 In this episode of Mind Pump, so this is a quah episode. This is where we answer fitness questions asked by listeners like you. Questions and answers. If you want to ask us a fitness question, go to our Mind Pump page on Instagram, Mind Pump media page, and post your question underneath the meme that says quah. A quah is just us pronouncing the word Q&A, and we'll pick our favorite questions and we'll answer them. But the way we open this episode is by talking about current events, our lives, every once in a while we mention our sponsors. So here's what we talked about in this episode. We open up by talking about our family time in Lake Tahoe. All of us took a 10-day vacation up in Lake Tahoe, brought our families, had a lot of fun. So we talked about all the shenanigans. And we're still friends. Adam talked about how Everett, this is Justin's son, acts just like him in good and bad ways. Yeah, imagine that. I talked about how Adam got his butt kicked by his 12-year-old nephew at Video Games. Oh snap. He's still angry about it. I'm looking at his face right now. I didn't like that. We talked about Justin's snowboarding accident. Thank God he has a head like Bonk's adventure for you old people. We talked about our holiday fat gain and why we right now don't really reflect the fitness space too well. And we talked about how we're getting out of that. I talked about the value of ATP. ATP is one of the main sources of cellular energy in your body. And I talked about its benefits, why you want to make more of it, and ways you can boost it. Now one way you can actually boost your cellular production of ATP and get its anti-aging or rejuvenating effects is to do red light therapy. Now our favorite company that produces the best red lights in the industry is Juve, J-O-O-V. Now this is a company that makes these red light panels. You put them on your body, they actually reduce, this is clinically proven, reduce the appearance of wrinkles, can regrow hair, and produce more ATPs overall on your body for faster recovery and lower inflammation. If you want to learn more or use the Mind Pump Discount, here's what you do. Go to juve.com, J-O-O-V-V.com, forward slash Mind Pump. You're going to get a free Maps Prime program with the purchase of $500 or more, and you'll get free shipping. Then we talked about the cartoon Wall-E and its predictions and how they're coming true. It's kind of scary. I talked about the awesome, but weird show that I watched recently, Shen Yun. It's in the Bay Area right now. It's kind of strange. I talked about the cannabinoid cannabachromine, that's CBC, its effects on the body, how it helps the body regulate its own production of natural cannabinoids like anandamide, and what that means for you. Now, one of the greatest sources of CBD is in full-spectrum hemp oil extracts, and our favorite company that produces some of the best sources you'll find is Ned. Now, if you want to use the Mind Pump Discount, here's what you do. Go to helloned, that's H-E-L-L-O-N-E-D.com, forward slash Mind Pump, and you'll get 15% off your first purchase. And then we mentioned one of our favorite comedians of all time, Ricky Gervais, and how he roasted all of Hollywood at the recent, what was it, the Golden Globes? Yeah. Oh, that was great. Everybody was watching it, of course. Now, that was the intro portion. Then we got into the fitness question. So, the first question was, why is it so hard for people to stick to their health and fitness goals? So, obviously, it's January. It's the beginning of a new decade, a new year. A lot of you are reinvigorated and motivated to work out. Maybe you've tried this in the past and didn't succeed. You'll definitely want to listen to that portion of the episode. The next question, what are the benefits of isometric holds? Now, isometric holds are not when you're curling or lowering a weight, but rather when you hold a weight and tense up. Are there benefits to that? And if there are benefits, how can you apply that to your current workout? The next question, this person wants to know why fit people have a lower resting heart rate. So, you may be noticing that if you're working out, your heart rate beats less and less at rest. What does that mean? Is that a good thing or a bad thing? And the final question, this person wants to know if inner thigh workouts are bad for men. So, we talk about all inner thigh exercises, the benefits, how to apply inner thigh exercises to your routine. Also, this month, of course, being January, lots of people are getting into fitness. The number one goal is fat loss, right? It's hands down. People who get started in January, actually, who people get started any time of the year, but especially in January, number one goal is, how do I burn body fat the most effective way? So, we decided to put our most effective fat burning program on sale at 50% off. Now, all of our programs will help your body burn more calories, will help you burn more body fat, but one program in particular, especially in terms of short term fat loss, in other words, you want fast results now, is our maps hit program. Now, hit is spelled H-I-I-T that stands for high intensity interval training. Now, studies show that high intensity interval training burns more body fat in more effective ways. It has a more profound beneficial impact on your metabolism than other forms of fat burning type workouts. So, what we did is we designed a hit program properly. We programmed it with resistance training. We did it in levels so you can progress yourself. We planned it all out for you. There's exercise demos in the program. So, once you get the program, you get the whole workout, you can click on an exercise, and you can watch how to do it properly, determine your current fitness level, and proceed accordingly. Again, maps hit the most effective fat burning program that we have. It's 50% off right now. Here's how you get that 50% off discount. Go to mapshit.com. So, it's M-A-P-S-H-I-I-T.com and use the code HIT50. That's H-I-I-T-5-0. No space for the discount. And it's t-shirt time. Ah, shit, Doug. You know it's my favorite time of the week. Get them. All right. We had a ton of reviews coming in over the holidays. We have five winners for iTunes and four winners for Facebook. The iTunes winners are Beyond Mel, S. Folden, Ace of Spades, Finimac, Rosie2509, for Facebook, Ronnie Flynn, Sarah Cooper, Tori Weiss, Dan James. All of you are winners. Send the name I just read to iTunes at mindpumpmedia.com. Include your shirt size, your shipping address, and we'll get that shirt right out to you. For me, what I really appreciate about it, because now I've traveled with Brianna and Justin's kids now several times, and they're getting comfortable with me. Like, at first, when we first did the first trip, I'd go up to, you know, Justin's boys and I'd hug them and, you know, kids at first kind of like, who's this guy trying to yell at? But now they give me a hug back and we mess around. And I had a great talk with, I took Brianna to breakfast, like, the last days I was there. And we're talking about, you know, working hard and success and school and all that kind of stuff. And we had a really good, and so for me, being able to connect with your kids and then watching our kids connect, there was a couple of times where, oh, this is what it was. We went to go eat at that breakfast place in Truckee Squeeze Inn. Love that place, by the way. Love that place. So we go in there and you know how there's writing on the walls and on the tables, and you can grab Sharpie pens and do that. So the kids were like, we got to write Mind Pump everywhere. We got to write Mind Pump family. And so I can see now that the kids are starting to come together and also be like, you know, yeah, we're Mind Pump family. We're under the Mind Pump flag. This was my first trip with all of your guys as kids. And I felt the same way too that I really got to start to connect more with all of them more than any other time. Such a great story. So I told on the podcast before, it was a long time ago, we did an episode one time. And I think it was a quaw or somehow. And we went down the rabbit hole talking about fights that we've gotten in our entire lives. And I said, you know, the last actual like bar fight or adult fight that I had gotten in was with Justin and not actually not with him, meaning I'm proudest moment. I was with him. And this is like over 10 years now. I mean, this is over 10 years ago. So you're still a full on adult. Oh yeah. We're still in our, what, middle way better than to do that late 20s, right? Like way better. We're in our late, well here, listen, you got to listen to the story because it ties into your kids. And it was just, it was unreal to me how it unfolded. So I had to recap the audience on this, the old story first, they understand what I saw and went through. So about 10 years ago, maybe give or take a year or two, Justin and I were, were out at a bar in San Jose, or Los Gatos area called Mount Charlies. And if you've ever been there, it's a small, very popular place. And it's like, I have to preface this. So we were at your place before that, taking shot after shot after shot. Yeah, you were hammered. It was really hammered. Before I even got there. It was the drunkest I've ever seen you. Yeah, it was. And Mount Charlies is extremely conducive to fighting. It's just a lot of energy there. I love how he's prefacing it right now. I have to do that because I know you can listen. Listen, listen. So I was in a bad mood. Hey, this is Lula Edgy. This is over 10 years ago. I know. So how do you defend your old self? Right. You get a pass. You get a pass. It's over a decade. I think we've all, I think anyone listening knows that they've grown tremendously probably in a decade, right? So, anyways, we're at the bar and Justin is hammered. And it is. It's at one of those where people are, you know, you're so tight that you're getting bumped into and you're probably spilling drinks on you. It's just a, you know, it's not, it's not the most conducive for dancing. It's just, we get there and we're walking through. And I see Justin, he's had another, he had another shot as soon as we got there. And he's making his way through the crowd. And I had a buddy that was like this. He was a football buddy of mine, a good friend of mine. He was a linebacker and he got the exact same way. And I see this side of Justin come out and he's walking through the crowd and he's walking through the crowd. He's like, shouldering people on purpose. Yeah. And I'm watching people like, oh, you know, spill their drinks and shit. And sooner or later, you know, he runs into the big guy who isn't going to just take that and then it's on. You know, here we go. We're fucking brawling. And so I see a guy throw a punch at Justin, I come behind him and fucking chokehold him and, you know, we get kicked out and everything. So the reason why I'm telling that story is I have this moment, we're sitting in the Tahoe House and I'm sitting by the fire and I'm having, I think hot cocoa, I'm drinking and I'm watching Justin's two kids, right? Everett and Ethan. Now Everett's the little boy and Everett is the one who you've probably heard Justin reference as, he's like a mini version of Justin. Totally. But he's the younger one. He's not, what, three years younger? Three. Three years younger, right? So he's, he's a little bit, he's quite a bit smaller, although he's catching up. And Ethan is more like his, his mom. He's a, he's a big reader. He's a little more quiet. He's a lover. He's just, he's not like as physical as Everett is. And I saw this expression many times while we were all together, but one in particular that brought up this story. And I'm sitting at the fire. Everett's kind of near me and he's kind of mind his own business plan. And Ethan comes walking from the kitchen and Ethan's kind of mind his own business and Everett gets up and he starts to walk towards the kitchen where Ethan's coming from. And as he gets closer to him, I swear I can see Justin swagger the same way Justin's walking. And he just fucking throws a shoulder into Ethan for no reason. And then, and then Ethan like, you know, Ethan gets like set back a little bit, looks down at him and then Everett just looks at him and grins like, what are you going to do? You know what I'm saying? And he just paid no attention to him and they moved it. I went, oh my God, was that Justin to a T? Yeah. And I died. He's testing them. Oh, like that was like half the thing is like, if you have an older brother, you just always testing your abilities. Like, can I take him at any moment? You know, you just always want to attack. Strong genetics. Yeah. So I had a really, a really good time. I liked, there was one part I made me laugh for, I think it was your nephew who brought the, the PlayStation. Oh, yeah. And he had Nathaniel. Yeah. And he had video games set up or whatever. And he asks, you know, Uncle Adam, hey, let's play Madden. And I, we've heard Adam talk about how awesome he is at Madden, at least, I don't know, 15 times. If you've listened to the show for a long time, you know what I'm talking about? Adam talks about how good he is at Madden. So he sits down to play. How old is he? He's like 11, 12. Yeah, 11 or 12. Yeah. So they sit down to play and they start talking shit to each other. And his nephew whoops his ass. And Adam is not happy. No, he is not happy about it. It's one of those young lion, old lion situations where the kid beats a man of shit you were talking. Oh man. And you can see Adam was so frustrated about it. It gets me fired. I'm competitive as shit for sure. And you know, we, he's, I mean, it's funny to watch the evolution, right? So if him growing, we obviously have known him for 10 years because Katrina and I have been together that long. And so when he first got into video games, obviously when you play with a kid that's six years old, barely learning the controls and stuff like that even. And at that time, I was in the height of still playing like video games back then. So it was me always whooping on him. And then over the years, he's gotten older and played more and played more and I'm playing less and less. And now it's to a point where I think plus these kids are, it's a whole new generation. Oh yeah. They're just, their games evolve tremendously. Oh yeah. And that's, and you know, and, but still in the last couple, because we do this every year, it's tradition that they bring one of the consoles up and Uncle Adam still comes down and play, that's the only time I play now. That's on, on the Christmas break when we're all together, they pull the games out. And for the last eight, nine years, I still whoop up on everybody, even though I haven't been playing. Like once I get a game in where I like learn the controls again, like, okay, let me figure this out. Like I end up still whooping on him. Well, this is the first year where he's getting me. So you probably saw a little bit of my, Oh, he's gloating about it. Oh yeah. Well, you know what? And here's the thing. He, in this, this is the same thing with my kid. They deserve to talk shit because you were talking hell of shit. Oh yeah. And I talk hell of shit. Like when I play shit with my son, I talk hell of shit. So when he wins and he does it back to me and I get angry. I'm like, well, I mean, of course, he learned this for me. Oh, it's proven ground. You know, like once they get one on you, yeah, like totally justified to come back at yard. Yeah. One time we were playing that game, Rummy Cube that we all played. It's like a numbers game. That's when your, your son's really good. Yeah. And you have to match, you know, patterns and numbers. And he's just a wizard with that kind of stuff. And I remember one time we were playing, it was Jessica, me and my daughter. And I told my son, I said, come play with us. And he goes, no, I don't want to play whatever you want to watch TV or something. I'm like, come on. I forced him. I'm like, no, you're going to sit down and you're going to play this game with us. And he goes, it's boring. He goes, I'm just going to, I'm just going to crush you. It's too boring. And I was like, yeah, shit. I'm like, sit down. And I really tried, dude. And I thought to my head, I'm like, as soon as I beat him, I'm going to talk shit for a week. I'm going to teach you a lesson, but I didn't win. I got my ass kicked. And he's like, I told him he gets up and walks away. I'm like, I'm so mad. So funny. Justin, I want to know what happened with you on the, it was a snowboarding run. Yeah. So we went, we went skiing. I went snowboarding. So Courtney, her sister, and then my two boys, I actually signed them up for ski school. And so the whole day they got to learn, you know, under professionals, I was like, Oh, thank God, because I didn't want to like, you know, spend the whole time trying to teach them and everything. I wouldn't even get a run in. So we did that. And then we kind of went off on our own. And I hadn't snowboard, I don't know, maybe in like five, six years or something like that. But I mean, I'm not like a bad snowboarder. I like, I'm again, I'm prefacing this all because it was, you know, a bad thing that happened. So you're making a lot of excuses for yourself. I am. I'm turning 40 this year. You know, like there's a lot of things happening. The sun was in my eyes. So is I. You got a bad hip. Exactly. So we were going on all these runs. I probably went on, I want to say eight runs or so. And I started to get that stupid confidence where I was seeing jumps to the left, to the right. I'm like, Oh, I'm going to go test it. And I went off a few jumps showing off for his wife. Yeah, because I'm there for my wife and her sister. I'm like, you know, you guys got to know, I still got it, you know. And so I'm doing my thing. And they're pretty good skiers, right? Yeah, Courtney hadn't done it since for like 20 years. So she was really scared. And so we actually started on a bunny slope and everything. But like, she picked it up right away, like riding a bike. So they were doing fine. And they were like cruising down, like taking their time doing the thing. And so it was funny because they're like, we could hear you like behind us. Because like my board and my body and everything make a lot of noise, apparently, as I go. Is that Squatch? Yeah, he's coming for you. And so like, this is like the eighth run or something. And we're going towards the top. And we're trying to come down to eat lunch. And so I'm like crossing over a few trails. And so there's this one big trail and I'm picking up speed. Like I got like a lot of speed going, you know, laterally. So I'm, I start to cut and I'm cutting across. And I go to like dig my heels in a bit more to grab an edge. And I get nothing. And the board literally kicks right out from under me. And the board like goes up over my head. My head is the first thing that slams back, boom, on the back of my head to my neck to then my upper back. And I saw a flash of red and just pain instantly. And then I just laid there just for like 10 minutes. There was a guy thankfully there that was like part of the ski patrol saw this whole thing happen. He's like, Oh, no, he comes up to me and like is trying to ask me all these questions, you know, because obviously that do you remember that? Do you remember that whole period? Hell of a hard questions too. Yeah, no, I was a square root of 499. Like, I wouldn't know that if I didn't hit my head to yet. He asked me like what the run I was on and I didn't even know. So the first question I got wrong, you know, so he's like, Oh, I don't know about that. And like started asking me like what day it was, like, you know, who I am, my name and all that. So I'm like, okay, I like I could answer it, but I was in pain. Like I was in a lot of pain. I had like a blurry like vision. So anyway, it was a bad, it was a bad fall, probably the worst I've had in terms of like a head slamming injury. So I just, of course, you know, dumbass me like wouldn't take them up on the whole like, Oh, I'll take you down to the very bottom in the sled, you know, and like, you don't have to do the rest of the run. I'm like, No, I can do it. Fine. And so I got up and like mustard, like whatever energy I had with a throbbing head, just like going down and like every like, you know, little like, imbalancing thing I freaked out and then was like making my way back. But yeah, I was sitting there just, just throbbing headache and all that. And then finally just called it a day and went home. Now did you break the ice with your, because you know, the thing that if it was me, I would have died because your head is made for that. You know, it is. Have you ever tried one of his hats on? It's a, it's a thick dome. I got a thick, thick head. Your head, if I put your head on right now, it would fall down to my nose because you have a big football head. And it's funny because like, so. So, I mean, that's why you survive because the way it was described to me, if I hit my head like that, I probably. Dude, so like all these stories come out later, like I'm trying to tell everybody what happened, you know, come back to the house. Everybody's concerned because Courtney, I don't know what she said to everybody what happened, but she's scared. We had a list of potential hosts because we're like, what's it going to do? Yeah, I'm like, oh, but then there was like part of it where I'm like, am I going to get new powers? You know, like maybe, you know, like maybe I'll become a savant, you know, like, I'll be able to like see like, like colors and smell them. I've heard weird stories about that, you know, where people have had head trauma. That's actually true. There's, there's been, these are like real reports of people who've had head trauma. There was one guy who had head trauma, woke up and was a fucking piano savant, could play the piano. Is there a movie about that? Knew a whole another language too, like Icelandic, I think. I read a guy that like woke up and he could speak Icelandic. What the fuck are you talking about? That'd be weird if you'd never been to Iceland. That's crazy. Exactly. What was it? Xenoglossy, the ability to speak an unfamiliar language. So it's a real thing, like these real like occurrences, but yeah, I mean. And then most people die. And then most people die. Most people just get really bad. Yeah, like, like brain hemorrhaging things happen and they, yeah, they suffer from it. It's like comic books or the, you know, every superhero, like, you know, jumped in, you know, radioactive liquid or something comes out. I have super power. Whereas most people would get cancer. So yeah, so I get back to the house and everybody has a story about this fall. Like, I guess this is a very like, like, I guess a lot of people have fallen this particular way. And it's caused a lot of issues. Like my brother-in-law was telling me about one of his friends that actually fell like this and was in a coma for two months. Oh, jeez. Yeah. Scared the shit out of me. Another guy, like the guy, the ski patrol guy said, the last person he saw fall like that, like split his helmet in half, like broke the whole helmet in half and went to the ER. And like, so he's like, you felt just the same exact way as all these people. And you, and now, were you given the opportunity to wear, did you wear a helmet? And if not, did they? No, that, okay. And I'm definitely this new advocate for helmet. I took him snowboarding. I took him shopping for an after. I was like, oh, this is so lame, you know, because like, there is no way to look cool with the helmet. I'm like, way to ruin it for me too, dude. Everybody, I've been getting shit since I've been posting about snowboarding. I'll be your fall guy, because apparently I, you know, like it happens. And it was totally a freak random thing, but I'm like, totally an advocate for helmet wearing. You don't think you were being an asshole just a tiny bit? No, not this particular part. Yeah, no, not at all. I feel like you were doing things you shouldn't have been doing on your first day of riding again. Maybe. Did you try to do a backflip? Yeah. I mean, the conditions weren't great. They were. I'll make excuses, terrible day to be doing anything off the trail. Anything crazy. Yeah, anything off the trail. You're stupid. Yeah, anything off the trail. It didn't snow at all, oh, barely. Yeah, it was like ice out there. Yeah, there was those brown patches I was going through, so yeah, it was stupid. Well, I'm glad you're okay. I was a little concerned, but, you know, then when you came out and we talked to you a little bit, I was like, oh, okay. Yeah, I can't do it. Dude, I was so sore the next two, three days, like my neck, was super swollen, my neck, and then I was so stiff, I couldn't even turn left or right, like looking. Now, you've had concussions from football. Do you feel that it was as bad or worse? I feel like it was worse. Oh, wow. Wow. Yeah, yeah, because, I mean, the other ones, they would go away. It's so bad, dude. You know what the old method was when you got a concussion in football and you're still trying to play? Like you would pinch, in between your thumb and your pointer finger, and you would pinch as hard as you can to kind of like help suppress the pain, and then you'd keep playing. That's what I used to do. Now you know why. I can't remember anything. Explain so much. Yeah, that's terrible. Like the person in the group that needs more head trauma, I mean, come on. Well, the guy who could handle it though, you know, again, to be honest, if any of us fell that way, we probably wouldn't be here. Yeah, I need my brain scanned. Geez. Anyway, well, I'll tell you what, what else this trip did for me, it was a period. It was a period at the end of the fat days. Yeah, like, We were all talking about that. This is the fattest I think we've all been. Yeah, dude, it's done in a while. Yeah, it's time. It's time to reverse, to hit reverse. Team Tubby, do we need an overhaul? No, I just, that's actually what, I had such a good time, but I was most excited to get home to get back to like my routine. Like, you know, there's a comes a point where I don't know. I mean, to me, that's, that's good balance. I mean, we were out for 10 days. That's the longest trip that we've ever taken, any of us. And we were eating just everything. Whatever. Everything. Everything. Yeah, well. Bro, I'll suffer in front of it too, man. The hardware was through the roof. Oh, dude, I had candy. I had bread. I had pie. A lot of everything. I had waffles. Wine every day. What am I doing? So, did you guys, for the audience, one of the things we do when we go on these trips with the big, we had 22 people in this house and Katrina's family has always done this. And I love this. I've never done this with another, another group or family until her family. And I love introducing it to other people that travel in big groups. And that's, you know, you have, we pair everybody up. So there's 11 pairs. And you are responsible for one, either breakfast or dinner, one day. That's it. And that one day, you have to, you know, shop for the food, you pay for it, you cook it, and you clean the kitchen. But what's awesome is you have that one meal that you go all out on that. And then the rest of the week, you're not there. Then the rest of the week, you don't have to worry about anything. And the kitchen's always, the kitchen's always clean. You're always having a great meal, either breakfast or dinner. Like, man, I love doing that. And it's fun because, because it's a tradition for the family, everyone kind of brings it. You know, everybody likes to try and wow, everybody for their meal and stuff. Did you guys have a favorite meal that you guys had during the trip? You know, I thought, I thought it was a lot of fun. I'm trying to think, what was my, I loved the chicken pot pie that Katrina made a lot. Right? Yeah, I really, really enjoyed it. In fact, I was going to ask her for the recipe. But no, I thought that was a great idea. It's awesome because everybody kind of eats together, you know? It was, now preparing food for- That was hard. How many people? 22. 22 people. Oh yeah, that was tricky. That's difficult. You either undershoot or weigh over. Yeah, to time everything or whatever. And so I feel like we could have done, you know, because Jessica and I had one night, I feel like we could have done a little bit better, but it was fun. I was a little stressed out about it because I've never cooked for that many people. Yeah. But then, you know, we had fun with it. We put music on, we had some wine, making the food, you know, kind of enjoying the whole process. I think you guys missed out the last night because you guys stayed at the other place. We had, I don't know if it was Larry, and I forget who else was working on it. Oh, Larry brings it when he does. That's right. Man, it was, yeah. He had some kind of like spiced chicken, and he did all kinds of different like breasts and thighs and then a zucchini dish. And like these potatoes with like this crusted parmesan and everything. Oh, it was like fantastic. Yeah, that was my favorite. Oh, Jarlene's breakfast was mine. The way she does the poached eggs, and then puts them on the, like we missed that. Oh, you missed that? We missed, because we went snowboarding that day. Oh, the holiday? I know, I was pissed. Yeah, that was good. That looked like a Sunday brunch. Oh, dude, dude. She goes, that's her son. It's his birthday, right? So it's his birthday on New Year's Eve, right? And so, you know, that was his request that his favorite breakfast that his mom makes. And it's, God, it's so good, dude. It was really good. I liked what you and Doug did when you guys did the make your own pizza. Oh, yeah, that was good too. That's fun, because the kids have fun with that. So that's what I, you know, I've been a part of other big groups. And that, it was an ex of mine that her family, that was their tradition when they all got together. In fact, they did, that was their Christmas. You know, most people do like a prime rib or a turkey, like a big, but they had so many people that they would do this make your own pizza thing. And I was like, man, the way that works and the interaction that you get from all the people like making it and laughing, it's just a good fun meal to have. Yeah, it was like interactive. It was fun. And I thought Doug and I nailed down. I mean, we were pretty close on just the right amount of everything. I thought we had the least amount of leftovers. We did, I did have to run back to the store and get is the sauce, right? The tomato sauce. Yeah, we were a little light on the tomatoes, which I think- It's hard to judge with that many people. Unless you're experienced with, like, if my mom was there making food, it would have been great because she cooks for that many people every- or more every time there's a family function. I've never done that. Jessica never does that for that many people, so we're like trying to calculate exactly. So we were a little short on a couple things, but- Yeah, 22 is a lot. That was, it was hard for us too. I mean, it's hard to gauge. Well, it was great about those, what do you call those? The sausage balls? No, meatballs. Meatballs, I'm sorry. But like all the, like, like vegetables that was snuck in there. Oh, yeah. Yeah. Well, like I found out later and I was like, oh, great, because the kids ate them up like crazy. Oh, we filled them up with tons and tons of vegetables. Actually, that's a, that's something that Jessica does really well. She'll make a meat dish or something and she'll pack it full of vegetables and the kids will just- I didn't even know that. Yeah. Oh, it was full of lots of different vegetables. Oh, wow. Like tons. Yeah, we ate a bunch of those. Well, I tell you, what was great about your meal, I know you were hard on yourself about it because you were a little light on the sauce and whatever, but it actually was very refreshing because we were eating a lot of heavy meals and a lot of like, you know, fatty and carb drip, like to have a meal that felt light. Yes. It felt really good. It was good timing for your guys' meal to hit. In the middle. Yeah, it was really nice. No, no. And then there was a revealing moment for me that I never, you ever do something with growing up that you feel you kind of, you think it's a normal thing for everybody because you grew up with it, but then when you meet with other people, you realize, oh, this is just kind of what we do or whatever. So, and this might be a cultural thing, but in my family before we eat, before the meal starts, somebody will say, you know, like you've heard Bon Appetit, right? You've heard that before. So, my dad would say something in Italian, you know, and you know, he'd say bon pranzo is what he would say. It just means good, you know, good dinner. And then someone would reply something else and then we would all eat. And it's just, I grew up with, before you eat as a family, somebody says something to bring everybody together and start. So, while we're having dinner, we're having dinner every night with everybody. Every night I'm saying, cheers. Cheers, everybody, cheers, right? And Jessica's like, I notice you do that every time before dinner. I'm like, oh yeah, I do. I'm trying to think like, why do I do that? I'm like, oh, it's because the way I grew up is when you have a big group, the way you make everybody, rather than everybody kind of eating on their own, the way you make everybody feel like they're together is you say something out loud and then other people reply. I was actually really surprised, which is also probably why Katrina's mom really enjoyed you guys and you in particular about that. So, I was like, she normally does that. That's kind of her. So, they do the same thing? She normally, like, will say something. Yeah. Well, you know, hey, I'm just, I'm so happy to have all of you. I love you. And sometimes she'll even go around the table and say something individually about each one of us and then we eat. Oh, I love that. But I think the only reason why she probably didn't was because we had such a large mixed group that I didn't want to impose on anybody else. So, it's ironic that you say that and that was a tradition. I'm sure she would have loved to keep that going. So, that's something that we'll have to do. Oh, awesome. But I'll tell you what, dude, the fat days are over. We got to start looking like a fitness podcast again. You know what I'm saying? Oh, man. Yeah, no, I mean it was fun. I'm so over it. Yesterday, and what it was is, okay, to be honest, it's not that I feel fat. I'm joking. What it is, I don't feel good. I feel inflamed. My mind didn't feel as sharp. Oh, I got sick, dude. Yeah, we got cold. I haven't been sick in over a year. And, you know, the first week of bad eating, poor sleep, it's just an example like that. So, what I did is I'm like, okay, and you know, I've gotten to the point now, you guys also, you know, we've been nutrition and fitness for so long that when I change things up, it's rarely because I want to change my appearance. Although I'll joke around about that. It's mainly because I've identified that I'm feeling a particular way. So, what I'm feeling is foggy-minded. I'm not, I don't have as much energy and just more stiff and inflamed just in general. So, I came back and I'm like, okay, I want to go anti-inflammatory. I want to bring back mental sharpness. And for me, and this is for me personal. So, if you're listening right now, this may not apply to you, but this is something that I've identified for myself. Fasting always reduces inflammation to me. Now, studies show that it actually does that for a lot of people, but for some of you, that may not be something that's effective. If you have issues with eating or you're doing it for weight loss, it's not a good idea. But for me, weight loss was never an issue. It was always weight gain. So, fasting was actually a good practice. So, fasting reduces inflammation and then going on a ketogenic type diet. The one thing that I noticed for myself on the, at least the short-term effects of ketogenic diet is mental sharpness. So, I did a fast and now I'm coming back. I'm going to go keto. Now, I know my performance is going to decline in the gym. I know I've already lost water. I'm not going to get as good of a pump, but I'm already starting to feel the mental sharpness. And so, I'm doing research on this, and you guys know me. If I get into something, I get into it, right? So, I'm reading about ketogenic effects on cognition, and there's definitely some benefits. And part of the benefits of that type of diet for the people that have been tested or for some studies, not all studies, but for some studies, is the energy production in the brain and how the brain uses energy. And it seems to be, and they find this pretty consistently with people who have dementia and Alzheimer's. So, when you take some with Alzheimer's, put them on a ketogenic diet, or you have somebody who's dementia and raise their ketone levels, they tend to think a little bit sharper. Yeah, what's up with that? The brain functioning, it seems like more optimally on ketones. Do you think it's because it's like a slower process versus something like the oversaturation of glucose? It's a cleaner burning energy. Right, like a slower, cleaner process, right? It's not necessarily slower, although for physical performance, it's definitely slower. So, if you're on a ketogenic diet, you guys know this, and you're gonna do low-level intensity, but long duration, it's actually a great diet for that. If I'm gonna go do a long hike without food, going into it already in ketosis is probably a good thing for a lot of people. But for other types of performance, explosive performance, strength, or whatever, you're gonna lose strength. You're not gonna be as explosive. It's not a great athletic diet for most people. But for the brain, it's a cleaner burning energy. And one of the things that happens to people as they age is that their brains start utilizing glucose, not as effectively. In fact, they call Alzheimer's type three diabetes. So, when you switch off of glucose, now you're using a different kind of energy and you're kind of bypassing why some of the problems with your aging brain is you tend to think a little sharper. So, this led me down to just a whole rabbit hole of... ATP and ATP states. All that stuff, right? So, I started reading about ATP, for example, that's one of the main sources of energy for the entire body. It's an extremely important part of the human body. And it's found in all forms of life. So, it's a main source of energy for all sources of life. They often refer to it as molecular unit of currency of intracellular energy transfer. So, it's extremely, extremely important. So, I'm like, huh, what are some of the most effective ways to maximize ATP production? Creatine, obvious. I take creatine on a consistent basis. But this is why they find that creatine works so well for other health effects aside from just performance. They're finding it's got cognitive boosting effects, antioxidant effects, anti-aging effects. So, I'm like, okay, I know about creatine. What else is an effective way to get the body to increase its ATP production? Red light therapy. Red light therapy. And this is... Another benefit. Yeah, this is one of the main reasons that they think it works in the first place. Why does... For example, I'll give you a couple examples. Two things where there's a lot of promises with products and very, very little actual results. Hair regrowth and removal of wrinkles. Like there's a shit ton of products out there that promise to regrow hair, shit ton of products that promise to reduce the appearance of wrinkles or whatever. Very few things deliver. In particular, with hair regrowth, there's like, you know, monoxidil, I think is one of the things that actually might work. And red light therapy. Red light therapy actually. And I think the reason why it works is when you shine this type of light. The kick up of the ATP. Yes, it dramatically increases ATP. Interesting. And this is also why it reduces the appearance of wrinkles. So I'm like, okay, so again, I get into shit, right? So I'm like, all right, fasting, ketogenic diet, already taking creatine, got my juve light out. And I'm like, I'm going to start using this every single day because I want to reverse this, like I said, this feeling of fogginess or whatever. I'm with you the same. That's cool. I'm not on the ketogenic diet, but I love after a trip like that, I'll do like a nice 24-hour fast, and then I'll kickstart like eating. And for me, all the way I do it is, I start with a fast, then I go back to eating. And when I'm eating, I'm just eliminating like, I mean, shit, I allowed candy in there. I allowed dessert in there. I allowed a lot of snacking in there. I just get rid of all the easy stuff right away for me to let go of. I'm not going to be chomping on wheat things in the middle of the day. I'm not going to be grabbing some Mike and Ikes while I'm watching Netflix later. And so I just eliminate the stuff that I know isn't serving my body very well. It's a great stuff. And the fasting though is the big key though, like you said, is I fast first, I feel like it just totally kind of cleans me out. And then when I reintroduce food, and this to me, this is a more healthy relationship with fasting. I'm not doing it because I'm like, oh, I need to lose quick weight. I'm so glad you said that. It's no, I'm just trying to reset my body. Yes, it's more of a, it's not, if you approach the fast, let's say you go on vacation or you've eaten really bad or whatever, and you just haven't been super kind to your body. And then you think, I'm going to fast so I can lose some weight real fast or whatever. I'm going to fast so I don't eat. Terrible way to use fasting. And what's going to do, it's going to encourage the restrict binge behavior. The other way to approach fasting, which is why I think you're talking about Adam and the way I've, my relationship with fasting is it's more of a spiritual practice. And spiritual practice being, I'm going to detach from food for a second. I'm going to create a detachment where, and it's challenging, right? Because you've just been eating garbage so you fast. So you become comfortable with the fact that you're not eating this stuff or eating anything. And then when you reintroduce food, you've got a better relationship with food. There's a very, very big difference between fasting as a spiritual, which is why fasting is present in all major religions. It's a spiritual practice. But if you use it as a way to diet, that's just starving yourself. Yeah, I just feel there's times where my gut's a little more agitated because I had been like introducing all these foods. I know make it work over time. And for me to kind of step away from that and allow everything that's going on internally to kind of calm down. And then you can use it as a way to kind of reflect on other things as well. Like it's a much healthier practice. Yeah, and it makes me wonder too, because you guys know January is like, everybody wants to work out. Everybody wants to clean up their diet. And I used to think, and I don't know why I didn't piece this together, it's probably less to do with the fact that the year's over and more to do with the fact that the holiday season's over. And a lot of people feel that way, right? It is. No, I'm sure everybody... It's crazy. Speaking of that, did you guys see our Wally prediction is coming true? Oh, you're talking about the Segway? Yes. Wait, did you see this? So remember, this was probably, I don't know, six months or a year ago when Sal first brought up, I think Wally or you did, Justin, one of you did. And I hadn't watched it, so I went and watched it. Great cartoon. And you guys made the point that we are moving in this direction. How accurate they predicted what our potential future may look like where all these people are floating on these hovercrafts, where you're sitting and sucking on a slurpee with a TV screen right in front of them. And so Segway has... And it's funny, you know what's funny? I was, someone shared with me before, so Jackie sent this article over and I had already seen the Segway. Way to go, Segway. My best friend sent the Segway over, but he didn't send the article over and I go, oh my God, the Wally prediction is correct. And then Jackie sent over this morning an article and they actually referenced the Wally in it. And I thought, oh, that's so crazy because we talked about this, but... So it's basically a chair that travels around for you, like the Segway, but you sit in it. Yeah. Is it going to have connections? It looks like a big car seat. People that are like, you know, impaired, like they can't walk or is this like supposedly marketed to just... Well, here's the thing. Here's the thing. Brilliant invention. I'm not the mean... Yeah, I mean for people that can't walk, it's great. Right, me bringing this up is not a to slam Segway by any means. I mean, how do you think it starts? It starts with probably people who absolutely need it. And then... And it turns into rascal scooters. Well, yeah, and then exactly. Then eventually you get in and you're like, oh, this is kind of cool and nice. I can just kind of tilt back and it takes me wherever I want to go. Especially if it's connected to like devices and Wi-Fi and like movies. If it's not, it will be. Yep. You know what I'm saying? So I went to Disney World years ago, probably like seven or eight years ago. Have you guys ever been to Disney World? I've been once. Okay, okay. I said the world, not the land. It scared the shit out of me. There were traffic jams of those rascal scooters. Yeah. Traffic jams. Because so many... And the vast majority of these people were not like handicapped in terms of... They had full use of the arms. They were just so obese. Just massive. They were just huge people and they were... And I remember we'd be in line and there'd be like 15 scooters in front of us. And I'm like, whoa. Yeah, that never happened. I remember... And it's always like at the end of the ride because they can come up through the back. Of there and then they get to sit in the front. But it's like, yeah, dude. It's crazy how many you see now. Dude, I saw one where there was this woman and she was, I mean, good 350 pounds. And she's on the scooter and her daughter is sitting on her belly. And her daughter was very overweight, four-year-old, with a huge... Like one of those huge... Like the biggest... Big gulps. Big gulps full of soda. Just drinking and she's driving around and I was just like, oh, my heart. You know they make those gallon size now, right? I remember when I was a kid. That's so much sugar. Do you remember? I remember when the big gulp was invented. Yeah, the big gulp and then they had the double gulp. Which was a big deal. Which it was... All it was was I think 32 ounces back then. It was... Which was crazy. How many grams of sugars in that? Like a hunt 200? No, way more than that. Oh, gosh. Wait, Doug, look up what the... They have a super big gulp now, which is a gallon. No, it's not. Yes. It's got a handle, right? I took a picture of it. I've seen that. A gallon? Yeah, like five, six years ago, I posted on my... A long time ago, the first time I saw one at 7-Eleven, it's got a handle like this and it is a jug. And it's like this... I don't know what it's called, but it's the highest level of the super... I mean, there's like the big gulp, the super big gulp, the super duper big gulp. Like there's like so many levels to it. You know what's crazy about that? And this is when people say like, oh, food doesn't have addictive properties and there aren't any... Whatever. It's like it makes me laugh. Because like don't... Do you have eyes? Yeah, do you not see? Right in front of you? I have trained many people who... Many people. Like 100% guarantee you guys can be like, oh yeah, I heard that all the time. Where they didn't like the taste of water. Yeah. I don't know, I don't like water. It doesn't taste good. What do you mean it doesn't taste good? It's water. It's refreshing. And why does this happen? Because your... How many grams of sugar is that? You taste good. What does that say? 156 carbs. Let's see. That's only the 44 ounce. You got to find the big one, Doug. Okay. Oh my God. 156 grams of sugar. Look up the biggest big gulp or whatever. I don't know what you're going to Google for it. I'm going to try and help you here. The biggest, the biggest big gulp. That's crazy. Dude, I remember vividly like my brother and my dad would fill up those double gulps of like a cherry coke. And I was always like, wow, that's so much sugar, dude. And it was like not even a thought back then. It was just like, oh, this is just, you know, this is a beverage. That's crazy. It's called... There's a... Okay, listen, there's the big gulp, the super big gulp, the double gulp, the extreme gulp, and then came in 2006, came the team gulp. Team gulp? Yeah, so there's an extreme... You don't feel so bad about ordering. There's an extreme gulp and then there's a team, a team gulp. You're just going to gulp. Yeah, so like, you don't feel so bad about ordering it. Oh yeah, this is for me and my team. Wow. But again, I had clients who didn't like to taste the water because they drink soda so often that they literally did not water. I had a client once tell me water made her nauseous. Water made you juice. That's a problem. Yeah, it's like the one thing your body needs. Yeah, that's like saying, I don't like air. There it is, right there on the left, right there. Oh my God, look at that thing. That's insane. They have sugar cubes next to it to show you. This is why when you told me that was it coke, you were telling me it had a monthly plan, you said it was unlimited? I was like, no way. It would lose so much money. Aren't these refillable? Is that how it works? I don't know how they work. Can you come back and refill them? Is that when you pay the top bill? Oh yeah, I'm sure. Yeah, you just bring them back, fill it up. That's so insane. It is. Yeah. Anyway, I wanted to tell you guys about, I just remembered. So a couple of weeks ago, Jessica and I, have you guys seen the billboards? I mean, you have to have. They're everywhere. The billboards that have said, they say Xinyun on them and it shows like a Chinese dancer. Is that like, what is that called? The Cirque d'Aisselet kind of? It looks like that. Doug, pull up Xinyun and I want them to see the picture. 100% guarantee you've seen billboards because they're everywhere. You were talking about this, but you never told me what it was. No, no, look up the picture. You'll see what it looks like. It says right there, performing. Have you seen those? So it's got like a Chinese dancer and they've got like the nice dress and the amazing lines. So I've seen it everywhere, right? And I, you know, Jessica loves performance art type stuff. Of course. My parents love that. Jessica, of course, because she traveled with Cirque d'Aisselet for so long. And I enjoy seeing the types of physical abilities people can accomplish when they train for years and years. So for Christmas, I thought, oh, this would be great present for my parents. So again, I don't know anything about it. All I know is I've seen a ton of billboards and it looks like it's going to be like a Cirque d'Aisselet type of thing. Sure. And then so I buy tickets, right? I buy tickets for my parents. The date comes up. We all go to it. When we get there, now that I'm actually there and we're waiting for the show to start, we get there early. I'm like, let me look up the history of Xinyun. And I read up and it says band in China. So now I'm like, band in China. Yeah. So now I'm really interested. I'm like, oh, cool. I like that part. Let's see what's going on here. So I read more about it. Well, they still like bind feet and all that. No, bro. No. So I watched as I'm watching the show, there is a very strong religious undertone to this whole thing. Oh, interesting. Like they'll do the performances and then in between they'll be like one where there's like an angel coming down from heaven and they bow to it. And then they have like these plays, these like like scenes where there's Chinese communists, you know, beating the crap out of them. And then they come back and they dance and then they show them this magic book, which is obviously their religious like social commentary. So I read about it. And so it's this religious group in China that is like super religious. And as you guys know, communism doesn't like any kind of religion because you don't want anything above the state. Yeah, the state or whatever. But they're kind of culty. So I'm not like advocating for them. And I don't know a whole lot about them, but I read I read was a little bit kind of culty or whatever. They got persecuted, thrown in jail, some of the many of them murdered in China, banned, their leader came to America and started this dance show or whatever and in a way to spread. And so what's funny is I'm reading reviews about this show. The negative reviews are all the people who are surprised by the political commentary. They're like, I came to watch a dance show. I didn't come here to see like, you know, angels coming down and weird shit or whatever. So it was interesting. It was very interesting. It was an interesting show. But again, if you like it or what was your take on it? I enjoyed it, but you got it. Was it really heavy on the political side? The religious undertones were pretty strong, dude. Oh, they were. Yeah, but if you get around that, and I don't really care, whatever, do your thing, preach it. They weren't preaching bad message. The messages were good from what I saw. It was like unity and taking care of each other. But there were parts where again, they were like holding the magic book and then, you know, the angels and that kind of stuff. But if you can just get around that, watch the actual dancing and the performance. It was spectacular. Did Jessica like it? Jessica liked it too. She definitely enjoyed it, but it was interesting, kind of interesting. Anyway, another thing I wanted to bring up. Along the lines of inflammation, and I was talking about that earlier, I also went down the rabbit hole of looking up cannabinoids. You guys know I'm always really interested in... Oh, you've been on the CBC kick for a while. Yes, yes. So CBC, you know, I got more information on, it's cannabis chromine. And I like reading about other cannabinoids because we tend to think that all there is is THC and CBD. And the other cannabinoids, you know, we don't really do anything. That's what a lot of people think. But the other cannabinoids are fascinating and some of them might even be more interesting than CBD, for example. So CBC doesn't bind very well to the CBE receptors, the ones that like THC will bind to. But it does bind to two other receptors. One's called TRPV1 and another one's called TRPA1. And both of these are linked to pain perception. And so what happens is when CBD, this is what's real cool, when CBC attaches to these receptors, what happens to the body is it actually increases its own natural levels of endocannabinoids. Endocannabinoids or cannabinoids, your body makes naturally, like anandamide. So CBC doesn't give you the cannabinoid effects of like let's say THC. But what it does do is it makes your body make its own natural, more natural endocannabinoids and it increases circulating levels of them. So what does this mean? Well, it means that you can use something like CBC and not get this strong down regulating effect like you'll get with THC. Like what you'll notice with THC is you use THC and then you need more and more of it to get the same effect to the point where I know stoners who use 20 grams, 30 grams of THC and for them that feels normal because they use it so often. CBC makes your body utilize its own natural cannabinoids. So it's probably a better cannabinoid to focus on for people who just want health effects, don't want to get high or whatever. Well, again, it sounds like you're making the case for full spectrum versus what a lot of people are doing is isolating one of the compounds. They're trying to concentrate and find those like specific cannabinoids. Cannabinoids. Yeah, no, you're 100% right because what we do in Western medicine that's both good and bad is we'll identify an active ingredient and then we'll fucking concentrate it and eliminate everything else. Instead of thinking, there might have been a reason why it was found in nature this way. Yeah, so like acute effects. So if you want acute, like you have a strong, let's say you're, you know, you've got cancer and you need some strong shit to really kill the pain. You still want to use all the cannabinoids but you probably want a lot of THC. You probably want a lot of THC to do that. But let's say the average person and you're like, I want to utilize cannabinoids for their just general balancing effect because that's what they do. They balance the body, they balance pain, they balance anxiety, they help with memory formation and forgetting, which is important. Your brain's ability to forget information is an important part of you actually remembering important information. So how do you balance that out? Well, one of the best ways you do it is you utilize the full spectrum of cannabinoids and you probably don't want a lot of THC, which is like a hammer. You know, that's the thing that makes you feel the higher, whatever. So full spectrum, you know, hemp oil extract, for example. That's the way to go. Like Ned. And in fact, Ned, if you ask them, you can see third-party testing and they actually test all the cannabinoids, not just CBD. So you'll see, oh, CBC, CBG, you know, they'll see the terpenes, all that stuff. So it's really cool. So inflammation from a different direction. Did you guys see Ricky Gervais' his speech he did for the Golden Globes? Oh, yes, it was so... I sent that over. I don't know if you guys watched it. That was, did that just happen? Yes, that just happened like yesterday. Oh, it did. Did you watch it live or did someone send that to you? Yeah, so Courtney watched it live. And then I saw people like posting about it. And then I was like, what, what was it? Dude, he watched it. Dude, like he just eviscerated like Hollywood, the corporations. Like he just went all out. I couldn't believe it. Dude, can you feel what's amazing? Can you feel what's happening with Hollywood? No, it's... They're losing their power. Well, and not only that, but we're also watching with comedy. We're starting to push back on the like sensitive. They're like, we're done with this woke shit. Like he went so hard against it. Like I was like, I wanted to stand up and applaud, you know? Just be like, just the bravery of him just like getting up there and like saying all that. It was probably, we were probably due to go on this, this kick for a while now of being ultra sensitive, which by the way, you know, when I talked about, I brought up my family in the thread over Thanksgiving and the political comment. I got a heat for that. From who? From one of my cousins that I heard. And I got to go back and listen to it. Because one, I didn't say anybody's name. And then two, it was probably the cousin you were arguing with. Well, no, it wasn't actually. It was another one that was just coming to her defense and everything. And I thought, well, did I say something that was really like harsh? I was just, I was making the point that it's unfortunate that we try to censor everything so much that we shut it down versus like, you know, and we talked about the importance of like a gesture and comedy and memes and everything like that. And that, you know, it doesn't need to be an argument and a fight over it. It can be funny and comical. It's a light. Right. And so I feel like we're seeing that now in comedy again where they were, they freaked out for about a decade there where they were getting, you know, pushed out of college. Oh, by the way, Jeff Ramsey didn't kill himself. I was like, oh, dude. Hollywood is, I'm going to generalize now. I'm sure, of course, there's people who stand out. Hollywood is a sea of hypocritical, virtue signaling, fake ass people. Now, for those of you listening who think, oh, that's not true, they're actors. They are the best people and the, when it wards for acting, and don't think for a second that they don't know how to act in a way that makes you like them. Think about this. How many actors do you think are great people? And then how many of those same people do you know personally? I bet you think a lot of them are great. And I bet you know, none of them in person. So like a good example is Tom Hanks. Seems like a fucking great guy. I don't know the guy in person, but he's extremely likable in the way he's acting. And that's what they do really well. So here's some great examples. Well, come on, Bill Cosby has to be one of the greatest examples of that. Bill Cosby, one of the most liked people in the world, and yet the dude was a fucking terrible scumbag predator. And so this is what Hollywood is full of, a bunch of fakes. So when they come up and they do their speeches and their talks and their, they don't live in the same world that we do. What they're trying to do is sound likable. They're trying to sound like, they're pushing agendas all over the place. Yeah, like my favorite person to pick on is Leonardo DiCaprio and his like super, I'm super pro planet and you know, whatever, yacht, private jet, massive, you know, mansions, like look at their actions, don't listen to their words. And so what's happening is I think Hollywood is losing their power. I really, and I appreciate that. I'm glad because they shouldn't have power in the first place. They should entertain us, but they should not have any power because these people, they don't know anything aside from being phenomenal at entertaining us. Right. First question is from Ms. Adams 224. Why is it so hard for people to stick to their health and fitness goals? Oh, because they're goals. It is, it's true. Disciplines. Because it's goals and how do we get to our goals? The way we get to goals is through discipline and willpower. There's nothing wrong with those two things, but when it comes to health and fitness, going off of willpower, you will fail at some point because willpower just doesn't last all the time. The people who stick to their health and fitness quote, unquote goals are people who it's a part of their lifestyle. It's not a goal. It's not like I'm going to lose weight. I'm going to do this. And then what do I do when I lose this willpower? What do I do when I lose this discipline? What do I do when I become weak? It's a different relationship with nutrition and exercise. I also think it's, I think it's the way we set our goals. Like I think we set such lofty, extreme goals. And I read an article a long time ago that referenced this with just like success for a period or telling your kids like, you can be anything you want to be, you know? There's a lot of, there's a lot. It is a lot. It's totally a lot. But how long have we heard that? I know. It's been passed on, like it's not true. And the same thing to be said about people that set fitness goals. They set very unrealistic goals to set off, start off. And it's like, why would you do that when there's so many steps before that that are great goals? And I think this is something that took years, probably a decade of training clients before I really piece this together. And that was client comes in and, and you know, they're, you know, morbidly, it'll be super over with a hundred of pounds plus overweight. And they have this image or they watch the biggest loser. And so they're like, oh, I want to be here. And it's this huge goal. And I know to your point, Sal, that if this is going to be a lifelong behavior that I can't just push them to that goal, I've got to give them the tools. And I got to slowly give them, like you give them a tool and you practice that tool for a while and you get good at using them. You give them another tool, you practice with that tool, you get good at it. And over time, you eventually have all these, these tools in your tool belt that you can, you can use at your disposal to make this a long-term successful journey for yourself where right now I think when it's the beginning of the year a lot of people overshoot these lofty goals and they end up getting burnout. Totally. Yeah, you're basically developing these micro habits that build up confidence. And these confidence, like once, once they feel like they've accomplished like one thing, that's something they can build upon and then they find enjoyment in that. I think that a lot of times, like we need to really find enjoyment in self-improvement and finding like a way to make that happen because then it's like, it can become a lifestyle thing. It's not gonna become a lifestyle thing begrudgingly. And I think that that's a mistake a lot of people make. It's like, I have to beat myself up to get to a certain place. But yeah, there's struggle, of course there's struggle but you finding enjoyment in a portion of that is everything. It's all in how you approach it, it really is. So if you're going into this thinking, I want to look this way, I have this fitness goal, I want to lose this much weight. And you don't have long-term permanent behaviors already set around fitness and health. The odds that you fail are astronomically high. Astronomical, I would say nine out of 10 of you listening right now, if you approach it that way, long-term you're going to fail. Instead, try approaching it this way. Say to yourself, okay, I'm going to make permanent lifestyle changes. Now, why does that make a big difference? Because you're going to approach it completely different. If I walk into a gym for the first time in years or ever, and I say to myself, I'm going to make permanent lifestyle changes, I'm going to start slow. I am, because now I know this is going to be forever. So I'm going to go into the gym, be like, well I'm working out zero days a week and I'm going to do something that I'm going to do forever. I think I'm going to start once a week. Let me start once a week and see what that looks like. Or I'm going to change my, I got to get better with my nutrition, but I got to do it in a permanent way. Nutrition, by the way, is a harder one to change than exercise. Because nutrition is just, it's a part of who we are. It's a part of culture. Culture, yeah, everything. It's a part of everything that you pretty much do. Think, you know, culture and society surrounds itself and circulates around food. So when you think to yourself, I'm going to change how I eat, that's a massive, massive change. Now add to the sentence, I'm going to change how I eat forever. Oh boy, let's start slow. Changing anything forever makes you want to start slow. So you think, okay, I'm going to do this forever. First thing I'm going to do is, I think I'm going to eat a serving of vegetables twice a week because I don't eat any at all right now. And I'm going to do that for a while. Then when it becomes a part of your permanent life, then you add the next change. And now if you're listening and you're thinking to yourself, wow, that's just going to take too long. That sounds like I'm motivated right now. Remember this, okay? Permanence is much better than temporary, okay? So will it take you longer? Yeah, but you'll keep it. There's nothing worse than getting somewhere and getting at us somewhere. Then losing it. Oh, that's a terrible position to be in. And it doesn't take as long as you think. Look, I've used this example many, many times, and I like the way it illustrates what we're talking about. If you took two parallel lines, and I adjusted one, a fraction of a degree to the left, that's it. Just a fraction of a degree. Looking at it initially doesn't even look like, it looks like they're still parallel. Follow those lines. The further along, the further you follow those lines, the further apart they become, the more they diverge. So this is what ends up happening when you approach this with that particular mentality. It starts off slow for sure, but trust me, over the course of just a year or two, you make some fundamental changes that won't go away. The irony of this, this doesn't change just because you're more advanced or you've been doing this for a long time. We just talked earlier in the episode of how we start after coming back from a vacation like that. Right. You know, this is two weeks I did not lift and eat really well. Two weeks. It's probably the longest in a very long time, probably since my injury, where I actually had two solid weeks off and not eating very well. And I'm coming back. Now, two weeks for a lot of people, isn't that long time. Many people have taken months off over the entire holidays, and yet I still will come back very, very slow. So what it'll look like this week is starting off with a fast. And then again, like I said, I'm not going to go hardcore dieting anything. It's just I'm going to get rid of this stuff I know doesn't belong in my diet and make a conscious effort to make a better balanced meals. And then maybe get in the gym two or three times this week. That in itself will already set me up in the right direction and it's not too much to commit. And it falls in line with I'm always constantly saying on the show, which is I'm always trying to do the least amount possible to elicit the most amount of change. And when you haven't been doing anything for several weeks, eating wise, healthy and or exercise, it doesn't take very much for the body to respond and start seeing some change. Right. And going through this process from a permanent mentality, a lifestyle, a forever, go into it and think to yourself, can I do the changes I'm going to do right now? Can I keep them forever? And you got to be honest with yourself. Okay. Remember, you're coming from a motivated standpoint, which means that you're not going to be motivated at other times. So ask yourself, because right now you might be motivated. You might be super motivated like a lot of people in January. So ask yourself, okay, can I do this forever? And can I keep this up when I'm not motivated? I know I'm motivated right now and I'm excited, but am I going to be able to keep this up when I'm not motivated? So you have to be very honest. And that may look like a very small change. It literally may look like, and I've started many clients who've achieved lifelong permanent success as long as I've known them. I've started a lot of them with once a week, once a week in the gym. And I've actually convinced people, people have come up, come to hire me, have not worked out for 10 years or longer or whatever. And they've said to me, I want to start working out with you three days a week. And I've actually convinced them and said actually, let's start once a week. Let's do that for now. And we have this big talk like just like I'm doing right now on the podcast. And those people accomplished phenomenal things. So be very honest with yourself. What can you do forever? Now, what does this do for you? Well, over time, you will value health and fitness. You would truly value it in different ways. Now, what does that mean? That means that when you value health and fitness in a real way, you do it even when you don't enjoy it. Okay, that's an important thing to understand. When you're motivated and having fun, nobody has to convince you to exercise and eat right. When you're having a good time and you're super motivated, you don't need, there's no problem. Nobody needs help when they're motivated. When people need the help is when they lose motivation like we all do. When they lose the enjoyment factor, you know, waking up, you don't feel like moving, you'd rather watch TV, you'd rather eat junk food, you're stressed out or whatever. That's the times when their true value comes out. So when you build these lifestyle, these lifelong habits slowly over time, you value it to the point where, you know, when I go through hard times in my life, I don't go to the gym to work out to get stronger and have fun. I use it as a way to relieve stress. I use it as a way to make myself feel better. When I'm stressed out and anxious and I want to, you know, eat, reach for a piece of cake, I actually value my health and fitness to the point where I know my anxieties actually do better long term if I eat healthy. And so that's when you, that's how you accomplish that permanent. So the reason why it's so hard for people is they're going in with goals and it's about motivated motivation, inspiration. That is a hundred percent a road to failure in the long term burnout. Next question is from dance girl. What are the benefits of isometric holds? For example, a wall sit. You know, it's funny with isometric type. So if you don't know what that means, so there's three main types of muscle contractions. There's the concentric contraction. This is when I'm actually lifting something. So think of a bicep, right? Me curling a weight up, that's concentric. Me lowering the weight. That's another form of contraction that's called eccentric. And then there's holding something. That's isometric. And it's funny because isometric holds go in and out of favor in the fitness space. Both that and eccentric. They do. I think both those two are overloaded. But isometric a lot, like isometric was valued a lot a long time ago. Wrestlers and grapplers and when weight training became a thing initially in the early days of lifting weights. Isometrics was a big thing. The Soviets really utilized isometric training quite a bit. In fact, they have some of the best studies on isometric training. I love isometric training because they create little damage for the amount of results you get from them. So it's a great way to add volume to your workout without overtraining your body. The strength that you gain from an isometric hold, most of it's in the hold itself but there's a lot of carry over to outside of that. Well, it's also one of the best ways to teach how to get connected to a muscle. Totally. We talk about muscle connection, mind muscle connection. People throw that term around a lot. This is one of the best ways to help somebody get connected there is in a wall sit, it's cool about a wall sit is you can be in a wall sit and there's many muscles that are being contracted but you can sit in it and actually mentally engage the ones that you want to put more emphasis on. So I could be in a wall sit and I can make it really quad and just totally tense up my cause or I can kind of shift it back into my glutes and squeeze and tense my glutes to hold me up in that position. That's what I like about it. It allows for the time for you to really connect and feel your way through the muscles and into the recruitment process. So it's like, can I summon up more of an army for this job that I have? And that's part of it. Like you can do it from any angle too which is a great benefit to it. So if there's a part of an exercise you feel like you don't have that much support, you don't have that much strength. Yeah, that's a good point. Let's just, let's just focus on that for a while. Let's feel our way through it. Let's squeeze and see if we can recruit more. So we get more powerful in that movement. And that's, it's a perfect exercise. That's a great point. So to use that as an example, let's say you're, you like to squat, but you notice at the bottom of your squat, you tend to lose a little bit of stability, your knees wobble a little bit or your pelvis tilts or you just don't feel as connected. A great way to connect to that portion of the rep is to do an isometric hold in that portion of the rep. We did a great YouTube video on this. It's a dumpy squat. And I know Justin introduced that to us for that exact reason that you're talking about right now, Sal. And I think it's one of the most overlooked. Here's what you got to remember is like, and we tend to do this. We do an exercise, we do something, and it's like, we want the immediate results. Like tomorrow, why was I not sore enough or oh, I didn't see something change? It's like, that's not what you're doing when you do something like that. Like if you go squat 200 pounds 10 times and then you go do isometric holds for 10 reps, you're going to feel the squat with 200 pounds on your back way more the next day. It doesn't necessarily mean, though, that the isometric hold couldn't be as beneficial for somebody. If you're not getting good recruitment in your glutes and you're trying to focus on that, just loading the bar up however it gets to the body sore doesn't necessarily mean that you're utilizing the glutes as much as you'd like to. So introducing these types of exercises, it's the long-term carryover that you're getting in, that which is great because it seems to be the theme of this episode is you're doing something very small and basic, but the carryover that it will have long-term for you is going to be tremendous. It's the first place you go when you have disconnection. The first place you go when you can't connect to a muscle well is to try to squeeze it in an isometric position. You know what? Western athletes understood the benefits of isometrics on accident before other athletes? Bodybuilders. Now you asked, well, how? How bodybuilders don't use isometric holds. Posing. They flex. That's exactly right. And I remember as a kid stumbling upon this on accident because when I was a kid and I was lifting weights in the 90s, no magazines talked about isometric holds. But they did talk about the benefits of flexing and posing. They never used the word isometric, but they would say things like Arnold, you know, when he would go up to, as he got closer to competition, he would spend an hour a day posing and bodybuilders would say, yeah, it helps bring out definition or whatever, you know, gym bro, you know, science or... So I would practice flexing because of course Arnold did it and he's, you know, the bodybuilding god or whatever. And I would notice when I would practice more flexing, I'd feel better in my workouts. I would just be able to feel the muscles a little bit more. And by the way, if you've never posed or flexed your muscles and held them, I'm not talking about just a flex and relax. Try holding a pose like a bodybuilder does on stage. I mean, when you're on stage as a bodybuilder and you're holding a front double bicep, you have to hold it and look good. Not just your biceps, you're flexing everything in a very nice, you know, you have to increase the intensity of it. And you have to smile while you're doing it. You can't look like you're, you know, because that takes away from the look or whatever. And you're holding that shit for like 30 seconds. No. Try doing that. No joke. Try five minutes of posing where you're holding a flex. And remember, your whole body's getting looked at. So you're not just doing a lat spread or, you know, a crab pose. The whole, the whole body's being presented. Try flexing your whole body in different poses. Hold your pose for, just hold it for 15 seconds. Just do that. Do that for five minutes and tell me that that's not a freaking amazing workout. Next question is from Kim and Lexi Adventures. Can you explain why fit people have a lower resting heart rate and why it's important? It's a muscle. You made it stronger by exercising it. You're just more efficient. Your body is utilizing the blood that it's pumping more efficiently. So you don't, your heart doesn't need to pump as much. Your heart is also pumping more effectively. So more blood. Yeah, that's the goal of the body. You know, there's some people that theorize that we are all born with a maximum time that our heart will beat. Like 100 trillion times. It only has like X amount of beats. Chinese medicine. Right, yeah. There's people that theorize that each of us were born with this. You've got 100 trillion beats, whatever. I'm just saying that for hypothetical reasons. That's why I always call it the ticker. And by you strengthening your heart because it's a muscle, you can build it just like you could build the biceps and exercise it in what Zhao means by efficient. It just, it takes less pumps to, like let's say when you're unhealthy, your heart rate takes 60 pumps in a minute to circulate blood through the body. Well, if it's a really strong heart and no longer takes 60, it takes 50 or 40. Well, 60 would be low to begin with. If you're unfit, you probably are. Right, right, yeah. Those are terrible numbers I'm using. But to get the point across is that, you know, you need, you use X amount per minute, whatever you're start with, the more you train it, the more efficient it becomes. And that really matters over time. You know, it's less that muscle has to work throughout the entire day. You may be, and you may think, well, that's weird. You elevate it though when you exercise. Well, yeah, you elevate it for an hour. It's a stress. Right. That causes an adaptation. Right. That makes it more efficient and makes it stronger. And then the rest of the time you're alive, your body's more efficient with its utilization of blood and the oxygen and nutrients that are in blood. So when you're out of shape and you go up a flight of stairs and your heart beating, it's because your body ain't utilizing oxygen and blood very well. It needs a pump more and more. Yeah, it's crazy. I was training like cyclists and a couple of marathon runners and to try and stress them out and to try and get their heart rate to exceed, whatever max output they had previously was really difficult. They were so efficient at bringing that level down. Even once it rose up high, it came right back down. And so that's, I mean, the more you train it, the more effective it gets. That's a very good point right there. That's another benefit that you get from training the heart really well is the recovery time. Yes. So like Sal talked about, walked up going like a person who's deconditioned, right? And we'll use better numbers now, like 75 or 80 beats per minute, their heart beats right now. They go upstairs. And 120, 130. It elevates to 120. And then for the next heart to get it down, the next 20 minutes, it's still above 100 because, oh my God, the flight of stairs, whoo, that was a lot. And the heart's still pumping. The person who's really conditioned, well, first of all, they're already starting at 45 or 50 beats. They go up to stairs, it only goes up to like 80. And then it recovers right back down within minutes. That right there. And then when you think about it over decades of your lifetime, you now have saved so many pumps. If think of your heart like an engine, like it's less miles that you're putting on that heart over time. And that's where I meant that, I know there's some people that theorize that you only get X amount of beats in your entire lifetime. One of the best ways to get that number to come down overall is by strengthening it. So it doesn't have to be. And that's mainly a Chinese, I believe it's Chinese medicine that says, I know Western medicine. I don't know of any studies that support that. But Chinese medicine does say that specific thing that you just said, Adam. Have you guys ever worked with deep divers who don't use like equipment or whatever? Okay. So I've trained a couple divers who, that's what they do. They do competitions where they don't wear their breath like four minutes. Yeah. They don't abalone divers do this. Yeah. So they don't wear, you know, oxygen. It's just a freaking snorkel. And they go and dived the slowest heart rates you've ever measured in your entire life. As they're diving and holding their breath, their heart rate just slows way, way down. And it's the most efficient thing I've ever seen on a human being. I actually had somebody I trained years ago who competed that way. And he was able to get his, he was like, it's a heartbeat got so slow. It was like a freaking dolphin. Like it was just, it wasn't even, it was beating like, I don't remember it was like something ridiculous, a super low number. Pretty amazing to be able to do that. Now, what are the benefits of that? Well, shit, man. You want to talk about stamina, being able to maintain, you know, a nice moderate level of intensity for long periods of time. Right. You know, that has its own, you know, health benefits. Achieving that state of calm. Yeah, but at the end of the day, like to answer this question, it's just, you're just more efficient. It's like, you know, you're going to use less energy doing something that you're good at than you will doing something you're not good at. And if you're not good at moving your body, your body is very inefficient at using energy. It's going to use a lot more of it. Next question is from Ronert Nacho. Are inner thigh workouts bad for men? No, Justin doesn't own my inner thigh. No, I'm Nacho. I love that name. Justin's a big inner thigh. I am. I'm a big inner thigh guy. I do a lot of good girls. Squeezy, squeezy. Yeah, no, of course they're beneficial. I mean, and that's the thing too. Like you'll see, you'll see how dominant you get over the years of patterns that you've established, especially with athletics. And to be able to stabilize, especially around the knee and ankles, like it's essential that you're going to work the muscles in a way where it keeps everything in track and it keeps everything in good alignment. And so to be able to train the inner thighs in conjunction with the outer thighs and everything else to be more balanced is optimal. It's so funny to me how body parts and exercises start to categorize as male or female. Now, I know part of the reason why is because when you ask men and women what body parts they want to work on, women more likely will say inner thighs and guys more likely will say things like biceps impacts. But the fitness space is fed into this and now it's the point where a question like this pops upwards. Yeah, okay, more women want to do inner thigh workouts, but is that bad for men then? Should I not do it? No, absolutely not. There was a period in my life where I did a lot of what you could categorize as inner thigh training. When I was doing Brazilian jiu-jitsu, a lot of the submissions and position, I mean the guard position, for example, you need to not just have good flexibility and mobility in your hips and in your inner thighs, but you also need to have a good squeeze. And when you get an arm lock, especially if the guy picks you up or a triangle choke or lots of other submissions, part of the effectiveness of the submission is your ability to squeeze your legs together to trap your opponent. So when I was competing, I would do things like, I definitely did the abduction, excuse me, adduction machine, which Justin referred to as the good girl, bad girl machine. That's where you put your legs on the sides and you squeeze them. But one thing that I did that I found very effective is I would take a medicine ball, put it between my legs and just isometric squat. So I'm going to make a case of why it can be bad for men and women to do, because it's really common that people, their feet pronate or collapse in, it's very common that you see knees caving in when they squat. Yeah, after already doing that. So if you're doing things like that, which is very common for both men and women when they're squatting, the femur is already internally rotating, you're already over dominant on the inner thigh. And if anything, you need to work the outside more than you need to work the inside. So that's where it's bad. It's not bad because you're a man or a woman. If you have a breakdown mechanically in your legs and your feet are flattening or pronating in, and then which causes the femur to internally rotate, and then you're also doing all these inner thigh exercises because you think you're trying to target an area to make it look a certain way. So you're exaggerating the problem. Yeah, you're exaggerating the problem and you're making it worse. So there was very few clients that I ever did inner thigh direct work. In fact, it's more common to do outer. You're right, it's more common to do outer and or do things that stabilize the leg, right? So I like to do like a step up to a stabilization or a reverse lunge to a stabilization. And because you're having to stabilize both the inner and the outer thigh have to kind of help work to stabilize the knee in that situation. I think too, a lot of lateral movement for me, like that was a big one where, you know, your average person that's in the gym isn't even thinking about like adding in exercises that you move laterally in. So to be able to stabilize the knee left to right, you know, that all like engages those muscles anyways, like like a lateral lunge or like a Cossack squad or something like that where I'm, you know, I'm making sure that like I can functionally stabilize these forces with my body moving in those type of directions. This is why I like, and this is how I, I know we cracked on stabilization exercise because we went on this kick for a long time, but there's value to it. And here's a place where I see a lot of value because you take somebody and you have them, this person who comes to me and says, Hey, Adam, I want to work my inner thighs. But then I also noticed that when they squat, their knees are caving in and we have this problem with the feet pronating. Well, putting them in like a stabilization exercise, like a step up to a balance or a lunge to a balance, if your feet are collapsing and the knees collapse again, you'll fall when you do an exercise where you have to stabilize on one leg. So it challenges them in that area. Meanwhile, also addressing the area they're asking you to work on. So, you know, I much prefer doing something like that. That's why I'm not a fan of the good girl, bad girl type of machine because of that, because most people suffer from, you know, the flat feet. And I would much rather do something where they have to stabilize and balance on one leg, which then will not allow them to cheat and allow that knee to collapse in or the foot to flatten or else you would fall over and they have to really think about how they're grounded. Yeah, the only times I think you should target inner or outer thighs is if you have identified an imbalance. So if you've identified a particular imbalance where the knee likes to travel one way or the other, or there's a specific sport or something that you're training for where you need extra lateral stability or really need to crush watermelons between your thighs. Or yeah, you know, something like that, right? Then it kind of makes sense. But other than that, you know, besides correctional exercise purposes or sport specific purposes, I rarely ever would program inner or outer thigh specific exercises. Unless I'm correcting a problem, they're not in there. I'm doing what Adam's talking about, stability exercises. We're doing unilateral movements. And then of course we're doing the big gross motor movements like squats and deadlifts and stuff like that. And you're going to get very well-balanced, you know, leg development. You know, the inner and outer thigh muscles really act mainly as stabilizers. Just to keep you in good alignment. That's right. That's right. And with that, go to mindpumpfree.com and download all of our guides and resources. They cost nothing. We've got guides on squatting, building your arms, getting a flatter midsection, fat loss, a lot of guides. And they're all totally free against mindpumpfree.com. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam.