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Also, those two programs maps it maps split are 50% off all month long. So if you just want to buy the programs and maybe you didn't win because you don't leave a good enough comment, you can go get them right now half off. Here's what you do. Go to maps fitness products.com and then use the code December 50 for that discount. All right, here comes the show. All right. So there's literally seems like a thousand exercises for biceps and triceps. And we know that you want to hit different exaggeration exercises to hit different parts of your arms. So the challenge is which exercises do I pick? How do I know what the best combination is? Here's a great tip. Okay, when it comes to biceps and triceps, there's really only one factor you should focus on and maybe a secondary factor for biceps. But here's the main factor, elbow position. Do exercises where your elbow is by your side in front of your body over your head or even behind your body to hit those arm muscles from different angles. And then when it comes to the biceps, you might also want to consider hand position since the biceps controls that other than that, there really isn't much difference between different exercises. No, I know Justin can't contribute because he doesn't train his arms really. Not at all. Those arms are massive. This actually was maybe the single best tip for building my arms that I ever received. I wish I remember where I read it or I first heard it. But it was like I at that point, I didn't really understand the importance of manipulating the strength curve. And I think that's what you have to talk about right now because someone who said you here's elbow position may do a machine that is in multiple different elbow positions, but then the strength curve isn't manipulated the same as if you're manipulating a dumbbell or free weights. You got to explain what's going on. So there's a couple things. One is there are different heads to the biceps and triceps, but the attachments are so close together that trying to work the inner head or the outer head or, you know, isolate the different parts of the muscle really is kind of a waste of time. But there are a lot of different exercises that seem different. For example, like you look at triceps, right? There's a press down with a rope, press down with a bar, press down with your palms up. The tricep contributes zero to hand or, you know, supination and pronation. So really you're doing the same exercise a bunch of different times. When you're changing elbow position, what you are doing is you're changing the length of the muscle. So bicep gets shortened or lengthened depending on the elbow position, same thing with the tricep. And then what you're referring to is the, I guess the, where the weight is the heaviest or the lightest, right? So if I do a preacher curl, the weight tends to be heavier here at the bottom. If I do a drag curl, well, the hardest part is probably here towards the top. So that's one of the things. But the other thing is really just the lengthening and shortening of the muscle. Like my bicep is short when it's up here. When it goes down back here and I'm fully extended, that's like a stretch, right? So the muscles are getting trained in those different kind of length positions. That makes the biggest difference, but you see people all the time, right? They'll go barbell curls and then they'll go wide grip barbell curls and then they'll go dumbbell curls all with the elbows by their side. And they're almost doing the same exercise a bunch of different times just using dumbbells and barbell. Well, you see to people want to make sure that they're keeping this constant muscle tension. And so a lot of the reps will get shorter and shorter because they're focusing on sort of the peak of it, right? They're trying to get the squeeze and the feel versus going through the full range of motion, which is going to help to then strengthen, you know, even further in terms of like the muscle potential. Yeah. I mean, I was guilty of this for years. I just, I assume that if I was using a different tool or handle or machine that I was hitting the bicep different, you know, when like to your point, if your elbows position in the same exact place, you can use five, six different tools and hold holding it, right? To do the exercise. And you're not really doing a different exercise. You may as well have done 15 sets of the straight bar curls because everything you're doing is exactly the same and learning to position your elbow in different places for both bison tries. And I tell you, it's one of those things that you'll, uh, it was one of the most massive arm pumps I ever had the first time I pieced this together. Yeah. Once you do it, you know, yeah, you can feel it. Yeah. So like, give you an example of three exercises that would do that for the biceps and for the triceps. So you could do a barbell curl. So that's elbows at your sides. You could do a preacher curl with elbows in front of your body. And then you could do an incline curl where your elbows are kind of hanging behind your body. And then for triceps, you could do a close grip bench press, right? That would be elbows kind of in front of my body. You could do a press down elbows on the side of my body. And then I could do some kind of an overhead tricep extension where my elbows are by my head. Those three elbow positions really give you more bang for your buck than if you do three exercises that are different, but the elbow position is the same. And once you try this, you'll really feel a difference. Otherwise, you know, a lot of the, a lot of the exercise that we do sometimes you look at the combination like, well, you're kind of doing the same thing three different ways. So you're saying that if I'm on the cable machine, I just keep grabbing different like handle configurations that that's really not like maximized my potential. Yeah. You know, it's funny. I remember when I was younger and someone would said to me, yeah, if you do a, if you do press downs with a supinated grip, right? So if you grab the hand, the tricep bar with your palms up versus your palms facing down, you'll feel more of a squeeze on the inner part of your tricep. And you know where that comes from when you supinate your hands, it forces your elbows in a little more and you're feeling your tricep press up against your lat. It's really doesn't change muscle activation. So, you know, just, it's just one of those things. But yeah, it's like, and it gives you typically I'll pick two or three exercises where the elbow positions. In fact, if you own any of our maps programs and we have multiple exercises for your arms, you will almost always notice that we do this because it's, it's super effective and it makes a big difference. But yeah, isolating between the different heads of the bicep and tricep, that may be the tricep a little bit, but it's kind of, you know, an exercise in futility. Now, do you, do you see any value in the order in which you do those exercises, like for example, doing a bicep curl in the shortened position versus the long position? Like, do you think that matters very much or the value is really in changing that up? Sometimes I do, I start my three bicep exercises in the shortened position, and other times I do it in the lengthened position. That's a great question. I don't think there's a huge difference, but I tend to personally pick the heaviest exercise first, or the one I can handle the most weight with first, just because it's the heaviest and I want to do that first so I can do the most load, and I move to the lighter exercises, but I don't think it really makes a huge difference. The other thing I would consider would be maybe compound first, right? Close script bench press is a compound lift. Probably would want to start with that before moving on to the, you know, the single joint kind of isolation type stuff. But yeah, it makes a, it makes a huge difference. Speaking of exercise, that video that you sent us on the Coolmit. Oh, I know from Andrew Huberman. Is it Huberman? Is that how you say it? Huberman. Yeah, it's super fascinating what he was bringing up in that. Crazy. Yeah. So I was familiar with the studies that were done on that. I think about six months ago, people were sending me these articles, and it was so weird, right? So essentially what it is, is there's this device that cools the palm of your hand, and the blood that flows through the hand, then it's cool, it goes to your core, and it cools the core down. And this improves, I guess, stamina, right? Stamina and endurance to the tune of like 300% in some of these tests that they've done. Yeah, insane. The example he gives is they used, and I think it's on the website, on the Coolmit website of the 49er who tested it, right? So he said, you know, you test it out first by basically doing your max of something. So I think they did like 10 sets of 10 of dips in a workout and did as many as he could till failure. And then he came out doing like 160 or 170, something like that, right? And then they went back like four or five days later using the Coolmit in between rest periods, and he was able to do 600 in that workout. Now the crazy part that I thought was extremely fascinating, okay? So because it doesn't make you stronger, it doesn't necessarily build more muscle. But because he used that, and it was able to, what, 5x his work capacity in a single workout right away, the part that I found most fascinating was when he came back a third time to do the workout with no Coolmit again, he now was able to do that 600 reps again without the Coolmit. So like it's stuck with him? Yes. So his body actually, you know, adapted or acclimated to that much volume in a workout where he wasn't able to even come close to that before. But now using this tool was able to do it. Well, that's an interesting part because now you, you can kind of sort of realize that you don't need to add that for every single workout. It's not something that like you're going to be reliant on that that you're actually teaching yourself neurologically how to do like that amount of volume. And so your body sort of acclimates to that just by teaching it. I want to try this so bad because what I think would be the limiting factor is I can't imagine if my max on dips was 100 and say 50 in a workout and I've never really done more, too much more or less than that. That's my peak. And then all of a sudden I do a workout where I get 600. I can't imagine how fucking sore I would be. So that's what I'm curious about is. Does it cause more muscle damage? Well, that's, he says, he said in that, in that video that I was, I sent over to guys that it does seem to mitigate how sore they get. Now, how much I don't know until I try it and apply it myself. But that's the, the first thing that comes to mind to me is like, okay, if all of a sudden I five X my volume on an exercise in a single workout, the, I got to be an unbelievably sore from that. And then that's got to hinder your recovery process because of how much damage I would imagine when you come back like, and you didn't use the mitt and you applied that same amount of new volume of reps, like how sore you were then as opposed to like using, because the thing about it was interesting. It's like, you know, the core temperature plays a big factor in all of that in terms of like your, your muscle sort of giving up and giving, giving, giving out. And so to, to be able to come back and then do that same volume would seem that maybe you're, you're going to produce that same kind of byproduct that would get you sore. It's weird because it's, it's almost like it's taking off. Okay. So you buy a new car, right? And without a rev limiter, the car can go, you know, 200 miles an hour. It's a super car, but you know, they put on 140 mile an hour rev limiter. It's like you're taking the rev limiter off and maximizing your performance. What I want to see are long-term studies. Does that then contribute to faster gains and perform, you know, and strength and muscle, even if it didn't though, right? Even if it did none of that, if it just improves the performance, what it could mean for athletics, it's crazy. He wants the stickiness of it. You know, how long does that last in terms of like, yeah, can I apply that multiple times? Let's say it does, okay. Let's say for example, if it doesn't last, if you just got it temporarily, it still would be, if you could increase your work capacity in a matter of a single workout, heading into game time or something like, imagine that. Imagine like using it. So I see, I see massive application here for like a fighter. Imagine it before the fight. Yeah. Imagine someone being, and you're training like, like let's say speed of punches, like power punches in a round. Like I don't know, whatever the max like this athlete can do. And then they use these cooling mitts in between. And now he could potentially get 30, 40, 50, 300% more output. That's insane. You just, okay. You just made me think of something. Are we going to start seeing cooling mitts in the corners of the fighters? For sure. Unless they get banned. Yeah. Unless it ends up being like an enhancement tool and they say, you can't use it. Why would they ban it? I don't know. I mean, it's not, it's not. They ban, they ban other stuff that's stupid. You know, creatine's been banned before. Come on. Did they ban creatine at a sports? Yeah, some, some, some sports have, not anymore, but early on when it first came on the scene and they didn't know and they weren't sure about it. Anything that works for the most part, they, they try to eliminate, you know, people from music. Well, here's one of the cool thing about athletics, traditional sports that I like to see. I'm not a huge traditional sports fan, but what I do like to see is that there's always that one person or that one team that discovers that game changing, you know, technology, but it's, but it's so short-lived because very quickly everybody adopts it. It's like in, it's like football in the, in the 60s when the first, you know, guys were taking D-ball and, you know, lifting weights and all of a sudden everybody's like, why are these guys crushing us? And then, you know, it didn't take very long before everybody started doing the same thing. So. Yeah, it's interesting. It just reminds me of when I was a kid and I went to a lot of spring training in Arizona and I was able to get on the field this one time with the A's and they're, they're going through practice and everything and there's this new technology. Somebody was introducing to the players and they were trying to get this up and launched and they had all this speculation around it that it was going to like increase the way that they could identify how the ball moved and they'd be able to hit it further and all this kind of stuff and all these claims. And it was like basically these goggles that had like strobes, strobe lights in them. And so it basically, it would slow, you know how strobe lights, it kind of like slows down the movement. And so as the pitcher released the ball, they could see how, you know, where it was going because it kind of slowed down. But there was a lag to it, right? So there was a lot of, you know. You could see it better, but it had already gone by. Yeah, the timing was all screwed up. And so I was sitting there watching them and my brother was just fascinated. But every now and then somebody would just crank it. This guy cranked it so far, it went like over and into like the freeway. It went like at least like 150 yards past the stadium. So you know what the challenge is with stuff like that is if it throws your timing off, then it's almost like a waste of time, right? So like, for example, fighters or people who get into sports that involve punching, right? They think that if they hold weights in shadow box, it'll make them better boxers. With like heavier weights. Yeah, but the problem is... Yeah, you're used to 12 ounce gloves and so that's terrible. It just throws your timing off, right? So like... It's a whole new skill you're developing. Yeah, so let's say the cool mitts only work for a short period of time, but they do work. You're gonna have to train that way. You gotta train that way and then get in the ring that way because it could totally throw off your... Which in fighting sports, that makes total sense of how you could do it. Because that's how you would train. You would use it, then you get right in the ring and you box. So I don't, I see a lot of application there. Other sports, it'll be interesting to see how it all... It all pans out, but super fascinating technology. It's crazy. Speaking of things in the eyes, like you said, Justin, there was a study that just came out on red light therapy for eye performance. So they took people, in fact, I'm gonna pull the study up just so I can make sure I'm quoting it properly. So they took people and they gave them this red light therapy. So like Juve, right? So we work with a company called Juve that has it. So this is a summary. And this was in NeuroscienceNews.com. A once weekly three minute exposure to long wave deep red light activates the mitochondria and the retina, helping to naturally boost declining vision. Whoa, just three minutes? Three minutes once a week. Delivered in the morning. Significantly improves declining eyesight. So this is a study by researchers and this is like a big deal. So people whose eyesight starts to decline over time. This is a very natural, non-invasive way of improving your eyesight. Just three minutes of exposure. Do you guys predict that we're gonna see like a surge in this space because of like the whole metaverse and the VR thing and the, you gotta think that something that would, like the unintended consequences of this virtual reality and augmented reality world we're heading into is, you know, when in time have we ever had something like these digital bright lights, this close to our eyeballs for extended periods of time like that? And what are the potential side effects of doing that? You gotta think that is, that's something that we haven't evolved doing, that there's gotta be some unintended consequences that are coming down the path. Yeah, it's supplemental, right? So you're trying to like squeeze in all those benefits like you could get like from being outside and being in the sun, it's like, you know, removing all those things and now being inside. I wonder if there's gonna be a little boosts or if it's just too much. Like it's just too much artificial light. I would think it can't be healthy and ideal for the eyes. It reminds me of when we were kids. You remember you watched TV and you get real close and your mom was like, get, don't get so close to the TV. So what they do with studies, they find that it's probably okay. Maybe some eye strain or fatigue, but it's probably okay. My question wouldn't necessarily be is it damaging the eyes, but rather would you adapt to what that feels? So for example, have you guys ever wore full-on VR classes and done anything? You get dizzy. Because your body's acclimated to the real world. Well, the physics are different. Yeah, exactly. So what if you acclimate to that and then you go in the real world and you're just super clumsy, awkward, you know what I mean? Because you're always in VR land all the time. So that would be what I would think. That's funny. I wonder if there'd be like a distinctive walk. You could tell somebody was like on VR too much. You've had sea legs before, haven't you? Have you been on a cruise? What about when you go on a treadmill? You ever go on a treadmill? Walk for 20 minutes and you walk in real life. Everything moves like super fast or whatever. It's really great. See, the fact that you guys don't think that that much VR could be potentially damaged. I mean, last night, literally last night, Katrina was working late, trying to catch up on a bunch of emails from all the holiday stuff, right? And she was plugging away on her computer like at 10 o'clock a night, didn't have her Felix Gray glasses on and stuff like that. I think two, three hours later, she like closes down and she's like, oh my God, my eyes and my, she got a headache. It's like, you can't, I mean, those are all signs that shit can't be good for you. Can't be ideal. So I gotta think there's gotta be some side effects to getting that, and it's not natural light. It's this artificial bright light we continue to make brighter and more clear. And now we're shoving it an inch from our face. Well, sure it messes with your circadian rhythms. I mean, because it's totally artificial. It's like an artificial signal that we're giving ourselves, especially if you go into later into the night. Yeah. So a big part of that can also be as you age, you're the elasticity of, like when you open and close your retina, the muscles that do that for you start to kind of lose their strength. And back to the red light study that I talked about, there's a 17% improvement, by the way, in people's declining eyesight. Remember, what red light does is it literally gets the mitochondria to produce more energy. So essentially, if I shine it on my skin, then my skin is gonna, my body is gonna produce more skin cells faster. So why people notice like less wrinkles and oh, my skin looks younger. That's also why they notice, you know, faster recovery, because it's getting the mitochondria to move to work even faster. So theoretically, what it would do is cause your eyes to become almost like younger, right, because the mitochondria starts to work a little faster. 17%, by the way, is a big, that's a very significant boost in eye performance. And it was such a short period of time. They did it once a week. I foresee this being a big deal. Like I foresee everybody having red light in their house for skin, hair. These are all proven things. Are they weird as it is? I mean, the science is there, if you go through all the literature. The science is 100% there, which is really weird. Is there anything else that speeds up the recovery of mitochondria like that? Is there anything else that we are aware of? I mean, diet, right? You can eat really healthy, get good sleep. Anything that makes you healthier will improve your mitochondrial health. This is a very strange, singular intervention. You just do it for a few minutes and then boom, mitochondria will work more effectively. There's things you can do to improve your skin's health, but you could just shine red light on it and also notice an improvement in skin. Now what if you do all those things? Right, so it's a lot faster and easier. It's not like, oh, I need to string all these days of good sleep and good diet and lower calorie. Now, I don't know if it's as effective. I don't think so, right? I would imagine that sleep, diet, lifestyles, probably the most impactful thing, just like it is for everything else. So I definitely wouldn't trade one for the other, but it's weird that you have this really, it's not a drug. You look into it once a week and you get a 17% improvement. It has to happen in the morning, by the way. They showed that it didn't work if it was done in the afternoon. Weird. Yeah, which is another interesting fact to it about it. Speaking of weird things, I had this conversation with my son last night and he just out of the blue asked me about platypuses. And I'm like, is this a real animal, dad? Like, because I think that he's seen a cartoon that had a platypus in it and I'm like, yeah, it's a real animal. It's a really strange animal. And we kind of got into some of the details of it and basically it's a mammal that can lay eggs, right? But also it has a really weird penis. Okay, it's got like two different heads to it. And then, of course, as I'm researching this and I'm like, because I was looking at fun facts and I'm like, whoa, this is weird. So I'm like having to explain to him. The female platypus is a really good time. Like, look at this. This is bizarre. Yeah. I guess the cellar was called Enchida. I don't know, Doug didn't get my notes up here today. But Enchida. On my job. Yeah, heavy breathing though, that's good. Yeah, so Enchida, I believe, is the other one. It's like basically like a coiled, a prickled, what do you call those? Porcupine. Porcupine, thank you. And like a hedgehog, kind of looks like one of those. But so this one is in that same kind of family and it has four heads to it. It's so bizarre and it only uses like the first two. They can't figure out what the other ones are for. And I guess like the two helps it kind of inseminate more volume so it has a more chance of breathing. Did you go down the rabbit hole of animal penises? I certainly did. It sounds like you went in my side where like just dying, laughing because we're just like, this is so weird. Yeah, so platypus is a very strange. And I remember learning about them as a kid and it was a whole debate. Is it a, you know, what is it? Is it a mammal, a mammal at legs? It made a special rule for it, which I think is hilarious. But so animal penises, anything else you learned about animal penises, that's true. Yeah, so there's another weird one. I knew it. Yeah, so ducks. So you guys heard ducks penises, right? I haven't heard ducks penises. This is not the topic of conversation from before, so I'm very intrigued. It's very weird. It's strange, like nature is bizarre. So you have this corkscrew configuration. So it's... So they literally screw. They literally screw it. Maybe that's where it came from. But like if you put up the notes, if you see one duck, it's just twisting. Yeah, it's a little corkscrew. It's just, it's so bizarre. Like it sort of like burrows its way in there. Speaking of all this, did you guys see that video I sent you? I didn't even know this was a job, but of course it is, right? There's a job where a person had, they have this big, I don't know, it looks like a big ass fleshlight. Here's what a fleshlight is. Okay, looks like a huge one. No, I'm not aware. And they use it on a horse when they're trying to get the semen from the horse to impregnate. So literally, it was on Instagram. There's this woman holding this thing, and they go up and they basically give the horse a handjob. Yeah, yeah. And I saw, and she was doing this thing, and I'm like, wow, that's your job? That's a real job. I can't believe that. And are you nodding? I guess you know... Well, of course I know that. He was on a farm. I've seen it, yeah, I've seen it for sure. You haven't seen it? And the only thing I have to contribute to this penis, animal penis conversation is the viral TikTok that I saw actually just yesterday, and I was not even thinking about that. So you guys probably... What was it? There's a mom who did a video, I don't know if you guys have seen it. It's a TikTok video. She did a video of her son cleaning out the turkey. And in there is the turkey gizzard. Oh, I saw that. And it looks like a penis this big, and the kid's gagging when he pulls it out. And it went viral. So that's the only thing I have to contribute to you guys. Did you guys have good turkeys, by the way, for your things tuning? Yeah, it was really good. So, yeah, we used the butcher box one. It was really good. Oh, did you? Yeah. Did you guys use that? No, because my aunt, we went to my aunt, so I still have it. I'm going to use this. Well, we had a small gathering, like we were supposed to have this big family thing. It just turned out to be us and Courtney's sister. And so we kept it simple, and we didn't have a whole bunch of items, but everything that was there was so good, so well done. Yeah, so I didn't know this, but did you guys know that there's a huge surge in house fires during Thanksgiving? Yeah, because of the deep-fried turkeys. So have you ever seen the videos of people? Yeah, yeah, I saw one of those videos. If you splash a little bit of oil, that's it. And then how do you put it out? Yeah, it's fine. You know what I mean? And then I saw this video where this guy was... Super volatile. Thank God he was in the backyard. He's putting the turkey in slowly. He must have put too much oil already. Yeah. So as soon as the turkey went in, some of it spilled. Big-ass fire. That's where everybody fucks up, is they do those big silver ones, and that they don't have an oil line, so they don't know where to put it. Or they put a turkey that is bigger than that they should put inside that. Yes. And then the thing over spills in the fire. Well, in this video, they sprayed it with a hose. Oil fire. Boo! Did it explode? Oh, oh my God, dude. That's terrible. That's terrible. Yeah, we had a really good Thanksgiving. We had the whole family together, and right now there's three new babies in the family. So we have my son who's the oldest, my sister who's a year, my brother's son who's four months old, my cousin has a son. So three boys, right? Who's three months old. And then my other cousin is going to have a baby in like four months. But boy, does it change parties. Because there were no babies for a little while, and parties are kind of like, I don't know. You got to put them all in the same school so you can be like the O'Doils. Yeah. The D'Oil rules. The D'Oil rules. Yeah. Yeah. But it was so great to see these babies, and everybody's having a good time, and it really makes holidays fun. Now, Justin was small. How big, how many people did you have at yours? So for us, it was small, but it's probably big for most people. So we had about almost 40 people. But for us, I mean, if you really wanted, we could invite easily 60 people. Doug, what about you? How many did you have? I think about 16 or 18. Oh, that's cool. How about you? That's about where we were, which is considered small for us. Normally, we have more like 30 or so. This was one of the smaller thanksgivings that we did this year. You know what? I didn't even ask Katrina. Katrina, that's my wife's name. You almost just added her mom and her together. Still putting that together, actually. Katrina. Don't ever call your wife the only name. I was thinking about Tina, her mom, while I was saying Katrina. And I was like, just mash-up blended it in there and I'm still learning her name. So yeah, no, I don't know why we had such a small one this year, but this was probably the smallest one I've had since Katrina and I have been together. So normally, we are 30 plus. You know, that's my favorite holiday, Thanksgiving. It's one of mine. It's up there. It's a really good time. I like it better than Chris. You know why? Because it's exactly like Christmas minus the retail. You know what I mean? You get all the same fun. Can I just, I think- But I don't have to go buy a bunch of gifts. I think it's the time for me. So like- The music's a bit better for Christmas, a little bit. I think the whole, I think- With Thanksgiving music. I think from Thanksgiving to- Nothing. New Year's is just the best time of the year. Like it's- Are you a big holiday person? I am. In Charlie Brown's Thanksgiving is dog shit. Just so you know. Yeah, yeah. I'm not a big dog. It's terrible. That cartoon or movie? Yeah dude, like, come on. Have you watched like any of the Charlie Brown stuff? Not a long time. I did. Not a really long time. You know what I- So we started- We did everything early this year, right? So because I went out and got that treat. That big ass monster ridiculous tree. I'm so proud of that too. Bro, taking that- I can't wait till you take it down. I'm not. I'm paying someone to do it. A hundred percent. Like after the- After how what a pain in the ass it was to get it up, there's no way- That's not weird. There's no way that I'm not going to pay somebody else to come in- Take this tree and shove it up here. Yeah, I'm going to have somebody else come in and chop it to pee. So you're a big holiday guy? I mean our house was before- Because we didn't host Thanksgiving, we had Thanksgiving at Katrina's family. We actually had our- We broke the rule, right? We had the Christmas decorations up before actually Thanksgiving. The couple days before we had already had everything. Which was so awesome though because we were able to- We had this- Most of us had this week off. We were- Got to do our Thanksgiving dinner. And then Katrina and I all week long just kind of hung out. Like the house was all done already and we- We started our movie tradition, right? So every night from here on out we'll watch like a Christmas movie. Is Die Hard in there? Die Hard will have to be in there because the amount of days that we have- Because we started early- That's the best Christmas movie. I will have to pull Die Hard out and some of those. You know what? One's my favorite. Katrina and I were fucking dying laughing. I'm so glad we waited till Max was in bed so we could really enjoy it. Because you know watching a movie with a two-year-old is impossible. It's for Christmases. I think that's- That's really good. I think that's my favorite- That's the one with Reese Witherspoon and- No, not Reese Witherspoon. Not Reese- What's the name? It's- Am I thinking of the wrong one? You are thinking of the wrong one. Damn it. Yeah, it's- God, give me the name of the girl. It starts with a B, I think. I forget her name. But it's not- And it's not Will Ferrell. I am why- It's Swinger's guy. What can I think of? Yeah, that's the- Vince Vaughn? Thank you. Vince Vaughn. It's Vince Vaughn and someone else. But it's not Reese Witherspoon? No, it's not Reese Witherspoon. It's another blonde girl. No, Reese Witherspoon is in it. And Kristen Chenoweth. Let's put that up. Let's put that up. Is she really- According to- According to this. In Four Christmases? Here we are. Yeah. Oh, I thought it was someone else. Oh my God. Mark that back up there. Yeah, it's in there. Speaking of Christmas movies too, so I told you guys, like, to check this out at some point, it's called Twas the Fight Before Christmas. It's on Apple, but it's this documentary. And what's crazy about it, I wouldn't have watched it other than like, my friend literally lives in this neighborhood that they do the documentary of. So what's it about? It's pretty crazy story. So this guy is like insanely litigious. He's a lawyer and he basically makes his money off of suing people. And he's got this idea that, like, Christmas should be this grandiose thing that he shares with the world based off of how he decorates his house. And he makes, like, his house ridiculously covered in lights and, like, it's this whole thing brings camels and, you know, and so this other neighborhood basically, like, kicked him out and re-zoned so he couldn't, like, do this. Didn't have permits to do anymore. What a bunch of grinches. Yeah, right? Yeah, but it was, like, just decimating the whole neighborhood. Oh, my bad. Yeah, so, like, I mean, there's just, and this is, some of this stuff was left out of documentary so I've got some of the lowdown from my friend. Oh, it was a documentary? Yeah. Oh, so good? Was it good? It was good. It was really, but you see, and I want you guys to watch it because I want to see what you think of this guy because he is, he's a specimen. And that's all I'm going to say, so I don't get to see it. No, I'll watch it. I'll watch it. You know, you know a documentary we watched last night and it's not really a Christmas movie, but it's going, I told Katrina that going forward, I wanted to become a Christmas movie for us and that was Mr. Rogers' documentary. That pulls eight heartstrings. It does. That's why I wanted to, it's like, because it puts me in this, like, positive, feel-good, do-for-others feeling like his whole life was dedicated to doing for others and children and stuff like that, so I told her. Such a great message for children that he would communicate. Such a good documentary. I know I talked about it when it first came out, however many years ago it was when it first came out. We talked about it on the show, but I hadn't watched it since then and I was like, you know what? I'm in, like, that feel-good mood. I'm like, let's watch that and Katrina and I watched it last night. And I'm like, this should be like a traditional movie that we watched once a year. You know what tricked me out about that? Was because we're so used to the, how fast media is now, right? So this, like, things switch so quickly. Like, if you ever watch a movie from the 80s or even the 90s, you realize how slow it is compared to media now. Mr. Rogers was very slow and calculated, but you know he did that on purpose. Intentionally. Yeah. Because he was anti that. He was anti- He was more speaking to the kids. Yes, for example, one of the things that he did was so brilliant, there's actually a show that's in documentary, is he says, hey, you know, boys and girls, do you want to see how long a minute takes? And he goes, and he does a stopwatch. Yeah. And he puts it off. And it's silent for a minute, but it's so smart, it's so brilliant for a kid because it gets them to be quiet and focused and be present for a full minute. I thought that was so cool. It's a lost art, these days. It totally is. No, his brilliance to know that, to see television when it first came on the scene and know what it was promoting, what it was doing, and then know that there was going to be this massive need for a different message, you know, other than just, because TV when it first came about was, I mean, still is just about consuming. Yeah. Selling you, whether you're selling people their ideas with news or you're selling them products on commercials, that was really the purpose of all of it. And he was like, here's this amazing tool that we can use to better ourselves. And that was like the whole evolution of PBS, and he was a big part of that. Dude, speaking of news, have you guys seen the polls that they're taking on Americans' trust in the media? Oh, God, no. All time lows. Washington hopes so. They are tanking and getting just, they suck. They're so bad. And it's funny, I started listening to Rogan again, Joe Rogan. He's going so hard, especially after they hammered him. Yeah, because he got attacked. Yeah. And they kept saying he was taking horse dewormer, even though he got prescribed by a doctor. He's hammering them so hard. I did not realize how bad it was. Like, for example, CNN's viewership is down, something like, it's like at all time lows, like 60 or 70%. So my theory on all this is, like, and why it's so crazy and why I try not to get so hung up on how crazy and stupid the media is, is that this is literally their last desperate graph. It's a hell Mary. Yes. It's their last desperate graph. Fuck it. We don't got to be honest. Do whatever it takes to get any sort of eyeballs and attention because the ship is going down. It's, we already know that already, most Americans do not get their news through traditional forms of media on television. You're getting it from Twitter and Facebook and YouTube and places like that. You're not going and sitting down watching the five o'clock news anymore. Yeah, you saw that all start once like magazines and newspapers started to lose their relevance. And so the only way they could get people to come back was to the shakana titles and basically like the bait and switch approach of getting the eyes and then they're just giving them whatever. So here's what's happening, right? Because you think, oh, they're trying to get more views, but they're getting less and less views. What's happened is they've attracted. We don't have as much of a boogeyman now. No, they've attracted in a very polarized, extremist audience. And now they're fucked because they have to cater to them. I don't even think they've attracted that. I think that's all they have left. That's what I mean. Yeah, I think, again, they're dying no matter what. And this is their only way to hang on to anybody is to cater to the extreme left and right, depending on which one you're watching. But isn't it interesting how we still base our culture off of that form of media? Like anything in terms of like, oh, well, this is what we all think now. Like we still kind of like, we haven't completely abandoned that yet. Yes and no, because we're still dominated. Okay, so the generation before us is still consuming and still get, wait till our kids are adults. Once our kids are adults, that's going to be so old news. You know what I predict? No pun intended. So this kind of media fell out of favor a long time ago because people started to favor opinions. So what happened is people wanted journalism with opinions. So they don't want to just have someone reporting. I want to hear what you think about it. It's more exciting for it. I feel like what may happen is it may revert back to the old media where there's a new news network and they're like, just reporting, no opinion. Here's the video. Here's what actually happened. Here's what happened. Here's the whole video. We had just like this portion of it. I think we're already seeing what's going to happen and is you are going to gravitate towards people you trust in mediums that you like, where you like to consume and you'll get your news from that. I mean, how many times have we even heard that from our audience? That was never a goal. We didn't go like, hey, we're going to start a mind pump so we can deliver news. But people like to hear us talk about what's going on in current events. I think you see that with a lot of these quote unquote influencers or social media people or YouTube stars is that you're going to gravitate to these people and it's them or people like them that you're going to want to hear the current events and news from someone who you've built somewhat of a relationship or you trust to deliver it or your values align with theirs. Therefore, you want to hear how they break down. Speaking of social media, the CEO of Twitter stepped down. Did you guys hear this? Jack Dorsey just stepped down. What's the move? There's obviously a play. You know, I didn't read too much into it. He said something like, this is better for the business. Yeah, I think what happened is, I think Mother Ayahuasca told him to step down. That's what I thought. Really? Does he look like that? He has big old beard. Yeah, no, no. I mean, so here's what's funny. He stepped down. As of the recording, the podcast, Twitter's stock is going up. What does that tell you? Oh, interesting. Isn't that funny? I wonder why. I wonder what they do. I don't know. I mean, he might be just done. I mean, maybe Doug can find an article as to what his reasoning is. I mean, they had a lot of heat in terms of censorship. Oh, dude, they're looking bad. They're looking bad right now because they're not necessarily consistent. It's just diarrhea. Everybody is just spreading on that platform because you only get so many words to, you know, it's the shock and awe approach. Same thing with the headlines. It's like everybody's just throwing headlines out there to get some kind of radical following. I tried to get into it. I couldn't get into it. I have a Twitter hanging around out there, but it's like I just, and a couple of times I was motivated to do it. Like, we talk, you know what happens? I always talk to somebody. There's another business owner. Oh, Twitter crushes. They're like, oh yeah, we're generating X amount. I'm like, damn, I should be doing that. You know, then I go get on it for a while. I'm like, this is lame. I'm not doing this anymore. I would rather TikTok my way through life than throw Twitter before Twitter. I'm TikTok, for sure. No, I'm TikToking. Doug, did you find anything about why he stepped down? I think he just, you know, what to believe, right? He just feels like the company can do better under new leadership. He's staying on his CEO's square, though. Okay. Which is another company there. Speaking of entrepreneurs, I'm going to read you some statistics on one of the most, in my opinion, successful entrepreneurs of all time. You ready for this? Let's see if you guys can guess who this person is, okay? The guy from Virgin. I'm not going to say his name. I'm just going to tell you. At the height of this person's power, they were bringing in an estimated $420 million a week in revenue. A week? A week in revenue. Is this Rockefeller? Hold on. They dominated 80% of the market. So 80% of the market was due to this particular individual. So now- One person. One person was responsible for those two things. I'll give you one more hint. He didn't operate in the legal market. Oh, guys. So Pablo Escobar. Pablo Escobar, bro. He brought in $420 million. You know what's always funny when I hear stats on Pablo Escobar? It's like, who the fuck is- Who's the bookkeeper on that? And who shared that? How do we fact-check that? There's probably more. Right, like- Probably more? Or like- I mean- Or like who cares? Check this out. Drug dealers aren't keeping fucking- It can't spend it. If you do have a ledger, it's fucking unreadable. No, it is estimate. But look at this. They say that he probably was- So he's responsible for 80% of the world's cocaine and smuggled 15 tons of cocaine into the U.S. Every day. Yeah. Every single day. That's insane. Now, have you guys ever seen- With the CIA's blessing. Pictures of his house and like his rooms and he's got gold rooms and toilets and guns. Gold, yeah. 1847s and- Tigers and- Ridiculous. I guess that's what you have to do, right? You can't spend it on normal things. That is so crazy to me. So, you know, someone was telling me that a lot of this NFT shit that we got going on right now, a lot of that is just way to smuggle. So why it's exploding so fast right now- A way to wash money, you mean? Yeah. Oh, what? I just smuggle things. That's smart. Right. So you get- And that's like a good percentage of- So if I want to get- This is the same conversation I was having about Bass Pro Shops. What? What? You've never- Oh, you mean you and I? Yeah. Yeah, yeah. I was bringing that up to somebody. Justin and I were walking up the Bass Pro Shops all day. How do they- Like, what's the business model here? How do they have these huge- You never made sense to me because- Here's another fun fact. So I think I believe it's the seventh largest pyramid in the world. You know what it is? What? A Bass Pro Shop. What? Yeah. Yeah. What? It's a fun fact for you. I didn't know that. Yeah. Lame, right? Justin and I were walking up to a Bass Pro Shop one day and like we were going in. I remember we walked in. I love that place. It was like a weekday. And I don't know, maybe there was 12 people in the whole entire fucking ginormous place that- They didn't even charge you to get in. Like, what is this business model? The land, the land, the stuff inside of it, the building itself. All the statues, the bear. So, Justin, is your conspiracy that they're a front? Yeah, they're a front. That's what I said. That's business. That's business. It's got to be some sort of front. Is the show that Tim Allen does, is it really based off of the Bass Pro Shop guy or whatever? I have no idea. You guys know what show I'm talking about? Yeah, I do, yeah. I know what you're talking about, but I don't know. I mean, they do like a fake version of that. It's not Bass Pro Shop, but it's like that. It's similar. Yeah, it's similar to that. And so I wondered if it's loosely based on the guy who- Maybe they smuggle protected animals or something. You go in there and you're like, I'll take the- No, Justin and I, we talked about this, and I actually didn't get a chance to do a deep dive, because I've wanted to dive in and find out more about the company, because it just doesn't- I see businesses like that where I'm like, how are you guys- They're just huge showrooms. Alive. Well, the other one is the- The other one, I've brought this up before in the podcast, years ago, when my first experience with Living Spaces. Yeah. Living Spaces doesn't make sense to me either. Right, that one too. Like, they discount their prices so low, you know they don't have massive margins on it, and then they have these warehouses full of hundreds of millions of dollars of furniture just chilling there, just sitting there. And you don't see enough- Can you depreciate it off your taxes or anything? Or is there any kind of tax plan? There's got to be. There's got to be some strategy. It's almost like when you ever go to a really wealthy area where the rent is super high, and you see these little businesses that sell candles and shit, and I'm like, how are they- How is this candle business making any money? I do that all the time. We'll go walk around nice areas, walk into stores, and Jessica's always like, all right, what do you think about this one, Sal? There's no way. How are they making this money survive? So city council votes or gives them some kind of tax break to come in? I think it's just a wealthy person's spouse. It's been a life for kids. Let me start a business. I'm like, all right, here you go, do your thing. And then they kind of as a loss, but they run off all their taxes. But anyway, back to NFT. Yeah, the NFT, I think there's something there though. Yeah, okay, so that's not a bad idea. So if I want to sell you some contraband, then I could be like, hey, I made an NFT. You make some bullshit, graphic NFT. You sell it, buy, buy it with Bitcoin. And it comes along with my- It's the easiest thing to spend Bitcoin right now. Because it's tough to spend Bitcoin on tangible things. Right. But you can't on these NFTs. NFTs, yes. Well, you can even buy them with cash, right? Aren't people buying them cash too? I don't, I think so. I know, I think you can. I think you can too. But yeah, it makes the most sense to do it with Bitcoin and to do it to smuggle. I always found that funny is that you have people who have all this money that they get through illegal means for whatever. And then the big problem is how do I spend it? How do I use it? Without causing much of red flags. And literally their goal is to pay taxes on it. They're like, I want to pay taxes on this so I can use this money. So that's their goal. Well, not only that, but then the other thing they don't ever think about either is that they have to find a way to create a business that generates somewhat near the amount of money that they're doing illegally, which that's another hurdle you don't think about. You're like, okay, I'll start up this- My wife's hair salon brought in $45 million. Exactly, I'm gonna start up my wife with a hair salon and then you're like, oh, look, I need to wash $3 million a year. And she's got eight stalls. And the math just doesn't make sense. And you're just like, I can't possibly- We have gold and shampoo. Yeah, funnel enough money through there. So you don't even, it's already hard enough to do that. And then when you finally find a way to potentially do that to try and wash all of it is like crazy. Oh man. Hey, I wanted to bring up a movie to you guys. Have you guys seen Shang-Chi? Did you tell me about this? Yeah, yeah. You did. Have you seen it? I have not seen it. It's actually really good. Yeah, it's fun. It's a new Marvel character, great. If you like fight scenes, Kung Fu fight scenes that are kind of fantasy. So there's like super powers and stuff. Yeah. Funny. It's actually one of their better- Doug, did you watch it? Yeah. You watching it? Okay, I'm still waiting for Doug. I probably will not watch it. Doug, look at him. Did you watch King Richard? I told you I watched King Richard. I did watch that. That was very good. Thank you. Thank you. That was very good. That's nice. Can you do me a favor, Doug? Go to Rotten Tomatoes. Look, look, Tomatoes. Rotten Tomatoes? Rotten Tomatoes? Look up Rotten Tomatoes. All right, Tomatoes. Hey, and look up the- I'm telling you, dude, it was a really well made- Well, Marvel always gets good ratings, like even on the bad ones, right? Because it's just like, it's got a crazy fan base that- This was one of their better ones. No, all right. Tell me. If you say it's one of the better ones, I'll get it. I'll get to it. I'll get around to it. But I mean, how have you guys not- How have you guys not watched King Richard yet? I like Dr. Strange. King Richard is like- Sounds boring. It's a true story. It's an amazing true story. Sounds boring. What? Stop. It just does. Yeah, it was excellent, actually. You really did very good. Excellent, right? Doug, you left me wanting more. It was so good. Yeah, yeah. Will Smith, I guarantee you, won an award for it. Really? Yes. Yeah, that's how good it was. Sounds kind of boring. What is- Oh, look at that. 92% tomato meter, 98% audience score. Shang-Chi. Look up, King Richard. Let's see who ranked higher. I bet he got high. We'll compare two ways. We'll compare two ways. Yeah, I mean, let's see. It's got Will Smith, so it's going to be up there. So now, where do you- You have to rent it? No, HBO had it. Oh, wow, look at that. It's a tie for audience score. Is it 90 and 98? Okay. That's pretty good. Yeah, that's really good. I guess I got to check that out. And it doesn't have like a crazy fan base of children. That's why it scored so high, you know what I'm saying? So that's where your marvel is probably so high. Interesting. Have you guys seen that series on Netflix called Explained? Have you guys seen this? Yeah, yeah, yeah. We got into it. Remember, we all got into it for first few episodes. Yeah, so they have a new- We talk about Molly and Syl Sybin and stuff like that. Yeah, and then they have- I think they call it by its actual name, not screen name. M-B-M-A. But they have some really good ones out right now. They have one on like brainwashing. Is it another season? Because it's been on- New season. Okay, so say it's been out for a while. They have one that I haven't watched yet. So I've watched all the new ones, right? And Jessica and I are watching them. And there's one that her and I are like, I don't want to watch that one. It's on the teenage brain. Like, I don't need to watch that shit. I got two teenagers at home and I try to freak myself out, you know, over all this. But there's some really good episodes on there about the mind and how it works and memory and brainwashing. So go check that out. Now, Doug, when you go do your family Thanksgiving, do you guys watch a lot of movies together? Or is this- None. None. So they're not no TV over there? No TV. Oh, really? Is there literally no TV in the house? There's no TV in the house? They just have a radio. Oh, wow. They listen to- They listen to the radio story on a gram. We watch smoke signals. Shut up. Now, were your parents like that growing up? Or they- I grew up with no TV. Oh, wow, like Katrina. Wow, that's really interesting. Wait, Katrina grew up with no TV? Not until Tina married Troy. He brought the first TV. What? Yeah, that's why she's so adamant about us not having a TV in the bedroom. Because first of all, they didn't have a TV forever. Then they finally got one. It was like one TV rules around it. They hardly ever watched it. It was just Troy who watched it most of the time. So Katrina's adamant about no TV in our bedroom. Wow. Yeah. I love TV, man. Yeah. No, me too. So that was like one of the areas in our relationship. It's one of the big challenges that we've had. It's a television in the house. Didn't you say that she won't watch TV in bed, but she'll open the laptop and watch a movie in bed? Yeah, that's the irony of it. We'll carry a nine-inch screen into the bed and we'll watch it. And I'm just like, this is stupid right now. We can have a- And I have in my bedroom, they actually- This house has a nice like, you know, mounted for a plasma. So there's no wires, like literally across from my bed where it's supposed to be. And instead we have this massive mirror. And so we actually- There was a deal at her and I. I don't know if I told you guys this or not. But in our master bedroom, we have two walking closets and there's one that is definitely probably like the woman's walking closet. And then there's like the guy's walking closet. I mean, there's like- One's big and one's small. Yeah, yeah. One's like really big and one's like- Heels and then higher heels. Yeah, yeah. Because I got this much of the closet. So the deal- The deal, because I really wanted to put a TV and Katrina was like, no, no. So okay, well then if you- Did you really get the bigger closet for no TV? That's right. That was the- I said, if I have to compromise and I don't get to have a TV, which is fine. For all your shoes. Okay, then you got to compromise the closet. So she did. So I have bigger closet. I mean, mirrors are cool. Like don't get me wrong. Yeah. Hey real quick, you got to check out one of our sponsors, Paleo Valley. They have some incredible paleo inspired supplements and products. Some of our favorites are their grass fed and grass finished beef sticks. They're not dry. They're delicious. The macros are great. It's a great convenient snack. Long shelf life so you can take them with you on trips. They also have an organ complex supplement. So if you've been reading about the benefits of eating organ meat, but you can't stomach the taste, try organ complex. They also have a bone broth protein powder. It is the least processed bone, excuse me, least processed protein powder I've ever seen in my entire life. There's no other ingredients. Just the protein. No sweeteners, no nothing else. It's one of the easiest protein powders I've ever used for my gut and my digestion. So in lots of other great products. So go check them out. Head over to paleovalley.com forward slash mind pump and then use the code mind pump 15 for 15% off your first purchase. All right. Here comes the rest of the show. First question is from Chris FTW-8. Besides saving time, what are the benefits of supersets? Supersets. All right. So first let's define that, right? The superset, typically the way that is defined is you take two exercises and you do them back to back with very minimal rest. So you don't rest in between. You do one exercise and switch next, right to the next one. And that's called a superset. There's a couple of different ways you could do them. The most popular way to do it is for the same muscle group. So two exercises for chest or two exercises for back and so on. There's other different ways to combine them. And then a less popular way would be doing to opposing muscle groups biceps triceps or chest and back is the most popular. All right. So what are the benefits? When you do the same muscle group, you do get a better pump. You are able to squeeze out more reps and part of the reason for this is you're changing the angle and the exercise. Now you could you accomplish something similar by lightening the load of the exercise you just finished and doing it again. You could, but then you miss out on the benefit of changing the angle and the tension and just the different stimulus you get on muscles. Supersets are present in a lot of our maps programs in at least one of the phases because in our opinion, there's a ton of value. So I think they're great. Don't get stuck on them though. Your body tends to adapt and they stop working, but in short periods of time, like three to four weeks at a time, I think they're freaking awesome. Oh, it's also a really quick and easy way to increase intensity and volume. And I think what you said is the most important part. I remember when I first found these and started doing supersets and then I got stuck in this routine of like doing them in every workout because you're increasing intensity and you're increasing volume. So you're going to probably get a bit a better pump. You're probably going to be sore than you're used to being the next. We're got you might even see some gains that you haven't seen in a while. And so that part of it becomes addicting. And then all of a sudden, you start doing every workout with all these supersets. I think anybody that's trained supersets is probably a fall victim to this also is that you do that and you're like, oh, shit, this is amazing. So you just start doing it all the time. So it's a tool like anything else. I think it's an incredible tool. I like to typically use it now when I'm crunched for time. So like when I have a short amount of time, I'm not going to get a full hour or hour and a half. It's not like a nice workout. A good way to keep the volume the same with the shorter period. That's right. I could literally do the same amount of volume I do in an hour workout. I just now cut it down 30 because I'm basically supersetting every exercise. And because I do it infrequently like that, my body recognizes it as a novelty and then it responds really well to it versus if I trained every workout like that, it would have less value. Justin, I was going to ask you with athletics because they use supersets, but differently, right? And you're the sports guy. They'll typically call them what? Is it complexes or what's the term that they'll use when you do that? Yeah, complexes. So a lot of times you'll see these with kettlebells or you'll see with like barbells or dumbbells. It's basically they use it more as a way to get through some like tough, like full body, like compound lift kind of movements and to perform that like in almost like a circuit fashion. But again, we're just shortening the rest in between each one of these types of exercises. And so it's trying to get you to be able to go at that kind of an intensity and sustain that kind of an intensity for a little bit longer amount of time, just like you would if you're going harder and performing in the game. Yeah, and it gives you, you're going to get more strength stamina or strength endurance. So there's maximal strength and there's strength endurance, which allows you to exhibit this strength for maybe more reps. Once you go too far, then of course it just becomes straight endurance. Here's a couple of my favorite ways to use supersets. And I do, I'll do a superset based workout these days, probably maybe three times a month. And it's usually when I am crunched for time. And so it is very novel for me and I get a great workout when I do it. But some of my favorite ways to do it are one of them is a pre exhaust method where I'll do a single joint isolation exercise for muscle and then go straight to a compound lift. And I learned this from Mike Mencer's heavy duty book. And this is what a way that he was, you know, he, he said it was a great way to get a muscle to fail, a major muscle to fail without, you know, worrying about the, these kinds of helper muscles failing first. So for example, you do like a cable fly to failure, then go straight to a bench press. So what you do is you pre exhaust of the chest, then you go to the bench press. Now you, now you're using the delts and the triceps to help you out. And man, does it build up strength stamina, give you a crazy pump. And if you're really, if you really like pain and you want to work on your legs, try pre exhausting your quads before squats. Like try Sissy squats and then squats or leg extensions and then squats. Freaking gnarly. But I swear to God, it blows up your quads so big during that workout. Next question is from Luke Colestius. What are some signs you're not drinking enough water? You're thirsty a lot. It's probably the biggest sign. It's the biggest one. Actually, isn't technically the, if you are thirsty, it's already the sign. It's too late. Do you, right. It means you're already technically dehydration. So here's the problem with that. Is that true? Is that true? Yeah, well you get, okay. So here's a problem. There's people in the fitness and performance space that say, for example, they'll give this arbitrary number. It's not necessarily arbitrary, but they'll say, you need to drink a gallon of water a day. Then you get the science people and they'll go, no, that's not true. You need much less water. And then the fitness people will say, well, if you're thirsty, it means you're already dehydrated. And the other people will say, no, you're not dehydrated. Okay. There's optimal water intake for maximum performance. And then there's just the amount of water you need to be okay. And if you have that much, you're not going to get negative detrimental health effects. Optimal is typically more than the minimum required for no negative effects. So I think we should talk about optimum and not necessarily, because if you just drink when you're thirsty and you pay attention, you're not going to necessarily have these negative health effects from not having enough water. Or maybe you do just not recognizing them. Yeah. Or maybe it's like over a long period of time, right? But if you want optimal performance, a little bit more water makes a big difference. You'll feel it in your workouts, you'll see in your skin, you'll sleep better. Like there's a lot of things that you notice. Well, there are different things. And one of the ones, I remember I heard Justin talking about this one time and I had never thought about it for low energy. Sometimes people come in and they train and they haven't really had much water at all for the day and they're just low energy. And making sure that they chug a glass or two of water before their workout could make a difference on their energy levels. I noticed a difference when I started to make a conscious effort on that. I also noticed something that, and I'm going to totally destroy this. Maybe you guys can help me put to words exactly what was going on. But I went through this phase where I wasn't drinking very much water at all. And I kept hearing this. Whenever I'd squat heavy, I'd get this- I remember you telling me this. Yeah, I'd get this pop in my quad. And it would hurt. It would drop me to the ground. Like after I would freak out, it would feel initially like I tore something or something happened. And then it would feel really bad for at least a couple of days and then it seemed to get better. And I'd be okay. So I know I didn't tear anything. It wasn't anything major like that. But it happened to me enough times that I could start- I started to connect the dots. Like, oh, wow. Every time I don't make a conscious effort to drink at least a quarter of a gallon of water in my day before I got to these leg routines, this would happen to me. And so long as I always stayed really hydrated, it would never happen. No matter how heavy I went, no matter any other combination of things. And I couldn't quite figure out what it was. All I knew was it was connected something to me being hydrated that was causing something. And I don't know if things weren't lubricated very well. And so they got hung up and then that popping feeling would happen. Well, yeah, I can't really add to that. But in terms of joint pain, I definitely have seen a massive difference in terms of being hydrated, not being dehydrated and having that nagging, achy, chronic kind of arthritis kind of feel when I'm not drinking enough water. And my clients as well, I've seen it with them. And once they're focused on that too, it's definitely helped alleviate a lot. Yeah, for me, the color of my urine will tell me a lot, right? So unless I've had B vitamins, which B vitamins always turn your urine super yellow, but it's a different kind of yellow, it's like, it looks like it's glowing. But if my pee is like a light yellow, then I know I'm getting enough water. If it starts to get really dark, usually means I'm not drinking enough. And here's one. What about blue? Blue's pretty good at a hospital, I think, or red, right? Yeah, or you're awesome. Yeah. So one thing to keep in mind though, is if you're somebody that works out often and you don't eat a lot of processed food, and let's say you suffer from like, eye twitches or muscle cramps or heart palpitations, which a lot of times people will say, oh, that's related to not being hydrated. So you just drink more water and it doesn't go away. This is something I figured out for myself. It wasn't that I needed more water. It was that I also needed more sodium. So because sodium helps, it's an electrolyte, right? It's part of how muscles contract and the body works. I would just drink a lot more water and sometimes some of these things wouldn't go away. And my urine was super clear and I'd still get certain issues. And then I realized I need more sodium because I don't eat processed. Even though I salt my food, it's not a lot of sodium. So when we started working with LMNT, that made a huge difference. And I put that in my water and then boom, had none of those issues. Yeah, so you just need to bring that up because that's something I found out even in athletics. So I had never played in humidity before. And this was a massive adaptation I had to figure out because I would be so fatigued. And I would be gassed by like half time and I couldn't figure out like, and I would hydrate days prior to that making sure. And this is all that they would tell me is like, and they'd weigh you in and everything to make sure that you're replacing your water. But I just never seemed to be able to get energized like consistently to be able to play in that environment other than probably to play it more often and adapt naturally. But the electrolytes I started introducing more and adding like pinches of salt into my water and I was able to sustain my energy way longer. Yeah, when I would train endurance athletes, that was a big one for me. It was like maybe 10 years into my career and I started getting, I got one, as you get one client and then they'll refer a few friends and they're all in the same shit. And so I had these clients that were triathletes and one guy competed in Ironman, so it's a big deal. And that's what I did with them. I'd have them put a pinch of sea salt in their water and it made a huge difference. And why? Because they sweat so much and they don't eat a lot of processed food. And if you do the math and you look at their sodium versus how much they're excreting, even though they salt their food, it wasn't enough. And so I'd say add some, and I remember the first guy I told that to us to try adding a little salt to your water. I was like, salt water. I'm like, well, not like the ocean, but add a pinch in your water each time and see if you notice a difference. And he came back, he's like, dude, it was crazy. He's like, I felt like a completely different person. So something to keep in mind because if you're like really fit and health minded and you're drinking a lot of water and then you have these signs of dehydration and you can't figure out what the hell is going on and you drink more water might make it worse. You may actually need some electrolytes or in particular sodium. Next question is from King John King. Have you heard of using Viagra to improve your pump in the gym? Is there any benefit to this? I heard you talk about this ones before, Sal, that's why I brought this question in here. It was popular like in the late 80s and early 90s, you used to see, or at least I did, in the gym I used to work out, you'd see them on the floor. Viagra was invented in the, when was Viagra invented? In the late 90s, I think. Was it 90s? Yeah. Oh, so it must have been 90s. Yeah, probably. I guess that's right because I was in high school so you're right, 96. You got it, 1996. Oh, look at that. Yeah. Memorized. So it's from a class, these are breakthrough drugs by the way. By the way, Viagra was originally created as a blood pressure medication. So what it does, it's called a PDE5 inhibitor and it inhibits this enzyme that breaks down nitric oxide. And nitric oxide has some functions of the body, one of which is to dilate blood vessels. So opens and relaxes blood vessels. So more blood can flow through. So they invented it because they said, well, if we open the blood vessels, we'll lower blood pressure. Then when they did the studies, they said, well, lowers blood pressure a little bit. But we get these awesome erections. Yes. Look at these crazy side effects. Everybody's getting donors. Not doing this thing. Like we got a better way to sell this, right? So they sold it that way. Could you imagine being part of that? I mean, that just had to have been like one of the most hilarious like finds ever. It's working, Doc, but I don't know. Did you know monoxidil, the thing that helps re-row hair, was also created as a blood pressure lower. And they also saw a side effect and like, oh, we got something else. They must have just been chitching. Yep, exactly. But anyway, so it doesn't work for opening up the blood vessels and improving blood flow. Yes. So theoretically, it should improve your performance. Studies show that it doesn't really improve too much performance except for training at altitude. For some reason, when people go to altitude and they get a drop in performance, taking things like Viagra. Oh, I had imagined that it would also improve the pump. Right? It's got to improve the pump. So maybe not performance. There's nothing, I can't think of, okay, you could take all the citrulline and argonine and pump boosters you want. Nothing's going to boost your nitric oxide like Viagra. Right. So if you want to get a better pump through that mechanism, then Viagra's got to crush all that stuff. Right, right. I would think that. I mean, as long as you're okay with doing bicep curls with a boner, I think it's... You have to be sexually aroused. I think you don't need to do that. No, you do not. Don't wear a speedo. If you ever fucked with Viagra, you do not have to be aroused. Did you just get a, yes you do. Did you just get a boner off of it? Oh, yeah, dude. I've told you my Vegas Viagra story that when I went to Vegas, the first time I ever experimented with it in my 20s, this is a disclaimer, don't do this. And I remember someone gave it to me like, oh yeah, so we thought it'd be a good idea. I drank all those two days I was there nonstop, like around the clock, so I wasn't really sober. I come back and sober up from the fly. I'm driving home and it's like it all kicked in at once. And it was. You must have taken a massive dose. No, I just took, I took two or three over the course of like, 16 hours. Dude, so it didn't even work while you were there. Right, so I didn't get it while I was there. I was so hammered that I never got an erection there. But then I'm driving home from the airport from San Francisco with this thing that just will not go away, dude. And it hurt. So that could happen. And some people have to go to the hospital for it. But dude, the doses vary on it. So like there's like 25 milligrams, can go up to 100 milligrams. And maybe you got the strong ass ones that you could put to those. I did that, I don't remember. Yeah, but okay, so you know what's interesting, will it improve performance? Maybe, studies also show it can raise testosterone. It can lower estrogen, reduce the risk of stroke, and trip off this, right? If you Google this, look up PDE5 inhibitors and COVID. They're actually looking at these drugs as ways to protect the vascular system with an infection of COVID because one of the main issues is like these strokes and these damage to your blood vessels. And they're actually studying if PDE5 inhibitors are going to be effective ways to prevent some of those big negative side effects. But yeah, I mean, if you're going to take, I guess, a prescription drug for better pumps, I mean, I guess Viagra would be it. It's a very expensive way to get a pump. I guess. I mean, drink some more water. Nothing will give you a better pump than being fully hydrated. That's true. Yeah, drink some more water. Next question is from Fabulous Hudson Hornet. What are important lifts or movements that manual laborers should focus on to prevent injury? Yeah. So this is okay. Obviously, it depends on the individual. Every individual is a little different. So what I would recommend to one person. What kind of job you're doing. Well, I have one right away though. I think that you should, I think rotational stuff. I think if you're in manual labor where you're lifting heavy things, and it doesn't even matter like what types of heavy things that you're, where I see it or where I saw injuries in clients was always doing something rotate, almost always doing something. Low back injuries dominate. And it doesn't take a lot of weight. So you can literally be somebody who works at like FedEx and you're just putting some boxes that are all under 20 or 30 pounds. But because you're moving dynamically or you twist and turn a certain way and because you haven't strengthened that rotational movement, it doesn't take much to hurt yourself. I was going to add to that. Yeah, core strength is a big component to that. Because I mean, a lot of these sort of habits that make you efficient at your job, like a lot of times you don't consciously think about lifting anymore. You're just kind of getting the movement, the momentum of it and relax the core while you're doing these things where we strengthen our core and make sure that everything's protected. It'll help to eliminate the back pains and it'll help you to be more effective and have more longevity in your job. Yeah, there's three things I want to say about this. Almost 90% of my family does this kind of work and I grew up around it and you would see this all the time. And back pain is by far the most common issue that these people will run to. There's knee stuff and shoulder stuff, but back pain is dominant. So core stability, work on core stability. Here's the second one, reduce visceral body fat. Okay, so visceral body fat is the body fat that's underneath muscle. And in men, oftentimes what you'll see is they'll get a belly, but it's hard. You ever have like an uncle or someone joke with you like, oh, you got a big belly, yeah, but touch it. It's really hard. Yeah, I used to punch my uncle and stuff. Yeah, that's because body fat's underneath the muscle pushing it out so the muscle's on top, so it feels hard. So what does this have to do with back problems? When the muscle's being pushed out, it's now being stretched and it loses its ability to stabilize the spine. So if you have a lot of visceral body fat, you start to lose, just like a pregnant woman, when the baby is pushing out the abs and the core, they lose core stability and they start to rely a lot on their hip flexors and a lot on their QL and these muscles start to have problems and they start to get back pain. So those two things are really, really important, I would say. Along those lines, I would add then actually incorporating good hip mobility because many times a lot of that low back pain comes from the inability to rotate and move the hips through its full range of motion. And so what ends up happening is those low back muscles overcompensate for movements and then you strain it or it's just, you maybe don't hurt it but then my low back is just all day. It's on fire because it's taking more of the load because your hips aren't able to take that. The third thing I wanted to add to this was and you see this a lot in, well, not a lot but you see it often with manual laborers is that they'll wear back support and it almost, it's like a weight belt. It'll have the suspenders coming down and it goes around the, you'll see that Home Depot with some of the workers and what it does is it compresses the midsection and creates some more core stability through outside forces. Here's why that's a bad idea even though wearing one probably feels great. You probably put it on, you're like, oh my god, my back doesn't hurt anymore. I'm gonna keep wearing this. As your body depends on that, you start to lose strength in your core making it more susceptible to injury. Not only that but the way the core stabilizes with an outside device like that, this is true for weight belts as well as your core pushes out to brace against it. So now it starts to change its recruitment pattern. What does that mean? You take that belt off, then you go do some work in the backyard, don't put your belt on or go play with your kids and you're actually more likely to hurt yourself now. So don't wear those as a way to protect yourself, strengthen your core or the old fashioned way. So let's be even more specific. So each of us, two exercises. Two exercises I give, generally speaking, I give this, I'm gonna give this person. So my two I'm gonna pick is I'm gonna pick the Turkish Get Up and then I'm gonna pick a single dumbbell row. So a single dumbbell row with emphasis on the pulling it all the way back and actually rotating in that movement. So those are my two. Yeah, I would say like cable chops, you know for that added rotation and then also like decline sit-ups to just work on the core in general in the abs. Yeah, I would do a plank the right way, right, with the pelvic tilt plank, active plank or just even a stabilizing plank and then maybe a counter rotation with the cable. So you're standing and then you extend your arm so it increases the tension and then bring it back to create that kind of counter rotation stabilization. But the plank one was the one I did most often with family members and I would modify it. They would do it off their knees or up on a desk to get started and that really made a big difference. Look, if you like our information, head over to mindpumpfree.com and check out all of our free guides. We can have, we have guides that can help you build muscle, burn body fat, get stronger, improve mobility, even become a better personal trainer. Again, it's mindpumpfree.com. You can also find all of us on social media, Instagram is where we're at most. So you can find Justin at Mind Pump Justin, me at Mind Pump Salon, Adam at Mind Pump Adam.