 Over the last 10 years, we saw a new market emerge and then explode and then dominate the supplement space. Pre-workouts. They were almost non-existent. Not that long ago. Now it's one of the biggest money makers in the supplement business. Here's the problem. How do you know which one works for you or which one's best for you? And what's the point? Why take a pre-workout? Anyway, well, here's the deal. Find a pre-workout that maximizes usable focus. Anything else is pretty much a waste. Compounds that help with recovery or blood flow or whatever, you're looking at splitting hairs. But focus, that's where you can really get your money's worth. But not just any hyper focus. Focus you can use. So when you look at a pre-workout, see if they balance stimulants with compounds that give you more of a calmed effect. Calming focus energy is where you can apply the most strength, the most power, and get the best results. Get the hyper jittery stuff that you get from some of these other pre-workouts. So pay close attention. Does it have stimulants? Does it have compounds that help balance the stimulants out? That's what you want to look for. What exactly did you use in pre-power when you formulated that? What compounds did you use for that? That was the biggest consideration, right? So caffeine is the most well-known stimulant. It's the best tolerated. It's the one that produces the best just broad range results. If you look at all the stimulants on the market, caffeine, you know, it's found in nature. It's got, again, it's got the best safety profile of all stimulants. You got to be careful. So caffeine was in there. That's, of course, number one. We need that stimulant effect, something that's going to hone in and amplify the central nervous system. You get immediate strength gains from that. So studies will show that if you just give someone caffeine, they're a little stronger, they perform a little better, but can be easily overdosed, right? To the point where you're jittery and it's like interrupting your performance. Or just, just, you could just have caffeine. So people are like, what's a good pre-workout? Well, I mean, you could just take caffeine. But if you really want to take it to the next level, what you want are compounds that help balance it out. So there's things like lion's mane. There's something called neuro factor. There's other compounds. Beowab is good, Bacopa is good. And what they do is they enhance focus without the stimulatory effect. And if anything, they have a calming effect. So this doesn't mean it cancels out the caffeine. It actually makes the caffeine more usable. So like, and we've all experienced this where we had a cup of coffee or an energy drink and it was too much. So we just kind of felt anxious and aimless almost. Like I'm not even more productive. I'm just anxious now. That's what you don't want. What you want is this really, and we all know that feeling is like, right? You feel focused. You feel like you could, you could be strong, but you don't feel like you're out of breath. Like you feel like you can have a productive workout. That's why you want a pre-workout that understands that and balances things out. Unfortunately, what we have on the market are just stimulant upon stimulant based pre-workouts. They really want you to feel that rush for the most part, all these other products when in fact just balancing it out and like doing that in a way where it can sustain that type of focused energy a bit longer too, I think is a big consideration. Or, or right. Cause then you get this nasty crash afterwards. Exactly. Or they throw in like amino acids and stuff like this helps to recover it. Like however many branching amino acids you get from a pre-workout, a scoop of protein powder is going to give you more than that. So, you know, that kind of stuff is like I said, it's splitting hairs. Really it's, you want that calm, balanced focus. That's what's going to give you the best performance from a pre-workout. Speaking of protein powders is has the pre-workout market eclipsed that? Or is it, is protein powder number one and then pre-workout number two? What's the, what's the leading supplement that's purchased? Those are the two bangers, right? No, protein powders are the top. Is it? That's I knew it was, but in terms of total volume. Yeah, yeah, profit wise. Okay. Margens on pre-workouts are amazing because they can get all crazy. Are you getting, are not just pre-workout have a pro, no, no, no, no. No, no, no, no, no. You can look at like that top selling segments of the supplement market. Yeah. Fat burners is another one that's got a huge margins. You know, and again, fat burners are similar in the sense that people, They designed them to be felt, not necessarily to work. Oh, Doug broken into the matrix. Oh yeah, look at that. You broke the computer there, Doug. On the screen there. Oh, what's going on? Yeah, they just want to make your skin a bit warm and hot. Yeah, well, remember when you found out that hustle with the niacin? I remember when I first pieced that together, like the supplements, you're like, this is working, you're just sweating like five minutes and your face is all red, it's just a load of full of niacin. Did you guys know that that was an old school way of lowering your cholesterol? Really? Negadosing niacin? Huh. Why? This was awful. I don't remember why. Maybe Doug can look it up. Doug, can you look up niacin for cholesterol? One thing at a time, he's trying to figure this out first. He's not gonna figure this out. He's not gonna figure this out. Well, no, I mean, how do you find this? Andrew, could you help him out? Well, I'm looking at the top supplements. Creatine, I don't know if these are ordered in the order of purchases. Creatine, protein, omega-3s. Okay, I need to find a better page. It's gonna be tough because there's also the health wellness market. Well, you know what makes this tough is there's so much marketing around it that you're getting bombarded with it. They're all bias ads, like, you know what I'm saying? Like, this is the number one, whatever. The specific subtle brand. Yeah, click here, yeah, for the seller.com says this. Yeah, so. Yeah, probably hard to find a non-biased article on the first 10 pages. Niacin used to use to lower cholesterol. In fact, there was a practice where you'd mega dose niacin, then go in the sauna. Damn, that sounds like a hard attack waiting to happen. Look at this, niacin can lower triglycerides by 25% and raise HDL levels by more than 30%. Now, what's crazy about this is people don't use it anymore because niacin has a side effect of, like, making your skin red and temporarily and kind of making it tingle. But also, niacin's hella cheap, super cheap. You can buy niacin over the counter for nothing. So I'm positive that's the reason why it's not marketed. Because those are big numbers. Yeah. Triglycerides by 25%. Those are huge numbers. Why are we not using that still then, Sal? Because it's cheap, niacin's cheap as hell. That's why it's effective and cheap so we don't use it. Well, they're not gonna average, they're not gonna push it, you know? That can't be why. I used to train a cardiologist who told me all about niacin and saying, oh, this is an easy way to fix your blood lipids or whatever. Yeah. Interesting. But that being said, have you guys ever mega-dosed niacin? Yeah, it's horrible. That's a terrible feeling. I've never mega-dosed. I've had enough to where it's like, you'll sweat just sitting still. Dude, I took a fat dose and I was working. This is when I was managing sanatrisa and I started feeling like hot. I'm like, oh, what's going on here? But I didn't pay any attention and one of my sales guys comes up to me goes, you're all red, bro. I'm like, what? I looked at the mirror and it looked like I got like crazy sunburn everywhere. Oh, wow. Yeah, but then it lasted like 45 seconds. Yeah, it wears off whatever, right? And it kind of went away. I mean, can you, obviously you can probably overdose, you can overdose almost anything, so is it? Your body flushes it out. Oh, it does. No, okay. So it's not super dangerous or anything like that. So weird. But anyway, back to the pre-workout thing. To give an example, theanine is an amino acid that has been shown to have some anti-anxiety kind of enzyolytic effects. Combining theanine with caffeine makes it so much more effective. It gives you this longer energized feeling and it's much more focused. So there's a good example of something that balances out the caffeine because everybody thinks you need to just stack on top of the caffeine, more stimulants. That's not gonna give you better performance. It'll give you crappier performance. You want calm focus. So when you're looking at pre-workout, look for ingredients that will balance out the stimulant. You'll get the best effect, the best performance and you'll feel the best doing something like that. So. All right, today's giveaway is the RGB bundle. MAPS anabolic, MAPS performance and MAPS aesthetic. Here's how you can win. Leave a comment below this video in the first 24 hours that we post it. Drop a good comment and subscribe to this channel and turn on notifications. So do all those things and if you win, we'll let you know in the comment section. We're also running a sale right now on some correctional exercise pain relieving programs. MAPS Prime is 50% off, MAPS Prime Pro is 50% off and the bundle that includes them and discounts them is an additional 50% off. So if you're interested, just click on the link at the top of the description below. All right, back to the show. I gotta tell you guys about the weekend. My, has your, have your kids ever ratted you out to your wife? Have you ever done that? Max actually did that. Did he? Yeah, he does. He did this weekend on me, actually. He got you too? Yeah, I got ratted, I got two of them in the movies. Anyone's supposed to? No, no, no, no. I let him have some gummy bears and popcorn. And so, you know, and of course like, now he ratted me out on the way in and then so he ratted me out to the movie people and then he ratted me out to me. Wait, how did he do that? Well, I bought them at like a gas station and then I put them in like a little Ziploc bag. So obviously I'm gonna give my son a full thing of gummy bears and I had my niece with that Jerry's daughter with me. And so I split them up, right? And gave them buddies and I said, Keith, he's in your pocket until we get into the thing. Don't say anything. So we're like in line and I'm gonna try to put things in my son's like, hey, we're gummy bears. We're the gummy bears. We're the gummy bears. So we'll get them when we get in the movie theater. Shh, quiet. Hey, do you remember that when you were a kid? Your dad looks at you, he's like, you're 12. Like, no, I'm not 14. Yes, you are. You're 12 today. Okay. All to save a $1.50. But then you feel bad about it. Like, I don't want to look like I'm 12. Yeah, yeah, yeah. No, we were, you know, we kind of have to watch Aurelius' diet here and there because he could develop some gut issues. And acai bowls, he loves acai bowls. I love them too. But they put peanut butter in them. They'll put bananas on them, granola. Those are three things he's not supposed to necessarily have. So anyway, just, you know, I love bonding with him over that. So I took him to get acai bowl. And I was just thoughtless. So they included the bananas and a couple of things, right? So we're eating them. And as we're eating them like, oh, shit. I forgot, dammit. So I'm trying to eat the stuff he's not supposed to eat, you know, but he still ate some or whatever. So then we get home and we're hanging out, you know, around the dinner table and he goes, mama, oh, I got acai bowls. So good. She goes, was it good? He goes, oh, I love the bananas and the crunchy parts. And she's like, oh, really? Oh, she's like, those parts. I'm looking at her and I'm laughing. I'm like, come on buddy, stop the details. You're ready to be out right now. Kids brutal honesty at that age is so, is so funny, man. They have no filter whatsoever. I know. What was that show? What did the Bill Cosby used to do? He did the, uh, what? Darnest kids say the darnest things. What was it called? Did they continue that on with somebody else? Yeah, I think that was the title of the show. I'm pretty sure. Yeah, right. Kids say the darnest things. Is that what it was, Doug? Kids say the darnest things? Yeah. I mean, I'm looking it up. That was a great, that was a great show. It was really good. It's so unfiltered. I thought I saw somebody else doing it not that long ago. And so I think they might have continued it on. I thought I saw an ad for it and it was a different host. I thought, oh man, I would totally watch that. Yeah. Until they say something that embarrass you. Yeah. I remember when I was back in 1995. Oh, was it? So there hasn't been an evolution of it. I thought I saw, what's his name? Who does Family Fury? Yes, I thought I saw Steve Harvey doing it. Oh, I did do so. I did see that. Bryce, he's great with interacting with kids and stuff. Yeah, yeah. I thought I saw him doing it. I guess not. Yeah, like I said, they can embarrass, like I remember my brother walked up to an overweight lady. Oh, you're pregnant. You having a baby? Oh, God. My mom's like, no. And I'll pull on him real quick. So embarrassing. Oh, God. So awkward moments. I've had a few of those. I was just telling people, your breath smells. Sorry. Let's go over here, buddy. Oh, man. Well, I mean, there was kind of two moments. Like, so I took the kids by myself to Arizona and for this gymnastics tournament. And it's like, man, just the organization of the whole thing and the event is very confusing because they give you a lot of information very last minute. And so you just have to show up and try and like troubleshoot your way through and lean on other parents to tell you, I got to go over here and do this event. And then I only have like a half an hour break in between this and that and the other. And so the first one was like Everett was up in, like I couldn't tell where his flight group was. He was just like kind of in the mix back, you know, behind everybody. There was like a bunch of kids out on the floor. And I'm sitting there trying to like log in to get, so there's this thing, it's like a score where you're able to log into this website. It tells you like real time, all their scores and gives all the athletes you connected to them. And so I was trying to like sign them up for that. And like on my phone, so I had it on there. And I had like a window of like 20 minutes because his group was gonna go up and compete. And it turns out they competed early and I'm on my stupid phone, like trying to set this whole thing up. Everett competes, I don't even see his first event. And he just was crushed and he was looking over and just was like, look at me performing. And like he didn't qualify on that one for Nationals which he was trying to do. That was totally your fault too. I was like, dude, like you wanna talk about like taking a knife and just doosh. Like I felt so bad. And on top of that, we go, cause there's like awards in between like each one of the events and like you go to this other room and so I'm sitting there with all these other parents and they go in another door. So they're all in the back behind the stage and I'm waiting there, I'm waiting there, I'm waiting there, I'm waiting there. He never gets called up. And I'm just like, dude, where is he dude? I cannot miss this, do I miss that? Like, oh my God, he will never trust me and to like watch anything. And it turns out that they just, they shuffled and missed his, cause he was the only kid cause he actually had to compete with the group of girls because they didn't have like for that first group, they didn't have like boys, his same age competing that day. And so like they just kind of shuffled past it. And so he leaves and he's just like, dude, didn't call me and then, you know, was just super upset and I'm like, oh my God, but we got to get a win here, like let's, and so I was like, I'm going to go talk to him. And he's like, don't talk to him, don't talk to him. He's getting all upset. And I was like, okay, here's what we're going to do. You know, we're going to go figure this out over an ice cream. And I never pull that move. And so he was just like, oh, yeah, let's do that. So we go over there, we get an ice cream. He was like, oh, he was like, yeah, I don't know. He's not so bad. You know, I'm a little bit less stressed now, dad. You know, I'm like, oh good, but I want, you know, want you to do well in these other events. And like, I was just like, you know what, I got to go. I got to go like ask them, I was like, no, don't do it. I go back in, ask them and then find out. Like they just like literally shuffled past his paper. They're like, oh, we can, we can announce him right now. I'm like, no, no, no, he's not in any kind of mood for that. And so anyway, I ended up getting his medal for him and then gave it to him. I've learned from past mistakes that that means a lot. You know, like the medal is like, of course. So I got it, you know, and I was like, okay. And then the whole rest of the day was great. But I was like, I can't let this be a domino that's gonna like destroy, like, cause it was 7 30 a.m. is when we started, which was just the warmups and practice. And then they can start competing at like nine, all the way till 9 30 at night, all the way through. And you're just doing the whole time. I had like half hour breaks like here and there. I didn't even know when I was just in there the whole time. Yeah. Just in there the whole time. And it's just bleacher chaos. Any cool parents is everybody doofs. There's a few. Like I definitely would every now and then try and find them. I'm like, hey, how's everything going? Like, where am I supposed to be? Yeah, that kind of thing. And I had one real nice lady, Jenny. She helped me out a lot. But it was a cool trip, dude. And then they got into chaos and stuff later. Like they, man, they had so much energy. How do you handle eating and stuff for them when they're doing that? Do they eat or are they supposed to eat real light because they're going to do these competitions? Like, and do you bring food? Cause you can't leave, right? Yeah. Well, it was so early too. Like I was trying to get up early for breakfast and like dragging them up was an issue because Ethan's real teenager, you know, guy these days. He just wants to sleep till noon. And so I had to like pull him up and get everything moving. So we just had like, you know, breakfast sandwich and then I had brought a shit ton of snacks like protein bars and beef jerky and like all that kind of stuff. And then, yeah, so I just, any chance I got, we actually were able to get tacos cause there was a place like right in walking distance. So I was able to do that for lunch. But like, yeah, it was, I mean, anything like they just need like little bits. It's not a lot of food, like little bits of food and snacks. You know what's interesting about stuff like that? Cause grappling tournaments are like that. They'll show up and then you get kind of this rough idea but you're there all day is that it plays a role in the people that win in the sense that like you have to be able to be able to hang out all day long not over tire yourself with nerves. Cause this is what would happen to me in a tournament as I'd be so like hype to go, but then I didn't go for like five hours. But in the meanwhile, I'm watching other people go and I'm getting even more high. And by the time that my match would show up I was like, I was already fatigued just from all of that. And it plays a role. It actually plays a role in how well you perform. Like can you go and be there all day and do nothing all day and watch other people compete and be in that state of mind and then go and perform your best. Yeah, you don't want to have any lulls. You want to kind of keep stoking it. It's crazy. That's what I was trying to do. So this might sound a little ignorant, but you brought up Everett competing against the potentially girls. I would think that he didn't compete against them. He just basically by himself. Oh, okay. So I thought they were going to potentially group him with girls, you said. Well, yeah. So for the trampoline section, like they had the girls competing. He'd went, but like was just competing for his own. The reason why I was saying that, it brought that up is because I, you know, I started after you said it, I started thinking like, oh, the initial reaction is, oh, that's not fair. But then I thought, you know, that's probably one of the few sports where the girls are probably better than the guys up to a certain age. In that age range. Yeah, until like 12 or so. Yeah. Okay. So I'm going to ask you if you can see that. And is there, is there like a... It would also depend on the event. Yeah. Because at the higher levels, obviously rings and pummel horse and stuff like that. Yeah. The more, the more strength intensive ones for sure. But then like the, you know, but there's got to be a certain age where like a majority of the events, probably girls would probably do much better at. And then... Yeah. Think about that, right? I would think like four types stuff, right? I would think even the, what do you call the, the race and then spring, the spring one that I see tumbling. Yeah. Tumbling like, so can you see that? Or do you know, I mean, can you speak to that at all? From what your experience? Yeah. I think the, the younger girls. Yeah. I think 10 and under. I think it would be comparable, at least if not like, some of them would probably excel just because of the body awareness. And I think like sometimes like, you could see how girls are a little bit more in tune with their proprioception and their balance and all that, which plays a big factor. But when it comes to then adding that on top of the strength, I think that's where, you know, when they get older, it shifts. Yeah. You probably see, you probably see, my guest would be girls probably are better around their young teens, 12, 13, 14. You start to see maybe a little bit of a divide. And then as in they get into late teens, early 20s, you probably see. There's a lot of physics involved too. Cause the gymnast, this is interesting. I watched this video on how gymnasts have evolved over time and they became smaller and smaller and younger and younger for certain events because it's beneficial to be small. Yeah. Another reason why I think the girls would probably dominate and do so. I mean, think about this. How many, how many sports are like that? Name me another sport where you can think of up to like what, 10, 11? Yeah, or even younger. Oh, soccer. What? Young girls, like five, six, seven and young girls, five, six, seven. Yo, at that age, at five and six, seven, you don't think so? Well, five or maybe, I don't know. Like young, young, young, five. Or do they even score goals at five? Not really. I mean, when you start getting six, seven, eight years, no, bro, you're a soccer, no. Do they start to diverge even then? Yeah. Yeah, yeah. That's what I'm saying. Name another sport. I'm trying to think of another sport that's what's so very unique about gymnastics in comparison to. In terms of the standout athletes, you know, like if you're going to have like the key players like in standout and if you have, if you're going to compare apples apples with like, you know, boys, girls and I always see like boys. Yeah, cause you'll hear, you'll hear women who are like, who've been athletes their whole lives. They'll talk about the moment when, when they could, they would able to play with, like compete with the boys, play with the boys. And then there was a period where they just like, okay, there's a, there's a split here. I don't know what that age is. So I would imagine it's close to nine, 10, I would say. Well, I mean, playing with and actually be, I'm saying like in gymnastics, there's probably eight, nine, 10 years old. There's probably a lot of girls that actually are much better than the guys. I wonder if there's a difference between saying much better and then being like girls that are admitting that they can buy. Is there a selection thing that depends on the event? But yeah, I think you're probably right. Is there a selection bias though? Cause I think are more young girls and enrolled in gymnastics than boys. I think that's the thing. I think when you look at young ages, I don't know what I would cut it off, nine, 10, but I think that boys tend to play certain sports, girls tend to play other sports. And that's where you see the change, the difference. But in terms of general athleticism and strength and power and that kind of stuff, then once, once they get into the early teens, then you really see a big difference. Yeah, I forgive it's freestyle gymnastics, but there's two different types. And so this is like the TNT. So it's like trampoline, tumbling, all that kind of stuff. So yeah, I think that, I think that you do see like a lot more girls like signing up for that. And that's been the case for a long period of time. But now I think there's a lot more boys because of things like parkour. And that's really like what led my boys into it is because they did parkour first. And so they got real in tune with like their body and then jumping and flipping. And they were like real interested in that. And then the other coach was like, oh wow, you'd be good at this. And we have a team and kind of like ushered them in that way. And then they, you know, they liked it and enjoyed it. And so now you're seeing a lot more boys, I think finding their way into that kind of gymnastics. Have you guys ever trained gymnasts? Like you're like teenage, have you? I mean, the strength that, I'll never forget, I trained a 14 year old female gymnast and the strength that she possessed was eerie, to say the least. I remember she did pull-ups. It's a 14 year old girl doing pull-ups. And she did pull-ups at this speed like this. It's so rare. Like it was like this. And her legs were straight out in front of her. That's why I think it's such a great idea. I can't wait to watch whatever your boys end up doing over the next five to 10 years because I've always said like, if I were to. It's gotta be the best general sport to start with. It is. I don't even think there's anything close to it because of the proprioception point that you made. It's just overall body weight, stability, control, range of motion. I mean, you just, you get all of it with that sport and that just, that's the foundation to every sport. The more body awareness, control, stability that you have in any sport, it's positive. Yeah, you're looking at every plane of movement, right? You're looking at strength, stability, balance. Deceleration. Deceleration, control, body awareness, call these closed chain movements. Like it's gotta be the best general sport to prepare, to develop. Cause here's the thing that it was it, who do we have on the show where you talked about how they did studies on kids in sports and they found that up to a certain age, kids that played a lot of sports. Chad, Wesley Smith. Yes. And they did better later at their specific sport versus the kid that always. So in other words, you take two twins, identical circumstances. And let's say both of them eventually want to become professional baseball players. One of them only plays baseball from an early age on. The other one plays like 15 different sports or a bunch of different things. And then later on starts to focus on baseball. The one that started out playing tons of different things does better. And that's because of the general kinesthetic intelligence that the brain develops. In the variables, you're not gonna receive and try and overcome from those other sports that are gonna present that to you. So it's like, you may be good, but you're just good in that narrow, linear sport. Well, it reminds me of how kids can learn languages and not have accents. They could speak them all fluently up to a certain age. Then after that, you always have an accent. The brain's ability to adapt to that kind of intelligence, which is like body kinesthetic type intelligence at certain ages is like profound. And so you want to develop it all and then focus it later on. That's pretty awesome. Off subject, but for some reason, talking to you just made me, I've been meaning to ask you, have you found the show on Apple yet called Silo? Silo? No, I haven't. Oh, boy, that's for both of you two. Especially you. Yeah, it's a sci-fi. Oh, sick. It's a sci-fi, it's a new Apple show. It's only got two episodes out, the third one is Friday. So I can share without ruining or spoiling it because it opens up like this. It's basically this underground silo that was created and everybody is inside of it. And that starts off with, we don't know how it was. They have like this mantra, they say. We don't know who built it. We don't know how we got here. We don't know this. Oh, wow. And so it's, and then, and they have a camera to outside and you can see how bad outside is. So everybody is. Did you stay there? Yeah, they stay there. And they, and you can, there's like some religious elements of how they create kind of religion, how they create like this whole structure. Yeah. That sounds cool, dude. Yeah, it's pretty cool so far. So I mean. There's like a psychological component. I mean, here's my critique on sci-fi. I've started many, I got into that Wolves one you guys did for a little while. I love that shit. So many of them can really pull me in like cause the ideas were good and then they jump the shark or they go too far or gets cheesy. That's it. Sci-fi that depends too much on special effects. It's hard to drop way out. Yeah. Yeah, you still have to have a good story. And that's why I think you guys will like this cause it's not a special effect thing at all. It's more like, imagine if a nuclear thing went off, right? And that we all like. It's like a philosophical conundrum. Yeah. And then also like how we would, like if you have like an old piece, like a PEZ thing or like an old walk, they call it relics, like they're illegal. You can't have any old knowledge, old stuff that ties old knowledge so they can kind of recreate. So I don't even have, I've never seen this. I have no idea what it's about. But it sounds to me like at the end, there's gonna be like a spoiler where it's like. And like Shyamalan. Yeah, there's a twist where it's like, they're just an experiment and they're being watched. Yeah. It's actually not bad outside at all. Yeah. Yeah, I don't know. They've done that too many times. So hopefully they don't. Yeah. I mean, it's only two episodes in. It's definitely got me, I could actually convince my wife to watch it, which is like so hard to get her to watch a sci-fi. And I think it's because it's not super sci-fi. It's just, it is futuristic in the sense that it's- I'm gonna watch it. Yeah. I want to hear what you guys think and we can kind of speculate on it. We've been watching. That was really cool. That was like that one. I forget the name of the show, but it was just the concept of it was so interesting where he would show up to work and then they would basically like, erase. Oh, that's the, so that was when I started watching. I couldn't stay with it. Okay. That's the other Apple one. That's, Oh, you guys talked about this. Yeah. It was really fascinating. They erased your mind every single day after you go to work there or whatever like that. Yeah. So yeah, he would go to work and then he had all these interactions at work and really like rise, he went into the elevator, would come back up and then it would just completely delete all that memory. Yeah. And then we'd just go on about his day. So it was like, basically you never really feel like you're working. Did you stick with that? Did you stick it through? Oh, you did. I watched the whole thing. Okay, so I didn't stick that out. Do you guys know how they, do you guys that made kind of similar? Do you guys know how they did, they developed, I might have even said this on the show, how they created the first atom bomb. They, it was such a top secret thing to compartmentalize it. And each, they couldn't know exactly what they were contributing to or so not one person knew enough to figure it out. So I thought I heard that, that's kind of where that, this story came from. Is that concept of that idea? There it is. Severance. Oh, Severance. You guys did talk about that. That was a great show. What got me, what got me to watch the, the silo one, it's got a great, great actors. There's a ton of good actors in it. And it's Apple, Apple's done quite a few shows I've liked. And so I'm like, all right, let me give it a try. Cool. A trick, Katrina didn't even tell her what it was. Like, if I told her, sci-fi, she wouldn't watch it. I'm like, and then it opens up. She thought, is this a scary movie? I'm like, no, I don't think so. It'll be fine. You wouldn't want to do it. Yeah. I was like, you know, I would watch that. So, but it got, it got her. So I'm like, yes, we can watch this kind of. Scratch my itch, dude. And Dune 2 is coming out. Yes. Excited about that. Speaking of psychological stuff. So I have a question for you guys. Obviously we can get connected to things because of childhood. So it brings up different feelings and emotions. Or we talk about this with food. Like, you might have a food that you really like, but the food itself objectively isn't taste good. It's just, you remember eating it when you were a kid during certain times or whatever. Do you guys have music that's like that for you where you listen to a song and because it's connected to a movie or something that you watch or whatever that it just, for whatever it's invoked crazy. Didn't we kind of talk about this a little bit? We were trying, I think we were speculating on what was more powerful, smell, sight, like sound. Cause I, I said that. For invoking emotion. Yeah. Oh boy. Music has got to be one of the things. I think music, I really do like I, you can play a song that's from my childhood. Like, like anything, Cindy Loper. I'm just telling you guys. Well like songs, songs. Do you remember the Goonies song? That's Cindy Loper. So I mean like, you could say, here's a random song, but memorable for everybody. Informer by Snow. Yeah. Remember that song? So I can, I have a vivid memory of me. Like, I have to be in, I'm like fourth, fifth grade somewhere around there. I don't know at that age of like loving that song. So, and back when you used to record, because that's being in my dough boy pool, my, my radio being out in the summer. And that, and that song comes on. You run out. Jump out of the pool, slide across the deck and record. Hit record and play. Yeah. So that's how, like that's like, the day before I couldn't tell you what happened, the day after I couldn't tell you what happened, but that moment, that song, I can remember that moment. So I'm gonna tell you guys why I'm bringing this up, right? So this morning, I feel good, like I had a good weekend and I'm like, okay, I want to, I want to get a good workout, right? And I got my usual playlist, Rage Against the Machine or Sepultura or something, you know, you know, metal or whatever. I'm like, you know what? I haven't listened to Rocky soundtrack in a little while. So I found on YouTube that has every Rocky montage from the first one to the last one, right? So it's like, it's like a 27 minute like video of all this training, bro, nothing. Did you hurt yourself? Listen, I told my wife, if I'm ever stuck under a car and you need me to lift the car to save myself or someone, you just play this, no defibrillator, just, you know, Rocky music. Hey, literally, this is hilarious. I'll work out and I'll get emotional, listen to music. Like, I gotta like wipe my face real quickly. Oh, this is making me, I'm getting the feels right now. Oh, that's why I showed you guys that one. And then what happened, I was working out, it played the first couple. So it goes from Rocky one, Rocky two. And there's that scene in Rocky two that I've talked about so many times where Adrienne wakes up from the coma and she's like, just win. The music starts. Bro, I swear to God. So do you, okay, to go deeper down the rabbit hole of your question. So do you think that there, there's multiple things at play here? It's not just the song, but it's also the time in your life totally that moment. Crosses, right? Because I know that for sure, that same week, right? Where I, you know, come sliding in to record in former, there had to been, you know, five other songs that I can't recall right now. But for some, and so, was it just a beautiful day and it's summertime for me. It's like, I'm happy in my life, my life. The song itself, you have to like, it's got to be attached to like some kind of a memory or feeling, especially in childhood. Cause those tend to get imprinted and burned in your mind. So it's a combination of, so obviously for me, Rocky, I identified with Rocky, right? Then it was the training scene. He's fighting the Russian or he's fighting Apollo. And it's like, and then I like the music on top of it. So you combine all those things. And do you have any others or is that the only one you have? I mean, Rage Against the Machine is, and Metallica, Master of Puppets, specifically that song. Those are the first song like groups that I specifically listened to to work out to. Master of Puppets. I always have a soft spot for ACDC. So like, we used to come out to most of the athletic events that I competed in, especially football, we'd come out from the woods to Hell's Bells and, you know, we'd scare the shit out of the, you know, just coming out in our black uniforms and like, mean mugging everybody. So that was a good one. And then the other one was just funny because like Thunderstruck is kind of part of, that's like basketball for me, but it actually got a new association because ever at my youngest, he was like down in his crib and he was just, I don't know, not even one yet. Maybe he was, he was probably even one. But he was like, his hands were on the crib and we were upstairs and we could hear him going, huh, huh, huh, huh, he couldn't even say a word yet. And he's like, he's like, I'm winning. You know? Yeah, that was great. You have Doug, do you have songs like that? I name a song and you'd be like, you could take you back to a moment like that. Yeah, I mean, for example, even like, take your breath away from Top Gun. I remember exactly when I saw that movie. I watched it in Idaho of all places. I was out there for the summer and yeah, it happens a lot. Something that happens to me though, I don't know if it happens to you is sometimes, I don't know what's causing this, but I'll remember a specific time that has no significance whatsoever. I'll just be thrown back into a specific time. From a song? No, in the past. I don't know if it's a smell or it's a sound. I don't know, but it's like the most obscure, random thing that I can't even explain. Yeah. So this is my point of like, if there's other things or like, there's other factors I would think. For me, there's like, there's a lot of my childhood that actually is blank for me. But I have these moments and time that I remember and it's almost always connected to a song. There's so many like random, we could go down the list of things that were popular in the 80s and 90s. And for the most part, if you name a song, I bet you I can go like, I can name a time where like, that's what I remember listening to that for the first time. The only other comparable would be like the smell of bagel dogs. Yeah. That really gets me like, one very specific spot. Like I was at my friend's house, his mom made his bagel dogs. They're really big to Costco. It was like first going out of here. It was like bagel bites and bagel dogs. Oh, no, I had this one. God, who is PM Don? Remember them? There was a song from them. It was the first time I danced with a girl that that song came on. So forever I'll listen to that song and be like, oh, I remember when I danced with like a surname, but remember the first time he danced with a girl. He's like, she likes me. She didn't like me. I thought she did, but she didn't. I'm trying to remember. See, I can't remember our first dance right now. I'm trying to remember a first time dancing with a girl. You said, now you said you have a lot of blank spaces. Have you ever tried to like go back and see if you can remember them or because obviously that's either trauma or whatever. Yeah, you know, I mean, I would totally do that exercise, right? If we sat down like right out of my mind, I would do like, I'm not, I'm not afraid to do lasers. What do you say? Yeah, the MD laser laser magnets might work. Try it out, dude. So check your MDMA lasers. I mean, I would, I would like at least if we were all sitting down, we're like, hey, take back. I would totally do that exercise. Is it a block of time? Like, like, can you think back and be like, wow, from this age to this age, it's blank? No, it's, it's, it's moment long moments of time within all those times. That makes sense. Because I can, I can recall something that goes way back. Right. But then again, then there'll be like a year of like nothing. And then there'll be, there'll be stuff that I can recall and then like a year of nothing. And I, you know, I guess I, if I tried really hard, I could probably come up with somewhat timeframes, but not, not vivid, like not without probably, you know, what's crazy about that is that they're there. They're still there. Right. And they're still running. This is what the shitty, this is the great, the, the like the prevailing theory is it still runs the operations. Sure. Behind the scenes. So you're not aware of it, but it's still, you know, making you feel particular ways or operate in other ways. Oh yeah. Yeah, I wish I remember what I just shared with Katrina just recently, but I had a moment with like my son where it's like, there was obviously a default thing that I had felt that would cause me to react a certain way with him. And it was like, oh wow, that took me until that situation happened with him. I had, I hadn't recalled that until that. So you see those happen all the time. Bro, you know what I've been doing? I've been, uh, uh, so social media is a, is a, you know, obviously good and bad. And what I, what, who said this? It might have been Gary V. He's like, he's like, everybody says social media is terrible. This is what you do. Follow people you want to follow, like posts that are that you want to see more of and the algorithm will change. Okay. So I did this. I've been following more like parenting, uh, family type, uh, pages and stuff. So I'm getting all these wonderful like psychologists on raising kids and parents posting things. And I'm, but I'm also getting these videos that are making me so emotional is when I shared with you guys. I know it messed up Doug when I shared it to you guys, but it was talking about how this guy's talking and it shows pictures of kids or videos of kids and it's like, oh, you've got this chubby, cute little baby. And then they're gone, but that's okay because they're replaced by this toddler that, you know, asked the most interesting questions, but then they're gone and it's replaced and it goes through all the stages. And then one day they walk out of the house and then they're all gone, whatever. And I'm like, oh, I said to Doug because he's got one close to age like I do. You know, you just, you just touched on something that I think is a really, a really important point to make because, uh, and I think I'm guilty of saying, you know, blanket statements like, oh, social media is such a cess pole. It's such a, you know, and like kind of, you know, um, harping on how, how shitty social media is, but the truth is it feeds me what I'm clicking on and I'm liking what I'm paying attention to. It is. And so, you know, hey, if you want all positive affirmation stuff, spiritual stuff, like good stories, all those follow all that stuff. You want a bunch of superficial things that are fake and, you know, people that are arguing and debating the left or the right. Like, if you want all that stuff, well, then like and pay attention to that stuff. And so, I mean, the thing is, it is a, you know, an AI algorithm machine. It doesn't know, you know, what you want. Like, you feed it that information. So if you think it's a bunch of crap all time, well, what are you, what are you clicking on, like, engaging? Conspiracy theories. And what's crazy about it is what I'm realizing is just as effective as social media is at making you feel like shit because you don't look perfect or making you feel inadequate or comparing yourself to the people, it's doing that for me. So, like, there's been lots of these posts that I'm seeing or these reels where they're talking about how, you know, kids can be stressful when they're little and they leave messes, but, you know, and it's kind of helping you reflect and reframe things. And there was this one where this guy's talking and you see him walking through the house and he's just, there's messes, right? Because it's what kids do. They leave messes everywhere. And he goes, there's going to be a day one day when I, I'm going to wish I could come back to be in the middle of these messes or whatever. And it's like, it's working on me. Like, I'm at home and I'm finding myself more calm and accepting of the chaos and more like, wow, I better soak this in right now because this isn't going to be round for very long. And as, you know, chaotic as it is, like, I'm going to wish for it to come back at some point, but it does. It affects you one way or the other. So back to your point, Adam, make the algorithm work for you. It'll, it'll be effective. I do think this is the future of social media for a lot of us is I think that one, I think apps in the future will start to create. I think the market will demand the ability to set your own filtration and so like that. So I do think that I want algorithm that does this. This is yeah, I think that would be amazing. Yeah. So I do think that there's going to be apps in the future that do that. Regardless, I think the end consumer is becoming more and more informed that they have more power and control than they think they do in that by the way they like and engage in things. And so I do think the future of social media because we because we've already we've already seen the kind of like, I don't know the trend of getting crazy and then I already feel like the generation coming up is more privy to this and it's becoming less cool to post all the time, less cool to be on your just more aware of what it is and what it can do and what it can do rather than being this like thing that they're just distracted by constantly. Yeah, I agree with you. It's funny. So because I'm following these pages, I'm getting and I'm also following health and fitness stuff. But along the lines of stuff that is interesting to me. So I don't care about flexing pictures and stupid stuff like that. Like I like science and I like the psychological aspect of some of these things. Well, there was this one post by this. I don't remember who they were, but they were talking about how gaining and I've noticed I've seen this before with clients. It's not super common, but I've seen it where some people gain body fat as a it's like body armor as a way to protect themselves. And there was this woman talking about how she had been sexually assaulted when she was younger and so she got you know, as she got older, she gained all this body fat and every time she tried to lose weight, a man would compliment her or somebody would you know, give her attention and it would make her feel threatened and she'd gain lots of weight again. And she goes it wasn't until she realized that she was protect using this as like a shield to protect herself that she was able to lose the weight finally and keep it off. Oh, I mean, I would make the argument that most big jack buff bodybuilder dudes are the same way. I mean, that's normally just a big ass fake shell of an insecure boy who's still got a bunch of stuff inside. He doesn't has it hasn't worked on or doesn't want to work on. And so he has created this massive shell to to protect him from that little boy. Totally. Hey, speaking along along those lines of muscle, you know, I want to address this because I think misconceptions in in in the fitness space can really prevent people from pursuing things that could benefit them tremendously. And I thought of one this morning. There's this huge misconception that resistance bands are really only good for beginners or as a convenient way to work out because you don't have access to a gym or therapy or therapy. Now, that's true. They are good for those things, but they're equally, if not more valuable for the advanced athlete. And this is what a lot of people don't realize. They think bands. Oh, bands. I'll just go lift weights, weights or weight bands. If you use them properly because of the way they apply resistance, because the resistance is progressive and because you can monitor, you can change the angles. Bands are one of the best advanced training tools you'll find anywhere. Hands down. Yeah. And the stimulation you can give your muscles and the volume you can add without a lot of the damage. Like there's so much benefit there in itself to getting good. A lot of these movements and also getting your muscles to respond, you know, even more intensively, I should say. There's a reason why and I hate to give this clown any, you know, any sort of attention or not. But there's a reason why the Dr. Axe guy has got so much attention from his whole band like X bar thing. Yeah. His X bar or whatever it is like that is because which is like many things that go viral or gain tons of traction is there is some truth in part of the message or else. Like if it wasn't if people weren't doing it and seeing great results from it, it wouldn't go anywhere. So there's just typical. He's like, throw away your weights now. It's only bands, you know, it's like it's too far. Come on. It's a tool just like the rest of it, which it's unfortunate because it seems like that's what ends like, you know, and I don't want also our friend, you know, Dr. Saladino, right? Like his hit like the same thing with the keto thing. It's like there's tremendous value. There's a reason why he got so popular. There's a reason why there's helped so many people, but it's not like throw out carbohydrates completely or that's not for anybody or all these things are bad. Right. It's like there's something to take from that. I feel the same way about the bands. That's why I was using that as a comparison is because you have this dude is super popular. He's trying to say that everything else is a waste. Just follow this. The reason why he's got any sort of traction is because the people that are that are drinking the Kool-Aid and following his advice are seeing great results from the bands. And that's why there's a unique profile to bands that you won't find with other forms of resistance. It's the resistance profile. Justin hit this to where you can add tremendous volume of frequency because it doesn't damage the body. So you can practice a lot. It also it's very hard. And not impossible. But it's hard to hurt yourself with bands. In fact, if you band loaded a squat with the same resistance you would find with a free weight bar and let's say you have knee pain or hip pain, the bands wouldn't hurt your hip and knees like the barbell would. So it's got this unique profile that and I'll say this that constant resistance for this for the advanced lifter. If the advanced you've been working out for a while, do a cycle of just band training. Watch what I'm didn't see what I'm talking about. Go back to lifting weights. Tell me you didn't get stronger and build more muscle. You'll get some of those those crazy challenge for sure. It's yeah, it's a terrible misconception. By the way, this is why West West Side barbell became so dominant. They're one of the first power lifting groups to use bands. They learn from the Soviet chains. Yeah, they're they're sort of the pioneers. That's right. Anyway, I want to ask you Justin about the star knows mole you've been having this is more conversations I have with my kids late at night before I put them to sleep. And this was brought on by them, not me, but was looking up fun facts about animals and all this and like beyond the fact that a star knows mole looks weird, right? It has this like, you know, no, it's a weird see an enemy looking like nose. And so anyway, a mole, a mole, like a weird looking nose. I guess it's supposed to feel out in the dark, right? Yeah, for something. And so so this is a specific type of a mole. Look at their nose. It looks like an alien. Watch. Oh, wow. Yeah, look how weird. So we're just like looking up like cool, weird looking animals. But then of course, you know, ever it like stumbles across like a little more facts to it, too. It also hits the profile of like one of the weirdest penises you'd ever see. OK. Yeah, which is something that what's weird about a penis, it has like four attachments. What? So it's like one. But it has like four. Yeah, please. Just type it in. Please do. It's an animal. Come on. It's an animal. I'm already casted. Just pretend you're already showed it. It's not his first time looking at it. Back again, Douglas. Star knows more poor come up, Doug. There it is. Oh, you wanted to see it. There it is. Whoa. One, two, three, four. And I have no idea what happens. Yeah, what the advantage is there like why do this out only by. But it only uses one of the areas, I think. So the others are just just in case. Yeah. Well, OK, here's the thing. There's a lot of weird penises in the world and animals. Yeah. But there's penises all over. There we all come from a common ancestor. Right? Yeah. I mean, yeah. Did you look up one? Did you find out why? I'm only using half at a time. I'm not sure why. Half at a time. Yeah. You guys have the other two for later? I guess so. Because I mean, the other one's a mallard, I think, that has like the corkscrew looking one that's like really weird. Where they can't escape. OK, then this is all back to like drawing them in clouds and, you know, on stuff. What are you and your kids looking at, dude? Who's not curious, though? You know, in the animal world, like, you know, there should be like a sort of a scale of, like, you know, weird to, like, kind of normal. Yeah. Yeah. So I'll create a website. Thanks. Thanks, Justin. Don't worry, guys. Hey, we got to give that guy a shout out that we were all talking about. Oh, yeah. Hey, you know what's weird? You sent it to the group. Literally this morning, I saw a post of that person. That's wild. Yeah, it must be. He popped up in my feed. I clicked on it. What's weird is you don't know what he looks like. He's good. I know that says. He never shows. That's why his page was kind of cool, right? I like stuff like that. It was. I got it right. He's connected to the jailhouse, guys, which is Tom Tom underscore heavy land. H A V I L A and D dude is strong. I mean, on like anything like he's like crazy strong, like crazy moose strong, like deadlifting a thousand pounds of straps and squatting on with like six, seven hundred pounds. He snatched like a four hundred pound bar and then Zurchard squatted it. Yeah. He's like, what? Yeah. And like the acceleration was about my favorite contractor boots and yeah, it looks like you just finished work. He's out in the backyard working out. That's a strong monster. Yeah, that's cool. Give him a follow. Check this out. Studies show that sleeping in a cool environment helps you fall asleep faster. It also helps cure your brain to fall asleep. Stay asleep improves muscle recovery. It also increases deep and REM sleep. Now here's the deal. There's a company called SleepMe that makes a pad that goes over your mattress that is controlled with an app. It'll control the temperature of your bed, making it as cool as you want to give you better, more restful sleep. This is a game changer. It's one of the most effective things I've ever used to improve my sleep. Go check them out. Go to sleep.me forward slash pump 30 and get 25% off any of their sleep systems. All right, back to the show. First question is from Joe S. Zadok Fitness. When doing dumbbell pullovers in phase three of anabolic, the video shows the guy doing them lying lengthwise on the bench. I saw on Adam's YouTube video with Dr. Jordan Shallow that they are lying across the bench. Is there a difference? Oh, yeah, whatever will build muscle, the other one won't. Yeah. One of them makes you lose muscle. They're both they're both correct. But going across the bench allows you to lower your hips lower than the bench and get more of a stretch at the at the bottom position. Which is ideal. Yeah, so I would say the cross bench options probably more advanced. It's definitely more advanced, although they're both good. I personally prefer the cross bench. So you can do either one. I would say they're you trade them off. Whenever I would train a client, if this was the first time doing the exercise, I would do it lengthwise. But then as they got better, I would have them do the cross bench version. Yeah, I just always I find the cross bench. Like, you know, I set the dumbbell right next to me. I get in position. I find scooping it over versus if you were to do this way, you would actually like lay down, flop. Yeah, you'd like rest it on your chest and then yeah, I just I've always liked the cross. I actually even I even taught like, I guess where I would go lengthwise is like like in like, I would say for like a starter program, like for our like really beginner clients that like real light they're doing it. I'm just like working on them. That's the other thing too. If you get because you can get really strong with the pullover. If you use a lot of weight, it'll you'll have to anchor your feet because it'll pull me off the bench. But when I go across, I can drop my hips at the same time. Yes, counterbalance. Yes. Yeah. So it's but I mean really splitting hairs as far as like one is technically better or worse. By the way, a pullover very few movements work in that in that type of plane of movement. I think it's a fundamental muscle building exercise used to be considered one of the best muscle building exercises. If you look at bodybuilding in the 50s and 60s, they would actually compete for barbell pullover, you know, how much they can do, including latin. Tricep and really unique and chest. Like that's really unique combo. It is. But also it's an underrated shoulder mobility. I was just going to say, I was just going to say, it would make my top five of most underrated movements. And that's because 90 percent of my clients that were 70 plus years old, one of the one of the most common things all of them is they lose that ability to just raise their arm over their head, right? Straight up and and a lot of that is because we we don't even even in a gym. There's not a lot of exercises that put you in that position. That pull down at best and pull ups. Other than that, not a lot of exercises kind of put you in that position where this really challenges that. And so it would be in I was like later on in my career, became an exercise that like if I had an advanced stage client, that was like a a must exercise. So I learned this from a physical therapist. So to what Adam's saying, sometimes people lack the ability to lift their arm overhead because they'll feel pain. But if they're opposing and pulling down while being lifted up into position, they can do it. So to give an example, you know, I had a client had bad, you know, kind of had a frozen shoulder for a while then working on shoulder mobility and she couldn't straighten her arm up over her head. It really hurt. But then I got a pull or like a like a broomstick. I had her hold on to it. And I said, just pull down on this while I press it up just enough to create some tension. And then I could straighten her arm out so I could get it in that position. A pullover does something similar. It allows the arm to go straight up above and even behind your head. But because you're opposing the resistance, it tends to put the scapula and everything in a better position. So it allows you to get into a range of motion that you normally wouldn't be able to get into because of the fact that you're opposing the resistance. So this is why it's such a great shoulder mobility exercise for some people. This is what you find with mobility once you get really good at it. When you can actually create that kind of muscle tension to get in further ranges of motion. But that's a great tool to be able to provide to get you to that point. Next question is from Colin Self. If you had to build a personal training business from scratch, how would you do it? You know what, okay. So first off, I'll say a good thing about personal training certifications. They've gotten good in the sense that and they've gotten good for a while now where they can really teach movement and they can teach assessments and they can teach exercise technique and some of them are even good with exercise programming not a lot, but some of them. But the place where they lack completely is in teaching trainers how to build their business. I used to get all these really educated trainers that would come work for me with multiple certifications and they just couldn't build a business for the life of them because nobody ever taught them. So that's how I'd have to spend all my time teaching them and training them on how to do that. Now we work with NCI and one of the reasons why we work with NCI is they are an online nutrition certification course but they also have a business building side where they teach you how to build your business. So if a friend of mine came to me and said this, that's where I would point them. I'd say go to NCI, go through their business building course because it's very, very complete. They really walk you from where you're at to where you wanna be and they have a great track record. Oh, I don't think they're just complete. I think they're the best in the business. I really do. I mean, that's obviously a main reason why we had partnered up with them is I think Jason's done an incredible job teaching people how to apply like the stuff that you learn. Like there's a lot of things you can learn national certifications, you can hire a mastermind group, we have a mentor and they, even us we can sit here and preach to you all day long like, oh, you should do this and oh, you should do that. But Jason's team is very tactical about like step one, you're gonna do X, Y, and Z. Okay, now that you've completed that, now we want you to do boop, boop, boop, boop. Now that you complete that, now we'll do this and then you get to go and like measure, okay, now we want you to run this, see what happens and you go like, oh, holy crap, I got the most clients of it. Almost everybody I know that we've sent this way and gone through their courses, that has been their experience. Whether you are a brand new trainer or you're an experienced trainer, all of them are reported back like, oh, when I did their, when I went through it, I got more clients than I've ever, ever had before. And so I really do believe that they're the best in the business. Well, they flipped it on its head because now they teach you how to actually like make money and make a career out of it. Instead of like trying to get educated, eventually figure out the business side of it and work your way to that point. But to be able to figure out exactly like, okay, how am I gonna structure this in a way too where I'm gonna be able to have sustainable income and I can actually like increase that and then further my skills, get more educated. Like, you know, that's a greater advantage of going in that direction than just kind of just going the personal train route. Yeah, another thing you could do, and we've recommended this before to trainers, if you're a brand new trainer, there's a lot of value in working at a big box gym. And a lot of value. I think it would be a mistake for a brand new trainer, unless you had a really good mentor, you had really good training and you had somebody there kind of helping you. It'd be a mistake to go to like a private studio or try and just start from scratch and build a business, like good luck. But you go to a big box gym, they have systems in place, they have leads, and there's other trainers that are gonna be more experienced than you that you can learn from in a big box. So I think a big box is a great place to build and learn how to build a personal training business. And then from there, then you can go and grow and do other things, but really prove yourself in that model first. And now you have maps programs, right? So that would have been something huge that could at least have a baseline and foundation to then modify with each individual client. So it would actually help structure a lot of, the rest of your year based off of like, utilizing that and also customizing it. The thing I wanna add to the, because we give the advice to work in a big box gym a lot and all of us 100% agree on that. And part of that that you want to do in addition to surrounding yourself around these other peers and learning from them is also ask questions to the GM and your fitness manager about how the business operates. Like to me, that was one of the most valuable things that I got there was not only did I learn, you know, it was this young 19 year old boy that was thrusted into this business with everybody who was more educated, more experienced, more fit than I was. And so it was this great learning ground for my peers. But then I also hung around my fitness manager and my boss all the time and was like so curious on like, you know, how much money does our gym spend on advertising every single month and how many people work out in this gym every single day and every single month and what's a slow month and what's a good month and how many like appointments do we see every day? Like that, like if you're trying to scale and build your own business, going and working for a commercial sized gym that does millions, potentially hundreds of millions of dollars depending on what big box gym you go for, there's so much to learn about scaling a business through asking questions on how that business operates currently and it gives you a whole different perspective around things that you will then have to learn to do if you're gonna build a business because being a successful personal trainer isn't just being educated and good with people and knowing how to sell personal training. That's like you have to do that. Yeah, exactly. You have to be able to do that to survive. You better do that. But if most people that ask questions like this or that go to NCI, like they have aspirations to build something. Like I wanna build a business or a company or at least a small business that's successful and makes good money. And if that's the case, when you work at a big box gym just don't go through the motions of training clients and hanging out with your peers and getting better at training and selling per se but also learn about the intricacies about the business. And I feel like so many trainers don't do this. It's why when I manage trainers it would baffle me on so many of them that they get in there for a year or so. They got some clients working for them. They quickly find out, oh, the company takes half of my hourly and stuff like that. Now they know everything. Yeah, and oh man, if I just collected all of that I'd have a successful business. And then they just think, oh, they didn't think about, oh, a brick and mortar location, the millions of dollars of advertisers doing, the thousands of, yeah, the thousands of hour of workouts they're having a day, the operation side, like the billing. It's literally like, it reminds me of when you get like a teenager that's like, well, I could get a job here and make this much. The average rent is, I could just move out. This'll be super easy. And parents are like, okay, I'll see you in a few months. There's a lot of unknowns you have no idea about. Yeah, totally. So you work at a big box gym, man. At one point, whether you're at Lifetime, Crunch, 24 hour fitness, you name it. At one point, that was one little gym. That was one guy or girl who had a dream who built that thing that built it into a big franchise or a big company and then built it into hundreds of locations. And so there's so much to potentially absorb and learn while you're there, in addition to your surrounded by peers. Let me just back you up, okay? So we all started in big box. And if it wasn't for, and we were lucky enough to work in a big box gym that really led the way. And in its heyday had some of the best people in the world in the fitness space. The company's changed since then, but back then 24 hour fitness was like, at the, you know, Mark Mastroff at the helm, like this was training ground. I only worked there for a few years, but those few years, after that I had my own place and all that stuff, but those few years to this day, there's things that I learned there that are a big part of my success, a big part of my success. So we're not just saying this because we, and we don't work with a big box company or, you know, there's no gym that we work with, but it's one of the best things you could do is go there and learn. And if you're in there and you're not taking advantage like Adam's saying, you are literally, it's the stupidest thing you could do. There's so many things around you in a big box gym and so many systems and things you can learn that'll make you successful. If you just ask, it's insane. I, you know, I hate to keep dragging this on, just as a question I'm super passionate about because I think a lot of trainers make this mistake is they'll shop gyms, they'll work out and the things that make their decision is like, who's gonna pay me more money or you know, what has the coolest equipment? Yeah, what's the newest looking gym? Yeah, like this, like do not think of, like you're just starting this career, you're gonna, before you become great at it, it's gonna be 10,000 hours. So to be like worrying about the pay of five or 10 or $15 up or down, that's irrelevant. Like I'm looking for the place where I can learn the most in that first five years, like who can, so for me when I'm getting interviewed or I'm looking at gyms, like I'm looking at who's my boss gonna be? How was that company ran? How successful is that business? Because yeah, okay, I can make five or $10 more here or there, to me that is nowhere in comparison as valuable as being able to learn from either someone or learn from a company that has done such a good job in that area, because the education you're gonna get is gonna be invaluable in comparison to, you know, how much am I gonna make or where am I gonna get the most amount of clients? So keep that in mind when you're looking for a place like this. Oh, by the way, NCI, I need to mention this, Doug was pulling it up. They have this like boot camp, I think it's free, where they go and they talk about some of the most controversial things in health right now in fitness, so like cold plunge, testosterone therapy. There was a couple of other things, where they go and they dive deep into the science, it's free. Oh, that's cool. It's a free webinar. It's a free webinar. It's a series of webinars. Yeah, so it's ncimindpump.com forward slash controversy. This is actually a really cool one. Is the webinar live now or is it going live soon? It's gonna be live. So they have specific dates you need to attend. Okay. Next question is from D.Ebert184. What are your opinions on Ashwa Ganda? I know most supplements are a scam, but I've read a few clinical trials on it that seem to indicate strong positive effects. Ashwa Ganda, before we get to the studies, because the studies definitely support its use, but before we get to the studies, Ashwa Ganda is a cornerstone herbal supplement in Ayurvedic medicine. So when you look at different medical practices, we have Western medicine, everybody's familiar with Western medicine, but then you have like Chinese medicine or Ayurvedic medicine. Those are two popular alternative forms of medicine. They've been practiced for hundreds or thousands of years. And although they didn't use the scientific method to prove their methods or to prove the products that the other herbs that they use or the treatments that they use, because they were around for so long, you're not looking at like 10 anecdotes. You're looking at like, oh, for a thousand years, people used this herb for libido or this herb for stress or for vitality or for stamina. When you have that much time and it's being used that long, it's like past the test of time, there's gonna be some, there's probably some real value. Ashwa Ganda is one of those things. It's been a cornerstone in Ayurvedic medicine for a long time, but we also have studies supporting its use. What is it good for? I hate to use this term adaptogenic or it's an adaptogen because that sounds so broad and whatever, but literally, literally, it improves your body's ability to deal with stress. So you hear us on the podcast all the time, talk about manage your stress, don't over train if you lose sleep, if your diet is this, if your work is that, and you're not able to adapt and strengthen your body, you can't build muscle, you can't burn body fat because your body's overwhelmed with stress. Well, imagine if your stress bucket, you could just make the bucket larger. So now you can handle more stress. That's what Ashwa Ganda does. So what do you notice from Ashwa Ganda? Well, studies will show it raises testosterone in men with low testosterone. Studies will show it helps people who have sleep issues get better sleep. It improves strength, athletic performance. There may be some enhanced fat loss effects. So again, it just, it basically enhances your body's ability to adapt. It's one of the few herbs that I'll say from a fitness standpoint that you'll probably notice if you take it. You'll probably notice its benefits. I would make the case that that's probably what most people feel when they talk about the benefits they feel from the green juice. Yeah, organophys green juice, that's one of the main ingredients. Yeah, most of your good green juices actually have Ashwa Ganda and most people that report back, like, oh, I feel so good when I'm on it. I would probably think that that's from the Ashwa Ganda more than anything else. Along the lines of like most supplements or scams, I don't think most supplements per se are scams. You know, there's a lot of bullshit out there. I don't think most, I think most supplements are oversold. Yeah. In Ashwa Ganda, it could fall in that category too. It does have all these great benefits. It is, but if you haven't addressed the things that we talk about so much on the show with the nutrition, the sleep, the diet, the strength, the good protocol as far as strength training and balance of intensity and stress. There's so many other things that move the needle more than any supplement that's out there. That's really what it is. It's not that these supplements are so much scams or they don't work or not this. It's just that they're oversold. The marketing makes you think that, oh, if I take this, it's gonna do this and it's gonna give me the results of this picture of this person before and after. And so it's not that it doesn't have scientific studies. Most supplements that are on the market that are successful and sold have good scientific studies that support the benefits of it or else it wouldn't get sold and it wouldn't get so popular. So I don't think it's a scam or they don't necessarily not work. It's that they're oversold. Yeah. You know, again, I'll say this again not all herbs are gonna do this for you but you'll probably tell if you take Ashwagandha. You'll probably notice strength benefits. You'll notice better sleep. Libido tends to improve and it works equally well for men and for women. So I would say in terms of the herb market, it's at the top. It's one of the top ones. One of the superior ones, I was gonna ask about that because there's, you know, within this sort of class would you say there's probably some mushrooms in this class as well and maybe, you know, CBD on some level might fit in this category but it's an interesting one because you think about what our culture looks like now, society looks like now and like what challenges we face all the time and it's just this inundation of stress and how we're able to interpret it and then also how we're able to lower it when we need to lower it. You know, there's practices you can do obviously with, you know, breathing practices like meditation, those types of things but, you know, maybe this is another intervention that may have some benefit. Yeah, if you told me I could only take one plant herb to improve my athletic performance strength, for example and I had, you know, my nutrients were fine, everything else was fine because that's always first. I would have to say Ashwagandha probably would be the top one. That's the one that I would notice the most for sure. Next question is from Lasse Gutu. How do you deal with the negative bullshit from social media? Yeah, we just talked about this in the intro, right? You can change the algorithm. I would have normally said, had you asked me this question six months ago I would have said turn it off, avoid it only go on when you absolutely have to but I'm now realizing the power can be used for good as well and that is literally go on your social media unfollow the toxic accounts and the crap that you know do this with a good sound state of mind by the way not where you're distracted or whatever cause then you'll, it'll be hard but go in there and be like, okay is this really serving me? No, is this serving me? No, is this serving me no? And then okay, what do I need to look at or look for, for, you know what are pages and things I need to follow that I think will help me and look them up, find good ones and follow, follow, follow and then the algorithm will change and you'll actually have this really powerful tool that can benefit you versus what we tend to do is we tend to look at people that we compare ourselves to we tend to get distracted we get caught up in the fear mongering Adam you mentioned the whole like political stuff and you know it's like, by the way studies show that these political type of pages and stuff do nothing to convince the other side but what they do do is they take the side that they're conveying to the same side and they just make them hate the other side more so they're literally are successful at making people hate each other more and they bring nobody over or bring nobody together so those pages should be not followed like not followed at all and you'll change the algorithm it'll become this great now when I go through the feed now I see like stuff that's really uplifting and beneficial I'm due for a spring cleaning I mean it's one of those things that at the beginning of this year I did that and then inevitably some of these pages kind of made their way back in you'll know by your explorer page whoa this is enlightening I need to reduce some of this content but yeah especially political stuff it's only gonna ramp up with elections and everything coming so I feel like if the majority of people just focused on positive you know accounts and people doing great things and the great examples in the world that we can focus on that'll help a lot our mental state I mean how do you use knives and not get cut how do you use fire and not get burned it's just another tool that has a side of it that can be wielded for bad things and could harm but yet we use knives and flames for good things for good things in our life all the time and nobody freaks out about it you're just you're aware of how powerful and how dangerous it can be I think social media is much like this I think it has lots of positive things to move society forward and to help you especially if you have a business and when wielded for good can be an amazing tool but if you juggle it like juggling knives or play with fire like an idiot like you can get burned you can get cut the same thing with social media be aware of that and so I think if I was in a position where I felt this like negative weight from social media I'd probably flip my account in private I would unfollow almost everybody and then I would go down the path that Sal sang and literally only follow people that have a positive message consciously yeah consciously go after accounts that are going to give me the things that I want to get from social media and only pay attention to those things and engage with those pages and they will continue to feed you more stuff like that I think that's the the idea this is something that's kind of weighing now that's 80% of it now there's another 20% that I also noticed which is it'll throw the algorithm with those suggested reels and posts at you that are outside of resisted temptation what happens is it also the algorithm also picks up on how long you spend looking at a reel or a post you don't even have to like it if I just hover over something for too long it's going to send more of that to me so what's the point here the point is because the question is how do you deal with this and a lot of people are like as if we're out of control the reason why it feels like we're out of control is because it's very powerful but we do have the power so when you're going through you got to set a conscious intention and catch yourself like you're going through and you're like oh what am I doing like turn it off all right I'm like distracting myself or here's a big one for me that I'm really working on is when I'm with people if I get myself on my phone I check myself like what am I doing with people right now put this down even if I just sit quietly like why am I on my phone I'm sitting with people right now like that's a big one so I think that distracted kind of numbing scrolling is you know the other 20% so if you do those two things then you'll get this great algorithm a great post that'll really serve you well look if you like our content if you want more help with your fitness and health go to mindpumpfree.com check out our fitness guides we have fitness guides that can help you with all kinds of health and fitness goals you can also find all of us on Instagram so Justin is at Mind Pump Justin I'm at Mind Pump to Stefano and Adam is at Mind Pump Adam today we're going to teach you everything you need to know to build a strong well-developed chest when I think of weak points and in areas that I struggled with developing for a really long time chest was up there with the yeah it was for me it was for me for sure I got more caught up in the weight I could lift versus how I was developing my body I think it's one of the most challenging muscles to develop for most people because the form and technique