 Alright, here's a crazy fact. Every single person over the age of 50 has a risk of osteopenia. It's true. The average person, once they turn 50, starts to lose bone mass faster that they can build it. You know what this leads to? About a quarter, a quarter of all men and women over the age of 65 have osteopenia. Okay? That's bone weakening. Weak bones leads to osteoporosis. This is a risk factor for mortality. Weak bones means weak body, and often times when you get older and you break a bone, you die of pneumonia. Okay, so what do we do about this? How do we make our bones strong? Well, there's one big weapon against this. In fact, the most effective way to strengthen your bones is to strengthen your muscles. Nothing has been shown to strengthen bone as effectively as simply strengthening your muscles. No form of exercise, no supplement, no drug comes close. So, if you want to be invincible as you get older, if you want bones that are strong that don't break, lift weights. Keep lifting weights. Don't stop. Oh, man. I was going to say drink milk. No. That's much better. Yeah. You know what? Yes. Nutrient deficiencies can cause bone mass loss. Well, is it? Okay. So, I was going to go that direction too, so I'm glad you said that, because I can't stand when we always, we tie these studies to age when it's really not age. It has more to do with years and years and years of being deficient or not doing anything that would cause the body to adapt and strengthen the bones. It's not like, oh, when you're 50, all of a sudden, this is going to happen to you. So, all of a sudden, I'm brutal. It's that for 40 years you didn't do shit about preventing that. Yeah. No, it's compiled years of inactivity, compiled years of no weight-bearing activity. So, the body slowly adapts and weakens. Bones just like muscles are only as strong as they need to be, and muscles anchor and bones. Yeah. You look at the data, it's very clear on this. If you want your bones to get stronger, you lift weights. It's so funny to me. It's like, it would be like people saying, I need to get stronger muscles, so I'm just going to take supplements. Nothing's going to happen unless you don't send the signal for your muscles to get stronger. We heard a lot of when we were kids was, oh, you need stronger bones, take a bunch of calcium or vitamin D. Now, this will help if you're in a deficiency. It'll help reduce the bone weakening that the deficiency causes, but it's minor in comparison to the signal that- If you overtake it, it's going to create a toxic environment. Oh, supplementing with too much calcium, it goes in your arteries and increases things like heart disease. In fact, in the 80s and early 90s, everybody was told to take a lot of calcium because they identified this, and then they went back and said, oh, no, no, no, don't do that. Just like build a plaque at the stake. You get calcium deposits in your arteries and cause, you know, lots of problems. So to what you're saying, I mean, isn't the most extreme example, like if we just look at astronauts in space and they stay in the space station and then come back down on what they have to account for in terms of like muscle and bone being affected in- And they exercise every day. Exercise every day. They need that gravitational force to be able to maintain any kind of density. You know, when you look at other forms of exercise, by the way, if you look at running, running's impact, right? So you would think, oh, it's going to really strengthen the bones. You have a slight increase in bone strength or bone mass in the lower body. Nothing in the upper body. In fact, often you see bone loss in the upper body. No form of exercise directly strengthens bone, like strength training because strength training directly strengthens muscle. When they do analysis of weight lifters who are in old age, they have the bone mass of people in their 20s. I had a client. I was just going to ask you that. If we have any research around, like, so imagine like we've all got 20 years now under our belt of lifting or more, right? So, and of pretty consistent, heavy-loaded, squatting, deadlift movements like that. What if we shut it down completely from here on out, right? And would we still, and say in our 50s and 60s, would we still measure significantly higher with our bone density? In comparison to someone who never lifted? Yeah, probably. We have more to lose, you know, so, but we would definitely go backwards. Oh yeah, you act your feet. We build a foundation, yeah. But because we've, I mean, I, you would think that you, because you've already put that much work in of prolonging that and, and cause you get like the, I saw Aaron, was it Aaron, right? Our buddy over at Squat University did a really cool, like visual video of what's happening, like with these like micro fractures in, in. Yeah, your bone literally builds a callus. Right. And it becomes like, you know, I don't know if I've ever shared this with you guys, but when I was growing marijuana, one of the things that you would do to produce a higher yield. Oh, I mean, yes, you would strain the, the, the, the stammer, the. That's right. It's called, it's called low level stress training on the, on the, on the plant. And you actually, I remember it was like, it was really scary. You'd break it a little bit. It was a really scary technique that I would do when I was first learning it. And I was always, because, okay, these things are, you got weeks and weeks invested in it. There's only so many you can put in an area to grow. They're worth a lot of money. And then here I'm reading about like, intentionally kind of breaking it. And I'm like, Oh my God, if I kill this thing. You go too hard, you'll build. Yeah. And, and what you would do is you would, you would just counter like, uh, each way, uh, a slight twist until you hear this. And you hear, and basically you're getting, you're not snapping it in half. You're just enough to where you hear kind of pop inside and that cause, and then we get this elbow and then it would grow thicker and stronger. And then it would yield because it's got a stronger base and root. And then it would yield and produce in extreme cases. They've done analysis on, uh, Muay Thai fighters, uh, like forearms and shins or old school Japanese karate, um, practitioners knuckles. And if you look at the, if you look at a bone inside a bone, there's like this hexagonal kind of, uh, pattern. Okay. With air space in between, but then the machine, yeah, it looks like meshing and what happens is the micro fractures over time fill in those spaces. So you actually get these thicker, heavier, denser bones, um, from that impact of fighting. Now that's a very extreme, I mean, I don't think you should do that, but strength training built, I had a client, I always wondered about that because like, I mean, that was a big thing was the conditioning of the bone and like, so we'd have to do, uh, jump rope and stuff on asphalt and like barefoot and then kick, they would kick bamboo trees and stuff to condition their shins. I think banana, I think banana tree. Like, is this really, do you ever watch a video of that, by the way? Cause of pain. You ever seen a banana tree get kicked by a Muay Thai guy? Oh yeah, bro. 140 pound dude. I went down that rabbit hole and I was training for that. It was crazy. So I had a client, Doug knows him, Jim. He was in his late sixties and swimmer guy. Yeah. And he lifted for years and he's not like, he wasn't a big dude. He's a natural ectomorph, right? But he'd been training for years, very fit guy, very dedicated to exercise and diet and he went, he would get bone mass, uh, you know, hormone tests and bone mass and the bone mass reading would come back and the doctors are like, you have the bone density of like a 20-something year old fan. Like we don't see this on anybody and it's cause he lifted for years and now he's not a jack dude. If you saw him, he looked like a fit healthy older guy. Okay. He wasn't huge, but the repeated stress of the strength training had made his bone so strong. People don't realize this. Okay. One of the most common causes of mortality among the elderly or people falling down and breaking a bone. It's like, it's like, it's like heart disease, cancer, and then mobility issues falling down. It's like, it's one of the top five or 10 for sure. Yeah. And I know, I don't know about you guys, but I know people. Well, and by the way, by the way, exercise and training, right? Is, helps all three of those. All of them. That's, I mean, that's what's crazy about that. Like, yeah, like you could do one thing that helps this, one thing that helps that, right? But that helps all three of those. All significantly. Significantly. Strength training by itself, by itself, independent of other factors will reduce your cancer risk across the board by 25%. Nothing does that except quitting smoking. But that's different because that means you've already introduced the cancer risk and now you're taking it out. Yeah. Strength training is insane with this protective benefits. But with the, and by the way, balance is a big one too. People, you know, I know balance has to do with the inner ear and the brain, the central nervous system. But a significant percentage of balance loss literally is weakness. Yeah. It's weakness, lock, loss of proprioceptive ability because you don't test and strengthen your body. So as you get weaker, you lose balance. So now when you're older and you take a misstep, oh, you don't have the strength to catch yourself and you fall over. And it's, it's, it's pretty scary. And I know people, by the way, I've known people this has happened to where, you know, they, I had a lot, I've told you guys this story before it was one of the most heartbreaking thing I've ever seen in my life. I trained this woman for a while. She was late seventies. Her daughter hired me to train her. And she already had signs of dementia, but it was super mild. It was like, you know, she would kind of tell the same story over and over, kind of like what dads do, you know, but usually women don't do that. So you could tell there was a little bit of something going on, but it wasn't anything crazy. And I trained her for a long time and slowly over the, you know, over the months and years, I trained her for maybe I think two or three years. We'd see her get stronger and everybody was, you know, a family of comment on just how amazing it was. And she's walking better this and that. Well, anyway, she was at home and she slipped in the bathtub, fell, okay, broke her femur. That's a big bone of the upper leg and her daughter's like, we can't, you know, she's got to do, you know, go to the doctor, we have her in bed rest. We can't afford to hire you anymore because we have to hire full-time care because I can't be with her. So I saw her, I don't know. I was like seven or eight months later at the grocery store, I ran into her. First off, her posture, which already we had been working on. So she already had a bit of a hunched because I got her, like I said, in her late seventies. So she, she walked upright, but she had posture issues. When I saw her, she was with her daughter on a walker, completely hunched over. And I saw her daughter recognize her. Hey, I saw, you know, my old client. Hey, you know, how are you doing? She looked at me, didn't recognize me. Remember, I trained her twice a week for years. And she looked at me and she goes, who are you? And her daughter said, oh, you know, this is mom, this is Sal, he used to train you. Oh, okay. And I mean, literally, I'm like, oh, I wanted to cry. I'm like, oh my God, because she was bedridden, couldn't do anything. And over that seven months or whatever period of time, her health declined so quickly. And then she, she passed away, you know, shortly after. But yeah, you know, bone weakening, we don't talk about, but when we look at the stats on muscle strength declining, like I, you know, how many times have I brought this up? Right. That a college aged male today has the grip strength of a 65 year old in like 1984. What goes along with that hand in hand is bone mass. So if people are getting weaker, for sure, bones are getting weaker, they're directly connected. This is a, uh, this is a, a, a massive issue that we're not necessarily an issue that we're not addressing. It's not a big mainstream talking point yet, but it will be, it will be for sure because it could go hand in hand. Well, especially since a lot of the innovation and technology that we have is, is not helping that, right? Like everything that like how, I mean, it's so convenient that we can order food and it being brought to our house and we have these electric scooters now that get us around downtown areas and, you know, we can have an Uber come pick us up anywhere at any time. It's like, but boy, all that stuff is not helping that. And then you add in the fact that people aren't strength training that. So it's going to be interesting. Do you predict that Sal in like 10, 15 years will like this will become like a, like a normal news conversation because it's becoming so alarming on it's a crisis that's already here and it's looming. And yes, I think, you know what I think will make it explode will be a pharmaceutical drug that'll come out that somehow does some help. And then they'll start talking about it and selling it, but it's, it's a big problem. It's a huge looming, growing problem. Men, you guys know this that men used to almost never suffer from osteopenia and this is a woman's, it was, it used to be labeled a woman's disease. Well, I imagine because of traditional ways in the past where men did all this labor. And hormones play a role, right? Yes, of course it helps, but I mean, the main thing was that we had most jobs over a hundred years ago were all like hands-on labor jobs. So you don't say, and even if you didn't do that for a living, right? Let's say you were, you know, a lawyer or a doctor or something that you had to do physical stuff back at home, right? You, everybody had like some sort of a farm or you had to go do something physical to produce stuff at your house, right? Yeah, yeah. There was a drug, I'm looking it up right now because I wanted a soft-handed dudes. Be, be, I want to be accurate with this, but like one of the more popular medicines for bone loss is Phosomax, which has got some terrible side effects, really bad side effects. People feel like shit after they take it. And its effects are like minor in comparison to strength training. I don't know why they don't just, and by the way, you take someone with osteopenia, just have them do strength training 30 minutes once a week. Yeah. That's it. 30 minutes, 30 minutes once a week and you'll see better results than you will with any of these medications that are on the market. Today's YouTube giveaway is Maps Performance. If you want to win that program, here's what you got to do. Leave a comment under this video in the first 24 hours that we drop it, subscribe to this channel and turn on notifications. If you win, we'll let you know in the comments section. We also have a sale going on this month. Our beginner strength training program, Maps Resistance is half off. And then our correctional exercise program, Maps Prime Pro is also 50% off. If you're interested, click on the link at the top of the description below. All right, back to the show. So speaking of taking something and feeling like crap or whatever. So why is it that my suit of head sucks? And I keep getting the wrong one that some like I'm battling a cold if you haven't figured it out yet. And Sal feeds me his suit of head and keeps telling me that I'm buying the locked up version. I'm buying the wrong one. And I'm like, I don't understand if they're all suit of head or an off brand version of it. So, so legit original suit of head is pseudo effedron. By the way, Doug, pseudo effedron is because it's synthetic effedron. You used to get effedron from herbal sources. So pseudo effedron is a decongestant. It will definitely, like if you're congested, it'll dry things out, open things up. The problem is people were taking that and turning it into meth. And so there were lots of laws making it like when you go by the real pseudo fed, they ask for your driver's license, you can only buy so many boxes, they'll track you. So no, OK, they still do that with the shitty stuff. I had to give my license when I bought that's the pseudo fed yesterday. The phenyl efferrin one. Yes. Really. Yes. Maybe there's a way to turn that into, I don't know, but I know that that one, which is over the town. Yeah. So phenyl efferrin that you could buy that just like in the aisle at the right at the pharmacy, the real deal, pseudo fed, you got to go go behind the counter and ask the guy or whatever the girl working there to bring it out. I wonder how the phenyl efferrin ones like what is it? Well, so I took it this morning at like six or seven in the morning. Nothing. And it's going at a four hour half life or whatever. And I didn't feel like it really helped me at all. So I give you the one. Yeah. And it's not even been an hour yet. And I already feel a difference from that. Oh, yeah. It's like night and day difference. Oh, yeah. I had this whole time. I've never known that. Because the phenyl efferrin one was that how long has that been going on? It's been around for a long time. No, but I mean that they moved it to where you can't even go ask. It's got to be at least 10 years. Really? I think so. It's the whole time I've been taking shitty ass suit. That doesn't really work. Breaking bad. Yeah, it's crap. That phenyl efferrin one does nothing. Pseudofedron will work for sure. You feel that. Oh, I feel it. I feel it's not even been an hour. I already feel a dramatic difference from the the other one that I took this morning that was always was terrible, dude. Yeah. So I have a theory with that, right? So and I'm going to piss off every doctor listening. But I think I have a theory that because, you know, you get a cold viral infection. You get a bunch of congestion in your sinuses and in your lungs. And then that can often turn into a bacterial infection, a sinus infection or lung infection. My theory is taking those pharmaceuticals doesn't do anything to get your body rid of the virus. It just reduces symptoms. But because it reduces the blockage, it reduces the risk. This is my theory, everybody. It reduces the risk of the buildup of mucus and bacteria that potentially could lead to bacterial infection. So I feel like it's a good preventative for potential infections later on. So that plus Guathanesan mucinex. Oh, yeah. Yeah. And that that in my opinion is will help. I think so. I don't know if there's any. I mean, mucinex, pseudofed and zinc and elderberry used to be like is like the combo. I feel like, right? I mean, those are the things that I always try and stock. By the way, pseudofedrin is a fedrin. So like people who used to take a fedrin back in the day. I think it's like the same thing. Yeah. I mean, that's what I like about is I feel like, I mean, especially when I got to work, right? So I feel it gives me energy on top of drying, drying me all up. And then what is it that's a nightquel that we love so much? Oh, the antihistamine that makes you fall asleep. I love that stuff. It makes you. It's got a senobanifin. Yeah. It's got. I can't remember the name of the. Is it got a type of really funny one? Yeah, because it used to have coding in it. And I took all the good stuff. Yeah. My brother. So my brother's never like he didn't drink like very straight laced like and he was in college and he felt like a cold. And so he decided to drink some night. Well, he drank like a lot of night. Well, it was like more than you're supposed to take. And he was like, it was funny talking to his roommates every because he was like super drunk and like it was like, you know, acting all crazy. But he's like, oh, I loved it. And I'm like, yeah, dude, those are that's legit drugs. Bro, isn't that like coding in there? Don't people don't they like people? Scissor. What? Scissor. Yeah. That's how you make them. What is it? It's it's literally it's just the it's like over ice. No. So it's the for the. Yeah, it's a type of coding. I'm missing the full medical name. It comes in the brown bottle with that. And it's purple scissor. That's what you saw like all the rap that that move where everybody was walking around with the red cups at the at the Grammys and things like that. It's like that was what's in there. And all you do is you mix seven up a Jolly Rancher and that together. It's amazing. Don't do that. Don't do that. I love you, dude. Back in the day, back in the day, allegedly, yeah. Amazing. A friend of mine. Yeah. You do that. Medicine's like we think that well, like pseudo fedrin and coding. Oh, that's the real deal, bro. Go back far enough. Yeah. They had two thick drops for kids with with heroin. Oh, well, that would never was the opiate that was big time back in it was it was just a lot of him lot him lot him, a lot of him, a lot of him. I don't know. I'm sorry. What? Well, this is no idea. No idea. Sorry. I want to talk. I know what you're talking about. Maybe that was in Tombstone. You know, I always so I was around that stuff, right? Obviously. And it was a really expensive way to to do that stuff. Like I always thought, which is why it made sense, why I was like big and like the hip hop rap culture, because they got fucking money like it was. Yeah, it was like a really like I remember like seeing like how much a bottle would go for, especially on the black market and then how much you had to mix to feel that. And I was just like, this is crazy. Like that's way too way too much money to do that. Yeah, you ever look at old medicine ads for like it was a lot of them, right? Done. A lot of them. A lot, a lot of them, a lot of them. So that's a. So this is like so back in the day like this is what what everybody was it was used for preparing patients for surgery. Well, hey, chill out. Don't you remember this? Don't you remember the scene in Tombstone? I never watched that movie. What? No, you've never watched Tombstone? No, you're crazy. That's like an all time favorite of mine. I haven't seen it either. Whoa. No, I haven't. Well, I can't even talk about this to my kids. Well, that is a favorite movie. Oh, check it out. You have to watch that, Doug. Oh, that's that's the best Val Kilmer performance you ever seen. Exactly. Better than what he did in Batman. Bro. Bro, Val, Val Kilmer in that it's not hard to play is so good. I can't believe you guys haven't seen that movie. It's a great movie. It's a classic. What's that? Is that a Western Western? What's the one I've seen that one Western? And it's based on a lot of true events, right? My favorite Western based movie was the one with Amila Westavez and Oh, young guys. That was awesome. That's a good one. That was a great. That was equal or at least tombstone. Hey, dog. Hey, dog, really? You see the size of that chicken? Yeah. I've seen that they're all they're all hopped up on the peyote and he's and he leans over and he's talking to the horse. Oh, what a great movie. Dude, I mean, you have the one tombstones even better. Really? Oh, yeah. Is it about those outlaws and stuff? Yes, it's all based on like real like the cow. What they call the outlaws were called cowboys back then. And that's like the origin of all that. It has like seen the fight it. OK, Corral. And like so obviously it's a fictional movie, but they take a lot of real what really happened, really happened, real characters and then create a storyline. It's it's a longer movie. It's like four hours. You guys ever read about you guys ever read about those outlaws and the shit that they did in those days? Crazy. Yeah, because like I'm kind of related to them, which is unfortunate. Say what? Yeah, the Klanton gang. How do you what do you mean? The ones that were at the OK crowd, like there's like descendants of our in our family tree. Like really? Yeah. That were you do strike me as like a cowboy outlaw. Yeah. No, it's like they were ranchers and I forget where they're from. Look at the south. I want to see their faces. Yeah. Do you believe this? Like when you have like ties to that, like that, that you're drawn to that, like there's a part of I think there's an identification thing that goes on because let's be honest. It's somewhere near like genetics. Like you have some maybe. But look, here's what I look. You go back far enough. All of us have an outlaw. Yeah, yeah, yeah, yeah. All of us have a hero. Yeah, the heroic person. Yeah, everybody's got someone in there. That's that. Wow, it looks just like Justin. Yeah, right in the Klanton. That's weird. They made him like super stupid in Team Stone, though. It was annoying. Oh, was he the like the kind of drunk, slobbery one? Yeah, yeah, yeah, yeah. OK. Ike, Ike, Ike right here. Oh, there he is. Yeah. Now, would it. So with your great great uncle or something? Yeah, I don't know how many generations back. But yeah, it was related to like my grandpa, my mom. They were they were outlaws. Yeah, I know. But what was their thing? Some of them are bank robbers. So yeah, they were. They were like their original games. Cattle rustlers, cattle hustlers, they would go in and they would just take money. Steal your cattle. Yeah, casinos. And they just take over town. Lobster type shit. But in the old Western times. Wow, look at those pictures, dude. That's crazy. You know what I'm watching right now? It's like there's a really good docu-series on Netflix of John Gotti and watching that right now. That's how I'm on this. Did you guys ever watch the reality show with his wife and sons? Who? I didn't watch it. But I know what you're talking about. OK, so you know, remember the Jersey Shore with the blowout, the hair blowout, the Guido. Yeah, something grown up. Grown up Gotti or something like that. Yeah, they started that shit. So his sons and his mom, his wife, there was a reality show about them. By the way, the mom, the wife, like you could tell she was married to John Gotti. Yeah, she's a character. Yeah, but it was a great show. You never saw that? No. Oh, Doug, look at up. Look up growing up Gotti. G-O-T-T-I. I did not know that. It was a great show from. I want to say what? I mean, that was our childhood when that was all going down. That was 85 to 90 right in that range when like he was getting. Yeah, look at. Look at these guys. Yeah. Oh my God, I have never seen this before. Yeah. Oh, it was great, bro. It was a great show. Yeah. But that's like the whole like Guido blowout hair type of deal. That's when it became kind of mainstream. Yeah. You know that the. Jersey Shore kind of thing. Yeah, the tanning and all that stuff. Yeah. Is he dead now? I don't even, John Gotti. I don't know. I think so. Or is he, did he pass or is he in prison? I have no idea. I don't either. I'm not that far. I'm not far enough in the thing to know where he's come. Do you, do you have, do you know anybody like your ancestors Adam or you're not sure what's. You know, I, the reason why I brought that up is I know my, my biological father was really into like gangster, old school gangster stuff. In fact, all of our animals are were named after like Bonnie Clyde, like Dutch, like they were all named after old time gangsters as I was. And I didn't know that as a real young kid. I didn't know that until I got older. And I don't know. I've, I'm drawn to that stuff. I like, I watch it. I like it. Obviously there's a side of me that was, you know. It's, oh, it's so interesting to me how, and media has done this, is as they've glamorized the, the gangster. Well, you know, where we think it's cool. He's a, he's a big reason for that. They get into that in the documentary. Like he was the, he was the first kind of gangster that like would like openly like love being the godfather would dress up for the cameras and like, so they, they talk about that that really got popularized in the, in the 80s because of John Gotti, because he, it used to be the mobsters wanted to be, didn't want to be known undercover. Like, you know, they don't, the old school, like mobsters, because they were mad about some crannies in the hills. Yeah, they weren't trying to, they weren't trying to put the, and then he is like, was the new age. It's, it's interesting to me how it gets, because, because obviously my family's from, you know, Sicily. And so I know stories. I know real things that have happened. And there's nothing to glamorize. It's not, it's not cool. It's not great at all. It's not like they're cool and like, they take care of people and they help you out, type of, no, it's not great at all, man. I got, I had a family member try to open a business. I'm not gonna say too much, but try to open a business. From a, so came here when they were younger, went back to there, tried to open a business. The business started doing too well. Yeah. Got visited and they said, Shakedown. Shut this down because you're out competing our friends over here. They said, I don't follow these rules, we're from America. And they set their fucking business on fire and killed their dogs and everything. I mean, it's, yeah, dude. I used to work with a guy that was, like he was a bartender with me, but like, I knew he had extracurricular things that he, like he worked for these guys that were all part of like something. And he was kind of like the hit man. So he would go out and, and shake up and get money from people. And I'm like, dude, he was a boxer inside train with them sometimes. But I was like, that was where I like kept a nice line there. Like I don't want to get too involved with whatever you're doing. Here's a cool conspiracy theory, but I think there's a lot of evidence of this, Justin, that the mafia helped America come through Sicily when, remember Mussolini was with Hitler and the switch sides were, the mafia played a role in that. Cause they went through, because they don't want, because when Mussolini took over, he put the mafia out of business because he controlled everything. So they were like, come on in to the Americans. That's the theory conspiracy theory. It's believable. Kay, you wanna see the answers? There's a motive there. Doug, look this up. Look up a Visconti Royal family, Milan. This is my mom's side. Yeah, your Visconti. My mom's side is Visconti. And this, and we know this very clear. We have the ancestry. So it's not like we're guessing. We're very clear that this is where my mom's side came from. So they all were like Barrens up in Northern. So there's a castle in Milan. You could find, maybe let's see if Doug finds a castle. I've been there before. That's the family crest. So go up. The snake swallowing a baby. Don't know what the hell that means. At one point I thought of getting a tattoo like that. It can't be good, whatever it is. I don't know if I'll ever do that. But that's, so Doug, look up Visconti Milan Castle. And, You know, that would be a fun thing to do with you guys is for us to all make our own family crest and go do that. Right there. That was there. So that belonged to my ancestors. And then they, for some reason they left. I don't know if because they had to flee or what the deal was. I don't know what the history was. Does it still exist there? Is it occupied or what do you know? No, no, no, it's historical. So it's a place that people go to visit. So you can go there and take a tour. I did, I did take a tour. You know what's so fascinating to me about like old castles like this is many times, especially one of that size was built in the person who started it their lifetime. And they didn't get to live in it a lot of times because something of that magnitude back in those times took like a hundred years to build. Dude, how long did the Sistine Chapel take to build? I think that was like. The Louvre is like over two centuries. So imagine starting a build and building something. You'll never get to see the end of it. No, not only that, but you, your son, your grandson, your great-grandson all work on it together to build this legacy. But if you look at the, so you visited some of these things, right? Yeah, yeah, yeah. Okay. The detail. Yeah. Insane. Oh my God. That's what I love about Europe because it's just such old history. And you could see all the art that they took a lot of time to produce. And nobody takes that kind of like extra time and crafts to make things anymore. We ain't got no time. Oh, so this was eliminated. This built pretty fast. Yeah, look at the Louvre. Louvre is over a hundred years. Yeah, I think I want to say it was like 150, if I remember. Oh, speaking of popes, Justin, you had some facts on popes. Well, no, I just know that, okay. So if you're referring to like the conspiracy of like gray and white. Two centuries on black popes. Yeah, yeah. It was a palace for two centuries. Oh, okay. No, no, no. How long did it take to build? Yeah, the destruction. What does it say there? I'm trying to find it. I know I've read that. By the way, that's my favorite place to visit in the world. Louvre? Yeah, it's pretty cool. I mean, I spent two days going through that. Yeah, it took 200 years. 200 years. Oh, for it to become a museum. So I don't know. No, I know I've read it. It took that long to build. It took a long time to build. Yeah. Interesting. So popes, did you guys know there was an anti-pope? Yeah, it's an anti-pope. Like a fake? Like a fake? No, apparently there was a disagreement over who they elected. So back then, this is what I understand. Maybe I'm gonna get some things wrong here. But the church, the church, yeah, see, anti-pope, John. The church had their own army. They had tremendous amount of power in Europe that rivaled kings. And so it was like their own like organization with tons of power. And I guess they elected a pope that other people disagreed with. So they elected another pope that they called the anti-pope. That was referred to as the anti-pope. Huh, sure he was killed. I don't know. No, I don't know. It's turned into a limonade or, you know, we've got direction. There's a pirate pope? No, that's actually the anti-pope. Oh, Doug, go to the Wikipedia. What does it say about him? It's scrolled down. I saw something that, when you go down, there you go, what does that say? Anti-pope, John the 23rd. Yeah, 23rd was acknowledged as a pope by France, England, Bohemia, Portugal, and parts of the Holy Roman Empire. Yeah, see parts. So it was like, you had two popes at the same time. Interesting. I know. It was like rivalries? Yeah. Yeah, dude. They had an army. I didn't know you could do that. Yeah. Is it true that the Catholic Church was one of the largest landowners in the world? Oh, they're one of the wealthiest organizations in the world. Well, that's high and most powerful. They think the Roman Empire never really, you know, died off. It's all kind of congregated into the Vatican. Now, don't they have like a historical library? God, I wish we had Bishop Baron on to ask. Yeah. Don't they have a historical library or something where nobody's allowed in there? Yeah. But the highest order of... They have all kinds of artifacts and things you, like the public can't have access to. Oh. And... There's nowhere near. The church is bought up. Yeah, so apparently it's a myth. Contrary looks out there too. Look at wealth though. Yeah. McDonald's is one of the most powerful now. Yes. That's what is... McDonald's crushed. I've always found that. I think that's so interesting and fascinating that that's what McDonald's is not really a hamburger place. It's really a massive real estate company. Real estate, yeah, business. They're one of the few that do that that actually own the property. The very few places, restaurants, businesses do that. You lease typically the... Such smart business. Oh, brilliant. Speaking of smart business, the thing you sent me today on Elon Musk. Oh, brilliant. Yeah. Did you know? Well, you're gonna say this and so many people are gonna hate him already and hate him for that, but I think it's a brilliant move. Oh, wow. The Catholic Church is worth $30 billion. Yeah, that's a lot. Right there. About $30 billion. That is a lot, isn't it? I would imagine there are more than that. Yeah, and that's above ground. I bet you that's just what they're reporting. Yeah. They have a time machine. Isn't there a conspiracy theory that they have a time machine? There is. There's this weird one. What? Yeah. Oh my God. I'm not even joking. It's like, I forget exactly how the contraption works, but it's apparently it's like some kind of... Stargate or something? You just like, I don't know. I can't even describe it, dude. All of a sudden, like an idiot, like just falling. Like, there's no, there's somewhere you can look it up. And I remember bringing it up as a note and I was like, I wanna talk about this, but it's like, then you have to like describe all the inner workings of it and like how it works. I have no idea, but it's like, apparently they can, it's some kind of like visual where you can see into the past somehow. So it's, I don't know if it's, you know, what they're using to produce it. They have like vaults of historical information stuff that nobody's allowed to go in. Nobody's allowed to touch except for like the highest order of, you know, people that are, yeah, and they don't know what's in there. Like, is there, what's the truth of, you know, Mary Magdalene or what's the truth of this history or did this actually happen? Yeah. And they keep that all sealed. Well, what is, so what's London gonna be like? We're getting ready to fly to London. So what's that gonna be like as far as like historical stuff and like, cause they have, they have more history than we have here. So I would assume that- It's a modern city too though. So it's not like, you know, I don't know- Lots of museums and things. Has anyone been, Doug, you've been there, no? I've been there. I didn't do a lot of, you know- Tourist stuff. Tourist stuff, yeah. My in-laws keep telling me to go to Herod's. I don't know, what was that? It's a big shopping area? Yeah. I remember I sent you guys a list of things that my client told me to go to. And that was one of them. Honestly, I don't know a lot. Yeah. I mean, you have like, obviously you got the- Buckingham Palace. Tower of London. You've got all the- Big Ben. So we got like a 13 hour flight, I think, something like that, like a 13 hour flight ahead of us. Is it 13? I don't think it's quite that much. I think it's nine. I don't know, I think it's 10 or 11. Oh, yeah. And I think it's more coming back, right? What's our protocol? What are we doing here? I know I say, how funny is this? So first of all, is it tell the audience? Oh God. I sent a message. Of course. We were already talking to Sal, like, okay, you know, let's, or the time changed. And like, we're gonna have jet lag and let's, let's actually- Let's get our bodies to adjust as fast as possible. Yeah, let's make an effort to try and like, really get adjusted right away. And what are some of the things that we should do nutritionally, rest and, you know, whatever, all these things. And I'm like, you know what? Let me, let me message Ben. He travel, he goes all over the- Ben Greenfield. Ben Greenfield goes all over the world. Biohacker explore there. Yeah, right. And, and Sal's like, oh God, I don't even wanna see his list. It's gonna be ridiculous about that. And sure as shit, he sends me back. This is long, long old thing. It's like- You know, you expect melatonin to be on there. Yeah, right. Data shows you take melatonin when you're supposed to go to sleep. It helps reset your circadian rhythm. I expect that. But, and I should have expected this from Ben. His is rectally. Yeah. Oh, yeah. Why Ben? Why are you always trying to put things in your butt? Yeah. It works if you take it in your mouth too. Of course, there had to be something ridiculous like that. I mean, he sent the long old list to me and then there was like- I think he just wants to be so different sometimes. Oh, you take melatonin, everybody takes melatonin. Yeah, but do you do it like this? Well, I think that's the biohacking community period, right? If you're in, if you are, you know, that's your thing. They just always have to be weird. Yeah, you gotta be like, you're trying every little edge, you know what I'm saying? Versus like, let's pick the two. I hang upside down and insert it rectally. I mean, melatonin, red light, and a sauna, I've heard are like three. Fast, so what you want to do is you want to start to eat the same schedule. What are we doing? I don't know if we're gonna do this. We're not doing any rectal stuff from Ben, so I'm gonna let you tell him. I'll have you guys do it. I'm gonna get some of that. No, no, I did this too, guys. Here, do this. What are you having us do? EMF covered, like robes, you know. It's gotta be like green laser eyes. So the data shows a couple of things that work really well. One is to eat the day before and day of, like as you're traveling, according to the schedule of the place you're gonna arrive because your gut also has a circadian rhythm. So what you don't want to do is eat when you're supposed to be sleeping in the place you're gonna go to because you're just prolonging that. So supposedly, not supposedly, it's with a study show, you fast and then you eat when you're supposed to eat. So let's say you're on the plane and you're tired and you want to fall asleep but you look at your watch, London time, you're like, oh, this is 8 a.m., this is when I would eat breakfast, eat your food, type of deal. And don't eat if it's like 3 a.m. or 4 a.m. in their time, so that's one. Melatonin high dose when you go to bed, when you first get there and you're going to bed with everyone else, high dose melatonin. So what's, I mean, because normally you would suggest three to five milligram. That's high dose. Oh, that's considered high. In my opinion, yeah, they'll say as much as 10 but the truth is half a milligram of melatonin is what you would take normally. So I buy sustained release like three or five. I think I have five sustained release that I bought. So we'll just do five. I'll hook you guys up, you take one of those. And then I like, and I don't know if there's a lot of data on this. I did see one study that suggested may help, but CBD cannabinoids. So Ned, we'll bring Ned. And we'll take that along with the melatonin. Chester normal or should we take it with the sleep? You can't, we can take it with the sleep. In fact, that's a good idea. I didn't even think to add the extra herbs that are in there that help with sleep. But definitely the cannabinoids. So it's like, okay, we're here. What time is it? We're supposed to be in bed right now, but maybe we're not tired. Take a bunch of- Definitely bringing my princess mask. First thing in the morning, we're going to want to get some sort of sunlight. I thought I read somewhere about doing like the infrared- Yes, and upon waking, you want to get as much sunlight as possible. Okay. Good luck there. You're raining the whole time. Is it? Did you check- Is that the weather? Yeah. We're raining the whole time? Pretty much, yeah. Really? Yeah. Good thing I have wool. The monkey suit's going to get all wet, man. I don't want to get- What? Yeah. Oh, you mean your suit? Yeah. Should you guys tweet one like me? Trying to look like a professor? Is that what you're doing? Yeah, exactly. Did you guys- Are you wearing your tweed one? Yeah. I'll wear one of them. Did you guys get petticoats? I have one, yeah. Yeah, that's the English thing, right? Petticoat? I actually have this cool- I have a P-coat. Is that the same thing? Am I saying the wrong thing, Doug? Did I say the wrong name? Petticoat is. Yeah, I don't know if to look that one up. Petticoat is for girls. Did I just fuck up real bad? Yeah. Wow. Look at Petticoat. It's all right. Petticoat. Yeah. Did you guys bring your skirt? Is it Andrew? What is it? It's for girls. Oh, it's so great. Sorry, bro. If you brought your Petticoat, I can't wait to see it. It's all trying to be cool, right? It's a P-coat. Wow, I have a Petticoat. I have a P-coat, yes. I did not bring that. Yes. Hey, how funny would that be if I- Can we do an image with Sal with that on? Oh, my God. Hey, you imagine if we had an assistant that just did what you told him? Right, right, yeah. I wanted a Petticoat for London. Like, are you sure about that? Are you sure? Yes, yes. Maybe a black one. I need one immediately. Harry Styles does it. No, P-coat. Sorry, there you go. I got one of those. P-coat. I do have one, actually. Yeah. So I got two. I got one of those, too. I got two from State and Liberty. Yeah, I got one. Oh, sweet. You know why? I love State and Liberty. Have you guys ever tried to wear a P-coat, like a normal one? You ever tried to put one on that's your size? Does not fit your arms. Does not fit your arms at all, because- Not made for athletic people. Your guys' arms are not 12 inches. Yeah. You know? Every time I buy one, I can't fit, but the State and Liberty one. Yeah, I got a cool coat from Iceland. It was like a wool one that is just big enough, and it's not light. But the thing about wool, it's not super thick, but it's just a super warm, yeah, in wet environments, too. Yeah. Damn, I didn't know it was gonna be raining like that the whole time. It's gonna mess your hair up. Yeah. It's a different climate, dude. It messed up. Afraid of first air. Are you guys, you guys have eye masks and stuff for the plane? Adam, one of those newspaper guy hats, you know? Oh, like the mini beanies? Yeah, the little mini ones. You know what? With the visor. No, the visor. The little, they look like little mob shirt hats. I used to have one. You know what? Pinky blinders hat. Pinky blinders, thank God. Those look good in Europe, but you're a douchebag if you wear one here. You ever find a guy who wears one now? In London, bro, you blend in. If you wear one here now, you're almost always a douchebag. I don't think that's true. Okay, who's the last person to wear one? Well, I don't think you are allowed to make any sort of fashion comments at all. Oh my God, bro, you can't disqualify me every time. Yes, you're just disqualified. You're not a credible source for that. Like, it's not about what you wear, it's how you wear it. If you wear something confidently and put together, you can do whatever the fuck you want. Yes, absolutely. I believe that. Well, douchebags used to wear them, so. Or what's that other hat that dorks wear? What is it called? It's not a top hat. It's the brim, the... Bowler, I think. I don't know. You know, the guys are like... Super hipster. Yeah, try to be cool. Yeah, terrible. Anyway, I wanted to bring up a subject that I think's interesting. I got a couple of DMs on this a while ago, and I had it in my notes. I think it's an interesting topic around strength training. The question was seated exercises versus standing exercises. Same exercise. It's like, seated shoulder press versus standing shoulder press would be like a good example to talk about. Seated lateral raise versus standing seated curls or standing curls. What's the difference? All that stuff. So I did a lot of thinking about this, but I'd love you guys' opinion on this because bodybuilders and advanced lifters will say that they like doing seated lifts because it helps them concentrate and isolate the muscle they're focusing on. And I can attest to this. I think if I do a seated shoulder press or curl, I think I can concentrate more on the target muscle. Isn't it more just about like a volume thing so you're not like in fatigue the rest of your body? I don't know in terms of like... That's a great point. I mean, this is how I look at it, okay? Standing and doing any movements functionally for overall health is always gonna be better. It's always gonna be superior. So, but being truthful, a lot of times I'm lazy and I wanna sit down and do a military press and I don't wanna stand up and do it. So I will more often than not sit down and do a shoulder press but then I will always interrupt that with some standing push press or overhead press because I know that is overall better for me. Well, so here's... That's how I look at it. So that, I've heard people say that makes sense. Justin, what he said makes a lot of sense, right? It's more fatiguing because you're... Well, yeah, that's why I'm being lazy. That's why I'm sitting down is me being lazy. So maybe advanced lifters do them seated because they're trying to not fatigue other areas as much as possible as they can continue doing sets. Here's another angle I'd love you guys opinion on. Especially for the beginner to intermediate person, the more muscle mass you activate, the more muscle fibers you tend to activate in the target muscle. So if I'm trying to hit my shoulders, if I tense up the rest of my body while pressing, I'm more likely to hit more muscle fibers. You're gonna recruit more shoulders. I'm gonna recruit more. However, when you're advanced and you really know how to recruit muscle fibers, then I think that you don't need to do that and you can actually do it. Because you've already established that connection. Right, like you take a bodybuilder who can isolate a muscle, relax the rest of their body. I bet you they can activate as much or more muscle fibers without having to activate. Well, you see that when they pose and flex. And I've noticed that. They have definitely worked on the mind muscle connection a lot more so than other athletes. So I can believe that. Yeah, because what's interesting is the exercises might look identical. Seated curl, standing curls. Do they feel the same? They don't. They don't feel the same. Not even in the target muscle, they feel the same. So there's gotta be something else. Of course, the answers mix them up, do all of them. But I think if you're a beginner to intermediate, you should do as many standing exercises as possible. As you become more advanced. There's a huge benefit to learning how to generate as much force as possible. And by doing that, like creating the most stable anchored body, and you have to use all the rest of your muscles to produce that stability. And so once you figure out how to do that, I totally agree. You'd be able to like ramp up the muscle recruitment and then direct it probably more effectively. I mean, listen, the core is the most important muscle in your body beside your heart. And you absolutely are forced to utilize your core in any standing movement. You cannot stand and do any standing. You don't engage in seated, but not like standing. No, I mean, you could technically slouch. Yeah, you could. You could totally slouch in that, or do what a lot of guys do in the, that moment where they slide their ass out further and then they're like, it's literally. Yeah, it's like a high incline bend. Yeah, it's more like a high. So you absolutely can relax the core when you're pressing. And so it's, you know, you're, it's never going to be more beneficial. Yeah, I mean, for bodybuilding, yeah, I mean, if I, cause all I care about when I get on that military presses, I just want a big, big round shoulders. And that's the way my brain is thinking. And so of course my default was to go that way. But if I'm advising a client or training someone else, or even myself, I'm always making sure that I'm incorporating standing because it's superior. You want to know how I use seated overhead presses most often when I train clients, cause I didn't train a lot of advanced bodybuilders and stuff, so average people. I would use it on clients who had trouble fully extending overhead. I'd have them sit down in a tall bench and they would use the bench as a way to, cause otherwise when they're standing, you like press into the bed. Yes. And they, and then it would really give them the ability to really press the arm back and get overhead. And then when we would get better at that, then we would progress to standing. That was the most valuable way that I use it. I, what I learned later, I actually never train, so the Z-Press didn't come into my routine until after. Yes, a great example. I would, now that would be my go-to. Step one. Yes. If I was training a client before seated or standing, I would Z-Press because of what it's going to force them to do as far as their shoulder mobility, their core activation, like slowing the process down. Like anytime as a trainer, like I did a video on YouTube, it's one of our more viral exercise videos where I demo doing bicep curls in a split stance. And my argument or case for why you should do bicep curls that way was from a teaching perspective because it was a trainer hack on how to keep my clients from cheating. Cause if you are in a split stance and you're having to balance and stabilize, you, if you rock your shoulders and arms, they're having any movement like that. It throws you off, off balance. And so you have to first stabilize, keep yourself stationary, and then it would just force a client into good form and technique. And so, and I remember as a trainer, when you learn little things like that, like, and of course you always have the other community that will try and make this argument, right? If I try to argue with some, you know, hypertrophy science dork, he's going to say, that is not the best way to build bices. But it's like, listen, training most people who can't, who don't have good form and technique, that's my first desired outcome is, can I get them to move the weight properly and stabilize their core and target that area? And that was a hack. And so I think the Z-Press for trainers that are listening is an incredible hack to teach your clients to get full range of motion, good shoulder press. Yeah, what I'm thinking about, the clients specifically I'm thinking about is when I would train elderly people who couldn't even extend their arm above their head at all with nothing. And so what I would do is I'd have them sit on a bench with the back on it. I'd have them to keep, I'd have them keep their hips and back up against the bench so they couldn't slide forward. Then they'd go up as far as they could. And then what I would do is I would, I'd have them hold onto a stick and I'd pull the stick up while they were trying to press. And then sometimes they couldn't do that. So then I'd tell them to pull down on the stick just slightly, but just enough to where I could also pull them up at the same time. And that would get them in the range of motion. And then I'd say, now hold this position and then they'd be able to connect to that top position. It was, I learned it from a physical therapist. It was one of the most effective ways I could get these people to finally extend their arm above their head. Literally within weeks, I would get people to be able to do an overhead, you know, just overhead extension, not a press, but overhead extension. Anyway, something else that's interesting. So, you know, we just, I just moved and we were looking into getting a reverse osmosis filter for the house. For the entire system or just for like your one sink? Just a drink. Okay, got it, got it. And so, cause the house already has a water filter, but it's not reverse osmosis. Is it a water softener? No, no. It's just a regular water filter. So it's like carbon filter. Well, you know, the ones that they have in fridges typically. Got it, got it. And that gets rid of like particulate matter and small things or whatever, but reverse osmosis will get rid of like chemicals and, right? So I'm like, no, we probably won't. We probably won't reverse osmosis. So I was looking up and doing more reading and to be honest, I'm not super versed on the differences. I just know that that is the best way to get rid of anything. It strips everything. It, here's the problem. You have no minerals left in your water. It gets rid of everything. So, you know that? So you have, if you drink reverse osmosis water and you're an athlete and you already have electrolyte imbalances, you need more. So you probably, if you sweat, you work out hard, whatever you got reverse osmosis water, like put a little salt in it or like element tea, even more than you normally would because you're drinking water with nothing. It's been stripped. With nothing in it at all. So I didn't get it. Instead, what I did is I got spring water, mineral spring water delivery, which is more expensive. But, you know, I'm not gonna, I don't give my kid my two, my three year old and my, you know, electrolyte powder, but I'd also don't want them drinking water-devoidive minerals. So I give them the spring water as a result. So I didn't know, you know, as I was reading, I was like, oh, shit, that's not good. You don't necessarily want the filters. I mean, like tap, I mean, remember when they were talking about what they found in tap water with like birth control and all kinds of stuff. Yeah, pharmaceutical drugs. Yeah, I mean, it's a real thing, like look into it, but yeah, to not have that replaced with minerals, then you're gonna be deficient. Yep. And so yeah, that's a good point. You know, I put fluoride in water, too. They do. You know, I learned that staying on brand with the marijuana talk that we have going on, too. Yeah. So when you- Everything relates to the marijuana. We need a sponsor. We need a marijuana sponsor, Jesus Christ. So when you would, you do, we had a reverse osmosis for- Oh, you had to add stuff to it. So, and the reason for that is that you wanted a zero base, nothing in it, because then I could- So I could perfect all. And I used to measure, we used to measure parts per million of every nutrient that would go in there. So you were like measuring the exact amount of magnesium, the exact amount of phosphate, whatever it is that you were adding to the plant. I mean, and then you tracked all that stuff to be like, oh, when I did this for this strain, it did that. And like, so yeah, I learned that because you would, you'd have nothing. And you couldn't just feed, if you give that plant just that water, then it would be super deficient. Because it's not getting any sort of nutrients. Yeah. So it's, and so as I was reading it, I'm like, I don't want my little ones to drink water without minerals. I mean, we put stuff on our food and stuff, but we don't eat a lot of processed food either. They're not going to get the sodium. They're not going to get it. So I went with this, with the spring water. But so, LMNT, by the way, a lot of copycats. I talked about this. Oh, I know all the brands that are popping up. I see more. Everybody's copying them now. When they came out, people laugh. Oh my God, 1000 milligrams of sodium. You couldn't do that. Now everybody's like, trying to do the same thing. The maverick in the space. They explode this. It's rushing. Hey, speaking of cool companies and stuff, have you guys seen the new TV? I think the brand is called Displaced. Doug can pull it up. Are you guys familiar? Have you seen this? No. Displaced. The first completely wireless television. What? Well, you don't even plug it into the wall? Nothing. What is a runoff? Yeah, how does it have power? Obviously a battery, right? So it obviously charges. Cool. And it has like a suction cups to where you can like suction cup it to like any wall. And that's how you mount it. Wow. And then we got to charge it though? You still got to charge it. Look at what? It's super cool. It's got to say how long like the power lasts. It's got a nuclear reactor. Yeah. Swappable batteries. So I imagine you have a battery that's sitting on being charged all the time. One of the other ones in the TV and then you probably swap it out. I imagine you get enough battery to last at least a day. I would imagine there's been a lot of innovation with batteries over like, you're trying to get the electric vehicles and everything. There's limitations though. The physics limit it. So we need a revolution and energy storage for sure. Yeah. Wow, that's cool. I want to know how long the battery lasts though. Look at it, Devin. See, I'm sure it'll say it on there. I actually didn't read how long. You've got to be at least able to watch an entire series. Oh, I would think it would last all day. I would think you'd get a full 12 hours at least of who watches 12 hours straight at television. And then as long as you have a separate battery, one battery is always sitting on a charger when that 12 hours is every day. You know what's cool about that? And that's me assuming it's only 12 hours. Often when you put your TV up, that's the thing you have to look for. Yeah. Is where you plug it in. I know. Oh yeah, you have to base where you put it. Wow. And because it's just suction, you can literally move it. So let's say you suction it to a room and then you're like, oh, I want TV outside today. I'm gonna go suction it to my outside wall. Oh, I didn't think of that. Outside. It's TVs. Yeah, and I imagine it's white. How do we make outside even less healthy? Let's put TV out here. Yeah, so this is the battery situation. So there's four batteries if they're all fully charged, you expect six hours of viewing time a day for 30 days or roughly 7.5 days of non-stop. For 30 days. Non-stop viewing. Six hours. Yeah, but for 30 days straight. 7.5 hours of non, days, I'm sorry. 7.5 days of non-stop viewing. Oh my God. That's crazy. Isn't that great? Isn't that cool? I wonder if it's like, cause you know how it's got less power, right? Or maybe would it show like as good of a screen? Well, you probably run it down if you had all of the settings on super bright and you know all that. But I mean, I can't, Is it expensive? It's got it. Yeah, it's like, well, I mean, compared now, but it wasn't as bad as remember when Plasma TVs first hit and they were like, yeah, I think it's like four grand for like one of these TVs, which is not like. Well, that's like, This is even better, cause I got one of those, the Samsung frame. And so it's like nice and like flushed to the wall. I don't have like cords everywhere, but this is even, it still has like a little transparent cord. And so now you got no cords. I know, isn't that cool? I think that's so, I think it was so cool. I just saw that the other day. Oh, by the way, there was a loop on Elon Musk and I brought it up and then I say people would be pissed off. Here's what he did. He took over the Twitter headquarters. His rent was way above market rate because you know, a lot of people stopped working in offices, that stuff. He stopped paying rent. Just stopped paying it. Knowing that he would either get taken to court or whatever. And the loan he got to purchase Twitter was at a lower interest rate that would have cost him to pay all that stuff back if he lost in court. So literally he figured out the capital, figured out he could save money by not paying and that's exactly what he's doing. Yeah. And then what it did is it brought the landlords to the table. Yeah, cause then they're like, okay, what do we do? Cause they knew like, if we were to go and fight this, it would take us months, possibly years in court. And if we kicked you out, who's gonna move in? And then even if we got it and then you, yeah, or kicked you out, then we're gonna get a less. So it was like, it just, it forced the conversation to the table. It was just a brilliant, it's crazy. A brilliant strategy to do that. All right, that is smart. Last thing is kind of cool. As you guys see the nail salon robbery where the dude came in, tried to rob everybody. Nobody gave a shit. Nobody stopped doing anything. What? Yeah. This is the one they got hit with a broomstick. I don't know. Doug, look up nail salon robbery. You know, no one cares or something like that. Did he come, come in with like a shopping cart or something? No, like a gun. I think I don't think anybody cared. I think they were just getting their nails done. And they just like give them the money. Like they don't care like that. Well, let's watch the video. Yeah, let me see. Let's watch the video because I read about it Hey, why Doug's pulling that up? I got it. I want to thank our audience. Oh yeah. Look at it. Man tries to rob Atlanta nail salon but gets ignored. With what? Yeah, watch this. I gotta see this. Hey, give me the money. Everybody's just like what? Ah, nobody cares. This has got to be a spoof. Where's the money? No, this is real, bro. Where's the money? Nobody's giving them anything. He just gives up. Hey, you walked out. No way. Nobody gave me anything and then he just walked out. No way. Hey, how often do these happen? They just like, oh, here we go again. Okay, I'm not doing nothing. I mean, he must not even have a real gun in there, right? That's got to be. That's probably what it was, yeah, because it didn't look like it. Yeah, so he's probably trying to hide it. They're probably waiting to see if he pulls the real gun out. If he doesn't pull the real gun out, I'm not going to make a move. Like, you know what I'm saying? Oh my God, that's funny. Is that a lyric? Hey, that guy forever made fun of me. Oh, I get it. Hey, bro, I had the robbery go. Yeah. Nobody cares. Nobody respects him. Yeah, he knows he got lost all the respect from his buddies. I did want to thank our audience. I think that something really cool happened this week with two of our, not one, but two of our friends making the New York Times bestseller. Oh, yeah. Boom. Both John Deloni and Dr. Gabriel Lyon, both their books hit the New York Times bestseller. I know that our audience came out and supported both of them. They're both really, really close friends of ours. And great books. Yeah, great books, great friends, and I just appreciate the people that listened to our show that went out to support the two of them because we got a lot of love for them and the fact that you guys all came together and did that, that's awesome. So this is a thank you to all of you. Buy Optimizers Black Friday Super Sale is on now. Okay, so Buy Optimizers has some great products. My favorite are their digestive enzymes, helping me break down proteins, fats, and carbohydrates to get to my muscles, helps with digestive issues, but they have many, many other products. Everything is on sale, big sale, huge discounts. Go check them out. Buy Optimizers, B-I-O-P-T-I-M-I-Z-E-R-S.com forward slash mind pump and then use the code mind pump 10 for an additional discount at checkout. All right, here comes the show. Our first caller is Melanie from Idaho. Hi Melanie, how can we help you? Hi guys, first I wanted to say thank you so much for all of your content that you put out. You guys have changed my life like for the better. You've really taught me what I want and like a husband and who I want to be as a mom when I finally become one. So I just really want to say thank you all so much for all of your hard work and everything that you do. Wow, thank you so much. So I guess I'll just read my question as I sent it in. I started at Maps Anabolic. I'm currently in phase three. I actually just technically finished it last week and I'm starting performance today. I didn't in-body scan last week and I found that I had lost 0.7% body fat and actually 0.7% muscle mass as well. So an equal amount. And I wasn't quite sure what I had been doing wrong because my calories are still technically they're a little bit lower than they used to be. I used to eat around 4,000 to 4,500 calories and now I'm at 30% I would say. So I thought I was still kind of in a caloric surplus but I guess not as much as I thought that I had. So really I'm curious is it normal to lose the muscle mass as well or did I just completely do something totally wrong and just set myself back? You did nothing wrong. In fact, I love this question. Here's why. This is a wonderful example of what a terrible idea it is to rest your laurels on a body fat test and scans because you're saying 0.7 and 0.8. The margin of error I'm sorry is like 3%. So it means literally nothing. Now what you wanna look for when you do those tests are trends, is it going down every week or is it going up every week or is it up and down every week in which case it might be? The next test will matter more than that test. Right and then the one after that will matter even more. So what we wanna do is look at other things to kind of figure out what's going on. The best measurement would be strength. Did you, are you stronger now than when you were when you first started? I'm technically stronger in a sense that my endurance is a lot better, which is why I really like MAPS anabolic because I feel like I can go so much longer than I used to. Another problem that I kind of run into is that my job is super taxing. I work at three in the morning to 3.15 in the morning. So I have to wake up at 1.15 every morning. So just actually when I used to work out four days a week and going down to three days a week, it really helped a lot to be able to actually last for an hour, hour and a half workout. So I'm stronger in a sense that I can definitely keep going for an hour, hour and a half and it feels pretty good. But my, they're pretty much the same that they used to be. If you feel like you're better and more fit and you did get stronger, although it sounds like you're doing the three day a week version of MAPS anabolic. And yes. Yeah, I would even try the two day a week based on, because the job that you have, night shift as it puts tremendous stress on the body. I mean, tremendous, the data on it is pretty interesting. Like all cause mortality and health risks go up regardless of lifestyle, just from working at night. And that really highlights the stress that it places on the body. Besides work and working out, are you doing anything else? Like as far as like my lifestyle, I guess. Yeah, cardio, sports. Are you doing anything else? Are you just lifting weights and then work? Yeah, just lifting weights and work. I actually, I work two jobs and I go to school. So I used to do a lot more cardio, but since my step, I mainly just focus on my steps now. I get at least 10,000 a day without even trying with my job. So I really just kind of leveled out and I'm just focusing on strength right now. That's good. The other thing I'd like to point out, because you kind of broke up when you said this, I want to make this clear. You're eating 3,500 calories a day. Are you tracking? Is this accurate? Yes, yeah. I've been tracking every day for over a year now. And my is at around 155, 160 at least. So I try to keep up on that. Yeah, cause 3,500 calories for a young lady like you is phenomenal. A cut would be quite easy from this point, although I would recommend you stay where you're at and continue to try to build strength just to make it even easier to sustain later on. But the fact that you're at 3,500 calories and you obviously, you're doing okay, that's amazing. I mean, that's a goal. I'm always trying to get women in the 3,000 range, 3,500 is quite a bit. Yeah, it's incredibly impressive to be up there. And you said you used to eat 4,500, which blows my mind. That's incredible. And there is this possibility. So if you do the body fat test, let's say another month from now and then a month from now after that and you see this similar trend going, maybe you're cutting your calories too much right now. But other than that, I would hang out where you're at. You're at a good place right now. And I think that what you'll see is I think that the next test, you'll probably see more positive numbers or in the right direction and you should be okay. But if for some reason you head down this trend where you're losing muscle at the same rate or faster than body fat, then you potentially could be in too much of a cut, which sounds crazy to think at 3,500 calories, but that's possible depending on how much you're moving. Yeah, and you just finished Maps Anabolic, right? I did, yes. I think a good follow-up considering your schedule would be Maps 15 and do the advanced version. So basically you're going to the gym most days, but you're only doing about two lifts. So you're in and out in like 20 to 30 minutes essentially. And it's a daily workout. But I think that your body would probably like that over any other program that we have. And I would predict that you're going to see some strength gains from doing something like that. I agree. Okay, and should I be concerned at all when I did the body scan? It said that I'm now at 16% body fat. Is that, I know I don't want to go any lower than that and I'm not purposefully trying to get into the teens, but is that at all concerned, do you think? Yeah, that's not accurate. Yeah, I don't think that's accurate. That's really, that's really, really low. 16 is really, really low. That's like competitor on stage. Let's get into that level. I think you need to not do that, whatever scan. It sounds like, okay, so you did an electronic impedance scan, right? So where you grab the handles and it tells you where you're at. Okay. Did you go somewhere to get that done? Like did you go to like a supplement store that had it or something? Where'd you go? No, I went to my gym. They offer it with the membership that I have. So I do it every three months. Okay. And then are you consistent with like the time of day and like what, because ideally you want to do those like first thing when you kind of get up and no water, no food, no anything in you and stay consistent with that. Were you able to do that? I was not. I was able to kind of stay in the timeframe. I've done it in the morning around 10, 10, 30. But last time I did it, I did eat before I went. Yeah, you should try trainers there that could do like calipers for you just to get a comparison. Oh, I actually haven't asked. That's actually a really good idea to do that. Yeah, I would do calipers and if you do calipers have the same trainer test to you each time because there could be a little bit of difference in how they do it in DEXA scan is another option. But again, don't get hung up on like a single measurement. You're looking for trainers. Especially if you feel good, you're happy where you're at, you're eating the amount of calories you're eating. I mean, you're in a really good place that I wasn't feeling good all the time. Yeah, I wouldn't want you to change much, but. That's off. Yeah, I definitely think that you want them, it can make a huge dip, by the way, like eating before and water or liquid before. You can change it by 4%. Oh, yeah, I've manipulated, I've actually intentionally tried to see how much I can mess with it within the same day. And I've actually moved the thing three to 4% within two hours of just making sure I consume and then drink. Yeah, so they can be manipulated quite a bit. So if you weren't exactly the same, if you weren't hydrated exactly the same and fed the exact same way on one test as the other, it could really throw these things off. Yeah. Oh, okay, that's really good to know. Yes, yeah. The other thing you could do is you could do circumference measurements on yourself and measure waistline. Yeah, waist, upper thigh, upper arm, hips, and then just look and see the trends and how they're moving. That's another option. And then finally, really it's just how you feel. Like, do I feel good? Am I strong? How's my metabolism? How's my skin? How's my hair? How's my sleep? How's my health? And, you know, those are, they're more subjective, but I like paying attention to those because we can get so hung up on weight or body fat percentage that we start to make decisions that aren't the best for us because, you know, like Adam said, we can manipulate that. You're 5'10", 148, you're great. Now you look great, we can see you, you look great. You're eating 30, you're eating 3,500 plus calories. You're 5'10", 148, you're in a really good place. Yeah. I think literally, I'd actually probably not want you to focus too much on these numbers. It's like, let's talk about optimizing your sleep. Let's talk about how school's going. Let's talk about how work is going. Like, how's your strength? Like, that's the stuff I've been telling you. I think you're in a great place. Okay. Oh, thank you so much. Would you also recommend going back to 5x5 training? Cause that's kind of the training that I tend to gravitate towards and I tend to gain at least five pounds of water weight when I do that. And I feel good on it. Right now I feel pretty flat. I would say, I know I've heard Adam, I just feel deflated at the moment. So I don't know if it's cause I've been doing hypertrophy and then going back to them. No, that's the, that's the cutting calories. Yeah. So that's calories, right? So when you cut a thousand calories out of your diet, you're depleting the muscles of glycogen. If the muscles have a bunch of glycogen and they're going to be filled out and more bubbly looking and if you're going to feel like you don't look that flat look. And so it's very normal to feel like that because you're cutting calories. It's also, look, it's also easy to misunderstand the volume and maps anabolic phase three. A phase three is supersets, high reps. Even though it's only three workouts a week, it's a lot of volume and it might be too much. It might be too much for considering your lifestyle and what you're doing. So I'm going to send you maps 15. And you get the 5x5 in there too. Yeah. So do the advanced version. Okay. Do the advanced version of it. You'll be in the gym most days and you'll spend about 25 or 30 minutes in there. And based off what you're saying, I'll predict that you're going to see some good strength gains with that. Yeah. I agree. Well, thank you guys so much. I really, really appreciate it. This has helped immensely so much. Thank you. You got it. Thanks for calling in. Thank you guys. Have a great day. You too. Either, sweetheart. Yeah. Either when she opened it was a compliment or the opposite when she's like, you showed me what kind of husband I want. So it's either the opposite of us or like us. She left us hanging there. Yeah. What do you mean by that? So she's broke 30. If she's accurate at 3,500 calories. That's crazy. That's great. I mean, and she's, she's 510. She's a tall girl. Yeah. And 148. I mean, she's at the right body weight. 25 years old eating 3,500 to 4,500 calories. She's doing great, healthy. Yeah. I mean, I wouldn't really want her to get hung up on any of this stuff. But yeah. When she said, when she was talking about the 0.7, 0.8, like God with in body that margin of error is crazy. When she said 16%, like no, that's definitely. Well, and then she also said she ate. I mean, that, one of them she didn't, the other one she didn't. I mean, that's enough right there. That's enough right there to think several percent, much less a point, something percent. So yeah, she's doing good. Our next caller is Lindsey from Tennessee. Hi Lindsey. How can we help you? Hello, how are y'all? Good. How are you? Good. So can I just go ahead and ask my question? Of course. Let's hear it. Okay, cool. So backstory, I've been actively working now, I would say for about a year and a half now, got a trainer, started from reverse, going up to maintenance, did a cut. And I feel like I was in a cut for too long to where I was kind of hitting a plateau. So I would say it was like six months long. And so I was from 1,745 calories to, I think I went, or I went from 2,465 to 1,745. And so I felt like I started hitting a plateau. I started getting a little bit weaker. Didn't know like, if I'm doing it on my own from now on out, like from here on out, how long should that cut last for? You look pretty lean, Lindsey. Do you know what your body fat percentage is at right now? No, and I tried calculating it before. I think I need to go like get it done at the gym with someone, they offer it all the time. Yeah. I would guess you're in the teens right now, which is probably why you're plateauing. Are you noticing any changes in your like hormone symptoms or menstrual cycle or anything like that? I did, yes, it was definitely a lot lighter. And now I'm back in reverse. I just started like six weeks ago. And I feel so much stronger, so much better. I'm hitting PRs now. So I feel like six months just seemed way too long for me. That is a long cut. And you look to me to be in the mid to high teens with body fat percentage. And that's just, that's okay to touch every once in a while. So long as you reverse out of it and work on feeding yourself. But for most women sitting around, you know, 15, 16% body fat is not healthy. It's going to affect your hormones negatively. It's gonna affect your fertility. And then that's gonna make it, you're gonna hit plateaus by doing that and start to burn yourself. Whenever I have someone like as lean as you are and we're doing any sort of cuts, I won't ever run you more than three weeks. So I'd run a three week cut and then I'd run a week back in a surplus. Oh wow. Three week cut, one week surplus, three week cut. And even at that, even doing that, you'll see yourself lean out that way. And then once you get to a place where you're more than lean enough, I'd say, okay, let's go to a bulk or let's maintain for a while. I don't want you even. Which I haven't done yet. I haven't done a bulk yet, which I want to because like my body thrives on carbs. Oh my gosh. Oh yeah. You know why it thrives on carbs? Cause you probably don't eat, you probably have depleted yourself for a little while. Yeah. Probably. Yeah. Do you have visible abs in like midsection? I'd like the upper area. I definitely want to like lose more lower body fat. Like stomach fat and that's just something. Nah, you're too lean, Lindsay. This is why you got to reverse. Yeah. I would go in a bulk. Yeah. And just get strong and do that for a while before trying to cut down. But like, How long would you say like a bulk? Well, so do the opposite of what I said. So in a bulk for someone like you, I'm going to run a three week bulk with a one week to maintenance to a deficit. Three week bulk, then one week of a maintenance or deficit. Very small deficit during that week. Just, yeah, you're not trying to really cut at all. It's just you're just maintaining or on the lower end, right? And then you go back to a surplus and you just keep doing that. And so I like to push like a number or a place of like satisfied eating like a client like you. I'm going to be like, let's see how high we can get our calories until you look back at me and you go, Adam, this is just too much food. It's so hard for me to eat 3200 calories a day. I can't. I mean, it's like, all I think about is like, where's my next meal? And it's too much. And I'm like, Oh, great. Let's go the other direction now. So now I'm like, Oh, I'm still so hungry. Hungry throughout the day or like I try not to eat past nine because usually I'm in bed by then because I wake up really early. But sometimes I'm just like, I'm so hungry and like, I'll go have an English muffin with peanut butter or something just because I know my body needs more food. That's a sign that you need to eat more. I would go in a bulk. You're going to feel so good in a bulk. And I would just pay attention to the weight you're lifting in the gym. How strong you're getting, like really make that a goal. And that's going to shape and build your body and your health. Like it's going to be amazing. It'll feel great. If we do this right, we'll get to a place where you're eating 3000 plus calories and then you'll be able to come back down to like 2500 to 24, 2500 and be leaner than you've ever been eating the most you've ever ate like that. That's a good goal. I mean, and that's kind of what we would do. And I do it through the process. I was telling you where we would be doing in three weeks, one, three weeks, one like that in both directions, whether you're bulking or cutting three on one off is like a cool way to do it. I know you don't talk about a lot because I listen to your podcast in the morning and stuff when I'm walking. But with a cut is cardio absolutely necessary because I hate cardio. I mean, no, no, no, no, no. Cardio is detrimental. I wouldn't even want you to do cardio. If we can, we ideally we do all of this, all of this manipulate. You know what's, here's what's cool. If we get to this place where I build your metabolism up to 3000 plus calories, then I bring you down to 24, 25, you get as lean as you, you've ever been eating 25. Now you have all this metabolic flexibility. You can go back up to 28 to 3000 during the holidays, enjoy a little bit of food. Maybe you put on a tiny bit of body fat or maybe you're getting ready to go to Vegas or Florida. You're going to do some beach things. So, and all you do is do a little bit of cardio for two weeks and you'll shred out because you never do it. I'd tell you this much, Lindsay, think of it this way. This will serve you well, right? To get lean is diet and strength training. Cardio is for endurance and stamina. So if you want more endurance and stamina, cardio is great. But for fat, well, look what kind of endurance you want, right? You can get more endurance by shortening your rest periods with your strength training by doing higher reps. Now, if you want the kind of endurance that allows you to run for long distances or something like that, then you got to train that way. But cardio for fat loss is terrible. In fact, a new study just came out showing that cardio actually reduced the fat loss in people when compared to strength training or compared to cardio plus strength training. So it's actually detrimental to, it sends a signal that actually tells the body to burn less calories. So I would avoid cardio except for health or endurance and stamina. And if it's just about getting lean and feeling good, strength, train, and then diet, that's it. That's my goal. Excellent. All right, perfect. What program are you on right now? Are you following any of our programs, Lindsay? What was that? Are you following any of our programs? I'm not. I've done research on it, but since I have this trainer, she kind of programs them for me. So once I'm done with that, I will be on my own. So I like having that structure and consistency. So I'll probably look into that once I'm done with it from December. Get your body fat tested with calipers by your trainer. And a good place to maintain that's lean and healthy is like between 18 to 22% for most women. So if you're in the teens, like 16, 15, you know, then yeah, you want to get out of there. I mean, you could be there for a little bit, but you definitely want to get out of there because it starts to affect hormones in a negative way. That would make sense. Yep, awesome. All right, Lindsay. Thank you. Well, thanks, guys. Take it easy. All right, you too. Bye. I wish more people communicated that message of body fat because it happens to men too. If you get too lean as a man, it starts to really negatively affect hormones because we can go further and get away with more. Women, their bodies are much more sensitive to it because obviously they're evolved to have a baby. And for most women, you get down to 15, 16 and you maintain that. I say most because of course there's people on the outskirts. They just have, their body will start to plateau real hard and it's trying to go in the opposite and then you start fighting hormones. It's misleading because all magazines and all these people you follow that have like super lean bodies. So yeah, it's not a healthy place to be. I mean, I'm pumped back to back females in just great places. Yeah, I know. I mean, just both. Good heads on their shoulders. Yeah, good place where they're at with their body composition, good place where they're at calorie-wise. Like, I mean, even where she's at right now, like saying that she's low, I mean, it's so nice to hear somebody who's like cutting to 1,700 calories and she's seeing these negative effects just by, and then by refeeding, she feels a difference up to 2,400. Yeah, to be able to even communicate. Yeah, that's a great place for both of them to be at right now. Our next caller is Adam from Ontario. Adam, what's happening? How can we help you? It's not a lot. How are you guys doing? Good, good. Yeah, it's awesome being able to see you guys like this. This is actually a real treat here. Right on. Thank you. You guys are doing good. So, yeah, I'm sure you guys got my question there. I work, you know, a long days construction. I have a hard time getting to the gym after work. I seem to be really burnt out. I've tried going to the gym after, but as soon as I get there, I start working out doing my squats and deads and I end up finding myself wanting to give up just after like the second set. I'm pretty sure I'm getting all my carbs in. I'm aiming for 140 to, sorry, 160 to 180 grams of protein a day. And I just can't seem to figure out what's going on. I know my sleep's been a little wonky as well. I'm not really getting any good sleep. I'm aiming for about seven and a half to eight hours, but sure, I'm not sure exactly what's going on here. So I'm hoping you guys could shed some light. The answer was in your question, or what you just said, it's your sleep. So you work construction and you work all day, right? So you're active all day long. What kind of construction do you do? So I'm in residential construction, so I help build houses. Yeah, so you're really active all day long. Your sleep is off. This is 100% why you're feeling the way you're feeling. A workout that I would do with you would be like a MAPS 15 style workout. Where you're doing two lifts and you're out. And then we go to the gym for 20 minutes and you leave. And have you toyed around with the idea of maybe doing it before you work or at lunch or something like that? Like, have you... Is that possible? Not during work or anything like that. I was thinking about in the mornings, but anytime I wake up in the morning, I'm just so tired, just so dog tired. I'm just trying to just get myself up and just get going because I got to take my dog out, got to make myself breakfast. And I'm usually at work by seven. So I'm up around five. So I mean, I've never... Usually the workouts that I've been doing are usually full body anyways. And it's usually two times a week. So trying to get those down. What's your caffeine you used to look like right now? I've actually slowed it down over the past year to about maybe three cups up until around 12 because I used to go to town on it. I love my caffeine. So it's about three cups up until 12 o'clock and then I don't take any more. Now, the focus should be on sleep, figuring out what's wrong with your sleep. Now, what could be wrong with your sleep? That's why I asked about caffeine. Yeah, is that you're doing too much. So one of the signs of overwork or overtraining is bad sleep. So you'll see like athletes or people who lift, they don't even have active jobs. Let's say they work in an office but they do a lot of workouts. And then all of a sudden I'm like, man, I just keep waking up throughout the night. I don't get restful sleep. What the hell's going on? And it's because they're overtrained. They're doing too much for their body. That might be one of the reasons why your sleep is a little off. I would take a week off of all strength training. You could try supplementing with a good adaptogen just to help the body deal with the physical stress. Ashwagandha is a good option. And then when you get back to it, I would do MAPS-15. That would be the workout program I would do. Yeah, I like the idea of MAPS-15. And I like the idea of actually not even thinking about the workout but just trying to optimize the sleep first, right? So MAPS-15 is the protocol. We'll send that over to you. But really about, and it could be a lot of different things when it comes to sleep, right? I know I have a lot of things that I'm guilty of that fuck up my sleep. One of those being, if I do drink caffeine too late or I have too much of it or I'm on my phone or on my computer, past the sun going down or I'm just binge watching Netflix late at night or I eat really late that night. So all those things are culprits of fucking my sleep up. So if I'm you, I'm looking at all that. It's like, before I even think about what my goal is in the gym, I'm like, let's first nail this down and let's prove to myself I can string four or five days of really optimizing my sleep and not checking all those boxes of not doing the things I just listed off and making sure it's good. And then you'll probably feel good and feel like you want to go to the gym. That's what I'm seeking for is I'm looking for like- To feel good. Yeah, I want you to want to go to the gym before I tell you what you should do at the gym. It's like, we need to figure that piece out first. And so focus on that. And then when you do, you don't need much because you're already a very physical active guy. Math 15 will do you wonders. Yeah, and magnesium might be something good to take before you go to bed as well. I played around with magnesium for over a year and I've kept going. I've kept it going consistently like every single night. Okay. I've even tried the three to one method for about a month. Like the one that I've actually found out on your guys' podcast. I can't remember who talked about it though. And I thought that was really interesting. So I played around with that. I didn't see any results. And then my girlfriend, actually, she went and seen a naturopath and she's been getting good sleep ever since she went and seen one of those. So I'm thinking about going to see one of naturopath as well. So yeah. Yeah, your body's a little overwhelmed. That's worth the investment too. Yeah, 100%. But I would go off Math 15 and then take it from there and see if you could get some good sleep towards the end of that week off. I really appreciate all the hope, guys. I really do. That's awesome. You got it, man. We'll send that over to you. I really appreciate that. Take care. Thank you. Who was it that talked about the three to one? It was Cabral. Yes, it was. Was it Cabral? You're right. It was Cabral, guys. Yeah, I know this might be one of those two or it'd be good just to track and really peer in on the sleep like with one of those oral rings or something that can do something like noninvasive way to do it just to get because really it's the deep sleep, it's the quality sleep that I'm sure he's missing. Yeah, I don't know. Have you guys ever experienced that where you're training so hard, like too hard and then it messes up your sleep? Of course. Yeah, yeah, yeah. I mean, you're just, you're overtired. I'm like ridiculously sensitive to getting bad sleep versus good sleep. Like I can, so my oral ring, I can score as low as 60 to as high as 90, 92. Depending on a few things. Yeah, oh yeah. Depending on all those things I just said, I'll range that far of like that much of a score discrepancy and it has a lot to do with like making sure I check all those. But I mean, do people underestimate like the physical toll that construction puts on the body? It's a lot. You know, that's a, we didn't even suggest that to him, but that's a, he's a perfect person who I think is a good investment too. Like oral rings, you know, it's a one-time investment. You got it. And then, you know, and again, it's not. Give you some objective message. Yeah, exactly. It's not the end all be all, but if you're really trying to get to the bottom of like how that's what I love about the ring is that's how I use it mainly for my steps, mainly to see the things that I'm adjusting. Am I getting a better night's rest and move me in the right direction? Well, it especially feels like he's been trying to figure out all these different interventions and, you know, what's like working, what's not working. And so like, if you're, if you're really kind of like trying to nail this down, it makes sense to track it a bit more intensively. Our next caller is Greg from- Greg, what's happening? What are you doing, Greg? How can we help you? What's up, Greg? What's up, Greg? Hey, hey. Come on, I'm kicking out right now. What's up, Greg? Fanboy, fanboy. Ugh. So, uh, you know, first of all, thank you guys for everything. Um, just, you guys affected, have affected my life and so many others in more ways than just fitness and nutrition from fatherhood to, you know, how to load my dishwasher. Uh, we're getting it all. Wow. So, appreciate you guys for that. Can you guys hear me? Yeah, what you got for us, Greg? Thank you. Yeah, what's up? All right. So, so I've been training for 25 years. I was a trainer for a few years, nutrition coach. I have, like, all you guys' programs. I've been listening to you guys, like I said, since the, since the dishwasher thing. I really want to ask about training with kids. You guys have been touching on it here and there in the last couple of weeks, but I kind of want to get, like, your, your overall advice on training my kids. I have a 13 and a 9, both boys. Okay. So, the 13 is, he's a club, club hockey, club baseball. And it's, it's all, you know, you guys could do an episode on how youth sports needs to get changed. I mean, it's a mess. It's a mess. It's too much. It's too much for the kids. I know it, but once we get in it, we're just kind of stuck. And you just kind of go into the next thing, you're going to go into the next thing. So, my whole thing is, I'm trying to balance, and I'd love your advice on this, as a father and a trainer, right? So, I want to push them because, like, all the great athletes, somebody pushed them. But as his dad, I don't want him to burn out and just, and resent me for it. I sent in a video. He's, he's 13. I mean, he reps 200 pounds deadlifting. Right now I have him doing during the season, during hockey season, he lifts once, once a week. Just five by five. Sled pushes, deadlifts, overhead press, and rows. During off season, which is baseball season, so it was no real off season. I haven't just doing two days a week, pretty much the same. We just ran unilateral because I've, I haven't listened to you guys for so long. I, I was like, listen, you're, you're an athlete. You got to switch, you know, lateral here and he came back and now he's, it's almost scary strong. Like for, for me, being someone who's worked out since I was 14 years old, like, you know, we hear all the things like this is going to stun his growth. Is this going to like ruin his athleticism or is this going to burn out? You know, so I love to hear you guys talk on that. For a nine year old, I just have, he's, he's one of those kids who just kind of, every ball he picks up, he knows what to do with. He's kind of frustrating for all the other kids. He's, so I don't, I don't have him like pushing anything. He's just kind of, I'm just, I have him in my weight room learning everything just to kind of be familiar with the gym setting. Yeah. First of all, you're, you're doing really good. Yeah. I think you're killing it. Yeah. His deadlifts are really good. We just saw the video. Yeah. Yeah. That's good technique. Especially you know, lateral move and all that. I love that. You know, here's the thing with burnout which is interesting with kids versus adults. So you ever see a, you ever see a kid fall down, right? And they get, they bounce right back up and you know, an adult fell like that. They hurt themselves real bad. When it comes to volume on the body, because kids are smaller and lighter and there's less energy demands, overall, their volume is a lot less even if they're doing a lot of work. So this is why kids can play and run all day. And top athlete, my two year old can out activity a top athlete. I guarantee you, I watch him run all day long, never stop. I don't know any athlete that can continue to do. Why? Because he's two years old. I mean, he's not, his muscles are small. The volume is low. The demand on the body is actually quite low because they're a lot smaller and younger, but they can still burn out. And so the balance for kids is looks like this. You don't want him to get hurt. You want to pay attention to things like getting ill. Like if he starts to get sick often, that's a good sign. If sleep is off, that's a sign that he needs, he needs a break. But here's the biggest one with kids that you want to look for balance is more of a lifestyle balance. Is he also doing stuff that, playing, hanging out with his friends? I would gauge it by interest. If he's like, Dad, let's go. I want to go do more. Then you're probably okay. That's exactly what I was going to say. As long as he kind of steers it, yeah. As long as he's excited, like I mean, a dream for me is that my son one day comes to me and he wants to be pushed because then I'm going to give it to him. And I'm going to give it to him until he can't handle it. Like that's, if he's asking for it and he's excited to do this with you, I'm doubling and tripling down on it. And I'm going to end because I know he can handle it at that young age. I'm all in on it, dude. So, but I also want to be careful of like, I'm so passionate about basketball and wanting him to be discreet. That I don't want that to bleed into like I'm pushing him. And there, and you got to be, that's a tricky thing, right? Because kids want to see Dad happy. That's right. Yeah. And so there's this fine, this fine dance of, is he really doing it because he wants to do it or is he doing it because he sees that it makes Dad happy. And so, you know, and he's a young adult. So check in with him. I literally say like, you know, hey son, do you, do you enjoy getting pushed like this? Do you enjoy, you know, doing the work and do it and like just make sure that you're getting that vibe from it. And you know, you're some better than anybody. So even more than that, like, you know, when kids are really into something, what you'll find is in their off time, they're reading about it. Yeah. They're talking about it. You know, they're throwing the ball around still. It's in their conversation. They're walking around with a soccer ball or what football or whatever. That's what I would want. Yeah. That's what I would look for. Like, man, he seems obsessed. Like, I'm not even talking about this. And I hear him talking to his friends or he's watching YouTube videos on baseball or whatever. That's the kind of interest that you want to gauge. Burnout starts to look like they're avoiding it. They're avoiding it. They don't want to do it. They don't want to talk about it. They'll, you got to push them. You go, oh, come on. We got to go to practice. I don't want to go to practice. I don't want to go to practice. That's a sign of, it's not always burnout, but that's one of the signs of burnout with kids. Yeah. And I think, I think what you're doing is great. I honestly, yeah, you're over analyzing a lot. Like as long as their interest is guiding this entire process and they want to get better and stronger and they know that's going to benefit them in their sport and this is all kind of work in that direction. I mean, really my guiding principle, you know, when somebody is that young, so if it's like, you know, 13 really mastering the mechanics and slowing everything down in the pacing and really it's not about volume. You don't need to be in there doing these elaborate workouts. It's really, it's so much more important to master these techniques and to, you know, that's really where you coming in to kind of observe and help is going to make a big difference one way or the other. It's not about them getting strong and big and all that 13 years old. I would wait a bit on that really pursuit. So which I think you, you can, we can tell by this video. I'll tell you right now that it's, it's not great for me. It's not common to see a 13 year old deadlift with that good a technique. Yeah. And it didn't look like we're pushing him to failure. That's really, that's really good technique for, that's really good technique for an adult. For him to be able to do that. And of course I can sit down. That was six months ago. He just turned 13. He's, and that's the part that scares me is the dad. I just, so when I was a trainer, my mentor was a Mike Boyle guy. So I was here, came in back of my mind saying how strong is strong enough? He's one of us. You know, so like, but as like, as a, as a coach or whatever, like, you know, I coach a football team. I would always want them to be like, yeah, go for more, like be stronger. Like, but as his dad, I don't want him to, you know what I mean, like get in that danger zone where it's like, how strong is strong enough? The neuromuscular adaptation is, is so important at this age. So the, what Justin said is key. It's like, we're perfecting the skill of these exercises. That's it. He'll be able to pile on that once, you know, his development is a little bit further. Yep. Like that's, you're setting the groundwork for that to happen at a better pace. That's it. So, and there's nothing wrong with letting him challenge himself and see a PR every once in a while, just interrupt it with like, like a band work, right? Put bands on it and do way light weight and do speed with it. Now, and technique or, or pause in between the right, go light, real light, let him go up, six inches pause, six more inches pause. So I would, I would play with things like that. So we're not always trying to see how much more weight we can put on the bar because the return on that right now isn't that high. So it's like, why even risk that? It's okay to chase it every once in a while because I think there's a, there is some benefits to letting him see himself get stronger and put more weight on the bar. And I think you're doing that. That weight that was on the bar was fine. That technique looked good for a kid pulling that weight. So you're, I think you're doing great. This is us nitpicking you. Yeah. I would probably play with some other things like, like I said, like real slow negative, halfway up pause, pause again and lower the weight and then do speed wraps where you put bands on it, put half the weight on there and have him rip it up and then go back down, reset, rip it up, then go back down, like play with things like that. So you're not always focused on more weight on the bar, but all in all, bro, you're, I think you're doing great. I think one day a week, three, four lifts. Yeah. Which is what he's doing. And that's what I just said. Yeah, you're perfectly fine. You're doing great. Yep. I, you know, I loved it. I was kind of thinking that we were in the right direction. I just, I guess I kind of just needed like the experts to like approval, you know what I mean? So, just as far as nutrition goes, right? So, like I come from, like, I have a history of your body, dysmorphia, like I've been on a diet since I was 10 years old. It took me until about two or three years ago to finally just be happy with myself. And this is something that's even more scary to me because I don't, he grew up eating processed foods with us and it's all junk and it's hard to get him to eat protein. And my little guy, we had, by the time he was born, we had switched over to a processed foods free diet. And he, he'll eat a bowl of broccoli just, you know, right with us. So another big, a big fear I have with the oldest is pushing him towards a healthier nutrition. And my biggest fear being that he'll reject that and go into the way that I was, which is something I do not want for him. So there's two things to consider. And one of them is probably more important than the other. But when you're dealing with kids, my opinion has changed a lot as I've gotten older. One is, okay, optimizing his nutrition for performance now. Okay. The other one is setting him up for the future when he's no longer under your tutelage and guidance to have a good relationship with food in an environment where food is plentiful, everywhere and cheap. So in my opinion, the second one's more important than the first one. The first one is important, but when you start to place an emphasis on grams of protein and carbs and that kind of stuff at this age, what you might end up with is a relationship with food later when they're free to do whatever they want. They're like, I'm going to go and they end up developing a relationship with food that's complex and challenging that's going to be with them for the rest of their life. So there's a way to do this that I think helps with both. And really it's this, you prepare his food, you give him four options on his plate or three options, one of which you know for sure he likes and then the other two, the ones that you that you would like him to eat and then you let him eat what he wants and you just and you don't say anything about it and you eat what you want and you present it to him on a consistent basis this way and what you end up finding over time is they end up picking those other meals and those other foods and it's his idea it becomes his idea and that helps develop that relationship later on because honestly at this age except for the extremes diet is not going to be the difference between him going to D1 school or not later on it is but it's that relationship that's I think most important. I have a little bit of different thoughts on that not that different because I think the desired outcome is the same which is basically kind of leading him to want it like I'm actually not worrying about this like he's I think you already recognize the difference of having a kid that you raise where he was brought into no process foods and then he naturally can gravitate that's an easy process it's always more difficult when you're trying to take it away from someone of that it's not a big deal right now because he's so active there is going to become a time because he's so into performance and getting good at his strength he's getting good in his sport where he's going to ask you or he's going to look for or be frustrated because he's not seeing the performance gain on change and it will present it'll present the opportunity to say well you know some we really haven't tried to dial and optimize your nutrition if you're ready for that like I'll help you with that because there's lots of opportunity for us to get even better there it'll come and so I'm not even going to worry about it until that opportunity presents itself and then I'm going to jump on it I'm going to jump on it and be like well you know let's start to dial the nutrition a little bit if you're ready for it dad will help you put together like some things that's going to make your performance even better and you're going to feel even better until then you know he's he's so active it's probably not going to be that big of a deal right now and once you get him to ask you it's game on but if you try and force it or manipulate him or trick him into eating your way you know kid you know a kid they're just going to push back he's just going to resist it just just because you're doing it so you got to kind of find a way to get him to ask you the you know what else can I do dad or do you think there's something I'm missing and then once you get that opportunity then there's your opportunity to go like well you know we really haven't dialed the nutrition in and you've gotten this far so let's let's tweak some things there if you're open to it and then when even then I'm making mild adjustments over time like starting to get him to do a couple things a little bit better or cut something out that's probably hindering something and then and then he's bought in and then then it's good yeah look that so don't go the dropping sarcastic comments and rob yes all right yes yes yes damn it dude I know I bro I think you're doing really good dude in fact I would love to hear are you Greg are you in our forum or no no I'm not are you on Facebook can I get you the access to the forum yeah that'd be awesome okay well I'm gonna put you in there I would I love hearing about kids that are like like driven like this and here in their progress and as a dad so yeah I'd love updates every like six months or so at least so let us know how he's doing that's awesome guys I appreciate you yeah yeah hey listen hey Justin listen I was talking to one of my coaches I coached fourth grade football I was talking to him the day before you're the episode got released when you talked about making kids tougher and we had the same conversation it's our job bro yes there's a couple of us out there stay strong brother the parents won't do it it's our job it is it is right amen all right appreciate you guys all right Greg do great work man take it easy thank you thank you dude yeah that's cool yeah you know the whole like volume thing and over train like I don't know if you I mean you guys remember this when you were 13 you're unstoppable I used to go out we would be outside riding and running and climbing all day and you're fine bro I can it just doesn't beat your body up I can play video have a motor for days video games till three in the morning get up go to school go to work and then go play basketball afterwards and do it again the next day like and you feel fine yeah but it's just when you're young it just doesn't damage the body as much because it's just not as much volume I mean how much you lifting every time you do you run at the age of 12 versus when you're 32 it's just it's just a lot less damage but it really it's the interest that's where you start to see kids get burnt out or they're like they don't want to do anything you're like okay yeah we're going too hard well that same advice the interest with the sport is very similar to the interest with the diet I feel the same way when you have it so and he has such a clear example of what happens when you raise a kid on Whole Foods from start it's just what they know yeah exactly and so it's really easy it's really challenging when you didn't and then now you're trying to take it away and they're in those pre-teenage but it is possible because look at us right like I look at that all the time I'm like I was all processed food and then I just didn't want that anymore that's right at one point you it will interest you or you become curious about it and he's got the knowledge and understanding of it and that's when you that's when you jump on it as dad and go like okay here's here's the path miss this the spray cheese the most I would say I do that's the one look if you like mine pump head over to minepumpfree.com and check out all of our free guides we have free fitness guides that can help you with your fitness goals also come find us on Instagram Justin is at mine pump Justin I'm at mine pump to Stefano and Adam is at mine pump Adam