 Boom, welcome back to Mind Pump. In this episode, we talk about how to choose the best protein powder for you. By the way, if you have digestive issues, that's probably not the one. Also, later in the episode, we talk about how your penis shape can actually indicate your risk for cancer. Then we talk about the ages you peak at everything. When are you at your strongest? When are you at your smartest? You may be surprised. In the second half of the show, we coach four live callers on questions such as, how can I become more explosive with my lifts? I have a body part that just doesn't respond. What can I do to develop a connection with that muscle? And also, is 15 minutes a day really enough time to build muscle? Well, we reveal the truth on that one. Speaking of time, we are posting a lot of new clips every day on our Mind Pump Clips channel. These are short clips from the show that are easy to share, easy to consume. Again, Mind Pump Clips, go over there and subscribe. All right, enjoy the show. There's so many protein powders to choose from. How do you know which one's the best? Here's the most important factor, digestibility. How easily can you digest the protein? It's more important than the essential amino acids or the branch amino acids that are found in the protein. How much you can digest or how well you digest the protein, by far, will tell you the most about whether or not you should pick that protein or not. OK, so we, we work with at least three companies that, I almost thought in my head, they all have protein powders. Now, personally, since you have the tummy issues, what in, what in your order, best to worst and why? It, OK, she'll say worse. They're all good. We wouldn't work with them if they weren't good. So let's start with that. You mean for me personally? Yeah, you personally, you personally, if you go, my number one go-to of the protein powders is this one, my number two and number three. Well, OK, I'll tell you what. Hands down, by far, the easiest protein for me to digest is the Paleo Valley bone broth protein. You've been saying that. Has any, has anyone else used it yet or tried it yet? No, I still haven't tried it yet. Oh, what do you think? I love it. OK, I trust your opinion. First of all, this is not bullshit. OK, 100 percent. Their chocolate is the, this is one, I dare you to test this out. I'm not making the shit up. If you sell it too hard, though. No, no, I'm telling you right now, it's the best tasting chocolate. Under promise, under promise. No, it's really good. Thank you. It's really good. Bro, like that. I mean, I mix it with some macadamia milk and shake it up. I mean, it's like drinking chocolate milk. And they put a little bit of salt in it, too. It's like chocolate. It tastes like chocolate donuts. Oh, yeah, exactly. That's the word that came to my mind when I ate it. Bro, it's better than whey. It's better than any protein I've ever had in my life. All right. OK, OK. I'm telling you. Anyway, anyway, we're the whey guys over here. No, no, no, here's the deal. I can handle it. Here's the deal. You guys know me. The taste I could care less, because I'll just take a supplement for the hell of it. So it surprised me. Well, that's why we don't really trust your opinion. But the fact that Doug is co-signing for you. Doug's co-signing. That means something. I had Kyle. Have you got it? Did you try it, Andrew? Not the chocolate. OK. Not the chocolate. No, unflavored is unflavored. It tastes new. Chocolate donut? I swear to God. I had Kyle try it. He's one of our editors. And Kyle was like, you're right, bro. I'm saying that for the show, though. Not much. I don't think this is just us here. Yeah, OK. So anyway, OK. So forget taste. I know people are all about taste. Fine. This tastes amazing. They have one that's unflavored. I like that one, too. But just because I like it to be basic and plain. Super neutral. But here's the deal. This is why this is such an important thing to understand. So it's definitely true that gram per gram, there are some proteins that are better than other proteins. And it's largely due to the essential amino acid and branched chain amino acid content, in particular, loosing. So essential amino acids are. So if proteins are made up of amino acids, that's the break up. Essential amino acids are amino acids that your body or the human body cannot make. You must consume these amino acids from food or from, let's say, a protein powder, something like that. So that is the most important part of proteins, because otherwise you could synthesize your own proteins or your own amino acids. Among those essential amino acids are the branched amino acids, loosing, isoleucine, and valine. And of those, loosing seems to trigger muscle growth the most. So they'll rank protein powders, they'll rank foods, and the loosing content will often tell you this is a better or worse protein for building muscle. This is all true, okay, all true. But here's the, this is the rub with all of that. If you can digest another protein exceptionally well, well then 70 grams of bone broth protein is gonna be better than 40 grams of whey protein. So although the whey protein, for example, not to knock whey protein, but I know whey a lot of people have digestive issues because it's dairy, and dairy's one of the common, most common, I guess, intolerances, even allergens that are out there. Whey is very high in branched amino acids, very high in essential amino acids, and bone broth or collagen, not so much. But if you can digest, like me, I could digest bone broth protein like water. Like literally I could pound a 100 gram shake, which I do, and nothing. It affects my digestion like I drink water. So I'm gonna reap the benefits of it because the protein content's so high. So this is something to consider because I know people, one of the comments that people will have when they go on a high protein diet or take a lot of protein powders is what? My farting, your stool, yeah. Gas, so those are all signs that you're not assimilating the protein very well, meaning you could have the best protein powder in the world on paper, but if it's causing digestive issues, you're not assimilating all of it properly and you're probably causing maybe some inflammation, which can cause cortisol spikes, cause all kinds of things that are not conducive to building muscle. Is this lower of grams of protein per serving or is it pretty high still? No, it's still, it's very similar, right? So like one scoop is like 15 or something like that. Grams of protein, collagen or bone broth, which is high in collagen, is high in like other amino acids that are good for connective tissue, skin, hair. So, okay, would be really interesting. Have you seen any studies which would be really neat to see is somebody who does have a dairy intolerance like you who takes in say, you know, 40 grams of whey and then 40 grams of bone broth and then what ends up happening afterwards? Is there anything out there? I mean, obviously it makes kind of common sense, right? If you are farting and shitting yourself when you do anything that's dairy related. It doesn't even have to be severe, it could just be gas. Like people accept protein powder gas like it's supposed to happen. Part for the course. I can't help but remember the time when we were with our boy Craig, dude. It's just- And he crushed the room. Like, hey, he's a really smart guy too. And I'm just like, hey, that's not fucking normal, bro. Like paint is not supposed to peel off of walls when you fucking fart in it. Like clear the entire box. Yes, no, and people have no idea that your digestion plays such a huge role in your ability to build muscle, burn body fat and just your health. You know, you can't, if you can, look, a rock is full of minerals but it's useless if you swallow a rock because you can't assimilate. So, and I'm using an extreme example, but if your protein powder, if you have a protein powder where you're like, ooh, I could do one serving but if I do more than one serving, I start to get gas or I start to feel digestive issues. I would encourage you to seek something else out. Now here's the beauty of bone broth protein or what it's high in, which is collagen. This is actually a protein that's encouraged for people with gut issues. If you look at gut health protocols, people have digestive issues, one of the foods that they recommend is bone broth or collagen because they are high in the amino acids that help repair and build the gut. Not to mention collagen, again, which is very high in bone broth protein, is one of the most satiating proteins you can have. So if you're dieting, this kind of protein will keep you full longer. Now this is a known fact. The way is the least satiety producing. So whey might be good for someone who's trying to bulk and trying to stuff calories and they're having a tough time. Whereas collagen or bone broth may be great for the opposite. Now, and the reason why I'm saying this is I know in the past, I've talked about the superiority of egg protein and animal protein and whey and all that stuff, which is all true. But again, the fact that I can take so much bone broth, I can literally take 30 grams with every meal. The firehoses. And notice no negatives whatsoever. And instead what I get are the positives of having a super high protein diet. So it's an important thing to consider. And I know that people have digestive issues, or I should I say digestive issues, the protein powder is so common that we think it's normal. I did, I thought it was. Everybody's like, oh, I got those protein farts because I'm taking a protein powder or whatever. So that's that. But I am gonna have you try the chocolate. And I know you'll be honest. Now that Doug's co-signed. I mean, yeah. It'll blow your mind, bro. I don't know movies and supplement recordations. I just don't take that from you. Wait, wait, wait, wait, wait. Supplement record, you mean taste? Yes. Okay, that's what I mean by that. I was gonna say it. Cause you're like, it's amazing. And then I taste it. I'm like, I don't care if this makes me live like Superman. I don't want to take this shit. We will notify you in the comment section that you won MAPS aesthetic for free. Also, we got a sale going on this month. Two programs are 50% off MAPS OCR and MAPS cardio. Both half off. If you're interested, click on the link at the top of the description below to get yourself set up. All right, here comes the show. Speaking of Superman, you're like famous. What? Yeah. Bro, this is creepy. No, not true. Did you see the video? I saw the eye in the sky. They found you. Adam and Katrina went to a Warriors game. That's a basketball team, right? Yes, that's it. And they're watching the game. I was just kidding. I know it's their basketball, but they're watching the game. And somebody who lists as a mine pump was up like weighing the, like in the stands and zoomed in on Adam and then posted it on Instagram. Can I say though, I did. So I ran in, I ran. That's so weird. It's like finding Waldo. I ran into the couple and they said hi. And I do appreciate this. Cause I get, it is weird for me when people stare or act weird, you know? But if you come up and you say, like the guy walked right up and said, Adam, like as we were getting ready to pass. Yeah, that's. And then immediately led with my wife and our huge fans of the show. So then I know, like right away. Cause there's sometimes where I've had people like come up and they just start talking to me. And then what I'm at- You have to go through your head. I'm doing this like, am I supposed to know this person? Or like have we not- Did I train them a little? Yes. So I'm like, I'm like racking my brain like, and they don't tell me anything like they're a fan of the show or something with that until maybe we've been standing there for a few minutes. And it's always such an awkward exchange when that's the case. Cause then I feel guilty like I'm supposed to know who the person is. So I do appreciate when people say hi like that. And then, but I, you know- It's weird for me. It's way too weird for me. Yeah, no, I got a little upset. Katrina, cause she got drunk at the game cause the seats had unlimited drinks for us, right? She want to get her money's worth. So that's just- And now you know people know you. You're having a good time. People are watching, babe. She's introduced, she introduces me like that. I'm like, don't do that. Wait, how does she introduce you? She introduces me as who, what like, mind pump and who like that. Instead of just saying, this is Adam. This is mind pump, Adam. Yeah, like she starts talking to people like that. And I'm like, honey, that's so embarrassing. Please don't do that. And then I'm like, have like, person's like, you're famous. I'm like, no, no. Like, no, I'm not. And then everybody turns around, you know? And everyone's turned around. They're all looking at their phone and shit. I'm like, this is embarrassing. It's fun. That's not that bad. That's not a bad drunk story. I thought she was worse. No, it wasn't worse than that. She's just proud of you. I saved her though, you know? Yeah, we actually had someone land in our lap. So that was pretty funny. A player? Yeah, Moses Moody come up for a land. I saw it coming too cause he was driving hard of the lane. We were literally right underneath the hoop. So I had a feeling that it might happen. And someone swiped the ball from him and it went off his knees. The ball went flying. And she had a drink. Thank God, I hit it. And then, but I slapped it instead of catching it cause he was following right behind. And then I caught him before he landed in her lap. You catch the ball? No, I slapped the ball down though. So like he was, he was going over a layup. You keep the ball right there. Yeah, I was going to ask you. Is that like baseball? Hey, why can't you keep the ball? Mind, mind. That would have been funny though, if I tried it. I feel like that should be the rules. Oh, that's baseball. Like at that point, you're that close. Like you kind of always have to have your head on a swivel, right? You look away. Like you could get like a shim to your dump. Oh, I've seen that. I've seen people, I've seen people get jacked because they're talking. Yeah. And their courtside like that and player or a ball. I've seen balls. Yeah, there's you playing and you caught him like he sat in your lap. Like you caught him. So I know I caught his, like his chest. So he was still, he was, I caught him before he fell. So I caught him before, I told him, I told him he's doing good. So yeah, I couldn't get out of there. Get back out there. Did they win after? We did. We did. We did win. Although, why do you say we? Because I'm, he's part of it, dude. He's wearing the uniform. You didn't do anything. Oh, look at him shake his head. He's so bad. You know, it's funny people do, I've been called out for that before. And I actually try not to say we. It's a bad habit. It's a bad habit to say we like that. That's how much he gets into it, dude. I've never missed, I get it. I was saying that about you. I watched every, I watched every game, every post game interview. Like I feel like I'm a part of the team. You know, I don't get anything when they win. I don't get anything when I win. I'm going to just start saying that shit. You know, the cracker jack, we, I can say we. I only do that with the Warriors. I don't feel as much as I'm a fan of like other teams. I'm not as big of a fan. So I don't say we, I have so much buy. Is that like a sports fan thing to say we? Sure. It is, huh? Yeah, yeah, yeah. Because you, you identify with the team. You're like committed to the team and their success. I'm going to watch MMR and be like, yeah, we can do that. I mean, I, I mean, I gamble on them all the time. So I feel like, you know, and they, something they come through and I win. Did you win on this one? No, listen to how this, how this went down. How funny is this, right? So we won the game. Warriors win, but the spread, the spread was higher, but I teased it, which means I bet with another game earlier in the day, which allows me to manipulate the points by six points. So I had Warriors minus five. So that, what that means is that the Warriors need to win by six or more. Otherwise you don't win. Yeah. Otherwise I don't win. Okay. So we, we were, we were up by 20 most of the game. The fourth quarter, they come all the way back and they get it within four points at one point. And it's like a minute, a minute and a half left. And I'm like, Oh my God, are you kidding me? I've had this locked all game. Then we go on like a little small run and we pull away again to like 12 points. So I'm like under a minute, like 12 points. So like no big deal. Then they hit a, then they hit a bucket again. I'm like, that's right. It's still like 30 something seconds. I'm fine. The end of the game, what normally happens when, when it's almost impossible, time-wise and, and point difference, most guys just let the clock go. If it's like 20, 20, 30 seconds, yeah, you're, you're, you know, six plus points away from us. There's, you know, there's no such thing as a six point play. It's only 20 seconds left. So they'll normally dribble it out. Some fucking rookie is in on the other team for the Kings, runs down, pulls up. No one's playing defense or just standing there because they know the clock's gonna go out in three seconds, hooks up a three and it hits and it lands on my spread. Some fucking, $1,000 I didn't win right there. Literally like that was like, I, right now I didn't lose it because it landed right on the spread. So if it hits minus five, it hits five, I push. So I don't, I don't lose. Yeah, but I mean, I, I mean, I had a thousand riding on it. That was, I like already I was already celebrating. So that we, the buzzer goes and everybody's celebrating. Oh, I did. Everybody kind of turned around and look at me all weird. I'm like, no, yeah, throw your beer. Wow. So those seats come with unlimited alcohol. They do. And food. So they have a good food. Yeah, real good food. So they have somebody running it or they have like a club that you have a club. So at that level, at that level, you actually have access to all these little private clubs that they have. And it's funny because there's like, there's like levels to it. So you have like the court side seats and then you have like a one through five, which is right behind there. And then there's three, like there's J.P. Morgan Chase, like they're like private area. Then they have like another like private area and each one, the perks are better. So like, if you're in like the lower level, like good seats, you can get like sodas for free and beer on tap for free and pizza and like chicken nuggets and fries and stuff like that, which is cool. It's a cool little and it's got a cool lounge area. And then the next one up, you get like alcohol. So you can get beer and hard alcohol for free. And then it has a little bit better buffet. And then the top tier is like, like hell of good food. Hell of good food, unlimited drink. Happy endings at the end of the game. Not quite that. I mean, it gets everything else next. I have no idea. So yeah, Katrina was like up and she made friends with the girl that we were sitting next to. We had the co-founder of Airbnb in front of us. And so she was like talking to him and she's like, I'm gonna try and get him on the show. I'm like, what? No. Like, no. It's got all that liquid courage, you know? She's like, what? We're networking. And then she probably talks shit to you. Yeah. You don't want to do this. She's talking shit to me and it's loud. He's like, right there. I'm like, oh my God. Bro, that's a mirror right there for you. That's your wife is you, bro. That shit. She is, dude. She's too much for us. No, I tell you what she is. That was one of the things that, I mean, made me fall for her when we first got together was, I used to love to do like networking with her. And that used to be like in my late 20s, dating. Shake and bake, dude. Well, I just, having a partner, for me, that was like a must have. Like some guys don't care about this, but I always wanted a girl that I could take to a party or go out to an event like this. And I could completely like bail on her and leave her. And she would. We could hold her own. Yeah, she would hold her. And I'd walk over and find her and she'd be like, five people will be standing around and she'll be running the group. And she's like that for sure. So I like. I like to leave my girls at parties. I know that sounds weird to say that, but that's like a, she'll tell you, like one of the first times we ever hung out. That's a, I just, I intentionally bail and then let her kind of do her thing. She did the same to me, you know? Like I had to go to parties or I don't know anybody. And you're just like, hey. No, I give Jessica very, very explicit instructions. I say, you need to be stuck to me everywhere I go. Anywhere I go, you stay right next to me. And you just, you just ask questions. No, that's not what happens. That's not what happens. Now, when you're that close, when you're on the floor at a professional basketball game, cause these are huge, crazy, ridiculous athletes. Because I've seen, I saw a 90 mile an hour fastball once up close, which is very different than when you watch it on TV. Blow your hair off. I've also seen a college level D1 athlete, football player run who, he was like 280 pounds. When you see it that close, it really changes your perspective with it. What does it look? I mean, cause he's got- I think it's even, so I've been to all sports, like we're most sports, I should say, hockey, football, basketball, baseball, and at that type of experience really close. And I think basketball is the craziest because of how huge they are. Yeah, they're big giants. I mean, football guys are big too. Like a football player is really big, but one, when you're sitting on, even the best seats in the house for football still- You're not like on the grass with- I mean, they can't land in your lap. They can't- Thank God. That can't happen in football, right? And they're not quite- But basketball, I mean, you watch a basketball game and the smallest guy on the court is normally an inch or two taller than me. So that is- And then they move like they're tiny and agile. So it's like this weird to see this human that's like seven foot tall, that moves like lightning fast and the footwork. And yeah, it's incredible to watch. We're, Katrina and I both are huge basketball fans. So we have this extra appreciation for the game. Like we see the game within the game. And so I geek out on that stuff and it's really cool to have a partner who sees that stuff. Like she can see a play develop like I can and we're already like elbowing each other like knowing what's going to happen. Oh, that's awesome. And to see it that close is always really- That's awesome. Really, really cool. I would just be enjoying the drinks and stuff. Talking to the Airbnb guy. Dude, speaking of partners and stuff, I feel like baby's coming soon. I feel like very soon. She's doing the crazy cleaning. She's doing the like sending me super nice messages. Followed by a crazy one. No, all super nice, this is new. No, no, no, all super nice and the super cleaning and organizing. And I'm like, oh, this is coming soon, man. I'm excited, bro. Did you, I read a crazy study. They did a study in Spain on men who had babies that were seven to nine months old. And they had, they took these same men, scanned their brains before they became fathers and then scanned their brains at seven and nine months or seven and nine months after they had a baby. And they found, and they used control. So they use control groups. They found changes in the brains of the men. Like lower IQ. No. Yeah. Lower testosterone, lower IQ. No. No, look, I'll bring it up to you. So it was, it suggests, the study suggests that more higher order cognitive processing is involved in fatherhood. So the cortical regions. Oh, I could test that. I think so. So cortical regions that are, that where they saw changes are involved in social cognition, goal oriented attention and empathy, empathy. So while sub cortical regions control an ancient reward motivation circuit. So they're all key parts of the brain for optimal parenting. So how cool is that? So the brain is plastic. It literally changes as plastic. It becomes more plastic when you first became, become a father. Can you all remember what like was the most significant change in yourself that kind of happened like immediately? Obviously as you, as you progress into fatherhood, lots change, a lot of stuff changes. But do you remember something in you that just was so different that you're like here? Bro, every year. Everything, yeah. I mean, well, and I just say that like tongue in cheek, but it's real, like I, you just are so much, you just recognize like so many more dangers and so many more potential things that like you're just, you're on the peripheral always like looking out now instead of like just thinking about your day to day thing or whatever, you know, I can just handle myself like pretty easily at that point. But now I have to like consider the fact that I have to look out for this little human being. It's like, oh, that just struck me as, yeah, what about you? It's weird that God, it's like everything changed. I think the biggest thing was how much more important this creature is, right? This human, this baby is than anything else. And there's no words to describe it like that. Like everything else doesn't matter now. All of a sudden everything matters in relationship to your kid. Like, oh, my job, well, that matters for this. Oh, those hobbies have, that may matter for this. Like all of a sudden it's like nothing's more important and then you don't, and it's a weird feeling because it's so powerful, I don't know. And that provides, you know, sort of mechanism going in overdrive. It could become dysfunctional, right? Cause you'll just overwork yourself. Totally did that with my first kid for sure. Doug, do you remember yours? Yeah, for me it was sleep. Seriously, I know what I mean to say is I used to be able to sleep through anything. And then as soon as Brianna was born. Like high alert, like I'll say the high alert. And from that point forward, anytime there's like a noise or something, I'm up. I wake up. Yeah, so totally different. That's interesting. What about you, Adam? There's two things that come to mind for me that were really different. One, money, my relationship with money was really interesting how it shifted so radically really quick. And I would say I've always been good with money but I've always had, also had this like, oh, I can always make it. I'll always have it versus like really Nelson being like planning and thinking like 10 years ahead. Where would I want to be able to do this? Like that's a big one. Yeah, like I used to not be that way. And then the other one like, you know, the WJD, what would Jesus do thing? I have this like, what would my son think if he saw me say that or do that? Like I never thought, I used to have this attitude of like, I'm nobody's fucking role model. That's your bad if you think you should look at it. We have you saying that on the podcast. Did I say that? Many times. We first started this show. So was my attitude forever, was like, I just, you know. Now you are. Yeah, so now I do think differently because it's my son, right? If I'm like, it's your bad if you follow me if you're somebody else. If your kid's doing it. I warned you. I warned you. I'm not your kid's dad. Yeah, yeah, right? But now that I have a son, I actually do process that a lot. There's times when I'm contemplating something, whether I should or shouldn't do it. And one of the things that without even trying, I go, what would my boy think of his dad if he heard that or saw that or knew that? Like, and that many times. Here's something that's weird is I can make myself emotional at any given moment. If I just think about my kids and I think about something bad happening or something, am they getting married or not having their own kids? I could literally do that any minute at what, if I wanted to, to the point where I block it out. Don't think about it. Don't get emotional. You know what, along those lines, Sal, is I actually, those creep in weird like that. I get like, I'll have these weird like over the top, like, I don't even want to repeat them. I don't want to put that energy out there and say it, but like, I will. Like, where'd that thought come from? And then you just ruin your day. Yeah, just why would I even think something so terrible would happen like that? And it does hit like hit me to the core. Like that's something. Oh, you just wait till they get a driver's scenario. Bro, and they get a driver's license. My oldest is drives and I don't remember where he was going, but I call, oh, he was here. He was here doing work and they were having a meeting and so he didn't answer his phone. So I call them, he didn't answer. Okay, I wait like five minutes. Immediately the scary thoughts start, what if, you know, he just started driving and what if, then I call over here to see if somebody's with them. Nothing, I look on this phone, find my phone. I see where it's at and I'm like, well, what if you got in a car accident right in front of work? And I'm like freaking out until he calls me back. That was all in a 10 minute period. Like that never happened before. You know what I mean? It's weird stuff. All right, some more cool science. Did you guys know that they can predict cancer risk by the shape of your penis? Wait a minute. It's like some, it's like some horoscope bullshit. No. That sounds like, or like a real thirsty scientist. I just read an article. I just read an article. Now before everybody freaks out. I can predict. Before everybody freaks out, there's something called, I think it's called, let me think, by the way. What are the shapes? By the way, this is a study. I thought they were all mushroom-esque. No, no. Very German helmets. Is there another shape? Is there another shape I'm unaware of? No, having to do with if it's curved or whatever. So one and a half million men, this is a study of one and a half million men find a link between penis shape and cancer. So they found that people with a curved penis had a significantly higher chance of developing several types of cancer. What? So now, hold on. Man, two strikes. Called, What, two? Who lost the curvy one? You know, that's an S curve. You got an S, bro? That's a... Two strikes. I don't know. He didn't feel like that. No, it says, okay, so first off, it's not a normal curve. Obviously there's normal curvature to some people's penises, but this says that people with penile fibrosis, I don't know you guys, did you guys know this is a thing? Penile fibrosis called Peyroni's disease. So this is when some of the erectile tissue of the penis- What is it? Okay, sorry. I don't want to jump to conclusions. It's where some of the erectile, so you guys know that, I don't know if you guys know this actually, it's extremely important that you get erections while you sleep. And this happens when you're first born, this happens to babies, it happens until, hopefully until the day you die. Because the tissue of the penis has to expand and contract and stay healthy because it's like a sponge, right? So there's a disease called Peyroni's disease where, and this can happen through injury or can happen through poor health where some of the tissue becomes hardened so it no longer can expand and contract. And that's what they think the problem is. So people who start to develop this, they'll start, their shape of their penis will start to change and will curve in one direction or another because some of the tissue becomes, I guess, like fibrosis? Oh, so there's some people that didn't have a curved penis to start with. Correct. Got a curved penis there. Yeah, except for some like, well, that sucks. Start leaning. No, but it has to do, I know, but it literally has to do with that. And there's actual pictures here that we could post for the, Great, yeah. For the YouTube. Are they yours and doctor? No, they're cunt. She's some leaning towers. Neurrr. Yes, which one's mine. They're cunt, no, they're like, they're like not real pictures of drawings. Oh, drawings. Okay. But yeah, I read the title. I'm like, who's studying this? How the hell did they do this? That's what I'm wondering. But yeah, so the, apparently, which is kind of cool, the health of the erectile, of your erectile tissue is closely connected to your overall health, which is kind of cool. Yeah. Yeah. There you go. Hormones and balance. The more, the more you know. The more you know. All right. I'm going to bring some more cool stuff for you. Now that I talked about wings, which, Yeah, I was going to transition to my wife sleeping, but I don't know. Wow. That would be such a good transition. I want to hear that first. Because speaking of curved dicks, my wife and I had, she was examining me the other day. No, what happened with your wife? No, so yeah. So I've been taking a lot of the mellow out of the back and I know nobody's fighting me on that right now, but it's not for me actually. Like Courtney has been taking all of mine because I've been looking for her at the house. I'm pretty sure like she's been doing, like every night is addicted to it, but it's been getting really good sleep. I mean, I really think that, I mean, the studies, I think 60% is what I read. Yeah. 60% of people are deficient. So you have more than half. I really think it's one of those supplements. And this is the type of reviews that you know. By the way, some people, I'm gonna review some of them like, oh, I really didn't notice anything. Then it's literally either that or, oh my God. That's literally what I get. You guys, I don't know if you guys, you guys probably don't check because I'm the one that does this, but there's different forms of magnesium in mellow. Each version or sorry, each form gets absorbed by different tissues in the body. So some are better for the brain, other better for the central nervous system, others better for muscle tissue. So they include, I wanna say, three or four types of magnesium. So that's why some people are like, cause I had messages from people who'd used another type of magnesium. And they're kind of like diuretics or like. You mean, relaxative? Relaxative, I mean. Yeah, there's some are not absorbed well at all. And then you can just take a ton of it and just poop yourself. But no, these types that they include are the ones that are. Do you know that something I've actually noticed before was I've taken other brands of magnesium and it does make me have to go poop like pretty quick afterwards. That does not happen with mellow at all. At all. That's never happened where I've taken it. It's not the laxative version. It's the, these are the, these are the forms of magnesium that are get assimilated well by the body. They also throw a little GABA in there, which is a, it helps. Yeah, I think that one helps. And that's, there's also theanine. Yeah, so magnesium glycinate, aquaman magnesium, magnesium lactate gluconate. Then there's also GABA and theanine in there. And there's some trace minerals. So sodium bicarbonate, but that's just to give it the, make it fizz. So that's, and those are all things like, try it out. This is what I like about mellow. So Ned has their hemp sleep blend, which is a hammer. Like you take that, you're going nine, nine. Oh yeah. That's the one I take on, if I'm on the road. Yes. Hotel boom. Yeah, that's a hammer. Mellow is daily. You can use that daily. And it's not going to like just knock you out. When they had the lemon flavor, was that just like a, like a one-off thing? Or is that like consistently stopped? Because, and I know they're going to listen. So I'm asking the boy, if you're listening to this commercial. I like the lavender one, but I'm with you on the, I like plain and lavender, but I haven't had the lemon one. Oh, it's still there. Meyer lemon. Yeah. Please, can you guys hook it up with everything else? Can you guys send me that one so I can try it out and talk about it? Cause I haven't had that one yet. And I love it. I take it every single night. So, and the only reason why you can get ahold of it is cause I've already like, You already stocked up. Oh yeah. No, I have like, I have like 12 boxes stocked up at my house. That's a lot. Yeah. I thought I was good. And I seriously was like putting my travel thing together and was like totally depleted. And then I finally found out. I wouldn't like every night. I would say of all the, the partnerships and supplements that we have, I've been the most consistent with that than probably anything else because it was so impactful for me. I just didn't, and I didn't anticipate that. I didn't think that it was going to be a big deal. I'm so glad we ended up. You were, you lacked magnesium. Remember when you did the test? Yeah. Well, I mean, obviously looking back now, it makes total sense, but I didn't realize how much I would feel it. Like a lot of times, come on. Let's be honest. Bro, having a mineral deficiency is a big deal. If somebody has a mineral deficiency and they replenish that mineral, it's life-changing because you get symptoms. The deficiency symptoms can seem like chronic disease, can seem like anxiety, can seem like insomnia, pain, all kinds of weird shit. And you live with it so long it's like normal. Yeah. You don't know any difference. Basically, now you're getting what you're supposed to and now your body can operate the way it's supposed to. Yeah, what was life-changing? It was life-changing for me. So I found a super cool chart that I wanna share with you guys. It's the title of this chart is the age you peak at everything according to science. Can we guess? Let's all guess. No, no, no, no. What do you mean everything? Like all categories. Thank you. So it's not the age you're the best at doing everything. It's the ages you're the best at certain things. Okay, so tell us a certain thing and then we guess. Let us guess. What age do you think we peak at learning a new language? Oh, that's six or seven. Seven. Oh. Seven, right on the dot. One for me. So science says that's the best. What about brain processing power? So the power of your brain actually process, right? To go through calculations. Is that like to analyze? Yeah, so brain just pure brain processing power. Is this just for men or men and women? I believe this is both. Okay, so I'm gonna say 29. I'll say later actually, let's say like 40. So it's 18. Now here's the deal. Let's suck at this game. What you guys are saying kind of makes sense, but you guys are thinking of things like achievements and stuff like this is pure. I'm thinking of acquiring data points. How many of these are there? There's a whole bunch. So I'm gonna go through them because those ways take forever. No, this is kind of fun. 22 is the peak of remembering names. The peak of female attractiveness to men. Whoa, yeah, these are a fun one. Female. So at like the hot, like what age are women generally considered the most attractive to men? Oh, to men. Yeah, 20 is on trouble. Yeah, 23. On the dot? Yeah. Adam's pretty good. Come on, come on, give me that one. What's the peak for muscle strength? For guys? This is for everybody. 25. 25. Get. Come on, let's go. Are you cheating? No, I'm not. This is bullshit. Keep going, come on. How does he know all this stuff? I've got a photograph of memory. He used to work at a carnival. No, that's this guy. Come on. What's the peak? Some of these are boring, so I'm going to skip some. The peak performance for running a marathon. Ooh, that actually is going to be later. It's going to be... 32. 35. That's a good guess, actually. I like that. I'm going to go with just, I'm going to go even later. 38. 28. 28. Okay. The age that you can remember the most faces? 32. Now here's some cool ones. Jump again. The peak for making a Nobel Prize winning discovery. Oh. 60. 40. 40. Oh, 40. Justin gets one on the books. The peak age for men with salary. So the general age a man will earn the most he's ever going to earn. 48. Right on the dot. 48. Right on the dot. Wow. So now I'm going to skip some, because these are pretty cool. The peak age for understanding people's emotions. So on men or women's side? For both. It's general. It's 51. Oh, wow. Yeah. Emotional intelligence is way behind, huh? You know it's cool about that. Oh, lagging, right? I don't understand that for men, but women. What's cool about this is there's a lot of them after our age. So it's kind of cool to look forward to this, right? Not done though so much. You're pretty much peaked out, bro. Yeah, pretty much, yeah. I'm pretty much washed up. Yeah, you're pretty much peaked. He's ever stood ever stood again. No, he's not. There's a lot. He's still hasn't hit yet. Let's do some ones we're done with. Life satisfaction. 69. OK, so I tell this story about that. As children. Listen, I tell this story to people that like talk about, like trying to go, oh, this is the best time, like eras. I'll never forget, I was writing this bootcamp class that I had for years and it was a pretty big site. It was pretty, I see like 20 something people on the day that I brought this up. And I have literally from age 18 to like 65, maybe even a little bit older in there of people. And I was curious to them that when do you think was your best years of your life? If you know that you're looking back and every single person said right now. Yeah. They said, and they all had reasons, even the oldest one of why life is better at that age. And so it just continues to give the things that you trade off for youth, say looks and agility and those things like that, you gain wisdom and security and confidence. Here's two of them that are fascinating to me that tell us a lot about certain things that we tend to struggle through as we, especially for people who are interested in health and fitness. The peak age where you are happy with your body is 74. Wow, it takes that long. You know why? That's just, I don't give a shit no more. No, it's not that I don't give a shit, it's acceptance. I mean, obviously- Yeah, but it's a long time for you to go to finally accept it. Well, I'm sure there's, remember, this is average, right? So some people are younger, older. But I love this because this tells you right now that if you're just so unhappy with your body, it has less to do with the way your body looks and more to do with how you care about yourself. And that's why when people are 70 fucking four, they hit that peak. It's like I always refer back to those pictures and you're like, oh my God, I was so great looking back at it. It has nothing to do with that. In that time period, you're just like, oh, I hate myself. It also explains the old guy with no towel walking in the locker room, you know what I'm saying? Yeah. Just talking to you- Just super confident. Talking to you with his foot up. He's hella happy with it. In fact, you know what I'm saying? Yeah, just beer belly hanging out and everything. So here's another one. Here's another one. Let's catch the game. Here's- Here's- Just blow. Blow. Just blow. No, Carl. That's the way I hear it though. Carl, put it away. Here's the last one that I think is pretty cool. The peak for psychological wellbeing, 82. When you're dead. No, obviously they're alive. Michael, you know what? This is so cool because, again, it's like 82, you're old, you're less mobile, you're less. There's all kinds of stuff people would say, oh, I don't want to be in my 80s. I don't want- But that's the peak of psychology, which tells you what it has less to do with the shit you have and how mobile, the body, what you could do and all that stuff, how attractive all that stuff has more to do with your wisdom and how you accept life. How cool is that? Yeah, it's cool. It's a mindset, for sure. Yeah, I like that. I like that stuff, that's really cool. Anyway, so, Adam, I want to hear about Pepsi because you've written that up there for a while. Actually, we brought it up. I brought it up on the last conversation that I had with Chris Nagibi about inflation. So right now, what is inflation at eight point something? And one of the biggest arguments about inflation right now is the way that they measure it today and how that's changed over years. They changed it to measure it. I was really unaware of this actually until recently. You didn't know that? Yeah, I really didn't understand. Did they first change it in the 70s? It's actually, I think, been changed a couple of times. And since then. Yeah, so it's been changed a couple of times and it's kind of interesting how they leave out certain things. Like gas. Yeah, that really impact everybody's life, which is kind of silly, right? And so there's a big argument that's going around that the core inflation, that the score that we're getting right now is grossly under what it truly is. It's double digits. And a better indicator is things that we are using day to day like gas or in this case, why I brought this up is Pepsi. Like Pepsi is widely drank by most Americans and they have to move their prices based off of what's going on the market. And they showed a 17% increase year over year on what they're charging for that. So when I talk to people right now that are really impacted right now by what's going on in the economy as far as inflation and stuff, everyone's just talking about their grocery bill. That's what I hear, gas, gas and grocery bill. Those are the two that people go like. And are those factored in or are they not in the new definition? The groceries, I believe some of them are, not everything, right? That's right. Yeah. So how can they do that? Cause this is what they do. It was just like, remember what they did this year too about saying that we're not in a recession. Well, I mean, I understand lying is part of the course here, but like GDP quarters in a row and then. Magically this year, that no longer is. It's literally insanity. It's gaslighting. So what they literally do is they say, oh shit, inflation. They did this in the 70s first. Oh shit, inflation's really bad. Let's change the way we count inflation so that the number's less. And let's take these things out. And so the reasoning was well, gas can be manipulated by this, that and the other. But here's the bottom line. What use is the inflation number if it doesn't apply to the average person? I don't give a shit what number you come up with. If it's for shit that I'm not gonna buy, I don't care about. Or if the stuff that I buy is way more. What does that say if they're done? Yeah, it does not include that. Yeah, it says core inflation is a change in the cost of goods and services, but it does not include those from the food and energy sectors. And they cite volatility as a reason. Which by the way, PG&E, gas and your groceries are like the three most impactful things. Yeah, you know, nobody's complaining about like how expensive tennis shoes are or, you know. Yeah. Stuff like that. Streaming services. Maybe Doug, you can look up how they change, how was inflation calculated in before or maybe in the 1970s? Cause it's. I'll get into some of this stuff with Chris. So we'll definitely. This will be great. Yeah, we'll talk about this stuff. He loves to talk about this too. That's incredible. Yeah, I think it was 1980s. Oh, inflation rate is calculated by change in the consumer price index. The CPI 1980. Oh, it doesn't tell you what they were counting. Yeah. I think we have to do a little research. That's all right. We'll leave that up to the. Or tune in when I do my live thing with Chris cause it's going to be, we'll get into stuff like this for sure. Yeah. Yeah. It's, I don't know. I think the consensus is out too. I think who was it? Was it, it was JP Morgan. What's his name? The Jamie Diamond came out and said that first. Like they have just now changed the probability of a recession to next year, 100%. So it's no longer like a 80%. It's been like 75%, 50%. It, you know, is going to happen. Now, obviously there's a huge argument that we're in the recession already. Doesn't it feel like. But that's actually scarier to me that they claim that we're not in a recession and they say it's 100% certain. Yeah. So what the hell is that going to look like? Right. Doesn't that, it's not weird. Doesn't it seem like this to you that they wait until it becomes so obvious that they have to say something. You know what I mean? Well, this one feels like that. Well, they kind of have to, right? Because this one is the talking points where we, it was a transitory. That was a talking point for the last year was that this is not going to stick around. This is transitory. And so they were going to string along the transitory talking point for as long as they could until they can no longer say it's transitory anymore. I don't know. To me, it seems parallel of like how these big mega companies always have to show profit year after year after year. And now in politics, you cannot have any, like anything bad happen, like those just spin it. And you can't own up to anything that's not going well and be honest. Oh, it's, I mean, that is like the definition of politics, right? Well, yeah. But it's like, there used to be like, oh, we're going to have, there would be some real conversations like that would come out sometimes. Like you guys might want to, you know, prepare for what's coming and like, at least give us like a heads up of like, if the last pure and utter bullshit. Listen, if the last few years hasn't woken you to the insanity of it all, then nothing's going to do it. That's the bottom line. This is why I hated it at the beginning. I hate part of it. The last few years was just lie after lie after lie and blowing smoke and pissing on your back and telling you it's rain every freaking other day. So this is all par for the course. And they're just brave about it, much more brave than they were before. If you guys want to be uplifted, at least from this, like, so there's this hilarious show that I thought was like, one of the best ideas I've ever seen for somebody to, and it's just like a talk show normally, but they brought on these guests that had really unique laughs. And so like- Oh, I saw a clip of this. Oh my God, I was dying. That was a show. So I saw the clip. Yeah. Go viral. So some French TV show, but like, so they kind of placed them all together. Somebody said something that got one of them laughing and it was like, like something really weird. And then that set off another one who started laughing and then it was like this snowball effect. So they're all doing these really crazy ass laughs, which, you know, makes it like, everybody just laughs like for, I don't know, like 20 minutes. Above their names or something like that. It said like, you know, hyena, you know. The hyena laughter. They all had like a type. And so if you can totally visualize the laugh and then you hear them all laughing, it was pretty, I saw that clip. This is how I was dying. This is how weird humans are. They're like, yawning is contagious. Crying is contagious. There's been like documented events where there's called like mass where people have mass psychosis or they'll pass out. Have you heard of these? Yeah. Where there'll be a bunch of people. All of a sudden they come down with like this mysterious illness. They all pass out, but then nobody got sick. It was literally a psychological phenomena. Yeah. Cause you're reading other people. Well, I know this is controversial to say this, but isn't this happening right now? I heard this and I, maybe somebody can fact check me, but aren't we seeing like packs of girls that are transgender now that are like- Oh, there was someone that talked about that. Is that true? Do you know if that's true or not? The percentage increase in young girls. I know that's off the charts. Like hundreds of percent. And I think what I heard was most alarming about it was that it's happening in like packs of teenage girls. That's what the- Like five girls all of a sudden decide that they wanna change. All friends. Yeah. There was an author that wrote about that. I haven't read enough about that to comment, but there's an author that is apparently providing data and studies on that saying that. I mean, if it's true, it highlights the point you're making right now. It's contained. Look, laughing is this is why old sitcoms had a laugh track. They would have fake laughter in the back. Yeah, even if it's cheesy, it does add to it. Bro, try watching Full House from the 90s without a laugh track. It's weird. It's hella weird. It's so funny, my youngest. So I was watching, I was on Instagram and I went on, what's that guy's pay? Be A Man? The Be A Man page? Yeah. Boston Be A Man. Oh, bro, that was one hilarious word. It's the stupidest thing, but it's like real stuff. This one reminded me of my dad. It said, fall asleep while watching TV and then when someone changes the channel, wake up and yell at them or something like that. Like, oh my God, it's such a dad thing. You know, or your dad's sleeping like, you're asleep. Who's on the channel? It never reminds me of Sal if he's sleeping on the plane and I go to the video and he pops up right away and gets hella mad. Even if you're like 10 rows away and you're just like- I'll send you, I'll send you pops up. Don't record me. So who's doing that? I'll get you back. I have a- No, no, no, no, no, no. Spidey Sins. Yeah. So it sounds like too. But anyway, we were looking at this guy's Instagram and my oldest and I were just cracking up and Aurelius was sitting in my laugh and he was laughing with us. You didn't even know why we were laughing. So Jessica recorded him just laughing with us. He's like, ha, ha, ha. I'm like, you don't know why we're laughing too. What are you doing right now? Kid Lasser, hello. He's ahead of his time. Oh, it's the best. Anyway, yeah, we should be luck. I feel like the baby's coming soon. All right, dude. That's that. Plus my wife is looking- Did this happen to you guys when your wives were pregnant? That like dudes, check them out? When they're pregnant? Yeah. I feel like guys are like looking at my wife more than ever. I mean, she looks amazing. I mean, she looks amazing. She's glowing and everything, right? At that point. You're what? I'm into the pregnant thing. Yeah, I was attracted. I think like our sex went up when she got pregnant. Yeah, I don't know what it was. The opposite. I think most people are the opposite. It wasn't that way for her. My wife looks amazing. What I don't know, to be honest with you, maybe if it happens again, I'll be more aware of it if it was like, like it was something physical or was it something more like she's carrying my son? I think that's what it was. Well, yeah. And maybe a little bit of- But I don't know. I see dudes looking at her and whatever and she does look, my wife does look incredible, especially being sure she's ready to go at any minute. But no, I'm definitely fine. That's my kid in there. Yeah. It's just kind of weird, you know? I feel different about that now. I'm pretty confident, but normally I'm like, what the fuck, bro? She's hella pregnant. Get the fuck out of here. Eyes up here. A lot of people don't know this, but when you drink alcohol, you create a byproduct called acetaldehyde. And this is the primary culprit behind rough mornings after drinking. Well, there's a product called Zbiotics. It's a genetically modified probiotic. It's patented, so you can't find it anywhere else. That actually breaks down the acetaldehyde in your gut so you feel much better. So here's how it works. You drink Zbiotics, then you enjoy your evening with your friends, have some wine, have some drinks. And the next day, you feel better. Go check this company out. Go to zbiotics.com, that's Z-B-I-O-T-I-C-S.com forward slash mind pump. Use the code MINDPUMP22 for 10% off your first order. All right, here comes the rest of the show. Our first caller is Isaac from Arizona. Isaac, what's happening, man? How can we help you? Hey, how's it going? Good. Glad I found a slot that worked. I had to turn down the slot last week because I was out of town for a conference, but I'm lucky. We never give anybody a second chance. Oh, yeah. First second chance. So yeah, in my email, I think I must have been caffeinated that day. I included a lot of background. I don't know if I need to include all of that or just kind of go into my more immediate question. Go ahead, go to your question, and we'll ask you questions if we think we need more. Yeah, OK. Yeah, so I have gotten into climbing. OK, just a little bit of background. I had been running for the last few years, and then about a year and a half ago, I had an chronic ankle pain that prevented me from running. So I started climbing. I was doing that, and then this last summer, I got a surgery on my ankle. It was a bone spur, and so I was out of the climbing gym for a few months. And during that time, I was going kind of crazy at home, and I realized I could still manage to lift some weight. So I started nerding out on resistance training. Found you guys, lots of other resources, and I've been learning a lot and enjoying that. But now that my ankle's better, I'm climbing again, and now I'm back in school full-time. So I actually really identified with another guest you guys had on recently who was talking I think he was an athlete, but definitely like overturning himself. And I'm definitely realized I've been overworking myself. I've just been sore and tired pretty constantly. And yeah, this week, I actually just decided to tweak my shoulder a little bit last week, climbing, and I just decided to take a break. I know I'd be talking to you guys, and I'm just looking for, I've actually never heard a climber on your podcast. So just trying to optimize my climbing routine, which is very specific, pretty exhausting, and works very specific muscle groups. But I'd like to include weight training to kind of stay more well-rounded. We didn't just have a climber. We had the climber on our show. Oh, really? Yeah. I haven't listened to everything. I've just been listening the last couple of months. I'll have to pull the episode up for you. I can't remember what number it was. What was the name? Tommy Caldwell. There we go. Tommy Caldwell was on. Oh, OK, yeah. Yeah, that was a great one. You know, how many days a week are you climbing? And for how long? So I've been bouldering twice a week, early morning, before classes. And then on the weekend, I do rope climbing, which definitely work. I feel like the rope climbing is much more like full body. People compare bouldering to powerlifting or something. It's intense and short. Right. And so your goal is to get better at climbing and to prevent injury, right? Yeah, I would like to get better at climbing and prevent injury, but I'm not also trying to be a world-class climber. I want to, like, a lot of the time, I'll end up bouldering and then wanting to exercise all the muscles, you know, like the upper body stuff, like treat that as an upper body day and then try to, you know, work the muscles that don't get worked from bouldering. But I think I've been overdoing it. One day, maybe two days of lifting? Maybe one day a week. Yeah. I would go one day, one two tops. One day a week, you'd pick, do a couple compound lifts and then do like some mobility stuff. That's it. And the mobility stuff is going to be focused on shoulder, mobility, and core stability, because you need both. And you know, this is a lot of technical aspects to climbing, so it's not just strength. And now from a muscle standpoint, you probably don't want to build huge legs either. You'll notice the top climbers in the world don't have really big legs. They just have really good leg flexibility. Body mass doesn't really aid in your pursuits. No. You'll want good mobility in your lower body, because you know you'll have to reach up with your foot and place yourself in a weird position. So I would go maybe two or three compound lifts. I like, OK, so I've trained some climbers, and I would have them do rowing because of all the pull-up type motions that they would do. So you're still strengthening the back, but you're also strengthening it from an angle that maybe helps balance out the kind of pull-down or pull-up type movement. Shoulder mobility work, so working on scapular mobility, working on external internal rotation of the humerus and that kind of stability, because that's where you'll see some of the injuries. And then wrist mobility is going to be really good because of the amount, the dexterity that required in the hands, fingers, and then if you're going to over-train anywhere, it's going to be your hands. And you'll notice pain in your elbows. And so that would probably be something I would focus on as well. But one day a week, no more than that. This is actually where I think kettlebells would fit nicely in a bit more unconventional type of tools, mainly for the different controls and the different forces. Like say you're doing a bottoms-up kettlebell press. And just to establish a little more stability within your strength in combination with that. So they just bode well for a lot of rotational movements and a lot of movements outside of the scope of cables and dumbbells and barbells, for instance. So I mean, that's something I would include in terms of your strength training regimen. But definitely once a week is probably sufficient in terms of just overall strength training. I think the most prescriptive thing that we have that I would give you is map performance. And I would have you do one of the foundational days a week out of there. And then if you had a good week of rest or maybe you didn't do as much climbing, you felt really good, I would add in one of the mobility days from the mobility program. I think that would benefit you the most of everything that we have. I'd say that would probably be the best program as far as. Do you have any of our maps programs, by the way? No, I only know from listening to you guys, I haven't really explored on the website and stuff. So this is interesting. I guess I was trying to take the approach of doing a little bit more often, but climbing is not a little bit. So it makes sense, maybe cutting down to climbing two days a week and just do a real strength training day. Well, I mean, look, if you want to get better at rock climbing, then I wouldn't go down to two days a week of rock climbing. I would just do less strength training. Now, if you want to balance the two, and I want to build on it. I'm more interested in the balance at this point. Maybe I'll get to the point where I really want to go in on the rock climbing, but at this point, I just want to stay more balanced. So two and two. That's it. So two and two. So now go two days of the performance program I'm talking about, and two days of climbing. And that's a nice regimen right there. And by the way, two days of full body, good programming, you're going to build some strength, you're going to build some great muscle, and you're still doing your passion. Now, pay attention to all the pulling movements in the workouts. I would go like moderate intensity up most, because you're just doing so much pulling, so much grip and pull stuff that that'll be the place that you'll hurt yourself if you overdo it. For you, that'll be the most likely. That makes a lot of sense. We'll send that over to you. Episode 1115. Tommy Caldwell. Yep. You'll like it. Yeah. You got it, man. I wish I had more time. I'd want to talk to you about quantum mechanics. I'm laughing at myself a little bit. Listen, Isaac, school us, please. We already did talk about it in some alternate universe. It already happened, man. Yeah. Is the cat dead or alive? We don't know. Thanks for calling in, man. All right, take care. That's a quantum joke, shorting your skin. We all got that. I know. I feel like such a dick. So the protons. You know, rock climbing is very interesting. It's actually, so I trained somebody who, one guy, there was only one guy, but I remember him, because he walks in and talks to me about fitness, and I couldn't help but notice how his body was built. He had these crazy-looking forms. Huge forearms. Yeah, just real lean physique. Yeah, and his hands looked all gnarly. Muscular fingers. Yeah, and I'm like, as soon as he comes in, he's asking me about workouts. I'm like, what do you do now? And he goes, oh, I'm a rock climber. OK, that makes a lot of sense. There was a lot of that at the gym, I was at, that you guys came in and visited me. Yeah, there's a lot of guys that did a lot of climbing. They were just, they're just so strong and body weight, ratio-wise, and they could do one-finger pull-ups and things like that. So there's crazy ways you can develop strength with rock climbing, so that's already super demanding. So I mean, it's really just about reinforcing your other muscles to help contribute. You know, this falls in line with what I think is the most popular question that we get on this show is this, how do I bounce it all? Right, I have this sport, and they all kind of start off with the same thing. Like they have this passion for this sport, but then simultaneously they also want to build muscle and look a certain way. And it's just like, you just have to understand that something's got to give. When you are playing a sport, nobody in any professional sport really gives a shit of what they look like if it doesn't, if it's not improving their performance. All about performance first. So you just have to understand that there's a little bit of give and take. If you're going to put more energy and effort towards the way you look, you'll probably sacrifice a little bit of the sport. If you're going to put all that into the sport, well, you're going to sacrifice a little bit of the physique. But I think that. But at the end of the day, you know what the beauty is of finding something you're passionate about is you're probably going to be consistent. Right. You'll be consistently active. So the whole cake you need it to, I mean, that really applies to you. Well, and to that point, if you eat really well and you have something like a sport that you do and you strength train one day a week, you'd be surprised how good of a physique that you can actually have. You're going to go compete on a bodybuilding show, but you definitely will look like someone who lifts weights and looks really good. Totally. Our next caller is Robert from Maryland. Robert, what's happening? How can we help you? What's up, guys? I just got to say it's truly an honor to meet everyone and be on the show. I've been listening to you all on my way to work every day at 4 AM since about February this year. Your podcast has really helped me get my mind right before starting my shift. And you guys give me fun topics to talk about with my clients and also use your ways to explain more complex issues. So a huge thank you to each and every one of you for all that you do. Thank you. Thank you. A little background on me. So I've been a personal trainer for about seven years now, but started working a pretty successful full-time schedule starting about four years ago. I recently made a transition from a super slow time under tension protocol, which is like a 10-second positive, 10-second negative Arthur Jones style gym, where we can only do super slow training on machines with our clients. I think Sal mentioned the scenario to do the style training maybe 10, 20 episodes ago. But I transitioned to a new studio back in February where I'm not limited as a practitioner. I can switch up the workouts to create new stimuluses and get faster results with my clients. While working at the previous studio, it was engraved in our heads to also train ourselves the same with the super slow as always as our clients, which definitely makes the workout super intense, gives us an incredible pump. However, due to the lack of variety in the training, I wasn't able to get great results after the first year. So I switched up my training back to my old bro split, which was the classic chest tries, backbites, and sometimes legs. But once I started at the new position, I saw I was getting much better results just doing a different workout, different stimulus. Then I found Mind Pump and the podcast and started to actually bought aesthetic. And I got to say, I'm pretty pleased with my results. Definitely been gaining some awesome gains, so we appreciate that. But anyways, we recently hosted a deadlifting charity at my new studio and we have the Navy powerlifting team and they came and crushed. And I watched these dudes pick up, I think the highest was like 675 pounds while being able around my body weight at 180 pounds. They picked the weight, lightening fast up with fantastic form. So my question is, how do I get out of this bodybuilding super slow mentality in my head that's been engraved in my head and move my body quickly like these powerlifters? I know on the podcast, you've talked about bodybuilding versus powerlift or mentality, but how can I better make that switch? When I deadlift, it's hard to explode in the concentric no matter how light I make it. Yeah, good question. First off, where is this Arthur Jones gym? I didn't even know there was one that existed. So the owner, I believe, trained underneath a guy who studied under Arthur Jones and made this as a small business. There is, I'm sorry. No, no, go ahead, go ahead. I'm pretty sure the places you were talking about on air was a place called the Perfect Workout, which is a little bit different, which is kind of like the same thing. Have you heard of that? I've actually, there used to be called a super slow zone. Super slow zone is the name of the one that I'm referring to. So there was one called that and I actually had a client, yeah, yep, yep. I had a client that worked over there and it was exactly this. It was the 10 second, 10 second protocol. And I don't know if it's, I don't think it exists anymore, but it was there for a couple of years. So Arthur Jones was pivotal in the bodybuilding world. He's one of the inventors of novelist equipment. His famous Colorado experiment with Casey Viatter and Mike Menser, Doreen Yates. Like these were guys that were influenced by him. The problem is, is what often happens in our spaces is people find, Arthur Jones was a scientist, right? They'll find something that works and that's the button they hit all the time. And they ignore the fact that the body responds well to different stimulus, to novelty and that there's value in lots of different training styles. Now power lifting isn't necessarily a fast lifting sport. It's still a slow grind. They're not trying to lift it slow. It's just heavy. If you wanna train explosively, you need to do more athletic training. Or Olympic lifting. Yeah, Olympic lifting would be the strength training style, I would say, but the problem with that is it's super technical. So it's gonna take you a while to learn how to do lifts. But the program I think you should follow that will help you is math performance. I think math performance will get you out of that bodybuilding mentality better than math's power lift would. I would go math performance for a full cycle. There's an explosive phase in there as well. And that's gonna really teach you to move your body differently. It's gonna get you out of that mentality. And it's far enough from the bodybuilding space towards based off performance, where I think within a few weeks, you'll be fully ingrained in a completely different style of training and what that feels like. Oh, interesting, you would go that way. That's not where I would go. Because I feel like we mess with tempos in that which he already does with the long slow eccentric. But it's explosive up. It's not 10 seconds down either. Yeah, I mean, that part's phase one. I mean, I think, and he's also a guy that's going from that to more of a body, bro split, I would go anabolic. I just think anabolic is the- The problem, so the problem with anabolic with this is that because, Robert, because you feel like you're stuck in this like time under tension, feel the muscle bodybuilding style of training, you can do strength training like powerlifting style training, but because the loads are so high, you're not messing with speed as much. Which I think with maps performance, we take you there eventually, and then you are- It's much more movement focused. Yes, and you are working on speed. I think I understand where you're trying to go with that. Just mainly from reinforcing your body's ability and awareness to be a little bit more stable in all different directions and move efficiently and effectively. And there are phases in it where we do just focus on the acceleration, which is like speed power. So you do use weights, but very light weights, and we're just working on our control of the movement and really just the explosive concentric. So I do think that that probably would apply well, and it does prep you up to that point. So it's at this point of like the phase one is probably somewhat similar in terms of like the eccentric is we're messing with the tempo. So you are coming down slow, but you do have to focus on the acceleration out of the hole in terms of the squat. So that might be a bit familiar, but the whole rest of the program is going to be pretty unfamiliar if you've been focused on bodybuilding for a while. Yeah, I definitely see the value. I mean, the ideal prescription person, there's not often that we don't all agree on something with programming. I would go anabolic performance, then power lift in that order. To reap the benefits you guys are talking about with that, but I think switching him to a very traditional full body strength training routine from where he's at, he's going to see the greatest strength gains from that. Then you take him over to performance where he's movement focused and he gets the benefits you're talking about and then goes into power lift and gets to really start to express all that he's built in the previous six months. Yeah, I could see that. That could be okay too. It's just to get out of that headspace that you're at the fastest, performance in my opinion is gonna, and I don't think you need to go through an anabolic to do that. So that to me is all the mental discipline. To me, that doesn't matter. You could follow any of the programs and that's still gonna be a challenge if you do that, right? So I think that you just, you gotta get away from it. And then the episode you referred to is the episode to listen to. We went into great depth of comparing the mindset of a power lift for a bodybuilder. It's such a different feel you have to train it. You know what I mean? I've taken bodybuilder types and had them try to do like a kettlebell swing and it looks like an upright row versus curl. And then I've taken athletes and put them on like bodybuilding style workouts and they just, it's like they're playing a sport while they're doing each lift. And it's, you know, for what you're trying to train for both of those are wrong. So MAPS performance is just, it's so athletic minded it's gonna get you completely out of that bodybuilding mindset that control the time under tension like with performance, time under tension is there so that you can control and get in the right position for an explosive positive not because you're trying to feel it more in your quads or your glutes or whatever. So, but I'll tell you what, you know, Adam's right, we don't often disagree. I don't necessarily think, you know, it's like one answer is super wrong. I think either way is gonna be okay. So why don't we send you both programs? You lucky guy, very, very, very rarely does that ever happen. So yes. Oh man thank you. I'll send you the best performance. I'll split you guys in half. Yeah. Oh wow, well thanks guys, wow. Yeah. You got it man, thanks for calling in Robert. I appreciate it, thank you. No problem. Yeah, it's, I mean, how many times have you guys seen that, right? Like you got one person who trained in a particular way and then they try and do an exercise that's like, it's like, oh, I could tell and you don't. I mean, he referenced the right episode to listen to because that was the whole, the main point of that episode that we did. And I, you know, you could go either way, right? Like so if you guys did performance first, then go to Anibal and Power Lift or flip the two, then you would be okay. No matter what, he's got to learn to think differently going into the weights regardless of the program. But I think those two programs getting him ready to then go into Power Lift. Because if ultimate, the ultimate goal is to get good at his deadlift or squat and stuff like that, that he's watching these guys do, like those are going to be. Yeah, and if acceleration really is the issue, like it's just so unfamiliar. This is what I love about bands. Oh yeah, yeah, yeah. But I mean, I didn't want to advise that because it's an advanced technique to then apply. So to go through the program first and work on those skills and develop those. But then, you know, the icing on the cake is to really kind of add those bands to a lot of those barbell movements. It really helps. And people don't realize this, like moving a weight fast, first off requires a good level of skill and control, but moving a lightweight fast activates your fast twitch muscle fibers, like moving a heavy weight slow. But my point is like, I could deadlift, let's say I could deadlift 550 pounds, that's my max rep, right? Or that's a heavy one rep for me. I'm activating a lot of muscle fibers. I could put 315 on the bar and just through sheer trying to move it as fast as possible, getting the right position and exploding up. I'll activate my muscle fibers in a very similar way. Or I could take that weight and move hella slow. So they all got tremendous value, but it's such a different feel. It feels so different to go from one to the other to the other. Our next caller is Cam from Massachusetts. Cam, what's happening? How can we help you? Hey, so my question is, what does it mean to create tension within a muscle? And I asked that because I saw Adam post a video a while back of Ben Pakulski saying create tension in the muscle first and then lift the weight. But I was just, I was wondering like, what that actually means and how you do that and how you make sure the tension and control is in the target muscle rather than like just moving the weight around. Yeah, cool question. That's good. Well, we can practice right now, Cam. So do me a favor, take your right arm and extend it out kind of like this. Yep. Can you see me? Can you flex your bicep without curling your arm? Can you make your bicep? Like you're going to try and flex? Yep. Okay, that's tension in your bicep. So when you get into a lift, create the tension or try to, this is not easy on some muscles. So it's hard for like the lats, the rhomboids could be hard for your chest. But try to flex that muscle and then go into the exercise and try to connect to that muscle. One of the easiest ways for me to teach this is actually on the negative portion of an exercise. So let's say like Sal mentioned, like the chest is one of those harder ones. Not everybody can get ready to do a bench press and then flex the chest. Now maybe you can, if you can, that's fine. But what a lot of times I'll do is on the way down is I would be telling a client I'd be spotting the bar and being like, okay, feel it in your chest, resist in your chest, resist in your chest. Okay, keep that tension there and then go back up. So on the way down or on the negative of an exercise, really think about resisting with that muscle. That'll help keep that tension when you go back the other direction. Does that make sense? Yep. Yeah, and slowing the reps down, holding a squeeze, like all these things will help. And as you become more experienced, your ability to connect to muscles will just get better to the point where I could connect to pretty much any muscle in my body, sitting here if I wanted to. And that's just through years and years of practice. So give it some time. And this is just as important when you learn how to brace and be able to support your spine, especially when you're loading your squat substantially to be able to brace first and make sure you maintain that tension there in your core, even as you drop down, but still be able to go through the movement so that way you're not resting on your joints. You're actually keeping those muscles involved. Such a good point. Just one of the biggest things that helped my deadlift and squat strength go up was learning to really create that tension in my core before I came out of the hole on a squat. Yeah, learning to really create all that inner tension like that to create a rigid spine. All of a sudden, I saw my weight go dramatically go up so that is the performance enhancement too. So there's multiple benefits to it. Are you following any of our programs, Cam? I'm not at the moment. Okay, so I'm gonna send you Maps Prime Pro just because there's mobility movements in there, but throughout the mobility movements, you have to connect to different portions of different ranges of motion. So watch the videos carefully. See what we're teaching in them and that'll help you learn how to connect with different muscles. Actually, in a really, really good way. In fact, a lot of people think, oh, it just improves mobility. No, no, you are improving connection to different muscles. So I'm gonna send you Maps Prime Pro and then after that, if you wanna follow a workout program, I think I'm gonna have symmetry. Oh, symmetry even. Yeah, well, symmetry starts with. No, no, you're getting some metrics. I like symmetry first and then anabolic over there. Yeah, so I'll send you over Maps Prime Pro for free. Awesome, thank you. You got it, man. I'm gonna call on him. All right, thank you, I appreciate it. No problem. Yeah, this is a tough one when you first get started, especially for back muscles and chest and people just don't know how to feel certain areas. Well, I think too, you observe somebody doing an exercise, but you don't really understand how to feel your way through it and properly kind of support certain areas of your body and joints as you're doing these movements. That takes some time to really understand how to feel your way through it. Well, this is all resistance training really is. Is flexion of the muscles with some sort of resistance. I mean, that's all resistance training is. So then the beginning of that is flexion of the muscle. Learning how to flex the muscle is so paramount to the success that you'll have from lifting the weights. This is another thing when you talk about Ben Polkowski and bodybuilders. And I think we've talked about on the show before, the value of the flexing and the posing that they do in between sets. I mean, obviously they are doing. It looks like it's a bunch of vanity. But no, there's value. There's tremendous value in learning. And like you said to him that, I mean, I could sit here in this chair and you could call upon a muscle and I could activate it right now. And so getting to a place where you can do that has tremendous value because then when you go into an exercise, you could do any exercise. It'd be the first time you did it, but if you know what muscle it's for, you know how to think about that before you even go into the movement, you'll see how much better you perform it and you'll see how much better the results are from it. Our next caller is Bruce from Texas. Bruce, what's happening? How can we help you? Hey guys, how are you doing? Good, yeah. I really appreciate your time and everything that you all do. I, real responsive too. I just sent in my question two days ago. So I got here real fast, so props to your team on all that. Had a question about your new 15 minute maps program. And specifically my question was, I'm just coming off doing anabolic, which had the trigger sessions. And then I did aesthetic. We're, you know, during that time, I incorporated some of the occlusion training. And I was just wondering if with the 15 minute program, even though you're lifting every day, if you guys would recommend incorporating any of those as well during the 15 minute program, I felt like there was, I could feel the benefit of those doing the others. And so, but at the same time, as you guys kind of wisely pointed out of the buildup to this new program of, there's going to be that tendency to want to add stuff on because you feel like you can do more after just 15 minutes and I don't want to trip into overtrainings. So I was just wondering if you guys had any advice on that? Good question. And I actually, I like where you're thinking with the trigger sessions. That is something that I would allow a client to add on days, let's say, when you can grab the bands and throw an extra two or three times of the, because trigger sessions are more designed to facilitate recovery than they are. So the moderate stress, right? Yeah, very, very, very low to moderate. So I wouldn't recommend you going and doing like, say focus sessions, like from aesthetic where they're more weight bearing and you're more likely to do more damage than you are by just getting a little pump with the band. So yeah, I mean, I would totally green light it for you if you wanted to. And the risk of overtraining is the lowest with maps 15 versus other programs. So you could, and I know I'm going to kick myself for saying this, now people watching this from like, oh, I added maps that I'm all into it. I know. But you could add, you could do like one or two days a week of, you know, a five minute occlusion because one set of occlusion is like five minutes. So you can pick like a body part you really want to focus on and throw that in once or twice a week and you'll probably be okay. Before 15, you said you did an anabolic, right? Yeah, yeah. So I'm kind of your typical skinny guy, I don't know, what's the $100 word? Hectomorph? Yeah, hard game. And so I got your skinny guy bundle and so I did anabolic and then it went into aesthetic. And so I was just finishing up aesthetic when this came out, thought it was perfect timing. So I thought I'd try it out. Yeah, no, just throw, I would throw that occlusion. You can throw it in once or twice a week trigger sessions, kind of whenever you feel like because they're more recuperative than anything. And then I think you would do really, do you have map symmetry? No, I don't. I like map symmetry and map strong for you. Yeah, absolutely. But let me send you symmetry. I think that'll be a great program for you to follow this up with. Yeah, that'd be great, I appreciate it. Yeah, no problem. By the way, I feel like you're about to represent me in like some kind of like, you're gonna do something like that. I know your guy had mentioned that I'm at work and so I'm just hopping on this from work, but I am a lawyer. I'm good to know. I'll put it down quickly. But so on a last kind of follow up is I noticed on your call you had with that dad that just had a baby on your most recent one. And you guys were talking about the 15 minute program kind of more in terms of maintenance of, for where he was at, just trying to get something in each day. And I just wanted to make sure that, to follow properly, through the whole three phases of the program that you guys would consider the 15 minute maps program, the same that you would for Anabolic and the others that it is, it's a muscle building program as well, not just maintenance, or would you consider it more maintenance? All, no, no, no. All programs that we design are designed to improve muscle strength, endurance, depends on which program, which is gonna be more focused on. The difference between you and that dad was he just had a baby and he's got no sleep. And he's like, he's like burnt out. So for him, that'll help keep what he's got. Anything more than that, he's gonna burn himself out. Plus we do have two different blueprints in there. So like in terms of like, he's sticking with the more advanced one, the barbell list, I would suggest that because you've already been through Anabolic. Absolutely, totally. So yeah, that should pair nicely. Is that the one you're following? Are you doing the advanced version or the? Yes. Oh, you're good. Yeah, you do that with what you're trying to do with the trigger sessions and inclusion. I think you're gonna see great results from it. In fact, I'd love to hear your results after you. Yeah, and then following up with symmetry is gonna be phenomenal. And then after that, strong, I think would be an excellent follow up. Okay. I love that order. Perfect. Oh, that's great, guys, I appreciate it. You got it. Thanks for calling in Bruce. All right. Okay. Thanks guys. No problem. He did say he was a lawyer, right? Yeah. Yeah, totally. He's not funny. You can tell by looking at the office and everything in the family. Yeah, he's got the chair. He's got the lawyer chair. Yeah, he's about to give me some bad news. Well, you got two options out. Well, either way, we're losing money. I can't wait to actually hear, because the program just got released, so it'll be a couple months when all the reviews really, I mean, obviously we have people that are doing their love it already, but it's like, I really like to hear it after it's been three months that everyone's had it and start to hear the different success stories from it. So. I think we're gonna get two, we're already starting to see by the way, we're starting to get messages and people are loving it, but I think we're gonna get two types of people. One, the person who's had trouble being consistent, which I'm already seeing what they're saying. Well, that was our original avatar, right? And then I'm so glad we added the advanced version that was kind of modeled after Adam's version. Yeah, and then the second one's that. I think people are gonna comment and be like, yeah, I was advanced and I didn't realize how overtrained I was and I started doing this and I'm really responding well. I feel really, really great. That's, I think, what we're gonna get. Those are the ones I'm most interested because that surprised me, right? It's not that often that I think we get surprised with like programming or exercise stuff. Like, so for me to get surprised, like I'm really curious to see how many other people might have been in a similar boat. Totally. Look, if you like Mind Pump, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. Adam, you can find me on Twitter at Mind Pump Sal. I think I would ever get off the internet if I was a teenage boy. It's difficult already. You'd need lots of anti-chafing lotions. I, for at least, at least the first year. I mean, we've all hurt ourselves in the fucking 90s when we know that it should be. The first three years of masturbation was to a little tiny school photo that a girl gave me and she had a kind of a low cut shirt. You can see, yeah. I masturbated to that for three years. Three years. That just goes to show imaginations were much better back in the day. They were. I mean, that doesn't even come close. It's called innovation. That doesn't come close to my Instagram fucking explore page. It's just like crazy to me. You would never do that again. Everything jiggles. Which I wonder, so do you think that the, do you think this is kind of a podcast? Not the first part, but this part is, B-roll, B-roll. Yeah. B-roll. Do you think that kids don't get, like boys don't get like the same, like I had the butterflies when that girl sat at a chair in front of me and I couldn't wait to talk to her in class and we thought about it the whole day. Do you think that's like taking away now for guys? A little bit. Yeah. They've already shown that. Oh, they have? Yeah. Yeah, they've shown that because. The mystery's gone, huh? Yeah, because part of the, one of the big, you guys know this as young man. It's a huge ego risk to approach a girl. Yeah. The cost is embarrassment and you feel like a dork. Outcast. Oh my gosh, she said no to me. Oh, when you're especially a young man like crushes your fragile ego. Yeah. But what motivates you to take that crazy risk. That's the chance. The one in a hundred chance. Yeah, you're like, cause all you have at home is one picture that you've used for a few years. Maybe catch them on an off day. Yeah. So you're willing to take that risk. Yes. Yeah, you're willing to take that risk. You know what I mean? So shoot your shot, dude. Science. So who do you think is, who do you think is more at risk? Or who is going to be impacted the most, I would say, your son Aurelius or your son Domenico? With what? Just like how socially impacted these kids are. Do you think that? I have no idea what with my youngest because I don't know what that's gonna look like. I know. But I can't even begin to imagine. Yeah, but I see all I speculate that actually Aurelius and Max are gonna be okay. I actually think that Justin's gonna have some of the hardest time. Cause I think that your boys are in the kind of prime years still in the thick of all this weird shit. Bro, what if they make it so engaging, interacting to like go into it? Then that'll impact our youngest even more. Yeah, but I think they are, but I think that there's already seems to be this kind of division of people that don't want it and that are already starting to learn about the negatives. Just five years ago, nobody was talking about the negatives of all that stuff. That's literally just happened in the last five years. So there's now people, there's more people cautious about the internet and YouTube and their kids looking at Instagram today. I mean, maybe, right? Don't you think so? Maybe, or there could be just technology that's so new that we re-hit the reset button in terms of, oh, this seems okay. You know, it'll take us five years to figure that out. Oh, I... You know what I mean? Cause I don't know what it's gonna look like. Who knows what's gonna look like. I know, none of us do. It's me speculating and guessing with you guys. Like, do you think that, you know, Domenico is gonna have a hard time or say Justin's boys, or do you think Aurelius and Maximus? I don't know, it's tough. Good question. That's tough. Yeah, I mean, it's awkward. I could tell that the interactions are, especially from just the socially distant stuff and like the way that they hang out with their friends on their iPads and whatnot. It's like a different culture completely. Different culture. Than what we grew up with. So the interactions are different. The way that they talk about girls is a little bit different. I think there's a lot less interest from what I see so far from what I was growing up like. Okay, so that, where's the girls? That's the point that I was making by the like, so I had this like infatuation with that girl because she was in my class and it was all, I had this little, she gave me a, that was a big deal. She, you know, remember when you got school photos, you only had like 12 wallets that you got. So if you got a hot girls wallet, that was like. That old and middle pick. Bro, I still, I think I still have those saved. I do have those in a box somewhere from my high school. She didn't say that after you told us earlier. And some strands of hair. I'm serious. So Adam's a collector. Did that. She lost the tooth. I have that too. Couple dirty socks. Some girls retainer. She blew her nose out of tissue. I saved it. Okay. So you guys didn't do that? You guys didn't, that wasn't a thing when you were in high school? Yeah, everybody. We all grew up in the same time. Okay. Well, so then you guys did do that then. Like that was, so my, I still have this, I will bring it for you guys. This will be a funny conversation. I still have, you know, the wallet, the little old school plastic inserts when you put photos. I still have one from high school. No way. I see I got rid of that long time. So I got, you know, I just have a box of stuff that I've never really done anything with it, but I've kept it since then. And I still, and I'll bring it in. And the whole thing is nothing but girls that I went to school with, you know, that were my girlfriends or whatever, you know what I'm saying? But then I got one of their wallet photos. That was like a big deal. And like, if you were a dude, I could just see you flexing back in the day. That was a flex. You opened up your wallet. Bro, that's like, yeah, they fall out. Like all the, all the order of like, yes. Number one. Yes, bro. Number three. 100%. I'm bringing it in. I'm bringing it in so you guys can see it. All right. I still, I know I still have it. The trees can get pissed at me. Starting the squad. Let me do this fit tip. This one's really important. And that is to phase your training. If somebody trains for a full year doing a bench press and they're always aiming for five reps, if you compared that person to a person who did the bench press where they did three or four weeks of five reps, but then they did three or four weeks of 12 reps and then three or four weeks of, let's say, 15 to 20 reps. And then they'll throw on some supersets. At the end of that year, you're going to see more consistent progress from the person who's moving in and out. And less injury. That's another thing. You'll see less injury as well.