 In this episode of Mind Pump, the world's top-ranked fitness health and entertainment podcast, we answer fitness and health questions that are asked by listeners and viewers just like you. But the way we opened the episode was with an introductory portion where we talk about current events, our favorite shows on TV, we talk about scientific studies. Today's episode, that intro portion was 44 minutes long. After that, we answered the fitness questions. By the way, you can go to mindpumppodcast.com and just skip to your favorite part. Everything is time stamped. All right, let me give you a breakdown of today's episode. We open up by talking about a show on Netflix called Stay Here. Sounds really good. Adam and Justin are super into it. Then we talk about snoring at night. Thanks, honey, for waking me up four times because I snored last night. Then we talked about a new university online for fans-only people. If you're trying to build a fans-only page, you can actually learn how to do it with the university. Make some money making poses. Which, of course, led us to talking about the sex talk we're going to have with our kids soon. Justin's son is right around that age, and my daughter is right around that age, so the awkward conversation is coming. Then I talked about how some of my friends on Facebook are posting things that make me a little concerned. It's this whole concept that people who disagree with you are not just wrong, but they're actually evil. This is a terrible, terrible way of thinking, so we had a conversation around that. That led us to talk about a recent podcast that we saw on YouTube with our friend Tom Billu. The podcast is called Impact Theory with Tom Billu. He's got some of the greatest guests we've seen anywhere, very inspirational, very motivational. The podcast we're talking about was with Vussi Fembequio, a great, great podcast. You can find it on Tom Billu on YouTube. Then Adam brought up Blue Light Blocking Glasses and the impact they have on asleep. So we talked about our sponsor, Felix Gray, that makes Blue Light Blocking Glasses that look good and don't change the color of everything. Consistency is key. By the way, they are in partnership with the Breast Cancer Research Foundation, meaning that every time you buy something from them, they actually will give some money to the Breast Cancer Research Foundation. I believe the one product they have that will give that donation is the Robling and Rose Quartz. That's the style of glasses. Anyway, if you go to FelixGrayGlasses.com, that's F-E-L-I-X-G-R-A-Y, Glasses.com, forward slash mind pump, you can check out all of their products. Then we talked about another one of our partners, Public Goods. They make a lot of household products, or at least they sell a lot of household products, and products for your pets at incredibly low prices. They're eco-friendly, and they have products that are healthy. So they contain lots of chemicals that are harsh on your skin or your body. By the way, if you go to PublicGoods.com, forward slash mind pump, so that's PublicGoods.com, forward slash mind pump, or just use the code mind pump, you get a crazy hookup. Go check out what the hookup is. It's actually hard to believe. Then I talk about fake martial arts. There's a page on Instagram I really love called McDojo something, McDojo, I don't remember that. McDojo Life, that's what it is. Go check it out. And then Justin talked about Legos. Then we got into answering the fitness questions. Here's the first one. Is there such a thing as too deep of a squat? So we talk about squats and mobility. By the way, if you go to mapsprimewebinar.com, you can learn some free mobility moves that'll help you with your squats. The next question, this person wants some tips on one of the best exercises for the upper body called dips. The third question, this person says, look, you've talked before about how building muscle speeds up the metabolism, but recently I've seen some articles that say that's a bit of a myth, like what's the deal. So we try to clarify a little bit in that part of the episode. And then the final question, this person says, look, I've heard that calories in versus calories out is what's important for fat loss or fat gain. Then I've heard other people say, just eat it healthy and then it doesn't matter how much you eat. You'll get leaner. What's the deal? So we break it down so you know what the truth is and not what the myth is. Also this month, two of our most popular workout programs, MAPS anabolic, a full body muscle building, strength building, and metabolism boosting program. So if you're somebody that wants to boost your metabolism, so you can eat more calories and be leaner, MAPS anabolic is a phenomenal program for you. It retails at $117. So that program and our no BS six pack formula, which is a core training program designed to bring out definition and your abs and your obliques by building them so you can see them even at higher body fat percentage, that program retails at something like 50 something dollars. So both programs normally 174 bucks right now get both of them for $59.95 one payment lifetime access. They come with exercise demos, workout blueprints, you know how many sets, how many reps you need to do, everything. MAPS anabolic is a three month program. So it's a 90 day program. Both of them right now together $59.95 go to maps october.com to sign up again. That's maps october.com. And it's t-shirt time. Oh, you know it's my favorite time of the week. Yes, it is. We have two winners. One for Apple podcast, one for Facebook. The Apple podcast winner is Indy Rowe. And for Facebook, we have Susan Smith. Both of your winners send the name I just read to iTunes at mindpumpmedia.com include your shirt size and your shipping address. And we'll get that shirt right out to you. Yeah. Did everybody get bad sleep last night? Or is it just me? I got bad sleep. You did too, huh? Everybody. I don't know. You did too. I was mine was bad too. Yeah, dude. That's why this is like my fourth cup, you know, like, wow. I mean, not Nitro, but it's definitely number three for Nitro. Wow. That's that's heavy. It's a heavy hand this morning. What was the first one just at home? Yeah, the brew. Yeah, the drive over here. So do you okay? Do you have a cup at home and then for the because you have a long drive here. Do you drink on the way? Yeah, drink on the way. Yeah, it's in the thermos. So yeah, I yeah, I'm a professional. I don't suggest this to your average common person. That's where all of us got bad sleep last night. All of us, dude. Maybe we were all dreaming together. Well, that's not my issue. We're all visiting. I mean, you guys were in my dream. Were we? No. Oh, I got hooked on that stupid show that Justin had mentioned on right. Which one? I'm on I don't know how far you are, but I've gone through like, I don't know, eight of those things. I was going to keep going. I've only gotten through four of them. Do you remember, okay, five years ago when we first started this podcast, right? When nobody was really listening. I remember those days. Yeah, so I have to point out these things. I was, I talked a lot about Airbnb and VRBO. Like, I just have always been very fascinated with the business model and that show is so great for because they break and I love stuff like this that they break the numbers down. Yeah. Like, so they'll go in an area. For example, I was looking at Paso Roblox. I know you're heading down that direction pretty soon. And they're, you know, they're finding it properly there. And they have like, they have the data for last year, Paso Roblox made, you know, $200 million total. It's not that number, but I'm just for, you know, argument's sake, right? So wait, they made $20 million in the last year in VRBO rentals. And there's a total of one who's killing it. Yeah. They show 170 new properties there that are, that are in, that are You're just summoning a demon. Are you watching your porn right now? Stop, stop. Jesus guy. Come on. Can't even wait till we're doing the podcast. Oh my God. I told you the desk is too high. Can't see what's happening down there. So no, so anyways, it, so then it breaks down. There's a hundred something properties, the average, I mean, everything. And then they go in. It's this, this famous designer. And he, I forget what he's famous for, but like, he's like the business, the marketing business and marketing. And then she's a designer. They go into these places, they find somebody and then they flip the property and just by designing a different whole new experience with it, I think it's, it's interesting because we, I mean, ourselves as this company, we have stayed in a bunch of, you know, Airbnbs, RVBOs, VRBOs. I don't know why I always flip that. I always do that. But you know, you know, the difference between the quality of like, this one feels like a hotel. Like they really were thoughtful in the way that they displayed things. Like, you know, they're really considerate at, you know, for the person that's staying there as opposed to the person that like owns it. What's the name of the show? What? It's stay here. So what was fast, what was fascinating about it was that was just it. So, you know, I've even before this business, you know, Katrina and I have been using, since we've been dating for over 10 years now, right? So we've been using Airbnb, VRBO for a very long time. And then I've watched the evolution of it. When it first started, it was 100% people's second or third homes. And they just, hey, I'm not using it in the summertime, may as well run it out, make little sidecatchers everywhere. Yeah. Yeah. They're closer in the closet. That is the norm. And it's still, it still has a little bit of that left. But I've watched it transition from that to purely a business. Because it's competitive. Yeah. Now it's competitive with hotels. Yeah. Well, not just that, they have to compete with each other, right? So this are Airbnb, what the hell am I doing here? The Airbnb, you did. You know, you got two houses to pick from. You want to go on the one that's got a cleaner feel, more professional that provides you with it. How about that Austin place? Yeah. Oh, man. I did an awesome job of that. It's amazing. I mean, of course, they're professionals at what they do, right? So what do they do? They go in and they set these houses up. They literally do this. Like, so they go in and they gut the house. Like, so, like they'll take a, like he's referring to the Austin one. The Austin house was like this little two, three bedroom cottage in Austin, Texas, which is a hot area for people to be traveling to and staying in Airbnb. It has a pool in the backyard, a little pool house. And it was very basic. And it was nice. The guy, it was, it was pretty nice. But it's just the way they, they laid the house out by giving it more kitchen space and then changing the color and the walls, the barbecue, the smoker. Yeah. The back, that pool house, they actually did like a mural. So it really felt like Austin because they're, instead of it feeling like a home, they made it feel like an experience. So the, okay. So the show, they go in, they get a house. And then the, the idea is to remake it and make it profitable. So they even, they even do this. So that before they go in, which I, what I love about the show is they, they share all the numbers, right? So that they'll find somebody like the Austin guy. And I'm again, I'm just going to throw out numbers, the audience understands how the show works. He has a 25% occupancy rate, which equals, that means, you know, 20% of 30 days in a month is about what, eight or so. I see. Right. However many days, eight or 12 days a month. So they show before this is how much you were making. How much he's making. After this is how much. Yes. Oh, I see. And then they go in and the thing that I really enjoy watching it is their thought on, like it's not just like, of course, making the house. Nice. There's one thing, but it's like why people going there and then gearing the whole house around that experience, because most people that are coming into Austin, they want to know where the best barbecue places are and where the best places to go downtown for a drink is. And, you know, the things you can do on the water and all this stuff, like they want the memory. So you watch this show like super late. Is that why you didn't get good? Oh yeah. Or it was on your mind. So it was on. Okay. So dreaming of remaking house. No, no, no. So last night Katrina goes to bed. I know I've totally like that's how I am. So Katrina goes to bed early. I thought she was sleeping. And I stayed down and I get, I like these shows. She's less into the shows like this. So this is my opportunity like to binge watch because she went to bed early like 8 30. So I'm like, I'm watched like three, four or five of these things in a row. And so my mind's like swirling. And the reason why it's going a lot right now is and we talk off air. We don't share this on the air very often, but, you know, we all live in California. We all Justin owns his house, but the other three of us we rent, you know, and we talk all the time about like, I don't know if I'm ever going to buy a house in California. And I wrestle with this every day. Like, should we buy here or should we do investment properties? And like, and so that's something that we talk Katrina and I go back and forth. And she's very, she's like, she trusts me, like, you know, whatever you think is best for the family, like I'm game for whatever, whatever you want to do. And, and I am, I'm just, I'm really hesitant to go out and go buy this, you know, because even a, you know, a little bit above average house in the Bay Area is, you know, Millie multiple million dollars. Yeah, people don't understand. If you don't live around here, you don't know how crazy it's, it's insane. It's literally insane. And so do the math on that a little bit. Okay. So that you're talking about 20% down on that, you're looking at four to $500,000, four to $500,000 in Austin, Paso Roblox, all these areas that I'm watching this, I mean, you could take, you know, 80 to 100 grand down on these things with 20, 25% down on these properties, flip them into, you know, vacation homes and it become cash flow. No, this is a good topic because it's, it's having your money make money for you. This is what smart investors understand. And one of the challenges that because I run into the same exact thing you do, Adam, and here's the challenge. The challenge is I was raised with this narrative. Yes. Remember, my parents are that owning your home is like the American dream or buying a home, I should say, buying a home is the American. Yes, you have to buy a house. That's very important. It's better. You know, my parents remember they're poor immigrants. So they come to this country when they came to San Jose, it was very different in the Bay Area. It was very much less expensive. We still had Silicon Valley back then, but it was in its infancy. So the price, I mean, my parents paid $130,000, something like that for their house, which now is probably 1.4 million, which, and by the way, it's a very average home. So people think, oh, 1.4 million. It's a man. No, it's a very average home. But the, the, the narrative is you buy a house and then you eventually pay it off. You don't have to pay a mortgage anymore. And that's very important. But it doesn't make sense when the cost, when you could take that same money. Cause like you said, Adam, you buy a house here, an average home, you're putting anywhere between two to 300,000 or more dollars down. You've tied up a lot of your, your assets are tied up into one investment and you're not making money off of it because you live there. It's very different. Well, not to, not to mention that there's also other things, right? So, and this is where California is different than other parts of the country. So it depends on who's listening to this and where you're at. There's what's called like a 20 X rule that I think is a really good rule to look at when you're thinking about potentially purchasing a house that you might live in. And that is that you, the rent should not be 20, if it's more than like, so you calculate for a year. Like how much can you get for rent for rent? Yeah, I'm buying this house, but what if I were to rent it? How much could I get for a year? And if it is under the 20 X, the 20 X rule, then the house is grossly inflated. So in other words, if you could rent your house, but it doesn't even come close to covering your mortgage, you're basically banking on the fact that the house is a bad investment. That's going to appreciate in value, which, you know, okay, that's kind of a risky bet. And not only that, but you live in the house. And when you live in the house, it's not an investment. I mean, that's something you live in. If your investment goes bad, you're out of a house versus if you invest somewhere else, then you can play a little bit more. Yeah, well, you know, my CPA really helped me look at this different. Like I too, like you sell, like I grew up, that was like the greatest accomplishment was buying my house. Like to this day, I still remember that moment for me was like, Oh my God, I made it in life. But I just, at that time, I didn't really understand the importance of having money working for me versus being caught up in this, Oh, I've proved it. I've made it. I bought my own house because of how much it could tie up. I mean, you take a house like that. Okay. And this is like that you tie up to put a down payment on a place that's over a million dollars, you're talking about a quarter million to half a million dollars that you have to tie up to stuck in that one investment. And then in addition to that, if you decide in three to five years that you've either outgrown the house, or you want to relocate and move, you're forced to sell because the house can't rent for even close to what the mortgage is because you would be losing a thousand, 2000 plus dollars a month versus renting that house, that same house. So now, yeah, you are renting, but you have, you still have the lump of your, your, your money in the bank. You could take that same $300,000 and potentially buy three properties with down payments in the US and much better markets that are all going to make you more in rent than your mortgage. This is how, this is how you create wealth. I think a lot of people, you know, there's, there's, there's really a, it's, it's a pretty black and white way to create wealth when you talk to people who've actually built it themselves. And it's like step one is get rid of debt, save money, and then step, the next step is make your money, make money for you. Because if you count on becoming wealthy off of your income with your job, good luck. That's gonna be a very difficult way to do it. Most people never. It's so hard to get, I was, I had this, so my niece just bought a really cute little place over in the Aptos area, down almost a fucking million dollars. And I mean, it has no garage. It's like 900, 1100 square feet. I guess, you know what I'm saying? Like it's old as fuck, right? But it's, it's cute and it's in a great location. She's like less than five minutes from the beach. Like it's like right there off the freeway. And you know, I was trying to explain, but you know, she's at that place in her life where she can, she can buy it. She's saved up really good. She's got a great job. She can afford to live there. And you just, it's so hard to get, and I'm sure I would have been the same way at the same point in my life of like, no, this is like, we are taught that buying your house is like one of the greatest accomplishments that you can ever make. It depends where you buy, because it could also be a terrible investment. Obviously, I think 2008 taught a lot of people that. And it's, you know what it reminds me of? It reminds me of the- How much you get for your house too. Yes. And it reminds me of the narrative that you have to get a four-year degree, you have to go to college in order to become successful. As a result, you have people going to college for degrees that don't pay off. And they're stuck with $100,000 with the debt. It's not a good investment. But because that narrative is hammered into your head, no, this is the way to do it. It's the only way to do it. They end up screwing themselves in the future. That's why you have to kind of look at the narrative and be like, does this still apply? Yeah. And I think, I don't know, I think some people still, I mean, to be like devil's advocate on some level, like to not answer to anybody is definitely something that's appealing in terms of not, you know, having to then, you know, all your, if you're renting out all of your places and you're yourself renting, now you're under somebody else's, you know, rules and regulations and all those types of things, which is something you have to like relieve. But if you're thinking long-term, again, this is short-term thinking versus long-term thinking. But you know what's funny about that? Because I know I'm like that too, I think. I just don't like the answer to anybody. Me too. I hate it. I hate it. I don't like, you know, working for anybody. I'm an entrepreneur. I don't like telling people, but that's a little bit of a false narrative too, because you pay property taxes. Oh, you're answering. Yeah, you pay off your house. It's the daddy government. You got to pay something, you know? Especially here. And again, it depends where you're living too. If you can afford a house outright and you know, it's something that you can easily pay off, you know, that might be something that then you can, you know, venture out and get more into investment. But again, it's to each their own. So as you can imagine, this conversation is what kept me up last night. So you were up all night. Yeah, yeah, yeah. So I come into bed thinking that she's asleep and she's not. She's still awake. And then she's like, what are you doing? And then I tell her, I'm watching this. And then I tell her like, you know, I really like this idea of like maybe messing around in the Airbnb, VRBO market or like that. And she's like, oh, that's what we're doing now. So now we've moved over here. Yeah, yeah, because literally she's gotten on to me a few times. She's like, honey, literally you just said, this is what we're going to do. And I change my mind every day. Jessica says the same thing to me. She goes, you get me excited about this thing. Then you change your mind. Now you say we got to save. Then you say we got to invest. I start telling myself like, I'm not going to save this. We just think out loud. That's our problem. That is. So the reason why I didn't sleep is totally different. So the reason why I didn't sleep is because my wife told me several times last night that I was snoring. So that she woke me up. She jabbed you a few times. No, she does this thing. You're snoring real loud. Now we're both not sleeping. I brought that. We were just talking about this. Katrina and I literally were talking about this last week about snoring because I don't know if you brought this up or someone brought it up. It started the conversation and I was asking her. I'm like, you know, I know there's been nights where I'm like, if I'm really exhausted, really bad allergies or I'm sick, I know for sure that I snore. Other than that, I don't really snore. So I've asked her like, you know, you don't really say much to me. Like, do I have I snored a lot? And you just don't tell me. She's like, no, absolutely not. She goes, you hardly ever. And then she goes, if you're sick or you had a really long day, she goes, so maybe, you know, one out of 10 times, you know, you have a night. And she goes, and I, I always wake you up and tell you. And I was like, I thought about it and I'm like, okay, so I can, I can recall all those moments because nothing's worse than being woken up at two o'clock in the morning and shooken by your wife telling you. Because when you're snoring, you're deep. Yeah, you're deep. And so you're like, startle. I wake up angry. She does that to me. I know. And I feel bad too, because obviously, you know, you're not sleeping. So tell me so I can change my position. But in the moment, I'm like, yeah, well, you know what? I flipped it on her first reaction. She's like, well, and then she asked me, she goes, well, have I ever snored? I said, yeah, no, you've definitely snored. Not a lot. Probably just like what you're saying to me. And she goes, really? And I'm like, yeah, she goes, how come you don't ever say anything to me? I said, well, I imagine because you don't snore very often, if you're snoring, I think that, man, she must be really tired. I don't want to disrupt that. You're so much better. She instantly feels hella guilty right after that. She's like, oh man, she goes, no, I feel so terrible. I'm like, well, yeah, I assume that you wake me up because you're irritated. I'm doing it all the time, but you're telling me. You know, but I try to be self-aware and think about you. And I know that you need to sleep because you have important things to do next day. That's exactly what I said, bro. I want you rested. That's hilarious. Well, speaking of making money and education and stuff, there's so, you know, markets change all the time very quickly. And especially now, it's such a dynamic market, especially with technology. There's a university, you're ready for this, that teaches people how to build a fans-only page business. Stop it, dude. No, there is not. Yes, there is. Well, why wouldn't there be? It's a cash machine. It's an actual business. And I'm going to read about it. It's free, by the way. It sounds like I'm promoting it. Everybody go to the clip. It says in there, each course of study consists of a series of video classes and live stream special courses that will provide in-depth information about running a successful influencer business. It's about fans-only pages. Are you in the yoga? Try these news. So literally it's a university, an online university that teaches, you know, men and women how to make money with these online fans-only pages. Have you found anything? I'm very curious on the money that's being made. Like, we've talked about this so many times now, but I haven't read an article that breaks down about how many millions. I mean, I know it's millions on millions because just that one Disney actress that we talked about, she made two million in a day in the fans-only thing. So you got to think that there's... I remember seeing this barstool interview and they're interviewing one of the girls that was on fans-only and she makes like 40,000 a month just from her own little audience. It's not even that many. Yeah, so here's the quote from one person. I logged online the first time in October 2011, an apartment with no furniture and I promised myself I wouldn't log off until I made enough money to cover my first rent payment. I made over $7,000 in my first two weeks in the industry and had no plans on looking back. You know, here's the thing about it. Look, if you're making money, you're doing it legal and people want to pay. I mean, that's all up to you. I'm totally for it. Hey, dude, this is America. That's fine. That's your own thing. But I will say this, you have a short window. Think about this because you got to be smart, right? It's like if you're a professional athlete, especially if you play like football, you know, you get signed to the NFL. Your life, your experience or how long you're going to last in the NFL is a short window. Make that money, invest it. Don't get excited. Oh, I make 40 grand a month. Or you just keep going more niche, more niche, like grandma only. That's true. You can just keep going. Let's be honest. Just as like you got to pivot. Yeah, you just got to get a new demographic. You're in the milk category now. Change your marketing a little. Now you're in the granny category. I mean, honestly, think about it. Like if you, it's, I don't know, again, in this time that we, when I hear so much of this messaging around how much we hate America and it's so bad and it's so hard and so awful. It's like, I mean, if it was that tough, you could always do an only fan page. Yeah, man. I mean, if it was my evidence. That's always a button available. I mean, it's not that hard being fans only. Yeah. Both of them together at the same time. Well, I will say this in comparison to other traditional markets where you're making money off of people, you know, looking at you naked or whatever, it's the best option so far. Because what was the options before? You're dancing on a stage as a stripper, which probably way worse. You're in front of way less money. You're not making, you're not making no $7,000 a month. The potential for harassment increases at a tenfold. Or you're a sex worker, in which case, that's even worse, right? At least you're in front of a camera and they can't really do anything to you. They can't hurt you. But it lives forever. But it, oh yeah, that's not a bad, that's it. I didn't even think of that. Lives forever. Yeah. That would be terrible. Hey, mom, my friend showed me this video. Your kids are going to watch it. That's what's going to be interesting to me is, you know, fast forward 20 years from now, all of us though. I mean, me included, like things that I've put out there that I've said, or photos or whatever, they're floating around. Like, god damn. I got a couple out there. Sure. Yeah, what about? I don't know, I don't know. I don't even know either. I mean, you know how like parents talk, like the big, the hard talk is like the sex talk with your kids or like that. That's like, that's going to be the new hard talk is going to be like explaining yourself for the shit that's out on the internet. I actually, think about that. Yeah. So I'm at that pivotal point now too, where, you know, with my oldest, he's like, The sex talk's coming, right? It's coming. It's this year. And like, so you can either opt out of sex education or, you know, you can do their curriculum or you can do it yourself. And so we decided to opt out and do it ourselves and do, you know, some of the educating ourselves. So, but like he, we've been waiting for him to ask more questions about it. And it's coming up because of all the movies and references and things he's picking up on all this stuff. So I got my work cut out for me. And it's like literally like tonight is one of my first presentations. So I'm like, I'm a little nervous. Oh, really? Yeah. Okay, wait, wait. I mean, I'm not like super nervous. So where, where do you, oh my God. Where do you research this stuff? I mean, what's, I mean, Pornhub's not your educate. Anatomy, dude. I'm, I start with anatomy. Yeah. You start with like puberty and, you know, like go through that process with both, you know, boys and girls and how they change. And here's what changes in them. And like, you know, start like talking about the reproductive system. And then I'll start my way towards the sex. So if I could give you some advice, because I think I did this really well with my son. Please do. Is to be as honest as possible. Use anatomically correct terms. So don't use like, say penis, vagina, you know. Don't use puppets. Don't, yeah. Don't use like, you know, like your wiener or whatever. Right. Because otherwise you end up making them feel weird. Don't use yourself as an example. I'm not going to do what I do on the podcast, you guys. All right, don't worry about it. One day you're going to look like this. That's what you get to look forward to. Yeah. Oh my God, there's so much hair. No, be straightforward, honest. I shave, so that's fine. And also make it feel so it's not shameful. So I had this conversation with my son, obviously when he was in fifth grade. And I covered everything. I covered masturbation. I covered pornography. I talked about sex. This is what happens during sex. And then kids at that age, they're very innocent. And so he was asking me like, well, why would you want to do that? I remember that was a big question. What would you want to do? Yeah, I was like, this is how sex happens. And I said the sperm cells meet the egg cells. This is how the sperm cells get to the egg cells. So I talked about sex and I explained it to him. And the look on his face, first he goes, well, how are you going to get it in there? I'm like, oh, actually, you become erect. And this is what that looks like. And then he goes, why would you want to? And I said, well, I said, you, I said, magical rainbows in there. It's a tough job, son. It's like a metal detector. When you really want to sway in there, you want kids bad enough, you'll do it. No, I said, listen, I said, you're going to want to and you're going to really enjoy it. And so much so that it's going to drive your thoughts. Then I talked about pornography and sex. But now I got a daughter and not that she's a girl. That doesn't necessarily make it more difficult because I don't care. I'll just be very straight with her. It's that she's way more naive than my son, like way more naive. Like I told you, we talked about, because Jessica's pregnant, talking about babies. And she's like, how do they get the baby out? And do you pray and God just puts the baby inside your belly? And I'm like, oh my gosh, you're way, you're way more naive than myself. I know, when do you, when is like the, is it an age? Is it, as a parent, as a parent, do you wait until you think your kids already kind of asking questions or searching on his own? When they ask questions, be honest, and only answer the question. There's no need to go further. That's number one. And then number two, yeah, there's a certain age because especially for girls, my daughter's turning 11, girls go through puberty earlier than boys do. So if you don't talk about this before it happens, that's a terrible way to introduce this conversation. You don't want them to hear it from their friends. Friends have a terrible idea. I've always thought it was interesting that we choose to do, like it's fifth grade, right? Isn't that what it is? Like, because I feel like that is good for girls, but I feel like that's early for most boys. Yeah. Yeah. Don't you? Yeah, but- I think at least starting the conversation is pretty healthy. Yes. And yeah, you're right, because girls do go through puberty before boys do. But I feel like because they're hanging around with girls in school, you probably want to, you can't tell one side and not the other side, otherwise they're going to find out from the girls and feel like, what are you guys talking about? Nobody taught us that. So it's important stuff. No, it's good advice, man. I definitely want to be as open and honest. And we've told him that the whole time is just like, if you have any questions, we're here and we're willing to explain whatever is on your mind. I remember too, my son's like, and he does the calculations, right? And he goes, oh, so you and mom have had sex twice? Because, you know, we have him and his sister. Twice. Yeah, two times. Yeah, both times. Yeah, I remember like, no, actually, you do it a lot more than that. There's a lot more reasons. You gotta practice. Kind of like it, yeah. There's a lot more reasons. I don't know why I so want to hear Justin have this conversation because the way you tell stories, I just went like, it'll be entertaining. I got to make sure he's listening. Now he's like, well son, it's like a ramp in a water, right? Get really wet first. That's true. Anyway, dude, I wanted to bring something up on the podcast. I don't want to go too much of a serious note, but I did want to bring this up because I'm seeing a lot more of this happen with people that I've known for a long time. You know, I have a, obviously I'm on Facebook, but I have a private Facebook page just for friends and family. I don't do anything business-wise with it. I don't do anything public. It's, you know, I have lots of pictures of my family on their stuff like that and the people that I'm friends with are people that I've known for a very long time and people that I don't mind being in my, you know, seeing my private pictures of like my kids and stuff like that. And I'm seeing more and more of these kinds of posts which are a little alarming to me and they sound something like this. If you support candidate X, then unfriend me right now. If you support Trump or Biden or whatever, then just unfriend me. We don't need to be friends ever again. Kind of a thing like a total shut off of, you know, like we don't even want to discuss any like opinion that's otherwise. Like you're just a, you're just a bad person or whatever. And this is evil. This is crazy to me. Like the conversation has changed from you have the wrong ideas. And so let's debate over them and argue over whose idea is the best to you're an evil person. It's not your idea. You're just an evil person. This is dangerous because when you're confronted with evil, if you really believe someone or something is evil, there is no negotiating. There is no debating. There is no democracy. What you want to do is you want to punch them. You want to kill them. You want to silence them. And if they do win in election and their ideas get put forth, their evil ideas, in which case by all means necessary, should we stamp that out, very, very dangerous. And you know, idea is a very, very dangerous precedent. And I think we need to combat that because the reality is, and this is the truth, okay? Half the country, whatever other half from you is, half the country is not evil. If half the country was evil, organize society as we know it would not exist. It just wouldn't work. There's no way. Most people are good. They just have, and we all want similar things. We just have different ideas of the best way to get there. That's all. It's not only that. It's, we can't have progress that way. It's impossible. You're stuck in emotion. We watched this interview that Tom Billu did. I tell you what, man, I was talking to Tom the other day. Oh, you're talking about, what's his name? Vussi, V-U-S-I, I can't pronounce his last name. Yeah, oh, Vussi Thimbecueo, Thimbecueo. What an incredible South Africa. Maybe the best interview that I've had, or I've seen Tom do. Oh, I loved it. Yeah. I've been going down the rabbit hole with him because we were talking to him a couple of weeks ago. And you know, anytime I talk to him, I go, you know what, let me see what he's up to. I know we're all very busy and we're all kind of doing our own thing. And that guy, again, like puts out more content than we do, which you guys know what it takes for all of us to put out the content we do. And he's got so much good stuff. It's hard sometimes to sift through some of this stuff. And came across this interview. And this interview, in my opinion, is, first of all, everybody should listen to this, especially in the time that we're at right now. It's so, I wish it was on major media. Everybody had exposure to this conversation. It's so important right now. It's so perfect for the context of today. The message that Vussi was communicating, I mean, here's a guy who grew up in South Africa, very difficult times. apartheid was a real thing as a kid. Watched his father get gunned down. Today, he is one of the top public speakers in the world. He's worth half a billion dollars. He's a CEO of a venture capital company. And when you hear him communicate, he's just his mindset. And you really understand why he is as successful as he is. And that particular interview was phenomenal. Oh, such a powerful interview. Yeah, and Tom crushed it, dude. It was such a great conversation. So I mean, if you guys have not gone over to impact theory already, I mean, we've taught, we've been singing Tom's praises since day one, since he's been on here. He's a good friend of ours. Love the guy as a person. And then what he's creating as a business is just, it's amazing what he's doing. Yeah, and if you really want inspiration, motivation, if you want to change your paradigm, which I think is really important because it's so easy to get stuck. And Vussi talks about this in the interview. It's easy to get stuck in this identity, veneer, this filter that you see everything through. The story that everybody's telling you. That's it. And when you get in that, whatever you believe is true. So if you think that you're not going to succeed or you think that you've got all these things against you and it's impossible to even try, that's what becomes true. It's totally true. And so his podcast in general is a great place to go to challenge your own belief system and especially challenge the way you view yourself. I think that's one of the most important things you could do. One of the reasons why I love fitness so much. One of the reasons why I love fitness so much is when you train clients for a long period of time, you start to get good at it. You start to figure out ways to help people achieve the almost impossible as evidenced by the actual data. The data shows that 80 plus percent of people who try to lose weight, who try to get in shape will fail and they will fail repeatedly. So it's a very, very difficult thing. Okay, we can't get around that. So when you work with people for a long time, you start to figure out how to get that failure rate from 80 percent down to 50 percent, then down to whatever percent. And then you start to get success rates of 90 percent plus. And you know what it revolves around. You definitely need to know what you're doing and you need to know exercise. Mindset. It's all mindset. It's so crazy. It's all around mindset and people who are stuck in that bad relationship with food mindset. They're stuck in that exercise hurts and sucks because it's difficult mindset in there. Or they're stuck on the, I just want the goal and the result. The journey sucks the whole time. Isn't that crazy how much our jobs as trainers evolved and changed over your course of your career? Oh, totally. The beginning was all about breaking down macros and program design and teaching exercise and biomechanics and me knowing what's the latest study and research that's coming up. Proving what you're talking about. Yeah, the whole thing was always centered around that. And even the questions that you get, so it's hard, it just perpetuates that. So it's the story, it's the identity that we were being told. So getting out of that framework and going like none of this stuff. And I remember having that epiphany as a trainer is like none of this stuff is really helping a majority of my clients. Sure, there's a few people that were self motivated, motivated already on the right path. I plugged in the numbers for them or I gave them a few things and they were successful. But that number was like less than 20%. It's like 10% of the people are like that. The other ones were wanting all that information or thinking that's the information that they wanted. But really they had to reframe their mindset to ever even get to that point. So I ended up spending 90 plus percent of my time speaking to that than ever breaking down macros and programs. I just love how Tom finds these guests. Again, I think this is a big problem with media in general is just like what's perpetuated out there and who's out there that people are looking up to in terms of success. And I think we need more conversations like this. We need more examples of people that I didn't even know who this guy was. And I'm so impressed and so just like taken back at what he's accomplished. Well, I think the reason has to do, and Tom will say this himself, is look at how he grew up. For all intents and purposes, statistically speaking, he should not have become as successful as he became because of where you grew up. It reminds me of Adam's story. Statistically, Adam should not be successful. You probably should be a drug addict or your suicide rate should be high because of the way you grew up. And what was the difference? What was the difference? It wasn't your circumstances. The way you grew up was the way you grew up. It was the mindset and fitness is great because we can apply it to something so black and white. It's easy to convince someone to change their mindset around fitness. I should say easier than it is to change their mindset around life in general, but it's a great entry point. And so that's why I think Tom finds those types of guests and why it's such a great show to listen to if you're into self-awareness and personal growth and all those things. Here's a tip that I learned a long time ago that has really benefited me is that we understand how evolution works. We understand how biology or evolution of biology works. Certain traits that are advantageous continue to get passed on. Ones that are not advantageous tend to die out. And that's how we evolve and change biology. But we forget that ideas also have to go through that process. And so good ideas that work tend to stick around. So if you want to change your paradigm or really understand how to make yourself successful, look at the ancient practices. Look at the religion is one of them. You can look at spiritual practices. You can look at philosophy. Martial arts is wonderful because many martial arts are very, very old. They've been around a long time. Look at those philosophies. They don't exist because they didn't work. They exist because they worked and they can apply to most people. Yeah. We were talking about how all of us didn't get very good sleep and stuff. And one of the things that I also connected, which is, and I didn't bring it up, I didn't even realize that Felix Gray was a commercial today. And one of the things I did not do is I came into bed, I'm talking to Katrina, and then also we got on this house conversation kick. And then we're both like looking on our phones at all these places. That'll kill you. And I didn't grab my Felix Grays and it's already like 10 o'clock at night. And I swear staring at that blue screen, especially now that I've been so consistent with wearing them. And I'm so good about it that the few times, now I know. Like that's where I can really tell is like, once you've been really consistent, and I feel like this is any practice, right? With nutrition or exercise or anything you do. It's like, you got to be consistent with it first. And then it's the removing it and then- You see the contrast. Yes. And see the contrast to really evaluate how beneficial. Because if you give someone a pair of blue blocker glasses and say, hey, these will change your sleep forever. They do it one time and they're like, I don't know. Maybe it did. Maybe it did. It's kind of the same. Yeah. I don't know. I didn't really feel anything different. It's like, okay, do this consistently for a while. Then remove it out and then pay attention to the contrast. That's when you can really tell. Here's your evidence. You ever wake up in the middle of the night to go pee? Okay. Most of us have, right? Do you wake up in the middle of the night and turn all the lights on real bright to go pee? Or do you subconsciously know- Courtney does that to me. Keep the light down. Does she really? Yeah, I can't stand it. She just turns all the lights on. I walk with my eyes closed, bro. Me too. Yeah. I can't have any lights on. Now, Jessica feels her way through the room. And so I got to be careful what I leave on the floor. It's happened before where I hear in the middle of the night, oh, shit, what's the matter with it? That is a swear word. But you know what I mean? Like subconsciously you know, or automatically you know, don't turn all the lights on and don't even open my eyes all the way because otherwise it tells my brain I'm awake. It's harder to fall back asleep. That's what the light does. That's why the blue light blocking glasses. That's how I know they work so well. Yeah, that's what they do. That's when I don't. You know? Yeah. Dude, I mentioned martial arts and I just remembered, I want to plug this Instagram page. It's hilarious. Oh, God, the one you said Dover. It's called Mick Dojo Life. So I've been into martial arts for most of my life, just as a fan. I loved Bruce Lee. And then I did him as a kid and all that stuff. And I remember, I'm old enough to remember, martial arts world before UFC and martial arts world after UFC. Before UFC, there was a lot of this like mysticism and you know, there's martial arts like, well, you could hit a pressure point, make the person pass out and these weird martial arts where people are knocking each other out by barely touching them and all that stuff. And then UFC came around and basically dispelled all that stuff. Yeah. I didn't realize that some of these martial arts still exist. So this page shows some of these fake martial arts. There's this one dude. He's got like five attackers coming to him and he like waves his hand. He didn't touch them, dude. Like David Carrity. Just his energy. David Carrity. He throws his chi at them and they literally pass out. Like for reals, they'll actually pass out because they got knocked out by his chi. There's this other dude that will hit like a couple pressure points and the dude falls asleep. I feel like some of those like televangelists have gone to those same classes, right? You get some people like, ah, you know, be gone demon. They fall just like, you know, the same dojo. It's all psychosomatic. There was this one investigative journalist that went to one of these martial arts schools where this guy knocks people out with just his chi. And so he went to get knocked out by this guy and the dude couldn't knock them out, obviously. And he says, oh, you must be, your tongue is in the wrong position or in this position, it's blocking my chi energy. So you're actually defending. You're defending my chi really well. What, dude? Shut your mouth. I love it, dude. Anyway, hey, have you, Adam, you were talking about the dog food you were getting from public goods for the dogs? No, I'm ordering it. So I haven't used it yet. You know, I tell you what, they're, you know, we have a couple of brands not only that we've worked with in the past that we work with currently now but there's some overlap, right, that they sell similar things and but totally different, right? Like as far as what the company is like. Public goods is if you're looking for a place where you can get things for like close to wholesale type prices but with natural ingredients, good for the environment and direct to consumers, so straight to you, that's where they are a huge win. The price point is crazy. I was like comparing some of the other things with some of the other companies that we've worked with. Like, oh my God, like they're literally like a 10th of the price and their stuff is on point. So I'm like, you know what? I haven't, I'm like really finicky about the dog food that I use for the boys. And so I don't normally like to like kind of go out but I'm like, you know what? Everything else that I've bought from public goods has been fire. So let me see and the dog food is ridiculously cheaper than the dog food I pay for right now. So I want to try it out and see how the boys. It's one of the, it's a member, it's like a membership service. Like a Costco. Like a Costco online. Yeah, and their eco-friendly approach, I think is the best that I've seen. Like you get a product that comes in a container like soap for example. It's like minimalist. Yeah, very minimalist, right? So you get the soap container, then you can get refill for that same container but now it's in packaging that is far more eco-friendly, which I think I've always said, I've always thought I should say that that's the best approach. Like I've already got this plastic. More companies need to do that. Yeah, like I got this plastic container for my soap or whatever. Why don't they sell refill packets that take up less space, less garbage? I feel like the company would save money so it would be more profitable. Yeah, I feel like sometimes we kind of harp a little bit hard on some of the environmental pushes people make. But I mean these are real problems and they're solvable if more companies do these types of things collectively and this actually brings up, I was actually looking at Lego as how humongous Lego is as a company and their entire product is plastic. And so they've been having this real challenge as to make an initiative towards moving away from actual plastic and making it more bio degradable or out of some kind of a plant derivative to make this type of a polymer that's similar, that has the same feel. So it's shiny. The problem that they're having is that the colors change a little bit and then we try to pull off the Lego like they're having a little bit of issue with that in comparison to plastic but they're getting really close and so they put all this money into the future so that way because I mean their footprint in terms of like putting out plastic is insane in comparison to a lot of other companies but I mean these are like real things that if we get more companies all together collectively thinking in a better direction it's going to make a massive difference. Are they using hemp or do you know what they're doing? Yeah I don't know what the actual plant you know a formula is that they're experimenting with but they're getting I guess they've come close to like a real solid answer. You know what doesn't hemp still have traces of THC in it or no? Is it completely? Tiny. I don't think you could take like a hemp Lego. I'm just picturing my son sucking on his Legos all the time. I don't know if hemp would be a good idea. I don't know. Hey you might be just chill. He loves his Legos. He's always in a good mood after he plays with his Legos you know. Interesting statistic that a lot of people aren't familiar with but as societies become wealthier and more prosperous on the way to becoming wealthy they produce more waste. They produce more carbon or they have a larger carbon footprint and this is because the desires and needs of the society on the way up to prosperity are houses and we need food. We need you know shelter, education and this you know energy. This is most important right now. Once they achieve a certain level of prosperity though you start to see the carbon footprint start to drop considerably and waste starts to drop considerably per capita because as the society becomes more prosperous they start to and they get all their needs met the most basic needs. They start to value taking care of the planet and so companies like this are exploding and Lego this is obviously a market demand. Why would they do this if they knew that yes it's good for the environment but it's also a market demand for it or like public goods. Why is a company like that doing so well? Have great products, good prices but also eco-friendly and we've seen a lot of companies do this. It's because we're prosperous and people now value that stuff. They can. They can value that stuff. Right right. First question is from East Dutz 10. Is there such a thing as too deep of a squat or is it only limited by one's mobility? If you go lower than your stability and control can handle then it's too low. And so what does that look like? It depends. Depends on the person. For some people that may be parallel may be too low for them because once they go parallel they lose stability. They don't have the mobility to go low. Things break down and out becomes an exercise where the injury risk is too high or they're strengthening their recruitment pattern that isn't favorable. So it really depends on your mobility but if you have phenomenal strength, mobility and stability going as low as you possibly can is totally fine. It's pretty much limitless. Yeah, there's nothing wrong. This is where I see value in like using your phone to record yourself. I know that looks really super douchey in the gym when people do this. It's like the new norm. But it is. Yeah, it's become such the norm that I do see places where there's value to this and you know assessing your squat and looking at it and saying like and being able to be objective and going, hey, that something's not right there. This doesn't look really nice or your hips are moving or you have a butt wink or your heads protruding forward or your elbows aren't underneath your wrists. There's a lot of things that could be breaking down that maybe while you're in the moment of getting the weight up and you're focused on that, you're not really seeing it that I think there's a lot of value in you looking at your squat and saying, okay, there's break down here. It's not a good squat. Because I mean, if you look at Olympic lifters who are probably the best example of like full depth squats. Oh yeah. So Olympic lifters at the bottom of their squat, it's beautiful. I mean, if you look at the mechanics of it and look at it, take a snapshot of what they look like at the deepest point and look at what their squat looks like. It is, I mean, the way their torso, the way their posture is, where their head and neck is, the way their feet are, where their knees are at, where their hips are positioned, the bar path, all those things. That is like the most beautiful squat. And now mine does not look like that, but I'm always working towards that. And I'm always picking myself apart when it's, when something is off and there's work to be done there. And so this is where I think that everybody at some point should do this. Like at some point, whether you prop it up yourself or you have a spouse or a friend or somebody record your squat and then really pick it apart. And if you don't, okay, if you don't have good form all the way down when you hit ass of grass, then there's work to be done. Now the counter I'll hear people say is, oh, I know people who Olympic lift and they've got injuries. You've got knee pain and they blew out this and they blew out that. What you need to understand, by the way, is that especially competitive lifters, people compete in lifting, they're pushing their bodies to stretch in their capacity. Absolutely, yeah. You know, that sounds like to me is like somebody who points out a NASCAR driver who wrecks everyone. Correct. It's like, so you don't feel safe driving with him? Yeah. And a normal road? Yeah, and a normal car and a normal road? Like, of course not. The guy's a professional and he's pushing the limits, you know? Yeah. Yeah, I think too. Like, I mean, we have like a test that you can do where we have a stick that goes down your back and you could get all these points of contact established. Really to hyper focus is crucial for me, like through something like a squat. So that way you know where the breakdown starts to occur and you can kind of set, you know, thresholds and limitations for yourself to work on. And so I want to stay in that spot where I feel like, you know, I was releasing those pressure points and now I want to work on that specifically. If you're trying to figure this out or this is a question you're asking yourself, like, and you have not taken the mapsprimewebinar.com, if you have not gone through that where Justin takes you through this full assessment, what he's talking about right now, it's absolutely free, okay? It's free. You go on that website, click it, watch it. It'll take about 45, 50 minutes of your time. You'll figure out a lot of issues. A lot of ways to fix your mobility issues and get a better score. And what that is, that's part of our mapsprime. So I know like one of the best and worst things that we ever did, right? So here's the dumb thing that Mind Pump did when we first started. This is our massive egos. We really believe that we're going to change the world so much that we decided to create our own lexicon, right? So we're going to fucking change terms, right? When really mapsprime, what mapsprime is and what it represents, by the way, and that this webinar gives you a taste of that and gives you a big portion of that, is it's the assessment portion of being a personal trainer. Every good personal trainer does a full assessment on somebody's movement before they take the my exercise. If not, run. Okay, if your trainer does not assess the way you squat, hinge, move, rotate, before they take you on a bunch of exercises and they don't do that to you, get the fuck out of there because that's not a good trainer. That's like a mechanic not looking at your car before they start telling you what to fix. So that really, that program is what like the beginning of everything looked like for us. It's just a combination of all three of us. It's all three of our minds of the things that we thought were the most valuable things that we wanted to assess on a client's movement before we put them into any program. And so that's what it really is. So if you don't own it at the bare minimum, get your ass over to the mapsprime webinar and watch it for free. Next question is from Janky Garage Jim. Can you provide some tips for dips? Oh, dips, you know, it's funny. When you list the top, when you ask the average lifter to list the top best, upper body muscle building exercises, the ones that are the most functional, that build the most muscle, give you the most bang for your buck. For some reason, body weight dips oftentimes doesn't appear in that top lift or list. And I think it's just because they kind of fell out of favor because the reality is body weight dips done properly is easily one of the best exercises you could do for your shoulders, triceps, and even your chest. It's like a pull-up for your back, except this is more for... They're incredibly difficult for a lot of people. They're very difficult. And so you... I mean, just being good, you just pointed to the pull-up, like just being good at pull-ups and dips would build an incredible... By itself. Absolutely. Those two things, if you got really good at pulling your body weight up and dipping really well, enough to where you got so good that you can do 15 reps of both of those, no problem. So you have to add weight. You have an amazing body. You have her body. You have a great upper body. Absolutely. Guaranteed. So here's some tips for dips. Now, if you have the strength to do a body weight dip, start at the top, grip the handles really tight, and maintain good tension. Lean slightly forward. Do not drop down below the point you lose control and tension. This is the big mistake I see with people dips. If they challenge the depth, pass the point that they have stability or proper stability. So they go all the way down and they tend to relax at the bottom and then press their way up. That's a recipe for shoulder injury. It's a recipe for failure. So always have full control throughout the whole thing. Now, if you can't do a body weight dip, which a lot of people can't because it's a full body weight exercise, easy way to get better at them is to use a resistance band, put it around the bars, both bars, step on it or put your knee on it. And now you have assistance. And you can do body weight dips with assistance. This is how I train my son when I have him do them. I put the band around the two handles. He puts his foot in there. And then the band helps him so he can get better at the motion of dips. And then, of course, as you get stronger, I'll take the band off. So I have to give Justin some cool credit here because we don't talk a lot about this on the air, but when we all got together and started working together, there are a handful of things I think each of us probably really learned from the other guys, even with all the experience that we had and maybe we were familiar with certain things, but the other guy was way more into it. And so it really kind of opened your eyes for things. And Justin was like, Justin's like hardcore about tension. Like he was like the stick mobility thing. And those that have been listening for a long time knew the whole invention thing that he did. And so he was all about like all these tension moves. And something that I used to notice when I would do dips, cold. Like if I came in cold, I went over to the dip, sometimes my shoulder would bother my shoulder a little bit, bother my elbow a little bit. And it would have this kind of uncomfortable feeling when I did it. And something I thought, you know what? This is an area where I bet if I did like a tension exercise before I actually do the perform the movement, I could probably gain some more value. And so what it looked like is this. A lot of places you go to a dip, the dip bar and the dip bars elevated. You got to step up to it and then you get on it and then you come down and then you drop down into this like new range of motion area. And that's where people either hurt themselves or their shoulder feels clicky and weird. So instead of that, like I, I'll either use a bench to slide up or I'll find one or in our case, we can manually lower eyes. I want to be able to stand in it. Like I can always bend my knee and do a dip. So I want to be able to stand in it. And then I actually start in the most deep position I want to go. So I actually bend my knees, let the dip. And I want to position my elbows right where I want them to be. I want my chest and my shoulders right where I want to be. And then I create tension. And I create tension in that position for about five seconds. And then I push out of it from that, that position. When I, when I started doing that, I completely eliminated all that weird clicking in my shoulder or a little bit of pain that I would feel sometimes of being cold and dropping into the dip. So going into it in the deepest range of motion where I'm supporting myself with my legs. So it's not like I'm putting my body weight there and then actually creating tension in that position for a good five to 10 seconds and then coming out of it to start. Man, it made a big difference on my dip. That's a great tip. I also think too, like the hand position itself, like I know with some clients of mine, they would feel like an immediate sort of impingement in the shoulder based off of like how narrow or how wide their hand grip was. Just to kind of manipulating that on your own, just initially to feel where you're most comfortable. And a lot of times it emulates and matches like where you would grab the bar for an overhead press. And so for me, I would experiment with that. Definitely adding the tension is a panty dropper. I'm going to go ahead and throw that out there again. It's a big move to, you know, to put you into the right direction and then challenge it too with instability. Yeah. And one other tip, I like this one too, is to you can practice negatives on dips pretty well. So what you would do is you bring a bench up to the bar. You'd stand in the dip apparatus. So you're kind of already at the top, bend your knees, hold that tension and then slowly lower yourself until you touch the floor with your feet and then get out, rest for about five seconds, and then try that again. If you're not strong enough to do a dip, you probably are strong enough to lower yourself with control. And so that's one way to slowly build up your strength. Next question is from Dina Larson. On a recent episode, you guys talked about how a pound of muscle burns approximately 50 extra calories. But I recently read that this is a myth and a pound of muscle only burns an extra 7 to 15 calories. Can you clarify which is true? I'm so glad you put this question in here, Sal. And this is, you know, it's been a while since I got fired up about the fitness space and how much it annoys the fuck out of me. This feels like a gotcha moment. Yeah, this is the thing that I can't stand about us. This is a hole. This is a fitness space. It's that we get into this pissing contest of who is more right, and we're at which, okay, there's also the other side of that. I do appreciate, you know, the debate and then studies and that are disproving other studies and us growing and learning. And so I can appreciate some of it, but where I'm very careful about how I present information is that the desired outcome is to actually help people, right? The desired outcome is to get people to move in the right direction. And so what I don't want to do is I don't want to overwhelm people all the time with what the latest scientific study proved or proved wrong or proved right if it's not going to really help my client. This is an example of this. This is an example of you can read like a ton of different research around this that like will disprove that. And I'm telling you firsthand experience from training tons and tons of people that when you put on, okay, three to five pounds of muscle, so on, they are able to eat a ton more calories. And what before, and by a ton more, I mean like hundreds of more calories, not 10 or 15 more calories. They can eat a lot more. Now what I don't know for sure is that that is just because of the lean body mass that they built three pounds of muscle. I'm not sure what is good. And I think it's very arrogant for anyone to claim that they know either. The metabolism is one of the most complex things. Metabolism, gut, brain, universe. Those are like the fucking part of the hardest things that we have tried to figure out. And we're still learning. Yeah, that's five right there, right? Yeah, thanks, Justin. That's all I didn't know. Scoring points with our females. I know, you are today. You're on board. So those, no, these are the things that we're still learning a ton about. And then what ends up happening is people go, oh, it's only seven calories. So why would I care about putting on five pounds of muscle to my body? It's only going to mean I can eat 35. It means when I can have a bite more. It doesn't work. So there's two things here we need to pay attention to. Number one, okay, it speeds up your metabolism. Okay, so whether it's 15 calories, 50 calories. Adding muscle means you burn more calories. That's a fact. Also, here's number two, okay. There's a lot going on in the process of sending the signal to build muscle. There's a lot going on. Part of that is telling your body you need more calories, black and white, because you have more muscle tissue. But another part of that is telling your body you don't have to be as efficient with calories. There's a lot of energy. Call it what you will, for lack of a better term, energy waste that happens when your body doesn't feel like it needs to conserve every single calorie. You could take someone and add no muscle to their body and get their body to burn more calories through changing their sleep, through lifting weights, through making them healthier. You'll see that their body just burns more. You could change someone's hormones and have their body burn more calories or less calories without a necessary change in body mass. I've observed this time and time again. I could take someone, not have them lose muscle yet. They will eventually, but not have them lose muscle and have their bodies start to slow down their caloric burn. Your body becomes more or less efficient with its calorie burn or calorie storage based upon the signals that it receives. So it's actually more of a multi-pronged approach. Lifting weights tells your body to build more muscle. Is that alone going to speed up your metabolism? Probably not. You also need to feed yourself a little bit more. Now this is telling your body, hey, it's okay to become less efficient with calories because we've got calories coming in. The third thing is let's not do things that make our body feel like it needs to store calories because it's under stress. In other words, don't avoid sleep. Make sure you get good sleep because when you avoid sleep, you're stressed. Now your body thinks it needs to hold on to calories so get good sleep, have good relationships. Your hormone profile needs to be pretty good or healthy that typically is a reflection of your lifestyle. When that's all happening, your body becomes looser with how it uses calories. And actually, studies have shown, it'll burn more calories just to maintain your body heat and that right there will burn sometimes hundreds of calories more every single day. And I'll back Adam up. I've seen this happen so often and so consistently that it's a rule. I could speed someone's metabolism up every single time by applying those things every single time. It's not only that, they're also teasing out. I mean, this is when we get into arguing over semantics where they didn't annoys the shit out of me. It's like, okay, if someone added five pounds of muscle, so the body is always going to adapt, right? It's always going to respond to whatever signal you're sending to it to get better and improve or go the other way in atrophy. If you've done the right work eating correctly and increasing your training volume to actually add three to five pounds of muscle, there's also that extra volume that you're having to train in order to keep that muscle. Because if you stop training that volume, that muscle would atrophy. So then there's also going to be more calories that are burnt in your workout. But they're teasing that out because that's movement, right? They're teasing out that you have to move more in order to keep those or lift more in order to keep that muscle. They're looking at just what is muscle using. Muscle is only using, based off this new research, seven to 15 calories more a day, and we've been telling people it's 50. Well, what about the work that that person has to continually do now in order to maintain that new muscle mass that they have built on their body? You've got to bring that into consideration. Yeah, and this is just a very simplistic black and white view of a very complex thing, like metabolism. Common sense, okay? We all know somebody who's 150 pounds, not a lot of muscle, not a lot of body fat either, and they can eat three times as much as your other friend who's 230 pounds and seems to gain body fat all the time very easily. What's going on? The fatter person probably actually has more lean body mass than the person who's skinny. So there's a lot more going on here, but here's the fact. This is actually what matters, okay? This, these studies that show, oh, it's this many calories, that many calories, okay? That doesn't matter. Here's what matters. Building muscle and doing the things that encourage muscle building speed up the metabolism. That's the bottom line. If you want a faster metabolism, which will make staying lean easier in a modern world where food is accessible, where we're sedentary all the time, so we don't, and we're busy, so we don't have the time to go and do tons of cardio all the time. If we want to have a fast metabolism in that context, then try to build muscle. That's the bottom line. The reason why I hate this stuff is because what this also, the person who's good with math would go, wait a second, why should I put all this effort into trying to build two pounds of muscle when I know that actually 25 jumping jacks burns the same amount of calories? Yeah, that's what I'm saying. Instead of me, so I'm not gonna go to lift weights anymore because my trainer told me that it speeds my metabolism. He's wrong. 30 calories, I could just stand while I play video games. I could literally just do 30 crunches and 25 jumping jacks, burn more calories per day and not have to stress about, no, see, that's what I don't like about stuff like this is when we get into these pissing contests of who's more right, the truth is this, like if you build muscle, if you go through a muscle building program where you add three to five, I promise you, go do it and tell me if you think you're eating more calories now than what you were before. Next question is from Miller's time. Some people claim calories in versus calories out is what determines fat gain. While others say if you eat healthy whole foods, no matter how much you eat, you will not gain fat. What is your take on this? Well, that last part is not true. Yeah, there's a lot to unpack here. Okay, number one, you can't get around this. This is a law of physics, okay? If you are burning so much energy, if you're burning 2,000 calories, by the way, calories are just a unit that we use to measure energy, okay? So if you're burning 2,000 calories and you're eating 3,000 calories, the extra 1,000 calories doesn't just evaporate into thin air. It gets converted and stored as body fat or maybe converted into muscle or whatever. But energy does not get created and it does not get destroyed. It just gets transferred. This is a law of physics and thermodynamics. So that's number one, okay? But here's number two, losing weight and gaining weight or just losing fat doesn't guarantee that you're gonna get healthier either. There's a lot of people that lose weight. There's actually in fact, people who are underweight oftentimes have worse health than people who are slightly overweight. So there's also the health component, okay? So you have to consider calories if you wanna burn body fat. That's a must. You are not gonna get around that. I don't care how healthy your diet is. If you eat too many calories, you'll gain body fat. That's just the bottom line. But we also have to understand this. Calories are important so is what makes up those calories in terms of your total health, okay? Now you can get away with more when your calories are low, but it still makes a big difference. So you gotta look at your calories. You gotta look at your macronutrients, especially the essential ones like proteins and fats. You gotta hit the essential numbers on those, otherwise your body can't function. And then what makes up your diet determines how you feel. It determines your appetite. It'll determine other issues or factors that determine your overall health. In fact, studies will show that people who eat a whole food Mediterranean-style diet that are slightly overweight will have better health than people who eat a lower calorie diet that's made up of foods that tend to be heavily processed. So health is another factor. So it's not just about weight loss or weight gain, it's also health. So both important, but the last part of that question is false. You'll gain weight if you eat too many calories regardless of how healthy or unhealthy the food is. You can't avoid that part of it. No. And I think, yeah, the message of health is a big one because, and that's why you see that a lot in these influencers that really are definitely steering people towards whole foods, I think they may be doing it in a way that's not really that wrapped in truth. So a lot of times you can eat all this healthy food, you're not going to gain any fat. That's not true either. It really is like you don't want to be fighting yourself internally while you're trying to make progress. So whatever you're eating needs to benefit you from within and keep everything healthy and working optimally. But also calories are the consideration. From I'm above calories in a surplus, I am going to gain weight. Well, the part of the statement that makes it false is that no matter how much you eat, if you're right, I mean, if you ate ribeye steaks and bananas every day till you hit 6,000 calories. Weird combination. I don't know. I just thought about their high calorie. I thought high calorie and easy to eat, right? I do. Yeah, I feel like it's a steak and banana diet. That's a best seller for a little bit. Yeah, I just think it high calorie. I mean, if I was on a mission to eat whole foods and get to a ton of calories, that's what came to mind, fruit and steak, right? That's just how I was thinking. So my point though is that you absolutely can get fat just eating whole foods if you really try it. Now, where this comes from, I think, and where hopefully whoever said this or was alluding to this, is that it's a really hard thing to do. And that I'll get behind, right? So I've done this with many clients and said, listen, okay, I'm not going to tell you how many calories you can or can't eat. All I want you to do is eat whole, and if you're hungry, eat, but you have to eat from these food groups, these choices, okay? The majority of people can't overeat this. Right, exactly. And the only ones that have ever came back and failed this test and they look back at me, I put on five pounds out and what the fuck? And then I go, okay, let's talk about, did you stick to it? 90% of the time, all at, wait a second, 90% of the time, what about the other 10%? Well, there was a few times where I had this or I had that. I said, okay, so you got full off the whole foods and then you hijacked your palate and your body's natural signals would tell you that you're full and then you went and had some processed shit. You should become hungry again. Right, exactly. So there's where you messed up. If you really, truly stick to just whole foods, it really is hard for most people to over consume consistently. Maybe one day they ate a little bit more. Maybe they had a great training session the day before and so that ramped up their metabolism and their body wanted more food and so they ate a little bit extra. But I'll tell you what, they probably needed it on that day. Consistently, if you eat only whole foods, it is really hard for most people to do that. And I want to add a little bit to that because I've actually had talk to people about this where they'll say, well, it is whole foods and I'm like, it's a pie. And they're like, but I baked it myself. Like, okay, well, that doesn't count either. So when we say whole foods, we're talking about foods that are not processed but we're also referring to foods with like a few ingredients, right? Because I could take nutrients in it. Yeah, because I could take whole food ingredients. I remember one time I trained a good friend of mine, Spiro. I love you, Spiro. I was training him and he was just a smart ass. And I remember he came in one morning and we were working on his diet and I'm like, what'd you have for breakfast? He goes, oh, you know, Sal, Greek guy, love him. He goes, Sal, I had a, it was good breakfast. He goes, it was good. Egg. I had a little bit of eggs. Yeah, I know what he did. I had a little bit of milk. I got a client doing this. And I'm listening to him like, okay. You had fucking cake, bro. I'm like, eggs and milk. He goes, you know, I had a little bit of flour and I'm like, flour. Who the hell eats a little flour? I'm like, wait a minute. You made cake? You had cake for breakfast? That's just a cabinet. I've had a client do the same thing before. And he goes, what's the difference? Every ingredient is a whole, like, no, that's a little, that's a little different. But no, it's true. If, and this is where we get some of the confusion because somebody will say, but that's not true. I ate as much as I wanted and they were all healthy foods and I lost weight. Well, you don't, you tend to not overeat. Studies show that people eat heavily processed foods over consumed by 500 to 600 calories. That's not a little bit. That's a lot. That's a big difference. Here's the other thing that you want to also consider. Remember, it's a, it's a energy balance thing. So it's too many calories versus how many calories you burn. So I've also had people tell me, well, that's not true. I increased my calories, but I didn't gain any body fat. And I look at their workout program. Oh, you built muscle. Oh, your metabolism sped up. So here's the bottom line. If you gain weight, it's because you ate more calories than you burned. If you lost weight, it means you ate less calories than you burned. But there's two sides of that equation. I could either burn more or I could eat more or I could burn less and I could eat less. It's the balance between the two that'll determine the weight. But what makes up your diet has a huge impact on your overall health. And yes, you can be overweight and be healthier than somebody who's underweight, even though they have less body fat than you, because their diet is made up of foods that are not as healthy. Look, Mind Pump is... You can come check us out on YouTube as well. That's the Mind Pump podcast. You can also find all of us on Instagram. You can find Doug, the producer at Mind Pump Doug. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam. I would say the number one thing that I look for is what is their mindset? Like, are they going to put in the work? Do they realize like this is a testing process? Like, we have 15 years of experience, but do we get it right every time? No. But we will out test everybody and we will...