Mind Pump: Raw Fitness Truth - 1226: Free Weights vs. Machines for Building Muscle, How to Work Out When Feeling Sore & Tired, the Benefits of Switching up Your Diet & More

Episode Date: February 12, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about building a physique using only free weights, whether to increase rep ranges or weight when no longer getting sore after workouts, skipping trigger sessions when feeling sore or tired and the benefits to switching up one’s diet. Sal’s action-packed week. (6:56) Adam’s new business plan involving Magic Spoon cereal. (16:19) Turning 40 and aging. (20:53) The value of a home gym when having kids and the environment it creates. (28:40) Justin’s Fun Fact of the Day. (35:02) Sal has a bone to pick with Neil Degrasse Tyson. (38:51) Low-fat diets may cause lower testosterone in men. (42:42) Mind Pump shout outs. (43:43) #Quah question #1 – Can you build your physique, specifically your legs, using just free weights? I train only in my garage with a wide variety of barbells, plates, dumbbells and a few other non-machine items. (50:31) #Quah question #2 – I am not feeling very sore a day or two after I go to the gym. Does that mean I am not working out hard enough? Should I increase my rep ranges or weight? (56:27) #Quah question #3 – Is it ok to skip trigger sessions if you are feeling sore or tired from a previous workout? (1:03:34) #Quah question #4 – Just like there are benefits to switching up your workout routine, are there any benefits to switching up your diet? If so, what would that look like? How often would you change your diet and any pitfalls to avoid? (1:09:24) Related Links Products Mentioned  February Promotion: MAPS Split ½ off! **Code “SPLIT50” at checkout** Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Mind Pump 1225: The 5 Must-Dos For Fitness Over 40 Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Chimp "Girls" Play With "Dolls" Too—First Wild Evidence Neil deGrasse Tyson rants about scientific illiteracy in the US: ‘A threat to the nation’ The Association between Popular Diets and Serum Testosterone among Men in the United States Joe Rogan Experience #1425 - Garrett Reisman MAPS Powerlift – Mind Pump Free Weights vs Machines (WHAT IS THE BETTER MUSCLE BUILDER?) - Mind Pump TV Mind Pump 1200: Max Schmarzo The Most Overlooked Muscle Building Principle – Mind Pump Blog Mind Pump Free Resources People Mentioned Neil deGrasse Tyson (@neiltyson)  Twitter Max Schmarzo (ATC/CSCS/MS) (@strong_by_science)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we answer fitness and health questions. We actually answer four of them. But the first half of this episode is our introductory conversation where we catch up with each other, what happened over the weekend or the previous week. Big things for you, Sal.

We talk about our sponsors. We mentioned studies, typically that are revolver on fitness and health, but sometimes revolver on other topics we're interested in. Oh, by the way, before this episode begins, we are having a massive Valentine's Day apparel sale starts the seventh of February, ends on the 14th of February, all men's and women's shirts are a full 25% off. Oh yeah. All right, so here's what we talked about

in this episode of Mind Pump. We start out by mentioning my wedding, that's right, I got married again, very, very happy, very good times. I had a very busy week. So we talked about that for a second. Adam brought up how he's going to start selling magic spoon cereal on the secondary market,

apparently, brilliant idea, Adam. Their blueberry flavor has been out for a little while. It tastes amazing, but they have other flavors like chocolate, fruit, loop type flavor. They have cinnamon, sugar flavors, they have frosted flavors. Anyway, magic spoon is a cereal. It's like a kid's cereal, but for fitness fanatics. Okay, so here's why it's like a kid's cereal

because it tastes like kid's cereal. Here's delicious. Here's why it's for fitness fanatics. It's high protein, amazing macros. No joke, a normal bowl of this cereal will give you something like 30 grams of high quality way protein. And again, it tastes like you're a kid.

It's amazing. We have a hook up. It doesn't taste like kids. For you, here's how you get the mind pump discount. Go to magicspoon.com forward slash mind pump and you'll get free shipping and a 100% happiness guarantee. By the way, if you go to magicspoon.com forward slash mine pump,

you get an automatic discount applied. It's only for our audience. Then we talked about Justin's birthday and aging. He turned 40. Doesn't look a day over 50. Yeah. We talked about getting workouts in at home with kids, Adam's finding it difficult to be consistent going to the gym because he's got a little baby.

We talked about how having a home gym makes that a lot easier. Justin, for example, has an at home gym by PRX. PRX has the best fitness equipment you'll find for at-home jams. They have these squat racks that fold into the wall, no joke, they're very stable. They fold right into the wall. There's an adjustable bench. They have barbells, dumbbells, all kinds of other equipment for some of the best at-home equipment you'll find anywhere. And of course, we have a mine pump discount with PRX. Here it is. If you go to

PRXPerformance.com, so that's the letter P, the letter R, the letter XPerformance.com forward slash mine pump, and use the promo code mine pump. You'll get 5% off and a free NAPS Prime program, go check them out. Then just then brought up a cool fact about chimps. Yeah, fun fact. He's getting into the cool science stuff. I talked about Neil deGrasse Tyson. He made a statement about Americans and our science and technology knowledge.

That was totally wrong. You're wrong, bro. I talked about a study on how low-fat diets may cause low testosterone in men. And then we gave a shout out to one of our listeners, study on how low-fat diets may cause low testosterone in men. Then we gave a shout out to one of our listeners, Brett Edelman. He hit two PRs, squats and deadlifts from following maps, powerlift. This is our powerlifting program.

You can find at mapsfitinistproducts.com. Then we got into the fitness questions. Here's what we answered. The first question, can you build your physique, specifically your legs with just free weights? We talk all about free weights and why... You got that pause? That's kind of all you need.

Nothing wrong with machines, but boy, free weights. They do everything beautiful for you. So much better. Next question, this person says, look, I'm not that sore a day or two after my workouts. What does that mean? Does that mean I'm not working hard enough? No, it means you're doing a good job

and we explain why. The next question, this person says, is it okay to skip trigger sessions if you're feeling sore or tired from a previous workout? Trigger sessions are a specific type of workout found only in Maps and Obolic. They're very light, low-intensity sessions designed to get your body to improve faster.

Make sure you listen to that part of the episode we kind of break down what they are and why they're good for your body when you're sore. And the final question, this person says, look, there's benefits to switching up your workout routines. What about your diet? Should I switch up my diet? Are there any benefits to this?

So we talk all about that in that part of the episode. Also, this month, all month long, maps split is 50% off. Now, maps split is a body parts split, body building and physique and bikini competitor inspired workout program. So this is a great workout if your goals are to shape, sculpt and build your body.

So if you go to the gym specifically to change how your body looks, if you want to shape and build muscle, if you want to be able to target specific muscles, this is a phenomenal program. When you enroll in MAPSplit, you get the full workout sent to you, but you also have a place where you can access the exercises, video exercise demos, blueprints, basically everything you need to follow the program and do the exercises the right way.

All right, so here's how you get your 50% off discount. Go to mapssplit.com. That's MS SPLIT.com and use the code split50 that's SPLIT50 no space for the discount. Teacher time! And it's T-shirt time! You know it's my favorite time of the week! We have three big winners this week, two for iTunes, one for Facebook. The winners for iTunes are Julia Leah Leah, Leonam Five, and for Facebook we have Alexander Ebbler. Lele, lele, lele. Well, Elser today.

Good job, sister. All of you are winners, and the name I just read to iTunes at minepumpmedia.com, include your shirt size, your shipping address, and we'll get that shirt right out to you. And if you didn't hear your name, you're all losers. I am exhausted. You know how after a weekend, you're supposed to feel relaxed? Charged.

Yep, not this guy. Now, I'm setting up wedding time or what? Action packed honeymoon weekend. Wow, instead of wedding time or what? Action packed. Honeymoon. Weekend. Full of honeymoon in. Yeah, getting action, doing action. No, no, no.

I got my birthday, then got married. I'll tell you guys about that. Then it was Jessica's birthday. Then my dad, father, daughter dance. Then my son had a robot. All robotics tournament, all in a run. Yeah, tell the audience how you do even and invite Justin, or Justin, dad. We told them about the base camp announcement. I mean, this kind of said it all. Yeah, tell the audience how you do even invite Justin or Justin Duhner.

We told them about the base camp announcement. I mean, this kind of said it all. Yeah, no, no. No, no. So just so you guys know, you guys will be in my wedding. I want you guys to. Thanks Adam. Yeah, just so you guys know, you guys are invited

to be in my wedding. Yeah, so. We didn't invite anybody, not even my parents. We'll be wearing Jordans. Nobody came. Just my kids. It was just my kids. Just can I.

We went up to San Francisco City Hall. Which by the way, have you guys been there? San Francisco City Hall? No, it's gorgeous. Why they're not San Jose? I know. Because San Jose City Hall looks like crap. It does.

San Francisco City Hall is extremely... I got married. It's picture-out. Wait, what do you think? Did you really? I did. Oh, San Jose? That was like the sneaky.

I told you guys this story. Oh yeah. Yeah. But that's different. Because you had? I did. Oh, sounds like that. That was like the sneaky. I told you guys a story. Oh yeah. Yeah. Anyway. But that's different though, because you had a wedding. Yeah. Yeah, I had a wedding after that.

That was the, hey, let's get a, you know, let's do the quick and dirty. Yeah, exactly. What was your, remind me again, was it because of parents and living together and that's the thing? A loophole with the old insurance thing. Oh, okay.

That's what I was okay. Surgery and, yeah. That's how, that's how just allegedly. That's how Justin's able to live here. That's when the, that's And yeah, that's how that's how just allegedly. That's how Justin's able to live here. That's when that's when this old one is tax gave you the ulcer, right? Yeah, man. Yes. No, it was a tuber. Oh, you remember that. Your recommendation gave me back. I got number in the company though, a few times, right? Had it been worth it. Yeah.

Worth the trade. No, San Francisco City Hall gorgeous. We so we go up there with the kids and did the whole wedding dress and we all dressed up for it and just had, it was such a special, it's so crazy because, you know when you do your vows and the guy, you know, whoever the guy getting you married or whatever. Oh, you guys exchange vows even, huh? No, just the ones that the guy tells you.

Oh, okay. Whatever. You're on your own. No, no, no. But, you know, this is my second time getting married. And it's such a crazy difference, because the first time it was like, oh, this is what we have to do this time. There was like real meaning behind what I was doing. I mean, we were looking at each other

and this I'd never experienced this before. Everything else disappeared and we were just, it was just her and I. And it's like, you know, we said our promises and our vows and it was just, it was just her and I. And it's like, you know, we said our promises and our vows and it was just, it was incredible. So romantic. It was very, she had a little like pool, just filling up a little bit.

I had a little bit for real. Yeah, yeah, yeah. I swear to God, I was close. I came close and I can't talk too much. Did you really? Yeah, I came close. Yeah. So stuffed it back in.

Just, just the press the shit out of that. Oh, yeah, I've only seen Justin cry one time. It was a, At least you didn't cry. It was, it was, he wasn't sober. I've always seen Justin cry one time. He was in sober. I was not. He was a floodgate. When did you cry? I don't know. I wasn't there.

Was that an emergency? Exactly. Was I there? How are you going to bring this up? I was there. Impeniturable. Otherwise. I don't remember that.

You're somewhere else. It's nothing. It was a touching moment just between Justin and I. What? Nobody else was there. We shared something. I missed you crying. Yeah, we hogged and everything. Yeah, man. Yeah. You weren't a part of the conversation. Don't worry. He almost cried when he got really high that one time. That's what it takes though. This close, dude. That's literally what it takes. You get out of me. He was so mad he was gonna cry. I was. I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, I was, So what is it, the maid of honor? Yeah. Like walks around, adjust the dress for the pictures and like kind of holds this and takes care of that. My daughter totally did all that.

She like stepped up and was super excited. That's awesome. It was so, and then we had dinner at Epic State House. You guys are from the Center Cisco? No. So good. Oh, the state there were incredible. State, lobster, small marrow.

Stay at the night? Stay at the night. No, we came back. You came back? No, no, we came back that You came back. You came back. No, no, no, we came back that night. So it was a lot of fun. So did that, which was amazing.

And then for your honeymoon, you did a robotics tournament? No, honeymoon's coming up. That makes sense. Yeah, I don't know why. We're not that nerdy. Like, oh my goodness, it's turning me on. No, we did. The day after was my, was the father-daughter dance that I do every year with my daughter,

which was just a complete blast, dancing all night with my little girl. She was hugging me, telling me how much she loves me, such a great, great- Now we've been together for five years, so this is the fourth time out of five, we've seen you do this. Yeah, so I've gone every year since she started pre-school, except for one year when I fucked up. I'm not gonna buy Disney Land. I booked a vacation, didn't realize it was on the same date, and took her to Disneyland for a couple days and make up for it. But now that was good, and then the robotics tournament was, dude, robotics tournaments

at this level are crazy. These kids are building machines, insane machines from scratch. Doing complex tasks. Doing, yeah, the competition was, and I don't know all the rules, but they had to stack blocks for speed, and then they could interfere with each other. I was gonna ask you about that, is it? Well, they could interfere. They can. There's like designated areas you can't, but if they're outside of that, you could

fucking block them and do weird shit. Yeah, it looked like they had different colored blocks. I didn't know if that played into it in terms of stacking your color versus somebody else. Yes, I don't 100% get the rules, but you can get two points per block if they're all the same color, if something else happens or whatever. So they're doing that.

And I'm surrounded by all these tech robotics kids. And I'm looking at them all and I'm watching them thinking to myself, I wonder how these guys are gonna be, you know, leaders of tech industry. Well, some being cool to them. Was it just, remember me? What do they call them?

Like meats, tournaments, like are they always, are they? It's a tournament. It's a tournament. Is it always a tournament? Yes. So they'll compete. So this one, if they did well on this one,

then they moved to a higher competition. I believe it would be state competition. Then you do well there, then you go national, and then you go world. Yeah, so my brother-in-law, he's like an engineer, and he was telling me like, Lego does a lot of the robotics tournaments through the schools.

Yeah, it was just part of that. No, so Lego's younger kids. Lego goes up to eighth grade. Okay. After that, then you don't use Lego anymore. You build them. Now it's NASA. Yeah. After that, then you don't use Legos anymore. You build them. Now it's NASA. Yeah.

No, you are. You steal and they like weld it. Oh, and it was cool to see the different designs, although there was one design that you could tell that was super common because it was very effective. But there were little differences in the designs of how they would put them together. They're using controllers, so they're all, you know, wireless and stuff, and yeah, it was really fun. It's really cool.

So I imagine that they build towards a meat, and it probably, so it's like one meat, probably every what month or two. There's several tournaments throughout the year. There's like a season. Not a lot though, right? Like I would think. I don't know.

And do they build a new robot for every tournament, or is it the same robot they keep refining it? It depends on the tournament itself. So if it's the robot for every tournament, or is it the same robot they keep refining it? Depends on the tournament itself. So if it's the same style tournament where you're stacking blocks, then you can bring the same robot to each of the tournaments, maybe tweak it a little bit or whatever each time.

If it's a different competition, then you're probably gonna wanna build a different robot. So, but how long does it take them to put, I saw the robot, they're pretty massive, they're big, they've got all kinds of detail to them, they're fast, how long do these kids work on building something? So they built this one since they built it at the beginning of the year.

So they started working on this one at the beginning of the year and you know how they start building them? They use computer models first. So they'll use a computer model, build it there. Like a CAD program or something. Yeah, I have no idea. But so my son was explaining to me

that they build it on the computer, test it out there, then they build the actual model, and then they test it out, and then that's it. They use that one, or if it doesn't work, they'll go back and change it or whatever. I just remembered, I took a whole robotics class in high school. I totally forgot about it. When you went to high school?

Yeah, wow. Yeah, but to high school? Yeah. Wow. Yeah, but it was nothing like this. All we learned was like hydraulics, CAD programs. Like that's what Justin said that in it sparked a memory for me. I completely forgot that we did this. So back when I was in high school, that was the extent of robotics. I didn't even think I took a class like that. I did.

I took a metal shop and wood shop and all that. And like metal shop was cool because you'd weld and you actually like would build. I built like a few different things. Like we actually would fashion our own screw drivers and I built like a hammer and then I did a barbecue box and all kinds of like random things. But it was like just cool because you're doing it all with your hands

and you know you just don't get that kind of experience. And it was totally an elective. So I don't even think they have that program anymore. No, it's cool. And it's cool to see the type of kids that are here. They're obviously a bunch of tech and math nerds, like big time nerds, but super smart, friendly, their parents are all, I was probably only non-tech parent

there. You can see the parents know what's going on and I'm sitting there like, yeah, I know Instagram. I'm a fitness guy. I'm doing Instagram. You know what I'm saying? I know how to DM real well. Yeah, I know how to activate your biceps.

Yeah, you know, I'm actually sad, but I don't know what's going on with the machine. Hey, so I've got this new business plan that I'm going to do. I ordered my Magi Spoon cereal this weekend. And again, blueberries out. So right now I'm checking back every single day. I was just about to order some until it comes in and I'm going to buy because this is I don't know how many times now I've gone to order and blueberry is always sold out. Blueberries are the words out dude. I just haven't

been aggressive about it. So I'm going to every day I I'm gonna buy, and then I'm gonna sell it online for double the price. Yeah, do the little secondary market. Yeah, little secondary market. I mean, they can't be mad at that. Like, the demand's there, they're gonna, they're selling out. Yeah, why not? It's just scalping them. Yeah, exactly.

You can't spry it on the other side. Is that an equal drug? Can I scalp cereal? No, you can sell money, babe. Oh, boy, I don't know. I think you can sell money, babe. I think you can, you do. People do that with stuff all the time. Like, sneakers, it's popular. Sneaker sell out, babe. I'm blue, I don't know. I think you can sell money, babe. I think you can, you do. People do that with stuff all the time.

Like sneakers, it's popular. Sneakers sell out, they resell them on my, there's a lot of them. I can't get a penis for that now. Yeah, that's right. So why can't I do that with cereal? Yeah, I think you probably can do it. You can probably make a pretty penny off the blueberry.

I remember watching that with supplements. I remember when the over the counter, yes, designer steroids supplements, they would get pulled. They got pulled because they- They would double the price. Oh, dude, you go on eBay and they'd be selling a bottle of superdraw for $250.

And kids were just buying it like crazy. Wow. Because it was steroids. Yeah. So it made sense. No steroids in Magic Spoon. Yeah. Not yet.

Just high quality protein. Right. Not going to get the same gains as you would get with Annabalek. I love, I mean, the fruity and the blue barrier, the two that I love. So I mean, they were still the fruity ones left so that I ordered two boxes of that.

But, now how often are you eating it? Oh, I eat it pretty regularly right now. Really? Oh, between Katrina and I, one of us is having a bowl probably every night or day. Oh, sure. Yeah, it's even eating it on the weekends. Yeah.

I'm digging in with the kids. The macros are great. And it takes my for mice, I have a sweet tooth. I've talked about that many times, right? That, you know, so I feel like I'm getting a treat and it's got 30 grams of protein in it. The calories aren't that high. Carbs are low. Like, yeah. So it's like a guilt free treat for me. It's like my favorite thing to do on a day. Like give you giving you, instead of a shake, a protein shake. Like I would have a protein shake at the end of the night if I'm low protein.

It's way more fun than a shake. Of course, it's a core deal. Well, yeah, I feel a little bit, because my youngest doesn't eat a whole lot of protein and meat to begin with. And so it's like, I feel like a little bit, have given him that, at least I'm somewhat contributing to his protein, because he really,

I have to make sure he eats meat all the time. Same thing with my daughter. My daughter is frustrating. My daughter does not gravitate to protein whatsoever. She's like, it's either it's the carbohydrate. It's the carbohydrate. Or it's more carbohydrates. Yeah, so what I have to do with her

is I have to give her protein first. And be like, well, if you don't finish this, you can't have. You can't have your carbs. It's funny, but when we did the father-daughter dance, we had dinner before. So her friend, we meet up with their friends and the dads or whatever. And we all had dinner at a restaurant and they bring out the bread, right? And normally what I do at the bread basket is I'll allow I'll tell the kids. You can have one and I'll tell the waiter,

waitress, take the bread away because what ends up happening with kids is this. They eat the whole basket. They eat the whole basket of bread, then the food comes and they barely eat it. And I just get enraged because I bought. That doesn't just happen to kids. That happens to grow nice kids too.

That happens to all of us. I mean, that's why the appetizer thing is hilarious. If we go to a real, you know when I tend to do that, when we're eating B-C food. If we go to a real, you know when I tend to do that, when we're eating like B minus C food. For I'm at a restaurant, I'm like, it's whatever appetizer, whatever is before, then I'll eat.

But if we're eating like a $50 steak, nothing is worse than failing up on fucking cheap ass bread. Your $50 steak comes out of your table. If I'm a little uncertain about the entree, I'm definitely loading up on that. Yeah, it was funny watching my daughter, because it was, you know, it's a special day. So I'm not like, I'm not little uncertain about the entree. I'm definitely loading up on that. Yeah, it was funny watching my daughter because it was, you know, it's a special day. So I'm not, I'm not gonna tell her,

don't eat whatever, you whatever you want. So the bread comes out and this is what she does. She gets the piece of bread and she's, how much can I have? I'm like, just whatever, enjoy yourself. It's a special day. Okay, she gets it and she smells it first. And the look on it, it's gonna embarrass you

in front of other parents. The look on her, she's as Christ, you feed your kid guy. The look on her never Jesus Christ you feed your kid guy The lick the look on her face, you know, I mean like oh Jesus I missed you touches it and she's it and I'm like oh my god Man what is going on the other parents are all looking at you like Jesus I'm sure I don't need bread ever so you know It's probably it's like totally now of course. I'm the fitness guy right? So looking at me like this guy starves this kid. Yeah

She's like touching and smelling the bread before she Just how you feel bro because I know you're you're 40. Oh, yeah, I'm feeling I do not feel great man I don't know all the hype's about you know like I think like It's weird because 40 like now feels it just feels like 30 or whatever. You know, I'm fucking laughing. I'm a serious guy. Let's go for a run after this then. Y'all may as, no, I'm not doing that.

Yeah, I'm not gonna do that. You see, he held it back for it. It feels like 30 or, and he stopped. No, that's a feel like 20 or 20. Yeah, no. No, I mean, the waking up in the, you know, the different noises that come out on my mouth and all that kind of stuff are different.

And so, you know those differences? Yeah. For sure. But I don't know. To me, I used to think of 40 being really old with my parents and everybody else. And I knew it was the 40 was over the hill. It was the big thing back in the day. But I just don't see that anymore.

I feel like my dad's 73, he's still pretty mobile. He's out of shape and everything, but I feel like we've kind of moved forward a bit more and we've kind of moved that number up a bit because of medical advances in there. You're so right, I was talking to my parents about this last night, and of course, my parents are immigrants right from Sicily,

and my dad now is 60, he's in his early 60s, and he goes, he goes, it's so funny. He goes, you see someone today who's 50? He goes, it doesn't look like they used to look, he goes, when I was a kid in Sicily, when you saw a 50 year old, it was like crushed. They were old as fuck.

Like they had like the humpback and they're like, oh, shrimp down. Yeah, like, oh, back in the day, when I, you know, he's like, you see a 50 year old now and they look phenomenal in comparison. He's like, because back then he's to bust their ass, working, he was telling me that you would go to the square, the town square, that's usually what people would do at night.

And he'd see men walking with their hands behind their backs, almost perpendicular to the floor. They would be so bent over from their backs being so fucked in their 50ifties. And he says because they've been working in the dirt since their last labor seven years old, their back was stuck like a form that way for sure. He said it was super common. I was in a text thread this weekend with my two best friends, the ones that have the kids

that are a year and a year and a half older than mine. And we were going back and forth in one of them sends a message that says, I think we did this all wrong. And we're both the other two of us are like, what do you mean he's just like, probably, have you done the math on, you know, when our kids are like gonna be in their early teens, you know, 12, 13 years old,

like, you can be fucking run around with him. And I said, you know what, fuck you two guys. Like, that's my motivation to stay fit and healthy into my 50s and 60s. Like you fuckers are already waving the white flag right now. No dude, that's why I keep rotating my shoulders. Like every day I'm doing that, like imagine when you can't throw a ball anymore.

Right, that's horrible thought for me. Dude, I'll tell you what the pluses are of being an older parent. Okay, number one is patients. This is a big one. That's huge. Okay, so here's your evidence right now. If you're listening right now and you're thinking, what do you mean by that? Okay, if you have kids and your parents, okay, who are now

grandparents, watch your kids, tell me you're not blown away by the patients that your parents all of a sudden display. My dad, my dad used to lose his shit. Yeah, over the heater. He turned the heater up one degree of fucking dude. I said fucking remote. Yeah, I remember my, my, I would punch the dinner table. You know, now I'm watching my, like, my, my his grand kid like slap him in the face and my dad laugh. I'm like, what's going on?

Who is this man? If I slapped my dad, I don't know, the kid, it would have been terrible. My mom, all, oh, it's okay. The kids are screaming, but they're having fun. Or what I'm like, who are you? They're just older.

They're just older, they have more patients. So an older parent. Yeah, you know, older parent, you have more patients, you're smarter, you're less likely to do stupid shit. But yeah, you're older. You're more patient, which apart that I think people don't think about either, you're extremely more patient with your partner too.

Of course. And your relationship, and you have no idea how much that forms that little kid's brain when they're three, five, seven years old growing up. And you know, like, like, like, Chin and I are very aware of that. Like, we had a disagreement yesterday, but having max in the room, how we handle that

is like, we were already good, you know, with that, with communication, having our son in the room, how we handle that is like, we were already good with communication. Having our son in the room, it's like, it's like this whole new smiley at each other. And we're like, I'm gonna talk about this over in the corner. Like, really, did you just say that to me right now? You listen to the bedroom.

But you're so patient about it. My parents were fucking throwing frying pans at each other. So you know what I'm saying? I'm like ducking as a kid. Like so, you know, those things, that really matters. And that really makes it big. And then you're also in financials to those. Exactly. You're probably in a better place financially.

And so this, again, another example, and this actually what what stirred it up was, you know, we had just, we, we paid for two nights at, we went to Sanctuary again, paid for the nanny, because then he could train and came over the top of me, surprised us with refuge and massages all day long, and I was kind of getting on tour about spending the extra money. So that was what it was all about. And at the end of the day,

like when we all settle everything, I'm like, listen, I'm really not, like it's not like it's a big deal. It's not like we can't afford to do that. I just, right now I told her 2020, I'm like really aggressively saving, so I'm making all these sacrifices. I already paid for an expensive two days for us to go get away

at the beach and everything like that. So I had already kind of justified that. Like without you communicating the extra, you know, $300 or $400 that we spent, I was like, okay, I probably wouldn't have done that. You know, so, you know, that was the conversation that we're having back forth, but, and I was frustrated inside,

but the way we communicate that in front of the kid is totally different. But, and at the end of the day, it didn't none of it matter because we can afford to do it. We're okay, it doesn't put us in a hard shit. Yeah, when you're young, when you have kids in your 20s, man, that is hard. It's hard, financially, it's very difficult.

You're just probably starting your career. You're not making a ton of, now there's of course advantages to being younger. You have a lot of energy, you're healthy, a ton of... Now there's of course advantages to being younger, you have a lot of energy, you're healthy in terms of, you're odds of having a healthy child physically or a little bit higher, but if you take care of yourself, boy, that makes a big difference.

And then for dads, for fathers being older isn't nearly as big of a deal. If you're an older mom, it's difficult. Like, I know some women that had kids in their late 30s or early 40s, that can be pretty challenging on the body. But for a man, I mean, I think it's the same theory that even with them, I mean, Katrina's example that she's 39, you know.

But fit and healthy. Exactly. Yes, fit and healthy with body bounced right back right away, her energy levels are falling. Oh, she looks amazing. Right. She looks like she didn't even have a kid. Right. So I mean, I think that,

you know, the biggest thing that she's having challenged, I get people to ask all the time, so I should share more for journey. The hardest thing that she's having, like with breastfeeding, like the stats on that is definitely gotta be close to right, with they say I'm gonna calories, you burn more by breastfeeding,

she can't keep weight on her. Really? Yeah, so her, her, her, Courtney wants to. Yeah, her big thing that frustrates her is her shape to her body. She's not as muscular as she's used to being. So she feels, she, but she's lean as shit. She's leaner than what she was before she,

before we even had max. So body fat wise, she's phenomenal and she's in good shape. Yeah, that's when she stops breastfeeding that it'll, it'll go back. Which she's having a hard time, it's building muscle. She's having a hard time with packing the muscle on

and normal and part that's twofold, right? So one, breastfeeding, she's burning so many calories, she can't hardly keep up and she's moving around with the kid all the time. Yeah, she's producing, think about it. You're making protein shakes out of your body. Right, of course it's gonna be hard to build. No, it's insane.

It's like resources. She eats too. She's putting down food right now. She's keeping up with me. Is she in a lot of stake? Red meat? Yeah. Oh, good.

Yeah, no. Yeah, no. And her diet's been dialed this entire time. So that's part of why she looks so good. The hardest thing for her is the consistency of lifting. And when I say things like that, like for us, that means there's, you know, sporadic weeks where we'll get one lifting. Like we never don't lift.

Like it's happening, but for us, if we're lifting one to three times in a week, that's really low frequency for both her and I. That's the hardest thing about parenting. It's been that. It's been, and the joke in our house is like, hey, one of us has to represent. We make this like, Ro Chambot, who's going to the gym. It's like, someone's got to stay home and watch Max right now.

Like, what if it's guitar workout? And I'm like, listen, I'm the guy who's on me. Dude, do you see now, but do you see now the value in having a home gym? Well now that you know, I tell you what if because that's because then you got what you do is you put your boy right in the Hot-pand right there and just do your thing 100% I mean the next house like we're looking right now and the next house We'll have to have at least a three car garage because I want to convert one of the stalls into an ad home gym for it. Just having a kid, like, there's already been many times where her and I, if that was the case, it would be so easy for her to go downstairs, get her.

Watch the baby. Because we already kind of do it. We have a roar and we have kettlebell, but that gets lame after a while. Two fucking pieces of equipment. You can do that so often before you're just like, okay, I wanna lift, I wanna squat, I wanna deadlift, I wanna do those things. So, you know, having like an at home gym,

that's mandatory. And the technology with at home gyms, obviously our sponsor PRX is a good example of this way different than it used to be. Now you have racks that fold into the wall, you have great barbells and dumbbells and great equipment where back in the day, it took a lot of space because a cage didn't fold into the wall.

So it's like you're just taking up a shit ton of space. Wates were as great or whatever. I'm so excited to showcase what we're building at Tahoe right now because you guys know that next week it all comes in, right? Oh, all the equipment there. Yeah, it's all right. We're next week it all comes in, right? Oh, all you've put in there. Yeah, it's all right. Yes.

Yes. It'll be there when I'm there for that week it's supposed to get shipped in. Oh my gosh. It's so exciting. I know, so we went bananas with all their stuff. So we're gonna have a full on. Yeah, that'll be a good display piece.

Yeah. So I'm super pumped out. No, I just love it too, because the kids, there's something to be said about them just watching you work out. That's it, dude. That's it, dude. You know, like, I just love it too, because the kids, there's something to be said about them just watching you work out. You don't have to see anything, dude. You know, like, I just like pick up the weights or I'll start squatting, I'll start benching,

and you know, they'll kind of walk in, walk through, and they're just curious. What's dad doing, you know, and like, it's a good point that I didn't even think about. Oh, dude, listen, you guys, 100%, I started lifting weights consistently of 14. of course, I was driven to whatever, but I started because I had a weight set in the back. My dad had a weight set. Yeah.

Had he not had a weight set, I would have started much later, 100%, because who's gonna take me to the gym, how am I gonna get there, whatever? No, totally. It makes a big difference. And now that I think about it, that's exactly, we started because my friends, dad had a garage gym, and that's how we started lifting on his equipment when we were in seventh and eight. You get that confidence too because you've seen it. You watch it.

It's a part of the life. I'll teach them little things here and there. I'm not like trying to create a program for them or anything. It's just like their curiosity sparks more conversation. No, you're and that's the to me. That's one of the best ways to get them involved in it is not to force it on them. So I was so funny. Yes. 100% I'm already thinking like this.

So I told Katrina yesterday, we just got back from my nephew playing basketball and it sparked this thing in me right away. I was like, oh my God, I told him next year I'd volunteer for assistant coaching and now I have this desire to do it, which never had any desire to do anything like that. And I told Katrina yesterday, I'm like,

I want the nanny this week to push the baby down to the park and you and I are gonna go play ball. Just you and I are gonna play ball and he's gonna sit and watch. I did that's a priority of mine because I just wanted to see mom and dad playing because I feel like if he's around enough,

I don't have to force it on him and say, you play or want, you're like, hey, do you want to just sing us? Still, I'm muted. Right, right, so, no, I'm, because if that makes sense with the lifting. Yeah, and what you don't want to do is you don't want to cause the reverse, you know, because I have friends whose dads pushed them so hard to do a sport or something,

and they hated it. And then as soon as they got old enough to say no, they never, I have a, you know, my ex brother-in-law could have been a phenomenal. I guarantee you would have made at least the college level with soccer, but because his dad pushed him so hard When you got old enough to you know when you get to the teens that you can kind of say no on pushback Yeah, he stopped playing never wanted to play. I was worried about that That's why I didn't like sign up for coaching right away

But I've actually found that coaching has helped tremendously just because me at proximity me being there teaching the other kids And he watches me teach them and he's like, oh my dad and like, no, things. And he's like, more receptive to listening to me. Otherwise, it's just dad's same thing. Oh, I love it. And here's the other thing too. I have trained when I had my wellness studio because it was mine, right?

I owned it so I could make the rules in there. And I trained a lot of pregnant mothers and mothers who then had young infant babies. They never stopped the workouts, and one of the reasons why they never stopped their workouts is because they could bring in their baby in the little carrier or whatever. And me as the trainer would swing the carrier, hold the baby, feed them while mom worked out, was a huge value. You have a home gem, right? It's not hard. You could easily go in there with your your significant other and here hold the baby baby, I'm gonna do a set.

Right. And then, okay, now you do a set, I'll hold the baby. You don't even have to take the little we work out together. That's, I mean, I don't know. Here, we have to come down here. So there's a little bit of an inconvenience there,

but that's how we do it now. Katrina and Zach come to the gym, if you haven't seen us already, that's what we do, is we come down here. And typically, what I like to do is, I like to have started my workout and get a head start, so I've got a bulk of it done, and then she comes, and then I'm relieving her while she's getting sets in, and we're going back and forth.

Now think about what kind of environment that creates. When I used to do this with my clients with their kids, their kids developed such a good relate, because then I would train the mom for the next five or six years. So now this infant that I'm rocking and playing with, you know, is three years old, four years old, five years old. By the time they get a little older, I'm setting up a little obstacle courses where they're playing while mom's working out.

They have a different association with the gym. To them, the gym is a fun place. A part of life. Mom is happy, this, you know, whatever, or mom and dad are having a good time, we're hanging out. And it dramatically increases the odds that your kid later on will make the choice, because that's what I deal, right? The ideal thing is that your kid chooses to make fitness a part of the life, you know,

and it's hard not to push them, but that's what you want. You want them to be like, hey, I want to do that, because then the odds that they'll stay consistent are much, much higher. Here's a fun fact. It probably doesn't relate to any of that. Well, actually it does relate to this on some level. It's about chimps though. So yeah, no, I was watching this documentary.

This guy had been following chimps like, I don't know what the famous one was before that, that had given us all this information about, you know, some of their characteristics that were unique and everything else, but this is a new one that I never had heard of before that they had documented these chimps with their behavior. They were starting to put rocks

like in the back of their head and on their back and they carry it with them. And then they're just, they even would end up sleeping with these rocks or sticks. And these were all the baby chimps. So these are the baby chimps that showed this behavior. And they're trying to figure out what these sticks or these like totems were signifying to them

and like why they had, you know, brought them with them. Is it like a doll or a toy to them? Yeah. So literally they were cuddling it like a little baby. They were like mimicking what their mom was doing with them with the rock and with the stick. Oh wow. And like this is a whole like human characteristic thing.

They didn't even, you know, notice before that they were doing. Dude, chimps are interesting. Do you know how violent they are? Oh yeah, they're... Have you, they're... Oh, have you seen the videos of, well they'll have like, a chimp game, right? So it's like a bunch of younger, you know, adult,

kind of adult but younger chimp males that represent one tribe, and they'll go to another area with another chimp group or whatever, and then they'll go to war, and they will destroy the other side. Well, you guys, do you both have Disney plus? I do. So you should watch the, I forget what chimp wanted it, what it's called, the title of

it is, but I told you that Disney does like a different version of like, what's the other one that we all watch on Netflix that planet Earth, right? Oh yeah, yeah, yeah. So it's a different, like they tell a story and they give names to all the, like animals. And they, and so what I thought was fascinating is the hierarchy that they, they naturally are born into where they all live in this massive tree and both could be born around the same time.

They were showing these female chimps how they are with each other. And if one did have the five that have the rich class and they get to be on the top branches and they have others that come and groom them and they just lay there and the other female chimps are grooming them and taking care of their nails. They have a hierarchy.

Yeah, and if the other one tries to climb up, they whooped a shit out. Yeah, kick her off the branch and she's gotta stay down below and get the scraps that fall down that that's all she gets for her and her baby. And so they automatically fall into this hierarchy and then they treat each other like that.

It's fucking wild. Monkeys are in, you know, my favorite monkeys are, they're the, I don't remember what they're called, but they're no, no. Yeah, okay. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no,, and they go in and they do like, they're like natural jacuzzi, they're like spring in a hot, and they'll chill. It'll be funny like a monkey.

Have you seen pictures? They'll chill in these hot jacuzzi in the snow, and they're like, and they're like, pink faces and white fur. They're like, they look like old men. Yeah. Yeah.

Yeah, they make these like, yeah, yeah. Just chillin' and anyway, I was watching one documentary of them, and there was like this one monkey that was trying to get into the jacuzzi. They make these like ACs. Ah yeah. Just chilling. And anyway, I was watching one documentary of them and there was like this one monkey that was trying to get into the... I saw that.

You were gonna keep throwing them out. Yeah, like now, dude, you're not allowed. You're so loud. So they're just kind of watching. Yeah, and there's a bunch of them in there, just chilling, like, yeah, we're chilling around. Those are hot springs, right there, they're in? Yeah. Oh, wow.

Yeah, and they, like look at their faces. They look like little old men. They do, dude. Just hang pretty hilarious. They don't do anything, but chill in there. See? Yeah, it's a little spa time. Isn't that great?

That is funny. Anyway, dude, I got into, I've been doing this more and more lately, I haven't done this in a long time, I took a break from it, but I think I'm back to being an asshole on social media. Oh, yes.

He's back. I went on Facebook and you know how I belong to these groups and they post things and talk about whatever. Yeah, last time you got ripped by vegans. He's back. He's back. I went on Facebook and you know how I belong to these groups and they post things and talk about whatever. Yeah, last time you got ripped by a vegan. Yeah, anyway, so I belong to all these different groups. So there was a science group that posted this article that showed a quote from Neil. What's the name?

Neal Degrasse. Neal Degrasse Tyson. Anyway, smart dude, obviously brilliant scientist, but something he said that was really stupid, that annoyed the shit out of me. And so I had to go on there and, you know, say my two cents. And basically what he says in this article is that scientific illiteracy threatens the United States and he talks about how the US, you know, the average person doesn't know science, doesn't know math, we're so dumb, we're way behind other countries,

China's test scores, test scores are kicking our ass or whatever. So I went on there and I said, okay, first off, surveys, these are surveys, you're asking average people, go to China, ask the average person, you'll get people that believe in crazy gods and mythology, you'll get people who believe everything

their government tells them because that's it's a communist country, you're gonna get lots of different things. Test scores from schools, okay, does that have a lot of importance? Well, let's look at the result of that. America innovates at the highest level in science, technology and medicine by far.

There's not even close to a competition with other countries. So I said, look at the results and we go back and forth. And I said, okay, I don't care. Not to mention they're a state-driven country, which like who's to say that they're not manipulating numbers? I, and again, look at America innovates in tech, science, and medicine better than any country in the world. And it's a reflection of our culture which values

Independent thought it values risk taking our country values risk taking more than other countries So lots of people take chances. So obviously we're doing something right. So it was it was a nice back-and-forth I was just saying did you get five people firing back? Oh, yeah, they were people They were saying like oh, there's people who are there's flat earthers. And I'm like, there's idiots everywhere. Yeah, not just here. New flat. You know, we just tend to get broadcasted because we're, you know, America.

So everybody thinks that whatever. But I said, look at our innovation. Well, yeah, I saw a stat on that one. Well, we have like 15 of the top like 25 companies in the world. It's started here. Like you look at all the Netflix's, the Airbnb's, the Artesla's,

the Google's, Facebook's, and Amazon AirBuy. Yeah, and you look at the companies that are similar, they're nowhere near. They're reaching nowhere near the amount of people. No, the amount of capital that's invested into innovation risk, because innovation requires a great deal of risk, right? When you're innovating, you're literally trying to do something that no one else has. That means you're, there's a high risk of failure. The most capital that's invested in innovation by far, even if you do a per capita statistic

is in this country. And again, I think it's the culture we We value risk taking and individual thought and ideas. And we're a melting pot. We have a lot of different ideas. We tolerate different ideas better than anyone else, not perfect. And so that was the argument. So I'd love to, I wish I could message Neil deGrasse Tyson

and tell him, yeah, don't say things that are not true. Sure, you can look at test scores a lot of stuff, but we're still crushing people. Have we thought to have them on the show? He's been on a few of our friends podcast that somebody I haven't even thought to reach out to. I would love to. Yeah, I would love to. I mean, I mean, otherwise, he's a great conversation. Yeah. Yeah, otherwise, I'm a huge fan of him. So anyway, along those lines, looking up more interesting studies, they, another study came out that linked low-fat diets to low testosterone in men. So this study showed that men who diet by going low fat notice a measurable drop into testosterone. And when they increase their fat back up, their testosterone levels go back up. And they did control for calories

because cutting calories can have that effect on men regardless, but going low fat seems to have a more negative effect on testosterone. This makes sense. Fat is an essential macronutrient and it's used, you know, and making some of these important chemicals and compounds in the body that lead to hormones. So if you're a man and you're trying to die it and get leaner,

I would suggest testing your testosterone to see if you start to notice declines and then maybe going at lower carb higher fat to see if you can kind of offset that a little bit. I wanted to, I wanted to do a shout out to one of our listeners, Brett Edelman. So shared, I got this in my, it's tough, right? So obviously we don't get to open

and get to all of the DMs anymore. But occasionally I come across like one like this that, you know what, I wanna start highlighting. He's like, get these all the time and I don't share them. And man, I was impressed. He just, and now we just had had we've had power lift out long enough So people are are finishing and coming to like going to their first meet or Oh maps power lift. Yeah, so he went through maps power lift dude's only 24 years old and he hit in both his deadlift and a squat

PRs at his most recent meet so he's squatted 570 squat PRs at his most recent meet. So he's squatted 570. He benched 290. He said he missed 305, which would have put him over the 1500. And he has his way. 190 was 196. Wow. Yeah. So 196 pounds 24 years old, putting up 570 on a squat 618 on a deadlift and then 290 on his bench. Holy Toledo. I know, right? We can be making, we need to start making programs not as effective. It's something very stronger than us.

It's happening. No! What's going on here? We gave it all we did. Powerlifting competitions are, you know, motivating yourself by entering into a competition usually doesn't result in long-term success, but I do like powerlifting competitions

because it changes the focus, especially for women. I actually love powerlifting competitions for women because it takes their focus off of the how their body looks to how their body performs. And for a lot of the female clients I've worked with, it was a great step towards having a better relationship. Well, this is an exercise. And here's the thing, I don't think you need to,

I think if you can go into like a MAPS Power Lift program, like that has enough value in itself. Like you don't have to actually go to a meat and compete and like compare your training. But train like you're going to. Right, exactly. Just the training that way, I think, has a ton of value for both men and women,

especially if you come from the camp of being mostly focused on aesthetics and wanting to lose fat or you don't like the way you look, it does teach you a lot just about like ignoring a lot of that stuff and focus just on the numbers because the value that that has. And the irony of that is when you learn that discipline to not stress so much about what's going on with body, fat percentage, or the scale weight and just focus on your results

and how much weight you're lifting, the carryover of muscle and metabolism and everything like that. It's funny, too. I was listening to one of Joe Rogan's latest podcast. He was interviewing this like astronaut, one of the leads for SpaceX and how they're innovating in like, I guess a lot of these other companies

like Boeing and all these other, they're planning to like launch this year at some point like this whole program. But he was talking about how they're, the way that they train has changed dramatically. They used to have a machine that only did, you could do like a ton of volume in terms of reps, but like the actual load wasn't like a whole lot.

And so they flipped that and they made the machine that they had in space. So it's like very much high load, low reps. And they were able to maintain their muscle and their bone density, unlike anything previously they've done before. Of course, it's like, but it's confirmation.

How annoying though, all NASA had to do was consult with a few experienced trainers. With my punk, yeah. Yeah, like, come on NASA. Like, we're here, dude. I could have told you that 20 years ago, you know what I mean? But of course, if you want to, because one of that's the biggest challenge.

One of the biggest challenges with astronauts going in space and staying out there. Oh, bro, big time. Yeah. Big time. Well, when you think about it from a muscular standpoint, you're in like your entire body's in a cast because there's zero gravity.

That's right. So there's no Stabular system and all that. It's really messed up when you come back. Oh, a lot of stuff gets fucked up. But definitely they lose muscle, they lose bone density, then they come back and it's not a good situation. So it's really important, this is like a big thing for them.

How do we prevent the atrophy that happens in space and heavy resistance training is the best thing by far superior. Now the other part is, I don't, and they don't say they do this, but I wouldn't be surprised if they did put astronauts on testosterone at the same time. Yeah, I know, they wouldn't advertise that,

but I would make total sense. That's sure that's part of the protocol. Well, it would make total sense. It would make total sense, because the health effects of going zero gravity are very detrimental. Very bad, yeah. Yeah, our human body did not evolve in that environment, and it can have some catastrophic...

Well, what was interesting was, too, he brought up this point that I thought was a cool idea. Like, he was like, I was literally like evolving to where like a fish, you know, where they're getting less dense in terms of their bone density. But if I were to stay in space, like my body's adapting to that environment. So it's like, you know, you're shedding a lot of the mass

or whatever, because you don't have those gravitational forces or anything. And it's like, what will we actually turn into? You know, if you stayed up there that whole time without gravity. We would look like skinny, wispy, like with, yeah. Like the aliens that you think that, people think aliens look like, right,

with the big eyes and the head and little small skinny arms. Yeah, long skinny fingers. Like all the blood you're pumping is pumping into your head for the most part. So it's like, he said the first time he woke up in space, like the next morning, it felt like he had been standing, like doing a handstand all night. So his face is all puffy and all the blood was in his head.

Maybe this is where all these alien drawings came from. Maybe he's just somebody who got stuck in space. That's what I mean, yeah, a long time ago. He's making perfect sense now. Well, that is one of the theories. One of the theories. Oh, is it? One of the theories is that alien visitations

are just some due to get stuck. There are just humans from the future that are visiting us from the future to observe us and why. I like that theory also like that there's sort of some bio like robotic like some kind of, you know, they're not actually human. There's some kind of artificial like form. Well, there's what is that called the Fermini Paradox, which is why hasn't life found us and why haven't we found life yet if there is life out there?

And they're basically like saying, well, it must be way less than we think, or maybe we're where all that there is. Kind of crazy, right? Well, let's listen there. This quaz brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-added edge.

Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code MindPump for 20% off at Checkout. First question is from Jay Kendall 503. Can you build your physique specifically your legs with just free weights? I solely train in my garage with a wide variety of barbells, plates, dumbbells, and a few other non-machine items. Are you kidding? Oh, I mean, nothing's in a build your legs. That's a real question. Nothing's in a build your legs more

than those things right there. Doing barbell, back squats, front squats, zircher squats, doing Bulgarian split scant, split stance squats with dumbbells, lunges. Definitely a deadlift. Deadlift. Yeah, I worked out entirely, exclusively with free weights for 14 years.

When I had my wellness studio, I had a cable machine in there that I would use occasionally, but I had a rat, and it was a small studio for personal training clients. So we didn't have tons of equipment. And if you've seen studios like this because really, really good trainers typically don't use a lot of machines.

They'll use bodyweight exercises, maybe physio balls, bands, because the best exercises are not ones that are limited to the shape of a machine. Because a machine, there's nothing wrong with machines. But one of the big drawbacks to machines is that they're designed for an average person. So someone moves a little differently, they're shorter, they're taller, they don't typically work. Now free weights form to the person.

And of course, the best exercises that are out there are free weight exercises. And I don't miss machines. If I do use machines, it's because I'm going to a gym and it's something different. Well, that's just the one thing is education, you the moves and so it does take a little bit of that and that's why trainers are around and I prefer trainers to stick with free weights because people need to learn these things and learn these exercises,

how they're gonna benefit their body the most. Machines are pretty straightforward. I mean, they got like three picks and you just kind of form your body into some of these, like the leg extension and you know like leg curl and so that's probably what I'm just assuming that they're used to those types of you know equipment and things to use for their legs but there's a whole host of exercise out there. The truth is though and this is the thing when I always try and teach or stress to new

beginners is that what makes free weights, the benefits and the results is because it is difficult, because it's difficult to get good at squatting, it's difficult to get good at a deadlift. And it's that because of that is part of why you get such great results. Now we talk about the science and the studies part,

we'll talk about how much muscle activation and load. And yeah, okay, that's all true, too. But really, it's the novelty of the exercise. It's why when you switch a program or you do something completely different, why the body responds so well. So doing exercises that are really difficult to get well and it takes months and months and sometimes years for people to perfect, that your body is adapting and changing that whole process,

where get in a leg press machine, or get in a leg extension machine, and you could take the most novice person and put them in that, and within two weeks they get it. You know what I'm saying? It's not like it's difficult for them to do it. Well, that's great and all, yeah, and for we can show with ESTEM machines how much muscles being activated and, oh, can they do it? Yeah, yeah. But there's also something to be said about that neuromuscular

adaptation that happens and occurs. That is already, that's pretty much your body's adapted to that part. I just love, it's the barbells and dumbbells are the original first fitness equipment that was ever invented and used. Until this day, hundreds of years later, or a hundred years later, it's still the best.

Free weights are still the best. There is no machine that can do what a barbell can do. I literally can take a barbell and I could write down hundreds of exercises that you could do with it. Machines typically do one thing, one exercise, or maybe two, a cable even, which has the most versatility of all equipment, still can't match a single barbell can do.

If you have a home gym, and you have a cage, you have a barbell, dumbbells, and an adjustable bench, you're done. Like you can do everything with that. You can do almost anything you want. You can develop the most amazing physique ever with just that equipment. In fact, that's what I prefer.

That's what I still to this day. Majority of my exercises revolve around those pieces of equipment right there. And the cool thing is today, nowadays, equipment, I talked about this earlier in the intro, at home, Jim Aquaman used to be terrible. I mean, your choices when I was younger, the choices for at home equipment

were, you know, sand filled plastic weights or I had to buy commercial equipment which was super expensive and it took up a ton of space. Nowadays, you have things like companies like PRX, which you got a cage that folds in the wall, just a sturdy and good as any commercial equipment. Barbells and dumbbells are really, really good quality nowadays, plates are really good

quality, adjustable bench are good quality. Boy, you could do a ton. And I'll tell you what, this is the other part. If you ask experienced trainers, coaches, and strength coaches, what are the top 10 best most effective overall muscle building, strength building, just functional strength building. They'll be all barbell temperatures. Mostly, right?

I'm sure there'll be a few machines in there towards the bottom, but at least 70% if not more of the equipment that will be listed in that top 10 will consist of something you do with a freeway. So you've got the best exercises at your fingertips. You definitely don't need lots of machines. The only machine I would ever add to a home gym honestly would be a cable, some kind of a cable machine.

And why? Because a cable machine is more like freeways than it is like machines. Because of its versatility, because you're not stuck into a path you know, a path or a form. Next question is from Haley Phillips 34. I'm not feeling very sore a day or two after I go to the gym.

Does that mean I'm not working out hard enough? Should I increase my rep ranges or wait? I remember when I thought soreness was a good indicator of workouts. In fact, that was the... I think we've all been there. Yeah. I remember the first time I read that it was actually

a sign of overtraining it, balloon, it just shattered my paradigm. Yeah. I mean, because up into that point, that was what I was always seeking. And if I didn't get sore, I was disappointed in the workout and can thought of it as something that was,

it's almost worthless. Right, that's how that was the attitude. Until I read that, and I believe it was an article that back when I was going through my NASM, I think they had shared it, and I had read that and I thought, what? It's actually a sign of overtraining. And so it's a more accurate sign of that

than it is of a good workout. It's a terrible, it doesn't tell you at all. Yeah, if your workout was good or not. I, I, the, here I'll take it a step further. I didn't make the best gains of my life until I stopped getting sore. Yeah. Okay, so before that point, every workout,

the, the, one of the main goals was, can I make myself really, really sore for the next few days? And if I didn't, I'd go back to the drawing board and try to figure out a way to get myself really sore. My best gains came from when I stopped getting sore. I wouldn't get sore from my workouts and I was getting the best gains ever

and it was because I figured out exactly what you said, Adam. Now, I also want it to be clear that I'm sore today. I overreached. And so that's how I look at it now. I overreached a little bit in a perfect world for myself when I am trying to gauge like how hard I push myself or how much volume I should be doing because that's changes, right?

I know your consistency. The workout I did that got me really sore right now is mainly because I've been really inconsistent the last four weeks or so ever since I got sick. So I overreached. Normally when I'm in a rhythm and I've been training very consistently, I don't overreach like that. So what I'm looking a rhythm and I've been training very consistently, I don't overreach like that.

So what I'm looking at is can I add volume either through lifting more weight by increasing the weights that I'm lifting or increase intensity within the workout without getting sore? That is a win all the way. If I know that, hey, this workout, I did more today than I did the previous workout like this or I lifted more on my bench or I lifted more on my squat than I did the previous time and I don't get sore. That's a fuck that is a right. That's like when you hit when you hit a baseball and you hit right on the fucking right where you're supposed to the sweet spot and it feels effortlessly in the ball sales versus when you muscle it and it gets out in the outfield. Like I think there's degrees too. There's degrees of like, I feel tight

and a little bit restrictive versus like, I feel like, I can't even lift my arms. There's been degrees of where I've crushed myself and I know too, this is where it's crucial in the very beginning. If you're a beginner and you're working with a trainer, you're just doing this on your own and you're trying to get the most out of it and where you feel that

soreness is kind of normal. Like the first few weeks, you're going to feel like a different tightness, a different stimulus and that's okay. If you're going, if you're exceeding that to where it's like pain and like it's hard to get out of bed and like you know, that's definitely not a place that's optimal. You could draw a very clear line. Now that I think about it, you could draw a very clear line in my career as a trainer that will tell you on one end of that line I was not a good trainer on the other end of

that line I was a really good trainer. This is actually now that I think about it probably one of the best metrics for me in terms of gauging how good I was. And here's what it is. Before that line, when I would ask a client, you know, I'd train him, I'd take him through a session, and I'd see them for the next workout a few days later, and I'd say, hey, how sore were you? And if they said to me, oh my gosh, I could barely move. Can't we brush my teeth?

I used to think to myself, like, yes, we did a good job. Got you. Now, on the other side of the line, when I became a good trainer, if the client said to me, I kind of felt it a little bit, but not much. Oh, we did a great job. We did a good work stay there. Totally different.

On one end, I was a terrible trainer. On the other end, I became a very successful trainer. I preferred, actually, the goal was for my client to not feel sore, but rather feel maybe a little bit like they worked out like, listen, if they're not sore and you're adding weight to the bar, you were fucking winning. Oh, that's a hundred, that's the best. Yes.

If you were adding weight to the bar or able to increase intensity in the workout and you are not getting super sore from that. You were fucking winning. Totally. Body is adapting, getting stronger, building muscle. It's happening. So that's the sweet spot. And of course, when you're trying to hit that, you tend to sometimes flirt with the overreaching a little bit and that's your kind of gauge of, okay, like the way I'm reflecting on my

workout on Saturday that hindered me lifting on Sunday because I overreached and I'm really sore still today is I went fuck, I could have eliminated that exercise or I could have stopped at two sets instead of doing four sets. That's what how my brain is working because I did way more than I needed to get my body to start to adapt and change.

So I'm always searching for that. But the next workout I wanna make sure that I stretch myself a tiny bit and then not get as sore. If I can do that, boy, you're winning right there. That's true. It's funny, I don't really get sore from workouts anymore. I get sore from yard work.

That kills me, dude. I was up in my dad the other day, moved some log rounds and it's just awkward sizes. And you know, you're leaning over a lot and of course you're trying to like max exert to be able to get things going and man, just killed myself. Well that's because your goal isn't to work out and your goal is done with a job.

I got to yeah, I don't care how much it hurts, I got to finish the job. Totally. A workout's goal is not, it's funny when you're working out you're not like building anything or moving anything. Right. You're picking up weights and putting them down. The goal is to get your body to progress and

sort of mentality soreness does not indicate a great workout at quite the contrary if you're really really sore and indicates you had a bad workout well that's what we had a great discussion so this person if you're if you didn't listen to the episode we did with Max Marzo he got into this and he actually talked to, what do I forget what he uses a term? There's like a minimal effective dose, there's a maximal effective dose,

there's a minimal dose that, where it starts to take away from your progress. I was like, yeah, and he forgot what he called it. Yeah, there becomes a point where, even if you're getting soar, sure, it doesn't mean that you can still progress, because there's obviously, there's definitely people listening right now

that are like, that's bullshit. I can soar all the time and my body looks great. Yes, there's a point though when the returns on it are starting to diminish and you're doing more and you're not getting anymore, had you have done less. And that's the point. And I also would challenge them and say,

okay, fine, you get really sore and you're making progress. Try not getting so sore. You're still gonna make progress. And watch your progress accelerate. You'll actually get better progress. That's right. Next question is from May Punk. Is it okay to skip trigger sessions

if you are feeling sore tired from a previous workout? That's actually the time you should do it. Oh my gosh. So if you don't know what a trigger session is, these are very short but very frequent sessions that you do typically with bands where you're targeting specific muscles, getting a little bit of a pump,

feeling a little bit of a burn, maybe eight minute long session, and then you stop and you typically do these on your off days. Trigger sessions are phenomenal when you're sore or when you're tired. If anything, they speed up, recover. In fact, when I'm in a situation like Adam's describing where you said you worked out and you're super sore, you might have overdone it, one of the best things to do is to do some trigger sessions, get your body to recover faster.

It's one of the absolute best things you can do when you're feeling that way. And you know, it's funny, we know this instinctually. Like, think of the last time your legs got really, really sore and then you had to get up and maybe ride a bike or scratch a little bit. How do you feel right afterwards? Soreness dissipates a little bit. You feel a little bit better.

I learned this lesson. The first time I figured this out a little bit was, I was, I wanna say I was 16 and I was I had worked out my biceps really really hard and I was super super sore in my biceps This is before I understood, you know overtraining really well and I had just bought myself a BMX bike and my cousin had gotten one too So him and I would work out together so the day before we hammered our biceps, the day after we're like, hey, let's take our bikes out and let's go practice bunny hopping over things.

And you guys know bunny hopping, you have to pull up on the handlebars as part of a bunny hop. Especially when you don't know how to bunny hop, you pull way too hard as you learn, right? So I remember we went out and we were practicing and I'm pulling on this handlebar over and over again. And I remember thinking like, I just,

I wasted my bicep workout. I shouldn't be doing this on my biceps. I should just let them rest. And I remember that the day after my soreness was gone and I actually felt like I'd built a little bit of muscle. I started to piece that together, like, huh. It was the extra movement that got the recovery. You know, to be able to find-

Well, I mean, I think this is when trigger sessions have the most value. I really do. I mean, it's not that they're great by themselves without being sore. But I think the truth is, when you're always trying to hit that sweet spot, you tend to be overreaching a little bit most of the time. One of the, I think the, and we know this is trainers and coaches. One of the things that I think has made the trigger session so beneficial

is because it facilitates recovery and speeds that process up. I mean, so Sunday I was supposed to go lift again and I was supposed to do squats. I mean, I was so damn sore that it impeded that. But instead what I ended up doing was mobility and triggers. Did body weight squats? I want to get that blood and oxygen moving through my body and pumping that through. That'll help facilitate recovery even faster. I feel better today because of that.

But I think that's where I think trigger sessions, sometimes people, they go out at the same way, I think we let them go out workout. They think you need it. Too hard. Yeah, too hard. It's literally, you are not supposed to damage. You're just trying to pump blood in the muscle.

Take a pick the band that is not really hard for you to do 15 to 20 reps. You should be able to easily do 15 to 20 reps. We're using biceps as an example. You might get a little bit of a pump. Yeah, that's it. Three sets of 15 to 20 reps with an easy band and then move to another muscle.

Like that, that's it. I'm done. I'm done with my trigger. Yeah, the thing that you, this might illustrate a little bit better, but I think we tend to confuse recovery and adaptation. We think they're the same thing. So when you cause damage with the workout, your body recovers from the damage,

and then simultaneously often, or sometimes afterwards, it also tries to adapt. So recovering would be like, I cut my hand and my skin heals. Adaptation would be, my skin grows a callus to prevent a cut from happening again in that same spot. So those can happen simultaneously. Now, if you train really, really hard or too hard and you're really sore, your body's probably trying to adapt, but it's also

trying to recover. Recovery tends to be the priority. Well, what ends up happening often times is you're really sore, your body's probably trying to adapt, but it's also trying to recover. Recovery tends to be the priority. Well, what ends up happening oftentimes is you worked out too hard, recovery takes far longer than the adaptation. Adaptation happened, but now adaptation is there and your body doesn't keep the callus for very long. If there's not a good signal being sent, it'll take it back down. So you might have gained a little bit, but then you lost because your body's just recovering.

You could have had the next workout that just cut off that callus. Right, and so too much. So the trigger session causes no damage when it does it speeds up recovery, but it does send a small adaptation signal. Or if anything, it strengthens the adaptation signal that you sent before.

This is why trigger sessions are so exceptional for exactly what this person's talking about. When you feel like you might have overdone it, do some light trigger sessions on that body part? This has tons of value for someone who doesn't even have our programs. So if you don't have any fucking clue, we're talking about right now with trigger sessions and how it's in maps and a ballroom.

Yeah, right? It's in our program. But if you don't, like an easy way to explain it to somebody who's following something else or doing their own workouts, you know, you get, let's use, keep using the bite, we'll use bicep and legs, right? My legs, so are your biceps sore. You do some air squats, you know, for 20 reps, just body weight, and you do three sets of that for, you know, 15, 20 reps with like maybe 30 seconds in between,

that'll pump my quads up. That's all I need to do. And do that like two or three times that day. Yeah, that's it. Two or three times that takes me a couple of minutes to do the squats, and then I do some bands, grab some bands, and do 15 to 20 reps,

three sets with 30 seconds rest in between, get a pump in my biceps, done with that. You do that a couple of times a day on the muscle group that's really sore, and watch how much faster you recover and you feel from that. Next question is from, it's not easy being green. Just like there are benefits to switching up your workout routine, are there any benefits to switching up your diet? If so, what would that look like?

How often would you change your diet and any pitfalls to avoid. I 100% believe this. Not an easy being green. Thanks. Yeah, no problem. My voice is no problem. Okay, so I'll talk about the psychological benefits before we can get into the physiological, potential physiological benefits. Psychologically, I think it's a brilliant thing to change up your diet. I think one of the biggest culprits, or one of the biggest reasons why people have a tough time eating healthy or why people tend to binge is because they stay so rigid in one particular way of eating.

For example, this is just an example, but let's say you're keto. So your keto diet means super, super low carbohydrates, high fat, moderate to maybe higher protein. That means I'm avoiding carbohydrates all the time. This person right here is primed for a binge. The second they go off, they go way the fuck off. They're just not used to eating different foods. It doesn't mimic real life either, real life. And humans probably evolved eating a lot of the same foods,

but it was a seasonal change, right? It was like winter time, you're probably only eating a lot of the same foods, but it was a seasonal change, right? It was like winter time, you're probably only eating meat, spring, things are growing, maybe I'm eating more plants summer, and so the foods would change as the seasons would change. So humans, I think we just operate better with a little bit more variety than the rigid,

these are my macros, this is what I eat all the time. You see those bodybuilders, bodybuilders eat the same foods every single day and just notorious. I think that I think there's no doubt the psychological argument is not only there but it's extremely strong. I think the real question for me that I have is the physiological at as strong as the psychological in the situation and I believe there's a lot of unknowns in this area still. Like we are still learning so much about the gut. And it just makes total sense to me

when we talk about every other system of the body, why would we not think that our digestive system adapts similarly? Why would we not think that? Every other system has an adaptation process and gets used to whatever it is that you're throwing at on a consistent basis. So if you eat the same way, you hit the same amount of grams of carbs, proteins, and fats on a very regular basis because you're following the same dry plan all the time,

why would you not think that our body would become adapted to that? And if we're trying to create change, it makes a lot of sense to me. This is why I love to mess around with all this. When I teach clients, I used to, they would all, every client always had, oh, have you heard about the ketogenic diet? Oh, have you heard about this? Have you heard about that? Absolutely. We're going to go through it all. Like, I want to teach my clients all of it and then as we're going through it, talk about the benefits, what they're feeling, whether it's pro or con. This is why you're feeling that way because you're eating this way and to like teach them how to take the tools from all of these different types. Because the reason why all of them are successful is why you're feeling that way because you're eating this way and to teach them how to take the tools

from all of these different types. The reason why all of them are successful is because they're lower calorie. I mean bottom line. The real science that supports why any of the diets are really, really successful is because they're all designed to restrict calories. We restrict calories, we lose body fat.

So then it's really just about starting to look at all the other signals that when you eat this way, how do you feel? Like, does it, do you sleep better? Yeah, better energy, are you sharper? Okay, so you like those benefits. Oh, but you start to notice that on Saturdays, I like this type of diet.

For example, for me, I like to run on a weekend. I like to run a higher fat lower car because I tend to be lazier. I tend to watch more TV or be sitting around or sleeping in. And what I have found from doing ketogenic or running a high fat diet is, wow, it just curbs my appetite. I mean, I can eat a really high fat breakfast

and then I'm good all day until dinner time. And I'll do that on a site. I'm not running a specific diet. I've just learned from running so many different diets. How that works really well for my lifestyle there. When I have a hard workout, I want to carve up. I think there's a lot of value in people going through all these different types of diets, but not stopping there and not attaching it just to their muscle building or weight loss journey. There's many other things that food provides for us and really learning to unpack

what you're enjoying, what you like, what benefits that you see from it. And it's okay, a muscle building and fat loss can be one of those, but they're not the only ones. And so make the connection to all of those and then learn how to implement all of those different aspects. I'm sure at some point, yeah, we're gonna find like there's a lot of parallels

between exercise and nutrition. And it's just nutrition, it's so complex because there's other things going on, autoimmune things, things that are underneath the surface that we're just now discovering of how to treat. And I think that that puts a whole nother host of variables about what specifically will match you for the moment. And then how long do I stay in that protocol? What's the time length of that?

There's not enough science I think and so we're really relying on anecdotal, like evidence or other. Yeah, evidence or other. Yeah, absolutely. Okay, so that's 100% true. A lot of it's gonna be listening to your body. You're not gonna know what affects your body until, how it something affects your body until you kind of go through

it. Once you start to figure it out, like I know, for example, for myself, I know when to change my diet, depending on what I'm looking to do. If I'm looking for me personally to be sharp mentally, I tend to go much lower carbohydrate higher fat. If I'm looking for strength and performance in the gym, I'll eat more carbohydrates. I know how I feel when it's time to eat more fish. I know how I feel when it's time to eat more beef or more greens.

And also look at the nutrient profiles of these foods. Like if I say right now, omega-3 fatty acids will all think fish. Because fish is a rich source, certain types of fish are rich sorts of omega-3 fatty acids will all think fish. Because fish is a rich source, certain types of fish are a rich source of omega-3 fatty acids. If I say, creatine, natural creatine in food, or if I say lots of B vitamins,

we might think red meat, for example. If I say lots of fiber, then you might be thinking more plant-based foods because animal-based foods typically don't contain any fiber. So there's lots of different nutrients and components into all of these foods, and I think that they'll all benefit you. The odds that you'll have a nutrient deficiency start to go up when your diet becomes more and more

the same all the time. Because if you look at a diet, for example, that's just keto or just paleo or just vegan, you'll find that they have a tendency to lack certain nutrients depending on the variety of the food in there, but if you mix it up a little bit, the odds are that you're gonna cover all of your bases. This is why you see people who will follow a diet

and they'll feel great for two or three years and then they start to feel like shit and then realize, oh, I have nutrient deficiencies because I ate only this for so long and I lacked these nutrients that were found in other foods that I didn't eat before. Now, from an evolutionary standpoint, humans were opportunistic, 100%.

If there was something there that we could eat, we ate it. We didn't understand agriculture until far later so we weren't planting things So we either killed things pulled them out of the ocean eight bugs and ate the plants that grew around us that Mente and we moved right we were we were hunter-gatherers. We literally moved and Traveled this why humans are all over the. We traveled all over the world trying to find things to eat, which meant our diets consistently and constantly change depending on the season, where we near an ocean or a lake, are we inland, are we in the mountains,

are we more closer to a desert. So the human body seems to do well with a certain type of variety. Now the other part of the question is how often would you change your diet? I don't have any science that supports any particular timeframe.

This is my own personal opinion and it's a bit of a guess but I'm basing it off of just how we probably evolved. And I would say evolve your diet or change your diet seasonally would probably be best. How, what does that look like? Okay. Eat the fruits and vegetables that tend to be in season for the area that you live in. So you have your summer fruits and vegetables

and your spring and winter fruits and vegetables. Meets tend to eat meat throughout the whole year, but I do like to eat more fish in the summer and I just picture, and this is again, there's no studies to support this, but I think to myself, like, oh, we'd probably fish more likely to fish when it's not freezing outside or whatever.

So that's how soon and often I would say to change, but definitely, I like the idea of every two to three months, less, I don't try as hard to match seasons. I mean, we live in a really nice time now. We're, you know, strawberries are in season 12 months out of the year. Oranges year round. Right.

So although that's probably not how we originally evolved, we have that access. So I just like to throw a curve ball at my body every probably three months or so and switch it up. And so, and we used to share probably on the podcast a lot more. I think we should try and be better about just kind of sharing what we're doing now because I know these guys, I'm meeting with them all the time. I know, Sal, are you off Keto?

Are you still running Keto? I went off for a few days. Now I'm going to go back on. Right. I do that. Exactly. And you'll hear that all sudden, one guy will be fasting, one guy will be running keto or paleo or one guy will be doing high carb or so or carb cycling. Like so, we're always kind of intermittently

changing. But that's the message that I think we've been trying to get across in this podcast since the beginning is that we don't subscribe to one single diet whatsoever. I think that's silly. I think that's also one of the challenges with the show and programs and anything that is people always want us to tell them what one definitive way. Yeah, they want us to tell us tell them how to eat. And the reason why we've avoided that for so long is because it is so individualized

and we do recommend that you do all these different ways of eating to figure yourself out. And to do that for one person, the amount of time that would consume for me to do that is unreal. So you got to- It takes a long time and a lot of information just to do it help one person. One person.

You know, let alone, you know, a whole audience of people. You know, it's like, when you work with people for, you know, 10 plus years on a consistent basis, you work with hundreds of them, or you work through maybe thousands by proxy, let's say, of people who work with other people and you manage them. One thing becomes very, very clear after about 10 years, and it's just in your face, you can't deny it. There's a massive individual variance.

Yeah. And you've seen every rule broken. I've seen them all. I mean, I remember years ago thinking I was so anti-vegan, I thought nobody could ever do well vegan. And then I had a client that legit just was healthiest and did best vegan. I've met people on the opposite of the scale who just do best eating carnivore, which is insane.

All they eat is meat, that sounds crazy. Nope, I've legit met people who do best that way. And so, I know those are the two extremes. Most people are somewhere in the middle. I've also seen people do really well one way, and then three years later, doesn't work. Well, for them, we gotta change it because circumstances change, the body changes.

So, the individual variants cannot be overstated. And that, I think, is one of the main benefits of cycling through different ways of eating. And with that, go to minepumpfree.com and download all of our guides, resources, and books. They're all totally free. You can also find us all on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health

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