 What do adults have to do to maintain activity? We have to do with our kids as well. So what is that? You got to structure it, unfortunately. And I know it sounds crazy, but I think the only way for most parents who have busy lifestyles to do this for the kids is you sign them up for sports and you schedule stuff. And maybe what you do is you say today, no electronics and you turn off the wifi and you take everything and then you hear a lot of complaining. There's a lot of pissing and moaning. And you say, look, this is just, we're just, it's an electronic day and you got to figure it out. And then you'll see that they'll start to do stuff. But I think you have to schedule it the same way. Adults now have to schedule activity. Kids now don't spontaneously go and play outside because no one's outside. Imagine if you were a kid right now, I want to go outside and play. You go outside, you're by yourself. There's no other kids out there, no neighborhood kids playing. So I think you have to literally schedule sports and activities. Parents, calm down. Everything's going to be okay. Climate change is not making your kids fat. Bro, that is going, that's going viral on the news right now. I can't believe that actually, somebody would actually write an article saying that climate change is contributing to childhood obesity in any significant way. We've hit peak ridiculousness. It's, it's insanity. And it's no wonder people are so confused about health and fitness. It's no wonder. This, I mean, cause I know there's people at home who are all scared about climate change anyway, right? Cause it's this big issue. And now they're like, oh, so was it, okay, I saw this on the news. I didn't even see the written article. So this is, it's making its rounds. The new study showing how climate change, specifically higher temperatures is making our children more inactive and more obese. So it's not like one person said this, this is parody or something. The argument is it's too hot for kids to go outside. Yeah, yeah, I read it first of all, kids weren't going outside anyway. Number two, I grew up in the Bay Area. Okay. When it was, Dude, we've had heat waves since forever. We always went outside. You know, we did, we just sweat and we spray water on each other and have water fights and stuff like that. I mean, it's ridiculous. It's the dumbest thing ever. It kids aren't fat because of the same reasons why their parents are fat. It's because they eat a lot of, a lot of heavily processed food. So you overeat kids do not play outside like they used to. Any parent will tell you, first of all, you don't need a parent. Drive through neighborhoods. When I was a kid, if it was after school and you were driving through neighborhoods, you would have to be, you'd have to stop and slow your car down four or five times because there was a game happening in the street. Wait for the kids to make move. Eight way kids on their bikes. They're doing this thing over here. Now you drive through. Nobody's outside. It's quiet. And even now, when my kids hang out with other kids, you know what they do? They hang out to play video games together or to be inside together. They don't go outside. So it's just, that's the problem. It's not climate change. Now, what do you, okay. So what do you guys do to combat that? Like, what do you got knowing that because you also don't want to like, I mean, the kids, video games are pretty rad and awesome today. So plus that's how they socialize. Right. That's how they, so there's got to be this balance of, okay, I recognize that these kids are just not going to move as much as my generation did. Right. And I'm not going to be the old man is constantly reminding them, oh, when I was a kid, oh, it's just like, so what do you do as strategies as parents to negate the amount of potential weight gain that they'll have because they're sitting and they're eating while they're sitting, like, do you guys have rules around how or what they eat? Yeah, I got rules. One thing that I did over this week and I was going to bring it up anyway, but was just to kind of create more opportunities for them to want to go outside and to want to do things and be active in place. We have a trampoline. We have like, you know, an outdoor kind of course with like rings and pull up bars and whatnot. But I just set up a target range outside so that they can shoot their BB guns and bow and arrows and whatnot. And so it's just like, if there's no incentive for them, unfortunately, now like we have to create those things for them to get excited about. They don't just like, no, to go outside and like dig and find bugs. Well, Katrina and I were actually talking about you and Courtney and your family with this in regards to this actually. And I'm actually really curious about what you had to say more because I think I'm more like you as far as being a little bit more of a home body. I enjoy watching the movie. Like Justin, you and Courtney, something I recognize from being traveling with you and being with you guys so much, you as adults don't even like to sit in the house and sit. It drives me crazy. Yeah, you guys both have, you guys get cabin fever. Like we'll go to the truckie place, all of us together. And I'm completely content with, I might not leave this house for the next five days and just relax and veg. Like it's, I am like the, I'm like, where are you, you guys will not spend more than 24 hours. It's once, if you spent a whole day sitting in that house, the next day you guys are for sure out and gone. So you've, you've done a really good job of modeling that for your kids. And so I'm sure it's a little bit easier for you. So you know what it is, is I do, I think a lot about this because it's very different when we were kids, we went outside because it was nothing else to do otherwise. And so there didn't need to be stuff outside to do. It was, if you didn't go outside, you didn't see anybody. Right, you didn't play. And cartoons were not on 24 hours a day. So when we were kids, cartoons were on Saturday morning. So there was nothing on TV. There was nothing else to do. You could read, which I would do sometimes, but kids are only going to do that so much, right? So you had to go outside and you had to figure out things to do. So what it reminds me of is how adults used to be active by default. Adults used to be active by default because work was physical. All work in the house, work was physical. Outside the house, work was physical. So we were just active by default. So as kids, we were active by default. So what do adults have to do to maintain activity? We have to do with our kids as well. So what is that? You got to structure it. Unfortunately, and I know it sounds crazy, but I think the only way for most parents who have busy lifestyles to do this for the kids is you sign them up for sports and you schedule stuff. And maybe what you do is you say today, no electronics and you turn off the Wi-Fi and you take everything and then you hear a lot of complaining. There's a lot of pissing and moaning and you say, I look, this is just, we're just, it's an electronic day and you got to figure it out. And then you'll see that they'll start to do stuff. But I think you have to schedule it the same way. Adults now have to schedule activity. So is that what you do now? That's what I have to do. Because I think you, you have a better representation for me. Not to, I mean, I think it's a positive thing, Justin, by the way, too, this is not a slide as you. I think it's, I think it's amazing that you do that. And I think you've fostered that. And I think your kids are going to be, have those good habits because you've done such a good job. I worry about myself because I'm less like you in that area. And I know I have to model that behavior for my son. And I do like to relax and sit in the house and I'll watch a movie or do something like that. I'm less likely to be more physical and go out. It doesn't happen like think about all the things in your life that used to happen on their own. Like before you had kids, you know, when you're married, like, Oh yeah, we just have spontaneous sex and we just go out to dinner. And when you have kids, all of a sudden, none of that happens because your schedule is busy. So you have to literally, I mean, people will tell you, schedule dinners and date nights. And you think, Oh, that's ridiculous. We used to never have to do that. Well, yeah, you're busy. You're scheduled, your schedule is different now. Kids now don't spontaneously go and play outside because no one's outside. Imagine if you were a kid right now. I want to go outside and play. You go outside, you're by yourself. There's no other kids out there, no neighborhood kids playing. So I think you have to literally schedule sports and activities. Yeah, everything's changed. To your point of that, I mean, like the hard labor that we used to have to do for jobs. It's like we had to recreate that in the gym setting in order to be able to kind of keep your body, keep it upkeep. And I think we don't consider kids as much because they seem to have all this like boundless energy. But now they're drawn to these electronics. They're drawn to just kind of hanging out. And like you said, they communicate all day with their friends on there. And so it's like, where's the incentive for them to run out and do physical activity? That's where you see and hang out with your friend. My grandfather to this day makes fun of me for working out in a gym. He thinks it's the funniest thing. He goes, you go somewhere to lift heavy things. I used to lift rocks for work, you know? So it's weird because I have to schedule workout. Think about our lives. How much activity do you guys do outside of your scheduled exercise? So I think you just have to do the same thing with the kids. And we're just in that generation now that has to figure that out. Well, I guess I'm personally or selfishly curious about you guys because you guys are so much further ahead than I am. I know what I'm doing right now, right? So what I'm doing right now and we do was Sunday was an example that obviously Saturday I was at a friend's house pool, swimming, active, no television, no iPad or anything. So that's easy, whatever, but that's the one off. But Sunday we came back home. And Sunday I even personally was like, oh, tired. We went somewhere. I was in the sun all day, last two days at a pool. So with that, maybe I'll just lay around. And our Sunday morning we get up, you know, cartoons came on first thing in the morning. And I kind of snapped myself out of it and said, you know what? There's this stuff I wanted to do. I wanted to get the cars washed. I wanted a meal prep for the day. I want to make sure I got a training session in. And so like I needed I need to do this. And then instantly took Max with me to do all those things, right? Me like a family thing. Yeah. So we I mean, he literally washed the cars with me. He did the laundry with me. He helped meal prep with me. And so all day we were physical and doing those things. What's great. And I'm lucky right now at the phase he's at because he's not at your guys' kids' age, which they may look at you like, F you, dad, I'm going to wash your car today. You know, this is child labor. You know, where my son is so he's so young that he's just so excited. It's fun. He wants to know. Yeah, it's very fun. So I'm that it's. So I guess I figured it out for this phase on how to do that and how to make it work. And God, he's so he's so cool to watch that we did laundry together. And I told you guys before, it's like, you know, one at a time. And he's so funny, dude, because he's he's starting to talk more and more. And we're at this new phase where the last phase we just came out of was, you know, the words are coming out like crazy. He's repeating almost anything they say. But now he's saying things that like I didn't even know he knew or. That's fun. Yeah, yeah, yeah. Like like he dropped and he dropped something. He goes, oh, dropped it. And I went, yeah, without me saying it first, which that's what's happening right now, which is really, really cute to watch him. I love that. Watch him do that. I love that so much. No, it's you. It's not climate change, though, I'll be honest. Of all the things, you know, by the way, how many. Do you think there's some people that are buying into that? Of course, you know, OK, here's how you know. This is what I hate the most, right? That and what they're doing is actually hurting the cause. The cause. Yes. Because most people look at that and go, that's ridiculous. And then what you want to extrapolate is it's all political and bullshit, but it's like, no, what they're doing. Yes, there is there is political power behind any issue. And that's what's happening. What they're trying to do is make a case so that they could push you in a particular direction. And everybody's scared now of climate change. Did you hear what it's doing to kids? It's making them fat. It's like, what else can we throw out there to make? No, Susan, you buying chips for your kids every day and living in wash up TV and play video games. All this is what's making your kid fat. Give me an excuse. I have got I have got a kid's story for you guys. OK, so I'm with my I went over and visited my best friends and their kids. They're a little bit ahead always than I am. Right. And one of our favorite things to do is, you know, this is, I guess, at this phase that we're in our life or season we're at, you know, kids finally all go down, we put them all asleep. And then the adults get to stay up late and kind of talk. And of course, what are we talking about the kids and crazy stories? And my buddy shares this. He goes, you know, he's because, again, he's a little bit ahead of me. He goes, boy, man, I got my first first learning curve on arcades, because I was sharing with him how I took Maxi arcade and like he was on the motorcycle. Oh, I saw the video. Yeah, yeah. And he was like loving that whole experience, right? So that was a absolute blast. And he's like, blast. He's like, oh, let me tell you my learning experience with arcades. He so, you know, the game you guys at every arcade has this and pizza parlor with the claw that comes down and never never wins the gift or ever listen to this shit. So he takes his boy to go because he wants to the kid wants to do it, right? So, OK, he does it. He wins the first try done. He goes, this was the worst thing I ever did. Was like, oh, so then every time they go to the arcade, he wants to go play that. And then he fucking flips out when they don't win. He's been with both mom and dad. And he's been with his mom is his mom's time. I'm trying to tell a story. Janet's tell a story. And she's like, oh, my God. She goes, anytime we see that thing, he wants to do it. And then when I fail and I can't get it, he cries, says, daddy, you do it. Daddy can do it. You're not buying a stuffed animal for $150. You keep putting the money in. I'm like, what are the chances the first time you do that game with your little three year old that he sees you win? I wonder how he thinks you're supposed to win. I wonder the statistics on like, you know, gamblers that like become addicts. Like if they won the very first time and then they're just I bet you that is that way. I can tell you that I've had experiences like that. Like the first time I've learned certain gambling games and I actually was successful. Those are the ones I'm my favorite. Yeah, it's crazy. I mean, I'm an adult and that imprints. Imagine when you're a child and you don't understand more powerful. That's I laugh because that's something I would even thought of. That's the worst. But I will tell you that I will intentionally lose the first time on purpose if I ever do that game with him. Because I don't want him to think that we win every time I was a hero once because we went to we're at a carnival and there was like you had to throw the ring on the bottle and they had this huge stuffed animal pig. And my daughter was like, I want that. I want she was like six. I want that. I want that. I said, nobody ever wins. And I try to explain her grease. The it just there's a lot of tricks. Yeah. And I'm like, nobody. The shapes are like a little oval shapes are off. No, but I undersold it so hard. Finally, she's like, please, but I want to say fine. And I want it. I was a hero. Wow. Oh, yeah, dude, walking around this big ass pig. You know, my dad was you know, that's you know, that's what they do with the basketball hoops, right? They make smaller. Yeah, they bend them so they're more like an oval. Yeah, barely because a real basketball hoop is actually if you actually take a shot, like if you look above and you look down, it's you can almost fit two basketballs in a in a regular basketball hoop. But that those carnival ones now, you know, the ones we bend them. You ever seen the ones where you throw the ball in the basket? Looks like a softball in the basket. Yeah. OK, you ever do it and it always bounces out. Yeah, yeah. And then the guy shows you that he can do it every time. Yeah, like the guy operating. You know what the trick is? What? OK. The back of it, the back of the basket is springy. So you'll throw yours in and it always bounces out. So what he'll do is he'll take the one that bounced out. He'll put it in there. Be like, watch, it's easy and then throw his in there. And what happens is it hits your ball that was in there, doesn't bounce out. Actually, watch the video. Well, explain that again. So you're trying to throw the ball in the basket. Yeah, always. It's always a big-ass prize. So it's the ball that's bouncing? No, it's the back of the basket. So then what he does is you try to throw it in and then he'll pick your ball up, put it back in there and be like, watch, it's easy. Then he stands back. But the reason why it doesn't bounce out is because he put your ball in there first. So it hits your ball and goes in. Yes, I watched the whole video. Wow. So I call the guy out after doing that. So he shows me and I go, wow, that's cool. I said, leave the ball in there and I'll do it again. Oh, no, no, no. Oh, hey. All right. Today, yeah, those, what are those, like, metal? Oh, or mill bottles or whatever. Yeah, they're, like, weighted on the bottom and everything. Like, I remember seeing somebody else explain this to me, too. So it's like, yeah, because it, you know, sometimes we'll knock over if you get, like, the perfect throw, but for the most part, like, they'll reform and, like, balance and, you know, not fall off. What's the history of the current tricks? Like, what is it? Like, and they're all manipulated like that, you're saying, to make you lose 80% of the time. Or else they wouldn't have any, make you lose. Bro, those hustlers, dude. So from, I don't know if this is true, because this is all, this is all what I heard. So remember, I'm a 90s kid, we heard a lot of shit that we think is true, but I heard that they take these people who are, like, at risk or drug addicts or whatever, and then they give them jobs and they travel around and apparently it helps them because they have a job. I don't know. That's what I heard. But I believe it because- So they can just swindle everybody? No, I don't know. Give a word, it's like to hustle. Like, was it always like this, this carnival hustle where there was somebody who was doing it and they manipulated the game from the very beginning? Yeah, so because they traveled, now I don't know if they, if they're as bad as they used to be, but because they traveled from town to town, remember this was before internet and stuff? They could rip you off. It's like snake wheel salesman. They would rip you off and then go to the next town. And then everybody got ripped off over there. They get all mad, but then you're out, yeah. The next town doesn't know about it. It's the same thing with that like cup game and the ball where they like hide the ball and like they're really good at that, like on the street and they just hustle everybody's money, yeah. What's up, y'all? I'm gonna give away MAPS Strong. Today's is a strong man inspired workout program. Little different though. Here's how you can enter to win. Go to Mind Pump Clips, subscribe there, then come back, subscribe to this channel, turn on notifications, and then leave us a comment in the first 24 hours. I know it's a lot of instructions, but that's good because that means most of you won't do it. So the very few of you that do will have a good chance of winning free access to MAPS Strong. Again, subscribe to Mind Pump Clips, subscribe to this channel, turn on notifications to this channel, leave a comment under this video in the first 24 hours. If we find your comment and you meet the criteria and you might be the only one because most people are lazy, you'll win free access to MAPS Strong. Also, we got a sale going on right now. MAPS Starter, this is the introductory strength training program, is 50% off. And the Prime Bundle, which is great for mobility, correctional exercise, getting you connected to weak body parts, that bundle is 50% off. So both of these can be found at mapsfitnessproducts.com, but you have to use the code August 50 for that discount. All right, here comes this awesome show. Dude, I didn't tell you guys, I got punked so hard this morning. By who? Hard, bro. Three old Russian men. Punked the shit out of me. Lifting? No, in the steam room again. Oh, the steam room. So I'm working out this morning. The steam room chronicles it. And I'm just ego this morning, right? I'm lifting heavy, I feel like an animal. I go in the steam room and these three old Russian dudes walk in and they're like, do you mind if I make it hotter? I say, oh yeah, go ahead. So they throw the water on the steam, it's like, shh. And the guy goes, you have big muscles. So yeah, oh, thank you. He's, how long have you been working out? So we talk for a second. He goes, you mind if I add more? So yeah, go ahead, throw the more water on. So now I'm audibly breathing. He hears me and then they start speaking Russian and he starts laughing and he goes, you have big muscles. That's why you cannot last. I said, what? I said, did you say I can't last? He goes, ha, ha, ha. And he goes, I add more? I said, okay, this fucker added water. As soon as the steam's done, adds more water. So it's just constant steam in that freaking room. You're baking like a crab. Baking, baking in there. And I'm like, I can't, bro. They were laughing the whole time. He goes, you are like, and then, and I'm like, I can't, I had my eyes closed because I couldn't open my eyes. You know it's hot. I couldn't open my eyes, dude. Yeah, no, I had the towel in front of my face and I'm talking to him like, no, like, this is too hot. I'm like, how are you guys doing this? And he goes, you are like a sports car. And I'm like, what? And he goes, always in the shop, always broken. He goes, you got, you got the practice word. I walked out like, these fucking old guys. They were laughing and they were speaking Russian. Do you know the hack is, you know the hack is to put the towel over the head, right? Yeah. So that's the hack. So part of what gives you that like, I got to get out of here. Oh, your head. Yeah, your head heats up so hot and the brain says, get the fuck out of here. Oh, I'm gonna do that next time. So you put a towel over and just that the temperature of keeping the head down by like 10 degrees, you can push way through. That makes a lot of sense. Yeah, yeah. So that's the sauna hack for you. So you were talking about these games and gambling. So I was in Tahoe on the Nevada side. I went there with my cousins and my buddies. So by the way, I haven't hung out with those guys like altogether for at least, I want to say eight years maybe. I didn't realize it was a guys trip. I thought it was a family thing you were doing. No, and they go every year, every other year. And I always don't go. So they call me Santa Claus because I never come out. You only come out once a year to make Santa Claus or whatever. So I haven't gone a long time. So I finally went and I'm just too old for that, dude. I'm just way, bro, midnight hits. And I'm like planning my escape. Like I got to go to bed, dude. These guys were drinking and just up and gambling. I'm like, I can't do this. Which is crazy. Cause some of them have newborns too, right? Some of them have. I don't know how they, your brother was there, right? Everybody was just, they were just going. And I'm like tired, you know, 10, literally by 10 30. I'm looking at my watch. I'm like, I'm going to be gone about 30 minutes. I'm going to throw a smoke bomb at his gate. And they know too, I got to go to a bathroom real quick, guys. You better come back, Sal. And we know you're going to leave here. I got to go. It's like you have the perfect amount of drinks. Like, you know, I can have a great time. Yeah. Then there's like, dude, have more. Like, no. Like I figured it out. I had that argument with him. Come on, do a shot. A shot. I'm like, I'm 43, bro. I'm doing shots. Like, I know. There's no need to ever do a shot. I'm like, I know just how much alcohol I need. All right, dude. I'm going to put more than that, but I can't hang, dude. Those guys were all night up and two o'clock, three. I'm like, yeah. Well, they must not like have any release, you know? Like it's like the one time they get out of the house and then it's like, maybe do it all at once. I was done, dude, done. That's what I got. Fry, next day wake up. Oh, I'm so tired. What do you do for the hangovers right now? Oh, so, no, you know what saved my ass over there was the green juice. So I did Organified Green Juice during the day because obviously we're eating garbage all day long. And then the red juice I would have with a little bit of caffeine and I did some pure in the day. So during the day I had my, I'd bring a water bottle. Like we, okay, so we rented a boat and we were out on the lake, which is just spectacular. Just one of the most beautiful places in the world. And I was drinking the green juice mixed with pure during the day while we were also. These guys are all drinking and then you're over there on your green juice. I have my water bottle. What's in your water bottle? I'm like, just water. I don't want to sound, just water guys. I'm optimizing right now. But it was gorgeous out there. What a beautiful. How's the weather? It was 80s, like mid 80s. Yeah, that's a good time to be out there right now. Just spectacular, gorgeous. One of the most beautiful places in the world for sure. But yeah, I do that too. Did you guys stay in a hotel or Airbnb, would you guys stay? No, like seven of them stayed at my cousin's house, which makes me laugh. Cause I'm like, you're a bunch of grown men. You're gonna sleep on the couch. What are you guys doing? But a bunch of them slept at my cousin's house and then me and my cousin and my buddy got some rooms over at, what is it, Harveys? Harveys over there. Oh, so you were in the casino. Oh, and then, oh, you'll be proud of me, bro. Yeah. So you guys, you know how I never gamble, I don't like gambling. Yeah, you gambled. My buddy Eric. You'll be proud of me, bro, I gambled. Yeah. I did degenerate things. No, no, no, my buddy Eric, he plays craps. And so, and you know, what I've always told you is that I just, it looks so complicated. There's so many things on the table. I know the gist. How did you learn how to play? So I watched for an hour. And while he's playing, he's explaining to me the odds, how you bet here, why they bet there. I'm like, what's happening over here? What's happening over there? So after about an hour and a half, I said, I think I kind of get it. And I could see how craps actually, you get slight odds are in favor of the player if you know like how to play, right? Well, they're not in favor of the player, but that the closest to splitting a 50-50 house odds is any other game that it's like the best. Yeah, and he was telling me, play the odds, don't play with your emotions. And yeah, and he goes and come up with a system, how much you're gonna bet, play the odds and stick to it. So that's what I did. And I won. I literally won. See, that's how I got, you asked earlier, exactly how I got hooked is I finally learned how to play, understood the odds, had a system, played the system and won really big the first time. And like after that, I was done. Oh yeah, I won $700. Oh yeah. 700 bucks. Geez. It was about three hours. Now you know why I love the game so much. I know. I was like, dude. So the real reason why I switched, so I used to be a big poker player. And casinos don't give you any comps for poker because you're playing players. So you're not really playing the house odds. They don't win hardly. They make like, they make a little bit of the, what you call it, I forget what you call it. Well, every time the dealer scrapes his couple bucks for every pot or what that, but they make no money off a poker. So they don't want you playing poker. They want you playing slot. Plus poker's long, right? Yeah. Yeah. I get to get $100 and play for eight hours of poker. If you're a good poker player, you could do that. So yeah, the casinos don't want you playing that. They want you doing slots, which is the fast. So slots pay out the best. Craps pays out really well as the second best. What's that one game? But Kaibao, Paigal? Paigal. That one's supposed to have good odds, right? It's, well, you push a lot. So it's like, I play that game so I can get drinks, you know, for free. I hacked the system there. I'm here for the drinks. Yeah. I'm here for the drinks. You know what I noticed is, I noticed the amount of superstition Yeah, oh yeah. With Craps players. So that way. Of course. So first of all, there was one guy that was rolling and that's where I was making my money because I would bet that, I don't know what it's called, where you could bet like, oh, he's gonna hit an eight at some point and you let your money ride and all this, right? But every time he would get the die, he touched them a particular way. Then he grabbed them and threw them. Then my buddy's gonna roll. And his superstition is so obvious. I was almost embarrassed. He's like, bro, come on, stop doing that. But everybody does it. He gets the dice and then he does this with his finger. He rolls it around until it's on a six and then he rolls the other round until it's on a six. Then he pushes them, literally like, push has to push them like this, has to pick them up a particular way he throws them. I'm like, is that your thing? It goes, yeah. He goes, if you mess that up, I don't play. I have to stand at a certain part of the table. It has to be a three, two stack. I rubbed the table one time. I grabbed two dice and rubbed the table. That's right. Yes, 100%. Hey, it is just like it. So by the way, you can look this up too. So the, well guys that really like pay attention to this stuff or some people just kind of see what others are doing and then they create their own thing, whatever. But the idea is actually to try and get the dice to roll the least increases your odds. So the more the dice go bouncing all over the place, which is why they make you hit the back. They want you to hit the back so it kicks off and throws even more rolls. So when I'm tossing, I'm tossing and I'm trying to land right before that. So to minimize the amount of rolls. So you have more control of the dice and consistency. So that's all you're trying to do to create consistency. Does that really work? Yeah, of course. Really? Is it science? Or are you just saying that? No, of course. No, there's, look it up. I feel like it's bolstered. No, no, not at all. I mean, it's like, so just like a batter of control. Just like a batter gets up before he goes to, it kicks his cleats and he does this whole routine or that. It's to get into flow and to get a rhythm. You're, the idea of the sequence of all that stuff you're doing, everyone being different is to get in the flow of the toss. So the toss is consistent. So if you're, if you bet and you're trying to avoid a one and 11. So if you hit a seven, you want to mimic that exact throw. Do you always have the same number? Three two. Three two. I see my buddy with six six. Yeah, yeah, yeah. And everybody has, and again, the point is, okay, in craps, you don't want one and 11, or excuse me, seven, seven, one or 11 when you first come out will pay you, but you don't want a seven and crap out, right? So I just want to not roll a seven. So it's like whatever, whatever order your dice are that you find when I throw consistent, I don't hit a seven for a long time. So that's the idea is that you're trying to. So I broke a couple of cardinal rules because I didn't realize it was so superstitious. One of them, what does that say right there? It's not. It seems that there is some type of technique to it. Absolutely. It's a physical skill which requires hours of practice. I believe, so the times arrive one big and I've been really, really hot and I've rolled the dice for a half hour, 45 minutes, if you're betting correctly, odds, like you're saying in a system, if all you have to do is roll for 10, 15 minutes, you roll for 30, 45 minutes and you could make thousands of dollars because you're, or if anybody else rolls for 30, that's all I need is a rotational table, one person to roll for like 15 minutes. I always recoup my money back. And if someone rolls for 30 or 45, I'm making big money. So, and that's what you're looking for. So I made two mistakes. One was a casino mistake. I took my phone out because I was gonna take a picture of my chips to send to Jessica. And like, don't take your, they're not allowed to take a picture at all. Like, okay, cause a cheating or something or whatever. So then I made a mistake that's more of a superstition mistake. So I'm asking my buddy questions while we're playing. Oh yeah. The guy's about to throw. And I'm like, so you don't want him to throw snake eyes and he looks at me and he's like, don't fucking say. Yeah. Don't say it out loud. Well, the dirty looks I got at the table. It's like, don't hit the golf ball in the water. People look at me like, he said the word. He said the word snake eye. That or your hands hanging over why someone's, you probably saw someone do that, right? When someone's on the dice, there's always that one guy who has hands that are like hanging in the pit or what like that. It's like, dude, get your hands on. It's intimidating, bro. Dude, we were earlier talking about like tricks and stuff. Like, so I found out that, you know, in Michael Jackson's smooth criminal video where he like leans really far over and it's like crazy. It looks like he's on strings or something attached to him. Well, I guess that he actually had shoes that besides they're like reinforced on the inside, but on the bottom of the heel had like a hook. So it had like a metal hook and they had like a rod that kind of came up from the ground and he slid his heel on there. And so that way it allowed him to then push his toes to the front and then lean like crazy on that. So he cheated. Yeah. He cheated. That's a great illusion. Did you know that the I did not know that. Did you know that dinosaurs in Jurassic Park are not real? Stupid. I'm just kidding. Of course they cheated, bro. Everything knows that. Everything knows. Did you see the list that Doug brought up on all the dice? Yeah. All the strategies and the rules and all that some of that? I think those are written by casinos. To make you, you know what I mean? To make you want to play. You know what I'm saying? Right. Yeah. They're awesome odds out there. Hacks the casinos don't want you to know. You want to talk about some other gambling, okay? Metaverse. Buying real estate in the metaverse. Let's talk about this. Okay, buying real estate in the metaverse in November. Okay, not even a year ago. So like what is that? Eight months ago or whatever. Eight, 10 months ago. The there was $62 million a month in metaverse real estate transactions in November. This past month, it just registered at 600,000. So down 99% traction. So what you're saying is buying fake property. Is it actually that great of an investment? Yeah, property where there's a limitless supply of real estate is not a good idea. Weird. You know what? Well, if you were somebody who bought in January of last year or the year before and then sold in November. I think that's the ticket. I think right now the ticket is when they come up with something like this, think to yourself, I wonder how many morons are going to jump on this and that's when you invest. If you know that a lot of morons are in, you got to get it and then get out. Speaking of morons, speaking of morons, you know what I love more than anything? Ego Sal is going to talk right now. So here we go. I love it. My favorite Sal. I love it again. I love it when we say something and we get a lot of people counter us and ridicule us for years. And we say, no, we stick to our guns. This is true. This is what happens. This is what we experienced. We train lots of people. This is the truth. And then studies come out and say, oh yeah, you guys are right. Guess what? Another study came out. You got about the frequency thing? That's right. That is right. So a study came out. Really good study showing that training muscle groups, five days a week, produce better gains than training muscle groups, two days a week with everything being controlled. In other words, all things being equal, volume, everything being equal, five more frequency builds more muscle, which is, look, if anybody who has maps at a bulk or maps aesthetic, for example, like those programs are based off that. Maps at a bulk, three full body workouts a day, but you also do trigger sessions on the off days, which really is about that frequency. Maps aesthetic, you do focus sessions, which is about frequency. And people always tell us, you don't need to do that. Study show two days a week is all you need. Anything more than that. And we're like, no, it doesn't work that way. We've experienced the frequency. Isn't this counter a study that we recently read? Yeah, about there being no difference between a few days a week versus- You know what the problem with that is? If you're hitting chest twice a week hard, and then another article is showing that you're hitting the same volume, equated, more or whatever, a lot of compound lifts work a lot of muscle groups. So it's hard to say, well, the biceps here, they'll work in twice a week. Yeah, but they're also working them another couple of days a week with back. So that's where it gets a little iffy. Frequency works every time. And then one of the arguments I heard for this, which was really cool is, they were saying that the days in between, so in other words, I did three sets today, three sets tomorrow, three sets a day after, that 24 hour period is like a long rest period. And then you're training that body part again. So it's not enough to be more of a recovery, but rather like a long rest period. And the adaptation signal is what's really taking over versus- Not healing. Not to mention, you'll have to factor in skill acquisition. That's the biggest thing. And we know this, and this isn't debated at all in sports. Getting good at a sport or getting good. Yeah, anybody would tell you like, hey, you want to get really good at swinging in a golf club. Should I practice two times a week every week for four hours or should you go every day? For an hour. For an hour. Like everybody would be unanimous. Everybody would be like, oh, for sure, practicing your swing every day for an hour in golf would be much better for you. The irony in that when it comes to building muscle, there's this huge debate because of recovery time and your intensity and all that variable. The Soviets proved that already with the way that they train their Olympic athletes. Listen, the best studies on strength come from sports that are highly regulated and where the results are objective. Bodybuilding, there's a lot of truths that come out of bodybuilding, but bodybuilding is not an objective sport. You win or lose based on how you look. Olympic lifting, powerlifting, it's who lifts the most weight. It doesn't matter who lifted the most. So their training is so special. It's so scientific, especially Olympic lifting because you had whole nations and countries competing on a world stage, especially during the Cold War when if you won more gold medals, it was your way of showing that your system of political system was superior. It was like bragging rights. So the Soviet Union spent a lot of money and a lot of science on figuring out how to make their athletes the strongest. And they kicked ass doing this for a long time. When the Iron Curtain came down, a lot of the coaches came here and we started kicking ass. But frequency, man. So you're better off doing, you know, instead of doing like, you know, three hours of workouts and two workouts or three workouts, you're probably better off doing 30 minutes a day where you hit everything, but less, but so the volume is the same, same total set, same volume, it's just more frequent. And I look, I know this, if I want to get good at something or strong at something, that's exactly what I do. The biggest challenge I think with that is knowing how to modify intensity. And it's really tough because we've promoted this like beast mode and crush it and like these, this like intensity model of intensity is what promotes this growth so much that when people hear these frequency studies that come out and go, oh, okay, I need to train more frequently and I can build more muscle. I know the- But they think it's gotta be, they're gonna be just as exhausted with all those three workouts as they were. That's right. So it's really hard. And I've challenged, I've been challenged with this and I know better. I've read the studies, I understand the science, I know what I need to do intensity-wise, yet I still fall into that trap of being in the workout and being like, I don't really feel it that much. I need to get it a little bit more. Let me do another set. Yes. Or let me stack a little bit more weight on it. Okay, yeah, now I feel the burn. But then I gotta remember, I gotta come back tomorrow or the next day and do this again. And if I'm really sore going into that again, I'm not allowing my body to fully recover and I'm over-applying intensity. So it requires you to be able to do this lift and go like, I kinda felt like I worked a little bit. And then the next day be like, oh, maybe I feel my chest, I'm not sure. But it's okay, because you're training it so frequently, you wanna be more like that- Exactly. That you wanna feel like, oh, shit, I hit chest yesterday. Listen, intensity, it's a variable. It's a factor in training. It's an important one. I'm not saying it's not important. But just like sets and reps and tempo, you gotta manipulate it and you can overdo it. You can rely, and intensity in the fitness space is oversold. Intensity is everything in the fitness space. That's false. It's a factor, but it's not the only factor. And you have to, the intensity is important when you manipulate it. Not when it's high all the time. When it's high all the time, inappropriately high all the time, you're gonna get fried yourself. Your body just doesn't progress. I learned this look, you know, everybody knows a story, right? With MAPS and Ebola. What I observed in my blue-collar family was that the body parts that they had that correlated to their work, like the plumbers and the mechanics, they're not cranking on shit to failure every day. They do this stuff, you know, 10 hours a day, every single day for 30 years. So it's like this mild kind of low, but it's like so frequent. All these people in my family met huge muscular forearms, everything else to look whatever, huge muscular forearms, or the male carriers of my family. Big old, like ripped, defined calves. Why? Because they're walking all day long. So intensity is great, but use it right. Frequency is also great, use it right. So is volume, so is tempo, so is all these different things. You put the right pieces together and what you end up with is phenomenal results, but it's not just about intensity. I hate the fact that we glorify that so damn much. It causes a lot of people problems. It really does. You guys see Viori running our ad? Oh yeah. This is our first time we've, okay, so for people that potentially see this, and this is a new thing that we're allowed, and I believe we allowed Viori, and I wanna say OrganiFire, the only two companies were allowed to do this, but they're basically, they use our Pixel and they go in and then pay for advertising for their company. So they're- It's like we talk about it on the show, they like what we said, that becomes their ad. Yeah. I know, it's kinda cool. Yeah, but it's coming, it looks like it's coming completely from us. So we're not, we're actually not paying for that advertising. They're paying for that advertising, but they're using our brand, our message to- I actually got compliments this weekend on what I had on. People were, my cousin's complimented on it, and then actually some random person's like, hey, where'd you get that shirt? It's really cool. Like, oh, Viori. And my cousin makes a joke. Code mind pump or whatever in the back. I can see- I shut up. Dude, I make the mistakes sometimes of like reading comments or whatever, it's just kinda funny. Oh god. I was making some dudes uncomfortable because I slapped my ass in that commercial. Oh yeah. The question themselves. Yeah, exactly. Like, wow, you got some things to work through, guys. You know, I read less. They did look good though. Oh, where are you guys at? Yeah, it looks so good. It makes you question your actuality a little bit. Where are you guys at with the comment reading and stuff like that? I have comments and then DMs, I just, I don't read very much anymore. Yeah, if it's at all negative, it's just like, okay, you're dealing with some shit. Well, it's inevitable you're gonna get negative. Well, so- Like that's the size of the show now is reaching enough people that I don't care how fucking perfect we say something to do. Somebody's gonna be upset. Well, there's no changing minds anymore. I've given up completely on all that. I can always tell when someone didn't listen to the show. So they'll read the headline. Oh, comment on like a clip. Yeah, and then they'll say something that we'd said in the show. And so then I'll put underneath, you know, if I have the time, like, well, actually- You just caught them at a certain point of the day where they're just all frustrated. Speaking of comments, I saw a couple of comments. So a lot of people don't know this, right? If you're not in the podcasting space. There's hosting companies where we upload our podcast. And then that company puts it out to like iTunes and you know, all these different podcasts apps or whatever. And they are putting together now where they're, you know, piloting where they can put an ad in the beginning and at the end of, like YouTube does. Like if you watch YouTube, unless you pay for the premium service, YouTube will play ads, right? And you don't control the ads. It's YouTube's ads. Yeah. We have V shreds on our YouTube. Yeah, so- We have competing companies as well. Come on guys. No, I got a message from someone who were like, why are you guys promoting McDonald's? I'm like, what? I'm not promoting McDonald's, bro. Big Mac games. Well, there's a commercial for McDonald's to be like, listen, was it me talking? It's not me, bro. Yeah, we don't know. I said, that's the company. I said, I'm sure at some point you'll be able to pay for premium service. I'm not sure the ad's doing well. Yeah, I saw a couple of people. I saw a couple of people annoyed by that. And I said, you know, I'm sure they're- You can fast forward by the way. Well, yeah. And also, I mean, it's 30 seconds, right? And I also think that that's exactly right. I think Lipson is, this is the beginning phase. So, okay, we have a little bit of a growing phase everybody has to go through until they have the option to probably pay. Yeah. You know, and then you'll- Because Spotify has that, right? So does YouTube. YouTube has that too. You can pay to not- Every platform has that. It's kind of the expectation, but it hasn't been, so I get it. Right, they hadn't, the Lipson, which is one of the largest hosting platforms just didn't do it before and they're probably big enough and they see an opportunity to make a tremendous amount of money by doing it. So I totally think that that's the way that's moving. I think it's, here's why it's a good thing. Here's why I need, because I had this conversation with my cousin because we're, you know, end of the night, you know, we're in the hotel room and I put the TV on and I never watch regular TV anymore. So the commercials come on, right? And I'm like, bro, how weird is it to watch TV with commercial breaks? It's so weird, right? And he goes, yeah, I was watching TV. He went on vacation with his kids and commercials came on, the kids are like, fast forward dad. And he's like, we can't. This is how it is. You gotta watch the commercials. I'm like, man, we're spoiled. And I said, you know, but what's cool about this is that we have, what these services are doing is they're allowing you to use their great services for free and the ads that they put are short. Like when we were kids, you had to watch commercial for two minutes every freaking seven minutes of TV. Not just two minutes. Each individual commercial was two minutes. You remember in our TV time, most television shows were like actually only like 15 minutes long. And then the- 15 minutes commercials. 15 minutes of commercials broken up every 10 minutes you had to- And I told, and I'm like, you know, what's crazy is that they have all these free options where you pay nothing, you get a little bit of commercials. I said, but then they also offer you an option where you pay a fee and then you get rid of them. I said, this is really cool because it's opening up services for everybody. You pay nothing or you pay a little bit and you don't get commercials. I think it's really cool. I think it's a great thing. No, no, no. I absolutely think it's absolutely brilliant. You know, speaking of services like that, streaming services, you know something that I predicted that happened faster than I thought was going to happen, happen. But with Disney and Netflix streaming, guess who has more streaming subscriptions? Disney? Disney has now passed- Surpassed them? That's right. Was that just everybody that got rid of it and jumped back on? No, no, no, it's total. Total subscriptions, streaming services. So yeah, it's not like they had a biggest, bigger month or something like that. Now when you subscribed to Disney Plus, it's just their content. There's no additional anything, right? I'm trying to think right now. What do you mean? It's just theirs. You know, Amazon Prime will allow you- Well, no, they have the bundles because they own Hulu and they own National Geographic. Yes, they do, okay. So what you pay for like the most premium Netflix, if you paid the most premium Disney, you're getting like Hulu, Disney. Oh, really? Yeah, yeah, yeah. Wow, so they're beating already? Yeah, yeah, maybe Doug could look it up to give me the exact numbers, but I read this morning, this morning or yesterday morning. But they just passed them up officially. Wow. I know. That was quick, dude. Netflix was like the king of subscriptions. It's competitive market. Let's say we're gonna see more of this kind of stuff. Well, what I like about it is that, I mean, and why I thought it would back then is that it's better quality. Yeah, Netflix is like fast food. Fast food, yeah. I mean, Netflix no doubt has got a huge variety and they put out a lot of content, but- Wow, 221 million total subscriptions across all of its offerings. That's crazy. Netflix is 220. Yeah, just passing. Oh, they're like, they're almost identical, but still they started way late. Way, way late and way behind. When I brought that up, not even a year ago, they were a legacy, you know, company. By the way, have you watched old cartoons on Disney Plus yet? Like the ones we grew up? Oh, yeah, yeah. You guys know the warnings in the front? Yeah, yeah, yeah. Or it's like, this depicts whatever, blah, blah, blah. And I'm like, so I hadn't seen Pinocchio. Yeah, dude. A long time. Pinocchio's. Like that's an old one. Narley. I haven't watched it in a long time. I'm like, oh, and my son sat next to me and you know, I got Jessica's permission to watch TV because she's super like anti TV. I'm like, honey, can I watch it? Yeah, okay, fine. So I put Pinocchio on and we put it on and then the warnings come up, right? And I'm like, oh, who gives Pinocchio? Who gives a shit? That's a terrifying cartoon. Yeah. When was the last time you watched Pinocchio? Oh yeah. My son was like- I haven't watched it for a pleasure island. These poor kids being turned into donkeys. Yeah. All kinds of weird, the guy kidnapping Pinocchio. By the way, the worst stereotype of an Italian person I've ever seen in my entire life. Also played a huge role in that generation of kids being tough as nails. Yeah. They scared the shit out of you is what they did. But that- Don't go to a pleasure island. What year is Pinocchio? That's like 60s or earlier. No, way before. Earlier in the 60s. Yeah, it's one of the oldest ones. I know it's up there. But the Italian guy that kidnaps him? Bro, it's the worst, it's the most racist. Okay, I gotta watch it because I remember that part. 1940, dude. 1940. Wow. So this guy who runs the carnival, this Italian guy, right? He gets mad and he babbles an Italian. It's not even a time, they just made up a bunch of words. I'm going to kill you with a knife. And I'm going to kill you with a knife. And I'm going to kill you with a knife. And I'm going to kill you with a knife. Wow. You guys even use real Italian, bro. That's awesome. This is ridiculous. Dude, you know what else? It's like Snow White was like, this is back, you know, and that time was redone with Betty Boop. And it was like the creepiest, like version of Snow White you've ever seen. Yeah, it had like these ghosts like doing things like, it was like, I was like, wow, no wonder. Like everything was like terrifying as a kid. Bro, the way that they used to teach kids back in the day. 1933, dude. Wow. That's the Betty Boop one. Yeah. The way that they used to teach kids back in the day was listen to your parents. Don't like do stuff you're not supposed to. Otherwise. All strangers are fucking psychos. You're going to get kidnapped and killed or something like that. Like this is how they talk kids. My mom used to tell me that like, if I like trailed off in the grocery store, somebody would dye my hair and throw me in a van. And I believed that forever. That was terrifying, dude. Dye your hair. It worked, dude. Like, I won't recognize you anymore. I'm like, oh my God, no. The details were to throw the dye in the hair in there. Yeah. I'm like, Jesus. They will not just kidnap you. We won't be able to recognize you and find you. Absolutely. Is that the order though? Dye hair and then into the van. Dye my hair first, like in the bathroom, then throw me in the van. The way that my mom, mom, sorry, the way that my mom would like scare us and like eating her dinner and shit was the mailman. So the mailman. What? Yes. So the mailman would come and no, here's the worst part. This was like a long setup. It wasn't like in the moment. We're outside playing. Mailman shows up. Oh, watch out. Mailman's coming. What? He's coming. So you be careful because if you don't eat, they'll come take you. This was during the day. That night we're going to eat and then she'd bring it up. And I remember the mailman coming during the day, coming to our house. Oh, better eat this food. Oh, my God. He's just a nice guy. He's just a nice guy. Oh, I have a delivery for you. No! I ate all my food. That was a good boy. Dude, we used to raise kids fucked up. Oh, my God. Well, you know what? Talk about, you guys just reminded me of something that I actually wanted to bring up and ask you guys's opinions on this. So I was watching like some of the cartoons and stuff that Max has on his iPad. And you know that there's this real popular thing that Disney does that's actually so brilliant in so many different levels, but also concerning for me. Like if you have cars or Toy Story franchise or what's the one with Groot? Oh, yeah, yeah. Galaxy one. Yeah, yeah, yeah. OK, so he has all these little. So the new thing is they do these little six minute cartoons because the kids attention span. So they're like little I've seen those shorts. Yeah, little shorts. Yeah, six minute shorts. Now, what I think is really interesting about it because I just I've seen the cars one, the Toy Story one. Like that one didn't dawn on me as much of like what they're doing right now. But then when I saw the Groot one because Gardens of the Galaxy is very adult humor. Like my son shouldn't ever watch that, at least until he's like early preteen. Sure, right. For that's a little I think it's even rated R, right? Is it Ragnarok? Yeah, is it rated R? I don't know. I think it's PG-13. Oh, yeah, whatever. Until he's 13 or whatever. So they have Groot, you know, the little tree character with that little shorts about him, right? Little six minute shorts about him. And I thought, wow, how brilliant conditioning that it, how long they can stretch that franchise out. If they start grooming my son at three years old, little introductions of that character. And then he gets to all of a sudden an older age and then he recognizes it. And I mean, that that thing is smart. It's brilliant. That's really brilliant on their part. And they're doing that with cars with toy like Toy Story has like, you know, the little fork figure and like each character in Toy Story has these six minute shorts. And so he's watching these six minute shorts on now. He can't say he wouldn't sit through an entire Toy Story movie or he wouldn't sit through an entire Gardens of the Galaxy right now, but he'll watch a six minute short on a character. And he already knows the character. And he's all he's going to know all that's really smart. Yeah, you just reminding me of, by the way, brilliant conditioning. Yeah. Oh, so it's PG-13. You just reminded me right now that we were playing music with the family or whatever. And my son put on the song from up the montage where he meets his wife and does the whole thing. They crush you in that movie, dude, right out of the gates. My kids, as the music's going on, oh, this is when he finds out that they can't have babies. This is when they, like, what a terrible, when's the last time you guys watched that whole scene? I only watched it one time. It was enough for me. It destroys me. I can't do it. Just listening to the song. I'm sitting there. Dude, a lot of Pixar movies are like that, you know, finding Nemo. Oh, don't worry. As we were watching it, I told my kids, we're going to watch Bambi. Yeah. You guys ready to cry? You know the truth, though, and I don't know, have you guys ever read it? You guys know that, right? Like almost every Disney movie starts with like a parent, losing a parent, stuff like that. You know that? Every, I mean, a lot of them do. Almost every, they lose, they lose a parent. Some tragic happens for sure. Well, Lion King, the dad gets to think that, you know, dies, that's very sad. Nemo. Bambi. Well, Nemo, oh, mom died. Yeah. They almost lose a parent in every episode. But so I think some people have like a real sadistic way of looking at like, oh, shame on Disney. But I think what they were trying to appeal to kids in that situation and give them hope and give them. I think they're just trying to pull your heart strings and make you. No, I think it's, you think half the kids grow up in a blended house where they lose a parent, whether it be through divorce or death or something like that. So talk about a cool story, a way to tell that story in a positive light through those types of movies. The hero's journey, I mean, that's sort of the, you know, the way that they've constructed stories from forever, you know, is to start out with tragedy and kind of working your way back to become the hero. Yeah, but the tragedy is almost always a parent thing. It's like, look it up, Doug. I think it's, I'm pretty sure it's a pretty high. How many parents die in Disney's movies? Yeah. Well, yeah, die or leave. I'll tell you though, they make movies now. How many of them like include drugs and drugging, like, you know, like Sleeping Beauty. Oh, I know. You know, Snow White eating an apple. All the ones before 60s. All the ones before the 60s. And then like Dumbo where like they're taking psychedelics and, you know, like they had a lot of like interesting things. They did, dude. Yeah, absolutely did. Yeah, I get sad for different things now. Tell me, Doug. More than half of Disney Pixar feature films use death or disappearance of the protagonist, mom or dad is a major plot plot. You know, you know, which one made me sad too, but only because I'm a parent now. Which one's the one where the kid, her emotions and stuff are depicted in her mind. And it's those characters, those like anger, disgust, happiness. What's that? It's a Pixar movie, I think. Oh God, I feel like such an idiot. It was really popular. Okay. What is it? Inside out. Oh, is that the one with the big white? That's the one my kid like bubble thing cried. Okay. He was like. No, now it made me sad because it's a girl. She's a little girl and she's only got a few emotions in there. Then she's growing up becoming a teenager and it gets really complex because the teenagers go all of a sudden your emotions get comp and they show this conflict in her mind. It's pretty smart. I got a girl who's become a teenager. I remember watching that. Oh, I'll have to watch that one. Both sad and terrified. I think I've ever sat and watched that entire one. That's the one with the big white. Inside out. Like blow up thing. No. That's the one little character that gets angry and he's got like flames. No, that's big hero six. And then you go. That's actually really, that's really fun. Like this blue sad girl character. Inside out. Yeah. It's actually really good. But if your kid is growing up, going through that age and you can see that your kid went from being like they're either angry, frustrated or happy. All of a sudden their teenagers are complicated. Oh yeah. I haven't watched this one. It's really good, dude. Yeah. It's really, really good. Is it Pixar? Is that what you guys feared out? Yeah, it's Pixar. Hey real quick, do you like soda? But you don't like the obesity? Check out Oli Pop. These are soda drinks that are good for you. They're actually good for your gut. They're low in calories, like 35 calories per can. There's no artificial anything. And there's compounds in this for gut health. This is a gut health drink. No joke, but with flavors like vintage cola, strawberry vanilla, classic grape, cherry vanilla, my favorite orange squeeze and much more. Go check this company out. Go to drinkolipop.com. That's D-R-I-N-K-O-L-I-P-O-P.com forward slash mind pump. Use the code mind pump. Get 20% off and free shipping. All right, here comes the rest of the show. Our first caller is Jackson from Kentucky. Jackson, what's happening, man? How come I help you? I wanna know what's on the roof real quick. What's on the roof right there? Bro, your room is- Yeah, what's on the roof? What is that? Interesting. Oh, I just got a couple tapestries. I'm kind of a hippie here. I'll give you guys a better shot of what's going on. There's a lot to see here. Kind of got some Pink Floyd poster going on and different stuff. And then tapestry on the ceiling, Grateful Dead and such. You know, I'm glad to see there's one in that. Very cool. So you're a big Justin fan. Yeah. That's pretty cool. Let's party. I wonder if anyone's ever smoked weed in that room. No way. Never have. Maybe. Well, lost my pen. It's all good. How are you guys doing today? Doing good, man. How can we help you, brother? So, like the question said in the email, I do a lot of things, guys. So I've been a skateboarder for 16 years. Sorry, I'm nervous. I can't believe this is happening. So skateboarding for 16 years, been lifting for probably six or seven now and been a personal trainer for about the last year and a half. So I think my calories, I do pretty good around 3,000 and I'm weighing in about 195 pounds, 190 pounds. I just cut down from 218 and I've kept a lot of strength from that cut. But now I'm wondering where should I be with my calories now? Back two and a half months ago, I got injured. That's for the ATFL and the CFL in my left foot and sprained some muscles in my knee, I believe. Didn't have to get an MRI or anything and I've done a pretty good job of my own rehab. But with this injury, lifting decently heavy three or four times a week, skating three or four times a week and always being on my feet, where would you guys think my calories should be if I'm trying to get this leg to heal, perform it at a decent level and still trying to get leaner as time goes on? I know there's a lot going on right there, but that's why I want you all to help. Yeah, it's a good question and it's a common one, right? How many calories should I eat for this particular goal? Now, one thing that I think is important to communicate is that the metabolism is never set in stone in the sense that your metabolism is always adjusting and trying to reach homeostasis. And this happens every second. Every second things are changing for it to try to reach homeostasis. So the answer that I'll give you, maybe right now, but might be wrong tomorrow. So you may be thinking, what the heck am I supposed to do? The best thing you could do is observe your body, your energy, how you feel and track and see what those calories correlate to. So let's say you eat 3,500 calories and that's where you're keeping it. And you're like, I'm getting a little excess body fat on my body. Bring it down a little bit. Or let's say you're eating 3,500 calories and you're like, man, I'm getting lean, but my energy's low. I'm losing strength. I don't feel very good. Well, then maybe bring it up a little bit. So this is really the best answer I can give you is to pay attention to it on a kind of weekly basis and track and since you've already tracked before, you kind of have a good general place to start, right? You kind of generally know where you want to start. So from there, that's where I would move up or down. Now, if you were, if you never tracked before and had no general idea, then I would give the standard answer, which is track your calories for the next couple of weeks. If you're losing or gaining weight, that'll tell you if you need to bring your calories up or down. I like where you're at right now. I mean, for your size and if you're not putting, if you're actually losing body fat and hanging around 3,000 calories, like I think you're a pretty good, I'm reading to more of your question. It says that you do like a couple of low days for like 2,000 to 2,400, then you refeed up. Is that what I'm reading? Am I reading that correctly? Yeah, I've listened to the show for a long time and you guys were talking about calorie cycling. And that was, that's definitely the easiest way it's been for me because I've noticed like, if I try to do a few low days in a row, which I train in a bodybuilder's gym kind of in the wrong spot, but I'm definitely not the bodybuilder in the gym. So it's like trying to be lean for a stage or anything. So I'm just trying to generally be healthy and lean. So with like two lower days, anywhere underneath 2,500 to like 2,200 calories, that's why I find pretty good for a low day. And that's like, I'm starving, man. Like that's crazy to me that I've got my metabolism because I can remember 2,500, that wasn't, you know what I'm trying to say there. Yeah. But I think like a maintenance day is around 3,000 or 3,200 for me, cause I mean, I'm pretty active. I'm always out either skateboarding or taking a walk or something's going on. And I can never get a chance to really chill out and rest as much as I'd like to. Yeah, I mean, I really like where you're at right now. So long as you're seeing what you want to do, like to Sal's point, you know, this is still like a weekly or every other week kind of check in. And that's kind of when I'm adjusting someone's calories and their movement, like Baton, when we have a goal of leaning out or something, you know, I like to stick to something for a good solid two weeks before I make any radical changes, right? So let's say that this is where you and I are at, you know, I'd say, okay, cool. Sounds like you're happy where you're eating. We feel like we're leaning out a little bit. Like I'm not, you know, so long as you feel like you're healing and getting better every, you know, every few days you're getting stronger in your foot and stuff that I'm not really worried about that. Then in two weeks, I'm going, okay, let's evaluate where you're at. Are we still progressing? Are you still leaning out with the calorie intake? And then if you are, I might just keep you on that path. If you feel like, you know, I feel like I've stalled, then we might adjust and mess with some of the calories or mess with, you know, in putting in 15 minutes of hit cardio a couple of times a week or stuff like that. But I mean, where you're at is a very healthy place, calorie-wise. And if you feel good where you're at, I would probably keep you there until we start to notice you slow down a little bit and you're not seeing the same results. And then we would manipulate the calories. How's the rehab? I'm really sure that you're going in a line that you like too. The biggest thing I've been trying to pay attention to as well, not only getting lean, but my strength in the gym too. Like cutting down from two, 18 to 20, I'm definitely not as strong as I was. But I deadlifted for the first time today and in three months. And my strength is not far off of where it was. I'm pretty happy with the strength and such. And the metabolism, it's staying pretty high. So I think I'm in a pretty good spot too. And thank you guys for your opinion. I really do appreciate it. I think as performance was a big help with speeding the metabolism up too. I really liked phase one of a mass performance. No, awesome, awesome. Yeah, dude. You mind if I ask how you hurt your foot? Were you, did you screw up a kickflip? Was that the move you did? At a male, it wasn't a kickflip. If it was a kickflip, I'd have been so much happier than how it happened. So there was a ramp going up, mellow incline, and there was a rail coming out of the top, almost like a rainbow. So I was just trying to slap into the rail and take it across. It wasn't a super big one. Brand new shoes, brand new board. Just got to the skate park. And I felt like I may have had an imbalance in my hip that day, so I was trying to get it mobile and such. And I was skating probably before I was ready to do. And the ankle, my foot just, here was my board. My foot was just over here and it's allowed it to roll like that. And it was so loud. They handed me, this wasn't the smartest thing to do, but I was so pissed and it hurt so bad because I've rolled my ankle a thousand times. This was way more. I knew I was going to be down for a while. They handed me a cold beer to put on it and ice it. And the last thing I should have done was crack that thing, but I totally did. I'm more like, wow. It was most non-tramping. But then my foot flipped since the injury the other day. After four or five, it gets tired, but it felt really good. So we're getting there for sure. Yeah, you're in a good place, man. You're on the right track, my friend. Yeah, yeah. Thanks for calling in. Hey, thank you guys. This was unbelievable, man. This is like a dream come true for real. Yeah, no, I appreciate it, man. If we ever end up in your area, I want to come hang out with you in that room right there. We'll go shadowy. I was in California a couple of weeks ago, man. We're definitely a little bit off schedule on that, when I wish that could have happened. I thought about it while I was out there, but there's no way these guys are going to want to get a lift with me or something. Yeah. Only if you're not stronger than us and we'll work out with you. That's right. That's the rule. Thanks for calling in, brother. All right, dude. Thanks. You have a great day. You got it. You know, it's interesting the types of injuries that each sport tends to produce, like rolled ankles, basketball, super common, skateboarding, super common, only because I had friends that, by the way, not because I played you the sport, but rather because I had friends that did a lot of either sport and it's a super common, super common injury. Yeah, we tend to get people that call in. Sometimes that I think they know what to do and they know it's like self-affirming. Yeah. Yeah. Because and sometimes I'm like, I want to make sure that like we help them, right? Like, or we give them something or something. But then sometimes it's like, dude, you're in a great place. It sounds like he's listening to the show long enough that he's built his metabolism up. It sounds like he's kind of in a new place where he's like been able to eat 4,000 calories, got all the 218. Now he's leaning down. And he's undulating his calories, which is perfect. Yeah, feels good. And he's not lost. He's obviously he's down from 218 down to what do you say, 190 something. So of course you're going to be losing a little bit of strength. But the fact that he's been able to not deadlift for three months, come back and then feel relatively close to the same strength. I mean, dude's in a good place right now. Yeah, totally. And the undulating of the calories, I mean, that's that for me was such a such a big deal when I first really kind of figured that out. I do that now. I mean, my calories Monday through Friday kind of go up and down, but they stay relatively high. Saturday and Sunday, my calories usually are really low. And I come back Monday and my appetite's good. It's back. I eat more and it really helps me maintain a lean. But yet, you know, I get to keep a lot of muscle type physique versus staying at the same all the time, which psychologically and behaviorally, that'll mess with you. You know, if you're always low or always high, you end up finding yourself kind of in this position where you feel like you're white knuckling the whole thing. So makes a big difference. I really feel that what you just said attributes to your ability to keep yourself really lean and fit right now. Like, because I think most people do the opposite. Yeah. I think most people get work and busy and going all day long. And then they may maybe miss meals or they're like they're consistent. They're maybe even lower calorie when they're really active and doing a lot and probably working out following their routine. And then Saturday and Sunday is normally when people take it off. They take it off their training. That's normal. At least one of those two days they sleep in more than they normally would or they might lounge around and watch TV or they're not as active. And then they also, this is when they go out to dinner or they have pizza or they enjoy some drinks on Friday or Saturday or Sunday. Like, so I really, I mean, I that was one of the biggest hacks for me staying in shape was learning that if I could win the weekend, like when the weekend, the weekdays were easy. I have a routine, I get up at the same time every single day. Work is so long, like you're moving around like, and that it's easy for me to eat the same meals and be consistent. So if I could just win the weekends and be, be disciplined on that, it would set up the whole rest of the week. I'm stealing that phrase, by the way, win the weekend. Our next caller is Chance from Indiana. Chance, what's happening, man? How can we help you? Hey guys, just wanted to first say thank you for all the content that you guys put out there. I started lifting about three years ago and found you guys at the beginning and really helped me kind of felt like a cheat code of getting in and missing a bunch of the crap information out there. So just get right into my question. Does it make sense for me to do focus or trigger sessions to help target a specific body part I would like to grow, which for me would be my quads and my delts while I'm cutting. And in other words, can I pinpoint growth or development while in a cut, or should I just focus on not losing muscle mass during that cut? Oh, that's a good question. Yeah. Okay. So are you running maps aesthetic right now? It cut out a little bit, but right now I'm running maps anabolic. Okay. Cause you're describing maps aesthetic just so you know, trigger sessions too. Well, yeah. Yeah. You know, you know, yeah. So I did start off doing maps aesthetic, but while I was in my cut, I felt like it was a little bit too much volume. So I only did about a week or two of that. And then I went back to just phase one of maps anabolic while I was in the cut. Yeah, smart. So, okay, there's a saying in, in boxing, which is the best defense is a good offense. So when it comes to muscle growth, trying to prevent muscle loss is not a good strategy. Trying to build muscle while in a cut is a better strategy. So what's the difference? One of them is you're playing defense. The other one is you're playing offense. Your muscles either grow or they shrink. The best way to prevent muscle loss is to stimulate muscle growth. Okay. Now this means not overdoing it. This means good exercise programming. This means appropriate calories and protein intake and that kind of stuff. So focus sessions, trigger sessions are excellent for building muscle, which makes them excellent for preventing muscle loss. So the answer is the same, really. And I would definitely point to the muscle groups that you want to develop the most because you, you know, you can't just run endless volume, right? You got to be very judicious with volume and where you're, you're, you know, aiming that volume. So I would definitely aim it on the body parts that you're most concerned with or the areas that you really want to focus the most on and then do that. And at worst, you'll just lose less muscle in those areas. At best, you might actually build a little muscle. Yeah. I mean, uh, maps aesthetic was, was created with this, this idea of like this was getting me ready for a show. So, uh, and I, every show I had a, a body part or two that I was specifically trying to develop. And so even though I know that I'm in a caloric deficit and that it would be more advantageous to be in a surplus to build the most amount of muscle in that area sounds exactly right. Like at that point, I know I'm cutting, I'm losing, I'm, I'm catabolic. I definitely don't want to lose in the areas that I'm trying to develop. So I'm, I'm stimulating and I'm hitting that more than usual. So yeah, so whether you're running anabolic, um, I, and I, by the way, still to this day, when I do anabolic, I, I don't actually do like this kind of full body trigger session. I actually always do the, the muscles that I'm trying to work on there that I care about the most. It's just like, I'm only, I'm only doing a little stimulation for what eight, eight, 12 minutes. So I tend to focus on the areas that I'm always trying to develop. Yeah. Well, that same, um, sort of protocol applies, right? The moderation of intensity. So you're making sure you're not, um, treating it as if it's a foundational lift day, right? So even if you're targeting those muscle groups, you're not trying to overdo it. You're just trying to get a pump and trying to get stimulation there. But you could definitely hyper focus and target those specific muscle groups that you want to bring up. That's, that's for sure. Uh, you know, something that you can do and focus on. Yeah. After maps and a ball, like do you plan on running, uh, maps aesthetic and changing your calories or what's the goal? Let's leave it up to chance. Right. Stupid. It's just, yeah, no problem. Uh, I plan on running maps aesthetic afterwards is what my plan was because I'm only going to go into a cup for another, you know, a couple more weeks, um, just to kind of get where my, my goal is. And then I was going to run aesthetic in a, in a bulk. Okay. Have you, have you, do you have map symmetry? I, yeah, I just got out of that one not too long ago. Um, it's by far been my favorite program. Excellent. Okay. Good. I was going to have you run map symmetry afterwards. Uh, but since you've already run it aesthetic or symmetry would be a good option after anabolic, but I love symmetry. Yeah, it's good. It's the most probably change it before I actually go into the bulk, but it's, I keep going back and forth between strong and aesthetic, but I've never run strong. So that, that may be the route that I end up going. I just go back and forth. That's another great option. So all right. Well, cool chance. Well, thanks for calling in. I hope we answered your question. All right. Yeah. Absolutely. Thank you guys. You got it, man. Yeah. What, what builds muscle the best is also what prevents muscle loss the best. That's what people have to understand. Cause they tend to train differently thinking, um, uh, you know, Oh, to prevent muscle, I got to do this or to burn more body fat. I got to do this lifting weights or strength training is best at building muscle bottom line. So whatever builds muscle, the most effective is going to be what's best for your goal, whatever your goal is, whether it's fat loss, cutting, bulking, building strength, whatever. Now that means you got to change your routine up. That means you got to phase your workouts, all the stuff that we talk about, but if you get into this defensive play all the time, you're going to miss out. You'll miss out. Well, what about, do, do we have any such a sports analogy? Did I love it? I'm, I'm hitting them today. He is on that kick right now. What do we, what do we have to support? Like research-wise, would it be beneficial to like, I'm in a cut. Okay. Most days. And we just had a caller before this one that like how he underlates his calories and let's say, let's just say chance. His goal is, I don't know, his shoulders and something else. I don't remember what this is, his muscle. Let's just say it's shoulders. Right. So he's going to make his trigger sessions or his focus sessions. What, what benefits would you say are there for someone to make sure that the day he trains or the day after he trained his shoulders really well, that he's on his higher calorie intake? Oh, that's a great question, dude. I don't know if it makes that big of a difference because. And there, there isn't, I don't think there is a study or studies to point to. This is like a question I'd love to talk to like Lane about because Lane loves to talk about this, how calories, right? It's all about calories. And if the calories equate to a deficit at the end of the week, then you're in your catapult, you're going down. But okay. Well, what if I, what if I run a surplus though for two days? And I schedule those two days around muscle. Yeah. Around target group. You're, yeah. Yeah. So that makes logical sense. It really does make logical sense. Like I never had any, I never had any, uh, I, I don't, and that's why I'm asking you. Cause I don't, I don't remember or recall ever reading anything to support that claim. It just always made logical sense to me. So I used to do this. So when I was. How did you mess with anything? You're feeding specific growth. Yeah. Did you mess with anything different to see if there was a difference between the two? In other words, did you go low calorie on other days, high calorie on other days to compare the two? Yeah. Okay. And so again, that's all anecdotal, right? So me saying that, oh, I felt or thought I saw a difference, you know, it's, it's hard to say, right? Because of, you know, everything that I had going on, how consistent I was with everything like that. Like what if I didn't do that? Would it, would it have made that big of a difference? I don't know. But personally, it just made logical sense that while I was in a cut and I had areas that I really wanted to develop, when I would train those muscles, I would make sure that's when I, I actually fed the most amount of calories was around those. So you timed it. So yeah, I would. That makes logical sense. And you'll be most proficient in your lefts too on that day. If you're fueling that, I would have assumed. Right. Cause think of, if thing of your total calories for in a seven, seven day period is 21,000 is your maintenance, 21,000 calories as your maintenance. Well, what happens if I, when I train them, the, either the lifts or the muscles that I really, really want to focus on, I put a bulk of those calories around those two or three days and then I live in a deficit. The other three or four days, are you doing it? Cause I do something similar, but I don't know if it's the same. So I tend to fuel my body before the workout, not for the recovery. So I do both. So, so what I would do is like, it would, it would begin on the, the, that those, it'd be like a two day refeed. Got it. So I would always try and make, okay, I want to be fueled in. So I'd want to have energy, which honestly, it only took a meal or two before that lift. So I could have been coming from a real low calorie two or three days. And then I'm getting ready to go hit lifts that are really important to me or muscles. What's your bump? Like two to 500 calories. Oh, that would, so that, that really depends, Justin, like where I'm at, like, cause my metabolism has been, yeah, is as low as 2000. Some calories is as high as 5000. So it really depends on where I'm at muscle, muscle wise. So it would just, I would be, I would be pushing the calories more on that morning that I'm going to be training like three, four hours later. Yep. Three or four hours later. So that would fuel that workout good. And then I would make sure after that workout, that was a high on the higher calorie. It doesn't be crazy. I just don't want to be in a deficit. Yes. So if my, let's say my, my maintenance was 3000. That would be the day I wanted to be 3000 or above. And then the next day, I want to be at least 3000 or above. And then I would go back down to say 25. God, it's a day of, day after. And then back on your couch. Yes. Interesting. Yeah. I've always done it leading into the workout. And then maybe the same day, like meal after, but never the day after, or maybe I did instinctively. I, you know, cause I've never tracked or gone into the same detail you have, right? I tend to go by feel. So I got, I'm kind of, I'm really thinking about it. But I know for sure that I consciously try to lead into that workout with more calories. That's always the goal for me. Which makes sense. Cause then you're going to get after it more, but I was also thinking like recovery wise, I want to be fed. I don't want to be, I don't want to be catabolic right afterwards. Right. I want to, if I could, you know, theoretically prioritize those nutrients to go to building that muscle. I just stimulated and said, Hey, we need this in this area. Right. I'm just did heavy, hard shoulders and then, and I had the fuel to really get after it. And then it was, okay, yeah, I'm going to eat a surplus. So those, those additional calories go to building. That was my theory and how I, how I dieted when I was training. It makes logical sense. I would love to see a study that would look at that. They would just have to control a lot of things. And I do want to also say this for the average person, this is a lot of splitting hairs for the average person. But if you're that person that's really, you know, kind of dialing things in, your sleep is good, your protein intake is good, your workout programming is good. You want to develop your glutes or your hamstrings. You kind of know what you're doing. This is, I think, makes logical sense. Well, I mean, I'm glad you said that because by no means am I being like, Oh, that was a huge difference. Like the huge difference was my sleep, my consistency. Exactly. All those other things. Exactly. But when you were at the level that I was at when I'm competing at the professional level of body building, like I'm now starting to manipulate things like this. Oh, you're tracking. That's what I'm saying. Yeah, it's like everything. It's like, yeah, I'm only going to be eating 21,000 calories for the entire week. Hmm, what happens when I try and make sure I prioritize those calories around the days on the muscle groups that I'm most focused on? And then the ones that maybe I'm not so worried about, I go ahead and look. I would bet money that what you're talking about is beneficial because what you're always trying to do is tip the scale to anabolic versus catabolic. Right. Why not tip the scale to anabolic on the days where you're training the areas of your body that you're most concerned with. And you're not worried so much about being a little catabolic on those other days when it's body parts that you're really strong and that your body tends to hold on to muscle with. That's right. Makes a lot of sense. Our next caller is Carlos from Texas. Carlos, what's happening, man? How can we help you? Hey, guys, how y'all doing, man? Good, good, man. Hey, first of all, I want to say thank y'all for everything that y'all do, all the content y'all put out. I know that I was just talking about y'all this morning to some of the guys, and they were asking me where I get all this information from. And it wasn't the fitness information. I was explaining to them what a bronie was, what a pay paid was, and stuff like that. Real important stuff. What change in life, fellas? Yeah, real important stuff. No, I appreciate everything y'all do. And I just got a couple of questions for y'all. If you need any background, let me know. But I don't think for these questions, there's much needed. The first one I have is, I really enjoy doing static stretching. And I do it last thing in the evening. And my thought process on that is, I think I heard y'all say that if we do static stretching, it is our CNS that is telling the muscle to relax. And so I'm thinking, well, if I want to be relaxed and get a good night's sleep, then that'd be the best time to do that. What are your thoughts on that? I love that. Great idea. You hit the nail on the head. But there's a caveat there, Carlos. The caveat is, when you're doing the static stretching, don't hold your breath. Don't push through with intensity. You want to get into the static stretch and breathe and relax into it. Because that's telling the CNS that can relax. So that's a very important piece of this static stretching issue that you're bringing up. So while you're doing the stretch, you want to continue to breathe and try to tell your brain it can relax, tell your CNS to relax. But that is the best time. I mean, you literally should get better sleep doing that. And people who have issues where they jump in bed or they feel like they have restless leg syndrome or they feel a little anxiety, I used to tell my clients to do this and it worked like magic for a majority of them. So that's a great way to do it. Perfect, good. Yes, and I heard you, Sal, one time say that that you were doing, I believe a yoga class and your instructor, you were straining or you were tense and she told you, hey, just relax a little bit. So I do try to do that when I do my static stretching. Beautiful. So yeah, I implemented that also. Hey, my second question is I have heard that you can, that there are some body parts that you can work out every day pretty hard, like forearms and abs and calves. And I wanted to get your thoughts on that. I'm not sure if that's advice I should follow or not. I've heard that too. Okay, so there's a couple pieces here that we want to break down. One is forget body parts for a second, look at exercises, okay? Certain exercises just cause more damage or more, yeah, just way more demanding on the body. So look at exercises over body parts necessarily. For example, if I use a hand gripper, that's working my forearms. If I do farmer walks, it's working my forearms, but one of them is gonna be way more taxing on my body, require more recovery than the other one. So look at exercises. Number two, we tend to have body parts that tend to be more conditioned naturally than other body parts, just because of our day-to-day lives. Maybe you walk a lot, so your calves are gonna be a little bit more conditioned than say your upper body. Like when I would train runners, for example, man, if I trained their upper body with anywhere near the intensity they trained their lower body with, when I'd first get my hands on them, it was just too much. So you wanna consider that as well. Now, as far as like, do some body parts have the ability to recover better than others? I don't know if it's inherent as much as it's individual. Like, if you use your hands a lot at work, you're kind of doing a little trigger sessions throughout the day. You may be facilitating recovery just for moving them more and they may already be more conditioned. But I think the bigger thing is looking at exercises. It's exercises more, because I could do leg extensions way more often than I could do barbell squats. Both of them work my quads. So I think that's more of a, I think that's a better correction. It's always a calf forearm and ab thing. I know. Those are all areas that we use all the time. And I think for the most part, yeah, so I think most people are just conditioned to use those three muscles on a regular basis all the time. And so therefore they can handle more of a consistent beating. But I also think that opens up an opportunity for actually strength training those areas. And I think most people neglect that. Very few people do five reps for forearm exercises. Very few people do five reps for calf raises. Very few people do five reps for abs. So basically strength training. So instead of like, oh, I want to do this every day, I would normally tell a client, like, listen, you want to develop your calves. One of you ever ran a five by five type of block for your calves and watch what happens? That was one of the biggest game changes for me when working on my calves was actually switching to five by five. Cause I actually subscribed to the same theory of I was doing calves every day, but they're always like 15, 20, 30 reps, super setting, like burn, burn, burn, burn, burn. Same thing with abs. Crunches, crunches. That's the most common thing. Again, to the point of it being more demanding, like if the focus shifts and now you're loading some of those body parts with exercises you're not quite as familiar with or you're doing it in a different cadence, like a five rep kind of a protocol, you're gonna get sore and you're not gonna be able to keep continuing that kind of progress the next day. If you're getting that type of a stimulus where it's really demanding and it's placing those muscles under that kind of strain. So really like what they're talking about for the most part is that they're doing, they're conditioned RA, they're doing like multiple sets, they're doing body weight typically, or it's really just less demanding on those specific muscle groups. Yeah, that makes sense. Okay. And I had one more question. So I was wondering if y'all have any quirks or any odd rituals or anything odd that y'all do while you work out. And I'm gonna give you an example. I work out in old school, in an old school hoodie and old school cotton sweats. And the reason I do that, my wife says I'm crazy cause in our gym it's about, you know, it's 100 degrees plus. But the reason I do that is because it reminds me of Rocky when he was in the meat packing plant and he was punching those cow's ribs and breaking those cow's ribs. But I was wondering if y'all had any weird quirks that y'all do while you're working out. Yeah, well first off. Definitely. Yeah, I want you to, while I'm answering your question, I want you to think about any free programs you'd like cause you just mentioned Rocky. My heart just swelled with him. You know what, Carla, let me tell you something. Work out, especially if you work out consistently for years, it's more mental than physical. So like any athlete, I don't know, I'm sure you, your athletes will wear the same socks during games or they gotta tap the top of the door on the way out to the field. Or you know, everybody has these rituals. Do they play a role in your performance? Yeah, man, it's all psychological. Do I have rituals? You better believe it. I wear a wife beater every damn workout. Now I don't always take off my t-shirt but it's always underneath. Half the time I take off my t-shirt and then the wife beater's on. But it's always, always on me. Why? That's how I worked out when I was a kid. So it's just a ritual. I feel it. I love it. It just makes me feel good when I'm working out. I also have rituals with like, if I'm bench pressing a lot, I'm gonna wear a tight cotton t-shirt. I don't know why. That's what I did when I was a kid and I like wearing a tight cotton t-shirt. Your thunder vest. I bet it's like my thunder vest. I mean, I like your athlete analogy because I think I'm more quirky when I'm training, right? So I have two modes of, you know, let's say exercise. I'm either exercising or I'm training. Sometimes I'm just exercising. Sometimes I'm just trying to stay healthy. I know I need to move. I need to go in the gym. I need to lift some weights. I'm not really getting after it. I'm really not trying to change anything big on my body. I'm just trying to stay healthy. When I'm like that, I'm less ritual. But when I'm like training and I'm trying to like improve my physique, I'm trying to get stronger. Like I absolutely have like, how I prep, how I get ready to go in the gym, to that down to the outfit that I wear, down to the music that I listen to. And I think it's very similar to the athlete, right? I think there's, I think if I'm a professional baseball player, every time I get up to the plate or get ready for a game, I have this crazy routine. Doesn't mean I can't go out and hit the ball with my son. And I don't have to have that crazy routines, right? So that's the exercise for training analogy. Is there's, there's times when I'm very, very ritualistic. There's other times when I'm like, whatever. So, but if I'm training, I'm very ritualistic. What's your, Justin? Yeah. Why do you think I'm into May spells, dude? Cause I'm a Jedi, okay? I'm a Jedi when I'm doing mobility flows. And then I'm a Sith when I'm getting after it. Are you for real? No, but. No, you are for real. Shut up, you can't take it back. I bet you're thinking that you've got the music and shit in the background. Yeah. Yeah. Yeah. Anyway, my head is like, I'll make the noises. I'm just all that shit. I love it. I'm into it. Carlos, can we give you a program? Can we give you anything? Sure. What do you want? I have, well, actually, I just started anabolic. I mean, I did the pre phase because, because I just started lifting recently. I say recently about six months ago. Before that, I wasn't doing anything. My most activity was helping with my kids coaching. And so I just recently started anabolic. So yeah, just whatever you want to throw at me, man. I'll be glad to take it. Yeah. Let's go with symmetry. We'll send you map symmetry, Carlos. Do that after maps and a ball. Perfect. Hey, and I got, I got one other thing. And this is for, not just, first of all, I want to say my family is going to freak when I tell them that I've spoken to the journey man. Captain Tiny Beard. I'm the boy and Oz. So yeah, they're going to, yeah. And for Adam. Hey, Adam, anytime you want to throw down on some ribs, you let me know. You and I can go right there. We'll have a contest and we'll make a go at it. I like it. You do have an edge though. I tell you, the best, best ribs in my life, the best barbecue in my life comes out of Texas. For sure. Change my life. Yeah, well, definitely. Yeah. Yeah. Well, Carlos, thanks for calling in, man. I appreciate it, Carlos. Thank you. Okay. I appreciate it, guys. Thank you all for everything. Thank you, man. It always cracks me up when the stuff that someone takes away from a show has nothing to do with fitness. I love it though. I love it. Yeah. None of us call me. And by the way, I'm making a journey man shirt. So it's coming. Like that is, that is, it's gone way too viral. So not make a shirt off. I, nobody commented on his goatee there. I was waiting for somebody to say that. And that was like, that took some time, dude. Justin's insecure with his tiny beard. I was like, I'm going to say to you about a big beard. Yeah, but yeah. I mean, he looks like a master. Like I want to call master splinter or something. Yeah, it looked like a kung fu master. And then Adam, you say outfit when you're talking about your workouts. You change the work. What? Got my outfit. Like what are you doing, bro? What do you call it? What do you call it? It's your clothes, Jim. Your clothes. My outfit. Every time you say that, Justin and I look at each other. Yeah, like you're on a runway. I picture, you know what? Call us. Wait a second, wait a second. What do you call you out right now? How is it any different if you throw on your chucks and your, and your Viori pants and your wife beater every time? How is that not an outfit? I mean, technically it is. Yeah. But I don't say it's an outfit. It's like the difference between going to a salon and a barber. Thank you. You know what? Okay, I'm going to call you. And I open it. I want you to be honest. Hey, I want you to be honest right now. Be honest with me. You're very open. Put your, your clothes on the bed, like you're wearing them to see what they look like. Do you go like? I don't got to do that anymore. That's stuff I did like in high school. You train yourself enough times. I know, I know what looks good together. Well, I can do this room and you see it. Oh, this is tomorrow morning. It's tonight's workout. Yeah. Good stuff. All right. Our next caller is Heidi from Alaska. Heidi, how can we help you? Hi guys. Thanks for having me on. I really appreciate all the knowledge you guys provide through the podcast as well as your program. So happy to be here. I'll start with my question and then get into a little bit of background and specifics. It's kind of a high level question, but how does one transition from being an athlete into leading a healthy training-based lifestyle? For a little bit of background, I'm from Alaska, grew up in athletics, played basketball and fought football in high school. And then a couple of years of college basketball. Those are obviously fall and winter sports. So I've always associated those times of year with training and routine and always having something external to show up for and then having like an off season in summer. But now that I'm no longer playing competitively, it's been a few years I'm not fresh out of college, but it's kind of ingrained in me of wanting to train during those months and have that consistent routine, but without that like external driver. So just doing it for myself, but the seasonal aspect of it has led to a little bit of like up and down progress versus just consistent year over year. So yeah, just wondering what your thoughts are on making that transition from being an athlete to just living a training lifestyle and on the flip side, like are there any benefits of training seasonally? The woman who loves the journey. No, he said it wrong. Oh, he said it wrong. Sorry. Walking. Yeah, walking. I was just waiting for it. Yeah. No, this is a sports question though. All athletic questions, he should have to answer last. No, no, no. I was honestly, I was hoping Justin would start. See, I was, you know what, I still, I had something to tell you right away. He's not gonna have anything to comment. I want them to riff and then I'll give you the real answer. That's how I looked at it. Yeah, you get there, but it's a tough one. It's definitely a tough one and I struggle even still to this day because I want a competitive element to what I'm doing. And it's just like, it's a shift in mindset. It's a big shift in mindset. And why I'm joking about the journey thing is cause that's something I really had to find a different way to look at training in general in terms of like, I'm just doing this to benefit my body. I'm doing this to, you know, for the long haul. And so everything has to change in terms of like, now how I approach intensity, how I approach different goals that I set for myself. So I've had to like, you know, parse that out, like which, what's gonna drive me in the gym now? And so it took probably a good two years of transition from being an athlete. And I had off seasons and I'm focused like purely on performance and like how I could, you know, be the strongest guy in the team or like, you know, how that would translate into like how I'm moving and everything on the field. So it was like a completely different shift. And I think it's good to introduce yourself to a completely different training style for a while. And that's something that I kind of went into more of that of like hypertrophy. Then I went into more body weight training and things that challenged me, completely different in mobility. But yeah, this is something that you're just gonna kind of have to look at sort of the options and see what draws you in, what might be scary a little bit because it's completely outside of what you would normally do. But I'm now kind of finding myself back in to a healthier way to find competition and still incorporate that. So I definitely don't say that you need to eliminate that and because if you enjoy sports, obviously, you know, that's a great activity to be involved in. It's just now we have to kind of manage sort of the intensity in your body upkeep in terms of your joint health and everything else. Listen, Heidi, of all of us that are here, I'm probably the best at this. I'm just gonna say that. So, I'm just gonna put that out there on stage. I will, so here's the thing. Actually, being an ex-athlete is definitely to your advantage. I just think that people use it incorrectly and to Justin's point or to build on Justin's point is and what I learned to do is to take that competitive, because there's a lot of value in the competitive mindset, the consistency, the discipline, all those things are gonna play into your favor if you know how to steer them in the right direction. Where people go wrong is they apply that mindset to always intensity, to like my training session, I have to kill myself, I have to go beyond every workout, has to be better than the last one and they get competitive in the wrong thing. So get competitive with learning a new craft, like Justin said. If you've never swung a May spell before, you know, take your athletic mindset and discipline into getting good at that. If you've never done a Turkish getup really, really well, take your competitive mindset and get good at that movement. If you've never like been really disciplined and consistent with doing mobility flows every single day for 20 minutes, get disciplined about that and be very consistent with that. Those things are all going to serve your overall journey of being what you call a NARP, but a non-athletic regular person, right? Just, is that a real love that you bring? Yeah, is that a real, yeah, it's a real term, yeah. That's a real term, it's probably. It's normies. I've never heard that in college football. I've never heard that before. Once the NARPs come in, you know, like all the rest of the students are there. I didn't know that was, I had to throw it in there because I saw she wrote that. I'm like, what is a NARP, dude? That's so great. So yeah, so on your journey to become a NARP, I just think that it's, athletes use it incorrectly but there's lots of value of you being, having an ex, being an ex athlete and just learning how to shift in the right directions. The number one mistake is they all just go the intensity route. Just think, oh, because I practiced hard and that got me so far in sports, I'm going to apply that in the weight room and that's just the wrong way to go about it. And you can still like go after things with that same competitive, disciplined, consistent mindset. It's just lay off the crazy, I have to break myself off in the gym all the time. That's where the athletes go wrong. But I love that you said like being competitive about like mobility and being competitive about like restorative types of stuff as well because you have the tendency is to then sign up for like OCR race or some kind of marathon or something like crazy to like punish your body. You know, like, so I guess it's just, you know, using that same competitive spirit but doing it in ways that are going to, you know, benefit the body in a holistic aspects. Yeah, let's go a little deeper though because when you're, except I've trained athletes, I've trained quite a few and the challenge is a lot of what they're saying but the other challenge, which I think is actually the bigger challenge is when you're in season versus off season as an athlete, when you're training, there's a goal in mind. It's a very specific goal. I have this game or the season, I need to beat this other team or I need to run faster than my competitors or whatever. Then when you're off season, there is no competition. Okay, there is no specific competition. And so what it fosters is this mindset of on off, which I'm assuming is what you're being challenged with. And if it's on, it's on, and there's a specific target, you actually visualize your competitor, you visualize the sport that you're going to compete in. And when you're off, you're like, oh, it's off season. I don't have anything to train for. And the challenge with that is, okay, well, when I'm not playing a sport, how do I stay consistent with this? It is a complete, you have to completely shift your mindset. If you ever watch kids play sports outside, not competing, but just playing, what you'll notice is they're just playing for the sake of playing. They enjoy it for the sake of enjoying it. This is what you have to figure out for yourself. There's a lot of different ways to do this. One way is to take your competitive nature and to compete in different aspects of training, like they're saying, where you can train with, you can compete with mobility, you can compete with speed or power or recovery or... But the challenge with that, the problem with that is you're still going to be stuck in that competitive mindset. You're still going to find yourself sometimes being on and off and always seeking and searching for the next thing to compete for. So really what you really want to, the ultimately what you want to focus on is, how do I do this for the sake of doing it? Okay? How do I do this and enjoy it for the sake of itself? So this is a mindset shift and it really doesn't matter what you do. I don't care what you do. It could be lifting weights, it could be running, it could be rowing, it could be the sport that you enjoyed competing in, but that's what you're going to have to figure out and that means you're going to have to be very present in what you're doing and not think about the next goal. In fact, with people like you, first off, ex-athletes were some of the hardest people to train after they stopped competing because they didn't understand that. It was either I have an on switch and it's full speed or it's off. They didn't understand the in the middle or how do I maintain this for the rest of my life? It was a really hard thing to do, but the ones that were successful with it were the people that did it because they just enjoyed it. And in fact, I would tell people like you, I don't want you to make any goals. I think that's the opposite of what you should do. You know why I'm going to tell you that Heidi? Because you're going to make them anyway. Without even trying, you're going to naturally have these goals. You're going to naturally remember what you did last workout. You're going to naturally remember what your performance looks like. It's like telling somebody with an eating disorder, I don't want you to weigh yourself on the scale, even if our goal is to get you leaner. I don't want you to weigh yourself because that's a trigger. You know it's a trigger for hardcore athletes? Competition, goals. Don't make any. Yeah, you're going to make them naturally, but don't make any. Instead, enjoy what you're doing. And what does that mean? I don't care. I don't care. Whatever you're doing, find a way to enjoy what you're doing. You know what's going to happen? You're going to do it consistently. You're not going to stop. There's not going to be an off season. So ultimately that's the direction that I would aim for. Journey, man. Okay, yeah. That's all great. I definitely do find myself needing some sort of competition or external driver, but I think focusing on the mobility I expect of it, that's something I've never really done. So shifting my mindset to that and just focusing on getting better or the scale of lifting, I just need to, yeah. It's inside. It's not outside. That external driver is not going to be there. And if you're constantly trying to create or find an external driver, it's going to be really hard to get out of this particular space that you're in. And it's not an easy thing because you've trained yourself. You probably were really successful with external drivers. A lot of athletes are. So you're going to have to find that internal, that intrinsic thing that makes you enjoy what you're doing. So I could ask you right now, what's your favorite form of exercise? If you were just to do a form of exercise and forget results, forget goals, you just love doing it, could you name what that is? Oh, it used to be like high-intensity stuff currently, but it has shifted to more resistance training over the past year. Okay, so I would say go to the gym and just practice your lifts, get really good at your lifts, feel your body while you're doing it, enjoy the time that you're spending in the gym, enjoy that present space and develop that new skill. It's a new skill for you. It's not something that you've developed in the past, but if you develop it, you'll find yourself, it's not going to matter what you do. You're going to go in and just enjoy doing it. And then that competitive nature, it's always going to be there. So I would just leave that alone because it's always going to be there. It's part of who you are now. Just lean into what makes you nervous and excited. I mean, you'll find what you love as long as you're like still kind of focused on things that, and that's the thing about athletes too, there's always going to be a challenge. There's always going to be that mindset that's going to be in the back of your head. It's not something you're going to erase, but yeah, if you just kind of figure out, like I really enjoy this, like lean into that harder and do something that makes you a little uncomfortable and you'll get better at it and then you'll get more love towards things that you're finding enjoyment out of getting better at too. What was your sport of choice? Basketball. Good deal, good deal. Well, yeah, I mean, do you enjoy playing basketball even if you're not competing? I don't mean in the game, obviously within the game itself, you're trying to beat other people, but do you enjoy just playing? Oh yeah, I mean, I'll just go shoot hoots at the gym by myself. That's fun for me. Oh, so there you go. That's kind of what I'm talking about. All right, you know, Heidi, I'm going to send you a program that I think, I'm trying to think of a program that might help someone like you. Yeah, I was going to say symmetry. Why don't we do- I'm on like week three, I'm starting week three of symmetry right now. Yeah, at a girl, excellent. Do you have MAPS Prime Pro? I do not, no. Okay, we'll send that to you because that's the mobility aspect. Oh, okay, perfect. You got it, Heidi. Great, very much appreciate it. You got it, thanks for calling in. Yeah, thank you guys. You know, you ever look at, you see like ex-pro athletes and a very high percentage of them are really obese? Yeah. Boxers, fighters. Because it's all like he said, that switch is all or nothing. Exactly, that's the challenge. You know, I didn't want to argue with you while we were still on with her because we were going to drag that out forever. But I don't know if I fully subscribed to what you said. I do agree with a lot of what you said, but it's really hard to tell somebody who was in, I mean, I think Justin would be lying if he says that he still doesn't have that competitive. Well, I'd say with his honest thing, I'd still like that. That don't never die, Sal. I didn't say to kill it. I'm saying don't feed it even more. So, I don't know. Again, I don't know if I agree with that. So, what made the progress for me in my mobility was my competitive mindset. Like I became obsessed, like an athlete, becomes obsessed about a sport, about becoming mobile because I sucked at it. I was so bad I couldn't get past 90 degrees. I agree. I don't think what you're, I agree with what you're saying. I think if you have a specific goal, it's very useful. The point that I'm trying to make is not about a specific goal, but the point I'm trying to make is how do I do this consistently forever without on and off, without doing long periods of being consistent? No, I get what you're point. But what you're saying is true. I mean, anytime you have a specific goal, that's gonna kick in. And you had that. You did that with the mobility. It turned on. So, I think there's value in that, but when you're talking to someone who's like, how do I stay consistent? Because that's what her question was like. This on season, off season thing, it's like, okay, for that specifically, don't make it, don't feed into that. That's gonna happen anyway. She's gonna do that on her own. So, that's kind of how I've stayed consistent my whole life. What I've learned to do is to shift the focus on something different. All the time. Like it has a pie, right? So like, if I'm, I was so heavy in the performance chunk of the pie, and now I'm just looking at a different part of that, where it's like, okay, I could really lean into the mobility. I could really lean into power, speed. Like you're kind of mentioning those different aspects and elements of overall health, wellness and fitness. So it's just like, it's taking a broader picture of the whole thing and not just staying so hyper focused in that one realm. But you can be competitive in any one of those and keep it rotating indefinitely. You can. And that's what I'm trying to say. I don't, I'm not taking away that, at all that element. I think that's an important element. I know, but it comes off that way when you tell her to completely, you would tell her to completely shift her mindset and then just do what you love. And it's like. That's cause I'm talking to her. I know. That's why I didn't, I didn't want to argue with you while you're on with her. Cause I think you made some good points that I think are important. But I don't fully subscribe to that. I just, I, I have remained a competitive athlete since the, since the day I picked up a ball on plate sports. And I've just, what I've learned to do is to see the things that the, the addictive behaviors or the bad things that it can lead to, like you're, you're alluding to and the on and off. Cause I absolutely went through that phase. And what I've learned now to do is to just shift that focus to Justin's point of looking at, you know, being healthy and fit as this big sphere. And it's not this little tiny pie. It's this massive giant pie and that, okay, I'm just going to be competitive. And sometimes being competitive is being competitive with recovery. Yeah, totally. You know, like I'm going to be, so I'm about to get competitive with myself where I'm waiting for this cold plunge to get done. And I, you bet your ass. I'm already formulating a competitive goal with myself of how I'm going to use it. Oh yeah. Cause just, I mean that's. I think that's a, I think that's a winning strategy. If you were talking to you back when you were struggling with the on-off, right? Maybe when you were in your twenties, I don't know. When you were struggling with the on-off, that would be what the discussion might be a little different. Now who you are now is very different. You've been doing this for a very long time. You've, you figured it out. You're obviously very consistent now, but you went through that period of on-off. It's like, look, it's like talking to somebody about body composition who has body image issues. Usually what I'll do is I'll say, don't look in the mirror, don't analyze your body, don't weigh yourself. Does that mean there's no value in looking in the mirror and weighing yourself? Of course not. It's just in that period of time, we got to figure out how to develop a different relationship. And then you can go back and it's going to be there, you know, the competitive part of you. And look, I get very competitive too. And I didn't compete in traditional sports, but I get also very competitive with things that I'm doing with my training. I change it all the time, but I. I think we both agree on the destination that we want to go to. And I think we're, we're, we don't completely agree on how to get to that destination. So I don't necessarily, again, I don't necessarily fully disagree with what you're saying because we both agree on the desired outcome that we're trying to get. I just have a different approach to it. I would just communicate that to somebody like her consistently and just, you're right. At that age, you know, she may not have that completely, she hasn't come full circle. Like I have it 40 years old, but I don't know if necessarily trying to stifle her competitiveness would be the way that I would do it. Also keep in mind, you guys already talked about that. I'm adding on top of what you guys said. So if had you not said what you said, I would have definitely thrown that in because I think that's all part of it. But I think it's a balanced, has to be balanced. To be fair, kind of add to your point, Sal, like in terms of like that transitional period. So for me, it was, there was a bit of an on off where it was like, I was like, I don't know what to do. Like there's this transition of like trying to find yourself because you identified so strongly with being an athlete. And so I think that, you know, you challenge her mindset to then shift into just being in the gym is a valuable part of the process, just showing up, you know? And so to then kind of take you back into then, okay, now I can focus on something and have that drive again and use it towards things that are gonna benefit me longterm. But there's that window, I had to like really have that like crazy hardship because I was such a strong identified athlete. Well, it's one of the hardest, it was some of the hardest clients I ever trained were ex-athletes because of that. Yeah, I would agree with that. I mean, athletes are, it's really tough to get them out of the intensity mindset. That athlete mindset, 100%. And I think we all did point on something and said it in different ways that, you know, go in there and focus on an exercise or a movement and be competitive with getting good at it. Totally. Like that. I mean, and part of getting good at it is, you know, you got to lighten the load and you work on technique and you slow down the reps and you analyze the form like. Can I be competitive on my mindset? Yeah. Can I get this to the point where I just enjoy doing it for the sake of it? Right, right. Totally. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have tons of guides that can help you with many fitness and health goals. You can also find all of us on social media. So Justin is on Instagram at Mind Pump Justin. Adam is on Instagram at Mind Pump Adam and you can find me on Twitter at Mind Pump Sal. This one's really important and that is to phase your training. If somebody trains for a full year doing a bench press and they're always aiming for five reps, if you compared that person to a person who did a bench press where they did three or four weeks of five reps, but then they did three or four weeks of 12 reps and then three or four weeks of, let's say, 15 to 20 reps and then they'll throw in some supersets, at the end of that year, you're going to see more consistent progress from the person who's moving in and out. And less injury, that's another thing. You'll see less injury as well.