 Congratulations! You found the world's number one fitness, health and entertainment podcast. You're doing great! This is Mind Pump. All right, in today's episode, we answered four fitness and health questions that were asked by our audience. That's viewers and listeners, just like you. But the way we open the episode is with an introductory portion. So the first 40 minutes, we talked about current events. We mentioned our sponsors. We bring up scientific studies. We have a lot of fun. After that 40 minute period, we answered those questions. So let me go over what we talked about in today's episode. By the way, we reference our show notes a few times in this episode. You can find any videos and things that we reference in our show notes at mindpumppodcast.com. So if you want to look up the video that we talk about or whatever, just go there. It'll be there. So we open up by talking about some crazy facts. Justin and I drop some knowledge bombs all over Adam's face. It's a good time. Then Justin talks about Shannon's number. What's that? I don't know. X girlfriend. Cool stuff. I talk about my wife and how she had a terrible accident yesterday, poor woman. Then we talked about what happened in Wall Street. Oh boy, they're trying to shut down the average guy for squeezing all those shorts. Like when I talk Wall Street, Jarion. I love it. Sound like I know what I'm talking about. It does. Then we talked about disruptions in industries, the internet and technologies disrupting everything. And that led us to talk about a disrupting at the leisure wear company called Viori. This is one of our sponsors. They make amazing workout clothing that looks so good. You can go to fancy restaurants wearing the stuff. I know I love this clothing. Very, very comfortable. Looks very good. Fits your body nicely. Lifetime guarantee. Go check them out. You won't be disappointed. Go to VioriClothing.com. That's V-U-O-R-I clothing.com forward slash mind pump. You'll get an automatic 20% off taken off your entire order. Then Justin brought up Louis Vuitton's new Skyline jacket. Looks really stupid. Pretty rad. And then I talked about my tri-tip recipe. I'm not the expert at barbecuing like Doug, the producer is. So I gave him my recipe and I got his stamp of approval. By the way, I got my tri-tips from Butcherbox. Butcherbox is a company that delivers grass-fed meat to your door at amazing prices. It's healthy. It's good stuff. Go check them out. In fact, if you sign up at Butcherbox right now, you're going to get a bunch of free stuff. Here's what you get. One free rack of St. Louis ribs, one free pack of pulled pork, and one free pack of bacon for free in your first box. I'm hungry. It's amazing stuff. Go to butcherbox.com forward slash mind pump and get all those amazing hookups. That was the intro. Here's the questions that we answered. The first one, this person wants to know if there's any value in doing your sets with lighter and lighter weight so you can maintain good form. The next question, this person wants to know if a sissy squat is bad for the knees. The third question, this person wants to know any ways to increase the connection to their back when they work out. They don't feel their back that much when they do exercises. So we give some tips. And then the final question, this person wants to know about our diets. How are our diets looking right now? Because we're all trying to get ripped now. Also, this month, we have put together two programs calling it the phase two bundle and discounted them tremendously. So these are two workout programs. So I'll go over the two ones that are in this bundle. The first one is maps performance. This program is excellent at training your body to move better, get more speed, more power, better mobility, get a nice balanced physique as a result. The other program is maps aesthetic. This is a bodybuilder focus program. So you can shape your body, build your body and cut your body any way you see fit. Combine those both programs and you have a wonderful combination of mobility, strength, speed, and aesthetics. Now normally when you buy both programs, you'll spend over $300, but right now you can get both of them for $79.99. That's the total and you get both for the phase two bundle. $79.99. Lifetime access. You also get a 30-day money back guarantee. Go check them out. Go learn more about this bundle at mapsfebruary.com. That's M-A-P-S-F-E-B-R-U-A-R-Y.com. Hey, Justin. Yeah. Let's hammer at them with some facts. Some tasty facts. You want to learn some facts? Give it to me. Crazy facts. So I just read this one this morning. I thought it was crazy. Okay. Ready for this? Yes. A single human male. So just a regular guy by himself in two weeks. Okay. He produces enough sperm to impregnate every single fertile woman on the planet. Wow. Two weeks. He's got enough sperm. Just white gold. White gold? Just there. Every man has the ability. White gold. White gold. That's Justin's wrestling for the world. He's got a white K-pop. It's like Twitter. I could do that. What's this special move? When he drops a load. Drop a load. I could get real nasty. Yeah. Change the world of wrestling forever. All right, Justin. What's your fact? You said you're going to top that fact. I can't top that one. I mean, it's not that great. It's okay. So the top shop-lifted book in the world. I mean, you guys probably could guess. What do you think? Top shop-lifted book. So the number one book that's been stolen. The number one book that's been stolen. Yeah. Out there. What do you think? That's interesting. Hold on. Yeah. Give me a second. I want to think about this one. Yeah. It's okay. It'll be obvious when I say it, but you go ahead. Keep thinking. Well, is it like, I mean, is it the Bible? Because the Bible is the most sold book. There it is. Oh, yeah. So that was an easy one. I know. That was kind of, it was too much of a layup. Do you think people stealing it are like, it is the Bible? That's the thing. I mean, does it count when they put it in hotel drawers and then people just take it? Remember when that used to be a thing? That probably does count. Yeah. It used to be a thing, right? They used to do this. There was a group. There was a specific group that that's what they did. Oh, really? Yeah. Oh, I thought the hotels provided that. That you mean there was a group that went around and called the Ninevites? No. Gideons. Gideons. Ninevites. I just made that up. Narnia. I'm combining. You watched too much fantasy. No, that's a Minecraft and something else. I'm trying to mine this Ninevite. I can't get any more. Ninevites. It's a new cult that I've just made up. So Gideons, huh? Yeah. What is that word come from? It sounds, they believe in like, kind of laughing in the background a little bit. Do they still do it? Doug, do you know? I don't know. Doug was like, I've seen it. Yeah. If you've gotten hotels, if you pull that first drawer open. Yeah. I haven't seen that in a long time. It's been a long time since I've seen that. I've only seen it in like Motel 6. Yeah. Like CD motels. You know what I mean? And I think they do that on purpose. You know what I'm saying? They're like, well, people come in here. It's such a conflating thought. They're about to steal this. Like I feel like they're probably okay with that. Maybe they feel like they're forgiven. You know what I mean? Like, it's the Bible. So God's not, he's going to be okay if I stole this. He'll be cool with that. Didn't you have another fact about elephants? I thought that was fascinating. Oh yeah, elephants. So they apparently are way less fat than humans. They're leaner as a body fat percentage. They're leaner as body fat percentage than humans. Really? Yeah. By average. Humans are, I think we're probably, we're like huge, aren't we? Yeah. So you would call somebody an elephant. They get offended. I'd be like, yeah. Yeah. I am an elephant. I'm stacked. Speaking of that, I think I need to apologize and back off the fat comments with both of you guys because now it's bleeding into YouTube and people are starting to believe it. Dude, can I just tell you guys something? Can I say something? Is that where they're coming from? I think I said it so much that people are starting to believe it. No, that's not what happened. So, well, maybe YouTube, our YouTube channel with the podcast. YouTube comments are so nice. They're always like that. So we put the podcast on YouTube and we've been doing this for a long time. Well, recently it's really started to take off. So we're getting a brand new audience on YouTube. These are people who've never listened to the podcast. They find this on YouTube. They just discover us. Obviously it's a visual platform and, you know, we don't look like the typical meathead fitness guys. We're kind of regular dudes that work out, been trained for a long time. But anyway, the comments are hilarious. One comment's like, oh, this is great. Three out of shape guys lecturing me about fitness. I was like, wow. I started crying. That's why I said, I feel like, because I call you guys fat so much, I feel like now people are starting to believe that you guys are. You guys are in great shape. I want to point that out. I just want to shout out to you guys for looking good. I appreciate that. Thank you. The camera adds like, I don't know, at least 60 pounds. This has got to be a factor there. Just a little bit. No, one of them said, one of them said, oh, three fat guys talking about speeding up the metabolism. Oh my gosh. So harsh. But then like someone loaded that day, someone who listens to too much bread that morning, someone who listens to the podcast a lot. Inevitably we get underneath and defend us. You know, they know what they're talking about. They're really good. They're not totally fat. It just makes you feel worse. Thanks, mom. I appreciate you. It's my aunt. Thanks. Thanks, Aunt Margaret. I had another one though. So the Shannon number, like, so I feel like you would know this, the Shannon number. I don't know. No. Okay. So I don't know who Shannon is. What's your phone number? It's from like math, a mathematician that basically, so the number of variables for a game of chess in terms of the amount of moves, basically, like there's more possible variations of that than there is Adams in the known universe. Wow. Yeah. Wow. So there's that many variations. There's more possible moves than there are Adams in the universe. Yeah. That's insane. It's something like 10 to the 120th or something. Wow. Now is either one of you good at chess? No, not good. I played, you know, my brother for a while and I'd kick his ass, but that's not say much. Yeah, he sucks. I wanted to kick him a little bit, like in junior high, earlier high school, but that was it. But I wasn't like anything good. Now, like with not the level of good, like you see now, like it's crazy. I never competed or anything. My son's really good. He plays and he got into, apparently that's like a thing now in high school. I don't know. Maybe just him and his friends. No, it's always been a thing. That was a thing when we were in school too. Like, yeah, there's always a chess club and there's always like a group of people. I think it moves back and forth between like the cool kids diving into it a little bit and up, but there's always chess. And they don't like to lose so they're out. Yeah, they're all pissed. Yeah. Hey dude, yesterday, man, oh my goodness, my poor wife. Oh, what a terrible experience. So I picked up my, well, I had my son here, right? Because he had to do some testing at school. So we're on our way to the grocery store before I'm coming home. I get a call from her and she's FaceTiming me. So I answer it and I hear the baby crying in the background. Can you come home right now? Please, please come. I'm like, what, what happened? Whatever. She's like, I was cutting the baby's fingernails and I cut his finger. Oh no. And this happens to almost everybody. If you've ever tried to cut a baby's finger, which, and the reason why you do that is they scratch themselves or whatever. Oh yeah. And it's like every week you got to do it all the time, right? So he moved or something and she cut is like the tip of his finger and baby's hands are very vascular. So it just bleeds a lot. It looks worse than it is. So she was like trying to stop it and he's crying and I'm like, and she felt terrible because she felt like she heard him or whatever. So I come home and we're doing the whole thing where I'm like bandaging a little finger and whatever. And so she just, even today, she feels terrible. That was yesterday? That was like, that's so crazy because yesterday Max cut his finger for the first time too. Did he really? Yeah, he was playing with me and I don't, what were we doing? I don't know what we were doing and it sliced his little finger open. It was like, he didn't even know. And the only way I knew was I was putting him up in his high chair and like there was like blood all over the high chair and I was like, and I made sure to not make a big deal about it because Katrina hadn't seen it yet. And so I'm kind of wiping up and I was like, oh, Max is bleeding and she's like, what, what? And I'm like, he's got a little cut on his finger now. He's fine. It's like, it was like almost like a hang now or whatever on him. And yeah, I mean, it was bleeding everywhere. It looked way, but he didn't even know what was going on. He's like doing stuff. Well, that's just it because once he stopped crying, he was watching, she put the cartoons on and she never, Jessica's really good about this. She does not put TV or electronics in front of him, except for when there's a situation like this. I guess it makes it more effective too, right? So she put cartoons on, he's just watching like, this is cool. But meanwhile, I'm holding his thumb up in the air, trying to get it to stop bleeding or whatever. But you have to apply pressure, direct pressure for like 10 minutes. And if you don't, it just, it won't stop. So we don't even use the clippers on him. We use the filer. Even with the file, you can keep going too far. And you can even kind of hurt them a little bit. I mean, she's never cut them yet with that. Like I did it with playing with them and something like that. But the file, she swears by how. But I felt so bad for her because she, you just feel guilty, you know? And even this morning, she's like, reliving it in my head. I can't believe I heard of it. So I'm just like teasing her. You know, I'm like, there's more moments like that to come. Oh, I told her, I said, I said, honey, this, if this is the worst you ever do to him, you'll be crushing. I said, you're going to damage him way worse than this. At some point, emotionally or something. Way to scare his shit out of me. I'll reveal the things I've done to my kids. Anyway, we got to talk about this. How crazy what's happened with Robin Hood and Wall Street and all that. AMC and GameStop. Oh, my God. Okay. So I'm like, I have mixed feelings around breaking, right? I have mixed feelings. Like, so they're the, the free market side of me guy is just like, fuck it. You know, this is cool to watch. This is cool to see happen. You know, the little guy winning and being able to manipulate the market like taking on the hedge fund. Like the one percenters have been doing forever, right? So there's a part of me that's kind of like, yeah, but then there's a part of me that goes, wait a second, this is kind of like disrupting something that has been normal for a very long time. And this could fuck a lot of really rich, powerful people. I don't know how much I like this. Well, so let's talk about it, right? So people who don't know what's going on or what happened. So a bunch of Wall Street hedge fund managers, or I believe it was one in particular, shorted GameStop. So shorting is when you're betting that the stock is going to crash. Okay. So you're, you're betting on the price of the stock in the future that it's going to go down significantly. And if it does, you make a lot of money. If it doesn't, you lose a lot of money. And if it, in the inf, it can go infinitely in the opposite direction. Well, isn't it, isn't it also a very smart way that these hedge funds hedge their money, right? Because nobody is buying GameStop right now. It's basically the blockbuster of video games. So I think almost anybody could guess the company is going to dissolve eventually. Right. So it's a safe, but nobody is investing in it thinking it's going to go up. So they've got all their money invested. These other companies, the way they hedge to protect themselves from that potentially losing is by you short those stocks. In 2008, when everything crashed, there were a couple of people who saw what was going on with the how the housing market was being traded on Wall Street. And they shorted a lot and they made a lot of money when everybody else lost a lot of money. But anyhow, so what happened is they shorted GameStop. And a lot of people, there was this page on Reddit called Wall Street Bets. And they're upset about this because they were shorting GameStop, AMC, which is the movie company. And they're mad because these companies are tanking, not because the market necessarily saying they should tank, but rather because of forced lockdowns. And so they were like, this isn't cool. They're making money off of these companies that we love crashing. Let's all buy stock, which of course, we'll drive it up. Now this, this Reddit page has got, I don't know how many millions of people that look at it. So, so GameStop went up 1000% or something like that in value. I think it was more now. It was crazy. Maybe more. Yeah. Meanwhile, these hedge fund managers lost in one day. It was like a $14 billion. Didn't you say it was like three million people they got to invest? I said that. I was just using that as an example. Yeah. Yeah. I don't, I didn't see actual numbers on that. But I was just saying that the, what it would take, right? Because you're going up against somebody, hedge funds that have billions of dollars in order to move that needle to make a stock. A lot of people. A lot of people because they're all investing thousands, hundreds, you know, I mean, there were some stories. Yeah. Some people are throwing 50 grand. Yeah. That turned their 50 grand into millions, right? Well, it's impressive how they were able to get everybody to organize to all do that at the same time. Well, these hedge funds lost billions and billions and billions of dollars because they got squeezed. It's called a squeeze, right? Right. Because of this thing. Now here's the crazy part overnight, overnight, all the trading platforms shut down trading for these stocks. Essentially, even Robinhood shut it down. NASDAQ, the CEO of NASDAQ said, she said, we are going to watch now social media and online chatter and stop trading. Just to go, just goes to show you how much power is this legal. That's the thing. Is it illegal for people to organize themselves and to say, let's all buy a stock? I don't know. I don't know how they're going to find a way to, to, to hammer them. But it is interesting that how do you stop it from happening again? Exactly. You can't stop it. Exactly. And that's what, that's what just shutting down the trade. I was going to say, and them shutting down to kind of prevent them, are they like acting in a legal manner? It's almost like they're protecting these big, these big dogs, right? Right. So, what's crazy to me is how quickly they acted, how quickly Ameritrade and E-Trade and even Robinhood. Oh, sure. It's fucking with their money. Stopped, stopped it. So, you can see the writing on the wall, too, that what's to stop this happening tomorrow and the next day into other stocks. They've only, I think what they've done is they've only emboldened them, is now that they're trying to force it down. Right. So, now they're going to be more aggressive about it. So, there's a part of me who's invested in the stock market that is worried. There's a lot of theories that this is going to, there's going to be a lot of people afraid that they're going to get screwed and everybody in the, almost anybody who's been invested in the stock market the last year and a half is winning. At least I don't know anybody. Like, I don't know much about this. It's so inflated. Yeah, it's so inflated that everything is going crazy. And so, you're going to have a ton of people right now that see this. And if this keeps happening over the next couple of weeks, you know, stock after stock after stock and blocking people from trading things, you're going to start to get, you're going to start to see a lot of fear come out and then everybody's going to start bailing on stuff. Well. Which is going to fucking pull the bottom out. So, I have two ways of looking at this. One is, yes, but maybe that is what they're telling everybody. Like, we can't let this happen because it's going to scare everybody from investing. The reality is they're not driving a stock down. So, they're not doing what a lot of, sometimes people in these hedge fund managers will do where they'll manipulate things to drive a stock down and short it. They're driving a stock up. So, I don't know if that's, you know, necessarily as bad. I don't know. I mean, if it's being manipulated, I guess that's not a good thing. But the stock market's been, it's funny because I'm seeing people post like, oh, the wrong people manipulated the market. That's why they're coming down on them because, you know, they always manipulate it. The big dogs do it. Right. Right. But now these other people are organizing and, oh, it's the wrong people. That's just what it smells like to me. It's like, you know, they're using their same tactics against them. And so, it just, it sort of turned the table upside down. Well, and I think there's a lot of people that are like rooting for this right now. I'm just, I'm a little, I'm a little nervous to get too excited about it. Like, I feel like you're poking the bear right now. Oh, it's, it's chaotic. Because what's to stop all these hedge funds, okay, that have billions of dollars to group together and say, okay. Right. They can now snuff you. Exactly. I mean, because you, you might be able to get 3 million kids together to buy on Robinhood with their stimulus check. Yeah. But you start fucking with all these billionaires on Wall Street, and they got a lot more muscle. So, well, like you kind of brought up, this kind of brings it back to social media, like in the power and like everything with the, you know, manipulating the elections with, you know, all these things they've been worried about. It's like, I just worry now there's going to be even more crackdowns and regulations and things that we're going to have to deal with just whole social media. 100%. I mean, check this out. So here's what, these are the things that are trending right now, right? Here's what, this is a tweet that's trending. I'm assuming that the next time a hedge fund starts to make too much money shorting and destroying a business, that they will be de-platformed from their Bloomberg terminal and throttled by Prime Broker in the name of orderly markets. In other words, they're being sarcastic like, oh, I'm assuming the next time a hedge fund does this that they're going to get shut down, probably not. Robinhood placed a freeze on everything and then is now seizing capital on accounts that they suspect of market manipulation per SEC order. So this is the stuff that's happening right now. And I agree with you, Justin, because what we've seen now in the last few years started in 2016, when everything started coming down, that they blamed social media for Trump winning the election. Then they were blaming social media for shutting down conservative. So now you have the Democrats, the Republicans both pissed off at social media. Now you have Wall Street pissed off at social media. These are all the people with power. It's a matter of time before they drop as many hammers as they can. My question is, can they even stop anything? It's cats out of the back. Toothpastes out of the tube. Yeah, bro. It's too late now. They'll find other ways to communicate and rally together. I mean, you've organized that many people to do that and you made a splash like this. Like you said, it's only going to embolden them. I think more people are going to jump on board with the next time that comes around. So I don't know, dude. And it seems- It's a whole new thing to consider now. From where we're sitting right now, it's like, you know, and I'm talking to my buddies that are into stocks, right? And they're just like, it's kind of funny. And it's like, oh, it's like, this is crazy to watch. But I don't know, dude. I don't know how much I want to celebrate it or say like, oh, this is great because this could really make me nervous. It makes me really nervous, too. Especially with the current administration, because they're all, you know, they're always talking about regulating Wall Street even more. Elizabeth Warren, I'm sure she's foaming at the mouth right now thinking, this is her opportunity to hammer down even more. Because now you can paint a really nice narrative, right? Now you can paint this narrative that it's so corrupt. It's so bad. We need to tax the hell out of it. We need to, you know, hammer even more regulations down on it. So that's what I think. Well, and you know, there's a lot of people that are jumping on the bandwagon of like, fuck the rich, fuck the 1%. But it's like, dude, there's a lot of people that fall in the other percent that are in the middle of that. How many people's retirements? Retirements are all 401k. Yes. That's what I'm saying. It's like, you're not just fucking the 1% here. You think you are because you're messing with these hedge funds, which yeah, you are messing with them and they're losing billions of dollars. But you're also hurting a lot of people in the middle that, like you said, they have their retirement title in that. There's a lot of downstream effects happening. But you know, this is it. This is what technology and the Internet was bound to disrupt everything. It's such a powerful force for decentralization. I mean, it disrupted the early on the music industry, which was impenetrable. The music industry looks nothing like it used to. Then as technology improved, it's now going to decentralize entertainment for movies and TV shows. That's happening. Once 3D printers become cheap and you can print, you can download your Nikes if you want, you know, on the black market and print whatever. I can't think of a single market that's not going to be extremely disrupted by technology. I still keep going back to what Tom Billu said years ago on the show, the first time he ever came on when he said, anything that can be free will be free. And we're moving in that direction, just to your point. Like if you can get a 3D printer that can print, you know, all you'll have to pay for in the future is the materials to get it to print it. I agree because let's look at other markets that were untouchable. Now we look at it and we don't think anything of it. But, you know, 20 years ago, like the taxi industry was, you could not mess with the taxi. It was a cartel, right? They're gone. They're totally gone. Hotel industry, they're under attack with Airbnb. You have companies that allow you to rent your car to rent whatever you want. Parking spaces. It might even be at some point where owning stuff isn't going to be worth it when everything will be easy to rent or trade or whatever through these decentralizing platforms. It's really weird. Yeah. Well, that's what interests me too about the Bezos and Elon Musk race right now with the satellites that I brought up the other day. Like that's what's going on with, they're going to disrupt the entire internet service. I mean, that's pretty much controlled by a handful of people that are running that right now. I mean, what's going to happen? Now, are they saying that they're going to give everybody just 5G free? There's nothing that says they're going to give it away for free. I don't think that. But they're going to disrupt it. Right now, there's a standard of how much you have to pay. You can only go through a handful of services. I mean, what are they? AT&T, Broadband? Verizon. Yeah, there's not a lot. Yeah, because they all follow under the telecom, the old rules, right? Oh, my God. Yeah. We're comcasting that because, dude, let's get it. Their day has come. And think about how expensive streaming and internet and phone stuff has become. I mean, it's crazy. That's like a serious bill for most people now, and they're going to go in and blow it all up. Just wait until it's next to nothing, just to have all that access. Here's another industry that's going to get, that is on the horizon, is about to get super just disrupted is Big Pharma. Because they have, right now, average consumer could never get this. Mark Cuban. But they actually, well, besides that, right, they actually have 3D printers right now that can print molecule by molecule and theoretically. Formulate it right there. Theoretically, you could download your drug and print it. You can print your medication because of these 3D printers. That sounds dangerous. Yeah, it sounds real. That sounds crazy for black market reasons. But I mean, if you could lock out the machine based off of your prescription, they would have to have some serious barriers there. Good luck. What do you think? I know, good luck, but it's like. How easy is it to steal music right now? It's crazy. How powerful is the music industry? Right. Can you steal music right now still, if you wanted to? Yeah, of course. Super easy. And they're very powerful. So when it gets to the point where you can print your own drug, you're going to have all these chemists that are going to tweak shit and make weird stuff. And people, and you know, people are going to fight for it because you'll be like, hey, drugs are expensive. I need my medication. So let me print whatever I want. It's going to be crazy, dude. And this is just the beginning. Sorry about that. I can't think of the last time Wall Street was like, because I have a lot of family and friends that this is what they do for a living. And you should see the way that they're talking right now that they're, they're totally head in the sand. And I'm telling them like, man, you guys, your days are numbered. This is like just the beginning. Oh no, nothing's going to happen. I'm like, dude, you got a bunch of people on Reddit that just drove the price of several stocks up thousands of percent. You think that that move's going to go away? Yeah, but why do you think that would actually get rid of their position? Because there still be people that don't know how to invest their money that are looking for somebody who knows how to invest their money. I don't see why you think that would ruin their position. I think if you're talking about big money and you want someone to manage your whole account, sure. But things like Robin Hood, that app, has allowed everyday people to just trade, just to trade easily. Very, very simply. Gamble, yes. You know what I'm saying? So what, what does that have to do with your family though? It does, I don't see them like not having a job because of that. Well, I think when algorithms and the technology becomes very easy to access, I think it's going to be a game. It'll be an easy game or an easier game. I think there's going to be a place, but I don't think it's going to be like they have now. Yeah, I mean, I doubt I won't argue with. Like it's going to disrupt things. It's going to change the landscape of it, but I think there still will be a need for that. It's just like the training space we talk about. There's still going to be a need for coaches to help one-on-one people. But yeah, now you have access. Just 10, I mean, part of why we do what we do. We saw an opportunity to be able to communicate long form, the same things that we would communicate to our clients. We offer these digital programs. We don't think, we tell people, listen, they're not cookie cutter. The idea is that you learn from the things that we talk to you about. So now people have access to what would cost them. The amount of information that we've put out on this podcast, if you were to calculate all that up with what you would, a client would have to pay to get all that from you, tens of thousands of dollars, way more, right? So now people have that for a minimal price from us. I think it, so you're going to see district, but that doesn't mean that we eliminated trainers. We didn't put all trainers at a job by doing that. No, but I mean, okay, played to play devil's advocate. And of course this, I don't think this will happen in our lifetime, but let's just fast forward. I don't know how many years in the future. An AI trainer that comes across like a human. I mean, theoretically that could happen. Well, now we're talking way forward. Well, we're not talking about that forward, actually. We're building towards that. I mean, the idea is that- Yeah, but to give you the same personal attention. Well, it'll never be, exactly. That's why it'll never completely eliminate that. There'll always still be this individualized person who can customize things to you by the minute, right? I don't know if AI could ever- Or just give you the connection. Right, but I mean, it's going to disrupt it and continue to disrupt it. And what we're building towards is that ability to kind of do our job even better. I mean, that's what we're doing on the back end with customer service. But just imagine you get this app or whatever and it follows algorithms. It's got this whatever. You tell it your temperament, what kind of investments you want, what your goals are, and then you give it permission to trade for you. You give it permission to trade for you to make, do whatever. I could see that happening and I could see that being very successful. I really could, especially if he can act very quickly. Computers can go, they can jump real fast and make a trade or sell very, very quickly based off of whatever. Yeah, I don't know. That's interesting. I don't know what it's going to look like. I definitely agree with you. It's going to disrupt that. I don't know. I don't see their jobs being at risk anytime soon. I think that's going to take a while. All this stuff. I think really, really what it is is when I said that they're coming for you, what I really meant was the regulators. They're going, the Wall Street is in the crosshairs right now. I don't see how they're going to win. One way or the other, one side is saying screw them. This is what they get. The other side is saying, we can't let this happen. The result of all of that is a heavy regulation. Yeah, more eyes on everything going on there is not going to be good for everybody. Well, personally, I'm betting on Wall Street because Wall Street and when you look. They hold the strings, don't they? They hold the strings. They're the most connected to all the people in political power. So when it comes to setting regulations, they're going to set it to hurt the Robin Hood guys. They're not going to set it to hurt the hedge funds. They're going to protect those guys because they're protecting the billions of dollars that all these politicians have their hands in. Now, what's to stop a company to sell portions of their business and not go public? Not be traded on NASDAQ. What's to stop a company? What if the company said, we want to raise money? We want to sell 100 shares of our company. It would be 10% of our company, but we don't want to deal with the SEC. We don't want to deal with all that. We just want to sell it to private buyers what's to stop them from getting on some kind of easy technology that allows that to happen. In fact, I know of a company that's doing that. I was going to say, isn't there one doing that? There are. There are companies that are doing that. So there's not laws and regulation in place to stop that from happening? No, right now it's such a pain in the ass and it's hard to connect with people, but technology could make that happen. Wasn't there a company that was like, you could allow other people to invest in buying a home with you and then basically you pay off that? Yeah, and then they build the interest in, they get the interest from your purchase, something like that. Yeah, I've heard that. Yeah, I think I brought that up a while ago. Yeah, a long time ago. Yeah, it was like a year or two ago. I'm trying to remember what the name of that was. I wonder how that's doing. Do you remember that, Doug? Do you remember when we talked about that? I do remember that now, Justin, when you brought, I remember bringing that. It was a while ago when I brought that up. I forgot about that. Yeah, I remember the conversation, but I don't recall the details. Yeah, that's smart too. Yeah, anyways, it's interesting. What do you think is going to happen with markets like clothing and apparel? With 3D printers, are you going to just, it's going to just kill every designer, every clothing line that's out there? I don't know. I mean, yeah, possibly. I think artists still have a chance. Like designers and artists, I think that the creativity in general, I think people, if they could steer more in that direction and being able to come up with unique content and unique design, there's going to be a lot of opportunity to be able to sell that. That's what I think the future is going to look like. Someone designs the blueprints. And you sell it for a premium price. A company like Biori, we work with. One of the things that I love about it is it's not just, right now it's really popular in the fitness space. I mean, there must be a thousand of these brands that are popping up that are just generic joggers and shirts and things like that that they're ordering from China or Alibaba, then they're flipping their logo on it and they're trying to, and they're actually, some of these companies are doing decent. I mean, I know I've hammered Gymshark for being like one of these companies that have done this and done very well with it, but I think that those are the types of companies that will get buried with 3D printing. The ones that will stand are the ones that have real design behind them, like the material, the way the zipper is, the way the buttons are. Yeah, but the designs can always get copied, stolen. So, okay, here's the deal. It's hard to predict. Yeah, but you would trademark that, just like you would anything else. Well, and... So, if someone steals it and is making tons of money, you sue the fuck out of them. Good luck. Okay, so... You don't stop one off here, just like us. We just work to gather all these very specific materials and things. So, I would think that that's going to be a part of somebody's service. Well, I think the best way to predict, because it's hard, I'm thinking about all the different variables, the best thing we could do is look at past markets that have been affected this way. So, look at the music industry. The music industry was totally disrupted, and today you can steal music, but do people still buy it? Yeah, but here's the problem though. That's what the reason, they do, right? And now why? Exactly. What do you mean why? Why do they still buy it? So, they're not breaking the law? No, nobody gives a shit about that. It's because it's easy. I know I can buy on Apple a song for, and I got it, it's clean, it's easy, I don't got to do a bunch of, I don't have to go jump through a bunch of hoops, but music is still stolen like crazy. It'll, in my opinion, it might look like that. Like people will still, you know, buy it from the retailer, because it's easy, it's clean, you're not going to get a virus, it's you don't need to go jump through a lot of hoops. So, that's what I think will happen. Yeah, that's what I'm thinking. 100%, they're not going to be able to charge the same amount, it'll have to, it'll totally change. I don't think it'll make them obsolete, and I think that what will make them most valuable is the design to Justin's point. That's where the artist, and I actually think that you might see a spike in that even, where, because it'll be even more rare. There'll be so many copycats and people that are just 3D printing the same old shit that, and I mean, I feel like you see this in, you've always seen this in fashion, that's why things are extremely popular. Ed Hardy's a great example of this. When Ed Hardy came out of LA originally and was designed from like a famous tattoo artist, that's where someone had this brilliant idea of like, let's have these tattoo artists create this artwork, then we will put that artwork on t-shirts, and nobody was doing that at that time. And it was still a rare thing that you could get ahold of, and you had to wait, there was a limited edition, and that, I mean, shit, I had shirts that would have probably paid $150. The target start carry, yeah. No, TJ Maxx, then they sell the brand out, they go to, now, from the company's perspective, it took, I mean, it still kept going up because now more people could afford to buy it. They lost their edge, though. But it lost its edge. Now, nobody gives a shit about it, everybody talks shit about it to this day about, you know, oh, you wear Ed Hardy, that's funny, and they make fun of people. How many shirts did you have? But they're, oh, God, I had a lot. I had a lot at one point. I had him so mad about this. Yeah, he's such a cool asshole. I had a lot at one point. Have to throw him all the way down, huh? Yeah, right, for sure. Dude, I have to have Doug pull this up, though that was another one of my notes, was there's a Louis Vuitton came out with these jackets that were like skyline jackets, they're 3D like cities, basically. These guys are wearing, it looks so ridiculous. You have to see the visual of it to really take it in. So Louis Vuitton did? Yeah, Louis Vuitton. So what? Look how uncomfortable he looks. Wait a minute, that's not, you know, sometimes, you know what they do, I think they think. That's not real, Justin, is it? It's real, dude. I mean, but it's high fashion like runway stuff, right? They wear the most ridiculous things they can, I think, to just be the fashion, you know, crazy. You know, it looks like some like reject superhero from like some comic book, I Am City Man. That's a real thing. Well, have you ever seen some of the stuff they do on these runways? Yeah, that's what I mean. It's just like, it's sort of like art slash, I don't know, to me, it looks like insanely ridiculous. You ever seen that when they do the hairstyle ones, where they go on runways and they like, there was one woman who had a helicopter in her hair. Oh yeah. I saw some show where they had like some competition where they were like, you know, making all these like crazy extravagant, pieces on these people's heads. That's why Zoolander hit it out the park with that, because it was such a great, I don't think before that, you had seen anybody do like a really good spoof on that. No, such a great movie. Oh, that's one of my favorite. Hey, you know what, back to the music though, you know what I was thinking too, is with musicians for a while there, they were making so much more money selling albums. And now because people buy music piecemeal, one at a time, musicians have gone back to making a lot of money, merchandise and touring, being live in front of people. That fucked them last year. Yeah, yeah, that's true. That's true. So I don't know, man. I wonder what it's going to look like for clothing brands. Well, you know, the difference though, and I have to bring up with that argument you're making, is that music, once you create the music, like it's done, it's now you're just streaming, you can sell a million of it and it doesn't cost the company any more money or the artist any more money to produce it. Right. With clothing, there's material that's involved in that. Right. But if they're just selling the plan and you're printing it at home, Right. And it's similar. So then maybe what it'll be like is that getting a hold of the material or knowing what the exact material is. I think there's going to be way. They'll get all specialized with it. Exactly. And I think what will make it different and separate it from that is how unique all that is, how uniquely it's designed, the material, how unique that is. That's how they'll be able to keep their prices up higher. But then if you just want to print a t-shirt, like everybody's going to see that. Well, hey, speaking of Viori, did you see the new joggers they have, the new colors? Oh, dude, they got some rad colors. They just did that with almost everything. I mean, I know Doug is big on their core shorts or whatever. I know that. I love the Sunday joggers. I'm big on their jackets. The ripstop jackets. It's almost like a flannel, but it's like a one solid color. Yup. It is awesome. Yeah, Viori is still crushing and I'm seeing them being mentioned in more and more mainstream media. Talking about that. Well, I brought it up last time that we had a commercial for them when Chokey did a story and she did the whole this or that. I was blown away by, I mean, Lululemon's a brand that's been around long enough now that it's like known as like these. It's like a standard. Yes, right. Exactly. And so to see that, I mean, I want to say 98% of those circled Viori over Lululemon, which is really cool to see. I mean, they're taking over now. They're making waves for sure. Now, speaking of our sponsors, so I'm making tri-tips from Butcherbox and I think I'm not nearly as good, especially as you, Doug or Adam. I know you guys are super like barbecue masters or whatever, but I figured out how to make tri-tips just amazing. Okay, let's hear it. So here's what I do. What's the formula? So here's what you get. I know I'm almost, I'm almost scared to tell you because you guys are gonna be- I order it from- No, I'm scared to tell you. Oh yeah, is that what you do, Sal? So it's basic. Anyway, so I put- Let's hear you basic bitch. Assault and then I cook it. Yes, that's it. No, I get the real kind of coarse salt and I crust both of them really nice. I leave them out for a little while. Then I go olive oil. Then I go garlic powder. Then lots of rosemary on both sides. Then I get my cast iron skillet and I sear both sides so that it makes like a nice brown, almost kind of crust. Then I put it in the oven and then I use the thermometer. Oh, comes out. Incredible. That's not bad. Really? Yeah, yeah. Are you just saying that? Sounds legit. Yeah, that sounds okay. Is that okay? Yeah, yeah. All right. 30 to 60 minutes. That's about all you want on the putting- I don't even time it. You know what I do? There's no seasoning. There's no seasoning part. What do you mean? That's what you only want to put it for about 30 to 60 minutes. When you're doing like a dry rub, like that, like when you do- Well, the olive oil makes it a little wet, but is that the same? Yeah, you're still doing- Your main thing you're doing is your salts and your rubs in there, right? Yeah. So when you're doing rubs like that, it's like 30 to 60 minutes, right, Doug? It should be about 30 to 60 before. If you're doing a marinade that you do overnight, like liquid, like Worchester sauce and shit like that. Worchester, Worchester. How do you say it? Worchester. I have no idea. Worchester, no? No, it's Worchester. Worchester. Worchester. Worchester. You know what? Sometimes you say shit fucked up and then I can't say it anymore. Yeah. You blame me. I knew how to say it. So if that's the case, I'm going to blame it on somebody else then. Somebody else said it fucked up to me, and I just repeated it, you know what I'm saying? So that's what I'm going to do. It was the best of shires. It was the worst of shire. Worst of shire. Worst of shire. Oh, worst of shire. I put up a bean. I put up a bean the other day. Oh. Yeah, what is- That sounds right. What is that, anyway? What is that made of? Is that gluten? Is there gluten in that? Isn't there gluten in that? I have no idea what's in it. I don't know. But Duggar, am I not right about the rubs, the dry rubs? No, I'm no expert on rubs. Oh, OK. No, no, no. He's a rubbing expert. He's a wet rub. But not the- Yeah. I'm pretty sure that I'm right about that. I think it's 30 to 60 minutes if you're doing dry rub. If you're going to marinate it, you can stick it in the refrigerator or whatever for over an hour. OK, give me a good marinade on the air right now for the grass-fed tri-tip. I get my tri-tip from ButcherBox grass-fed. What's a good marinade to leave in overnight? Can you do it on the spot? Oh, that's a tough one for me. I mean, I'll use sometimes like a red wine and some soy sauce and some garlic. And then you just soak it in there? Marinate, yeah. OK, that sounds good. I haven't done an overnight marinade like that in a long time. I normally do rubs, just quick and easy. Yeah, I like rubs. Because then you pull it out of the refrigerator, I do a rub on it while I'm getting the barbecue already and so like that, and then you're good. You know what I haven't tried? It's like crusts. Yes, yeah, I like that. That's good. You know what I haven't tried? That I don't know if it'll be good, but you keep selling me on it, Justin, is the coffee. Oh, yeah. It's amazing. Yeah. So it's just coffee, garlic. Well, yeah, there's a lot of other little spices in there, but yeah, coffee is like, it just changes sort of the texture of it somehow. So I told you, Trigger has a good, I have. I'll let you borrow it. Now does it taste like coffee when you eat it? No, no, no, no, no. It does. Not at all. Yeah. It doesn't taste like coffee. Do you get all like, do you get all caffeine from it? No. Doug, what is, you know, you brought a butcher box. They have a special, another special going on right now and what is that they have a different types of ribs? Is it not what we normally would order from them? St. Louis ribs. St. Louis ribs. I mean, there's two types they have, the baby backs and the St. Louis. Oh, I haven't tried the St. Louis ones. Yeah, they're good. Oh, good. Have you? Yeah, I've, in fact, I think that's the ones I've been buying for the last while. Oh, really? Yeah. I've only done the baby back from them, which I absolutely love. I mean, it's like fall off the bone when I use those. Like I've got the timing for that, those ribs and that size down better than anything else. So anytime I've kind of gone outside of that, I haven't put barbecue sauce on them. I'm in. It's this, cheese. Speaking of meat, man, I tell you what, no matter what, this is just how I am. If I try to reduce calories and maintain a balanced macro profile, am I okay? So if I have my carbs, my fats and my proteins, but I just cut it down, my appetite just goes too high. It's way more effective for me personally to cut my calories by cutting carbs. Of course. My appetite does not. I've always said that, dude. It makes a night and day. I even noticed like, so yeah. So if I cut carbs, I'm not nearly as hungry. If I cut everything and my carbs are still there, it's like. There's that satiating. I'm too damn hungry. No, I'm the same. I've always been. I'm in fact, I use eating carbs early to boost my appetite. So I did that day in the life thing last week, right, for our Instagram page. That morning I get up and I have, thank you, I get up and I have oatmeal and within two hours, I'm starving. If I don't do that, I can easily go till we get here and eat that same egg and bacon sourdough breakfast that we have. I'm hungrier when I actually eat the early oatmeal breakfast before I go into that. Oh yeah. And I did this when I was competing. I would have, because I had to get so many calories in. I found that if I started the morning with that carb, like a high carb with a bunch of oatmeal and fruit to start my morning early, I had more of an appetite for meal number two than if I just didn't eat anything. If you'd like steak and eggs. Yes, everything on. It's wild to me. Dude, it's just, it's just not satiating. I can't do it for me. Now I've worked with people who do okay with cut with just reducing everything and they're more balanced. And I get the pluses of that. Obviously if I have more carbs, I tend to perform sometimes a little better in the gym. Although adding more salt to my diet per the episode from Walt Wolf is really making a difference. I'll be honest with you. I think that's maybe one of the reasons why I noticed a drop in performance when I cut carbs or whatever. But yeah, my appetite. So when I'm trying to get leaner, it's cut the carbs down for me because my appetite is much easier to manage. Otherwise I'm walking around hungry and it's just not, it's stupid. Then I just go overboard. First question is from The Last Flare. Is there any value in strength gain by working in many sets but decreasing weight with each set to maintain form? No, no, this is a really, really easy way to lose all your muscle. Oh gross, stop it. I used to, I love doing this. This is great. I actually, so I love this question because I don't think we've addressed this and talked about this, or it's been a while since we have. This is how I trained for a really long time. When I first became a trainer, one of the things that I became very meticulous with my form, the importance of form and technique, that when I would do sets like this, I think the old traditional way when I was a kid growing up was keep loading the bar more and more and more to see how much you could move. I went the opposite way when I got all my training certifications and started getting into training people and realized how important form and technique was. And so as sets would go on, I would decrease weight and just keep perfecting my form. If the weight was a little light, then I would just slow down the repetition. I actually think more people should do this, especially when you're really getting into weight training and trying to get the mechanics down. Yeah, I think there's so many different ways to manipulate the sets as you're going through them. Of course, there's a pyramid, right, where you work up in the weight and then you work down in the weight. There's what they call reverse pyramid. I mean, there's 101 different ways to manipulate your sets. And the benefit of doing this is it adds novelty, variation to your lifts, and it changes your focus. Always focusing on the same thing all the time is a great way to lead, to go to plateau. It's a great way to cause potential injury. One of the best things you could do is change it up. Once your body stops responding to one way of training, then you try moving into a different way. And like Adam was saying with this, it's excellent because the focus is entirely on form. I mean, you're doing 10 reps, and the goal is, I'm doing, I don't know, let's just say I'm eight sets. I'm doing eight sets of deadlifts, 10 reps. I want all 10 reps of every single set to be perfect, which means by the time I get to the fourth and fifth set, I'm probably going to have to start to go higher. Probably you have to. Who do you know that can do 10 perfect form on sets one and two, and then sets five and six there? Well, besides me, I can't do that. No, you see this with professional lifters, Olympic lifters. Like, you see this because sharpening their technique and form a lot of times will provide even more opportunity for them to lift heavier weights. 100%. You know, and if they don't do that and they don't get the technique and master it, they're not going to achieve the potential that they could have otherwise. So this is just another way to add a whole new set of tools in your toolbox. Yeah, there's even this, you can even try something like this where you pick a weight, and let's say it's about 80 to 90% intensity. It means it's hard, but you're not going to failure. And you say, okay, I'm going to do six reps of this exercise. And you do six reps, pretty intense. And then you say to yourself, for the next five weeks, I'm only doing six reps of this exercise. Even if I feel stronger, I'm only doing six. At the end of the six weeks, I'm going to add weight. There's another technique like that where you get so good at the exercise, but that by the time you add weight, the weight you add is quite significant. So again, there's so many different ways to do this, but this one that was just asked is one of my favorite ones for sure. Next question is from Joel Muitari. Is the Sissy Squad bad for the knees? I hope not. We've programmed it a bunch of times. You know, when I first became a trainer, I used to think there were a lot of exercises that were just bad. If I saw somebody do a Sissy Squad now, or I mean back then, I would have freaked out. Totally. I thought as a new trainer, oh yeah. Yeah, behind the neck presses, never do them. Behind the neck pull downs, never do them. Don't go all the way down with a dip or with a bench press or whatever, because it's bad for your joints. Here's the truth. And I'm going to make a blanket statement that's completely true. Any movement, any movement, any exercise is safe so long as you have the strength, mobility, and stability to perform it. Any movement, the craziest movement you can think of as long as the person performing it has the strength, stability, and mobility to do it, that movement is safe. That's the key. So is a Sissy Squad bad for the knees? Depends on who we're talking about. If you're strong, stable, you've got good technique, good mobility, good form. No, it's not bad for the knees. It's great for the knees. It's a great exercise. You have the capability. That's really what matters. The same argument for a Jefferson curl. Somebody will see that and immediately think, oh my god, they're going to destroy their lower back and why would you ever do this? Well, obviously it's not for you. This is something that's a very advanced technique for gymnasts and whatnot, but there's always a case you could actually make for a certain type of a movement. It's just the amount of load they're using or the control, the strength they have to perform it safely and properly. That's what you have to evaluate. No, there's no such thing as a bad exercise. There are exercises that are performed bad, but there's no such thing as a bad exercise and it's a routine or lift. You can do, like your point, if you have control or you're stable, you can do anything. And that's also why I tell trainers, I caution trainers to not judge when they see somebody else doing something because you have no idea what the application is for that. You have no idea what that client's goal is and if they're performing it with good technique and form, you may think it's a stupid exercise for your goals and what you're trying to achieve, but you have no idea what that person's trying to do. Right, now to be fair, some exercises have way higher risk to reward ratio. For example, Olympic lifts are far riskier. That doesn't mean they're bad, it just means you need to have really, really good technique and really, really good form and good control in order to perform them in ways that don't injure you. So all exercises have this, right? Like a dumbbell curl, very low risk compared to a barbell squat, which might have a lot more of a risk. So Sissy Squats is one of those. Sissy Squats is, I would say, it's probably in the middle in terms of risk for the average person, but if you're strong enough to do it, you do it right, you've got good mobility, it feels right to you, you've got good form. It is a phenomenal exercise. And if I compare to Sissy Squat to a leg extension, both people having, like I said, those prerequisites, right? Good technique, good stability, good control, good mobility. The Sissy Squat is superior. It's just more functional. It activates the muscles, in my opinion, in a better way. I don't do leg extensions ever again. Ever since I did Sissy Squats and I did them right, I was like, leg extensions as well. Did you do a good YouTube video on this? We did. We have, right? Yeah, so Jackie will link that in the show notes. To me, this is just one of those things that, like, I didn't know how to do a Sissy Squat. Like, I'd never had somebody teach me. Like, and if I saw somebody doing it, I'd be like, that's absurd exercise. Very rare, you're going to see it. Yeah, it is. It's very rare you're going to see it. And then if you just see it for the first time and think that you're going to be able to go do it and with proper form, you're going to want to be taught. So you're going to want to have a coach, I think, that teach you or a trainer teach you, or watch like a tutorial that we've done on it where you explain the details, because how you do it matters. If you just, if you see someone just get on their tippy toes and rock their knees forward and then try and come back, and you don't understand how to move, I think it could be a really challenging exercise and not ideal for a lot of people, especially if you're somebody who has very limited ankle mobility. That's a really tough exercise to perform correctly. But man, if you do that, I mean, I eliminated leg extensions. I haven't done a leg extension since I learned how to do a Sissy squat properly, because I just, I feel way more in my quads. It's way more functional. Oh, way, way more functional. Next question is from Alexx837. Any tips to increase mind muscle connection for the back? Oh yeah, this is a big one that I would have to really focus, pretty much every new client that I had, this was the hardest area for them to feel, probably because they can't see it, it's behind you. We're not really familiar with the feeling of a muscle, the back contracting. So there are a couple of tricks that I used that would help. Now as a trainer, one of the easiest things I could do is literally touch the muscle. I want the person to feel. That outside feedback helps the person focus on feeling the muscle. But if you're doing this yourself, there's a couple things you could do. One thing you could do is focus on pulling with your elbows. And that sounds weird. But if you're doing a row, imagine you're pulling with the elbows rather than pulling with the hands. In fact, what you might want to try with that is a lighter grip. So rather than gripping really, really tight with your fist, you grip with kind of the ends of your fingertips. Obviously you're going to use a lot less weight in order to do this. And then you imagine that you're pulling with the elbows and you might be able to feel more of a connection to the back with doing that. Then the second thing you can do is to pre-exhaust the back muscles with an isolation movement. So a pullover or a straight arm pull down, start your workout with that, feel the muscles in the back a little bit with that, then go do your rows and your pull downs and stuff and it should make it easier. The only problem with that is that if you already have a really poor connection and you don't understand how the back works and activates, I think that you go over and you do an isolation exercise and you just do a point. The reason why I think this is so difficult for us is that we just are never using those muscles. We're so anterior driven. We're so rounded forward. Everybody is, even people with pretty damn good posture, still kind of have this slight forward shoulder because we do everything in front of us. Nobody types on a computer behind them. Nobody is answering their phone behind them. You're doing everything in front. So we can't help but have our bodies kind of shape that way. And the worse you are, the more difficult it is for you to activate it because everything is in the position of the shoulders. If you can get, so for me, like teaching a client as I would, I would go in and manually take their shoulder girdle and move it back and be like, okay, look at when you take your shoulders and we move back here, now we can engage the back. If your shoulders are forward and you pull weight into your body, your arms are going to do all the work and you're not going to feel anything in the back. So it's all in that shoulder girdle and getting them to understand that that needs to pull back in order to engage the back muscles. That's where I find that that's the most. Heavy emphasis on posture. In the very beginning too. It's definitely a lot of times the shoulder is getting in the way of that. And two, it might sound simple, but a lot of times like I'll just, I really want to focus on one at a time, like one side at a time. I know that a lot of compensations happen when we're adding both arms and we're trying to pull simultaneously. A lot of times people don't, can't like hold themselves and stabilize themselves properly and really understand like that connection and feel it as much. And so I'll do like laterally and then we'll really kind of hone in on the posture of it and trying to drive it in and drive those shoulders back. Yeah, one more thing too is how you prime before your workout can make all the difference in the world. One of the best priming movements before a back workout is prone cobra. Prone cobra requires no equipment. And if you follow the movement, if you do the movement properly, in other words, you just copy the movement. And we have a video on prone cobra. So we'll make sure to link that in the show notes as well. If you do that before you do your back workout because you'll pre-exhaust the back muscles a little bit, you'll feel them connect a little bit through prone cobra. It should be easier to feel them in your back workout. And literally it's a spend five minutes doing prone cobra, move into your back workout and then you should have a better connection. Next question is from Catherine Health Journey. What are your diets looking like now? Oh, yeah. You really, you're the one out of all of us. I think that's changed the most recently, most recently, correct? Yeah, I don't know. I don't know what you guys are doing. But I just recently now, breakfast is I've tackled with breakfast. So what I do with breakfast is I've eliminated carbohydrates from my breakfast and it's mainly protein and a little bit of fat with breakfast. Lunch and dinner are very similar to how they were before. So I tend to do that. I tend to move kind of in phases and breakfast is the easiest one to tackle. But I'm high protein, moderate to high fat and moderate to low carbs right now. So my carbs are probably around, I would say 150 grams a day, 100 to 158. For me, that's moderate to low. When I go real low carbohydrate, it's around 50 grams a day. That's for me personally. Wow, that is really low. You know, I don't want to throw out numbers because I'm not tracking right now. And what I've learned myself personally is every time I think I know what I'm eating and I go and measure it, I'm always off. So, but every meal I eat is pretty much balanced with proteins, fat and carbs. So, and I'm eating whenever I feel hungry. So that's kind of how I'm doing things right now is, is if I'm hungry, I'm going to eat. And when I eat, I'm going to make a good choice. I'm going to target my protein first. And I always rotate sources. So I'm going to have beef last night. I had, I got, I got fish ordered and on the way right now, eggs, like chicken. So I'm always rotating my meats, my go to carbs, oatmeal right now and rice are probably the, and then some potatoes. Are probably my three staple carbohydrates and every meal has pretty much a balance. So I'm getting very balanced right now. I'm not cutting anything. I'm not really trying to bulk aggressively or anything. I'm eating when I'm hungry. I'm making pretty damn good choices when I, when I eat. The main thing that I'm focusing on, if anything is just making sure I'm hitting protein because I think I've said this nauseam on the show that the thing that I lack is getting enough protein. And I was noticing, in fact, I just bumped it, right? Even though I'm not tracking, I made an effort to get an extra meal in or double up the meat in another meal because I've been sore. I've been really sore a lot more than I usually am. And so I'm trying to increase my protein take in even, even more than what I'm at. If I had to guess, I'm definitely not, you know, doing like one and a half grams per pound of body weight. I mean, I'm eating four meals and they're probably averaging on the low end, 35 to 40 grams per meal on the high end 60 to 70. So it'll give you kind of a range. So are you trying, you're not trying to cut, you're not trying to do it. You're trying to maintain while worked out. Yeah. So my group, my real goal is to actually, so what I love to do when I'm at this phase, right? So I'm, what am I a month and a half in of real consistency right now is I just, I don't want to see the scale really go up or down. I want to kind of hover right around where I'm at and see this nice even exchange. And so, and I'll keep doing that and kind of staying to that protocol until I feel like I've hit a plateau. I feel like week over week, I'm still improving, you know, especially the weeks where I've been really consistent. When I just came off the week and a half ago or whatever it was when we went to Vegas for four days and that was a first four day break I've taken since we've been consistent. So I won't count that week as progress, right? Because I don't, I didn't see Mitch progress right then. So this week will be another really good week for me. At the end of this week, I'll kind of assess where I see myself. If I still think I'm progressing, I won't really change much yet. I like what I see until I start to see either strength gain slow down or body composition change slow down. I'll probably kind of keep eating that way. And then what I haven't decided is will I push calories and try and put on a lot more lean body mass or will I cut and try and lean? And what will dictate that is how I feel. Because like I said, a little achiness here and there and that tends to happen when I start pushing 230 plus pounds which is where I'm at right now. So I may switch gears and go leaner, but I am also enjoying kind of filling out my shirts again and feeling big. So I haven't decided completely what I'll do with the diet yet. Yeah. So initially I was trying to get my metabolism all revved back up and adding in breakfast consistently and increasing carbohydrates. So I was doing that particular in the morning and then for dinner with rice, potatoes and things like that. In the morning it was mainly like peanut butter and like things like that. I'm adding to my protein shakes and whatnot and fruit. And then I would have like this second breakfast with the scrambled eggs and bacon. And so I wasn't used to eating that much volume in the morning. So this has been something that I've done because my activity massively increased again. And so then I started to fill all this energy surge. And so I wanted to fuel that process. And now I'm like at a point where I'm reducing carbs again a bit. So I'm just really just focusing on the morning. And then at for dinner, I've actually reduced the amount of carbs I'm taking to just mainly just getting it sourced from vegetables. I think it's a good opportunity to share with the audience that we're starting to do this. In fact, I just did it last week for the first time. Chokey is organizing this with all the founders, right? So Doug included. So Doug, Justin, Sal and myself. And then I know she did it. We're going to... I think it's Wednesday. She's going to do this is every Wednesday. We'll do a day in the life. So you'll actually get to see like I just did it last Wednesday. So if you were paying attention, you saw... And I'm posting every single meal, what I have and at what time I have it at. So you guys can get an idea. Like if you want to visually see what everyone's eating. Awesome. Yeah. So all you guys on YouTube out there, watch the transformation. So you shit talkers. Watch what happens. And then we'll see what happens there. Look, Mind Pump is recorded on video as well as audio. So come find us on YouTube, Mind Pump podcast. You can also download some of our free guides and information. So if you want to learn how to get a better squat, develop your arms better, your shoulders, your legs, get a better midsection, burn body fat more effectively. Go to mindpumpfree.com and download our guides. They're totally free. They cost nothing and they're very valuable. Go check them out. And finally, you can find us on social media, Instagram is the place to get us. You can find Justin at Mind Pump, Justin, me at Mind Pump Sal and Adam at Mind Pump Adam. Wrong. You can speculate on what's going to happen in the future and how it's going to suck. No, no, no. Don't do that. Just literally take the energy. It's just energy. And just shift it about three feet over here and start looking at how you can make this work for you. It's just.