 You are listening to the number one fitness, health, and entertainment podcast. This is Mind Pump. Now in today's episode, we answer four fitness and health questions that are asked by listeners and viewers just like you. But the way we open the episode is with an intro portion, where we cover current events, we talk about scientific studies, we mention our sponsors. Today's intro portion was 32 minutes long. After that, we got into the fitness questions. So here's what went down in today's episode. We open up by talking about the craziness at the Capitol. What the hell is going on? I feel like a lot of hypocrites over there were talking crap about one side and now they're doing the same thing. Yep, totally the same thing. And saying, which led us to talk about our survival skills. What could we offer the world if shit went down? Yeah, I'm gonna start hunting. Then I talked about the founder of Alibaba and how he seems to have gone missing. We talked about the most anticipated albums of 2021. That was a great conversation. Then we talked about raw milk, the difference between raw milk and pasteurized milk. And then we talked about heating up or cooling down our beds for our spouses and ourselves with the chili pad. Now chili pad is a product, it's water cooled or heated. It goes over your bed and you can actually adjust the temperature of your bed and maintain that temperature of your bed. And it has two sides. Some of the products have two sides. So if you like your bed side of the bed warm at your wife or husband likes it cold, you can do one side cold, one side hot. Really, really good stuff. My sleep has improved tremendously since using the chili pad. And because you listen to mind pump, you actually get a massive discount. You get 22% off. Go check them out. Go to chilitechnology.com. That's C-H-I-L-I technology.com forward slash mind pump. Use the code pump to two. That's the word pump and the number 22 for 22% off. After that, we got into answering the questions. Here's the first one. This person wants to know what the importance is of a post-workout meal. The next question was what are some good measurable mobility goals? The third question, this person wants to know what are some good stretches for flat feet? And the final question, this person wants to know if we've ever had to change our circle of friends in order to improve our mental health. Multiple times. Well, being. Also, we extended our end of year promotion last year into the 10th of this month. Here's what we did. We took multiple workout programs and we packaged them together for three different types of people. So, we designed three bundles, each one lasting about nine and a half months for your workouts. In other words, all your workouts are planned out for you for nine plus months. This means we tell you what exercises to do, how many sets, how many reps. There's videos that you get access to teaching you how to do the exercises. They're very effective. It's like having a trainer, but it's online. Now, here's the three different types of bundle. We did one for beginners. It's called the new to weightlifting bundle. We did one for intermediate lifters. This one's called the body transformation bundle. Intermediate, meaning if you've been working out consistently for about six months to a year. And then the third bundle is, you guessed it, for advanced lifters. This is for people who've been working out for one plus a year consistently. It's called the new year extreme intensity bundle. It will take you to the next level. By the way, all three bundles include a year of free access to our private forum. So you can ask fitness questions or have people critique your form or we can even talk to myself, Adam or Justin. We're on there as well. Period. Now, you can find out more about these bundles or sign up for these bundles at maps, December.com. Again, that's maps, M-A-P-S, December.com. I cannot wait for all this bullshit to end. You see what's going on right now? You see, we got, you got pro Trump supporters that are crashing the storming the capital. Yes. Yeah, busting down doors, getting in fights with cops. This is so, it's embarrassing. Yeah, it's so bad. It's, it's embarrassing to watch. Both extremes have just been super embarrassing. What has happened is that they, the belief in the elective process has been systematically destroyed by both sides, by both sides, because this has been happening for a long time. One side wins, the other side fights it tooth and nail. The hashtag, not my president, right? When Trump won. I mean, you had constantly saying that the election is not legit. Now they're doing it on, now the right is doing it. And so when you keep doing that enough, people stop accepting elections. And when that happens, democracy's over. You lose hope in how everything works. Yep, yep. And so this is, yeah. So I know you can't wait for it to end. I feel like it's going to just continue to spiral until. Really? Yeah. It gets worse. You know what I hate? I feel like this has been kind of like spurred on by outside players. You know, they go on social media. I still think it's the PsyOps. Yes. And they go in there and they just stoke the fire on one side, stoke the, and they know there's going to be a reaction until both sides just get fueled up. Meanwhile, we're all getting played. I don't give a shit if you're left or right in the middle where you're at. Everybody else is being affected and suffering. Yes, totally. So, so sorry. We're depressed when we open this episode. I can't help it. We were literally just getting ready to get fired up and I opened up my Instagram and what's in my feed like crazy is all this bullshit on, you know, both sides of course, you know, it's look, it's like, okay, it's like you're playing a sport and in order for a sport to be a sport, you have to believe in the rules. Right? Like if you're playing basketball and then someone grabs a ball and says, I'm not dribbling, they just run with the ball and throw it in and then they count it as a point. And then what's the other team going to start doing? They're going to run with a ball and they're going to start and no one starts. You have to have a fundamental belief in our election process. Otherwise it all breaks down. And so they're just, they just keep attacking it both sides. Somebody, it doesn't matter who wins. I feel like this would have happened if Trump won too. I feel like the other side would have the same thing. Nobody wins and we all lose. That's what happens and that's what's happening right now. We have to have faith in the process. Otherwise, and let me tell you historically, historically when democracies are to fall, right? What takes over is a way worse every time is way worse. It's something very, very tyrannical. You don't want that. You definitely don't want that. Anyway, so yeah. So are you guys getting ready for the civil war? I mean, I've been training. We're in California. It takes like six months to get a gun. Tell me about it. I'm just lifting weights. You know what I mean? You're not bunkering up yet? I feel like, yeah, I've been digging my backyard. I'm trying to find a natural well so I can have water. Are you really? No. Okay. I'm not getting crazy about that. Honestly though, if this persists, you know, who knows, that might actually be a good idea. Yeah. Do you have a well? Actually, I have a natural spring that goes through my property. So I actually had thought about that. I'm like, at least I have like a natural water source that's close by and puts some like, you know, tablets in there to, you know, get the bacteria out and kill it and drink it. I'm like, I could survive. Dude, you know what's funny? It's like, when you think, if you just go to play through his mind games, you start to realize how little shit you actually know if shit went down. Like if there's no electricity, like I'm, I don't know what I'm doing. Oh, I know. You ever seen that meme where there's like, it's a meme and it says, oh man, if I could go back in time, I would totally freak people out. And then it shows this guy kind of looks like a hipster and he's sitting on a rock and he's talking. Obviously, it looks like he's talking to people like in 1000 BC or whatever. Trying to explain the iPhone. And they're like, so tell us how electricity works. And he's like, uh, I don't know. You know what I mean? If you go back in time, you're like, dude, we had power lines. They're like, you did make us one. Show us how it works. So I don't know what I'm doing. Isn't that crazy? It's only getting worse though, dude. I don't know how I need that stuff. What are, what are your guys's best survival skills you have? Hey, let's say I feel like fish. Yeah. I feel like I could tackle the shit out of something and kill it. You know what I'm saying? If I had to, what are you going to tackle? I can't admit that I can't tackle it. Yeah. Yeah. Cause I definitely can't shoot a gun really accurate. I mean, I can shoot a gun, but I'm not down. There's a deer. I hate to break it too, but a deer will kick your ass. Well, I didn't say he's in a deer. You know, I don't know. I'm just trying to tackle a turkey. Yeah. Yeah. I can get a turkey tackler. Yeah. I get a turkey. You got to catch it first. Yeah. I get a turkey. Those things are pretty fast. I shot squirrels as a kid. So I can get something like that. And it's like, I'll barely feed you. Hey, whatever. I'll survive. You know how many gains you'll lose? No. So like imagine this like post-apocalyptic and you got to like have skills to be accepted into like a tribe. Like what's your skill? Like how do you, how do you present yourself? Like you're not a doctor. You're not like, what do you say to them? I'm going to lead us. You tell the leader that? I'll tell everybody. I'm just going to kill stuff. That's, that's my role. I'll help gather, I'll gather the hunter. I'll help gather the guy that can create electricity. I'll help gather all those people. I'll chop wood, you know, get that going. Hey, look, do you guys need a good talker? You know what I mean? Cause like give me something to talk about. Let me show you what I can do. I'll be the tribe representative. I'll talk like, Hey, do you have a shoulder pain? Let me show you some correctional exercise. I'll do the, we already have a physical therapist. Damn it. Can't hunt. Can't do that stuff. I don't know, man. Yeah. I've never, have you guys ever been hunting? Have you been hunting? I've been, yeah. Just once. Yeah. So I mean I went, I went more times fishing. I'm more of a fisherman than anything else, but, uh, yeah, I can fish. I can fish with you. We're surviving, bro. I don't know about you, but we're surviving. I mean, if we're a team, I think we're okay. All of us. Yeah. Yeah. I mean, if it gets real bad, I mean, one of us could sustain the others pretty good. You know what I'm saying? Justin first for sure. Maybe not though right now. I did, I did weigh in because I'm the meatiest. Actually it's true, Adam. You're the, you're the one that goes down first. I don't know if your meat would taste good though. Oh, why? It's a little tough. You know what I mean? Too gamey. Doug would be the sweetest. We can't eat Doug. He's going to prepare it for us. Yeah. How do you, it's true. How do you, how would you fish without like a fishing pole and stuff? You could do that. Really? Yeah. What do you do? Oh, he was sticking, he was sticking a string, bro. We'll figure it out. String? Yeah, just, just fine string. Yeah. You guys watched what he started. Oh, okay. Wait a second. The apocalypse happens and then there's nothing. All of a sudden, all the fishing poles, the fucking just make those little like bamboo traps, like these little like, I don't need to make anything. I've got a fishing pole up a truckie. We're fine. Yeah. So even if the apocalypse happens, we have one. So it's not like everything disappears. You have to walk up there though. That's pretty far. Yeah. You know, when you watch those like a survival shows, what was that show I was talking about a while ago? Alone. Alone. Yeah. Alone. Being near the water and fishing is key. That is the best way. You know, because fish typically, you can find fatty fish to get the proteins. The fat, they're easier to catch. You don't have to chase them down. They're, you know. Water is your most valuable asset. I don't know about saying easier to catch, especially with what those guys get. They get nothing. What do you mean? They don't get anything. They don't get a fishing pole. They don't get bait. They don't get anything like that. They make, they make these like crazy traps and stuff. I know. Yeah. But so I saw one. So it was like, okay. So it was like wood sticks that started out wide and then it comes down into like almost like a funnel. Yeah. And then you put it in front of running water. So the running water is going through it. Yeah. And the fish just swim. See the hand motion. They don't swim back. This is the swimming motion. So you get caught in it. Yeah. And it gets stuck. That works sometimes. You hate fish though. What? I, not when I catch it myself. Just, Justin, so where's the fish sticks? Yeah. That's what we got, Doug. Doug will save you, dude. Yeah. Yeah. I can't even microwave it. Yeah. What am I supposed to do? Anyway. Hey, do you guys hear about, what's that guy's name that founded Alibaba? Jack Ma? Yeah. Do you hear about him? What happened? He's in hiding, right? Apparently. So. Hiding or missing. Which one is it? Both. I'm guessing missing. So he, I guess he came out and spoke out against Chinese government policy or something like that. Something. Yeah. He said something, right? That was a little critical. And then he was supposed to appear on some popular TV show. I think he's a judge on some popular TV show in that region. And he just didn't show up. And now they're not, they can't like find it. What? He's laying low. Yeah, it sucks. Yeah. When you speak out against the state, I mean it's, who knows what's really going on. Well, dude, he's, he's one of the wealthiest people in the world. Alibaba is massive. I mean, they could, they could surpass Amazon at some point. China is so strange to me because it's communist, but then you do have like examples like that of, of, of some capitalism in there where people are killing it like that. Totally different than a Soviet Union. Yeah. Communism. Much more. Different version. Yeah. Much more market based. Still, still quite centrally planned, but definitely different. But yeah, Alibaba is, I know in volume surpasses Amazon quite a bit just in total amount of people. Which one's more profitable? Amazon right now, but Alibaba's profits, let me think, I forgot what year it was. I want to say 2017, 18 or 18, 19, their profits went up 144% while Amazon's went up 57%. I mean, 57% profit. Did the article allude to why? I think it's just the, those emerging economies are just, you know, those, because you're talking about like China 50 years ago, you know, India 50 years ago, for example, you know, those countries were very, very poor and they're emerging, they're exploding in terms of their wealth and all those people are using Alibaba to purchase products and stuff. Now, you have a lot of, you have a lot of family like in stock and investing, right? Does your family talk about like investing overseas much? Do you know much about that at all? I don't, you know? Do they? Yeah. You know, when I talked to them about it, the problem with investing in international stuff is you have a, you actually injected another risk factor, which is currency. So let's say you invest in, I don't know, let's say you invest in German company in a German, you know, and it's not traded, let's say here or whatever, it's in their stock exchange or whatever. You invest in a German company, that company does well, but then the German currency drops in value to the American currency, kind of negates the potential profits that you might have made. So there's always that risk, but then you could also, because you know, more risk equals more reward, you could also get the double reward of the company doing well, plus the American currency doing well in comparison to the Euro or whatever. Yeah. So that's the, you know, that's the Well, we started kind of on a downer, but this year there are some, some new albums coming out. I'm actually excited about who. So you got the Foo Fighters, which they really yeah, dude, they haven't had an album like forever. It seems like. Yeah, no kidding. Yeah. And the new one, I heard it kind of has like a Ramstein kind of vibe to it. It's pretty good. Duos? Yeah, it's kind of got like a beat like that. It's pretty good. Oh, I have to remember because Rob Zombie is coming out with him, but he has like a hilarious title. He's coming out with the new one? Yeah, dude. It's called the Lunar Injection Kool-Aid Eclipse Conspiracy. That's the name of his album. Yeah. Yeah. And then Evanescence, you know, is one of my guilty pleasures. They're coming out with a new one. Yeah, I know it is because this morning we're all working out. Justin has his, his playlist on and it's going through. It's like heavy, you know, like, you know, metal and good shit. Crazy. All of a a sudden. Oh no, you guys saw that. Yeah. I'm fully convinced Rob Zombie is a psychopath. Yeah, he's interesting. He's a really interesting guy. Have you ever watched his movies? Oh, they're, they're so dark. They're crazy. It's disturbing. It is disturbing, but excessively disturbing. It is. I think he, and I mean, Zombie can't be his real last name. I mean, is like, come on. Like, he's really owning that. You know, he's just like, I'm all in, like, the death and, and crazy monster, you know, Abilia and all that stuff. I always picture people like that to be like so opposite though, when you meet him. Like, I feel like he would be totally different. That's an image. I feel like if I was like this Rob Singer. Like a computer engineer. Yeah, I would be Gardner. I would be, no, totally. I'd be like this, you know, Marilyn Manson, Rob Zombie image, but then at home I'd be like so chill. I just, I feel like I would want, because I feel like if you're the, if you're exactly the same as this, this image that you've portrayed and everybody's fallen in love with and it's talked about and all the shit, and then you're also got to be that person at home all the time. Like you never get a break or get away. So I think the best way to separate that would be to be like this character. Be whatever that is, because that's what makes my money. Well, it's like Alice Cooper. He's totally like that. Like he's like super chill. He just plays golf and he's like really conservative, you know, but he's on stage. He's got snakes on him. He's like, actually that's a good point because Ozzy Osbourne, right? His persona was, I mean, he literally bit the head of a live bat off on stage, which I apparently, damn it. That's where it came from. Sorry. I mean, apparently the story is he didn't know it was alive. Anyway, the guys got crazy stories. He out crazied. Who was it that they toured with? Was it Nikki Six? Yeah, where he snored up a line of ants and peed on the deck of the pool. Some of the most epic stories. But then remember, what was that show on MTV where they showed the Osborns? It was the reality show. He's chill. He was totally lovable. Yeah. He was like this great dad. I mean, they cussed a lot about it. You can never understand it. Speaking of dads, if I wanted to ask you, this is a little early, probably, but have you thought about what you guys are going to do milk wise with the baby? Like transition from breast milk? Obviously you're doing all breast milk right now. At the end of, you know, Jessica breastfeeding, will you transition to dairy milk, almond milk? Will you do raw milk? Have you thought about what you guys will do? Yeah, we're going to do whey protein. Stupid. No, that's not true. Sprinkle a little creatine in there. Probably, I would love to find, well, my son, when my son was a baby, you could buy raw milk at Whole Foods. They used to sell it. It was non-homogenized, non-pasterized, really, really good, well-sourced raw milk. And that's what I gave my son. I would like to find that again and give it to him as a supplement in addition. Yeah, we brought that up on one of the last episodes. And someone DMed me that. In the UK, the way it works is the farmers are the only people that can actually do that. So you have to go directly to a farmer and they can, and they have the right to drop it off in one of those like glass containers. Probably. Do you know what the history of that is? Why you can't sell it? By the way, have you seen these raids on farmers in America? What do they say? Like because of bacteria or whatever? Like there's like a risk for being sick. Bro, so okay, I'll tell you the history in a second, but there are videos of farms getting raided by like government officials because they're selling raw milk. And it looks like a drug bust. They're going in there and arresting people and everything. Prohibition. Oh, it's crazy. So the story is that way back in the day, the, you know, milk wasn't pasteurized, but the cows were very unhealthy. They kept them super cramped quarters. They fed them something called brewers mash, which was, I guess, the waste products from beer brewing companies. And the milk was just toxic. In fact, it even had a blue tint to it. And so kids would get sick. People would get sick from drinking this milk. And then Louis Pasteur, who was the scientist who discovered that you could pasteurize, heat things up and kill bacteria. They did that with milk and then made laws and said it has to be pasteurized. But what a lot of people don't know is that if a cow is healthy, lots of space and whatever, the milk is fine. Well, the reason why it's not ideal is because when you cook it like that, you also don't you kill some of the digestive enzymes that are naturally found in it, right? You do. So some people have issues with, not me, I have so many issues with dairy that it doesn't matter if it's raw or not. But some people can't have pasteurized dairy, but they can have raw milk and it doesn't bother them. Right. It also doesn't go bad. Do you know that? You leave out pasteurized milk and it goes sour. You leave out raw milk and it turns in, I forgot what it turns into. Cheese. No, but it doesn't, it doesn't go bad because it has beneficial bacteria. I didn't know that. I didn't know that. You know, the reason why I bring this up is just recently Max is starting to, and I noticed it at night. So this is by the time he's had a second or third bottle for the day of, I think we do six to seven ounces. He's like, he'll just be sitting there reading, he'll just throw up and he'll spit up some of the milk like that. And originally, you know, the thought that Katrina and I had is a lot of times I'm playing and wrestling with him. You're shaking him too much. Well, yeah. She's like, you know, oh, maybe you're upsetting his stomach, you know, after he just finished his bottle. And so she'd always be giving me a hard time like, stop wrestling with him. He just finished his bottle. You're going to make him throw up. And I'll be like, okay, so I stopped doing that. Right. And he still has continued to do this. And it's not consistent enough for me to like be able to tease out other things. Like maybe there's something else in the diet that's happening. But it's really strange to me now that he started, and he didn't do this before, it just started happening right now. The only thing I could think of is that, you know, it's, we're at a year and a half right now. So maybe he's developing a dairy issue. Right. So I told Katrina and I said, you know, maybe we should look into trying to find raw milk from right now. He does vitamin D milk, right? So, you know, your full vitamin D milk. And he's been doing that since right after we transitioned from breast milk, we went into vitamin D at the one year mark. So it's been about five, six months that we've been doing this. And my theory is that, is that maybe he's starting to build some sort of an intolerance to it. And so, and it's not until he's had two or three in the day and that third one, he's rejecting it. You can try, I think it's called A, maybe Doug can look this up, A2 milk, I think it is, where there's a type of protein that they breathe these cows to produce that's easier to digest. It's called A2, I think the carton will say A2 on it. And I've had people tell me that they can tolerate, because everybody knows, if you listen to the podcast that I can't have dairy. So I always get messages from people, try this, try that. A2, I've had a lot of people tell me. Oh, you guys brought this up last time. Yeah. So apparently the dairy, the protein in there is less reactive. So he says easier on digestion. So I don't know, maybe try that. Did you guys know too, there were studies done on pasteurized milk, where they were giving it to kittens versus raw milk, and they found that the kittens given pasteurized milk would develop problems, health issues, whereas the ones given raw milk were not. And you can't, apparently you can't, I'm sure I'm going to get corrected if I'm wrong, so maybe I'm wrong here, but I've read that you can't give pasteurized milk to calves, because they won't thrive. They have to have raw milk. Makes you think. It does. You can also try goat milk. My cousin did that with her kids. Well, right now I'm in the process of even trying to convince Katrina that it could be that. She thinks it's something else, and I brought that up, and I said, we might want to consider messing around with the milk, if that's the case, because I do know that he's having at least two or three bottles every day, and this wasn't something that was kind of happening before. But again, what I don't know yet is I haven't teased out other. She's with him all day long, and she's feeding him other stuff. It could be something else in his diet. And then all of a sudden, but Is it a lot? Does he throw up a lot? Or is it just a little? It's just a little. It's not what's, it's, it's, and it's not like a, so there's a difference between like spit up and throw up, right? It's not like spit up. Like he's sick. Yeah, right? Or burping up after he's, it's not that we're past that type of stuff. It's literally, he'll just be sitting there and it'll, he'll throw up on a shirt, and then I gotta change, wipe him down, change his shirt, and it smells. Is he having too much, maybe? I don't think that because he would love to have more if I gave him more. Really? Yeah, we cut him off at like the seven ounce mark and he would, he would drink double that if we'd let him, but we don't. Dang. Yeah. So I don't know. I just thought maybe I'd ask you what your thoughts were on that. And then if you, what your plans were, like if you guys were going to go into regular milk or you're going to do goat milk or what you, have you guys talked about that yet? Yeah, we have. Yeah, we talked about it. That's what we'll start. I'm going to see if I can find raw milk. If I can't, then I'll probably go with the full fat A2 milk and test that. And speaking of babies, this is so, so funny. So, you know, obviously my son's, he's only two months old, right? So we're in the middle of him just completely taking over everything and poor Jessica can't get a minute to herself. He feeds every other hour still. So anyway, this morning I wake up and in the morning, what I do before I come here is I make her breakfast and bring it to her. So at least she has one less thing to worry about. She's got her coffee. I'll bring her coffee, toast, eggs or bacon and some tea and I'll bring it to her. I'll bring it to bed and she has this thing. So this morning she had a rough night last night, right? He was up every other hour or whatever. So I wake up this morning. I feel so bad for her. It's made me feel terrible. We wake up this morning and I'm getting ready and she goes, hey, can I ask you for a favor? So I'm like, yeah, sure. She goes, instead of making me breakfast, can you just watch him so I can take a shower instead? I'm like, damn it. You have to choose between a shower and a shower. That's the level we're at. I felt so bad, you know? In fact, last night she was crying or whatever and she woke me up. She said, did you say you were going to change the baby? I'm like, I was half asleep. So I was half asleep. So I'm like, huh, what happened? And then she's, nothing happened. And I think I fell back. And then I woke up later and I'm like, did you ask me, or was it dreamy? Did you ask me if I could change the baby? And she's like, I had a dream you said you would. I'm like, oh my God, that's what you're dreaming about? Amazing dream that you woke up to change. You know what's happened to me recently with the kid that I, and I vowed that this would happen, right? You know, it's so funny. And I knew that this would happen as cause I said things like, I'm going to do this and I'm going to do that. And everybody's like, yeah, we'll see, you know, we'll see. And so, and I'm the first to admit when shit that didn't go the way I planned, I talked about the television thing the other day that that was like originally planned that we're going to wait, wait, wait so long. And then you realize like, oh wow, what a powerful tool this thing is that we can use when we absolutely need it, right? But I feel like we do use it judiciously, right? We don't just put them in front of it like crazy. And so the latest thing that I said that I definitely have gone back on or I just, I've lost this battle. I look at it. I don't look at it as like I've gone back on what I said. It's more like I just fucking threw my hands up and said, I give up. And that was, I tried to make this rule early on that I said, Katrina, can we stick to this and agree to that once he gets to a certain amount of toys in this room that he's got enough and that doesn't mean that people can't buy him things or you can't buy him. Exactly. If one comes in, another one goes out. Like we just, can we agree that otherwise are, and then yeah, yeah, yeah, we could do that. Well, that just, that shit went out the door, right? And I remember my buddies who were like, and I have two friends that remember a year and a year and a half ahead of me, right? With their kids. And they would send me these videos of like their living room and their, and shit. And it was just, I was like, oh my God, I refuse to live. It's not going to take over. I refuse for my house. I've been in your house, bro. I know what it looks like now. I refuse to let my house look like this. You know what I'm saying? Like it is not going to have like that. Yeah. Having a pristine clean house is just like unreasonable. Dude, not with little kids. You have to change your expectation. Yeah. You know, so, so here's what I, so here's what we did. And Jessica's good about this because I'm kind of weird about it. And Jessica's like, why don't you, so here's what she does. So my daughter is older, right? She's 11, but she still loves all her shit. She likes stuffed animals. So she'll have like a million stuffed animals in her room. So Jessica says, I told her, I said, we got to get rid of some of this. And I'm like, let me ask, let me ask her. And, and Jessica says, no, if you ask her, she's going to say, no, just take a bunch of it and see if she notices, put it in a garbage bag and put it in the garage and wait a week and see if she notices. She never notices. So I take a bunch. We just do it when we're, when we're clean in the house, just taking them and like putting them in the attic. Yeah. And you store it and you wait a week. Then we get rid of it. Exactly. And then they don't say anything. You throw it away. You just do the hack at them right there. Okay. I like, I like that. I'm going to stop asking. I'm just going to start doing it. Yeah. You just take it and the ones that they don't even think about, you know, that are in the corner somewhere. Yeah, it hasn't moved. Yeah. For the last month, you know, yeah. No, I like that idea. That's a good strategy. You just take it and store it and whatever. What about, so how is Jessica as far as like her temperature and hormones? I know what, when Katrina was about where she's at right now, I felt like it was so insistent with temperature and stuff. Up and down. Yeah. Yeah. Up and down. One minute. It's, she's got the door open because she's too hot. And then the next minute, she's got my robe on and she's in the blanket because she's too cold. Now my son, he likes to be warm. Was your boy like that? He likes to be really warm. Well, Katrina, that's a, that's a, that's up for debate. Katrina thinks so. And I'm like, no, he's got me in him. He doesn't like to be that hot. You know, she's like, no, he wants the room to be 72 and he wants to be in this fucking flannel jumper. I'm like, no, he doesn't. And here's a, this is how I argue it, right? You can tell the way they sleep. Yeah, they sleep better. So well, I mean, no, you could tell if he's cold or hot, by the way, he sleeps. If he's hot, he'll be all stretched out and tossing and turning it. If he's cold, he gets in a little ball and he tucks his hands in his knees and then I know he's too cold. So I pushed the limit to, until I see that, I'm like, I want it lower, lower, lower. And then he curls into a ball and I'm like, okay, go get him a blanket. Oh, I used to do that. That's how I do about this, because like downstairs is significant, like 10 degrees colder, like in my house. So we're upstairs, they're downstairs, right? They're in like the chili box. And so basically, we went to like a different place where they were, we had the temperature at like 70 something and they were just like sweating and they were getting up like every hour, you know, it's like anytime that the heat is up for them now, since they're so acclimated to that, like they get like terrible sleep. So I just think it's really what you expose them to. And then they acclimate to. Yeah. Well, speaking of which, so for my son, I was saying he likes it warm. And we know this because what we did now is if we place him in his, his bed, because we have the little bassinet or whatever next to our bed, if we place him in there, he would, like no matter, I don't care how softly or gently you do it, you put him in there. I mean, I could give myself five minutes to move two inches or whatever. As soon as he lays down on that and I move and move away, he wakes up. So I'm like, we're trying to figure out what it is. And we're thinking it's the temperature shift. If he's on my body, he's warm. As soon as I put them on in the bed, it's not cold, but it's cool, right? Yeah. So what we did is we made like a mini like chili pad for him. So, you know, we have the chili pad for our bed. They don't make one for kids. So what I did is I got a heated heating blanket and I'll turn it up, get it nice and warm, and then turn it off and then put them on. And it works. So now he lays down and it's already kind of toasty because interesting. And it works. Oh, I was gonna bring it up too, because we've been working out more consistently and everything. Like I feel like my body temperature has gone up a few degrees. So I'm always like having to open the window now besides that. And so Court has been like just yelling at me. Yeah. No, I mean, Adam, I just got the chili pad. I don't notice he was telling me yesterday how hot you were. Man, that makes me uncomfortable. Now, do you guys have the, is your chili pad the separate one yet? Or you have? Yeah, I have one specifically for me. Yeah. And then she only does hers if she wants to warm up. So yeah, that's the only time she uses it. That's how Katrina has. Katrina has no intentions of ever cooling the bed off. I know. I'm like, but it's not even summertime. Life changing for me. I'm not even joking. Yeah, not even summertime does she want to cool off with it. I'm like, how do you, and she climbs in with like flannels and stuff like pajamas. I'm like, hey, how do you do that? I can't do pajamas. I see my box. Yeah. And then she wants to cuddle and like get out of here with it. Don't touch me. You got flannel pajamas on, all these sheets. Now you sleep full naked, right? Yeah. Everything. Yeah. If shit goes down, are you going to run into your house naked or what? Yeah, whatever. I mean, don't you think that's lead? You're probably scarier. Exactly. That's more scary. Could you imagine you're breaking into a house just trying to rob some shit and some naked ass dude comes around and tackles a knife with you? You know what I'm saying? Like, ah! Naked dude tackling you. Yeah, all right. Yeah, that's what I would do. Like, dude, I'm going to get you right here. Swinging my hips around. Well, finally, hey, hold still you fucker. Hey, you're late to the party. Morty Wood is still there. Yeah. Oh my god. I've been waiting for someone to walk in my house like this. Like that scene from Pulp Fiction. The guy breaks into the house. Oh, we got a new gimp. No, so I sleep in my underwear, but I've had, you guys know how I wear my Italian, you know, bikini brief or whatever. Unfortunately. You wear that to bed too? Oh yeah. That's weird. It's kind of comfortable. That dude doesn't rub on the inside of your thighs. You gotta let him breathe, dude. It's more free, dude. Let the boys breathe. So here's the deal, bro. So you guys, I'm heavy right now, right? Yeah. So my, and I like to wear them. So now they're like a G-string. It's a thong now. I have to fix it all the time now. What a terrible visual. So I got to buy it. I got to buy bigger ones, bigger in the seat. Oh my god, dude. Can we put some visuals up, Andrew? Yeah, he knows I DM'd them. All right. All right. First question is from Hedley Alisha. What is the importance of a post-workout meal and how quickly should you have it? Post-workout meal. Overrated. Totally, right? Oversault. I remember when... The anabolic window. I believe this so much that if I didn't have a post-workout meal or shake, I used to literally feel like my workout was a waste. What am I even doing here? I think we have to make it clear that that doesn't mean that the science that proves that there's benefits to it that we're not saying that it's not true. It's just overrated. You're splitting hairs on the difference. You have to have so many things in line and working perfectly for that to matter. Well, what the studies show is that if you eat right after your workout, you replenish glycogen faster. So glycogen being a form of energy in your muscles, you replenish glycogen faster. But here's the other studies. The other studies show that if you eat later, you still replenish the glycogen. So the benefit, what's the benefit of eating right after your workout? The benefit is if you're going to work out again later. If you're going to work out again later, a lot of athletes do double days or train twice a day. In which case it's important because for your next workout, you want to have glycogen and you want to be ready to go. But if you only workout once a day, it doesn't make that big of a difference. Here's the other benefit. I remember when we first started the podcast, Adam and I would talk about this all the time. This is back when you were competing quite a bit and you used to argue, and I thought this was a great argument, that the post-workout meal was important for you because if you didn't have it, then that meant you had to eat more for the next meal. So it was just the time. I've been working out for a couple hours. It's time to eat. If I don't eat now, then dinner is going to have to be twice as big, which is going to be very difficult. That's the only place that I saw that it made a lot of sense was, okay, here I am at that point where I remember when we're talking about this, I'm eating 5,000 calories roughly a day and just think about how many meals and how big of meals that is. If I get behind, so if I'm not eating it, and this goes back to the eating every two to three hour myth also, it's like, yeah, that's a myth and that splitting hair is the difference to do some of that too. But when you have somebody who's having to consume that many calories, I've got to stay on top of it. I've got to be eating every two to three hours. So then if I drive, so if I have a meal, which I don't want to have a meal right before a workout, I'm not going to be using it. I don't want to throw up. So I want to have eight a meal, at least an hour, to potentially two hours before a lift. Then you drive to the gym, you live for an hour, hour and a half, like when I was competing always around that time, especially if I was doing some post cardio stuff. And then to think I was going to drive home, shower, and then go eat another meal, you're talking about a four hour potential gap that I'd have between meals. Now I'm playing ketchup on a thousand calories, which is just crazy. So it always helped me to like have something right away post workouts. And then when I got home, I would eat again to stay on top of it. That makes sense to me. Right. Now the question is, why is this oversold? Because then someone listening might be like, well, then why are we, why are we being sold so hard to have a supplement company? Oh, it's brilliant marketing, right? So bars and shakes. That's it. If you sell this idea hard enough to people that you have to have protein right after you work out to tap into this magical muscle building anabolic window. If you sell that hard enough, here's what people will realize. They're going to go to the gym and they're going to be like, oh man, it's going to take me an hour before I can eat because I got to go home. I got it, whatever. That means I have to prep my food and bring it with me to the gym. And then I'm not going to have a microwave to warm it up. What else could I possibly do? Oh, a shake. That's perfect, right? Protein shake. We provide the product that's perfect for you to have post-workout. And so they sold this hard knowing that it would sell shakes and bars. The reality is, does it make, believe it or not, too, there's also a small category of people. This is a bad idea. Yeah, right. I was glad you brought that up because that was something I remember. I think who was that? Was it Rob Wolf or who do we talk to? I believe it might have been Chris Cressor. Oh, was it Cressor? I remember one of those guys that we talked to and talked about, nobody talks about after you train, especially if you train intensely, like CrossFit or a high-intensity workout, the inflammation that's going on the body and then that puts you at risk of potentially inflaming the gut, right? If you take in a protein shake right away. Well, and then you have leaky gut, right? Because you're eating food, you're already in an inflamed state. The gut is not functioning as well. And so if you have, if you're prone to gut issues or if you're having gut issues, you might want to wait an hour or so for the inflammation to come down before you eat. So aside from that, it's oversold, not that big of a deal. If you like a post-workout meal, go for it. I like it. I like having a post-workout meal. I think it's a nice way for me to finish my workout. But if you don't, no big deal. Next question is from Janky Garage Jim. What are some good, measurable mobility goals? I like this question. And, you know, I don't know if this person has Maps Prime or Prime Pro, but in Prime and Prime Pro, there's test. And this is the best way to do this is, you know, there's test and then there's exercises and mobility drills that we give people to improve the mobility of the joint where they don't have great mobility. And so the idea is that you have these tests that you take and you retest and you keep and you check, you check, you know, and I would, I would recommend checking back like every month to see if you're making progress and progress means being able to complete the test. Most people that will take our Maps Prime test will fail at least one, if not all three tests on there. So the goal is to be able to get to a place where you don't fail it. Or like, let's use our Prime Pro example where we have nine different tests in there that address every single joint. Some of the exercises in there you may not even be able to perform. So making progress in that these are great goals. Like one that's really challenging for me that Justin does really well. What's the, what's the name Justin of the shoulder mobility exercise where you're really close to the wall? Wall circles. Yeah, wall circles. Wall circles are really, really tough for me to complete. I can't even complete them all the way around as well as Justin does. And so when I, when I watch him do that in the video, I, and I know that I've been doing my mobility work for my shoulders. That's what I'm, my goal is to get to that place where I can do that as well as he does. And every time I go back and test, I sometimes I take, I test and I see I take steps back because I haven't been addressing mobility. And then sometimes I know when I've been putting the working in because I've progressed and I've gotten closer to that. Yeah, that's what I love about, you know, us having two different programs like that. So the first one, you know, just prime, it's, it's a lot more basic. It's like, you know, these three movements that are very challenging and there's lots of nuances that are going on in the body as you're going and performing these movements. But can you control your body to, to get into that position for one and then be comfortable in that position and then now own that position by being able to, you know, contract your muscles and be able to get out with strength. And so, you know, we highlight a lot of, you know, things that potentially may be pulling you out of that position or things to really look into. And that's where prime pro, we can get even more specific with joint by joint type of movements. Yeah, I would say, you know, remember this was a challenge for us when we created maps prime. It's like, how do we, how do we generalize this? Right? Because, you know, the other question is, you know, when you ask for what are good, you know, measurable mobility goals is, well, what, what are you looking to do? Right? Are you an athlete? There's a different standard versus if you're just the regular person. But generally speaking on maps, and by the way, you can go to maps prime webinar.com. So maps prime webinar.com. Justin will take you through the three that I'm going to tell you right now. One of them is a squat. Squat is a wonderful test of mobility, especially for the lower body, but it doesn't, it does use the whole body. Then there's a windmill. And then there's a wall test. So all three of those kind of covers the whole body. So if you go on maps prime webinar.com, you'll follow along and then you'll be able to see where you have your breakdown in terms of mobility. So I would say those three generally speaking are probably good for most people. Next question is from Derringer Thomas. What are the best stretches for flat feet? Well, you're looking at stretches, mobility and strengthening, right? So flat feet can be caused by poor ankle mobility, but also from just having weak feet. I, you know, it's funny is for 99% of my career as a trainer, I totally didn't even think about the fact that the bottom of your foot is covered in muscles. I didn't even think about that. It was like, And like a 7,000 nerves. Oh yeah. I mean, it was, I didn't even look at anybody's foot. When I assess people, it's thought it was that it was the knee was the lowest that went. Might as well be covered in concrete. Totally. Right. So I didn't pay attention to that at all. So there are muscles on the bottom of your foot that can be strengthened. There's a movement called short foot, which helps you contract some of the muscles that create an arch. In fact, that's the movement. Short foot is giving your foot an arch. I, when I first tried short foot, I couldn't even do it. You might as well tell me to fly. It's like, I didn't even know what I was doing. I had no connection to those muscles, but through practice, I can now do short foot. And I've given myself a little bit more of an arch. The other thing I said was ankle mobility. Combat stretch is a great mobility movement to help improve mobility ankles. Those two things for a lot of people help fix flat feet. Yeah. And just getting more connection there to your foot and activation is articulating each one of your toes individually, which sounds really simple and basic, but it's pretty challenging, especially so hard. Yeah. For anybody who's been stuffed in shoes forever. And I know like, so I have a hammer toe and so I have a tendency to really grab in. And so I have a really hard time flexing my toes. And this is a very challenging exercise for me that I had to go through, but it totally made a difference in terms of my connection, my grounding and my force production from my feet. Sounds like a pro wrestling move. Here comes Justin with the hammer toe. I don't know if my son is here right now or not. I think Katrina and him are coming down here, but just since we're talking about this, and I was just thinking about this yesterday, is like, so he is now, I've trained him so well with no shoes. I know you're so proud of it and you do such a good job. I am proud of this because he won't, it's so funny because now like other family members, and they watch him, he won't put his shoes on. He'll try and put his shoes on, take them off. So he doesn't wear shoes ever, like ever, ever, ever. Only time I can get him to put them on is if we are like out in the snow up in truckie or something like that. And it is to see the dexterity that he has in his toes, like his, his feet and toes move like my hands do. It is, I'm so jealous of watching. And I'll like play with them and tickle them and mess with them. And he can spread his toes all the way out and move them all. Oh, that's awesome. Oh, and it's so awesome. And I feel like when I look at the way he moves, you know, I know we were joking the other podcast today when I was like, did you see his footwork when he was playing? But his, his control and stability, like he really didn't go through. I watched my other two friends and they, and they, I remember when they said like, when he first started kind of walking and running around, like, oh my God, you're going to go crazy because you're going to, you know, be so worried he's going to hit his head here and fall there. And I really didn't go through a phase like that. As soon as he could get to a place where he could walk pretty well, of course, we had a first couple of weeks, the stability of like learning to walk. Once he had got it down, he's got great control where he does not stumble. And the only times that we've had issues is when we've put shoes, have that feedback. Yes. We've given, we've put shoes on that one time when he fell and he hit his head and Katrina freaked out because blood came out and everything was she put shoes on him and he, he best, he squatted down to pick up a rock and he fell forward because of the instability. So anyways, the reason I want to share just the importance of, you know, walking around barefoot and, and what I don't recommend is somebody who has weak flat feet to go from, you know, wearing your big old, you know, sketchers shoes to all of a sudden. And then walk with a bunch of dead feet. Well, and then go running on a treadmill with those vibra shoes or whatever they're called, you know, and say, or go barefoot exercise. Like, you know, just start by, and for me, the way this started was I would just, I would walk the dogs, you know, because that's only a short little five, 10 minute walk for me, then I would do it barefoot. I get out, I take him out on the grass and I'd walk around and just start to get that connection again. I took one out of one of my buddy who's a, who's a PT. He used to do this exercise that is really challenging, but seems so basic. You can do it while you're watching TV and you throw a towel or some tissue paper on the ground and you just, you try and pick it up and you move it. Then you take the other, the other foot, pick it up and you move it. And just like Justin was saying is, is reestablishing that connection to being able to articulate the toes and the foot. To me, that's the kind of the laying the foundation. And then once you start to kind of get that and you start to progress that now we can really try and strengthen which I then I think of things like short foot or I love tippy toe squats. I love that because I'm always trying to practice squatting anyways and getting better. And that addresses both ankle stability and strength in addition to your forefoot and your forefoot all in one movement. And there's good video. I think I, I think I've done a video on my Instagram way back when I believe squat university. I think I stole some content from them that I thought was really good where you take a quarter and you put it on the ground, you put two quarters down on the ground like where you would, you put your feet to squat and you want it on the, your fat pad, right? Under where you're a big toe, where the big toe is and you're, and you're trying to think of driving up from that. And when you drive up onto your tippy toes, the thing you're looking for is that you can keep the ankle neutral, which you'll see is a lot of people when they drive up on their tippy toes, they break out or in. Yep. And so you want to keep that stability while you're up on your tippy toes. And so that just do, you can also get a lacrosse ball to put between, there you go. Yes. So between like above your ankles, but like you're squeezing it in between your feet and you're raising your heels like that. So I've done and performed some, some tippy toe squats like that as well. One other thing too, with the flat foot, I've noticed like when I used to get this every now and then when I'd gain weight, like going into the off season and I would go back to running and I would find myself like really running it on a flat foot and losing that connection. And so, you know, that might be another contributing factor is the gain of weight. It's so crazy how Ma and Sal alluded to this about when it was Dr. Brink who like I think just like shattered all of our paradigms with how important the foot is and really looking at that because, and now I can't help but walk behind somebody and just look at the wear on their soles of their shoes and like know what's probably going on with them because if you've got flat feet and you've got your pronating more on one side or the other, you can just basically, you know, ping pong up the kinetic chain and know that, oh, their left knee probably bothers them here. Oh, their right hip has probably bothered them here. Oh, their low back on this side and then show it's crazy how much that if you are not, if you're not really on that tripod and balanced well on your feet, how that could be causing pain in areas in your body that's way away from it. And so you would be, and even as a trainer, I would just, a client told me they had a, you know, shoulder or hip or low back issue. I would never think to go look at their feet where now that's the very first thing that I look at when someone tells me about any pain is I first look down there and see is this where it's stemming from and then it's causing it all the way up. Next question is from Dr. Stewie Quads. Have you ever had to change your circle in order to improve your mental health and well-being? Circle of friends? That's what I'm assuming. Yeah. This is one of the toughest things that you might have to do in order to improve yourself. I know for people, for example, who have issues with smoking and they want to quit, one of the most effective things, the studies will show this, one of the most effective things you could do is stop hanging around with smokers and you'll find that you're less likely to smoke. I used to, you know, I've got a lot of cousins and we all used to like to hang out and stuff like that. And I got into my career very early in fitness. I was a trainer at 18, 19. I was managing trainers and then gyms. And, you know, we were at the, you know, our teens, early 20s, that's when, you know, people like to go out and hang out and party and whatever. And I just, my goals and focus were different than theirs. And so I stopped hanging out with them because my focus was on my career and on fitness and managing gyms. And it wouldn't have worked if I kept going out with them and hanging out at the bars and stuff. It just wouldn't have worked. So, yeah, I mean, I've done it and you have to do it. And, you know, Adam says this all the time, you're the, was it the sum total of the five I was going to say, you're the average of the five people that you hang out with. Here's, I think, I don't think this is a, you may have to do. I think everybody, if you're going to continue to grow and evolve, you will not only have to do this, but you'll probably do this multiple times in your life. Because otherwise, are you really the same person you were when you were 18? The friends that, and that's not a knock on the people that I was hanging out because I still have a love for those people. But as you continue to grow and push yourself, and if you do believe that you are an average of the people, the five people you hang around the most, that even if you love that one guy or girl that you've known since she was 15 or he was 15, and you're now 40, but they have some bad habits or, and I'll give you an example of that for me, that the last, the last, you know, friend, and I still consider them a friend, like I would just talk to him like about a month ago, right? So, I think when you, you know, change your circle, it doesn't necessarily mean you have to like break up with them. It doesn't need to be this like, we can't be friends anymore because I've outgrown you. Getting a phone with them? Yeah, yeah, it doesn't need to be like that. Just ghost them. Yeah, it's easier. Well, this friend that I'm talking about, so I've, I've talked on the show before that I like the sports gamble, right? So that's like a thing of mine. And I like anything, something like that can turn into a serious addiction and an issue and a problem. I like to think I'm a pretty self-aware person. And so I really monitor a lot of those things in my life. And I remember a few years back, this is like five, five years or so go back, maybe six. And it was like a Tuesday afternoon. And I'm, and I was hanging out a lot with this buddy of mine. And him and I were at like a sports bar on a Tuesday. And I was betting pretty big money on some, you know, like a, like a wizards game versus, I don't even remember who it was, like the, like Memphis Grizzlies. I would never even watch that game. Is that a real team? Yeah, those are real teams. Sounds like a Dungeons and Dragons. I'm not going to just made up two teams. No, no, wizards versus warlords. Basketball. And so I remember I had this moment of that, you know, I know that I, and I was like, what the hell am I doing gambling this kind of any money, much less the amount of money I was gambling. You want to tell us how much? It's, it's loud because I don't want to hear you give me shit. That's irrelevant. Yeah. It's, it's definitely way more than you would ever spend on probably anything for yourself. I know. So, so anyways, and I think I even won, but that wasn't the point. The point was, what am I doing, right? What am I doing here on a Tuesday in a bar gambling on a game? I don't even care about it. I've, it's now turned into more of an addiction. And I know that that's influenced because of the person I hang out with. Now I'm in control of my own decisions. He didn't force me to do that, but because I were hanging out so much, he does that so much. It's really easy for me to get sucked in. That's just an example of how that could be happening in your circle. And what I had to do was I had to eliminate us hanging out. Doesn't mean I, we broke up or I don't still talk to him or ask him how his wife and kids, he just had another baby, how he's doing like, but I stopped hanging out with him on a regular basis. And I replaced that with somebody like a Justin or a Sal or a Doug in my life, who I think is going to have a better influence on me that I think have other aspects of their life that I aspire to be like, or I want in my life. And so that's what you got to continually be doing. And if you're always growing, I feel like that circle is always molding and kind of changing. Yeah, not really like evaluating that is a disservice to your growth. It's going to limit your growth. It's a hard thing to do. It's, it's something because it's so comfortable. It's, it's, you know it already. Like, you know, you're sort of this person around those people too. And so you don't really want to let go of that person either. So you feel like, you know, like, I'm funny or I'm, you know, it's easy. It's comfortable, you know, hanging out because like I can just be myself, quote unquote, but you know, if you're really trying to, you know, strive for change and become something, you know, greater, it's going to require some, some, some hard transition. And so it's, it's hard to do that. You're totally right. You ever do that where you, like there's a circle of friends and you kind of, you're grown, you know, you outgrow them or whatever, you don't, you're not around them a lot. And then all of a sudden you run into them, you hang out and you find yourself slipping. You revert back to this weird person. Yeah. Like, why am I talking this way? Why am I like doing this kind of stuff? And I feel like people who are really into self-improvement probably go through this process more often. Multiple times. Yeah, I totally agree. I mean, I try to give you guys something that's the most recent that's happened to me, but this has happened so many times in my life. I mean, my original friends, we grew up, we were all best friends of mine in high school, and the things that connected to us was competitive sports and that we just went to the same high school. I mean, but we, and partying, like those were the, those are like the three main things that we were super bonded by. And what happened was as we all got older and you're partying less, you're not going to these, you're not playing sports anymore. You have kids now. Yeah. All this shit starts happening. And then you realize that the things that you guys did with each other, talk shit to each other, put each other down, you know, because you thought it was funny and high school and stuff. And you tried to realize, like, geez, I'm a grown-ass man now. Like, I don't want a friend. I don't need this. Yeah, I don't need a friend who's like cutting me low every time he sees me or not happy for my success. Who do you suck? Yeah, like, but yet you get sucked into it because you have these other bonds with them. Yeah. And a lot of times those bonds are, are attachments that you have because of mutual insecurities. And until you have the self-awareness to, to see that and recognize that it's hard to break free from this. But if you're going to see continued growth in your life, I absolutely agree, Sal. This is not something that's probably going to happen once. It's going to happen several times in your life. And you should probably be seeking that. It is. And I think the people that you end up staying close with forever are probably growers with you. You know what I mean? And they're seeking the same thing. Yeah. They're also growing and they're respecting your growth. And, you know, because people who aren't growers, they get threatened by it, you know, like, what do you mean? Yeah. What do you mean? You're not going to, you're not going to come hang out, you know, and do this at, you know, midnight or whatever, you know, and you're like, well, I'm a dad now or whatever. And they won't respect that. And you can tell that they're not respecting. Oh yeah. They give you shit for it instead of going like, oh, being happy for you. Exactly. So, you know, I personally, I like to surround myself. Now as I'm older, I like to be with other growers, even if I have less in common with them. Because if we have that in common, we build a bond that can last forever. And I find myself when I hang out like with you guys, like, you know, when we start a mine pump, I'll tell you what, I grew more in the last five years than I did in the previous, I don't know, how many, because everybody here is such a grower that it makes me do the same thing. And that's our bond. I mean, the truth is, I don't have a whole lot besides working out and fitness in common with, you know, all you guys. But one thing we have in common is we tend to want to be growers. And so I'd say, if you want to find a circle that'll stick around, you probably want to find another circle of people who prioritize self-improvement. The beauty of that is that it will accelerate so much good in your life when you find that. Because those people that are like that, they're going to, they'll pick you up when you're down and encourage you when things aren't going well, celebrate your victories, like mourn your losses. Yeah, no, 100%. So I thought, I mean, Justin, when we first met, he said, Hey, Sal, are you a grower? And I was like, huh? Yeah, show me. Look, mine pump is recorded on video as well as audio. Come find us on YouTube, mine pump podcast. You can also find all of us on Instagram. You can find Justin at mine pump, Justin, me at mine pump, Sal, Adam at mine pump, Adam and Doug, the producer at mine pump, Doug. Well, don't forget the goal can change, right? So I mean, I like the idea of setting like a long-term goal, but making short-term decisions based off that goal. So maybe you have this massive goal of, you know, I want to lose 50 or 100 pounds at one point. That's fine. But you're not going to focus on that. You're going to focus on the short-term decisions. What, like you said, what can I do tomorrow? And you set these...