 If you want to pump your body and expand your mind, there's only one place to go. Mind pump. Mind pump. With your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, for the first 44 minutes with your introductory conversation, I mention Justin looking sexy. Justin's amazing. Did you doubt it? Viori. These ones don't have holes in the crotch. You pay extra for holy crotches? I have to get them reinforced. Viori's cool about that. He's got the wire mesh. He's got big balls. He's got big balls? The biggest balls of the ball. Nobody knows what that is. We're too old. Viori is a high quality athletic gear, especially for men. Great looking stuff. Especially with men with big balls. We'll give you 25% off. We need room and they provide it. If you use our code, go to vioriclothing, that's v-u-o-r-i-clothing.com forward slash mind pump. You'll get 25% off. That's a hookup. 25%. Yep. Then we talk about new media and the evolution of the mind. I think we're in the middle of a revolution that's starting to happen. It's exciting stuff. Very exciting. We're talking about the savvy consumer. Consumers are much smarter today than we're 10 years ago. And the rise of companies like Thrive Market. Hence why they use Thrive Market. I think Thrive Market is a great example of this. Thrive Market is the largest online retailer of non-GMO foods and organic foods and other products that are within that umbrella. If you go to thrivemarket.com forward slash mind pump, we will hook you up with a month-free membership. I'm going to give you guys an idea. What's the idea? You got to, to this episode specifically, every time we say thrive, take a shot, because it's going to be a lot. Wow. Okay. Everybody's going to have that. I think I do six in a row. There was like a ton in this episode. I love it. So you get a free membership, a free month membership. We're hooking you up. $20 off your first three orders of $49 or more and free shipping. We talk about low quality dog food and fat and sick dogs. Although fat dogs are kind of cute. That's sad though. Yeah. They are kind of cute and chubby. We talk about motivations for pursuing health and fitness and the beginning of a health revolution we hope to be a part of. Then we get into the questions. We are. The first question was this person, it has very developed trap muscles. They seem to be tight. Her job as a dental hygienist, what movements and exercises and stretches can she do to prevent these tight trap muscles from happening? The next question was they want us to discuss the differences in body composition or body fat between men and women. What's the difference? What's considered healthy? What's considered unhealthy? What do they look like? All that stuff. The next question was directed to Adam. The question was during your road to pro, what were some of the major setbacks that you faced and how did you overcome them? Of course, Adam has no setbacks and no roadblocks. But I did get on a rant. The next question was this individual is a golfer and is feeling stiff and not fluid in their movements. How do we suggest they prime before they play to maximize their performance? Also, this month we are putting our foundational maps anabolic program, the program we think most people should start in, great for muscle building, great for metabolism repair. If you've got a slow metabolism, this is the program you want to get on to get that metabolism to roar again. We're putting that program on 50% off sale, half. The price is cut completely in half. It's happening the entire month of July. Now, we also have bundles of maps programs. This is where we combine maps programs for particular goals and discount them by 20 to 30% off. For example, our super bundle is a year of exercise programming all planned out for you. You can find maps anabolic 50% off and all these bundles at mindpumpmedia.com. Justin. You know what I like about what you're wearing right now? What's that? First off, fits you perfectly. So it's not too tight, not too big. I don't feel restricted. There's no holes. There's no holes in this crowd. You was working up to that. And the quality of the viewer, those are viewer, I'm assuming. They are viewer. They're not going to rip. Like khaki. They're not going to rip like the other ones. Because you squad these. No, they stretch. They give me, they have give to them. Are those the board short ones? No. These are not the board short ones. So we just ordered the board short ones? Yeah, we did. What color did you get? So I got, it was like three tiered color. So it was like kind of a blue and gray, like different layered colors. What did you get? I got purple. And I got... Of course you did, of course you did. Match your grapes. You're fucking bikini grapes. You know what's funny about that? You didn't even need to wear underwear with these shorts, man. Another awesome. First of all, have you guys seen me walk around my underwear's yet? Have I done that? Yeah, you have. All the time. Do I do it every time? Yeah, dude. We sawn it together. Oh yeah, that was a good time. Yeah. The other thing I was going to tell you guys, well besides those awesome shorts, I ordered a new bathing suit the other day. Yeah. And I can't wait to show you guys. Really? When we go to, when we go to refuge. A real scandalous one. No, my girl keeps telling me to get shorts that are like short. Short shorts. Chubbies. Oh man. Yeah, they're called chubbies, aren't they? Well, there's a brand called Chubbies that's really popular. Yeah, so now I got those. I like, Viori has a shorter cut too. Like the one's Justin's wearing. I like this style. Yeah, mine hike up a bit. I mean, you guys are blessed with my white thighs. Yeah, they're nice. Yeah, they're impressive. It's like a beacon to space. It's a beacon. It's a homing signal. What do your thighs... I kind of like tractor beam them in. Adam, I got a joke for you. Tell me. What do Justin's thighs and the Great Wall of China have in common? You can see them from space. Was that a joke? All right. Yeah. Yeah. We'll edit that one out. Dad jokes have started. That's almost as good. We're not even out of here and the dad jokes have started already. Dude, how awesome was that first 15 minutes of conversation on Peterson and Rogan? Yeah. I love anything that Peterson puts out there. Dude, I feel like we almost jock him too much. You know what I'm saying? We talk about him a lot, but everything he puts out is fire, dude. Well, the thing... I have yet to listen to a conversation that he's had that hasn't... Well, there's always something where you're like, stop provoking. Yeah, very good. Exactly. And I don't agree with him 100%. No, but it's the way that... I mean, it's the information he's presenting. It's just like, oh, finally people are talking about shit that matters. Well, dude, he's traveling around the country and he's doing these debates. Yeah. Live debates in front of 5,000 people with Sam Harris. Right. When you're literally on the same stage, Sam Harris is an atheist and a very smart one. Very, very smart. Very difficult. You're not going to beat him in a debate unless you yourself are extremely intelligent and can present yourself well. And then you have Peterson who is on the pro-spiritual or religious type side, right? Yeah. And they sit there and they discuss and debate in front of 5,000 people. There's no yelling. There's no screaming. Admittedly, they've done two podcasts before and those didn't go very well. Especially the first one didn't go very well. They got hung up on a couple things, like certain... And it just shows them being able to then keep working at it and then having a conversation to keep trying to figure out, that's the important part. Well, the point that he made that blew me... I watched it last night and I paused it and I had to think about it for 5 to 10 minutes. I had to really absorb what he was saying. Because we've talked about on the show many times how technology is... Okay, so if we go back in time and we look at rapid advancements in human civilization, they tend to follow some kind of an advancement in our ability to share and spread information. Like when humans discovered that they could write and record information. That was a huge advancement because we can now build upon the knowledge of people before. And before that, we had to sing songs and stuff to remember certain things. So now all of a sudden, boom, explosion, right? And there's many of these, right? But the next big one, or one of the biggest ones, was the Gutenberg revolution. This is when the printing press, which was invented by... Guy's last name was obviously Gutenberg, he invented the printing press and all of a sudden... I think it's Charles. Yeah, I think it's Charles. All of a sudden, the average person had access to books. And what people don't realize, especially a lot of people our age or younger, is that at that time, the only people who had access to books were... Like royalty and stuff. Royalty and nobles and the church. Yeah, the monks. And why? Because books had to be written by hand and you had to know how to write and read. And so if you wanted to own a book, you had to be rich, they were expensive as hell. So the only way you could get information was by going to the church or going to the nobles and they would have to distill it for you. And of course, people are going to interpret it. Exactly. And so now you've got a printing press, now the average person can afford a book because they're cheap and it was this explosion of evolution and many people believe it. It's really what led to the Renaissance, right? So you have that. But what we have with technology is the Gutenberg revolution times a trillion because now we have tech that allows essentially infinite amounts of information to be spread anywhere and for cheap, for very, very, very cheap. And the point that Peterson made that I thought was brilliant because he brought that up but the part that I thought that was brilliant was he said that the power of written word is now being displayed by spoken word. And what I mean by that is like you can always put way more detail and thought into writing. And it really has to do with bandwidth, right? Like this is why it's so hard to turn a book into a movie. I mean, how many people get into a book, really read a good book and then watch the movie and they're like, ah, you know, it's not as good as the book. You can't possibly make a movie like the book because with the movie you're limited to like two hours on average, right? And a book is 300, 400 pages and it's really in depth and really detailed. And this is true with discussions on complicated topics as well. And TV and radio did it a little bit and what Peterson was saying was you were limited. You know, with TV, like there were only so many channels and people would watch it for 30 minutes to maybe an hour. Conversations would last six to 10 minutes. So it was like condensed into entertainment, like short bits of, you know, you know, bites of information. Interrupted by commercials. Yeah, and it was, you know, so you couldn't really hear the whole discussion or get the whole thing. But because of tech, you know, we can put out a podcast that's four hours long, which we've done before, talking about one subject and having a really good discussion. And what's happening is that's spreading and the spoken word spreads faster because written word takes more time and requires you to really pay attention where you can listen and, you know, more people can understand word than can read word even. And it gets spread everywhere. And what's happening now is you're seeing this long form discussion explode. And the thing that the statement that he made that I thought was 100% true, which was brilliant is people are a lot smarter than we thought they were. Yeah. You know what I mean? Yeah. And that resonated too when I was listening to that just because I think that we've all been fed this formula and this format and that's like the standard that was provided just by the old way of doing things with media. And so it's all this like quick snippets and, you know, argumentative type of content that's out there that nobody ever gets to really put their entire point across or they take it out of context and people are just fed up with that shit. It's just like it's not benefiting anybody in society. It's doing nothing but polarizing everybody, making everybody emotional. And you see what that's done. It's fucking chaotic, you know. And people are tired of it. Consumers are a lot smarter now. Yeah. Well, I think the consumers was always smart, but they were limited by technology and time. And so if you- I don't think that's necessarily true because Jordan Peterson and these types of guys could have still done the types of- Like, he talks about how, you know, they're getting up on these 5,000, 8,000, 10,000, you know, audiences. And, you know, the format is let's talk for one hour and then open Q&A. Right. And people are still thirsty for two and a half, three hours. Now, that didn't really- That wasn't happening like it's happening now. And we see examples of this in all different spaces of media, including long-form podcast. You see it. I mean- But I don't think it's the consumer that's changed. I think it's the fact that now they're being- Like, here's the thing. Oh, see, I think it is. Well, no. I'll tell you. Well, they're changing also because of it. But here's the thing. Would Peterson be able to fill 8,000, 10,000-seat auditoriums without internet, without- Because he was doing this before. He was talking to classrooms and stuff. And there were definitely people doing this. And there were definitely books on philosophy, books on this type of stuff. But it wasn't reaching tons of people. And now you've got people who've never heard of- I think we've evolved as humans and we're much smarter. We're smarter today than when we were 50 years ago and 100 years ago and 200 years ago. That's also true. So I think there's a thirst for that type of content that there wasn't there before. People didn't want to sit through and listen to something for that long. It was too long. And so that's part of the argument, too, is that it's not just technology that's disrupting us. It's just us as humans, we're evolving now to where we can consume that type of content. We don't want that. And to Justin's point, we're getting fed up of the cookie cutter, bullshit market, advertised to me, commercials, type of deal. Give me the real meat and potatoes of why I'm here. We don't need to just escape anymore. And I think that maybe that was relevant after wars and the hardships. Escaping was such a big part of entertainment. I want to just be able to relax and be numb. People are really hungry to better their life and learn. And they're curious as to listening to really intelligent people explain things. So I'm reading that iGen book right now. And they talk a lot about this, that the generation coming up is even more. So here's the crazy part. And I told you guys before, you're starting to see these kids in high school aren't going out to parties and they're not socializing with friends anymore. But they're consuming content and information like this. They're educating themselves. They're not becoming dumber. And they're educating themselves rather than someone else telling them. Right. So there's a lot of this, like always, and you've talked about this point before, Sal, is that the old guard is always like, oh my god, this generation coming up. Yeah, it's the same thing. Right. Everybody always says that. That's been saying that forever. So there's this big fear around, oh, these millennials and iGeners are just going to be so socially unaware and they're going to be this or that. But the flip could be they may be the smartest generation that we've ever seen because they started consuming content like this at a very, very young age where I'm just now, I'm 36 years old and I'm just now really starting to consume content at this fast of a rate. And me, it's like, OK, well, it's because we didn't have the tech like you're saying. Like I really, you know, I couldn't, you couldn't keep my attention to read a book after a book. But dude, I could sit through. It's different. Like when you sat through in school, like there wasn't any of that engagement. It was just being thrown at you and you're memorizing. So it's like now things are just starting to click because people are understanding how much more they have to communicate to be able to get the point across. And now we have access to people that are passionate about topics that you can sit and listen to their brilliant mind that you get sucked into that versus like being stuck at school and forcing yourself to fucking try memorizing. Well, look at how hard it was before. Look at all the barriers that existed before versus today. So we'll use fitness because that's our that's our field primarily, right? Let's look at fitness. 30 years ago, if you had really good information, if you had, if you really wanted to communicate some things about fitness and exercise and nutrition, there was a few barriers you had to overcome. One was, okay, how do I get in a magazine or how do I get on TV? And in order to do that, I have to placate the big corporate sponsors that run the magazines and big TV. So if I want to come out and I want to say, hey, listen, you don't need to eat like every two hours. That's kind of bullshit. You know what the magazine is going to say? They're going to look at this and they're going to bring it to their sponsors and the sponsors say, no, we don't want that information. So the next step would be, okay, and this is before internet. What would I do? Well, I could write a book, but how am I going to get people to know about my book? How many, it's so many barriers to enter the market and to get your information out. Whereas today, like our podcast never would have never existed. Nobody would have given us the time of day to be able to get our word out. Nobody would have heard what we have to say. And that's what's, I think that's what's really happening. The irony though, podcasting has been out for nine, 10 years now. But what I think is really- That's a blip. That's just a blip in time. It is, but still, it's been around for a long time and blogging before that. You know what I'm saying? So it's, I really think it's the generation coming up now. There's a thirst for knowledge and information now that we're a much, the iGenres are a much more growth-minded set of a group of people. And so were the millennials and so were the, I mean, we're just keep evolving as humans. So I think it's less of the technology than you think it is. And it's more of the people. Now because of technology, you have access to all these things that are faster rate and people are- That's what drives it. Are driving it. But you even have these kids like, so they did this study was crazy with these teenagers that were really dating. Like there's a big thing going on right now with this high school generation, right? They're not going out with boyfriends and girlfriends and dating very much. The most common answer given back for why they're not is because they know that their brains are young and still developing and that there's something that happens on a chemical level in the brain when they fall in love with someone at that young of an age and it actually affects their decision making and their personal growth. So part of their- Yeah, where'd they get that information? Like are you kidding me? Like I didn't think like that when I was 16 years old. Like who thinks like that? So here's why it's the tech and the culture and here's not why it's not some evolution of the mind or sorry, it is an evolution of the mind. It is not some evolutionary genetic thing, okay? Today, 2018, there are still tribes in the world that don't understand how to create tech. There's still people in the world that don't know how to read. There's still people in the world that don't know basic things to progress themselves and that's because it's not presented to them and they don't have access to this information. That's it, bottom line. Let me give you another example. The last 20 years, we saw a reduction in the world's lowest rung of poverty or extreme poverty by something like 50%. There was the fastest reduction in extreme poverty that the world had ever, ever, ever seen and that's directly the result of a few things. The freeing up of markets and then the technology that followed that allowed people to- Like right now, the fastest reduction in extreme poverty is in Africa. In Africa, you see people lifting themselves very rapidly because people are having cell phones and have access to this kind of information. This is what's driving the evolution of the mind. It's always been what's driven the evolution of the mind. It's the reason why 2,000 years ago, you had cultures with running water and plumbing and you had other cultures that were still cannibals because some of them had access to information and others kind of didn't. So that's kind of what's driving it and what's exciting to me is we're so afraid of what tech and information is doing because we always tend to be alarmists but the reality is, it's pretty fucking awesome. Well, they're evolving so quickly and I think what's happening and we've seen this in the three years we've been in the market in a podcasting. In the last three years, I have already seen changes in just the fitness industry and that's our own bubble but I've already started to see it happen and it's happening so much faster than it happened before and I've been like, again, we've all been in this market. This is happening to everything. People are discussing these complex issues which you could never have a good discussion and understanding of a complex issue with a 10-minute conversation on TV or soundbites which just won't happen. All you're gonna get is zingers and mud slinging and ooh, that was a good comeback but you could never have someone sit down and really talk about the complex issues but today, look, he even brought this up on the Rogan podcast as well. Netflix proved that, so TV in the past the longest a TV show would last ever would be like an hour, hour and a half. That was the longest they could possibly do because the time the attention span wasn't long enough or at least the bandwidth wasn't big enough you had advertisers, it just didn't work. Now you have Netflix putting together series that are 40 hours long and now they can illustrate all the complexities of a story like a book could and guess what? More people are watching that show than the stuff on TV. You know, it's funny you say that and you're touting this right now and Game of Thrones is the greatest example of that. Oh, I don't disagree. That is the greatest example of what you're talking about. Oh, I don't disagree. That show is probably one of the most detailed home run of a show. Oh, I don't disagree, absolutely. And that's why it's so revolutionary right now is partially to the point that you're making right now. Totally, sure. It's changed how we can even watch a series. It's a novel finally in a movie form but it's long form. So you can actually get vested into all these characters and it can be complex. But that's the thing, it looks a lot more even though it's fantasy, it resembles a lot more of like realistic type things that you're going to come across in life and they're able to depict it. Yeah, through literature. That's how good novels work back in the day. Well, that's the point. I think we're realizing people are smarter and more complex than our tech allowed us to be before. 20, 30 years ago, if I brought Game of Thrones to a major advertiser or producer or network, they'd be like, fuck no. It's like, what is it, 50 hours long? It's how many seasons? No, we're not going to invest in this at all. This is way too condensed. This is in 45 minutes or an hour and now we'll talk. Could you tell the Game of Thrones story in an hour and a half? Absolutely impossible. It would change the whole thing. And so that's the exciting part for me is even in our space of fitness, we are able to discuss these complex issues. We could talk about, we could debate them. We could have good discussion that doesn't have to turn into yelling and pointing fingers. And when you allow that, you know what's more likely to happen is the truth is more likely to come out. It's hard to get the truth out when you have 10 minutes because sometimes the person that comes across as the right person is the more charismatic one or the person who has the zingers. Or maybe 10 minutes is enough time for them to make their basic point and it's not even nearly long enough for you to make your point. Well, it forces authenticity. You know, it forces it because... That's a great point. Yeah. It forces authenticity because you can't... Try to be faking two hours. You can't carry the momentum of that. Right, right, two hours. There's no way. You know, allow me to say something really smart and then cut me. Yeah. And then let me prepare again and then say something smart again and then cut me again. Like, yeah, I could do that all day long and then compile it together to make a two-hour long podcast but nobody does that anymore, right? The way we do podcasts, you know, is this long form which, I mean, you don't have the ability to do that. And this is why if you're in business, you have to pay attention to this because the consumer's evolving so rapidly that the old stuff before may not work. Now, there are definitely some things that will work but there may be some stuff that's not going to work. I'll give you a great example. When we're marketing fitness products, you used to have to assume people were dumb. You did. You'd be like, hey, boom, burn fat. Here, you know, 30 days here. Today, you can actually be a little smarter. You could say something like, you know, three phases for maximum muscle hypertrophy. Nobody knew what the fuck that meant 15 years ago. Today, if I do that, I'm probably going to get my interest. People are like, oh, I know how hypertrophy is and I'm not even exaggerating. Or if they don't, they're curious as to what that means. Much more so. People are just much more, they're much more educated or much more informed because it's allowing us to be this way. So if you look at the market this way, I think you're probably smart and better off and I guarantee you what I'm saying now is not going to be controversial 10 years from now. I guarantee you 10 years from now, everybody's going to be saying this. Now you assume your audience is smart rather than assume that they're dumb, which is what they used to tell you to do. Assume your audience is dumb. Don't get too technical, which is still kind of true but you can get way more technical today than you could before and actually appreciate it a little bit more than they did before. Well, it's our job to simplify the information. Yes. Always. We have to think in those terms, but not think of our audience as these idiots that we're just trying to corral. It's our job to present it in a way where it's understandable right away and then we can get even further in depth as we kind of go along. Well, look at food. Look how people are picking food now. Part of it is people are wealthier and part of it's accessibility. Part of it is people are more educated. Would a company like, would a company like Thrive Market, would that even work? A company that sells all non-GMO. Back then it would. Mostly organic and they place a high value on quality and then of course, you know, helping people who can't afford to eat this particular way. Would that have ever worked? Humanitarian pursuits. Yeah, would that have ever worked? Now today you have, and of course part of it is, again tech is allowing them to eliminate middlemen, deliver directly to your door. Well, that's the big key right there. That's a huge one. I'm sure people would have loved to have a similar business model 20, 30 years ago but you just didn't have the ability to cut all these middle people out. Well, you know what's funny? There were things that existed like this. Like, what was that meat company? It's been around forever. You could buy frozen meat. And they- Swanson? No, well Swanson delivered food and then there was another one that was like Omaha. Oh yeah, Omaha Steaks. Yeah, yeah, yeah. And they would do that and they didn't really like, you know what I mean, wasn't like this huge, like making a big deal? Well, we were also paying a very high price for that stuff. Omaha Steaks are expensive. That's good quality that you're getting. That's where Thrive just killed the game. Thrive, to me, reminds me more of like what Costco did to the grocery market. Like they came in and just fucked, Costco just fucked the whole grocery market up for everybody. You know what I'm saying? They came in and they just made it so inexpensive that it's a no-brainer. It's like if you or somebody who shops for more than two people, Costco is like a must-have. It's like everybody has a Costco card that's just the best in case. Well, people who buy, who people, it used to be people who wanted to buy organic, non-GMO, you know, fair trade, all these different things, right? People, that used to be such a small niche, highly educated, very wealthy market. That's what it was, right? Whole foods now has exploded to the point where Amazon bought them. They're a major, you know, grocer, Thrive market exploding because they provide these things, but also because consumer is now moving into that space that used to be this small exclusive wealthy educated space now the average person knows exactly right and people laugh when I say this but you know and I'm not even that old okay I'm definitely old but I'm not that old there was a point when nobody knew the fuck organic man wasn't that long ago wasn't that long ago that if I went to if I wanted organic food I had to find a special organic store I'm talking like 20 years ago do you remember where you used to go 20 years ago to buy it was a very difficult find now you can go to Safeway oh yeah and then I always used to hear people like they get all like technical about the term organic and like everything's organic yeah it's all great like made out of something from you know the earth and I'm sick get fuck out of here with the technicalities you know it's cool a thrive to I actually this last time when I just ordered the dog food which I haven't got it yet oh you did I'll share with you guys when I actually get it would you get the big bag or yeah yeah I got why I ordered there a brand that I don't order already so we'll see how the I'll tell you how the dogs like it and yada yada but and how long it takes to get there but I just literally ordered it yesterday a good call man I get on that right they also you have the app so if you guys haven't downloaded the app the app is cool and the app is they're always constantly adding new things like just like even like the dog food I didn't even know that till Doug pulled that up like it's only a matter of time before these guys fucking offer everything and anything that you would probably potentially buy from a grocery store how was the price of the dog food it's always competitive dude it's always better it's always better yeah it's it's crazy that's how they're able to do that it's just like Costco how do you compare high quality for you know cheaper dude if I'm if I'm a if I'm a brick-and-mortar business I'm sure for sure I don't want to be in that space I am shitting my pants I mean whole foods you know merging with Amazon I mean that's gonna that'll hopefully save them right because of you know because of Amazon but that is a scary situation to be in to be a brick and mortar and see what's happening like how do you compete with there with some of the stuff you know I read this thing about dog food actually the other day and you know how little most of the popular dog foods how most of them are pure vegan like most of them are all grains all they'll throw pee protein in there for protein and then they'll color the dog food to make it look like it's got meat in it brown yeah and then if you read carefully I was this whole video on I forgot to send it to you I was gonna send to you at it's I knew you'd love it at the bottom of these dog foods it'll say chicken pork and lamb flavor real small the bottom but there's no chicken pork or lamb it's all just artificially super processed it on and they were showing the ingredients and I was like wow that is a that is a science experiment yeah you know I mean there's like almost no real food I mean it's I you're gonna see this and I've been saying this for a while that you're gonna see the same thing that we're seeing with humans you're gonna see with with animals people treat their their animals like humans and the same type of marketing bullshit that we've been seeing for humans forever like the no trans fat or low sugar or non fat same you see the same protein yeah they do the same thing with dogs are like you know dog food post post walk just watch bro it's gonna get my dog's paleo I mean I don't know anybody else that release I don't personally know anyone else all my friends still feed their dogs the same way but everybody thinks I'm weird or cruel to my dogs because I feed them accordingly to their exercise like I literally how funny is that if people think you're being yeah people think I'm being cruel like what do you mean you're not gonna feed him that you skip he's gonna need to skip a meal he didn't walk for two days he already put on like three pounds I saw I saw a guy yesterday management walking down the street he was obviously obese so big dude he was walking his dog I don't know what what what breed breed it was it was a small dog but the dog was so fucking fat that it almost couldn't walk with its feet and I see this big fat dude with his big fat dog and I'm just like and what's funny about that is when I see that it makes me think of when you have parents who are really overweight with really overweight kids and like oh it's our genetics what's your excuse with your dog dude it's not your dog you say that and this is something that actually fucking stung for me big time you guys know that just what a couple weeks ago it's only been about three or four weeks when I had the big scare with mazzi right and we almost lost him and you know the takeaway for me was not the oh did he potentially get into something or got some random flu was that because my dog was also overweight like he potentially could have died like the increase his chances increased of dying because of that it was a breathing issue on him and the fact that he was 15 pounds overweight well that's like me being like 40 pounds overweight and ironically it happened during this time that I'm down and out and I wasn't training myself and so my my movement was also affecting him and that's what happens to these people same thing because you weren't able to move because you're right like that's part of my routine as I walk my dogs every single day well I wasn't really doing that very often I mean I was being do you have a treadmill at home I do do your dogs ever go on it no they try and bite the trend oh they don't yeah I was gonna wonder how hard is that to teach a dog because I've seen dogs on videos doing I thought about getting one to do that too just because yeah my dog always use a good run or a walk and yeah it's the same thing it's such a reflection on you and your own habits and getting them out and being active that it's totally affects them and it affects the the energy that they have this just it's just I mean they want to express it and if you're not letting them express it it's like shit happens like you'll eat stuff just randomly oh no no your dog has ADD he needs medication dude exactly how funny is that right that that that could very well be like in the future people get medication to calm of course hey my dog my dog's chewing on the furniture yeah and you know he's acting crazy here give him some yeah that's like oh he needs he's got he's got you know you know dog ADD so give him some medication instead of asking you do you walk your dog cuz yeah you get your dog out yeah you know saying you know we we answered a client to shift gears on us from dogs and stuff like that but you I just thought of something that I wanted to bring up on the show because I think it's just important to as a reminder for people that are trying to get fit and get back in shape or that are struggling mentally like because they're they're physically not there and we answered a question about what's more important like getting you know mentally fit first or physically fit in first like you know and you were talking about how they work together you know and I was just we just left where do we go Katrina and I just went out of town for the weekend oh back to the valley go see my buddies and I got out of the car to go pump gas and like that morning we got up early and we trained already and stuff and I'm hitting the road and and I'm and I catch myself getting out of the car and walking and I can feel myself kind of the way I'm walking with my chest up my shoulders back I can feel my glutes firing when I'm walking is my late I trained my legs really hard like two days before and for a split moment I caught the feedback loop I caught the way that just the walking on the ground the feeling that my posture to actually feeling all my and I felt my myself smile and my mood all like instantly change and I got in the car and I actually said something to create Katrina I said you know make sure I remind me to bring this up on the podcast the boys because I think it's so so so important that it's stuff that we just you don't really think about that we get so caught up in the oh I need to lose 30 pounds and the exercise thing and I want to lift this way and do all these things like that and you know there's there's such a major major benefit to training and exercise consistently and those little things that you don't would never thought like that's potentially could set my trajectory for the rest of the day you know and my interaction well my friends and my girl and well here's what here's what happens so when you when you do something good when you have good interactions with people when you feel better when you accomplish more work you're more likely to have more good things happening you know they always say you know what you what you put out your track or whatever well scientifically speaking that's true because if I let's just look at business for example if I do something in business and I succeed more people are more likely to give me more chances or give me money to invest or buy my stuff which then helps me succeed more which then gets me this is why success tends to look like a hockey stick where you just this acceleration and the drop looks like that too or if I do something really bad less likely less people are less likely to help me a lot of stuff right so when you look at your life if you start to feel good if you start to take care of yourself that may be a small change in your trajectory today but every day that trajectory gets that angle becomes steeper and steeper and larger and larger to where a month from now six months from now a year from now you're very very different than you would have been had you not made some of those changes the other thing too is we pervert we really really pervert terribly what health we have for a long time what health actually means and so we're so focused on like you said on you know how we look and you know you know do am I lean am I muscular all these different things that we pervert so much that we miss the the big stuff I said this to Katrina when I get in the car and her response was that she's like you got to bring it up because she's so funny you say this because I just had a conversation with our niece and our niece is like 26 years old real successful girl that she does when it lives over New York and she's constantly going up and down with her weight all the time and she knows what to do and so that's just a matter of being consistent and she said that they had a really good conversation this last week together about this and and she's like you know auntie what is it you know how do you stay in such good shape all time all the hours that you work with Adam and all the hours you work at your job and you still you always look amazing you always maintain this great shape she goes you know honestly she goes most of my life I did it completely wrong but yet I still kind of maintained it but that I was motivated like an athlete you know to to stay stay fit and to train hard and like I pushed myself that way almost like I would punish myself to stay in shape and she goes about five years ago Adam really helped me connect to all the other things that nobody ever really talks about she goes you know he started to make me really pay attention to you know my mood and my energy level throughout the day and my attitude towards my co-workers and you know her productivity level and her ability to think clearly and everything our information she's retaining and all these other carryovers that we get from training and she goes you know I realized like whoa what a better human I was on all aspects of my life so you know maybe you're not much of a workout person but you're passionate about work or you're passionate about reading or you're passionate about art you're passionate about something else in life it's amazing when you're taking care of your body how it repays you on all these other things that you claim are so important to you so if you can learn to make the connection to that opposed to this like oh I'm 30 pounds overweight or I need to look a certain way or being so attached to that she goes he becomes a lot easier to stay in quote unquote shape she goes because now I don't think about like oh I need to go to the gym because I need to lose 15 pounds she goes I need to go to the gym because I can see my attitudes changing I can see my sleep isn't as good as it was I can see that I'm not as motivated I'm not as happy like and I want to take care of my yeah and I want and I want all those things I want to be happy I want to have good conversations I want to have good relationships I want to be productive at work now you've tied that in is a process right so the workouts the workouts a solution to that so yeah I think a lot of people like they haven't looked at working out as that they've always looked at it as just like this punishment mentality I have to get in shape and I look like shit so I needed I need to do something about it's just to change how I look yeah that's what it's all you know usually what it's about that's right and you know here's a thing of enhancing the rest of your life here's just what it really does exactly if everybody and if everybody in the world was just healthy right they would look healthy that's the thing that people understand you'll look the way you want if you just take care of yourself like you care about yourself if you just focus on being healthy and health is a huge umbrella it is your weight is your weight a signal that can tell you some stuff about your health yes it is but it's one there's no you can't possibly read your health with one signal that's impossible that's only one piece of information on this human organism that's extremely complex so look at the whole thing become a healthy and what'll happen is you'll surprise yourself you'll look in the mirror and be like oh shit I actually look good because I'm healthy I don't look good because I'm just trying to look good I look good because I'm actually trying to be healthy I talk about this on every single almost every podcast that ever interviews me they like to bring this this up with me and I try to explain to them like you know I think we have this mentality that we're destined to just overeat we're destined to be inactive because that's what our bodies want to do and we there's this narrative that we've been told that because humans evolved in scarcity if we have food in front of us we'll just eat the fuck out of it until we kill ourselves well part of that problem is to purchase not true part of that problem and this goes back to some of the things I helped Katrina with is you know hey if you want pizza or you want to go drinking fine do those things but don't ignore what your body tells you after you do that like it feels great at that moment the first time that pizza hits your mouth and it goes down so like that indulgence always does right right so don't just connect to that connect to all the other signals that come from that pay then pay close attention to your just have all the information yeah exactly and then you can make better decision right and then just see how often you want that and then you then you find it a lot easier to not indulge in those things because right away instead of thinking about oh my god that pizza tastes so good you go I'll probably be on the shitter in about two hours I probably won't get the best sleep tomorrow the next day it'll probably affect my my attitude at work and my sleep I may not get even get my workout in because I'll feel lethargic I'm gonna hold a bunch of water so I'm gonna feel puffy and you start thinking of all the other things that that come with that and then it doesn't become this I can or can't have the pizza it becomes like I don't know if I really want it it becomes as good as it sounds right now watching this watching this UFC fight do I still got a lot of shit that's more important to me tomorrow than this reminds me of this mentality I feel like like society has had for a long period of time where it's just like a numbing thing like they want to like disassociate themselves with with their own with what their body's telling in them or the quiet and the stillness in their mind because they don't want to listen or look at themselves in the mirror they don't they don't want to like acknowledge their self it's another coping mechanism for sure absolutely it is but it's it's look and you you may at that point when you have because whenever you make a decision the best thing you could possibly do is have all the available information that you can have on making that decision then you're more likely to make a good decision so in the in the example that Adam gave with pizza you you you understand all these things at first it takes you a second because you got to pay attention to them but at some point it becomes kind of automatic and then you can decide with the right decision to eat the pizza or not because it doesn't mean you'll never eat the pizza sometimes you're going to be the pizza yeah sometimes you're going to be a situation where you're like okay i'm going to feel crappy i'm not going to sleep well i'm going to have this and that i'm going to hold water but i'm with my friends i don't see him a lot i really want to enjoy the taste of this we're having a great time okay it's worth it i think i'll i'll and you're making a better decision that's all your that's all you're doing but back to the you know humans just eat whatever the fuck's in front of them and never want to move and that's our natural instinct that's false too because here's the bottom line overeating and stuffing yourself and getting sick is not evolutionarily advantageous and never has been it never has been we have built into us built into us natural bit natural barriers that tell you when to stop eating when to keep eating when to make a different food choice you just can't hear them because we're fucking confusing them with all this food that's designed to do that like how can i possibly listen to the signals of my body when the food i'm eating is designed and processed to override that shit because that's what they're trying to do they're making it as palatable as possible which you know it's going to make me want to eat more it's not hard to eat 2,500 calories worth of potato chips but it's very difficult to eat 2,500 calories of whole natural foods that are right in front of you it's very difficult that and that's your body's natural signal and so one of the best things you could do eliminate processed foods and then listen to your body and people like how do i listen to your body just try it out you will naturally start to see why do you think the whole 30 is such an explosive thing right i mean that's why i mean that's what it is everyone's on that it's like oh my god this is so life-changing it's like yeah we've been saying this message for a long time processed food that's right that's right and so you know and this goes this is true for a lot of different things we were just talking about 80d like kids are if you leave kids alone what kids do very naturally is they play and they learn does what kids do and by the way playing for kids is learning kids are children are literal sponges like we need to we need to sit down and appreciate just how much they learn in a short period of time it will blow away anything any of us can do and i mean think about that a kid can go from not speaking to learning a language in in the intricacies of it and understanding it in a very very short period of time they can understand at the same time learn you know motor mechanics and learn how to walk and crawl and do all these they can grow their bodies all within the same period of time there are literal sponges what they want to do is learn and a lot of their learning is through movement and play and so when you take that shit away and you say sit down in this chair and fucking leet learn what i want you to learn not what you want to learn what are you going to get a bunch of kids that are going to and then you on top of you feed them a bunch of crazy food and all this other stuff what do you think is going to happen you're going to have a bunch of symptoms that look like you're evaluating how they're like deficient in all these you know ways of learning whereas like it's really it's the educator that needs to assess that like why am i not getting through oh you're fitting a square peg in a round hole of us and oh it doesn't fit how do we make it fit communicating to yeah what they how they even learn you're not even going into that process exactly and so i think really it's not as complex as we i think the complex part is the behavior change part that's always very difficult but i think once people understand it and start to take those steps and the behavior start to change i really think that we may be the potential for a real health revolution in a real sense i think the potential is higher today than it ever has been i really really am pretty hopeful i see that the information is out there i think people now have been exposed to some of it for long enough i think now we've had a few generations that have suffered the consequences so people see now like okay that causes this i don't want to do that uh one of the reasons why the i generation is different than millennials i think they learn from the previous generation of things they shouldn't shouldn't do and i think that we may be on the in the beginning of a a real we're also realizing that western medicine doesn't have all the answers you know i mean we're realizing like okay i can't just go to the doctor get a pill and now i'm better because it's now i got all these other things to worry about yeah and so i think we may be in the beginning of an actual real kind of health revolution and i i'm seeing who's the popular voices that are talking about health and fitness and wellness they're starting to the message is starting to become one that i'm like saying okay that's not too bad of a message it used to be the message was terrible 100 percent now i'm hearing people i'm like oh wait a minute like max lugaviers been on dr os and doing those other things and he's got like decent information whole 30 is one of the first you just brought them up right it's one of the first like mainstream diets that's good i've never how do you remember ever seeing a mainstream diet no you could really go oh cool good i'm glad you're doing that right it's the first yeah it's the first mainstream diet that if a client came to me and said something like hey i'm doing that what do you think like absolutely okay i think that's a great thing to protocol it's a great start yeah it's a great place to start great protocol for you to follow you can learn a lot from that yeah if you want structure like do that but anyway i'm just excited because i see you know what this this this revolution is starting to create and i see in our space it's happening in all spaces and i'm excited i'm really excited for it because i feel like uh you know our growth and evolution is accelerating at such a pace that within a generation or two i think we're going to see huge changes and the way we learn and approach things and the way we discuss things yeah and um i couldn't be i couldn't be happier i am so excited i'm so happy that old media is dying and is going to be dead soon you antiquated you can see them start to grasp everything they possibly can though like the the side you brought up with with the advertisement space now right and you're seeing it for streamings in like you know it's it's just that's the writing on the wall right there right you know like it's it's there this clause brought to you by organifi for those days you fall short on getting your organic veggies or whole food nutrition organifi fills the gap with laboratory tested certified organic superfoods to help give your health the performance the added edge try organifi totally risk free for 60 days by going to organifi.com that's organifi.com and use a coupon code mine pump for 20 off at checkout all right first up cell carp i'm a female with very developed trap muscles my job as a dental hygienist has me in a very shrugged shoulders position most of the day what are some exercises or stretches to help enhance the other muscles around it and decrease trapezius involvement you know there's a there's a lot of that's a very common area people get tight is in the in the upper trapezius and part of that is because people have really bad shoulder recruitment patterns and mid-back recruitment patterns because of forward shoulder so they're unable to activate the muscles that pull the shoulders back you did a really good youtube video on this yeah we did a forward shoulder solution video where i talked about some of this it's common because we you know we sit at desks we're on our phones we're on computers everything's in front of us reach everything in front of us yeah so so what happens is the shoulder blades kind of lose the ability or we lose the ability to bring them back and to bring and to to depress them or bring them down and so what happens is the next available muscle tries to take over to stabilize the shoulder girdle and that's the upper trap up near your your neck and so people get really tight there they get tight shoulders they get tight they get headaches and one of the ways people try to alleviate that is with massage where somebody will press down on their traps and loosen them up and the which is okay but the problem with that yeah it helps and it releases calms the central nervous system down it makes you relax that's why it feels so good but then it just goes right back to what where it was because you don't fix it you're not programming dude you know the biggest game changer personally for me with this was and it was way later in my training career was incorporating the farmer carries yes farmer carry this is like farmer carries and the reason why i think as a trainer it didn't the light bulb didn't really go off for me is because when you just when you do them one time they don't feel like a major exercise like you do farmer carries like most isometric exercises right you do it and you're just like this isn't really this isn't really doing much doing yeah like my forearms are getting work like what am i working a little bit my legs because i'm carrying this like i don't feel like i'm building muscle or working like i should but it's such a great movement because it counters a lot of the issue that you're dealing with right here and it helps you keep that in that depressed and retracted position so that was something that i wish i incorporated more with my clients as a young trainer and it wasn't until later in my career that i did i find that movement so beneficial i'm gonna have to well i'm gonna have to disagree with the the exercise election for this particular area and here's why oh really yeah and here's why when you're walking with with weights in your hands at your sides the muscles that are supporting are the ones that are fighting gravity which would be the upper traps because and even if you're trying to keep it depressed your traps have to stabilize because they're fighting gravity up in this situation i'd want to work the opposite direction i'd want to work muscles that pull the shoulders down and back and not strengthen because if you do farmer carries a lot you're gonna get really strong traps like you're trying you're not going to get lats you're not you may get some rhomboids oh that's interesting you're gonna debate this i i'm gonna continue to disagree with you here dude i mean it's because it is it's an isolation exercise it's not like you're doing repetitions of of working the traps well it's not isolation it's functional you're moving it's functional because you're moving but you're keeping the traps in the in the scapula in a isolated position in a and you're teaching it to be in that position solid with a little bit of resistance so you have to hold it in that position what's holding their shoulders down is the weight is helping you bring your shoulders down because the weight is pulling you down and so the opposing muscle that by nature has to activate is the one that fights interesting that weight yeah you see what i'm saying well because i see i was going more scapular uh articulated circle so if i'm hanging and then i'm going through like a scapular circle while you're hanging well yeah just because we've lost connection with our scapula at that point to where i'm trying to regain the ability to then feel where i need to i need to move and pull my shoulders back and then pin them down like i have to literally like take my body through that process of being able to do that but i then again i see like holding static weight to then sort of prompt me as like a tool to get me to understand where my shoulders need to be and then squeeze my way into it and like really connect to that isometrically so well yeah because the other thing of this too is part of why someone's rolled forward in the traps they're just they're overactive they're just being fired they're in an intense in a state of tonus right we say all the time so they're elevated you holding on to some weights it's going to help pull that back into that position this person may not do very well doing that just going through a normal exercise you do circles which i'm i'm pro circles but that's so let me give you that's later for me let me give you another example let's say you want to correct someone's posture because they have forward shoulders and i and i've used your theory of putting them in the right position so i put a like brace on them that holds their shoulders back for them different different how because you're doing you're actively doing it yourself okay so what you're doing with with farmer walks is the weight is pulling you down because technically and you're trying to also go down with the weight so what muscle has to stabilize you're not you're not doing that you're not to be retract yeah you're the retracted part i get but the fact that you're you're also resisting it you're not just letting it hang there you're you're act you're being active and the muscles that are resisting so pulling back i see the mid-back but also the muscles that are resisting are the upper traps whereas if i'm hanging from a bar and i have to pull down now i'm opposing the traps and the traps are relaxing and i'm strengthening with that you know how it that's a hard extra you're asking exactly you're asking someone to activate an area that has been neurologically gone to sleep yeah i would go with that i mean that's why so you can do it with the lab bar you doing farmer walks first to me it wakes that area up it's like and yes you're using a tool to do that you're using weight so it's not and so you are using assistance to get them in that position so i wouldn't stop there it's not the end of it but i think it's a great place some people can't even get themselves in that retract to press position you ask someone to pull down on that they're going to pull with their arms no you they're going to default to their want to be functional with it too like so she's going to be raising her arms all day right like working and having her arms like elevated and so to be able to understand now how to retract and depress in that same position is you know ultimately the most important so you know something like shoulder raises but like you have to learn the pattern of being able to retract and depress and that has to become something that yeah like a pattern like a prone cobra when it's taught really well is actually really good at this no prone coat it's probably one of the best beginner ones prone cobra and i love the farmer i love the farmer walks and then i like what you're saying as far as the circles and stuff like that but i mean again that that now you're asking them to call upon that muscle that they they've gone to sleep for probably years and years of their life so and then i would probably do a seated row with a seated row with an emphasis on retraction and depression and a hold at the every end so you're going to row in retract and press hold for three to five seconds come out and so you're just teaching that because where where she needs to be aware of this is like justin was starting to show within her hands forward and working on someone's teeth all day long she's automatically going to go to that default right protract forward and elevate and she needs to know what that re-emphasizes that same backpack feels like to be locked in back and shoulders back like that and man you get her used to carrying 30 50 60 pound hundred pound dumbbells like that i tell you what like you're gonna you're gonna i think what'll happen she'll get really tight track i mean think about this way what if when you do farmer walks what muscles are you working the most what muscles do you feel sore what muscles you develop the most from farm and it's hard to you're not going to say once it's hard to isolate because it's not an isolation movement but that's a fucking trap you are you are going to get some traps doing heavy farmer walks what you what you might not want to do and there's nothing wrong with working traps if they're overactive but at the beginning you might not want to do that like i wouldn't do any shrugs or anything that activates the traps because she already knows how to turn those fuckers on they're turned on all the time i want to show her how to turn them off and the only way to show her well is to activate the so yes yes and no she's she's they're turned on in one direction right now again you're and you're you're waking it up in the opposite direction right now she's got it to the opposite direction would be the muscles that oppose it like the traps contract in one direction i hear what you're saying you're talking about putting them in a more lengthened position and adding resistance to that and you know but here's the thing like when someone's really really tight in a muscle and we're talking about a dysfunction i'm not just talking about your everyday you know run the mill like okay your posture is bad she's talking about like really really developed they're probably really tight i wouldn't want to work them at all at least for the first you know couple months well i most certainly wouldn't be doing shrugs with her yeah i mean that that's a there's no way i'm doing shrugs with her but at farmer walks and getting her in that position that and that posture 100% prone cobras yes prone crow has got me the seated row retraction to depression i mean 100% i'm i guess a good rule of thumb is work the if whatever muscles tight work the muscles that do the opposite to try and get that muscle to to to relax and then find out what your what your your deviation is and just try to correct that because here's a deal like if you're her back if her back muscles are scapula her shoulder was moving the way it was supposed to she wouldn't have this issue yeah you know i mean well i just understanding like your daily patterns and like how to how to more effectively create better patterns within that movement so you know if you have your arms up quite a bit and you're leaning over how can you do that where you're consciously bracing you know your spine and staying more neutral and also you know putting your shoulder in a position where it's more favorable so you're developing you know more muscular involvement that stabilizes it the way it's supposed to check this out so my my daughter the other day comes up to me and she goes hey you know because we brought her to my dad's house and my dad watched him and dad was doing stuff in the backyard so the kids were inside doing whatever they wanted and you know what do you think the kids tend to decide to want to do all day when they have the choice to be on a computer right so she was on her computer all day and i come pick her up and she's like oh she's like but by my my back hurts you know my daughter's eight years old i'm like where does your back hurt anywhere it was but i want her to point it out and she's like oh it's you know up here so she's pointing to like her trap area and she's like and down here her lower back area and so i'm trying to explain to her well you know you're sitting in a particular position for a long period of time muscles are staying tight other muscles aren't working and so when your body's not moving the way it wants to or the way it should i should say you're going to cause some of these pain problems so i showed her how to change her posture while she's sitting at the you know computer i was like pulling your belly button every once in a while pull your shoulders down sit nice and tall sometimes change positions lay on your stomach instead of sitting in a chair sit in on the floor and so it's just crazy that i'm having this conversation with an eight-year-old yeah you know what i mean it's yeah it's insane yeah i mean like well how that it starts that young but it's it it seems like that's just the environment that we've created you know now we have to figure out how to address this early enough so it's not like something that just patterns all the way i think i think you're going to see a huge move for a movement where there's going to be giving so many kids are meeting specific exercises for this particular area well there needs to be that i'll go further and say that it'll get it'll get mandated in schools real soon here the way that the chairs and the way things are sitting in when they when we start to see that we just haven't seen it yet dude it hasn't been around long enough it hasn't been around long enough to do some serious fucking dysfunction man i tell you what you were in the next 10 15 years when these kids that were markets can demand it i mean you saw even apples already having to address the fact that oh well our phones are like addictive weird you know let's put a little thing on here to to monitor that you know what makes me so upset too is there's like the cigarette warning yeah that's what that is dude have you seen one dude have you seen cigarette warnings in europe they have a picture on the cigarette pack of like some fucked up ass teeth or someone with like a you know with those tubes in the throat and that's like can't like it causes this or whatever like whoa that's that was a jump that's drug the irony those i think they've done studies on that it didn't deter anybody from it right i don't know about that i know that tap increase the taboo of it yeah people are still like assholes i know less people smoke in the u.s than ever before but the here's the part that pisses me off about the kids thing you see a lot of kids now without backpacks that go on their shoulders everybody has the rolling backpacks do you know why because they tried to address the back and neck pain thing by saying oh it's your backpack that's doing it so bring a fucking backpack that rolls on the floor not completely missing on the real reason why their shoulders hurt so so stupid the irony is the backpack would probably do a little bit of good walk with someone to prompt you yeah retracted position yeah that's hilarious next question is from lolo cool j can you discuss the differences in body composition namely body fat percentage between men and women in our forum the other day there was a uh the x competitor so this young lady competed several times before we get really really lean very fit and more recently she said she put on like 20 or 30 pounds which by the way is not a lot of weight considering how lean some of these female competitors get like they get so shredded that putting on 20 pounds they're still kind of it's healthy yeah they're still relatively lean you know what i mean so she's she wrote this whole post and she said it's weird i was so lean before so fit before whatever because i was doing those competitions and now that i've put on and i remember what she said i think was 20 or 30 pounds when i put on this weight way more men are flirting and hitting on me and she's like what the hell is going on like what's happening and so some of the people commenting were like oh sometimes when you're really fit you're hard to approach and people feel self-conscious isn't that and i'm like no i'm like you're you just look healthy yeah you're promoting health which is more attractive you you're you know and you look more fertile and you know healthy and fertile is always more attractive to more people than non-fertil and unhealthily subconsciously even if we think that we think the other way that's cooler like oh that looks badass well like exaggerated is always eye-catching right so like that's why i think instagram people like we've met them in real life and like their features are so exaggerated and you see them and you're like oh whoa shit you know it's like what is going on here like it's not natural no to where like seeing somebody that's naturally beautiful and and looks healthy and vibrant way more attractive and so my point with this is this is asking the difference between body composition well here's a deal what is considered lean and healthy in a man is very different than what's considered lean and healthy in a woman and men can get much much leaner and still appear to have good health whereas women really don't have this thing they can't get super shredded with that in fact they're periodals and that's a good signal by the way when you stop having your period thank you for saying yeah your body now is telling you uh hey you know we don't think you you can have a child right we don't think you're in a healthy enough situation to have a child yeah it's i mean it's it's a natural signal that's like you know they let's address this you know this might be a little too far yeah so i'd say for a man you know a healthy lean body fat would you guys agree is probably between nine to twelve percent yeah for most that's a good range right that's a good lean range that's a good lean range yeah what do you guys think would be a good lean range for women i'm thinking like lean lean would be like 18 19 yeah maybe up to like 24 so my trainers my female trainers that i that i had for like the last core that justin worked with i thought were some of the fittest most balanced like women that we had like working so i mean but i totally agree they were they were they were on point and they all carried themselves i used to we used to do body fat competitions and stuff like that all time with the staff and my my girls that work for me kept themselves between 18 and 21 percent and i think that was like it was it's a great look it's a healthy look on them they still look lean but then they also have curves to them they don't look emaciated they don't look like they're hungry they have their period still yeah they have their period still everything's normal so i think for females somewhere and now mind you too we say a number like that and everybody's different like Katrina you know she has to be like sub 10 percent for her to look like she's super lean and shredded she's since the day i've met her has have kept carried herself between 12 and 15 percent body fat and when you look at Katrina right now i mean she's probably about 13 percent body fat she doesn't look that crazy lean so some people carry there is a big variance yeah there is there is definitely a variance there too and exceptions the rules so when we talk about numbers like this i want to i just want general yeah tell people that it's a general and you can be the exception of the rule and you can be very healthy in a pretty wide range you know this was a good this is a good thing to talk about too is that you can be a man and be and have just as good a health at 17 percent body fat as you would have it 10 or 11 you know this is something that i have to continually remind myself so this is something that i i still struggle with you know being completely transparent that you know because i've seen myself in incredible shape and like i know what like badass fit me looks looks like but when i really think about like even where i'm at right now i'm probably sitting at if i had to guess um i'm probably about 14 percent body fat and and pretty goddamn healthy like i've got i'm eating three times a day i'm you know stepping 10 to 15 000 steps like every once in a while i do a little cardio about to make sure that i got some cardiovascular endurance like doing my mobility i'm like i'm some of i'm as mobile as i've ever been in my life but mentally i still have this goal where i want to be look look a certain way but in reality i'm probably some of the healthy pretty close yeah i'm pretty close to being some of the healthiest i've ever been even though i have this aesthetic goal that i want to to go after and part of that i think is you know it's my own fault and how i view my own my own issues and so that but then you know we we always promote this this healthy body or this healthy look on instagram and social media and imagery average right yeah like that's like like that that's really healthy and it's like no that's actually closer to unhealthy than that look on some guy or girl that we look at we're not impressed with i can feel it for me and this is again this is different from person to person but for me i can feel when my health starts to take a little bit of a dip even if i'm doing everything quote unquote right when i get below seven percent eight to seven percent right around there i can start to feel like okay i can i'm getting leaner which you know i'm shredded i get the striations and all that stuff but i can tell like it's different my sleep is a little different my energy is a little different i feel like my hormones are different um i look in the face in the mirror and my face starts to look more gaunt and people you know my parents were great at letting me know about that by the way i'll show up and my mom will be like oh my god i'm gonna your face is you look so old so and i and it's because i'm i start to enter into that like less healthy you know body fat percentage now for women this is higher typically this is a higher place to be and i really and i think women suffer more from the whole shredded instagram thing because if you're a man and you want a six pack you can be very healthy and get a six pack if a woman wants to get a six pack for a lot of women in order to do that you got to get to a certain leanness that's probably not ideal for you it's probably not a good example is that's why i meant but so she carries herself at 12 you can't see like her defined abs like that so she's got to be sub 10 for her to see that which is technically not a healthy place no no it is very different from and some people walk around at a higher body fat percentage and and are you know very healthy i've known you know i've had female clients that were in the mid 20s body fat which isn't high it's just not super lean you know like 25 percent they looked amazing they felt very very good health was excellent they had good performance in the gym there was really no need to push it any any harder with the leanness so and this this is just it's very important to talk about because i see so many people chasing that shredded body fat you know look and i you know look i i appreciate it too every once in a while i'll do it just because i like the challenge of it and i like to see you know what my body oh i think there is i think there is definitely i mean we talk about with with andy galpin right about is you know stress and adaptation and the importance of optimize or adapt right either optimizing or adapting and you know i do think there is there's a lot to to learn from pushing your body to a new level whatever that is you know so if you've never been you know 15 percent well you're getting down to 15 percent i think there's a lot of value to that and and learning what it takes to get there and then also learning how your body feels when you're there and then also paying attention to what's probably inevitable when you come back the other direction paying attention to those steps as you started to come back and how you felt also it is funny because when you'd see uh you know when you're when you're around competitors you can ask men and women this like when do when do people who date a competitor ask them when they think that they're their their partner looks the most attractive guarantee you it's not when they're in contest shape it's probably a little bit off season like after the contest and they start to put on a little bit of water a little bit of body fat and they look healthier that's when people tend to consider them most healthy and it's and i'm not saying you need to look uh a particular way my point is is that they they consider them attractive because they look healthier because they look like they've put on a little bit of body fat and stuff so but that i i think those are good ranges right to to kind of aim for for men between what do we say eight eight eight percent to 12 percent for women 18 to like 24 something like that probably a good range i would say yeah yeah no i think that with the the knowing that there's an exception to the rule yeah and oh here's the thing there always are here's an interesting statistic uh health issues that are associated with high body fat and men starts to happen when you get around 20% and then women starts to happen when you get around 30% or or a little over 30% once you start to get above 20% for a man regardless of how good you are with your diet and everything everything's good uh if your body fat's that high you start to get some i thought it was potential for negative i thought it was even lower i thought 15 once you're above 15% i thought they showed that the decrease in natural uh testosterone i don't know about that no i don't know yeah i believe that the i think once you you hit over 15% body fat your your natural testosterone levels really yeah look that up i think it's i think it's 15 i want to say it's 15% but uh yeah no it doesn't i and for me and of course anecdotally speaking i i can feel a major difference in me once i get to you know this sub that's why i can tell like i told you guys like i'm starting to feel i'm getting my rhythm yeah i'm starting to get like myself and i know that's because i'm right i'm floating myself a lot i'm floating right around 14% right now once i get like 1210 then i'm feeling really good and i can tell the difference next question is from it's just dan adam during your road to pro what were some of the major setbacks you faced and how did you overcome them wow okay um well there's there's a few that it went there wasn't a lot though um i mean i think that for the most part what about the judging i remember when i read this question okay so that i read this that's the first thing i thought i was like oh okay so okay that makes you not want to keep pursuing okay so maybe if we look at so i was thinking to setbacks like i was trying to like evaluate my own training and like how i went about you know building my physique to become a pro i thought i i thought show over show i really believe that i i i made the improvements that i set out to do every single show i did have a setback my second show um where i i went from taking a second i was second and fourth my very first show and then my second show i took six it was one of the worst placings i had as an amateur and the setback and the mistake i made was taking more antibiotics um it's in part of the way i talk about this on the show about like you know that's kind of the answer for everybody i kind of fell into that trap a little bit myself is i was taking a very minimal dose uh as an amateur before i even started competing i had my therapeutic dose and then when i started competing i took it up to 250 milligrams of testosterone and then my second show because i didn't win i thought oh let me wrap up my testosterone a little bit more and i took it up to like 400 milligrams a week of testosterone and the judges actually scored me lower i thought i looked awesome i you know because i got bigger and that was like what i wanted to do and the judges actually looked at me and said like you look too much like a bodybuilder and that's why they wouldn't place me in the were you like shocked did you think for sure like oh yeah yeah i thought i was because i improved my physique so the way i was looking at it was okay i took second place in the the last show um or really fourth place in the overall standings or whatever uh so or open excuse me so i was like okay i'm for sure going to take top two or top three because i improved my physique but the improvement of my physique i hit stage at like 201 on my first amateur show and then i went 212 on my next one so i gained like 11 pounds and that was that was asling yeah all lean mass so i put on like 11 pounds of pure muscle between shows and the judges were like uh too big looking so then that so that was a setback so that that made me go back down to my my lower dosing of testosterone because i thought i put on too much uh mass and then i realized like okay this is not a mass game for me and i knew that it was about how how shredded that i could be like at that point i had built a physique that was pretty balanced uh as far as symmetry and stuff and so which i think is what most guys that are competing and girls too a lot of them lose because they don't have good symmetry like they haven't put the time under the iron long enough they decide that they want to do a show and their their their decision to want to get go to a show is the most consistency that they've ever done in the weight room which to me i think that's a mistake that you make that a lot of people make trying to get that's a great point yeah so what they do they like this is very common right now where someone's like oh man my friend competed and she looked great and i want to do it and then you know you asked that person like you know have you even strung together a year of training consistently like have you ever done like literally like consistently like day in day out for one year of your life like if you haven't done that like what are you doing competing at what are you doing competing at the competitive level like you have so much more work to do like i had put in 10 12 years of really consistent training so even though i didn't never had a three percent body fat physique i had sculpted a body already i'd already been building my shoulders building my chest building so i had a good base and there's a lot you learn in a long time under the iron that you just can't learn otherwise the only way you can learn is by doing it yeah yeah so you know that could have been a setback and i see that as a setback for a lot of people is they get they get into you know competing well before they've put the the time under the iron of sculpting and building a body because really when you go into a prep and i was just having this conversation this morning so it's funny we're going here and i was telling jessica i was like you know the real work is done off season the real work is done and you building a metabolism that's going to support your cut for 10 12 weeks or however long you're cutting or in my case i was only cutting six or eight weeks that's a great statement yeah because you you have to build a metabolism that is going to support a 12 week starvation diet exactly that's an excellent point so i'm talking to a girl right now yeah how many people have that going into a diet very few nobody does right that's and that's and it's it's it's the wrong it's the wrong mentality going to the show people think the hard part is the cut for the show it's not the hard part is building the physique that you've been probably hopefully busting your ass for for years and then building a metabolism to support a cut that's going to be anywhere between six to 14 weeks depending on how long your coach or you decide to do a cut for and this is also why i used to get really fired up on the show about coaches that would even take clients on that are not in the right metabolic position to even get into a show so if you're a girl and you're thinking about doing a show and you weigh a hundred and say 130 to 150 pounds and you don't even consume 2 000 calories and you want to get it you want to compete for a show get the fuck out of here like i'm i'm an irresponsible coach if i even fucking take your money and that is so common right now because dude i've had clients come to me who are like oh my prep was 800 calories a day it has to be that's what happens when you come you come to a coach who wants to win and wants to take your body to the level you want to take it to and you come to me at 1500 calories or 1800 calories and you got to lose 15 to 20 pounds of body fat like yeah we're not in you're not in a healthy healthy metabolic position so even though this was at my setback and i know i'm going i'm sorry i'm on my soapbox right now because you just fired me up over something but uh some other setbacks that i had you know you mentioned judging like 100 this is uh you know subjective sport you've got these other people that are you know that may not like you or do like you and so how you score there's gotta be a lot of politics here is there's a there is a lot of politics coming but that being said you know i'm a very competitive person and part of me going pro was proving to myself that without the politics remember this is before mind pump so i have no clout no name i don't have a team i don't have a coach i don't have any of these things and i don't think i have a physique that's really really ideal for bodybuilding even though people chuckle when i say that do you think if you let's say you had done this but you also at the time had mind pump with the notoriety and stuff like that i could see it helping but i could also see it maybe hurting yeah it would hurt you think it would hurt it would hurt because we talk so much shit maybe yeah i mean then again though there's i know i've ran in so i recently not that long ago as a backstage of the show and i i ran into some of the judges and that have now everyone's heard of mind pump a lot most of them have heard of mind pump now and some of them are fans and like the show and so they're they're positive about it and they think it's great or what about that yeah because i think social media clout now plays a little bit of a role because before it was like oh this guy is popular in the magazines we're gonna play some little higher so this is what a lot of people don't know is that these got these these organizations look for this now like they you know they're already before when these when the when you sign up right for a show the they're going back and they're looking at all these people's social media presence and you know bottom line is if it's it's the sport if you're if you're good looking if you have a large social media following if you're connected to a team all those fucking things help out yeah now it doesn't mean that a guy like me or a person who doesn't have any of those things can't come in and still win because i did but i tell you what i think i was at a disadvantage i think that it was much more challenging for me than it was for you also had to show your face a few times before they even acknowledged right you know what i mean because i remember who was it that told us that they didn't even want to place you as the overall winner because it was your first yeah no i had i had judges tell me that i'm in fact if we talk i actually talked to a guy who judged my very first show and thought i deserved first place and was getting they got in an argument about me so this was a really cool story that was told to me years later after i competed and talking to one of the main judges and him telling me that he absolutely thought i should have won the show and then somebody else didn't like who i was never had seen me before and was like we can't we can't let him win now he has to come back another time and so that was kind of the argument and he was like it's too he's he's clearly better than everybody else that's on there we can't not put him through and so they put me one position out which fourth place i can't call it you have to be third or higher to qualify that level right so you have to be ready for all these things and be okay with that as far as the setbacks with you know judging things like that but as far as like you know it's it's hard i didn't really have you're here's the thing so like the the setbacks would diet and exercise you were a trainer for decades you or over a decade you you know manage trains you work with clients you've trained your body for so long like you probably got through all those setbacks before yeah i trained competitors before even i trained competitors before i competed now i don't think i was as good of a coach as i am i am now like but i mean i have i had a lot of experience around the space a lot of my buddies were already pros i was seeing what they were doing i actually saw how wide open it was for a guy like me to come in and do really well because many of these young guys that were getting into it at the amateur level really were just clueless about what they're doing to the point where they hired a coach who they thought was really good and i knew who the coach really was i knew their level of education their experience that guy's an idiot yeah and i was like dude this guy's i i know that i don't know a lot of this sport like i'm not trying to come in and say i know a ton but i know that i know enough that that guy doesn't know that i know 10 times more than that guy knows about nutrition mechanics and things like that so it's like okay there's definitely room for a guy i've seen i've seen i had a client send me their diet that they were given okay and it consisted of chicken broccoli and then the occasional like quarter cup of oatmeal and that was it there was nothing else in there yeah i couldn't i couldn't fucking believe it i'm like who this is insane yeah you're you're you're that's a bad situation no it's and you wonder why people get so fucked it's malnourish it's super common you know even the even the placing setbacks in the politics so like i have this i'm different you know so when you say like how did i face these things like i mean i thought i thrive in adversity i thrive in in in situations where on the underdog i thrive in being knocked down like i've learned from a very early age to i use thrive market in nice commercial yeah i wanted to add that i i really really um embrace those situations in my life so you know not it's not for everybody not everybody likes to be in that position don't like to be the underdog don't like to be like tell me that i got sixth place because somebody else look better or this or that like cool that's only gonna fuel my training for the next three months for the next show like tell me i'm still not good enough tell me that stuff that only fires a guy like me up that doesn't that doesn't detour me from continually depressed press through and i you got to kind of have that mental space in a competitive subjective sport like bodybuilding because oh i think i feel like you would just get so frustrated otherwise and be like fuck it because you can't control that yeah a lot of do yeah and then they turn then they turn into victim people where they just point the fingers at oh it's so bullshit it's politics fuck this is like well yeah it is but here's the way i looked at it like that motivated this is the way it motivated me was i'm gonna come i'm gonna be so fucking badass that the crowd is gonna make a noise because they didn't place me and it got to that point where they would move me and they would move me out and the crowd would be like you'd hear the rumble right like because it was so obvious that i was fucking that far ahead of the people that were standing to my right and my left so that's how if you if you allow there if you allow room you know like it's close like you're going to lose like the guy who's got a friend of a friend it's going to win the guy who's a little bit better looking than you is going to win the guy with 40 000 followers it's going to win if you allow it to if you allow a half a percent of body fat or one muscle on your body kind of close then you're going to turn in this bullshit game but if you come in with the attitude like i'm going to smash my competition like i will be the most symmetrical diced person that gets up on stage like and i there was lots of room for me to be better like i was a terrible poser if i actually cared about the sport and actually put some energy into posing i think i would have i would have dominated even faster too i just didn't put the energy well when you pose for me and just then we appreciate it i'm glad you keep it up next question is from adventure length i have been adding priming to my workouts and have noticed a significant improvement playing golf today i noticed i was stiff in certain areas would you suggest priming before playing if so what type of exercises would you suggest oh interesting you got to do priming before any physical activity is going to give you a tremendous substantial but where are you at where are you at with this justin uh i i've been working on this very thing as far as like golf specifically too so yeah i knew that i didn't know how far are we from letting it go where are we at with it so i have basically all the content is there now just need to shoot video if we're going to do that or just like come up with the imagery yeah so it's so literally we're sitting on like a lot of this this question specifically as far as like the the types of movements you're trying to um prime ahead of time towards and so you know if you can think of it uh obviously like rotational elements in there are going to be something that you know you want to you want to like prime and get the the central nervous system to respond to but even more so it's it's a lot of you know the hip hinging it's it's a lot of like anti-rotation so it's being able to uh create intrinsically this this force production but do it under control and so um there's a lot of like very specific types of exercises in there to help to sort of place your body in the right position to really squeeze in and and communicate that to your to your body uh to then be able to respond appropriately and and and really like mobility is is it's creating this type of a stretch but it's creating strength in that stretch well you know you said something about anti-rotation i think this is an important thing to know like when you're when you're generating force in a particular direction let's say you're throwing a baseball or you're throwing a punch let's say you're throwing a punch in your boxer many times what's limiting your power besides technique obviously technique plays the biggest role so let's forget that for a second right let's just pretend because technique you get better at just through practice that's obvious so let's let's take that out for a second the thing that is preventing you from generating more power isn't your inability to generate power it's your ability to control that power yeah so in other words if i'm throwing a punch as hard as i possibly can it's not the muscles that throw the punch that limit me the fact that they're not strong enough to throw it faster it's the muscles that prevent my humerus from flying off my body or twisting and tearing you know that is preventing me from throwing a harder punch getting your whole body rotating in that direction right well but and that's a technique thing also but you're right and so my point with this is your limiting factors isn't your inability to generate that force it's your ability to control that force or at least feel safe in that force because what your central nervous system does without you realizing is your cns will limit your force speed and power in within a parameter of what it considers to be safe okay so for the average person they've done tests on this the average person can generate something like 60 to 75 percent of their actual force their body will limit them within that range because anything out of that their body senses may be dangerous and may cause them to hurt themselves uh a high level athletes or or like olympic lifters for example olympic lifters are the best in my opinion at exemplifying this olympic lifters could probably generate up to 95 percent of what they can actually generate max because not only have they taught their body that's safe to do so but they've also trained in a way to where it is safe to do so um and but and by the way this is why you know you go to lift something and you see what your max is and then you know you're in an emergency situation maybe there's a weight pinned on a loved one and all of a sudden you find the strength to lift something that you couldn't normally do it's not because you all of a sudden grew new muscle it's because your body understood that this is life or death we can hurt ourselves we don't give a shit rather than going 70 percent let's pump it up to 90 percent and you're able to generate the strength so my point with this is you know a very primitive way to prime golf a very primitive basic way to prime golf is to swing right you're just swinging the club and practicing that's like the the super most basic way to prime a much more effective and advanced way to prime is to prime the muscles and activate the muscles that slow down your swing and give you stability and control so that when you get up there you can maximize your technique and your power this is true for any sport that way your your body feels safe going as hard as you possibly can this is probably why when you do something your your when you try it allows for accuracy yeah yeah so that and that's the thing about it's complex when you talk about sports because you need to be able to generate you know a lot of force like on command and then you need to be able to rely on your body to go through the mechanics almost like automatically so it's not something that you have to think about or squeeze and connect to so you have to have this loose ability to be able to trust in the skill that you've you've acquired to then drive you but then like you said control that momentum and harness it back in so you you're balanced and you're under that control so you know all that considered those are like those are three different sort of components to you know bring into the golf game this is where I also like using like a band distractions right like a perfect a band distraction at like your in range of motion right so part of like with sports too is like the control from from one direction to the other right that's where a lot of like form is lost that's where a lot of power is lost is like when you're going from the backswing when you're pulling back and then you're going back the other direction it's that split second when you're pulling back change of direction the change of direction where there's a little bit of play and if you don't have good control in that that exact position right there because it's their in range of motion right right so going to your in range of motion of any sport so we're talking about golf so in range of motion on the swing creating some sort of a band distraction in that area kind of forces you to get connected neurologically in that area and create tension there so you can do that you can also add a prop you know with like I show in the example like using a stick and creating and driving that force like in that back part of the swing but also consider that your knees are internally rotating so that's something that a lot of people don't concentrate on communicating to their body like specifically they just sort of shift their hips but we also need to understand how to kind of you know like add a little more tension and muscular control in that direction and so that's something I highly suggest you prime ahead of time so that way your body is responding with that shift of force from left to right and then you know transference now this is a problem that we tried to tackle with with maps prime what made it so difficult to write was the following the way you prime your individual body can be different than the way someone else primes their individual body right for the same exact physical endeavor so if Justin and I are golfers and we go out and we want to prime our bodies for golf Justin and I may have completely different priming protocols different hitch in my swing there there's that there's you know different you know muscle imbalances different recruitment patterns and so this was why it was so hard to write prime because they're like how are we going to write a prime like what are we going to do either the options were this we either right had a prime every exercise in a very general way like this is how you prime a squad this is how you prime but then we would sit there and debate and we're like yeah but what if somebody has this what if somebody has that you're so right because I can't even put somebody in a proper swing if they can't get enough retraction out of their shoulder and depression they don't even know how to get their body to respond properly with that exactly and then of course especially if you're a beginner or even hip hinge and then if you're a beginner and you go play and you go swing the club and you don't prime properly you're going to learn how to hit best with bad recruitment patterns and now you've limited severely limited how good you could possibly get you know later on down the line right so you see people with like excessive back arches trying to create this weird swing and it's just like they don't even know they don't have like their they don't have any activity in their tva they don't know how to like connect to that and really brace their their spine through this complex movement so it's like you said it's it I would suggest nailing prime specifically just just our wall test our uh windmill test mill test you know our squat test just that's a great place to start if you nail those I guarantee your swing will be fucking stellar dude it'll be excellent if you aren't we flying Brandon out here yes so once you fly out Brandon pfs yeah if you guys check them out he's brilliant and they have a golf pfs too awesome is very specifically golf uh information as far as to how to you know add mobility and add like uh you know like lots of skill like golf related skill and strengthen that skill yeah so I mean I guess the short answer is priming will benefit any physical endeavor anything you do physical where you want to perform if you prime your body properly you're going to perform better faster and so what I mean by that is many times what people will say is it takes me like 15 minutes or 30 minutes or an hour to really start to get into my groove well how would you like to get into that groove right away like right first first set or first time you swing you like you feel it because you've primed your body properly and connected because you're absolutely connected and so you know if you don't have maps prime I highly suggest and rolling in it take the compass test and then figure out how to prime your individual body and then that'll give you a great priming session for look out for further content exactly uh check this out we have a bunch of free guides available there's like 12 of them you know how to train your chest how to train your calves how to get a flat stomach or flat tummy you know how to do hit training properly all these guides are free all you gotta do is go to mind pump free dot com and get one or get all thank you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted rgb super bundle at mindpumpmedia.com the rgb super bundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the rgb super bundle is like having sal adam and justin as your own personal trainers but at a fraction of the price the rgb super bundle has a full 30 day money back guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com if you enjoy this show please share the love by leaving us a five star rating and review on itunes and by introducing mind pump to your friends and family we thank you for your support and until next time this is mind pump