 Look, the body is far more mysterious than a lot of experts will lead you to believe. Look, hormones have an influence. So do the calories that you eat, so do the macros. Your mental health affects your physical health, your physical health affects your mental health. Your gut health is connected to your brain health. The way you walk affects your posture, which can affect your mental health, which can affect the rest of your health. All right, what am I saying? It's way more mysterious than people will lead you to believe. So when you see an influencer or a medical expert say things like, pound of muscle and the burn is as many calories, or it's all about insulin, or it's all about calorie deficit, they're all kind of right and they're all kind of wrong. It's all important, all of it's important. By the way, mindset, mindset also plays an important role and has a strong influence. In other words, two identical people in all ways will have very different experiences and results because their mindsets may be different. Okay, so pay attention. There's answers out there, but they all are connected. It's much more mysterious than you think. Respect the process. This is the only way to get there long term. It's the only way to maintain good health and fitness. I'm not the only one that was seeing the children's, the knee bones connected to the... I know, right? It sounded like you were going to bust out. You know what made me talk about this? Besides the annoyance I get with the people that are like, well, oh, if your gut microbiome is off, then this is happening. And then someone else says, no, it's this that's happening. No, it's the brain. No, it's the body. No, it's the... They all annoy me because it's the interplay between all of it. And we have to respect the complexity of the human body, the human mind, the human psyche, social relations. We have to respect all this stuff, otherwise we're always going to be chasing these ghosts. We're always going to be chasing this one thing. It's not one thing. It's all the things. That's what reminded me of just how complex the body is. I'm going to bring up this interesting... I'm going to bring up... I read an article and I pulled out an excerpt from the article. So this is about how certain types of radiation affect the body, okay? So Hungarian physician and professor Andre Mester first used low-level laser therapy in 1967 while studying how cancer cells react to radiation exposure. For his mouse studies, he would shave the mice before doing surgery. While it wasn't the goal of his research, I love this when this happens with studies where they find other discoveries because they weren't looking for them, right? While it wasn't the goal of his research, he noticed that the mice who had gotten laser therapy at the site of the surgery had their hair grow back faster and their wounds heal quicker than the other mice who hadn't had laser exposure. This is talking about red light therapy, okay? So we know that the cells are affected by what we eat, by hormones, by the obvious stuff, light. You mean light can make a cell react and act in a different way besides the fact that our skin tans with the sun and all that stuff? Yes, as far back as 1967, this blew people's minds. So like, you know, we work with you, for example. You're shining a certain wavelength light on your body and it's been shown to proven since as far back as the 19 late 60s to make hair grow back faster, skin rejuvenate, accelerate wound healing and, you know, speed up recovery. We know it raises testosterone, all these different things. It's just, it's so mysterious. There's so many things that play a role. Then there's other studies that show like, like I talked about mindset. You know, they've done studies on mindset where they'll have people prayer, prayer has been shown to speed up recovery and healing, like objectively in people. Um, so it's like, you know, to all those people out there that think it's like this thing or that thing and no, that can't be happening or whatever. And they counter the observations that coaches, because coaches, I think are the best people to witness this because a coach like a fitness or health coach is really good. They are looking at everything and they're noticing things and they're like, okay, this is weird, but here's what I noticed when this happens. And yes, I know you're doing everything right, but your mindset is off. That's why it's not going to work. Then you get the scientists and the science people are like, no, no, it should all work. It's way more mysterious than we think. We need to respect that. We need to respect it and understand it all plays. It all plays, all we get taught is like the reductionist approach of like how we can just use this one, uh, targeted pharmaceutical or one targeted therapy, uh, to address like a much more complicated issue. And it's like, if that has to be part of the conversation is, is how you're mentally, um, dealing with this as well. Like the mindset towards, uh, healing and doing things actively, uh, that promote, uh, your body's overall healing and getting sun exposure and getting this kind of, this, this is all part of our environment. And to dismiss that is to not be honest. What was the, the study originally for? Uh, for seeing how radiation affects cancer cells. And he's like, Oh wow, this particular laser or type of wavelength, which we now refer to as red, red light therapy. Yeah. Made them heal faster and grow their hair back faster. And then in the 1970s, he used it on patients, uh, to heal ulcers on the skin that wouldn't heal. So people had, I imagine that in order for it, when you're not looking for that, and in order for it to, to see that it had to been a drastic difference, right? You're not even researching that. Why would you even notice it? You just noticed like on these, on these mice, like, whoa, what's going on here? These are the hairs growing back super fast. I mean, it had to been pretty alarming of a, because it was just a subtle difference. You wouldn't notice because you were looking. Yeah. You're not looking for that. I know. So that's kind of interesting when you think about it. Today's giveaway is maps anabolic advanced. Here's how you can win. Leave a comment below this video in the first 24 hours that we drop it, subscribe to this channel and turn on notifications. If you win, we'll let you know in the comments section. We also have a sale going on our beginner strength training program maps, resistance is half off. And then our correctional exercise program that'll help you with shoulder pain, back pain, knee pain, wrist pain, anything that is preventing you from gains. This program will help you with its maps prime pro. It's also 50% off. You can find them both by clicking on the link at the top of the description below. All right. Here comes the show. The other thing that's interesting, remember when I told you guys, when I first got into marijuana, one of the things that was most fascinating to me was the similarities to, to making a healthy plant. Oh, to a healthy human. Yeah. And I just, I just can't help but think about all that stuff like that. We're living organisms. So are we? I know water and sunlight are obviously a massive part of the health of a plant. And to think that we're that much further off. Have you seen the studies on plants and people's energy around plants? Yeah, like angry or there's a reason, there's a reason why people sing or play music for their plants and stuff like that too. So I just, I don't know. I really geeked out on that when I first started reading this, the science around, you know, that they, that there's levels of weird people, right? The plant people that like play music to them and talk to plants. Yeah. I mean, so, okay, I also feel like the, the type of energy it puts off. Like I noticed a difference when I've had houses and stuff where I have like no greenery. And then like, like our, like recently, this, this place where we're at now, the, we, we did a lot of like real live green plants and like California rooms for that. And I swear to God, I just, you, if it puts off a different vibe and energy, you know what I'm saying? Like, and obviously we know the, the, the oxygen and stuff like that that's coming from that, but it's just like, there's, it just, You could pump oxygen into your AC and it wouldn't do the same thing. That's what I mean. Like it's just, it's what it feels better. Yeah, the same. We, we put plants all over our houses. We can't help it, but bring the outside in and obviously a controlled way. I mean, the obvious thing is that we evolved with these things. So it's an A, it's like running water. Like, why do we relax this? It's noise. It's noise. I will play waves or running water and my kids fall asleep faster and so do I play any other noise like that and you're not going to go to sleep. Yeah. It's in fact, it's noisy. Turn it off. I need it to be silent. No. It's, so it's, it's, look, what's funny to me is you'll have these people. Sometimes I'll get in discussions online with people who are talking about studies and they just, it's just so myopic and I'll ask them and say, well, what about the placebo effect? What do you mean? I was like, the placebo effect is so significant. Yeah. Okay. That we have to, we literally in science, objective science. Okay. We have to account for it. Yeah. You have to account for the placebo effect and the no CBO effect as well because they actually have an effect. People will feel less pain. People's illnesses will go away, like all kinds of different things. And then the argument is, well, they didn't really have those issues to begin with then because it was all in the mind. What is the difference? Yeah. What's the difference? And also you can foster that kind of effect if you're focused on the right mindset in there. They're looking at the wrong thing. It's like, whether you believe something is happening to you and so you feel it or it's something is happening to you and you feel it, what's the difference from the experiential standpoint of that person if that's actually the case? I don't think so. I think what you think and what you perceive affects all of the physiological and I don't just think this is lots of data to support this. I think it affects your immune system. Did you know that people can focus negative thoughts on a part of their body and they will identify immune reactions there? Like pro-inflammatory markers will go to that area because why would your immune system evolve completely separate from your perception? That would make no sense. Yeah. That would make no sense because wouldn't it make sense for your immune system to react what you see? Oh crap, something's on my foot. Okay, let's go over there and so negative self-thought, self-talk. Your system is giving us feedback all the time to our brain. That's what's going on. That's right. Everybody has to experience this at least once in their life where they've cut themselves or stubbed or something and until you looked at it it wasn't that bad and then you look at it and then all of a sudden you feel all the pain. I think it's fascinating. Dude, talk to doctors or nurses who work with kids who have surgery. I trained a couple surgeons and they were like, oh dude, they go, it's so funny. We'll give a kid the same surgery you give an adult and we literally have to like tape the kid down afterwards because they want to get up and run around they don't feel it. Then the adult's like, I need to take two months off work. I need all the pain meds that you can get and they literally explain it like the little kid doesn't know that they're supposed to be. They should react in a negative way. Yeah, you know. I'm sure Courtney probably remarked. She said that most of the time. Yeah, she's a pediatric nurse so yeah half the time like you said it was like trying to keep them like resting in bed and like they just want to get up and go and yeah unless they're told otherwise they like I feel fine and they just want to get up and I actually attribute that to like one of the reasons why Max is like so calm when he's sick or has hurt himself is because we were really learned. We were really cognizant to not ever overreact over these situations and so in those moments like he literally this is how cool this just happened the other day. He got you got car sick or something and he had to throw up and he's just like mommy I my tummy doesn't feel good and she leaves back she's like do you need to throw up? I think so. She like literally hands him his opens up his lunch pal and stuff like that and he like literally like throws up in it and then just hands it back to her like it was no big deal because we've acted that way since the very beginning with him we never like oh my god or freaked out over it and so it's like it's okay honey get it out you'll be all right you'll feel better once you get it out we've talked him through it. It's so obvious with children. It is because yeah you see it it's like wow we and then same thing if he's fallen down or something has happened it's just like let me see is it okay okay yeah let me okay well I mean you know I saw there's this child raising expert that Dr. Becky I've talked about her and she talks about how children co-regulate and they learn how to regulate and she gave this example I thought it was beautiful she says imagine you're on a plane and you feel tons of turbulence you look out the window looks like there's smoke what's going on and the pilot gets on and he's super calm hey everybody a little bit of turbulence everything's totally fine we're gonna be it's like now imagine if he's like okay everybody put your seatbelt on grab your mat like how different oh reaction you would have depending on what the pilot is doing right that's with you know that's that's kind of what happens with kids when they regulate with you so I mean I tell you what imagine this is going to get controversial but imagine if we got no news no hype no nothing around COVID oh I imagine immediately my brain was going there glad you did imagine if COVID happened right and so people are getting sick imagine if it happened it's happening yeah yeah so let's be honest like our reaction is completely different now versus the very beginning of it but nobody's like you know having hysteria over no no but I mean again imagine if it happened living with it everybody like oh my god this is a really bad cold season or flu season that's probably the extent it dude it's already a reaction not I really don't I really don't I think if we didn't have internet social media like that's part of like what all that news traveled you know I'm saying so fast that and then everybody was alarmed by it then the news was just you know pouring you know gasoline on the fire already well meanwhile we have people uh you know still arguing debating over the anabolic window oh I saw that article you know it's so funny I love our forum you know what I'm saying like it my favorite part about it is like I feel those are obviously our listeners that listen that's what matters yeah they listen the most and I think one of the their favorite thing to do is to get a gotcha moment like oh man I heard the guy saying that oh no hey oh no few people I you guys didn't read this science okay let enlighten me please hey hey hey you're like transcribing everyone or a podcast and just like you know highlighting things I'm gonna talk to our our forum right now it hasn't happened yet guys yeah yeah hey it might happen yeah it just hasn't happened yet so the article that they sent was I'll talk about it so stupid it's well first I haven't ready yet so yeah just break it down so what first of all it was we we talked recently in a in an episode about just the you know idea of catching this anabolic window unless you're training again later in the evening or this athlete or a very special condition it's really ridiculous to even focus or worry on that it's like so so it's an article by a doctor Dr. Stacy Sims must be true that's a doctor yeah well so okay yeah here's the point that she makes so then she goes off the deep end then she jumps the shark so sorry Dr. Stacy jumped the shark here but she says look there's a 2019 survey first of all it's a survey but I all agree with the survey because then she talks about what it is and it's my experience too so 2019 survey of a thousand female athletes across more than 40 sports published in the British Journal of Sports Medicine estimates that the that the risk of low energy availability and women athletes is more than 47% okay so first off surveys are very inaccurate however I will agree with that yes I will agree with this a large percentage significant not a majority but here it's almost half and I would agree with this a large significant percentage of female athletes tends to overeat they tend to overeat this is my experience with female athletes as well part of it has to do with some of the sports that women compete in that are typically popular among female athletes tend to be they tend to get criticized by their appearance like swimming and gymnastics you're saying overeat you meant under under sorry under sorry I was like no my bad they tend to under eat thanks for the correction under eat is yeah under and that's it by the way that's I mean without even going further yeah like that's we've said this so many times how many times in the pocket as I said I've never tried a female client who wasn't what that was getting enough adequate protein yeah they're always under consuming probably they've always been on these diets up and down they were there and I always have to rebuild the metabolism it's the first thing I have to do with everything so but that's just that's everyone and then you go into cultural then you go into athletes who are performing at extreme levels training more calories and they still have the same demands are even higher they have the same pressures though to fit in a box and look a certain way body image stuff is still there so more when you're an athlete so yeah let's really talk about where this comes from yeah so thanks for correcting me so a good significant percentage under eat I agree with the survey that's my experience you guys also have the same experience yeah okay so then she's like that's bad for your health and performance so that's why I try to tell people or women to eat post workout now for the sake of getting more calories from a behavioral standpoint structurally I get I mean that's good you've heard me say you under eat a lot hey let's take advantage and just let's try to time some a meal after your workout to and before and because you tied to the workout athletes are more likely to stick to it because they're consistent with the workouts so let's have you eat something before something after and so you're more likely to get a female athlete to eat adequately I agree with that but then she goes on to talk about the recovery window and insulin and progesterone and it's your hormones no that's not why Dr Stacy at all the data on post workout nutrition is very clear it's beneficial when the athlete's going to work out again shortly afterwards in order to replenish energy stores it's also beneficial before a workout when they're training for prolonged periods of time right so if they're doing like an hour plus long bouts of intense yes then it makes sense otherwise it's splitting hairs at most and it's really not something to focus on it's rather than versus focusing on total calories total intake and in some cases it's not good if you have gut issues which I'm going to also say a good significant percentage of female athletes suffer from I bet you 30% or more of the hardcore female athletes have gut issues the worst time to eat is right after your workout when you're already inflamed you're going to encourage more potential for things like leaky gut or what's known as intestinal wall hyperpermeability in those cases I would say do not eat wait till your body calms down maybe an hour or two later and then eat so that's the thing but she tries to go on the hormone thing and insulin drives like straight up bro sign stuff insulin drives amino acids and glucose and take advantage of the insulin and progesterone and the female athlete is somehow special and different than the male athlete therefore no no no no it's the wrong thing but in order to get more calories yes I agree with that I mean that's that's the issue how many times have I said that to you guys there was a when I was training okay to compete and I had to eat 5 000 calories a day one of the hacks for me was literally eating at the gym before I left and then as soon as I got home and showered I ate again and it wasn't because I was trying to make more it had nothing to do with the bro science around catching a window it was just that I needed to train myself to eat as much as I possibly could because I knew I was under eating for the amount of muscle that I needed to sustain on my body therefore timing a meal right after my workout made a lot of sense because then I could basically squeeze two meals within an hour an hour time which was difficult for me to do so that's where it makes sense that makes a lot of sense for a female who already tend to tend to under eat and under don't get enough nutrients protein also you just need another time to eat yes yeah that's that's the real value that's where it stops by the way I almost never recommend somebody eat or take a shake right before they go to bed except for this category of people sometimes that's like the only way we can get extra calories have a shake right before you go to bed you know and people people also need to realize like this is that these types of articles are the articles that go the most viral because we're always looking for ways to explain why you're different and why it's not working for you and it's working for someone else and people glom on to that because it's like I knew there was a reason why you know and there's those guys are telling me I don't need your gender or whatever yes it's like dude you guys have to understand why well here's what happens a female athlete will read that article they will add an extra meal now that it's post workout and then they're going to be like oh my god give benefits because I feel so much right or I feel so much it's because I eat the meal post workout no it's because you bumped your calories you increased your protein intake yeah take take take 10 of these women that are under eating give them the the timing of the anabolic window a 300 calorie say meal and then another group okay control group that has the same 300 calorie meal but they have it at night time before they go to bed guarantee they'll report the same yeah like benefits they'll be they'll build this is the same amount of muscle they'll feel just as good in their athletic performance they'll sleep the same I mean everything will be the same they will not be able to tell the difference and literally what it is is the 300 calorie boost in their diet the nutrients their body is starving of because they're overtraining under eating and now they're feeding it this is why this is how when things get nuanced and if you don't look deeper then it looks like it confirms it you know something else right like it looks like it would confirm the post workout anabolic recovery window but in fact what it is is you just weren't eating enough and now you're just eating more and that's that I mean and then to take it one step further okay let's pretend it was even rooted in some good science and not bro science okay it still isn't one of the big rocks it's there's still so many other things that I'm telling my client that is stalled their results or or they're having trouble with performance inside their their sport that I'm probably going to address before I go oh wait you didn't get that 30 minutes after your workout like oh that's the missing link right now it's like no there's so many other things do you remember when you guys believe that yes I literally if I worked out and god it's a half the reason why they have shakes just lying by the way that's why the audience has to know that right half the reason why we're passionate about shitting on it is because we fell for two yeah okay so I get it I get marketing I get it you guys like we all we all thought the same thing too for really long time I used to feel like my workout was a waste and so to think to think that we didn't do like a deep investigation on it to try and prove our point right when we were doing it for ever it's crazy it's like and by the way there's a lot of studies on this specific topic a lot um yeah it's very clear it was very clear now that it's it's it's bro science again unless you're gonna work out a couple hours later and you need well then it goes back to what we always talk about which it really is the individual person of course not the sex of course not because the guy or girl all this same uh you know the same athlete uh I could show you would suffer from the same things it's a male a male that is under eating like crazy over training and I add a meal 30 minutes after their workout that's an additional meal that they were already eating we'll see great benefits male or female doesn't matter I know I know it's a good time all right uh I gotta tell you guys something that's just the sweetest thing that uh my little baby daughter does now so you guys know how I feed her in the middle of the night so she'll you know start to pipe up or whatever I'll get the bottle give it to her she started doing this thing now where it's the cutest and I just realized I figured out what she was doing so I would I'd pick her up and she's kind of fussy or whatever because she's hungry then I'll start to give her the bottle and she would take a little hand and she kind of like you know put a little chubby fingers in the air and kind of do this type of thing and then I realized what it was is she was trying to reach because it's dark the room's pitch black okay to reach your face she's trying to touch my face yeah that's great and feel my beard yeah so what's happened now a few times is I feel her hand going up yeah I move my hand down she goes like this on my beard and then she puts her hand down she totally relaxes like oh my little girl she's trying to see if it's me I wonder when that's gonna grab your little nipple rug one he's infatuated with nipples yeah he still hasn't grown out of that hey really stop that don't do that to dad don't say don't do that he'll do that to just but I love the face thing and I like to tell Katrina and I talk about time like I wonder how long that'll last like I mean he's four years old he still does it like it's fact I'll share with the YouTube guys that when they do the editing on this because we just did the pumpkin patch yesterday and there's a picture and in the picture Max is reaching up and touching mom's face in my face oh that's his thing like yeah when we do stuff like that like he does that I'm like oh my god dude I like I'm gonna lose that my three-year-old he's almost gonna turn three soon he is so much boy energy rascal energy oh bro he's already hitting underhand pitches you throw them that's crazy bro hey I swear to god I watched you throw I swear to god three or four at a 10 pitches yeah well you're gonna connect you're gonna have it well I don't know I'm like huh for sure you take after dad yeah you're sure gonna have it he smacks it but anyway he's such a rascal like today I you know I we Jessica and I now are working out in the morning it's great and then sometimes I have time there's a Starbucks like two blocks away and I'll drive there pick up you know a drink for Jessica and maybe I'll get myself something or whatever so he gets in the car I put him in it's early in the morning he's in his little pajamas or whatever and he grabs my hand he brings it closer to him and I'm like oh he's gonna he's gonna kiss daddy's hand nope he brought his hand close he brought my hand closer so we can sneeze on it chew and I'm like why dude and then this is what he does he goes what why did I bless you on you he's called sneezing bless you why did I bless you on you what like you always that he'll do something it'll be like why did I do that huh he's trying to get you like he he he fart bombs his mom what dude she'll sit she's sitting this happening today she's sitting down on the floor okay and he's running he's just running okay he's running just letting out energy going crazy banging into doors just going nuts right and then he just randomly runs up to his mom while like half like as he gets closer he spins around and like butt bombs are right and it looks like he's just trying to jump on her yeah no no to fart oh my god he turns around lands on her and then he gets up and he's like why did I fart I do and he runs away and I'm like and then she's angry right because he fart on her so I'm like do I laugh and get the all from her like I'm like appalled it's so crazy the new thing that max is doing right now so you know he could actually was last night was just like you know you gotta be the bad guy sometimes too I'm always the bad person who's like telling him no he can't have something or do something you know and so he's now learning like and she'll default and go like go ask your dad I don't care if it's up to your dad go ask your dad and so puts you on the spot yeah right so we've you play the game and well there's times where I don't know she's doing that and then I said well what's your mom say you know and then sit and he's playing this back and forth and so he's piecing this together that mom and dad do that so he'll do something where he'll go he's and he's learning that like you know if I ask mom and then she defaults to dad I can normally get away with it like dad will let me do it or what like that and so he'll go over and this happened just last night and I could hear him he's like just in the other room and I'm sitting on the couch and he's asking her asking her to do something like play a game on his iPad or something like that and and Katrina goes you know go ask your dad and he's like he goes don't say don't talk don't talk because he doesn't want her to communicate to me and then he comes over yeah he just want to be so I don't mess with my yeah yeah you don't don't mess with it and I'm just like what did your mom say whether he just doesn't listen to me like what can I can I dad can I and I'm like what did your mom say can I dad can yeah he's totally deaf here this little shit and then he does this thing where he goes he asked if he can do something or and then he goes or not you know can I do this or not can I do can I do this or not it's or not so I'm not right now yeah he he my three-year-old loves me telling stories and I will admit I tell amazing stories it's all pretty good stories so I'm telling him stories and I told you guys I tell monster stories now I'm telling because he likes cars so much I'm like how can I teach him about cars because he likes him so much so now I'm telling him these stories of these friends that are cars and they introduce themselves and they'll say things like I'm a BMW I'm made in Germany and I have a you know four seven-liter engine and I have two turbos what's a turbo well a turbo and I'll explain to so little by little oh that's kind of teaching them stuff about that'll be interesting yeah you're gonna have the kids in the cars and sports dude what's up with that bullshit dude we'll trade kids seriously that's come on dude that's I would love I mean max does get into like knowing that he knows the names of the cars and stuff like that and he'll make that comment when I pull up like know what car I'm driving and stuff so he knows that much but oh dude I gotta tell you guys something it's my mom I'm on a thread with my parents and my aunts and then Jessica right so my mom sends a picture this is such a dad thing by the way and I think now we can all relate I'm sure your dad's do the same thing so my dad's sitting in his chair he's got his own chair and he's got a pillow up like this you can't see him okay so like he's like like blocking his view and my mom texts us as she goes he put that pillow up so I know so I don't know if he falls asleep because he won't let me change the channel if he falls asleep did your dad ever do that when we were kids my dad was watched up he falls asleep we change he'd wake up immediately when you're asleep the hell's going on he's gonna put it in his pocket yeah you're nice to put it in yeah just so we could and then we go to the tv and like try and do it on there and then he'd wake up like immediately once we started messing with it like it's like a it's like a sixth sense yeah now I'm adding the thermostat thermostat dude the thermostat is a funny one I remember as a kid if we went in there and we changed that thermostat one degree down I swear within seconds man I'm the same step down would be like yeah who touched the thermostat oh damn dude hasn't even kicked on yet so that's so yeah my my my parents were my dad was like that my grandparents boy were they funny about that my grandma and grandfather when we used to be over there all the time and if we I mean I swear to god in order for them to turn to heater on you first had to have three or four layers of clothing on otherwise they're like forget it so my grandma I'd be like oh no no it's really cold he'd go hold on one second I come right back and he come back with a jacket he put it on yeah how you feeling now I guess I'm warm I'm like I'm in the house wearing a parka but okay whatever now you're you like things warmer so in your house is is there any thermostat debate at all is like or because you like you like a warmer climate which I feel like I'm okay either way although so again my aurelius this is really weird so at first I thought maybe he's identifying with this but now I realized that there's something very interesting about the kid he likes cold so much I told you guys this right he wants the bathwater cold he likes to sleep in almost completely naked with no blanket and one time I told him I said you're a polar bear and now he says I'm a polar bear so I'm like is he identifying with this is he actually like this or is he think that it's cool or whatever no no no yesterday we were out and we were getting we got some food we're over on willow glenn you know that water fountain they have out there yeah okay it was cold last night started getting cold last night so it's dropped down to like 50 something degrees we're eating ice cream he's in a t-shirt in shorts will not let me put anything else on him he goes over the water fountain starts playing in the water we're all covered and I told Jessica said I think he legit yeah he's got a cold he runs hot yeah so Jessica keeps an ac on for him otherwise he won't sleep so freezes us out but whatever he's more important you guys aren't so you guys don't go back and forth on the thermostat no because I had the kids I'd rather have the kids sleep and so I just do and his court does Courtney run hot or she run cold oh she's she's always like bundling up like yeah we're completely opposite so yeah any kind of like breeze or anything or like the fan like I have to have some movement you know of air and so it's for me it's like the stuffy even if it's like tolerable temperature I have to have like movement yeah well you two always share a room whenever we travel because I think you guys both put that shit on there's loads of ice caps I feel like well so when I was in Chicago in my roommate at the time like he's this big huge dude right and he would have the window cracked and even when it was like 20 below and so it would just come in and I was on the top bunk and so we were bunked up and so I had to just like and he would do that in the middle of the night when I didn't know because I get pissed off and like you know hit them and you know throw shit at them and it was like to the point where I had just an acclimate and it really like it did a number on me when I came back to California I was like just like I had I had to have like fans I had to have all this stuff just blowing on me all the time yeah both you guys are like that yeah Doug and I we share a room because we we both spoon yeah we like to hug he's a good small spoon um so speaking of sleep uh Jackie today sent me this great meta analysis of caffeine and its effects on sleep and uh actually some pretty cool information here so check this out okay if you so caffeine consumption so they did a big they looked at a bunch of studies this is pretty good caffeine consumption reduced total sleep time by 45 minutes and sleep efficiency by 7 percent so that's just caffeine across the board what they found was to avoid reductions in total sleep time coffee should be consumed at least 8.8 hours prior to bedtime so almost nine hours before a standard serving of pre-workout which is about 217 milligrams of caffeine which is way less than we consume should be consumed at least 13 hours bro prior to bed time i i notice this for sure yeah i totally notice this like if i'm definitely if i go past noon with any amount of caffeine you know it's a different it's it's it's messing my sleep up wow and even if like in the morning sometimes like this i'll have a couple of these caffeine drinks and if i have a third one and it's you know creeping up on noon or whatever i thought it's it's disrupting my sleep for sure wow like i really have to consume it because caffeine has a half early and moderately like if it's a high level like even early but a high level will i feel like it affect my sleep yeah you should have i mean i always cut it off at like one because i've noticed that like massive effect but i i bet you if i cut it off like 12 or 11 it probably even be i you know go even crazier like yeah if you really want to feel a difference test it one time it be like no more bass 10 yeah and don't you know you know it's what sucks about this is the withdrawal of caffeine is so terrible and undesirable it's the worst it sucks oh yeah i almost feel like we would have to go on vacation for a week and the whole idea would be to not have caffeine that's the only time i've ever even really done it yeah it's like it's just not there so i was like i guess i'll just not the last time i went totally caffeine free completely was a long time ago for a while and i do remember feeling amazing yeah i started you know after the initial like week of being an asshole right after the headaches and yeah then i felt really good yeah and then what happens is then you reintroduce it it's like the best drug in the world it does take good dude so i gotta tell you guys there's this like uh we went to Sedona and then we came back home and like Courtney's parents were kind of watching the place and the kids first the dogs and we we come out we're unloading and all this stuff and and the boys come up to us and they're like oh man like you guys gotta look at Finn our little doxin you know there's he got like a cut he's got something wrong with him and we're just like oh no like um what i wonder what happened i wonder if like you know Arlo had picked him up or like bit him or like something happened uh and so he was just kind of like leaking and blood and stuff and and so you know we were kind of monitoring it cleaning it out like doing like hydrogen peroxide and and trying to kind of clean it out and um got a good view of it finally once it was kind of cleaned up dude it was like it's like a hole and so like is this like a puncture wound like what is this yeah and we keep looking at it and i guess like well we couldn't really figure it out it had been a night um we let pass to see if like maybe it was going to heal a bit and then like i don't know we got to take it to him to the vet and we started looking it up apparently like it looks very similar and we haven't have it confirmed yet but it looks very similar to a bot fly uh oh spot like like a bot fly they burrow themselves burrowed in it looks just like a burrowed hole uh and so what they like that larvae gets in there and like literally eats the like the flesh they have to go in there and cut it out yeah and so you i guess the technique is you like they have to get air still because it's like a little living thing and so you just you plug the hole with what Vaseline yeah we did like a Vaseline like a um anti uh microbial like Vaseline thing and then uh to see if like it comes back up to the surface and it's like it's so gross dude the poor little dog is just like that just happened or he was doing it just happened so you're in the middle of it right now i have no idea but i'm like it's so creepy because i thought bot fly was like a south america yeah they have them here crazy shit yeah just for animals apparently like uh like that i i guess the kind of bot fly it is it doesn't attach itself to human and so according to the internet we'll see like i don't know oh that's gross yeah that's interesting i mean that's what a common bite puncture hole will look like too though like i so i remember when uh my sister's dog uh bit Bentley was Bentley or mazzi and that that tooth you know that canine tooth they they get a good latch on the back of the neck like that it'll go like you know it'll go pretty that's what i thought but like a kid said that they saw a little white uh in there oh i didn't know if it was maybe like the fat because fat will be right yeah i don't pull up either way it was creepy dude no i don't do that why not box flies horrible i never even saw the ones that get in humans ooh i don't know what larva come out of even though that was a i actually know there was a thing well it's like a uh yeah it's it's worse than a lot of the other parasites and tape worms and all that kind of stuff oh i got it you guys want to hear it oh there you go oh god we are looking at the larva coming out of the skin what the hell why wow that's just just eating you as a buffet you guys want to hear so you just remind me of a true story it's disgusting i'm gonna have to fill you know okay so my grandfather obviously you know very poor at one point he left sicily went to venezuela to work in venezuela because it was worked there and he would send money back to my grandmother okay but he lived in like very terrible conditions okay dirt floor you know place he was working in a tire shop trying to make money he lived i mean he told me when he would go to bed he would he had like one comforter whatever he'd shake it because cockroaches would come off of it and you tell me the stuff right yeah well at one point this is this is what he told me it's my grandfather told me this is at one point he was losing weight and he said oh i got i must have parasites so he drank some gasoline what this is what he did this was he thought would it worked and he what he told me the story of how he drank gasoline and passed the parasites he goes oh and he's explained to me what it looked like oh it's a big along and it came out of this and that oh my he's laughing telling the story yeah yeah dude holy shit actually in fact never hurt anyone in fact this was one of his favorite stories to tell people yeah i mean that probably would work would that work Doug look up drinking gasoline yeah like the toxic but he tells him how it's coming out i mean there's gotta be there's gotta be i mean lord you've ever you've ever siphoned gas from one car never you get a little oh you've never done that before i've done that before yeah there's no way you can get a little bit in your mouth yeah you get you definitely taste like gasoline yeah it tastes like it smells smells yeah super chemically that's like it's cancer causing yeah yeah exactly oh good job guys yeah is this anything Doug about drinking gas a lot of feeling parasites is i can hold on yeah i'm looking for it um not seeing yeah i mean like what would i i'm trying to think like what would make you think to do that i don't know if it was like a thing in the poor because there's a third you know third that's what i'm wondering i'm like some weird thing like too is the the tape room like they had like a bowl of sugar or something and you're like to make it come out to make it come out and like it work and then they come out of your mouth and like what yes yes i heard that the other disgusting i've heard that with the other oh no sit in a bowl of sugar no you what do you do it john just wait just give it time do you know what you know what you know what you know what'll do that feasting right now you know it'll make you pass them uh pumpkin seeds pumpkin seeds don't kill parasites but they paralyze them huh so if you eat a bunch of pumpkin seeds that they'll get paralyzed and then you'll pass them because they're not latching on thankfully it's pumpkin season so i'll be just in case i'm like dude i bought flies on my property i'm like really like nervous about i don't know it's like you got to call a exterminator yeah but there's like can they exterminate i don't even know what it looks like they're like huge i guess yeah i mean there's been a few that have i mean the pictures that duck well it's hard but it would i wouldn't be able to tell the difference between a regular fly in that fly yeah flew by you or just maybe like where it's yeah i don't know i can see just going ape shit now i mean hopefully i kill everything i i'm i'm guessing it was a bite i mean i think the butterfly thing is a is a well no later yeah no no you will you will know later based off of what happens yeah i would say the chances are probably higher than it was it's on the back of the neck too it's like a common place a dog will buy a dog yeah it's like a little bit look at look at it says or the neck symptoms of ingestion of intoxication by ingestion of gasoline can range from vomiting vertigo drowsiness confusion loss of consciousness convulsions hemorrhaging of the lungs and internal organs and death due to circulatory failure hey hey words don't do it yeah do not listen to this although i will say this i mean either you or the parasite my grandpa if you don't kill me it's going to kill us disgusting as good as the drink some hey this is a good transition to a butcher box anyway hey you know what they're doing right now it's that's it's it's Thanksgiving they're giving away oh they're giving a butcher box gives away a turkey with every box when you sign up with them this month so you'll get a free a free big turkey and i think we're going to do a giveaway too is that what we're doing andrew we're going to do a giveaway also to our okay to our instagram followers oh i didn't know that we're going to give away a box with the turkey okay so wait hold on so they do that anyways yes and then we have a winner we're going to give away we're going to add to you on our how are we doing are we doing like a post andrew or do you know i feel like no one told me this i don't know this probably going to be a post on our ag so yeah we're going to be doing a giveaway with butcher box okay okay so i mean is it going to be like a post on instagram okay so chokies chokie will post it and there's probably when this episode goes live is i'm assuming okay are you guys who's are you gonna fry it again do the deep fry we normally do both right the deep fried turkey is most delicious oh so anyway it's like still kind of juicy yeah because i'm not a big fan of turkey we'll be up in truckie with katrina's family like we did before and they they her brother larry normally cooks the turkey and then i normally deep fry the turkey so we normally have both is what we like and the family is big enough that we could obviously i look the best part for me for deep frying is it's easy and it's short don't even take how does it take well only a couple hours dude doesn't take that long at all you got to be really careful with the way you put it in right oh yeah yeah you got to be definitely careful when the way you all the videos online because i mean the the ones they have nowadays like if you do it like old school where you all you had was the big you know uh yeah but now they they make them for literally deep frying turkeys and so there's like a there's an oil line that you pour to and like you like you know like hanging on chains like it has a basket so it sits in a basket that has hooks that's and you and then you it actually has these these tong things that hook to that and so you you lower it in and it sets right in and if you filled the oil up right where it's supposed to then you're fine yeah it's totally where it used to where you hear all those horror stories is the they just had a pot yeah they had those big tall stainless steel pots and then they were just eyeball what you put in there and you think there's this over an open flame yeah and then they drop it in and then it goes over catches and then it goes like crazy where this is an electric one so you all you so you have electric you don't have an open flame you have oil line that's all has a basket and so it's you know it's not i mean i was definitely the very first time i did i was all paranoid because of all the horror stories you hear yeah about people burning their house down and stuff yeah but it's well fire department every year releases videos of it so you'll go online it's a it's like a top it's a top reason for a fire around this time i believe i think this is frivolous people out there we've seen the gender reveal party so you know oh god it's one of it's one of the number one reasons i think of fires at this time is from frying a turkey yeah maybe duck could look at the stats on i know i've seen it before it's crazy so um no i know i know but like i said it's it's the ones they have now are pretty sophisticated put your box also is doing thick cut states stakes dug said so now also offering that well what's it what's the number yeah cooking more cooking fires on Thanksgiving day than any other day of the year yeah yeah see fire departments respond more to a thousand fires you know a thousand though all across america is not that much everybody needs to relax i literally thought it was a bigger problem yeah but that's a thousand due to the deep friars yeah so that's a thousand prevent yeah but how many houses are in america i know but still an extra thousand people have burned down their house i know i'm not trying to be insensitive i know someone listening like i lost my i lost my me ma i mean like i said at this point they make them they're so like you're you're you're kind of being a numb nuts if you if you fuck it up now you know i'm saying like it's kind of Darwin awards that and you should do it outside right i mean that's what we used to like when we used to do it in in pismo we used to do it out in the sand all right yeah you know it splashes over you i mean the worst thing to burn down your shit that you got right there but you're on the sand sorry if you like it you like your charboil the turkey i got an update on the butcher box yes oh let me hear it at the time that this releases the giveaway will be tomorrow friday oh perfect timing november the third perfect time to get on instagram and hey hey look it out excellent i gotta tell you guys something crazy about the you guys know the updates on the ketamine therapy the did you have it what yesterday no so this was just so jessica is doing it as well and i haven't been sharing her process because it's private but she told me she had such a profound um experience she told me she wants me to share this it's the only reason why i'm doing this because otherwise i think it's very private i wouldn't i would only talk about myself but anyway so she's been doing this with me and um she had a session and so when she was younger as a adolescent i believe she was 12 she had a really traumatic experience happened she got sexually assaulted and she's again she gave me permission to say this and since then she has thought that she's dealt with it she's talked with people about it processed it she's told the story to many people she's not you know if she meets somebody that has had um something like that happened she'll bring it up and yeah do the whole thing she literally thought that that was yeah it sucked it was traumatic but it's not affecting her anymore or like you like it actually was well anyway she did the she's been doing the ketamine therapy and she came home that day and her and i had a date night we're hanging out and you know i i i i could tell something was you know she was processing or whatever and we get home and uh things got a little intense just because of the date we had some intense conversations and then uh she said it's not you it's me and i'm like it's me she's like it's me it's and then she had this visceral reaction in her body where like she just let it out like this this uh where her her legs were kind of shaking and she just just let everything out and cried and felt it all and whatever and it was like you know i was with her for like an hour through this process and afterward she goes and she said this she said this thing that thought was fascinating you ever tell a lie so many times that you think it's the truth yeah okay she said she told the truth so many times it turned into a lie in other words she had told this story so many times that she's like numb to it at that point her her association to the story or to what happened was her telling the story wasn't the event she's like i didn't realize that it was still pulling the strings that it was still driving some of my behaviors she said it was so painful it was such a terrible event because there's more the story that i won't share but she had buried it so much that she did not allow herself to truly feel that the power of the depth of it because at that age at any age but especially at that age uh your body protects you and so it only allows you to process what you can and then that's it and then you get along with life you got to go to school you got to go to work you got to do these things she's like i didn't realize that it was still in there that way and she went through and it's like since that day which is not that long it was only like was it less than a week ago that she's been very different interesting yes and so she's like you need to share this because i don't think that would have happened had i not done this therapy and i guess her body felt safe now here's what's interesting leading up to that she was having all these vivid memories in previous sessions that she thought were unrelated and not connected and you ever do this where you look back and you go oh all of those things are connected to this so she had all these memories and she's like and i remember she'd come home be like it's so weird i vividly remember this thing that happened and this thing that happened i don't know why this is important and you know the therapist told her if you're bringing it up if it's coming up it's important we just don't know why yet type of deal well the reason why those were so important is because it was telling her that because those things that she remembered were also stories that she had told but it through the therapy sessions she was there like there's one event she had what there was this kid and there was this thing that happened and she's like sounds really weird i'm in there and i remember how the table felt while i was talking to him and i remember how the weather was and the way my clothing felt so it's like her body was telling her you yeah you know the story but your connections to the story not to the feeling of what actually happened when you were there so since she looked back she's like holy shit all that led up to this big really insane really insane now are you know how they say you store things in your solar plexus yeah that's she's like it was this uncontrollable like like kind of shaking there's something called traumatic release exercises i think they're called that simulates this and they'll do this for therapy where you'll simulate this with your psoas muscle get your body to shake and what it does it tells your body that it's safe to then have this feeling so it's like this backwards way of working towards it and it's been explained to her many times and she's like that's what happened literally i felt this part of my body to shake and she's like i let it out so wild so crazy now you both have done this enough times now are you making connections to the way you go in intent wise on how it impacts and makes a difference on the outcome yes like are there are there things that you're starting to piece together like oh when i do this and this i get a better result or oh i notice that these are the things i end up seeing more for her than for me but she she realized that if she went into with any kind of stress it was less effective so we started treating the day before and the day of like a sacred time so like if there was an argument if there's a yeah i would just like no no she's got to go in and feel good if that meant i got to rub her shoulders before or take the kids or whatever and it made it uh much more effective because if she went in with any angst or worry or stress then it definitely made it harder for her to kind of let go and get into that that makes sense how crazy though yeah it's so wild that's why yeah that because she's like i was so unaware now she now Jessica like me didn't she she went through therapy and stuff when she was younger right she yeah so she's actually experienced a lot of different therapies and stuff so this isn't like she said she's and she said and look this is true like we all know this you ever have a experience where you're like oh shit like i didn't even know to look there but there's no way i could have known like i i didn't know that until i knew it right it's like um almost like when you have kids you're like well you think you know what it's like and then you have them you're like i had no idea because there's knowing and then there's knowing when it's in your body now so she's like it's not like it was a surprise she knew what happened she talked about with therapists for so many different times it just you know it really felt she really felt at that time really insane how many you guys have left uh i'm almost done i think i have one more and i think she has one more and then that's it and then what so the what what is the like is it kind of similar like when people have like their iohaska experiences the ideas you go through it and then like now going forward you're supposed to work on those things like to keep going no no although for some people repeated like going back can help depending on what the person's working with yeah but what it does is then it opens things up and so basically it's that it's like this okay imagine you have a movement pattern that you've built over time you walk a particular way or you move a particular way trying to change that movement pattern requires somebody pointing it out holding your body in place having you move differently then you get sore then it hurts then you got to practice it and you're literally remodeling muscle strength central nervous system connection to develop a new movement pattern yeah same thing with the brain you have this move this this this pattern in your brain and this process breaks it down and then you got to rebuild it the rebuilding process is what happens afterwards to change the patterns change the reactions and the way that you that you act but i mean it's crazy stuff really really crazy so i think that these new therapies ketamine, psilocybin, mdma i think this is going to be like a a revolution in mental health i really do and the data is all showing i mean i hope that i hope it is i hope they because i i mean i've told you i've had profound things with the mdma and psilocybin and stuff like that already that i think that it's it's unfortunate on how much we've uh we've demonized it and we've tried to put regulations on it so much crazy i know i'm fearful of that that the government will intervene and step in no they're motivated now because of the all the soldiers coming back with ptsd and committing suicide that's what's happening that's why the government is actually pro moving this direction because uh it's hurting our ability to wage war which you know how important that is for that's crazy yeah so i know crazy stuff anyway shout out i'd like to shout out um chamath polyhapitia he's one of the hosts of the all-in podcast he's got a great uh x um page or twitter at chamath the guy's very intelligent very smart very objective um one of my favorite hosts on that on that show paleo valley makes some of the best supplements around my favorite is their chocolate bone broth protein it literally literally tastes like chocolate donuts no joke it's the best tasting easiest to digest protein ever had they also have an on-the-go meat stick it's grass-fed beef it's not dry tastes delicious anyway they have other products as well go to paleo valley dot com forward slash mind pump use the code mind pump 15 for 15 off all right back to the show first question is from s fitter one what does a good full-body routine look like three times a week in terms of sets reps and exercises i find my full body workouts last a long time just to make sure i hit everything bro did you pick this huh it looks exactly like math and well no you know what you know why it's a good question why tell me because we wrote a bunch of programs that answer well obviously we did uh but i think we can give okay i know i can give some really good general advice to help somebody come up with a a good idea of what this would look like right so all right three days a week full body you're hitting the whole body there's going to be a range of sets in terms of total volume and then depending on where you fall within that then there's exercise selection so most people most people will do best doing one exercise per body part maybe about three sets per exercise if that's you which it probably is i'd say about 70 percent of people watching listening that's going to work best for then you want to pick a compound lift for most of the exercises until you get to like the small body parts like arms or whatever so it's going to be like squats or deadlifts bench overhead press rows that type of deal okay so one exercise per body part three sets now on the other end of the spectrum on the high volume side you're looking at three exercises per body part three sets each so looking at nine sets and in the middle of six if you fall within the higher volume range then you want to do at least one compound lift if not two and then an isolation lift to supplement three compound lifts per body part is a lot in a workout for anybody so the range the answer is three to nine sets per body part one to three exercises per body part so how do you know where you fall watch how you respond do the one that gives you the best results with the least amount of work that's the i mean the i think the best advice is start at the lowest and work your way up yeah i mean because even if you're an advanced lifter who thinks they need 15 to 20 sets per you know per muscle group a week to see incredible benefits many times when i take that person and i scale them all the way back they see tremendous results on the lower so i always would recommend someone lean towards the lower volume and then slowly slowly add and build up yeah but if you're i'll add more to this right if you're consistent and experienced advanced in terms of how consistent you've been for however long you should live for the most part in the one exercise per body part and then you should do sprints where you'll do two to three exercises per body part but i wouldn't do that for more than three to four weeks at a time and i wouldn't do that more than maybe a couple times a year this is how i work out for the most part right for the most part i live in three days a week full body one exercise per body part and then i'll do these three to four weeks sprints where i increase the volume but for the most part i live in that space and that keeps me healthy fit and progressing if i can't if i if i scale up to let's say nine sets per body part per workout and i try to live there i will quickly over train and that's coming from someone who's been doing this a long time is very experienced yeah that's 27 that's 27 yeah and so i can do sprints like that but not too long and so the reason why i'm saying that is people listening will hear you and be like oh i progressed to that and then i stay there no no even if you progress to that still come back you gotta you gotta live in the lower range for the most part for most part then your days in between an active recovery you want to do these schmigger sessions like something like that that i just came up with um you know that uh yeah you want to use some rubber bands and keep it like low to moderate intensity couple times a day yeah or mobility in between and just active in between yeah i mean i know i know like obviously we but this is the point of like why we we created these programs and the idea and why we don't do like we're just talking about this continuity thing before we are on here like the idea is to teach and educate people so they don't need us to program forever but if you have questions like this like that's i don't know i just don't understand why that people don't think to like invest in that for the education purpose i mean the every every program there there's a program that goes on sale every single month we have the black friday coming up around the corner or test driving we have that option on youtube yeah if you don't want to spend any money like we are laying out the first five days of our maps anabolic program for absolutely free so make sure you guys are tuning in we do get a lot out of that the first five days of maps anabolic maps performance i believe maps aesthetic well it's interesting because if i right now talk for five minutes about the value of a new exotic supplement that will give you one percent yes and buy that and it costs a hundred bucks i would sell more than talking about a workout program and that's because we we have disproportionate belief in how effective supplements are and not on effective workout program what i just said right now is very surface level because then you get into workout programming with reps and tempo exercise selection and order and then there's individuality with the programs so yes i gave you a good general answer but you would be very wise to invest in something that's well programmed you also would learn all that south by going through rgb so if you go through anabolic you go to performance you go to aesthetic we scale volume in there we change up exercises in there there's ones that are higher volume in there there's an i mean there's those three is really like the the it's the reason why we wrote them in that order was like we've we figure if most people go through those three the education alone that you're going to get that shouldn't equip you to go out and build a good routine for yourself forever so i really think that that's like the foundation and then if someone is looking for what does it look like to do a body part split i mean that's where map split comes in like that concept and it doesn't mean you can't make your own it's just that like why why why would you not go through that and then modify it and customize it you know from there so yeah just to get a good baseline i think uh to understand because it's it's out there the information is out there take advantage of it next question is from sestes 20 should i continue your split program if i've done it three times but still see progress every time or should i try something new i mean if you're still seeing progress you can continue going but every program has strengths and weaknesses map split is a great body building program its weakness is going to be in lateral stability and strength it's going to be in rotation it's going to be in mobility so if you always stay on that kind of programming you'll you'll start to develop the issues that bodybuilders start to develop or they start to have issues with movement or pain and that can get in the way of your progress so if you're looking for long-term success you know you've already followed split three times uh maps performance or symmetry would be a great follow-up but look if you're looking for short term like i'm going to compete a bodybuilding show in a few months okay well then just train like a bodybuilder but if your goal is i want to look good and i want to do this forever and i want to keep working out um you got to you got to do all the other stuff because at some point you're going to hit a wall and then it's hard at that point once you hit that wall and then you got a backtrack you got to take time off and that type of stuff so you know i i pick this question i'm glad you went that way too because what i what came to mind when i first read it was wanting to address that and i don't think we ever talked about this really is that you can actually progress and regress at the same time meaning you're progressing because i'm getting stronger but i'm regressing in joint stability and mobility and being able to move laterally or quickly or that's not as obvious so that's pretty deceptive right so it's it's and i'm always trying to think about that whenever i'm i'm going through my training routine and i'm like you know what what okay i'm getting better in these areas but where am i lacking like oh i've been neglecting explosive training so even though i'm getting stronger i also haven't been addressing any sort of reactive explosive training or i haven't been doing anything unilateral or i haven't been doing anything you know in the you know frontal plane like okay well yeah so you know getting stronger is a very good indication that you got good programming and you're moving in the right direction but we're always trying to look at all these other things like that encompass you being healthy and fit all together and so you technically can be progressing in a routine strength-wise but also regressing in something else yeah and i think too like uh i mean there's nothing wrong with repeating programs and like having sort of a hierarchy this is my goal like i want to kind of stay in this pursuit but you got to interrupt that so you got to you got to address like some deficiencies that may be there so if it is something that's a little more aesthetic driven you know switching that out some with some performance or something to kind of help reinforce the joints is just a consideration that you always need to have and that could just be you know just a month or you know two months or so like a program that's going to address that you come right back uh make your progress again it's just to think a little bit more in the future and as opposed to like you know just keep strengthening those same patterns because you're going to you're going to get a lot stronger still to a certain degree but on the other end of that is is like to Adam's point is like there's there's that balancing where if you're if you're in balance at that point you're going to have a problem look there's a myth that um or a lot of people don't understand they contribute to each other so it's like if imagine if I'm filling up a big silo full of sand and my goal is to fill it to the top but there's a hole on the side of it and I'm filling in sands coming out of the hole now if I stop filling the the silo and I go patch the hole yeah I'm not going to be filling it as fast obviously I had to stop filling the sand uh filling the silo with sand but once I patch it and then start filling it again now I'm going to get there much faster so working on these things people tend to think like well I'm not going to get to my goals like I like I could if I stop if I just continued focusing on them no no no they contribute to each other all the stuff we're talking about will lead you to better results regardless your goal even further that's right regardless of what your goals are so you want to look really aesthetic avoiding um training in different planes of motion will at some point hamper your aesthetics well the the reverse is true what I said too you can also be progressing and then regressing also so that's okay that or you can be regressing and also progressing in other areas so you might see uh if I all of a sudden go in this happen to me right so I was training heavy heavy heavy getting strong strong strong I was like man I've been really neglecting mobility now I'm gonna go in this hardcore mobility kick and then if I were to be on this hardcore mobility kick say for a month and then I went and just tested my max squat I might actually see that oh I I can't do the 315 on the bar but I also recognize that wow I'm getting three more inches in depth in my squad so even though it looks like I'm regressing uh because I'm not as strong as what I was before when I was doing that barbell squat the fact that I've been able to get a greater range of of motion and I know I've progressed in the mobility department I'm I'm actually still progressing so it's yeah it's more nuanced than just a direct I'm getting stronger therefore it's working this is where I used to get in arguments with some of the strength coaches that I used to work with and things because they would stick with like a very specific um you know strength program that they would repeat over and over and over and inevitably it would come to the point where they would start using aids to to support joints and so you know you have to look at that now is like well now you're replacing the actual function that you know you're supposed to be able to provide intrinsically uh to be able to support and have strength around your joints you're replacing that with with an external um a device next question is from kate could you go a little deeper into why you and jordan syat do not recommend combination exercises when it comes to weight training tell me you're a brand new trainer without telling me you're a brand new trainer well first let's be let's wait are they because I just posted on um the subscription model like and he kind of had like a fun we had a fun little video where we were jabbing at that with comboing lateral lunge and and and uh that's definitely where this comes from yeah so this was a I picked this question because this was a subscriber and I figured that she was referring to the content that you and him uh recently created but also thought this is a fun discussion because I don't know the last time someone has asked us specifically like why are we not a fan of that and I know I opened it with the joke of like tell me you're a new trainer without telling me you're a new trainer but that's like a so easy sign if I walk in a gym and I see a trainer training client and they're doing lunges to bicep curl to shoulder presses like right away I I know their level of understanding on strength training is at the at the base level so okay so because let's get more specific right because some exercises look like combination exercises you like a Turkish get up that looks like a combination exercise or a clean and press isn't that a combination exercise it's a lot more complex uh than that now now the root of all the crappy combination exercises is group exercise 100 of all the shitty combination extra the one you listed right now squat to curl to overhead press originated in a group x class yeah where they were trying to circuit they were doing they were trying to get creative and they're trying to keep people moving and getting them to sweat and whatever the gold the burns calories right there's value in some combination exercises but they have to be applied appropriately and properly and programmed well but you're taking there's always a a give and take like a Turkish get up is great on working on overall stability on working on some mobility but it's not a great like muscle builder you're not going to build lots of like strength but it's going to give you some great stability some exercises that are combination exercises are just terrible because the combination of them doesn't make any sense a squat to curl to overhead press you're severely limited by the amount of weight that you can curl which means you're not going to be able to do much else with uh with the exercise right that's just one example so i would say for the most part stick to exercises that have existed for a while that are more traditional focus on building a base of strength and then when you want to get complex with your exercises do it with a coach or somebody who knows how to apply them otherwise you're compromising your progress for sure you take a barbell squat which is so amazing and now you combine it with something else what you've done is you've taken a squat and made it far less effective is essentially well to your point about okay okay a lunge to curl the press is what i said right yeah you uh i don't care how strong uh you are uh to lunge uh something to lunge uh uh dumbbells that you're going to curl them press what are you i mean if you're even if you're really strong what are you doing 30 pound dumbbells may and maybe for a female probably something like 15 to 20 pound dumbbells maybe yeah if i just had you lunging and i loaded that i i have had the same personal level i have i've had female clients doing walking lunges with 135 135 pounds versus 25 pound dumbbells the amount of gains that she's going to get doing that barbell lunge with 135 in comparison to the lunge to bicep curl the shoulder press exercise you're doing is not even in the same universe like it's not even 135 barbell lunges to dumbbell 25 pound lunge to curl the presses like the amount of lean body mass lean muscle that that client potentially will build from that heavy loaded lunge trumps all three of those movements you know yeah well i mean this gets confusing yes you know and because like too with athletic pursuits and when you get to like pinnacle of training like the complexities increase totally uh and so like Olympic lifting you know what you kind of mentioned like you know like some of these where they do combo uh you know ripping the bar up from the ground and then we're gonna bring it up overhead and there's a whole process to that but um you know it the baseline in terms of like why we we to get to that pinnacle point like you have to have a really good base of foundation of strength and so there's some there's some exercise that just don't really combo well together and so that's what we see in terms of like a lot of the circuit training and a lot of these group fitness classes is it's pretty aimless in terms of like how they're kind of mashing these together uh it it's not necessarily focused on uh trying to to pursue some kind of like accelerated athletic move which with now we're loading that uh it's for the most part it's just trying to burn calories this is i also don't think Olympic lifting even goes into this conversation because Olympic lift lifting is treated like singles too yeah you you do a rep you don't do it 12 reps of of a clean and jerk exactly well again again why we have a problem with that terrible fatigue yeah well designed to be treated that this is why it could get so confusing for people with strength training because to the average person they would look at some exercise and say but that looks like a combination i thought complex movements were good i thought compound movements were good wait isolation is not as good as wait hold on this doesn't make sense to me so here's what i'll say to somebody okay i could invent a hundred different ways to punch someone in the face or i could look at the wisdom of boxing which has been around for hundreds of years and has identified four i think what is it a straight a straight a hook jab and uppercut like they've identified like four punches that are effective and any other weird combination that i can come up with and try and invent is not going to be nearly as effective because they've tested them all so yeah if the exercise has existed for a long time has been trained exists within exercise workout programming is used by strength coaches those are probably the ones you want to focus on and of course there's more to that right how you program them put to get put them together and all that for most people listening right now the basics focus on the basics stop trying to take two or three basics and put them into one exercise it doesn't work that way it'd be no different than me going to dinner like wow that's an incredible steak pasta and tiramisu dinner why don't we blend it all together and eat it and see if how i enjoy that no it doesn't it's not tasty anymore okay there's there's definitely some science to this and it is complex and the reason why i'm saying that is because we could try to explain the intricacies and the but the average person's gonna it's gonna be they're getting confused they're just gonna get confused i just think i mean i don't know why you think that that's confusing the way i said it which is like if you are doing two or three exercises built into one and one or two of those movements is significantly limiting one of those that's a clear indicator right there like if you are doing you need different weights to do like the other half but you're using the same weight if you could if you could launch kind of worth 135 pounds but then you because you're doing a lunge to a curl to a press you have to grab 20 pound dumbbells you're significantly limiting not only one of the most groups but the biggest and most important one so if your goal is fat loss or build muscle you are significantly underperforming you're significantly robbing yourself by combining those three movements when you'd be far better off just for each one of them as their own single set yeah that's so i can max load the bicep curl i can max load the overhead press and i can max load the lunge no that's generally true but again it's going to get confusing because all complex lifts have a sticking point all complex all complex lifts are limited by one movement generally speaking or one part of the movement so that's why i mean by getting confused because there's going to be some smart people who are getting into this yeah who are going to take that and then they're going to go they're going to find exceptions is my point yeah there's going to be some exceptions yeah and there's intent to going into the exercise what do you what's your intention of like so if this is about control and this is about like being explosive and having acceleration but then being able to bring you back under control and in balance and stable that's a different animal than i'm i'm trying to you're not strength training there this is a different thing and so is your point about the Turkish get up like i love the Turkish get up but i never i don't love it for building metabolism but burning body fat or building muscle that's not why so stability coordination so all the exceptions that some smart person might try to find for the rule is like most people that we're communicating with on this podcast are interested in speeding their metabolism up building muscle or burning body fat or sculpting their physique and if that if you fall under that category then what we're saying applies if you're an exception to the rule you're an athlete playing football okay it makes fucking sense if you're a crossfitter who's trying to go to the cross the games there's an exception to the rule you know so if you have a very specific you know issue okay well then yeah there's always there isn't there is a place for maybe combining some exercises here or there just you know what it reminds me of it's like i remember when i when i was a kid and i did judo or later when i did jujitsu that it's always it was always the beginners that would try and get creative yes that's why i always be like oh what if i just did this yeah and the instructor's like when i was in here let me show you what happens yeah let me show you what happens when you get creative ah that hurts you know so uh you know looks into the wisdom of the strength training coaches and if you if somebody's just mashing exercises together and creating a new one it's probably not effective next question is from fitness by sunny i recently excuse me i recently listened to an episode of the cabral concept with dr steven cabral he talks about the dangers of eating a high protein diet for longevity and he advises eating less than 20 for overall health and longevity this concerns me as i have eaten around 40 of my total intake for about two decades now can we please get your thoughts on this so i would have to listen to specifically what he said but based off of this question uh it's not nearly that simple uh first off let's back up uh longevity you want to live a long time you eat low calorie and low everything okay but your quality of life is also going to decline you're probably going to have less muscle mass and how is that going to contribute to things like mobility falls bone density and the like or your metabolism and we have lots of studies that show that uh there are studies that show a higher protein diet is better for longevity especially as you get older because it contributes to better insulin better muscle gain and strength which is very important um as you get older the problem with high protein diet surveys and studies is there often high calorie as well and high consumption of heavily processed foods on top of it so you have to parse all of that out to really see what's going on quality of life contributes to longevity as well this is where it gets really confusing why do we have data showing that when people drink a glass of wine a day they tend to live longer no it's not the antioxidants in the wine it's very troll you can get a you could drink a glass of of grape juice or blueberry juice and get the same thing if not more no there's nothing special about the wine itself except for the fact that it's social yeah people who tend to do that like separate people who drink by themselves versus when they drink with family and friends and then you'll see a big difference so longevity is uh very complex and also i am not i don't believe that it's always an equal trade to trade quality of life for longevity yeah okay not eating the birthday cake at my kid's birthday is that going to make me live longer you can make the argument at will but it's my kid's birthday and i'm going to eat some birthday cake because quality of life is also important to me um so so this is a much more complex type of deal the stuff that we know for sure that will contribute to longevity is be strong be mobile have good social network have some kind of practice that gives you meaning and don't overeat and don't be exposed to weird chemicals obviously don't smoke like that's that's pretty much whatever's going to keep you active and moving this is extremely nuanced because okay the person who under eats protein less than 20% of their intake there's plenty of studies to prove that that person versus the person who's getting 25 to 30% protein who's going to build more muscle in a calorie surplus over the course of say a year or two right or be leaner right so we know that so what happens when someone adds say five to ten pounds of muscle comparing to the other person so you have one person who is in pursuit of nothing but longevity and this is what the research says around this so i do that then you have the other person's like hey i want to build as much muscle build my metabolism as fast again now fast forward two years of both those people on that trajectory you have one person who can consume potentially 500 to 700 more calories a day versus the person who is you know maybe going to live a tad bit longer because they've been pursuing this who's going to have more metabolic flexibility who's more likely to be able to get away with having that piece of cake occasionally or that glass of wine so with that how does that affect quality of life how does that affect longevity so there's too many things to to measure it now if you are somebody who says i for the last two decades now have ate 40 percent a you would value there's value in protein fasting we've talked about the benefits of that so if you want to also be really healthy and consider some of the research that supports what he's saying okay well then it wouldn't hurt you to occasionally have a we talked about this a lot back in when we used to talk about vegan days yeah right where you like you'd eat mostly vegan go low protein like there's for a good day yeah for like a day you're not gonna or do a 24 to 48 hour fast every month better yeah you want to you want to reap the benefits of what all these longevity studies support while also building muscle fast for 24 to 40 hours every single month you're not going to lose a bunch of muscle and you're pursued to build that physique and at the same time you're going to reap tremendous benefits when it comes to longevity so it's too uh it's too nuanced to say this or that is the way to live it's for long look it's like uh it's like exercising only for longevity looks very different than exercising for longevity and enjoyment like i definitely lift heavier and pursue muscle growth beyond longevity that's me personally why i like it i enjoy it but i'm also aware of the trade-off um this is true for lots of things that we do in our life now this is not i'm not saying that this is the case with protein what i am saying though is for most people higher protein intake will contribute to things or or or will tend to contribute to things that help with life quality more muscle improves your life quality of course past a certain point it might not but we're not talking about the extremes i'm talking about natural building muscle being stronger being more mobile how does it make you feel in terms of your confidence how that has that affect your hormones okay now you're 65 you fell down less likely to break something or hurt yourself that's a big uh risk of death for people as they age so this you know we can we can definitely disagree on this also lots of there's there's studies that tend to connect growth fact or try to make the connection that promoting growth factors is bad for you because growth factors can promote the growth of tumors in a pro cancer state your body is very different than in a non cancer state meaning if i have a cancerous tumor then carbohydrates proteins and sometimes even fats will feed that tumor my diet is going to look very different in that state versus i don't have a tumor right if i found out tomorrow that i had a aggressive form of cancer i would eat very little i would i would go on a fast for a long time now that's not necessarily what's going to give me longevity when i don't have a cancer same thing with and you know for example you could have estrogen sensitive cancers and they'll block your estrogen do you want to block your estrogen if you don't have that no that's not that makes that reduces longevity now why am i saying this protein stimulates growth factors mammalian target repamycin is one of them mTOR mTOR contributes to muscle gain mTOR also fuels cell growth that's a good thing uh-oh cell growth what about cancer cells well that's different now we're talking about cancer cells so what they try you know testosterone growth hormone insulin like all our hormones can drive and cause a disease state to be worse but in a healthy state they can make you healthier so it is extremely nuanced but we do know and the data on longevity is is kind of weird because we have a tough time how do you parse out all the variables well we gotta you gotta look at the commonalities what we tend to do is we tend to look at a population go oh they eat a lot of this purple vegetable that's the secret oh they drink wine that must be it oh they live at high altitudes that must be it no look at the commonalities what do they have in common they don't overeat generally they're active for the most part they've got good social networks they definitely don't eat a lot of heavily processed foods most of the foods eat are whole and natural and they have some sort of purpose and meaning and they don't they don't do the obvious stuff like smoke cigarettes do a lot of drugs and that kind of stuff they're working with their body that's it i mean for the most part it's pretty intuitive once you get in tune with your body and you have a good community around you and you're promoting things that that make you get up out of your chair want to be active in and enjoy life it's it's really not that complicated yeah and it's this the longevity angle like all angles that get marketed can become extreme like look no offense but i've seen if you if you've ever met some of these longevity experts okay they don't look very healthy they look like they look like like they're dying hair falling out because they're taking it to the extreme but like i only eat 800 calories a day because i know i don't want to drive any potential this and i take these things that help with the top of g but the real age is 29 yeah but my biological age went down and i'm like dude you if i pushed you something would break that doesn't seem like longevity to me or at least not the type of longevity that i'd be looking for so it's much more complicated what i used to communicate to people was do things that feel good improve your movement contribute to your quality of life in a healthy way if you do that then longevity takes care of itself if you just focus on the extreme of longevity then it can get really weird and you start to sacrifice those things look if you like the show head over to mind pump free dot com and check out some of our guides we have free fitness guides that can help you with almost any health or fitness goal you can also find us on instagram justin is at mind pump justin i'm at mind pump de stefano and adam is at mind pump adam