Mark Bell's Power Project - Powerful Concepts For Freak Athleticism and Longevity - Live Q&A With Jesse Burdick || MBPP Ep. 1051

Episode Date: March 29, 2024

In episode 1051, Jesse Burdick, Mark Bell, Nsima Inyang, and Andrew Zaragoza answer your questions about the best exercises to restore athleticism and over all health and longevity LIVE!   Follow Jesse on IG: https://www.instagram.com/jesseburdick/   Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below!   🍆  Natural Sexual Performance Booster 🍆 ➢https://usejoymode.com/discount/POWERPROJECT Use code: POWERPROJECT to save 20% off your order!   🚨 The Best Red Light Therapy Devices and Blue Blocking Glasses On The Market! 😎 ➢https://emr-tek.com/ Use code: POWERPROJECT to save 20% off your order!   👟 BEST LOOKING AND FUNCTIONING BAREFOOT SHOES 🦶 ➢https://vivobarefoot.com/powerproject   🥩 HIGH QUALITY PROTEIN! 🍖 ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   🩸 Get your BLOODWORK Done! 🩸 ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel, and use code POWERPROJECT for 10% off any lab!   Sleep Better and TAPE YOUR MOUTH (Comfortable Mouth Tape) 🤐 ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night!   🥶 The Best Cold Plunge Money Can Buy 🥶 ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   Self Explanatory 🍆 ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained:      ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ UNTAPPED Program - https://shor.by/untapped ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza ➢ Equipment Guides Corses and More: https://pursuepodcasting.com/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

What are your thoughts on plyometric training and isometrics? I'm looking to become more athletic. Plyometrics, I think just jumping and moving laterally. I think those qualities are what really separate athletes from non-athletes. Without that experience, what would you say are places that they should try to start? I think walk before you run. I don't think enough people have kinesthetic awareness through range of motion and movement patterns. Redlining things and going as hard and as heavy as you can and doing singles is really only going to work for a small part of the population.

So I think the mindset should always be trying to get a little bit better every day. How you accomplish that is going to be different and changing throughout life. Power Project family, we've had some amazing guests on this podcast like Kurt Engel, Tom Segura, Andrew Hooperman, and we want to be able to have more amazing guests on this podcast, and you can help it grow by leaving us a quick rating and review on Spotify and iTunes. If you're listening to the podcast,

just go ahead and give us a review, let us know how you dig it, and help the podcast grow so we can keep growing with y'all and bring you amazing information. Enjoy the show. Oh my god, we're going to be live? Yeah. Wait, this is for real? For real, for real. For real, for real.

Well, good thing we're live because, yeah. So you're good to go is what I'm asking. I'm good to go. I'm ready. I love playing around and stuff, but every once in a while, one of us has to be the adult adult i'm just glad it doesn't have to be me for a while all right guys for a while for a few hours for a few hours exactly we're going we're going yeah we're gone we were just talking in the gym about various things and we were talking about the old deadpool that we had back in the day. It's an interesting way to start things off.

But yes, we were trying to, for a very long time, predict people's deaths based on how unhealthy they were, very particularly skin color and blood and other bodily fluids emitted while lifting. I still think it's a viable scale. Yeah. I mean, it's still active. It is still active.

None of them are inactive, which is actually... I haven't been able to cash in on any of the events quite yet, but hopefully sooner. I mean, later rather than sooner. Right. Those are some interesting times. But I mean, our goal was to be as big as possible. And back then, I think you were just telling Nsema in the gym that you gained 100 pounds in a year. I did.

I think that's kind of skewed because it seems impossible, and it is. But that was coming off of being a collegiate baseball player and being told never to lift, do all these things. And then when I figured out that I was not going to be a professional baseball talking, finding Paul Childress and trying to learn what that's all about. And then getting to a position where, and that was the golden days of the GFH, just get fucking huge, you know, and the elite FTS like stuff with Dave and everything. And, you know, pouring olive oil on your pizza.

Anytime. J.M. Blakely. Shout out to J.M. He's fantastic. Have you seen his podcast? He is remarkable. I saw him get interviewed on Elite FTS, and I thought it was amazing by Dave Tatum.

Fantastic. And I think it's really cool. I think everyone knows what a J.M. Press, but no one knows who J.M. Blakely is. And hopefully that sheds some light on him because I think he's fantastic. He does really good stuff um but yeah that was uh and what was the mcdonald's rule if you had under 20 you had to stop at mcdonald's if you had under 20 if you had a 10 a 5 whatever you had to go and spend that at mcdonald's if you ever drove past it

i think he was that my where was that my personal was that just me i think you might have made like your own rule oh i thought everyone was cooperating with that no but i do Was that just me? I think you might have made your own rules. I thought everyone was cooperating with that. No? But I do know that he said that he would pace back and forth to finish off his pizza. As if he was training. That's just like the competitive eaters. He was like, if you can't finish this food, then you're worthless.

But that's what the competitive eaters do. They're always kind of moving around. I don't know if that makes sense, but I guess it can make sense. Walking while you're eating? This is something you're onto now? That's the new craze. That's the new diet. So you can eat whatever you want, but you can only eat it on a plate with a fork while walking.

Oh, wow. Oh, okay. So this is a joke. I thought you actually took walks while eating, which isn't a bad idea. Beta oxidation. You're outside. You're Beta oxidation. You're outside. You're just stacking. You're stacking all of your.

By the way, guys, we will get to some of your questions for Jesse and everybody else. So just. Oh, wait, we're like really live. This is just like taping. Yeah. Oh, cool. There's questions waiting for you right now. The microphones are actually plugged into something.

This isn't fake. Oh, yeah. No. There's people tuning for you right now. The microphones are actually plugged into something. This isn't fake. Oh, yeah, no. There's people tuning in. Oh, crap. Cool. I'm going to decide to. Yeah, let's go. Okay.

This is a super chat from Gunpowder T, please. This guy, he always leaves great questions. But how has mindset changed fitness for all of you? How's mindset? Yeah, I guess how's your mindset changed for fitness? But his question says, how has mindset changed fitness for all of you? I don't know if, I would say almost circumstance is going to dictate mindset and that's going to dictate fitness. is going to dictate mindset and that's going to dictate fitness. Meaning like each stage,

we were just talking about kind of in, you know, if you're competitive and you can understand it's, it's a very selfish endeavor to take three, four hours out of your day and then another one or two hours to recover and make sure your diet's on point, make sure hydration's on point. There's a lot of their stuff. There's not a lot of wiggle room in order to do that. So when you have a competitive window and you're going for it, that's awesome. When life starts to get in the way, whether it's business kids otherwise, then that's going to kind of change what you can accomplish. And if you're being honest with yourself, then it's just like, okay, cool. I can do X, Y, and Z. And that's just going to have to be enough. And you have to accept that a little bit. You don't have to like it, but you know, if you want to be a good dad, if you want to be a good person, those are things

that you just kind of have to deal with, I think. So I would say circumstances are going to dictate the mindset towards it. I think the mindset should always be trying to get a little bit better every day. Yeah. How you accomplish that is going to be different and changing throughout life. I think it's a great thing that we learned from fitness is that you can get better. Yeah.

You also learn that you can't sometimes like you also, you try to, you, you figure out all the math, you figure out all the situations that you're supposed to figure out. You have the nutrition down, you train the right way. And sometimes you still don't come out on top. So it's, it's, it teaches you a lot of great lessons.

I think for myself, mindset has given, or fitness has given me a lot of confidence, which has then allowed me to maybe have like a tougher mindset in particular things. Cause I learned how to push, learned how to be physical. And then kind of through that physical process, I learned like, oh, I could push my mind the same way. Before that, I was kind of a dummy. Didn't really notice that or realize that until I built the confidence through fitness to be able to do that. I think pretty much the biggest thing that's been a change since the way I look at fitness is the microdose thing.

I mentioned that on multiple podcasts now, but trying to get in small little bouts of little things I know are going to move the needle for me. So whether I keep a slant board by where I work at home or I have a jump rope with me or little things, even this mat that's underneath the feet, these small things will help me like make my feet stronger or a little bit of jumping will help with certain capacities I'm trying to improve. But over a long period of time, by doing a little bit each day, it really adds up. And I think that's why I've been able to like improve at a lot of different capacities while obviously having the main things I focus on, like the main things are jujitsu and certain things in the gym, But these other capacities, even swimming, they're all helping move the needle in terms of my bigger goals

by just doing a little bit of it. Like, for example, you're training your Kegel muscles right now. How'd you know? I was trying not to. Because your eyes twitch. The little twitch of the left eye. And the cum in your pants. Always a dead guy.

Yeah. Big old stain. We are live. Okay. All right. Thank you. I would expect nothing less. They do.

I know. That's great. Oh, my God. All right. Gunpowder tea, just so you're aware, it doesn't cost any more money to actually use the letters that are on your keyboard. You can actually type more stuff to have a more poignant question. Oh, my God. Hey, we got to mess around with these guys, man.

Maybe you're not aware of that. So now do we have any viewers? Yeah, we got some. They're just here to get insulted. That's great. Okay. So, well, another question in the Super Chat is for the front delt isolation. something we're just we're just they're just here to get insulted that's great okay so well another question another super chat is for the front dealt isolation and by the way guys we're going to be

answering super chats first at the end of this live we're going to be giving away some good stuff to whoever wins which we'll put in a fucking can and mark will pick them out so craze corgi for the front dealt isolation what hand position would be best to target it with a dumbbell i'd say pronated most likely yeah i think if you go neutral or anything under here the actual rotation on the shoulder is going to be a little bit too much put a little too much pressure on kind of bicep tendon and i mean most people are going to confuse front delt growth or development with shitty posture. So I think at least here you can have good posture while you do it. Kind of a thumbs up type deal?

I'd say so. Oh, okay. Pronated. Poor. I don't think anyone is. I think it would be weight dependent. I think if it's an athlete, definitely a pronation because as you kind of start to get into the other positions, you're putting the shoulder in kind of a shitty position.

But just looking for overall just development, yeah, I would say pronated. Is that anything that you do anything in particular with some of your baseball players shoulder-wise? Some of your baseball players, shoulder-wise, I mean, I'm sure there's probably a lot of attention, but when you're thinking about throwing a ball or some of the activities that someone's responsible for in baseball, it's not just the shoulder. It's the whole body, right? Right, yeah. And most kids that I deal with are in the high school moving into college, and we'll have a couple of pros in and out in the offseason. And training for those populations are going to be a little bit different. For mostly the high school batch of kids, you're dealing with skinny, starting to develop kids who need to put on weight.

So it should be about range of motion, proper movement. And more than anything, just being able to feel and activate musculature and motor patterns, because a lot of times people will do something that they don't know about. And it's just like, hey, I need you to pull your shoulder blade back while we're doing X, Y, and Z. And they're just like, oh, like this? I'm like, no, no, please. Oh, like this? Like, no. Like, okay, let's just do a bunch of face pulls. You see it? And then you're like, oh, it gives a little bit of kinesthetic awareness.

That part that burns. Yeah. It's like, now you feel this stuff. Now do that. And that's where we need to go. So I think. But face pulls aren't functional, Jesse. I'm not saying they're functional.

What I'm saying is I don't think enough people have kinesthetic awareness through range of motion and movement patterns. We can talk endlessly about all of that stuff. But if you don't understand – and these are 14 to, I mean, 16, 18-year-old kids. All they're thinking about is – they're not thinking about shoulder blade retraction. They have no fucking idea what that is. So if we can make it blatantly obvious of what we're trying to talk about, say, hey, I don't want you to lose tension when we're doing whatever. Like, oh, okay, cool.

What does that mean? It means you're, oh, okay, so stay up like this. Yes, exactly. So I think kinesthetic awareness is something that we try to really, really build in through all global ranges of motion, whether that's shoulder, hip, everything. And trying to do it in different positions, whether it's standing, bent over, lunge position, ground lying, prone supinate, all the things just to force people

into different weird spots and figure out how to move while they do that. Because I mean, that's what sport is, right? I mean, you're going to get put in weird positions, figure out how to be effective and efficient, and get in and out of those positions. And that's usually the person that wins, usually. All right.

Well, I could just add something for myself, because as we were speaking on a previous, I don't know if it was live or not, but I focused on trying to build up my shoulders as much as I could, because I could tell, like, hey, dude, you need to get wider? You need to get bigger. And it just seemed like that was one of the weakest spots on my body.

But for my front delt with the with the barbell or sorry, with a dumbbell lying down on a bench with my palms up actually to get down further. It just helped me activate that front delt like specifically. So I went palms up. But technically it would just be straight up like an uppercut if you're looking at you know my you know how my arms oriented right now you're lying flat on the flat on the bench so like if if i'm on a chair right here i would just be uh palms up pushing up and out so it's almost like a reverse uh reverse grip bench exactly yeah but with dumbbells so you can actually like kind of like shoot it up like over your face right and when you do that it just like it really activates you can definitely like kind of like shoot it up like over your face right and when you do that it

just like it really activates you can definitely do it with your with your uh you know uh back of your hand up pronate but pronate so supinated was just like i could really really activate that front delt and it absolutely did work like i was able to actually like flex each one like front you know side and rear delts and i'm like oh my gosh i didn't even know i was born with them because like that's that's how small they were. And then eventually it was like, okay, working it this way definitely made those grow. And then if you can gain access to a free motion, dual cable machine, do the same thing, but you can just do it sitting upright. And you just do the same motion with the, the pulleys a little bit lower than, than about waist height. And again, same motion here,

pushing up and out. That's like game changer for me. Nice. Thanks. That's great. Anybody with a weak body part, just try to maybe get a pump in that area. So find an exercise that promotes putting a lot of blood to the area and then follow it up with maybe another exercise. I have extensive warm-ups for all the athletes and try to do a bunch of creative shoulder stuff for a lot of the overhead guys. And we have a bunch of crossover symmetry. And it's basically like, do you see the thing? There's like 20 exercises.

Go crossover symmetry. So it's a, it's just bands, you know, and you just do some stuff. It's a, it's a company. It's a really good company. They're good guys. And they have just a list of exercises that, you know, for, you know, just helping your shoulder, it's gap attack. I don't know what exactly it's called. But I'm just like, I get lazy. It's like, just pick five over there. It doesn't, it doesn't even matter. They're like, man. And then

I was like, my goal is for you to go there three different times and try to try all of them. Cause there's something there that's going to help you. I don't know exactly which one it's going to be and it might change over time, but play around, play around in different, you know, ranges of motion and stuff like that. So that company is really cool. I don't think we can pull stuff up when we're live, but what's the name of the company again? That's Crossover Symmetry. Crossover Symmetry.

I think there's a wall attachment. And then there's like various bands that you can hook. And then I think they give you a lot of exercises. Yeah. It comes with like a thing that you kind of attach onto or near them. And it's got five, six different. Yeah, exactly, five or six different exercises on the bar. You see the kind of the tag that's hanging in the middle on the pull-up bar? Yeah.

This is a list of exercises, and you can kind of grade it. There's different weight in the bands, different anchors, and then different exercises, so you can kind of – It's awesome for somebody that needs to balance themselves out. Again, it's great. It's just like go and eat. It's kind of those mindless, you know, go pull the sled. It's like go pull the sled and then go do five of those, and you should be pretty good to go.

I don't know what to do. It's like go over there. Go over there. There we go. All right, actually, Jesse, I think this is going to be an amazing question for you since you work with so many athletes. But Etienne Milot asks, what are your thoughts on plyometric training and isometrics?

Do you incorporate any in your workouts? I'm looking to become more athletic. I'd like to be able to run and jump like I did when I was younger. Thanks. Well, I think sometimes trying to reclaim youth. I think there is a timetable that's going to be associated with that to a point. I think isometrics, I think, are great. Probably most people are going to do really, really well with just body weight,

and that's going to be the unsexy answer because everyone wants to put a bar on and really strain against something. And is that certain isometrics we can get down nitty-gritty? unsexy answer because everyone wants to like put a bar on and really strain against something you know and is that certain you know isometrics we can get down nitty-gritty but plyometrics i think just jumping and moving laterally i think can reclaim an enormous and rotation if i can add that into you know trying to become more athletic i think those qualities are what really separate athletes from non-athletes. If you can move laterally, if you can rotate specifically in your T-spine, and then you can be strong in certain spots and then overcome those.

So he's talking about all the right stuff, isometrics, plyometrics, and then I just add the rotation in. It's difficult to, in a busy gym with five to 17 athletes, set up five or 17 stations of an isometric something or other. So that's why it's just like, hey, just like Caldeets, we were just talking about Caldeets, like his ankle rocker stuff, where you're in a lunge position and your front foot, you're going to elevate in three different positions. And you can kind of go, you know, heel way down, heel, you know, kind of floating way, way up on your toes, right? And those will cook you and they feel great. And I mean, something as easy as that can really, really help. I think plyometrics are a lot more expensive to your body and to your training than people will ever think. I think it's extremely hard to recover from. I mean, if we're really thinking about it and you can think, you know, objectively, how many, what percentage of the population lands a jump? Well, very few. So now you want to put

weight into someone's hand and not only have them jump up, but also have them jump down. Mm-hmm. so i think depending on your population and how trained you are that's going to really depend on what you can do with plyometrics i think even just jump rope is radical you could do so much just with that and then you can kind of build build build and go go go fine but you know if if you're doing anything if you really look at russian literature which you know is you know uh is it was it vyshansky was the father of my church i think so so i mean he was they would do those twice a year he was big into like depth depth jumps yeah and it was like you know you do eight to twelve jumps you know every six months and that was it and he they just found

it's just impossible to recover from because of how much pressure and how much stress you're going to do to your body. So I would, and same thing with kind of isometric, I think you can overdo those. I think if you are honest and you can check your ego at the door and use a lot of body weight stuff, I think they're incredible. But I think people will get hurt doing those and overdoing them all the time. And it's not something you can continually have in a program. You got to have different variations and cycle them in and out. And if you look at the guys that are like bouncy and springy, a lot of times, at least the ones, some of the ones I see on Instagram, they're practicing like really short jumps. They're not always doing these like occasionally, I guess, for Instagram, for views, they're maybe jumping on a really high box or something like that or occasionally jumping down from something.

But normally they're doing like a high percentage, just like with strength training. A high percentage is just like bounding and bouncing off of things that are maybe like two feet off the ground. You know, they're not nearly as high as you would think. And they're just, they're trying to be springy and athletic. They're not necessarily going super fast either from what some of the stuff I've seen. Yeah. And I think there are people who are just built different. Yeah, absolutely.

Like Jeremy Avila can, you know, do 60 inch box jump for whatever reason. And I mean, he just so happens to be incredibly fast and also strong. I think that's a type. You know, if you want to boil it down and you want to take, you know, a core sample, like what is his muscle fiber? It's going to be very, very fast. Was he an athlete when he was younger, by the way? Football player. Football player.

So he has all those kind of attributes. And then there are people who, you know, that's the Coach X story. You know, he had just an athlete. You know, he was like, oh, no. He had a ton of plyometrics. And is when he was at pit i believe and it was um he had people jumping and just oh no we got to rest five minutes whatever and um running back came in in like timberlands and like carhartt gear and he was like oh coach what's up he's like oh we're doing some jumps he's like oh do we get to do this later in my session he's like yeah he goes oh how high is that box he's like look we're

grading these guys up we're half an hour in between. He turned over, he turned away from it and the guy jumped up onto it. And he was just like, all right, I'm just going to scrap this because for some people they're just good at stuff. And that's, you have to be able to accept that and say like, oh, that's not for you. Cause you can already do that. And that guy can probably do a lot of it. Probably not cause nearly as much damage as somebody that is stuck to the ground a little bit more. Right. If you're someone that's taking supplements or vitamins or anything to help move the needle in terms of your health, how do you know you really need them?

And the reason why I'm asking you how do you know is because many people don't know their levels of their testosterone, their vitamin D, all these other labs, like their thyroid, and they're taking these supplements to help them function at peak performance. But that's why we've partnered with Merrick Health for such a long time now, because you can get yourself different lab panels, like the Power Project panel, which is a comprehensive set of labs to help you figure out what your different levels are. And when you do figure out what your levels are, you'll be able to work with a patient care coordinator that will give you suggestions as far as nutrition optimization, supplementation, or if you're someone who's a candidate and it's necessary, hormonal optimization to help move you in the right direction so you're not playing

guesswork with your body. Also, if you've already gotten your lab work done, but you just want to get a checkup, we also have a checkup panel that's made so that you can check up and make sure that everything is moving in the right direction if you've already gotten comprehensive lab work done. This is something super important that I've done for myself. I've had my mom work with Merrick. We've all worked with Merrick just to make sure that we're all moving in the right direction and we're not playing guesswork with our body. Andrew, how can they get it? Yes, that's over at merrickhealth.com slash powerproject. And at checkout, enter promo code powerproject to save 10% off any one of these panels or any lab on the entire website. Links in the description, as well as the podcast show notes.

What would you suggest for somebody who like, let's say they didn't play sports when they were younger? Because like, you know, some people they didn't and maybe they're working on the gym, but they now want to do more athletic stuff. Um, with, without that experience, what would you say are places that they should try to start to gain some athleticism? I think walk before you run, uh, you know, jog before you run, you know, like there, there should be some steps to it. And I think in the running community, I think, you know, you, you've been amazing to watch because you started, you know, egoless, slow and didn't do a ton. I think too many people are like, oh, I'm just going to go for a jog.

And they're just, you know, 10 miles in or whatever it is. And then they're just, they can never kind of recover from that because they haven't graded themselves into things. But I would stick to – if you can figure out a way to get to a point of where you're getting your heart rate up to 80 plus percent for like a sprint, whatever it ends up being, right? And you can withhold that for 20 seconds and then you can recover from it. I think that will help you become very, very athletic. I think that's great. You know, kind of your zone to general physical capacity of just, you know, whether it's a jog or something. And that's going to get harder and harder and harder.

Put a vest on or have to actually start running a little bit more. But I really think, you know, rotation, change of direction and being able to jump and, you know, eventually being able to sprint in sprint. Sprint effort, which is kind of that 80% plus heart rate zone. You don't have to sprint. It can be on a bike or an elliptical or whatever the hell you want to be, but it's getting that heart rate up there and then being able to recover it for repeated bouts. So I hesitate to say sprint sometimes,

because then you're going to have a bunch of people out there and who don't know how to run. And then they're really banging them. Like, Oh, you said to start sprinting. then you're going to have a bunch of people out there who don't know how to run. And then they're really banging. They're like, oh, you said to start sprinting. I was like, oh, damn it. So kind of that heart rate range. So I would think like if you're just trying to – and then be honest with what athletic means. It would probably like if you clean up your diet, like, oh, check me out.

I'm so much more athletic. Also part of the whole you know um equation but you know starting trying to be very you know leave your ego at the door you know have that beginner's mindset type of thing slowly work into it and then you might find that bro my ankles cannot handle running right even if i wanted to start running which i don't um that was the one thing when I had my hip done, he's like, look, you can't run anymore. This is the perfect surgery for me. It was like, I can lift, but I can't, I don't, I can't run. He's like, yep. I'm like, dope.

Awesome. Like, let's go. Um, so, you know, we know your limitations and, you know, have small goals and allow them to kind of just add up, just like what you said, you know, just being able to do some small, small stuff. It, you know, it ends up, you turn around and you look backwards. That's where you measure progress really is like how far you've come, not how much further you have to go. So having that sort of an idea of adding stuff in, I think is really, really key. Nice. All right. Next question from Valerie page. I've been running more inspired by you guys in this podcast and would love to possibly hit up

a half marathon towards the end of the year. I also have an OCR coming up. I'm not sure what OCR is in April running is a big help. OCR. You guys know what that is? Nope. Well, she'll probably mention it. But yeah, so she might hit up a half marathon. Any tips? Just exactly what you were pointing out. Low and slow. Just take your time with it. I think it's pretty normal for somebody that's getting ready for

an event to want to get pretty close to the amount of length that you're going to be running. You maybe don't need to go that distance, but you want to go for that time. So if you're doing a half marathon and let's say it takes you two and a half hours, try to figure out a way to get some training sessions in where you're on your feet for two and a half hours. So that could be a walk, jog. I mean, there's a lot of ways to accomplish that that won't just crush you.

But if you don't have an opportunity to run 13 miles in your training, I don't think it's anything to be overly concerned with. I think the day of the contest, you're going to be able to perform better than what you're doing in your training. But it probably is a good idea to get yourself towards maybe 10 miles or something like that. But yeah, low and slow has been super effective for me. I would say the majority of your runs should be kind of on the slower end. You can do some heart rate stuff. I use the Mathetone method, which is like 180 minus your age. And that was super effective for me.

And I tried to stay within that for almost all my runs but if you do that for all your runs and you don't have any runs where you're moving any faster then it might be hard to improve your vo2 max and it might be hard for you to really learn how to go faster so you want to have at least one time per week where you're moving a little faster and OCR is obstacle course race by the the way. Obstacle course race. Nice. I think something that is forgotten about in aerobic capacity, it talks about it a lot, is pacing.

I think people don't understand, especially in maybe people who aren't athletes, who are picking up something along those lines. When there is a competitive something, like your heart rate goes up, adrenaline starts to spike. There are so many cascading things off of all of this that is completely discounted and no matter how hard you train you're always going to have that there so i think people will come out and you probably saw this run in merit like people come out way too hot oh yeah way too hot and someone's going to come and you know

rage and you're just like great this is you know i mean if you can kind of stay calm and under control like awesome this is wonderful um but i think having an idea of understanding how to pace yourself whether that's a heart rate monitor or an internal mechanism you know metronome or you know a song you know and building that up i think there's a lot to that because people inherently will just automatically redline right away, especially if you are unfamiliar with what that whistle, what that go, what that squat, whatever that thing is. There's something in your brain that just turns it from zero to 100. from zero to 100. And if you're not able to control that, I think it's really, really hard to reel back in if you're not able to understand

to really kind of degrade things in and pace. Something people might not be considering when they think of pace, especially for like a marathon or half marathon is you have this idea in your head, you're like, oh, like a 12 or 13 minute mile pace sounds like very like average, sounds like a decent slow pace for like a

beginning runner. But you forget that like you might stop and have to tie your shoe or you might have to stop and drink water at some of the stations. You might have a cramp. You might need to stretch for a minute. I mean, all these things happen. And so that cuts into that time that you have. And so going into it with a realistic pace in mind is really important. So you may want to like, you know, look at the distance that you're going and start to tack on just a little additional time to the time that you think you're going to get, because there might be like bathroom breaks. You might need to stop at the, some of the stations that they have for electrolytes and water and stuff like that. So be kind of prepared for just,

and expecting to go a little slower than, than what you're thinking. And I also, this is always, we have, this happened. It's amazing how often this happens. We had someone doing a meet for their first time.

And like a week before the meet, they got brand new knee sleeves and all these other things. And just like, Oh, this still happens. I forgot oh, this still happens. I forgot. Like this still happens. So I would say don't get new shoes or put in new, you know, insoles or try the newest, you know, carb powder or drink or like, you know, pre-workout or something.

It's like, let's just stick to what you have been doing that you know work that's consistent throughout the whole process. Try not to add anything new into the day of competition that you haven't done it's it seems completely ridiculous and so like oh yeah obviously but it still happens all the time i almost made that mistake dom d'agostino gave us some uh keto things i was like oh i'll try this on a comp day i was like wait no no no no don't fucking do that, don't fucking do that. Right. Don't fucking do that. Right. But I also want to give props to Valerie because she said she wants to do this half marathon towards the end of the year and a half marathon towards the end of the year. So she's already being pretty conservative with it. She's not trying to bite off a full marathon in six months. So just that's, that's a smart move.

Yeah. That's a smart move. All right. We have a super chat from Nick. For someone who's been in the sagittal plane for a long time and is also experiencing pain, how would you change programming without an assessment? And he said low back pain. Oh, he said, oh, he, he said he's experiencing low back pain. Okay, cool. Well, that's not cool, but. Sick. experiencing low back pain. Okay, cool. Well, that's not cool, but sick. Um, without an assessment, I mean, without an assessment, I think, you know,

I think it's important to realize that there's probably a lot more that you can do opposed to, um, than you think, uh, without being in pain or something that's going to put you into pain. So really try and focus on those things. At least you're still able to be in the gym and do stuff and be active. And without any sort of a real assessment, you're going to have to go process of elimination. Does this hurt? Yes. Okay. Then we're not doing that. How about this? And it could be as easy as changing the orientation of grip or changing the orientation of your feet, close stance, wide stance, whatever it ends up kind of being. So without really – and there's so many cool things you can go on YouTube

and you can find stretch stuff or something along those lines that you can kind of start to help you narrow things down. But you also might find out that you have back cancer or something too. might find out, or you might think you have that after a while. Um, so that was a stretch joke. That was, that was him. That wasn't me. Um, so you have to be careful with that, but I mean, you can start to narrow some things down and in, in your own self-assessment through, you know, either YouTube or an app, an app or something, but there's probably some really, if we think backwards, there are some red flags to before you got here, right? Six months ago, you're like, man, I can't,

I can't tie my shoes. My hamstrings are real or whatever there, if you think back, you're like, oh, that was, that was a signal that just wasn't noise. Yeah. And there are probably those things. So, I mean, it could be as easy as just thinking back and go, oh, if I do a little bit of stretching or I do a little bit of this, it goes away. Cool, fine, good. But, you know, if you're not going to go in and have somebody look at you and even get some body work and tell you kind of like, bro, this is gnarly, it's going to be a process of elimination. of like bro this is gnarly it's going to be a process of elimination so and i mean in in those just really go low and slow and you should be able to kind of piece it together and figure it out i'm curious real quick for because you mentioned body worker what do both of you guys because i go to this guy oscar oscar ogwen in town he's actually a guy who's been working on mark for a

while and when i went to him like i can see why mark likes this guy like he he's detailed he knows what he's doing but i've also been to body workers in the past where i go and i come i'm like what the fuck did i just pay a hundred dollars for right so what do you look for when you guys are like getting someone to do body work um reputation reputation okay because um usually the people that i'm going to refer to a massage therapist or a body worker you know like my my name is going to kind of carry weight and they have they it matters right which is cool um but those people have to have done well for other people and done well for a cross-section of people and Hey, I know he's going to be the athlete guy. He has, he's just way too heavy handed on stuff. So sorry,

mom, you should go to this person. But you know, if, if people in your sport or at your gym have been successful with going to Oscar, whomever it is, I think that's great. And you should be able to do that. And then if you can't get into an Oscar or, you know, the guy down, you know, down near us is, is Monty. If you can't get in and see Monty, you know, he has other, you know, he, he is developing other, you know, interns and other people. And, you know, there are people who have branched off of the Monty tree who, if you can't get into Oscar, you know, to, to a Monty or an Oscar, then you go to so-and-so or somewhere else. So, you know, we have, you know, Sean Brock at the, at CrossFit Pleasanton

as well as, you know, very well versed in a lot of stuff and, you know, big hands strong, like all of these things can be there, but it's mostly like, if someone's like, he really helped like, okay, cool. Like, and, and nine times out of 10 there, they probably don't work at Massage Envy or a resort, right? They're going to be in a warehouse district like this and have a spot in a gym or something along those lines. So you kind of just got to be realistic about like you're going to go to the Four Seasons and get a massage. It might be great, but it might be just the fact that you're in Hawaii and the four seasons and a massage is just going to feel that much better. And, you know, but if you really need actual body work and getting something done, I think, you know, reputation speaks louder than just about anything else. Gotcha. You should be able to feel a

difference, you know, I think, you know, going from, you know, session number one, they might not cure, you know, everything that's like wrong with you. But a lot of times, two or three sessions for kind of minor bumps and bruises and things that may have happened to you during a training session, they should be able to solve those things. If you had something for, you know, 15 years, there's cases where they're able to help with those things too. But a lot of times they, a lot of times it's more complicated than them just working on you. But I think another good indicator too is having the person – and this goes for like personal trainers as well. How good are they actually listening to you?

I think it's important because you might not believe that what they're going to do works until they sort of stroke exactly what it is that you said or what is your belief. So if I go to somebody, I'm like, hey, the front of my shoulder is absolutely killing me. And if they work on my wrist and my forearm and they explain, hey, things work upstream and downstream, but I'm still like, yeah, but it's still, you know, this, like, if they don't take a moment just to kind of like dig into that, they're not really, they're not really listening to you. They, they might be doing what they feel is the most important thing and they might, and by the textbook or whatever it might be, but you are trying to pay them to solve a thing for you. Right. And if it's your belief that they need to like dig in there, it probably will help you because you believe in that right and i think you know having experience with a lot of um body workers uh i think it's always one of those things where they're just like this guy's been complaining

my shoulder it's like just here you're like oh i did that was great it didn't really do that wasn't your that wasn't your problem but if you know if you want to have people like you and be okay, you can still do your thing. And then you're like, oh, we'll do a little bit of this. Yeah, that's there. I still think it's this and this. But yeah, we'll play with your front delts a little bit. I wanted to go back to the question. He was saying he has lower back pain and that he mainly does sagittal plane stuff.

And does he want to do stuff that's different than that? He was just wondering what could get him out of pain or how he could change programming without an assessment. So maybe he wants to do different things because he's obviously doing everything sagittal. I would say like something we talked about in a previous podcast was like using cables and using machines in the meantime, you know, while you have this injury, finding a body worker would be really useful. And then I can't really say that I've ever ran into anybody that doesn't have the ability to push or pull on a tank or sled. So get to some sled and get to some tank movements. I think those movements can be great. And again, with the cables is where I think you could do some twisting and some rotational work to kind of get

yourself stuck out of what you were doing previously. Yeah. And I think, again, anything that you can do is positive and you have to just make sure it doesn't hurt as well. And then, you know, game on. There we go. There's no shame in wanting to have great sex and there's no shame for wanting your member to perform the way it should be. A lot of us sometimes have some issue with blood flow, but that's where Joy Mode comes in. Let me read you these ingredients because it's not going to be very long. Vitamin C, L-citrulline, arginine nitrate, and panic skin sing. The cool thing about the ingredients in this is that they're all natural and that they're going to help you increase your blood flow,

not just everywhere. So you could use this as a pre-workout. You will your blood flow, not just everywhere. So you could use this as a pre-workout. You will increase blood flow when it counts to where you need it. So if you know you're going to have a good time a little bit later, 60 minutes beforehand, put some Joy Mode in some water, drink it. And then when it comes time to perform, and you know what I mean by perform, you're going to be ready because you're going to be flowing. Joy Mode is going to help you do that. Andrew, how can they get it? Yes, that's over at usejoymode.com slash power project in that checkout, enter promo code power project to save 20% off your entire order. Again, usejoymode.com slash power project promo code power project links in the description, as well as the podcast show notes. All right. This question from Don Sorenberger. I've been peeing like five times throughout the

night. My liquid intake is minimal within the last few hours before I go to bed. Do you think it's some sort of sodium potassium imbalance? Any tips? I think Stan talked about this a lot, where he would try to take an LMNT or a gram of sodium prior to bed and that eliminated a lot of his bathroom trips. Personally, I have felt like for whatever reason, like mouth tape. And I think it might be able to get you into a deeper sleep and therefore you're not as sensitive and not waking up. I think that has helped both the salt and i've recommended that to a couple people prior to uh bed like your last you know thing water it almost seems counterintuitive but the salt will kind of hold on to it um five times is a lot that's a lot that's a lot um That's a lot. That's a lot. And it leads me to think that maybe there's like a sleep apnea.

There's a sleep. I mean. Type thing going on. And or. Prostate. Pre-diabetes or. Is that. A prostate, something or other.

So, I mean, a blood test, I mean, simple blood test will probably shed a fair bit of light on that. And if your sugars are super high, you got to figure some other stuff out. Sorry to scare you down. Five is, five's a down. Five is a lot. Five is a lot. Yeah. Especially if intake is minimal.

If he's like, I drink a gallon of water before bed, you'd be like, oh, okay. That's a lot. But five is a lot. Five is a lot. I think two is a lot just because of the sleep disruption. And then you're not recovering, et cetera. Five times, I mean, your sleep's got to really start to suffer.

Yeah, I think for myself, when I wake up frequently, it's like when I pee, it's just like a trickle. It's like I'm not peeing like crazy, right? Right. But when I'm deeper sleep, I may wake up like once or twice, and I'll be in there like Austin Powers. Peeing forever, you know? Yeah.

Yeah. Agreed. He actually asked a second question. Do you guys use a fork or a spoon with your chicken and rice? I'm a spoon guy with everything. Yeah. I'm a spoon guy too. Amen.

Yes. Got to get everything in there. Yes. Yeah. Monster mash. Especially with rice. Yeah. I mean, unless get everything in there. Yes. Yeah, monster mash with a spoon. Especially with rice. Yeah.

I mean, unless you're doing like sticky rice, you're going to leave so much on there. I eat almost everything with a spoon. Yeah. Okay. Let's see. I think that is... We're super chatted out. Yeah. No, I think that's all the questions.

If you guys have other questions, hit them right now. If not, within a few minutes, we're just going to go and get the podcast started with Jesse and then we'll give away some of these few things. But ask your questions now. I got a question for you. Oh, all right.

Now I understand why you brought him scissors. Oh, he loves arts and crafts. I'm a crafty bitch. Excellent. He's into crafty bitch. Excellent. He's into all that stuff. That's good. That's good. Explain to my staff.

How many more records is Christy Hawkins going to smash? As many as she wants. What is going on with her? She's remarkable. And, you know, I'm lucky enough to be a trusted confidant and a friend of hers, and she will come and ask me for advice. And I think I did the best job of coaching Chrissy Hawkins than anybody else did. And this is no offense to Dan Green, who is her primary coach and primary programmer. Dan is amazing.

But I increased her sleep by 100% by forcing her to get a ring and then she figured out like, oh, I'm only sleeping two hours a night. She's laying in bed for a long, but she's not actually sleeping. So we got her up to four hours and she's feeling a lot better. But she is just as like,

she has the strongest head and if she puts something out, I mean, she's a multiple phd running a startup company that i think just got in like i don't know second or third round of funding it's like 500 million dollars and she's she's fascinating she's remarkable person you know former pro bodybuilder um pound for pound by the numbers best power lifter of all time. And as long as there are lifters and girls who will go out there and make a lot of noise, Christy will keep lifting and keep proving them wrong.

What kind of numbers has she hit? In the gym or? Just like, yeah, any, whatever, bench squat, deadlift. I want to say she squatted like 650 in the gym or? Just like, yeah, any, whatever, bench squat, deadlift. Like what's? I want to say, I want to say she squatted like 650 in the gym. Wow. Just a pair of knee sleeves or something or knee wraps? Knee wraps. And I know she, I mean, she's had a, she's banged up bicep, tricep.

So I think, but I mean, you know, she can rep 300 and I know she's pulled 600 you know plus multiple times for multiple reps as well you've coached a couple girls to be able to do that right yeah is that her 650 looks like 584 for a double she just went right into that too like knees first like just a normal squat i was pretty sick she's a savage i tricks, not like some wide squat or whatever. It was just a full-on, almost like a bodybuilding squat. She's a stud. But she's one of those people who just, you know. She also has never, ever missed weight in a weigh-in.

She is always the first person in line. She gets her food delivered to her while she's in line. She's probably the most prepared lifter I've ever met. Let's go. I mean, she's very meticulous with what she does. Sorry. Yeah, that is 600. And then the next one was the 584 double. Yeah. Goodness.

I know we're going to be podcasting with you in a little bit, but could you touch upon a little bit of how you guys train at your gym? I know you utilize a lot of Westside stuff, and it's just not typical. You don't see it as much, especially in raw lifting. So do you guys still utilize a lot of that, or is there more of a linear periodization type thing going on? I mean, the way my head works and that was Sumo too, which she hates. She calls it wide stance conventional. But I've convinced her to do that and it's actually

helped, I believe it's helped her squat a whole lot. So the way my head works is based primarily on kind of conjugate sequencing system. Over the years dealing with less powerlifters you know, based primarily on kind of conjugate sequencing system over the year, you know, over the years dealing with less power lifters, more or less geared power lifters, more raw power lifters and more athletes, it has kind of changed and morphed into a whole bunch of other

stuff. Um, morphed into what is actually really working and producing results, right? Right. Exactly. And it's just, just figured out that, um, redlining things and going as hard and as heavy as you can and doing singles is really only going to work for a small part of the population. Right. And it's not going to be the people who it's going to be mostly a geared power lifter who is in the prime of their competing, you know, aspects of thing. And, um, maybe even very early in their kind of career, uh, as I get more and more beat up, you have to start to filter more and more stuff out. But, you know, I've dropped a lot of singles. I've dropped a lot of bands and chains, added a lot more, you know, have more free squats in from, you know, where we started, a lot more body work, a lot more rotational stuff, and, you know, a lot more body work, a lot more rotational stuff. Um, and you know, a lot more

just bodybuilding work more than anything. Keeping the athlete, keeping the lifter athlete healthy. Yeah. And, you know, just trying to realize, and I think, you know, this is the difference between people who will do an online training or, um, something along those lines when they hand you a sheet of paper, it's like, there you go. But you don't know what that person has gone through the past couple of days, what they their, you know, what the past couple of months is, how their sleep was. You know, if you just canned them with something, it was like, that should work. Of course it should work. But just being realistic, you know, the stuff that I write on the board changes every two weeks.

But anyone who comes in and sees me, it's like, hey man, how you feeling? I'm like, shit. Like, okay, maybe we take a little bit of extra time warming up and let's recalibrate when you're good. And then sometimes they just lay on the floor for 45 minutes. They're like, I'm going to go home. Like, cool. All right, see you later. Or they're just like, I only got to 90.

I'm feeling like dog shit. It's like, hey, a lot of the maxes aren't based off of all-time maxes. It's daily maxes. It's like if you feel like a 7 out of 10, that's just your 10. That's okay. I want 70% of that, not of all-time stuff. So just trying to keep an eye on people a little bit more and realizing, like Robert Sapolsky thinks, stress is stress. And there's life stress.

There's relationship stress, work stress, family stress, all of these things. And they will all either negatively or positively affect what you're capable of that single day. And no matter what you throw at it, whether it's linear, whatever, you have to – if you can't morph your program, I don't think it's an effective program. And I think conjugate system is so morphable that it just makes so much more sense where when people come in and they're like, how you feel awful. It's like, like what we always used to talk about was like, what have we not done? What bar have we not? I want you to walk out of here feeling better. Cause if you don't, you're going to suck all day long for your patients, for your kid, for your wife. But if you walk out of here, like 300 pounds on the football bar today,

like sick, dude, good for you. And they're like, yeah, I know. It's like PR. It's like, you never did it. No, it doesn't matter. It still feels good. You know, and that's, that should be what you're trying to walk out with. So whether that's, you know, power lifter or an athlete, it's like, my goal is to get people to leave feeling better. You know, like anybody can just beat the shit out of somebody and just like, oh,

you're sore. Oh, uncle Dom's is coming in a couple of days for you. Like, but what does that mean? What does that do? Yeah. It should be a meaningful,

you know, experience there. And it should be, you should be better when you walk out. And that's kind of the goal of all that. And I think that's predicated upon change. And that's what conjugate means is change. And I can change, I can have it written down 10 people walk in and they're going to get 10 different programs based off of my conversation with them. So I still operate that way just because it makes sense in my brain. And it's the easiest for me to kind of

dial up, dial down, change things and, you know, slide things around. So cool. Cool. We have a few more questions, a quick super chat. And then these, these will be, these will be good questions. But what are you guys' food condiment lineup looking like? Thinking I need a branch out for my ketchup and beef for my beef and rice.

I like some G, I like some G Hughes here and there. G Hughes is good. You ever had G Hughes? I like some G. I like some G Hughes here and there. G Hughes is good. You ever had G Hughes? I don't know. You ever had G Hughes? Sugar-free sauces. Oh, okay. It's really good.

What's that? The teriyaki, the octopus from Costco. Do you remember that one? It's a teriyaki sauce. It's pretty amazing. It's good. It's great. I'll get the name from it say like it doesn't

have a red cap on it yeah yeah i know what you're talking about i don't know what is that one called it's japanese something yeah yeah it's so good though it's at costco it's amazing yeah that is that's a staple and then just some sort of a barbecue sauce is always good but in reality all you really need is some really good salt. Yeah. And a fairly good piece of meat or, you know, sous vide the said meat and cook it well. Batchans. Yeah, yeah, yeah. I like sriracha.

I like all kinds of different stuff. And then I have like Montreal seasoning or taco seasoning or any of those kinds of things. Yeah. Real easy. there we go um now joe pruitt i've had i've been having trouble with my blood pressure i'm still a big guy but i've gained some muscle and slimmed down a lot what was your question though maybe that wasn't a question maybe it's just a statement there's two jiu-jitsu questions in there there's one i would say uh just on blood pressure real quick, a lot of times having adequate potassium could assist with that.

Sometimes lowering the amount of, depending on your current diet, but if you're kind of eating whatever, you might want to cut back on your carbohydrates because the carbs tend to make you hold more water. Most blood pressure medications are basically diuretics, and they try to just get rid of the excess water that's on your body. So if you can figure out a way to kind of include more potassium, you can get a lot of potassium from something like an avocado or other weird fruits like olives and things like that. You can get potassium from salmon and from beef as well, but salmon is pretty high in potassium. I think that will help.

I think if he is a big guy and he's put on more muscle, sleep apnea could be a culprit here, and that's very easy enough to kind of figure itself out. And that will radically change the blood pressure. Also, stress and your reaction to stress as well. Either dealing with that, however you want to deal with that, that'll certainly help blood pressure stuff. I think you've utilized a sleep apnea mask before, right?

Do you still use that? I've figured out if I'm under 270, I don't have any sort of apnea episodes whatsoever. But once I hit 270 plus, it's back and it's bad. So I don't know if everybody has that line in the sand, but for whatever reason, for me, it's there. But I just use some hostage tape. I just got those. What are they called? The boom-boom sticks?

Boom-boom sticks. I've been doing the ghetto style. I've been taking – I was telling everybody, just doing Burt's Bees, the chapstick and showing it up my nose. Sure. This is fun, dude. Oh, that's nice. But yeah, so i got a pack of those so i'm excited about those but i think sleep apnea for for blood pressure is big and then um so stan again kind of talks a lot about this you know could be some sort of a sodium potassium sort

of imbalance and some people will stay away from it because they've been told you have high blood pressure but it's actually sometimes the opposite. Do you also notice a difference? Cause I noticed the difference in my, like my sleeping heart rate when I use hostage shape versus when I don't. Do you notice that difference? A hundred percent. Okay. Okay.

Cool. And it is one of those things where, you know, I think it's just, you're, you're stacking so much stuff kind of on, and it's hard to necessarily tell what it is, but you know,

I'm waking up less sleeping deeper, all those things. So I, I want to blame it on the, the hostage shape, but it could also just be, you know, being a little bit more mindful of, you know, sleep hygiene, getting into things and all those other things. But you know, as long as there's a routine and everything, it, it, it always is so much better. Yeah. All right. Let's pick these names. Mark, first person's going to win a free pair of Vivo Barefoot shoes. Make sure that you're part of the Discord, which is in the description. And then message Jonas Dahl.

Message me, and then you'll get your code. So Jonas Dahl, you win a free pair of Vivo Barefoot shoes. That's amazing. The second person's going to win a year's supply of hostage tape. Jesse, you want to pick this person? I do. All right, again, make sure you're part of the Discord. Message me after your name

is selected. Dom Sorenberger, I don't know if you already won a year supply of hostage tape. If you did, you better let me know, because we're going to give that to somebody else. But Dom Sorenberger, you win a year supply of hostage tape.

Okay, next person's going to win a gift card to Good Life Proteins, which is some meat. All right, yeah, cool, Dom. You literally, Dom says, I need to try hostage tape. My resting heart rate is in the low 30s already. Well, that worked really well. There you go. You just won a year's supply. Done.

Joe Pruitt, you're going to win a gift card to Good Life Proteins. And then the last person's going to win a gift card to Good Life Proteins. And then the last person is going to win a gift card to Within You Supplements. No boner drinks today? Oh, actually, I guess I'll figure that out. All right, we'll give away some Joy Mode. Crazed Corgi, you're going to win a gift card. Actually, Crazed Corgi, you're going to win some Joy Mode. There you go.

You're welcome. It's the Corgi hump and all kinds of shit. I'll let you get a little harder. So the last person is going to win. I didn't want Valerie to win Joy Mode. But, I mean, Blood Flow is also good for, you know, I called it. Valerie Page, you're going to win. Dude, that was scripted.

No. You gave it away. No, no because no no no and there's everyone there's two more names in there i bet there is dude i changed the cameras and i switched that i cgi'd that so valerie you win that was really live dude i could not tell the difference i just knew there was a chance because like we had like what seven questions and five prizes so it's like there's a chance you know what i mean those are good odds all right guys so join the discord make sure to message me and i will get you your prizes whoever won the join mode that might take a little while because i was getting contact remember that but you're gonna have some fun with that one nice and hard okay strength is never a weakness weakness never strength catch you guys later bye