Mind Pump: Raw Fitness Truth - 1213: How to Stick to Your Diet, Training for Strength Vs. Muscle Gain, Ways Mobility Impacts Muscle Growth & More

Episode Date: January 24, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the difference between training for strength gains vs. muscle gains, natural ways to help boost testosterone levels back to normal, whether tight muscles and/or a lack of mobility impede gains, and mindset tips and tricks to sticking with a diet plan. Sal gets emotional. (4:58) MIIR and their philanthropy efforts. (8:19) Dr. Drew sounds off on the homelessness problem in California. What is the answer? (9:39) The brilliant marketing behind kids' parties. (14:09) Mind Pump’s post-holiday lull. (20:17) Instagram responding to the market. (23:14) Mind Pump on the hype surrounding Tik Tok. (25:15) Amazon is making it even easier to checkout. (27:20) Why is the human body temperature decreasing? (28:42) Mind Pump on ageism and Botox. (31:55) This is 40 for Justin. (36:36) Mind Pump’s celebrity crushes. (41:10) #Quah question #1 – When training for strength vs. muscle gains, what’s the difference and how can you focus on one more than the other? (46:23) #Quah question #2 – I recently found out that my testosterone levels are incredibly low. I am meeting with an endocrinologist soon, but in the meantime, what are some natural ways to help boost my testosterone levels back to normal? (56:36) #Quah question #3 – Do tight muscles and/or a lack of mobility impede gains? (1:07:24) #Quah question #4 – What are your best mindset tips and tricks to sticking with a diet plan when cravings are hitting? (1:12:00) Related Links/Products Mentioned January Promotion: MAPS HIIT ½ off! **Code “HIIT50” at checkout** World Vision: Sponsor A Child Visit MIIR for an exclusive offer for Mind Pump listeners! Sounding Off: Dr. Drew on How LA's Homeless Problem Is a Public Health Emergency Visit Felix Gray for an exclusive offer for Mind Pump listeners! The potential therapeutic effect of melatonin in gastro-esophageal reflux disease Instagram Will Begin To Label Photoshopped Images With A “False Information” Warning Evan Spiegel Says TikTok Could Overtake Instagram Here’s how Amazon’s rumored pay-by-hand tech could work Human body temperature has decreased in United States, study finds Why the Tech Industry Needs to Deal With Its Ageism Problem Mind Pump 1212: Seven Ways to Raise Your Testosterone Naturally Today’s men are not nearly as strong as their dads were, researchers say Visit Four Sigmatic for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Is Fasting Effective? - Mind Pump Mind Pump Free Resources

If you want to pump your body and expand your events, we bring up fitness and health studies. And we talk about our lives. We have a lot of fun. So here's what we talked about in this episode of Mind Pump. I opened up the episode by giving everybody an emotional story of how I went to go donate to some people who need help. And they actually have to pick me. That's kind of cool. who need help and they actually have to pick me. That's kind of cool. And that reminded Adam of one of the sponsors that we work with Mir.

Now Mir of course makes phenomenal cups, insulated cups that you can use for coffee and mugs and other products, but they also donate a portion of all of their profits to different organizations, great company again to work with, and we do have a discount for you. If you go to mere.com, that's m-i-i-r.com,

use the code MindPump, you get 25% off your entire order. Then we talked about Dr. Drew and how he was talking about the homeless problem here in California, just in talking about, but somebody's talking about it. Justin talked about his post party heartburn problem. He had pizza and a Pizzouki. Yeah, that's right.

I double pee. That's right. He hosts one of the top medicine health podcasts in the world, hand pizza. Who's a party sal? He may have brain. But that did remind me on some studies on melatonin and heartburn.

Low melatonin levels has been connected to heartburn. Of course, it's connected to poor sleep, which reminded me to talk about, you know, wearing blue light blocking glasses before at least a couple hours before bed. That has been shown to dramatically raise the amount of melatonin that your body will produce while you're sleeping, which gives you better sleep,

is better for your health, and then of course it reduces risk of heartburn. Now, our favorite company of blue light blocking glasses is Felix Gray, they're stylish, and they don't turn the whole room red or orange, so you don't look crazy. Oh, and we have a hook up for you. Go to Felix Gray Glasses, that's F-E-L-I-X-G-R-A-Y

glasses.com, forward slash mine pump, and you'll get free shipping and free returns. Then I talked about Instagram as a start marking on pictures that are Photoshop. They're going to start saying false advertising. That's a good thing. Added out influencers. Add them brought up how TikTok is the second most downloaded social media app in 2019.

I still don't know what it is. Yeah. We talked about Amazon will be scanning your hand. That's gonna be a little scary. Sign of the beast. I talked about the average body temperature in modern societies, maybe dropping just in product, brought up plastic surgery for men

and how he's turning 40, kind of weird. Weird. Yeah, not looking into it, I swear. And then we got into a discussion about pretty actresses. That actresses. From... That actresses. Could it be easy for me to say, right? From the 1970s and 80s.

And then we got into the fitness questions. Here's the first one. When training for strength versus muscle, what's the difference? What if I want to get really strong, but I don't want to get a lot of muscle? Or what if I want to get a lot of muscle, but I really don't care about getting too strong?

The next question, this person found out that their testosterone levels are really low and would like help with some natural remedies and strategies to raise testosterone. So we talk all about getting testosterone levels higher in natural men. The next question, this person wants to know if having tight muscles or poor mobility will impede gains in the gym, strength and muscle gains. And the final question, this person wants some tips and tricks to helping to stick with a diet plan when cravings are hitting really, really hard. Also this month, maps hit is 50% off.

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It includes all the exercises, all the instructions, all the demos that you need to follow, a well programmed, well written, high intensity interval training, workout, it's done with weights. So you're going to also build some muscle and it's 50% off. Here's how you get that discount. Go to mapshit.com, M-A-P-S-H-I-I-T, dot com and use the code hit 50, H-I-I-T, five zero, there's no space there, and that's for the discount.

So I got the story to tell you this weekend about how I got emotional. I love stories. Emotional. Yeah, dude, I got emotional when you get emotional. No, so ever since I was little, I can remember when I was a kid, as far back as I can remember,

there was always a picture of a kid on our fridge that didn't know either after a kid or. Really? Yeah, or are you serious? I swear to God, there's always a picture of a kid. It wasn't like from the frame. You know, and you get to apply the frame and like they leave the family.

No, and there were always that, you know, whatever, there was ethnic, you know, there were never, it's not like a kid, I'm like, oh, I better relate it. I'm like, definitely not related to that kid, but why do we have a picture? Yeah. And as I get older, I ask my mom, like,

what is that? My mom's, oh, we sponsor kids. Every, you know, we pick a kid, and every month we pay a fee, and it pays for the kids, you know, school and clothes and food. Do you guys know these organizations? I don't know they did that. Yeah, you know, these are okay. So, yeah, I'm aware, like the, you know, 30 cents a day could save a kid's life.

Yeah, so it's like, I think, well, so I'll tell you what happens. So, my mom's done this forever, right? So we're having dinner with my parents, Jessica sees it, asks about it. My mom says, oh, this is the, whatever kid, like the seventh kid that I've worked with, because you do as you sponsor that until they leave school or whatever, and then you pick another kid. So my mom's been doing this forever.

So Jessica's like, we need to, let's do this, let's try and let's check this out. Like that's a great idea, I like this. Let's go home and look this up, the organization, or whatever, no affiliationation or we're not sponsored, but World Vision is the company my mom does it through. So anyway, we go home and I type in on the internet, World Vision.

I pull up the internet, the website, and there's a video on there that destroyed me. Oh, God. Yes, dude. So, and it's brilliant. It's like, as I'm watching this, part of me's in awe of the marketing genius and the other part of me is just being emotional. So normally the way

it works is you sign up and I guess apparently you get a kid or you can pick a kid. So you look at pictures like I want to sponsor that kid, right? Yeah. What they're doing right now is the kid picks you. So you, you know, apply or something. You apply who you are. So you say, I wanna do this. Yeah, yeah. This is what I wanna do. I wanna pay 40 bucks a month or so. Oh, yeah, I'll take you.

Yeah, so I wanna pay 40 bucks a month or whatever. And you donate and then you send them your, you take a picture of yourself or you and your family, send it to them. And then you like swipe right, swipe left. Yeah, I don't know. And then you wait. No, this guy, like, and you wait and then you like swipe right swipe left. Yeah, I don't know and then you wait No, this guy and you wait and then you'll get a

In email saying so and so picked you in your family. Oh my god It's like I'm picking you. I want him to be my dad. Yeah, dude So I'm watching a video and they're showing these kids Kind of part of it. So it's fun But so I show this video these like, and it looked like an African village, and there's like all these pictures of, you know, families that wanna do it, and they walk up and then you see them picking,

like, I want that one out. So I found myself in the picture like, we gotta look good, you know, I wanna get picked. You know, I can't hear, cut line of your beard. Quick, look, look wealthy, you know, like, or whatever, capable. Yeah, very capable. But it's nice, you know, but I was watching the video

dude, and my kids are sitting next to me, I'm like, wow, I want to cry either I don't cry in front of them because I want to think their dad is fucking. Yeah, rock song. Or, you know, I'm a part. So it was a bit of a, Well, that ruins my charity story. What would you do?

Well, today's, today's, I can give half your sandwich. Well, no, today's like our mere commercial. And I'm like, I was gonna talk about their charity, I think you gave half your sandwich. Well, no. No. Today's like our mere commercial and I'm like, I was gonna talk about their charity but it's definitely not like that. What are they doing? Well, they have, I mean, every time you buy a product,

it's cool, they have like, you get a little coat. Oh yeah, yeah, yeah. So you can go online. It's this, I think it's really neat how they do this. I've never seen anybody else track it like this so you can actually see where your money is going to work. And they've now, they've surpassed over a million dollars that they've donated over, I think over 60 something projects in 30, 40 different countries all over the world.

Wow. It's just really cool. It's like projects for getting water to people and you name it and jobs. You name it and then you can see exactly where you can go on the website, you put in your code and then you can actually see where it's going and where it's funding. Well, this really sold me on that company. I mean, I have good products and all that.

It's great transparency. Yeah, I like that they do that. It's kind of cool. You know, the market seems to be rewarding philanthropy. I mean, I think you have to do it smart. I think sometimes companies bake it into their business model, which might not be, it's like adding another... But, I mean, is that the worst thing?

You know, there could be worse things. You're right. Yeah, companies sort of take advantage of it, or whatever, for tax breaks. I had rather them put their money into good causes. Speaking of like helping and donating a lot kind of stuff, did you guys see Dr. Drew was been kind of making the rounds, talking about the homeless problem in LA?

I knew he was a part of that, but what is that in tail? So I looked up some statistics. And first off, California's homeless problem rose so much that it caused a nationwide when they count the total numbers overall the in the nation, homelessness rose. Just because of California. Just because of California, because we've been seeing that.

Yes, if you look at other states, they've actually had, they've been handling their homeless problem very, very well. Some states have actually dropped. Would by like, shipping them all over here. No, no, no, like 15 to 20% reductions in homelessness. Meanwhile, San Jose, by the way, okay, this is the last four years, four or five years,

40% increase in homeless population in San Jose. Which housing market, bro? No, it's not that, you know, it's okay, so that's the thing, yeah, see that's the thing Dr. Drew was on these on the show talking about people want to blame the fact that it's expensive to live and that's why there's homeless people, but when you interview Yes, dude, when you interview the people who actually are working on the issue, interview, working with homeless people. Wait a second, that doesn't make sense

because the rise in mental illness is not increasing at 40%. No, there's nowhere for them to go. That they used to have like hospitals, these to have places or they would bring the men, give them treatment, they stopped running these programs. There's nowhere for them to go.

The mental illness is rising, and it's concurrent with the drug epidemic that is exploding among that population. What do you mean they can't, we used to have programs where they could go places. Yeah, yeah, yeah, there used to be state funded, hospitals or treatment programs where, let's say you're a homeless person

and you're mentally ill and on drugs, then the law was you have to get treatment. We're gonna take you in, we're gonna put you in this facility, and you have to get treatment. Well, California legislators are like, that's not nice, that's not fair. We shouldn't force people to take treatment or whatever.

Not you mean, but in the meantime, what's ended up happening is you've had this homeless problem explode and in L.A. it's such a problem that they're seeing diseases like typhoid start to flourish because you've got all these people shitting directly in the sewer going straight out to the water, no treatment or anything. Yeah. So and that's what he was saying. He's like, this is a huge problem. It's a mental. There's all kinds of stuff as a result of this that are all, I mean, it's, it very much looks a lot like, like, you know, what happened with the black plague. I mean, you get like all this, like unsanitized, like everybody's living outside, like together

and it's like, it's a problem. 40% increase in it. Yeah. And that's what Dr. Drew said. He said, this is not a home is, homes are too expensive and there's not enough jobs problem. This is not a home, homes are too expensive and there's not enough jobs problem. This is not a money problem. This is a mental illness and drug problem.

And if we don't treat it as such, we're gonna be, and he's 100% right, dude. That's that. I was watching these interviews for people who, so what's okay, so, you know, this is not the first time I've heard people campaigning on this or talking about this or trying to solve it.

What's the answer, though? Well, he thinks we should have state-funded treatment and it should be part of a mandatory program or process. And I agree, I think that might be, I'm not, I'm almost never pro. You know, state-funded anything, but in this case, I don't see a market. I mean, if it gets really bad, there might be a market solution, but I don't think there isn't one happening now. And it could cause some problems. And I think, again, this is a mental health issue that we're not addressing. We think it's, oh, they just need to place it to live or whatever. No, man, this is the most prosperous. I, you know, on the flip side, there's a report that came out that showed that there for the first, for first time in a

long time in American history, there are more jobs available than people who are out of work. That almost never happens. We actually have more jobs that are open. And there's plenty of opportunity. That's the irony of it. So definitely, to me, it definitely screams mental health. Why else would you choose to live in these conditions? Yeah.

And I was watching these interviews from people who work with, like they really work on this problem. And one lady's like, I've been doing this for 10 years, and she says, and maybe one person a year is a person who lost her job and is trying to get back on their feet, and she's like, those people are easy to work with.

Wow. They get off the street very easily, and he goes, I don't even know if I've ever seen this when we cut all that, I know, right? Oh, because it laws based on good intentions and not on results. Yep, here's the unintended result of that.

An unintended consequence, tap into it. Yeah, I know. Wow, that's insane. Hey, you know, Justin, I wanted to hear about your, because last time we talked, you were going to the black light rock climbing thing, which seems ridiculous to me. I know, I know.

It's actually well lit. So I was a little worried about that. I know you guys were talking about it. It's all dark. Wait a minute, this doesn't sound very safe. Yeah, that's just kind of a weird concept. I guess the owners of like Skyhides that like trampoline kind of a place that they have it all well organized for kids to jump do their whole thing. Or the Skyhide the one where you're like like Skydive.

No, Skyhides where you're flying. Okay. So the jump, I forget what the jump house one is. Yeah, I think they might be affiliated with that too, but either way, this was like a brilliant kind of a setup in the warehouse to host parties, super chill. So they have different sections of it, and everything's really well lit with all black lights. So it's like all the neon colors and everything pop

and all that stuff, but so the one section of it is where they have like, basically they can climb up on these structures and then they have like a belay thing that they can like drop down. And so only one person needs to manage like a group of like 20 something kids. Like they have it all down to like a science where then they do like, you know,

15 minutes here, 20 minutes here. And then they go over and they do this dodge ball thing where they're throwing balls at these like targets you know, 15 minutes here, 20 minutes here. And then they go over and they do this dodge ball thing where they're throwing balls at these like targets behind the other side. And so it's like, it lights up. And so it's like really fun. And they throw, and of course they throw it

at each other's face and all that that happens. But, and then they have like a section for just like Nerf gun wars, where they have all these things that can hide behind and they shoot each other with goggles. And this was your son's birthday? Yeah, my son's birthday party. So he loved it. He loved it, he loved it.

They were going crazy. It was like such a boy driven, like, set of activities. I was like, I don't know any girls that would be stuck. I'm sure there's plenty of girls that would be stuck to do that kind of stuff. It was very rough, crazy. My daughter, like awesome stuff going on. My daughter would love that.

Yeah, so I have one for you guys. You have to look this up, because I actually was meaning to search it. It's Santa Mateo school bus party bus. So I'm with my, I'm with my, yeah, this is funny, right? So I'm with my two, my two best friends this weekend at the cabin and my best friends. Yeah, my best friends.

Certainly a jealous, I'm a good student. And one of my buddies brings up, we have the three kids there, right? And they bring this indoor snowballs. Have you guys seen these? No. They're really cool. They look like little snowballs

and they have just enough weight to where you can hook them across the room, but they're super soft, so they don't hurt, right? And the kids just go, went bananas in the house, throwing snowballs, fake snowballs all over the place So I'm asking them like oh my god. This is brilliant. Where did you see this? You know, oh last week and we were at this this you know kids young kids party and

She rented a school bus and they and they had this party in them party in a school bus What the fuck is that? I'm not even heard of that before and he's describing it to me and I'm like spitball each other. Well, no, he's describing the, okay, so the layout of this bus, and I'm hoping Doug can pull it up so you guys can see a visual of what I'll explain. And listening to it, I'm like,

this is a kids thing. He's like, well, I don't know that, I mean, they rented it this way. So she rents this school bus, and it's designed like a party bus, the front of the bus, so it's literally a school bus, but inside of it, it's from KG Apple juice for the whole time. Completely custom. So the front, the front like, you know, six rows is converted into one long bench where like all the adults hang out and they're like serving

alcohol drinks for the adults so they can kind of socializing with her. And then the very back of the bus is like a giant bed. And the kids are like having a snowball fight in there and they're wrestling around and they're playing in the back and there's a stereo system built into it and there's TVs kind of in it. And they're driving on the road? No, they're not. That's what I ask.

That's what I ask. I have to say, I'm like, wait a second, they're driving and they're, no, no, no, no, no, no, they're like, it's part. She's like, she rents it, parks it in front of her house and then they, and I'm like, you guys just hang out in this bus all day long. But when you look at it you know what it looks like?

It looks like a fucking burning man thing. It totally looks like somebody and the bed in the back is like. That's what they do in the off season. Yes. Yes. Why is there a big bed in here? It's in San Mateo dog.

It's in a party skew. Did you Google party school bus? I did. Oh really? You can't use black lights in that school bus. Can you but I just thought it was really weird that they they've rented this out. And I'm like, you never crossed your guys's mind. It's not a bit like a like a freaking go and like and the dude who owns the business

who has like four or five of these buses. Super hippie dude. Oh, yeah. And I'm like, this doesn't gotta be doesn't this screen burning man get high and then have sex in the back of it? That's what it's like. That's what it's like. That's night, but in the day, like the kids never. Yeah! You don't even know idea what happened earlier.

He's sitting with his wife getting high and I was like, how can we turn our party at life into our whole life? Like how can we support this? We don't really have to like go, you know, very far. It's a school bus, so we can sell it to kids. I really want like kids selling drugs, we can sell in parties.

I want to just have sex in the back of a bus for my life. But how can we make money off that? I have an idea, it involves children. Yeah. Yeah. Whoa. I need a minute.

That whole party market for kids though, is brilliant. It's brilliant because of what we've seen in the last decade and a half, and we talk about this on the show, it's time of, you know, this, we're so afraid the kids are getting a kid napped and everybody, nobody goes outside.

Yeah, nobody goes outside and plays anymore. Nobody goes over to the house either. That's the thing, and with this, it's like the parents can drop off the kids, and so we stayed there because we're hosting the party, but it's like everybody left because this Costco's right there. Look at how this is doing my shopping,

and then I'll meet you at three. And it's like everything is super well-managed, and it's like they're locked in this big warehouse. They're not going anywhere. Yeah, and when you're a parent, you drive, it's like, oh, there's a birthday party. Cool, we get through all the break, or whatever. Here you go, see you later.

They're brilliant because they're usually warehouses, so they're usually in places where the rent is cheap. Yeah. And either it's trampolines or jump houses or something like that. Yeah. And there's like two employees, you know what I'm saying? Literally. And you don't have, there's no food, they don't sell food, you bring your own food, but you pay.

No, well this one sold foods, it's funny because I'm like, okay, so pizza, yeah, like, let me guess, Costco, yes, it was Costco pizza, because like, why wouldn't you, it's right there, you know, it's like, I ate some and, oh my god, dude, I was like, let me guess, Costco, yes, it was Costco pizza because like, why wouldn't you? It's right there, you know, it's like, I ate some and oh my God, dude, I was like, between that and then we had, he shares the same favorite, like, dessert is me, the Pazuki. So you guys know what that is, right? It's too long as fucking cookie.

With ice cream all over. Yeah. So I ate that and like, dude, three in the morning, like, clockwork, harbor, and then, BAAA, the dragon of throw up. Wait, wait, wait, wait, you ate pizza, Pizzouki, and he threw up when you woke up. Like later, like way later, like three o'clock,

I thought I was like all good, I'm like medicating and everything, and it just like, dude, I just turned into such a bitch. Do you throw up from having a lot of heartburn? Is that part of it? Yeah, like that is part of it. It's just to get so uncomfortable and then it like starts stacking up on me and then just, I have to do it.

Have you noticed the difference? You just reminded me of a study I read a long time ago. Have you noticed the difference of wearing blue light blocking glasses or turning lights off at night and reductions in heartburn? Heartburn and blue light? I haven't associated that, but I know that it definitely helps me get a good,

deeper sleep. Because, yes, melatonin, they've done studies that show that low melatonin levels can contribute to stomach ulcers and heartburn. So taking melatonin can help with a heartburn, but also just having naturally higher levels or healthy levels of melatonin. So I'd be interested to see if you would.

I would never make that connection. Yeah, so like, that's interesting. Next time you, when you go home or whatever, put your Felix Rezon, wear them, turn off the lights or whatever, and then pay attention in the difference between that and not doing it. Well, I would definitely do that because I mean, I'm on. But don't have pizza.

Yeah, I know exactly. Or Pizzouki. Well, that's the thing now I have to, I'm on the recovery now. You have to like clean up the dye. Everything has to be dialed in. I've had such bad sleep. Like it just really affects like everything from there. Dude, are you guys having a tough time getting out of the holidays?

It's like the holiday. Yeah, same. Yeah, I know. It's just trying to abandon all that stuff. Too much food and drinking and just too much shit. Well, right last week I just started to get better and I had two workouts and then we take off again for we took off for four days up at a cabin. So, like, you know, chilly and cookies and like just bullshit cabin food, you know, I'm

saying so, no, I feel like a mish right now. chili and cookies and like just bullshit cabin food. You know what I'm saying? So no, I feel like a mush right now. I'm I'm I'm been good with nutrition because you guys know I did. I went keto, but it wasn't because I'm trying to lose weight or anything. I'm just trying to get the inflammation down and the you know, get the cognitive and boy, keto really sucks for a pump, doesn't it? Yeah. Holy shit, man.

I'm in the gym yesterday working out like my muscles are flaccid. They will not they will not engorge at all, no matter how many sets. Wow. What are we talking about right now? Getting a pump. I got hot for a minute. Yeah, getting a pump in my seat.

Anyway, did you guys see what Instagram's gonna do with Photoshopped images? What? Oh, wait. Drop the knowledge. What's happening? So Instagram, this is crazy. This is cool, I think. Total market response.

I think they're trying to stay ahead of the apal here. But Instagram is going to start labeling Photoshopped images. What? Yes. How? How do they detect the weather and what constitutes Photoshop? It's okay. So the app is going to begin determining the authenticity of an image, Wow. Using a combination of feedback from the community and technology. Then the image is passed on to third party independent fact checkers. And if they determine that the image has been altered, they put a false information warning message

that they add to the post. Wow. Yes, yes, yes. Yes. How cool is that? Now, so this is gonna be interesting because you know they have that what's like the fitness space is screwed You know those fake butts you know the the the face tune app, right?

Which is like one of the most downloaded apps they have out there is you know they you can do subtle stuff like white in your teeth You know or make your eyebrows darker or make your cheeks more rosy and so I you know, or make your eyebrows darker, or make your cheeks more rosy. And so I'm curious to like how, like what will it pick up? Like are we talking about people that distort their body and make their waist look smaller and add abs to themselves? Or are we talking about someone who throws a Valencia filter

on there and you're gonna get thrown it like, that's gonna be really interesting to see. What's wrong with the Valencia filter? Yeah, it's my favorite. I think it's a good question. Probably the more that someone photoshopped, the more likely it is to get flagged. The more egregious stuff.

Yeah, and I also think they're probably gonna target, or initially at least, until the technology gets amazing. They're probably gonna wanna target, like health and fitness and diet posts. Yeah, I think so. I would post telling you to buy things to lose weight or to look better. I would assume they're going to probably really...

Now, when are they supposed to roll this out? What did they say when it was... No, I didn't read that far, but it's definitely happened. You know, speaking of apps that are downloaded and stuff is, you know, they, I read this article, the guy who created Snapchat is saying that he believes that TikTok is going to take over Instagram. Wow. That was the second most number one most downloaded app in 2019 was WhatsApp. Number two most downloaded app in 2019 was TikTok.

So TikTok is so not just a show video, right? You guys are also we're all fucking old dude. I'm trying to remind you guys this, like, it's, it's length-touch. I've talked to my kids about it, and they're, it's funny, they, they make fun of people that use it. Like, it's a good kid. Oh, really?

Yeah, yeah, they have like a name for people that are like on TikTok all the time, and then, so, so what? So, it's, okay, explain it, cause I know a little bit. It's like, find, meet Snapchat, meet SinsaGrab, it's like a combination. Can you do just a post, just a picture?

I don't fucking know. Or is it all, no. No, I do. Andrew says no. I was trying to mess with it. You have to like add like, like a short video. It's like kind of like Vine.

Is it like Vine? Is it more like Vine? Would you say that? Yeah. It has to be organized and a really short thing. And like everybody like lip sinks on it. It's like I'm over it. Well, I get it.

What happens? It adds it. So you have the visual side like Instagram. but then it adds in the entertainment side. So it's more entertaining than probably going to do. You know what I feel like? I feel like it's come out with a new social media app and then as that audience gets older, then the... Right.

Totally. And that's because Facebook was the one. Now Facebook is... It's all... And Facebook is very established. Oh, your dinosaurs are left there. Great place to advertise. Like advertising on Facebook is superior to all is very established all your dinosaurs are left there. Great place to advertise like advertising on Facebook is

superior to and why is that because it's older right? Yeah, Instagram will be nice just riddled with everybody arguing about political shit. I'm not coming to Thanksgiving. I have I have friends and family members that are just so bad at that and then one of them yesterday posted this post and it's like, why can't we all just get along? And I don't know why everybody.

I'm like, you're fucking number one for that shit. What are you talking about? Somebody let's get along. You start shit 99% of the time. All of a sudden you want to be throwing it out there. Cool, is everybody? Anyway. You guys see what Amazon is doing with the scan your hand?

Scan your hand. So they're the sign of the beast or whatever. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no is. So you'll just, so when you go, so you're a number. I mean, they're trying to make it as, I mean, obviously your phone was like the most recent where you could just, you know, Apple pay or what if that's scanner, but that requires you go to an app and open it. Yeah, when you were going to get here where it now it's going to be connected to your hand and you'll be able to just swipe over one of those infrared and it'll pick scan your hand and then you pay on your way out. What a trip dude.

That's gonna be, that's brilliant though. It's crazy. Wasn't there a warrant, I mean isn't that like a big thing with Christians? Like that was a warning that they'll all be marked with the thing and if you don't have the mark then you're not in there. Oh I never heard that yet. How did you not know this? I don't think it says anything with that.

Am I making this shit up? Yeah I think you know. No, this is all in the left behind series. Didn't read all those books. No, no, yeah, yeah, yeah. It was hilarious because they did the whole like, yeah, when everybody like ascends and the ones that are left and all that kind of stuff.

We'll have digital, we'll have digital hands. This is a big revelation stuff. It's real crazy. It's real out there. It's only for the hardcore. Yeah, yeah. So yeah, I never heard that one. Yeah, so crazy.

I read another crazy article. So you guys know what the average, you know what your normal body temperature is when you're you know you take your temperature. 90.5. Was it 90.5 or 76? 98.6. Oh, right. So 98.6.

We've, we've, it's been established as this is the average body temperature. So if you don't, you don't have this. That's my radio station. Yeah, this is my bed. You're supposed to be here and not have it. This means you don't have a fever or whatever. And this was established a long time ago where they took 20,000 people's temperature.

And I don't remember how long ago, but it was a while ago. Well, researchers at Stanford University are reporting that the average temperature for humans, or at least for modern Americans, has dropped. It's no longer 98.6. That's what we have global warming, but we have body cooling.

We're cooling down. 97.9 now is the average. That's a big difference, dude. That's a significant difference. Maybe it's our body adapting to the warmer climate. No, I don't think it's that, dude. We're cooling down. Such a climate.

No, you know what they think it might be? This is speculating now. So first off they've already observed this so they are saying for sure average body temperature among Americans has dropped. It's no longer 98.6 They think it's 97 point but I say nine or whatever. Yeah, but here's a spec hold hearts out here's a speculation It's two people are less active Hold on let me finish it. Okay How did's name? Oh my god. I don't know They they they think it's because our metabolism's are slower

We're we're burning less hot because we have less muscle. We're less active. Oh I can see that. Yes, so interesting. So now we're measuring people's temperatures and they're lower now That's true though, then you should be able to tease out like, let's measure a bunch of super lean fit people and then let's measure a bunch of really overweight people and see if there's a difference. But there's so much sweatier. That's what the, what sweatier. Maybe they're running cold, but they're all sweaty everywhere.

Yeah. It's a good point just to, how interesting is that though, right? That it is interesting. It's more interesting to me of why though. You don't like my global world. You're more than three. I don't know. I think I like that more than your fat people theory.

Because I feel like Justin's right. Like, really fat people are sweaty all the time, bro. No, this is... They're always need that AC blast in you. Yeah, I feel like they run hot, man. No, I don't think that's what it is. But if you're right, then we should be able to tease that out, right?

We should be able to have a thousand or 10,000 really fit people and then really overweight people and then see if we run. Well, that's what they were saying. They were saying that fit people with more muscle tend to have higher internal body temperatures. Wow. And that's actually the truth. Let's be honest, okay.

Yeah, I know it is. When you build muscle, what's one of the first things that your clients would report to you as they were building, especially females. Female clients especially would report to me that when they would lift weights and build muscle with me that they notice that they're not as cold at night, that they feel a little bit warmer. And of course, men tend to feel warmer than women, probably because we have more muscle mass and we're here.

There's some weird things going on with men lately. But because, okay, so there's this new trend happening in Silicon Valley, and this is like amongst your executive kind of people, or people are like holding a position where they're trying to maintain a certain youthfulness. And so the new trends, like if you're over 35, like you're getting plastic surgery and you're getting Botox, like men, in order to not look a certain age, like you look more energetic, like vibrant, whatever, like terms you want to throw out there, but this is like the new thing. It's like, it's made its way up into that realm where they care so much about like having to look useful.

Oh, you know, that's such a side effect of us placing all the value in youth and showing no value on age and wisdom. It's crazy to me. You know, in other cultures, old cultures, wisdom and age is valued. So that's insane. What are they doing after 35?

Yeah, you're still a baby. I know, it's weird. It's like, it's almost like, what exactly was it saying? There's an increase by certain, yeah, massive increase in that in, you know, amongst our crazy bubble we have here for all these guys that are like,

out there in front of the public, they wanna present themselves. And like, I think it has a lot too with the biohacking kind of community, kind of start this whole trend to live for everything and so everybody's so conscious of trend to like, I feel like that's who would do it first. I mean, you're already,

if you're sticking where things up your ass and your ears, up your nose, like why not jab a needle in your forehead to look a little bit younger too? I feel like they're injecting and doing all kinds of random shit, why not go a needle in your forehead to look a little bit younger too? It's like, I feel like they're injecting and doing all kinds of random shit. Why not go that route also? I don't know anybody though that would do that.

I don't have any for you guys. Have anybody that you guys know that would? No, my friend, well my client was the one that kind of pointed me in this direction and showed me all these examples. I was like, what? Like I didn't, like that just sounds like such a Hollywood thing. You know, I didn't realize that was happened just like professionals

around here trying to like, you know, promote their business. I will, people generally tend to be quiet about it when they get stuff done to themselves. Right, right. But men I would imagine especially. Yeah, I don't know to me. I'm sure they didn't want it. It public.

Yeah, you know what I'm saying? I don't see a lot of guys going up to their buzz. Like, dude, you know what I did? Yeah, we can. Well, because it's true. I mean, it is true. Like, there's ageism in terms of like, when they're hiring and like, you lose a job,

it's like really hard for, you know, for these guys around here to get a job again. Like, if you're over like 40 or something, there's some statistic about this. So, let me ask you guys this. So, all of us are, that's, I didn't know that. That's interesting.

Well, you know, what tech is such a young, you know, dynamic field that maybe that could be. Well, and you think of like LinkedIn and Instagram and like we're moving in this world, we're best people use that as like applications now. And so, and it's a very visual, those are both very visual platforms. Well, let me ask you guys this.

So, we're all either 40 or getting close to 40. What? Easy, guys. Would you guys, would you guys? I'm 40 in a few days. Yeah, happy birthday, bro. Yikes. Would you guys want your faces to look like you did

when you were 28, or do you like your face now better? Be honest. I like my face now. I'm seasoned. Yeah, yeah, yeah. Way better, right? I don't know about way better. I was pretty handsome in my mid 20s.

Yeah, I'm not saying you weren't handsome, but I'm fixed my grill. Yeah, I'm looking saying you weren't handsome, but I'm fix my grill. Yeah, I'm looking at you. But I'm saying, would you want to trade your fate? I'm not saying for me. But I'm saying would you want to trade your fate? Would you want the 28 year old Adam face? Or the...

I mean, not enough to where I'd go to surgery because I'm not one of those guys, but I could appreciate how you've fallen. Who's the most likely to get Botox? I mean, I'm sure that's a vote. Out of the three of us, of course, I'm most of the most likely to match his clothes to work today.

I'm saying like that's fucking, I guess I win that. I guess I win that fucking award. But I win. I win. I win the I care award. But I would most certainly, I would never, ever do plastic surgery or even shoot Botox. I wouldn't do that. I. I wouldn't do that.

I know I wouldn't do that. Well, you've been blood- I could fat storage on your face. I'm a good fit. But I can't, I wouldn't. Useful fat. I wouldn't admit that, you know, there's definitely a difference, man.

I look back, I mean, shit, you and I were just a picture of you and I when we first met just but five, six years ago. Yeah. And, you know, I look better. Yeah, you know what I'm I look better. Yeah, I'm saying a lot more gray maybe a little bit wringles coming in now bald. You know, I'm saying I can't celebrate. Yeah, dude, I just I mean all that really matters. My girls fooled. You know, I'm saying she thinks I

look more handsome. Yeah, so as long as she is long. She they say that. That's what they say. And then they have a really young boy from down. It starts it. It accelerates though. It's like looking back five years now. Looks like I'm looking at a new person. They're like, holy cow, that was just five years ago. Oh, yeah. Just now, are you excited for turning 40 or what?

I am actually. Yeah. It's kind of strange, but because I was, I mean, I've been kind of talking with my dad about it, even like I was over there, like celebrating my son's birthday and stuff. And like I remember vividly his, like the time he turned 40,

and it was, it's pretty funny, we're laughing about it because like my mom, like specifically did what he did not want, like my dad did not want a surprise party at all. Wanted to be low key, all this kind of stuff right. My mom goes over the top, she invites like everybody and their mother, like we're all waiting for my dad to show up like behind furniture and all the stuff at my neighbor's house and like he's just okay,

like coming in to see what was wrong with, you know, whatever like at my neighbor's house, like he was gonna go fix something, comes in, we bombard him. Yeah, surprise. And then he just, he, like at my neighbor's house, like he was gonna go fix something. Comes in, we bombard him. Yeah, surprise. And then he just, he just like shakes about face, like took off. You know, literally left and left us all there.

Just like confused. That's epic. Yeah, he was so, that was like, oh my God, and he's like, I had to like, you know, gravel for like three months, just to like, you know, be on good graces again with your mom after that. And I was like, I was like, women are crazy. just to like, you know, give you younger graces again with your mom after that. And I was like, I was like, women are crazy.

He's like, I know. I'm like, I'm a conoodled woman. I'm salty like that. I would do some shit like that too. After I told somebody, no, I do not want a surprise part. I hate, I hate for the surprise. I like to give surprises. I don't like to, I don't like surprises.

You don't like them? No, because you know why people are staring at you for your reaction. And I can't, and you always have the wrong Realized I have the wrong reaction always don't give me a fucking gift don't surprise me Don't do any that because I will fucking ruin your day. It's like I get it now But back then I was like how like how dare we're all here dad But now like I get it. Yeah, you know me like I'm like I wouldn't want like what you like are you how you guys feel about that?

Are you are you an anti-surprise guy too? I mean I yeah? I'm I'd prefer not I'd't want like what you like. How you guys feel about that? Are you an anti-surprise guy too? I mean, yeah, I'd prefer not. I'd prefer to kind of know like what I'm getting it. But you know what, if it happened, I'm not gonna, I probably wouldn't pull that move. Like I would have been like, all right, you got me. Let's, let's, let's, let's, let's everybody calm down. Yeah.

I feel like you like surprise. No, you know, I don't necessarily, I don't like them. I, you know what I don't like about. You know what I don't like about surprises? Is that I don't like not knowing. So then I think to myself, like, you knew about this? And I didn't, you know? You held this for me. Yeah, fuck.

You know, no, but I don't mind, but I'm not like super pro. You know, parties are not really for you. That's the thing, like I was having this conversation with Jessica while ago. It's like waiting, same thing. Yeah, and I'm like, you know, having a birthday party for your kid with lots of people and all that kind of stuff, it's not necessarily for the kid,

it's for everybody else to celebrate. So it's like, you know, your surprise party, part of it's, yeah, it's your celebration, but really it's everybody else celebrating their appreciation for you, you know, it's so, you don't want to be a dude. It just made for a really awkward, and it's funny because I thought he was so old.

Yeah, when he was here in 40. Yeah, now that's me, and it just, I was just, it's hard for me to conjure that. Well, what's the, what's the average lifespan now? 70, is it 74? Yeah, I swear, it keeps moving out. So we're more than halfway there. I'm going for one 20.

Think about that. We're more than halfway. How do you feel like we're hitting 100? I feel like I'm doing a hundred. You're gonna live to a hundred? Yeah, yeah. It wasn't until just recently, do I like, now I'm gonna crank up

to steal the age thing. People used to say, I'm like, man, I remember being in my mid, lower 30s going like, I still feel 20. You know, I can't say that anymore. Yeah, yeah, that can't say anymore. Like it's bad. Although I had a moment where I started

hearing a ring in my ear and I'm like, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, yeah, that can't say anymore like At a moment where I start hearing a ring in my ear is like Is this always gonna be like this? For his might stay You throw up after eating I'm stiff as fuck You really think we're gonna live to a hundred I will make I think no really no I didn't go that hard in the paint man. No bullshit, bro If you look at Bro, it's all gonna come back okay right now

Yeah, if we live I mean right now we're all super great and healthy and stuff like that Like a decade of body slamming exactly entries think about your teens and twenties especially bro 20s all yeah, what kind of hard? I didn't go like Mick Jagger hard though Bro, we were drinking fucking if it still drinks going hard, dude I mean right that's I think that might be the founder you may we need to go back I know something we don't know it doesn't make you live longer It just just weeds out everybody else Whoever's left gonna live around you

You just drain them like a vampire. Mick Jagger would live to 200 if it wasn't for all that crazy. Look at him. 76 bro just kicking ass dude or what about a fun that 82 she looks look at hot bro. I can't even believe it. I was watching that show again last night. I'm looking at her like this woman moved.

I've trained so many men and women in their 70s and 80s and I know how they move. She moves when you watch her walk and stuff on that show and Ben don't pick it up. Doug still got posters over in his room. I'm saying. I'm saying. Yeah, yeah. And then like you'll unitarred. Yeah.

Yeah. Doug be spanking into James Bond is still. I mean, that's all toxic all the way up. Got my original leg warmers. Yeah, yeah, yeah. She's a little old look. Doug who were your your like celebrity? Oh crushes back back in the day was fair a faucet. Oh, yeah. Remember her. That was the hairdo That did you have the nipple poster? Oh, the best one. All the boys had that one for

Yeah, yeah, that was that was a big one. What was it? Who else is who was big back then show me the poster? Charlie's Angels, right? Let me see. Let me see the fair faucet. I'm not. You know the old poster. No, I know. I'm gonna see why me once you showed to me. Maybe I will. Oh, yeah, you'll recognize it. She's got the red. She's got like the little tank top. And you can see the nipple poking through. Wow. Boy, you know the detail. It's a famous rises. Yeah, somebody's been mashering the old black and white photos. You've never seen that photo right there. Oh, yeah, yeah. All right, then. Okay. Okay. Oh, you've had a couple jerks up.

Yeah, that's hot still today. Yeah, it is. Wow. Yeah, everything her body temperature was right there. Yeah. What year is that right there? What year is that right there? It's got to be 70 something, right?

Probably 75 or something. No, no way. Mid 70s? Mid 70s, I think. Maybe you're right. Let me double check. Look at her with a Nike Cortez is too. Look at her, she gets stalled, dude.

Yeah. Well, she was the jam pack in the day, dude. Yeah. 76. That's when that photo's taken. On point, dude. And how did she get famous? What was she first in movies?

Charlie's Angels. Oh, the original. Yeah. Oh, and that was like three's company. But that was the one that did the like master commercial, right? Summer, she's in summer. She's in summer.

Yeah. She's in summer. I was forced to watch Jazzercise, was the one that did the master commercial, right? So, Suzanne Summers. Yeah, Suzanne Summers. That was like when I was forced to watch jazz or size, you know, I had to go to the classes of my mom and I'm sitting there watching and funny things happen. That's what you discovered, your puberty. I'm like, whoa. Yeah, what's her name? Suzanne Summers, you know, she was an actress,

she did Threes Company, made way more money, selling fitness equipment. I mean, in quot made way more money selling fitness equipment. I mean, and quotations, I'll say fitness equipment. Well, it's because it was the thigh master piece of crap, but she's made millions and millions of, millions of dollars off that. Still though, it's still sold. It sold as like a gimmick today. It is.

Where's our piece of plastic we need to push? I mean, you figure this out. Who else was it back then that was considered a true? What's, wasn't there another girl, dark hair? Can't think, was it Rachel something? Am I tripping? Well, are you going 70s still? Cause like 80s was, okay.

80s was like Cindy Crawford. That was like the far, that's like, No, Cindy Crawford was 90s. Even 90s? Yes. Cindy Crawford was early 90s. Bo Derek. Bo Derek, that's one of the 70s.

It's like, you gotta think it like Dallas and all those like soap operas, right? Yeah, that's the, who's that blonde girl from the 80s. It's like you got to think it like Dallas and all those like soap operas, right? Yeah, that's the- Who's that blonde girl from the 80s? That was like the hottest girl that every guy wanted to date. Pamela Anderson. No, she's not these also. That's yeah, that's nice.

Yeah, it's plus. God, what is her name? From the 80s? Oh, from 80s. Yeah, and there's that one dude that dated all the hot, like actresses and he was on that one show where he was like the babysitter. Okay, forget. Oh my god. I get tea listeners are freaking out.

There's the boss. No, no, do not. Oh, damn it. I doubt. Should be the one I should help you. I got 90s references. Yeah. I'm not. I mean, good for the 80s. I think I'm here to lady something. So I couldn't help you with the 70s. Charles and charge. What's his name? Oh, him. Yeah. What's his name? Oh, him? Yeah, what's his name? Charles and charge. Yeah, anyway, he dated the girl, I've got like, just like three levels now.

He dated the girl, Scott Bale. He dated, I thought he sounds way older than he's professing. I think so too. He's on the inside of the suit. He's just like you're like 70. I know, bro, suspect right here, dude. Wait a minute.

Try and wrap us all together like We're close to the same age. We're all about 40 or so. Yeah, lies, dude. No. Anyway, I'll read the end. I know I'll remember it when we're done. I can't, we're really close. You know this, right?

Like I can't wait to like audiences like new and we could put all four of our pictures and then we can try and let somebody try and guess. Heather Locklear. Heather Locklear. Yeah. There it is. She was the one the Heather Locklear. Heather Locklear. Yeah. There it is.

She was the one from the 80s. Oh, yeah. Yeah, she's money. Thank you very much. Okay, I'm done. Good job. We got there. We got there.

Doug had to go deeper to this pink pink for that Locklear. Yeah. See, that one was way under the mattress. Just like hold on to it. Okay, yeah, that's right. I'm from the day. Yeah. We had to use our imagination. I'm off through that away one time. Okay, yeah, that's right, I'm gonna be back. Back of my day.

We had to use our imagination. I'm off through that away one time. Oh shit. Oh shit. Quick call. We're going for everything. Max, call. Today's call is brought to you by Max and Obolic.

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Quique-quique! First question from Big Country 92. When training for strength gains versus muscle gains, Quique-quique. First question from big country 92. When training for strength gains versus muscle gains, what's the difference and how can you focus on one more than the other? Okay, so you can focus on one more than the other, but I wanna say this, they are so closely connected

that training exclusively for one is not going to both belong in each program. They do. If your goal is strength, gain, right? You should muscle size is connected to how strong. What a hundred percent. And how strong you are or training for strength, builds muscle.

They're very, very closely connected. Here's the big difference. The big difference, besides rep ranges and all that stuff, because we can get into that as well. The biggest difference, in my opinion, is, if you're training purely for strength, you're probably going to focus on the skill of strength more than anything else.

In other words, I want to be as strong as possible. Let's be specific. I want to be as strong as possible in the squat. That means I'm going to practice the skill of squatting. Because then you could sharpen up the technique. There's a lot of things that you can do to revisit, to allow you to lift more weight, because that's the only real goal.

Like you wanna be able to move the weight more effectively. And the course that requires more strength, which then you end up building muscle, but the actual focus of it, you can direct more. Because it's technique, it's also the skill of how the muscles fire perfectly for that particular lift. That's a lot of strength. Like, you look at power lifters and they practice their lifts constantly and just master

the skill. I would say too that it's when one is more of a goal the other. So if it's more strength, then you're you're just spending more time in that type of a phase versus like a hypertrophy type training. And when you're more focused on building muscle and the look of your physique, you're spending a little more time in hypertrophy than you are strength. Like so, you know, when I look at like bodybuilders, for example, if there's a mistake that some of even the pros tend to make is they're so heavily focused on hypertrophy,

they don't ever cycle in like a strength, but the good ones do. The ones that really know what they're doing, train a lot of hypertrophy, but they intermittently have strengths cycles that they go in that those are some of your best bodybuilders know to do that where they have a cycle of four to six weeks that they run and they're training in the low rep range,

three to five repetitions because they know the importance. But then they cycle back out and then they're staying more towards that eight to 12 rep range for a majority or the bulk of their programming. And then the reverse is true for strength training athlete, not strength training athlete, who's more heavily focused on strength, they're gonna spend a majority of their programming in that probably three to five

rep range, and then occasionally they're gonna move, they're gonna move into the hyperspace. Here's some of the similarities between training for strength and training for muscle, and again, remember, they're very, very closely connected. Some of the similarities include a lot of the exercises. The best strength exercises, like squats and deadlifts and rows and presses are also some of the best muscle gain exercises. All of this is where there's debate.

They're also training, they're also using relatively heavy weight. That's very common. Although strength athletes like to train the lower rep ranges, they both still train with resistance and the rep ranges aren't super, super different. But now let's talk about the differences. Let's get back to exercises. Trying to gain muscle, you tend to utilize it more exercises. That's really the big difference, I would say. If you're looking at someone just trying to strengthen, someone want to build muscle,

they're both going to squat, but the guy wanted to, or girl wanted to build muscles, going to do other exercises on top of it. They're looking for more variety more volume different angles. Yeah, if you're a strength athlete, right? So you're a power lifter and Olympic lifter. No one gives a shit how much you reverse fly Mm-hmm. You know saying but if you're a bodybuilder that matters right if you're if you care about you know building and sculpting In physique and building a a well-balanced muscle like the dealt Then you're gonna be focused be focused on reverse fly. So to me, that's really, although there is this debate about people that are training

for muscle that the best exercises aren't technically squatting and deadlifting. This is an area where I think that we disagree with some of the people that think that, you know, deadlift. I mean, I've been over versus like a deadlift. Well, I just got tagged. I know you got tagged too. You got tagged on it, right? The guy who's talking, there's a handful of these guys. The deadlift is not a back exercise. Right. It's working the hips and the glutes and the hamstrings and it's a, okay, a little rant here.

This is my beef with academia. and the glutes and the hamstrings and it's a, okay, a little rant here. This is my beef with academia. You guys do a shit job of communicating. You really do, you do a shitty job of it. Because yes, that's technically true. Technically, the prime movers of a deadlift are not the lats or the rhomboids, excuse me, or the traps. It's the glutes and the hamstrings

and so mainly lower body muscles, that's true. But if the hamstrings and, you know, the, so mainly lower body muscles. That's true. But if you've been training people for a long time, like I have or anybody else who's training people for a long time, you have them deadlift, you notice a profound effect on the musculature of the back, which is why I consider a deadlift to be a phenomenal back exercise. So although they're technically true, all they do is confuse a bunch of people and I have a bunch of people saying,

I'm not gonna get deadlift, because I'm already doing leg exercises, and I wanna do. Well, you're also just assuming that the concentric or eccentric portion of an exercise is the only and most important part of an exercise. We talk about the benefits of isolation, and what is one of the most heavy loaded isolation exercises?

You mean isometric? Isometric, excuse me. Isometric exercise that you could possibly do. Yeah, that's the one. Yeah, I mean, where else can you, where else are you gonna do something that's isometric that's 400 pounds, you know, and your back is what is holding that in that place?

You're a fool if you think that does, you're not gonna get that kind of demand within the other exercise. You're a fool if you think that's not going to stimulate a ton of back growth and development from doing that. Yeah, and it does. We know this just through experience. So here's another difference. Strength athletes might do more sets of fewer exercises, whereas people focusing on building muscle might do less sets of more exercises. So here's an example.

sets of more exercises. So here's an example. A strength workout might be, you know, five sets of bench press, whereas a muscle building workout might be three sets of bench press, two sets of flies on an incline and one set of cable flyers, so like that. Right, right. So just more variety, different angles, rep ranges tend to be different, building muscle, people who want to build muscle, I think they tend to spend more time in that eight to 12 or 15 rep range. People wanted to build just strength, we'll spend more time in the lower rep ranges. And the truth is, unless you are a body builder

or a power lifter or Olympic lifter, this really belongs in everybody's routine. Totally, there's value for everybody. Everybody, no matter what, even if you're like somebody who's like, I care more about strength than I do muscle, doesn't matter, this both these phases and programming belongs in your routine for max benefits.

Totally. The only people that I would say that should spend more time in one or the other is somebody who's very sport specific, whether it be bodybuilding, or someone who's just a strength training athlete, because someone who is going to a powerlifting meet, where they're only going to bench deadlift or squat, yeah, okay, reverse flies don't belong that much

as you're going to. Speaking to the reverse fly, I mean, if you're thinking two of just being corrective with it, right, so like being able to address things like that that are like, you know, deficiencies where I do need that support and I need to develop those muscles to be able to, you know, hold my shoulder in place and to be able to track properly and not create, you know, impingements and things in the future because I'm just like constantly just loading from one

direction. And so I'm building, you substantially, but now you need to reinforce that and reinforce the joints. And so going back into hypertrophy style phase helps to kind of address a lot of issues. And again, with Adam saying, most people should train for both. I've had athletes who I've trained who competed in weight category type sports,

like Jiu-Jitsu, Judo, wrestling, or boxing. And they'll say to me, I want to get a lot stronger, but I don't want to gain any muscle because I have to stay in my weight class. Now, I still train them in ways to make them stronger and build muscle. It was just a function of our diet that prevented them from gaining lots of weight. Now, why is that important? Because I still want the loudest muscle building signal so that you're lean and you have muscle so that we can preserve muscle through this process of getting you to meet your weight requirements. So for most

people, the vast majority of you listening, you should train for strength or strength, classical strength training phases, low reps, lots of sets of fewer exercises and the types of exercises that are better the best for strength. And you should also spend some time in that bodybuilding kind of style of training. You bring up at actually another good point, like the CNS adaptation portion of this is a little bit different, right? So if you are, if you're training for strength, we're training where you are trying to generate the most output from your CNS versus training for muscle, it's like more of a connection, right?

And that's the skill component. That really is the skill component. Like the more times you squat perfectly, the better your central nervous system gets at, giving you the most ideal squat for maximum leverage, maximum strength. And that's what you're doing when you're going up and you're doing five or six sets of three reps of a squat and resting, you know, two minutes or whatever in between sets.

And just push it, it's what you're doing. You're training your, the skill of squatting under heavy loads and you're gonna get your right at them that kind of adaptation versus, I'm gonna go do more reps. After three sets, I'm doing my squats now. I'm doing leg press and lunges and leg curls. I was the other exercises getting a pump.

That's more of that multiple, but they both contribute, you know? And being mindful of your calorie intake. Yeah, they'll definitely make a difference. Next question is from Jay M. Key. I recently found out that my testosterone levels are incredibly low. I am meeting with an endocrinologist soon, but in the meantime,

what are some natural ways to help me get my testosterone levels back to normal? Maybe the most popular question that I get in my DMs. Yeah. How to raise testosterone? Yeah, and probably just because it's worth addressing constantly. I mean, it keeps coming up. This is becoming epidemic. Yeah, it is. It's ironic. It wasn't until I shared on the show that I realized How many other people have suffered with I mean it's it's and what I'm more blown away by is the age category

Like of course, you know, I have been a trainer for as long as we've been I'm used to you know men and their you know mid to late 50s You know talking to me about this and I was trying to address diet and sleep and stress and things like that to help, you know, increase these natural levels. But where I'm blown away by how many 20 year olds and early 30s that I'm getting messages from about this. And it's crazy that we don't hear more conversations around this. I feel like it's one of those things

that like 10 years down the road, we're gonna hear a lot. It's an epidemic. To testosterone levels have been declining for decades. It's getting to get a little scary now. Spurm counts are also dropping and have been dropping for a long time. To the point where we may be dealing with a massive fertility

problem from the men's side in the next 20 or 30 years because of these, we still haven't reached the levels where lots of men are considered infertile. But the drop in sperm count is significant. Well, big pharma has been attention. I've seen nothing but products coming out to try and address this. And from younger age demographics,

and making it easier and more discreet. So you're taking these pills and things to address. Blue chew, and biagre, and all these things. No, no. The problem is that when I'm more concerned with isn't the low testosterone, because the way they're going to fix that is they'll give people testosterone.

That does handle the symptoms, sure. But low sperm count, because then you're gonna have to do, everyone's gonna have to do IVF or whatever. If sperm counts. Well, and to Justin's point, I agree that part of the thing that's kind of scary too is that we're not addressing the root cause.

We're just like, oh, my sex drive is down. So let's just take this pill instead of like digging deeper into why, why, and do you have, you know, low, low, low, it was the environment, look like. And I think a lot, I mean, I think there's, I think there's a lot of factors that are at play, but probably the most is just the amount of stress

that the average human is dealing with today. And when we think stress all the time, people just think like, oh, I'm not very stressed out. I don't have a stressful job or school's not that stressful for me, but we forget that like everything is a stressor, right? Like all the, and if you're constantly sleeping, yeah, exactly. So if you're sun exposure, you're not sleeping good, exactly.

You're not getting enough sun, you're staring at a computer screen till midnight at night. Like all these things, I think are compounding. And I think that you're starting to see this in young people because of that. Yeah, well testosterone is an interesting hormone because it's a pretty reactionary hormone. Like a man's testosterone levels will rise

if he wins an athletic event. It'll drop if he loses an athletic event. If he watches an athletic event and his team loses, they'll notice a drop in testosterone. If he walks into a room with an attractive woman, if he gives a speech, if he, you know, there's lots of things affect testosterone.

So one of the ways you can raise your testosterone is to live in a way that would reflect higher testosterone. What does that look like? Lift heavy weights, that's number one. Inactivity is probably one of the largest contributors to lowering testosterone levels in men. We just aren't generally as strong as we used to be because for a long time, our jobs included lots of physical manual labor.

So you didn't need to go to the gym. You were lifting heavy shit, moving heavy shit, and breaking things for work. And men were just physical. We're not physical anymore. That's number one. That's definitely. That's like super number one.

But for someone who's gone through this, and I mean, I was taking all the natural supplements. I was infrared. I was paying attention to sleep. I mean, I've done everything under the sun. And they all contributed and all helped out a little bit, but not a single thing, did I feel the difference as much as I felt when I strained train?

And that's hard, what's really tough, and I understand when you are a man in this position, when you have low testosterone, it's very hard to get the gumption to wanna go to the gym and go lift heavy ass weight. It's humbly. But I remember when I did that, I would,

and I would feel the surge over the next 24 to 48 hours. It wasn't just like, you talk about excitement from a game, right? That's a fleeting level, right? You get a spike initially because it happens and then it probably levels and then drops back down again, and it probably relatively quick amount of time. When I would do a heavy squat or deadlift session when I was going through the really really low levels, I would notice an elevation

right after lifting and then I would notice it for like the next 24 to 48 hours consistently before I started to feel it kind of come back down again. And there was nothing else that I did that I could really feel. There's things that I was doing that I was like, oh yeah, maybe because I was getting better sleep and the infrared and I was doing all these things like, okay, I'm in the herbs that you had me taking, like all those things were like, okay, this is making me feel a little bit better, but nothing compares to the strain. No, it's number one. I mean, they do these tests where they'll have men, they'll do these grip tests on men.

And the average, I think 20 year old male today has got the hand strength of the average 60 year old in 1980 or something like that. Like, we have gotten really soft and really weak. And it's because we just don't do anything physical. I see it with my kids. I see it with my son and his friends. And all the kids that they, you with my son and his friends, and all

the kids that they, you know, goes to his school or whatever. I mean, mostly what they do involves being inactive. So we're just, that right there will cause a drop in testosterone. That's proven, by the way. So number one, lift weights, but here's a little caveat to that do it the right way. So if you're entering into a resistance training program with low testosterone, don't go balls out with your workout. You need to lift maybe two days a week, maybe three days a week, full body, one exercise, per body part, heavy, don't go to failure, long rest in between sets. That's the way you should be lifting weights right now. So that's number one. Number two, we talked about stress. It's not necessarily that we have too much stress. It's that we

have the wrong kind, the wrong mix of stress. So our body's getting a lot of this kind of low to moderate level of constant stress, but we're not getting the weight training type of stress. We're not getting the safety types of stress, which actually raises testosterone a men. So like if you put a bunch of men in an environment where it's a little dangerous,

we need to protect our families or whatever, men's testosterone levels actually start to react and start to climb. There's some evidence to show that. The stresses are a little bit different. One thing you can do is get better sleep. Better sleep or good sleep really helps your body deal with the wrong mix, I would say, of stress. Right now we have a combination of no activity, definitely no lifting weights and shitty sleep.

Shitty sleep because we're distracted up until the second we go to bed. And then we wake up and we take caffeine and all that stuff to keep us up. So those two are watching better shows like air wolf and 18 feet. I also notice a big difference too, just where your body fat percentage is.

When I, just right away, as soon as I get down to like that 12 or lower body fat percentage I can feel a difference instantly. So they I know studies show that anything over 15% you'll see for men You see a decrease. Yeah, high to high high body fat can cause low testosterone and too low body fat can also cause right You want to be in that kind of sweet spot? You want to be lean. We don't want to be shredded right for testosterone And then the third thing is diet now Now, what kind of diet raises testosterone? Well, number one, you have to have adequate nutrients. Nutrients like zinc and vitamin D have been shown

to be important for testosterone production. But you don't want to be too low in anything. So what I mean by that is you don't want to do a no carb diet or a low fat diet. Both of those may actually lower good balance. testosterone. You want to kind of have them all, right?

You have some good complex carbohydrates, you want to have a high protein, that's important for muscle building in the testosterone too. Fat, don't shy away from fat too much. Of course, you don't want to overeat, but fat is very important in hormone production. So that's something you don't want to, I like dietary cholesterol, that's great for testosterone.

For some men, if you're one of the men that doesn't respond negatively to it I would say doing that and then as far as herbs and supplements These by the way will help you a little bit But they're not gonna compare to what we just talked about with diet right sleep and exercise. Oh in sunlight That's the other one, but here's some supplements you can try you can try Tribulus might raise testosterone a lot with with men who have low testosterone Yeah, acat Ali.

Ashwaganda has been showed in a race testosterone and man with lower testosterone. But the results are not necessarily like, oh, I just gonna take Ashwaganda forever and my testosterone is normal. You might notice a spike, but then after six months, that's fine. I notice it like I get a little bit of a bump

and then it would kind of like stop. Your body starts to be out. Yeah, forny Goetwee is another one. Along the lines of nutrition like, Hornigot leaves that just means. Hornigot weed is another one. You know, along the lines of nutrition too, avoid alcohol. Oh yeah. Avoid alcohol. And marijuana.

Yeah, too much cannabis can have an estrogenic effect on the body for sure. Yeah. And just alcohol, because what it does to your sleep too, you know, I mean, I think the sleep on alcohol is horrific. And when sleep is one of the major things that can help increase it by getting good rest

every single night. And if you're a young guy who has got school or work all week long, then you cut loose on those. So you got stress from low levels of stress all week long from work or school. And then you cut loose Friday Saturday night drinking like crazy, fuck your sleep up again. Yeah, you're just stuck in this rut.

So all those things I think are most important, but I agree, Sal, like, of all the things that are out there supplement wise and things, the sleep and the strength training heavy, and then getting a good balanced diet, making sure you're feeding the body well. Nothing made a bigger difference. Yeah, well, you mentioned alcohol.

If you're drinking in your liver,'t just its optimal health, it will have trouble eliminating or removing certain circulating hormones. So you can notice estrogen issues with a fatty liver or a liver that's not super healthy. So alcohol, I would say stay away from completely if you have low testosterone. Next question is from ZBO57, do tight muscles and or a lack of mobility impede gains? Totally. I can't. I tell you what, there's two ways. Here's the first one.

It's easy. This is an easy way to understand. If you're lack of mobility or your tightness is preventing you from doing the best exercises, for sure. That's going to prevent you from getting it. Or even full range of motion. That's the other one. That's the other one for sure. That's gonna prevent you from- Or even full range of motion. That's the other one. That's the other one right there.

If you're not able to go, I mean, again, this is personal story for me, but like my legs, when I got to a place where I could squat all the way down, I don't have to do nowhere near the load to get the size on my legs because I'm taking the legs through its fullest range of motion now, compared to where it was just three years ago. So yeah, and which is kind of, to me, when you think about it, it's pretty obvious, right?

You know, would be, would using half the muscle, give you the most skin, amount of gains, or using all of your muscle like the forward, which I know, and I know somebody hears that and goes like, you use all of your muscle, even when you go to the future, right? So I know there's some fucking idiot out there right now that just hurt that it was just like, oh, you use all your muscle no matter what. No, wait, I just I remember working with one of the models for like doing our mouse programs and stuff and like not being able to get, you know, their elbow in a certain position and then get it to lock out completely like a, you know, and not fully developing their triceps.

Like their triceps were substantially triceps were substantially smaller in comparison than the biceps. It's just one of those frustration things for them, whereas if they just worked on the mobility of it and regained that strength and range of motion, that would unlock all new levels for them. Yeah, I told you, okay, so first off, bodybuilders have been saying this for years, for decades,

that full range of motion, full reps are better for muscle growth. Personal trainers have observed this also for forever. I observed this over two decades of training clients. If I could get my clients to do a full curl versus a half curl or a full press versus a half press or a full row versus a half row, they just got better results. They got better results overall, better muscle development and then indirectly

better fat loss because they were able to build more muscles. So that's number one, but number two, the studies actually support this. When studies compare full range of motion to partial range of motion in terms of muscle gains, all the studies they slant towards the fact that full range of motion is superior. So if you're so tight or you're tight and you lack a mobility, it prevents you from

really utilizing what you can do with your full range of motion, what's possible with the full range of motion, you're not getting the best gains through your workouts. This is why I always make the case for mobility training for bodybuilders or for people who are just don't really care about mobility. It's like that's fine if you don't want to have better mobility, that's okay. But work on your mobility because it's gonna make all your other exercises way, way, way more.

And it's gonna give them longevity too. And not to mention right now, maybe when you're young, like tight muscles are just tight muscles for you, but as you get older, tight muscles turns into a chronic pain. Exactly. You know, being tight and wound up at 40, 50 plus ends up being elbow pain, shoulder pain,

hip pain, knee pain. So you may get away with being tight in your 20s and maybe early 30s, but as you start to age, if you don't address all those overactive or tight muscles, you soon will be told by your body that you need to. So even if it's not just about gains as far as building muscle, eventually the chronic pain follows. Here's semantico.

This is probably in my late teens, and I remember I started working out when I was 14. One of my body part, one of my focuses was my shoulders. I have narrow bone structure, and I wanted big round shoulders to offset that a little bit. And so I did some, a lot of the exercises that I read and like Arnold Schwarzenegger's bodybuilding and encyclopedia bodybuilding and all those stuff.

But I remember at the time, the bodybuilding magazines of the time were showing a lot of behind the neck presses. It was really popular back then. All the bodybuilders were doing behind the neck presses. I didn't have the shoulders to build your mobility to do it. So I just avoided doing them. And especially when I got certified as a trainer, I remember the first certification I took,

they said, it's a bad exercise. Well, and yeah, at some point, I don't know what convinced me, but I said, you know what, I'm gonna get good at behind the neck presses. Forget what the certification says. I see people doing them, they seem to be fine. So I started practicing them.

I started working on getting better at doing them. And at some point, my mobility got good enough to where I could make it a part of my routine. And guess what happened? My shoulder's got bigger. I got better gains because I'm now doing an exercise. I couldn't do before, but I had to work on the mobility first. Next question is from Sarah shapes up. What are your best mindset tips and tricks to sticking with a diet plan when cravings are hitting? Oh, those cravings. Okay, so I'm glad that she used the word mindset. Okay, because it is a mindset.

Now, I don't like the tips and tricks part because at some point you have to change. Are you really going to trick yourself? No, like all the time. No, you know when we trick ourselves to do the opposite, like to trick ourselves to eating this out. Yeah. It is a mindset, you have to shift your mindset. Here's something that might help you, okay?

Realize that a craving means something different than a want, okay? So I'm craving that cupcake. Doesn't necessarily mean I want to eat that cupcake. It just means that I'm acknowledging that it'll taste good and it's going to be pleasurable to eat. But when I weigh it in with everything else, the fact that that cupcake isn't really going to be good for me, I'm trying to get a little bit leaner or I'm trying to get healthier or that cupcake is going to bother my digestion. It's going to give me heartburn or I'm just

not going to feel good. When you add all that me heartburn, or I'm just not gonna feel good. When you add all that up, then I can look at the cupcake and say, wow, I'm craving the taste of that cupcake, but I really don't want it. I don't want that cupcake. It's a totally different mindset, but it makes it a lot easier.

It's a lot easier when you're, when you get offered food, or when there's food in front of you, rather than saying, I can't eat that, saying I don't want to eat that, but also acknowledging, because there's a duality here, you have to acknowledge that you would enjoy the taste and the flavor of eating that food,

because I think sometimes when people say, they say to me, I can't say I don't want it, because I do, I'd be lying, I said, no, no, no, it's not the same. You acknowledge that you didn't, look, it's like being in a committed relationship and you meet an attractive person and you think to yourself like,

wow, that person's really sexy. Yeah. Does that mean you want to sleep with it? No, it means you acknowledge that. It would probably be, oh yeah, I'm sure I'd enjoy that, but I don't want it because I'm committed and that's not something that I really want to do. It's the same thing.

That's the mindset that you need to go into with your nutrition is that you're making those kinds of decisions because if it becomes a, I can't, I'm craving it, but I need to restrict myself. Oh, you're gonna be, you'll lose at some point. I don't mind, I don't mind tips and tricks, but I do agree that the number one thing is awareness. You have to, you have to become aware,

and that's all you're talking about right now, is aware what's really going on, and why do I want this or feel like I want this, and that 100% is for sure. But that doesn't mean that I don't think there's things that I've done that would fall in the category of tips or tricks to help me stick to routine.

One of them, an example, and this is where I'm like things like weighing and measuring food and portioning it out, because just behaviorally, I know myself, I know clients, and when you sit at a table and things are in a giant bowl with a big spoon in there to spoon it out onto your plate, most people grossly underestimate. Oh, that looks like about six ounces or all that looks like about my cup of rice I should be having. Yeah, you ever see someone weigh out like a tablespoon of peanut butter?

Yeah, yeah, exactly. That's not a tablespoon for me. Right, that's like four tablespoons of peanut butter. That's a great example. So this is where I think, you know, portioning your food out. This is, I had a ton of success competing when this stuff really mattered, when I had to be like precise,

and I had to stick to a diet, if I didn't stick to a diet, then I would lose, right? So, you know, one of the, number one things to make sure I had success was portioning out my food. I have a prep day on Sundays. I would make most of all the meals that I'd be consuming for the week. It would be already way to measure,

to be in Tupperware So all I had to do was heat it up and eat it and when I was done. I was done It wasn't like oh, I think I'm still hungry a little bit or oh, let me have this else or or in between meals going like Oh, I feel like a snack like there was no such thing as snacks just incomplete meals It was I got a meal and then when I'm hungry I eat the next next meal that I've prepared for self when I eat all the meals I'm out of meals. I'm done So you know that to me is a is a great tip or trick for people that are trying to stick to a diet And they want to be consistent with it another thing that I find like and this is going back to like the mindset

Like Sal was talking about I don't like saying you can't have things But if I was gonna go have something that I know, like chips or nuts or some sort of a sweet treat that I know that I could easily just keep digging my hand into it, I'm very aware of if I'm doing it in front of a television and I used to have those little, and they're like the little, you know, couple of ounce, maybe two, three ounce ziploc bags are real small.

Yeah, that's pretty much it. And I would go when I would get little, you know, couple ounce, maybe two, three ounce Ziploc bags are real small. Yeah, that's pretty much it. And I would go, when I would get a, you know, handful, instead of just getting grabbing in the box or grabbing in the jar and eating out of the jar while you're watching, I would go portion out, you know, the treat or the thing that I wanted to have and control it in the Ziploc bag. And then I would, if I'm gonna go walk and do that

in front of the television or have it later on, I know that once I eat that one ounce of nuts or whatever it is that I've put in there, I'm done. It's cause it's into this little Ziplock bag. So these are things that I think that have really helped me. I also like, if I have a client, I always ask, like what types of things do they crave or they gravitate towards when they overeat,

like what are you, a sweet eater, are you a salt person? And so figuring those things out, and there's, I mean, God, with Instagram and Pinterest and the internet now, it's so easy to find healthy alternatives. I know you've made this, I used to do this all the time.

I'm thinking you posted on your Instagram not that long ago, but I used to make this rice cake with a Greek yogurt over it, sliced up strawberries, and you could even do a tablespoon of Nutella or something on there and make this strawberry short. And it tastes amazing. So when I have a sweet craving,

I would eat alternatives like that and that's extremely lower in calorie in comparison to what you're gonna get that's processed. You know what I'm thinking about as I'm thinking about this question, it reminds me at some time every once in a while we get a client that would get would be so uncomfortable with the pain of working out like we'd be doing reps and they just because they'd never exercise before do you guys ever get clients like this? They never exercise before. They say oh my god, I can't anymore.

Oh, you know, but over time, as you train this person for months and months, they start to get used to and then comfortable with the uncomfortable feeling of working out. Like, I've been working out forever. I am very comfortable with the feeling of doing reps so they burn until the pump and, you know, that feeling to me is still uncomfortable,

but my mindset around it has completely changed to where I'm comfortable with it. And what's funny about this question, when you think about this, it's the same with hunger. Yeah, we're so uncomfortable. I mean, we're so fearful of uncomfortable feelings. And being hungry or having a craving can be uncomfortable,

but I think if you sit with it for a little bit, sit with it for a little while, let yourself feel it, don't deny it, don't ignore it, don't try to distract it. This is where we talk about the benefits of fasting. This is one of the number one things that I think, and this is why I definitely integrated it into everybody's diet routine or program at one point. You just have to be careful, right? You don't want to do it for a lot of weight loss. Right, exactly. And I use it as a teaching tool.

Like, hey, we're going too fast for 24 hours. And it's not, let's see if we can get shredded doing this. It's getting comfortable with that exact feeling that you're talking about. But yeah, to me, it's okay to have these little hacks that help you along the way. I mean, I think- I'm drinking celtic water. That's a good one. Yeah, I was just going to mention way. I mean, I think-

I was drinking celtzer water. That's a good one. Yeah, I was just gonna mention water, I mean, in general. Like nothing fancy in terms of a hack, but that's something that, especially at late night craving stuff, like when you're watching TV, that will always pop up and that will be a thing

until you really can sit through it and recognize it. And so I do that, I'll drink water, have something for my mouth to do, or like it'll help to kind of suppress a little bit of the hunger, but after a while, it just becomes less and less. I used to make a rule for myself also, like that eat what my body needs first,

and then if I still want this thing, whatever it is that I'm craving, then I would allow myself a portion of whatever that is. And you'd be surprised how many times when we get these cravings, it's because we've just gone a long time without food or that's that feeling setting in that your body's like, hey, we need some fuel. And because you maybe stretched it too long, all of a sudden it's like, you know what that feeling is, right?

When you eat consistently every few hours, it's a lot easier to stick to eating something that's balanced and maybe not the most rich in calories. When you've gone for a long period of time, sometimes all of a sudden you go from, oh yeah, I want some chicken and rice and broccoli to all eat anything. I'm so hungry and you whatever you can get your hands on. So there's your willpower, it's like, it's waning.

Exactly. It's been, you've been holding it for so long. So a lot of times, if I play this mental game of, okay, Adam, if you still are craving this thing, after you eat the meal that you need, because you're still behind, I haven't hit my protein intake yet, I haven't hit my fat, my carbon tank for the day,

go eat it, and then ask yourself, do you still have that craving? A lot of times that craving subsides after you fuel your body with what it needs. Well, here's another tip. Go to bed on time. This is a big one. I'll just take a bit of it early.

Yeah, go to bed on. Shut the kitchen down. Yeah, like ice, just go to bed. Staying up late is a great recipe for disaster. Yeah. When it comes to diet, because we tend to want to eat late at night after we've had breakfast, lunch, and dinner.

But you know, at the end of the day, I really think it's like we got to learn to be comfortable with uncomfortable feelings. And you don't need to react with every impulse just because you feel uncomfortable. I gotta put something on my mouth. Like sit with that feeling, get used to it a little bit,

make friends with it, don't avoid it, don't distract yourself. Because at the end of the day, long-term success, I mean, short-term success, trip, tricks and tips can help. Long term success, gotta change your mindset. There's no way around. I agree with you. You can't, yeah, you have to have a different mindset.

And with that, go to mindpumpfree.com and download all of our guides, books, and resources. They're all totally free. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin. You can find Adam at Mind Pump Adam and you can find Justin at Mind Pump Justin, you can find Adam at Mind Pump Adam and you can find me at Mind Pump Sal. Thank you for listening to Mind Pump.

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