Mind Pump: Raw Fitness Truth - 1006: How to Cycle Creatine, Ways to Manipulate Reps & Exercises to Break Through Plateaus, Using Meditation to Improve Muscle Gain & MORE

Episode Date: April 10, 2019

In this episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about breaking through plateaus by manipulating reps or exercises, how meditation can help gains in the gym, the benefits of cycling on & off creatine and changing clients with unhealthy behaviors. Keep your friends close and enemies closer…Sal visits Lulu lemon decked out in Vuori. The importance of being picky with the people you chose to do business with. (3:59) The Bezos divorce settlement is the biggest in history. (9:48) More trouble in Hollywood land…Writers Guild vs. agents, Netflix vs. Disney & MORE. (13:06) Knowledge vs. experience and the importance of knowing the context when it comes to reading studies. (29:47) Updates on Catrina’s pregnancy. (39:48) #Quah question #1 – To break through a plateau in my training, should I change up the exercises I’m doing or reps? (44:58) #Quah question #2 – How can meditation help your gains in the gym? (51:50) #Quah question #3 - Is it best to cycle on and off creatine? If so, with what consistency? (1:01:49) #Quah question #4 - What was one of the most unhealthy behaviors of a client of yours? How did you help them change it and were you successful in maintaining the change? (1:08:36) People Mentioned Ben Shapiro (@officialbenshapiro)  Instagram Taylor (@tayvalenz)  Instagram Related Links/Products Mentioned April Promotion: MAPS Split ½ off!! Code “SPLIT50” at checkout Vuori  **25% off** Skinny Dipped Almonds  **Code “mindpump” for 20% off** The Right Side of History: How Reason and Moral Purpose Made the West Great – Book by Ben Shapiro Joe Rogan Experience #1276 - Ben Shapiro - YouTube MacKenzie Bezos is now the world’s third-richest woman Writers and agents agree to one-week extension in talks to avert showdown Our Planet | Netflix Official Site Sex Education | Netflix Official Site Amazon.com: Watch Red Oaks Season 1 | Prime Video On My Block | Netflix Official Site Acute HIIE elicits similar changes in human skeletal muscle mitochondrial H2O2 release, respiration, and cell signaling as endurance exercise even with less work Impact of Aging and Exercise on Mitochondrial Quality Control in Skeletal Muscle Smoothie Box Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. In this brand new episode of Mind, Pump, Shiny. Look, before we get into the fitness questions, we have some fun introductory conversation. That lasts about 40 minutes. Here's what we talked about. I talked about going to Santana Roe

and visiting a Lulu lemon store over the weekend and realizing that Viori does a way better job. Now, by the way, Viori is one of our sponsors. They make amazing athletic and leisure wear. You gotta go check them out. Go to Viori clothing that's V-U-O-R-I, clothing.com-forge-sashmime-pump, and use the code that's listed on the page

for 25% off. Then we talked about Bezos, the founder of Amazon, and his divorce, $35 billion, I think it was. Hey, pay out. Crazy. His wife instantly became the fourth, I believe, richest woman in the world insane. Wow, just like that. Then we talked about more trouble and Hollywood, take them down.

We talked about the new Disney reveal, the show, our planet on Netflix. That was awesome. I talked about the difference between knowledge and wisdom. And then Adam talked about Katrina's new skinny dipped almond cravings. Apparently Adam talked about Katrina's new skinny dipped almond cravings, apparently she's eating all the skinny dipped almonds and Adam's trying to figure out ways to play or two. Yeah, he's trying to figure out ways of hiding them from her. Anyway, skinny dipped, another one of our sponsors,

here's what you do if you want to get a discount. Go to skinny dipped.com, for slash mine pump and enter the code mine pump for a full 20% off. Then we get into the fitness portion of this episode. The first question is in order to break through a training plateau, this is where your progress stops or stalls. What's better to change up? The exercises or the reps that I do, which one is going to get my body to respond again? The next question, how can meditation help your gains in the gym?

Does a mindfulness practice help your body burn more body fat? Visualize the muscle. And build more muscle. Next question, should you cycle creatine? Creatine one of the most popular muscle building supplements out there ever? Is it a good idea to take it all the time or should you go on and off of it for better results? And the final question, what was one of the most unhealthy behaviors of clients that we've trained in the past? Also, this month, you guys asked for it, you got it.

Maps split a very advanced training program designed by bodybuilders for people who want to sculpt and shape their bodies like bodybuilders, so if you want to build a lot of muscle shape your body, sculpt it, and if you love to work out, this is a sick, you're ready for it. This is a six day a week program. It's not for beginners or for the faint of heart. Well, that program is 50% off.

Here's what you do if you want to get the discount. Go to Maps, Split, there's two S's in the middle, M-A-P-S-S-P-L-I-T dot com, and use the code split50-S-P-L-I-T-5-0. You'll get 50% off. And if you want to check out our other Maps programs, you can find all the other ones at MapsFitnessProducts.com.

Teacher time! And it's teacher time! No, don't you notice my favorite time of the week? Oh yeah. Yeah! Alright, we have four winners this week. An iTunes, we have Giles Kates, Matthew Makesa, and for Facebook we have Melissa McLaughlin, Chandler Davis. All of you are winners in the name I just read to iTunes at MindPumpMedia.com, send your shirt size, your shipping address, include your Instagram handle, and we'll get that shirt right out to you. Thanks everybody. First of all, first, can we give a hand to the weather right now? It's about time it stopped raining.

Oh, it's beautiful. It was Gorge besides the allergies that I'm getting everything right. That's my problem. I'm fighting that right now Everything just comes out dude. We were at the park and I was laying on my back trying to read And I'm just coughing like crazy. I saw your post. What are you reading right now? What is that? Oh right side of history Ben Shapiro? Oh, that's oh, I can't wait to read you know You know what, I really, so I heard him on Joe Rogan, which is why I got the book. Yeah, listen to that. The reason why I like him, I don't agree entirely

with all of his views, but he does have a very live, and let live attitude towards government, which I agree a lot with. But he explains himself very well. And I like the way Articulates, articulates himself. And then the case he was making was about how the foundations of liberty and Western civilization can lie in two places Jerusalem, which was the, of

course, the creation of the Judeo-Christian religions, which say that all people are made in the image of God, which is very different when you compare to other religions before that. And then the other one was in the philosophy of Athens, where they were talking about using your reason. And he says that those two things created Western civilization. So I said, oh, this might be an interesting book and so far. It's really good. But before we at the park, when I was reading that book, I went to Santana Roque. It was so nice. And we're walking around.

And I was all, you know, ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve-

ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve-

ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve- ve Lululemon and I'm like, okay, let me look at the guy stuff. It's like blasphemy to do that with wearing your blory. Well, you know, you gotta keep your friends close. That's your enemies closer. I see.

So I walked in there and I'm looking at the men's stuff in Lulule and- Sucks. I just hate seeing the word Lulule. They feel feminine. The Lululeu clothes for you. Oh, I wouldn't go there. Do you see what I'm saying? Yeah, I think that's a wrong.

You don't think they feel kind of- Well, I mean, I think what I'll tell you, being somebody who used to wear Lulu stuff is, I always had to get double XL, because they're XL. It feels as if it was designed for a bunch of cyclists. So even the XL, their XL is like medium. It's just, that's what I mean. It doesn't feel masculine.

There's clothes don't, and they don't have a masculine look just, that's what I mean. It doesn't feel masculine. There's those don't, and they don't, they don't have a masculine look or feel them is what I mean. So they just do a, they just do a way better job. Way better job. So I really appreciate it. Well, I think that was part of Viori's strategy was they, I think they saw that. I think they saw that Lulu really came in and dominated

the female yoga space for active wear, but there was nobody really doing speaking to that for men. So I think that was their first initiative was to do that. I think Katrina loves their women's clothes too. Oh, that's the surprising things. Yeah, same thing with Jessica, she loves that. It's so excited to have him stop by the studio

and hang out again. I was fucking really like Joe and I like their company. I like what they're doing. Like, you know, extremely, extremely proud of our team of, you know, in particular, Taylor, this is a lot of what he does on the side of the house is to vet brands like this. And, you know, I take a lot of pride in that we do a really good job with this. I really feel good about the people we partner with. A lot of people may not know, but it's a long process.

We just had somebody come in right now, which you guys will eventually hear that episode probably in the coming weeks of a new company that we're looking to do work with. That was almost a year process of looking into them and quartering and tailor meeting with and going back and forth, and then us getting a chance to meet the CEO. I don't think a lot of people realize that when you're working with a brand that it's a reflection on you as well. I think a lot of people forget that and so they see that there's money. Oh, they're going to pay me. I'm going to talk about this company or this brand. But you you then become associated with them.

So it's really important that you're picky. You're kind of choosy with who you were. Well, and I know I understand, you know, scaling and building a business and feeling that you're in this place where, okay, you finally get a little bit of traction. You have an audience and you finally have the ability to take on sponsorship. I know how tempting it can be to want to do that. I think that we were very lucky and blessed to build this without those intentions.

Like we didn't turn on, we didn't say, hey, we're gonna podcasting because we hear there's good advertising and podcasting. It was never like that for us. So even when that opportunity came about, we were able to stay away from that and say, hey, this wasn't the vision of the company. We have so many programs and things that we want to write

and create, and that's more important to our audience, that's more important, that's more of our wheelhouse. When it makes sense, we'll move over into the advertising and partnerships. And because I think we were so slow to that process, and we waited till we had someone like Taylor who could onboard, who could do all that work for us Why we focused on what we're great at you know because I'll be the first to admit that

You know the the I the process that goes into even finding a brand Like the one people here and like Viori. I mean Viori wasn't even on anybody's radar Two and a half years ago when Taylor was looking into them. I mean nobody was talking about them Nobody do they were. They're everywhere now. Yeah, another exploded. You know, there are massive, there are massive company that's rapidly growing.

What did Joe say? Like what, 300% year over year? I mean, they're just, and their shit's awesome, dude. I mean, when you wear it, it speaks for itself. It's a great brand with a great CEO, with a great vision, with incredible integrity, like just aligns with us really well. Yeah, it's really good stuff.

Did you guys read about Bezos? His divorce. How about his wife? His wife is now the fourth richest woman in the world. Instantly. So how much was it, $35 billion? How about this though? Okay, credit her, okay, for her brilliance here.

So, there might be some people going like, what the fuck she could have had so much more, taken half, but by ending this amicable and leaving him and mostly can control and not trying to gut him in the divorce, she is going to make more money long term because she still has got stock in these companies that he is still scale assets in the company. Exactly. People don't really think about what potentially that divorce could

have done to him. I mean, sure, it wouldn't have bankrupted him, but most certainly when you're in the middle of spinning the amount of money he is to scale and grow his space, man, that would have definitely hindered that and probably crippled the stock price for a while if not forever potentially. And so for her to see the big picture and go, okay, I can try and gut this guy for 50% of everything because I'm entitled to it, which she is, she's been with him forever. Since before they took off. Right, so she's, she was a part of their,

I mean, she was a part of their growth through that support. Absolutely, I believe that was her. Yeah, absolutely. So, you know, I think it was brilliant by her not to do that. I also think that people need to, here's a big one, a lot of times when people get divorced or break up, they're so bitter and angry.

Because I guess the story is that he got caught fooling around or whatever. And sometimes people get so angry that their whole goal is to destroy the other person. But that is poison. That it'll poison you. It'll completely poison you. It'll consume you.

It doesn't make you happy. It doesn't make you feel any better. And then of course the cost of that, because I wonder how much the lawyers are making right now trying to sift through how they're gonna pay her out and what this all looks like. Imagine if she was just clawing and fighting how much that would cost.

That's what I'm saying. You know, it would have been everybody more money. Oh, you're talking about tens of billions of dollars. It's gotta be, how much do you think the lawyers are going to be making? Would have made off this millions. Yeah, probably hundreds, I would say hundreds. Yeah, I was maybe 100 million. Yeah, at least to work through all that legal paperwork and what that all the shock it up on their hours of the, you know, but the dollar an hour. But just the also the the destruction on yourself,

you know, I don't care how much you hate someone. Of course there's always justice, so you wanna get your justice. But after a certain point, you're better off being like fine, we're done. Let's make it clean. Let's do this so that we don't, you know, like I may hurt you,

but I'm hurting myself in the process. That's not a very good strategy. And it's all driven by hate and anger, and it never feels good. It never makes you feel better. You're better off being like, fine, fuck you. Let's make it clean. Let's be done with this.

And then you're off on your own, and I'm off on my own. And it still sucks, and I'm here wrong, but it's way better than what I see a lot of people do when they go through shit like that. Yeah, so speaking of like news like this, more trouble in Hollywood. Good. Yeah, so you got over three- What's fires to put out?

Yeah, over 13,000 members of the WGA, with the Writers Geal Association or something, I think it's what it's called. They're threatening to fire all the agents that work between them and like the shows. Something like the agencies are corrupt and not looking out for their interest. They're packaged, they package deals to get the films and series done, which doesn't allow the writers much room to negotiate. And it's just an old system that's been around forever

that everybody's just accepted because it was the only way that these writers could be successful and make money. but now with all these streaming services coming around, there's other opportunities and so they're like, fuck you now now and so you're gonna see a big revolt over there in Hollywood. I'm Tony right now. Wow. It's the beginning. More legs just getting cut out from under. Yeah, and then at the same time you got Thursday, Disney is giving

giving their sneak peek to their streaming service. So that's gonna be interesting. And then Netflix, I don't know if you guys saw this, just dropped their response to Disney's, cause Disney owns Discovery, right? So they've got what's it called, animal planet? Or what's the big one that everybody loves to watch that's Discovery?

Is it like Earth or something like that? Yeah, whatever it is. Blue planet Earth. Yeah, blue planet. I think it's blue planet I think is a discovery, right? So they, they're owned by Disney. And so Disney is pool, it was planning on pooling all this content to go to their streaming service, which would then in turn,

well, I didn't know this, but over the last four years, Netflix has been shooting there R-Planet. Have you seen some of it yet? So I saw a clips of it. It's like, brilliant. Yeah. They did a phenomenal job. It's really good.

They did a phenomenal job. And the writing that, what I like about the streaming services with the writing is they take a little bit more risks with how they write things and put them together. I was watching, I can't remember the name of it now, but it's a show of these teenagers who are going into high school and they grew up and it looks like East LA,

but it has a lot of the flavor of the 90s, even though it's current. Can't remember the name of the show, it's really good, but the writing is so smart because what I get from some of the show is on Netflix, like sex education is like this. Things happen on that show that, for sure, it could never happen in real life.

So it's almost like an alternate universe, but that's also kind of realistic, which allows them to be more creative with how they write things, how the people communicate to each other, how the people in the show dress and act, like there's this, like again, like the show that I'm talking about, can't remember the name of it.

It's got this, I was almost confused for a second. I'm like, is this the 90s? Yeah. Listening to 90s music, the cars kind of seem that the style seemed kind of 90s. They weren't really on their phones that much, but then they were on their phones a little bit. So I'm like, no, this is actually,

and then they went to a party that said 2018. But I'm like, see, they can have that creativity to be kind of weird. So the other a party that said 2018, but I'm like, see, they can have that creativity to be kind of weird. So the other side of that coin though, that I'm seeing that I don't know, it's gonna be interesting if it continues to grow and it'll be funny to see if people sort of get pissed off about this.

So because it's so free like that, one of the things they do is they can write an in an idea like a like a film or like a show Like your time are now and they'll just put it out there Without even the second or the third season written right and then they test it and they see How well it scores or how well it's being shared or watched or whatever so what it's happened to me is there's been shows that I actually really like that They they cut after after season two. Well, isn't that also that they're moving it like you're mentioning Disney like pulling

a lot of their content like for me it was the Punisher and I really got into that show was awesome and then I found out they cut you know funding towards that show and they pulled it from Netflix and I'm like what the fuck man I was getting into that show. Yeah, but I'm sure that Disney will, yeah, they're gonna take it. Yeah, they'll take it and bring it. So I think that was just a process of Disney starting to pull all their stuff off of Netflix.

So Netflix isn't getting that, right? Yeah. So I'm sure if it was doing well, it'll do well there. But I'm wondering even about like these little small knee shows that you find and you're like, oh, I really like this. It speaks to me, it's awesome, but it's only you and 40,000 other people.

And that's not enough to keep it, you know. Like a mega hit, it's just like, yeah. Yeah, so you get kind of like all excited, you know? Like, oh, I like this show, like Red Oaks was like this. That's how I feel about the Oakland Ace. So, there you go. I get really excited about these players and they just fucking shippin' up.

Well, you know what, then it's just gonna, I mean, they're just catering to their market and their views. And so, you're gonna like stuff that's a lot of people aren't gonna like and that's gonna kinda suck, but whatever. But you have the variety, and it allows them, it gives them the flexibility to kind of do things that are a little bit here, a little bit there.

Well, you know what, I was thinking about, because streaming, I mean, it's taking over like Hollywood, you're already seeing that and you brought that up. Like I was thinking about that because I was just at the movie theaters and we were like sitting these real comfortable chairs, you know, that recline, you fold out, all the kind of, they're trying to make the movie experience, you know, a little more high end. And but I'm like, at one point, do they take a show a game of thrones and they just show it in the movie theater That'd be rad. Yeah, I think how though that'd be fucking

Yeah, we just one you know one like Episode and then you watch it like that. I don't know how it works. I'm just saying that like that's that's where all the content's going So I wouldn't the theater That's a fucking 40 hour movie. You're like, I can get a lot of popcorn. Get a book a week off of work just to watch fucking game of throws to the theater. That reminds me of my daughter said the other day.

She's like, what if they invented ice cream that was super healthy. So you could eat it all the time. Like, well, that's nice, honey, but it's like, I don't know. I was just in the theater in the prune yard. And have you been to that theater? Yeah, yeah.

Where you order food, dude, you order food, drinks. So I'm drinking alcohol in there. I'm having like, I wish, I wish. And the food's not bad. You didn't like it? I didn't like it. I had these carnazadas tacos on me. Oh, I didn't have that.

Oh, they were good, dude. Yeah, they have that in Scottsville. They have, you could drink, they have a whole full bar and everything. It's great. It's great I have I have mixed feelings on that so I want I didn't care for the food very much to You know you constantly have waiters running running tables or running the all the whole time during the show So it's a bit distracting if you have a show that you're really into. And it's just like if you were to be sitting there and you constantly have somebody getting up

going into the bathroom all the time. Like that. So you actually have tables and it's like a restaurant. Well, you're sitting in chairs. You're sitting in recliner chairs, just like the one you're talking about, Justin, except you have like a bigger, you know, my little desk thing,

whatever the fuck you call that, the fold up, like side team, your little TV, TV fucking dinner thing, whatever that folds in front of you. or the fuck you call that the fold up, like side TV, your little TV fucking dinner thing, whatever, the folds in front of you, that, then you have a call button on your thing, and you hit it, and then that tells the waiter to come over to you, and then you take your order.

Oh, interesting. And he comes over, and he has a little light to flash on the menu, and they take your order, then they come back, so you've got one, people whispering their orders and talking the orders during the thing, you got a waiter waiter going running food trays back and forth. How many times have you been there? I don't know, probably six or seven. Oh, that may have been. Yeah, I only did it once. Yeah, I've been there quite a few.

The waiter's came, I only did it once. The waiter's came mostly in the beginning. I didn't see too much, but I guess it sounds like it's different each time you might get. Yeah, you're right. There's been times where it hasn't been that there's been times when it annoyed me and the times I didn't notice it very much so I'm gonna take my kids there because I think they're gonna have a great experience like how fun would that be and Like hey kids guess what we're having dinner. Yeah, I think the kids would love it I think I think being I'm this is me gripping like an old man, right? I Know most kids probably don't mind that shit, but I like to so I try and schedule movies when most people wouldn't be at the theater.

Like, Katrina and I will go out of Weird Tuesday night and go watch movies because I know that's the least time that there's traffic in there. And I'll always wait until week two or three of a release because I don't like going on opening weekend because I don't even like the sound of everybody chomping their popcorn. Yeah, that's like, it's weird to me.

It just makes my skin crawl here. Yeah. Wow. Now you just fuck with everybody on the podcast. Yeah. Good job, Adam. Hey, everybody, this is annoying. But I did enjoy it.

I think the kids will enjoy it. It's just interesting to see them scrambled to figure out ways to fill seats because they're kind of fucked a little bit, right? You're at home experience is now rivaling in terms of sound and quality. Yeah, and the contents so much better. Yeah. Oh, you've seen the other things they do that I this is I think a smart like they're hosting like UFC events or that's what I mean.

They're trying to support or championship basketball games. Oh, really? Yeah, to me, that's kind of cool. Like, okay, I would normally go to my buddy's house. He would rent it for 60 bucks. Yeah, I'd watch a UFC fight on a big screen. Yeah, yeah, that's what I think. And then it's the shared experience.

Yeah, and then yeah, exactly people would yell, that's kind of, that's where you want things to be loud, right? Or sporting event, like that's cool. Courtney and I went one time with my friend too, like the Rio, I think is the theater downtown in Santa Cruz and they play like old classics sometimes. So we wouldn't watch the big Lebowski and everyone was talking shit and throwing stuff

and it was a riot, dude. And like it was one of those where everybody's drinking a white Russian, you know, and it's like, oh, it's fun. Yeah, so I mean, there's ways that they can make like a group kind of experience out of it still, I'm sure, but yeah. Do you think it'll change? Do you, I'm sure, but yeah, you think I change. Do you think it will continue to survive?

Do you think it'll die eventually? Oh, I think they're more of a novelty. Yep. I don't, I think it's going to, it's going to slowly die as, as the experience becomes more, it's easier to have at home. It's cheaper. But I do think that it'll survive in some aspect. Like, they're going to have to figure out how to get people to go somewhere, spend 50 bucks

or whatever. When you think about it, the only thing that is keeping it alive is the fact that you gotta go there. You can't wait. Right, exactly. Yeah. Because that would just instantly kill it.

It would be done. It'd be done. If a movie you wanted to see came out and the same day I could pay for it streaming, dude. Well, that's why I think it's so pissed when it leaks. And somebody does, like they film it and then they distribute it. It kills their whole business.

Just to show you how powerful Hollywood is too. You get caught doing that and they'll fuck you up big time. Yeah. You get caught distributing to a federal offense. Yeah, like it's a big, it's like a big deal because that's how that shows you how I mean, I could go rob a liquor store right now. We're back in kids. Not as bad video cassette days, the FBI warning. Yeah, the FBI. Yeah, was it. And FBI warning on video. He copied it. Yes.

Just did that. It's to protect that industry. No, they're screwed. They have to figure it out because if these streaming as these streaming services get better and better and they're screwed. They have to figure it out because as these streaming services get better and better and their writing gets better and better and they start to rival movies, like what are you gonna do? How are you gonna pull people to your theater? Right now what they're banking on are series and these superhero movies, they're making a lot of money. Yeah, yeah, that was, and I forget who we had on that was talking about that in terms of like Jim Quick.

Oh no, about overseas, like how they have to have like superhero movies because those do the best. They translate over to you. Yeah, because it's not about really the dialogue as much as it's about like the action and action movies perform really well, like internationally. And which is probably the only reason why they're performing the way they are.

And that's all you see. It's like, dude, it's too much. When you hear about these movies breaking, like I told you guys to sell out how what you're gonna call it, broke the internet with the end game. Yeah, but when you think about it, it's probably because it's worldwide.

And everybody is watching it all over the place where if you have something that's kind of targeted towards our culture, like nobody in Japan gives a fuck about that. What's happening where if you have something that's kind of targeted towards our culture, like nobody in Japan gives a fuck about that. What's happening is if you want good writing, you go to streaming. If you want special effects and action and explosions, then you go to the movies. Yeah. Because you can't get good writing anymore.

They don't bank on that anymore. It's too big of a risk to have good dialogue, good writing. It's big risk. People don't pay big money to go watch that kind of stuff. You're not going to see a movie like Momento, like that'll just be like a Netflix thing. No, and at first I get sad about it, so I'm like, damn it, but then I think, no, it's just different, they're just going to move different, they're different platforms. Yeah. Because the writing on Netflix and HBO and Showtime, and I mean, it's brilliant

oftentimes, and they can spread the right, get real creative because they can do seasons of writing. Have you guys noticed your own habits? I know I was a major movie goer. I was a major movie goer. And man, not anymore, man. Katrina and I love the fact that we have, I mean, I can run right downstairs to my garage. My door dash, I can time my door dash to be there

by the time we start our movie. I've got the badass surround sound in there. And I could rent a movie. So even if it's not I'm going through Apple, even if it's not my free streaming service, and I'm renting a new or type movie, I just got to wait, what is it, the three month lag time for it to hit my thing?

It's costing me $13.99 or whatever, plus the food that I want delivered right to my door. You know, I'm out 30, 40 bucks in the comfort of my home. Yeah, man. And the only time I'm actually even going to the movies now is for the kids, something for the kids, or if it's a superhero-driven movie, or like horror. Those are the only categories. So like horror is actually still really cool to go to the movies because everybody's like horror. Those are the only categories. Like so like horror is actually still really cool to go like to the movies because everybody's

like yeah it's because you get too scared at home. Yeah. You do. You feel safer in the cold out. I tried to get you guys to watch that one movie and you guys like you know how I feel about scary movies. Yeah. I know. I don't like. It's so funny how you make fun of me for not wanting to go fly up in a jet and nine G's but you won't watch a scary movie on your couch. Well, that's because there's difference, okay? It's that one can kill you You know, that's not what's not what's not what's not what's not I don't I watch movies because it's one of the things and I don't know if this is just me

There's got to be somebody out there that can relate to this Movies are all the ladies out there one of the So sexist. So sexes. Movies are my way of shutting this brain of mine down that just is all over the map all day long. Like it just I'm in my head all the time constantly and when I watch a movie and I can get into a movie it it comes me down. It relaxes me It's just it's one of my favorite pastimes to relax and chill I'm watching a movie and it's a great analogy that you pair it to the jet thing That it or watching a scary movie is like that for me which I like roller coasters

I like scary jets that I could almost die But I don't like doing that with my movies don't fuck up my pastime that I've already figured out. I like scary jets that I can almost die, but I don't like doing that with my movies. Don't fuck up my pastime that I've already figured out what I like. And so a scary movie fucks up that pastime for me. I don't know. I feel like I think if you go into it knowing that's what you're gonna do, like I'm gonna want something. It's an event. This is a thing of like just yeah, consuming it. Oh, you know what I do. Like if I'm home alone, which is rare, but if I'm home alone, that's the time when I'll do it and I'll turn all the way myself. Yes I'll turn all the lights off and the point for me and it has to be good

It's got to be well written if it's just Jumping shit and stuff. That's I'll turn it off like this. I used to do that actually when I used to live with these guys There was this game that we had that was like fucking scary. It was a scary like suspenseful game Where like zombies would jump out of windows at you randomly and I would turn all the lights off and like I was sitting there just playing by myself and somebody come home from work and be like, ah!

Oh, it's so great. That's what I do. I turn off all the lights, that's me by myself and I'm like, let's get, I'm on a fucking field disturbed and I know it's a good scary movie. If I'm not the same for a couple of days. You like those really twisted, like I can't get a lot of that imagery out of my head kind of movies. That's what it means, dude. That's what I mean, like if I'm not the same for a couple days. You like those really twisted, like I can't get a lot of that imagery

out of my head kind of movies. That's what it means, dude. That's what I mean, like if I come to work as wrong with that, if I come to work the next day and you guys are like, what's wrong with that? No, no, no, no, I'm all about getting thrilled and like, you know, man, like I got a chainsaw and I'm running after you, yeah, great.

Not the ones that are just like, dude, hold me. Hereditary, did that, hereditary got me, like I feel dirty and I felt a little washed myself. I felt weird afterwards. I was like, yeah, I don't feel normal. Yeah, because that only do you awful. Not only do you fuck up my movie experience, then you fuck up my sleep then.

Yeah. I sleep like lose hope for humanity after I watch those kinds of movies. Like, no. Oh no, I sleep like a baby. Yeah. That's great. Oh, the show I was talking about on Netflix

is called On My Block. It's actually a pretty good show. And yeah, I was having another thought and I wrote this down this weekend. I was having a discussion with someone online and they were asking me questions about, you know, why recommend certain rep ranges? You know, because studies will show

that this one builds the most muscle and this then the other. And it really dawned on me, the difference between somebody who has lots of knowledge of information versus somebody who just has lots of experience, which then turns into wisdom. And so I thought to myself, like how different Adam and Justin would answer

this question versus a researcher? So I'll pose the question for you. And then I'm gonna tell you how the researcher would answer, I know exactly how you guys would answer. So if I were to talk to a fitness researcher and I were to say to them, hey, which rep range builds the most muscle? Five reps or 20 reps, they're gonna spout off

with the research shows. Another research shows that 20 reps have performed failure and may build more months. I know exactly how you guys are gonna respond. And the way you guys were respond is, well, who are we asking for? Yeah, it depends, like, give me all the background. Yeah, exactly.

They've been training. What have they not been training? What's the context? And this is why it's so important, especially for fitness professionals out there to communicate information, but also combine it with your wisdom and understand the context.

And for people who are seeking fitness information, but also combine it with your wisdom and understand the context. And for people who are seeking fitness information, always remember that. That a study reflects what happened in those conditions to those particular types of individuals. Does not necessarily apply to you with your history and your past and all that stuff. So, I funny you went this direction

because I literally got an email from one of my clients and she sent it over to me and it was, she says, you know, great read, check this out. And it's an article that is showing, is making the, God, I'm trying to find it right now so I could share it on this podcast, but I'll go ahead and summarize it and hope I don't mask her it. But it basically is saying the benefits of hit. And they did this. They took the study of groups from 30 years old

to 40 years old and then above 50 years old. And they actually measured on a cellular level what's happening and changing. And it's a get what I see right away, when I see them like, okay, we're totally over complicating something that is a very simple way to look at this and I can already halfway through it, I'm reading,

I'm like, I already know they're trying to make an argument by the way that they're formulating the study and it gets people like my very intelligent clients. Like these are very intelligent clients who mind that send this stuff and when you read it, it sounds very smart to me, it's put in the way the case they're making is how important it is for somebody who's as they age to be

pushing and doing this high intensity type of training. And you know, the context matters so much. Oh, and not only that, but it's, and here's the challenging part. It's really good. And a lot of it is all truth. Yeah. But it's not the whole story. And that was my rat really applied to this person that's asking you. Well, and my response to her was,

there's a lot of truth in this study that I think that's important. But there's more to the story. And I said, you have to take into consideration that when they do something like this and they make this case, they're always doing it in a four to six week window. And they stay, it's because they have to,

they have to control it, right? And one of the ways to control it is putting it in a time frame, splitting the age groups and saying, you only have so much money for the study. Right, and so here's, and so here's where I'm going with this. So this, the study basically was making this case for why hit training is so important

and they're recommending that you're doing it, hit training three times a week for older population. Terrible. Right. And their whole angle is the importance of pushing and stressing the body at those higher levels to basically create new fresh cells that regenerate it strength.

Here's the key in that. Pushing your body to adapt is very different from person to person. And I can tell you, 100% honesty of all the 40-year-old people that I've trained, a large chunk of them, hit training would have been completely inappropriate. It would have been totally disastrous for them to do it. They would have been fine for four weeks,

and then it would have caused problems. Not exactly. And this is what I would and so they they compared it to like just strength training, then hit training, and then like a combination of both, and you know, what what all happened, all of it. And at the end of the study, obviously doing all of it or bits of all of it would be most ideal, but even at bare minimum doing at least hit three times a week was like the case they tried to make. And I said, well, here's a thing. That's in a six week window.

What I know from training clients for a very long time at all ages is that I can make the case that strength training is just purely pure strength training is superior long term because of what you're going to build muscle wise. Also the fact that you, if you push the body at this high intensity level, the body eventually adapts to no matter what we throw at it. If you stretch yourself doing hit three times a week, and that's what gives you these great results in this four to six week window, what do you have to do in order to continue to see more results?

And is that building a stronger, faster metabolism, or is that a quicker, faster way to burn more calories? So there's a lot of other factors that are going into play here and to isolate just one modality of training and say it's superior than another is not telling the full story. It's also not considering the individuals that we're talking about. I could have two different individuals and I could, and I could do a full assessment, know about their history of exercising all that stuff.

And one of them, hit training, will be very appropriate and give them great results. And the other person, it will be the exact wrong thing that they could possibly do. It will not only hurt them, but it may actually produce hormonal issues or just overstress their already stressed body. That's why it's so important. And that's why I brought up what I said was, a researcher is just gonna answer to you. Oh, the research shows this rep range builds the most muscle.

Hey, somebody with experiences and say, who are we talking about? What was their exercises? Let's collect the entire story. That's it. And that's the only way you could get, you know, an accurate answer to something like that. It makes a huge difference.

Actually, it makes all the difference. And this is the big problem I have with the researcher PhD fitness types who come out and talk all about the studies. They completely negate the person that you're working with on the other side. They're like a bunch of assholes. We all end up arguing with each other, who's more right and trying to prove each other wrong with other studies. In reality, everyone's right and everybody's fucking wrong.

It just depends on who we're talking to. And I know that frustrates some people because I see it in our feedback on our show sometimes, is that we get teased a little bit about when we answer some of our questions that we tend to lead with, well, it depends and then we go into this talk. And it's like, oh, you know, my pump can never give like a straight answer.

Well, because it never is a fucking straight answer. Just because all the study and the research shows something, and that's another thing too, is like, that's such a very, even thousands of people in a study group. It's still a very small, small person. Think about a few people that actually consider like holistically all the systems of the body. And so when you start to compartmentalize it and really zero in on that one thing that

you think is going to make the biggest difference in improvement, it may affect the other systems of the body adversely. That's right. difference in improvement, it may affect the other systems of the body adversely. That's right. And fitness is not a four, six week, 12 week, 12 month process. A lifetime thing. Fitness is forever. And here's the other thing. I mean, this is a very simple example. Think of the kinds of people that sign up for a study on hit training. Think about that for a second. If you're, where do you, where do these people get the subjects to test? Do they go on the street and just pull someone

to say fuck it? Self-selection. They're self-selection going on. Now, what kind of person is gonna sign up for a study? First of all, somebody who's got time to do a study, so they're probably not super stressed out individuals. They don't have a hammered schedule, so they get the time to do a study.

They're also interested in doing a fitness study. There's a little bit of a self-selection bias that's going on there. And they're even capable of doing hit. That's right, because what they don't do is they don't tell you the people that drop out. Because whenever you do a study, there's always people that drop out. And if not too many people drop out, well, they just kind of take that out and we don't know what ended up happening. But let's say 38 people signed up for this, and five of them were like, I can't do this. This hurts my joints. We're not

going to talk about those. We're not going to consider them. Right. So. Those numbers don't count. This is all stuff. You look here's here's another good example. Let's say I released a study that showed that supplementing with 5,000 I use of vitamin D dramatically improved the health of 100 people who did my study. and that was all you read. And everybody's like, oh shit, this study conclusive, let's go take 5,000 Ios of Vitamin D. But then when you look deeper, you realize that every single person of the study

was deficient in Vitamin D, which is why they had such tremendous health gains from taking Vitamin D. If you're not deficient, you're gonna get no benefit. You see this with supplements all the time. Testosterone boosters are my favorite. When you look at testosterone boosters, they show, hey, you know, this testosterone booster

raised testosterone, 23% in men, but you don't, when you look a little closer, these are men who had low testosterone and had health issues as a result of, and the supplement brought their testosterone up to normal. When you give it to regular health men with normal testosterone levels, does jack shit, doesn't boost anything. These are all the things that you want to pay attention when you look at these things, and

that's I think where experience comes into play, which is why oftentimes we say it depends. But I will say this, there are general truths that we stick to. They're just general. Everything else that's specific is down to the individual. So anyway, but I was gonna ask you, Adam, about how everything was going at home with Katrina and the baby. And is she having cravings like crazy?

Is she, oh, she was saying the other day she wasn't sleeping, but she said she got up, she gets up to pee as much as you do now. Yeah, yes. That's, that's been, those are exact words. That, that's been funny because I'm notorious for that definitely get up to to three times at night to go the rest Room and so it's funny that we pass each other now so one of us will wake the other one up not intentionally you know just

Kind of a head not like no yeah, I mean I'm even like I have it's funny because I've bumped into her a few times Like trying to walk the back in the dark. know, we're in the dark, walking in the bathroom. So, and I hear her up and, you know, I have to go. And in the past, I would get up and try and go head that way when I hear her coming back. But now you have to wait. I wait until she climbs in the bed, then I go that way. So I don't trip over the dogs or trip over her. So yeah, that's kind of the, been this,

and I've never had to share my bathroom time in the middle of the night. So this is a, a little bit of a new thing. A bit of a dance. Yeah, it's a little bit of a dance now. So that's been new. She's been consistent with the pickle thing. And she always says like,

I like, I don't know why you keep telling people I had this pickle addiction now. I'm like, honey, we have, we would have a kosher deal pickle thing. We always have pickles in our house. I like pickles. She likes pickles. But that one jar of pickles would last

probably months in our, in our, at least a month, where she's crushing, you know, at least a month, where she's crushing, you know, a pickled jar every two days or so. So I'm like, I said, you're eating more than norw, which is fine. I'm not rousing in her. I'm just, I'm just saying that that's probably her craving. That's her craving. Yeah, it's her biggest craving that I've seen is that although last night, and this is

the second time now, the new skinny dips the mint chocolate ones Bro, the mind have been disappearing too. They are These are popular. Well, they're my favorite for sure I love and I think the other night was the first time that she had been introduced to them And I keep them in the freezer now. She's just destroyed Oh, yeah, well and the dangerous part was, so I took home, we got the case from Skinny Dip the other day and they typically send us a bunch of boxes

that we can keep here in the studio for ourselves, which are all the mini packs, which is what I recommend to the listener. And then they have the big pouch ones. What you're like, I think they're, it's somewhere between 600, 600, 700 calories, if you were to eat the whole thing. Several servings in there. Yeah, thing. Several servings in there.

Yeah, there's several servings in there. And I just, I don't have this self control. Not when I'm watching TV, you know, so I love having the little bags. So what I did is I took off, because I took off the big bags home, because I left the little ones here at the studio. You took them all, huh?

Well, not all of them. Most of them. No, I didn't take all. It's all right. You got a baby coming. Yeah. So I'm, I'm ziplocking and portioning out the, the bigger bags because it's just, it's otherwise. Are you weighing like how many ounces and stuff? Yeah, yeah, because it tells you. So each bag is, you know, I think it has three to five. I can't remember off top of my head how many servings are each one of the, in one of the main bags. And then I'm just dividing it up.

So, you know, we're getting a serving versus eating all five servings in one sitting because they're a bit addicted. What do we have for dinner? It can happen. It's getting dipped all men's. Yeah, that's definitely been one of her favorite. But for the most part, she's been, you know, really good.

We haven't, we had pizza for the first time since she's been pregnant. And she't mention wanting it like a couple weeks back And I was like I wasn't really feeling it and she wasn't like hard craving it She's like I'll have it when we have it. We went back and visited my best friend and his mom and She they all wanted to go out to some Italian pizza restaurant place and so we had some there But then she didn't feel good afterwards. She's just like, you know, anytime I eat off the radar, or eat off my healthy food, what she's loving too,

I think I shared this the last commercial we did for a smoothie box is we're making the shit of those popsicles. That works really well. I mean, that's been a nice like healthy choice. Yeah, I wish I would have had all of this, because I remember when Courtney was having Craven's shoes pregnant, like, she wanted one of those

from Dairy Queen. You know those blizzard? Blizzard's so bad. Like those all she could think about, and then I finally came, did I'm like, okay, so it was somewhere in, the only one we could find was in San Jose, and of course, all my clients are in San Jose,

and I'm like, dude, I just hope I don't see anybody. You know, I'm like, in there,, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like,

I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like,

I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, It's like running into your aunt at the sex toy shop in a fuck mouth. It was awkward. That hasn't happened. That hasn't happened. That's fucking weird.

That's a lot of fuel back for you. This Quas brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-added edge. Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. Alright, a first question is from Jack Fowler 88. To break through a plateau in my

training, should I change up the exercises I'm doing or just change the number of reps I do? Hmm. Either one of them will, will change things up and could potentially break through plateau, but to make this fun, what do you guys think would be more effective? I like breaking the plateau. I like to do both together.

I feel like it's a bigger bang for your buck, right? It's you're changing two major variables at the same time. And so I feel like I get a, a greater response with that. Now I've done almost everything under the sun where I, I'll change just one variable. Would it be time? Would it be reps? Would it be exercises? Uh, or, yeah, and what I like to do is combine one or two variables every time that I switch a phase or change something out because I feel like I get the greatest return when I get.

Yeah, I think for me, like I will change one variable just to be consistently sort of like ahead of a plateau, like so I wanna make sure, like, yeah, but if I feel like I'm kind of in a rut, I will change more variables at once. So I'll do make sure like, but if I feel like I'm kind of in a rut, I will change more variables at once. So I'll do two to three different things to make sure that my body's going to start responding again in a different way.

You know, to that point, Justin, that you're making me think of something right now too, is like, it also depends. It also depends. It also depends. It starts wearing depends. Right. It depends on where I'm at in my training and how consistent I am. So me saying that I changed two variables, that's me being consistent at them.

I've been training for quite some time, six times a week and I've been very, like this is what I would do when I was competing days. Very, very consistent. Right now, I'm so inconsistent that I don't, I wouldn't change two variables. I would just change one. Well right now two variables. I would just change one. So right now, breaking your plateau would just be consistent. Right. No, true.

That's my point I'm trying to make is that I don't need to do, I don't need to throw a bunch at it right now because I haven't even been weight training very consistently. So the variable change doesn't need to be that much, but I feel like the more consistent and the more I've been throwing on my body, the more I need to kind of vary to feel significant change or difference every time I go into a new phase. Well, I think if you're really experienced and you experienced with exercises and you can get into the form easily and you know your body well, then yeah, change both. But for a lot of beginner, a lot of lifters who don't have tons of experience, it might be better just to change one

because going from, let's say, low reps to high reps and changing exercises might be so much that it's a lot for the person to get used to and they can't maximize each thing. But just to make things fun, if you had to pick just one, which one do you think people would gain the most benefit from changing exercises or reps? Yeah, if you had to change, oh, exercise for sure. just one, which one do you think people would gain the most benefit from? Changing exercises or reps?

Yeah, if you had to change, Oh, exercise for sure. Think so. Oh, 100%. So keep the reps the same. I don't even think that's a debate. I think that the difference between a barbell back squat and a Bulgarian split stance squat is so incredibly different that you could do the exact same rep range and your body will

see or even a front squat versus a back. Right. That's what I mean. The exercises can be now again. Depends. Yeah, because it depends on how close the exercise is related, right? Because the difference between squatting five reps and then you decide all of a sudden you're going to go and do like let's say you were you were barbell back squatting and then you go all of a sudden you're gonna go and do, like, let's say you were barbell back squatting

then you go to dumbbell squatting, like, yeah, the difference to that exercise and anything, the difficulty of the two. Well, they'd have to match, yeah, like the intensity or like whatever it's providing, like, so like a back a little, you mentioned like a dumbbell squat, you're not gonna get the same kind of, you know,

a response. Yeah, see, I would typically recommend, depending on the person, but for a lot of people, I would recommend just changing the reps because it takes a long time to get really fucking good at certain exercises. Well, again, that's it. You know what I'm saying?

You have to give me some more context on, am I talking to me? No, to you, see, someone like you, change both. Right. You have enough experience that you can change exercise. I've done all those exercises a hundred times over and so my mechanics on all of them, it takes me two reps to get into like the form of them.

Well, onto your point of like consistency being the one that's like, you know, taking you out of the plateau of not being consistent. I think the general public would probably benefit more from one variable because then they're still honing in on this new thing. Exactly. Like you think of the average lifter who's been working out for a year or two. Do I want to take them out of back squats, deadlifts,

and rows, probably maybe not. Maybe what I'm going to do is say, okay, let's mess with the rep ranges, work on endurance, maybe work within the form of that particular exercise. So instead of going so low with your squat and out of your lighter, maybe you can go a little bit lower and do more repetitions. I like that. Under two years, I like that.

Under two years, if you've been training, stick with the core movements, the core exercises that you're doing, and adjust the reps. If you're somebody who's three years to five years, you know, maybe change both areas. If you're somebody beyond that, you can have lots of fun with it. I mean, I think that's the more advanced you get, the more variables I would say you can play with at the same time. Yeah. You're looking at unconventional shit like me.

Yeah. And what you'll find, and here's a good gauge of whether or not, you know, you're going to, the something you're doing is going to be good for breaking through a plateau, is when you change the variable, how bad did you suck at it? So like if I do barbell squats all the time, and I go do Bulgarian split stand squat, and I have to go way down on the weight. Sometimes I have to go to body weight. It's a new exercise. I have no stability or control in it.

I'm not able to generate as much force. Now I gotta go to body weight. I know that the upswing is gonna be real high. Right. Because how often do you get the opportunity to gain 10 or 15 pounds of strength in an exercise on a weekly basis, especially after you've been working out for a few years? No. Very, very low.

But when I do a new exercise, and I do it, and I'm like, wow, I suck at this, I know I'm gonna see very fast. It's gonna be a lot of improvement there. Exactly. So when you go into a new modality and you're like, wow, I suck at this. I know I'm gonna see very fast. There's been a lot of improvement there. Exactly, so when you go into a new modality and you're like, this, here's another one. Like I trained for a long time in low rep ranges. I got stuck there for a while. I had a lot of fun doing it.

And I remember at one point, and like my joints were soaring, I'm like, okay, it's time for me to work in the higher rep range. And I said, I'm gonna go 15 to 20, which is really high compared to where I was. And I remember I had to back way down the way and I get super exhausted. Like one set, and I'm like, my God, I'm dying right now. And I'm like, okay, this is gonna be good because I suck at this.

So I have all this room to improve and sure enough, it was great progress in terms of breaking through a plateau. So I would say, look at all the variables. If you're newer in your lifting, just pick one. If you're more advanced, you can go ahead and go for two. Next question is from Brendan Wilson 97. How can meditation help your gains in the gym? I think, and we're talking specifically about meditation,

but I'm going to make it broad. Parasyn pathetic, sympathetic, and so on. Yeah, I'm going talk about, you know, prioritizing your body's ability to relax, repair, recover, you know, be not distracted, get good sleep, that kind of stuff. I think that's the most underrated, yet one of the most powerful things people can do.

Studies, by the way, are back in the sub now. Studies are showing now that when people incorporate some kind of a mindful meditative practice in their weight loss journey, that their bodies burn more body fat. Well, it's honestly the most challenging thing right now in our current environment and modern world. To be able to remove yourself from all the stimulus

and all the potential stressors that we face all day long. So it's at the highest priority right now in terms of trying to gain strength and recover. Yeah, well think about it this way, right? So if you're in this, because your body doesn't really decipher between stresses, like a stress is a stress on the body, it's either a lot of stress or a low amount of stress.

And a lot of the stress that we go through in modern societies is this kind of low to moderate constant stress. So we don't get the same like, oh shit, volcano exploded or oh my god there's a, you know, lion shape. The raptor gonna eat me. Yeah, you're not. I'm going way back. Before human's existence. Yeah, yeah, yeah.

But, y'all, we don't really experience a whole lot of that, but we have kind of this low to moderate level of constant, consistent stress. And when your body stressed out, this is the state that it's in. So let me paint the picture for you. When your body's, remember this, for most of human civilization,

low to moderate, constant levels of stress, probably meant that you didn't have food. It probably meant that you were struggling to find stability in your shelter and food, because high levels of stress meant, oh fuck, I'm gonna die, something's killing me. Moderate levels of stress were like, oh my gosh. Let's figure out this food situation.

That was one of the biggest problems that humans had for a long time. And so in that stressed situation or environment, your body, which evolved most of the time having to deal with not having food, is thinking to himself, okay, were moderate levels of stress probably means that we're not around a consistent supply of food. Let's store more calories. Let's prevent ourselves from building a lot of muscle because muscle is expensive and it burns more calories. Let's set ourselves up to survive this moderate level stress. Your body doesn't know that you're just working a lot of hours,

not getting good sleep, and working out too hard. So what ends up happening is your body adapts hard. So what ends up happening is your body adapts less. It becomes less effective at adapting. You actually build muscle at a slower rate and you burn body fat at a much slower rate. Everything stops matching. The hormones aren't ideal for fat burning a muscle building. Instead, they're ideal for stress and for quick energy burn. the way your body assimilates food, the inflammatory response, all these things are not ideal for you getting to your goals. And so what we're finding is that when people do their workout nutrition and incorporate some kind of a practice to bring their body into more of that parasympathetic type state, their bodies just react better.

And I'm not even talking about how much easier it is to eat healthy when you're not in a constant state of stress because most of us who eat terribly or don't make good food choices are doing so because we're, you know, we're meditating with food where they're trying to distract ourselves or we're sad or we're stressed or we're anxious and we're feeding ourselves and think about it

when you're in a very calm, relaxed, self-aware state, the strength and motivation that you have to eat foods that are good for you versus reaching for something that's gonna give you that immediate, you know, heat and it's the pleasure is much better. It's also easier to stay consistent with your workouts, you have better energy for your workouts.

Just across the board, I think this is the missing piece. I really do. Well, I think this, this message is going to gain traction in the, the bodybuilding, the aesthetic world, uh, really quick because I, I think that to your point, Sal, that we at right now, we don't count sitting on our laptop, you know, at the coffee shop plug it away on your computer as as a stress We don't count sitting on our phone, you know with our feet up on the couch and you know scrolling through Instagram and Reading the comments that someone said about you and how you look goofy or going back and forth with an argument on somebody on somebody's

We don't we don't think that stress back and forth with an argument on somebody, on somebody's, we don't think that stress. But our body doesn't, like you said to your point, doesn't know the difference. It doesn't know the difference if that's a low level of stress or not. And so I think that the more we start to piece that together, the more this message of having the scheduled bouts of time that you don't do anything like that where, you know, it can be meditation. It doesn't necessarily, I think we have always had this image of some guy with his legs crossed and folded and, you know, kumbaya and trying to, and, and, and, and it's poncho pants.

Right. I, I think, I think that way, that, that way of thinking is, we're, we're beyond that. And I think it could be something just as simple as lying out on a beach and just looking into the clouds and letting the sun hit you and watching the waves crash or yeah, it would take it a hike like you do with your kids back in nature and look at a creek running creek water. And so like that, like these practices don't need to be so hippie yoga meditation like, but I think the practices of disconnecting from all these other outside sources that cause these low levels of stress in our life, I think that this message is going to grow. Yeah, absolutely. It makes me think too of, I mean, the question is about like building muscle. And, you know, for me, like, we've talked to even high level bodybuilders.

Like, what's the secret? What are they doing over in Kuwait or wherever it do by? And they're just like, no, they're just eating, sleeping, training, and repeat, and undistracted. And that's the formula. It's like there's none of this outside influence and things pulling you left and right and it's dedicated training and the right dose and then also the sleep that's gonna match it to recover.

Did you know that you can predict somebody's long-term survivability or their risk factors for all-cause mortality more accurately by looking at their social network than if they smoked. Did you know it makes a bigger impact? What do you mean, it's planned out? So if somebody has, if somebody's isolated, doesn't have a lot of friends,

doesn't really have good, deep, meaningful connections, that's a greater risk to your health than smoking cigarettes. This has been established. Wow. So these things make a massive difference. Unplugging, becoming less distracted, becoming present, focusing on kind of what's important and meaningful,

which is the people around you, your relationships with them, enjoying those things. Watch what happens to your body, to your ability, both to stick to your nutrition, be consistent with your training, but also the physiological response, because I'm talking about the psychological and the physiological, the psychological in the sense

that it makes it easier. Look, when I've worked with lots of clients, okay? I know when I have clients that are super stressed out to get them to eat right so much harder, they want more alcohol, they want more sugar, they want more processed food, it's just much, much more difficult. When they're relaxed about it and everything's cool,

it's much easier for them to make those good decisions. But we're also finding that there's a physiological response as well from being in these kind of low levels of constant stress where the body literally doesn't want to adapt as well as it would if it felt like it could, like it could prioritize a little bit of muscle building and some fat loss.

Like watch what happens. It makes that big of a difference. To the point now where the people I even work with, the few people I work with online, this is a big part of their coaching and I figured this out the last few years of my training. It makes that big of a difference.

The evidence is already there. So I'd say definitely put this in your routine. And here's the other thing. I was reading that book, you asked me about the book I was reading earlier, and Ben Shapiro on there said that one of his favorite parts of the week, because when you're, if you follow like Jewish tradition and custom

in religion, there's like a 24, excuse me, a 25 hour period where you're supposed to not use any modern technology or electronics. Which is brilliant. And he said, because he's such a whore, a holocaust stuff, he's like, that's my favorite time of the week. I turn everything off, I have a book on my lap, I'm watching my kids play, I'm talking my wife or I have my family over, he said, that's my favorite time of the week.

And it's only improved his productivity, it hasn't taken anything away. And I think that's a big deal. And now look at, you look at kids and the anxiety and stress that kids are starting to exhibit and the depression. I think that they just don't have any fucking boredom. They have no quiet time. Everything's constantly preoccupied.

I don't even know how to navigate in that space. It's painful. You ever watch a kid try and be bored today? Oh my God. It's crumbling in the corner and put their face on the ground. And I'm looking at my kids and I'm like, I used to be bored all the time. I used It's, they're crying on the corner and put their face on the ground. And I'm looking at, I look at my kids and I'm like, I need to be bored all the time. I need to figure shit out.

Go figure something out. Yeah, yeah. Look at stuff. Yeah, my son will take a nap. Like, I'll tell him no electronics. And so he'll go to sleep. Cause he's trying to make the time he doesn't have electronics go by faster.

That's how I wake up, I'll be. So I say, I gotta make more rules. It's gonna go slow, man. You have to be awake. You have to, what do I do now? I have make more rules. It's gonna go slow, man. You have to be awake. You have to, what do I do now? You have to be awake. Next question is from ThunderCoffer. Is it best to cycle on and off creatine

if so with what frequency? You know, studies will show that taking creatine consistently is fine, build more muscle. It's got some antioxidant properties. it's healthy for certain types of individuals. I still think it's a good idea to cycle anything that you take at all. I think whatever adaptations your body goes through, your body synthesizes creatine as well. And we get it in stake. So if you're eating a ton of steak,

your body synthesizes it, and on top of that, you're taking it, you would think that your body would down-regulate the ability to uptake all of it because you're flooding it with all this creatine, right? Or maybe make less, you know, I don't know. Like, it sounds to me like, I found cycling my protein intake to be beneficial for my gains.

I never would have thought that before. I always thought you had to have high protein all the time. And I remember throwing in my first low protein days and coming back and being so sensitive for the protein that I notice progress and gains from it. And I find this with herbs too. There's certain herbs that I'll take that have like, ashrugan does a great herb. I love taking aswagandha. I can tell when I take it, I notice a difference.

I recover better, I have better sleep and better, you know, focus, but if I take it for like, you know, 60 days in past, I stop noticing anything. Yeah, it's interesting. I mean, I don't really think of any nutrient that I'm gonna ingest where I'm not gonna consider that. Like, if I'm overwhelming my body with this nutrient constantly flooding my body with it, where I could, you know, my body be more receptive towards it if I abstain from it for a bit.

Like, it's just, I don't know, it just seems maybe it's too logical. Maybe there's something out there that's like, you constantly need it to survive, and you're always trying to stuff your face with it, but like water maybe, but that's about it. You know, like it's, it's just, that's just the body adapts. It adapts the most things and that's how you got to kind of consider all these things. So what do you think about it? I think the approach that I would assume, and this is just me, I have no idea, or I can't support this, maybe you know, so, because you're the study guy, is probably most studies

on creatine that show how amazing creatine is, which we all agree it is. That's the best single supplement, or a hygienic supplement, or what's out there. But most of them probably are done over a six week period of time, because that's probably what shows the most benefit is when you use it.

So probably cycling every four to six weeks, I would probably think is a decent strategy. There's the most studied, ergo genics supplement that's out there. So there's literally hundreds of peer-reviewed studies on creating. This is why we recommend it. It's extremely studied.

It shows cognitive benefits for some populations. If you're older, probably really good for you can prevent muscle loss and it's got some antioxidant properties for the heart and all that stuff. But yeah, the studies, even the long ones are months long. And then they have studies that are like years long, but really those are surveys. So you're right, Adam, there's really no. It's hard to do. What I recommend people do is

take creating post work on the days you work out. So if you work out five days a week, so I work out about five to six days a week, I take creating four, five days a week post work out and I only take two grams, two to three grams. I don't do the five to ten grams. Well, I'm going to say this is, you know is contrary to what the labels gonna tell you to overwhelm your body and do this loading phase. So your body starts to get more receptive towards it. The loading is such bullshit.

What they found with studies is if you load, you're going to top off your ATP stores and your muscle faster than if you just took a consistent amount, but it's not that much faster. And really, they recommend 20 grams a day to load. That's a lot of wasted supplement, if you ask me. Well, not only that, I forget what the, how many ounces of steak that you need to get two

to three grams of creatine. And it's not that ridiculous. I mean, some people eat that in a day or two worth of eating. So I forget what the ridiculous. I mean, some people eat that in a day or two worth of eating. So I forget what the number was. Oh, look out. If you're somebody who's a, if you're a major stake eater,

I'm a heavy red meat eater. So I eat quite a bit. So I really don't supplement with creatine at often. Now we have it in the studio all the time. And so I will play with it occasionally. I'll put it into my, right after workout like Sal saying, but I typically go towards it when I know that I've been like if I've been on this

Kick of white meat where I'm eating a lot of chicken a lot of fish and I'm not getting a lot of red meat to me That's when I I kind of signal myself to do it. So five grams of crea team is two pounds of beef or three pounds of chicken Yeah, that's nothing. Yeah, well, I mean to a guy like you of course, right, right? I mean, that's not great That's not that great someone okay anybody most people are are trying to build muscle and just take like a few grams, you know, and if you're a big person with lots of muscle, you maybe need a little bit more because you've got more creatine stores. Here's the people that benefit the most from creatine supplementation. Vegan's big time. Yeah. Vegan's have huge upswing because they don't consume any from animal products.

That's what I'm saying. So if you're, and even if you're not, so that, that same point you're making with vegans benefit the most, I think the people that would benefit the least or somebody who eats a lot of chicken and steak on a pretty regular basis, you're going to see the least amount of benefits. So if you're a big chicken and steak eater, I don't see that much value in adding a lot of Cretin. Does it, I think it is the best supplement out there, so why not play with it here and there?

I wouldn't run it consistently every day for longer than four or six weeks. It's also one of those supplements that, it's inexpensive nowadays, you can get good quality, powdered Cretin for pretty good, back when it first came out, super expensive, it's a pretty good price now. And you'll know if it's doing something for you

within three to six weeks, you'll know. Like you'll take it and the scale will go up between one to three pounds because you're gonna be storing more intra muscular water, not the same thing as blow, your muscles are just fuller. And you'll know in the gym, you'll just feel stronger. And you show that extra wrap in there.

Exactly, you get like, you get between one to three extra wraps. And so if you feel that, then okay, Kratin benefited. If you took it and you're not getting anything, then I would say don't take it. But vegans who supplement with Kratin get a boost in cognition on top of it. Consistently, they get,

their IQ goes up a little bit because they're depleted of Kratin because of their diets. So if you're a vegan, I highly doubt you excuse me I highly recommend try a little bit of creating for a few weeks and see if it benefits you because the odds are it probably will Next question is from more JoJo What was one of the most unhealthy behaviors of a client of yours? How did you help them change it and were they successful in maintaining the change?

I'm the healthiest behaviors of clients. I'm going to give one that actually I don't think that it's probably going to ruffle some feathers here. And the reason why I think it's one of the most unhealthy behaviors is because I think it's one of the hardest things for me to break in clients. And that goes back to what we've talked about earlier in this episode. And getting somebody who is a high performer, a adrenaline junkie, convincing them away from this high intensity type of training is by far one of the hardest things as a trainer, because it's tough to tell somebody who feels the rush that they feel after they train. And when they see like they're either inconsistent, they're not lifting and training

and dieting well, and they're going about their crazy life. And then they decide, okay, summer's around the corner, and I'm going to pick up my favorite boot camp class. I'm going to start my diet. And they see good change. They're they see change in their body. That way they feel after they crush a workout and they feel amazing. And then you, then they never get to their goal and so they eventually break down and hire somebody like me. And then here I have to break all of these habits

and convince them that this feeling or the things that they did in the past are not the best approach. And so this tends to be a vicious cycle. It's hard. You, I really, like I used to have to get you to commit to me and like pay for training for like a year, to for me to, to like be like convinced them like,

listen, I need you to trust me. It's gonna take some time to reverse a lot of this stuff and this thought process that you've got about going, you're training and eating and how you treat exercise right now and change that behavior. And I have to be honest, I think that I've lost more battles than I've won. And when I see things like the rise of orange theory,

I see the explosion of CrossFit all over the world and I know the average person, I just know it's not for the average person. Does it mean that it's not okay for someone? No, there's a percentage of people. It's fucking great for. And it's not me just constantly bashing on those modalities. But to be honest, it's one of the most unhealthy behaviors I've ever came across. And it's one of the hardest things for me to break and change. And inevitably that person gets old. and that person just fucking gives up

and just thinks that exercise is a thing for young people. And that to me is one of the most unhealthy behaviors that leads to a very unhealthy older body down the road. It's hard because when you're talking to a client like that, you're trying to tell someone, don't work as hard to get better results. And this is a person who identifies with working hard and buzzing ass. Right.

And it's always done good things. And it's always, it's worked for them. That's why they're successful. That's why they're whatever. And on top of it, all they're hearing around, all they're hearing about fitness besides you is work hard, be consistent, train harder, sweat, and they're thinking, well this makes, what you're saying to me makes no sense. This is your right Adam, that is one of the most

difficult conversations to have and I have not been very successful convincing people. But the ones that did listen to me were forever converts. Right. Yeah, if you can change that behavior, you do save them, Did listen to me, were forever converts. Right. Yeah. If you can change that behavior, you do save them, but the percentage I save is much smaller

than the ones that I lose, because the other uphill battle is, they feel great. I mean, I know it's, I've done a crossfit workout, I've done an orc theory workout, fucking a, it feels, you walk out of there, drenched in sweat, a dorphins flying, and it's like, cortisol through the roof, it's like cortisol through the roof, it's like fuck yeah.

And then you have trainer Adam over here going, these aren't the best thing for you. Fuck you. I mean, it's pretty much the same thing, but it's cardio for me. And having people understand that it's not benefiting their goal. Like in terms of their aesthetic goal, their muscular development goal,

like this is competing with our progress. And to drill that into somebody's head is insanely tough. If you're talking about people who overdue cardio, not just cardio, yeah. Well, because of the fact that like we're now adding, like adding in weights is like an add in to their routine of like always having to move and burn calories and like, you know, do a lot of the type of same things,

Adam's kind of bringing up and in terms of always seeking that feeling and that, like, I'm breaking a sweat. So this is more of the people that have to break a sweat and they have to feel that their heart rate is just beating through this entire workout. And so every workout that, you know, I would take somebody through a lot of times that I have clients that, I mean, they were like, okay, what's next?

What's next? What's next? And they just could not ever get rest. They couldn't get that concept of it. I'm so glad that we went this direction with this conversation. I had no idea which direction either one of you were gonna go is because I know people listening right now are going, oh my God, come on you guys.

You mean to tell me, what about the co-heads? What about somebody who eats cheeseburgers three times, he goes to McDonald's three times a day? What about the person that's drinking alcohol? That's all obvious. Yeah, that's wrong. Exactly, that's just it. They fucking know, those people come to you and's true. And they know that that's wrong. Exactly. That's just it. They fucking know.

Those people come to you and they hire you, and they lay it on the table. Adam, I'm addicted to these things. Adam, I have this problem and issue. So it's not the unhealthiest behavior, because they already know. The first step to getting somebody or changing their behaviors is them first being conscious and aware that their behaviors are bad. And the person who's coming to you who overworks and works out too much,

is coming you for more of that. Yes. They're hiring me and they're like, yeah, and you know, hard work out. It's all predetermined. So to break that thought in their head of what the experience has to be was the most challenging bar none of,

somebody just wants to lose weight or somebody that's going to be more receptive towards you sort of leading the workout. Yeah, no, I had a client once who was like that and she ran, I don't know, like 40 miles a week and did Pilates classes and she did lots of these cardio circuit training classes and then on top of it she hired me to train her a couple days a week and she counted all over calories and she wore one of those body bugs to measure her steps and how many calories she was burning and it was a slow long process and I explained to her like you're doing too much and I think what happens is these clients when you tell

them you're doing too much they think you're just like it's almost like your mom telling you like you got to wear sweater and you're like like okay it's almost like your mom telling you like, you got to wear sweat or you're like, like, okay, of course my mom's gonna say that. But I don't even wear fucking sweaters. It's so much like that, Sal. And I know someone's listening. I know the fuck you know who I'm talking to you right now, because I know I got clients like this, that they nod their head to me. They say yes, and then they go behind my back and they do fuck.

Because they think you're just trying to be like over cautious or always just worried about me saying what he needs to. He thinks I can't fuck it. Because they think you're just trying to be like over cautious or oh he's just worried about me. He's saying what he needs to. He thinks I can't handle it. Exactly. It's not that you can't handle it, you dumb shit. It's that it's actually not benefiting you. I know what your goals are and you're not gonna get

to your goals any better or faster. And so I used to have this conversation with this young lady and it was constant. We would sit there and talk about it. She's like, but I'm burning this many calories. I'm doing this one. If I stop doing those activity, but I'm burning this many calories. I'm doing this many, if I stop doing those activity, I'm not gonna burn these calories.

I'm just gonna get super fat. And I'm like, well, that's not how it works. And over time, and so when I ended up happening, I started working out with her. She became my workout partner, and she valued it so much that she would start skipping some of her other crazy workouts,

just so she could work out with her trainer, because her hair was like a big deal. And little by little, I converted her to, you know, training the proper way. And it was so funny. Two years later, it took two years. Two years later, I remember I was like, this is the right time now to rub it in her face. And I sat her down. And I said, hey, I said, yeah.

And I'm like, hey, how many miles do you do you run a week, you know, these days now? She's like, like two, maybe two miles. It's mostly just like a little bit of sprint in here and there. I'm like, oh, and you're lifting like four or five days a week, you know, these days now? She's like, like two, maybe two miles. It's mostly just like a little bit of sprint in here and there. I'm like, oh, and you're lifting like four or five days a week. Yeah, and I'm like, how many calories are you just like, oh my God, I ate almost 3000 calories a day. So I brought out the old file and I showed her. I said, remember all the arguments you had?

This is all the activity you did. This is how many calories and she looks at me and she's like, yeah, I can't believe my body. She's like, it's funny because I have a fast metabolism now. Now I go out and I eat with my husband and I have these huge meals and I don't blow up and gain all this body weight. She's like, it's kind of funny

that I now have the metabolism of people who I used to think I would never be able to be that way. This is Katrina. I've built it. This was a piphany for her. I mean, we've been together now eight years and I spent the first three not putting my two cents in. I mean, that's just because this is the older wiser version of me, right?

Younger me would try and tell girlfriends or tell them what to do. And it's like learned really quick to that doesn't work. And so I never bugged her. I mean, she's a collegiate level athlete, you know, so her whole life, she's been into sports, she knows and to be at that high of a level, anyway, it's played college sports, division one too. So she's not like a small time player, small time athlete, this girl has got the attitude to train at the highest level. And so she's approached her fitness her entire life that way. And then she meets the trainer fitness guy, and we're dating and we're together. And it's

like, and I see what she's doing. I was like, going out for five mile runs. Like, you know, she's when she wants to lose a little bit of body fat, that's what she does. She runs every day. Yeah, runs every day, like hardcore for long distance and, you know, and in the gym, like everything's a circuit. You know, she doesn't just do squats

and then rest for two minutes. Hell no, it's squats, jump boxes, bicep curls, pushups, in a circuit with never more rest than 30 seconds. And that's how she's training like her entire life. And she's seen herself in great shape or for her eyes or what she's seen as the best shape she's ever been through training this way. And she's performed at high levels at playing sports.

And so here I am going like, you're going about it all the wrong way. I mean, if your goals are, if you want to sculpt and shape this body and you want it to look like this and you want more of this and less of that, like the way you're approaching it is all wrong. And it took three years in our relationship before she finally came to me and said, okay, if you were to tell me how to do it, and I would have followed it to a tee, what a, okay, we okay? Well cut all this out stop doing this slow way down on your workouts We're gonna just do straight sets you're gonna rest for two minutes at a time between and it was torturous for her for like Slowly increase your calories. Yeah, but then she she went from that person to

Holy shit. I'm eating twice than I've ever I'm not I have it ran in months It'd been six eight months at that point before she'd ever ran again, and she's like I'm keep I'm in twice than I've ever, I have it ran in months, had been six, eight months at that point before she'd ever ran again. And she's like, I'm in the best shape of my life. I'm eating more food than I ever ate. I'm not running at all and I can maintain this. And it's awesome because now I can go off the diet a little bit and I can easily counter it

by a little bit of extra movement. And I've built this incredible healthy metabolism. And I think it's important to say that it's not that the way that I'm saying it, or that Adam's saying, or Justin's saying it is better necessarily, they both can be healthy, depending on the context. We're saying it's better in the context of maintaining forever in modern life. That's the bottom line. Like, what's easier to maintain?

Running every single day for an hour and a half, eating low calories all the time to maintain yourself, or spending less time in the gym, and having a fastened metabolism, so you can eat more and enjoy certain things and the fact that food is so plentiful. That's all we're saying. So if you're thinking yourself,

like, well, I fucking love running 50 miles a week. That's my favorite thing in the world to do, and that's all I want to do. And I don't like food that much. I prefer eating 1200 calorie, whatever. I don't need eat them. That's cool. Do your thing.

But most people are gonna say, actually, I'd rather not have to commit to so much damn time doing so much exercise. I'd like to not have to beat the crap out of myself every time I work out in order to maintain this. And I would like some flexibility where I can enjoy myself here and there with food and not see this huge rebound. Well then focus on the way you're training.

Because remember the way you train sends a signal to your body to adapt in a particular way. And the way we tend to advocate is to adapt in a faster metabolism, easier to maintain type of way versus a manual burning of calories, lots of work type of way which is harder to maintain. So that's pretty much it. Look with that go to mindpumpfree.com and download our guides. We have a lot of guides and they're all free.

We have squat guides, arm building guides, guides for your core, your back, your shoulders, your calves. We even have calf guides. Again, mindpumpfree.com. You can also find us on Instagram, Justin is at Mind Pump Justin, my page is Mind Pump Sal and Adam is Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy

and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal and Amin Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having sour, animal, and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com.

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