 Motivation is bullshit. Self-belief is everything. Alright, what does that mean? Well, look, if you wait for the right feeling to do things, you're going to be waiting a long time and then when you get that feeling to do it, you'll do it and then the feeling goes away. This is true for motivation as well. Motivation is a feeling and if you tie everything you do to motivation, when it goes away, so will those things that are important to you. So, self-belief, discipline, that's what matters. Do the things you should be doing even when you don't feel like it. That's a skill. You know what's going to happen? That's going to go viral with him saying that. That's Adam's quote. Adam said that. He said that long time ago. No, it was on the show. It doesn't even matter. I don't know. It's all good. But you know, it's this one. Yeah, what's sparking? I learned, well, this one, oh, you don't want to know what sparked it? Yeah. The UFC fights over the weekend. No. Tony Ferguson and David Goggins. He's talking about cliffs. I know you were able to watch the fight. You know, okay, so let's circle back. We talked about this, what, two weeks ago? Episode 2214. Oh, you had it? Oh, nice. Yeah, 30 minutes and 43 seconds in. Oh, look at you, Doug. Look at Doug on his game today. Excuse me. David Goggins was a video of him training Tony Ferguson. Yeah. And it was just what I saw, what we saw. So we don't know anything else, okay? So I want to be clear about what we saw was terrible programming. There's no value to any kind of training that he was doing for an athlete. Like, okay, and any coach or trainer who is worth their salt will know that. They'll see him be like, this is ridiculous. Now I had a lot of people commenting because I did post about it underneath saying, well, he's training the mindset. He's just training his mindset. That's what David Goggins is good about. Yeah, like Tony Ferguson needs it. Yeah. And so then here we go. He gets, he has that fight. And I don't, the fact that he lost is not what I'm harping on. It's the fact that Goggins was in his corner. What was his advice? Yeah. You know? You could do it or whatever. You know, like the hype or whatever. And it's super frustrating because I mean, this, this is true for everyone. That feeling of hype and motivation is important. It's very, very important. But without the ability to continue to do what you need to do when it's gone, without that ability, then you're just going to be on, off, on, off, on the wagon, off the wagon. And Goggins just, I don't know the guy actually likes some of the stuff he says, but he represents those trainers in the industry that that's what they do. What they're good at is trying to hype you up and excite you and get you going. And that was me the first five years of my career as well. Yeah. It just doesn't work for sustainability. I mean, that's most like new trainers. It's like you're, you're excited and like you want to convey that excitement to your clients and it turns into a lot of that. And also trying to wow them with like hard exercises and kind of go through that process. And then you realize like, you know, just steering them to, to create habits that are sustainable is like, that's the move. That's where, you know, the real work is going to kind of pay off. Yeah. I think this has always been a thing in the fitness space. I think it's gotten worse because of social media. Yeah. And, you know, what that is, is there's this like, you know, endorphin dump that you get when you see that stuff. Like I like it. Who doesn't like to feel motivated? Yeah. So it's such, it's, it's such a hard thing to try and tackle like communicating about it because, you know, if we, if we say anything at all that's negative about it, then all of a sudden like, oh, how dare you say that about him? I love him. And it's because of him that I did this and did that. And like, so it's like this area where it's like, when we communicate and talk about it, it's like, you know, it's not that it's bad. It's like the, like if, if that is what got you off the couch, you get going. It's important. But I also think that it, it also turns off as many people as it turns on, meaning that like it gets people going, but then so many people think that they have to like live up to that level. Or have that feeling all the time. Oh yeah. Or they're chasing that feeling all the time. And the truth is one, you'll probably, you'll never live up to the day of gobbling level, the guys of animal. Right. So like you're already setting the bar so high that most people are going to fall short of that. And it is for sure a day, a week, a month, a year is going to come that you're not motivated. You're not hyped to go do it. And then at that point, you have nothing to lean on other than the behaviors and the habits that you created. And if you didn't create those habits and behaviors without the external motivation, then the likelihood that you're going to maintain it or keep it going or keep going down the path is just unlikely. And it's also the opposite. I feel like that I, and by the way, agree. I was the same trainer for the first, you know, five to six years, whatever that, but over time I learned that, oh, you know what's crazy is actually kind of taking away that a little bit. So when the client's all super hyped and motivated, I'm going to go seven days a week at him and I'm going to eat this diet. I'm going to do that. Instead of me like piling on and be like, yeah, we're going to do this and getting hyped. And I'll be like, you know what, let's, let's rethink that a little bit. Like when was the last time you actually did that? Consistently for our time. Why don't we do this? Why don't we set the bar lower? Let's, let's stack some wins and build some momentum and create some habits. And then we'll build on those habits. Because what I don't want to do is, because you're all hyped and motivated right now is, is set you on this path and then in two weeks you can't maintain that or shit happens. And now you have this huge crash of I'm a failure. I can't live up to that. Let's rename motivation and let's call it. I want to do that thing. Has anybody ever had to be convinced to get back on their diet when they want to be on the diet? Or what about when they work out or do anything else? So of course we like the feeling of motivation because it takes away all the discomfort of doing things that we don't want to do, because now we want to do them. But the problem again is you're not going to want to do everything all the time, especially not things that are hard or especially not things that require a lot of change in your life and maybe how you view yourself and stuff like that. And so you can't, if you develop the skill of just falling in love with that feeling or you develop the relationship with motivation where this is how I get things done, this is how your routine's going to look. You're going to go all in or all out. You're going to be on or off. There's not going to be ever any balance. So if you're listening right now and this is you, it's like, man, when I'm on a diet, I'm on a diet. And then when I go off, I'm like so far off. Or yeah, I was on a kick and I was working out super consistent and then I didn't just go last. I stopped. Like I totally stopped and I dropped off the planet with it. Then this is usually the issue is this falling in love with this feeling of motivation. So you have to understand that that is not, and now here's why the fitness industry, I want to be clear by the way, here's why the industry of fitness focuses so heavily on motivation. If you capture motivated consumers, they will buy your stuff. So if I can create that feeling or feed into it or just capture people when they have that feeling, because when you feel motivated, you're attracted to the hardcore stuff. You're attracted to the big changes. You're attracted to like these massive goals. So the fitness industry is like, that's a great audience. If I could capture those people, they're going to give me however much money I ask for for my product. So it just perpetuates the myth that this motivation is everything, it's not. By the way, here's what the data shows on this. I love this part too. If you develop a skill of discipline and do it the right way, which is kind of slow, steady, grow with it, figure things out. Okay, now it's a habit. Now I can add a little more. If you do that consistently, the feeling of motivation actually comes by more often. So you actually create the conditions for motivation to happen more frequently anyway, which is kind of like the, that's like the cherry on top of what we're talking about. I think it's to get to the point where you can evolve past that where it's like, this is just what I do. I take this on and I do this and I'm pragmatic and I'm disciplined. Every day I'm doing this, it produces a result. You just know that I just do this and these are the best athletes I've seen out there that are not like super hyped up all the time. They just go out there and they produce the work because they do the work all the time. That's just who they are. And it's hard to develop that. And that's something you do have to train yourself to become and that's through consistent discipline and that's why you don't take it all on at once. You don't want to go with the super hype because it's just you're going all the way to the top. You're not building your way up and owning that. All right, back to the show. Is there any scenario with an MMA fighter where you guys could have seen the value of hiring someone like that, like Goggins? Yes, I don't necessarily think at this level because at this level I think there's already self-selection bias for mental toughness. So I don't know maybe, but I think at more amateur levels you may need to develop that mental toughness where you push past things. Then I could see maybe that a problem. So I saw a scenario that I could see that. And I think it aligns with your point you're making because it's less likely in the professional level. At the professional level most of you are dogs. That's what got you there. Yeah, you got that dog in you. But if you like, let's say your last three fights, like you tapped, you know what I'm saying? Maybe it was psychological. Or let's say like someone broke your arm in an arm bar like two years ago and you're coming back and then now you've tapped. Or you had almost career-ending injuries. Yeah, yeah. And so if you know yourself, which we don't know that about Tony, there's a possibility, although his reputation in the UFC is he's one of the, like that's what he's known for is like he never taps, he never gives up. In fact, I don't know Andrew who pulls stats up, but he may be one of those guys who has never tapped out I think in a fight. Like he's already known as like one of the like, you know, toughest dudes in there. So I don't see that scenario with him, but I could see it in a situation if you know, if you know that where you're lacking is the mental toughness or you're trying to get over this block, the psychological block, because then that makes sense having somebody like that. But to improve your sport, to have a motivation mental toughness person, I don't know. You know, it had to be a very special scenario. Sports psychologists that are out there that are really good at that. And it doesn't look like, you know, come on, you know, you could do it. Get up type of deal. It's a lot of visualization. Yeah. No, you know what that reminds me of? So, you know, the sports that I've always been in were martial arts based. Okay. It was really annoying being in the audience, watching a jiu-jitsu match or MMA fight and hearing people say something like, just hit him. Yeah. He's right there. Just hit him. You know, kick, you know, or whatever. Hit him in the face. Yeah. It's like watching a basketball game. It'd be like, just make a shot. Yeah. Just score him in the bucket. Yeah. Come on. Make a shot, you know. He didn't touch that already. That's what he was yelling at him in the corner. It's like, what are you telling him? You're not giving him anything constructive. He's in the middle of a fight right now. You're telling him just toughen up. Like, no shit. Right. And I were talking about it. And I think like, because I watched the fight live, right? And I think there was a point in his corner when he's it. I think he like realized it. I think he really felt like, because you can see. Yeah. You see, he's got two coaches and they're giving him like constructive, you know, a criticism on his fight. Like, oh, we need to, you know, slip the jab more or this and that. You're like, they're giving him like technique stuff or, you know, he's moving forward all the time. And then you hear God, just be you. Do more of you. He's just like, not even looking over. I'm just like, fuck, what did I sign myself up for? I love it. I got some stats on him. Tapping. Oh, yeah. So he's got two fights. So basically professional records, 26 and 10 in his last 23 fights in the UFC. It only in his last three fights, two of them he actually tapped in law. Oh, interesting. So most recently, you know, not tapping is not tapping is like, that's such a bad strategy. Like if you're going to get your arm broken, he might as well just tap out so you can fight again. Yeah. Choked out maybe, but I don't know. Have you guys ever been? Well, yeah, you have been choked out because you guys. Yeah. In high school. Yeah, we did those dumb things. People do weird things. Sometimes they get choked out. I mean, people will like shake or talk. When you're a dumb boy, you want to feel things. Yeah. You want to experience it for yourself for some reason. Yeah. There was a fight on that car too where a guy got knocked out so bad that he was like going into convulsions afterwards. That was super scary. Oh, man. That's so scary. And then even when he finally came to and they got him up, like you just no less. You want to know what's funny? I was an avid MMA fan. And of course I love the grappling part because that's what I did, I loved all MMA until I started training. Lots of surgeons and doctors. Yeah. And they would tell me I would talk about the fights and then they'd talk about the brain damage that was happening. And it totally killed it for me. Who did we just talk to that shared like all it takes to. Dr. Parsley. Oh, Dr. Parsley. Yeah. That rule was really enlightening, right? That's an episode will air later, but that's, he was talking about the title. Like what do you say? What do you get? You get an analogy of like. Neuronal damage happens to the brain. Oh, sound. Like just even like a gunshot is enough to do like that's crazy. The vibration of it. Yeah, yeah. Like the cross-sectional kind of like shearing of the brain. Yeah. I mean they just confirmed how fucked up Justin is. We all know this. I've been on quite the. Sure. Yeah. The journey of trying to kind of heal things in my brain and you have no idea. We know that, that, that they think that's the main theory now as to why. Men have beards and women don't. Is to protect us from the blow a little bit. Yes. From getting blows. So one of the theories was a thick beard. Softens it like a. Fraction. No bro. Listen, I'm going to tell you, I watched this, this whole thing. I was pretty crazy. So the first, the original belief was a thick beard displays health because you don't have like mites and lice and stuff like that. Yeah. But then some scientists are like, you know, I wonder how much of a, uh, an improvement this would make over potentially getting knocked out or injured. So they took skulls and they put varying degrees of beards on them and they would drop an object on like the face or the chin. Right. And it was like a significant percentage of, of protection. Imagine to a fewer. Like a nice thick beard. Imagine if you're like, you're, you were aiming to like, if someone's got like a full beard here, like. Mr. Yeah. You feel like Mr. Chin completely or not hit it right on the button. You know what I'm saying? You don't really see. Yeah. Sweet spot. Yeah. Hard to aim for that. If you can't see a chin. Yeah. I mean, maybe. I know, I know. I saw that. So they showed that these, these skulls getting fractured and stuff. But a nice thick beard protects your face. Well, what do you know? Well, I've been, I mean, even before the podcast, I've been like trying to help with like any kind of inflammation or brain cognition and all that stuff too. So I used to do like pure, but I've been actually on a kick doing Ned's brain blend. Oh yeah. Have you guys been doing the brain blend? I always do. Oh dude, it's amazing. Yeah. That's my, that's the one I use. I would say I probably use it the most out of the all. Which one's the brain really? That's the one I helped them put together. Yeah. Exactly. So it's, so it's higher. It's got the CBD, but it's higher. Lines mains in there. Yes. Lines main. What's the bottle look on that one? Pink. Oh, I don't think I've even tried that one. Yeah. Yeah. You actually did. You tested it. Oh, the sample I tried. Okay. Yeah. I remember when we, but I haven't since day since then. Yeah. It comes in like a, like a pink. It comes in like a pink to pink. White and pink. Tube or whatever. Oh. Yeah. But it has, so it has compounds to improve blood flow to the brain that boosts BDNF, which is like fertilizer for neurons. Okay. And then it's got, it's higher in some terpenes and cannabinoids that have been found to be more anti-inflammatory for the brain. Yeah. Yeah. Did you talk to, when we met with Dr. Kahn, did you talk about stuff that you could try to do? Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. So that's, that was sort of my move there. And then also too, like a nasal spray with like insulin. Insulin nasal spray. Which I thought was interesting. So it's a very, very, very low dose of insulin. He says it doesn't affect like plasma insulin levels, I guess, and the blood, but you do it right either before you eat. I think it was before you eat. Right after you eat. Or right after you eat. Yeah. It improves insulin sensitivity in the brain. And so it's supposed to be really good for the brain and cognition. Interesting. But it's such a small dose that he said there's no potential negatives. This was his words in terms of like, interesting, right? Yeah. I didn't know that existed. Yeah, I know. And it's not for people diabetes, not people prediabetic, like average person apparently could use it and get like this boost, this brain boost. Wow. Wild stuff. Yeah. And now I'm starting to notice, I think I can tell some of the stuff that he gave us, the peptides and the stem cells. You too, huh? Yeah, I've been feeling like quite significantly better. I mean, it's starting to gradually increase. Well, what happened to me was that I started getting these weird feeling inflamed and fatigued and I started to get a little paranoid, which I have a tendency. I don't know if you guys know this, but I can get paranoid. I hadn't noticed. I don't think that could happen. Yeah. So anyway, so I started to be like, oh, shit, did I get a bad reaction? Of course. Of course I got a bad reaction. I've been having to be or whatever. Anyway, it turned out I was fighting something off. Yeah. Everybody around. It's going around, dude. Everybody's sick around me too. What's crazy about that is I never got sick. Yeah. And it's all, I just got a little bit of mild symptoms and it went away. Everyone around me is not just sick. They're like. That's like direct context. Like Courtney, like my kids, like, but they're all through it. But yeah, it was like right next to me, like the last few days and nothing. That's my, that's my house. 100%. Like, yeah. And I, anytime Katrina and Max gets sick, it is a 100% chance I'm getting it because Katrina rarely ever gets sick. She's never sick. So her being sick is already odd and that's, it's normally like for sure it's going around and I'm going to catch it. And what I felt was I, the last week since we've got back from that, I felt like a little under the weather, but not even enough to not work out. And in the past, my immune system's so weak that if I feel like I'm catching something, I just don't work out because it almost always, if I train when I'm feeling, I'm getting sick. I get sick right afterwards for sure. So this time I still train. I kept training kept doing everything normal, everything normal. And I felt fine. And I feel good if any, but I still, I mean, at night I've got this runny nose. I'm congested. I wake up, I feel super sick until I shower and get everything all cleaned out. And then I feel fine. It's, it's weird that I got, I got nothing and I didn't get anything. I got this mild symptoms. So it's obviously fighting something out. You know, what's funny about the peptides is the more and more I learn about them, cause I'm now like, I'm, I'm pretty close to obsessed mode. And so this is good. This will be good for the business when I get upset. I'll learn about everything. Right. So I've been learning more and more and more, reading more and more and just talking to more people that are experts. And it turns, it's, I'm going to say something that I think, I think I can make this comparison. And maybe I'll ask Jay Campbell or Dr. Seeds if they agree, but I think BPC 157 is the creatine of the peptide world. That's a good analogy. Cause everybody I talked to, it doesn't matter what, it doesn't matter what your symptom is. It seems like every doctor we've talked to, the ghost says, but then there's stack of whatever they're going to recommend. Cause it's just like so helpful. I think it's universally helpful. Okay. So, and what, what attributes about it? Do you, do you say, cause we've talked about why creatine is that way, right? You get all these cognitive benefits from it. So, oh, general health. It's great for building muscle, right? So like ATP, ADP stuff. Like, so what is it about the BPC 157 that makes it kind of like that universal, no matter what you have. Well, it seems like anywhere you directly injected to or apply it on, cause you can even take, you can even take a pill or a capsule with it. So it goes in the gut. It seems to amplify regenerative capabilities. That's it. Just cross the board. And if you inject it just systemically, so just like under the skin, it's, it appears to do that for everything. The liver. So I do that. That's, that's this weekend I was reading about the liver. Oh, really? There seems to be protective effects. So the animal, they show animal models where they reduced like the, the, the damage to the liver that these animals had, they had induced them with cirrhosis. They gave them BPC, took that away. They caused alcohol damage to these livers while on BPC versus while not on it, like significant difference. It just generally seems to reduce his brain inflammation. Yeah. So it just seems to turn on the regenerative capabilities of the body more so than the normal. And it seems to, and it seems to have this crazy safety profile so far. So, wow. So I think it's one of those peptides that's like, you know, whatever your goal is, or if you're going to go on peptide therapy, probably will probably add to whatever you're taking. Yeah. Pretty cool. Anyway, I want to talk about the school that we went to and I want to bring that up. First thing I want to, I want to say though, and I know we're not, we don't have to go too much detail. And here's why I'm saying it, Adam, saying it because I want to give you public, like just something really nice about you. Adam is very charitable, never talks about it, doesn't, you know, boast or whatever about it, but he's organized now. This is like the, this is the second year, but the third time I've seen you do something like this, where you've organized something to where, you know, and we all chip in, but you organize the whole thing where we went to a school, gave out some awards to some kids who were performing really well, just kind of motivate these kids to do better. So I just want to say that's freaking awesome. Thank you, man. Yeah, you know, I am. It's a great experience. One of my, one of my favorite like celebrities is Shaquille O'Neal. And the reason why he's one of my favorite, aside from his incredible personalities, hilarious all those things, and he's a dominant basketball player, but actually the most inspiring thing about him to me is that he's, he's known for being extremely charitable and not letting anybody know about it. Like just do, like the only way people know about it is because stories have spread. He's done so much. Buying kids bikes every time. Yeah. He's, I mean, he's that guy who goes and buys a whole, a family, new set of cars. Anytime he's in a Starbucks line, he pays for everybody behind him. And the only reason why it's got out is because he's been doing this for decades now and just doesn't ask, like, you know, and that's like, what's that old saying you always say, like, what's a marketing saying? Yeah. They say like, donate, donate 50 grand and then spend 100 grand letting people know that you don't need to. Yeah. And I feel like there's a lot of that, right? That makes the news and people are, you see on social media, people sharing them doing the charitable stuff. And, you know, I don't, that's not how I work. Like I, it's not really about that, right? It's not about me at all. It's about doing those things. Well, it's really nice. You could tell there's something deep inside you that makes you want to do it. It's really, because it takes organization. It takes planning. You had to organize and do the whole thing. You're not the most organized person. So that's a lot of work. This is very true. I mean, I know it's not like you didn't have our, you know, it's like you're going out and you're doing this. So anyway, it's really cool. And then we go and we speak to the school and you present this award and these little kids, they light up and it's just so great. Well, I thought you crushed it. I thought like, I wasn't, cause you did the speech. Yeah, you relate well with the kids. Yeah. And I was like, you know, Sal's really good obviously with speaking to, you know, doctors and other trainers and so that. I'm like, let's see how he bring, and you did a really good job of tying a great story that the kids could relate to. Cause that was my kind of fear. I was like, how am I, how are we going to relate to these sixth graders, you know, fourth graders that, you know, they don't pick up on it. It was hilarious when you mentioned what we did. And then when you got to the portion of that, we have a YouTube channel. Yeah, everybody's like. It was just so funny. Like, you know, All the hands go, I knew YouTube. I was surprised. I heard it quite a bit. When you said podcasts actually, like it's, that's neat to see. Like, I mean, remember when we started this, but nine years ago. Yeah, adults, most people, what do you do? Like what's your real job? Like people used to say stuff like that, right? So to, to say that in a, you know, elementary, middle school and to hear like most of the kids go, know what the podcast was. I thought that was really interesting. What a difference between that and YouTube. Yeah. I know. Then you said YouTube and all the kids were like, now all of a sudden we had some street cred. Yeah. It's like, now we had some street cred. What? Yeah. Cause I told them our subscribers. Cause I know that's the currency that these kids. Totally. You might as well be Tom Cruise. Yeah. I mean, shoot in that generation, it's might even be bigger. I'm saying like if you're a YouTube star with a, a, a sixth grader, I would imagine you got more clout than probably Tom Cruise does. Oh man. Isn't that funny? Oh yeah. It's bizarre. I know it's so weird. So yeah, it was nice to see all these little kids in, in a past life or something. Man, that's what I did. I love it. I love talking to kids and seeing that. And it's a good age to like sixth, I think fifth and sixth is a good age cause that, I think, I feel like you can get a kid right before they're about to do some shit. Yeah. For a little innocent. Yeah. For a junior high. Bro, I was so, so we, you know, shout out to, to Julie who helped support and, and put it together. Right. She's one of the teachers, long time friend of mine, there. And I know you said, I know you went to kind of a rougher school growing up. And so you said, oh yeah, you told it, but I was, I didn't, I grew up in a very small town, small Hicktown and there was not gangs. There wasn't even gangs in high school, much less. This is up to sixth grade. Oh yeah. We have, we have a lot of gang issues. Yeah. Like sixth grade. Yeah, dude. I mean, that's crazy. She said even fourth grade there. Yeah, she said starting in fourth grade. I don't remember in fourth grade, but where I went to school, it was, yeah, by the time I got into seventh and eighth, because my junior high was seventh and eighth, by the time I got there, it was gangland, dude. Like you would see, like, like in the movies in the nineties, like you'd see who would dress in all red, people over there in all blue. This was before. This is like right before the schools all started to do. Yeah. You can't wear. I remember being in school when they started to do that. Like it was my freshman or sophomore year in high school. You weren't allowed to wear. Yeah. It became bulk, no solid colors. Right. Yeah. You couldn't wear it. There was even, they even banned UNLV because UNLV, I guess is a, it's a college, right? Yeah. The color and I think it represented like one of the, the gangs here in San Jose or something like that. Yeah. You couldn't wear any solid, like definitely not blue and red. I think you could do black. You could do white, but yeah, and if you had, had one of the red or blue in there, it needed to be mixed with other stuff. It couldn't be dominant. So before we were talking about this, I was telling Araleas, he loves it when I tell him, I tell him stories. So I just tell him stories about whatever, either made up stories or real stories. And so yesterday, my parents were eating over and I'm telling him a story about my dad. And so he's super enthralled and, you know, he sits at the table with SO and I do this so he doesn't get up and you know, not want to eat with us or whatever. So then I'm telling the story about me and I told the story about when I got in a fight in junior high and I got jumped or whatever, my parents there. I forgot my mom never knew the whole story. So I'm telling the accurate story to Araleas. There's some stories like, I haven't told my parents. Yeah. Yeah, dude. So my mom's like, she didn't take it out. What they did, what to you? Why didn't you tell? Oh my God, that happened? I'm like, yeah, sorry. I never told you. See, I had the opposite. So I remember telling, so when the whole cannabis business I did, right, I remember having a talk with my mom. So I'm like late 20s. It's like her, me and my other sister who's a year younger than Cassie. And we're like, you know, I think it was around the holiday time like this and we're all together. And we're like having drinks, talking, telling old stories and stuff like that. And Cassie and I, like Cassie's like sharing the first time she smoked weed. She was like a sophomore in high school with that. And then I share and I'm like, oh, I was like 22 or something with that. And my mom's like, bullshit. You were, I'm like, why would I lie? I'm freaking 30 years old, right? Like why would I lie about that? Like my mom really believed like I was doing that stuff. And I was like, man, no wonder how hard you guys were on me. Thought I was doing drugs. I hadn't had sex. Bro, this is the same, my dad drug tested me at work. I was like, dude, I was a good kid, but all my friends were like degenerates. Which is why I think my mom, and then my mom brought up that story I've told before a long time ago on here where I threw, so I threw this party. So I obviously had parties. I did drink a little bit when I was in high school. And one weekend when they were gone, I threw this house party and like house was immaculate when they got back. So like totally was safe. Nothing happened. Week goes by, I got off scot-free. I'm getting up to go to the dairy to work at like four o'clock in the morning. And my mom walks into the bathroom and slams this glass bubbler on my countertop. What the fuck is this? And I'm like, and I actually am like, I have no idea. I mean, I know what it is, but I'm like, it's not mine. Yeah. And my buddy, Raven, who you guys have met, he had left it up like above the oven or stove. And my mom was like, it was like weeks later or whatever and pulled it out there. And I had no idea he had left it in there. And I was, I got so grounded for that. And so my mom just assumed that I was because of course you find a, and that's the, that's the lie. That's the lie. I don't know what that is. I know, right. It's like, exactly. It was like one of those scenarios was like legitimately was not mine. I had no idea. And it's like, and I remember thinking too, like afterwards like, come on, mom, like, would I be that stupid to leave it in the, if I was doing that, like leave it in the kitchen cupboard? I mean, that's like the biggest stoner move ever. Yeah. So I wasn't, I wasn't into any of that in high school, but I did. This was, how old was I? I don't know. I think it might have been 18. So I think I was an adult at this point. And my mom took my truck because I owned a truck. She took it to drive somewhere, comes back and I go in the house and she's washing dishes, hella quiet. I'm like, hey, mom, nothing. I'm like, oh shit. She's something happened. What happened? I don't know what happened. She's bad at me. Mom, what's the matter? Nothing. Finally she puts the dishes down. She goes, you know, girls out there are daughters of mothers and fathers and sisters. I'm like, what? What? What are you talking about? This is something about porn. Yeah. And she pulls out the condoms that were in my truck. Yeah, dude. I'm like, oh no. I just wanted to see what they felt like. I don't know. I'm trying to come up with this cute. They're my friends. Yeah. Let's make it water balloons. Yeah. That's what I want to say. It really makes me water balloons. Yeah. You can buy balloons, though. Yeah. Anyway, that was the one time. Oh my God. That's a good time. Speaking of that, okay. So I have some interesting information that scientists found recently down in the Arctic waters. That sounds clickbait-y, doesn't it? Yeah, yeah. Let's hear your alien story. Is it an alien story? What? They found chlamydia in the water, in deep water in the Arctic. What? Wow. How does that? Yeah. It must be some other kind of variant of it. I don't know, but they found it. Well, does chlamydia only exist as an STD? That's what I'm wondering. I was baffled by this. I was baffled by this and also too. I got an ad for the next movie coming out, Aquaman 2. And I was like, oh, it's perfect. That's how it got there. Wow. Yeah. Wow. You're not even safe having sex with Arctic waters. They're from the sperm whales. Thousands of years ago. Weird, huh? Weird. It's weird. You know what else has a lot of chlamydia? I think it's koalas. Didn't I say that once? Yeah, they do. Koalas apparently have like a high riddle of chlamydia. That's what they say when I was at the zoo. Did they say riddle? Don't get bit by him. I was like, ooh. You don't get it from a bite, Adam. That's hilarious. Stop snuggling. I want to tell you guys. So introduce another family member to LMNT, my sister. So my sister has been doing whole 30. So you guys know the whole process, the whole 30. Yeah, yeah. So you basically. I like whole 30. It actually is probably the most solid. If you're going to do a diet. Yeah. Well, the approach, right? Yeah, the approach. So anyway, she's doing it. And you guys know it's like her carbs are way down. And her sodium, excuse me, her processed food intake is way down. So her sodium intake is way down. So anyway, I didn't know any of this. And she was, I was talking to her, her son six, I'm asking about her son. And she's like, oh, I'm going through a detox right now. I'm like detox, you know, right away my alarm bells go off. I'm like, what do you mean detox? She's like, well, I'm doing whole 30. And, you know, yesterday I was like getting dizzy and it was really hard. I got up real fast from the floor and I kind of got dizzy and, you know, my workouts, I'm like getting these cold sweats and stuff. She goes, but I know it's just the detox because I've cut all these foods out. I'm like, no, you need sodium. She's like, what do you mean? I'm like, okay, you low carb. So you have way less water in your body. And you're also not eating heavily processed foods. If you're falling whole 30. So your sodium intake is way down. I said, um, your electrolyte balance is off. So I said, go eat a teaspoon of sea salt, see how you feel in the next five minutes. And of course, sure enough, she's like, whoa, I feel way better. I'm like, all right, you need, I said, don't worry. I got this company that we work with them. We'll send you a bunch. Obviously there's like a spectrum of like how this affects people. Do you think that if you were, and if you were somebody who ate a lot of fast food or ate out a lot just in general, because anything evening, even good choices like Chipotle has got a ton of sodium in it. Um, and you've done that for years or even decades. Do you think you're even more sensitive to that extreme switch from eating out like that? And then I have. It's not just the low sodium. It's also the contrast. Cause okay. Right. That's what I mean. What did you do? Well, what did you do? What do you guys do when they go into shows and they compete? Don't they do that now where they bump their sodium leading into it and then they cut it? So, you know, what's funny about that is like, that's what I used to do. Yeah. Because I thought it was ridiculous to cut sodium completely, but no, most people don't do that. It's so. That's what you're supposed to do. Yeah. They just get rid of it, right? Like the last few weeks. What they do that's so hilarious to me is that you have these competitors that, um, in the off season, they go bananas. They eat whatever they want to get, to get big, right? So they're eating burgers, fries, everything. They're eating a ton of sodium. Then they go in there like 10 to 12 week prep time. You immediately switch over to. It's already, it's low sodium. Yeah. Right out the gate. Yes. And then, and then they eat that way for eight to 10 weeks. And then the final two weeks they cut to nothing. Oh my God. And it was like. Not only they cut to nothing. Distilled water too, right? Yeah. They'll stop drinking water and just. And it's weird because it flattens your muscles out. It's funny. We're talking about this because all the boys were over at my house right ahead for the fantasy football. I had all the editors and stuff over here. And they were asking me questions about that. That was one of the questions that came up about like manipulating sodium and stuff. And I'm like, yeah, it was wild to see how many of these competitors didn't understand like the role of sodium or water even like they would cut their water to nothing. It's like, dude, your muscles are 65% water. Like why would you want to pull all the water out? So there's, there's a range of sodium level you want to intake if you're active. And there's a bit of an individual variance, but. Athletes typically need more sodium anyway. Because you sweat more or whatever. So there's that. But there's also this hormone in the body. And I think it's called aldastron. Maybe Doug could look it up for me. And that your body will boost or lower to help you retain or excrete more water. So if you go from high sodium to low sodium, there's this huge discrepancy. Your body's already used to this much sodium. So not only do you get rid of water, you get rid of more water than you normally would. And you get this crazy, it is aldastron. Helps regulate your blood pressure by managing the levels of sodium. Yeah. So, so these, these extreme changes when people go from like eating a regular diet to keto and they call it keto flu. Oh yeah. Oh, I have the keto flu. No, no, no. You don't have a keto flu. It's not your body transitioning to ketones that you're struggling with. It's that your, your, your electrolyte bounces way the hell off. How do you know? You will know right away by literally taking a packet. Take a packet of element T, put it in your water, pound it, wait 10 minutes. Within 10 minutes to 30 minutes, within 10 to 30 minutes, you'll know, you'll feel it. Oh crap. What did I do? I feel so much better. Yeah. It's that dramatic. So, and so that was her. So I told her so, you know, I said, I'm sending her some element T. And I said, until you get it, just use a teaspoon to see because she's like sea salt. Oh, I'm like, well, I got something better. So yeah, do this for now or whatever. Anyway, speaking of salt, did you know that there's this bowl that scientists just invented that uses an electric current. So it's chopsticks and a bowl. This is real now. Uses an electric current to trick your body. We've talked about this. Did I tell you about this exact bowl? Not the bowl. I brought this up a long time ago. The chopsticks and it would like, yes, you did. Yeah. And it would change the like the flavor profile of something. Yeah. So I just read literally an article where this author of the article went and tested it. He's like, it's so trippy that he ate a soup with zero sodium. And because of the current and the chopsticks, it tasted salty. Tasted like it. Yeah. It literally tricked his taste buds. Yeah. I forgot where I saw that first, but it was a year or two ago. I remember seeing that and then bringing it up, but I had never seen it. Like I never have tried it or know anybody that has tried it before. And this is a bowl too. It's like, yeah, it's a bowl with the chopsticks. So there's like some sort of like a current something. Oh, yeah. Isn't that weird? Yeah. That's the point of it. Like, why are they, why are they promoting it for? The foods that are less palatable, more palatable. You don't see the market potential with that? Imagine that. Yeah. You can literally sell. You could be like, eat, you know, eat whatever you want or eat healthy. Just to eat healthy. And you add nothing to it except for, yeah. Yeah. But like, okay. I don't know. I guess I'm always like worried about you tricking your body. Like it's, it feels like it's receiving minerals and nutrients that aren't there. Of course. You know, but if they were doing it for healthier reasons, what we're doing with like the, you know, what's Friedberg, what's he, what's he, he's getting ready. I told you to get the CEO of this new company and it's a food company. And in fact, they've talked about it again. Like he's, they're already like. Lab grown stuff. Yeah. Yeah. So we're already doing like lab grown things like that. And I was watching Santa Claus 2 last night with Max. And there's a, there's a scene where Mrs. Claus has got the kids and she's feeding them all. And it's like, it's dinner and it's all like kids are like, this isn't dinner. Okay. I have this like that. And they're like, oh no, these are all healthy foods. I've just prepared them in a way that tastes like your favorite foods. So the broccoli is like this green cake and it tastes amazing. So do you think we get to a place where we can engineer, you know, foods like broccoli and trick the brain into thinking you're eating chocolate cake. I mean, I mean it's totally within the realm of, of course it is. If we can, if we can lab grow a piece of meat, right. Can we not be able to make potentially broccoli taste like something else that's really, I mean it's, it's totally within the realm of possibility, 100%. Imagine that breakthrough. What that, to get people to eat whole natural foods. If it, you know what's crazy about that. So what Justin said is interesting. So how arrogant are we to think that our perception of a flavor is an important, does it somehow impact our body's physiology. Right. Right. So it's not just what's in the motion. Correct. What's in the food obviously impacts your body physiologically. You know, sodium nutrients, minerals, vitamins, macros, proteins, fats, carbs, whatever. But our body obviously perceives flavor and perceives the experience. That also is going to affect your physiology. We know that. This was also like my concern with CRISPR and things about omitting certain genes that like, you know, they think are problematic when in fact, they're probably protecting us from some, you know, crazy virus in the future or some crazy, you know, radiation or whatever. You know, we just don't have that kind of foresight. We just want to like attack whatever we think is like this immediate problem. And, you know, as a byproduct of that, who knows what it's going to do. Did you know sickle cell anemia, which obviously it sucks, right? It was an adaptation, evolutionary adaptation to fight against or prevent serious malaria. Yeah. So that's one of those things that also sickle cell anemia sucks. Right. It might have saved a lot of people from malaria. In areas like that. Yeah. Where malaria was ramped up. Yeah. I'm going to confirm that, by the way, when you guys over there about sickle cell anemia and malaria because I want to make sure I get that right. Yeah. I didn't say the wrong one, but. Hey, loving the feedback that's happening right now on the 40 plus program, man, already starting to get feedback on the forum and people that have already purchased it. So that looking like a sleeper program for us. I underestimated how many people were looking for something. Yeah. Sickle cell. It's malaria protection, but having sickle cell does not. Right. Right. Interesting. Okay. So yeah. Back to basketball. So you know what's interesting about this is I think people in that age group will number one, the program is more complete than almost any of the program because we put lifestyle stuff and their diet stuff and their supplement stuff, which people always beg for. Yeah. So I think that's a pull. Yeah. That's a good feature. The other part though is I think people in the 40 plus age group are more likely to follow the production. They're because they don't they don't want to waste time. And I think that they might identify with us because we're over 40. So we're talking about the program. And so we probably have listeners that are like, yes, these guys are over 40. They understand. Yeah. But it's crushing. Yeah. Yeah. Normally we talk about more about the program leading up to it. We had so much stuff going on with the other business that's being built right now with the holidays, the travel we had. So I think we neglected to shot this a long time. It's on it. Yeah. This is probably that's another thing too. Right. Like we rarely are that far ahead on a program where we had like done and you had it shot already. So it wasn't top of mind for us. And then all of a sudden we get a thing from our marketing team. Oh, program's coming out next week. We're like, oh, yeah. Yeah. Oh, we should talk about that. Let people know. Right. So but it's taking it's flying right now. So I definitely did not predict it to move as fast as it's moving right now. And then the feedback I know I talk a lot about, you know, pulling from some of our programs. I do kind of my own thing and I'm excited to actually do this because it's good timing for me right now getting really back in the swing of things. And it really does speak to kind of where my mindset is with lifting and it's effective and it's less like joint impactful. You know, it's like it's just a nice consistent way to train. It just makes so much sense. I think for a lot of people to, you know, in this sort of age where you're just like, dude, I just want to like, I want all the benefits, but I don't want to feel like I'm in pain and I'm like restricted. And you know, I don't want to selfishly to I really I'm really into the lifestyle portion of it. Right. Like I'm at a place in my lifting career where I've been lifting for so long that I've built enough muscle mass on me. I don't need necessarily more muscle now. I would like more muscle and I like looking better. Like, but I've done a pretty good job of doing that for such a long time now that I only I only need a bit of focus in that area to keep a lot of the stuff that I built over years. What I'm more interested in is the area of improvement for you. That's right. The area where I really want to improve is just continuing to dial in the lifestyle stuff, getting better about my night routine and adding these. Needle so much further. Well, so I'm like adding to our list, right? We did something very general for the general population, but like, I'm going to build some things on there with reading and stuff that I'm trying to do personally. And so that part is exciting me that I have like kind of a blueprint of, OK, how am I going to integrate all these things? I also think that, you know, it gives you something to be very positive about every day. Like, so the inevitable happens, right? You don't have a day of, you know, lifting, you you miss a day at the gym or whatever. But but when you have all these lifestyle goals to, it still leaves this opportunity for me to win the day. So yeah, OK, maybe I didn't crush my workout like I wanted to do today, but there's all these other lifestyle things that we that we built in there that's like, OK, I can still move the needle forward and still improve even though I miss the gym. And I like that, you know, I like that because I think that that's an area that the fitness space doesn't talk enough about. We tend to hyper-focus on the macros and the lifting portion. And then the all the other stuff is like, you know, unless you're in the wellness woo-woo side, we kind of don't talk about that. The truth is the lifestyle stuff that you do every day, right? You go to the gym, but that's the 80 percent. That's the stuff that the needle the most. And it's what will contribute to your likelihood to be of being consistent in the gym as well. So it's got this longevity. Like when I think of longevity, like, you know, and some of the people that we we highlight or we admire or aspire to be like the most on social media are just these, like, you know, Greek God and goddesses that look amazing. But it's like, you know, I'm in a place where I want longevity. I want to be healthy. I want to be playing with my kid when he's 13, 14 years old. And like, that matters more than looking like a Greek God right now. Well, there's also this this myth and there's some truth to this. So I understand where it comes from, but it's a myth when people believe it to be 100 percent true, which is that you you the most effective is also always going to be the high, the highest risk when it comes to exercises and workouts. Now there's some truth to that. The more complex exercises are more beneficial than the more simple ones. But there are ways to take an act like a like a squat, for example, a barbell squat, we could take a barbell squat, turn it into a box squat and take away almost none of the muscle building fat burning performance enhancing benefits of the squat, but significantly reduce the potential for injury or for poor recruitment patterns. So that's one example. And there's there's exercises that are out there like that. So it's not just like, oh, I got to do the over 40 safe workout, but it's not effective because this over here, this dangerous one is way more effective. No, that's not necessarily true. It took some some finagling, but that's and that's just how we've been. That's how I've been working out now for the last, I don't know, three or four years. So along the lines of our time on our programming and stuff. Did you bring up the guy that you invited to the studio and his daughter? His his daughter won. What did she get? What was it? What was a CCS or CCS? Yeah, was that it? Yeah, she won her CCS match. It's pretty awesome. By the way, when she came in before he said she was a wrestler. So she's 17. So he brings in a 17 year old daughter. Real nice father daughter combo. You can tell they had a good relationship and she reaches out to shake my hand. First off, very confidently, you don't get a lot of 17 year olds to do that. Really cool. But then when she grip my hand, I was like, she the rock climbs or something because she's got strong firm. It's a firm wrestler. Yeah. That's bad ass dude. I thought that was. I thought that was pretty. One of the best sports you could have your girl do by the way. Period and a story. Unless they did jujitsu. Here's why the self defense that a girl can get from wrestling is just because if if a guy is going to try to assault her, he's going to grab her. Yeah. She knows how to wrestle. Yeah, being able to get out. She can at least get out. If not, you know, throw him on his head or whatever. And then another female win of our listeners. I got a DM just the other day. The lady's name was Tiffany. I don't know if Doug has her. Yeah, it's right up here on the screen. Oh, yeah. Tiffany Laramie. Could you read that for me since I can't read it from here? Yeah. So she's been competing in her first powerlifting meet using only maps power lift. She is one of two without a coach and felt super prepared and knew what to expect going in pure PR on her squat and deadlift. Her deadlift by almost 60 pounds. So that's close to 300 pounds. Wow. And then she says, thank you for all the amazing programs he put out. I've been listening for a little over six years lifted through two pregnancies with your programs. It built so much strength. Wow. That's so cool. One of the only coaches. No coach. Yeah, I love that, dude. That's so sick. Yeah. Well, congratulations to her. Dude, I want to tell you guys. So this weekend, Jessica had her first weekend away from both kids. So since Dolly has been born or whatever, she's never had time away. Did she come back a new woman? Yeah. Well, so did she come back? Yeah. Yeah. Did she come back? Yeah. So she's still there. That's good point now. I haven't got a hold of her, but I know there's a bad reception up there. So who knows or whatever. She left on Friday, we saw. Yeah. She came from it. So she took off to Sanctuary. So she was up there. Oh, nice. Hanging out. It was just me and the kids. And it's funny. It's like, you know, I spent a lot of time with my kids, but I obviously, you know, she's mom and she's with them all the time. So there was a little bit of separation anxiety a couple of times. You know, my one year old who just really learned how to talk throughout the day. She was just randomly, mama, mama, mama. Sorry, mom's out here. How do you just talk with me or whatever? Yeah. But I had a great time with the little ones just spending the whole day with just them. It's so different when it's just you and them because you just, there's a different dynamic and I was having so much fun with them and connecting. Then my daughter, my teenage daughter was home. So I got to hang out with her a little bit. My mom came over. I guess this is funny. And it's telling my daughter stories about how she met my dad. And I guess my daughter didn't know how like, they didn't date, how my dad had to propose and then they dated and they can only go on dates when people were with them. Yeah. And how they didn't sleep in the same room until they got married by the church even though that whatever. And I hear my daughter and they're like, what? Oh my God, really? That's how it works. That's pretty true. That's so great. She's like, they went on walks. She comes out and she goes, did you know Nonna went on her first walks with Nono? They would walk and they'd have all their aunts and uncles and cousins and everybody following them walking through the town. I'm like, oh yeah. I said, watch the Godfather part two. That scene is exactly the same thing. Yeah. Exactly what it was like. You know, it's so funny you bring that up because you've made me think I wanted to talk to you guys about this before. So Katrina had the opportunity to do that several times, right? Where she takes off and then leaves the kids. But anytime she does, like what she'll do is this, she'll be like, hey, it's been three months from now. I'm going to do a girls weekend. We're going to do this and that. Are you okay with that? I checked your account. I'm like, yeah, yeah. It's fine. No worries. No follow ups. Then I don't think you forgot about it. I already forgot about it. But here's the thing that what I love about her what she does is so she will go and organize either her mom or my mom or whatever and book them to come or my aunt and uncle to come. She'll have laid out all the meals. She'll have done everything to like make it so seamless. Now it feels like she's doing it and I think it has more to do with her anxiety around like leaving the kids like leaving the kid all all by by himself. And I'm always going to tell it all in order. Oh yeah. Yeah. It's like this is for breakfast and this is what you feel. Now are you happy that she does that? Or are you like, let me alone. I appreciate it because it does just make it that much easier. Bro, I'm a rookie. Courtney's really good at that too. Well, here's the deal. Like I'm with my kids a lot and I play with them and a lot of stuff and I take care of them too. But this is I'm a rookie with the wake up and wait a minute. She had this much milk and whatever. Like I'm a total rookie. So as I'm doing it, I'm like, she literally made a list for me to follow. Yeah. Yeah, she does that and I appreciate it. Like as much as I know that like, oh, I can handle it just it's one that and that's what she says to me. She's like, listen, I know how busy you are with work and everything else like that. I want to make it as easy which is so smart because then it sets her up for being able to go do it again where I'm like, no big deal. I'm like, that was easy. You know, Max and I just hung out. I had everything already done to be able to do that whenever she wants. Right. Cause then if it's easy like that and then I have the support of my mom or her mom or my aunt. I'm sure now do you. Okay. Well, Max is young, but like I use that opportunity to show my boys like more crazier action movies. Oh, there's like every way past the threshold kind of stuff. You know, like comedy. You got to make it exciting. We always break at least one rule. For sure. There's something. We watch TV in the bathtub or we popcorn before dinner. We do something. We do something we're not supposed to do. This is why dad did a bad rap. You know what I'm saying? This is why mom's complaining about it. You've heard this right. Oh, dad's the fun one. Oh, dad's the fun one. Oh, that's like the little tussle in the house right now is that like Katrina is like getting on to me about the like, listen, I can't. I'm not going to be the bad person all the time. So she's like, go ask your father and I'm like, I'm like, I'm like, go ask your father and your father's going to tell you the same thing. I just told you that. I get like that look like, like, hey, you just put it back on her. Yeah. I want to say. Yeah. Yeah. She tells me what to do. So I don't know. Me and you together, bro. We're the ones. Okay. We're not around. We'll do what we want. So good. I don't know. I had him a couple times he watched YouTube with me because he was calling out for Jessica or whatever. And I was like, so I totally cheap, right? He comes home and she knows. You know, I told her, you know, I gave her updates with her, but when she, when she comes home, he's like, mom, put it on YouTube. She's like, you know, we don't watch YouTube. She's like, Oh, but I was letting me. I'm like, listen, I know I already told her. You know, so it's okay. But I look at him like, you traitor. Yeah. Yeah. Bro. Yeah. That's what I do. Yeah. I have to have that with Maxwell time, bro. Come on. We made this pack. You're not supposed to if you go tell her, right? Oh, man. That's good though. I've had this since. So we took the kids to get their haircut by Vicky. And like, Ethan's at that age now where he's like really trying to assert his independence of like his style and all this stuff. And like, you know, I had a little bit of influence back in the day. They would get a nice fade and a nice clean cut, you know, young, young men. What do you want now? Dude. And so he, we compromise, but he has this like sort of hyperbolic. Oh, it's like, you know, right here on the side. So he doesn't have like the, the sideburns like right there and then it goes about to here and then the rest of it is kind of like tapered off right there. And just looking at him, he looks older already and he looks like a punk. And I'm like, I've tried so hard not to like, like roast him, you know, like the whole car item. He's like, he likes haircut for once. He likes his haircut, like reminding me. And I'm just like, I didn't say anything, tried so hard. And like, I'm like, it's going to come out though. I can't help it. Did I ever tell you guys my uncle, so my uncle Casey, who works for the company, right? You guys know Casey, right? Oh yeah. He, I was kind of, I don't remember what grade. I had probably in like sixth grade or something like that. And I went and stayed with him for a weekend or whatever. And back then was when, you know, duck tails were popular. And I had one like this. I had one like this long. Did you really? No way. He fucking came and snipped it. Bro, he straight cut it off. I cried and was so like, bro, like sixth grade, something like that. Without saying anything? Yeah. She was teasing me. He called me, what is that ugly thing? Oh, he was just razzing me and razzing me. And I'm like, leave me alone, leave me alone. And the son of a bitch cut it off. Traumatized me, dude. To this day, to this day, he thinks it's funny. I'm like, that's not a funny story. That's the worst. As a kid too, like I traumatized you. That took you a long time. It took me like years to, I think, to like grow with that long dude. And then he just straight and one time he snipped it right off. Take that ugly thing off. Can you have a picture of that? I could probably find one. Oh, that's that. That just sounds like his M.O. Like, I could 100% see that. Can you not see him be that? And then him like, no remorse too. Doesn't care. I'm crying and he's just like, oh, suck it up. That shit was ugly. I did you frowns on a favor. Yeah. All right. Come on. Let's go. Stop crying or you're in trouble. I was like, I'm like, I kept it at bay. Yeah, don't bro. It traumatized me forever. Not going to do it. All the old styles are coming back. So there's the mullet. Today one of the kids, you know, we were at the school. He had the lines trimmed into the side of his head. Yeah. That was like a 90s thing for a second. Yeah. I'm seeing the lines and the like blocks. I'm seeing the big pants. I go all the way down. That's actually, you know, so I bought, I actually ordered a pair of things happening. I ordered a pair of Nike. You might have seen me though. I was actually wearing it yesterday when the boys were over, but I have a pair of these, these Nikes. They did a collab with Stussy. I love Stussy. Love Nike. And that's the, they're massive. What? They're like super big and baggy. Like the way we used to wear them back in the day. What did they call it? Didn't they have silver tabs? Aren't those silver tabs like that? Yeah. Silver silver tabs. Yeah. We used to buy silver tabs like a size 48. Yeah. And then cut the bottoms. Yeah. And then you had to. My kids are on the corduroy's right now. That's like a big thing. There's a corduroy pants. I'm rocking corduroy. I'm rocking corduroy. Really? I'm like a corduroy on right now. Bro, corduroy. I mean, like big, like, you know, like this threaded. Yeah, exactly. Can I just tell you though? Corduroy, if you, when you're a little kid, cause corduroy was a thing when in the 80s, when we were little, little, right? Running in corduroy is terrible. You start a fire. Yeah. You shock anybody. You know what I'm saying? It feels like, like the generation now is this kind of interesting because, and I think this has a lot to do with the internet and just like that there can, there's community. It's easier to find your community of people that they're like, everything is acceptable. Like every, like, when we were kids, it was like, you were like categorized. If you had to be here, you're here or you're here. We're now, I think there's, there's so much diversity in, and there's so much, so many ways to get access to someone who's like you that it just offers up, which is probably a healthy thing. I think for kids that like, there is a bit of this like, be who you want to be. And it's okay. And like everybody's kind of doing it. It's good for any idea really at this point. Yeah. Let's be honest. Yeah. What were they? Stoners, jocks. Yeah. Skaters, rockers. Yeah. We had, okay. Yeah. I was going to, actually when we were talking about schools, I was like thinking and like, we had cowboys. You guys had cowboys? Cowboys? That's what mainly I was. We are hicks. And we had, we had no, cowboys or hicks. We called them darts, but they were like, they were like the Maryland. No, look at the four kids. It's like the Maryland Manson emo kids. Oh, well that makes, those are just emo kids. Yeah. They're like emo kids. And then skaters, skate servers. Yeah. But so, I mean, if you're a jock, you kind of just embodied whatever version of that. So you had like jock, goffs. We had like jocks. Really? Yeah. Like cowboys, like it was weird. Yeah. So we were, so I'm in San Jose. So we had for sure, Cholos, Stoners, Rockers, and the jocks. Those were like the five. And they were like, it was like everybody had a uniform. That's how crazy it was. Oh, that's how it was for us too. It was like so. You had to dress like that. We had a, in fact, I have a corner of the area just devoted to you. I have a picture of us. And so they had a quad, what we call the quad area, right? Which is where everybody like congregated for brunch and like for like the recess and all that stuff. Everybody hung out and everybody's in their click. And you can literally, there's like a uniform. Yeah. Like you knew. Isn't that weird? Yeah. Even when they're nonexist, we have to make a tribe. Yeah. My friends, you know, hang out with the darts a little bit. So I was like, there's a kid, I had friends in every. I floated. Yeah. I floated too. Like, so I had, I got along with everybody in every click or whatever. I didn't feel like I was. We'd make fun of the other ones and then I'd go over there and make fun of them. When you, when you fit in all of them, you kind of don't fit in any of them. That's true. That's true. Was that, was that Confucius? Yeah. Shout out. Another one. Yeah. Did we do a shout out? Well, I shouted out. I shouted out. You know who we should shout out? Josh. Josh. Oh yeah. You are my pub Josh. You're adding this. You're the man. He had two gold medals. He won. Yeah. Yeah. Local smoker. Smoked his components. His opponents. Not components. Yeah. Not components. Don't smoke your components. Yeah. Organify is one of our favorite supplement companies. Organic number two. They know how to make the best formulation. Their labels are very transparent. And what the bottle says it has, it has. They have great products for athletic performance, for health, for cognitive function, and much more. Go check them out. Get yourself a massive discount. Go to organifi.com. That's O-R-G-A-N-I-F-I dot com forward slash mine pump. Use the code mine pump. Get 20% off. All right. Back to the show. Our first caller is Maddie from Spain. Maddie. How you doing? How can we help you? Hey there. So excellent to meet you guys. Wow. It's so exciting. I'm actually from Miami, correction, but I am in Spain right now playing water polo my first professional season. So I'm just a little frustrated as an athlete and I've been listening to your podcast since the beginning of this year. I actually found you when I was in Barcelona because my second love is definitely weight lifting apart from water polo. And I found you guys and I'm like, wow, I really still enjoy listening to you guys. And, yeah. So anyway, let me just get to it. I played D1 for five years on the type of athlete that always goes pretty above and beyond. And so it's pretty regular for me to have two days, three days and be grinding and feel good. I'm in the gym, I'm swimming and I go to practice. But I transitioned over here. I'm entering now my fourth month or midway through the season. And I am more injury prone and tired than I've ever been in my entire life. And I just need to need to figure out why. Because I feel like I haven't really changed too much. Like, workout wise or programming wise, what I do. And even the sessions, the practice sessions are more technical and not so much, you know, the work that I'm used to when I was training in Miami and in college. So, yeah, I feel like I'm doing less than ever, but I feel like worse than ever before. So I need some guidance. I'm really glad you, you gave us the right context, because it would be a different conversation if you became pro and then increase the intensity or the volume, not where you used to, and then you would say something like this. By the way, for people who don't know, some of the most insane volume and training sessions that you've ever seen are waterpull athletes. You guys, savage. Yeah. And so, and you've been doing it for years, so your tolerance is very high. Okay. So for the average person listening, like Maddie can take a lot. She's been training for years at these ridiculous levels. Okay. So the first thing I would do is make sure there's no nutrient deficiencies that have started to occur. One of the hallmarks of a nutrient deficiency is just all of a sudden you feel like your body isn't recovering like it used to. So I would get a nutrient test and test the obvious ones, your iron levels in a woman that's important to test, especially for menstruating, vitamin D, your electrolytes. You were going to say something? Yeah. But I actually just, there's so many mixed factors and I know I have all this external, you know, stress on my body from moving to a different country, time zones, different and everything. But I had lost my period this past year and then I got to Spain in the first month. I got it back. Okay. That's not a bad sign. In fact, that's a good hormonal sign. But I would test for nutrient deficiencies. I would start to optimize sleep. And in the meantime, the thing you have to consider, and this is a challenge that a lot of people will run into, is they'll say, I should be able to do more. I should be able to feel different. But what that's denying is the reality of what's going on. And if you continue to do that, right now what you're doing is obviously inappropriate for whatever reason. We're going to try and get to the root of it. So as you're trying, as you are trying to figure that out, maybe it has to do with optimizing your sleep. Maybe it's about potential nutrient deficiency or dietary adjustment. It could also be cumulative stress. Just over time. It could also be this, Maddie. It could be that you maybe for so long have trained and have brought yourself to the line of what you can maximally tolerate that the move and the stress of the move was just enough to tip you over and you haven't given yourself your body a break. Still working through it. Yeah. You just haven't given your body the space to go back to, you know, to be able to heal from that because maybe you've been on the go as soon as you got there. So I would definitely test for nutrient deficiencies. I would look at my sleep. And then in the meantime, I would reduce my volume and intensity until you started to feel better because injuries and feeling fatigue are hallmark signs of doing too much for what your body can handle at that moment. Anything you've done different nutritionally in the last year? The last year, I actually was working with a bodybuilding coach for three months and I, in college, I tracked my macros for five years. I'm pretty practiced. Now I don't track or anything like that, but when I came to Spain, you know, like everything is pretty different. It's, I can't really find like a package of lean ground beef anymore. So I kind of have to, there was like this month period of maneuvering my nutrition. I found my egg whites. I found things that work for me. But now I feel like I'm pretty much on track with exactly pretty much the same things I was eating prior. Okay. And I still, I brought over all my supplements and thought I wasn't stopped in the airport, but I brought, I have all my supplements still. I just started taking creatine because I'm thinking, you know, what can I add? Yeah, that's a good choice. There's also this possibility, too, that you've just, like kind of what Sal was alluding to with the, we've been pushing the body to that limit or maybe even potentially over that limit for so many years. And you've been young and resilient and you've been okay. And just the added stress of traveling and moving now. And also the body finally saying, hey, enough is enough. It's like, it's time that you take care of me a little bit and scale back on what I'm doing. Like there comes a time where all of us can't handle what we used to do to ourselves. It says, there was a time when I felt like I could play basketball for four hours, lift weights seven days a week and wake up the next day on four hours of sleep and feel fine. And then eventually I couldn't do that, you know. And so, you know, that happens for some people at 24. It happens to other people at 34. It happens somewhere in the middle for some people. And so, you know, and the volume of training and that you guys handle and intensity is crazy. I've actually trained a couple of water polo players and they were actually one of the the horror clients for me because I would, I felt like I had to just hammer them for them to see results like that because they already punished themselves so much in training. Yeah, four hours a day. That the intensity and volume of training that I was used to training on a normal client, they just wouldn't respond because it was like too low of a level. So it always blew my mind. You know, Maddie, here's the other part that I want to comment on. Because you look, okay, if I were to look at you and if you were sitting across from me, it would not be obvious to me that you're, that you've over-trained for too long. You look healthy. You're obviously still young. I don't think you're past anywhere past what would be considered a prime. But I want you to consider this as well. The stress is, can be physical. It could also be mental. And you're probably the kind of person that train, that the level that you train, that you probably ignore stress and you push yourself forward no matter what. But there could be the added stress of being a professional, right? So you compete, every time you move up a level, there's a new added like pressure on yourself, right? Like high school to college. There probably was a transition. Now you're college to pro. So now you're getting paid to play. This is now your career. You're competing with the world's best. That is an added stress on you as well. And it also can take its toll. And so if you've already been training at that limit, you add the move, new country, new language, new world on your own. And then I'm a pro. Now you've overwhelmed your body because you were already training at that limit. That's why you see people like LeBron James spending and investing so much money in recovery tools and interventions and things like that. Like how are you doing massages? Are you looking at red light therapy? Are you doing, you know, like looking at all the other options in terms of like added resources to sort of bring into your recovery process. Obviously sleep is going to be the biggest factor to that. So I don't know how many hours consistently you get, but I know that the move has shifted that and your circadian rhythm is a bit off. So I mean, there's probably a little bit of lag there to begin with in terms of how you're feeling. But really, like if this is like your career, this is something you're at such an intense to Sal's point position now where you have to like think a little bit more exclusively. Like how can I, how can I bring that part up to meet the demands of like me actually having to perform at a more intensive level? Yeah. You know, the good news here, I'm going to sell this to you now Maddie. Here's the good news, right? There's a level of training that you, an intensity and volume of frequency that's required to get your body to progress. And then there's a level that is required to maintain. The level that is required to maintain is a lot less. So, and the reason why I'm telling you this is what I don't want you to have to struggle with, which I know this is what it is, is you're like, oh my God, if I cut back on my training, my performance is going to drop even more. Like I can't cut back. But what's happening, the reality is your performance is probably already dropping because it's too much. So what will actually happen is if my guess is correct, if you cut back appropriately, you'll notice an improvement in performance, not a reduction. So that's the first place that I would go is I would cut back on some stuff. I would still show up to practice and stuff like that, but maybe cut out the lifting for a little while or cut the intensity of the lifting down like by 50%. So you're literally in the gym just practicing the movement just to make things feel good and do that for like six weeks, eight weeks, you know, for however long it takes for you to start to feel like, oh, I feel like my old self again. There's also, I mean, not to turn this into like a therapy session or anything, but we piggybacking off of what Sal or the direction he was going, there's also factors too. I mean, you moved to another country, like how are things with family? How are things with dating and relationships? How are, because if that is also become stressful for you and you're kind of burying it and you're not dealing with it and that will also surface as stress and complicate everything that we're talking about now too. So, and a lot of times with professional athletes, it's funny that we're having this conversation. My buddies and I are all big basketball fans and we follow the Warriors like crazy. And there's an athlete on the Warriors team, Wiggins. And last year he went out due to family issues and he's returning, he's never been the same. Like for a year of playing basketball, he's just never returned to that all-star athlete. And one of the things I was saying to them was, man, whatever he went through, whether his dad dying or some stuff happened with his wife, like a lot of it's not public, it seems like he hasn't worked through it because it's manifesting in his performance on the court. And so I don't know what potentially also could have happened in the last year or so personally with you, with relationships or family or things like that and with the move. But if you've got that and you're kind of just pushing it down and burying it, it'll manifest itself in your performance in the gym and in your sport too. Maddie, did you know anybody in Spain when you moved there? Did you move there with family, friends, or is it like on your own? Here it is. I actually, I know a couple of professional players, but they're in Barcelona and I'm in Valencia. So I don't necessarily see my friends. And the language barrier has been hard. I'm Cuban and I'm from Miami, but Spanish is different. And Spanish people are very different. But to whatever God's grace, like I met somebody the first week and I'm actually like, yeah, I'm in a good place with my relationships status right now. So that's been really helpful. I think that if I didn't have that, I might have had to return home because there's no way I can handle all these added pressures like you guys are saying. And my family is actually visiting again by God's grace coming this week. So I think in my case for sure, I actually have been trying to dial back in the gym. Yesterday I just went in and did a bunch of mobility stuff for an hour. I swam 1,000 yards and I just did a bunch of mobility, which I added in just to sustain going to the gym. My mind is like, okay, hit your protein goal. I get more than enough sleep. I don't know if that's a problem, but I can't help like I have to sleep because I have no energy throughout the day or for practice. And then I walk into the gym and I get three quality lifts, like I'll squat, deadlift, and I'll do the leg press and like, you know, push, do a double drop set on the last set and like push myself there, but I don't have energy for anything else. And I used to be in there doing anabolic three full body days and now I just don't have the energy for it. And on top of that, I'll go to our CrossFit workouts and when I arrived, I thought they were so easy, but now I'm here, I'm doing all the things I always did and now I'm arriving to all of these workouts and everything is so much harder. Maddie, if you're being honest with yourself, would you say that the move has been a challenge? That's been a challenge. It's been a growth period for you. Yeah, for sure. The environment for sure. That's what's doing it. Okay, so here's what I want you to do. I want you back way off for a while, back way off. So go to the gym, just do mobility. By the way, here's the reality. If you don't, your performance is going to drop. It already is. You're already noticing that. So you're not trading, you're not going to trade performance for what I'm about to say or what I'm recommending. You're actually going to gain, the odds that you'll gain performance are much higher. So I want you to back way off. When your family comes to visit, I want you to do the bare minimum practice and training during that week. And the whole thing for you is replenish your soul. Stay with your family. Love your family. Hang out with them. Rebuild that, okay? And back off for a while until your body tells you, huh, I think I'm starting to feel good. And then don't jump right back into what you used to do. Ease in. Ease back in. But I need you, you're going to have to back way off and it's going to have to be more than one workout. You're probably going to have to back way off for like a month or two months or something like that, where you're just kind of letting things catch up a little bit, okay? And you won't notice a drop in performance. The odds are you're going to notice an improvement in performance by doing what I'm saying. I don't think that you need a program from us, but I would like Doug to put you in the private form. So we have access to you and I'd love to hear. Give us updates so we can keep coaching you. Yeah. Oh, so. Yeah. Thank you. I actually listened to one of an old podcast. I don't remember the woman's name, but she came on and she had all of these gut issues and she, she couldn't use the restroom. I don't know if you remember. It was a long time ago because I've been scrolling, but I just knew you guys could, could just push me in the right direction. And maybe it's not nutrition, you know, that I'm always stressing about the nutrition piece, but maybe it really is just the stress. I think so, man. And you sound like you're pretty close with your family and you moved to another. Yeah. So you're Cuban. I'm Italian, very similar culture. We're very, very family centric. You moved away, new country. You don't know your family. That's a massive stress no matter how tough you are. And you're tough to play at the level you do. That's a huge stress, new place, living on your own, new country. Don't know anybody. Now I'm a professional and getting paid to play. This is totally different. Like 100% that's going to have an effect on you. For sure. And that's where I'm heading right now. You don't look like you have a nutrient deficiency. You look very healthy. And the fact that your period came back points to that it's probably not that. You can still get it tested. There's nothing wrong with that. But I think it's just too much. Your trained nutrition is pretty much in tune. You're getting sleep. So yeah. I mean, this is kind of where it looks like is the biggest source. It's just a lot of stress right now in this period of time. And believe it or not, hardest thing to tell an athlete is believe it or not pulling back on some of the. So hard. Pulling back may actually result in you getting more. You're not going to get that from your coach. That's why you need to hear it. That's so counterintuitive for the athletic mindset to hear that. But when you're reading all the signs that you're reading, that's what your body is trying to tell you that. It's trying to tell you that. And whether we hit it on the head somewhere or we, maybe there was something we didn't even uncover, but it doesn't matter. Your body's telling you that it's, there's too much. Too much right now and pulling back a little bit on everything is what's going to result in actually more results for you. So trust the process. I'm going to have Doug put you in the forum and then we'll stay in touch. All right. Okay. Thank you guys so much. I'm so appreciative. Thank you. You got a man. You want to shout out your team real quick. Oh, shout out. I'm a water polo today. Yeah. But also LaSalle, water polo Philadelphia cupboards. Thank you. Okay. Bye guys. Thanks. The two most hardcore type athletes in terms of just the training and the, just the beat down that they take. Water polo and wrestling. Water polo and wrestling. Man, they beat the crap out of those athletes. It's actually really interesting. So I still have, you know, um, oh my God, I'm going to draw a blank on her name right now, but she's been in our program. I still help her. And she's an ex water polo. And so, and she, it's really, she has trained her body to handle. Oh my God. That's so much. They're in the pool twice a day. Total four hours. It's so hard for me to move the needle sometimes with, with her physique because that she, because she's trained that way. And like it, it's almost like she needs that to see any sort of movement. But a lot of things that we've had to do is I've had to tell her like, Hey, I'm going to scale you all the way back to three days a week. We're going to go on a bulk for a while. You need to get comfortable with putting a little bit of body weight on for a while. Let's talk about grace. No, no, no. I can't believe Alexis. Oh, right, right, right. Yeah. She's watched. Oh, I didn't know that. Yeah. She's a water polo athlete. Oh yeah. And she has that mindset. Everything makes sense. Yeah. She's built, they're built almost identical. I mean, they look a lot alike and she's got that same mentality. And so it's hard for me to get her to kind of pull back, but she'll stall and she'll get in places where she's stalling. And it's like, there's no reason why her calories are low. She's, she's got a lot of calories from what we can hear. Yeah. It's just like, that's the thing is the, Well, we look like we, for some reason we don't consider, well, maybe we do, but I think a lot of people underestimate the mental stress. Yes. Like that's not, we don't consider we underestimate. Yeah. Estimate that. It's not, I was like, I don't want to get into a therapy session with you, but listen, you, you break up with somebody or you move to another country and you're very close to one of your family members. I mean, I mean, I mean, it's, I mean, it's, it's very stressful. Look, if you're about to do a lift, think about it this way, you're about to go hit a, hit a lift that you think you can hit and you get really bad news one minute before. Do you think you'll be able to perform as much? Yeah. That's how much of an impact that mental stress. We were literally just talking. So it's like, the story I was sharing with you was last, it was true story. Like I was just talking to my buddies about this, about Andrew Wiggins for the Warriors. Yeah. And there's something going on with it. We're like, we're over here like speculating because we don't know his personal life. And it's like, but we know he went out last year because of a very personal thing that he disappeared for like a month and a half. Yeah, I do. And it's like, dude, you, if you don't recover from that and that's still there. I almost think it's worse than physical stress, to be honest with you. It can hit the body. Well, you know why it is because it's, it lingers. Can't see it and feel it the same way. And it just stays there unless you get through it. Right, right. Our next caller is Keenan from California. Keenan, what's happening, man? How can I help you? Hey, what's up guys? I first want to say I've been a fan of your podcast for well over two years now. And I learned a lot both through your content and your programs. So thank you for that. Appreciate it. So I just jump straight into my question. I am a first year college student at San Diego. So I sleep in the dorms. So over the past few years, since I've been listening to you guys, I've been really trying to down in my sleep habits, like maintaining a consistent sleep schedule and using blue light blockers two hours before bedtime. And despite keeping these habits in college, I do find myself waking up periodically during the night due to roommates coming in and out of the room and like noise outside the dorm and stuff. So I understand this is out of my control. So I'm a very light sleeper. So I do wake up easily to small noises. So while I can still fall, I can sleep pretty easily. I'm still curious about how these little interruptions can actually negatively impact my sleep cycles. And should I be concerned about this? And are supplements like melatonin or magnesium even worth considering? No, I actually got some pretty... I think I might have some... I got a couple of things for you two. First of all, by the way, I want to point out that you're already ahead of 99% of people. So the fact that you're... That's first year college? Yeah, first year college in the dorms and you're actually trying to get good sleep. You're already an anomaly, bro. You're already on the right track. I wasn't doing that till two years ago. Right. Yeah. Can you fall asleep to... Can you fall asleep to white noise? Have you ever used white noise before? So I actually do that. I do have air pod pros. So the noise cancellation does help a lot. But I mean, honestly, like in the middle of the night, sometimes it dies and I'll start hearing noises outside of my hallway and stuff. All right, so look, Keenan, I don't want you to wear air pods while you're sleeping because of the... If that long of exposure and radiation, probably not a good idea, probably. Okay, I know people are going to hammer me for this, but the data is not clear. And I don't think it's going to have a positive effect on sleep as well. So I would switch to... Just an outside radio. Ear plugs or like things that help science? I'll have a very light sleeper. I switched to ear plugs before college and that was the only way I could sleep now. So I mean, that's the thing. Like to have those little interruptions and everything, like I would... It would totally disrupt the next day for me. I would have like a hard time, groggy all day until I started wearing ear plugs. So it definitely worked for me. Yeah, and they sell some really, really, really nice ones, inexpensive that are really good on Amazon. I know this because my wife uses them because I snore. So ear plugs, I mask, white noise machine that you put next to your bed. And they're really cheap and you literally like... People use this for their kids and their babies or whatever. And so you put a white noise machine next to your bed, turn it on. It doesn't disturb anybody who's coming in or what. It's in the middle of the night anyway, so your roommates are probably... I'm sure they'll be cool with it. Ear plugs, I mask. And that's it. Supplement-wise, there's not really anything that'll help unless... No, not an easy one. I mean, it could, but if they don't walk in and out, if there's no noise, do you wake up on your own? Or is it just because you hear the noise? It's because I hear your noise. So then, yeah, I don't think it has anything to do with milk. Yeah, anything like that. So that's it, dude. I mask, ear plugs, get really good ones. And a white noise machine. And then, if you're like, oh shit, am I gonna wake up with an alarm clock? I got one more thing for you. They sell these little fabric wristbands that you can wear that you can connect to an app. And the alarm will go off and it'll buzz on your wrist. So because you have the ear plugs, you might not be able to hear an alarm. The buzzing on the wrist will wake you up. I use that because my one-year-old daughter sleeps in the same room with me, and I can't use an alarm because it'll wake her up. But this little wristband thing buzzes, and then I wake up and it doesn't wake up anybody else around me. I think those would be kind of... I would never push you towards melatonin, but I definitely think there's some value in at least trying out the magnesium or mellow supplement just because that was a big game changer for me. And I actually feel like I sleep... A lot of people are deficient in that. Yeah, if you're deficient in that, like I am, I sleep deeper because of it. So like it could, even though it's the noise waking you up, if you're deficient in magnesium and then you take that, it'll help you get into a deeper sleep. Faster maybe. Yeah. And then the white noise thing, the way that the science on that is really fascinating to me, like how that works. You might think that in your ears would necessarily be better, but what the white noise does is it actually drowns out the other noise. I don't know if you ever heard me talk about this, but I used to use it for my dogs during fireworks. It was the craziest thing ever. It's like I could have the dogs in the house and fireworks should be going off crazy. So what I had to do was put the white noise by the window because it would drown the fireworks out within the white noise. So then when it gets to them, they don't hear anything with the white noise. The way it works is the... It's wild how it works. Yeah, and it works for babies. It works for adults and the science. I mean, it's the abrupt change in noise. So like if you fall asleep with the TV on, you'll wake up when someone turns it off, right? It's the abrupt change. And what white noise does is it gives you this constant kind of sound. You can use waves. Like the sound of water, but something constant. Then little noises that happen in the background are less of a signal that tell your brain to arouse, to wake. So... Do you wake up at all to temperature? Like do you get hot and all that as well? Because I mean, obviously it's a bit more of an investment, but something like our age sleep. You know, to be able to monitor your temperature for me, if I stay cool, That's huge for me. I could totally sleep through like a log. Like I'll just, I'll be out. And so a lot of the noises don't affect me quite as much when I'm in that deep sleep. Yes, I've been carrying you guys talk about the ruler or the age sleep for a while now. So I've been actually thinking about it. Just I'm in the dorms right now, so I didn't feel like, you know, I should have that in my dorm. Yeah, until I actually moved into apartment maybe. But yeah, I would definitely try investing in that when I moved out. I mean, it's Christmas time right now. Not a bad idea to ask for something like that. It's kind of a big gift, but kind of a cool one, dude. But I mean like there's a good flex to your roommates. High mask, earplugs, white noise machine. And then the wristband like buzzing alarm clock. I mean, literally like all of those are super inexpensive. And then the other thing is, I mean, I'm assuming you listen to us, you probably work out relatively consistent, but I'm a big, there's a big difference in a day that I lifted and I sleep versus a day that I don't. So I mean, stay on top of your lifting too. That makes a big difference if you haven't already. Yeah, I've been working out like around five days a week. So I definitely do notice the difference when I do have a good lift in. Yeah. How that thing helps a lot. Yeah, me too. Good deal. Until your roommates would be more quiet. Yeah. Hey, slap him around a little bit. Hey, dude, just the fact that though that you're trying to fix this right now is already, you're ahead of the game, dude, because it's... Yeah, I'm trying. Yeah. Thanks guys. Keep it up, brother. You guys have been amazing. Your program is also amazing too. So thank you. Appreciate it, bro. Thank you, dude. Good luck. Yeah, I mean... I was a college kid. We probably should have threw him something free. Yeah, you know... We didn't talk about workouts. No, we didn't. I mean, can you email them right after I dug? Yeah. Ask him if he wants one. Ask him a program, dude. Ask him if he wants one. Tell him he's got a few of them already. But yeah, I mean, listen, okay, they make really good earplugs. They're comfortable. They really make a big difference. Bro, I have to have those. Yeah, it just... And then the white noise machine, and I'm... If I slept... If I had to sleep in a room with roommates that come in and out, that's 100% what I would do. 100%. I mean, I think it's cool that he's trying to do that in college. I know. You know, so I don't know why I dated this girl. I remember when we were dating, she went off to Cal Poly. And we were... We tried to... This was like my first attempt in a long distance relationship. Yeah. And I'm like, so what am I? Like 17, 18 years older, what do I like that? And, you know, dating this... You know, she's in a sorority. She's in the dorms. And like, we'd be on the phone at like midnight or one. Yeah. And like, you'd hear dudes coming in and tackle and tickle her on the bed. Oh my God. I remember just being a fucking young cute boy and be like... Yeah. Stop it. Stop it, John. Yeah, yeah, yeah. What the fuck is going on there? Oh, it's my roommate's friend. John, you know my inner side is... It's always messy with me. I don't know why that memory just came right now, but I just thought it just made me think about that. I have a very similar experience. Oh my God. Security. Oh, yeah. Co-ed dorms, dude. It's like, it's weird like, you know, they've never interacted before in kind of vibes. Yeah. Yeah, dude. It's so random memory that's just here right now. Yeah, dude. That's hilarious. Our next caller is Kyle in Oregon. Kyle, what's up, man? How can we help you? Wow. How's it going, everyone? Pretty good. I got to say it's such an honor to be speaking with you three. I've been a fan since 2018. I've been listening to you guys. Hell yeah. You've helped me out so much on just my fitness and just my outlook on life. You've helped me be like a better father and a better friend. So I just got to say from the bottom of my heart, thank you to all three of you for everything that you do and everything that you put out. Appreciate that, Kyle. Thank you. Sweet man. Of course. So my question, I just got maps old time. Awesome program so far. I'm loving it. So much fun. A lot different than everything that I've been doing. And I've been coming off of maps performance and going into old time. And so I'm having a little trouble with the windmills. And specifically on my left side, I feel like my right side, I do pretty well as far as me getting like full extension up and being able to balance that weight. But for whatever reason on my left, I can only get maybe almost lateral, almost parallel to the ground. And I have to really stretch high up there to get the full extension up. So I was wondering if you had any like mobility tips that I can work on. I already have a pretty consistent mobility routine that I start my lifts with. I usually do like handcuffs with rotation. The catcows, I'll do some thoracic leverages against the wall. I'll do the lizard with rotation. Yeah, I was going to name that. The needle. Yeah, yeah. Yeah, the arm through the needle, like through the window. Yeah, just so I just feel just pretty unstable. And there's just like a lot of resistance on my, I guess that would be like my lateral deltoid. Oh, yeah. Okay, I was just like, there's just like resistance. I wasn't asking Kyle what the sticking point was. So it's not in your core or your QL, it's up in the shoulder area. Shoulder. Sounds like a thing. Yeah. Okay, and you feel like you're having to overcompensate with the lateral side of your deltoid? Correct. It's your scapula. Yeah. So you're having trouble engaging in the scapula has to retract quite a bit to give you that full extension. And if it doesn't, you'll make up for it with your deltoid and you're going to feel a strain at the top of the humerus. So the issue is up in the scapula. Now, one thing you could do very easy is you could practice the movement without any weight. Get down to that bottom position. Isometrically squeeze. Isometrically squeeze and focus on getting the scapula to be in position. So yes, you want to extend the arm and bring the arm up, but try to connect to that kind of mid-back scapular area. Practice as hard as you can. Yeah. And then just hold that position. Some light seated rows to prime it would be really good too. Oh, okay. So like before you... That's a good idea. Yeah. So before you do the movement, actually get into like just a seated row position and you could use a band, because we're not trying to go heavier than that. You can go light and really, really put a lot of emphasis on the retraction and depression of the shoulders to really prime them. And this is how you know if this is the issue is if you do that and you notice an improvement right away. Even if it's just a little bit, but if it improves your ability to rotate and get up even better than you did before, there's your issue. And then you just want to keep priming and working. And then you can do that throughout the day too. I also like hanging scapular circles. Those are hard. They're really hard, but it sounds like he's doing a lot. I know, but those are... I feel like those are so hard to do for somebody who has a hard time. You can do it on a lat pull down too with less resistance. I suck at it. That's the reason why I suck. You can do it just with the air against the wall. We have this in Prime Pro where you're just basically focused on retracting and going through the full circle with your scapula. You know, I have noticed, I do have a hard time with wall circles on my left side. And especially on that motion backwards, I feel just a lot of resistance right there. So the key is, and this is the challenge that people have and this is what's hard about doing this virtually with people, is that if I was there with you and you were doing those wall circles and when you feel that where it gets to resistance and you feel the rest of the body want to compensate, cheat, that's where you need to hold and create an isometric contraction. That's your exercise. That's it. That just to that point and then you squeeze the shit out of it. Yeah, but it's coming from, I'm almost positive it's coming from your shoulder blade. Any injuries on that side? Did you ever hurt yourself? No, no. Never really had an injury. And I can do, shoulder press is just fine and I can do lateral shoulder presses just fine and I feel I don't have an issue like putting my head through the window when I'm shoulder pressing. It's just for whatever reason when I'm sent down while I'm holding that weight up above my head my arm just naturally just wants to start to like drift down and then start to go like parallel to the ground and I feel like I just really have to really have to twist and get my body into the correct position. It could also be that you're not rotating as well on that side as well. That's the other thing. Yeah, because if you're not rotating enough you still have to compensate by... That little thoracic rotation is brutal for people. Yeah. It takes a lot of work. Nonetheless, even what is it called with a stick? Shoulder dislocates, might even be good, but nonetheless I would do the windmills by starting with your left side and letting the left side dictate what you do at the right no matter what. And just keep the two things I would focus on is the rotation and the scapular control. Those are the two areas that... I mean, how long have you been really aware of this and how long are we in the program? Because you might just... You could resolve this just by literally practicing on it. Practicing on it. Yeah. I think that's the point we're trying to make is we can get creative with a lot of different drills for you to do, but honestly you just doing it and then being way more intentional as you get to that side, especially start with that side and really like squeeze and connect to that portion of your sticking point. What a great point, Justin. How far into old time are you? I mean, that was my point. So I'm only... I'm still on phase one. I just started at the beginning of December. Oh. So I've only done it. I've only done the workout twice. Oh, yeah, bro. Kyle, you're fine. I was late now. You're fine. Start with your left side. Dude, the fact that you're already priming the way you're priming, you're aware of what's going on. You're opening up a new world here. This is part of the motivation of us... This is part of the motivation of us writing this program is you're an exact example of like somebody who's been working out for either a long time or for a while long enough to know their body and goes, oh, wow, there's some discrepancy here. And as you work through the program, you should see this improve. It's insanely common. You're not going to have both sides. Yeah. It was such a... almost like an ego check, you know? Yeah. Just being like completely new style of training and new types of workouts. It was humbling. So I was like, okay. I'd love to get your guys' opinion on that. On the sticking points and everything. So that's awesome. Yeah. Thank you guys. I'm going to have... Are you in the forum or no? No. I'm going to have Doug put you in that and then just, you know, check in with us in about a month as you go work your way through the program after, you know, hearing some of the stuff. And by the way, I know we threw out a bunch of ideas. Don't go do all of them. No, I think if that... Do one or two of them that you notice the biggest difference? Dude, just follow old time. You're two weeks in. I think that might just do it itself. Yeah. Yeah. Yeah. And just... And then stay connected to us. Keep us posted on how you're doing. But I have a feeling that each time you go around and then do the windmills, I think you're going to see improvement. By the way, you get good at the windmills. Watch what happens. You're deadlifting your squat after you're done with it. Wow, really? Oh yeah. Yeah, watch what happens. So much more stable. You'll see what happens. Yep, yep. I got to do a little self brag. Thanks to you guys. I joined the Thousand Pound Club a few months ago. Right on. I was stoked about that. We're doing bench deadlift in squat, right? You're not leg pressing and throwing other weirdos. Yeah, yeah. Bench squat in deadlift. That's awesome, Kyle. Good job, man. Thanks for calling in, bro. All right. Oh, thank you guys so much. Appreciate you. You got it. Boy, you know, it's like... I'm so embarrassed that we didn't ask that early on, right? I didn't even think of that, because we're giving him all this advice, and it's like, this is the second time I've done the exercise. We just assumed, yes. Practice the exercise. I think that's it. With his background in exercise and fitness... I mean, this is a classic example of why we wrote this and why we were so excited to put this program out. It's because we knew... He's perfect, right? He's been lifting for 20 years, knows his body well, strong, right? Thousand... No problem. Shoulder press, no problem. Right, right, yeah. And then all of a sudden, he does that and goes like, wow, what's going on on my left side? And it's like, yeah, and then working through it, watch what happens. As he works through it, watch the improvement that he's going to see from. Because that is a limiting factor to all of his lifts. Yeah. Our next caller is Dylan from Connecticut. Dylan, what's up, man? How can we help you? Hey, guys, how's it going? Really cool to be here. Thanks for the opportunity. You got it. All right. So I'm going to give you a little background, kind of reading from my question here. So I'm 23 years old, living in Connecticut. I work as an analytical and stability associate scientist for a supplement company out of Vermont. And I recently purchased maps anabolic. And it's kind of like a switch from what I was doing usually. I was pretty much following like a push, pull legs kind of split. And I started doing the maps anabolic and was a little concerned about the volume. Like I felt like I wasn't getting in like certain exercise that I was doing before and just want to get you guys opinion on that. Dylan, sorry. Dylan, sorry. Have you been doing, are you doing the three-day a week version or the two-day a week version? I think it was aiming for like the three days a week. I haven't followed it to the tee. I can admit, but I just curious about the guys perspective. Well, do the three-day a week version because you're young and you've got a fitness experience. And the only way you're going to know is if you stick to the program and see how you respond and the best sign is going to be your strength. Are you getting stronger if you are moving in the right direction? I'm not concerned with the volume at all. No, listen, this is a classic. I'm 20 to 25 years old. I've been lifting for some years now and I've just been introduced to MAPS anabolic and I think this is not enough for my body. It's like, and this is always the people that we blow their minds if they can trust the process. But if you flirt with it and you don't commit, then you won't know. You won't know. But you just got to, if you trust us, I don't know how long you've been listening to us or not, but if you trust us, that we know what we're doing, I promise that when you go through this, it's going to blow your mind. You're going to hit PRs. You're going to see things that you hadn't seen before if you train consistently. Be consistent with the trigger sessions too, Dylan. Don't add shit to it either. Don't go like, oh, I followed it. Plus I did this and that. Follow it to a T. I promise you we built enough volume in there for you to see significant change, especially considering you're coming from something different. Like you're coming from a push-pull type of split and now we're convincing you to move to this kind of full-body routine. Watch what happens. Cool. Sounds good. I guess I didn't provide as much background. I do have experience. I think I would consider myself intermediate to advanced. I've been doing it for a while, more seriously, like really dedicated within the past like a year or so since I found you guys about a year ago. So I've been listening and learned a lot from you guys. Thank you so much for all that. Yeah. Just so you know, I assume that. That's why I said the 25-year-old. I assumed you'd been lifting for a while because you know what you're doing. And this is exactly what we get with someone like you is that it's tough because you do know and sometimes that's the problem is you know too much. You know too much already. There's a mutual reserve, a block there. A lot of times they get guys right in the same age group that have got experience and they're just like, ah, this is just not enough. I mean, and why I can speak to this is because I was that kid too. I was, this is Sal, this is me, this is all of us were like, I was training five, seven days a week and hammering my body thinking that that's what's going to make me grow more. And if some guys told me to drop down to three days a week and do full-body routines, I would think that they're giving me some chick workout and this isn't for me. That would totally be my mindset. So I'm telling you from experience that if you just trust the process, you're going to be happy. How long into it are you? Well, he hasn't even followed it consistently. I haven't gone on a phase one yet. About two or three days. I haven't gone on a phase one yet. About to do the switch. I think on Sundays when I'm supposed to switch. Yeah. Follow it through. Do the trigger sessions. I think it'll be, I think it'll be pleasantly surprised, my friend. What's your supplement company? What company you work for? It's called New Chapter. We're out of Vermont. It's a really cool company. I am an employee, I should say that, but I think you guys would like it too if you haven't heard of it before. Send a sample. Doug's not interested like you've heard of it. Well, I'll try anything, Dylan. Send a sample. Tell your boss that the mind pump guys want to try out your supplement. And then I'll be honest if I like it. Oh, I've seen it before. I have seen it. Okay. Are you guys in some major stores or have I just seen it online? Yeah. I think Whole Foods is one of our big... Okay. That's where I've seen it. Oh, interesting. Send some women's wellness stuff to Adam. Yeah. She's been doing it. Yeah. Send us some stuff. I'll check it out. Hey, bro, trust us. I promise. Okay. Yeah, yeah. Just give us one time all the way through and then you can use all your brilliance to modify and change and do stuff. Exactly. But just trust the process one time through. We won't let you down. Sounds good. I like the trigger sessions too. That's kind of a switch. I haven't really worked out with bands too much before and I'm liking that so far. Yeah. You just get a pump three times a day. That's it. Yeah. Don't overdo those too. Yeah. Don't go crazy with them. Just get a little pump. Awesome. Sounds good. Thanks guys. Take care. You got it. The leap. He's not listening to me. I can tell. Yeah. I was like, you fuck off. Yeah. You know, he took the, he took the 23 to 25 year old thing. Like I was meaning that he's like not experienced. I was like, that's not what I meant by that. I meant that you're a young guy. He's probably, and he's been working for a supplement, fitness supplement coming. He's probably smart. Probably knows his stuff. Probably been working out for a long time. He's getting after it. Yeah. Listen, his strength is going to be more for him. If you're getting stronger, it's working. Do you remember when we first did math setup? The number one thing we heard was exactly. Always. Oh, this isn't enough for me. Not enough. How long have you been working? Oh, I'm on the second week. I can tell us on it. Oh God. Did you get stronger? Are your muscles building? Yeah. Those are the things you need to be concerned with. Not like, can I do more shit? Can I add more? When I finally made the switch, it took me so long. Yeah. When I did, I really had to take a step back because I thought, ah, this is not enough. But I'm getting stronger. All right. I'm going to stick to it. You know? Duh. You just have to hammer that in. I had to do that to my athletes in high school too. This is too much. We're going to do what's right. That's it. Look, if you're a coach or a trainer, here's what you got to do. Go to mindpumptrainer.com. Sign up for a three day free live course I will be hosting in January, mindpumptrainer.com. Also, you can find us on Instagram. Justin is at Mind Pump, Justin. I'm at Mind Pump to Stefano and Adam is at Mind Pump, Adam.