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We're running a sale 50% off maps hit and the no BS six pack formula to both half off Go check them out go to maps fitness products calm just use the code July special with no space for that discount Alright enjoy the rest of this podcast. Let's go do drop your study. I want to hear what you have today. Oh, I got one That's here. I got a good one. You always do. There was a study done on college age males Who are lifting weights and they had them work out for I believe six weeks and then they took two weeks off completely So two weeks off totally went back to the gym worked out and then compared them to a group that didn't take any time off And here's what they found in two weeks. They lost no muscle and no strength That's so weird because there's I know I've read studies before that said Atrophy starts to happen three days after recovery of a training session Most people take anywhere between three to five days to fully recover from a training session Which would allude that after seven to eight days roughly from a from a muscle being stimulated atrophy already begins to happen So that completely contradicts it does and when you look at the the actual Studies done are real subjects and they're testing their strength and they're measuring muscle hypertrophy You see very little to no changes with two weeks off right of not doing anything All counting like the calories are the same. Yes, they're eating schedule. Yeah. Yeah, and I'll tell you what how many times Have you experienced this you go on vacation you come back stronger ever happening? Yeah You're like, well, how that how did that happen? Well, especially if you went a long string of just training and then all of a sudden you take this break that you think is going to ruin your Gains, I'll tell you what like one of the number one questions I used to get from potential clients or members, which was annoying was Okay, so I build this amazing body. What happens if I stop working out, right? I get irritated. Well, I mean everything goes away. Well, I gotta keep it up Well, of course you got to keep it up and that's definitely very true however, I think this highlights one of the incredible aspects of Strength training or resistance training is of all the forms of exercise It's one of the more permanent ones like can you take two weeks off of anything else and not notice a dramatic Decline that's really fascinating. Isn't it? How big of a group was it a good-sized group? Did you look? Yeah, let me look into the yeah, this wasn't like a terrible. Well. No, I think it was a small group I think it was 20, but that's big enough and it also Cooperates with other studies that show that well Yeah, I brought up the study that I know Lane shared recently on on his Instagram about and I believe theirs was done over 12 or 18 weeks something like that. I think it was like around three months long where every fourth week They took a full week off and then resume training and by the end of the three month training period It was almost identical to the people who trained every single day the entire time Here's here's the other part of this. I forgot to say not only did they not lose strength or muscle. They didn't get any fatter They didn't gain any body fat in that two week period So the metabolism boost that they got from the resistance training Stuck with them for at least a couple weeks So that'd be so hard. I mean they obviously would have to Either recalibrate their calorie intake Why or unless you're assuming that the they sped their metabolism up in the week before and Then that speeding it up is enough for them to just maintain those calories That's what I would assume it is right because the calories burned during exercise So minimal it's not that big of a and your body adapts to that the count calories Manually burned where I'm moving to burn your body starts to account for that and starts to adapt and look I've how many times have I quoted studies on modern hunter-gatherers and how they don't even burn more calories in the average Couch potato because their body adapts But building strength and building muscle does cause these these awesome Metabolic changes that stick around they stick around for in this study at least a couple weeks in other studies of resonance Now when you read something like this does it does it peak your interest to kind of like okay? The next two or three months. I'm gonna do something different and like I'm gonna play around with this new found research and Intentionally take like a week off I wanted to stretch that out and see you know like a study that will keep going then and see like Really does degrade. Yeah, so here's why it doesn't for me personally is because I don't work out necessarily for strength and muscle, that's great But I like it because of the meditative like I like the the I like doing it for the sake of doing it So taking a week off I would miss out Oh see it interests the shit out of me because I'm all about doing as little as possible to elicit The most amount of change and so if I could do even less working out and still maintain a strong fit healthy looking body Maybe take a week off every month like three weeks hard one week off now The only reason why I'm not doing that scheduled right now is because that's kind of happening, right? We just got back from a vacation I think I trained one time in the seven days that we were off and so you know I just allow but I think this is a good conversation to have because I know the Teenage and young 20 version of me would freak out and over correct Right when you take those you take those days off and then you your restrict calories are crazy Or you come back and you over do it trying to make up for the last time When in reality if you just kind of cruise right through that time off and probably to be behaviorally It's it is somewhat psychologically tough to you know Take time off and then like you know get that motivation to to summon again sometimes for people So it's like a lot of times it isn't very beneficial to take a you know a long period of time off But you know some time off obviously doesn't you know, there's not a lot that's well This is probably I mean I'll tell you honestly this is I never I've never read this study specifically But I know I've read the one that Lane shared and this is why out of the three of us I probably in the most inconsistent when we go up the truckie because I'm like yeah it's my time off like I train very consistently when I'm at home and This is my time to be with my son and play and enjoy Katrina and you guys and family and sleep in and it's like I'm not gonna stress about it. I'm not I'm gonna now because of that I also am aware though of what tends to happen is when people tend to shut down also and then go Oh, now I'm gonna eat like an asshole. Yeah, then the diet goes the wrong way So that's where you have to be careful if you go, okay, well, that's great You know the guys share this study that said that it's beneficial for me to take a week off Okay Now you also have to try and keep your your diet in check because what I I think in there studies to share Show this that when you're training and you eat better you eat better That's true. Yeah, because you know, you know, I don't want to waste that to be clear This probably doesn't apply to other forms of exercise because remember that the results you get from strength training is You build muscle you add satellite cells. They stick around you get what's called muscle memory Muscle loss is a slower process than endurance loss or calories burned while you move other forms of exercise I don't think you're gonna get this I don't think if your primary form of exercise is spin classes And then you take no do no spin classes for two weeks and eat the same amount of calories I don't think you're gonna see also no loss and performance or you know and no gain and body fat I think you're gonna see some of that but it just goes to show the resilience That happens to the body when you tell it to build muscle like sticks around which is really cool And it reminds me of you know, Kevin LeVron one of my favorite bodybuilders of the 90s This guy was probably one of the greatest uncrowned so the best arms mr. Olympia great delts and arms He used to take a tremendous amount of time off in the off season So most bodybuilders would bulk in the off season and get massive he would like Get small not work out and then he would he was known for going pre-contest and growing into the contest And you would talk about how his body would respond so much So that's a question I would have about this study is I wonder what a difference it makes comparing the You know novice beginner versus the advanced lifter who has decades of training other because there's no doubt in my Mind and we've shared this in the podcast recently that I Definitely notice it takes very little work for me to maintain the physique that I've built today Yeah, compared to what it took a decade ago So I could definitely see somebody who's got that great muscle memory put trying to a lot of time on the iron They probably tend to hang on to them I mean it been picolese is another example this that guy was trying to lose my hundred pounds of muscle He tried to lose it and he had a hard time doing that He's still I think still trying to do it and he hasn't fully succeeded which I know everybody who's trying to build muscle What an asshole I've been busting my ass to try and do that But that just again speaks to the the time under the iron that he spent for so long that his body is so Adapted to having that muscle that it takes a lot harder wire at that point right and that's the thing Yeah, those those years of work that you know build your foundation That's something that it does benefit you later on you can sort of cruise a bit and not be as You know affected I would also like to see the difference between somebody who keeps their Their macros up and hitting their targets did to maintain that muscle versus somebody who kind of like out whatever and Let's go how resilient is the body if your diet also goes right like and versus somebody who's like been dialed and they're hitting There because that I'm assuming that right in this study that these people were hitting their protein intake to maintain that But what I know is that when I take a week off that I have to be careful that because real quickly I skip a meal. I decided to have a dessert somewhere and the next thing I know I have this huge shift Yeah, higher carbohydrate higher fat lower protein diet now and I'm not training and then there's also like the muscle hyperplasia Muscle fiber hyperplasia, you know theory which like where you you don't just grow muscle fibers But you create new muscle fibers and if you do lose muscle you don't lose those muscle fibers They're like permanent and this may be why you notice like what we're saying people who've been working out for years and years and years and years tend to have Almost like permanent muscle gain to some extent like I will never forget this I was working out in my had my personal training studio And we had big glass doors and windows and next to me was this really popular coffee shop and Saturday mornings There was a line and people waiting out outside. It was great way to get new clients and whatever So anyway, I'm in there and I'm in between clients and I'm doing some exercises and in walks in this Like he's he had to be in his in his mid 70s to 80s gentlemen that walks in he comes in little guy and He spoke broken English and he goes how much does this way and he was pointing to one of my kettlebells And it was a 70 pound kettlebell and he picked it up and he pressed it and Dylan like oh my god And I looked at him carefully and he definitely looked like an old man Didn't look like he worked out, but I noticed his forearms were like So built and when he was doing these movements his shoulders kind of looked built So I'm like you work out and he goes. Oh, no I don't work out for for for years and years and years But I used to be a competitive weight lifter for and I forgot the country was an Eastern block country I think it was Belarus or something like that and he did it for years and years and years And I said you don't work out anymore. No, no, I don't work on it But I swear if you looked at this guy's forearms, you would have you thought he was a liar But that was just it was like that permanent muscle that he got from you know all that training Which that's that's really really cool. I have I have a question for you We're questioning things and trying to get to the bottom and figure it out is uh, I well we went on vacation I took my I took my Ned mellow with me because it's just like it's become my routine before I go to bed Absolutely love it's been a game changer for me. Yeah, well when I got home I didn't realize that I didn't have any more stock. So I've been out for this this last week I ordered some and I'm waiting for it to come But in in in the meantime, I've continued taking ZMA, which is something you turn me on to Zinc magnesium aspartate. Yeah, it's not a nutrition brand. It's a brand that we don't even work with But you turn me on to their their supplement a long time ago And so I still had some leftover the pill form of that which you know, I thought okay Well, it's probably the magnesium deficiency is what we've alluded to of probably why I I feel so much better when I sleep at night I I didn't get the same calming effect and and I can definitely tell a clear difference between when I drink the the Ned mellow Versus when I take those pills. Do you can you have any idea why it's the type of magnesium that that it can think that's what it is I know it is if you look at this I would imagine some of the fact that it's liquid two has something to do with it that gets in my system and I noticed it Well, I mean the capsules are power. You said it's the only one that passes through the blood brain barrier Yeah, there's a form of magnesium in there that was developed by MIT researchers magnesium three and eight And it actually passes through the blood brain one of the challenges with magnesium is absorption So you guys know those supplements like what's the name? I think calm is one of them where it's like a powder you throw it in water and it fizzes and you drink it Yeah, and essentially what you're doing is you're taking a laxative because it doesn't really absorb into the body It'll help you poop. Yeah, which is cool. Make sure you're near a toilet Yeah, but it doesn't it doesn't really absorb very well So you have to take a lot of it consistently to get any real absorption with the the forms of magnesium in Ned In the in the mellow definitely do that. By the way, have you tried? I don't know if you guys have done this Have you combined the sleep with the mellows see what happens? I Haven't needed to do you wake up in another dimension. It's been the net mellow has been so consistent and so good for me That I haven't had to mess with anything. Oh, I combined the two. It was let me I go sleep when I'm out of mellow But yeah, I've definitely prioritized mellow. Oh because sleep is so strong Like it is that and you don't operate traveling though Oh my god, like if I'm in a place where I know like my mind is just gonna keep racing and I'm traveling like I'm dropping some of it. I just thought it was interesting because I didn't have anything to compare to before that, right? So, you know, I was like, okay Well, you know, maybe it's less about exactly what mellow or what Ned has done and it's more to do I've just magnesium deficient So I should take these in fact I think I even took an extra pill like I think it was like I think the dose is two and I took three or four with I'm like, let me see if I it's just it's my magnesium deficiency and Didn't Extra nice slept good that night though. I do want to I want to make that clear So not to knock on optin nutrition ZMA product or whatever like that That's not the point of me having this conversation But I do I felt a clear difference the last because it's been now three days that I've been taking the ZMA instead of the mellow version and It doesn't seem to to work the same way. I can physically feel mellow set in I could be laying there and go like, oh, okay It's yeah, there it is. It's hitting. Wow. Yeah. Have you guys done? Have you guys noticed the difference in your sleep from when you get sunlight versus when you don't? Oh, yeah So big when I go out we like this last couple weeks because we've been around the pool and out there and so I thought I sleep So much better when I get a good 20 30 minutes out in the Sun versus a day when I'm trying to artificially What about with your kids like my my my my baby son? I take him out for walks and and I put him on the Sun and I put him in this little onesie So little chubby legs stick out or whatever and he gets to get some by the way. It's so funny He he looks like he's light-complected, but now that he's been in the Sun I think he's gonna be like me like all of them like a little hands and little legs are getting dark You know, yeah, so it's really cute But oh yeah, he sleeps so good just because we get you know 10 minutes of Sun exposure I'll I'll share something a kid story. This has happened to us last night. So Katrina and I had our I would say our first You know, I don't disagreement Frustration between the two of us Since max has been born in front of max So this is the first and and this is he never seen you guys argue never like we've never we have never argued We've never fought we've never raised a voice We've never sworn at each other ever in front of so it's almost two years have gone by and he's never Experienced anything like that around Katrina and I and last night we were talking about Something that was when we're getting into fine at stuff and it was a bit of an emotional conversation to her now Mind you, I want you to know that there was no yelling. There was no swearing There was just an intense conversation of back and forth so back and forth that there was no engagement him He was kind of playing on the carpet doing his own thing and her and I are going back and forth It was like a good 15 minutes and it was Katrina was a little emotional. She's talking about it I'm going back and forth again not raising voices nothing crazy But enough that I completely noticed a crazy behavior changed in him And it was so crazy to see the star contrast now He's never done stuff like this for example We we're her and I going back and forth we worked our way upstairs We're kind of getting ready for a bath and we're still talking and having this like her and I not even paying attention to him it's about what we're talking about and He comes over and he's like pulling on me and he starts to get a little more aggressive And I'm like yeah And I kind of situate him and I'm still having this engagement back and forth with Katrina And then he then he starts trying to jump off the bed So now I have to like definitely stop my conversation and not be distracted to grab him max sit down sit down I'm sorry here. I'm trying to settle him down so I can continue this conversation that I'm in the middle of with Katrina And then he starts to go over to Masi and we were really careful with him with Masi because Masi's already snapped at him before And he's he's at that age where he's rough. He pinches him and hits him and does something like that And we just don't trust Masi not to to nip at him if he does that And so he starts going over trying to mess with Masi and normally I we tell him I think I told you guys this like we've taught him no, thank you, right? So no, thank you max. No, thank you. So I'm doing that and he is like aggressively trying to get past me Trying to get you guys to just stop it was so obvious and then I get it kind of getting his way Isn't it he goes over and he's never done stuff like this before I think I've talked about this on the show where my son is so good when we're in other people's houses People always go like, oh, do I need to put this off? I'm like no, he's cool like he won't touch your stuff on there So if he does just tell him no, thank you and then he won't do anything he goes over and he Knocks my book off the coffee table He takes my my few straight glasses and throws them on the floor and it was like and Katrina and I both like we're completely Shut it down and we were tripping out and like dude. How crazy is this? I was like, we're not even fighting right now Obviously, we're having an emotional hard conversation But the fact that he could pick up on the energy between her it just highlights what we were just talking about the other day Of like how ultra sensitive they are at that age and all her and I could think about I was like wow How crazy is that we're not screaming? We're not yelling. We're not saying we're not even being like that Just the fact that we're having this intense kind of conversation and he's never been around for that How much it affected him that he was all that's the secret that is why that's the secret of Italian families Is that we're just always yelling? Kids have no idea Oh, everything's cool. I just thought that was you just talked about we just talked about this on the show the other day about the You know, we're speculating on the you know, how much they're they're a bill They're other since they can read any change any change in emotion or energy. Of course. Yeah, they're so helpless That's probably the only super power thing that's tripping to me too. Is that like You know, I was very aware of that How often does that happen to people and that you're so in the conversation is I bet the first five minutes He was already starting at that way. I just was so into the conversation I was I was a kind of ignoring it But he was so consistent with trying to get my attention and to where he was starting to be disruptive Yeah, that I was like, whoa, that is so wild Like how often do people don't even pay attention or even notice their behavior because they're so into the war I had to notice that when he everything was going down in the whole year 2020 and all that kind of stuff was happening I was like trying to have these like intense conversations with Courtney and like, you know What's been going on? Like we're reporting on all this stuff like These events like we're we're trying to get like evacuated from this fire coming in all this kind of stuff And I'm like I had to be really aware that the kids were you'd see them like eavesdropping in or you'd see them sort of Like taking your words and then passing them on to their Friends and all this time. I'm like, oh my god. Okay. I have to like So I started to take her outside and we'd have the intense conversation We just do those outside even if it's just informative, you know, like we weren't even arguing. I'm just that's how this was It wasn't it wasn't we weren't fighting. It was like, you know But she was you know being completely open and she should probably have mad at me for sharing this much But when we were up in Truckee, I had made a comment to her using the credit card for some, you know Gas and random stuff like that. I'm like, why did you use the credit card? And she was upset at me that I brought that up But she's gonna be even more mad that I'm bringing a public You've learned I can't help it bro. I feel like I was just way too honest I know I just can't help it like I don't mind what I mind is that you bring it up in front of people No big deal, right? I mean it's the truth like so And I and in her defense I was told I was out of line because I I didn't I didn't see how it was received from her And right like I wasn't meaning it like, you know, like I I tell her she can't use this was more like Hey, why'd you use that like, you know, and we you don't need to do that Just ask me and I'll send transfer money over to you or whatever like that or whatever we need to get that done And I guess she didn't have her her check card with her and then she was in the middle doing something So she just did it but obviously the way I did it and I did it in front of I think Courtney and Justin and at the at the Truckee house and stuff like that. So it bothered her So that's what really stemmed this conversation I was obviously defending myself and trying to explain to her what I meant by that She was defending herself and trying to tell me what you know how hey, it's not a matter of that It's just you got to understand what how you did that in front of people and so so we was totally not even real like an argument It was just she felt very emotional about it I was a little defensive about how I was saying it and it was just us engaging back and forth I think you know enough for him to be off. Yeah, I think besides the extreme stuff Obviously if a kid grows up in a violent abusive neighbor, you know Family or whatever that's that's aside from that. I think it has a lot to do with just the change, right? Like I remember going over to my cousin's house and we would you sleepovers all the time His house was the polar opposite of my house. It was quiet Everybody was they kept their voices down There wasn't a lot of yelling or whatever and there were literally I mean we used to again We used to hang out all the time we grew up together And I remember two times when his dad raised his voice and I remember it because it was so dramatic Now I couldn't name you a time my dad raised his voice because it happened all day long My mom and every my sister my brother, you know, everybody's just screaming So I think it was the change and if I think back now I would probably have been like what the hell's going on if I saw my parents like whispering to each other or talking Well, what's going on? Yeah, why are they talking in a normal voice? You know, so I think the change Makes a big difference. It's like what's going on? Oh, it was you know It was so it was about a half hour before reading reading bath and bed time and and it so and kind of our routine is After she gets out of the bath and she's starting just to read the first books I'm downstairs kind of doing dishes and cleaning the house up and then I then I come up And she said he was standing at the edge of the bed like calling for daddy And so then I can't and she called me in so I came in the room and now did you feel bad? We're like, oh man, I feel totally like I told Katrina. Well, I didn't feel too bad because we caught it Right, we were very we were very aware of it while it happened And we instantly were affectionate in front of him So and so that's what what he did was he starts calling for me Katrina calls me up earlier than I normally would come up to read And so I came in right after he got out of the bath sat down and right away He does this thing where he like he he touches her face and he touches my face and he pulls us together to kiss I've told you guys that before that's so he he calls me in I come in and then he He does that with both of us to get us and then we kiss and then we're talking and we're playing And then all of a sudden you could just see his his mood and his energy completely changed. It's cool Yeah, wow wild now does he does he Does he ever lose his temper in a way where you're like you get it's funny like does he do this where he gets frustrated? He has this thing and I and I Katrina and I are like, please god Let this be the way he throws a tantrum So his new his thing when he like if you uh, if you if I have to like max no or hey Don't do that or if I if I do something that like startles him or don't let him have something He does this thing where he lays down And I would do it if the cameras could see me he lays down like on the carpet and he taps the floor and he goes It's literally that silent And he'll do it little and he's on the middle of the floor on the tile or whatever and he'll and he'll like He'll tap his fingers on the floor. That's his tantrum. Oh, it is the luckiest man on earth Larry it's so hilarious to watch him do this and he'll do it for a few minutes And then he'll pop up You know look around to see if we were paying attention to what he was doing and then go back to his stuff I don't know if I'll be that lucky. Oh my god. It's the funniest thing. I don't know my daughter used to throw She's almost 12, right? She used to throw tantrums I swore to god if there was a way to hook up wires to her you could power A city with the amount of energy she would produce now Araleas. I don't know. He's too young, right? He's only eight months old But when I feed him he loves eating like loves it He gets super excited I put him in his chair and his hands and his feet get all pumped and he's like And if I feed him and I take too long in between bites. He's like I'm like if we just crack up because I'm like what are you doing, dude? I got your food right here relaxed Because he gets a little frustrated I don't know what it is But it's my favorite thing ever to when they get really pissed off to make like try and make them laugh And or like tickle or like jab at them like as they're in like this just stewed state of Like like I didn't get what I wanted and and then you're just like oh, I just hammer them with jokes Make them crack like that's to me. It's a game, you know, I'm having fun with it Have you ever seen the video one of my favorite videos? There's this little he must be two years old and he's throwing a tantrum on the floor And the dad's recording it and he the dad gets up and leaves the room Oh, they hate it when you record He let he gets up and leaves the room and the or someone else is recording it So dad gets up leaves the room and the kid stops screaming Walks over to the room where dad is falls back on the floor. Ah, and he does this like five times the kid stops He needs an audience. Yeah, and then he follows dad. Oh, there's dad I think I actually have a video of him doing this all if I have it I'll send it to Andrew so he could post it up But it's it's the funniest thing ever when he when he does this and I keep telling him to treat I'm like, I mean, he's only two right now, right? So he turned two literally tomorrow, right? So, you know, I know I know this is like two to three is like when tantrums Well, it's actually I hate it when they say that it's in my experience in many other parents experience It's three to four three is when I saw the worst two was like nothing Oh, see my buddies there they experienced at the worst two and a half to three Did they really now how old are their kids now three and a half and they said is it going down? It's it's less consistent than what it was before. Yeah, so it was it was the terrible twos Yeah, two and a two and a half to three was when it was the worst and they seem to see it say that it's like They go through the spell where they're just trying to assert themselves and you know, they don't like hearing No all the time. So, you know, they're just like, well, I'm doing this way Yeah, so most the so most the reading around that, right? I know there's so many theories But the prevailing theory on that is to to allow them to have that emotional reaction and to stay calm and collective Yeah, don't react whether it out and then help them work out like how they're feeling like why do you feel this way son? What's going on? Are you okay? What's you know and like talk to them and just but you were trying to Elevate your your you yelling to get them to calm down does not help the situation and the idea is to let them Express their emotions and then help them unpack What the motions they're feeling and why they're feeling that yeah, what would spawn that my brother used to he figured out that If he hit his head on the floor that it would get my mom's attention. Oh my god. So that's how we threw tantrum What do I do I gotta react he's gonna hurt himself max actually We had the first uh, he climbed out two nights ago first time escape. Yeah, so that's we're now You gotta put chicken wire over I mean, I hear that I got pretty lucky. I mean we're he's two and this is the first time He's tried to crawl out and so he crawled out and well now he knows I think it scared him so he so the this was two nights ago two nights ago or three nights ago He did it and the since then he hasn't and I think it might have scared him because he He fell, you know, he tried to make it over. It wasn't like he scaled down nicely He was he made it over toppled over Landed on his blood land on his butt. So he wasn't hurt But I think it scared him Because he was in the dark and he fell and so he hasn't tried to attend how resilient are kids compared to like You watch little kids fall get up. Yeah, like if I tripped once I'd probably injure myself. Well, they're also like, you know I know that therefore out the ground. So I know They won't even react unless you like make it like oh like a like an expression of Concerned like most times they just were like, oh, wow that just happened. They pop right by a speaking of intense I'm gonna take a left here. So I had gone Drop my caffeine intake over the course of like three or four days And then I hadn't used the pulse pre-workout in a while and I decided to go full serving Which is uh, I think it's about 350 What the beta alanine that was right at that it was it was a little too much It was really strong and I had a very intense workout. It was hard to come down afterwards I got to remember that I'm sensitive. So is that your so is your gauge? How you sleep that night or how you feel directly after like what what indicates to you like, okay? That was too much or I could have easily had how I actually how do you how do you gauge that? So too much stimulant for me I'm definitely hyped and like ready to go, but I have no have less stamina So I find that I'm more out of breath while I'm working out because my heartbeat is beating so fast The right dose I have more stamina. I have more lasting power as far as the sleep is concerned Usually not an issue because remember I do it at six a.m So that's my that's my only way of measuring I feel it that's I don't really know if anything the more hyped I am I guess going into I know I take that back if I have If it was a day where I had coffee and a rock star and then I'm dumb enough to actually try a pre-workout Like around two and yeah, dude. That's just three things. I know So that is like I'll actually feel almost like nauseous and a little lightheaded moment It's like I get an adverse effect but even just uh, if I if I just had a little too much caffeine The way I gauge it is completely on how how hard it is for me to sleep And I even if I took it at six o'clock in the morning if it's too much really Yes, that's what I find really now. I know there's a definite cut off that if I drink any caffeine I mean just even a cup of coffee past three o'clock I'm in for it like it's not going to be a great night to sleep no matter what like it's going to be No matter all the cool supplements we can take to try and help me sleep It'll be a struggle to sleep if I go past that now if I go earlier in that I'm typically okay So long as it's in that range of what's not too much for me If it's too much even if it was at noon or 6 a.m It's ruining that night's sleep. Yeah, you know, I know people who Caffeine has a very um, what is it what that I want to say it's got a There's a like a weird opposite effect that happens sometimes this happens to me Does that happen to you? It does makes you sleepy makes me sleepy If I go a little bit past the the amount that was like keeping me. Yes, that's that's I've heard I noticed that when I keep scaling it up. That's kind of when I know I've reached my pressure Yeah, you've been inundated too long with caffeine. That's right So that's what I noticed that when I'm doing the the Two coffee and rock star type of drink every single day for a consistent amount of days And then I try and do an extra one to kind of give me that extra boost And that extra one goes the other direction I started focusing more on drinking water at that point because I know that I've been So focused on the caffeine aspect of it that I probably haven't been doing a good job of Consistently hydrating throughout the day. I think what's interesting about this is that I know this is happening to most all my clients and most people that are probably watching and listening to this But it's not talked about very much It's caffeine is because of all the studies and research on the positive. It's just such a common It's a drug dude. It's a drug and it's so it's so socially accepted That there's not a lot of conversation around like some of the adverse effects and just people think the more Like they do about everything if it's good more is better And that is not the case with it There is definitely a sweet spot for everybody and knowing when you hit that and then you've been doing that for a while Knowing that if you back off for a while and then reintroduce you'll get those benefits again And then knowing if you just keep piling on you lose a lot of those, you know It's weird is there's a lot of uh, there's a lot of cases where Compounds that traditionally cause one effect will actually cause the opposite like for example These like xanax or these anti anxiety medications in some cases and it's not common in some cases it can cause extreme anxiety and people Same thing with like benadryl. So benadryl is a very very safe commonly used, you know antihistamine It's also it's also makes you drowsy and sleepy if you've ever tried benadryl, you know what that feels like In some kids you give them benadryl and they're hyper the opposite of sleepy They can't go to sleep because they had benadryl. Very interesting. Yeah, how some of this stuff, you know, kind of awful Yeah, it kind of works out. I got something interesting for you. I think justin Were you the one that brought up the cameo app first? I think you were the first one to introduce that too I brought that up because it was interesting. We actually use that for uh, birthday present for my mom Oh, you did. Yeah, we had this guy from whose line is it anyway calling the bald guy Oh, yeah, do this whole thing because like one of her friends looks just like him and so we had him pretend to be this guy Oh, no way this whole little way act and like is it expensive to her? It's um, it depends like it's not that the more famous they are the more expensive Yeah, I mean, yeah, he it wasn't too bad at all. I mean, so it's it varies Yeah, based off of like what type of person is on so I agreed a brilliant business model, right? um Tiktok is adding that feature to their their platform Wait a minute. So so if you're the influencer on tiktok people can pay or famous your wil smith Your which sure almost everybody's getting on tiktok now. So tiktok is now offering that as a feature for them So I'm sure and I haven't seen what the final Uh, products will look like as far as how they'll integrate it But I'm assuming that it'll look like something like this where they can DM you or message you And it'll be an automatic way for you to pay the influencer through that and I'm sure $10 do that weird stupid dance. Yeah. Well what I don't What I don't know is if tiktok is going to use it to Make money themselves or it will go all to the influencer or the famous person that's doing it I don't know or maybe it's just to gain attention. It's a smart if they if cameo is having a tremendous Uh, you know success with building this whole platform around that which I'm sure they're taking a cut It might be a brilliant move for tiktok just to add it as a feature just to steal all that business One of the reasons my opinion one of the reasons why youtube Yeah, one of the reasons why youtube is one of the most successful platforms the second largest Search engine on the internet is because they have clear cut easy ways for people to create content and monetize Better than any other platform There is no other platform that I can think of that allows you to monetize as easily As youtube and so what it does it attracts talent and attracts content producers And I think that's the next level of competition between That's why I don't think they're gonna take it. I don't think they are gonna take money from it I think that they're they just want the content. That's right. They just want to be I and I think you're right I think instagram will probably offer a similar feature to make sure they stay in the game I think they've done that with snapchat and all these other like they make the competitive version of it Yeah, I mean this is to your you love this stuff, right? This is just an example of free markets that everybody Competitively can start to try and and you and it's great for the consumer Something that probably cost us more money through cameo now now may be a discounted rate. I get them I'm speculating. I don't know if that's what it'll look like, but I'm pretty sure that's what they would do It's not like tick tock Well, there's I mean there's valid business There's people on there their influences that are making a lot of money like why not yet create that outlet for them to You know maximize all their efforts anyways. Yeah, I don't even keep up with do you guys You know, this is me reading like my articles and stuff like that the reason why I know that but I mean tick tock instagram They're always rolling out New features like this like on a on a regular basis to try and stay It's interesting too because all the test groups and they do all over the world Like how the different markets like they create specific things for these markets that do better There as opposed to the states and it's always interesting to see what people are into Speaking of that. So did you see what norway just came up and did? norway is criminalizing The uh anybody influencers that photoshop their photos on instagram criminalizing Yeah, that's right. If you do not if you if you say that it's that it's right You have to say that it's photoshopped which who's going to do that? Okay You have to say that it's uh Photoshopped in order for you to post it and utilize it and as any sort of way of advertising or an ad How do they manage that? Yeah, that's some kind of Well, I think it's actually easier than what you think and it's just probably like the way paying taxes Is they're going to go after the biggest offenders and people they're not going to mess with somebody who's got 10,000 followers and is probably making 300 dollars off of photo samples of that's right They're going to go after the big fishes that have been doing this for a long time Or manipulating photos to try and sell products and they have large followings and they're not interesting move It is it's just but in my opinion it's like Okay, people are voluntarily choosing to look at these things. You're you're creating this Picture of yourself. I mean I get what they're trying to do. Yeah, uh, but really I mean it's been happening in magazines for as long as magazines have been around forever I mean that's photoshopping and editing and doing that is it's just it's gotten so Good and so user friendly that you you could the average kid could figure it out And so now will they find the social media company too or the actual influencer? Oh, it's the influencer that's doing. Okay. Yeah. Yeah, this I mean a company is paying them to do an ad Like just like we we get right not like any of our brands, you know Legion or butcher box and then go like you guys need to do an ad this way They just trust us to go do what we're supposed to do. That's how all companies pay these influencers I mean, sure they have some direction, but They're not being coached to as far as I know, they're not being I know now I do know that that was part of the rumors when shreds went under Was they why they were under fire was all those athletes were photoshopping their stuff And the rumor was that and I don't know if this has been confirmed or not But the rumor was that they they were coaching the people to do that, right? So the the actual people that were running sure they were running that were Whether they were coaching it or those that were having success were sharing it with all the Others and that was happening regardless. There's an area where I could see like the company could get penalized so what's going to happen when Like photos and videos are all AI at some point. I know they're all going to be computer generated Images because they're going to look so good. It's not a real person. Anyway, they won't be able to this the whole dr. Frankenstein thing where they start like That that was one of the the things that I think we've gone away from that because um There's there's a lot of um deep fakenings. I think they call them right where they'll they'll take celebrities or they'll take certain like world leaders and like have them Say something completely different and you can't distinguish the real person from the fake Uh, which is something that all these companies are going to have to deal with at some point That tech is going to get so crazy in the next 10 years that I don't think we're going to I think we're going to get a Point we're not going to trust anything because you're going to watch a video. Oh my gosh. Look what happened over here almost there, I mean I would love to see a poll about like how cynical people are with media. Oh you oh the one came out Okay, yes one came out. So they they pulled all kinds of countries And the country with the least trust in their media was America us We had the wonder why yeah tremendous drop in trust in our media over the last couple decades Really? Amazing job. Yeah, they're killing like everything that I believe it. Well, I saw I don't know if you got if it's obviously So many I think we all follow but somebody posted this I don't remember or else. I'd give them credit Posted this like little caption or meme that showed You know how how many thousands of years fire has been around language and song has been around And then the internet is less than 40 years old So it's like so in its infancy as far west Yeah, I mean and the I think the idea that is to compare the power of it in comparison to language and fire Some of the most powerful things that we've ever created and all of them have created had problems Like when we first harnessed fire, you don't think we were setting fire to shit Right, and I think that was the point right I think that was a message behind that is just like man We are really in the in the early years of this, you know, obviously if you're only 30 or 40 years old It's your lifetime. And so it seems like it's forever But as a society we still we still are learning We don't even know the long-term effects of using it as much as we use we don't know I mean each invention gets more and more impactful and dangerous like nuclear Obviously weapons big deal, right? AI is it going to surpass in terms of the danger that you'll you get from nukes? Maybe Probably well and just like average people having so much ability to to get their voice out there It has been really crazy to watch but I mean on the other side of it you see A lot of these like institutions like being exposed for all of the corrupt bullshit and it's It's hard to deal with we're all like, you know, how do we deal with this? Because it's so blatantly obvious, but This is what we're gonna have to sift through well I'm gonna keep saying this one and I've said it multiple times on the show because I know it's gonna end up happening And it's gonna be a big conversation in the next decade and it's not yet Which is the what? The damage it's doing to kids and their posture Um, I have a buddy right now who has a who has a daughter and they're there They can't get to the bottom of the root cause of what's going on Her jaw locks out and she gets like this really stiff neck and and in her jaw. I think it's connected to her on devices That's my theory Is because they'll hand her the ipad and then she she can sit there now They're actually pretty good about they don't let her do it a lot Like I have another buddy who lets their kid do it a lot more than they do But I mean every time she does she's sitting in this kind of weird kind of fixed position And you got to think that that's going to have Long-term effects. We never had that, you know Our generation did was not born into the ipad iphone Very normal to allow a two-year-old or a three-year-old to sit and look at this thing And that is just not a normal posture for a kid to have Have you seen the artist? This is the artist did this rendition of what humans Would evolve to With all this tech and have you seen this picture almost like it they shrimp into this weird It's like this weird like like big belly looking like with the forward head Creature and that's like this is what humans will look like. I don't know if Doug can find this but yeah, it's creepy Yeah, I mean and here's the thing right now It's it's we're in the middle of it and it's it's going to be so It's just like you like when you look at yourself in the mirror every single day It's whole so hard to see the change. It's when you look at month year 10-year snapshots is when you go. Oh my god look how much I've changed, right? So we're seeing that's what's going on right now with kids It's happening before our eyes and very few people can really tell a difference until we've got decades under this of Consistency letting kids do it then we're going to look back and go like oh my oh, yeah, look at that That's not it either that's that one looks bad, but there's one where it's like this weird looking I don't know it's it's gross. We'll try and find it. Yeah, but uh Yeah, I think I just think that this is going to be a major conversation in the next decade or two And it's just the only reason why it's not because it's happening already and I think tech's not going to stop They're going to try and scramble to find another way to deliver the you know the interface So it's either going to be like in front of your eyes and it just turns on and they'll kind of try to figure that out Like with augmented reality But yeah, I think the whole phone thing It has a shelf life. I don't really see like Decades from now You know people still being glued in that position because they're going to see what happens as a result of that Yeah, that's it right there. Doug. You just moved over the guy. No the guy's sitting right there with the Yeah, that's right. Dude. Look at this like weird disgusting depiction of he's like no neck And he's oh no, that's a car accident survive. That's that's what a human would have to look like Surviving a car But the girl right there is that that girl right there is another depiction of yeah, that looks that looks to me What we're going to see. I mean, do you guys notice it? I notice it. I mean, I'm The trainer I remember when I started learning about core and posture and and going through my corrective exercise specialist stuff Like I became super like I love people watching anyways And now like I always look at posture and movement and all these high school kids I put them up to the zone one test Do you think any of them passed see that's crazy zero See that's crazy to me that zero kids would pass that when I think just my theory is two decades ago Majority of them would pass at that young of an age high school I don't I don't remember seeing that much of a difference in kids posture It formed into this, you know for position by then, you know, it was usually years later It's like when you watch a walley remember walley. Yeah It's like a part of me was kind of part of me was like, oh, is this the future? You know part of it was oh, it's entertaining the half of me is like that literally is what disneyland is starting to look like Is this the documentary? Oh my god Yeah, totally. Hey real quick. I hope you're enjoying the podcast head over to brain dot fm forward slash Mind pump check out some of their interesting products So what you do is you listen to their sounds their music their beats whatever we call them And they induce different states of mind as proven by studies This stuff legitimately works now. No joke. One of my favorites is their focus music when I listen to it It actually induces a state of focus They also have good ones for meditation for sleep Very inexpensive and of course because you're a mind pump listener You actually get 20 off if you head over to that link again, it's brain dot fm forward slash Mind pump. All right. Enjoy the rest of this podcast first question is from it's sj life What's your view on shakes and fat burners to shed waste? Waste of money for the most part all in total waste of money Here's the benefit you might get from fat burning supplements, which are just typically, you know Supplements that have lots of stimulants in them. So like syniferin Back in the day ephedra. There might be yo him being there. You should niferin There might be, you know, definitely caffeine or other stimulant-based compounds Is they do They do reduce appetite. So when you take those you'll find that you're not as hungry So you think, okay, well, that's effective. That's good. Then. Well, here's a problem. It's very short-lived Your body adapts very quickly to them and then there's a definite rebound when you go off of them overall Waste of time and money it's it's not going to really do much for you at all Especially when you compare it to diet exercise And sleep now if you want to take them because you think they're fun You like getting hyper sometimes Uh, you enjoy the way that they feel that's fine But taking a fat burner thinking this is going to make me leaner You're totally wasting. I think fat burners are up there with the Biggest piece of trash in the supplement industry I don't I can't even get behind what you're saying right now because I think there's other supplements that Give you all those up feelings and other and the whole Appetite suppressing thing like I don't know about that like fast that'll suppress your appetite Don't eat you know I'm saying for a extended period of time or Or eat whole foods, right or eat meat first or eat, you know Eat protein more protein in your diet Those all those things will satiate curb appetite as good or better better than Fat burners and sugar pills exactly the same. Yeah, dude. They're garbage absolute garbage now the protein shake thing though I mean Using it with the way some people recommend it, which I'm not a fan of is with the idea of Oh eliminate your foods and replace it with these shakes to lose weight a slim fast method Yeah, all all you're doing is you're just taking an average You know 350 to 400 calorie meal and replacing it with 180 calorie or 200 calorie shake And it's just a calorie game you're playing and the reality is that's not very sustainable long term Because who's gonna eat shakes for the rest of your life? So I I hate that as a strategy to now that doesn't mean I think Protein shakes are a waste of money. There's they're extremely useful when needed if somebody has a hard time Reaching their protein intake and their goal is fat loss There's a lot of benefit to you making sure you hit your protein intake so that when you're working out You build muscle which then in turn speed your metabolism up So shakes have tremendous value if you struggle to hit your protein intake or If you don't have a good healthy choice around and you're like, oh I could either Order this, uh, you know, uh burrito or this big mac that my buddy's ordering right now Or I can be disciplined and have this protein shake Great great decision right there, but adding it to your normal eating isn't gonna make you lose weight Like I remember when I was a kid. I had an aunt that had these diet popsicles. They were like weight watchers Weight loss ones. Yeah, and I remember thinking don't eat those because you'll lose weight like it'll make it No, that's not how it works, right? So you can't throw a shake on top of your normal label says and expect to lose weight It doesn't work that way. There's a dark side by the way to all these stimulants, which is that they do spike Stress hormones in the body And let's say you're somebody's already pushing it with your training. Your training is like you're you're red lining You're hitting that limit. You're optimizing everything You're doing what your body can handle to try to get the best results Then you throw on top of it something that spikes your cortisol or stress hormones You actually might make yourself go backwards I've had cases where people have lost muscle from taking too many because you're not fully recovering I mean you're you're just keeping your body in the state of stress can like consistently and You know your body in that state Isn't going to be able to repair itself very effectively Next question is from amber seleno when reverse dieting should macros or calories be the priority Yeah, so this is an interesting one because uh macronutrients have calories or macros proteins fats and carbohydrates the key with reverse dieting is to Slowly increase your calories over time Try to build some muscle try to speed up the metabolism Through that process. So it's in typically you want to do resistance training as part of this Bump your calories slowly your metabolism actually will speed up so you can eat more Now our macro is an important part of that course because you still want to hit your protein Especially protein and fat requirements And high protein is going to help this process So it's hard to it's hard to say which one is more important. I feel it's a very simple answer It's the answer is macros the reason why it's macros is if you hit your macros you hit your calories If you hit your calories, you don't necessarily hit your macros right so it's to me It's a very it's a very simple answer Like if you figure out using some sort of a macro calculator or doing it long hand This is what I need to be eating proteins fat and carbs those are your macros and you stick to those You'll hit what you're supposed to hit calorie wise You'll be either if you're reverse dieting you'll be etching it up slowly like you're supposed to If you're dieting and cutting you'll be hitting under the calories like you're supposed to If you just follow calories and say oh, I'm trying to reverse diet And I was at 1700 calories now I want to be at 1900 But those 1900 calories all come from carbs and not enough protein or too much fat not enough protein Or or that then you then it's not working So if you just follow the macros then you're it's inevitable the calories will line up Isn't uh the term reverse dieting. Isn't that just redundant? Right? It's because aren't you just for an oxymoron more of an oxymoron than a focusing on eating Yeah, that's your focus instead of dieting. What's the opposite of dieting? Well, I think so I think the reason why it's it's it's coined as a diet is because you're you are following some sort of a structure It's not intuitive right you're you are strategically Adding calories slash macros to the to your diet you're scaling it up because you're trying to that's right Increase the amount of calories so I think that's why it gets it gets termed as a diet because you're You're not necessarily reducing you're adding to your point, right? So I get what you're saying strategy I'm just kind of talking shit, but that's you know, it's something I think a lot of people like me would be confused with this just throwing that term out there If you're not in the bodybuilding world. Yeah, specifically Uh, so this is more like a lot of competitors will get to that point where they get down So there's no that's something is so low. That's a great point So we can bring so we can take this down to the audience who's not into the bodybuilding world or understand that but What you need to understand that when you when you even if you're not competing you're just dieting right Trying to lose weight you're eating in a calorie restricted diet for an extended period of time The body eventually adapts to that that new calorie intake So if you're somebody who was say eating 2,500 to 3,000 calories You went on a diet that restricts you down to 15 or 1,800 calories And you've been on that for six eight 12 weeks to get to your goal And you get to your goal What you don't want to do is go back to your 25 or 2800 calories because the body's now dead So you need to reverse diet meaning you need to slowly introduce Calories over the course of the next two four six eight 12 weeks Depending on how long it takes you to get up to whatever calorie and take you want to be up to And this what this will do is is naturally allow the body to slowly adapt to the new core can take without Throwing a ton of extra calories on and then adding body fats. That's the idea or concept behind it Next question is from salar seven Does training fasted make you stronger in your workouts? I always feel much sharper and mentally clear which really translates to my lifts Yeah, you know what this highlights This highlights the individual variance that you find with almost everything Because studies will show That eating a couple hours before your workout will result in better performance pretty consistently like they show pretty consistently Performance is better when you eat, you know a couple hours before and you have a protein carbohydrate rich Meal is what they'll say you'll have better performance However, there are cases like this where this person is like I feel better and sharper When I train fasted, you know, who else feels that way? I do I feel better Working out faster than when I'm necessarily fed or whatever So this is a big individual variance thing. You got to kind of listen to your body Most people will do better Being fed but that being said there are people that do better And I think you know, sometimes there's a window to that So if this is a new concept like if you've just started kind of trying to to be in a fastest state, you're realizing you're actualizing um, the fact that you have more mental clarity and sharpness and You're sort of, you know fueling that into your workout But at a certain point if you've been doing it long enough, which is what I've experienced if I'm not fed I don't really uh at a certain point like my energy dips and it drops if I if I don't have that to pull from so um, there's there's sort of a benefit and a detriment depending on um, you know, obviously the individual variances to that But I I do see like a mental sharpness and in terms of like being able to access the central nervous system You know, that's been helpful But uh, you know these and the the type of the workout matters too if I'm going for more endurance or I'm like It's a really rigorous Uh type of workout. I need to be fed. Yeah, so my personal experience with it is Uh, I'm the opposite of sal. I've actually hate being fasted. I do not feel as strong I don't feel as the energy. I do notice mental clarity That's why I love to be fasted for like podcasting or if I'm writing or I'm doing something that I I need to be clear and sharp Uh, I do see lots of I see the cognitive benefits of doing that. I do not see the performance benefits Now that being said this last year or two, there's been quite more often than not I'm actually training fasted And I have felt my body adapt to it and get better at it So what felt miserable before like when I first started playing with that? I remember when we first started talking about intermittent fasting and you were actually talking about oh man I feel better. I actually feel more energetic and you were talking about all the benefits I was like, okay, let me play with it and I was like, no, dude. This is not for me. I feel way tired I don't feel as strong. I feel super weak. I halfway through the workout I want to quit early and I hated it and so I kind of went away from it But uh and not trying to train fasted it just started happening because we're training in the morning So a lot of times I come here on nothing but maybe a cup a cup of coffee. So I'm not completely fasted Uh, but pretty much right. I'm going into these workouts with not a lot of calories to support And my buddies have gotten used to it that now I don't feel miserable why I do it I feel actually pretty good and okay, but I still notice if I have a day where I've had two or three meals And I have a later training session Much stronger. I I tend to have a longer better workout when I do that Yeah, I think you know too, Justin, you brought up a good point the type of workout It's going to make a big difference. I think if you're going to do an endurance workout It's going to be long and rolling. You're probably going to want to eat Yeah at some point you might hit a wall and that's not going to feel very good But it is really interesting at the variance between People and how they feel and you really got to look if you feel better Working out first thing in the morning without having any food Then do it if you feel better eating an hour or two before then go ahead and do it I really don't think there's a wrong answer here Next question is from taylor louise If you're in a calorie deficit, would you expect to experience more muscle soreness and a longer recovery time? If so, should you reduce intensity or volume or increase calories for a couple of weeks? Good question. Yeah, so question. So let's talk about soreness for a second because this is something that's Interesting I will get more sore when I bump my calories versus when I cut them now It's not because of the calories because you're training harder. I'm stronger. Yes Like I'm lifting more weight because the more yeah, and I notice this if I cut my calories I don't get sore like I like I normally do if I cut increase my calories now I'm all of a sudden lifting 10 15 percent more weight I'm going to get sore now. Let's go back to recovery because soreness and recovery aren't necessarily they're somewhat connected But they're not synonymous with each other Can I handle the same volume load and frequency on a calorie deficit as I can in a calorie surplus? No, I can't I just don't have as much energy My body has less to pull from Um, if I'm well fed I can work out more more often and do better. So At some point cutting your calories will reduce your body's ability to recover. You just have less You know resources available to fuel your body That's the simple way to put it is that when you train and we lift and you get sore from your workout Your your body needs to pull from nutrients to recover primarily like from protein, right? So it's looking for that ability to recover adapt and build muscle if you restrict It's it's resources and you don't give it what it enough of what it needs It's not going to do it as effective. So I if all things are considered equal and I train Intensively and volume wise consistently and the difference between calorie deficit for surplus I know it's a significant difference in recovery. In fact One of the things that is always a clear indication that when I'm not tracking and I'm just eating intuitively That I'm probably under consuming protein and or calories is that I'm having a harder time recovering Yeah, like that's one of the first things that go to things that I start to assess is that And I know my personal habits is under eating protein. I just think it's hard for me to get 200 grams consistently unless I'm actively pursuing it So normally this is one of the signs that reminds me of that is I keep noticing like man I'm just not recovering very quick and I just it shouldn't feel this way. I shouldn't feel sore for this many days I know how hard I'm training. I didn't do anything out of the ordinary And that is normally indicated for myself that oh I'm probably not getting my body enough nutrients. It needs to really to recover fast enough Yeah, bomb with you so with the self governing aspect of that when you're in like in a deficit I just don't tend to over Exert myself quite the same as when I'm like super fed and like getting after it But I mean that would be like the the main difference between that for being sore. Yeah But yeah, it's as far as like recovering like yeah Making sure my protein and is in there is is is essential for me to feel like I'm fully recovered Yeah, now there is a school. There's a quote or a school of thought that says which is so dumb They say there's no such thing as overtraining. There's only under eating right now. That's not true Yes, you can under eat and that can affect the revival, but it's not absolute So you can't just eat your way into recovery Muscle recovery and that means that you could just train as long and as hard as you want And just what you'll end up doing is overtraining terribly and getting fat That's what'll happen if you if you apply that in in an extreme way You're just you're not gonna your body won't improve and I look I did this as a kid I remember reading this and thinking oh cool Let me just eat it more and more and more and no it doesn't work You could totally over train regardless how much food You smash into your mouth. So look head over to mind pump free comm so you can check out some of our free guides and free information We have guides on everything from fat loss to muscle building to specific lifts We have a guide on how to squat better for example, again, it's mind pump free.com You can also find all of us on instagram So you can find Justin at mind pump Justin me at mind pump sal and adam at mind pump adam Not falling in love with ideas Which is this huge flaw for people who are aspiring entrepreneurs is they get this idea And they fall in love with it But the idea is Always terrible if you've Hung your self-esteem