 In this episode of Mind Pump, we answer fitness questions asked by listeners like you. What they do is they go to our Instagram page, Mind Pump Media. They post a fitness question. We pick the best ones and then we answer them. Now we start the episode off by talking about current events, our lives. Oftentimes we mention our sponsors and we have a lot of fun. So here's the rundown of what happened in this podcast of Mind Pump. So we started by talking about my, well this morning I had an old man story, so I hurt myself a little bit, but I won the battle. You're going to have to listen to that, this champion. The beginning to find out what happened. Adam talked about how he wrestled with Justin's son and told him that he was stronger than Justin was. I am getting him back for that. Terrible. We talked about the young lady who was doing naked fundraising for the fires in Australia. First off, there are lots of fires going on in Australia. This is like the worst fires in decades. They need lots of help. You can go and donate, I believe the Australian Red Cross is accepting donations, but there was a woman that said, hey, if you send money to these donations, I owe to these charities, I will send you a naked picture. She raised a lot of money. Hey, weird, right? Good job. Justin brought up a new piece of technology, the LexiLight lamp, that helps kids and people with dyslexia. Thank you very much. Forgot about that. Which led us to talk about some predictions. We predict that in the future tech companies will require their employees to wear blue light blocking glasses. Now our favorite company that makes blue light blocking glasses is Felix Gray. They make glasses that aren't super orange or red. They look good. So you don't look like a dork sitting in front of your computer. They're stylish. The prices are decent. We love working with them. And we have a hookup for you. Go to Felix Gray glasses. That's F-E-L-I-X-G-R-A-Y glasses.com. You'll get free shipping and free returns. Then we talked about the XFL. This is the new football league that's coming out. They're bringing it back. Adam brought up how the Red Sox and Astros got caught cheating. That's kind of crazy. Justin talks about his recent class at an improv school. He's doing some improv stuff. That's kind of cool. I brought up how the Golden Globes was serving purely vegan meals to all of their virtue signaling. Could they be more pretentious? Actor and actress friends or whatever. I talked about how the Pentagon is telling their military personnel to not do at-home DNA tests. And I have a theory around that. And then I talked about the experiment with my kids and how I'm going to give them high protein, low sugar, low carb, great macro profile, magic spoon cereal. But I'm going to put it in a shitty kids' cereal box so they don't know that they're eating it. The oldest trick in the book. Magic spoon is a company that makes high protein cereal. So you can actually have a 36 gram protein serving of cereal that tastes like kids' cereal. No joke. You're not going to believe it. It's amazing. By the way, they have this huge, they have this guarantee policy. If you're not a fan of their cereal at all, you'll get a full refund. That's kind of cool. Anyway, we have a discount for you. So here's what you do. Go to magicspoon.com. You'll get an automatic discount applied to your purchase. Then we got into the question answering. Here's the first question. How do you cut without ruining your metabolism? In other words, how do I get my body leaner without getting my metabolism to slow down? So we talk about strategies there. The next question. This person has wrist pain. Every time they do front squats, their wrists hurt. Maybe this happens to you. Maybe when you do pushups or other exercises, your wrists bother you. So we talk all about wrist mobility and strengthening exercises in that part of the episode. The next question. This person wants to know if it's okay to train powerlifting, performance type training, bodybuilding, and corrective type exercises all in the same workout or the kitchen sink at it. Or is it better to divide it all up? So we talk about why we think it's better for most people to divide it all up. And the final question. This person says, hey, look, there's a lot of controversy surrounding a multivitamin. I eat healthy. I take a greens powder. Should I take a multi? So we talk all about multivitamins when they're valuable and when they're not valuable. Also, this month, MAPS hit is 50% off. Now hit stands for high intensity interval training. You might have heard of this. It's got a lot of press recently because it shows to burn the most amount of body fat in the shortest period of time. It's a technique and method of exercise that is phenomenal for fat burning. Now that doesn't mean you could just do any kind of hit workout and get great results. We see a lot of people doing hit training wrong. We see a lot of programs out there that are doing hit training wrong. So we created a program that does it right. MAPS hit. In it, you use barbells and dumbbells and body weight exercises. There's three levels from beginner to intermediate and advanced utilizing the fat burning, the fast fat burning effects of high intensity interval training, but doing it the right way. So you build strength, don't slow down your metabolism and don't hurt yourself. It is by far our most effective fat burning program. It's also one of the most popular ones. Here's how you get the 50% off. Go to maps, hit.com. That's M-A-P-S-H-I-I-T.com and use the code, hit 50. That's H-I-I-T-5-0. No space for the discount. I'm so... Yeah, you're walking around like you had a stick up your ass. What happened? Did I had an old... Good night or bad night? No, I had an old man moment today at the gym. Oh, wow. Yeah. I went to, it was a Bay Club now that changed the name, right? Bay Club. And I haven't been there in a while. Excuse me. And they put two new platforms in there. Yeah, I saw the picture you sent over. Where's that at? That's in the... Down in the CrossFit kind of area. Yeah, the grass area or whatever. Bumper plates and they got the platforms. Oh, this is great. So now my intention was I'm going to go there today and I'm going to go and I'm going to get connected to the muscle. I'm going to feel the squeeze. I'm going to train intelligently. You know what I mean? That was the intention. That was the intention. Out the door. Yeah, it's like 6 a.m. So I walk in, I set up my... Got my liquid chalk on my hands, you know, because I like that, you know, the feel of that or whatever. Got my little electrolyte drink and everything. And I'm setting up my deadlift. And as I'm setting up some 20, probably, I don't know, 24-year-old dude walks in. I already know where this is going. You know, he's got the man bun going on and the hipster beard or whatever and the five-toed finger. Oh, God, you can't let him out lift you. No, bro. Change of plans today. That's instantly. He comes in and, you know what's funny? You want to know what's funny? I immediately check myself. Right away, I'm like, you're just going to do your thing. Ignore the dude. Ignore the man bun. You'll probably just do like 135. I'm okay. Yeah, it's all good. So, and he's probably going to do some, you know, I don't know, he's going to do some weird exercise or whatever. So I start loading up my bar. He starts to load up his bar. I'm like, is he going to deadlift? He's like, watching you load your bar. He's loading. He's going like, there's a six-year-old guy next to me who's deadlifting right now. Oh, this is phenomenal. So I'm like, oh, we're going to deadlift at the same time. Like whatever. I'm just going to do my own business. So I warmed up a 135. He warms up a 135. I warm up with 225. He warms up with 225. I warm up with 315. He warms up with 315. Now at this moment, I'm listening to EDM because EDM is my like- Please tell me you switched that out. Hold on. So this is my like, I got to feel the muscles, get squeezed or whatever. Now at this point, we're at 315. And I'm noticing, I'm noticing he's doing one more rep than me every time I warm up. So I'm like, all right, Lama God time. Yeah, step it up. Little Lama God, you know, and I start to, oh, you know, like, you know, I'm like, you know, old powers can come out. So we get to four plates together, right? That man months lifting four plates together. So he's deadlifting. You're deadlifting. He's matching you. It's still gone. Yeah. So now we get up to four plates, right? And we're pulling. I'm still relative. There's four plates for me is, is not really a work set. Typically it's leading up to my, my heavy lifts, although if I do reps on four plates, it's a workout. So he pulls four. I pull four. We, this is what gets this. Did you make eye contact yet? Or was this just like peripheral? I feel like you're, you know, it's the story. So then finally we look at each other and there's an acknowledgement little head nod. You know, that's what you're doing some weight over. So this fucking kid, dude, oh my God, he looks at me and he's like, wow, that's, that's not bad weight. Good job. Oh, he says something to you condescendingly. Like, like, wow, like you're strong for an old man. You know what I mean? He's listening to mumble wrap. Probably. That's my guess. Probably something like that. So he's like, yeah, you're pretty, yeah, that's pretty good, man. You know, you're doing a good job or something like that. And I'm like, this motherfucker, like this is going to get, it's going to get ugly now. So we hit the four, uh, four plates and, uh, he does, I think he does. And this time I wait, I'm like, I'm going to wait for him to go because I'm going to, I'm going to show him up a little bit. So he pulls it for three. I pull it for four, put the weight down and I'm walking around and he goes, man, peacock a little bit. Yeah. And he goes, dude, you're pretty, he goes, you're pretty strong, dude. He goes, does the, does, why do you wear a belt? Cause he's not wearing a belt. Oh my God. He even made some belt champ. Oh wow. He goes, why do you wear a belt? He goes, he goes, is it, is it like help you lift more? Yeah. I'm like, this move. Like you're wearing a belt but you're not wearing those shoes. Yeah. So I'm like, yeah, I'm like, yeah, yeah, it does, you know, it helps me a little bit. I can, I can lift a little bit more. So now I'm like, all right, motherfucker, I'm going to go heavy now. So I put the fifth plate on. I pull that really hard. He adds a, I think he adds like a quarter. So he's, he can't pull. He's not ready for five. No, he can't pull. No, he can't do what I, no, actually, no, before he pulls a court. So I pull five, he watches me. So he heads over to my, uh, uh, no, this, I'm sorry, before I pull a five, this is, he gets even better. I pull the four, he looks at me, talk shit. I'm like, oh, the belt, whatever. He goes over to my rack to grab a weight. Now there's a 45 there and a 25. He's crossing lanes. So he goes, cause there's, there's his, his things out of weights. So he goes over to reach over for my plate and I go, Oh, I'm going to need that. So he goes, Oh, he goes, Oh, my bad. So we walks over and grabs a quarter. So he put it from the leg press. He puts a quarter on his thing. So I look over and I'm like, Oh, this is beautiful. So I put a 45 on. I'm like, Oh, I laughed a little bit. I'm like, actually, I thought you were going to grab the 20, the 45. I'm like, you could take the quarter. I'm using the 45. So that's getting, so that's getting hilarious. So I do a set, then he adds a 10 to his. So I add a quarter to mine. So now I'm at, I don't know, what is that five, what is that 545 or something? Oh God, you're pulling this heavy. Hey, for a day, you're supposed to be working on the squeeze. Heavy bro. I pulled heavy, right? So I had a, I had a quarter of mine and I'm like, put it down and I'm like, did I hurt myself? No, I'm still good. He adds another 10 to his. I already feel like I won, but you know, this is the old man part. I'm like, you know, he's on the ground. This is the perfect opportunity now to step on his throat. Yeah. I just kick him in the, you know, while he's down, we're going to, we're going to put an exclamation point on this, right? So I pull, I pull the five plates plus the quarter. He's, he still has a 10 and, you know, or 25 and four plates or whatever. I pull mine. I walk around and I'm feeling good, but I'm not feeling fully satisfied. So then he starts to take his weights off, you know, say, hold on. Did you mind if I use that for a drop set? I take my belt off. It was, it was, I pull his weight. Oh, it was a good time, but I did hurt myself. Yeah, I did. I did injure myself. That's inevitable. Yeah. So, uh, you should ask them. Yeah. Like, like, you know, how do you get the perfect spin, you know, for the button? Yeah, there's a pencil or you can lift more if you cut your hair. I, uh, so I won it, but at what cost, you know, so now I'm, I'm walking a little bit today. Yeah, dude, I for sure have a slight injury because of that thing. I'll be honest, so it's worth it though. I mean, you had to do that. That's the old man story that I have. But it's funny when, when I was younger, I remember like, like wrestling with my dad or my uncles, and I remember them going a little too hard as I got bigger and stronger. And I would laugh about that because I'm like, oh, you're just, you know, because you don't want the younger lion or whatever. Now that's me, dude. Yeah. You know what I'm saying? Yeah. That's me now where I'm like, you're not going to beat me. Hey, talking about strength. Did I tell you the, that's why I work out at home. Did I tell you the story that I did to Justin's son, Everett while we were up in Tahoe? No. So we were, oh, wait a minute. Yes, you did. So we're out, we're outside. We're outside. We're trying to get food on a busy ass day and everywhere we go is like an hour and a half wait or whatever. And we're with Courtney and Justin's kids and I think Doug's, Doug, you're with us at that time too, I think, right? Doug, me. Yeah. We're trying to find a place to eat. Yeah. And Justin remembers it. Yeah. Yeah. Oh, I remember. Yeah. And Justin's on the phone, right? Talking. Courtney's standing next to her two boys and I walked behind Everett, which I've told the story already that Everett's like Justin, he's the one that's like full of energy. And so I wrap, come behind him and I wrap my arms around him. I squeeze him real tight and I pick him up and I shake him. And it was, it was funny because, you know, when you do that with some kids, they just give in. You could, you know, you're obviously much bigger than they are. They overpower, but you could feel him like giving me everything he had to get out of it. And I like, I had a bus free. Oh yeah. I had to kind of lock it in a little bit, you know, and he's like, he's fighting. He's trying to get out and he's real serious to get out of it. Yeah. And I was like, oh, you got some fight in you. And he's like, I go, just like your dad, when I hold him down. That's so fucking low. Oh dude, Courtney fucking dies laughing, right? And then I let him go. I'll kill you for that. And I know it was such a great jab because Justin's on the phone and he can't defend himself. I didn't even know this was happening. Right. So, you know, talking shit. And he runs away and they're off playing and Courtney goes, oh, that's so funny that you just, you just said that he came up to me yesterday because he'd been eyeballing me all fucking week. And he's like, mom, Adam's really big. Is he stronger than daddy? So I just bust out some videos and made sure you showed him. This is your dad. This is Adam. This is the amount of weight. Oh God. He's closed. That's my new thing though. Now I'll be whispering in there all the time. Give them shit. That's evil, dude. Come on, man. He worships me right now. I don't want to lose that. You'll never lose it. You'll never, you're a god to your kids are greatly. I remember one time when I was little, so I grew up with, there were six of us boys right around the same age. We're all cousins. And between the six of us, we all had, there's, there's, oh, there's six dads, right? So six dads, six boys. We used to all get together for family functions. And the, the, the fathers, all of our dads were young dads, right? So my dad had me when he was 20 and my cousins, the same thing with their dad. So they're all young, you know, in their mid twenties and we're at a family party and they started arm wrestling. So they all, the dad started getting around the table and started arm wrestling. Now we were all like, oh my gosh, let's see who's dad is the strongest. So we're around everybody. That should almost turn into a brawl. Oh, I bet. Oh my God. So my, so my dad is, my dad and my cousin's dad, who both of them have the same name. Their names are both, you know, Domenico or whatever. They're the strongest of the, of the dad. So they beat everybody. So now it's them too. So me and my cousin are both looking at each other like, yeah. And they were fucking going, dude, the table's shaking. People are yelling or whatever. My dad beats him. I'm like, yeah, my dad. Oh, dude, it was funny because his dad had to go to him and like console him like, no, it's okay. You know, sometimes we lose or whatever. Like, dude, I would never do that on the other side. Son, we never lose. Yeah. And let him win. Yeah. You know, I had to let him win anyway, dude. Did you guys see the, the, are you guys getting messages from people in Australia? Oh yeah. So some of the worst ever, right? It's crazy. Yeah. And they're, they've arrested a bunch of arsonists who started, like 50% of it's been from arsonists. I read an article on that. Yeah. There were a lot of arsonists who were setting brush fires on the worst fires they've had in decades. What the hell is wrong with people? I don't know. But there was this, this social media influencer girl who was sending people nude pictures of herself for donations. So ready for this? She raised over $700,000. You lie. No, the power of porn. Yeah. Wow. So, so she had porn for good. She would tell people if you donate to this, you know, these organizations. I know there's like the Australian Red Cross is a great place to donate. So if you want to help those, that's a great place to do it. But she, she gave people nude pictures of herself for and she generated shit tons of money that it's awesome. You can't hate on that. It's so fun. It makes me laugh too. You want to talk about the gender pay gap. How much you guys think a guy would raise? Yeah, we should try. Ten bucks. You'd have to do the opposite. That's my guess. Yeah. Donate or I'll send you. That's just to stop it. Stop these from entering my DMs. I gotta send this. Yeah, please. It's a good time. But yeah, so it's a crazy time over there for everybody. I know a lot of animals and stuff have died. So it's kind of it. Did we have somebody in our forum that sent over a link and everything that you can send over to donate? Are you going to do that? Yeah, we should put that in the show. I know the Australian Red Cross is a just a big place that you can send money to help, you know, with the. So I do get emails a lot of time still. Last year, I went to CES. You guys know what that whole event is and everything? Yeah. Yeah, they do this display of all the latest technology. What is CES stand for? I don't know. Consumer Electronic Summit. Something like that. Yeah, that's my guess. I don't know. But I mean, this is basically for companies to come in and show off, you know, like, oh, we're, we have all this groundbreaking technology. All these like products are out that are going to like change and innovate the whole market and all this stuff. But there was one company I saw that was coming out with a pretty cool product. I think it was called Lexalite. And this is to address anybody that has dyslexia. And so I guess the issue with dyslexia, so I'm not very familiar with the problem of it, other than like they, they read and and they're reading like it's almost like a mirrored effect. So you read something and it's like confusing because you see, you know, like the same word and it's like hard to decipher. So I guess this addresses that somehow because like both eyes are dominant where, you know, when you're reading, whereas you need one of them to be dominant to kind of take over and keep it going. So yeah, so they're able to distract it with this light somehow to, yeah, it's a trip. Wait a minute. So it's a light. Do you shine it on the page or do you wear like glasses or something? Yeah, I think he's shining on the page. I mean, I'm not real like versed in the science of it, but it just it looks really cool that they're addressing something like that that they can do through something like simple with just like a reading light. That is so brilliant. Have you guys seen those, that reminds me, have you guys seen those videos of those, those, oh, there it is right there. Don't just put it up. Oh yeah, that's phenomenal. Does it actually work, Doug? Is that what the article says? I have to read the whole thing to know. Well, what did the email say, Justin? Yeah, they've done a lot of like clinical trials and it's backed by a lot of, you know, like reputable science. So as far as what they profess, it's already working. Wow. 90% of them found it improved. Wow, 90%. That's so good. You know, speaking of lights and eyes and reading and stuff like that, like I, you know, I have a prediction. We always put out things on this podcast that we predict we're going to see in the future. And what I think we're going to see is the same way that like, well, there's construction workers, like when they're using equipment, they have to wear special eye goggles, right? It's required. It's required. I predict that we are going to see that in the tech industry for blue light blocking glasses. Mark my words. I 100% agree with that. I completely agree with that because they're showing pretty good evidence that it's damaging permanently. And the companies want to protect themselves too. I mean, like, think of it from a self protective interest, you know, like I want to make sure all my employees don't come back to me later with all these like lawsuits lawsuits and studies and things that prove it. So I just read an article along that the lines of that where the blue light blocking type glasses, the market for that is expected to grow at almost 10% for the next four years. Yeah, which is very fast growth. Now, I think that that growth is going to accelerate. I agree with you, Adam. I think what we're seeing right now is the beginning of the hockey stick of growth. I think it's going to continue to grow at faster and faster paces exactly because of what you're talking about. Yeah. I mean, the research is out there now and we know and I think that you're going to start seeing more to Justin's point, you're going to see more and more people actually trying to sue and do shit over that. They're going to be, they've been, I mean, we haven't had this, right? We haven't had people working on computers very maybe we had a small percentage of population, but we have a large percentage of population now that stare computers for eight hours a day for the last two, three, four decades. It's been wrong enough now to all the ramifications of that are going to pop up. And more than that, it's not that you're, that's a big part of it, but the other part of it is when you're not staring at computers, you're staring at other screens. You're staring at TV or phone or tablet devices. So it's not just because if you go back into the mid to late 90s and early 2000s, people were on computers quite a bit, especially in the Bay Area, but when they were off computers, they were done. There was no other screen except for maybe their TV. Well, enough to mention that's still only a decade or two decades is still not very much. I mean, what are we, what are we going to see when you have somebody who's literally for 30 years of their life and staring at a screen and then also like you're saying, coming home and looking at a high def television. So I have another prediction to add to that. So as that market grows, of course, these companies, you know, like Felix Gray, that's one of our, the company we work with, those companies are going to start to look for people to represent them and sponsor them to separate themselves. I think the perfect to combine two exploding markets, I think the perfect people to use blue lock, blue blocking glasses as, as like being sponsored video game professionals, gamers, like sports, right? Could you see that? Like, I wonder if Felix has already dabbled in that. I haven't, you know, the next time I'm going to call with them, I'll ask if they, if they're already there, I would assume that they would go to sponsor athletes. That would be the one. Yes, because like think about how effective athletes have been at selling anything, right? Shoes, McDonald's, you know, clothes. It's still funny to call them athletes, let's be honest. Yeah, no, whatever. Whatever you want, competitors, right? Professional video gamer. Yeah, whatever. Yeah. But that market is exploding so fast, so fast, and the younger generation could give a shit about professional sports. They know all the professional gamers' games. Oh, yeah. That's the new thing. That the next 10 to 15 years, those are the ones that are going to, those are the kids or whatever. Those are the competitors, I should say, that will be selling lots of products. And think about it. Can you think of a better product to combine with? No, they literally need it. Absolutely. Yeah. Speaking of athletes, did you guys see that XFL just released their rulebook that is different than the NFL just like a couple of days ago? Oh, yes. I'm glad you're in this. There's a lot of little things that are different, but probably one of the most interesting things that I think, like they're like the extra points that of just being a field goal or two, you have the option to start from the two yard, the five yard, the 10 yard, and you can get one, two, or three points. Oh, that's cool. Yeah, it is cool. One of the coolest things that I think is what's way different than NFL is they're getting rid of the forward pass. So you could catch a, you could be wide receiver, tied in, catch a ball, and then throw it again to somebody else. Wait a minute, hold on. You can go forward after you catch it. Yes. Wait, so you get, actually, that's, that's going to change. It's going to change a lot. Oh, it's like chaos. Now, does this say how many times you could do that? I didn't see in the rulebook where if it said, I know at least one more time, I don't know if there's, they're eliminating the forward pass completely, and you can just keep laddering it as much as you want. Yeah. And then it's dead if it, if it goes drops or you maybe potentially could turn the ball over then. But I know that they were, they're eliminating the forward pass now from a receiver. So you can catch the ball and throw it at least one more time, throw it forward again. You know what I like about that? Because that's crazy. What I like about that is you're going to see completely new strategies. Yeah. New dynamic. Yeah. And just like when MMA became popular, you had, things had to evolve because you start to learn different things. Imagine now, wide receivers now, they don't throw. It's going to be interesting what they do here. Obviously, you know, McMahon tried to do this before. I'm sure they learned from a lot of their mistakes that they made the first time. They didn't give up on it. They're doing it again. So obviously they see the opportunity there. There's opportunity in the space. I mean, the NFL pretty much has a monopoly. Yeah. How much did he lose? Do you know, by chance, like the first time around? You know what? I watched that. There's a really good documentary on, I believe it's Netflix dead on him that went all into the XFL. That was really good. And they, and they shared that on there. I don't remember what it was off the top of my head, but I know the documentary gets into that. But it's going to be interesting. Any other rule? Yeah. Oh, yeah. There was a lot of, but the rest of them. Those are the most popular. Those two rules that I just shared were the two that like stood out to me that like, oh, that's going to be really different and interesting. So now, where are they going to pull players from? Obviously, currently, if you're a top player. Canadian league, European league. My buddy, the kicker who didn't get re-signed, he's going over there. There's a lot of people that either won, didn't get re-signed in the NFL, maybe after their 30s. There's no real minor league either. Right. So it's like, this is a great avenue. Dude, you realize that only like the 1% of, you know, like top, top colleges even make the NFL, but not even the 1%. So there's just, there's such a huge pool of football players out there. And there's a need, you know, that could make a living out of it. Exactly. There's a lot of guys that would pay, or we'd be willing to play for significantly less than what the NFL plays, just to have an opportunity to play the sport that they love. You're still probably going to get paid good. Are they, is their season going to be at the same time as the NFL's, or are they going opposite? I would hope it doesn't. No, I don't think it does. I think it actually, I think it overlaps a little bit, but I think it actually runs. Yeah, that has to be right. Because either that's what I read. Like spring to summer. I mean, I'm really, yeah, exactly. I think that's what it does. So I, and I think there was partly strategy that for them to do that, actually to screw the NFL, who would be waiting for colleges that came out. The XFL will have like the first shot at them first. So I think that's going to be an interesting. Yeah. No, there's going to be a lot of cool stuff that comes out from this. I'm watching again. You know, it's like, it's, yeah. And especially too, with all the new rules and the NFL, like really trying to soften the game and make it, you know, more bubble taped, like I could imagine like the XFL being the counter to that, like being like more brutal, all tackling as long as you take someone down. That's going to be interesting. Do you guys remember the, the women's football league, what they call the lingerie? Do you guys remember that? Yeah, I do. Were they, you don't remember that? The lingerie league. I remember the, the Bud Light commercials that they made, the, the LFL or whatever. Yeah. No, this was an actual league tackle football, women wearing pads, but they wore makeup. Yeah. But they wore two twos or something. No, not two twos. They wore like sports bras and bikini bottoms, which is bikini bottoms. So it's so condescending. It's like, yeah, you guys can play football, but we need to see. Well, they're trying, dude, that's the thing though. They're trying to get eyes, you know, so they can make money, but you know, that's, that was their angle. Now here's the deal. I would, if, you know, I, I thought it was condescending. Well brother, you know, they're going to play, but then they have to be half naked. But if you ever watch one of those games, they, these girls fucked each other up. Oh yeah. No, I mean, they were taking each other's heads off and these chicks were built. They weren't bikini models. They were like, they look like. In college. So I don't remember what it was called, but we, there was an event where all the girls on campus, you would recruit for football and we would train them and everything for tackle football. And this was like without pads or anything, but powder puff league, I think is what they call it. Even the names are kind of the same. I know, right? It is, but, but they, dude, it was, it was legit. Like they got into it. They got to get aggressive and it was like, it was so much fun, dude. I coached a team. Yeah. Didn't your high school do that? I mean, there was a powder puff game at home coming week always. And it was the juniors versus the seniors. Now, did they wear pads or was it flag? It was flag football. Yeah. It was flag football. And but it was, it was, it's been a tradition for, as long as I've been around the town and I think it still goes on now where during homecoming week, there's a powder puff game and it's juniors versus senior girls. Yeah. When you allow girls to get aggressive like that, it's, it's amazing. Well, especially when you play classes like that, cause classes are always, you know, juniors and seniors, like traditionally are like, or natural rivals, right? Well, look, I've seen quite a few fights in the real world and I've seen girl fights and women can be very, very aggressive and vicious. Like wanting to rip each other's eyeballs out. You know what I mean? Usually guys are not going to, but I've seen girl fights where they're reaching for eyeballs. They want to pull someone's eyeball out. I've never done that a fight. I've never thought to myself, I'm going to blind you. I know, I know Sal gets really uncomfortable while we stay in the sports world, but I have to like bring up what I saw another article on related to sports. And that was that it came out that the Red Sox and the Astros were caught cheating in the last two world series. Dude. Wait, how are they, what were they doing? They were, they had a video camera that like a hyper one that was actually reading the catcher's signals of the pitch. And then they were relaying the pitch that was coming to the batter, which is super cheating. Wow. Yeah. And now, now this has been happening in baseball since the beginning of, of, of... How they do that with the earpiece to the... No, signs, coaching signs. Okay. So in the front, in the first base or third base? Yeah. You got a third base. I don't know if they are... I mean, how did they get it is what I'm asking? Like did they have an earpiece or like... No, they watched it on the camera. Right. And they signaled it to the first baseman. Right. First baseman. So from, so from the bullpen, or if not the bullpen from, you know, from down the dugout, the, the main like manager was signaling to the coach. Yes. I mean, this all, I'm just trying to like logistically see how this works. I mean, I'm not 100% sure how this played out, but this is how I would do it if we are cheating this way. Yeah. Because you have somebody who's way far in the stands or in the bullpen, which the bullpen in a lot of stadiums are back in the outfield, right? You don't really pay attention to that. Exactly, you don't see that. And they've got some super telescopic freaking camera that's shooting on the catcher. Mm-hmm. As soon as he gets it, there's a phone inside of the bullpen always. So he's probably like fastball. Yeah, yeah, fastball. The coach probably sends over to the... Now, how do they... That's insane to me. Now, how do they get caught? How did they get caught on this? How would you find the camera? Well, I don't think it's as far as finding the camera. I think it just becomes obvious when the batters are so savvy to all the fucking pitches that are coming like they knew. It's like when you're... I feel like that sport has been cheated like the most out of any other sport. Oh, well. They're just based on like the materials of the ball, the bats, you know, like what the pitcher does when he grabs some tar or something on his leg. Well, there's an old saying. How's it go, right? If you're not cheating, you're not trying? Yeah. Does that come from baseball? I don't know. I'm pretty sure baseball is responsible for... Who was that one... The most cheating. Who was the one baseball player? It was 1970, I think it was. And he did his only no hitter. He's a pitcher. Yeah. But he showed up high on acid. Doc Rivers or Doc... Oh, oh, God. What's his name? Doc Johnson? Oh, something like that. Play for the Mets. I know who you're talking about. Yeah, yeah, yeah. The famous story. What's that? The Mets. It's not Doc Rivers. Darrell, Strawberry. Doug, maybe you can look it up like... Doc Ellis. Doc Ellis. That drug is going through there. So I read that story a long time ago. So apparently, well, back in the 70s, my gosh, if you read about baseball players, it was like, let's see who can play the most fucked up. It was like a thing. But apparently, he was one of the worst on the team, and he went and partied and was doing meth and dropping acid. And he had a game the next day, but he lost track of time because he didn't go to sleep. He stayed up for 36 hours. And one of his buddies is like, dude, you're going to miss your game. He's like, I just took two hits of acid. So he went to the game and pitched a no-hitter. Pitched a no-hitter. I was fucked. Oh, that's it. That's so cool. Justin, I've been meaning to ask you, and I know we've been holding this conversation for the podcast. I really want to know how you're improv class went. Oh, yeah. Yeah. No, I started that. That was a big thing for me for this year. Like, I was just like, you know what? I want to do something that's totally outside of the norm and something that I feel like will just help conversational skills and things that I've always been trying to kind of improve. And you guys have helped me a lot with it just being on the podcast and jabbing at me and shit and putting me on the spot. So yeah, I'm giving you props. You know, I might be backhanded. You're welcome. Yeah, I appreciate it. We'll keep up the bullying. Keep the bullying happening, man. Make me better as a human being. So yeah, I started it and I had no idea what to expect. I mean, Doug kind of told me a little bit. He did it before. It's called Comedy Sports. Yeah. And it's down here in San Jose. And so it's like Monday nights. I go down there and I show up and there's like 25 people. And it's so funny because I was just like, I'm not going to know anybody. It's going to be gray. I'm going to do my thing. Of course, somebody in the class like knows Mind Pump and recognizes me immediately. He's like, dude, Mind Pump Justin. No way. Yeah. Now, did that make you more nervous or less nervous? It made me kind of like, I was like, oh man, I wanted to be anonymous. You know, like this is me kind of like acting a fool and starting over and trying to be humble and like just like absorb, you know, and like trying to like learn all the techniques and things. How random. Yeah. I think I'm in a big class, is it? No, I mean 25 people. Yeah. So I want to know about the exercises. Yeah. You know what? It sounds really silly to talk about because it's like you have to like just you basically have to conform and be like, okay, I'm doing this. Everybody's doing this. I'm doing this. You know, this is really silly. But I mean, what's great about it is bigger groups of people. Like you can see how like everybody can get into group flow really quickly because like everybody's moving. Everybody has to, you know, try and concentrate on these commands that throws your brain off. Like the whole thing is to like disrupt the way you think. And so like a lot of it was, okay, the first thing that we did, we were just walking in patterns and we're just trying to create our own patterns and weaving in and out of everybody. And so it's like you kind of have to like bump into everybody and like do your thing. And then, and then he's like, okay, basically I want you to walk. So it's almost like red light green lights. Like I want you to walk when I say stop. And so you have to, when he says stop, you walk, when he says walk, you know, you stop. Oh, well. And so that was the first of it. And then it progressed. How hard was that for most people? It was hard. It was hard for a lot of people who were fucking up. And then, and then, but then it got, it kept going on top of that. It's like, you know, you had to hop. So when he said hop, you had to clap. And then when you clap, when you said hop, you had to, wait, I fucked up. And then when you said clap, you had to hop. So it's like the reverse of all that. And then you're doing all these things. That's brilliant. And trying to figure it out on the fly. That's actually brilliant because it makes you quick. And you have to be present. And you get out of, you get out of your mind, like trying to rationalize and analyze. You just, you're really trying to be there. Try to train yourself to react. Yeah, figure it out. So there was a lot of cool drills like that. And like even, okay, me and you, like one to one here. So like you're going to count, we're going to count the three together. So there's, it's always going to change. So I go one, you go two. I go three, you go one. Uh-huh. One. Two. Three. One. Two. Three. One. Two. Three. One. Okay. Right? So you see how it goes and you get faster and faster and faster and faster. So you just see how much you can progress with things like that. So you're just, you're just reacting, you know? So anyway, I found it very valuable. Now, are you, what are you doing it for? In particular, is it to improve your skills when we do video, podcast or just for the enjoyment of it? You know what, like for the enjoyment of it first, but honestly, I feel like it'll help sharpen my skills if we ever do any more live events and things where, because the thing is we're, we're out there kind of reacting to people asking us questions and we're out there on the spot. And I've always had a little bit of reserve for that, but my whole thing this year is just to like get out in front of that and put myself out there and be less like, you know, reserved about it. I just want to like react. I want to say something and then deal with it later. I've actually been told by several people that those are valuable classes if you want to learn how to present and communicate to people or to groups to do those types of things. I've been told by several people that I trust. Now, is there, you do all these exercises and then is there something that you do afterwards to see if it like, can you can tell that it warms you up or you just do, is it just straight training? Yeah, well, I mean, so this is the first class. So it's going to become like more, like he's establishing like the rituals, the patterns of like how we're going to warm up, you know, like stretching wise, like you deal these weird kind of stretches and then ways that you're doing these tongue twisters. And so you have to say certain words, you know, the whole unique New York, you know, that kind of stuff, but there's levels of that. And so like you work your way up to 10 different sayings. And so we got up to five and then we're going to keep adding to that every time. And then at the end, it's really, really good for group. Like, so if I had a company, I would definitely have them go through this because it's like you connect, you know, much, much better with other people. I remember that show. Whose line is it anyway? Yeah, that was improv. And it was hilarious. I used to love that. Yeah, me too. And I've always loved that kind of stuff. And he got into the history of it, you know, and how it is related somewhat to Second City. It's related somewhat to Saturday Night Live. It's this chicken fried theater, like all these different like theater, you know, that was out there that people just created to kind of make a sport out of the improv side of it. So I think it's extremely valuable. That would be so difficult for me. It would be so hard for me. Doug, when you were doing this, what were your intentions? Obviously, you weren't doing what we're doing right now. So when you were doing this well before Justin, what were your intentions? Well, I enjoyed doing it, number one. But some of my motivation was exactly the same as Justin's, was just to get outside of myself, get out of my head, start reacting rather than just thinking too much about what I'm going to say and what I'm going to do. And that was very valuable. And I ended up performing for the Comedy Sports Group on their main stage there for about a year and a half for two years. That's great. But what happened, though, was my pump got so busy for me, I had to stop doing it. Oh, so it was around, you were still kind of doing it when we all first met. When we first started, I was still performing. Oh, no shit. I didn't even know that. I did not know that. Oh, no, that's great. So I just went to a show here recently, maybe about a month ago with Brianna. And boy, I just kind of got the desire to go back up there again. You know Shobby's coming to town next weekend, not this weekend, but the following weekend he's here. Who? Sweet. Brianna Shaw. Oh, yeah, okay. Yeah, yeah, yeah. I was texting him yesterday and he wanted, we were talking about Daisy, he's Friday, Saturday, Sunday, he's here. I know he's hella busy, but I'm like, hey, if you want to come pop on the show. And he said Saturday, but the only thing was Saturdays, I think that's when I take off the Tahoe. So I don't know if we're going to link up with him or not. But if you guys are in town, you should go stop in and go see him. Speaking of comedy, how'd you guys like that, that whole Golden Globes? Oh, we did, we talked about that already. What's his name's presentation? Yeah, wasn't that great? You see the backlash that's happening? How people are pissed off about that? Really? Because I saw nothing but love for the most part. There were some people that were a little bit angry and the Golden Globes, I don't know if you guys knew this by the way, their meals were 100% vegan. Did you guys know that? No, I didn't know that. 100% vegan. That's obnoxious. Meals, yeah. It's the most virtue signaling group of people I could possibly think of. I can't think of a group that cares more about what people think about them and wants to show them more than them at the Golden Globes. Look how self-righteous I am. Yeah, but yeah, they did the whole, the whole dinner was vegan. I was disappointed that Ms. Mazzel didn't win. I know they were nominated but they didn't win. I saw that a show that I'm not even familiar with, Fleabag 1. I don't know if you guys know what show that is. Courtney watches that, she says it's really funny. Really, so the morning show Crush, which I've said that was a phenomenal show, I love that show. I know Loudest Voices did really good. Genoble, I know Juan, we said that was really good. Unbelievable has been one that I tried to get you guys to watch too. What's that one? That's the rape story. It's a true story. It's like a doc, it's a docu-series. And it's on this girl that was raped and basically they didn't believe her. And it's a really crazy, sad story, but the way they tell it's really good. Like it's, and it comes, it ends well. So it's a good story, but it was well done. Big little lies, I've seen that, that was really good. That's a really good show. Yeah, you watched that? I watched the whole thing. The one you guys haven't seen that I was trying to tell Doug to watch is the Kominsky method with Michael Douglas. That's really, and talk about like- Now, what is that? What channel is that on? HBO? Netflix. Netflix. Yeah, that's Netflix. A lot of stream, obviously, that was like part of the guy's joke too, right? That's the funny part. Everything is on the streaming networks, you know? That's right. It's not network TV anymore or Hollywood. Did Joker not win an award? Did they not win? No, but JoJo Rabbit did. Oh, good. Which is good, because I- Didn't it? Well, I don't know. Okay. They may have. They were nominated for sure. You know, once upon a time in Hollywood, I heard that was terrible. So did I. I don't watch it though. Well, now I want to watch it, because it won. It was artsy, dude. I mean, it- Did you make it through? I watched the whole thing, but I was just like, I get why like the artsy people liked it, you know, because it like- It's different. Yeah, it's different. It was a spin on an event that happened, and it had really good dialogue, but like it was just- There was no- I mean, if you're in it for things to happen, it's just like you just watch like barely anything happen, and it's just boring. Yeah. But oh, did you guys- I wanted to bring this up. I think this is hilarious. I want to hear what your theories are. So the Pentagon warns- I'm going to read the title of this article. Pentagon warns military personnel against at-home DNA tests. So the Pentagon's like, Hey, military people, don't do these at-home DNA tests. Why do you guys think that the- What do you mean the true- Now their motivation, what they say is, you know, that you know, that the tests, you know, they could scare you because they tell you you may have a genetic issue when you may not. More big data collection. You don't want to know all that yet. They didn't even say that. It was mainly just, Hey, don't do it because it could influence how you feel if you figure certain things out or whatever. I have a different theory. What's yours on here? Because I don't have- I'm lost for one year. The there is a huge- This is a problem in the military where men and women go off to serve and their spouses at home cheat on them and they come back and then they get pregnant. Oh my God, you think because of that? I think they don't want- You're going to find babies all over the place? I think they don't want- They don't want to do DNA stuff because they're going to be like, Oh, shit. Tom's got four kids in West Virginia. Yes. Wow. That's what I think. Wow. I think they don't want because that's a big problem. That's a lot of people don't talk about that, but there's a big issue. It's kind of like the thing that gets swept under the rug that, you know, you got guys that are away, right? On bases or over across sea or whatever like that for four months at a time. It's kind of like, yeah, when they go to these small towns or like that, that happens all the time. Yeah, that's what I think. Wow. So when I read that, I was cracking up. I'm like, you guys just don't want more problems. Statistically speaking, what is it? Do you know what the rates are on infidelity in the military? It's supposedly high. I don't know. I think I heard firefighters are the highest. Really? Yeah. Yeah. As far as professions are concerned, be it interesting stat for you to maybe try and find Doug because I could be totally talking at the side of my neck and have no idea. But there used to be an old, was that the saying goes, firefighters cheat, cops beat. Wow, that's terrible. Yeah. Well, statistically, that's why I'm in fuck. I mean, they used to say that the statistics on that were really high. I don't know if this is true anymore. And I'm sure I just offended all kinds of firefighters and cops, you know, that are fucking good men, you know, and women. So I'm not trying to talk shit or anything. So Doug just pulled something up and said, the gym had those same statistics. Oh, here you go right there. Here were the top 12 careers for infidelity from a survey. So men's social work for women, politics, men at what? So agriculture, arts and entertainment, legal education, and then the trades. Wow, men and education. So teachers. Really? Wow. That's kind of or professors. It was the same difference. Well, you say teachers. Geez, that sounds terrible. It's fucking seventh grade teachers. I mean, you can be a seventh grade teacher and you can be fucking a college student. Good Lord. Medicine is the top field for female infidelity. So it used to be medicine, gyms, and firefighters. That's what I don't see gyms up there at all. That can't be right. Because I read another article on trainers, it's like trainers infidelity. The article has a picture of Bill Clinton. Yeah, politicians probably win for sure, right? Politicians have to win. That's all coming out. And entertainment, I would think, okay, so I'm not thinking about entertainment either. So I could see how that would be massive. But I remember I read an article on trainers and it was like some crazy number, like 70% of trainers slept with their clients. I've heard that, too. Now, I've trained a lot of trainers and I definitely know a lot of trainers who cheated. Now, that being said, there's a little bit of a... They're young. A lot of them are young. Not very many of them were married. So a lot of them were cheating, but they weren't married. You know what I'm saying? Although the people they were cheating with were probably married. Yeah, right. So how does that... Yeah, I don't know. Trying to defend trainers. I just imagine actors because you're in these roles. You're making physics... Like you're kissing scenes. You're doing sex scenes, all this stuff. So you're not... You're already there, right? You're already there. What's this outside of work? Tell your mom, your wife, you're practicing. Yeah, like how do you deal with that as a spouse? We're just practicing an upcoming scene. Here comes a scene where you guys have a dirty sex. We've got to make it look real. We got to take... Cut, we got to take that again. Cut, we got to take that again. Honey, you know I'm a method actor. Dude, I got to tell you guys about the experiment I'm going to do on my kids. My kids just sometimes they piss me off so bad. So we're working with Magic Spoon, right? So for the listeners who don't know, Magic Spoon is a company that makes serials, like kid's serials. So like... That's bomb-inspired. Yeah, like fruity flavors or cinnamon toast crunch type flavors and the box looks like it's a kid's cereal. And it legit tastes like a kid's cereal. It's amazing and the macros are ridiculous. They are super good. Oh, like it's super high protein. Like you could easily do a serving, not including the milk, that'll give you 36%. Yeah, I don't know how they do it. Yeah, so anyway, so I get a box of it and I go to give it to my kids. Now the problem is... You don't feed your kids cereal on a regular basis. And I don't give them this kind of cereal. So my kids are automatically, they're suspicious. What's this? You're allowing this, Dad? Yeah, why are you giving this cereal? I'm like, oh, just try it out. It's a healthier version. Fucked up already. Already fucked up. Oh man, you said healthier. Yeah, dude. So now my kids are just like... Mistake. Yes. And I've done this before. So how are you going to trick them? Well, hold on. So I've done this before with my kids because like my kids are... They're also food snobs when it comes to Italian food. So if I give my kids lasagna or pizza that's not made by their grandma or their mom or somebody. You're ruined. It doesn't matter how delicious it is. This is not lasagna. This is not pizza. This is a cardboard. So yeah, now, so what I've learned to do is if I make a different kind of pizza, I don't call it that. You know, I'll say, oh, would you like some cheese bread or something weird like that? And then they'll eat it. So I fucked up already. They tried it. I know they liked it because I can tell, but they're all like, well, I don't want healthy cereal, whatever, you know. So what I'm going to do is I'm going to buy a box of shitty, crappy kid cereal. You know, the high sugar low protein. Name brand one. Yeah, like garbage, like fruit loops or whatever. I'm going to empty the bag out. I'm going to fill it up with magic sugar. Then I'm going to have a meet it. And then after they eat it, I'm going to film it and watch them all, oh, this is so good. Blah, blah, blah. I'm going to surprise them, motherfucker. You're eating healthy cereal. Oh, I got you. Yeah, you know. You've been poked. I love that idea. Yeah, so we'll see what happens. But you know, your kid's just under. Oh, they love it. They don't care. No, they're all about it. And again, like I used to allow like for them to pick out cereals when we go on vacation. And so we go down the aisles and you'd see them grabbing the Reese's and the fruit loops or whatever it was for the week. And you know, that was one of those things where, OK, I'm just going to replace that and put the magic spoon out there instead. And they totally adopted it. So I don't know. They probably have a palette for it. Well, I mean, again, if I didn't mess up with the introduction, there's no way my kids would have known the difference. No, no way. The fruity ones. I didn't call it healthy. The fruity ones are, to me, they're all good. But the fruit ones would be hard to tell. I would challenge someone to do a test where they put, dude, the fruity is the best. Yeah, what trips me out about it is that when they first sent us the sample and we tasted it, I'm like, oh, this is a miracle of modern scientific engineering. I thought for sure, when I looked at the ingredients, there was going to be all kinds of like exotic chemicals and shit to make this high protein, low sugar, low carb, you know, cereal that tastes like kids' cereal. But Adam, hand me the box. I'm going to read the ingredients because this is the thing that tripped me out. So I look at the side of it. Just full of scientific wizardry. It's not. It's a protein blend. So it's milk protein isolate, whey protein isolate, coconut oil, tapioca flour. They're sweet, it's sweetened by monk fruit and stevia, chicory root fiber, cocoa powder. This is the chocolate one, and salt. That's it. Wow. So either they're lying, I don't know how they're doing it. But anyway, so it's good stuff. No, it's amazing. First question is from Alexis Swayce. How do you cut without ruining your metabolism? You know, when people say things like- That's our fault right there. I know. It's good though, though, so we can address it. Because you know, I don't want to be a part of that, your metabolism broken or your metabolism in cells. I've heard Sal say this multiple times. I always have to reverse how I'm eating. It's doing what you want it to do. It's actually a sign of a healthy metabolism. Right. It's responding. It's adapting. Yeah, it's adapting. It's responding to what you're doing. Now the problem is that just most people approach weight loss wrong, and so they just really- They put themselves in a less advantageous place. You know, they go into the new year. They want to lose, you know, 15 or 20 pounds in the first thing that they do, and they come off of not exercising, eating like garbage, and then they go in the new year, and it's like, boom, I'm going to have two salads a day and a meal of chicken breast and broccoli and rice. And that's it. And then I'm going to fucking go to the gym for an hour or run on the treadmill for a half hour, lift weight, and like, or go to my favorite class of circuit training. And what happens is you give the body way less calories than what it was just used to. You start pushing it and trying to put out more energy, and all the metabolism does is it becomes efficient. It goes, oh, wow. She or he is not going to feed me very many calories, and they're going to push me. I need to really slow down and conserve energy because I don't know if I'm going to be getting my ass kicked like this every single day, and only fed this. And so your metabolism is doing exactly what you told me to do. It's called metabolic adaptation. And again, just like Adam said, this process evolved for thousands of years where humans, we went for long periods of time without food. We needed to move a lot. For most of human history, life was pretty damn act, especially in comparison to modern life. It was very active. If you wanted water, there wasn't a faucet right there. You had to walk to get the water and bring it back. If you wanted food, you had to kill it or pick it and find it. You had to cook it or crush it so you could digest it. You didn't sit very often. You probably sat at the end of the day, maybe around a fire. So you were active, and food was scarce. And so we evolved to have these metabolisms that learned how to be very efficient, which is a very, this is a good thing. There's nothing necessarily wrong with this. The only problem is today, we live in a completely different environment. We live in an environment where food is extremely available and it's hyper palatable. You could have pretty much any type of food you want, available to you at a very, very low cost. And you can have it available to you in a very short period of time. Now we're at the point, in fact, you could order whatever you want. And I even have to get up. It comes right to your door and boom, you've got a delicious high calorie meal and low activity or whatever. So we live in an environment now where we want a metabolism, where it becomes beneficial to have a fast metabolism. In the past, again, for most of humans in history, it was advantageous to have a slower, more efficient, thrifty metabolism. Well, today that's the opposite. If you have an efficient metabolism, you're more likely to gain more weight and you can't eat as much and get away with it. So how do we deal with this? What do we do? Well, there's a couple strategies. One, when you reduce your calories, don't do it so dramatically for so long. So you don't want to do a dramatic cut for too, too long. If you were to answer this very simplistically, that would be it, right? Don't go for too long and too hard. That's number one. Number two, though, this is an important one, is you have to send a counter signal. You have to send a signal to the body that says, hey, we need to do things that prioritize a faster metabolism. Now, it's an indirect effect, but what you're essentially doing when you work out, if you do it properly, is you're telling the body, I need strength and muscle. When you're sending a signal to build strength and muscle, the side effect of that is a hotter, faster metabolism because in order to get stronger, you have to build more muscle and more muscle burns more calories. So your body's getting the signal that says, hey, calories low, however, we need lots of strength. So what ends up happening when you lift weights properly while you're cutting your calories get leaner is you either, A, get a metabolism that doesn't adapt quite as much. It doesn't slow down quite as much because you need to build muscle. Or B, if you do it really well, you actually can do the opposite and cause a speed up in the metabolism. But that also requires you not cutting your calories so much. In fact, sometimes you want to bump them a little bit first with the muscle building to give yourself a faster metabolism. Or run a mini-cut followed by a mini-bulk, right? So don't stay like to your point of not staying in a cut very long, which for me that means nowhere longer. Somewhere between two and six weeks, six being very long, two being pretty short, so somewhere I like to fall in between that. I'm going to interrupt that cut with at least a one-week surplus or at least caloric maintenance week. So if you are somebody who's trying to reduce body fat and you figure out that your body stays the same at about 2,000 calories and so you start eating 1,700 calories a day to lose weight, you've been doing that for about three weeks, four weeks or so, you feel like progress is stalled. Then what I'm going to do is I'm going to put you on a diet for the next week. That's more like 2,000 to 2,200 calories every single day for a good solid week and we're going to focus a lot on trying to build strength during that time and then come back again to the cut and maybe less dramatic, right? So you come from 2,200, maybe you could have dropped down to 18 or 1,900. And ultimately, my goal is really, can I lean you out while I also slowly teach your body to be able to eat more calories? I mean, that's why no matter what your goal is, whether it's trying to build or to lose body fat, I start everybody in at least a calorie maintenance. If I assess your diet, even if it's bad, right? Bad food or high calorie, empty calorie type foods, alcohol, fast food, things that are ideal for us and I see that you're eating 3,000 calories and your goal is to lose 15 pounds. I'm not going to start you on your diet at 25 or 20. I'm going to start at 3,000 calories, but I'm going to just change around the foods that you're eating. I'm going to give you more nutrient dense foods but keep your calories the same and introduce exercise. That alone should send a signal to the body to build muscle and get leaner. And my real goal is actually to increase calories to help speed the metabolism up. Yeah, remember this, it honestly was not that long ago. It was a blink of an eye when you look at all the amount of time that modern humans have been around on earth. It wasn't that long ago that we suffered from the effects of not having too little calories. Humans died and there was lots of malnutrition. There's two of the biggest killers of humans was we just didn't have enough and so our bodies evolved to adapt to that. Now today is a very different time. Today in modern societies, very few people die from not having enough calories. Far more people, far more. In fact, the largest killer, the number one killer of people in modern societies is because they have too much. So a great buffer against that is to develop and build a body that can burn those calories off. You know, it's interesting when you look at the studies on carbs, fats, saturated fats, sugar, it's really interesting in the context of a low calorie diet. You could get away with a lot. In the context of a high calorie diet, lots of saturated fat becomes bad for a lot of people. Lots of sugar becomes bad for a lot of people. When your calories are low or when you're burning more than you're eating or burning as much as you're eating, I should say, rather than low calories, those things don't become so much of a problem. A faster metabolism in today's day and age is a phenomenal buffer against that, which is why the number one way you should be exercising today if you live in the modern world. Now, if you're a hunter-gatherer, this may not apply to you, but I'm sure if you're listening to this podcast, you're probably not a hunter-gatherer, otherwise you'd be a weird one with a cell phone and a podcast access. You need to lift weights, go to the gym and get stronger. Here's the other thing with diet. High protein diets tend to, even when people do the hard cut and do lots of cardio, high protein diets also seem to contribute to a better, in terms of modern life, adaptation of the metabolism. So it doesn't necessarily slow down as much and it's probably because there's an indirect effect. High protein diets tend to preserve more muscle and build more muscle. So there you go. So, again, the ruined metabolism, I know we use that term in the past to illustrate our point. It's not a broken metabolism. It's doing exactly what it wants to do, but because you live in the modern world, you want to be lean and you want to be able to enjoy the food around you. It's less advantageous. We want a fast metabolism. Next question is from Shannon Shifty. What can I do about wrist pain? My wrists always hurt after certain lifts such as front squats. Is there a way to strengthen my wrists or is it a mobility issue? You know, I went through a period of time and I know Justin, you did a lot of stuff on this too because you do a lot of front squats with that front position. Big wrist guy. Yeah, big wrist guy. Lots of wristing. I did this for a while because I went through a period of time where I was trying to be able to do lots and lots of push-ups. I had read a book. I can't remember the name of the book, but it was like a fitness for martial arts book and push-ups have always been big in martial arts. And the problem when I did a lot of push-ups is I noticed I had to switch to those handles where my hands were in a neutral position because if I just put my hands flat on the floor, it would start to hurt my wrist. And I thought, oh, I'm just going to use these handles all the time. Then I read this article that talked about how to prevent that. And what the guy in the article said was, as you said, when you do push-ups on the ground, grip the floor. So now you can't grip the floor. Obviously, I'm not actually taking a grab of the floor, but what I was doing is I was just activating my fingers and the muscles of my forearms. And I noticed my wrist pain went away, and I didn't really think much of it. Later on, as I was training clients and I would teach them this, I realized why this helped alleviate pain. It wasn't because I was grabbing the floor. It was because- Taking some of the pressure off the joint. That's it. Because when I'm in a- Distributing the force. When you're in a position where- You're relaxed. You're putting all the stress on the joint. It's the ligaments of the joint that are supporting me. It's not the muscle. So when you want to work on any kind of mobility, especially wrist mobility, you want your muscles to be able to support you in various positions. You don't want your joint. Yeah, that's a great illustration. I mean, you think of that when you're squatting, you don't want to rest all that force down there in the hips and put that kind of pressure there. It's the same thing with the wrists. And yeah, I mean, that's a great way to look at it. I still also grip, use towels and things to really help enhance those muscles and ligaments to respond and get them to strengthen by using various techniques. And even with the fists doing push-ups on my fists and then really squeezing a tight, tight fist as I was doing push-ups, it's just really about getting them to respond and create more recruitment there to help distribute that force out. You want a great way to work on... Because this guy or this girl, sorry, said the front squats bother them. So first off, you can change your grip on a front squat. So you can do the bodybuilder style, hands crossed. But of course, that doesn't address the actual issue. That's just replacing it. In the meantime, you want to be able to activate the muscles of your forearms while they're in that flexed front rack position. So what I just said with the push-ups is actually a great way to do that. When you get on the floor, don't... You don't need to do a push-up. Just get in a plank position. And then while you're in that position, try to grab the floor. Spread your fingers and grab the floor so that you can activate those muscles and practice holding that position. Create tension there. Then when you get in the front rack position, do the same thing, hands underneath the barbell rather than resting in that position. Activate your hands a little bit as if you're trying to lift the barbell up. Yeah, and I know this is a little bit outside of what form your wrist is going to be in, but to also apply towels, like for me to train in that position in a front-loaded squat, I would put two different small hand towels and I would actually grip it in a neutral position and I would squeeze and lift my elbows up. So that way, yeah, I was connecting to that a little bit more, but then work my way closer and closer to the bar to where I could actually then start to get my fingers underneath the bar and allow that to happen. So little by little, you're grabbing it a little. Closer down the towel. Yes, we did a YouTube video on that. We did a regression to the front squats. Oh, we did? Yeah, and we used the towels. One of my favorite wrist mobility and hand mobility movements that I never really used a lot of, but we put in our maps. Your ice buckets. Yeah, OCR program. Yeah, that's the only thing I was going to add to everything you guys said is I'm surprised neither one of you said anything about it was the rice buckets. I think that's, that was a game changer for my clients that carpal tunnel had any sort of four of issues. I wish I'd have known that. I didn't use it beforehand, but I started using it. I was like, oh my God, I could totally feel everything get connected and respond. It's an old martial art method of strengthening the fingers, hands, and the wrist. Here's what you do. It's super simple. You get yourself a bucket, fill it up with rice, stick your hand inside the rice, and then move your hand and your fingers through full ranges of motion, flexing, extended, open the fingers, close, and just practice moving. It's harder than it sounds because obviously the rice provides resistance, which is great now. You're strengthening all the different ranges of motion. Great mobility exercise. Next question is from Sugar Shane. Should you train powerlifting, performance, bodybuilding, and corrective in the same session? You know what, this reminds me of a DM that I want to address publicly because I know this happens to us. And CrossFit, you forget that. We recently talked about that we recommend that people do all low reps in a phase and then transition to high reps. And so I got a DM from one of our longtime listeners and he's like, you guys should have Joe Bennett on the show, which is a hypertrophy coach. Really like Joe. Puts out a lot of really good content. Good dude. Respect a lot of his information. And he's like, he completely disagrees. His program has you know, high reps and low reps and everyone. You guys should have him show and talk with us. I'm like, first of all, I'm not going to bring someone on the show to argue something that I don't disagree with him. It's not that he's wrong, we're right, or the other way around. You're really splitting hairs in arguing something like this. Like, can you do these things in a single session? When we give advice, we're always thinking of the general population. And I'm thinking of teaching somebody the proper way to train so they can learn. And one of the best things to do is to isolate adaptations like this so a client can feel and see the response. Oh, when I train, like in a powerlifting phase or I train in a strength phase and I'm lifting these types of exercises, these types of reps, these are the things they notice about my body. This is what I see changing. This is what I feel. And it's much easier to teach somebody that. Now, if you're an advanced person, does that mean that you can't throw high reps, low reps, or throw powerlifting with strength in there, throw mobility into all one session? Of course you can. And is it better or worse than doing it the way that we're telling you? You're splitting hairs on the difference. I look at it. I mean, it's very parallel on some level to MMA training. Oh, God. Great point. Because it's like, yeah, you could definitely train MMA. Like, you could do it all at once. But are you going to be that great at the skill of each one of those boxing, kickboxing, jiu-jitsu, wrestling? Like, are you going to teach the proper jab mixed in within like a judo throw right after that? Right. Just that's ridiculous. No, 100%. So here's my two things. First, corrective exercise you can put in. I actually recommend doing corrective exercise at the beginning of everything. Of everything, whatever you're doing. We call that priming. Maps prime is an example of that. Now, here's the deal. The people that can get away with powerlifting, performance, bodybuilding, different modalities in warm workout are advanced. Right. They're advanced people. To use the MMA analogy, if you're a beginner, you're better off taking a class that's just wrestling and learning that. Then taking a class that's just jiu-jitsu and then taking a class that's just whatever. If you want to compete in a sport that combines powerlifting, performance, and bodybuilding all at once, then sure, you can train that way. But if you're trying to improve your fitness long term, you're better off focusing on each one at a specific time for a period of time so that you can learn the skill of it. And here's the thing. A lot of people don't consider this. There's a mentality that goes around different forms of training. It's not just exercise. When you're powerlifting, there is a very different feel and mentality to how you lift than when you bodybuild. Yes, you're lifting weights both times. You're training the muscles both times. But when you go into powerlift, you're resting for long periods. You're trying to maximize your force and maximize your leverage. Okay. In many ways, that's counter to bodybuilding. Bodybuilding, you're not trying to maximize your leverage. You're trying to feel the muscle. You're trying to squeeze it. In some cases, you're trying to minimize the leverage. You're trying to make the exercise feel even harder. And you're resting in shorter periods. That's a totally different mentality. When I go into my workout, and I know I'm in a powerlift, totally different mentality. I even play different music than when I'm going to go do bodybuilding. Now, I'm advanced, and I could get away with doing it all in one workout, but you do this to somebody who hasn't lifted for three or four or five years. They're not going to get the same results. It's better to have to stick in a three to four week period or longer. And each one of these, learn the mentality, learn the skill, understand it, then move to the next one. And then over time, if you want to combine them, go for it. And that was the point I was trying to make to this kid, is I'm not going to have people on our show that I think are really smart fitness, other fitness people that, you know, write a program a certain way, and that's their philosophy. Like, and I have no intentions to bash with them. I'm just telling you that between the three of us, you've got over 60 years of experience training tons of normal people that are trying to get in shape. And, you know, the way we talk about, the way we program and phase things and the way we do it, it's not like we're trying to debate the science of somebody else and how they put something together. It's that, you know, we have found that this is one of the best ways to help people and teach people. That doesn't mean if you're, if you're, and I know the person who was mentioned, it was an advanced lifter. It's a kid who's been lifting for quite some time now. He's in good shape, understands programming pretty well. And, you know, I think he was looking for the entertainment side of listening to, you know, a bunch of smart guys argue over whose modality. You know what ended up happening? We'd agree. Yeah, we would agree. I know Joe, Joe's a smart guy. He's a very smart guy. And if, I guarantee if he's listed, he listens to what we just said right now, he would say, oh yeah, it makes total sense. Same way if I'm sure if he presents why he does it the way he does it, we'd go, oh yeah, okay, that makes sense. Great. And I'm saying it's a, and the difference is so, you know, minor in the grand scheme of things when it comes to getting results for people, that it's a silly thing to have somebody on the show to debate something like that. And it's questions like these that, you know, people hear things that we say and then they probably hear from some other professional or somebody else who they respect in the space and they've wrote something that probably combines everything. Oh, it's this super duper unicorn workout and you've got power building this, this and this and it's all put into one and you get all the benefits of this. And it's like, okay, could you do that? Sure. But when I know from my experience training people that there's a better approach for behavioral reasons, to get them consistent, to get them to understand and learn. But fuck, if you're a black belt in performance, training, you're a black belt in bodybuilding, you're a black belt in corrective and you're a black belt in powerlifting, by all means, have fun. Fuck and put them all together if you want to. The unicorn workout will fuck you up. Yep. Next question is from Andrew Reed. There's a lot of controversy surrounding the use of multivitamins. I take one of the best greens powders on the market and my nutrition is fairly diverse. Is supplementing with the multivitamin necessary? And if so, when and why? So vitamins and minerals are essential, many of them are essential. Meaning you need to consume them or take some of them in order to thrive and lacking any of them can cause lots of health problems. This is, a lot of people know this is why multivitamins are popular. But a lot of people don't know the following. Taking too much of certain nutrients or minerals can also cause lots of problems. Now here's the problem I have with the multivitamin. It's everything. You're nuking the problem. Now when ends up happening, a lot of times with people who take multivitamins is they, sure they cover bases, many of which they didn't need to cover in the first place, they're going in blind, they have no idea and oftentimes they cause, they're actually taking too much of certain nutrients because they've got this multivitamin over here. Plus they eat a lot of this particular food. Then they take the supplement over here that's also fortified. Then they eat this breakfast. You're addressing one deficiency but you're overwhelming the body with all these other minerals and nutrients. Especially if you're a person who's taking multivitamins and then you're taking a bunch of other performance supplements, bars and shakes because most of those bars shakes. They're all fortified. Everything's fortified, yeah, exactly. Inside of it. So you're really, and that's what I would find. I'd find the same person who buys into the multivitamin is also the same person who's buying into the bars, the shakes and everything else. And they're just getting, they're getting an abundance of all of that. And some of that can become a cynic. More is better. Yeah, and you're totally, and here's the thing, you're totally blind. So if you want to maximize your supplement intake, especially vitamins and minerals, test them. Go get tested and see what you lack and then supplement with what you need. It'll blow your mind at how effective that is and how much of an impact that'll have on you. Taking too much of things can have negative effects. You just don't know when you just take a, again, you're nuking the problem with all these vitamins and minerals. You need to know what you need in order to supplement properly. And then if you want to go deeper, then you look for what foods provide those things. Right, because that's the best. That's the ideal. The first you go, you get a test and you find out, oh, I'm deficient on X, Y and Z. Okay, where can I get X, Y and Z in whole foods? And then your goal is, oh, how can I implement this into my lifestyle on a more regular basis? And then if I don't, I have this supplement to help me out with that. Dude, okay, so here's a great statistic. The odds or the instances of overdosing on nutrients is astronomically more high in people who take supplements versus people who eat food. So in other words, you see far more toxicity from too much vitamin A or iron or whatever from people who take supplements. It almost never happens from people who get it from food. You can eat extremely vitamin-rich foods and it's much more difficult to do that because they just don't have the concentrations and usually balanced with fiber and other things coming from the plant. Yes, so here's a great example. So we know that antioxidants found in foods help prevent the oxidation of cells in the body. They fight free radicals. They've got all these health benefits and so people who consume diets that are high in antioxidants have lower instances of all kinds of chronic diseases, heart disease and cancers and that stuff. So of course people are like, oh, antioxidants, good for me. I'm gonna buy antioxidant supplements. Antioxidant supplements cause lots of problems for lots of people because they're at doses that you would never find in food. Unnatural amounts. And they don't contain cofactors that foods have that actually balance out a lot of the antioxidants. So they did studies where people who had cancer, they gave them high doses of antioxidants. You know what ended up happening? It strengthened the cancer. This doesn't happen when you eat foods that are high in antioxidants, for example. Or you take all these antioxidants, you slam down inflammation so much you get problems from that. So my point with this is a multivitamin can be very beneficial or it can be a big problem. You have no idea. Or could do nothing too. Or do nothing. You have no idea unless you test yourself and know what nutrients you're lacking and know what you should take, you're really, it's like, and that's why there's studies that actually show people who take multivitamins. There are some studies that show people who take multivitamins have worse health. And then there's studies that show that they have better health. That's why it's mixed because I think sometimes people who are taking these multis are just overdosing their bodies with certain nutrients causing deficiencies as a result. Like too much zinc, for example, can cause a copper deficiency. Too much iron can be poisonous to the body. Too much vitamin A can be poisonous. Even vitamin D and other nutrients that we know are important can cause lots of calcium. For a while there, people were taking shit tons of calcium because they were like, oh, calcium builds bones. I need to strengthen my bones, take lots of calcium, causing heart problems because that's not really how it works. Versus eating foods that are high in calcium which tends to have these bone protecting effects. So test yourself, see what nutrients you're lacking and then go from there would be my approach versus taking a freaking nuke approach and just taking them all. Beautiful. And with that, go to mindpumpfree.com and download all of our guides and resources. They're all totally free. Let's get some good stuff there. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam.