 You're listening to the world's number one fitness health and entertainment podcast. This is mind pump. Now in today's episode, we got live callers calling in asking us questions about fitness and health. So we got to help them out and coach them live on this episode. But before we get to that, we did an introductory portion where we talk about current events. We brought up some studies. We had some fun conversation. We mentioned a few sponsors. The intro portion was 37 minutes long. Here's what we talked about in that part. We open up by talking about the guy running around Adam's neighborhood that Adam is checking out because he thinks he's attractive. Then we talked about how low carb diets are the best for insulin. I know that sounds silly and yes, duh, but apparently people debate this. And so a study was done and they did some controls and they found that even with higher calories, low carb is best for insulin and glucose management. Then we talked about a study, another study. Scientists have talked about how AI will never be able to be controlled when it's super intelligent. Proving my theory. So then we talk about a CRISPR athletes testing for that and a milestone blocking drugs. Then we talked about Nicholas Cage, the actor that's in everything, including an old movie from the, I believe the eighties. Now he's on mind pump. Then I talked about studies on whey protein. Whey protein is one of the most studied proteins that is out there. Lots of benefits, including boosting your immune system. Now, one of our favorite sources of whey protein or places to get whey protein is legion. They don't use artificial sweeteners. So it's all natural. It's high quality protein. And because you listen to my pump, you get 20% off their products. Go check them out. Go to by legion.com. That's B U Y L E G I O N dot com forward slash mine pump and then use the code mine pump get 20% off. If you're returning customer, you'll get double rewards points. And then we talked about personal trainers. Gyms are reopening, sort of about trainers, what they're doing. Are they staying digital? Are they moving back into gyms? This got us to talk about online certifications. One of our favorite online certification for online coaches and nutrition is NCI. And right now they have a free coaches cheat sheet. It's very valuable. It's totally free. Go check it out. It's good for all of you online coaches in particular. Go to NCI certifications.com forward slash mine pump. Now after that, we got into the live questions. The first person was Chris from Arizona. Then we talked to Rachel from New Jersey. Then we talked to Garrett from Nebraska and then Hannah from Wisconsin. By the way, if you want to get on these live episodes where you can ask us any fitness question, we can coach you on the air, send an email to liveatmindpumpmedia.com. Again, that's liveatmindpumpmedia.com. Also, finally, our January special, the starter bundle is still going on. The starter bundle is great for those of you getting started with fitness or those of you that have taken a long break. It includes MAP Starter. This is the program you start out with. It's about two months to three months long. Then you move to MAPs Anabolic, a great program that helps you build muscle and boost your metabolism. Then you work with MAPs Prime. MAPs Prime helps you correct muscle imbalances and move better. In fact, you use MAPs Prime while following Starter and MAPs Anabolic. And then finally, we've included the intuitive nutrition guide to help you with your diet. All these programs retail combined for about $340, but the starter bundle is discounted to $80. That's a huge discount. So $80, you get all those things I just talked about and you get lifetime access to those. Go check them out. Go to mapsjanuary.com. That's M-A-P-S January.com. I got one for you guys. So there's this guy in my neighborhood right now. And I've seen it like, I don't know. I want to say probably about a year ago, the first time. And it's like super consistent right now. And I wonder if like, he's a fit. He's into fitness for sure. A dude's fit, definitely fit. And he runs it like, so if you're in the Willow Glen San Jose area. How fit is he? Well, he's like fit, like, you know, like. Describe him. Somebody you've been checking out in the neighborhood. Yeah, yeah, yeah. I'm blushing right now. No, so he runs around the area where I live. But here's the funny part, what he does. And the first time I thought it was like a fluke, like maybe just randomly caught somebody who was talking and doing the same time, he runs with AirPods in and he talks to his boys and he does these, these, you know, it's about a, I'd say it's about a quarter mile loop around the houses around my neighborhood. And he probably runs fucking 10 of them. And so about every, you know, five or six minutes he comes through my and you can hear him like three blocks because he's talking to, and he's talking to his boys. Like, oh my God, did you see the game? It's like so loud because it's in his ear. He's running and he's talking. I don't want to trip that guy. Dude, he has this. Wow, what a jerk. Why? He's being so annoying. Oh, it's it's late. He's going to check him. It's late too. He does it like at nine, 10 o'clock at night. So it's normally when I'm walking the boys for the second time, right, before, before they go to bed. And I'll be walking him out there and I can hear it like, you know, I can hear him around the block coming. And he's, you know, sure. And this dude runs shirtless in the winter right now. It's right. It was raining and he was out. That's what made me like think of the story. I'm like, I've been meaning to bring him up. You might be a badass, Justin. You might try to trip him and beat you up. Yeah, whatever, you know, from a bush, you won't see me. Or he's a big mind pump fan and he loves Justin. No, he used to. That's what usually happens. Yeah, he used to like Justin. Don't be annoying. Hey, he found a hack, you know, a way to keep himself motivated. Good for that. Good for him. No, I'm not hating whatsoever. I just think it's kind of funny. Like, I just, when I have a conversation with somebody, even if I have air pods and it's like at a like a normal level. So and I'm cognizant of people in my vicinity so they can't like hear my conversation. I always feel like those people want, you know, you to come into their conversation. So that's what I pull you in. That's what I get, Justin. That I get the feel of like, listen to me, you know, or look at me. What's he saying? I got my shirt off. And what's he saying? Like, yeah, those investment picks 400 percent. Oh, totally. I've heard, I've heard like business. I've heard business conversation. I've heard sports conversation. I've got so many girls coming after me. It's crazy. Yes. It's so crazy. Anyway, I'm definitely the buffest guy in the neighborhood. Yeah, as he's weird. House all works out my favor. I work out sometimes at like six or six thirty in the morning in my garage and and people will walk by my garage often from some of the other, you know, places around me. And I know it's got to be weird for them because especially if it's cold, I keep the garage closed. So if they walk by and I have my headphones on, I don't put the music on a speaker. So all I'm sure all they hear is grunting. All they hear is a cake. Yeah, a critical. I'm definitely and I do realize working out with you guys. I'm definitely the loudest. You're the most audible of all of us. You guys are pretty quiet. Doug makes noise a little bit when we work out. Justin is silent, which is very strange. Yeah, it's kind of psycho. Must be creepy when you have sex. I don't know what's going on over here. I'm glad you messy, but messy, but quiet. I'm delicate, but I'm definitely the loudest. I noticed this. So I'm a listener. Yeah, I listen in body language. You know, that's my thing. I have levels to it, right? So I think I could be as audible as you are. You're just not working out hard right now. Yeah, I guess I'm just not trying. I don't think I'm training that hard right now. Not to that. Or maybe I was. Like, so I've definitely backed off a little bit because I kind of went, hey, I'm like that first month and a half or so, whatever it's been since we've been working together, like working out. Like, I know better too. Like I wasn't training any more than three times a week consistently for an extended period of time. And now all of a sudden I'm in the gym six days a week. I, you know, and with you guys pushing it, yeah, there's no way you can't make like crazy, like grunt noises. That's I've always found that like bizarre if people can like, you know, struggle through a PR. Just like, You gotta let it out, man. Yeah. Well, it's, I mean, you're brave. Here's the truth behind the science behind it. It's like in martial arts, you know, they teach you to key eye, you know, when you're in your martial arts, what you're essentially doing is you're bracing your core while releasing your breath. Because if you just hold your breath, you know, you're doing sets of 10 reps, you're gonna pass out. So you gotta let it out, but you gotta brace your core. So it's gonna be like, it's not gonna come out like tension there. Yeah, you gotta do that. That attachment. What's that attachment calls? Anybody remember the one I put on the barbell over there? Oh, I love that by the way. The shoulder press. You ordered it. I can't remember. You know best. You know what, I have no idea. I've actually never used one of those. I've never seen one before, never used one. And then who was it that was using one? Was it Ben? Yeah, I think it was Ben Pollock. Yeah, yeah. And I think it's called a Titan something. Anyway, we jimmied it so that one side of the bar is on one side of the cage on the safeties, the other side is where the attachment is. Is that how you're supposed to do it? That's how he showed to do it. So he did a post, because he does this in his videos quite often, and then he did a post showing how they set it up. So we set it up over here. Oh my God, it feels so good. I'm going to use it today. The full, when you come up and get full extent. I got a great pump from that. Yes, it's definitely a bodybuilder shoulder press. Well, of course it's like in front of you. It reminds me of kind of like the hoist machine. Have you used the shoulder press for the hoist machine? Yeah. As you press, your body kind of goes away. Yes. You kind of push your body into it and you kind of pull. No, but this one you move forward as you push up because of the angles. You get really good extension. It actually reminds me more of a hammer strength. Because you know how hammer strength machines, the angles mean that the weight will either be heavier or lighter depending on where you're pressing it. Yeah. So because of the angle, it's actually heavier at the bottom. At the top, it's a little lighter. So you get this crazy. Well, this is what it used to like from the landmine. I mean, it's like similar to that, but it's definitely even on another level than that, for sure. Yeah, definitely. Yeah, this morning I did. Here's one thing that never changes. It's really annoying. I don't care how fit I get. Leg workouts make me want to throw up and go to bed afterwards. It's like I can't even. If it's all focused on legs yet, it's hard to kind of just keep going. I mean, one hour leg workout for me, I might be able to get nine sets or 10 sets. I can't get more than that. I just can't squeeze it in. Especially if it's high rep, too. Oh, and I did that today. I was doing those goblet squats on my heels elevator that you had me do a little while ago. I didn't enjoy leg workouts until it was full body. You know, like the pure leg day by itself, I'm still like, this is bullshit. It's too much. This is bullshit. It's so stupid. This is communist. Hey, so anyway, you guys want to hear? I love when studies come out that are, you always ask yourself, really? Do we need to do a study like this? So there's a couple of them. One is nutrition based. And then the next one is something about AI, which I can't wait to talk about that with you, Justin. Yes. OK, so let's talk about the nutrition one first. What do you want to talk about with me? What don't you want to talk about with me? Well, you like that kind of stuff, too. But you're like, you shy away from like the cool theory. I shy away. You make fun, you know, you'll dive in. Yeah, you know, when the apocalypse happens, you know, Justin and I are going to be like, I told you so. I know. You know, we'll be gloating the whole time while the world is ending. No, anyway, so they did a study on diet. And so this is what they found. Let me see. I'm going to click on the link so I can tell you where it was done. This was done in the National Institute of Diabetes and Digestive and Kidney Diseases. OK, so here's a summary of the studies. This was in Science Daily. People on a low-fat plant-based diet ate fewer calories but had higher insulin and blood glucose levels compared to, when they ate a low-carbohydrate animal-based diet, according to a small but highly controlled study. So here's what's good about the study. It was controlled, meaning the meals were given to them. So it wasn't like a survey, which is very, those are terrible diet studies. So this was controlled. And they had the people eat a low-fat, lower-calorie diet. So you know the argument's always like, oh, it's about the calories, it's not about the carbs. It's not carbs versus, yeah. Yeah, it has nothing to do with the carbs when it comes to glucose or insulin. It's, oh, it's just the low-calories. They put them on plant-based diet. They all had a lot of protein. It was just plant-based protein on this one, except they ate low-fat, so higher-carb. The other, then when they switched them to the animal-based diet, it was low-carb, higher-fat, and higher-calorie. So they ate more calories. And yet their glucose and insulin were better. So according to the study, and this is, again, drumroll, low-carb diets are probably better for insulin-resistance. Yeah, mind-blown. What does that translate into, though? What does that matter if the weight loss thing doesn't change? No, the weight loss, actually, the people did lose more weight in the lower calorie. Oh, OK. They did. So they did lose more weight, of course, because the calories were, so here's the deal. And this is how many less calories they had, because you think, oh, how many less calories? A couple hundred? No. The main results showed that the people on the low-fat diet ate 550 to 700 fewer calories per day than when they ate the low-carb diet. Despite the large difference in calorie intake, participants reported no difference in hunger, enjoyment, and meals, or fullness, or whatever. But participants lost weight on both diets, but only the low-fat diet led to a significant loss. But that all be, of course, because they ate lower calories. But when it came to glucose and insulin, it was the low-carb diet. They didn't do any bi-fat testing. It was just weight, yeah. Yeah, it was just weight. What is significant? Come on. We can't get a number there? We can't get an average? Geez, I'd have to look up the study and get deeper on that. But I mean, oh, well, I mean, you figure. If you're eating 500 to 700 less calories than the other group, you're going to lose more weight, for sure. I don't know how much more, depending on how long they were doing it, but you're going to lose more weight. But I like the fact, because, again, the argument that I, especially you get this, especially from the vegan, pro-vegan community, is that the, you know, like, what was it? What that, was it, what the health? No, was that the one? Yeah, yeah, yeah, what the health, is it garbage one? Yeah, yeah, that was the one that we watched, or game changers, where they were saying that no diabetes and insulin resistance, it's from fat, it's from animal fat and animal protein. It's not from carbs, carbs don't cause that. And if your calories are low, then whatever. Well, the study shows that the calories were higher and yet they had better. It seems straightforward, but yeah, I guess we do need studies to kind of, because of all these theories that are out there. How about the heat that you're getting for the Rob Wolf episode, huh? That's pretty funny. Oh, that's funny. Yeah, typical. I thought that was a great episode. I thought it was. I thought it was too, I thought, I don't think. But I, look, I love this debate. It's so reasonable. It's like, what, what are we talking about? I love this debate. I think it's an important discussion to have, and I think oftentimes when we look at issues, we tend to get myopic, and we don't focus on all of the unintended consequences or downstream events of making a change. So it's like, you can say, you know, switching to paper bags is better for the environment because the paper bag, you know, biodegradable in the earth faster, but then we may not consider. How about it takes to produce them? Right, what it takes to produce some and to travel, and if they get reused and blah, blah, blah, blah. And I just picked a random argument. I'm not arguing one side or the other. I'm just saying, you gotta look at all of those, you know, downstream, you know. Yeah, so, okay, so let's move to AI. Does this support my theory that it's gonna be the antichrist? No, but I wanna get there. I love that. What a great theory. Well, the best one is. That is my theory. So here's the title of the study. So this was, the source of the study was from the Max Planck Institute for Human Development. So if you guys aren't familiar, this is a, I mean, high thinking place, right? So here's the title of the study. Computer scientists. So this is their findings. We wouldn't be able to control super intelligent machines. So this was. That's right, I just studied this. It came out with a study. So it says basically. That's captain obvious. Using theoretical calculations that international team of researchers shows that it would not, it would likely not be able to, to control a super intelligent, artificially intelligent machine. Obviously, be able to outsmart you. Yeah, well, well, some of the, some of the, some of the things that they said were, we can disconnect it from the internet so we can do this. And they're like, well, it's smart enough. It'll figure things out. Another, you know, theory is well, if we teach it to never harm anybody, then we can, whatever. And they said, well, actually. Yeah, no, so. My brother and I was trying to explain to me, quantum computers and I just, I couldn't even stick with it. Like it was just so out there. Like he's like, basically there's no real need for it. It's just the, the, the processing speed and the power and the, like it's, it's on such another level that it's, it's hard to comprehend. And it's like, why? Why are we even going in that direction? What's that going to do for humanity? Nobody's even thought about that. Well, if they come out, if they have quantum computer, like a legit, like quantum computers that people can use, then your passwords are worthless. Yeah. I mean, it's theoretically an almost infinite number of calculations now, all at the same time. Way faster. Yeah. So it's pretty crazy. So back to your theory, the best theory of ever in my life. So your theory is that the. AI is anti-Christ. Yeah. That the anti-Christ that is talked about in the Bible, right? Yes. He solves all the problems. The prophecy. And all that stuff. I didn't come up with this. Is not a person, but rather AI. Yes. The emergent of the emergent. I can get down with that What's most likely to happen with this is that we are going to continue to create these, these machines to make our lives easier, right? I mean, that's been the evolution of it so far. Why would that change, right? Drive our cars around for us, do our work for us, get our food for us. Sink for us. Right. So here's where I'm at, because of what I've seen in the world and how, you know, reliant people are for other people to tell them how to think, what to do, how to react. Like nobody's using their own brain to apply critical thinking. So I'm just, it's already happening as far as I'm concerned. Well, I mean. And then your theory on the, like using the Bible or the anti-crisis that this, the whole idea is that we're going to create this, you know, future that is heaven-like, right? Where you get everything you have in your utopia. Yes. Right. But yet we're going to be unhappy and shit. Yeah. Well, this, I mean. Controlled completely. Yeah. Like imagine if we, because here's one of the problems obviously is that, you know, humans make mistakes and, you know, markets are great at allocating resources and figuring out problems, but there's still a trial and error process. Central planning doesn't work very well because it's impossible right now to predict every possible outcome and what's the best thing or whatever. But let's say theoretically we had this like super intelligent machine that could literally plan society. That tells you exactly what to do, when to do it and who should, for the betterment of humanity, die or not survive. Or hey, look, it makes sense that we, we genetically engineer humans and we abort all these, whatever people who have these genetic issues that are not intelligent or not tall enough or whatever. Yes, it makes sense that we do this thing in the environment to block out the sun. And so we start doing all this crazy stuff because the computer tells us and there's no objective morality behind it. Right. There's no criticism or anything like in place to slow anything up. Yeah. You know, you guys want pleasure. Let me just hook you up to this machine. You don't have to do anything. I'll feed you and you'll just be an pleasurable ecstasy 24 seven all the time. That's my theory. My theory, it's going to be the plugged in and unplugged people. Yeah, you say that all the time. I know, I just, I believe that. It sounds like a good sci-fi movie, to be honest with you. There already is. The Matrix, pretty much. Or the Ceregates, right? That's like that. So there's already been a movie about it. It just, to me, what we keep seeing is that makes the most obvious what will happen first. So before AI is taking control of the entire world, it'll be a simulated world. It'll take over first, right? I feel like, and then you'll have the option to plug into that or not. And I think that it'll be better than a lot of people's reality. And so I think a lot of people will succumb to it. They'll say, why go out in this world where I'm depressed and people make fun of me? And I, it's hard. Yeah, it's hard and I get in fights and it just, I struggle. We're here in this virtual world. I can do whatever. I can make myself look the way I want it to look. I can have as much money as I want to have. I'm a purple dragon. Yeah. Wow. And I just, I think that. And I think why it'll get pushed is because I think that we'll support it with how many people it's helping. Like that's how, that's why it'll get traction is because it'll roll out people that had depression and had these issues. You'll start to see it like resolve that. Like all of a sudden they're happier and then we're going to start to say like, well, look what it's doing. Absolutely. I like to take it to fitness because we have an audience, a fitness audience and that's obviously, you know, our expertise. But, you know, if you took, well, no, if you had that on hold. If you took, I mean, we have ideas. If you took away all of the challenge and pain and struggle that is associated with training your body and eating right, right? If you eliminated all of that and just got the results, right? If there was a way to make people perfectly fit and perfectly healthy and they didn't have to do all the trial and error and all the work. 95% of the people would sign up for it. They would sign up for it. And you know what's funny? They would soon realize that they would not get nearly the same benefit that you get from going through the- You're not gonna appreciate it that way. It's not, not only not appreciate it, but most, and I can say this 20 years as a professional and longer as someone who's worked out, to be honest with you, most of the benefit I got from fitness and nutrition was the struggle. It's not from the- Well, that's where the value lies. That's 100%. It's just like the money thing, right? It's no different than somebody who is, it's comparing somebody who has worked their whole life to achieve being a millionaire versus somebody who hit the lotto and was a millionaire overnight. The value of that dollar is gonna be completely different between those two people. And what do I- And you don't learn anything along the way. And I know that sounds like whatever, because some people struggle, I get that, but would it be the same to magically appear at the top of the mountain or as climbing it? Of course not. And I know that, again, it's easier said than done. I mean, I'm over here talking like, we need to have the struggle. And I'm sure if I was presented with opportunities where they're like, hey, Sal, you wanna get this thing with no struggle whatsoever. I'm not gonna lie. I might do it. I feel like I'm like, I've already worked really hard. I've already done all that shit before. So I feel like I've built those values. Yeah, totally. Just give me the pill. Totally. But you know what's a great classic story that talks about the- And cause, you know- Alchemist. No, not just Alchemist, Frankenstein. You go Frankenstein, I go Alchemist. The story of, you know, he created this life and he created this, it turned into be a monster, you know? And it's like, we don't even know what it means to be human. Like it's such still a philosophical question we don't have an answer to. But we're gonna try and create a self-aware machine. We have no idea what that even looks like. Well, I mean, I like the Alchemist theory, which is that you spend your whole life trying to pursue this and then you get to that destination and then you finally realize, oh shit, the real treasure was the journey there. And I was so focused on the end goal of it that I wasn't being mindful and present during that time. I finally get to the end destination, realize that when I get there, they go, oh, by the way, your treasure is all the shit that you got to go through to get here. You're like, fuck, why wasn't I not paying attention? Yeah, totally. Hey, speaking of cool science stuff, you know that testing organizations are starting to look into figuring out how to test athletes because they think this is gonna happen in the future, how to test athletes to see if they've used CRISPR technology to... No way. Yeah, to mess with their genes, yeah. So they're trying to figure out like, how do we test for this? Cause when this becomes, it's going to get, we're gonna get to a weird point where you could just alter your- Wouldn't that be in their records? No, I mean, what if they did a black mark? If they did a black mark. Which is where most of it's at right now, is black marking, right? We all know because someone will be like, arm barring someone and then he'll use his laser eyes to cut his head off. And then all of a sudden we'll get angry and like turn fluorescent. Yeah! Like, holy shit, dude. We got high jumps. Something is it right here. High jumpers with knees that bend backwards like before you go. Hmm, why he's bouncing really far with those every step? That's gonna get super weird. That's kind of strange. It's funny, they're already thinking ahead like that. Like these are gonna be like major performance enhancements that are gonna be- Dude, it would make anabolic steroids so obsolete. Oh yeah. Yeah, but like genetics- I'm sure Rush is already all over this. Yeah, cool. You have 10 more pounds of muscle. I have laser eyes. That's a cool side of laser eyes. But you know, I'm like, look at genetics. Like, Brock Lesnick, you could put me on all the drugs in the world and you know, 17 year old Brock Lesnick would be stronger than I am. Cause of genetics, but that's gonna be weird, right? Cause they're gonna get their hands on it, of course. Especially these countries that, these Olympic, you know, these communist countries that fund this kind of stuff for their athletes. You're gonna see that shit. Well, maybe that's the reason why it is, right? For that exact reason. It's less of what will go on here that we're probably worried they'll get our ass kicked somewhere in the Olympics. So that's why it's coming out. I mean, who knows? I mean, you guys saw, remember though, we brought this up a long time ago. You guys have seen those modified animals where they modify their myostetin gene. Yeah. Puppies that glow. Not the glow one, that one too, but I'm talking about the myostatin gene. Yacked ones. Oh yeah, like the dog that looks like, and the bull that they do. Do you know what a whip it looks like without a normal whipping? That's a skinny ass. Yeah, I've seen it on that. And then there's a myostatin. Where are they at with that? That's been a long time though. They did that a long time ago. They're coming out with drugs that'll do that. Because it's, I mean, if you can give someone a drug with muscle wasting disease or whatever, what that affects myostatin, again, steroids are nothing. Doug, if you can pull up myostatin dog. We've seen this 100 times. I know, but I like to pull it up because. I know, Jesus, we've seen this 100 times. It just looks crazy. It's been around forever though. I mean, this photo that you're pulling up right now. It's at least 10 years old. Oh yeah, at least 10 years. I remember looking at it. So where's the human examples? Dude, there are human, the one in the middle. That's a regular whip it. And then there's the myostatin whip it. Yeah. He's a horse. Now, what is, what happened to them later on? Like I imagine like the rest of your organs can't handle that. Like your kidneys and your liver. They don't live very long. Like to me, that's where, that's where this would go wrong. I was like, okay, yeah, you could do this to a human and blow them all out. But then like the rest of your organs wouldn't be able to keep up with its functions to maintain that. Maybe, huh? It's like putting like serious horsepower in a car without doing the rear end or the tranny or handling anything else. And it's to support that kind of power. That's what I would think. I wonder if there's varying degrees of it. Like maybe there's like extreme and then there's like, okay, this will make you more strong, but you're not gonna be so, you know, muscular that you can't, you know, walk two steps. There is a natural animal that was bred and they accidentally, well, not, I mean, purposefully, but they didn't know what they were doing. Bred it to have this myostatin gene be altered and that was a Belgium blue bull. If you look at a Belgium blue bull. Oh yeah, they're crazy. Versus a regular bull. It's like, I mean, these bulls are pretty damn crazy looking anyway, but a Belgium blue bull, let's see if Doug pulls up. Look at that. Whoa. And so he's just this now. Scroll down, Doug, to the middle picture. Look at the glutes on that one. Okay, so this bull, this bull has also been injected with this or they've just been bred and this is what comes out. Yeah, they've been bred and now scientists can study them and say, oh, this is why they're so insanely muscular. Is that, and it's crazy because they don't, they feed them normal. I was just gonna say, this is interesting. So how long has this been around? Like this, these pictures of these bulls. I don't know how long Belgium blue bulls have been around, but. Much longer than when they figured out the whip it, right? And started doing the myostatin. Yeah, these are, these are just, they were bred this way. This is what they look like just because they've been. Is this the research that led to learning about the myostatin blockers? That's a good question. I mean, I would think that's who would stem from that. 1950s. Wow. Yeah, so they got massive glutes. So muscular. Could you imagine in the 50s when you were the people part of this to like actually cross breed that, then you saw that come out? Yeah. What the fuck? What do we just do? Jim Bob, get over here, get this out. Introducing the bull with twice as much meat. You own 10 bulls? How many? Oh, I had five. I imagine how nasty that taste though. Just all muscle. Hell of tough, dude. Yeah, bulls are, you ever watched videos of like the bulls, like the running of the bulls and they find a car and they hit a car and flip it? What does that bull do? Oh my God. It just like smashes through buildings. Splits it now. It's like a dinosaur. Speaking of which, did you see King Kong versus Godzilla moving coming out? No, not yet. You know what, that's on, what, HBO Max? Like they do all those previews and stuff. Like I'm out of the loop with that. Are you not on HBO Max? No, not yet. Yeah, I had a regular HBO, yeah. I gotta do another soon? I know, what the hell, explain that to me. There's HBO, I have that. You gotta pay more for it. No, no, no, HBO Max the same thing. You know who owns? What do you mean the same thing? I won't let me log into HBO. No, no, no, no, you have it. If you pay for the HBO, you have HBO Max. I don't think so. Yeah, you know, by the way, look up Doug for me. I can't believe I can't. I was just talking to somebody about this because I didn't know, HBO Max, who owns it now? Somebody bought it out. God, I was just talking about this. I can't remember what it was. Yeah, but they're coming out with like all of the new movies are gonna drop on that platform and theaters. Yeah, I don't know if you guys have been paying attention to that, right? Like HBO. Because Wonder Woman came out on HBO Max. And this is where why I'm still sticking to my original theory like three, four years ago, whatever it was when we talked about Netflix. And I think that Netflix will, who is it? Oh, Warner Media owns it. They bought HBO Max and they bought another one. Oh, and AT&T, excuse me, right? So AT&T bought them. All right, Doug, look up HBO Max versus HBO because I'm almost positive. If you sign up for HBO, you don't automatically have HBO Max. Yeah, you should, bro. No, because I have HBO and I tried to get on there and you gotta pay extra for it. So I pay extra for both? Yeah. You get, you put, you know, I bet you spend thousands of dollars a month on every channel, even though you sign up for it. 30 bucks above. Is it really? Yeah, dude. I didn't even know I was paying that. So Godzilla versus Kong, this is gonna be awesome. That was a huge Godzilla fan. Back to my Godzilla fan, yeah. Back to my Netflix point though, this, I think that HBO and Apple are coming out with better original content than Netflix is. Well, that's not a theory. They're putting out less too. So I think they're concentrated on quality. Netflix's strategy is throwing spaghetti on the wall. That's what their strategy is. Throw as much as you can on the wall, see what happens. And did you see the recent, there's like a female version of the Bad Boys that's Netflix's next original? I feel like that's what they do. They just hack an algorithm. Bad Boys was so, such a hit, has a cult falling. Here's the formula, let's literally take all the movies of the hits of the 90s and just make it female. Right, no, they're doing stuff like that. 100% they're doing stuff like that. So I think that's Netflix's formula for trying to find a hit. But the question that I would have is, is it still working enough? My theory is that, okay, HBO and Apple. Maybe for now, right? Right, I think, well, again, it's like it's the process food argument that maybe the healthier version is better for you, whatever that, in this case it's, we're talking about streaming videos, right? So I think that they are the junk food, Netflix is the junk food of streaming. Because they release all of them at once. Indulged, too, right? Yes, exactly, they have, they've... It's all junk food. Yeah, I know, I know it is. We're spitting hairs in the difference of like... I mean, how many documentaries you watch? Like that's the stuff that's the unprocessed food. Is that what it is? Documentaries, dude, learn some shit. Learn some stuff. Yeah, no, no, that's fair. I mean, we watch a lot of documentaries. There's not, I'm just, I don't watch a lot of ones on The Aliens. You have phology in that. Yeah, yeah, I was just gonna say. I'm not watching the same documentaries as you guys are. Interested in this. You have phology? Is that what it's called? Yeah, it's real science. I love it. I wanna know how Nicholas Cage made it into our notes. Which one of you is that? Oh, I put that up there, dude, because I was watching Fast Times of Richmont High and I was like, is that Nick Cage? He does like no speaking role in it, but he's like in the background and I'm like, this is Nick Cage, dude! Like I had no idea it was that movie. Is he in the hot dog on a stick? Is he the guy that works for that? He's in the back, like when, you know, the flippin' burgers guy, yeah. I remember. Yeah, so I just was trippin' out because it was like, it wasn't hyped. Obviously, I guess the story behind it was he was going for the role of the older brother that was actually the one that was like, you know, trying to keep his job and then he left that job and then got the pirate job. So like that was, he went for that, but then he had some really weird audition where he was like improving and it went like really bad, apparently. Oh really? Yeah, I read into that because I was like, I was trippin' it. There he is! He was here. Brad's bud. Brad, oh, he's the buddy. Brad's bud. He's gonna have a name. You're Brad's bud. Fast times. What a great coming of age movie. Oh yeah, it's a classic, you know. If it's on TV, I'm watching it. Yeah, Spicoli's the best, you know. Yeah, and that whole thing. Nicholas Cage is another one of those actors too that's like Kevin Bacon that's been like in everything that's you can probably attach. You just feel like they always need money, you know? Is that what it is? Yeah dude, like they're always at some tax issue or something dude, they just need to work. You know what's funny? The internet has made, has improved his and who's the other guy? I'm thinking of Keanu Reeves. They're like, likeability. The internet, like all the memes about them, like now people like them. Keanu Reeves like one of the nicest guys apparently, like ever, like this is the great actor. Consensus, yeah. He's the only actor, he's the only actor that can be the same character in every movie and make it work. Dude, he love it! Didn't he just do something really nice? Didn't he just do something in Barstool? Was he one of the guys that was on there too? I thought he did something. I thought I heard him in the news again. Yeah, I don't know. Tell me about how awesome he is. I feel like him and then like Bill Murray. Like I always wanted to meet Bill Murray. I love that guy. Yeah, that's true. I agree with you. Yeah, he's one of the, and he'll just randomly show up at parties. He's that guy, you know. My buddy, Caddy, for him said he was amazing. Yeah. Yeah, he did like, my buddy got to Caddy for like one of the celebrity golf thing that they do up north. Oh yeah. And said Bill Murray was just absolutely. He said him and Charles Barkley like in person and Emmett Smith. Oh, I love, yeah. Those three, he met all three of them in person and said that and other people too. But those were like, he said like, they were great. They were like down to earth, hilarious, like fun to be around. Have you guys ever met a celebrity in person and then just realized that they were just a dick? You guys have any experiences like that? Yeah, Dana Stubblefield. Fuck that guy. He's a piece of shit. What happened? Well, I mean, he's in jail now. Oh, is he in jail right now? Yeah, cause he has the allegations and things that actually were true, about being abusive with his girlfriend and whatnot. So I don't know, like I was training his girlfriend and he, you know, he was a cheap ass. I remember that. Cheap ass, but also like, you know, checks, bouncing. And like, he was just, I don't know, dude, he was just a real piece of work. His checks were bouncing as a pro football player? Yeah, dude. Wow. That happens. So there you go. Here's my example. Wow, I met Phil Heath, he's not really, I mean, in the bodybuilding world, I met Phil Heath once and I remember thinking like, you're a dick. Is he? Yeah, he was a total dick. He was not cool. Oh, he doesn't seem like he'd be that way. No, no, he was a total like. A lot of, I had a buddy that met Mel Gibson in Hawaii and said he was a total dick when he met him. He was like, you'd let y'all let him get away from him, shit like that. Really? Yeah, yeah. So I heard he was a dick. I told you, I don't, there's a, Marchion Lynch I had a bad run in with him. I didn't like him at all. But to me, it's more, I like talking to other people that are really cool because it's, to me, that's more rare to me. Probably. Ronnie lot was my favorite encounter with somebody. Yeah, he's so cool, dude. He's been in the gym. His daughter was coming and working out at 24. I used to work out of his gym. Remember his gym? Yeah. It was Ronnie lot's fitness is what they called it back in the day. I mean, he's intense, dude. The guy was super intense, but like I went to a football camp and met him a few times. He gave me, he was one of those guys that was really encouraging, trying to get you to learn the skill and everything. And yeah, he was, he was awesome. That's awesome. Anyway, back to fitness and nutrition. I looked up whey protein. I did not know that whey protein had so many studies done on it and that it was actually quite exceptional. Did you guys know that whey protein is one of the best proteins for immune system health? Did you guys know that? What's the connection? Well, it's digestibility and it's high glutamine content is what they think. But I'm gonna pull up some of the studies on whey protein. Now is that them comparing it to other protein sources? Yes. Okay. So these are, and these are legit. So whey protein may help treat type two diabetes better than other forms of protein. It may lower blood pressure. It may help reduce inflammation. So they found that it reduced C-reactive protein in people who had, who supplemented with whey protein. It may be beneficial for irritable bowel disease. So if you don't have a dairy intolerance and you have gut issues, whey protein apparently supposed to be one of the best ones. Kind of interesting, right? What an interesting thing about whey protein. You know what's funny? People don't realize this. Companies used to throw whey away. Yeah. It was like the bad part. Leftover. It was a leftover. Oh, really? Yeah. I didn't know that. Yes, it was. I knew that about collagen protein. Collagen protein was thrown away and that's one that I keep getting asked. People ask me, I don't know if it's getting popular right now or there's a brand that's getting really popular, but it's a common DM question that I have to answer of people wanting to go. You know, here's the skin, the skin and the hair angle they use. You know what's funny? So if your protein takes really high, it kind of doesn't matter, but you know, here's the contrary to that. How many people do you know eat a very, I mean, a legit high protein diet? Not very many. Well, yeah, most people don't. And so they take something like that and they swear by it because they feel it. They see and feel different. In that case, it does make a difference. Well, but I mean, you would make a bigger difference if you had whey because whey for the exact reason that you're bringing up right now, if I had a choice, right? And that's the part that I was trying to communicate with somebody in my DM just in the day, is that? Oh, if you had to pick? Yeah, like, so it's like you're not... You're probably better with whey. Of course you are. I mean, you're getting all the same benefits that you're getting from the collagen protein, plus it's even more nutritious to the point in the study that you're bringing up right now. So it's like, and really all it is, is that this is protein that used to get thrown away just a decade and a half ago and now the marketing has found a way to save it, use it and market it. But in reality, if you're comparing it head to head with either one, a mixed vegan protein or two away, it loses. Yeah, well, whey is one of the best that you could possibly... I see the problem, I can't have whey because it's dairy, but I know you guys have it. That's your main source, right? Yeah, yeah, I've been trying to be as consistent as possible having that whey shake before I get here in the morning. And it's been, I definitely feel that. Like, I feel like it's been a good addition. I bounce back and forth. So like, I keep the Legion whey and I keep the Organifi protein. And I find that if I'm good about alternating back and forth, I don't have any issues. If I have a lot of whey consistently, I do notice that it bothers me a little bit. So I have to just... You have like a mild variant all night. Yeah, well, hence they probably eating ice cream every night for fucking 20 years. I'm sure that had something to do with it, right? So... A lot of ice cream. Yeah, yeah. And like even that, like I can't, I mean, I used to be able to eat like a whole carton of that shit before and think I was fine. I'm not sure if I was or not. Where now it's like, if I have even just the slightest serving of that, I'm definitely paying for it. And so I noticed that if I have milk, a whey shake and like a protein bar, it all derived from whey in a day. That's enough to like kind of put me over to where it throws my stool off. If I'm really... I mean, sometimes I can get away with five, six, seven days in a row of whey if that's the only source of it that I'm really getting in my day. But if I combine it with other things which is normal in my diet. So I find that bouncing back and forth between the vegan protein and with that is the best that I've felt. Speaking of protein and this is unproven. This is just like rumor, but I hear it rumblings of it in the interwebs. That apparently there was a discussion to potentially or at least somebody, a scientist said, hey, this might be a good idea. We should create a way to inoculate people so that they develop a meat allergy so that they wouldn't eat meat anymore to help the environment. You believe that? You actually came up with that idea. Did Rob Wolf bring that up? He brought it up. I read that and it just mind blowed. And I looked it up and I did see some articles written on it. And you know what causes meat allergies right now and nature for some people? Tick bites. Oh yeah. So yeah, some people will develop a beef allergy because they got bit by a tick. And that's not associated with limes at all? That's a good question. I don't know. I think it might be associated with limes, but yeah, with Lyme disease. Oh, I know that. Yeah, so someone brought it up. Let's make people allergic to meat to help the environment. It's so crazy. I know, right? Yeah, what is this like agenda? It's just, I don't know, dude. Again, this is one of those things that just kind of makes you scratch your head a little bit. Why is that a good idea? Yeah, it's not. I wanted to ask you guys, because I've been getting more and more DMs like this, what's the feel right now with things starting to open back up and then trainers? Are you feeling like more trainers are going to virtual? Are you still seeing that trend? Now that it's starting to open back up, like what are you guys getting as far as in your DMs? The trainers that I talked to who went virtual are going to stay, because they're finding more success going that way. They're not working for someone else, so they're able to obviously keep more of the money. They're finding their clients like it. They're doing very well. Now on the flip side, I think there's a lot of people that tried to go virtual that just couldn't do it. It's different. It's very different. Yeah, no, I've had the same. A lot of my friends that were in the business for a long time, and I was at those personal trainer gyms, like they're just not motivated to go back. Like they've kind of rearranged and they're either focusing on a different career or they're doing that completely virtually, but I'm also getting like half of the DMs are like brand new trainers, like wanting to know how they can start right now. And I'm just like, wow, this is interesting. Well, I'm still surprised at how many, our audience that still hasn't like gone over to all the NCI stuff because they have so much good free content that they provide. They have a coach's cheat sheet that's free right now. So you can literally go on there and it doesn't cost anything. And it literally, and it's very valuable and it'll break down, especially if you're getting started, how to be an online coach. Yeah, no, I feel like online or not. I feel like the content that Jason and them over at NCI are producing and so much of it's free that they do for our audience that if you're a listener of ours and you haven't gone over and you're either considering being a trainer, you're already a trainer and you're not taking advantage of all the content they have, I think it's just ridiculous. Well, it does look like things are starting to open back up. I know here in California, just an unexpected turn of events. The governor just, you know, he's announcing, he's reopening things. I know in other cities and states, they're talking about how they need to reopen. Just a couple of votes shy of recalls and it's open. Yeah, it's pretty cool. No connection there whatsoever, it's zero. No, I had nothing to do with that. But yeah, no, things are apparently, they're starting to move forward with opening things up. And this has been such a devastating blow. To the gym industry. Just absolutely. And small businesses in general. In general, but gyms in particular, it just didn't get no love. It's not like you can do takeout, you know, at least not to play it down. Restaurants got hit very hard also. I have family members that own restaurants. But you know, when you own a gym and there's no takeout, it's not like you can do takeout with a dumbbell or whatever. You know, order your workout. Yeah, they were fucked, completely fucked. Most of them all, I mean, you know what we should do like a follow up on all the buddies that we had on the show that talked about that Mark and I haven't talked to Scott in a while. Like I don't know what's going on over there. I'd love to see how they're doing now. Yeah, it'd be interesting to see how everybody pivoted, you know? Cause it was not, it was what? It was a good solid, I would say four months, five months ago when we did that. Longer. Has it been longer than that? I think so. Yeah. And some of them, I mean, we talked off air about some of these companies that were considering bankruptcy and stuff or already back then. So I'm curious to where everybody is at today. Cause it didn't get better really in the last five to six months unless they had massive pivots where they went like all virtual. I think we're gonna look back and we're gonna say that telling people that they couldn't work out in a gym was one of the stupidest things that we ever did. I really do. I think we're gonna see just worse health as a result and we're gonna find that gyms were not super spreader events at all. And studies are already showing that. I agree, but I also think there's been a really positive thing from all this. I do think that I have never seen so many, at least, and I don't know if this is my own bubble because we're on a podcast and we sell these digital at home type programs. But I feel like I've never seen so many people working out in their garage right now ever in my life. I mean, I walk in my neighborhood and I see it all the time now where someone's garage door's open. They got like a whole setup. I can't help but like peek in and be like, oh, what have they got going on in there? Like never saw that before. I mean, I thought it would be super rare to meet somebody who had a gym inside their garage. I felt like you had to be like a really serious lifter to spend that kind of money on a garage gym where now I feel like, I don't know, it's relatively affordable for people to do that when you do the math on how much of gym membership it costs over a couple of years. And so a lot of people are investing in a gym at their house. Huge, huge. And I just think that it's shifting. It's gonna make us look different. A huge market shift. This is why Peloton and Tonal and all those companies are crushing. I know Peloton's continuing to crush because people are, you know, the demand for fitness is still there. But I mean, there's still people that fall through the cracks. There's people that don't have a garage. There's people that can't afford. Because here's the thing about a gym. You pay a monthly fee. It's like you're renting fitness. You know, buying equipment or a Peloton, it's thousands of dollars. Some people just can't have a major investment. Yeah, but you guys know that Peloton, PRX, all these companies offer these payment plans that are less than memberships. Yeah, that's true. Peloton has one that I want to say theirs is 60 something bucks a month. Yeah, that's true. So, and I know PRX is the same thing. They do the same thing. Yeah, that was a very smart PRX. Yeah, I mean, Katrina and I were just talking about this like I'm so bad. Like I still, I haven't canceled three of my gym memberships and I haven't been in almost a year now. It would be- Put that down to the IRS's donations. Well, I mean, it would be a lot cheaper for me to go get the PRX set up inside of our garage and do that. It would be, I'd save money by canceling those and then just going on a month. And then what is in a couple of years I have all the equipment all paid off and then it's mine. Right, right. Yeah, so. First question is from Chris from Arizona. Hey, what's up Chris? How can we help you? What's going on guys? Hey, I just had a trainer kind of question. So I'm in the Army and the Army is trying to transition to this new PT test. And one of the events is called the standing power throw. So it's kind of like, you know, like the strongman, they do the keg toss thing, but except for instead of vertical distance, it's more horizontal distance with that 10 pound medicine ball. And I'm just trying to think of different ways or different exercises to incorporate or to give my soldiers to kind of improve their performance. So like right now, doing a lot of heavy kettlebell swings and also doing a lot of like squat jumps like power to increase power up, but so. Okay. Anything else would be appreciated. Yeah, I'm going to ask you a few more questions just so I can get a little more specific. Is this an isolated test or are you doing this right after a run or other activities in the test? So you're doing it right after deadlifts. So you're already kind of getting power from that, but yeah, it's just a single event. And what does the deadlift look like? Are you doing reps? Are you doing a single? It's a three rep max on a hex bar. Okay. So you go three rep max hex bar straight to throwing a 10 pound medicine ball behind you and looking for distance vertically. Horizontally. Horizontally, excuse me. Yeah. All right. Perfect. So you're on the right track. You can actually, I don't know if you have the ability to do this, but you could actually do kettlebell throws behind your body outside as well. If you're in a grassy field, it's a great extra. I love this exercise. You take a kettlebell, start it like you would with a medicine ball kind of on the floor, maybe between your legs. And then you launch it behind you to see how far you go. That was a couple of ways I would practice this. I would practice this with a lighter kettlebell for speed. And then I'd practice it with a heavier kettlebell for the strength aspect. Do you have access to any of our maps workout programs? I do not. Okay. So maps performance would, I would say, would probably be the best one or strong. I think strong too with the, because we have over the shoulders sandbags in there. We've got the single arm snatch in there. Those are all good movements that are going to, I think, translate well for the test. Now, are you, what's the distance that you guys need to reach? And on average, where are your soldiers hitting? Well, it varies. I think the very most basic level is like four meters. So it's not super far. And then the max is right around 12. So not significant amounts of distance. And then obviously with our female soldiers who are seeing them have a hard time even, you know, getting to the baseline. So. Okay. Something else to pay attention to is your technique because it's a technical, you know, we think a lot about the strength and the power, but there's a lot of extension going on in that kind of a throw. So practicing the skill would be also a valuable. I was going to bring up and so you mentioned like box jumps and like vertical jumps, anything with triple extension where, you know, you're driving through your feet and we're getting that knee extension. We're getting the hip extension. We're getting the arms overhead. You know, those are definitely exercises to concentrate on. And I'm trying to visualize this. So you said throwing it horizontally, but you're still picking it up and basically throwing it behind you horizontally. Is that correct? Yeah. So you like, you pick it up in your back is to the, you know, wherever you're throwing it. Yeah. And then you just either do like a hip injure or squat, you know, and like throw it over your head, just like you're tossing anything, just straight double arm over the head. OK, yeah. So that's perfect. Basically too, like with the squat jumps or box jumps, just make sure that every single rep is done with intent. So that's why like fatigue is something you want to kind of minimize with these types of exercises and just really work on that explosive speed and get fluidity out of these movements. So, you know, the faster you can, you know, get into that extended position the better and you're going to be able to drive more ground forces through your feet. So that's really the focus and intent and just try to eliminate the fatigue aspect in terms of trying to improve that specific exercise. I'm going to go keep going back to strong. I think there's a lot of movements and strong that are going to that are going to transfer over into this. So why don't we hook Chris up with map strong and utilize some of the exercises that are inside there, especially since a lot of this is like that upper back strength too, right? Of course, it's triple extension. We got hip to explode it out. But that overhead portion of launching that thing. Remember, we did this at the beach when we were messing around a few years ago. We've seen it in the sand. Yeah, and you know, I really can't emphasize this enough. There's a lot of technique involved. So you can practice the skill of the throw with a lighter medicine ball and just pay attention to the technique because like if you squat too much, you're going to get more vertical than you are horizontal, for example. Let's say you lack shoulder mobility. Well, then you're going to release the medicine ball maybe a little too early, right? If you lack that kind of mobility. So the skill plays a big role. One thing you can also do, by the way, is you could also use resistance bands where you have a resistance band anchored at an angle in front of you and you're just focusing on the extension and exploding backwards, kind of to give you that technique and that speed. Yeah, strong is a perfect program. I mean, even with the sandbags doing hang cleans and like shouldering, like Adam was talking about, circus press, there's a lot of explosive movements and they really benefit what you're talking about. Awesome, well, thank you guys so much. I appreciate all the feedback and I'll look to implement all of that and hopefully give me some good results for my troops. Yeah, no problem and thanks for your service. Thanks, Chris. Of course, guys. Thank you very much. Yeah, it's an interesting test that they're doing. Yeah, that's cool. Yeah, and you know, I can imagine the applications or something like that. I want to make a good point too about technique. I know you said that a couple of times because I mean, you can obviously deadlift way more than I did and I launched that kettlebell a lot further than you did. So it's not just about strength, you know? Yeah, you're throwing things behind you. Yeah, anyway. No, but I mean truth be told, it's, I mean, any kind of throwing. Yeah, it's very technical. It's a lot of technique and you can be really strong, have bad technique. You're not going to throw it as far as somebody who's got great technique who's not as strong. I really like map strong for this though. I mean, you've got the hang cleans in there. You've got the single dumbbell snatch in there. You've got the circus press. You've got the shouldering with the sandbags. I mean, all those are gonna, and you've got the swings, like all those are gonna transfer over into that exercise. They definitely need to move faster. I'm glad they added that as another test in their protocol. Our next question is from Rachel from New Jersey. Hey, Rachel, how you doing? How can we help you? Hey guys, thank you for having me. So my question is, I'm a trainer and coach and someone who really wants to create and give content. I've been doing this for seven, eight years almost, but I still lack the confidence putting the information out there. I know I still have so much to learn even with everything that I have learned so far. So how have you worked through this throughout your career and what advice would you give to a newbie coach or even like a seasoned trainer who probably feels this way as well? First off, don't feel bad. This is so common. I think this is one of the more common things I would hear from trainers that work for me and I would hear it from new trainers. I would hear it from experienced trainers. And I would remind them that the people that you're helping know way less than you do. And not only that, but all the advanced health and fitness and wellness information that you may know or that you'll learn, you're not even gonna be able to apply to most people. I think one of the reasons why Mind Pump has done well is because we take simple concept and we communicate them and we don't go super crazy. Mainly because a lot of that real advanced stuff isn't gonna do anybody much good. The only people that like that or need that typically are people like you who work in the fitness space. I think this is, I love this question because it's most of my fitness career I was training and developing other trainers and I'd say this is the number one thing that stifles their growth as a trainer is just getting in their own way. And I even remember feeling this a little bit when we first started Mind Pump even after what 15 plus years of experience that we all had getting on the YouTube channel and knowing that potentially thousands or millions of people are gonna- You're gonna get criticized and judge. They're gonna listen to me, they're gonna judge me, they're gonna hang on everything that I say and then I would catch myself talking as if I was trying to impress my peers versus communicating the same way that I've communicated to my clients for 15 years. And it's funny because when you do that and you're super hyper critical of yourself, honestly it doesn't even do well. So if you're thinking about this as far as putting content out on Instagram, Facebook, on YouTube, and this is your concern, the irony is that those really high level conversations don't even perform very well on all those platforms. If you wanna reach the masses, you've gotta communicate the same way that you can communicate to your aunt or your uncle or your little brother or older sister, whatever, like the same way you would communicate at home to those people and you gotta get out of your head and not think about you're talking to your peers or I've got this educator that's going to listen to me and they're gonna critique what I said, get away from all that. You're trying to help people and if that's your desired outcome and you lead with that, then communicate the same way and you'll be just fine and stick to the things you feel confident in. Yeah, stick with what you're passionate about. I definitely struggle with this a bit, trying to change my voice and make it so, like you said, peers and everybody else watching would validate and would back what I was saying, but really, if you just stick with what you know and what you're passionate about, a lot more people are gonna benefit from it and that's something that just, it just comes with putting it out there with reps and getting your message out and fine tuning it over and over again. And go look at, if you get a chance, go to our YouTube channel and just look at like the top 15 videos or so that perform really well and listen to the way that we're communicating and look at all the hate too, by the way. So our most viral videos, we have the equal amount of hate of people, critics coming on there and saying, oh, that's not true and trying to argue with us with biomechanics or trying to say that we didn't communicate something well and that's just our peers and people that are trying to come in there and stir shit up. It's actually helping millions of people that it reached. So go look at those and just pay attention to the way that's the stuff that we're communicating and it's not very high level. Then we have stuff on that YouTube channel that is really high level, that we've had people come on the channel and they talk 10 levels above the average person and it doesn't perform well because the average person hears that it goes right over the top of their head. And think of yourself as a curator, right? You're there too to direct people to other people that specialize in those areas and people really appreciate that if you can kind of introduce them to other people they would have otherwise never found. Yeah, Rachel, what are the number one goal? What's the number one goal you get with your clients? Is it fat loss or weight loss like I've experienced? Definitely change in body composition. And I think overall just switching the mindset from this like all or nothing mentality to a more abundant mindset. That's definitely something that I've helped them do and simplifying their workouts. I think most of my clients come to me because they find like simplicity and ease when it comes to training and working out as opposed to feeling overwhelmed and burnt out and all of that too. So I try to really just simplify it for everyone. Yeah, now that's spoken like somebody who's been training people for over five years. You actually sound a lot like you know what you're talking about. That's what I would have to teach trainers. I mean, let's say you have a client who wants to lose weight and you have two trainers. One trainer explains the intricacies of the metabolism, talks about ketosis if they cut out their carbs, talks about the Krebs cycle. And then the other trainer helps with their behaviors and helps them deal with bad relationships with food and maybe says something to them like, hey, let's try drinking some more water and let's start with that. Which trainer do you think would be more successful? Now, I think the answer is pretty obvious. So think of it that way. Your desired outcome is to get people to improve their relationship to exercise, maybe develop one that's lifelong, eat better. All that complicated stuff, it's great. I love learning it. I mean, especially me, it's one of my favorite things to read about. But I mean, how often do I communicate that to clients? Almost never. There's almost zero value. It doesn't help them at all. The people that like to hear that kind of stuff is people like us, people who work in the field. So simple is better and communicate in ways that are effective. And that usually means simple and direct, not complex or way out there. No, that definitely helps. I think the more seasoned I'm getting, the further away I am from where I initially started and that was the basics out. It was so simple when I didn't know anything. Yeah, you know, it's, I forgot. Yeah, that changes. I forgot the name. There's an actual term for it where it's like, when you first start, you think you know everything, then the more you learn, you go through this period of like, Is that Dunbar's law? Yeah, I think so. I think it's like a Kruger Dunn in or something like that. Kruger Dunn, there it is. Yeah. There you go. And again, you are 100% normal. This is so common among trainers. Stick to what you know. Keep it simple. I don't, I mean, it's even common with us. I mean, like that's why I wanted to admit that with the YouTube channel. Like, I mean, we've been doing this for a long time and you still, it's hard not to feel that pressure, especially when you're putting content out on the web, right? But I mean, we constantly off-air are reminding ourselves, we can't allow the few trolls that are gonna come on there and try and critique the way I pronounce something or the way I describe something. Like, who cares? It's really about the people that you're helping. You gotta learn to just kind of ignore that and stick to the things that you love talking about, you're passionate about and you know how many people you've helped with that. So forget the few, you know, few of our peers that are gonna come on there that are gonna hate on you. Don't pay attention to that. Continue to put out content that you know that's helped people. Rachel, are you using any of our programs to help your clients? Like maybe Maps Prime or Prime Pro? Yes, I have them all. I use them myself because I don't like to program for myself either. Yeah, Prime and Prime Pro, I've definitely incorporated so much more mobility into my own clients' programs. And like Anabolic is honestly where I start a majority of them just because that's building the foundation there. So they've definitely come in handy throughout my career. Awesome, Rachel. I mean, what Justin said about being a curator, that's 100%, uses many resources, trusted resources as possible. And when you become the go-to person, when your clients know they can come to you, ask you a question, and you'll either A, know the answer or more likely know where they can find the answer. Now you've provided tremendous value. So great job. That was awesome, thank you guys. Thank you. Thank you. Guy, that's so common with trainers. Number one thing. Totally. Here's where it really starts to translate. It's the trainer feels that way and then they're afraid to ask for money from clients to hire them. And it was like this hurdle that I would have to help people get through because I can't have them pay me. I don't know everything. It's insecurity. Yeah, like nobody knows everything. Well, I think it's exaggerated now too because this is now the new model, right? It used to be just 10 years ago, people weren't talking about creating. Now everyone was in a content creator. You were a good trainer. You learned what you needed to do to help people. You were good one-on-one in person. Where now the business has evolved that you have to be able to put stuff out on social media platforms and present your information. And that's, there's a lot, I felt that. I mean, 15 plus years into this and when we hit the first, I still hate YouTube. I still don't, it's still uncomfortable for me to look at a camera, pretend like I'm talking to a million people and there's no one there that I'm talking to. That's still a very, and then also know that I'm gonna get thousands of trolls that are going to see this at one point and a lot of my peers that are gonna hang on every word that I say and look for all the holes to try and poke holes in my whatever point I'm trying to make. And so I get it, man. This is, even someone experienced, I know how I also got out of that, which is, fuck those people. Stop worrying about those people that are gonna come on there and hate like that. It's so tough, because it's easy to compare yourself to all these other channels and all these other people doing things that you feel like you're gonna, you're wanting to evolve and do and replicate that, but really it's about finding your own voice and finding what is sticking with your audience and who your audience is. So that's what you really need to focus on. Our next caller is Garrett from Nebraska. Hey, Garrett, how can we help you? Hey guys, so my question is, so my wife and I currently work out together in the mornings and we've kind of, we're running split right now and we've ran aesthetic in the past, but what we've kind of come up with a problem is once we start hitting some of those higher rep schemes, we kind of start seeing plateaus. And so I've kind of been wondering is once we start seeing and hitting some of those plateaus, should we just kind of take a break and come back to it, like where we left off in the program or should we kind of switch up programs entirely or where should we go from there, I guess, to kind of stay on track with the programs? Okay, so that's a really good question, but I need to ask you a few more questions before I can answer that. So how do you feel physically in that third phase of MAPS split? Because maybe for the listeners who don't know, right? MAPS split is our kind of bodybuilder split MAPS program. In phase three incorporates higher reps, there's super sets in there, the intensity is pretty high. So for you Garrett, how are you guys feeling in the third phase physically? Usually pretty good, probably three to four days out of the week. After that, we both kind of get a little bit gassed and you just see the frustration between us both when we're not kind of hitting some of the weights that we've hit in the past weeks. Okay, are you noticing any changes in energy and sleep? Any extra soreness? Not necessarily soreness, but sometimes it is waking up and it almost seems to be dreading what comes from the workouts almost. Okay, so here's a deal. So MAPS split is one of our more advanced workout programs and the third phase is a lot of volume. And what it sounds to me like, and by the way, I have to modify split in the third phase for myself, it's just a lot, it's a lot of reps, it's there's super sets, the volume is so high, it's six days a week. And what you're experiencing is burnout. And one of the characteristics of burnout is loss of motivation. You start to, it's hard to wake up, it's hard to get through the workout, you start to dread doing the next one. So there's a couple of things you could do here. Now you can do what you suggested, which would be to kind of ignore that phase and move into another one. But I think there's a lot of value in the higher reps and the super sets for a lot of people. I think what you need to do is reduce the volume. In fact, I would cut the volume in half, go through the third phase and then see how you feel. Cause what you're describing sounds like classic overtraining. I also, you know what happens to me in this situation too, is the psychological piece is tough. Like if you've been going through phase one and phase two, I mean, those are more strength based, right? So you're feeling really strong, especially if you're following the program to a T week over week, you feel like you're getting stronger, you're stronger. Then all of a sudden you hit phase three and the opposite happens because all of a sudden you're super setting the volume goes up significantly. You have higher reps. Now all of a sudden I see all my weights go down. I'm benching less, I'm squatting less, I'm dead, everything's less, less, less, less. And it used to just, it would mind fuck me all the time where I'm like, I want to get out of this because I feel weaker right now going through this. But like Sal's alluding to, I think the higher rep, there's a lot of value of training that way. I just have to constantly be kind of coaching and talking to myself like, it's okay Adam that you're doing the fifties now. It's okay that you're deadlifting half the way here because the desired outcome isn't can I continue to progress my weights in this phase? It's that my body needs this because I've been training in more of a strength phase. I'm going to benefit from it as far as changing body composition. So I want to stick through it. Can't wait to get back to that phase one where I'm lifting strong again. But I know that's something that I've always got to talk to myself when I hit these phases. Yeah, it is a bit of a record skip. It's totally a shock and change to the previous phases. So yeah, to Adam's point that that's something that you've got to account for that too. Like your strength may feel different because it's a completely different adaptation we're trying to acquire with this. And so definitely think about reducing volume but also think about it's a different mindset completely going into that phase. I try and think pump, right? So when I get into that those third phases of almost all of our programs, right? Most all the programs, you know, hypertrophy, the pump is where we're kind of going in that third phase. I stopped thinking about how much weight I'm moving and I'm thinking about, oh man, how much of my pumping that muscle up as it feels like my skin's super tight and I can really feel that muscle working. I'm thinking form, connection, pump and I'm trying not to focus on, oh my God, I'm so much weaker right now or I feel like I'm much weaker than when I was just two, three weeks ago. Yeah, but ultimately, you know, our programs are written for the masses and ideally what someone would do is follow the program and then start to modify it by listening to their body. There's no, there's no program that I could write for the masses that's gonna be perfect for every individual. It's just impossible and I know this as a trainer and based off what you're telling me, it just sounds like it's too much and that's super common with map split. So here's my suggestion, cut the volume in half. Try half the volume and then see how you start to feel. You may just notice that your body starts to- Now when you tell them to cut half the volume, are you, because there's a lot of ways you can cut half the volume are saying reduce the weight significantly. Are you saying reduce the sets or the amount of exercises? Where would you tell them to go? I would cut the sets in half, yeah. So if an exercise is four sets- Or maybe just drop one set of everything off. Or one set of everything off, right? So look at your total sets, cut everything in half and start there. Because if you start to feel fatigued, if you start to lose the pump, it still happens to me when I push too hard is I don't even get the pump anymore and I just find like it's like I'm doing cardio. Then I'll cut the volume. In fact, I just recently did this. I just recently cut my volume way down and now my body's responding excellent again. So give that a shot and then see what happens. And if that works out great, wonderful. If it still doesn't work out great, then I would look at maybe reducing the intensity a little bit and if that doesn't work out great, then you can definitely do what you suggested. But I always caution people to when they want to avoid those higher rep sets because they have value. They really do. A few weeks of that in a phase, even for just pure strength athletes has a lot of value. Okay, awesome. Yes, that would definitely give that a try. All right, thanks. Thank you, Garrett. Thank you guys so much. Yeah, that's one that, you know, it's hard to be certain like what he's going through. But I know that, and I think, Sal, you bring up a good point, like you definitely could be overtraining. But if this is a repeat thing that happens, he said it happened in aesthetic, it happened in split. When you get somebody who loves strength training and lifting in that low rep range, it's what you hate doing the opposite. Yes. Yeah, that's me. Both you fuckers are guilty of this. I admit it. It's funny that you didn't go that direction because to me, that's what I see most of the time is that you fall in love with away training. You fall in love with the strength gains and you're just not going to see strength gains in a hypertrophy phase. You're going to go the opposite direction. It's inevitable that's going to happen. And the psychological piece is one of the toughest things for people to keep pushing through those phases because they're like, man. And a lot of times it's exactly what you need, you know. Exactly, that's my point. It's like, just like you guys, I know that if you hired me, the first phase I'm putting you in is high reps because I know what you gravitate towards in training so I know what would benefit you the most. No, that's totally true, but we have to consider this, like the high reps, that's a lot more volume. No, you're right. Split is very high volume. Yeah, I could do five sets of three reps. But he said it happened to him in aesthetic also and aesthetic is not a thing. Phase three is also high rep, high volume. It is, it is, but not nearly as much as split. It's because split's a six day a week program where aesthetic is only a three day a week program. So maybe it's got, it has a lot of volume in those three foundational days, but then your focus days are really light. So I mean, what it screams to me is that every time you get to that 15 rep range, super setting, lower rest periods, you just, you don't like it. Yeah, and you're kind of gassed and it's discouraging because you see yourself, you think you're getting weaker. You don't know that you're not getting weaker. All you see is like, oh, last week or last week when we were in phase two, I was benching 225. Now I have to put 150 on that. Well, I mean, all of it, all of it points to getting your muscles to grow. All of it points to improving your physique. In fact, that a study just came out that showed that people who train with the strength phase and in hypertrophy phase, so a low rep and a medium rep or moderate rep phase did better than people who just stuck to the moderate reps the whole time and everything else was controlled. So changing into these different rep ranges, it's a different mindset, it's a different feel, but they all provide tremendous values. It's important to go through all of them, yep. Next caller is Hannah from Wisconsin. Hi Hannah, how can we help you? Hi guys. So I'm currently 28 weeks pregnant and just thinking about after I have the baby reintroducing exercise and continuing to strengthen the pelvic floor. Okay, so congratulations by the way, such a first. Yep, thank you. Yeah, awesome, congratulations. Okay, training right now? Yeah, I'm currently on a pretty consistent exercise plan. Are you following a maps program or are you following something else? Not really right now, I've done maps anabolic, but then I started doing more body weight and just lighter weight exercises. Some stuff that I learned from maps anabolic but not super specific to that. Okay, that's good. If you don't, do you have maps starter? If you don't, I think that would be a perfect program to do now and then postpartum as well. Do you have that? No, I don't. Okay, well you do now, so Doug's gonna send that over to you. Okay, so a couple things about, or a few things to talk about with your questions. So number one, a lot of the pelvic floor muscle issues that happen or damage that happens, oftentimes has to do with the child birth process, the delivery process itself. So if you haven't already, I would look into how to give birth while relaxing the muscles of the pelvic floor and allowing the baby to come out. Oftentimes, and I learned this recently through taking classes with my wife. A lot of times when women are tight and tense and they're told to push, this is where some of the damage in those muscles happen. So that's very important. It's very important to avoid damaging that area or those muscles during the child delivery process. So that's number one. Now number two, number two postpartum. And by the way, a lot of the best resources in my experience are from the natural childbirth resources. So look at doulas and midwives that do natural childbirth. Not that you're doing that that way necessarily, but they're experts at successful deliveries that result in the minimal types of injuries. So I would look at those resources. But now postpartum, you wanna practice, as soon as you get clearance, you would do wanna practice strengthening the muscles that it's very similar to stopping urine flow. It's called a kegel. So I'm sure you've heard of these before. But you can practice these throughout the day and hold and squeeze those muscles. So it's a very basic, simple exercise. And then other exercises you're probably already familiar with like squats actually help strengthen the pelvic floor, especially when you're controlling those muscles as you get to the bottom of a squat. You could try exercises like bird dog. That's another exercise that you could do for the pelvic floor. The key is obviously how strong are you going into childbirth? How the childbirth happens? And then are you able to do exercises postpartum? So I love Map Starter here because it does cover most of these exercises that I was having Katrina doing. But I did have a few things that I did that were kind of like custom to what I wanted her to do, right? So I had her do walking lunges. And when she'd do walking lunges, I'd have her like stabilize on one leg every time she'd be, she'd lunge, balance, lunge, balance. And when she'd balance, I'd actually ask her to tuck her tailbone. So engage her glutes and tuck her tailbone. Same movement as you would do if you were doing like a floor bridge. So a walking lunge with just her body weight with that movement and the focus and control is on the stability portion and then being able to kind of squeeze her glutes and tuck her tailbone. So that was an exercise that I added that isn't into the routine or I modified, I should say. Another thing that I had her do that I thought she got a lot of benefit from is a Turkish getup. And we started with just her body weight at first. I didn't need her to load it. I just wanted her to perform the mechanics of that exercise and at each portion of it's basically broken up into eight steps. Her really emphasize each step and control her body through. And then we slowly started to load it. And then the other thing was like her floor bridges. I think floor bridges. And I did a video on YouTube a long time ago but you could look it up. And I think it has to do, I forget the name of the video Doug. You know which one it was? It was the glute activation or it's one of our top videos that you see me teach a proper floor bridge. I think the mistake that a lot of people make when they make the floor bridges, they don't activate their core before they go up into it. And so I think that portion of the floor bridge is so important even though it's such a small movement. Tuck your tailbone first. Yeah, get that activation. Yeah, I teach you to press your back against the ground first, activate the glutes and then come up into the bridge. That's all strengthening those pelvic floor muscles. I added those to her routine. And then I would say those exercises in with starter, I think it's a great way. And to Adam's point too with how he added that balance element with the lunges, you can also do with the floor bridges by just coming up with one leg. And really too with the bird dogs, the same thing. This is all anti-rotation. So we're trying to make sure that we regain that stability and that control there in the hips. So anytime it feels like it's about to turn on you, you're correcting that and you're stabilizing the entire pelvic girdle. Okay, yeah, that's very helpful. So start map, starter now, and then just resume that once I'm cleared for exercise. Yes, yes, exactly. Well, thank you very much. Yeah, thanks for calling in, Hannah. Excellent. Yeah, thank you. Yeah, it's what you do before and during pregnancy is so important. You know, it's so much focus placed on what you do after that the setup is oftentimes ignored, I think. Well, we also didn't mention something to that, I think, because you talked about the importance of all this beforehand, right? So you don't tear anything when you go into actual pregnancy. I think the other challenge is if you already have a poor connection to your pelvic floor muscles because you don't train them and you don't strengthen them, right? You don't work on that connection. And then you take the drugs when you're in pregnancy because it's extremely painful and hard to get through in the first place. Then it numbs that area even more. So talk about making it even harder to connect to that. That's why it's even more important for the strength. So you have a very good connection to that area. So if you end up having to use any drugs, in this case, and you're numb, you still have the ability to connect there because you've practiced it so much where if you take a mother who hasn't been training, hasn't focused on the pelvic floor at all, then she goes into pregnancy and she takes the drugs because it's really, really rough. Then it's really tough to ask her to be able to connect to those muscles. It's impossible. Yeah, it's like, totally impossible. And you know, it's, and again, it's just, I learned this while Jessica was pregnant, you know, when you're tense or tight, you naturally tighten up those muscles and telling a mom to push while she's, you know, maybe unconsciously, not like willingly, but just doing it because she's scared or she's told to push or whatever. Tightening those muscles, you are pushing through these muscles that are contracting and tight. You are going to cause problems. And so there's a lot of skill and technique that's involved in learning how to relax while you push. And this makes a huge difference. Look, Mind Pump is recorded on video as well as audio. Come find us on YouTube, Mind Pump podcast. You can also find all of us on social media. You can find us on Instagram. You can find Justin at Mind Pump Justin, me at Mind Pump Sal, Adam at Mind Pump Adam. And finally, if you'd like to learn more about getting a better squat or building better arms or getting a nicer midsection or anything else for that matter, go to mindpumpfree.com. We have free guides and books available that anybody can download. They cost nothing. It's a great, great place to get some of these free resources. Again, that's mindpumpfree.com. Plus DNA we know now is not as fixed as we thought before. It can actually express itself differently depending on your lifestyle. So I mean, what's the term that DNA loads the bullets but lifestyle pulls the trigger. So I can't remember the term. There's a term for it where you can- Epigenetics? Epigenetics, thank you Doug. So your life-