 Boy do we have a good show for you today in today's episode We just give you six simple steps that can help you crush your fitness goals And here's the giveaway for today's episode maps power lift We're gonna give away a free program to one of you viewers Here's how you can win leave a comment in the first 24 hours that we drop this episode Subscribe to this channel and turn on your notifications. If we like your comment We'll notify you and you'll get free access to the entire maps power lift program by the way It's free access for life also this month We have put together three workout bundles for three different types of people beginners intermediate and advanced So three bundles each one perfect for one of those people and the bundles include nine months each one nine months of exercise Programming and the discount price is tremendous each one of them huge sale Huge discount for nine months of exercise programming. Okay, if you're interested head over to maps January calm one more time. It's maps January calm one more thing. We're also making maps anabolic That's one workout program 50% off. So if you just want to try one program try maps anabolic It's half off right now Just go to maps red calm and then the code for that one is January 50 for that discount All right here comes a show. All right guys. So here's a deal, right? We're beginning of the year everybody's getting started with their fitness or a lot of people have been working out But now they're getting real serious. I want to do an episode where we give people like very plain simple Tips that are effective like just do these things. Yeah, and you'll get a lot of the way there bear bones approach Yes, I love this idea of mine. I seriously It's really good as you really nail it Adam, it's really actually I think this is actually a really good idea for an episode because What it probably and I here like to hear your guys opinion But I think one of the biggest mistakes that I would see with clients in the new year is coming in and overthinking this process overthinking it overdoing it And inevitably burning themselves out even the ones that saw temporary or good results immediately End up not sticking to it and anybody who's getting started right now, right? New Year's resolution I would imagine that their goal is not just to lose the 20 pounds or just to get in shape right now And then to put it all back on or fall out of shape I think the idea is that you make changes for the rest of your life And so giving people very practical realistic and easy Simple steps to follow and that could make the greatest impact. I think it's a great episode. It all starts with the solid foundation So what does that foundation look like that you can build upon? I think that's the part that gets like looked over the most and like how can we get as quickly to our goal as possible So I remember as I mean as a trainer you really start to learn How like what single steps produce the biggest impacts? And when they're as measured by The impact it makes in the short term but also in the long term and how easy is it for people to adhere to? Those are the three most important factors and you really start to piece this together when you train people Day in day out year after year after a couple decades you start to say okay You know this advice although it would work It doesn't work because people have a tough time sticking to it or it's too complicated or it's asking too much of them So let me put it this way and you know, this is the advice that I've seen being most successful So and I know we have those things right we have the things that we know Just move the needle the most like for example if you're trying to make a car go faster In the quarter mile and you have a regular car that you bought like There's a lot of things you could do but you know a turbo probably does more than an exhaust and headers and All these other parts and whatever it's just one thing that makes the biggest impact, right? So and I know there's there's steps that just have the biggest impact They're the easiest to stick to things that we've seen through experience to be the most effective You know what I also like about this is we narrowed it down to six things But when I look at the list I admittedly got at least five of these six things wrong as it as an early trainer Like when we look if you look at that list right now And think about the advice that you gave around that top that specific topic or thing that we're going to address Um, I think I gave bad advice even as a trainer So not just like a young kid trying to work out and figure this thing out for himself But even as a certified experience trainer, uh, I was I was wrong on a lot of these things And so I think that's why this episode Uh will have tremendous value for a lot of people. I think all of us went through that You know reminds me of there's that uh, what's that quote from bruce lee says don't fear the man who Practices a thousand kicks once a thousand different kicks once but practice the man who practices one specific type of Kick a thousand times, right? It's like those basics and you learn this in lots of different practices Like the you when you initially learn how to play a sport or do something You want to learn all the fancy moves and all the crazy techniques But then when you do it long enough you go way back and you say, oh, it's these fundamental basics That you have to master, you know, it's these fundamental basics that you master that makes you really good It's not all these complexities And so the steps that we're about to talk to require the least amount of tracking the least amount of record keeping Least amount of work at least amount of work because that's such a huge stumbling block for people such a huge You know It's a wall that gets in people's way because when I tell people To track and keep records and do all these different things Although it would be great if they did the reality is it's just It's just adding more simple, but they have massive effect on behavioral changes And I think that's what we learned in our careers was like, what are those Few things that have that kind of impact where you can see that change within your clients That they really grab on to versus, you know, trying to inundate them with so many different techniques and so many things to incorporate Yes Now the first one man when this finally clicked for me as a trainer It was like magic. I was so excited because it was so simple and so silly And yet so effective that when I would have clients do this We would see results on the scale in the mirror They would feel better and their response was really what what sold me on this their response They'd come back to me and say What's happening to my body as if it was like this mysterious magic that was happening And that it was to tell my clients with when it comes to diet Don't worry about almost anything else. All I want you to do right now is only eat whole natural foods Stay away from heavily processed foods foods that come in boxes and wrappers foods with long shelf lives Main only eat or mainly eat whole natural foods and then let's see what happens and here's what would always happen Naturally and we have there's studies that support all of this and we'll get into it, right? They would naturally reduce their calories. They would naturally increase their nutrient intake They would naturally increase their protein intake From doing this and we would see people lose weight and feel better and they wouldn't feel like they were restricting Yeah, we're not you're not being restrictive with this mindset at all with your clients It's more seeking out and finding these whole foods to incorporate which then actually changes your palette It starts to sort of do its work on you without being so obvious Well, yeah, subconsciously I think that they naturally start to make better choices for themselves And they don't feel like they're being restricted or told they can't do anything And they just kind of start to follow better steps to make them healthier But I also want to address the things that we did wrong in these categories too Right, so like one of the things that I would do that I thought was right at the time Was right out of diet for someone come in they hire me. I want to lose 20 30 pounds It was all about the calories. That's right. It was you know, let's let's weigh you out Let's get all let's get very mathematical about this and figure out what you need to do Precisely to get to that but it was the math was just the answer is none of the math That's right. It was it was it was just the answers to the test And what they it ends up happening even if there's somebody who can stick to it So I would get this false signal that this is the way to do this because some clients would right One at every four or five would stay locked in would follow the steps Follow the meal plan get great results and hey, I'm a good trainer But the truth is like they still Don't know how to do that on their own and inevitably even those people end up putting that weight back on You're still talking about 25 or less. That's right of your clients actually do anything. No, here's what's interesting about whole natural foods Processed foods most of the money and the innovation and the research That goes into process foods goes into making them Hyper palatable and so they they make you overeat these foods naturally make you overeat and Studies are very clear on this now that people will eat about five to six hundred more calories a day Just from eating eating heavily processed foods in other words If they stopped eating heavily processed foods and just ate until they were satisfied but made it only whole natural foods They would get this natural okay without trying that's the important thing here without really trying to reduce their caloric intake They would naturally 500 to 600 less calories now. We've heard Throughout the decades that uh fat was the culprit. This is why we have an obesity epidemic Then it was carbohydrates or sugars the truth is it's heavily processed foods If you look at the rise in obesity In modern societies you look at america for example and as it goes up you can put a graph Of the percentage of our diets that was heavily processed foods And you'll notice that they match almost perfectly as our diets became more and more predominantly dominated by heavily processed foods Obesity grew and grew and grew and again think of it this way eating a family bag You know size chips of a bag of chips Is not that hard to do but eating that many potatoes plain potatoes, which is typically about five or six potatoes Would be very difficult to do that's the power of heavily processed foods And so if you just avoid those foods you don't even have to consciously try to restrict You naturally eat less well and you can't really blame a lot of these companies that have produced these Products because the consumers are the one driving the jobs make demands Of course, they're the ones that want everything to taste better to be crunchier to You know have these like bright colors and flavors and um, and so it really is is our responsibility to bring back um the association with what You know these healthy whole natural foods provide your body and focus on that aspect and not Specifically just on the flavor and by the way keyboard warriors can you know Save their energy and fingers here that you don't need to get on here because I know someone's going to jump all over you for Saying that it's processed foods that cause the obesity to epidemic and like it's not the only reason why It's in our experience of all the people that we've helped out that it's one of the biggest reasons why people struggle with that It's not the only one. There's other factors with transportation and higher calorie meals that people are eating and more people are sedentary and There's a lot of other things that play a role in that But I agree with a major contributor. We've all seen uh as a common factor in our clients It's the main one and they've done studies to show that it's not yes We're less active that definitely uh contributes to worse health outcomes But it's not the calorie burn side of the formula It's the calories inside of the formula where things have changed I mean the average person just eats a lot more now. Did our appetites increase? No We're now eating foods that that make us not full as fast or satisfied as fast Like I said, I could eat a whole bag of potato chips and not a problem I could not eat that many plain potatoes and this is true for I mean try to eat a thousand calories with the Apples versus a thousand calories versus apple flavored candy, right? It's a big there's a big difference and so when when it comes to diet if you just Cut out heavily processed foods and don't even worry about Calorie tracking and restricting or whatever I used to tell my clients this eat until you're satisfied Just see to hold and they used to look at me like I was crazy. What do you mean? Yeah, I don't care. Eat as much steak and chicken and potato and you know, you know rice and fruits and vegetables you want Um and just eat until you're satisfied and then we'll see what happens And all of them all of them if they did that would come back to me and be shocked That they were actually getting leaner and they were shocked because they didn't feel like they were restricting because they're Natural systems of satiety were allowed to work with foods that we evolved eating I would say the next step is the only thing that I would add to that conversation, right? Is that if I 100 of the people that I gave that advice to Saw tremendous success the the few people that didn't see as good of results It always came back to this step right here, which was They were yes eating all whole foods, but they weren't paying attention to how much protein they were intaking And so we were doing the strength training and we were under grossly under consuming protein Even though our calories were fine. We weren't putting on any bad weight We also weren't building any muscle which wasn't helping or supporting their metabolism any or helping their body composition So simply by giving them the advice of listen Just hit your body weight like your your grams of protein in your body weight So what if you weigh 150 pounds try to hit 100 hit 150 grams of protein And by the way, that's not the the science is 0.6 to 0.8 But like you tell a client 0.6 to 0.8 and they're not going to bust a calculator out every time So them eating one gram to one pound of body weight is a great place for a good target Yeah, it's an easy target for them to focus on and figure out if they're under or over And I think that right there and it itself between that and the uh, no processed foods I mean if you got 100 compliance on that those people saw tremendous results It would be I would say those two things are 85 to 90 percent Of the way there when it comes to nutrition. Now, I do want to be clear You're not going to get five percent body fat like that. You're not going to look shredded On stage or look like your favorite instagram fitness influencer. That requires You know really crazy, you know weighing of food and counting of calories and that stuff I'm talking about taking your body from overweight to Relatively lean, you know 13% body fat for a man 12% body fat for a man for a woman in the low 20s Maybe even below 20% someone will get just by doing these things now white protein, right? Why are we saying eat that much protein? Well, here's why there's a couple of there's a few different reasons why one Is it it's very strongly positively connected to muscle growth? Okay, so if you eat more protein You build more muscle you're stronger and that increases your metabolic rate So now you get a faster metabolism faster than you would had you not eaten as much protein So that works in your favor the second reason is protein is very satiety inducing Of all the of the three main of the three macronutrients right proteins fats and carbs Proteins make you fold the fastest So if you've ever talked to anybody who's done the crazy carnivore diet Ask them about that and they'll tell you oh my god. I could not eat any more It's insanely difficult To to get the amount of calories that you're probably eating before going on a crazy diet like that Just because of that fact alone. It's just it just it just makes you so Full like almost, you know within within a few Meals, I would argue that it's almost it's impossible unless you're at least getting some You know fatty proteins like steak and like even like that You know I know even like that Impossible if you're eating chicken breast fish and turkey Good luck Good luck getting enough calories unless you're deep frying it or something else But if you're eating it just whole whole natural chicken turkey fish meat like that You got to find ways to add the fat in there. So you get some calories Well, that's why I like focusing on it first is like the main part of the meal as as you go through that and then Especially if you're trying to kind of cut back a bit on calories and it's kind of a natural limiter That you put in place. Yes now and protein another thing about protein is it's got a Thermogenic effect in comparison to the other macronutrients meaning protein Actually gets your body to burn more calories Per gram than fats or carbohydrates. So, you know at risk of being a little too, you know silly with this It's somewhat of a fat burning macronutrient in comparison. In fact, there's studies Where they'll overfeed people by about 400 calories proteins fats or carbs And when people are overfed calories and proteins, it's actually quite resistant to to fat storage It's actually harder to store body fat when you're eating more calories and proteins than fats or carbohydrates And that just highlights the effect that proteins have on the body So if you're eating just whole natural foods and You're aiming for your body weight in protein The high odds are you're going to eat in a calorie deficit Which is going to make you lean and you're going to be eating enough protein to also simultaneously help you build strength And build muscle now this next one was is contested. In fact, I was somebody that would contest this in the past Until I really started to understand the behavioral effects of this next step So this next one is a little bit of a bro Sciencey a piece of advice bodybuilders have set up for a long time But there's a reason why they've set it for a long time and we'll get into that And that the advice is to drink a gallon of water a day now A gallon is a lot So we could even say a half a gallon to a gallon of water So if you're small or half a gallon if you're a bigger person a gallon of water a day Now the the the way that it was sold before was well the protein flushes things out of the body and Your body holds on to less water and it's hydrating and it's anti-inflammatory and all that stuff Which is true when you compare being hydrated to not being so hydrated But here's the real value. I think if you're drinking a gallon of water a day You're probably not drinking other stuff that's got calories. Yeah And a very big percentage of people's calories or a Percentage that makes a difference comes from liquid calories wine be You know staves off soda a lot of the cravings You'll experience I've noticed that too. And if I'm a little bit hydrated I my body gets the signal like I need to feed myself with with something that's like sweet or You know, I get I get more tendencies towards like wanting to eat like these Process type foods along those lines. That was some generic advice I heard a long time ago that I've actually applied and think it's extremely valuable is Like before going into dinner or if you started to have cravings is to go pound like a glass or two of water Many times that'll completely like is that weird? Yeah, it'll eliminate it or then when you go into eating the meal, you don't eat nearly as much So I agree with you. You could add in this too as stupid as it may sound But you're peeing all day long. So you got to get up and go to the restroom Get up and go to the restroom for a guy like me who's got a small bladder So I end up being like 15 times in the day So all those extra steps and movement and I'm thinking about something like I'm not thinking about Cravings or other stuff. I'm thinking about getting my water down like I love that and I didn't experience that until I got into competing and had had to hit those targets because I was manipulating water in my body and tracking and paying attention And I was like, wow, this is helped me stay eating good versus me sitting there and like the other thing Justin I heard Justin say this to a client years ago when we worked together That was complaining of low energy And I was guilty of this of starting my day off and not really having any water right at first And so all from all night long. So I was a little dehydrated And then I feel a little slow in the morning And starting a day off with like it, you know glass or two of water I would feel like kind of kick up my energy and I thought that was really interesting because I was like What mechanism is happening here where my body feels energetic from this? It didn't make sense to me Your body's going to want to conserve energy to prevent you from losing more water Yeah, so if you're water or your ball if you're in that slightly dehydrated state It's natural that your body's, you know, energy levels are going to dip a little bit Well, you you're able to um, I know like I a lot of my clients experience brain fog And this was another factor to that when they're dehydrated where that was a contributor That they didn't realize and also joint pain was another one that I've noticed like, you know It had an effect in terms of like I noticed that for myself Yeah, I get more joint pain if I don't drink it. I start to notice I'm stiff and then I'm like, oh, yeah I have him drinking, you know my normal amount of water. Yeah, the biggest thing though is like I would it was funny too I would have clients that would drink soda and I'd say They'd say to me, do you want me to cut the soda out and I'd say no Just make sure you drink a gallon of water Yeah, and then what they would do is they would bring a gallon of water to work And I would advise them to do this is how do I know if I have a gallon? I said, let's get you a gallon container Bring it to work so you can see where you're at and then they'd come and you know They'd talk to me after a couple weeks of this and they'd say I'm not drinking the pepsi anymore I'm like, well, how come like I don't have any room for the pepsi because I got to finish on the water And I would laugh because that was the goal the whole time So it does it does reduce think about that if you're listening right now and you do drink some of your calories You're probably not going to drink as many of your calories as you normally do Because you're worried about drinking more water So it's almost like a sneaky way of cutting those calories, but it also does on its own reduce appetite Help with inflammation and improve your energy level. So well along those lines. It's very similar to the protein thing That's why like I love the focusing on protein because a lot of people don't hit protein targets and Having them just focus on protein ends up naturally eliminating all the other foods I think water works the same way too is like if you've never really focused on targeting a gallon of water Simply doing that starts to eliminate all this other bullshit that you're having same thing goes for the protein You know just not telling a client you can't have this you can't do that Hey, just hit your protein intake every single day. Just them focusing on that They naturally eliminate all the other starchy type of carbs now this next one is has to do with exercise resistance training in particular But it's it's very simple advice and that is to to lift weights For your whole body three days a week now Yes, you can also do about two days a week depending on your how experienced you are But so I'll say two to three days a week, but if you lift weights three days a week That's I mean that for most people whose goals are just general fitness You're gonna get you can get so far with that and it's so funny. It took me so many years to figure this out I mean I was I've been working out since I was 14 obsessed with it And I looked at all the routines the workout and at one point, you know my career I started to read about the training routines of the Lifters in the early 1900s. I mean these were people that had incredible feats of strength Incredible physiques. This was before supplements even existed let alone anabolic steroids and all that stuff And I'm like man, I wonder how they worked out. I wonder if they wrote the workouts And I had no idea that they had written books So I actually found a website and I found all these old books That were written by these old strong men and strength athletes And I was shocked to see that they all trained their whole body Three days a week they would lift three days a week I thought I wonder what would happen if I do that and this is coming from someone's a six day a week Body part split type routine I did this and I got the best results of my entire life until this day I kind of train in a similar way in fact maps anabolic Part of it is modeled after the you know what I'm talking about right now That's it. I mean if you go to the gym and do one exercise per body part a few days a week You're gonna get you can get very far doing that Well, since this episode is about the you know, basically giving people the most basic least amount of work that they have to do To get the most amount of results I'm going to go out and on a limit even say one time to three times a week because If you do all these other things that we're listing right now and you only strength train full body one day a week You would actually get in very good shape You'd be fine three times a week. You can build an incredible body Right, you know, so if you're talking about somebody who has goals of like, you know Putting themselves in the best shape of their life and looking ripped Like you absolutely can do that three times a week with all a piece of advice But it let's say say you're not a you know, you know barbell dumbbell person And you don't really care about building lots of muscle and I just want to be healthier than I was in 2021 and I know that strength training is important. So what's the least amount I need to do? You're doing a full body routine once a week Incorporating the other things we're talking about you could be pretty goddamn healthy I trained at least half of my clients like that at least half These are people that were with me for seven years eight years 10 years Would come see me one day a week now that doesn't mean that we're not active the rest of the week You know, they made sure to stay active the rest of the week, but structured resistance training They'd lift when we once a week and we do full body Doug when he hired me Doug came to me and he had lots of experience With resistance training and I had him lift twice a week full body two days a week And he hit pr's and strength and muscle that he'd never hit before And that's because it's a very effective way of training you train your body Your whole body means you're not going to skip a body part. You focus on compound lifts You get stronger you send that signal to your body that says we need muscle which speeds up the metabolism at the very least Prevents you from losing muscle as you get leaner and you and you get great results And it doesn't require a lot of time People spend so much time working out because it's so ineffective and inefficient So they spend all this time working out to get a little bit of results When in reality if it was an effective routine that was smart You could spend far less time and get far better results And that's what these full body workouts do and again our flagship program maps anabolic is Based off of this because it's so effective and I say flagship It's the most popular program that we have by far So it's not doesn't have to be super complicated Just a few days a week in the gym go in each body part one exercise And and you're golden now this next one has more to do with cardio And this this was another one that was a such a big game changer For my clients This one it took me a long time to figure out I would say Towards the end of my career that I really piece this together Because when I would recommend activity to people I would say things and before this I would say things to people like You know do 30 minutes of cardio upon waking or get a stationary bike Put it in your bedroom or go to the gym or go to the track or whatever and make sure you do your 30 minutes of activity And it it was hard to keep people consistent I thought oh, it's a discipline issue or these people are lazy or what's going on And it wasn't until I realized wait a minute Uh, there's no reason to do all 30 minutes of activity all at once What if they divided it up and then spread it out? Yeah, and then the second part was what if I just attached it to like Things that they're going to do anyway So what if I had them walk for 10 minutes after breakfast lunch and dinner and the adherence exploded People were way more consistent and there was their 30 minutes of activity every single day So many other factors to that too in terms of benefits That you can foresee from that so digestion was a big one for me and You know just you know the natural process of your body kind of Moving things along and then being out in nature or if you can do it Instead of indoors you get the benefits of the sun and vitamin d Also, if you have you know a significant other that you bring with you now you have conversations with them That we've had meaningful conversations or the kids come with You know you get the dogs out. So yeah, I'm a big fan of doing things like that attached to Rituals or processes during your day that you're already going to do anyways Now you're just adding one little step that you know really sticks I vividly remember when this light bulb went off the conversation I was having with a client this was When 24 our fitness introduced the body bug And um, you know up into this point I was like you sal, you know 30 minutes of cardio and you know being and I would you know specifically You know 30 minutes on stair master and this day we're in new hit and I'd have all these like You know things that when they come in and train with me I would prescribe very specific, you know pieces of cardio that I'd have them do And then I would at the uh, you know following week I would assess and look at their body bug which this is basically a You know step and calorie burn tracker right a metabolism tracker And I'm looking to see what our activity level looks like and I remember looking up with this client of mine And she had on on Friday when she didn't see me Or friday or saturday I don't remember what it was it was one of those days where she didn't see me And she had the highest calorie burn by by mo and I said I saw the same thing What did you do, you know, did you could did you train? Did you go back? No, I didn't even work out that day I'm like, what do you mean? I made her like walk me through her days. Well, you know I did this and I had to go grocery shopping and then I got home for a little bit to some of the kids and then I had to clean house and I was just I was blown away by how how much more calories that she burned by just kind of going through her day Walking around doing normal activities in comparison to the Hour that I was crushing her and the half hour hour of cardio that I had prescribed to her And I was fascinated by that and this light bulb went off like man If I can just if I can get my clients to Add in activity and make it very basic and simple and easy boy Can I really make up the the calorie difference just from simply doing that without having to tell them to do this Rigorous half hour to an hour on a stare master or a treadmill. I did the same thing I remember the body bug used to have this graph that you could see with activity And so you'd see like it would spike up and you know come back down and spike up And so you can see oh that you were oh at 8 a.m. Looks like you were real active What were you doing and you know that stuff the same the same experience I they they brought it in I looked at their graph And I noticed Saturday They burned tons of calories and I saw the graph and it was funny because on the weeks that they would see me They would come in the morning I'd see the spike of activity when they'd see me and then the rest of the day it was flat because why they go to work Sit at their desk and then after they were done will work drive home and then you know sit on the couch or whatever And so but on Saturday was like up through and I'm like what happened like oh we went to the mall and we went shopping We were out there for like six hours Yeah, I'm like what yeah, so you weren't working out You were just walking and moving and you burned more calories than the day Then the days you work out with me because you work out with me for an hour and then you do nothing all the day So this 10 minute Breakup three times a day number one. It's 30 minutes of activity. It does help with Insulin sensitivity it does help with digestion because it's post what they call post-prandial, right? So it's right after you eat It does break up the day and also there are studies that show that You know activity that's broken up Actually is more effective at fat burning than than the same amount of activity all done at once We've actually done some studies to show that and they kind of lean in that direction that Instead of doing 30 minutes all at once doing three 10 minute sessions Actually is a little bit more effective, but most effective thing about it is it's attached to what you already do and it doesn't sound so hard Oh walk 10 minutes after I eat no problem Well, there's a simple explanation for that too though Like anybody who's done this has felt this you ever notice how you know if you had a day where you just you know It's raining you feel tired lethargic and you could just I don't feel like doing anything And you could sit for five six hours with moving very little Take a day like that and you interrupt it at the you know two hour mark And you just go do a trigger session or go do a 10 minute walk And then pay attention to your activity level after that you naturally just move more more active Yeah, when you're when you're when those energy levels and you get in that sedentary place Like even just your your your ticks and your behaviors are all low and slow and you're not moving around You go and that's what I used to love about the trigger sessions I remember when you you put those in anabolic and the first time that I applied that One of the things I loved was oh, I got to do these trigger sessions three days or three times in a day Just for like five to ten minutes But it wasn't those trigger sessions that I thought I got the most value from from the actual trigger sessions It was how I felt afterwards it would energize me and then all of a sudden I was like, oh, I was So lethargic on the couch. I didn't want to do anything and I was like, oh, I got to do that trigger session I said I'm committing to that right now So I get up I do it and then I didn't want to sit back down on the couch Like oh now I'm up. I'm moving blood flow heart rate got up a little bit Then all of a sudden it would make me want to go do things that were more physical and active So I think there's tremendous value in that and you talk about the fat burning effects I think More of it comes from what it promotes you to do afterwards because you've now increased that energy blood flow oxygen And now you want to go and do I would agree. I definitely noticed that as well So this next one has to do with sleep now You've probably if you've listened to the podcast, you know, how important sleep is and sleep quality is To for your body's ability to burn body fat and adapt and build muscle and Hormones out youthful hormone levels all that stuff, right? But just saying that I think you get a little people a little confused. What does that look like? What are the things I need to do? Here's something you can do that is the singles in my opinion though the single step that can ensure Good quality sleep more than almost any other single step now sleep can be complex and there's a lot of moving factors But if you just do this You're you're more guaranteed a good night's sleep than almost any other single step and that is to Have a sleep routine. So what is a sleep routine? A sleep routine is literally an hour before bed You're getting ready for bed. What does that look like? You dim the lights You stop your turn off your electronics or you wear blue light blocking glasses You don't read or talk about or do anything that's stressful And you allow your body to settle I like to drink chamomile tea At this time and you allow your body to settle and get ready to go to sleep I think we often You know we either forget or we think it's not a big deal to just we're watching tv action movie It's loud lights are on shut everything off go hit the pillow and i'm going to go right into sleep It doesn't work that way. It's it's going to take your your brain an hour Just to get to that point Well, what if I got my brain there faster By having a sleep routine and I've done this with clients where I said I don't want to do anything else Just an hour before, you know, put on your blue light blocking glasses or turn off your electronics and You know turn turn the lights way down and kind of get get everything settled And then see how your sleep improves and eight out of 10 times. We see dramatic improvements It took me a long time to to figure this one out I don't know if that's like a You thing or what like maybe when you're young you're just so resilient and you are you or you don't give a Shit, you're not paying attention to these things you care quite as much Yeah, because I could make the case that you know, even at you know, 17 20 years old. This is still valuable information I think I think you just don't Realize at that age, you know, I think you just kind of power through it and you are full of piss and vinegar And so you don't realize how valuable it can be until you start to get a little bit older And then it's because it's very clear to me now I'm sure all of us in this room have had times where you're you're thinking about going to do something And you go you choose not to because you know, it's going to disrupt your sleep Oh, yeah, I would love to go out there. Oh, that's going to be from nine and then I got to do this and tomorrow I got to be up at this I mean you we kind of subconsciously start to do that as as we get older And it's funny that we put all this energy and effort into our morning routines. Everybody has these these crazy There's books all around these morning routines or even the pre-workout routine Yeah, I we have these these routines and and yet I could probably make the case I'm sure you guys could too that the the sleep the nighttime is more valuable than any of those Getting ready for your workout or getting ready for your day. Sure. There's some value to that. Absolutely But I don't think there's more value to that than there is preparing yourself for bed where all this recovery recoup happens And I think going into it getting prepared for and treating it the same way that you treat that pre-workout Or treat the start of your day that in itself I think is the way to step it's so funny that it's just been an afterthought forever And it does make so much impact on everything you're doing throughout the day that you're trying to adapt towards And and so to put some some attention there and be really mindful about Um, you know, really gearing yourself winding yourself down allowing yourself to be in that parasympathetic state Uh, like Sal Singh kind of dim the lights like remove the Electronics and whatnot like I mean I took it to the next level where every little bit I've noticed makes a big difference like not having lights any light on in my bedroom making it just dark blackening it out Made a huge difference like having a cool temperature or makes a huge difference And it's just interesting when you really put uh more of your thoughts around that What that does when you wake up and how much more refreshed you feel Yeah, I what we did is we bought these like night light salt lamps So I like salt lamps because they glow kind of this amber color Which is um, you know kind of simulates flame. So it's a little less You know telling your brain less so that the sun is out unlike really bright like well, it's no blue light, right? Yeah, there's no blue light. It's not like these bright like overhead lights, right that these are the most damaging So we bought these little salt night lights and we put them throughout the house And when it reaches a certain time we turn all lights off and we turn those on And it's enough light for you to get around and do stuff if you need to But it really does set the mood and what's funny is that I I did that for myself and my wife and I noticed profound effects on my children Because my kids were around it. They all went to bed earlier and went to sleep earlier And then blue light blocking glasses I love you know, I like to watch tv at night sometimes If I put on really strong blue light blocking glasses and I watch a movie an hour before I want to go to sleep I'm usually Almost asleep 45 minutes in like I find myself Drifting drifting off if I take those off the light is bright enough to stimulate me To keep me awake much longer and then it's harder to fall asleep So a sleep routine just literally means an hour before you you want to be in bed What your target time is you just have your your little routine that you do just like like adam said Pre-workout or your your before morning routine or your morning routine just have them before and the first step to that It's just giving a fuck. It's caring. It's it's it's actually because I mean honestly that was What kept me away from this for so long was I just didn't care. I just didn't you know, I'll sleep when I'm dead You know like oh, I don't need sleep is overrated. You know, I had all this stupid mantras that I used to say So silly and it's like just by putting a little bit of effort and I'm with you I I've continued to like build upon that like Justin was saying it's like it started off with Oh, I'll just dim the lights and then it was like Oh now I've gotten like so routine that as soon as the sun goes down the blue light blocking lasses come on Regardless if I'm on the computer or watching tv. I mean they just that's naturally suns down those go on that way If in case I walk in the bathroom and flip a light on or do anything I'm not disrupting that and then the ruler being able to use that at night time to cool my temperature down That's been like game changing for me And then the other one that you mentioned Sal lightly that I think is important that a lot of people don't do Katrina knows this for sure is like you cannot talk to me about work or business like after 7 p.m No finances. Yeah if we get into anything you get a stressful conversation before bed for you know And I love work right so this this is actually a challenge for me and and so Maybe it doesn't maybe it doesn't look like stress to you right because you're like you love your passion about it But you got to be careful because it winds the brain up and it gets you it gets your brain wide awake And so I love business and I love to talk about that so I don't really think of it like oh This is stressful. I can't talk about it like maybe finances can be stressful for people But it just it winds me up like it gets me going And I can't stop thinking and like when I'm trying to settle my brain down It's like the worst thing so becoming aware of all this stuff I think is the first step and then figuring out those little hacks because somebody listening right now Maybe the blue light things not a big deal to you But maybe like the temperature in your bed or the lights in your room Like you said Justin or just simply not talking about stuff like starting to become aware of those things And and start to get better and better at that process and you improve that and you'll see it bleeding to every other aspect of your life Perfect. So there you have it six very easy simple steps to help you get the best body Of your life in the new year in 2022. Look if you like our information Head over to mind pump free calm and check out all the guides that we have We have guides that can help you with almost any fitness call You can also find all of us on social media. So Justin is on instagram at mine pump Justin I'm at mine pump sal and Adam is at mine pump Adam