 You are listening to Mind Pump the World's Top Fitness Health and Entertainment Podcast. Now in this episode, we answer fitness and health questions that are asked by our audience, viewers like you, and listeners. But the way we open the episode is with an introductory portion where we talk about current events. Sometimes we mention our sponsors. A special event this time, A-Sel. Good stuff. So I'm going to give you a breakdown of this entire episode. By the way, the intro was 38 minutes long. So we open up by announcing the arrival of my baby boy, Aurelius Jordan de Stefano, was born on the 3rd. So we talk all about that whole thing that happened at the hospital and how my wife is such a champion and how great it is to be a father again. Then I talk about how Organifi protein powder saved my life in the hospital because hospital food is disgusting. Terrible. I was able to have their protein powder. By the way, Organifi makes amazing plant-based organic supplements. One of them is a plant-based protein powder, but they make many, many other products. We love them. They have good stuff. And because you listen to Mind Pump, you get a discount. This is how you get the discount. Go to Organifi.com forward slash Mind Pump. So that's Organifi, O-R-G-A-N-I-F-I. And then dot com forward slash Mind Pump. Use the code Mind Pump for 20% off. Then Justin and Adam talk about their adventures up in the Tahoe area. Justin tells a great story about the guilty felt for breaking a promise to his son. Oh man, that's the worst. What a jerk. And then Adam talks about his eye scare using Felix Gray blue light blocking glasses. You have to listen to the episode to find out what happened to his poor eyes. By the way, Felix Gray makes blue light blocking glasses that doesn't change the color of the world around you. So it blocks blue light so you can use them at night when you're on electronics and get good sleep or use them during the day so you don't get eye strain. Go check them out. They're the best blue light blocking glasses you'll find anywhere and they look the best. They're also stylish. Go to FelixGrayGlasses.com. That's F-E-L-I-X-G-R-A-Y. Glasses.com forward slash Mind Pump. So after the intro, we get into the fitness questions. Here's the first one. This first person says they want to know if we can break down how to analyze a physique with terms like origins, insertions, muscle bellies, etc. In the competitive sports of bodybuilding, physique, bikini, those terms are thrown around a lot. So we talk about what that means. What does it mean when we talk about muscle insertions, muscle bellies? What does it mean when you have good genetics in terms of your aesthetics? The next question, this person wants to know what are favorite exercises and movements in the sagittal and transverse planes. So sagittal transverse planes. That means exercises that happen in front of you and then ones happen to the sides of you or ones that happen when you twist. So we go through all the different planes of movement and why you should pick exercises in all three of them. The next question, this person says, what's the best advice I can give to my sister who just recently found out she's diabetic? And then the final question, this person says, look, let's just imagine you get on the Joe Rogan podcast. What are the top three messages you try to send to his massive audience? Also, because we're in November holiday season, we are running a massive, massive promotion. So here's what we did. We took our most effective at home workout programs. So we have maps anywhere and map suspension. So maps anywhere utilizes resistance bands and a broomstick. Map suspension uses just a suspension trainer and you train your entire body. You build muscle, you burn body fat, you get phenomenal results. It's a great no gym required program combination. So we take both programs, we discount them massively, but there's more. Then we threw in our maps hit program hits. By the way, stands for high intensity interval training. So three programs all can be done at home. Maps, it is a great calorie burning fat burning program. Now normally if you got all three programs, the retail is $291 for lifetime access. Well, right now the holiday promotion is $99.99. That's it. One time fee and you get all three programs, lifetime access. Here's how you can sign up. Go to maps, November.com. So that's maps, M-A-P-S, November.com. How do you feel, dude? Are you, you know, by the first of all, so the audience doesn't know this. Like you didn't tell us one, you chose not to know what the sex was until he was born. You also didn't share with us the name that you were going to choose. So when you sent over, not only you had a boy, but you also named him Aurelius Jordan. I was just like, oh, bro. Yeah, I know. Yeah, little boy. So I mean, I would have been happy either way, right? Boy or girl, but you know, he came out and you know, you see the package. So you're like, it's a son. Yeah, Aurelius. We love the name. It's, you know, after the Marcus Aurelius, they call him the last great Roman emperor, the stoic philosopher. Great quotes. You can look him up online and see some of the quotes that he put out there. And Jordan, because his nickname is going to be A.J. I love that. Yeah, so like her, Jessica's brother is A.J. So we wanted an A.J. And we're thinking of good names for the middle name. And you guys know I'm a huge basketball fan. Yeah. A.J. Nobody believes that. But yeah, man, I'm like, bro, what a roller coaster. Dude, it was intense, dude. It was intense. So we planned on a home birth. There's a few reasons for that. I mean, I talked about it on the show a little bit, but you know, home birth, you know, mom's healthy and everything. It's a different experience. Midwives are experts at, you know, vaginal delivery, natural delivery. Jessica was healthy fit. And we wanted that experience. And then there's another side to it that I haven't really shared on the podcast. You know, Jessica's had some pretty bad experiences in hospitals. You know, she was a kid. She had severe migraines. They didn't know what caused them. So when she was like a baby and a kid, they would, you know, tape her head to the CT scan board or whatever. Oh, no shit. Oh my God. So she's just traumatic. Yeah, she hates hospitals. And then when she was 12, her mom had her in the delivery room when she was delivering her younger brother. She's the 12 year age difference between her and younger brother. And it was really bad. I mean, her mom passed out several times in the delivery, lost a lot of blood. So she just was just traumatized with hospitals. Did not want to go. So, you know, so we want to do home birth for that reason, but all the other reasons that, you know, I said, so that was the plan. We had a great midwife, Melissa Dean give her a shout out, just excellent care leading up to the due date. But, you know, she, she missed the due date and the law says that you can't go. So that's an actual 42 weeks. So that's an actual law. It is. Oh, is that a state law or is that? I don't know. It might be a state or I don't know. I think it might be a state law, but they don't allow midwives to deliver babies at home past 42 weeks. Now, what was that feeling like for both you and Jessica? Because you guys put so much energy and effort in to set that up. Like, there had to be some disappointment there on some level. You know, my wife, she's a champion. My wife's a champion. You know, go, once you hit that due date and then you know, oh, there's a timeframe. So we're doing all the stuff and I talked about it on the podcast and trying to get it to happen. Natural. The castor oil and stuff. Castor. Really greasy. Race car. Yeah. That'll get it glided out. Yeah. Maybe that's why it didn't happen. You guys used the wrong oil. You did the wrong oil. You should have used the mobile one. The 3040WD, you don't see it. Yes. High octane. Yeah. So no, we're doing all the stuff and she's being active and everything, but everything looks good and healthy. And you know, we did the, she did the enema a few days before that didn't work. The castor oil, they save that towards the end because what you don't want to happen with, because castor oil is a laxative. And what you don't want to happen is that you get hydrated, sometimes women can vomit. Not a good way to go into natural childbirth. Right. So they always wait till last minute, but you know, we were up to the last minute. So she did the castor oil once didn't work. Did it again the day before the last day. And it started to work. So she starts going into early labor the last day, like that morning. Right. So she's feeling some contractions, but they're sporadic. They're not consistent. And meanwhile we're trying to stay calm because you don't want to get, you know, stressed or anxious because that can prevent things from progressing. Right. And just, it just, you know, it didn't happen. She was in this kind of early labor. So we knew we had to go to the hospital and Jessica's just like, Is the midwife with you guys the whole time right now? No. She's just talking to you until it's game time. So we had a doula, Carrie, I want to get her last name. When I tell you guys about this doula, I mean, she's just, Carrie Castle. So if you're in the San Jose area, phenomenal doula, and you'll know more as I tell the story. But what'll typically happen is you'll do early labor at home. Once the contractions get like five minutes apart and they start to get a little intense, then the doula shows up. Then the doula is the one that makes the decision to call the midwife. And the midwife comes to deliver the baby essentially. So that's kind of the process of what's, you know, what goes on. She's an early labor. So doula's not coming. But we're texting back and forth. She's in contact with us. We missed the deadline. So we're like, okay, let's, you know, let's wait during this day, the next day. And then if nothing happens, we'll go in at night to get induced. Now, how do they, okay. Sorry to stop you, but I'm curious, right? No problem. How do you, how do they control like you, the law of 14 days or 15? Like what stopped you guys from like, let's just stay here and push it two more days or whatever? We can. The problem is then the midwife can't come and help with the delivery. So you essentially then would be legally, right? Yeah. You would be home birthed by yourself. Oh, wow. So she's held responsible to come deliver a baby beyond four sheets. So we wouldn't have anybody supporting us. Okay. So believe it or not, there's women that take that risk. I would do that. I bet. They call it free birth. I would not recommend. It's like a Leonard Skinner song. Free birth. You're lighter. Yeah. So, and I wouldn't recommend that, you know, but whatever. So, but it is, it's up to us, but we thought, you know, that all the risks and, you know, and all that. And so we're like, let's go. Not worth it. Not worth it. Let's go get induced. So we go to the hospital at night. We check in and El Camino Hospital in Los Gatos. Great staff. The nurses are phenomenal. And we're there and we're checking in, you know, Jessica's already upset. She's like, damn it. I didn't make it. She's got to battle that whole, you know, why didn't my body do this? And, you know, this arbitrary timeline. That's another thing because you know that they design this time. And there are increased risks, but it's a general risk. It's just a guideline. It's not on an individual. I mean, Jessica's healthy. She's relatively young. So, you know, you're kind of fighting that. Plus then you're thinking, but I want the baby to be safe because now you can, you know, you're considering everything. So we're there. We're there at night. Doctor, you know, comes in and he's like, yeah, I'm not going to induce you because we're going to wait till tomorrow morning. And so I'm like, what are we going to do? Stay in this hospital till tomorrow morning. Yeah. If you're not going to induce us, we're going to leave. That's why I told you guys, hey guys, long story. Yeah, you're all of a sudden home again. Yeah. So the doctor tells us that. So I'm like, so I said to him, I said, well, why am I here? And you can see that he's trying to, you know, switch. Well, I recommend you stay so that I'm like, no, we'll come back tomorrow. So unless she gets into active labor, then, then, then, you know, we'll just wait till tomorrow because I'm not going to have, we're not going to stay in this hospital, have her hooked up to machines, watching the heartbeat of every of her or the baby. Creating more anxiety. Yeah. So we went home and, you know, she was in this early kind of sporadic, you know, one contraction would happen. And then 30 minutes later, another one would happen. They weren't even in within five minutes. No, nothing would happen for five hours. And then she'd get a couple more. So that happened until the next morning. And then we're like, okay, now we got to go and let's go see what happens. So we show up at the hospital, 10 a.m. And great, again, great staff there, by the way. They knew our situation. The nurses are like, we'll let you guys try to create whatever environment you want. Oh, that's nice. Yeah. So we had, they were like that, huh? They were. We turned the light, because you know, hospitals are like bright ass lights. Super sterile environment. Sterile machines everywhere. It's like, you're just going to make, you know, my wife moorings just about this anyway. So lit the candles, put on the music. And we waited a little bit in the light, you know, doctor comes and is like, okay, we're going to do this very slow. We're going to do a very slow induction. I'm not going to give you puttocin unless I think you need it. We're going to start with, there's something called cytotech, which is a synthetic prostagladin. You take that orally and it can kickstart labor itself. Did you know about this before going in? Yeah. Okay, you did. I knew that the, I wanted to know what the doctor's recommendations were. And they knew that we wanted a home birth. They knew that we wanted minimal intervention. So she was cool with it. She's like, we'll monitor you and we'll go really, really slow. So we go on the cytotech and we wait, wait, wait. I don't know how many hours later, it's like 15 hours later or whatever. They give her a couple doses of that. And then it does. It kicks in to labor. So now I call the, the doula. So Carrie shows up and- Oh, they let her be there? They let her come in. Oh, wow. I know, right? During COVID, a lot of hospitals- Yeah, yeah. I thought maybe it was just going to be you. No, Carrie went a couple of days before and got like a fast 24-hour COVID test. Oh, perfect. And they were cool with it. Oh, cool. Yeah. I'm very thankful for that. So Carrie shows up. Now here's the thing with cytotech. It can also cause contractions to be stronger and faster. So typically with natural childbirth, you have a con- you have a little bit more time in between contractions and they're not as intense. Every time you add an intervention, whether it's, you know, like cytotech, which I think the generic name is misopropyl or something like that, or pitocin especially, contractions can be stronger. So now Jessica's getting, she's kicking into active labor, but it's intense. It's getting really intense. So doula comes there. And we are, we're doing it. We're going through it. You know, we're, you know, and it's, you know, watching Jessica, it's like, I tell you, Matt, it's hard not to get emotional. Her, her strength going through, knowing that she's going through this more intensely than within, it probably would have been had it not been induced. And it's just, it's, it's crazy to watch. And then there was like this switch with her. Like she's, it was, it was six hours of this, this labor and it was like a minute in between contractions sometimes, sometimes two back to back where she's like losing her breath and doing a thing. Then she had this switch and she went into this space and she's like breathing and I'm hanging on door. She's kind of hanging on my body. This is the funny thing. Oh yeah. How did you guys, how were you positioned? Was she standing? Was she kneeling? How did you guys? Everything, you know, it's, what's funny is Jessica's very modest. So she doesn't like to be naked in front of other people. She doesn't want people around her when she's naked or whatever. And she was worried about this. She was like, how am I going to be like, once you get into labor, she don't give a shit. Fuck it. The window dude. She's black naked. She's on all fours. This pain, get this pain away. Midwife is behind her, squeezing her hips, you know. So she's got the whole view though. And I'm, I'm rubbing her and holding her. And you know, we're going in the shower. We're doing the whole thing. And they checked her as we're getting into this and they saw her at about four or five centimeters. So her cervix was dilating. It looked like we were, so we're going into active labor at about four or five centimeters, which is what you want to do, right? So she's going through and it's six hours of jest. It's intense. It is intense, man. And there's moments, you know, where she's like, I can't do this anymore. And, you know, the dual is like, yes, you can, you can totally do this. And then the contraction would go away and then she'd gain her strength back. And then we'd go into it again. It's just six hours, dude. So what are the, what are the breaks between contractions at this moment? Some of them are, I do, they were, I said some are short, like a minute back to back, but what's the longest that the one would go? Man, we were lucky if we had a few minutes. Wow. Yeah. Wow, really? I mean, at some point she was like, you know, when would go away? And she'd be like, okay. And she'd just start talking to God. Okay, God, just give me two minutes. And then 20 seconds later, she'd have one. She's like, I made a deal with you. She starts screaming, you know, and she's just going through it. So six hours of this and we're just creating, the nurses are coming in every once in a while and checking. And one of the nurses is like, can I check you? Can I check your cervix? Jessica's like, no, don't check me. No, don't check me. Finally, she's like, okay, let's see where I'm at. This is when shit starts to get really hard, right? She finally, she lays down. The nurse goes in, checks her, and she's like, Not much further along. Three centimeters. Went backwards? Backwards. What? Three centimeters. That happens? Yeah. I didn't even know that happened. Neither did I. Oh my God. She's like, Oh my God. That had to have been devastating for her to hear that. Well, Jessica's like, fuck you. She's like, what a punch. Oh, no. Poor thing. This is what she said. You're lying. And the nurse is like, I'll have someone else come and check just so you can. Another nurse. It's another nurse comes in, checks her, and she's like, I'm sorry, you're only at three. So at this part, at this point. Oh my God. I felt so bad for her. Poor thing. At this point, mentally, you're just, you break. You know what I mean? Oh, I remember when Katrina, when we, she had already been going for a minute, right? With contractions, and they were starting to get really hard. And then they put her on the bed to check. And we just found out she was only five. And I remember just, when you, when you're, I mean, I can imagine, right? When you know you got to get to 10, but only at five. And you're like, oh, I'm only halfway there. So I can't imagine feeling it like you're halfway there. And then getting on there after probably hours of contractions. And then being told you're going backwards. Dude, it's a few days of early labor after, you know, missing the deadline. Yeah. Then having, you know, having to do, take a Medicaid, you know, intervention, right? And then going through hard labor. And then, you know, and so it's like, she's just like, this is insane. So she's now, she's starting to break. And she's like, what do I do? What's going on? So the nurses of course are like, well, we could give you pitocin to speed it up and this and that. But we think you're, you know, we don't, you're, you maybe are afraid or too much pain or maybe you're pushing when you're not supposed to. So they're saying all this stuff. So I'm looking at, you know, Jessica, and I'm like, you know, look at honey, there's nothing wrong with getting on some, getting on an epidural. So you can stop with this, these intense contractions. Maybe that'll relax your body enough so that the, your cervix will dilate. And so we made the decision to, to get the, and what's funny too is the switch happens again mentally. Once she's like, let's do the epidural. Now it's like, get this motherfucker in yours fast. That's all you need is to allow yourself like, yes, I'm going to do this. Yeah. So then she's like, get him in here right now. I don't want to do it. So the, the, you know, the anesthesiologist comes in, hooks her up, pain is gone. They do the pitocin. So now the, and we're just exhausted. Everybody's, I'm tired. I'm exhausted from supporting her and holding her up into it. So I can't even imagine how my, my, my poor wife is doing. I mean, again, I, I tell you what, man, I, she's so much stronger than me. If, you know, if it were up to guys and I'm not going to, I hate to say this, but if it was up to man, I think we'd make natural labor illegal. You probably would make it like you'd have to get, you know, go under general anesthesia. Oh, for sure. No way, no way. So they, they put her in the epidural and they put her on a little bit of pitocin. Cause again, we want to do the slow and the doctors like, go to sleep. Let's go to sleep, gather your strength. We're going to monitor the baby, monitor you. We'll wake up in the morning and then we'll see how everything is. So we're able to get some sleep and, God, what a crazy feeling to have gone through hours and hours and hours of contractions, labor, the roller coaster. And then all of a sudden it's like, okay, let's put a pause on this. Go to sleep for a little bit. We'll resume tomorrow. Dude. What a weird feeling. And yeah. And the biggest fear was, you know, she didn't want to have a C-section. Yeah. She's like, I don't want to end up having to get a C-section. I don't want to go through a surgery or whatever. So, you know, we're like, listen, one step at a time, you know, you can still do this. So epidural, a little bit of pitocin at when we wake up in the morning and they're still monitoring her and then they give her. And so that now this is all day. Now she's still laboring all day long on the epidural, more pitocin, more pitocin, you know, little by little, you know, it's hours and hours and hours later. And doctors are monitoring the heart rate and they're like, look, we think you can start pushing. You're at 10 centimeters. Although the cervix, I guess there was like a, the way they explained it, there was a lip. I don't know how they explained it, but they were saying that there were some of the cervix was still there. Could get in the way, but they're like, we can try pushing now and see what happens. So she goes and they like, time is now getting a little short because the baby's heart rate, the variability was starting to change a little bit. So what they're looking for is the baby's heart rate to when there's a contraction slow down and then when the contraction is gone, it speeds up very quickly. And that means baby's okay. When that variability starts to reduce, that means the baby's exhausted starting to get tired. And that's when they start to say, you know, we need to make this happen. We gotta look into this. Yes. So she's, we get her in position to push. We're going through the pushing. Doctors up there feeling around and is like, okay, I don't know if we're going to be able to do this because of your cervix is, although it's dilated, there's some of it's in the way, baby's heart rate. And now the variability isn't doing so great. So the doctor is like, we need, we recommend that we get this baby out right now. And so, you know, that's such a hard thing to hear. You know what I'm saying? Yeah, dude, she broke down and, you know, it's like, okay, and I'm like, listen, we're going to see the baby. You know, we're going to see the baby. Right. She soldiered so hard leading up to that. It was rough. So, you know, they take us in to, they take her in and they take me in there. And, you know, they put up a big, like a big sheet or whatever. So she can't, because they keep her awake when they do the procedure. She's on epidural, can't feel anything, but they keep her awake. And it's like, for her, it's like her worst nightmare. She's doing what she didn't want to do. She's now in surgery, now surrounded by all these doctors, bright lights or whatever. They're doing the thing and I'm with her. I'm holding her hands and then you hear the baby cry. And it's like, we just both lost it. Yeah, I bet. Oh my God. We both lost it. And because of the circumstances, they had to check the baby first. So they take the baby over for about 10, 15 minutes. Now at this point, if Jessica could have got up off the table and karate kicked everybody in the room to get the baby, she would have. Because now she's hearing the baby cry. They're not putting it directly on her. So now she's like, give me my fucking baby. Like she's like, luckily she couldn't move. And I'm like, honey, I'm with the baby. Everything's going to be fine. I'm with them, I'm watching them. But they're doing all the checking and stuff. Then they put the baby on her chest and it was like, oh, here we are, you know? Here we are with the kid. I see it's a boy. And that's it, man. Wow. Yeah, so. So what's post look like that? So after a C session, she has to stay there for a couple of days, I imagine? They say they recommend four days, but if she could, if everything's going good, she can pass gas. They're looking to see if her bowels are working. Then they'll let you go home earlier. So she's only going to be there for a few days. OK. And then we'll be able to go home. Dula was there the whole time. When we went to sleep, the Dula went to the parking lot and fell asleep in her little car. That's cool. What a champion. Waited for me to call. She waited for after the C-section. She went into the recovery room with us. She's helping her with the latching. I mean, just unbelievable. The best investment you can make. And I agree too. 100%. 100%. Our Dula was amazing too. Dula, midwife, was that like a package deal for you guys or were that two separate? Separate. They were separate. Yes. They work together, but they're separate. And just curious, what happens when the midwife doesn't deliver the baby? Did you guys already pay that pay for that and then you lose that? Or what happened? I don't know, but there's a lot of before and after care. You've already got a lot of value in my head. And we're still going to get the after care. So then the midwife comes, checks on mom, checks on baby, does all that stuff at home. So it's home visits. Two, it's, I mean, with the C-section, it makes it hard for her breastfeeding is going to be a little more challenging, right? Just because she's been opened up right there. Yeah. Well, baby latched fine. Oh, right away. Yeah. Baby latched fine. Awesome. And milk takes a little longer to come in. I think it's like average four days with the C-section and without, it's three days. But, you know, Raleighus was a big kid. You know, it was 22 inches long. Strong boy. Eight pounds. Yeah. He was healthy, super alert. Now, that was the thing that we had to battle a little because we were really adamant too about not using formula or anything. And sometimes they give you a little bit of pressure about the milk coming in. If it's not coming in fast enough, oh, we need to give him some food. And so, you know, we, luckily again, we had our duo there be like, she'll be fine. She'll be fine. She's getting some. We'll get there. We'll get him enough food. Don't worry. But they, they start really quick trying to push the formula even on us. Well, the thing about the hospitals is they'll, they'll just do stuff without even asking you. Right. Right. You have to be like, whoa, what are you doing right now? Down their procedures. We're adamant. Like everything you do, tell us first and get our permission first. Anything you give Jessica, anything you want to do the baby, you let us know and before you do anything. And they were really good about that. So that was really good. But I'll tell you what, man. It's like seeing my boy, you know, holding him, being with Jessica. I haven't seen my, my other two kids. Yeah. So they have it now. Has any of your family been able to see the baby yet? Nobody's because, because of COVID. I know, I know. So nobody's seen the baby. No, that's crazy. Yeah. So we're FaceTiming people and stuff. Now, how are your family doing with that? My family would go insane. Katrina's family would go bananas. I had like half her family in the goddamn labor in the room. I was pushing people out. Yeah. They wanted to be a part of everything. A lot of tears, a lot of talking to my aunts and my mom and everybody's bawling and they want to see, they can't wait to see the baby. And it's just, it's, it's amazing, man. It's the greatest feeling in the world. I am, I, you know, I thought going into this, I couldn't love my wife anymore. And, and I do, I do. It actually, I love her even more. Oh, that's, that's the joke that goes around our house right now all the time. Like Katrina always says that after, after she had Mac, she's like, I didn't realize like how much you didn't really love me before until I, until I had your son. It's another level. It is another level. And the respect I have for her is just, it's, it's on another level. She was such a warrior champion throughout this whole thing, tackling all these scenarios that she really didn't want to have to do. Tackling her own, you know, fear of the whole situation, seeing her with my son, just, and now I'm, now the next thing is I'm so excited to see my kids meet their baby brother. It's going to be amazing to see them interact with them. I can't, I haven't seen them. You know, I haven't seen them now for, for a week. And so I'm just, I can't, I can't wait to see them. Were you, did you eat? Yeah. I mean, hospital food, garbage. Yeah. Get you some food, man. Yeah. Bernie and I will get on that. Garbage food. And I brought my, you know, my, my shakes. So I had my organized shakes. I'm drinking that. That's how I figured that. I figured we'd be sucking on green juice all day. Hey, it's all right though. I was bulking into it. I've been eating so much food. Go ahead into this. I got a lot of reserves. Hospital food is terrible. Yeah. But I, I did, I got that, that I'm on that adrenaline. Like I know I'm tired. Yeah. I feel my body's tired, but I'm hyped. I was that way for like almost two weeks. I remember, I remember I was talking a little shit even. Remember, I talked, I talked a little shit too much, you know. I know better. Yeah. You've already done this. You're like way confident. Yeah. I was like, oh, this is no big deal. You know what I was totally deceived by? And it's funny because you sent the picture over and I'm like, oh, his eyes are open and everything. Like because Max was preemie, it was a month early. His eyes were closed. He didn't cry. He didn't do any of that stuff. He was still supposed to be inside. You guys are tired. Yeah. So for like the first two weeks, like eyes closed, slept on me all the time. Nothing. I'm like, this shit's no big deal. I know. I was at four weeks hit and he was, you know, he was supposed to be out. I was like, totally changed. You know, totally changed. Yeah. It's great. I mean, now the challenge is because she had a C-section. She can't move a ton. So, but that's okay. Her mom's with us. I'll be there. Oh, so her mom did extend her stay. She was able to extend her stay. And then we have a postpartum doula that'll be coming, which I think that's going to be pretty. Oh, yeah. That's going to come into clutch. Yeah. So she'll be with us a few hours a day to help with. Well, I was a C-section baby. We'll have that connection. Oh, I didn't know that. Oh, I didn't know that. Yeah. Okay. I was coming out feet first. And so they were like, nope. Yeah. We got to intervene. Always doing shit backwards. You know, I just have different ideas. He explains a lot. The cakes had to come out first. Yeah. They couldn't push us through it. They're like, oh my God, we're going to, oh my God. His head is so big. Oh, that's not his head. Just the legs got out. Yeah. The big ass ass just got stuck. Running his mom around. Well, you're healthy as shit. Yeah. I don't know what I'm saying. Don't worry about it. I don't know if your big ass head would have made it through anyway. Probably. It's a cranium, dude. Yeah. It's done damage. Yeah, dude. So, oh man. Well, we timed it wrong. Let's tell you what, man. That was, we were off on that. We all thought the week, the week, what, a week before when we all took off, we were all up and down. Who would have thought? I know. I would have never, I would have never guessed it would have, it was going to go that long. I remember thinking like every day like, dude, when's the sound going to send us this text? It's got to be today. Yeah. We just kept saying this. It's got to be today. Yeah. I'm over the moon. I'm like, so again, I'm on cloud. It's like I came in think straight. I'm so on another level. It's such a rad feeling. I love when people go through it again because you remember what that feels like. Dude, the first night, it's so funny because obviously Jessica's, you know, she's on pain medicine and, you know, she's just been through a lot and, you know, the baby's laying there. And I'm like, I want to play with this kid, you know. So I'm like, as soon as I see like a little bit of movement, I'm like picking him up and she's like, put him back down. He needs to sleep. Like, but I want to play with him. Have you got to do skin to skin yet? Oh yeah. Right away. Oh yeah. So I took my shirt off and had him on me and did the whole thing. Exciting dude. I know man. I'm so excited. So what have you guys been up to? I haven't seen you guys for a while. We were up in Tahoe for damn near a week, huh? Yeah. Yeah. A few days. Yeah. And then I went to pass row balls like the other half of it for, you know, hanging out and doing quote unquote camping. Yeah. With the kids for Halloween. White cloak. Well, I don't know if you consider it camping if you're in like a trailer. So we like rented a trailer. Adam's like, that's hella rough. Yeah. Exactly. To me, that's glamping. But yeah. So we had, we had a good time down there just because there was only a few families that we knew from the school. So it was like, you know, with, yeah, we didn't really know what it was going to be like with COVID and everything in Halloween. And so we kept it pretty much within like four families that we all just kind of knew ahead of time. And we were able to kind of make a party out of it, have them trick or treat a little bit. And I also went to the gun range and that was fun with one of the guys. It was funny. The story was we were driving to this gun range down in Paso Row Bowls and all of a sudden we just ended up in a Trump rally. This is before like the election and everything kind of went down. And we were just driving and we became part of the parade without even trying. Yeah. We were like, what's happening? All of a sudden like there's just flags everywhere. And we were just immersed in this and we couldn't move. We were like trying to drive like, you know, like a couple miles down the street and like we were just in it and everybody's honking at us. Some people yelling at us, flipping us off. And I'm like, I'm not, I'm just here. You know, you're just driving, you know, to, you know, to try and get to this, this gun range. So it was just hilarious how that happened. What did you, what did you fire? So we, we did like a 44 Magnum and we did like a nine millimeter. Oh yeah. Yeah. Dude. So yeah. So of course my son was born on election day. Yeah. How crazy is that? So appropriate. You know what though? So appropriate. I'll tell you what, I could explain why that was a little chaotic with the first. I couldn't give a shit about, you know, because that might sound like one. Yeah. You didn't know anything. Did not care. I know. And it felt good. Yeah. Made me realize just the insanity, the whole thing. Do not care. You're not care what's going on. Even, even now I look at their, you know, really not as important as people making it. I have a funny story for you that happened to Justin. He's probably not going to share it because he felt guilty. But I think it's just, every time I see these like dad situations happen that are like early for, I'm early, right? So I don't see these things. We're hanging out. We're in truckie, right? And I think Courtney puts the kids to bed at this point. And Justin's youngest comes downstairs and he's like, he's devastated. He's like, he's like just, just so upset. Like first of all, they don't want to go to bed at this time, right? I can't remember what time it was. It was like nine o'clock or whatever. Yeah. It was nine o'clock. It was nine o'clock. It's their bedtime. They were doing something. They wanted to stay up. They wanted to stay up. Yeah. And you know, Justin was like, no, it's bedtime. And so they put it to bed. But, and this just shows you how great and manipulative and smart kids are. You know, it's like, so it sends him to bed and he remembers that Justin promised they would go fishing that day. Oh. And so he comes down like crying, you know, that they, you know, dad made a promise that we would go. You promised me dad. Like, like, like with that voice. Yeah. It just killed me. It totally destroyed me. Like, I'm a terrible father. Yeah. You know, it doesn't help that I'm putting fuel on the fire afterwards too. Like, oh, I can't believe you didn't take him. I know you did. Yeah. I'm going up there trying to console him, you know, and like trying to figure all this stuff out because I mean it was, it was cool because Adam and I both like were thinking about like trying to get back into fishing and like learning fly fishing because I had, I had, like this was when I was a kid that was introduced to it, but I never really learned it. And so it was kind of like one of those cool things that, you know, later in life, I'm like, wow, this would be cool to pick it up and do it with my kids. And you know, and Adam's kind of do it at the same time. It's kind of good timing. So we made like a big purchase. We went down to like Cabela's and we bought like all the gear and all the stuff. Oh, bro, you let Adam influence you. Oh, dude. This is such a. I mean, that's part of it. That's an Adam move. That was easy though because I was all about the fishing anyway. So it was, I was like, hey bro, this is how you commit yourself to doing it right there. Yeah, that part. You spent way too much money. I bet you guys spent like a thousand dollars. Bro, we're just under. Geared up. Yeah, of course you are. The boots, the. Stupid and stupid amount of stuff. Yeah, yeah, yeah. We will not need anything though. Make sure you leave it up to the house so I can borrow it. Yeah, yeah, yeah. Oh, it's up there. Yeah, yeah. No, it's all set up for you. So I had to like it. So basically the next day, why they had to go to bed because they had school next morning. And so like anytime that it's a school night, I'm like, I'm just like firm. Yeah. You gotta go to bed. And so like, I'm just thinking I'm milling the silver. I'm trying to tell them, I'm trying to make it up to whatever. Like I'm trying to figure this out. Right. And so I'm like, you know what? Like, why do we always have to do what school says? Yeah. Let's just not go to school tomorrow. You know, I'm just not going to have them sign in. We're just going to go fishing. I'm just, I'm making this decision for the family. You know, we're doing this like inside. Truth is, dad's guilty. That's what it is. Yeah. I felt like, oh, it just it really was this like punch in the nuts. You know that I had to deal with. We went and first thing before we left in the morning, like we went out and went fishing. The kids, you know, had a great time. The thing the thing that warned me up though later is when we were down in Paso Robles and they're talking to their friends and they're like sharing that. Yeah. Sharing that it was like such a big deal to them. Now why this is comical for me. You had to understand that. So I see all of it on the outside, right? I know that the kids just want to stay up because it's fucking TV. You know, they want to watch TV. It has nothing to do with fishing, but now and then I watch Justin. I can see him get manipulated. It's just like you could just see his heart sink. Like you see your little boy cry like you're supposed to be fishing dad. Well, because I said it. I remember saying it too. It's like if I promise something, I'm going to do it. This is where this gets better though. And he's leaving this part of the story out that I think is funny is this is the day before they have to get up in the morning, get the house all clean, pack the cars up, drive back to San Jose, then drive down to Paso Robles. They got six hours of driving ahead of them. They got to get up and go fishing in the morning before all of this stuff because he felt so guilty and packed everything and did everything beforehand and was like, you know, getting the gear ready and all night before and dude, it was madness and then driving all the way down there. I didn't even bring up this part of it. So my truck broke down again. Wow. Yeah. So we were down in Paso Robles and I realized there's this like pool and I'm like, what is this? I thought it was oil, but it was like turns out it was fixed. My air conditioning and so I was like, what is happening? And, you know, we ended up pulling over because my my water temperature was going, you know, pretty high and it was fluctuating a lot. I'm like, I can't drive, you know, another three hours back home without like taking care of this and of course it's on the weekend. So we can't just take it to the mechanic. You know, nobody's open. And so like basically I saw that that one of the hoses had had gone down into the fans and had chewed it up. And so I'm here with both dogs. So not only that, I had the dogs with me which is like a whole another nightmare. Right. And then the kids and then, you know, Courtney's like, and I'm trying to calm everybody down and be super calm about all this stuff. And so I stopped at like Home Depot and I'm trying to find parts and things and I'm like Home Depot doesn't have shit, you know, like I got like that flex, flex all like tape. Flex seal. Flex seal. You know the guy with the boat. I was like, it's got to keep the water out. You know, like this is going to work. And so I do that and I'm like taping it up with like electrical tape and like, this isn't going to hold. And so I have to go find like an auto parts store hold just enough so I could like drive across town to another place. And so I'm out there like in the parking lot like getting different hoses different like attachments and grommets all these types of things and I'm like putting it all together. And you know, I finally like feel like, okay, it's going to hold. And then it's like kind of leaking a little but then I like, you know, tape a bit of that and I get home and we were the whole time I'm just stressed out, you know, driving home and all this stuff and then and then I went and found like the right parts. I fixed it, you know, with the hose, but now I got to take the dealership. But anyway, that was a whole another thing. So I had a big scare last week too. You know, and I don't know if it's because of the conversations or like, I've got all this like old man stress going on. Good times. And I go over to grab my Felix Graves. I'm getting ready to, it's like, we're in Tahoe, I'm getting ready to get on my computer, do some work and I grab them, I put them on and I start like and the computer is like super blurry, dude. And I'm fucking freaking, I'm freaking out. My eyesight's gone. Yeah, I'm like, oh my God, a ball. I'm going to figure my ass and now, now my eyesight's having a stroke. And then I didn't realize, I, I thought because Justin's face is so fat, I didn't think that he Wow. I didn't think that he had inserted on the fat cheek. I didn't know, I didn't know that he wore the same Nash Felix Graves. I thought I was the only one that, because those are for like narrow faces. So I thought I was the only one that had that. So I guess they don't fit me that well. He left his on the, on the table. I have the same black pair, but mine are just like the regular ones. He has a prescription. Glory and shit. I think it's my eyes. How long did that freak out? Oh, I mean, it only lasted about three to five minutes because I have called Katrina and I'm like, I don't know what's going on with me. She's like, Oh, Justin was looking for his Felix Graves and I pull him off. I look, oh, these are the Nash's. He doesn't have Nash. Thank God that, you see, thank God that's not me. You know, you know what I would have done. I would have been on Google. I have brain cancer. I'm like this tingling sensation. It was just a lot of stress. This is what it turned out to be. But I'm, of course, I'm thinking to myself like, this is, this is how MS starts. Oh my God. What if I have MS? Anyway, so I'm freaking myself out because I'm paranoid about this kind of shit. And I didn't, I'm in my bedroom and I keep smelling this strange smell. So at the time I'm asking everybody in the room, do you guys smell that? Do you guys, like, I don't smell anything. And I'm like, this is, this is a sign of, like, a mass, like smelling weird. Anyway, it was a freaking teacup. I had next to my bed with an old teabag in there. And I lifted up. I'm like, oh my God. But I stress myself for like a day over that kind of stuff. All those old teabags. First question is from Brian Pata. Can you guys break down how to analyze a physique with terms like origins, insertions, muscle bellies, et cetera? I've heard these terms thrown around a lot and I'd love to learn from you guys Yeah. No, I got this. I'm going to defer to just steer this conversation where I want it to go. Really what you're going to look for is, you know, that sort of like symmetrical v tapering, you know, I don't know what I'm talking about. Come on guys, help me. Is that what I sound like when I talk about basketball? 100%. I just know enough terms to like pretend I'm in this conversation. So these are all, these are all terms that were used and created the physique presentation spaces and bodybuilding. Some of them, I mean, some of them is anatomy, right? So origin and insertion is just where the muscle attaches to the bone. Yeah. But the way that they use it in anatomy and the way bodybuilders use it is a little different. I'll give you that. Yeah. So these are terms that were The bodybuilders that are using that are just trying to sound fucking smart. He's got nice calf insertions. The insertions are the so these are terms that are were used by bodybuilders, physique competitors, the judges, you know, bikini, competition, fitness competition figure to kind of explain the, you know, what causes someone to look like to have the right aesthetics for that sport. So bodybuilding aesthetics, you know, what are they looking for? They're looking for a good shoulder to waist ratio. Typically the wider shoulders and the smaller the waist, the better. They're also looking for symmetry, symmetry, meaning that both sides of the body match, you know, you're right and left match balance. Well, balance means does my chest overpower my back or vice versa. Do my legs match my upper body? Do I have big upper legs, but do I have small calves? That would be Do you have dry glutes, bro? You know what I mean? Actually that is a good one. Yeah, dry glutes right there. Yes. When someone says you're very, oh man, he came in real dry. What they mean is not only are you lean, but you don't have any water under your skin so you look like an anatomy chart, right? You're shredded. Striations refer to the lines and the muscle and all that stuff. So origin insertion in these, in this context means how big or how long is the bicep? Yeah, I would say how long or how bubbly. Yeah. If they have an insertion, if they have like a big, big long muscle, if they have like a short, small bubbly, like a Colombo, like a physique versus Arnold, right? Yes. Arnold would be like, oh, he has long origins, insertions, and Colombo would be, he's got this short origin insertion. What a great example. Look at Franco Colombo's bicep if you want. You could pause the podcast, look it up, put Google Franco Colombo's bicep and then Google Arnold Schwarzenegger's bicep. Seems to be longer. It's it seems to get closer to the elbow than Franco Colombo's bicep does. So that's what they're talking about with muscle bellies, insertions, and origins. Now in bodybuilding, long muscle bellies is, it looks more aesthetic because you know, if I have a calf that is really short and up near my knee versus a calf that seems to go all the way down to my ankle. When you develop both of them, the one that seems to go down to the ankle or it just seems to be more visually appealing from a bodybuilding standpoint. What a great picture. Actually Doug actually pulled up a picture of Arnold and Franco flexing next to each other and you could see the clear. You almost said naked. Sorry, just keep going. That's the other picture that Doug's on. Doug's hard driving. So, you know, that's kind of what they're referring to and, you know, aesthetics in physique competition sports are more extreme, but they're based off of what we naturally would consider to be healthy. So, a man with a small waist and wide shoulders, what does that usually mean? Well, it means he's lean. It means he probably has good testosterone levels or at least it points in that direction. It means that he probably has good use of his arms and legs, which might have been beneficial in hunting and in running. You know, wide hips and narrow shoulders probably you're not going to be able to throw as well or run as well. But, you know, what about women? If they're hips, then men do it. Well, they need a wider pelvis to birth a child. So, we consider that to be, you know, more attractive. Of course, smaller waist also. It's really just an exaggerated version of that. Totally exaggerated. Yeah, that's exactly what it is. I mean, it's balance and symmetry. And I think a lot of the terms that I honestly, I've sat with many competitors and, you know, talked about other people on the on the stage. They really are trying to sound like they know it. You know, the guy who's throwing like the random term, like Sal talking about sports. That's exactly what it sounds like to me. What I hear guys talking about stuff like that because it really just comes down to that, like having a really good looking physique coming in super lean. So all the muscle is defined and the smaller the waist, the broader the shoulders for a male and body building, I think, and the better they're going to score. Yeah, and I'll tell you what, if you're just, if you don't care about the people listening right now, this is what you do. Train your whole body. Don't leave out an area. Train lots of different movements. Make sure you squat. Make sure you press. Make sure you row and you pull. Make sure you twist and rotate with your exercises. Make sure you do split stance type squatting exercises. Do all those things. Develop your whole body. Maintain a decent body fat percentage by not over eating and eating a healthy diet. And you're going to look phenomenal. Don't worry about all these insane terms that you can exaggerate. Translucent dales, bro. Yeah, that's not even that one. Yeah, you don't want translucent. They're not there. Next question is from Zach Thompson 15. What are your favorite exercises and movements in the sagittal and trans transverse planes? There you go, Justin. Yeah. Oh, yeah. So in terms of like a transverse plane of movement, this is one of those that a lot of people like you never see this in the gym. I always get excited. You guys get excited seeing certain exercises when you walk into a gym. This is where I get a little bit excited when I see somebody actually intentionally trying to do something, even if it's as simple as a step up, but they're now adding in rotation. Rotation. Which, you know, that gets me excited because you're actually considering the long term effects of training on the body. And I think that, you know, to not consider these things, you're going to put yourself in a position where, you know, you're going to suffer that later. So I really like, you know, even if it's like a bodybuilder move where it's like an Arnold press, like for instance, like getting rotation out of the shoulders and adding the strength and, you know, muscle development, that's a great exercise for that alone. And it's not that complicated. So like to be able to do things that aren't quite as complicated. One of my ultimate favorite exercises that, you know, I get a lot of feedback from when people actually go into our maps performance program is the lunch matrix. And the reason why I like that so much, which I could have done that too with step ups, a very similar type of a complex with that. Because we hit all those different planes. I have to move and adjust my body and plot where everything is going to land and be able to stabilize and be able to control my body in those different movements and express strength to dig my way out of those movements as well. So I mean, you go forward in the sagittal plane. You go out to the side, you know, in the frontal plane. And then we twist our body intentionally and we pick a spot. We come down. So we get that rotation. We control the body again. We drop. So I mean, that's pretty much one of the better exercises for encompassing all of it. Yeah. A transverse plane really involves a lot of rotating, right? Rotating and twisting. It's probably the most neglected plane of exercise, right? When you go to the gym, you see people doing things in front of them, right? Curls and tricep press down. That's why I thought it was weird. I thought it was weird, this person asked. Sagittal. Yeah. Everything's in, damn. Everybody's doing that. Yeah. Every common exercise you see is sagittal. They probably meant frontal. Yeah. Frontal is, I mean, there's a lot of common exercise in front of it. Laterals. Side laterals. Sure. Side lunges. Side lunges. Transverse is where a lot of people miss. They miss out. They don't do a lot of balance and nice insertions. And I'm just kidding. They don't develop balance in their movement. That's the area I would say if you work out a lot, pay attention to how many exercises you do that involve rotation because you're probably not doing a whole lot. Everything else is, every other common exercise is sagittal usually. And then, you know, I'd say that the second most common is the frontal, right? Yeah. No, everything is in this set. I mean, so, simplify this for everybody. Like the fact that we're even using these terms, I think is silly for most people. So, forward and back, right? So, exercises in front of you or back of you basically, almost everything you do is squat, forward, lunge. Deadlift. Yeah, deadlift. Everything is typically in the sagittal plane. So, that's pretty basic. A transverse plane is mostly rotational movements. And you just don't see a lot of people doing that. I don't hear either one of you guys say like landmine rotation. Oh, landmine rotation. That's a great one. Yeah, that's a great one. Trunk rotation. Yeah, yeah. Lizard with rotation for like a mobility drill. And we talk, Justin, especially, he talks a lot about or like a medicine ball throw against the wall. Like these are just anytime you start to incorporate rotational movement, you're in the transverse plane. So, focusing on that and incorporating that. I'm a fit windmill. I mean, we didn't need you to tell me that's your go-to. Like you always love to talk about the windmill. I think just incorporating rotational movement in your program is necessary. If you follow, and this is, you know, we've actually talked about this recently, the RGB bundle where you go through our anabolic performance and the aesthetic, we make sure to address that, like especially in performance. Performance has a lot of the transverse plane incorporated it. And that's because anabolic is mostly in the sagittal plane because we are focused more on building metabolism, building strength, laying a good foundation like you should. And then we transition where we start to incorporate more rotational movements in there. And so if you're programming yourself, I think that that's something that should ultimately you either should intermittently always be putting that in your routine or it should be something you phase into every few months for sure. Oh, that's how you develop balance. Yeah. And I think too because I know initially when we started this podcast, we were very much like heavy in the bodybuilding type community. And so, you know, that's where I really like saw a deficiency there in terms of like having twisting and rotation incorporated in the programming of a lot of these, even if it's, you know, because we're trying to figure out these joints and really like focus in on like very specific muscles by themselves. But, you know, talking to bodybuilders and having bodybuilder type models come in and do these exercises for our programs and stuff. I get to talking with them and it's just neglecting those have caused things like, you know, shoulder impingements like they're suffering certain issues and pains and arthritis and whatnot as a result because they're not capacity. Yeah, I mean, if you're looking for balance in your body and you want it to look well put together, you work in all these different planes and like Adam said, if you were to do like our RGB bundle, you know, the first program in there is about building maximal strength and muscle and then you move into working so many different planes of movement to develop balance and then you move into at the end, sculpting and shaping the body with a legit bodybuilding type workout, but what that produces in terms of physique is a very well put together, well balanced, a nice looking body and physique. With longevity. With longevity. Next question is from Shelby Perser. What's the best advice I can give to my sister who just recently found out she's diabetic? You know, so step number one, I would do this. Have her trained to build muscle and here's why. Building muscle is a phenomenal insurance against diabetes or at least getting your body to manage its blood sugar and how it reacts and responds to insulin. Muscle uses up glucose and glycogen, it stores it. It's a very active tissue. When you build muscle you'll find I found clients have to use, you know, for people who are type one have to use less insulin. I've seen other clients use less medication to bring their sugar down because now they've built muscle. So building muscle very important makes a huge difference for diabetics. As far as diet is concerned there's a lot of mixed messages you get out there. Some people would say studies show going real low carb is the best thing. Other people would say well studies actually show eating lower fat is a good thing. Here's what they all have in common. They're not overeating. Getting yourself at a nice lean body fat percentage you don't need to get shredded but in a healthy body fat percentage range you don't need to get shredded because you're overeating. Avoiding heavily processed foods because that really encourages overeating avoiding because you're automatically avoiding heavily processed foods you automatically avoid things like lots of sugars and lots of added sodiums and stuff like that you'll find that it'll be easier for her to manage her diabetes and I've even seen and I'm not saying this will happen your sister but I've seen it all because they did those things. Well that's first of all I'm not a doctor and I'm not a nutritionist okay so definitely I think you should you know seek out somebody that is a professional in the field for sure and we're talking about an individual that I don't know anything about other than what you're just telling us right here but I will share with you some generic advice that has worked for many of my clients and that's similar to what Sal said as far as nutrition a paleo-esque diet and eating like a paleo type of diet it's not super super low carb but you're making better choices as far as your carbohydrates it's you know moderate protein moderate fat whole foods so I think it's a really good place to start nutritionally generic answer right and then as far as like exercises it's getting the weight down I've seen many people that are either borderline diabetic or become diabetic and because we're on top of our training or without we can completely eliminate that and through losing body fat getting their body fat down a lot of times we'll do that so you know I would look into a nutritionist or following a routine or nutrition routine similar to something like paleo and then I would just really focus on being in a caloric deficit and focus on building muscle like Sal said and those two things should hopefully combat this next question is from invited on the Joe Rogan podcast what are the top three messages you'd like to send out to his audience with the reach that he has oh yeah Rogan's the king of the podcast pace isn't he man what are his numbers these days because I know it was like a hundred million or something a month at one point and I'm sure he's skyrocketed yeah he's doing like several million per episode at least yeah it's ridiculous yeah he's got a huge reach so what I would like to talk about is how resistance training really should be the go-to form of exercise for everybody form of exercise for everybody it's not right now people who lift weights tend to be people who think to themselves oh I want to shape and sculpt my body I want to build muscle there's still that bodybuilder stereotype I mean if you step outside of the fitness space talk to the average person your mom your dad your aunt your uncle you'll probably get comments like oh I don't need to do that I'm not trying to look like a bodybuilder I don't need to build huge biceps that's not that big of a deal that the go-to form of exercise typically is walking running swimming biking tends to be cardiovascular exercise but in reality it should be resistance training that should be the first line of defense that should be the first form of exercise that everybody gets recommended to do and this is for the reasons one there's no form of exercise that can be modified like resistance training there is no form of exercise that can think of that's appropriate for everybody like resistance training I can literally design a resistance training workout for someone who's paralyzed someone who's 85 someone who's 15 someone who's mobile someone who's terrible mobility someone who wants to lose 100 pounds or someone who's free weights doesn't matter how tall short you are or how you move you can train anybody the second reason that I would recommend it is if you consider most people's situation in modern societies busy as hell but very inactive so they're not moving a lot but they're really really busy so they don't have a lot of time to exercise and if they tell you they do they're lying most people will not dedicate more than a couple days a week to exercise I'm talking about the average person who has a lot of food so there's a lot of good food around us it tastes really good we're blessed that we live in a society like that but it also poses challenges I'm not moving much I'm really busy and I got all this food around me okay what can I do what kind of exercise can I do that's two days a week that will give me the most bang for my butt resistance training it's going to speed up your metabolism it's going to which allows you to eat more and you don't need to do it every single day like you would speed up the metabolism even when you're talking about older population it you know they lose mobility lose strength they have bone loss hormones go out of balance men testosterone levels go down women's progesterone and estrogen excuse me out of balance no form of exercise directly reverses bone loss directly helps with mobility of course muscle no form of exercise has been positively shown to improve hormone levels especially testosterone levels in men like resistance training so in today's world with all that when you go to the doctor or your mom goes to the doctor and the doctor says you need to start exercising what they should be saying is you need to start lifting weights let's start you off 30 minutes twice a week and let's get going yeah I think too listening to his show as long as I have and I've appreciated a lot of different guests he's had on but they're still like and he's brought a lot of really good guests in terms of fitness professionals nutrition experts and had like his own debates that he's presented to give points on both sides and tries to be measured I do sense a lot of emphasis though on you know still a lot of the punishment mentality and what I mean by that is like a lot of the guys that come on there for motivation and for inspiration and you know a lot of that is lead you know by these crazy badass you know navy seal guys and people that come on there that really you know hype you know that particular demographic into you know working out and trying to improve their life and what's not being highlighted is how unsustainable that is and what we try to sort of voice out is where I think you should consider like really like if we were to go on there I would try to to hype up a different message in terms of you don't have to punish yourself you can actually benefit yourself and do this and get all you know the results that you want by approaching in a completely different way and loving yourself and going into it with that mentality and we get into the psychology of you know how we trained our clients with nutrition and training and what a difference that makes you know for longevity and sustainability so that's definitely something that I would like you know if we had the chance to really kind of you know bring that into the conversation more because I just don't think that you know he's really addressing the average person that's listening he's really like emphasizing more to the athletes and the people in that category that's a great answer Justin I was actually looking at this going like I don't know because well first of all I don't think if we were going on Joe Rogan's podcast this is how I would think about it like I wouldn't go like I've got some messages I want to make sure I get out there like I literally would just enjoy the moment just having a conversation yeah having a conversation with Joe about life and podcasting and just shooting the smoke and a joint with him I think would just be an epic fun conversation for me so I wouldn't go in there but I'll play this game right so I'll play the silly game yeah I'll play this silly game you want to play the game so you know first of all Sal's right we probably stay in our lane most of the time which would be talking about exercise which is where we're at and I think Justin alluded to that also like I mean that's definitely our expertise is training average people and you know the David Goggins the Jocos like the type of Ben Greenfields the kind of extreme guest that he's had on the show when it's related to fitness I just and the fact that he's he's attracting the masses that message doesn't really I think apply to most of the masses but yet that's what they're getting on that show so I would love to to counter that with you and then a nutrition along that line too he's also done the same thing with nutrition like a carnivore expert a vegan expert a keto expert and the truth is like none of those one diets is great for the majority it's more about teaching people about learning about their own body nutritionally versus like a diet so I think we would get into that and then third I would tell them that Grilla Kettlebells are stupid snap excellent look Mind Pump is recorded on video as well as audio so if you want to look at our faces while we talk check us out on YouTube you can also find us on Instagram including Doug the producer if you want to look at the behind the scenes stuff go find Doug on Instagram you can find Justin at Mind Pump Justin Adam at Mind Pump Adam and Sal at Mind Pump Sal okay so I think what we should do is give some giveaways here like our our top ten favorite arm exercises five for triceps five for biceps hopefully you're doing these hopefully you're doing these so for triceps we have dips great compound exercise for the triceps another great