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It's 50% off So if you just want to do that go to maps red calm and then add the code January 50 for that half-off discount. All right here comes a show look for long-term fat loss success walking is superior to running All right. Ooh, I like that. I know I like that a lot ahead people's heads just spun right now I said that will you do a cardio people? I like that because it's also It's the opposite of what I thought and said to clients for the first probably five plus years of being here for me Yeah, maybe yeah, maybe ten. It's gonna be nice to myself. Maybe I was thinking five to eight Really it might have been ten and you know, I've shared on the podcast that you know Clients would fill out that form the park you right and they in one of the questions in there was always You know, what do you do for a form of exercise right now? And inevitably at least one of every three people would say oh well my husband and I we walk every day It's golf. I would say I would break in a sweat You know, I would totally say that they are it's a minimal amount of calories We're burning and that's insignificant to what we need to do if we want to lose 20 pounds And we're totally like shit all over there walking now the irony in that is fast forward, you know 20 years or 15 years later from that Me coaching somebody now And they and they come in and they say Adam I'm not doing anything really and I want to lose all this weight And I want this that that I'm willing to come in seven days week I the the stuff that I tell them now is like, okay All I want you to do is start with walking. So it's like the exact opposite of how I thought You know 20 years ago So let's be clear first is put aside the performance effects of exercise Obviously if you're looking for stamina and endurance athletic performance running is gonna be better So let's put that aside for a second. What are the what are the one of the I guess Pluses or advantages of running over walking is it burns more calories per time being spent? This is totally true. So if you do 30 minutes of walking versus 30 minutes of running You will burn more calories running. Okay, but that's where the pros and here are the negatives Most people don't know how to run. I don't mean most people can't run. I mean most people don't run Properly it's a skill and most people stop running right around the age of 12 or at the latest Maybe when they stop playing college sports and so they decide that you know lace up my running shoes I'm gonna go start going running now It's been you know 10 15 20 years since I ran and their form and technique is off they have muscle imbalances and In just issues with their technique and form and add to that people run not to learn how to run or to run Well, but rather they run to fatigue when they decide to go running So one of the worst things you could do for your form and technique if it's already bad It's to do it to fatigue and it's no wonder why running is the number one form of activity In relationship to injuries. It's the most you will produce the most injuries with running versus You run flat footed you have bad form like this is gonna impact your joints way more than people realize Yes, and it's just like that repetitive stress. It really adds up Especially if over time, you know, you gotta consider like arthritis and things that are gonna come as a result of that Now in contrast most people have not forgotten how to walk most people still walk every single day We haven't become walley yet. So maybe 20 years from now. It'll be different But people still walk. So if someone goes to walk for activity, we're not so worried about form technique You know balance muscle imbalances you can walk because you walk all the time. So there's that right there Here's the second con of running you typically need to change your workout clothes or put on some workout clothes You're gonna sweat. It's not something you could just do in the middle of day and then go to a meeting Because it's not as convenient Walking is extremely convenient. I can do it any time of the day. Don't need to change my clothes I go out. I go for a walk and come back Super easy. So it's far easier to inject into your everyday life and this plays a huge role in Long-term consistency. This is by far the biggest I would say the most impactful factor with consistency is how easy can I inject this into my everyday life? And it's easy to do a 10 to 15 minute walk after breakfast lunch and dinner Which come out to 30 to 45 minutes of extra activity not as easy to go do a 15-minute run After breakfast lunch and dinner, especially if you're at work or you got other obligations It's very much so asops fables, right? That's tortoise in the hair. Isn't that where that is not where it came from? Right, so it's very much so that right like The rabbit comes out and gets way ahead of the turtle But one's up happening the turtle wins the race right to ruin the he burns himself out, right? And so I just think that that applies to real life Many times and that it's not just with cardio exercise I think a lot of times we we we ride off that the motivation and the the energy and the hype and we make our Short-term decision based off of that current state that we're in and you know theoretically Yeah, I'm gonna run three or four days a week or every day and that's gonna get me to my goal And maybe the first couple weeks you stick to it But then life hits you and then the sustainability of that is just unrealized aside from all the points you bring up Which is the injuries and all and how inconvenient it is But it just it's not sustainable for the average person and I know by the way every time we do something like this where We talk about running or we always piss off a you know Fraction of the audience and the fraction of the audience that we always piss off are the people that love to run I'm not speaking to you Yes So I just want to make that clear that if you enjoy running and it's therapeutic for you And you're a good runner with good mechanics and you don't you're not suffering from chronic pain And it's a meditative for you and you're and you've been consistently. I ain't talking to you keep doing it I'm all if I got a client you hired me and you said that to me I would not say stop running. I wouldn't work with what you got Yeah, I wouldn't tell a client that no, but if I have a client who comes in Who is not doing anything for exercise and they want to lose weight? I am not going to suggest that to that person that is not a I don't think it is a smart strategy for over 90% of the population. No, it's not a long-term strategy It requires a lot of effort work and coaching to get good at running if you're not somebody that's been running since you were a Child which is essentially what's required to maintain the skill now to be clear Humans did evolve to run and we're amazing runners when done properly But we lose that skill and nobody treats it like a skill like I know very little very few people We also evolved to throw a spear, right? Fucking people to throw exactly so I know I know a very few people who decide I'm gonna go running and then say you know What I'm gonna do? I'm gonna really practice running. I'm gonna hire a coach. I'm gonna learn how to run properly I'm gonna look at my biomecant nobody does that they say I'm gonna start running to work out Lace up their shoes and they go run until they're tired and the entire time especially as fatigue sets in Technique and form is absolutely terrible. I remember when this first really hit me I was going hiking and I saw runner after runner pass me up and you know, I'm a trainer So it's hard for me not to notice biomechanics and as people pass by like oh my god pro nation Oh really bad supination anterior pelvic till oh my god his shoulders are forward I could see all these injuries and then there was the rare Runner who ran by me that look like a gazelle like they look like they they were running perfectly and it looked Flawless and painless and it dawned on me like that's a skill just like any other skill and Unless you're gonna treat it like a skill which by the way, there's a there's a long learning curve If you haven't run consistently well for years it's gonna take you a good year of practice of skill acquisition of correcting muscle imbalances and mobility work and Stuff to be able to do it walking doesn't have that walk that that your average person can't even sit with good posture. Yes, totally It's what are we talking about? You know now we got to like get out there and run and do something like super strenuous like that when I can't even hold myself In good posture So it's you just have to consider what the very average person your everyday average person really looks like in their daily habits and Rituals and so that's why we're speaking more in that direction. Yeah And the problem is when people make the comparison, they're not using Realistic real-world context. So when they do the comparison they say Running for 30 minutes builds this much VO to max burns this money calories Walking for 30 minutes does this and burns this many fewer calories. Therefore running is better But when you look at real-world context injury risk, you know How long it takes to build the skill of what you're trying to do how easy it is to inject into daily life? What how long people tend to stay consistent doing each activity when you all add all of that up? Which is the real world because those other stuff doesn't matter It's what actually happens a real world walking is superior when I got clients to walk instead of encouraging people to run Which is what I did early on People got way better results because they didn't hurt themselves. They were consistent and it was easy It's easy something you can build on so I could we could pause the podcast right now I could go for 15 minute walk come back and I'm okay if I go for a 15 minute run And I come back I gotta let I'm sweating maybe breathe it's not appropriate to do throughout the day for most people So to me, that's the best the best argument is that is the is the consistency piece Yeah, um The end you know scaring somebody about injuries and there's gonna be always a percentage of people It's like I don't have any pain when I run I feel just fine or a wall But I'll just go do the elliptical or a stair master and that doesn't bother me But the idea of selling somebody on building walks into their into their lifestyle I think is just more realistic to maintain that long term And to your point Justin, it's very easy to kind of scale up I would always start off with this hey go for a 30 minute walk with you and your spouse after dinner every night is a great And what ends up happening is they start to do something and they like that It's like oh this becomes a part of my routine now to Sal's point I don't got to change my clothes. I want to do something a little more intense Yeah, maybe on the weekends and I start to extend those those walks to two-hour hikes where we go somewhere and Somewhere beautiful and and and get more calories burned, but it's really just it's it's changing the lifestyle And I think that was in the behaviors around that so I think that's the thing when you add all that up You get a greater real-world fat loss effect from walking and better health effect from walking You're still of course with running you're gonna build more endurance more stamina more athletic performance Which is fine if that's what you're looking for, but most people are like look I just want to be fit and healthy. I definitely want to have improved fitness and performance, but I'm not looking to go too crazy I want to be lean. I want to have good health I don't want to have any pain and when you look at it in that through that lens Walking is just so so amazing and also by the way when you look at the longest living people in the world What they all have in common. There's a few things that they haven't come But one of them is just daily activity. It's not even daily hardcore activity. It's just daily activity It's the 90 year old fisherman in Sardinia that you know goes out on his boat and fishes and walks You know and walks up the the hill to get the berries and farmer that works their land, you know Yes, it's that kind of stuff So this is what you need to consider and it's important to consider all of this when you're looking to Improve your fitness look at your goals and say what's realistic. What's actually gonna stick? because You know you might burn 25% less calories walking, but if you walk Consistently every single day versus a spotty record with running. It's gonna be more effective and that's just the bottom line Anyway, so I want to ask you Adam I know your son's about a year older than mine or so is are you seeing cuz you always tell me how like he's The easiest kid in the world. Are you seeing any signs of? The terrible two so actually the funny you bring that up because you didn't know this I didn't say anything to you Yesterday he's so you got the flu right the last like four or five days poor Katrina when we were off in Utah She gets stuck with him being sick and he was this was probably the one of the sickest, right? He was grabbing his tummy and oh help me Yeah, help me is one of the things he says right now It's one of the first pair which is so cute because you'll hear him last night I was I was putting him down and you know He got up after I walked out and I told you guys We have the kind of door lock on it and he hears the door and you hear It's like it's so dirty But anyways Katrina said that she goes you missed the the craziest breakdown Matt I've ever seen Max have and it was going to the doctor She goes as soon as we got out of the she goes he threw a fit She goes he did not want to be in there like so obviously he's now reached an age where he's probably what I assume So sitting with shots. Yes, that's what I think he's he's got to buy him something afterwards Worked on me, but she said it was she goes she walked in and and Dr. Traeger is our pediatrician and she goes Dr. Traeger I don't is this what the what everybody talks about Tantrums and stuff because we've experienced nothing like this what he's acting like and and He's like, yeah, no just feel blessed that you don't deal with this a lot more and he goes Yeah, I've never seen him like this So that was the the only thing that she and I haven't seen it yet. So I haven't seen it I've told you guys before. I don't know if I've shared on the podcast His you know tantrum thing that he does it's the funniest thing in the world He which I know most parents are going like fuck you it's not funny when my kid throws a tantrum But when max does it He like like if I he doesn't get his way like oh wait to put this away right now We're gonna do this or no, we're not gonna do that right now If I tell him and he's upset or would you would typically throw it to him? He lays down on the ground and he puts his face down and he taps his fingers on the ground And he and he does this like slow kicking he goes And he's faking it and it's not loud making you feel bad. Oh my god. It's way more effective. Oh, it's so hilarious Your son's a closer. Yeah, he probably is but except for his parents. Yeah, I know he's been he's been um, you know We we were all together right and we were talking to Brooks husband about you know raising a kid and we're all sharing stories and they they've had a really hard time Right the kids had a lot of stuff that they've had to deal with and I always feel bad in those conversations Do I just keep my mouth shut and don't contribute and not be the one parent, right? You don't want to be the nobody likes the guy who's just like oh my kids so perfect Yeah, so I just kind of keep my mouth shut in a situation like that because I don't want to be that asshole But the truth is the kids are so different like I have my two older kids my oldest really didn't throw Tantrums, I mean, you know here and there but not often at all my daughter She would throw tantrums that I swore to God if you could hook her up to cables You would power a city like that's how much energy Output she would have with her tantrum. She was way more explosive if it was gonna happen You know the very few times, but when he did you knew like everybody knew like he was upset They're just big feelings, right? Yeah, how much a big emotional guy You guys are both way ahead of me in this in this in this area, right? So how much of that and you Doug included because you've been there, too How much do you guys contribute? To nature versus nurture in that situation like how much is Everett being that way Justin because it's in his DNA He's more like his dad where he gets he has he blows his top when you get some set Yeah, and how much is that, you know, maybe that kid I think it's a lot of nurture a lot of nature because I have they all raised in the same house very similar Very different Courtney and I are very chill about a lot of like how we handle a lot of those situations Try not to stoke it or like, you know make a big deal We really try not to make a big deal out of these outbursts. So it's not like I'm fueling it Yeah, that's why it doesn't happen all the time. But like yeah, I definitely think it's partially Part of my you know DNA in there because I would have like explosive Reactions when I was a kid because I suffered through like a lot of anger Issues and things and it's like a bummer because it's like where where is that like what am I contributing that that's causing like The anger, you know in him. I don't know that I have. Yeah, I really can't yeah Well, I have three siblings and we were all pretty different with that My brother was the one that he would if he threw a tantrum it was like it was over But as an adult and as a teenager it totally switched He was like the happiest and he's like that now as a grown man He's always smiling always happy always in a good mood. I never I wasn't a 10 temper tantrum Type of person my other sister was very much my other sister wasn't with my kids the older ones very different Araleas is interesting He's only you know, he's what is he's 15 months almost now and We're seeing little hints of it like he'll get really mad and if he's not getting what he wants He's not getting his tension. He'll take whatever's in front of him So if it's food or whatever and you'll throw it and just to get your attention All right, and he'll look right at you when he does it he'll look at me hold it and fling it Defiance here we go buddy Or if I'm like playing with him and he wants to go down and I'm still kissing him and I want to put him down yet He'll grab my face and he does this like where he squeezes real hard, you know, does this thing? So I'll be like oh and then you'll feel bad even though that even though you guys like the kids grew up in the same house I always wonder though like and I'm like I know how aware are we of like these little subtle moments? I'll give you an example from that just happened like three days ago or whatever And and I think these occasions have been so rare for Katrina and I that it's so obvious to us when they have it So Katrina I like we'd never fight in front of them. That's what that's never going down Well her and I don't really fight anyways But even like even the way the tone and the stuff we talk like if there's any sort of I told you guys that one time Where there was kind of this like business kind of heated conversation we have we weren't yelling we weren't arguing But the energy was you know me going no and like talking that way it was enough to throw him off So she just had another situation like this where she was talking to her brother on the phone And she got really she got really mad. I'm she was actually stepped out of the room And she was like yelling and they were getting back and forth and she said it was very short live because she heard max Start crying in the other room. And so she cut the phone off. So what I'm saying is that you know Do you guys have there too? Can you remember or did you have the awareness of you know? Maybe when one kid was going through that was a tough time for your parents like financially or they were maybe arguing like maybe They weren't vocalizing it so much, but it was they they were going through something, right? Definitely, there's definitely a there's probably there's always a nurture component But if the best studies to look at with that are twin studies because twin studies you have identical genetics and they're going through the same time Yeah, and very similar and so twin studies can tell you quite a bit and twin studies show that there's definitely a Strong genetic component to temperament now nurture plays a role, of course But there's there's clearly a genetic component the argument is which one is more impactful I think if the nurture is extreme that's more impactful for example You could have great genetics for temperament, but then be brought up in an abusive household Right now the nurture really or never receive love or never receive love, right now that makes a bigger role So it I don't think you can't give a clear you just know that they both influence and then when you have multiple kids It's really interesting to see the differences between them What you know what one is interested in what the other one is interested in how they are like my older ones are very different when it comes to My daughter's hyper competitive Super ambitious super ambitious hyper competitive my oldest not so much, but things tend to come easy to him So he does well because he's a smart kid But he's not like my daughter where my daughter's like I have to be Number one and if I'm not number one I'm the loser and she's like she'll be upset if she gets one wrong on a test So I'm like I talk to them very differently like I kick my boy in the butt and I pull her back because she's such and that's definitely That's got to be something genetic a hundred percent. It's just so different right now I mean we know that it's both right I just always wonder like how much of that and I think a lot of times people sometimes just automatically Oh, that's just how they were born, but they're just not even aware of the the the energy that you mom and dad had at That time and I think I when I see these little moments like that that's that's so subtle It's not Katrina and I are happy good But just the fact that she was on a phone call where she was angry So it makes me go like man Well, maybe the mom and dad don't fight a lot But maybe the mom or the dad is very high energy and has a lot of hard Conversations or maybe she had a stressful pregnancy with right and right or just or maybe the the mom or the dad is battling Something internally and I just I've said this since the very beginning with max is that you know I really believe especially those early years when the kids can't really communicate or articulate their feelings that They're hypersensitive when it comes to like energy around the room just can feel that and so maybe even if they're not Vocalizing or you know not giving the kid love. It's not like an extreme nature thing But it's enough that there's something going on it internally in the household Whether it be an individual or combine that's actually bleeding into how the behavior of course You know, I guess it's all how we were programmed, huh? Because this is a simulation anyway Yeah, you know what sucks about that that is that if we were in fact programmed We would think that we weren't we think that we have free will that's why it's so I hate that I hate that game. Well, did you see that article about the universe? Potentially like being pixelated. Yes, okay, so I did what do you mean by that? It was really hard for me to understand where they're coming from okay So if you look at a computer image or game and you shrink it down enough you notice there's pixels, right? Yeah, there's pixels and they're all the same size right and those pixels ultimately make up a picture which makes up or whatever, right? There's evidence that the universe is also this way at it just much smaller smart much smaller level. There's something called Plank length. I think it's called Doug. Maybe you can look this up This is the smallest unit of measurement and everything is made up of this particular plank length And nothing is made up of anything smaller than this So when you add that to things like cosmic rays that seem to travel on a lattice So they also seem to travel in this kind of pre-programmed Set thing and then there's rules in the universe like speeds of light and well They're trying to like talk about gravity to being like completely different like the further out you go in space Oh, it literally sounds like like a computer game. It really does. It's almost like Tron nailed it Yes, so I mean so within the metaverse is like the computer within the computer type of deal Is that what well think about this way? Engineering it or maybe we're creating another one. We don't even realize it. Yeah, see what is this? This is a plank length is believed by physicists to be the shortest possible length in the universe So it's like a it's like these are like cosmic rules That are very similar to when you program a computer or a game The one for me that always trips me out as the whole the observer effect when it comes to particles Yeah, and it makes me think of like a video game when you're playing a game and you're walking through a level Yeah, it just slowly reveals itself. Yes, but if you're not in that level wasn't there It's in the whole game. Otherwise. Yes, it's so Mind-bending, but if you think okay, so here's what's really trippy, right? If we follow our trajectory at some point humans will create realities that are for all intents and purposes You won't be able to perceive the difference from that reality this reality will create realities that are essentially identical to this one and the goal is or will be to create sentient artificial life or life that believes it that has its own Consciousness that has its own belief to have its own free will and that kind of stuff So if that's our direction which it seems to be yeah, and if life if the universe is as old as they say it is Then life has existed on earth and if intelligent life's goal is to do what we do then they've already done it So we may be well. I feel like in like the 10th level or why are we all wired to try and create something that has its own Intelligence I don't know dude. It's just this weird thoughts like why were we so focused on Making that a reality. Have you ever watched do you ever watch the I love this freaking animated show because it's for adults The physics in it and the science in it's actually kind of weird and accurate. You guys are watching Rick and Morty Mm-hmm. I've watched a few. Oh my god I love it So this is one episode where they go to this like arcade in like this weird planet in his universe And there's a video came called life I think it's called and he plugs into it and he literally He's born and then he like goes to school and he's getting bullied and then he like he meets the love of his Life and then he has children and then he gets cancer But then he beats it and that his wife dies and then he sees his grandkids And then he's on his deathbed and he's like looking at his kids grandkids and his great-grandkids It's like this has been a really great life, and then he wakes up in the games over and he's like what the fuck man Not bad Morty you kind of wasted your 30s though with that whole bird-watching phase Where's my wife Morty? You were just playing a game. It's called Roy snap out of it. Come on I'm that's not real and he goes like you've been playing for like two minutes like what the fuck I Was cracking up. Did you guys see the article Jackie sent over an article about some I think it's called south SO as S O T H Eba y or something like that south south of the south of the south of the south of the B No, they do don't they do auctions for really expensive items. Yeah I've never like super super super exclusive shit. Oh, I've never even heard of them before really Oh, yeah. No, you know what they were to Doug? Yeah, you too, Justin. Yeah. Oh, I'm just fucking me You're the money guy too with the hell yeah, no, I never so okay, despite they do the auction like that's all I know about them Is that if you have tell me what they give me I also do high-end real estate? Yeah, I can look it up. I think it's like super exclusive. Oh, I had no place Yeah, give me a rough idea what this company does that was the first time I ever heard of this company So they just sold their first first house that will be on blockchain right through ethereum And it will also have a mirrored metaverse house So and and I mean this is gonna be interesting, right? If like the future of when you buy real estate, you also give it to the largest most trusted 1744 For art art and luxury. Oh, dude. This is so set the bees like it was art This is where the lizard people sell their shit That's how established it is okay. Let's say you had like a an original, you know, DaVinci or something I had no idea about this company. Really? Yeah, I feel you've been living under a rock to not know that this So is this so the dimensions everything will be exactly the same and so you will get that one's real. Oh, yeah You know, it's so the the article is talking about how you know when these because here's the thing that I have a hard time Understanding is you know, if you buy these things in the metaverse What happens if because it's infinite how big it is and What's the what you have to be people want to go to yeah You you have to buy or otherwise you're somewhere up in bumfuck Egypt and nobody gives a shit Nobody wants to come to your side of the I think that's a real place by the way. It is yeah Yeah, I think it is. I know Tim buck two is Tim buck two for sure. Yeah, maybe Doug look up bum fuck But okay now Yeah Maybe though the natural progression is what we'll see is for example Snoop Dogg has a house in the metaverse you want to go to Snoop Dogg's like metaverse party Well, and somebody he's gonna be there because he he bought that and has established where he is Somebody has already paid 450,000 dollars next to the real estate right next to him. Yeah, so I do get like so I get if somebody is That is famous and has a you know a cult of people that follow them and they buy in there that That's I mean it's kind of like how how much of the Starbucks buys real estate in real life Right, they they don't a lot of times they don't even go in and do a lot of work They just go where a weed shop McDonald's is there. They know McDonald's has done all the work They have enough draw and people that okay, we go there We did the research so all right. Let me ask you this question, right? So who's your favorite who's a celebrity or athlete that you like really want to meet? Is there one for you? I'm not really like that, but I'm a big Dennis Rodman fan So let's just listen to your for your example Okay, so let's say Charles Barkley or Dennis Rodman have a house in the metaverse It's identical to theirs and you could pay a thousand dollar ticket to visit his house in the metaverse And you know that his avatar will be there and he's there controlling it So you actually get to meet him through the computer, right? I would do that, right? A lot of people would I could see a lot of people doing Yeah, I know if you know that again if I knew that Dennis Rodman's house is right there And I could buy the house right next door for it. It's a real place. It's not really a place Okay, no, it's a an expression that means the middle of nowhere and it comes from the military Okay, so it's not real, but Timbuktu is Yeah, and it's literally spelled T. I. M. B. U. I thought it's B. Oh, okay, Tim like it's like an T. I. M. B. U. K. No be you or something like that. Look it up. That's a real place But it's like an African city or town, right? Yes. I am B. U. K. T. U. Timbuktu. You have to say like that Yeah, got it. It was like to do kaka. That's a fun one to say. Yeah, I was listening to Gary Vee Cuz obviously Gary blow out. Yeah, I got all the way up there, huh? Yeah, you know Gary Vee's like a huge NFT guy and he's like He's one of the people that are kind of pushing this movement, but even him like I overheard him saying that you know Believes that you know, 90% of these Will end up being nothing, you know, they won't of course Isn't he just making chicken scratch and making those into NFTs? Yeah, well, he's because he made them though They'll have some value at some rate, right? Well, he what I think he understands and I do agree with is if you already have a Network of people that's the hard part, right building a network of a million people that give a fuck about what you're doing, right? That's a big deal. That's the way you have weight, right? And so you you selling something that gives virtual access to you is definitely got value to that to your point You were just bringing up if I could be right to Snoop Dogg's virtual house If I knew his he was operating an avatar that was in there, right? But I'm not buying a house next to Steve who just loves to buy and invest in NFTs in the metaverse And I don't know anything about him and you know, I don't buy a house You'd be rubbing elbows with other Successful people in that metaverse, you know, so you're walking around with your avatar and you're like, oh shit There's so and so so that's the concept of this which is kind of interesting, right? it'd be kind of cool if I had a a Virtual version of my current house right now and I could host these virtual parties Everybody puts their Oculus goggles on and stuff and then you're now Hanging out in what looks exactly like my house in the real world and you know, if you spill on my carpet It's not a big deal, right so it's so there's some cool parts of it Everything and you guys I mean you guys have now experience. I brought the Oculus up to Utah So you guys have been playing it a little bit more so like that. I mean how real and hella weird, right super weird And so I had a weird thought that like what if you know There's like these houses you kind of go in you're checking out and like one of them was like an MLM party You know like they made it into the trap to you Like no, it's made it here By the way, if you ever get it like a message on Facebook from an old friend in high school always nine out of Lunch I'm thinking about you the other day Adam remember me John you are makeup, right? We should grab some lunch sometime. You're into organic stuff, right? Oh sure health guy Have you ever heard of a goji berry? It's miraculous Anyway, I read an interesting article and study on Competitiveness and the difference between competitiveness in men and women So there's a difference and it's very interesting So in the article they were talking about the the income gap And then they talked about in the article how when you control for factor for all the other factors The income cap shrinks considerably and so then it's not this whole like 70 something cents to the dollar It's more like 98 cents to the dollar But still there's a two cent difference between men and women when we control for all these factors and the theories are Men and women are competitive differently and men seek out, you know money whereas women want other things You know or consider other things more important What's the deal? I feel like I need to get you do it because you what you just said something that is going to trigger a Bunch of people that there's that there's I know that there's a two cent difference And you need to you need to explain how you came up with that and not what everybody else tries to say right No so when you look at all of this and you so there's a gender pay gap and in 2021 they'll say that women will earn 82 cents for every dollar earned by men But it doesn't account for certain characteristics such such as an employee's age experience level of education Whether or not they stop employment to do something else and then come back like those kinds of things and when they like have a baby You mean whatever right so that's a common one right so when they factor all that stuff in Then you find that it goes from 82 to 98 cents So actually the the the pay gap almost all but disappears, but there's still a a two percent difference And so like what's what's going on here? So they did the study on competitiveness between men and women to see what the difference was And there was this game that they played where you you you could make a bet and if you won You if you won then it's you could keep all the earnings Or there was another game where if you won then you get to share the earnings with the people who lost, okay? When people were given the option to when when the when the when the winner takes all 51% of men chose that Whereas 35% of women chose that so only 35% of women wanted to compete if it was win win or take all whereas 51% of men wanted to win it to take the to well What was what was the risk factor in both those cases because I do know that there's also those studies that show that men Are way more likely to take risk Yes, no, this is the same competition now when the when they were given the option to share their winnings The amount of women the percentage of women willing to compete went from 35 to 60 percent for men It was 52% so it was almost equal 50 50 for men if I can share it or if I take all with women It was 35 versus 60% so they said why is that like why was it that the women were so much more likely to compete? When they were able to share the winnings versus when it was winner take all and here's the theory that I guess one I'm not sure or nurtures. Well, well, it was it was not that no Oh, it was not that they wanted to help and take care of all interesting It was female participants may be more inclined to smooth over bad feelings with losers of the competition So they're there were they're more I said don't give a fuck. Yes That is empathy base because they're trying to make everybody feel well And if you go back from you know again evolutionarily speaking women were the society builders So when the when them, you know, and this is how the theory goes It's the most except the one men were off hunting and there isn't much We're not gonna sit. We the men didn't talk and discuss Who's doing what it was like you fall in line and you go right and you see this in lots of different kill protect Yeah, and very basic and you see this with boys if there's a hierarchy with boys and they grew up together It stays pretty stable the leader boy in fourth grade tends to tends to still be the same kid in 10th grade Whereas with girls, it's very flexible and malleable and people move around and that kind of stuff and the theory is that they built The societies they were behind they were with the kids They were they were developing the religions the spiritual practices the they were you know working together Whereas the men around doing certain things not talking as much and you know And it's because it became that's what made a successful hunters versus Successful in building the societies so that makes sense when you consider that if you win and you are Evolutionarily speaking concerned about building society then you're like I'll win But I want to be able to share with these losers to make sure that everybody's kind of cool Whereas the more men are more likely to be like if I win it's mine and you don't get it You know type of deal now that the difference wasn't massive. It's 35 to 50 percent So it's a significant but not huge but still significant enough to show that there's a difference I thought that was so fascinating. Do you have any theories on like some unintended unintended consequences from The narrative being pushed differently or us becoming more like just in the last I mean we could compare to our parents generation How much more it was, you know the the man worked the wife stayed at home took care of the family the kids and the house Yeah, it's become way more You know Even as far as how often you see that in a household, right? There's many times where the woman has now become the provider or it's the house is 50-50 equal responsibilities and stuff Do you and that's been we've been pushing that way for the last maybe 50 years and for a lot of good reasons I think there's a there's a lot of positive reasons But but do you see any unintended consequences from something like that or are we seeing things already coming from that? You know not so much from that if you look at the data First off women still do a majority of the housework even if they work So if a husband and wife work the wife still does the majority of the housework however, the man tends to Value earning potential higher whereas the wife tends to value earning potential But also do I have time to be with my family and handle other things? So there seems to be a balance The issue becomes here's when you see the big challenge is when there's a lack of one or the other So if if it if there's no none of that traditional male involvement or none of the traditional female involvement Then you start to see some dysfunction What's more evident right now is the dysfunction of a lacking male in the home mainly because nine out of ten times if One of the you know if the man or if it's it's about 90% more likely that the man is gonna abandon The family than them than the woman. So single parents tend to almost always be Moms and so what you the best thing we can do is look at that and see a okay? What are some of the challenges? What happens with the outcomes with the children? what does that look like and It's clear you could start to see some some challenges with that on the flip side There's also imbalances and dysfunction. So you need both to balance out and it's really interesting, right? Men and women are by the way We're way more similar than we are different, but in the ways that we tend to be different there It's almost like we evolve to complement each other and they're both kind of necessary, you know So and I've heard people argue that this whole Because something like 40 to 50 percent of kids today are raised without a father. It's like a huge number It's really really big and there's people who have argued and said, you know that this the result You know this whole you know trophy no matter what happens, right? So whether you win lose whatever you get a trophy let people say oh, that's because there's a lot of Dads in the mix and so it's a lot of moms running and they don't want anybody have hurt feelings type of deal So there's a little bit of dysfunction there because as we know life doesn't give everybody a trophy type of deal But on the flip side, I mean I could I could just speculate on what the dysfunction would be if it was just men raising a bunch of Kids, I think you'd be like Lord of the Flies. Yeah, so passion. Yeah, there's gotta be that middle ground Oh, yeah, so we both considered totally so it's cool about that about studies like this I hate when people position it like better better and this is worse and that's superior. It's not it's all together It's all complimentary one without the other sucks regardless of which, you know, which direction you go So you have to take on both roles. You have to take on both roles. Anyway, I wanted to tell you guys about Jessica's been using the Juve light on her face again because she stopped for a while and So you know the go the small one Yeah, she gave it to her grandmother and her grandmother was using it in San Diego loving it And then we bought her grandmother one so that we could get the old one back So Jessica didn't use it for a while. She got it back started using it again, and I swear within a week It's like I come home and I'm like I look at her and I'm like you look different, you know Like your skin looks I couldn't tell she's like, oh, I'm using the Juve light again Like it's remarkable what a difference it means. They've totally updated their line I totally I have like one of the original ones like they have now these cool stands for the same model Using yours regularly still yeah real I'm I'm I wouldn't say I'm like there's times where I go on a breaks Or maybe it's been two weeks or I haven't used it I mean I was behind it yesterday the day before that I was so You know when we're going traveling moving around so that and I'm inconsistent with my training I'm inconsistent with that. It's like anything else like when I'm on my consistency with training It's exactly like that. You stop using it. You lose the effect. Yes It's not like you do it. It is totally like that It's not it's not one of those things where you reap the benefits and then you keep those minutes Like you have to stay up on have you seen some of the before and afters that people were post with their face from using it I haven't it's like it's almost unbelievable and I would say it's unbelievable if I didn't see it myself And I hate to say this it sounds like a stupid commercial But it literally makes your skin look younger and you know how I know it's like blowing up and moving in that Direction of it's becoming more popular now So you're starting to see it in like television shows and yes movies and stuff like that where there'll be like a main character And there and there'll be a sin. They'll just be subtle about it They won't even talk about it, but you'll see them using Infrared light and they've got there's all kinds of random products where there's like a face mask one They do or just like a little the studies cleat by the way This is not less invasive than like a Botox or something dude. This is not bullshit This look up the studies look up red light therapy and skin It's con it conclusively results in less fine lines and wrinkles and improve collagen Production so it's not bullshit. I know it sounds hard. It's hard to believe. Yeah, but it's it's legit It used to be a product that was relegated to the super wealthy. That's why nobody had it. It was so Expensive that the only way you could use one was at a salon, you know, well, they're still they still are pretty expensive They're not cheap at all for not like we used to legit real one though That's the problem though I think is there's a lot of scammers out there that are just making a red bulb and then trying to Pawn it off as Infrared light. Yeah, but it's totally not the only downside is your neighbors think you're running a satanic My old townhouse like when I had a load I had it on the third floor and it reflects all off the white walls So it does it makes like every window in the house was glowing red. It was so have you ever seen There's a picture of a house you just maybe think of this there was this picture of this house in the snow and This that I had snow on all the whole roof It was like a multi-unit It looked like an apartment complex almost and there was a bunch of snow and then in the middle There was a big bare spot with no snow and then the meme said oh, I can tell who's growing weed in this house Doug what is it? What is that DM you got? Yeah, so we had somebody reach out to us and said that they've been using the Consistently every single morning for ten minutes just got their lab work back and testosterone had increased by 200 points Yeah, I mean that was what sold me was when Mike and I were talking Mike muscle Yeah, so he's lost it and he showed me his labs Before and he says the only thing I changed was the Juve light He was doing it three times a week for 20 minutes Consistently kicks the mitochondria right on his growing and the same thing it jumped like two to two or four I might have been like four hundred base. It was crazy how much it testosterone jump It kicks it. It basically turbocharges the mitochondria So if you're on your skin it makes your skin regenerate faster if it's in the light excels in the testies It makes them produce more testosterone There's even studies that shining this light on the brain Which is totally different you can't do this with a normal light because obviously your skull stops it But they did a study to show that if this was an animal study improved cognitive function So it's a potential for treatment of dementia. It's a very interesting in the science has been around for a long time This is stuff that we've seen what's your theory then on things like because we maxed We have Katrina had maxed in front of it the other day trying because he's getting over the flu and so I that what do you Think about even helping with recovering from something like that. You got sick. I don't know. Yeah, yeah I have no idea. I was trying actually got online I sort of like trying to see if I could find any studies to support the the benefits of it I wonder because it's just so it's one of those magical things You don't believe like all these added benefits it provides but then you go through all the studies and it's pretty amazing Well, you think of like if it's if it's help recover the mitochondria I would think that that has so much carry over into anything like that that in itself is so beneficial for everything It is I just I don't know what that would mean for Mitochondrial dysfunction. I don't know. It's interesting. I had no idea right I don't either I try to find I try to look up studies because Katrina was telling me that Max was from that You know what I should I go? You know what? That's probably not a bad idea Let me see if I could find anything to support why it's a great idea and I couldn't find anything Theoretically it sounds like it would make it makes sense. Hey, so I wanted to ask you Adam. So Did you see the heat that? Chamath and I don't know how to pronounce his last name Doug Maybe you can pull up in the all-in podcast. Did you see yeah, you know, it's funny We all sat and watched that episode his China policy the fact that he came out with a statement on the Uighurs I thought it was very strong, you know, it's one of the stronger things he did But nobody cares about what's happening to the weekers. Okay, you bring it up because you really care And I think that's nice that you care the rest of us don't care. I'm just Hard I'm telling you personally don't care. I'm telling you a very hard ugly truth Okay, of all the things that I care about yes, it is below my line Okay, of all the things that I care about it is below my line disappointing That was like the first one. I watched the whole right you've never watched the whole thing before We all up in Utah decided to throw on the episode because we hadn't seen it together Not my favorite episode. They don't although it was really good all their stuff. I really like Polly happy Tia Polly happy Tia something like that Chamath. So he's a billionaire He was one of the founders. I believe first people at Facebook big investor obviously very influential owner of the Warriors Yeah, and they they were talking back and forth and one of the hosts brought up the Uighurs in China Which is this is a Muslim group. Yeah, that is being you know I guess they're reporting that they're being thrown in in concentration camps. They're being suppressed. They're being full They're forcefully sterilized Yeah, and really bad shit over and Chamath now This is I'm so glad I watched the whole podcast because And I talk about this all the time, but it's so hard to identify That when you they can take something out of context in order to attack you and come after you right right and Chamath Although he identifies as a Democrat sometimes he says things that are not very, you know Liberal or whatever. He's very pro free market. I guess Nonetheless, he's political all of them have political opinions, which makes them targets Yeah, and so he was on there and his partner was bringing up the Uighurs and Chamath said I literally don't care about them And he but now the way he explained it. You have to watch the whole podcast So I I do not at all agree with all the attack pieces on him. No, I It was interesting. I hope he doesn't pray you came after him, right? I know so I commented underneath both sides really were Yeah, so You know so the the conservative side came after him pretty hard because it was an easy clip and you call it Well, you did call it while we were watching like oh, he's gonna get trashed for that for sure Yeah, because you can see like if you rip that soundbite out it and make you and he's already got kind of a smug personality Oh, he comes across as a cock. Yeah, but I mean I actually appreciate that I like his personality. I like him and stuff like that very unfiltered. Yeah. Yeah, you either do you I mean He's definitely I'm sure he's very polarizing right so you either really like him or you don't like him at all Which I'm sure but anyways they took that out of context and when you knew that he was gonna tear him up for that But I 100% agree with them Yeah, but I don't I don't and I don't agree with them because I don't care about that so much But as I come from a place where and I think Jordan Peterson talks about this a lot really well of you know the one of the best ways that we can impact the world is Within yourself and internally you have the most because you have the most control and that's right So what he said and this is the context so if you watch the clip he says I don't care about the Uighurs That's the bottom of my list. It's below my whatever my line What he was saying was if you listen to the whole podcast was Essentially this a lot of people say they care about stuff and the reason why they say is to virtue signal Oh my god, like like like Leonardo DiCaprio. Oh the climate Climate change and then he's got a yacht that literally will produce more carbon than all of us in this room We'll ever do in a hundred lifetimes from one yacht, right? That's how much this guy produces himself So a lot of people say they care, but their actions show different and he says look I know people say they care nobody gives a shit nobody really cares what people care about is the stuff That's right in their backyard, and he's being honest, and this is totally true I'm gonna speak very truly, you know very honestly now I care about my family then I care about my friends then I care about the my local area and it's all in this order Right, it's in that order. So yeah, I care that shit's happening across the world. Am I taking action against it? Probably not Yeah, his point was you can't We can't Quantify like evil or bad or suffering, right? There's suffering and evil and bad in our own backyard that we're not addressing that we have more impact Yeah, that we have more impact that affects us directly because it's in our backyard And it's not that I don't care about those things. It's just that we really ought to fix this shit first It's kind of like the when you when they when you talk that they talk on the airplane, right? Put the mask on your own face first before you put the mask otherwise you can't help your kid That's right So and at first it doesn't people I think wow I'm not gonna save my kid But it's just like well you can't save your kid if you can't if you're gonna save yourself And so it's kind of the same type of logic is you know We we have to take care of our own our own backyard clean your own room first Before you start worrying about everybody else I agreed with what he was saying and basically what he was saying was is he was being very honest Essentially saying this none of you care either you guys say you care, but what about your action? That's a hard pill to swallow because it is dude. Yeah, that's I mean that tends to be you know Common a common thing these days is like try to tackle the really big huge problems or at least bring awareness to it Is like the biggest push for a lot of people where versus you know really honing in on the actionable steps Look you talk to the average person and you say hey Do you care about your health and your fitness? Yes? Definitely Then you look you don't exercise at all you eat garbage every single day you rely on Pharmaceutical drugs and caffeine and alcohol to you know medicate yourself throughout the day. You are lying You're saying you care because it's saying you don't care You don't want to say that you want to say you care But the reality is your actions show that you don't and it's just being honest That's all it is and that's what he was saying and he's just you know, he comes across as a dick That's just how he talks. I appreciate that to be honest with you But they definitely took that clip and they are hammering and what I hope he doesn't do and I hope he's listening Tremoth, I hope you do not go on your podcast and apologize and bow down because I know there's a lot of pressure on him right now I hope because the way they're attacking him is this is they're saying oh This the owner of the Warriors. Yeah billionaire billionaire doesn't want to say he's he's against the Uyghurs in China And what they're trying to say is because the NBA He has a financial interest in people that are giving him money and so he doesn't it has nothing to do with that Also, he was very clear if you listen to the whole episode Yes and there's a lot of other stuff that was said in that podcast that a lot of people don't realize like the world is very complex and oftentimes we make decisions based off of feelings without Considering potential downstream effects for example, I'll use a great example You could go into a country and see a factory where there's 10 year olds working and it's hot in there And they're working for 12 hours a day and you're like this is terrible And so through your money and your influence you make a ban on it and you shut these factories down And you're like yay I succeeded and you don't pay attention to what happened next and the next thing you know all those 12 year olds now are on The street selling their bodies for sex for money for whatever starving and die, right? So not saying that you should have a sweat, you know factory or whatever But the point is that it's way more complex and so just saying you know Well, I'm not gonna do business with that for example Some people would say we shouldn't trade with China at all screw them They're communists they do evil shit and I agree with a lot of that But I don't agree we should not do any trade with them because the single biggest deterrent to war Ever in the history human of mankind is trade Countries that trade heavily tend to not attack each other They just don't because their interests are intertwined We were at way greater risk with the Soviet Union because the Soviet Union us we shut shit down And we stopped working together speaking of that would you see what's going on with Canada right now? They're the the protests that are happening up there. Oh, is this where the truckers or yes shut and shit down Yeah, that's getting serious. They're blocking the roads, too I think I read is that do you guys know if that's true or not? I heard they shut down the gyms and everything without a Date to stop the mandates dude. They need to stop. There's the game is over Did you see the study that came out of Israel? No, oh, yeah about the fourth Yeah, the fourth shot not helping anything the second booster, which is the fourth shot, I guess ineffective against Omicron so essentially a waste of a waste of time the whole narrative is starting to break down and These policies is draconian policies. They're they need to stop because they're not popular and they're not helping Yeah, people are getting this point. It just looks like a power grab. I mean, what else can you describe it as if the data Doesn't support your your mandates. I mean, how much are we gonna be affected by? Shipping coming down from Canada into the US. There's gonna be supply issues for a while You have that going on you have some protests going on Europe and then China is locking shit down hard to try because that's their answer to COVID and because they're communists they can literally lock you in your house So they're locking shit down. So we're gonna have some supplying it chain issues for a little while So we'll see we'll see what happens. It's gonna do with the market and stuff. I don't know. Yeah I know I feel bad I mean can I already feel bad bad for Canada because so many of our partners don't ship up to Canada now They're gonna have more supply chain issues as it is, you know I know dude. It's super crazy. Hey, did you guys? Did you guys see the satellite imagery of the? Volcanic explosion the Tongan volcano explosion. That was really I mean it was I didn't see it It was really cool, but also like kind of scary, right, Doug. Can you pull this up? This is from space Literally an image. Oh, is that the one that Joe posted? Yes. Oh, I didn't know that was a meteor I thought that was uh, oh shit I thought that was like a simulation like if this with this know that happened Actual satellite image. Oh, I didn't know that. Yeah, I didn't read the thing Well, I mean it actually caused a little bit of a tsunami that that made it so we all the way here to Santa Cruz Yeah, and flooded the harbor. Well, no in our backyard to Katrina said there was all that she was showing me pictures of the The pier like how much the water was up. It was why all the way from over there. Wow So you want here a conspiracy theory? There's a conspiracy. There is the room that it was a it was a North Korean nuclear test No, yeah, and they're trying to play it off as like a volcanic explosion. I know I'm sure it's bullshit Whoa, I did see that I didn't realize that that was a I actually thought that was somebody like doing like a computer simulation If if there's something like this would it go off? Oh, wow. No, that was real. Oh shit Yeah, did you did you know that one of the greatest threats to humanity is a super volcano? Mm-hmm. So they think what? Yellowstone is a super volcano in the making. Look at that. That's like the size of like a small Like a like a small country. Yeah, how big that explosion is isn't that insane? There's a lot of cool footage of it. It's like it's like the size of California the cloud that came out of there Isn't that crazy looks bigger than that? That's fake. This is around Earth. So yeah, yeah Yeah, we know Yeah, but yeah, Yellowstone is a super volcano and if it exploded it would probably cause a mass extinction Around the world. So just so you guys, you know Uplifting content All right, I'll do some uplifting content. I am Attempting let's see how long my if my gut health will will actually stay good because it's actually really good right now And it's been for a while. I'm gonna attempt to do a legit bulk So when you when you decide you're gonna switch over to that like what is your? One what is about how many calories you go for and then is there a preferred? Nutrient or thing that you add for those additional calories that you tend to go to okay So you're gonna be really mad at me because I really don't have no idea. I'm assuming I'm eating around 3,800 calories if I had to kind of make a guess 35 to 4,000 And my gut health is always a thing that gets in the way So I always have to kind of bring it down if shit gets inflamed and but right now it's been really good So what I've done is instead of adding tons and tons more calories and risking You know inflaming my gut and causing me to have setback or whatever. Yeah, all I'm doing is I'm adding to Organify protein shakes a day So I'm eating like I normally do but I'm adding to two shakes a day to 30 30 to 40 gram shakes a day So that's an additional You know what are you mixing just with water? What do you water just water just one not adding anything fruit or anything with that? That's just like another 60 to 75 or so grams of protein and the calories that come along with it All right So it's probably 400 400 to 500 calories 70 grams and I can already tell I can already tell I've done I've done it now for a few days and I can tell you know I'm gonna see if my body weight will get up to 215 which I haven't been that heavy in in years I'm like 209 right now, so we'll see what happens But the but the their protein is pretty easy on my gut So I can I can eat that and not have a big you know not have an issue well those twisted sugar cookies should probably help you out a little bit We had destroyed all of us when we were in Utah shout out to that company, right? This is not a commercial Yeah, it's good Utah has these two things that we have never seen at least over here in the Bay Area Which was the twisted sugar cookies which are these like Like super cakes yeah, yeah rich you you basically go on there and you or you can order all these Weird cookies and different they were delicious though, dude But I mean they're so rich that like one is enough and Sal was so funny because he would he wouldn't even eat one He would just take like a quarter of it, but then all day long. I seen him go into the box So it ended up being like nine cookies broken up in quarters I was They have that and then the other one was there soda yeah, they're twit Well, they call the soda one was called. What was that called? I don't remember was that also another was twisted cookie I think they had soda, too, and then what there was a soda twisted sugar twisted sugar Yeah, oh, and they also like so not spike sodas, but yeah, they'd like dirty soda. That's what it was called dirty sodas So basically you pick the flavor then you can add if you want it to be an energy drink and you can make it weird You could add cream to it You could do all kinds of weird stuff to it and get a soda and they deliver it to your door or you go pick it up I thought this was a brilliant. Yeah It's almost like what you did as a kid when you're just Experimenting all the different flavors of the sodas and then adding you know extra stuff in there They made a business out of that. I would mix like like Sprite with with coke. Yeah, and Dr. Yeah, some kind of chair. I never really got into that I don't know I am have you always been a coca-cola guy? No, I was a Pepsi kid. What is their difference? Is it really different? Oh, yeah, I get totally different which one what's the difference? I'm a coke guy, so I like co2 Pepsi taste sweeter to me Hmm. Does it really? Yeah, or stronger. I don't know how to explain Did you know the coca-cola me differently? Did you know the coca-cola McDonald's they add more syrup to it? I told you that that's why you're the one that told me Yeah, because I had a girl in high school Who literally would like she would eat somewhere else and then go through McDonald's to get the coke and I was so what it's like the same She's like no, it's not they had their sugar to syrup ratio is different Oh, so I don't know if it's the they actually add more, but they are their ratio of it's like a specific McDonald's Yeah, they have a they have like a patented ratio of carbon to sugar to syrup ratio Which is if anybody's ever had McDonald's coach. I'm sure they sell more coca-cola than anybody else. Oh, yeah I'm sure you're right. They have to yeah No, I'm sure so Pepsi's a little sweeter It has like a sharper taste to it I'm trying to put words to what I what I feel that it definitely tastes doesn't I mean you can why you could blindfold me and let Me do a Pepsi and you'll do it 100% will be able to every day every I'd be 10 out of 10 again Really? Yeah, I mean anybody who drinks one or the other. I think don't you feel that way? Yeah That you could blindfolded tell the difference. Oh, yeah. Yeah, definitely. We're gonna do this But when I was a kid I liked Pepsi I'm gonna trick you guys to the one that I did my thumb inside or something like that You don't really drink any coke or Pepsi. Do you not really I sometimes have a diet coke Are you are you a coke your coke? Do you think you could tell a difference? Totally right. I think I can too Oh, I could tell that I okay now I could tell a difference between Mexican Coke and American Coke The real sugar. Yeah, super sweet. Yes, dude. I'll get the real sugar one all day long. Yeah. Yeah, I was a growing up I was a root beer root beer guy. Oh, yeah, that's mine. You too. Yeah, which one would you like dad's dad's root beer? Dad's ain't W. W's creamy and delicious. Yeah What a great commercial we have We're not encouraging people. Oh, so the twisted sugar did have the dirty sodas also they did Oh, so we didn't get a chance to try that but just nobody's a Fanta fan in here, huh? Oh, no, I didn't orange crush in the summer for some reason it was always like I was drawn to like orange soda Yeah, I don't know why I've always liked sodas for I mean, I've been a soda drinker forever But I switched over to diet coke like I don't know in my mid 20s And I actually prefer a diet coke now than a regular coke gross. Yeah, I don't like the regular I only do yeah, I only drink coke if I'm you know mix and whiskey in it. No, that's it I'm gonna make this better. It's just I don't know Hey, do you like to work out stay fit but enjoy the occasional glass of alcohol? But then you feel like crap the next day and it affects your workouts That was me until I found zbiotics is a company. We work with they make the world's first Patented genetically modified probiotic drink designed specifically to break down One of the negative byproducts of alcohol consumption Acetaldehyde when you get too much acetaldehyde the side effects sound like this headache You feel crappy bad mood your gut is off sounds a lot like a hangover doesn't it anyway this? Probiotic drink that's patented again You can't find it anywhere you drink it before you drink alcohol the bacteria in your gut that you drink from this product Go to work and they break down acetaldehyde and when I use it. I feel way better the next day I mean remarkably better the next day So it's a great product for those of you who are fitness and health-minded who also enjoy the occasional glass of alcohol Go check them out. We got a discount of course you can head over to mind pump partners calm Click on zbiotics and then use the code mind pump 10 mind pump 1 0 for 10% off their products All right, here comes the rest of the show our first caller is Cade from Washington. What's up, Kate? How can we help you? Hey, so I just had a question regarding basically Optimizing muscle growth because so for I've been consistently training for about 10 years with a goal of Just health and longevity, but recently I found myself in a really good spot. So I'm about five ten about one fifty four one fifty five, so I'm like ten ish percent body fat and I just I don't know I got it in me that I kind of want to see if I can push my body to do something like a Physique competition, so I was trying to see what would be a checklist that I could do to basically optimize Muscle growth over the course of one or two years to put on maybe like 15 20 pounds. Okay. This is definitely Justin's wheelhouse Yeah, I was gonna say I'll go ahead and feel this Relax I think I think there's a lot more we need to know right so I would like to know Kind of what you're currently doing training wise. Are you following any sort of program regimen? Do you follow any of the maps programs currently right now? And if you don't yeah, so I have for you guys programs I have anabolic performance aesthetic and power lift, okay I'm just finishing up anabolic, but I've kind of tweaked it To where I'm still working out. It's not really trigger sessions. I'm working out seven days a week basically where I'm kind of splitting Some of the end of the workout because I don't really feel like I can give The like I'm in the third phase right now So like the super set with the the arm workouts I kind of push that off on its own day with maybe Either a chest workout or a shoulder workout and then do some very light accessory stuff Just to get a little bit more volume. Okay, so you're pretty much falling on a ball You're just kind of splitting it up, which is totally cool. I do that sometimes where I split it up on the other days But you're still following what's in the program Yes So the other question I'd have too is that if you know if you're a client of mine I would love like a an off-season kind of bulking You know stretch with you and then we would do show prep and get ready So if I could get like a year of your time I would want to run like anabolic power lift try to pack on as much muscle and we'd do that in a bulk So I'd at 10% body fat. You're already pretty lean In fact, this is kind of like right when I was in season and off season off season I like to hover right around that 10 maybe I let myself go as high as 12% But I like to keep myself close to single digits getting ready for a show So I didn't have to do a long cut so your body fat percentage is perfect kind of where you're at and I would love to run like a power lift Anabolic split type of routine within a calorie surplus to pack on Some good size for you for and I would want to do that for about three to six months depending on You know where our body fat is hanging around and stuff and then switch you over to like a map's Aesthetic and lean you out and get you ready for the show and maps aesthetic was really inspired by Kind of my show prep heading into a show and and I would start it off Still in like a calorie surplus or maintenance and then towards the you know final six to eight weeks I would transition into a cut and when you're this lean when you're right around 10% You don't need to be cutting longer than about probably six weeks I think that's the mistake that some of these competitors make is they one They allow their body fat percentage to get so high and then when it's time to cut they're doing like these 16 week cuts I I never cut longer than four to six weeks Because I maintain my body fat percentage about where you're at if you're around 10% You can easily drop four or five percent in six weeks No problem, especially if you got a healthy metabolism and you're in your dialed in so that's kind of what I Would want to do with you. Yeah to add to that I'd say a big thing to focus on is gonna be your your calories Obviously want to get about a gram of protein per pound of body weight, but you should be increasing your calories by about 500 to a thousand over What your maintenance is so do you know what your maintenance calories are? Do you know how much you're eating right now? So actually it's kind of so I've been probably about three four months now where I've been just like intuitively eating I have a good idea that I'm around Anyway, I mean it fluctuates, but I could be anywhere between like twenty seven to three thousand calories and I've actually been basically recombing for a couple months where I've Consistently seen that I'm a little bit bigger and losing body fat at the same time. So yeah, so estimates are Notoriously inaccurate even for experienced people. I mean I estimate and then when I go count and add things up I find that I'm off by oh, that's me. That's me counting like I have an idea of how much the food I eat is I just didn't like actually write it down. Okay. All right Yeah, cuz that's obviously that is a I mean that's the first step So I'm glad you went that way is that you know if we you and I were working together I would need you to know. Yeah to the calorie, right? So I mean I encourage people using like fat secret or my fitness pal So we can log it and we can make subtle adjustment. So yeah track it and then once you get the exact number I'd go actually I'd probably go are you are you more of a I'm assuming you're more of a hard gainer than an easy Gainer considering your your body weight and your height. Is that would you say that's fair? Oh, yeah, okay. I would go a thousand calories over maintenance Now if you start to put on too much body fat, you could always bring it down to 500 over maintenance But I would add a thousand over what you're doing and then you know go back to your training The food is gonna make the biggest difference. Obviously if you're following one of our programs is probably working all right for you But it's gonna be the food. That's the big challenge and if you're eating close to 3,000 calories I mean we're talking close to 4,000 calories. That's that's a bit challenging for people to consistently what people tend to do As they'll do 4,000 calories for a few days and then you know They'll drop off for another few days and actually totals out to be not that much of a of a surplus so consistently a 1,000 calories surplus per day Go with that and then if your body fat starts to climb too quickly You could cut that in half But you got to be in that surplus to really pack on you're talking about 15 pounds of muscle and to be honest with you've Been working out for 10 years 15 pounds of muscle in a one year after 10 years of training to be hard. It's gonna be really hard I would say more realistic would be closer to seven But who knows at the end of the day, I wouldn't get too hung up on that stuff Anyways, like really my goal with you is if we're gonna do our first show and get ready for it It's okay. Let's get your calories up as high as we can without putting on too much body fat Right so because what I really want to do is I want to get you at a place where you know Let's say you're you say you're around 3,700 calories or so right now We're let's say we get you up to like 4500 Calories and it's like man, I'm eating as much as I can and it's awesome. I'm not putting on really body fat I'm hovering around this 10 to 12 percent We're in a really good place to transition you into a cut because your calorie intake is so high I can peel you down 500 calories tell you to walk a thousand more steps a day and you're gonna start to lean out real nice And that's where we'd like to be and the lot the other thing I would add if you're not tracking this right now Is to start to track your steps. Are you are you you have any idea of like how much you move on a daily basis? Um, it's not that much. I mean I go for a couple walks and so honestly, that's the majority of it Maybe like five six thousand. Okay, cool. So that's definitely a room to be much more active Yeah, that's a great. That's a great put for so for what you're trying to do That's a good place to be because that gives me a lot of room to increase your steps and I wouldn't do that yet right now We're we're bulk phase put on size add the calorie cell sayings Transition into one of the other programs that you finish anabolic I was talking about trying bulk for the next program and get your calories up as high as you can maintain your steps Where they're at and then when we switch into your cut The first thing we're gonna do is reduce your calories by about 500 calories and increase your steps by say just 2,000 steps a day. Yeah through walking one other thing too is a Lot of people especially if you're natural. So if you're not Enhanced with any anabolic or anything like that Most people gain more mass with about four days a week of resistance training Maybe five at the most even though you're taking the volume up and splitting it up You might be better off Reducing the overall volume doing about four days a week. Maybe in the gym the other days you could stretch and ability work, that's a really good and you'll probably see yourself pack on more muscle And I know it's hard to imagine especially been working out so long But you'll know within the first couple weeks Yeah, if you try that go four days a week for the next couple weeks Focus on you know kind of getting stronger bumping your calories You my guess is and I would bet and put money on this that you're gonna see a nice little bump in Muscle and strength. How young are we at it? What's our age? I'm 28. Okay. Yeah. Yeah, I agree with Sal and in fact 28 is about when I started to piece this together In my mid 20s and early 20s. I was seven day a week It was about intensity and thinking the more I train the more muscle I'd put on I'll never forget switching to a three-day a week program And it was a hard transition because I was like this just didn't feel like I'm putting enough work in But then my body started to pack on muscle and that's all I needed. I needed to actually lay off a bit And and and just follow good programming and eat and recover And I started I started to see myself put on a lot more size after I'd already been training for over a decade So you may be in a similar situation been training as long as you have you're still young You probably you want to get after it and honestly scaling back a little bit and only training three times three times a week May do you really well? So and then what's great about that too is that also leaves us a lot of room to add into your cut, right? Yeah, so when we get into the cutting phase, it ain't about packing on any more muscle It's about maintaining the muscle that you work so hard for and moving more and burning more And I would that's I would use those extra days to get you more active and burning more calories when we get into our cut phase Well Quick do you have any like small checklist of things that you would do outside of like nutrition sleep and Exercise to kind of try to optimize gains outside of sleep exercise and nutrition. I mean I'm being honest Don't go that route but but if you do it's gonna be hard to come back from but not okay So all joking aside stress And then supplements can help creatine is gonna be probably the most Official supplement that you can take and if you're not hitting your protein targets with your food You could supplement with protein powder, but aside from what you just said. There's really not much else I mean, I assumed that yeah, that's the cornerstone and then just if there was any other like small little tidbits that maybe I could add But yeah Yeah manage stress pay attention to what your your stress levels and sleep looks like if you're if you're if you're not optimizing sleep That's a that's one of those things that when you're into your 20 you tend to overlook Well, he included that he said sleep training and nutrition. Yeah side of outside of that. I would say just stress You know, yeah, I can't think I'm sad about is actually Through you guys. I got an ruler unit, but it started leaking so I had to send it away So my sleep has been less restful. Okay. Well, when you get it back, it'll make a difference. Definitely All right, man. Well, thanks for calling in. All right. Yeah. Thank you for having appreciate it I know I know I've said this many times, but There's a difference between How much training you can tolerate and how much training? You know what the appropriate most effective amount of training is right? Yeah, those are two different things You can almost always tolerate more training than what is considered optimal and once you go outside of optimal Whether you go below or above optimal you're getting you're slowing down your progress You're not going to get as many gains. Okay, so so and what we tend to do especially when we're very Experienced and we were trained for a long time and we love the process is we tend to inch towards what we can tolerate Oh, I can do more. Oh, it's not affecting me negatively. Oh, I can do more Oh, it's not but without realizing that you're actually reducing your body's ability to you know build muscle and improve So that's that's the part because most instances you provide more work a lot of times you get a lot more benefit that way So this is why it's a little bit of a challenge mentally To to scale and find that that sweet spot where you're actually going to move forward I think that's great advice because he's he's at that age when this is most likely, right? I remember I remember being ten years deep into training and stuff and like that was in the heart of yeah more More is better and more intense is better and you can handle a lot when yeah, and it was right around It was maybe a little bit before 28. So I was probably like 26 When I did that like cut I never might literally from 17 when I started lifting to probably 26 so nine years or so nine ten years Seven days a week. Yeah, you know and a bad way and only if I did five It was because I couldn't get to it or I was doing something like snowboarding or wakeboarding something else on that day So I was so active and thinking that the more effort more work I put in the more muscle I would get and I remember like I can't remember what's what it was that I read and I was like I backed off to three days a week and it was hard I remember thinking like oh, this isn't working like right away because you're not you're not Not getting the pump everything not getting pumped every day. So you're like, oh, I'm shrinking. I'm gonna get bad I'm like no I'm gonna stay the course trust the process for like a month and it was pretty quick after about a month or so I noticed strength and that's what really started me. Oh, let me hang here for that I remember hitting like dumbbell bench press bigger numbers than I'd ever within a couple weeks Yeah, and so I was like, okay, let me let me stick this out for a little bit So he's probably right in that age where it's he's still at that Well, I want to do more my story is a little different in that I read Mike Mentzer's heavy-duty book Doreen Yates was the reigning Mr. Olympia He talked about over training all the time And so I went high volume and I brought the volume way down and the frequency down and I saw great gains I still still would consistently inch towards that doing as much as I could tolerate That's how insidious that tendency is so check it and here's the Okay, always do this what this what helps me. I always ask myself. What's the worst that could happen, right? So I'll cut down. I just recently did this. So I cut down my volume I said, what's the worst that could happen after a few weeks? I noticed it's not working I go back to what I was doing before and I'll bounce back real quick So let me give it a few weeks and they don't like clockwork less work work better for me So it's very insidious. So consider that if you're in a similar situation You know something I didn't tell him to do that I did That I remember I was a lot of my peers were kind of criticizing I thought was they interesting that they thought this would they were they encouraged me to like get on stage right away Like oh and I get why because they're like get the nerves out see what it's like Just who cares what you look like just do the next show you can get on to and I didn't I wanted to win Like so I was like, I'm not ready. You know, I need to prepare so I spent a year of Practicing cutting for a show before I cut for my first show because a lot of Competing is timing. It's Learning learning how to manage your calories and your your burn and intake and then how to manipulate that to get your body to Peak on a day. It's a lot more than you think it is. Oh, it's weird Like you get when you it's you know what it is It's when you get really lean, you know when you're like 10% 9% you look good at the beach You know holding a couple pounds of water Whether or not your muscles have glycogen or not you can tell but not really you're down to 3% body fat on stage a Little bit of water a little bit of a lack of fullness in your muscles You look like a different person and you'll see people the day before the day after look way better because they miss their time I mean, so that's I mean what you're saying is like so on point. I think people have no idea They don't realize that when you compete It's not just about all the basics. You got to know all that stuff But it's like how do I time this and not just for the day by the way Literally for the morning when I'm doing the pre-judging or when I'm doing it's it's so I mean Practice four year and then I went and did six shows with the course of two years And I tell people that I don't think I ever brought my best physique to stage I always looked better the day before the day after the night of I just it's hard It's really hard to and if you're constantly building and you're manipulating changing things. It's very inconsistent And so it's tough to peak At right at that time when you're supposed to so I encourage somebody who's thinking about Competing to do a dry run when you don't have to get on stage with that and just say hey I'm gonna try and get the leanest ever got I'm gonna try and get my physique and pick a date and say I'm gonna try and get Perfectly shredded at this time and see what happens and what you'll find is I bet you Two days before or two days after or the day before or after you find that your physique ends up looking better You learn a lot about how your body responds to all those little subtle things you're talking about our next caller is Austin from Utah What's up, Austin? How can we help you? Hey First off, I've been listening to your podcast for just a few months. I probably listened to an episode a day I love you guys. I'm grateful for all the information you give and thank you my question is About three years ago. I snapped my leg in half and a side-by-side accident it was a tib fib compound fracture and The first surgery actually yielded little to no bone growth So I went in for a second surgery meaning that I was basically sedentary on my right leg for almost a year I recently got back into lifting heavy again about a year ago and I just got my body composition tested with an in-body scanner I don't know how super accurate that is, but it said that my right leg the one that I broke actually has Four pounds more muscle than my left leg And I'm kind of wondering if this is something that's just like overcompensation initially from the the surgery or If it's something that I need to worry about and train specifically to fix Okay, no, that's a good. That's a good question. That's kind of weird the broken one has more That's according to in bodies. Yeah, let me ask you a couple more questions How is your circulation in the leg that was broken? Does it feel you got good circulation? Is there any swelling anything like that? No, it feels it feels pretty much normal The only thing that's different is I think it's my fibula the one at the bone at the back It never actually connected. Oh, okay, so like the doctor says it's not a big problem I don't feel it but you know, okay now the okay, so when we're talking about the difference in muscle He's saying right now and he it's the one that was broken three years ago The one that was broken has four pounds more muscle. That's not uncommon at all Yeah, so what's actually very common is what happens is when we rehab And this has happened this they've actually done studies to show this like a lot of times What ends up happening is people end up because they're so focused on rehabbing They've never been that connected to that limb before and they end up building more muscle on that Well, so here's it comes back sometime stronger Yeah, but I need more we need more info Austin because I wouldn't rely entirely on an in-body scan Are you stronger? Does that exactly are you more stable now? Like what's the difference between both sides that you know as person? Yes, is the right leg stronger than the left leg? Does it feel more stable? Does it feel more explosive? Yes, I think I can genuinely generally feel a little bit stronger in my right leg It's it's not a big difference and it is my dominant leg. So I don't know that's also Okay, well, okay, so nonetheless Regardless of which leg was more muscular stronger. I would put you I would have you do unilateral training almost entirely all day Yeah, for like a year and what I would have you do is start your workout or your exercise with the weaker legs I don't worry about right leg left leg whichever leg is weaker Start your set with that leg and then match that rep range and that weight with the stronger legs In other words, you may be doing less Then you know then optimal for the stronger leg because you're trying to get the weaker leg to catch up And that'll take that'll happen very quickly And then I would stick to unilateral training for a while six months, maybe a year and then reintroduce Bilateral wise you're gonna be running into asymmetry and there's gonna be you know like Things Compensations and things that you're gonna have to account for down the road up the kinetic chain So it's just better to really focus on that now. I have the opportunity To to really bring them both up to speed. Yeah, so here's some good exercises. Okay, you could do single leg step-ups You could do lunges although lunges are still kind of bilateral. They're split stance So it's more it's kind of got that unilateral sense. You could do Bulgarian split stand squats and then Driving the sled I if I were you I would do some sled driving most days So regardless if you're working upper body or different different body parts a couple sets two or three sets of Driving a sled across some grass or across some pavement because it's really really good for function It'll help balance out your body and you should be able to notice a difference But all the training I would do if I were you would be unilateral at this point Yeah, I don't have much to add to that I might add a stability component to like my hips and stuff So I like single leg toe touch add to that and then maybe single leg leg press But I do what I do want to tell you is that I it's actually not as uncommon as you think may think This happened to me So when I tore my was it because you weren't training both legs and then you rehab Well, so hyper focused on just no is what that's so my dominant leg used to always be my right leg I tore my ACL and I'm selling my in my left knee But when I rehabbed I was so focused on rehabbing that left side that it actually so and before that I was a lot of I was doing a lot of you know bilateral stuff I wasn't doing a lot of unilateral stuff, but when I was rehabbing I was doing a lot of unilateral stuff I had to really focus on that one side So what I attributed it to was in the past when I would squat or do leg press or these exercises for my legs My dominant leg would carry muscle load, but then when I had to rehab I was doing a lot of unilateral stuff I had to focus on rehabbing that leg got really good and connected to it Then when I went back to doing bilateral stuff that leg was now becoming my dominant Yeah, and I just had never put enough emphasis on on the weaker side of unilateral training And so now that my my surgery side is my dominant stronger side It's really interesting that that happened But I remember during that time trying to piece it together myself and I remember reading articles around put this being common because Someone gets hurt and especially athletes because it's so focused. Yes, because you're so focused on rehabbing that It's that that single leg had never got that single leg attack I was doing balancing stuff or you know to very beginning you're doing a lot of stability balance a lot of Can mind muscle connection stuff to that that injury side and I just had never given that attention to the weaker leg Before and then that carried over into my training when I got back One other thing Austin, I'm not a doctor, but if but you said you're fibia never fully connected Yeah, okay, I would I would get another opinion It just doesn't that doesn't sound right to me that that's okay now Maybe it's being communicated wrong or maybe I obviously I don't know the whole picture again I'm not a doctor, but if I had a bone that didn't reconnect and I would be a little concerned Yeah, I'd want to go get another opinion and say okay What's the dealer because I've had clients with the torn ACL and the doctor's like it's no big deal because you don't play sports You don't really need an ACL. I don't think that's optimal. Yeah, let's get that So yeah, I would get a second opinion just to see what's going on and do you have maps prime pro I think that'll really benefit you. I don't all right. We'll send that over to you Austin. Oh Thank you so much Thanks for calling in. Yeah, no problem. Thank you. Thank you Yeah, what you're saying makes sense You because it's like you you put hyper focus on rehab and you're not doing anything for the strong leg because you know You're thinking oh, it's okay, right and then you surpass. Yeah before but you know with unilateral training It's really remarkable. How quickly you start to balance things out and get stronger within a few months You start to really get good. I remember Watching Paul check. So I was good friend of ours, right? Is it the wellness guru and he's an older gentleman He's got to be almost 60 now Very strong very muscular this guy's a phenom and I remember watching him do walking lunges and Paul loves unilateral Exercises he does tons of unilateral exercises for his lower body This guy was doing and you're talking about a body weight of a hundred and sixty pounds under saint lean, right? Walking lunges of the 275 which is insane. Yeah, because he got good at him because he always did unilateral training So you can get really really strong with unilateral training and really develop good symmetry and balance There's a lot of coaches actually there's camps here that It's Mike Boyle who's famous for this right who's like what doesn't do anything bilateral everything is you know Because we walk and run when you think about it walking and running is unilateral. It's not bilateral So if if we walk and run like that, why wouldn't we train our bodies that way? So they make a good case for it. Um, there's value in both there is I can definitely see more value in unilateral training for athletes For sure though. Yeah, for sure. I see there's a lot of value, but General strength and power especially if I'm training a newer athlete I know we're kind of going off on a tangent, but I think this is a great topic If I'm training a younger athlete and I'm trying to build general Strength then I'll do more maybe bilateral stuff unless there's some imbalances as they get more advanced Then I think it makes more sense to go more specific unilateral type stuff, you know Because there's more carryover in that you got to build that foundational base Yeah, and then yeah, and then the unilateral really makes sense from there for them to be able to stabilize properly and generate force in a Split stance position Our next caller is Gonzalo from Alabama Gonzalo. What's going on? How can we help you? Hey, hello team First of all incredible to actually meet the four of you. So so thank you. Thank you so much I For taking the time for the question so Real real quick I'm hoping to get some advice since the three of you are experts and your parents So hopefully you can you can help me out here. So long story short Recently in the last couple of years I transformed myself lost 85 pounds gone in shape figured out some fitness stuff I've been working with My wife and we have three children my two boys Also, they they become they are athletic and they become even more so after the transformation So I'm very comfortable with you know what to do with them And so for there. They're a little bit older. My wife recently just got match resistance for her She's joining the bandwagon. So we're basically a We're turning to a mind pump family But my daughter who is 11 has been asking how can she get in better shape? How can she? Like me when I was younger. She has a bit of a she's starting to develop perhaps a little bit of a Way they should she's concerned. She wants to improve her health. Let's put it there And she's a cheerleader. So From what I've learned from you guys, of course nutrition That is is pretty clear It seems to me like the advice holds even for an 11 year old, you know water whole foods, etc. Sleep rest But how do you is resistance training something an 11 year old girl should do? And if so, what does that look like and that's where I wanted to To get your advice. Yeah, I think we should start with One I would I would I would definitely make sure that I help shift her mindset to Being strong, right? Like I what I don't want to do with her is I don't want to make it about Anything to do with her weight even if you believe that we need to bring her weight down a little bit Like I don't want to I mean make sure we don't communicate that and it's around her being strong and healthy and a strong Woman and empowering her like that I definitely would want to say that but there's a lot of I mean maps anywhere map suspension Map starter all three great programs that she could potentially do I also I also would look for things I think about this stuff as a dad now, right? Like I know that there's potential that I could be in a very similar situation And what if my son isn't really into lifting weights or exercising like I'd also find ways Just to be active with her and to have fun, you know, does she like to swim does she like to ride her bike like? And now that you've you've made this, you know Transition into a much healthier lifestyle is finding ways to just have fun with activity and keeping her moving More so than really trying to force her into like a Weightlifting routine if she's not really into it now She's really into it like if you teach her one of those three programs and she's all about it Then by all means have fun with it and and and trainer on those routines But I think I would be more about Just being active with her and doing stuff that would be the way I would in her introduce her into like fitness That that's my opinion. Yeah, I really like map suspension only because you know the the main things initially with you know kids at age and what I experienced too with my son Who's 11 is just body control body awareness and strength stability So, you know in terms of like, you know adding resistance with with dumbbells or you know I like I think that that's great But I think a good first start starting step would be you know body weight training and with the suspension It just really helps to kind of Guide that in a very succinct way Yeah, so I think it's it's something that's not not too much in terms in terms of like overwhelming her with exercises and things That might be not that familiar it kind of simplifies the whole process a bit And so I just like to kind of start there and see you know Like what kind of response you get and just to try and as much as you can to have fun with her in that Process. Yeah, Gonzalo resistance training is appropriate for for anybody. It's just how it's applied, right? It's really about how it's being applied. So if you got a real young kid Resistance training looks like gymnastics looks like body weight, you know Exercises or even games. Yeah play as they get older It could be more like traditional resistance training the things to focus on with your 11-year-old are Stability and balance right so she can if she can push let's say she could lift a five-pound dumbbell above her head But you notice at the top and it's very common for a kid They'll lift something they have the strength to lift but they don't have the stability You'll see it kind of wobble and move all over the place good go way lighter You want to go way lighter and focus more on can they do this without wobbling and without being unstable? But other than that all exercises so long as they're applied appropriately are Fine they're not only fine, but she'll benefit tremendously from them And I want to go back to what Adam said I would focus entirely on performance How many reps you did how strong do you feel how is your energy? I would not focus on anything that has to do with appearance especially for an 11-year-old girl because she's gonna Get to the age where she's gonna come more self-conscious anyway, and if the focus is placed on appearance then there's a higher Chance that there could be like a dysfunctional relationship with with exercise in that but it sounds like You're doing a great job. You've already led by example, right sounds like the whole family is following along So I'll tell you what you know, this is great And this I you know I wish my kids let me do this I tried doing this So it doesn't always work, but if your kids are into it a family workout day man What a dream like everybody goes out in the garage and we all have a good time We play music and we do exercises and you know It's not really about you training yourself too hard, but it's more about everybody enjoying themselves and Creating a good environment, but you know resistance training for 11-year-old two days a week is plenty really two days A week is is plenty so long as she's active otherwise pushing a sled would be cool, too Access to sleds or kids love that. Do you have a map suspension? I know Justin was talking about that I think that's a good. Yeah a good program. Do you have that? We do not why our first product product is a maps resistance for the wife. So we do not So yeah, yeah, that would be that would be great. Yeah We'll send that over to you. So you have access to that and then all you need to do is get suspension trainers You can get them relatively inexpensive I know you can go on our site and we sell them for a pretty good price. I think it's at mindpumpstore.com if I'm mistaken But yeah, we'll give you the program for free and then let us know what happens. Well, thank you so much You were talking about the family. What is the family workout date? So my middle son is a competitive rock climber. So so we do have access We usually all go to the gym and that is one activity that she does enjoy also. There you go. That's perfect That's perfect. That's it right there. Yeah, she'll do. Oh, yeah Oh Well, thank you so much for the advice. No problem. Thank you. All right. Great show guys keep it going. Thank you Thank you Yeah, the whole thing with kids is a great story. Oh, it is and you know, it's funny with kids It's like when you when you talk to people that that are like experts in what they call it child-led learning When you have you see this as a parent when your child is into something they will learn everything about it They'll become obsessed. They'll just eagerly eagerly learn and absorb information when they're not into something You try to force it only teeth. Yeah, actually it's worse. That's why I was kind of alluding to that right like find out If she likes to bike does she like to swim she into gymnastics like you find something that she's physically into already and Just have fun with it Yeah, keep her active and encourage it and incorporate it into your guys's training days Versus like because I do get questions like this a lot like, you know, what should I train my kid on? It's like well if you have an 11 year old that is like wanting to lift weights. Well, that's exciting, you know Like but I know rare. Yeah, it was very rare Like most kids are not into it the same way and instead of trying to force it and make them train that way It's find ways to to to keep them active and to play and enjoy just movement I think that's the play at that age and he's already doing the most important thing He's leading by example that's the biggest and that's right And there's gonna come a day where she's gonna remember that that my dad Was had all this weight and got down to this weight and he's healthier and he's he's more fun to be around She's gonna connect those dots and there's a very good chance that she'll come to him When she wants to do resistance training and do those things for now I'm just it is rare for a kid to want to do resistance very rare I'd say the app if the average age of a kid getting into it is late teens Early 20s, you know when they're when they really are like want to change how they look otherwise a little more self-conscious Yeah, I've trained a lot of kids. It's boring for kids like reps. What the hell am I? I'd want to go let me go throw something or do something more. That's what this sleds kind of cool Right like kids love a sled like yeah I would totally take a sled out and you know challenge how far we could push it make a game out of it Medicine ball stuff is always great. Yeah, throw this. Yeah, I'm all about climbing any kind of thing They can climb on you can like the trampolines amazing. So there's lots of options there just makes it more of a fun environment Our next color is April from Michigan April. What's going down? How can we help you? Hey? Hi guys Hey, hi Welcome to the mail truck So I guess my question is I'm in mail care. Obviously I Am super active. I have a walking route. So I do about 10 plus miles a day Depending on the mail volume and I'm currently doing maps in a block in a balik And I'm just kind of I'm just I'm a recovering boot camp class or And I'm just kind of trying to figure out if I am in the right program if I Should be focusing more on like performance or just kind of trying to make my job a little easier Because I was doing those boot camp classes and I started listening to you guys and I stopped doing those because I was like Why am I so tired all the time? Well, it's because you have a job That's very demanding and then you're doing a boot camp class literally every day and twice on Sunday You're in the right place. Yeah, this is this is a relatively easy question to answer But it's a very common question. So I'm gonna ask a few more questions. Okay. Yeah, what have you noticed? Since you started maps in a balik. Have you improved your strength? Do you feel like you're building muscle? Do you feel like oh, yeah, so let me break it down for me. What have you seen since you've started it? Um, well, I I mean I I have a training background I've never actually trained anybody but I went to school to be a trainer So I had I do have some knowledge. So I did used to lift weights So I have noticed obviously like my muscle coming back very quickly Which is awesome, but I do still struggle with like imbalances because with this job We carry a mail bag on our shoulder on the same shoulder pretty much every day and I have noticed That like one set one of my legs is stronger than the other I don't know if that is due to that weight bearing down on the one side the whole time. I'm carrying mail So yeah, so that that's something that I'm trying to like switch up I try to do some more unilateral stuff Perfect, but you know, but you are getting stronger and you aren't noticing improvements and performance while doing maps in a balik Yes, definitely, but I would go I would go maps performance after you finish maps Anabolic go mass performance. It's really good, but what she's doing right now. It's great. What you're doing is smart It's actually perfect in my opinion. I think maps anabolic Metabolism wise from what you were doing before with the everyday bootcamp twice on the weekends like the perfect thing for your body It's a good shift for you. Yeah is to go to anabolic and then what you're doing is actually really smart You're this is where we always tell people right like our programs aren't Perfect for everybody the idea is that you take the base and then you modify some things for yourself Perfect example what you just said is I notice I have this discrepancy from left to right in my legs So hey, maybe instead of always doing back loaded or front front loaded squats where you're bilateral do some unilateral work You know do some lunging instead or Bulgarian split squats or single leg leg press Instead of that movement and I think that is a great a great thing right there Now I'm gonna make an assumption and you tell me if I'm right or wrong, but do your calves dwarf Adam? They're probably no common Another thing April you in your question that you sent us You did there was a body fat percentage question you asked as well about getting leaner. That's almost That's almost entirely a diet thing. Okay, so if you're getting stronger. Yeah, you're building muscle It's a diet thing So that's gonna be about and then I do want to comment on how you hold your bag while you're yeah, you're delivering mail I would start to very slowly. Okay, that's in bold letters very slowly Switch the bag every once in a while don't don't go crazy Yeah, and do half of your route with it on the other shoulder because it will hurt You're not used to it, but I would do like, you know, let's say you're doing 10 miles And it's in the bag is always over one side I would do one mile with the bag over the other side and then do nine like you normally yeah, and Slowly slowly, but surely work it up to where you can it might take you like how long have you been a mail carrier for? I'm about three years. Okay. I would give it like a year before you do before it's equal I'm gonna decide so slowly do it because you're so accustomed to one side that if you go Five miles with the bag on the other shoulder. You're not gonna feel very good Yeah, yeah, I do try to do that on it the only problem with that is that When we carry mail all of our stuff is in one arm So you only have one arm available to you to pull out of the bag And it's like trying to carry mail on the other hand is kind of like trying to write with your left hand if you're right-handed It's a little tricky. Yeah, it's oh, I it's hard, but yeah I'm gonna I mean, okay. You've only done this for three years. You already noted a notice of difference if you plan on Yeah, I would do it because you're gonna see I mean the imbalance can get right I mean over the years over 10 years 15 years It can compile it'll compile and it'll be really hard to reverse with exercise because you do you just so so often That you know two or three days a week of training even five days a week of training to try to balance it out You're never really gonna catch up. So I would start now. It's a pain in the butt It'll take you a while take it probably a year or longer to feel comfortable on one side So do it really slow. There's no there's no time limit here Do it really slow get to the point where you can you know do both sides and feel okay on both sides because Over the years. This is gonna become more a more of an issue Okay, and is there anything as far as like should I on my trigger session day? Should I be focusing more on unilateral like? I think yeah, that's that's more focus heavy on that. Yeah, I don't know if you guys notice, but I have my I Have a little cage here, and I have my Resistance You gotta do what you gotta do when you're working 12-hour shifts. That's that's super awesome Yeah, so no, no, yeah, do we say do you have mass performance by the way cuz I'll send that to you I Do not that would be awesome Thank you so much we'll send that over to them one more favor if you can look into this Adam Ordered a penis enlarger never got it Do you know that they actually have that where you can order and then it requires us to get a signature for it So it's like a embarrassing for both parties The box will just have like they don't it's like it's not the real thing. So it's a gag. Wow No, I'm sure they make a fortune. I'm totally joking. He got it Thank you guys Yeah, I guess the rule of thumb is this when if you're wondering if it's working Are you are you with getting stronger and more fit the answers? Yes? Yeah, cuz I think a lot of people are like Oh my god, is this the right program and then you ask them. Are you stronger? Well? Yeah, I had 15 pounds to my That's happening. What do you think? Yes? I like your guys advice of switching Switching hands and so that even though it's difficult for her to do it I think it'll be benefit. You know what it reminded me of right away. So when I was in high school, I remember my freshman coach Was giving me a heart. I was left. I'm left-handed So I had a tendency to always drive with my left hand and like he was like getting on to me saying like this It'll be your Achilles heel This will keep you from being a starter if you can't get your right hand to be as dominant as your left hand So I remember like of course at home. I'm playing with dribbling with my right hand time But then I also started to eat with the opposite hand and brush my teeth with the opposite hand Like now you're ambidextrous, right? So I kind of am right? I'm not quite all the way there But it made a huge difference by handed and it was trust me It was frustrating, you know eating with the out and brushing your teeth It felt really really awkward at the beginning But you'd be surprised how quick the body starts to figure it out like you stick to it long enough Well, bro back in the day Might even have been as recent as when Doug was a kid Back when he went to school with Moses No back in the day and again It might not have been that long ago and I would love to hear Doug's opinion us if you were left-handed The teachers in school made you do everything with your right when they slap that hand, right? Yeah, well, no, they would just it's no you can't write with your left That's wrong. You got to do it with your right and then the kids would learn and they'd be totally fine You're possessed. Yeah Did that happen when you were a kid? I don't recall that No, however like scissors and things were always an issue for these kids But my pet pterodactyl though Anyway, look if you like our information you got to head over to mind pump free calm and check out all of our guides We have guides that can help you with almost any fitness goal You can also find all of us on Instagram. So Justin is at mine pump Justin I'm at mine pump Sal and Adam is at mine pump Adam