 In this episode of Mind Pump, the world's top ranked fitness health and entertainment podcast. We answer fitness and health questions that are asked by listeners and viewers just like you. Before I get into what happened in this episode, stop over to mindpumpstore.com. It's a brand new apparel website that we have. So if you want to get Mind Pump gear, shirts, get some fresh gear, if you want to get workout stuff we got on there as well, it's mindpumpstore.com. Also, if you go to mindpumpstore.com and use the code podcast15, that's the word podcast and the number 15 without a space, you get 15% off the entire store, everything on there today only. Okay, so let me tell you what happened in this episode. By the way, you can go to mindpumppodcast.com if you want to fast forward to your favorite part. We open up with the intro portion. This is where we talk about our lives and current events and we started by talking about my pre-birth preparation, not me personally, but my wife or almost there, babies coming. Then we talked about a show on Netflix, a scary show. I'm trying to convince Adam the scaredy cat to watch it. It's called The Hunting of Bly Manor on Netflix. It's really fun. Then we talk about a show on Disney Plus called The Right Stuff. I talk about sea turtle eggs and how people are catching poachers. I talk about how entrepreneurship is exploding in today's COVID world, which is good news. Adam told us a story about eating out. I talked about using red light therapy to help with my elbow pain. By the way, if you want to use red light therapy to help with pain or improve the appearance of your skin or even help you regrow hair on your head, by the way, this is all scientifically proven. I'm not making this stuff up. You want to use the Juve light. It's the best one out on the market. It's the one that uses the lights that are found in studies. They're not the cheapo ones that just turn everything red. They actually work. And because you listen to Mind Pump, you get a discount. Go to juve.com, that's J-O-O-V-V.com forward slash Mind Pump to get the Mind Pump hookup. Then we talk about the injury, Dak Prescott's injury. That was gnarly. Wish Justin, I wish Doug didn't pull that up on the TV screen. Yeah, it was a hard one to watch. I talk about a study on Alzheimer's and fructose. They call it type three diabetes. We talked about the World Health Organization now recommending that we stop the lockdowns. We talk about a pumpkin spice muffins made with Organifi Gold Juice. Organifi Gold Juice is great for stress reduction. It's low in sugar, actually almost no sugar. And there's a recipe to make amazing cupcakes with this stuff. In fact, you can find the cupcake recipe in the show notes at mindpumppodcast.com. But if you want to check out Organifi's products and get 20% off, go to organifi.com forward slash mindpump, that's O-R-G-A-N-I-F-I dot com forward slash mind pump and then use the code mind pump for that discount. Then we talk about the NBA Finals and their crashing ratings. I talked about another study showing that magic mushrooms has some interesting effects on people. And then we got into the questions. Then we started answering fitness questions. Here's the first one. This person says, look, if everything is perfect, your diet and your training, how bad would getting bad sleep be for your body? So if you did everything right, except got bad sleep, what does that mean in terms of results? The next question, this person wants to know what the deal is with arching the back and the bench press. They've observed power lifters who have these high arches. Yeah, what's the deal? What's the deal there? The next question, this person wants to know why we've talked about fasting for bulking in the past. I know that sounds crazy. Yeah, sounds crazy. But we explained it all in that part of the episode. And then the last question, this person wants to know how they can fix muscle knots. They've got some tension and some tightness. They want to know how to solve that problem. In that part of the episode, we mentioned one of our webinars for mobility. It's a free webinar. You can learn some good mobility movements for the upper body, lower body and the low back. You can find that at primeprowebinar.com. Also, before the episode starts, this month, our two most popular workout programs, Maps on Abolic, a full body muscle building, metabolism boosting program, and our NoBS six pack formula, which is just designed to build the muscles of your core. We've taken both programs, combined them together, $59.95 gives you full access forever to both programs. That is a $174 value for only $59.95. And by the way, both programs, you can follow for a full month risk-free. If you don't like them, if they don't build muscle, if you're not getting stronger, if you're not getting great results, return it for a full refund. What are you waiting for? You can get access to this October special at mapsoctober.com. That's M-A-P-S October.com. You said you wanted something for your 40. What do you want? You wanted to shoot machine guns of a helicopter? Yeah, yeah, oh yeah, yeah. That's over Texas, right? Is that still what you want to do? Yeah, no, I do want to do that. That I do. Epic. I think that would be cool. It would be kind of cool, wouldn't it? But maybe it's not. Maybe it looks cool, but maybe it's kind of like... Really? Yeah. No, I don't think... How could it not be cool? Yeah, I think shooting a gun out of a helicopter without even hitting pigs would be cool. Just shooting the grass, just because. Yeah, right. Just shooting out of a helicopter sounds cool. You know, it would be cool if they had like old junk cars, like junkyard cars just out, you know what I mean? And you just circle around it and just... I look like I'd have to have that song play in the whole time. Da-da-da-da-da-da-da-da-da-da-da-da-da-da. Was that apocalypse now? Oh, yeah, that was good stuff. Just spraying. So nice. Dude, I felt... I had some mixed feelings this weekend. Oh, well, is this gonna turn into a therapy session? No, no, it was kind of interesting. So... Well, the countdown begins for you guys. It does. Oh, yeah. You're like in the final week here. It's the final countdown. I thought it was gonna be this weekend. I'm gonna be honest with you. Well, so she's at... Jessica's at the point now where she's ready. She's like, let's make this happen. Yeah. So she's like coming onto me hella strong this weekend. I'm like, oh cool. Cause I always liked that, right? So I'm like, all right. Sure. And then I realized it's cause she wants to trigger things. So I'm like, are you using me? Are you using my body for this? Did you guys know that? That the prostagladins in semen can trigger labor in women? I mean, I've heard... Where did you hear that? Midwife. Really? Yeah, and I looked it up. It's true. Sex, and then sex will do it. And also... It has nothing to do with you poking something up inside her. I feel like that has more to do with it. Well, both of those. I mean, that's just... Really? Yeah, I think it's more of that than the other thing. No, it's both. It's both. Yeah, I looked it up. So here's some theories that happened. So like, relaxes things or what? So we were talking about this and I'm like, that's interesting. Why would that trigger labor, you know, sex and semen? South sex puts you to sleep. Yeah. What? That's the opposite. Kind of a good... I don't know. A justice that relaxes you, so... Come on, guys. You should try it sometime, Adam. No, here's my theory, right? My theory is, since we did most of our evolution without modern medicine and safety and all that stuff, that the woman's body knowing that there's another person there is more likely to go into labor because that partner can be there to protect her and maybe provide food. So if she's having sex, obviously the partner likes her so the body feels more safe to have the baby. That's my theory. Interesting theory. What do you guys think? Yeah, I don't know. You think it has to do with just the poking around? Yeah, that's what I think. A little bit of a plunging aspect, I don't know. I mean, isn't that a strategy, right? To go on a bumpy road, like taking a pregnant lady, like when it's coming up on the final hours and you're trying to get her to jump into labor, you take them around and you're in like a bumpy road or whatever. That's why I have noticed that there's this bit of like a resurgence of horniness, like towards the end. Yeah, I didn't know if that was both your guys experience. I don't remember, I'm trying to think about it. She was waking me up at like four in the morning and stuff. I'm just like, yeah. Wow, yeah. Really? Yeah, dude, Jessica's like that. I can't remember, if we're right. Sorry, honey. Yeah, I can't even get mad that I didn't bear a secure. All right, we're just throwing it all out there. It's all love, it's all love stuff. So is your pool inflated? I mean, are you ready to roll it? Yeah, we're set. What's the house look like right now? We're set. We have the inflatable birthing pool. So I already blew it up just to see if it was all good. Do you let your kids weigh your water in any way right now? Nobody goes in there. Oh, that's just for baby, mom and baby. And then I got that. Sal's got a snorkel ready. Do you put water in it yet or you wait? No, you wait, dude. The water's supposed to be warm. OK. Yeah, so I have the nozzle attachment to the shower head because you have to get the hose to fill it up. I got the drop cloths. They recommended drop cloths for the floor and the bed, a bunch of towels. What else? Yeah, you need a lot of those. Is that all set up? Snacks. Is your whole house look like a hospital room right now? No, no, it's just. Just to blow up. Well, you know this, dude. Labor is not like, oh my god, we're going to have a baby. And five minutes later, we have a baby. Right, right. There's time. So once that starts happening, I'll get things. Yeah, but part of the reason why there's time is because I'm driving to a hospital that's completely set up for a baby. Yeah. Oh, I got time to set everything up. You have a playlist and all that music-wise. No, but. Yeah, have you thought about that? That's where I got screwed. Really? Well, because it was playing the playlist that I was supposed to play, but then it jumped and did Christmas music. It almost punched me in the face. What? Yeah, dude. You guys had a playlist? Yeah, a playlist. And I was like trying to play it and then scrambling. In the room? Yeah, brought it with me. Oh, no way. Yeah. I didn't even know that was a thing. Sure. Yeah, we talked about it. I'll put Rage Against the Machine. It worked for me. It gets me going. Yeah, that goes over for you. No, I don't. My phone failed me on that. You're not even allowed to play that during your workout. Don't act like you're going to get to play that forever. I'll play Rage Against the Machine. Get out of here. Of course not. You're not even allowed to play it for your entire life. You finally get to play. I don't know if I want my baby born to Rage Against the Machine. Comes out just fist up like, yeah. These kids pissed off all the time. No, that's a good tip. I might do that. No, you know what we did? We have all these quotes and sayings that her friends and family and my daughter have written. And we've strung them all up. And so it's like this string of sayings. So like my daughter, I forgot what she said, but she said something like, trust your body. You're strong. You can do this. And so it's all these different people in our family. So that's one thing that we did that I think is pretty cool. But I like the playlist idea. Yeah, just ahead of time. That way it'll be money. You know what you guys love? You gotta put on a loop, though, right? Yeah, totally. Yeah. What were the songs that Cortney had? I mean, it was obviously pretty chill. It was like Jack Johnson and, you know, some... Incubus. Yeah, Incubus. Like all the 90s hits, you know? She actually does like a lot of grunge like me, too. But more of the mellow stuff, you know, that I'm trying to think of other ones. But mainly just like, you know, your real chill kind of surf music. Yeah, that's cool. Yeah. I have a good idea. Hey, watch the new show on Netflix. Adam, I'm going to convince you to watch this. Oh, I got one. I got a show for you guys, too. I'm going to convince you to watch this because I know how big of a wimp you are with scary stuff. Oh, well, then come on then. I don't know why I didn't watch it. Dude, it's time to... Do you have a good one, dude? I want to watch something scary. You got to be... It's time to be a big boy. It has nothing to do with that. It just doesn't... It does. It doesn't interest me. It's embarrassing. It doesn't... My co-host is scared. It doesn't interest me to, like, intentionally make myself have anxiety. Why would... That's the part that's... There's tons of anxiety in this world today. Like, I need to sit down and watch a fucking two-hour concentrated version of it. Face your fears. It's a show. It's like... Go ahead. It's so embarrassing. Go ahead. Listen. Anyway, it's not like soup. It is scary, but it's... Because it's good writing. It's not like jump-out, grotesque, like... Is it like that house on the hill or whatever? Oh, Haunting it. Okay, so it's the same writer. At the hill? Yeah. Same writer. Oh, sweet. It's Haunting of Bly Manor. Oh, I saw the preview. Dude, yes, dude. It's good. I loved that last series that I did, so if it's anything like that, I'm pumped. It is. You'll like it, Adam. It's actually really good writing. And yes, it's creepy and there's some scary stuff, but it's not... It's low anxiety. I think it's good entry point. It's low anxiety. It's a good entry point for children and Adam. So if COVID and the riots weren't stressing you out enough, like, just throw this in the mix. Why not? Yeah. Bro, I've already given... You haven't watched the playbook. I told you to watch that. I have a better one for you. I watched it. Did you watch it? I did. Yeah, over the weekend. It was great. It was really good, right? Really good, yeah. Yeah, that was... Doc Rivers and yeah, I watched like two episodes. I got another one that you guys will really like. I didn't... So check this out. So I'm on Disney Plus. And so far, I've been a little disappointed, Justin, I know you brought this up too. Like, man, I was really hoping Disney would like just like fire a lot more like series out. Yeah. They did the Mandalorian and that was it. Yeah, they just been flying. They've had a handful ones, but nothing like Mandalorian. Like, I was hoping to get like at least one or two of those every month. I haven't got that. Exactly. So, you know, they own National Geographic, right? So National Geographic in Disney made a series. It's called The Right Stuff and it's based off of the Mercury 7. So like the first astronauts ever. Oh, wow. It's really good. Oh, wow. The right stuff. It's definitely... Baby, man. It's got Disney-esque as far as like the production value of it, the actors, like the actresses that are in it. It's really, really good. Oh, cool. And then it's all based on a true story, but obviously it's reenacted. So it's got acting... People do not... They have zero today, especially kids that are younger or whatever, have zero idea the risk and the bravery. Yes. It took to be a freaking astronaut back then. By the way, I was talking to Jessica about this because there was another series on Netflix about astronauts and it spurred a great conversation. And I was talking and I'm like, do you know what it takes to be an astronaut? You are literally a super human. You're like a rocket scientist. Not only are you like physically on a whole another level, like a fighter pilot where you can just handle crazy Gs and you can operate under intense pressure, like a drag car racer, like all that kind of stuff, but you also are some of the smartest people in the world. You have to have all that into one person to become an astronaut, but especially... And they ain't crazy enough to know that you may die. That was... It was a big risk. Yeah, like a very high possibility that you have to. The most, yeah, unlike inviting environment you could possibly put yourself in. So I'm totally unfamiliar with like the Mercury Seven. Are you guys from... I'm terrible when it comes to history and so that's why I think I'm enjoying this so much because I knew very little... Like this talks about how even the word astronauts became. Oh, wow. Yeah, no, I'm not very... Yeah, so it's a really, really, really interesting story how it all became. And so it's on and it releases I think every Friday and there's two episodes. So it's just recently, two weeks ago, it launched and it started. So you can watch two of the episodes. Well, there's another one too, actually, on National Geographic where they go over like all the ancient Egypt latest findings. And so like I was wondering about that. I'm like, you never hear about like any archaeological finds as of late. Is this more alien stuff? No, this is all like, like tombs that they just uncovered and more people that they've been able to trace back in history that has relevance in ancient Egypt. And it's really cool that like lots of brand new findings that you don't, you know, it's not like big news anymore because of everything else. Oh, that's right. I'll check that out. Speaking of National Geographic, I was on this site reading like odd news, which, you know what, I tell you what, if you're stressed out by current events, just Google weird news. It's great. It's still news, but it's not stressful news. Anyway, I didn't know this, but apparently there's this big problem with in some countries with poachers because turtle eggs are a delicacy in some parts of the world and sea turtles are endangered in many parts of the world. And so they're trying to figure out a way, how do we stop these poachers from taking sea turtle eggs and then because they go for a high price because they're considered a delicacy, like what do we do? So they came up with a brilliant idea. They made fake sea turtle eggs and they put GPS trackers in them and they're catching poachers with these fake eggs. Oh, wow. So they're stealing the eggs, right? To go sell them. Now they have GPS tracker, boom, they locate these poachers or whatever. Take them down. I read that. I thought that was so smart, right? Yeah, I mean, that whole market is so crazy, dude. I forget, like I was reading into that because of what happened with all like the Wuhan stuff and like the wet markets and all that. Like that industry, that black market industry is still just thriving right now. Oh dude. What are these exotic animals like for trade? Especially for virility or libido or, you know, yang energy, like any exotic animal's penis you can find. That's like the main thing. Everybody wants to gobble up those exotic animal penis. That's true, like if the more exotic the animal is, like, you know, albino, white tiger, you know, penis, powder, they'll sell it for like $10,000 an ounce. Really? Yes. Yeah, that's hilarious. Yes, well, a lot of medicine, a lot of ancient medicine, some of it, it's based on the look of the herb or the food. And if it looks like a part of the human body, then they'll say that that's what helps. So like rhinoceros horn, it looks, because it's a phallic looking thing. This is supposed to be good for, you know, penis health too. So, you know, herbs or animals. And you eat the actual organ that you're trying to. Exactly. And some of it's interesting. Some of it actually has some supporting science, for example, if you eat heart, it's high in CoQ10, which your heart does need a lot of, but some of it's bullshit, like eating tiger dick isn't going to make you. It's not going to get you. It's not going to give you a tiger dick. High noon. You know what I'm saying? Speaking of thriving markets, you know what's crushing right now is the delivery for places like Target, Home Depot. Did you know that? Like, so obviously when everything shut down originally, everybody's getting crushed, but I saw some article that like, there's like a 70% increase in sales because of the, you know, pick up. So, and they're trying to rival right now. I think this is like Amazon week. I don't know, maybe Doug can check this for me. There's like a, this is like the popular week on Amazon, I think coming up this week, where Amazon does like a, I forget what they call it. Prime week. Yes, thank you. Prime week. It's like two days or something. Yeah, it's coming up, right? I think it's, I think it's this week or the following week. And so these stores are all gearing up to rival it. And I guess they're just putting a lot of advertising and marketing around the being able to go to the store because there's a lot of consumers that, I mean, and even Prime, Prime takes the next day where if I want something from Best Buy or Target and I want it right now, I can just drive down to the store. And the worst part about going to the store is not the actual getting this price, going into the store, finding the product, getting in line, waiting in line, paying for it, where all that's cut out now and they just come straight out to the, straight out to your car and give it to you. Oh, I see. You drive out to the car and they bring it right out to you. Yeah. And that's exploding. Right. And there's a lot of companies started to do this as a way to work around the whole COVID situation. But what they're finding is that there's a huge increase and they're seeing like profits go through the roof right now because more and more people are shopping this way. They feel more comfortable with that. Yeah. And so I'm, well, not only comfortable, I think it's just more convenient. I mean, there's been many times where I buy something online because I simply don't want to go down on a Friday, you know, late afternoon or evening when I know everybody or a Saturday. Especially if you don't need it right now. Right. Like it's like, I want it right now, but I don't want it so bad that I'm going to go in the store, wait in a line, crowds, all that bullshit. So I think COVID just exposed all that. And so people had to, you know, had to pivot another option and give, yeah, people an option. But now people are getting comfortable with it, figuring out that all these stores are doing it now. And it's may become the way that we do business in the future. I 100% feel like the future of retail businesses. Totally going to change. Totally. Like you're going to have- It'll be like warehouses instead. Warehouses and showrooms. Like if you want to go and look and touch a product, which I'm, there's still always going to be a market for that, right? Cause you can look at something online, but it's always a 2D image. And that's fine for a lot of things, but sometimes you want to go and look at it yourself. So I feel like there's going to be showrooms where you go and you can look at things. But mostly like you said, warehouses, you park your car. Yeah, I wonder too, like, I went to Chipotle to do the thing where normally they'll do like two people in it one time and you can kind of go through, but they've totally cut that out now where it's just you have to order ahead of time and then go pick it up. They don't do any of the, you know, standing there and like telling them what to put in it anymore. Dude, everything's going to change. Like that's what I think it's going to be like. Did you guys- It's totally like that. Do you guys know that speaking of market pressures, Wall Street Journal did an analysis and found that entrepreneurship rates have spiked more than they have in a decade. That makes a lot of sense. Yes, so many people are starting new businesses and trying to innovate and find ways to support themselves because so many other businesses are- Dude, this could be like a birth of a new renaissance. Oh, you know what? This is what I love about the spirit of people, especially when they're allowed to do this, you know? Is that when there's some kind of a market pressure, they innovate and find different ways to support themselves. And I wouldn't expect that, but I mean, it makes sense. Well, yeah, and I look at it too, is like we're so in the hustle of everything and like trying to do the nine to five thing that a lot of people just don't take that time to be creative anymore. They don't allow their mind to really think about like other ways to improve other aspects of their life or, you know, their business, whatever they're doing. And I think that this is definitely this forced shutdown has, you know, provided a lot of that for people they probably haven't had. In our space, I think it's gonna, I mean, it already is. You know how many trainers I talked to who have completely moved over to virtual training? And then there's other trainers that they like working with people in person. And they, of course, they weren't training in gyms anymore because a lot of them, even though a lot of them are open now, their business is just tanked. And so a lot of them are doing private, small group training. They're going to people's houses. So, you know, the demand for fitness is there, just like the demand for services and food and products are still there. But these new pressures are just changing the way it's gonna completely look. Katrina and I went to a restaurant last night, or I mean, Friday night for the first time. So we decided to go out, have a date night or whatever. And we went to one of our favorite, like really nice restaurants. I was a little disappointed. You know, I think, because I, you know, the restaurant industry right now is getting crushed. Totally. And, you know, they've, and a lot of places, at least here in California, they've found a way to, with the nice weather still, they have opened up basically the same, it looks like, and maybe I'm off a little bit, but it looks like about the same amount of tables that they would be serving inside, only they're serving them outside. But they all have like things where, like there was an option for me to give an additional tip, that is to just save the staff on there, which I thought that was cool that they had that. But I was telling Katrina, well, first of all, we get there for our reservations and it's all outside. So it's a little clunky, like the systems. And so, I mean, I understand them. So I'm patient, whatever. But they were late on getting our reservations and we were standing outside on the sidewalk. And I thought, you know, it's really interesting that they, that somebody hasn't came over and like offered a chair or offered something to us. And we were talking about this at dinnertime. We love this place and the food's amazing. And I was talking to her about how they have this, where they're offering, you know, or you have the ability to offer, you know, put money towards helping save the staff. But I'm like, you know, if I own that place, I said, this is a Friday night. So Friday and Saturday night have to be some of your busiest nights for restaurants. As an owner, I'd be out there like thanking the people that are still coming during a time like this. I would be like over delivering on customer service because I don't know where we're gonna be in the next three to six months. And I thought that was really interesting that they didn't do any, I didn't get any of that. Now, I had a great waiter, it was great. We tipped him really well and that was fine. But as far as the ownership of it, I thought that it could have been better. And that was my first experience of going out. I kind of expected that. I thought, if I was a business owner myself, I know in a time like this, like, man, when you are back against the wall, this is where you start going above and beyond with all these services and I didn't get that at all. Totally. Yeah, I mean, there's restaurants out there like that and the owner's very visible. But yeah, there are, it's totally like, you see who is, you know, fully adapting and really appreciative of the business coming back and all that versus the ones that just kind of are making it work. It's still a big difference. Do you take your son to dinner or is this just you and... No, it was just Katrina and I. Have you guys gone to restaurants with him yet? Not during COVID, before that though, yeah. How is it? He's good. He's so, I mean, as long as my, he's just coming off of being sick right now, right? So... He's such a chill little boy. He is, like... That's a testament to you guys, I think. You know, it was a week of, we had about a week of a cold there, right? Where he had a fever for the first day or two, he broke it and then he had a really bad cold where his nose was running like crazy. And so we had about a week of him being really crabby and needy and for a minute there, like Katrina, like, oh my God, is he like going through a phase right now? And it was just, he wasn't feeling good. Like, so the last two days he's been feeling 100% again and it's like, oh God, thank God our son is back. He's back to, he's so chill. He's like, he doesn't cry. He doesn't fuss. He's so playful. We take him in public places. He's chill like that. Like, he's just got a, he's got a really cool demeanor to him. We could take him in, you know, we were in here this weekend. He loves to be in here when we're working out, you know, we can just let him go and he just. How does he do with strangers? Is he at the point now where he doesn't, because for a second their kids are like, they'll go with anybody and then they go through a phase where they don't want to go. Yeah, so he's at that phase right now where he won't just go with anybody. Like, so he went through that phase where anybody could grab him and hold him and kiss him and play with him. And like, you know, he was just, he was very well, he would receive anybody. Now he's definitely more aware of like, who mommy and daddy is. And when we go up new places, new environments, he's a little more like looking around, who is everybody, what's going on. And so if you're somebody who comes up, even like family who, like his, you know, his grandma and grandpa, like they, they're around him quite a bit. And even when they haven't seen him for like a week and they first come over and they go reaching for him right away, he kind of like, he'll step closer to me and watch them and observe them for a while before he'll just go into their arms. So he's definitely going through that phase. And he's going through this phase with me. I think I mentioned this already on the show where he is like really, really attached to me. Like he wants, even going to bed now. Cause Katrina has like her routine of things that we each have things that we do most of the time. But when we both switch back and forth, but she handles a lot of the, you know, right after I get done reading with him after bath time, she normally puts him down for bed. But lately, like he doesn't want to leave me to go to bed. And so just me taking him to go to bed, he's been really, really, really good. So he's going through a phase, wanting to be around dad. Are you starting to see his personality start to, you know, develop? Little things. So the first thing that we've noticed right now, this is like, and this is a question. Like her and I are always like, what do you think? Is it coming in? Are we seeing parts of ourselves in him? She's like, she mentioned something to the day. Well, this is definitely you. Your son is like this. He does not like to be fucked with when he first wakes up. So like Katrina has learned that like, because normally if he's been sleeping all night long or for a two hour nap or whatever, and she gets, you know, the first thing that I think most parents do right away is you change your kid's diaper, right? He's probably peed himself through the time he's sleeping. He don't want to, you can't do that. Like if you do that, he just gets fucking pissed. Yeah, let him wake up. Yeah, he needs to like wake up. Give him a little coffee. Yeah, he needs to wake up for about a half hour or so of like kind of like chill, you know, and he'll just kind of cuddle next to you and sit there and relax and talk and play with him a little bit. But you can tell he's got like, it takes about a half hour to an hour for him to make that shift of, I'm awake to like fully awake when to play with him. That's my whole house is like that. I'm not like that at all. You guys know me. I wake up and I'm happy. You're ready to go. I'm ready to talk loud and hug and have a great time. Nobody in my house is like that. Jessica, my daughter and my son all wake up angry. They all just wake up in a bad way. Maybe it's not that they're all angry. It's that you're like that and they're just want to be a slow and quiet. You're probably right. They always seem angry because you're annoying the fuck out of them. That's probably why I'm so angry. Yeah, that's probably what it is. Like my daughter will wake up and I'll go over to like kiss her. Oh, wake up. Like stop, get away from me. You're right. I think you're right. I pissed him off. Yeah, he's like me where he just wants to like, you know, quietly wake him up for like, you can't, you don't want to put the lights right too. Like if you, because he sleeps in pitch black. So if you swing open the door and it's hella bright outside and it hits him in the face, he's like, ugh. Really? Yeah, he's the opposite. Dude, I had a great experience with the red light therapy this weekend. So you guys know how I've been, if you guys have been seeing me stretch my, my hand out a lot while we're talking. Yeah, what's going on with it? So my, it's the golfer's elbow is what it's called. I don't golf, but that's the name of the issue. So it's underneath there. I know, right? I got sports ball injury. Yeah. So the inside of my elbow has been really sore. And I heard it a little while ago helping my father-in-law move. I had my hand up like this on a heavy couch and I kind of strained a little bit and I could feel it like pop a little bit. So I know it's coming from one of my forearm flexors but it hurts if I press or pull. And so finally I'm like, you know what? I need to do something to, besides stretching and mobility, which is helping, let's do the red light therapy. So I put my elbow up against it and it's close to the surface because your elbow, there's not much tissue there. So I know the red light penetrates deep enough. So I'm like, let's see how big of a difference it makes. One session, huge difference. Wow. Huge difference. Yeah, so I did 20 minutes on my arm and then right away I went to move it and it felt significantly better. I've only done it once, so I'm gonna do it a few days in a row and see how big of a difference it is. Maybe that'll help with Adam and my old man groans. You know, our hips there. What's going on with that? I can hear Adam coming in. I just stepped, dude. I think I just trained myself to do that. I don't know why I do that sometimes. You are so in denial. I do the same things. I'm in denial. I'm in denial. No, you're in denial. Bro, speaking of injuries, dude, did you see this weekend Dak Prescott, man? I did. I watched the highlight of that. Oh, how nasty is that? His whole like foot just turned around, bro. Turned around. Oh, it was one of the nastiest injuries I'd seen in football. What'd he do? He's been playing great too. Yeah, dude. So check this out. So they were, he did not sign a long-term deal. They were going back and forth. They did what's called a franchise tag, which basically is like a parking spot for him, right? So he got paid this year. He got like 31 million or something like that. So he got a massive check for this year, but now he has nothing next year lined up. And so, and then you go down with an injury like this. Like that's it. Oh, you're screwed. Yeah, this is a year-long plus recovery for sure. I was gonna say, did they project like how long? They haven't. Yeah, like this all happened yesterday, right? So we don't know, we don't know how, I mean, obviously his foot was turned all the way around. So it's a very serious injury, right? You don't see that. That's not like a rolled ankle, you know? Yeah, he definitely just snapped it. I can't watch stuff like that on video. I have a hard time. Do you guys remember, I forgot who, I forgot who it was. It might have been Anderson Silva when he went to throw a leg kick and the guy checked his leg and it folded in half. Yes. His leg snapped in half like it was better going. It was a good tugs-faced. Oh, that's disgusting. Don't take that down. I can't do that. I don't know how people don't get hurt every time they get hit. These guys are so massive and fast and strong. I feel like it's a miracle every time you don't get hit. Well, that's the thing. Inevitably, like, yeah, you get like, and it's usually something that just twists you up a little bit and it just looks like a regular play and then they come up and their whole leg's facing the other direction or something. You're like, ah! Oh, God. Hey, so a study came out, another study to support the theory that Alzheimer's is maybe a condition that is caused by your brain's inability to utilize sugar, glucose, fructose, and many scientists call Alzheimer's type 3 diabetes, right? And to support that, when you put someone who has Alzheimer's on a ketogenic diet, you tend to see improvements in cognition because then the brain starts to use ketones. So a study comes out, another study, this was published in the Frontiers in Aging Neuroscience and they show that Alzheimer's disease may be driven by the over-activation of fructose made in the brain. So just more evidence to suggest that it's probably better, number one, you don't overeat because overeating can cause problems with sugar no matter what, but then number two, probably not a good idea to eat a diet that is super high. What is the theory on why that's happening? Is it because you're just the over-consumption of sugar for so many years and then your body just kind of down-regulates how much it utilizes and then therefore it starts to process and the, I mean, what's the science behind that? Well, the process by which the body utilizes sugar for energy is different than the way it utilizes like ketones for energy. And people will argue that ketones is a cleaner burning fuel, doesn't cause as much, probably doesn't excite the neurons as much in the brain. So it may be this over excitability in the brain over time that causes some of this damage. And I mean, okay, if we, again, if we use the evolutionary hypothesis, humans probably alternated between utilizing sugar and being ketosis because there's no way we had food every single day. Well, biologically we have, we're set up to utilize both fuel sources. And it's interesting to me that if you do notice there's a lot of people in their diet, they never change their diet. So it's always very heavily accessible sugar. And they're always like consuming it. And to me, it just, I don't know. Even if it's not in your family, it's not something that like genetically is something that you may be susceptible to. I would think it's a good idea at least to change it up. Totally. So I, for me personally, I've gotten to the point where I can feel in my body when it's time to switch to a totally different fuel source or type of diet. So you guys will know, I'll go into a ketogenic diet and I'll do that for a few months. And then I'll bump up my carbs again and I'll notice the benefits of that. And I notice when I switch over to ketosis is when I start to notice I'm less sharp. I start to notice like energy fluctuations throughout the day. I feel a little less sharp. So then I'll go on a ketogenic diet. I think it's probably a good idea for most people to at least fluctuate, you know what I mean? At least for periods of time, go through diets that force your body to use different forms of energy. I've always wanted, you know what I've always wanted to do that we should, I don't think collectively, maybe one of you guys have done this. For sure we've never done it all together is do a diet where we run it through the seasons, right? So we mirror what would be in season during that time. You'd be ketogenic in the winter. Right. Ronnie's always talked to me about that. Yeah. I've always been on that. I've always wanted to try that and just see what happens. I mean, I think I do it unintentionally, right? So like you, Sal, I'll go on kicks, where all of a sudden I'll go super low carbohydrate, I'll bump my fats up. Like then other times I'll go extremely low protein even for a little bit. Like so I manipulate my diet all the time, but I've never tried to like follow the seasons and be consistent like, okay, these three months it's going to be all a keto diet because we're in winter time and then come around spring. Yeah, nature does a great job of providing you nutrients and vitamins and things you need for if I'm not getting enough sun, if it's colder weather, if it's like all these different variables, like if you go to nature, like it's changed for a reason. Yeah, like organ meats or like cod liver, for example, you eat cod liver, you get a lot of vitamin D and that is how people in the higher latitude countries, Nordic countries, that's how they were able to prevent a lot of the issues that would happen to Europeans when the sun would go down, when the sun wasn't as out, they would get rickets and mental disorders because they weren't getting the vitamin D. Speaking of which, winter's coming, we still have COVID, we have the flu. And- I'm so surprised you didn't jump all over that. I know, I held back. Are you so ready for you to jump all over that? You guys are your stupid show. I would look at just all, I'm not allowed to quote what you were adamantly against. I'm just saying a statement. So, but more- You're in areas forever. More and more and more studies are showing that having adequate vitamin D levels dramatically reduces severe symptoms of COVID-19 and other diseases, including the flu. And there's a lot of scientists that think one of the main reasons why, in the winter, severe side effects or symptoms of these diseases goes up is because people aren't getting as much sun. And so supplementing with vitamin D is probably a smart thing. I would get it tested first, but keep them in adequate levels. Yeah, for sure. Speaking of that, how have you not brought up the who? What do you mean? What do you mean? What do I mean? What do I mean? WHO. I thought you meant the- The band? Yeah. Yeah. Yeah, World Health Organization just came out and said to world governments, do not use lockdowns as your primary means of preventing the spread of COVID because it's causing other problems, especially poverty. It's increasing poverty in people who are most susceptible to the risks of poverty. But my politician knows a lot more than you. I know, dude. They need to chill with that. Did you see, I looked up some stats. You wanna hear something crazy? So these are real statistics on, because again, we think of health. We're so myopic, right? Like if you're in fitness, health is all about being lean and muscular. If you're in whatever field, health only means, health is a lot of different things. It's not just, are people gonna get COVID? It's also mental health. It's other aspects of health. So check this out, right? I mean, economically crippled. Yeah, so since lockdowns have happened, there's been a 40% increase in reported mental or behavioral health issues. 40%? Increase. Wow. There is a 13% increase in substance use. So people who started or who have increased substance use. There's a 10% increase in suicide. There is a 30% increase in anxiety and depression or people who've had anxiety and depression. And a 26% increase in people who say they're experiencing trauma or stress. Nobody considers that when they do the lockdown. They look at, oh, less people have COVID, totally worth it. You gotta figure all this in. And so this is what the who was talking about. So they're saying, hey, you know, there are other ways to prevent the spread and we can't rely on lockdowns because of all these unintended consequences. Now after they came out with that, do you see or any states responding to that or doing anything different? I mean, I know that just came out a couple of days ago but what are we seeing in response to that? I think it's too early. Not killed. I haven't seen anything yet in terms of what's going on. So I foresee, I'll tell you what, we've talked about this before on the show that your lifestyle, your training, your diet should match the context of kind of what's going on. And if you fall into any of those categories I just talked about where you're noticing increased stress, increased anxiety, looping thoughts, fears, all that kind of stuff, you should definitely, my recommendation, if I was your trainer, I would train you in a way to help you with that kind of stuff. So exercise would be... More therapeutic. Therapeutic, recuperative, food would be less about getting you shredded and more about providing your body with nutrients. Like pumpkin spice muffins, things like that. Well, oh, you know what? Along those lines, supplements. There are a lot of supplements out there that can help with stress and anxiety or help your body handle stress. Like you just talked about one of the recipes that we use the Organified Gold Juice to make those muffins. Really good. But the Gold Juice, Organified Gold Juice does, all the compounds in there are for stress to help your body deal with stress. So that would be a supplement that I would recommend now if you're following in that category, other than like stimulants and stuff that are gonna hike you up. That has been my favorite recipe that Jerry's made so far. That was amazing. It was so spongy and delicious. Yeah, it tasted like... She nailed it, however. And the sugar is low. It's low in sugar because the Gold Juice doesn't, was it monk fruit and stevia? So the thing about Organified's is they've mastered the way to put it all in there but still make it tasty. Totally. Which I don't know how they did that. Hey, so what happened in the end? So I don't watch basketball, obviously, but I did see an article that the NBA Finals just saw 70, like crazy crash and ratings. Did you guys, did you watch? No, you know what? I'm not watching right now. Why do you start that fight? It's an asterisk, right? I think we came up with that conclusion. Yeah, yeah. No, well, you know what did happen. Who won Lakers? Yeah, Lakers won. Lakers won in game six against the Heat. I mean, I'm following the news on it, but I'm not watching, I'm not watching game. And every time this comment comes up on the damn show, you flood my fucking DMs. So I just wanted to sabotage it. Yeah, you know, because I mean, I have half and half, right? So I have half the people that I think understand where I'm coming from that I had the other half that, you know, is whatever about it, right? That if you're a real sports fan, you watch anyways. I'm like, no, that's not really how it works. I mean, Sal used to talk about this on the show a lot and I really appreciate when we have this conversation that one of the best ways that we can vote is with our dollar, right? And so not spending any money on the NBA or one of the ways that they make their money is by viewership. How many people are tuning in is how they will get to advertising dollars and is one of the easiest ways that I can, but I'm not a fan of yelling about it, screaming about it, bitching about it, pointing fingers about it, saying, and barking about it. It's just, hey, as much as I love to watch the NBA, I'm gonna check myself out this season. I don't care for how they're doing a lot of things. And the truth is, I'm not alone. I'm not alone, not only am I not alone, but there is a massive millions of people that feel the same way. And just last week, I believe it was on Wednesday or Thursday, the commissioner released a press conference in response to their ratings being so down and they're changing a lot of things that will happen next season. That said, the market spoke. The market is spoken. Yeah, and that's what drives it. I wish people understood that. If you don't like something, use your actions and your money to show your feelings and if enough people do it, the market has to respond. That's the best way to do it in my opinion. You know why? Because you spend money every day. You only vote a couple of times a year, but you spend money every single day. And at the end of the day, and I hate, this will probably stir some more shit up too, is that everybody that thinks all these big companies really give a fuck about all the social shit, they are pandering to people, trying to find ways to make more money. And when they try to and it doesn't work out, they fucking pivot again. So that's a perfect example of what we're seeing right now. Like everybody was like, oh, the MBA is so amazing. They care so much. Oh, they do, do they? Cause all of a sudden the ratings went down by 50%. And now they're gonna pivot back the other direction. Yeah, they made a decision and it turned out to be one that didn't work for them market-wise. Hey, speaking of which, interesting study came out on psilocybin. So psilocybin is the active ingredient in magic mushrooms. Now I follow this very closely because I find it fascinating. I love alternative medicines. And I also follow it now closely because there's a company called Compass Pathways that recently went public that is probably gonna be the first company to sell medicine, actual medicine that's used- For therapy, right? Psilocybin for therapy. So a study comes out that shows that psilocybin, there's tons of studies now that show that it can help with PTSD, depression, with chronic pain in some people. CTE maybe even? Maybe. The depression, one is crazy. Like they'll have one therapy session with clinically relevant doses. And 80% gone. And not only gone, gone for a long time. That's crazy. Yeah, one session, gone. You know what else they're finding? That psilocybin therapy, some of the side effects because they always look at like effects, side effects, right? Some of the side effects. Increased spirituality. In fact, they found that atheists were much more likely to convert to believing in a God if they had psilocybin therapy. So that wasn't even the goal. They'd go and get the therapy for depression or whatever. Come out of it and not only would the depression be better but then they'd believe in God and totally change their beliefs. Also changes their politics. What? Yes, they're far less likely to vote for authoritarian government. So when they come out, they want less authoritarian type politicians or people telling you- Is there such a thing? Yeah, well, yeah. What politics are not authoritarian right now? Well, you're right. But well, I mean, this is the way I look at it. And what does that look like? Small government, right? More freedom for people. Small government. Like let me do my thing. Leave me alone. And that's how it kind of comes across. Very interesting, right? How it not only helps these other things but the side effects are- We'll speculate. A lot of religions came out of people consuming psychedelic types of things like magic mushrooms and I was listening to a few podcasts. And again, this is where like Graham Hancock and like this other guy that was on Joe Rogan as of late, Brian, I forget his last name. But they were talking about like the history of all that and elusis I think is how you pronounce that. But it was in Greece where people from all over the world would come there for this knowledge. And it was some kind of an elixir they would make with lots of different herbs and psychedelic types of like mushrooms and things with that and they would leave and they'd have this epiphany and they would come up with like ideas about democracy and socrates and all these great philosophers like came out of that. So it's interesting. I believe it. I can't imagine being a human thousands and thousands and thousands of years ago where I mean the stuff we take for granted now like written language very abstract like each letter represents a sound and then you combine them and you make words. Like we think of it now as this logical form of communication. Very abstract and crazy, whoever came up with that. So it makes sense that you have a bunch of cavemen for lack of a better term going around hunting, killing things. They don't even have a concept of the afterlife. You just die and you're gone. And then a hunter-gatherer, probably a woman cause they were probably more likely to be gathering picked something up, tested it to see, is this edible cause we're starving and all of a sudden, holy shit. How do people die of eating things just out of an experiment? That didn't work. Right that one down the stove. You looked at cow shit and they're like, wait a minute, I should probably eat that mushroom out of shit right there. Well dude, if you're starving I think you started looking at everything as a possible food source. I guess so, yeah. First question is from fitvic. If you're training, diet and programming are all pretty close to being 100% how negative of an impact is only sleeping six hours, five days a week have I'm making muscle gain? Such a hard question. I know, 22% actually. So I'm gonna change the last part because there's a little bit of an individual variance with appropriate levels of sleep or optimal levels of sleep. Believe it or not, there are people, very small percentage of people who do well on less sleep than other people but it is a very small percentage. The vast majority of people need about anywhere roughly eight hours of sleep. But let's just change the question. Let's say workout, diet, everything's perfect but you're not getting a good sleep. Your sleep is let's say 25% less than you need. How much of an impact will that have? Massive, tremendous impact. You are severely hampering your body's ability to adapt, build muscle. It doesn't wanna burn body fat. It doesn't wanna get rid of its insurance policy against stress. Your hormones are definitely gonna be at a whack and men, this means testosterone levels are gonna plummet and women. Your progesterone estrogen levels are all over the place. Insulin insensitivity happens. You can sleep is, it's up there with food and water. That's where all the building and repairing that's where that all happens. So like to just focus on breaking the body down, implementing the stress. You need that recovery process to really get you to then adapt and get stronger. I feel like this person knows the answer better than we do though. I mean, because there is such an individual variance here and I don't know, maybe this is enough sleep for this person. And if you're doing everything else, like they say 100%, and you're not at your fitness goals or you're not where you want to be, then obviously sleep is making a huge difference. And that could be the difference maker and you getting to your results. Now, if you're in incredible shape and you feel amazing and you just hear us talk about the benefits of sleep and you know you could get more and you're not, it may not be as crucial to you. It may not be that as big of a deal. It could it make a difference? Yeah, it can make a difference. What percentage of that or how much it could be limiting? You would probably know better than anybody else because if you're doing everything at 100% and the only thing you're missing on- You don't need any affirmation if it's working. Exactly, that's what I'm saying. Like if this person is in incredible shape, they feel amazing and they're just not getting eight hours of sleep every single night and then they're asking that question, you're probably okay dude, you're probably doing just fine. But if you're asking this question, you're doing everything 100% but the sleep and you're still not where you want to be as far as your peak fitness or mental clarity or strength and you're still trying to pursue a goal and you're not there. Well, this could be the key that unlocks that. Boy, this is something that my opinion and perception changed on radically as it became a more experienced trainer. When I was younger, I didn't think this was a big deal. Then again, I was living on ephedra caffeine supplements and I was also in my 20s. But with clients, I can't tell you how many times I saw sleep make profound differences in my clients. I had men that would get their hormone levels checked and all they did was get more sleep and you'd see a 30% increase in testosterone. I had clients whose bodies stubbornly held on to body fat and we had to be very careful with cutting too many calories and are we doing the right amount of cardio and lifting weights and what's happening? Then all of a sudden they sleep right and then the fat falls off their body at least in comparison to how they look before. Do you think this is an age thing? Do you think that there's a point where this becomes far more crucial for us? Do you think that's part of why this has come? Yeah, because we're solidified in our routines. I feel like we're a little bit more trying to figure out what the routine's gonna be when we're younger and we're trying to put it all together. But yeah, we just get really hardwired and I go to work, I'm under these fluorescent lights all day, I just kind of get into that pattern where I don't really change as much and so then it's really crucial that you have these implemented habits that you establish that allow you to gain benefits like sleep. I'm always playing that game, right? If I would have pieced this together when I was 20, would I have made huge gains or would I have made a huge difference? Or was I just so resilient at that point in my life that I was able to make the same kind of gains and still get by with not doing all these things? Like I always wonder that. And am I more aware today because I'm more aware and I'm actually more in tune with my body? Was I always having those terrible shits? Was I always having those terrible nights of no sleep? And was it really hindering my gains or am I just so aware of it today? Or is it now that I'm older? We can stack all that in a row. You know, what if all of it was aligned up and you were aware of all that when you're younger? Like I'm sure the gains would have been substantial. I think it makes a huge difference. Look at diet, you know? I mean, Adam, you've, in the past, before you competed, you did cycles of gear and you trained and you ate and you didn't accomplish anywhere near the physique you did. When you were older and you didn't use nearly as much anabolic steroids and it was all because your diet and your training were different, you know what I mean? So I think it makes a big difference. And here's the other part. When you were younger, I don't know about you guys, but this is true for me. When I was younger, I had less responsibilities at home. So although I slept five hours a night when I was working on my day off, I slept a lot. I can't do that with kids. And now, you know, I remember that back then. That's a good point. There was many Saturdays or Sundays because I went so hard in the paint for three or four days on the straight that I could just, oh, I'm just gonna sleep all Sunday. I slept a lot and I was in the sun a lot. I felt like I got better sleep when I was out, you know, and active in the sun. It just made my deep sleep happen more often. Yeah, you just can't take naps and sleep in when you're older and you have kids, you know? I got time for that shit. Next question is from Hudak on health. What's the deal regarding arching the back during the bench press? I personally can't arch my back that much, but I see some people with serious arches when benching, is it a big benefit? There's two things here. One, there's the natural arch that's good for good form. And the powerlifting arch. And there's the powerlifting arch that is utilized to maximize leverage for the bench press. Okay, so let's start with the natural arch. A natural arch on the bench means if you lay down flat on a bench with your feet flat on the floor, your low back should not touch the bench. You should have this little bit of arch in your back and you can exaggerate it a little bit. And what this does is it allows you to pull the shoulder blades back and down, protect the shoulders, utilize better leverage, better mechanics, reduce your risk of injury. So that's a better way to bench press. You don't want your back totally flat. You want your butt on the bench, but you don't want your lower back flat on the bench that throws the shoulders forward, tends to bring the shoulder blades out and round them forward and can cause problems. Now with powerlifters, the rules in powerlifting say that the upper back and the hips or the glutes need to touch the bench. So what powerlifters do is they exaggerate the arch so much to reduce the range of motion. So with a super big arch, you don't need to bring the bar back down as much on a bench and you can lift more weight. You don't need to do that kind of an arch. In fact, the average lifter doesn't know how to do that properly. If they over arch, they could cause problems. You're really just emulating a decline bench press. I mean, that's all they're doing. If you looked at the angle that a powerlifter is doing on a flat bench, you look at the angle that they create with that arch that they create. It's just like they shorten the range of motion up. They've got their hips up in the air or their butt, even though their butt has to be on the bench. But they're really just creating that same angle as you would on a decline, which anyone who's done a decline bench knows that a decline bench is a lot easier than a flat bench. So it makes a lot of sense for a powerlifter who's trying to increase their weight that they're lifting to create as much leverage as possible. It's just less length. You gotta press it up off your chest. If you wanna simplify it to that point, but yeah, they do that literally as a technique for them to be able to lift heavy weight, but also not have to press it so far up. Now that being said, there is something to learn from powerlifters. I feel like I got much better at bench pressing when I started to lift like a powerlifter, though, instead of a bodybuilder, right? So I came from the kind of bodybuilding mentality first, which was the flare the elbows out, only come down to 90 degrees. And I got so much more out of my bench press when I stopped lifting like a bodybuilder and I started trying to lift like a powerlifter. I was able to increase my bench press. I never felt the pain in my shoulders. I used to get pain in my shoulders a lot when I had bench press. When I was lifting like a bodybuilder, because technique is so important for a powerlifter, their mechanics on the bench press are really good. And when you're trying, it's less about the arch and it's more about exaggerating the retracting and depressing of the shoulders, right? So think about the upper back, even though you can't see what's really going on with someone's shirt on and they're on the bench, all we see is this massive arch. So everybody looks at the arch in the back and goes like, oh my God, that looks like it's so dangerous. So that's so bad. What you don't realize, the main thing that's causing that arch is that person is really retracting the shoulders back and depressing them and that's causing this excessive arch. And the retraction, the depression of the shoulders is what's so important in a bench press to protect the shoulders, to get the most out of your bench, to be able to take it to full range of motion. So there's a lot to learn about bench press technique from a powerlifter from that standpoint. It's anchoring your shoulders in place. It's very stable to do that. And also that just slight arch even really helps to then provide leg drive too. So now I can focus on getting that kind of tension to go all the way distributed from the top of my body down through my feet, which adds even more availability to increase my force production. Not to mention that, so many people think that it's so dangerous because they see it on any, almost any other exercise that we talk about like a major, like if you had an excessive arch and a deadlift or a squat, it would be like, oh my God, or an overhead press. Oh my God, bad, bad, bad, bad, so bad. But you gotta understand where you're resisting the weight and where the gravitational forces are really at. It's nowhere near the lower back. No, it's on the shoulders. Yeah, there's no, it's pushing down on your shoulders. It's not pushing down your spine. Yeah, so there's really not that much risk, injury-wise, and the reason why I bring that up because as a young trainer, I didn't know better, okay? And I used to see people that were trying to be power lifters or lifting like that, and clients would ask me, they'd be like, what are they doing? I'm like, oh, they don't know what the fuck they're doing. They're cheating. Well, yeah, they're exactly, they're cheating just to get the weight up and that's dangerous. They're gonna hurt themselves. Yeah, they're gonna hurt themselves. Like, I didn't know. I didn't fully understand what was going on. And so, you know, I would tell clients, like, you don't ever wanna bench press that way and that's bad or that's dangerous or whatever, but the truth is there's not a lot of risk in the low back like that, but you're not thinking about the arts. So now if you're a listener and you hear me saying like, that's not bad, don't go into the bench press trying to arch the low back. It's all about the retraction and depression of the upper back, the shoulders that you're peeling back, that's what creates that. Yeah, I would say stick the chest out and pull the shoulders back rather than think about the arch. Next question is from MJ Kane, 1414. Adam has said he's had success with fasting to increase appetite for a bulk. Can you provide some details on this? I'm glad you picked this, Justin, because I posted this on my story last week. Somebody asked this question and I said, it sounds contradicting to do this. Yeah, fasting for bulking? Oh, yeah, yeah. And you're probably one of the only coaches that have even mentioned this. Right, and so I had a lot of success with this. What I noticed from practicing fasting is, you know, man, you have the first like 12 to 16 hours, that's really hard to resist food. And then you kind of get past that and it's like to get to 24, from 16 to 24 is not as hard as zero to 16, in my opinion. And then after that, you'd be like, okay, I'm fine without food. And then the next day you eat for the first time. And the first meal, it's kind of a small meal because you hadn't eaten for a while. But then after that, my appetite would like just brrr. It would kick back up where I was really hungry again. What I found was when I was constantly trying to gain, right? And I felt this a lot when I was competing for the shows because I was trying to get bigger and bigger and bigger and bigger every off season, which means I had to increase my calorie intake. When you're putting on the amount of muscle mass that I was putting on for a show, you're having to constantly increase calories. The workload is going up, that requires more fuel. I'm building more muscle, that requires more fuel. So the calories were just creeping up, creeping up. And of course I had many times where I'm like, oh my God, I just can't eat 5,000 calories today. I can't get 5,000 calories today. When I'd have these moments where I'd been in a bulk for several weeks and just struggling to eat that much food, one of the best things that I would do to interrupt that bulk would be go on a one day fast. And I would do this one day fast. And it took me a long time to get to this place in my career and training because in the past, and I know Sal and I have addressed this before, the young insecure me who was always trying to build and bulk, the scale would go down in a day and I would freak out. Like, oh my God, I lost five pounds of muscle today because the scale went down five pounds. Once I realized that's not how the body works whatsoever. Most of that is carbohydrates and water that I'm just holding in calories that's inside my body. The fasting is not gonna lose three pounds of muscle off my body in one day. So once I got past all that, I started to use this as a tool in bulk just to interrupt bulking. I'd be bulking for several weeks. It'd get really difficult. I'd throw a single day fast in there and then I'd go right back into my bulk. It was amazing. This is a great example of knowledge versus wisdom when it comes to fitness. Knowledge says skipping meals, not eating protein every day isn't gonna be good to pack on muscle, right? If you wanna pack on muscle, consistent calories, consistent protein feedings, that's what the studies show, okay? And that's true. That's exactly what the studies show. Here's where wisdom comes into play. When you coach people, when you train people, when you work with a lot of people, when you bulk or eat excess calories for long periods of time, you start to hit a wall. You start to hit a wall. You start to feel like you're, you start to force feed yourself. You don't feel good, digestive issues start to pop up. And in which case then it becomes more important to focus on that aspect, not the physiological aspect, not the protein and the calories in my body, but rather the psychological aspect, palate fatigue and my gut health. All of which can become big roadblocks to your muscle building goal. So at that point now, we're gonna stop on the feeding. We're gonna stop on the giving myself protein every day. And it's like, okay, I'm having a trouble feeding myself. I feel like I'm force feeding myself. I need to do something to increase my appetite. I need to do something to improve my gut health. I need to interrupt what's happening right now. And so I'm gonna do a fast. So when you hear us talking about that, there's a lot of coaches out there that are like, oh, those guys are idiots. You shouldn't fast for bulking. Okay, yeah, if again, if you lack wisdom and you're looking at just the studies, but what Adam's talking about and what he found tremendous success coaching people and himself for competitions. And when I've worked with people who want to bulk, I found tremendous success in doing this because it becomes a real problem when you're trying to eat more calories and you just don't want it. You don't want to, it doesn't feel good. You gotta force yourself to eat. You go ahead and stay down that path and you're gonna run to bigger problems. And it doesn't, it's okay. You might take a micro step back by fasting for a day or two. And when I say micro, I mean literally micro. You're not losing tons of muscle. You're just not bulking like you were before. But then when you get back on track, you feel better, appetite's back, digestion's better. Now you're full steam ahead. Not only that, but I'll also say something. This is also controversial, but I believe this. Some studies suggest that your body does become desensitized to constant repeated protein feedings. In other words, your body starts to use less of it for muscle and starts to turn more of it into energy to burn. And I believe that fasting increases the sensitivity that your body has to protein just like it does to carbohydrates. Next question is from Lean Queen. How can I alleviate or prevent muscle knots? I get persistent knots on my legs, including on my psoas and the back of my knees, which are very painful to work out. The knots seem to get worse after exercise and better after a hot bath. You know, what makes a muscle knot or when you feel someone's massaging you and you feel like a knot and they push on it real hard and then all of a sudden it goes away. What causes a knot or what a knot is, there's a little bit of controversy. Yeah, have they come to any conclusion with that? Yeah, well, here's what the most common theory is and that's the one I believe as well. Obviously your muscles contract or relax and that's controlled largely by the central nervous system. And I do think that when your body is used in a way that's unbalanced or you're dehydrated, lots of stress or you have poor mobility that in order to protect itself, your CNS puts some muscles under a slight, almost like it's sending a small signal to it and it's putting it under a little bit of a flex. You know, like if your shoulder mobility's poor and you don't have muscles that support your shoulder girdle well, your CNS will turn on your upper traps a little bit to stabilize. So then when people come push on your neck, you're like, oh my God, I'm so tight. Now, why does it feel good to press on it? Because pressing on a muscle, just like stretching a muscle, eventually tells the central nervous system to relax and then you feel that release. Oh, the knot is totally gone. So massage is good, foam rolling is good, not the solution. Those are all temporary band-aids. The solution is improve your movement patterns, focus on mobility. If you have not been on our Maps Prime Pro webinar, it's free, go on there. Adam teaches it, so you know it's a good job and you learn good mobility moves for a lot of the body that'll prevent, that'll solve what's causing knots in the first place. Yeah, I wonder too if it's a constant repetitive usage sort of a signals too, like where they used to call it overactive muscles. I was gonna make this statement that I don't think that the science has been wrong on this. I think with the way we have explained it for so many years, because I learned it as overactive, underactive muscles, right? This is an overactive muscle to where you're going right now. Right, yeah, and that's, so I have been paying attention too and I'm trying to see where they conclude because there's a lot of debate around all this, but it makes sense to me to that, like you're producing the signal that I'm doing these patterns over and over and over again and the body's sort of trying to warn like, okay, so now there's gonna be an instability in another part of your body that we're gonna need to address and this is something that we need to consider. And so for me, like looking at it as an instability, like how can we mobilize the joint and get everything now to distribute that more effectively? This has taken on too much of the work and so you may get some relief by then sort of dampening that signal by adding pressure or sort of rerouting it by doing different types of movements to put a little bit more distribution of that force into other working muscles. So to really like light up and highlight other muscle groups to then take that balance back to stable the joint properly. Well, let's take it to this person that says it's their psoas they mentioned, right? I think, did I read that right? Right, so she mentions the psoas, right? So imagine if you're, and you're both right in this in the way you explain this, right? So I'm with Justin, like I think that this is always made a lot of sense to me. It's overactive, underactive. It's an overactive muscle. In other words, when you go to do a squat, the reason why you probably feel this in the psoas or probably on one side more than the other, there's probably some would have a shift in your squat and it could be the slightest bit of movement. It could be all the way down to your foot, right? Your foot just barely pronates on one side, more on the other. This causes some little bit of a shift when you're at the very bottom of your squat. When you have 100 pounds or more on your back and you're doing this for five, six, 10 reps, imagine how much more active that psoas has to be on one side versus the other. And so you're sending a signal to the brain, like, oh my God, fire, fire, fire, fire, fire, because it's having to take, it's not being balanced out in the body correctly. It's one side's having to fire and work so much more. That's why it feels that way after a workout. And the reason why a massage feels so good, it interrupts that, right? There's this, the brain's firing, firing, firing, firing. It's in a loop. Yeah, it's in this crazy loop because it's like, holy shit, like she's making the side work so much harder than the other side, this isn't right. And so it gets in the state of like, tonus of like, cramping up feeling. And then you doing pushing on it or getting a massage, it interrupts that communication between the brain and that muscle that's in that state. That's the way I would explain it. The way to improve it is what Sal said is, there's obviously some movement pattern that is not ideal and you're not moving optimally. So working on good joint mobility, taking the muscles through full range of motion without any load on it, just getting good at moving well. And you should, okay, and this is what I love about the Prime Pro webinar that Sal's referencing the idea. If you do that, okay, so if you've been someone who's lifting consistently, you've actually, you're wise enough to point this out. You notice you've connected the dots every time you squat or do these exercises, you fill it in your hip flexors or you fill it in these areas. Now I challenge you to go through those movements, especially the lower body ones in the Prime Pro webinar, go through those for a good 15 minutes before you go do your left and get back to me and tell me how much better that feels. You should feel it the first time. 100%, and I'll say this, like this is 100% confident. With my clients, I solved 90%, I would say at least of problems like this, whether it's my neck is tight, I have bursitis in this part of my hip, I have these knots on my IT band whenever I run, I solved a good 90% of people's problems or those issues with mobility and increased hydration, that's it. Those two things right there. Hydration's another big one, by the way. If your electrolytes are off and your hydration is low, your muscles are more likely to be tight. Everybody knows that when you get that cramp feeling. Totally, I would just have people track their water. Oh, okay, now you gotta have a drink about a half a gallon of water or a gallon of water every single day and let's do correctional exercise. And no joke, of that 90% of people that I solved their issues, most of them, it took me a month. Literally, it would take me, like a real common one is neck tension. That's a super common one here in Silicon Valley, a lot of people working on their computers. And within a month of working on strengthening the mid-back, doing a little shoulder mobility, having them increase their water intake, they were always like, it's gone, it's totally gone. I've had this issue for years. So this is a problem you can fix. You just gotta solve it, you gotta solve the root cause and doing massage and foam rolling, stuff like that. It can be a part of the solution. But it's temporary, it's not really the main thing. That webinar again is primeprowebinar.com and it's totally free. I think everybody should go through there and try those movements. Look, Mind Pump is recorded on video as well as audio, so come check us out on YouTube, Mind Pump podcast. You can also find all of us on Instagram and we do like to answer DMs. We do our best to answer as many people as we can. You can find Doug, the producer at Mind Pump Doug. You can find Justin at Mind Pump Justin, me at Mind Pump Sal and Adam at Mind Pump Adam. Good stress tends to be meaningful to you when you think back on it. I feel like intentional falls in this category too. Like you intended to do that, like you go into a trip like that with the intention to have- You're not just reacting. Right, you're not just reacting or it's not just happening to you where I feel like when you look at bad stress, bad stress is something normally.