Mind Pump: Raw Fitness Truth - 1448: The Best Exercises to Grow the Glutes Without Building the Quads, How to Know When to Increase or Decrease Workout Intensity, the Effectiveness of Long-Term Intermittent Fasting & More

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You're listening to the number one fitness health and entertainment podcast. This is Mind Pump. Now in today's episode, we answer fitness and health questions at the back half of the episode. These are questions asked by our audience. But the way we open the episode is with current event talk,

Starting point is 00:00:28 talk about our lives. We mention our sponsors, we have a lot of fun. That's the first 44 minutes of this episode. I'm gonna tell you the entire breakdown of the episode. So if you want to fast forward to your favorite part, you totally can. Or if you want to be an awesome person. Take a round for the ride.

Starting point is 00:00:44 Just start from the beginning and go to the end. All right, so we open up by talking about, well, actually we start singing a song, Lollipop, like they did on the movie Stand By Me, showing our age a little bit. Yeah. Which sounds like Oli Pop, that's one of our sponsors. Oli Pop makes sodas that have no sugar.

Starting point is 00:01:01 No sugar in the sodas, and they're gut, healthy, gut, healthy ingredients for your belly. Help you with digestion, with prebiotics and other compounds that help soothe, nourish, and support gut health. The stuff is delicious, by the way. I was like a strawberry cream flavor. That one's one of my favorites. And because you listen to Mind Pump, you actually get a discount. Go check them out. Go to drinkaulipop.com, that's the word drink. OliPop is olipop.com. Use the code, mine pump, and you'll get 15% off.

Starting point is 00:01:32 Then we talk about heart rate and sleep. Apparently Adam says, speeding up your heart rate prevents you from having good sleep, unless it's sex. For men. Right, yeah for men. Then we talk about electronics and parenting. A lot of cool parenting talk. We're all fathers and we love the fact that we have children,

Starting point is 00:01:48 so we have some good conversation there. Then we talk about the antitrust stuff that's happening with Facebook. Uh-oh, Facebook, your days might be numbered. Zuckerberg, sweating. Now that reminded me to talk about our other sponsor, Organifi, Organifi started their company by advertising on Facebook.

Starting point is 00:02:05 Now this company makes organic supplements. Their most popular seller is their green juice. It's powdered green super foods that you mix with water, taste good, gives you some nutrients. It's great if you miss your vegetables, but they also have protein powders and other products. Everything again is organic and plant-based. And because you listen to Mind Pump, you get the biggest discount you'll find anywhere, and other products. Everything again is organic and plant-based.

Starting point is 00:02:25 And because you listen to MindPump, you get the biggest discount you'll find anywhere, 20% off. Who yeah? Go check them out, organify.com. That's O-R-G-A-N-I-F-I.com, forward slash MindPump. Use the code MindPump for that 20% off.

Starting point is 00:02:39 Then we got into answering the questions. The first question that we answered was, what exercises would be best to grow the glutes, that's the butt, without building the quads. So this person wants a nice butt, but not massive quads. Next question, this person wants to know when they should or shouldn't increase intensity in their workouts. That's a good question.

Starting point is 00:03:01 The third question was, do we think intermittent fasting can be done long term? And the final question, this person wants to know how long it took all of us to fall in love with the journey and not the destination. That's the secret, by the way, to long term success in fitness. Fall in love with it. Also, this month we did something a little different.

Starting point is 00:03:21 We put together three workout package bundles for three different types of people. So a package bundle includes multiple maps, workout programs. Each one of the bundles I'm about to go over is about nine months of exercise programming, meaning every workout day has planned out for you for a full nine months or more.

Starting point is 00:03:41 In fact, some of these are a little longer than that. Now here are the three bundles. The first one is the new to weight lifting bundle. This is great for beginners. The next one is the body transformation bundle. This one's good for people who are intermediate level. And the final bundle is the new year extreme intensity bundle. That one's for those of you with advanced experience. With fitness. By the way, all of these bundles come with one year free access to the Mind Pump Private Forum. You can go on there, ask questions about your workout, ask questions about your form.

Starting point is 00:04:14 You can post funny memes, you can get great arguments. It's a great community. It's a lot of fun. It's a lot of fun. You can find out more about all these bundles or sign up at maps, December dot com. That's the word maps, M A P S December dot com. By the way, all these bundles come with a 30 day money back guarantee. So you really have nothing to lose except for some of that belly fat.

Starting point is 00:04:39 Uh, lip up, uh, lip up. Oh, la, la, la, la, la, uh, lip up, uh, lip up. Oh, you can, yeah. Yeah. I don't know what you're doing. Lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-a-lippa-lippa-a-lippa-a-lippa-lippa-a-lippa-a-lippa-a-lippa-a-lippa-lippa-a-lippa-a-lippa-a-lippa-a-lippa-lippa-a-lippa-lippa-a-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lippa-lipp Yeah, wow you do from the outside. That's pretty good. Oh you go in. Yeah, you're supposed to go in. Oh, oh, wow That's I'm not even gonna do. Yeah, I thought it was outside. That's pretty good You did it wrong the whole dude. I'm conventionally. I love it I didn't know that that's weird. How is that how the kids do it on the on the show? Yeah, it's through the mouth. It's what show it's from it's from the movie

Starting point is 00:05:25 What you call it isn't it from no we're about it. By me. Didn't they do it in that? Allie pop. Well, they're not saying allie pop. You're more like it's lolly pop. They're singing it in that movie. And I think the kids do it, right? That's what I could. That's what I came from. Or at least that's where I think I remember getting it from. That movie was great. I haven't seen it so long Stay look at Stan by me remember the lolly pub the was the lolly pub guild. Oh, that's from wizard Valleier lolly pop song and I'm pretty sure the boys are all singing it together And then they do that what they're the their finger on their in their mouth except they do it with the in the mouth Is that the light I was doing at the wrong. I didn't know that so let I didn't know that. So let me see. Maybe I was doing the right way Justin was.

Starting point is 00:06:07 I didn't even know there was another way to do it. No, that's why I mean. I mean, that's like mind boggling. Interesting. I mean, you come to mind plump to learn fitness, but sometimes, you get it. But sometimes it's just so much more than that.

Starting point is 00:06:17 So much more. That was supposed to be a commercial for all the pop. It was. I know, I did rail that. I did. I did rail skills. But you just brought something up. I've been drinking railed this. I did, I did. I did. But yeah, but you just brought something up.

Starting point is 00:06:26 I've been drinking those things like crazy. Yeah, they taste ridiculous. So it's like a candy soda. I've moved from favorite. So it used to be when we first started working with them, it was the vintage cola and the root beer. The root beer. Those are my two least strawberry vanilla.

Starting point is 00:06:40 And then what's the, did you get out of here? Did you root beer? It's amazing. No, I've got root beers number one. They're, okay, they're good. But I like the strawberry vanilla and the orange cream or whatever of here, you rootpeers amazing. No, I love it. I rootpeers number one. They're okay, they're good. But I like the strawberry vanilla and the orange cream or whatever. Oh, you like the orange cream one. Yeah.

Starting point is 00:06:50 That one's like, okay for me. That's the one that Doug and I fight over. The guys can have that. The strawberry vanilla, I think we probably all agree is like one of the better ones. So that's probably one of the best. If we all agree that's up there, that's probably my number two. Rooppeers number one, no, dude. Well, the stuff in there is legit.

Starting point is 00:07:03 I even like your gut. Even the cherry vanilla one. The new, I think that was the newer legit. I even like to, even the cherry of an L one, the new, I think that was the newer flavor. I like that one. That one's good too. What flavor would you like to see? Ooh. Yeah.

Starting point is 00:07:12 Did you guys, okay, so let me ask you guys this. When you were kids, ginger beer. Were you guys fans of soda, but in the sense that you would try and find like orange cream or grape or were you guys traditionalists? Uh, I was like more drawn to like the phanta fine fine like orange cream or grape or or were you guys traditionalists? I was like more drawn to like the phanta kind of like fruit like grilled like crazy sugary farmers did.

Starting point is 00:07:33 Yeah, mainly over the summer for some reason. Like the orange crush and all that kind of stuff really got me back. You know what, you're right Adam. What was on stand by me. Of course. This is the second time you've been right this year. No, it's. No, it's, no. It's for celebrating this like last week, bra.

Starting point is 00:07:48 Well, bra. Hold on a second. We're in December. Two times. Check yourself, man. They just so happen to happen next to each other. But for the whole year, it's too. No, no, no, no, no.

Starting point is 00:07:59 There's somebody out there. There's somebody out there. There's somebody out there. There's somebody out there. So when I was a kid, tell me we're watching the intro thing right now, which kid people said that I was, I looked like. So obviously not there's four belongs. I'm probably the chunky ones.

Starting point is 00:08:12 So there's Justin on the right. Yeah, for sure. Oh, see? He threw the mouth. Okay, you're right. You're totally wrong. Oh, well, well, well, well, you didn't even know it was in that movie.

Starting point is 00:08:21 That's where it came. I just knew how the boss was. That's where that came from. Okay, so you know the kid with the glasses, the whatever. Yeah. He's hate that. Oh, you look like the kid from whatever.

Starting point is 00:08:30 Really? No wonder I was insecure about my body. Every skinny kid on TV. Did you wear glasses grown? I didn't. I did not. Yeah, but I did when I was older, a little older. And then I got laser eye surgery.

Starting point is 00:08:41 Oh yeah, yeah. Oh yeah, what? What, how old were you when you were wearing glasses? Was it in high school at all? I started wearing eye surgery. Oh yeah, yeah. Oh yeah, what, how over you when you were wearing? That scares me. Was it in high school at all? I started wearing, no, I started wearing glasses only when I would drive. Probably when I was in my early 20s. Oh wow, you got, so you got the laseg later.

Starting point is 00:08:57 I got laseg at the age, I wanna say I was 28, 28 years old, because by that point, I was wearing when I drove, I probably should have wore them all the time. And then when I was doing Jiu-Jitsu, I was like, you know, I wanna have better vision, can't wear glasses while doing it. I researched LASIK or whatever. And I did that.

Starting point is 00:09:16 You said it scares you, huh? Well, yeah, I mean, lasers in your eyeballs, like, you gotta watch them do that. Like, I don't know. It freaks me out. It was the easiest thing ever. Yeah. It was the easiest thing ever. Yeah. It was the easiest thing ever.

Starting point is 00:09:27 You go in, I go in. I watch too much sci-fi. Yeah. So I'm like, oh god, lasers. You don't actually get lasers in your eyes. That's just what my brain goes to. It's like the beginning of a comic book, you know? Yeah.

Starting point is 00:09:39 Laser, I accident, turned them into laser, right man. Yeah, I'm sort of cyclops, just. Yeah. Yeah. Yeah. No, I went in and so this was a while ago, right man. I'm sort of cyclops just. Yeah. Yeah. Yeah. No, I went in and so this was a while ago, right? So I'm 28 maybe and they, you know,

Starting point is 00:09:50 sign up for it whatever and they say, would you like a volume? So I'm like, okay, I'll take a course. I was at nervous, but I'm like, sure, I'll take a bath. Then they lay you down. They offer that for that, huh? That's interesting. Hooked it up.

Starting point is 00:10:03 Did that like laughing gas when you go to the dance I've never had laughing guys. Oh, it's fun. Really? Is it a good time? Why you've never had anything done to your teeth? First of all, I never had a cavity, but I guess you're right. No, I've never had I've never had a cavity Yeah, you never had a cavity, but I've had I've had teeth work I'll give you back your health ambassador sash. Yeah, wait hold on just earned it. What was your teeth work then? Well, I had braces. Yeah, I've had braces. They also did the You know they they shave shave down my teeth so they're more level and stuff Mm-hmm. I've had that done. Okay. What else have I had done? They have to stretch out your palate and all that stuff? No

Starting point is 00:10:38 You didn't you had enough room. Yeah, yeah, okay. So anyway, I go there. I got a big mouth big huge Yeah, so just speaking a big keep it open hold on. I'm Big, huge. Yeah. So just speaking of big, keep it open. Hold on, I'm telling my story. Oh, sorry, sorry. So I go in and give you the value. It was a terrible story, that's why I did. They put the eye drops in. You're close.

Starting point is 00:10:52 Listen, it's like 30 seconds, bro. They open your eye with the machine thing and they hold it open. It's like, blah, blah, blah, blah, blah, blah, blah, blah, and it's done. That's it. You're feeling it. It's like 30.

Starting point is 00:11:00 Don't let it go in like darkness for a while. No, actually, you can see them kind of peel off a little bit of your cornea, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, I don't want to forget it. I was just watching Max was doing this interview and they were talking about sex and heart rate with sleep. Like, so I guess the number one indicator for good sleep that night is where your heart rate is going into bed. Did you know that? So if it's high, then it's hard to sleep. Yeah, which of course, anxiety and things like that

Starting point is 00:11:41 is like the heart rate, right? So the number one indicator that they have, that we've drawn the most studies and things like that, like the heart rate, right? So the number one indicator that they have, that we've drawn the most studies and conclusions to that as a factor affects that is heart rate. So here's another interesting fact that I didn't know that, and I forget, so go look at Max's page, he posted this. Yeah, look at me.

Starting point is 00:12:00 So afternoon delights is the move. Well, listen, so. Is that what you call it? So afternoon delights. So the theory, so here so You call it so afternoon delight so the theory so but here's here's something that here's something weird And then why then why is it after we have sex that you want to fall asleep right away as a man So there's a hormone that's released that that pairs with testosterone that make that it works like a sedative And it's the opposite when it pairs with estrogen. It makes it like a wide awake. So

Starting point is 00:12:27 men having sex before before bed is actually advantageous, but for women it's the opposite. Wow. Yeah, did you know that? Wow I thought that was interesting. I didn't know that. Yeah, I wonder why that would be program. So will you go to sleep? She's awake and she's still yeah, why would you know what your thoughts are evolutionary? Why that would why that would happen? I mean if I mean who knows it could be a lot of different things It could be that the that the what are they guys the people who talk about how humans originally were Having sex with everybody in the tribe So she could go bounce around from like 10 to 10. Yeah, because she's the guy sleeping and just saw the logs as all. Oh, thank you.

Starting point is 00:13:07 Next 10. See you tomorrow. Yeah. Sir, turn. No, I think, okay, so the theory is this. The male penis, first off, is very large in comparison to other primates. So we have the biggest penis to body weight size. Right. Right. Right.

Starting point is 00:13:26 Right. Right. Right. Right. Right. Right. Right. Right. Right.

Starting point is 00:13:34 Right. Right. Right. Right. Right. Right. Right. Right. Right. Right.

Starting point is 00:13:42 Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. Right. So it's like she had sex. So it's like a plunger. Yes, so she did it with this dude. He's asleep. Now it's my turn. And the guys with the bigger penises who plunged the best, obviously they're.

Starting point is 00:13:55 That is a crazy theory to me. That's the theory. That's the prevailing theory. I don't know if it's prevailing. Look up prevailing theory for penises, Doug. Yeah, look up big prevailing theory. My search is getting very interesting now. Look up, a part of me does it just for purpose.

Starting point is 00:14:11 Look up big penises. Yeah, yeah. Look up, watch out for those plumbers. Yeah, look up plunging penises. Yeah, yeah. But that's a, hey, don't act like you, hey, why is it already guess what you're about to type before you finish it?

Starting point is 00:14:23 You know what I'm saying? Yeah. He hasn't finished typing. Oh, he's, don't type P. Whoa, what's coming up? Anyway, no, that is very interesting. Yeah, isn't it? I thought that was, Max posted that this morning and I was just watching. Well, I mean, women can have multiple orgasms.

Starting point is 00:14:40 There, I mean, there's more evidence for that theory, right? Guy has an orgasm. He's done for, you know for at least, you know. Well, now you know why though, I didn't know why we felt that way afterwards. So there's actually something that gets released that actually pairs with testosterone that makes you feel sleepy and it works like a sedative.

Starting point is 00:14:57 So where, and the opposite happens when it's paired with estrogen. I did not know that. I thought that was a really fascinating fact. Yeah, you know, Max was sharing a story on it and he was talking about his girlfriend that he had his 20s You can tell he was all embarrassed to tell a story but he told it anyways That when he was in his 20s and you know being the nerd that he is and he's just like you right? So she's trying to have sex with him and he's like, I don't want to elevate my heart rate

Starting point is 00:15:22 And so he forever was Let's go. Yeah, she, she forever gave him shit for that. But that's, he brought that up and that's how this came about. And then the guy he was interviewing, I don't know who he was interviewing, but he was explaining why that was. Why would you say that Max? Yeah, no, he called himself out.

Starting point is 00:15:37 Like if you listen to what he call himself out, he goes, you know, this is a young kid and first of all, she never is. I love that guy. Yes. He's the most eligible bachelor in the world. Is he eligible right now? I thought he's dating.

Starting point is 00:15:45 Is he dating someone? I don't know if he is. He keeps it a secret. But good looking smart, successful guy. I mean, the guy's very popular. I thought he was. I had a dad question for you, Sal, and Justin, you could actually hop in too.

Starting point is 00:15:57 You're a dad too, so. Yeah, right. I do have to. It's more related because you are doing that again, right? So, and you, baby stuff, yeah. Yeah, I just wanted to hear that, are there things right now that either already have came up that you're doing differently

Starting point is 00:16:13 or things that you've already thought about that you're going to do different with your son now? That's a good question. I'm way more present and aware than I was. I'm not interested. You said that before. What I'm looking for is this, is the 20-year-old version style,

Starting point is 00:16:32 the way he raised his kids, decisions you made, whether it be, and it could be anything. It could be from electronics to diet related to whatever, like that, the 20-year year old you did it a certain way that you know the 40 year old you is gonna do it a different way. I'd have to think about that.

Starting point is 00:16:49 I mean, the biggest thing that pops on my head now, that's gonna be very different, is this one, this one's gonna be homeschooled. So that's a different one. Yeah. So education's gonna be very different, whereas my kids do traditional education, we're gonna homeschool areas.

Starting point is 00:17:03 And that's for sure. That's for sure. And a lot of it has to do with the fact that Jessica's on board. This was something I'd thought about doing before, but at the time my wife was on board, and you know, you can imagine, one of the parents is gonna have to be quite involved

Starting point is 00:17:18 if you decide to do homeschooling. Yeah. So that's a big one. I mean, I can't think of any, the present thing is what's popping up most for me because it's like, I'm much more like I'm feeding them more. I'm changing more diapers. I'm burping them more.

Starting point is 00:17:32 I'm hanging around more with the whole process. I'm more involved with all of it. Whereas before I worked so much that after the, you know, we can half off that I had. I was back at work 12 hours a day. So I didn't, I wasn't a part of the whole thing, really as much, so it's like, oh man, this is really tough, and I'm starting to realize, well that's because I'm

Starting point is 00:17:53 way more involved, I see how hard it was, whereas before I was 8 a.m. to 8 p.m., 9 p.m., I was at work, so I'd come home and be like, okay, what's going on? Yeah, I'm easy. I think I was looking for things that are like, I don't know, either related to your own issues and insecurities that you probably had in your 20s that you don't have now in your 40s

Starting point is 00:18:08 or that you're aware of, I guess, now and how you said, what made you do what you acted or said or raise your kids. It came up for me because someone brought up, like Maxson is bare feet, right? My son literally has not worn, like he wore shoes in Tahoe when it's wintertime now and cold and outside. Other than that, like no shoes, my son literally has not wore, like, he wore shoes in Tahoe when it's wintertime now and holding outside, other than that, like, no shoes, ever, ever anywhere we go. And that's, it's funny because in my 20s, I was, I mean, I'm still a shoe fanatic.

Starting point is 00:18:34 Oh, you would have had so many different shoes. Oh, he would have. I would have had, and honestly, I thought about that as a young man before I even had a kid, I thought, oh man, I can't wait to have a kid because I'm gonna put them in all these Jordan sneakers and this, and he's gonna have a kid because I'm gonna put them in all these Jordan sneakers and this and he's gonna have a little cabbage back.

Starting point is 00:18:46 Yeah, and so that's obviously way different now. Of course, because of my understanding of the importance of him being barefoot now. So that was one. The other one was, you know, in my mid-20s, I was still going through my insecurities and fears of not having money as a young kid to now I had it and I was spending it and showing it off all the time.

Starting point is 00:19:11 I would, that would have bled into him, right? I would, he would be wearing designer shit already and I would be spending all kinds of money for his birthday and Christmas like over the top and it would all been my own shit that I would have bled into him. But I'm aware of that stuff. So I'm the, now I in the complete opposite, right?

Starting point is 00:19:25 He's barefoot, he has no, I've never bought him a pair of shoes. And I'm not going over, I'm the one who wants to get him cardboard boxes for Christmas, like, so on the opposite there. Are there things like that that you think about that you were, you know, you know, I was, I wasn't my 20s,

Starting point is 00:19:40 but by that time I had been married already, I had already a house. So, and already a house, and I was aware enough, I should say, of my own issues, not necessarily aware enough to be good about them with myself, but aware enough not to put them on my kids. Does that make sense? So like seeing my kids play soccer or do something, and that do well at it, you know, maybe in

Starting point is 00:20:05 my teens, I would have felt real insecure about that because I was something I had issues with. But then as a father, it was like, well, here's an example that I think of that I know you dealt with a challenge with your teenagers versus your little one now that maybe you'll do different. Like the introduction to electronics and physical play and activity. I mean, was that something that you were adamant about when they were younger? And are you going to be different about that today or now with a really a slight?

Starting point is 00:20:34 The big difference has to do with the fact that I have more time and I'm gonna be there more. But remember electronics weren't a big thing for kids when my kids were his age. It only really started to become a thing in the last four years, three, four years. So maybe my daughter, because she's 11, but my son's 15, when he was really young,

Starting point is 00:20:53 he didn't have, there weren't electronics, like there weren't iPads and stuff for kids. Yeah. We watched TV and stuff together. That's a big one. I'll tell you what, we watched a lot more TV with my older kids than we do with my younger kid. And a lot of that has to do with Jessica.

Starting point is 00:21:07 She does not a big fan of TV being on. And I grew up as a kid watching TV all the time. And when I had my other kids, we were watching TV and it wasn't big. In fact, we still bond that way. My kids and I, my older kids and I love to sit down and watch a movie together. Jessica hates watching movies and TV too much. And she doesn't like the TV to be on during the day. So that's watch a movie together. Jessica hates watching movies in TV too much.

Starting point is 00:21:25 And she doesn't like the TV to be on during the day. So that's already a big difference. The TV's off quite a bit. So I could see that being a different. Now you can play this game too, Justin. I know you don't have, are there things that you recognize now? Like you've seen them older that you go, oh man, if I had another one right now,

Starting point is 00:21:40 I would do this, this, not different. Uh, yeah, I mean, I was trying to, I I mean trying to kind of think about all that kind of stuff because I've actually thought about this and that's why I'm getting them to sector me. So. So I don't want to go through all that. That's what I do differently. Yeah, that's what I do differently. I pull out.

Starting point is 00:22:00 Yeah. No, honestly, there's all new challenges and there's things like you bring up electronics, of course. That's a big, so I think you're really good with your kids with that. Yeah, well, that's the thing. And I think I've taken a lot of the challenges and been able to be flexible enough to then start recognizing

Starting point is 00:22:21 that's going to be an issue. And how do I adjust this and sort of pivot? And so it's like, we've had things like TV was a big thing for a while, and then we realize we're doing that too much. And so I don't know, I think we're just constantly evaluating all these things. Courtney and I both, and she helps me

Starting point is 00:22:38 to recognize all these things, especially me being on the phone too much and stuff. I think that would be an issue now for me personally, more than anybody, having a new kid would be like them seeing me on the phone and like being so connected and like pulled to that whole time. It's such a new thing too, like for us, right? In our generation, it's like really, it's what the last five years where you're really glued to your phone. Yeah. And two, I think now because of where we're at business-wise and what we've carved out in terms of priorities of family, but also business and being able to weave that and balance that together, I've been able to start really thinking about how to really make more quality family time. And we started doing game nights and we started to make plans for the outside in the backyard and make it like somewhere where their friends are going to want to come

Starting point is 00:23:32 and they're going to want to do activities outside. So I have to like engineer that. It's not like it's, it used to be where kids would just go and go to their friends house, get on their bike and go do things out of the car, dig holes, just find bugs or stuff like that. That's all I used to do as a kid. So I'm trying to find ways to figure out how to engineer that. So they'll be drawn to it more, and then their friends will come over.

Starting point is 00:23:58 Because the interesting part is there's a lot of the kids in their circle, I know which ones are prone, more prone to electronics, the video games, and which ones actually still do physical things outside, and I'm always encouraging the ones, I'm like bringing the ones over that I know are a little more active and whatnot, because there's this one kid,

Starting point is 00:24:19 and I'm not gonna put him on blast, but he's been over to multiple people's houses, and they do like these sleepovers or whatever. He'll bring his Chromebook and be like, I want to just do the Chromebook. And then the parents are like, well, okay, you know, you guys might have time for that, you know, at some point, but we need to go do things, jump on the trampoline and go for a walk. You know, you guys go throw the ball around and he's like, no, no, I just want to play video games. And he's like, it's just like, just a little punk.

Starting point is 00:24:47 So he comes, all he wants to do. So this kid comes over to other brings his stuff over there just to sit there and play with them on the screen. But that's a thing. That is a thing. Yeah, like some kids are just like, that's all they think about and all they want to do. But I don't get it.

Starting point is 00:25:03 So if he's got his own Chromebook and he's coming over to a friend's house. How do your kids interact with that? Is there a way that they all play together? Yeah, that's the thing is they all they all connect it And it's so it's so silly right because you could do that you could connect online and just state your house It's like why not just state your house. Yeah, you know save it for that like you're interacting right now physically Go do something. Go do something. Yeah, it's hard to come frustrating. The games are so good. It's hard to compete with.

Starting point is 00:25:30 I get that, you know, and it is. It's really, it really draws them in and it's immersive. It's got to be such a hard balance as a dad, right? To be able to, like, cause they're having fun too. Like I would, I feel awful sometimes like it's, cause it's like, make like a weekend or they're like, you're a weekend or like your having friends over and then I'm over here policing how they do their fun.

Starting point is 00:25:47 Like, if they're really enjoying that, and I think that's gotta be difficult. It's interesting you bring this up. There was actually a study I just read about electronic use and adolescents, and they did this big study and they found that parents that were strict about electronics versus parents that were lenient,

Starting point is 00:26:02 it did not have an effect on whether or not they grew up to use more or less electronics as adults. Interesting. Yeah, this was a new study. Yeah, I had no parameters, right? And we were kind of crazy, dude. I mean, I remember gaming through the night, like no breaks.

Starting point is 00:26:20 In fact, that was a thing. And it was a thing all the way till I was in high school. We were in, in junior high elementary, everything, right? We had all the, I always had the gaming console on the weekends. My friends would come over and we were not told we couldn't play video games literally from Friday till Sunday, nonstop. And there was times we did, but the, but what I do, I do remember about us is we would naturally burn ourselves out and we would want to go,

Starting point is 00:26:46 like, we would sometimes we would be playing him. It's like, oh my god, let's just, let's go play ball. Let's go outside and shoot the ball or go play football. Let me put this out there and pose this as a question. There used to be endings. So you would, you would beat a game or you would, you know, it was hard to pass levels and you would die and then, you know, you'd rotate with your friends or whatever. Like, that's all been eliminated.

Starting point is 00:27:05 Like they can just respawn. They can just play like indefinitely. Like the game just doesn't stop. I wonder what a difference that makes it. Being an open loop like that versus it. Again, I read this study. It was very interesting. And the parents that were more strict.

Starting point is 00:27:20 How recent was that? Did not, it was a recent study. It did not result in the kids growing up and then using less electronics as adults. Look, I had a client, I had a, these clients that I worked with, and I know this is one example, but they homeschooled their kid.

Starting point is 00:27:32 In fact, this is how I learned about the whole homeschool community and stuff. And their son, they had this kind of, what's it called, free range education or free, I don't remember the term. It's this form of homeschooling where the kid literally leads the education. It's this form of homeschooling where the kid literally leads the education and it's kind of scary.

Starting point is 00:27:49 So I used to ask them. Similar to like the Greenfield does, right? Kind of and I used to ask them, I say, well, what if your kid just wants to play video games all day and like, well, that's what he does then. And we help, we try to find games that are whatever. Like that's kind of crazy. Anyway, this kid used to play computer games all the time, all the time. I mean, it was 14, 15, 16, that's all of crazy. Anyway, this kid used to play computer games all the time,

Starting point is 00:28:05 all the time. I mean, it was 14, 15, 16. That's all he did. Now, I'm still in touch with this kid, because I know the family very well when I train them. The kid now, I mean, he works, he started a business, he's got a podcast, like he's not really doing that anymore. So, and my worry was always like,

Starting point is 00:28:22 oh man, what's this gonna be like when he grows up? But it didn't turn into a problem. He made a lot of friends playing video games, they all did it together. Now we started a business with some of them. They have a great, they have a podcast. I was on his podcast recently. Yeah.

Starting point is 00:28:34 So, I mean, that's one example. Right. But, you know, we may be over, overfealful of a new thing, you know what I mean? That, I mean, that may be the case. And I've also tried to foster their interest by having them create. And so.

Starting point is 00:28:50 Dude, Minecraft, that's all it is. Yeah, so lots, like those are the games that they're allowed to play the most. And also there's ways that they can actually build these things in terms of like actual game and learn code. And so that's what Roblox is, right? Yeah, Roblox.

Starting point is 00:29:06 So they're actually really immersive in that. And so again, like yeah, there may be a lot of fear around what that's gonna translate to later on and what they're gonna grow up wanting to do. But I'm not afraid of them like really wanted to be like a game engineer engineer or something like that or create things within that structure. I just also am very concerned about them getting sunlight and getting exercise.

Starting point is 00:29:33 That's the one. My priorities lie in that way more than electronic. Really for me, it's a totem pole. My priorities I stack. And so that's what I'm cognizant of the most and I try to foster that within the environment. Yeah, so that's the big thing for me is in the moment. Like you're not active, you're not moving, you pay all, you need some sunlight, that kind of stuff.

Starting point is 00:29:57 Yeah, I pulled up the study. So this was University of Colorado at Boulder, did it. The title of the study can find it in science daily.com. Perennial restrictions on tech use have little lasting effect into adulthood. And it says, a new study of more than 1200 individuals found that time spent with digital technology during adolescence has little impact on long-term use, suggesting that worries about widespread tech addiction may be overblown. Parental limits on youth tech use had no lasting impact on use in adults.

Starting point is 00:30:31 I gotta imagine it's not that much different than the generation of parents that watched the transition from radio to television. You know, imagine the first... It used to be called the boob tube. You should have fry your brain. Yes, why's it called the boob to? Right. You should have fry your brain. Yes. Why was it called the boob to?

Starting point is 00:30:47 Because the term boob back then, like dummy, like you're on the tee. Like dummy. No, like an idiot. Yeah. Not boobies. I just said just a boobie. I don't get it. I don't understand.

Starting point is 00:30:58 No, don't. Pull it up. Pull it boob. Yeah, yeah. Dummy. Yeah, no, so I'm sure they felt the same way too, right? Imagine you never having a television in your house and then all of a sudden you've got this thing

Starting point is 00:31:10 that kids want to sit in front of and stare at, you know, for hours. Right. And I'm sure there was a lot of people, I mean, that's our parents' generation. They seem to be pretty fine when it comes to- I mean, rock and roll, use the freak the hell out of people.

Starting point is 00:31:22 Yeah. Elvis, Elvis, the way you dance. Just shaking his hips. Yeah. Use the freak everybody out, you know, and I think sometimes we do are a little, okay, here's the reality. Kids today, do less drugs,

Starting point is 00:31:33 are having less, are less, you know, unprotected sex, they're, I still think it's a big responsibility of the parent to instill, you know, the core values, and then let them grow up to decide for themselves.

Starting point is 00:31:46 So obviously, there's not like super commanding, no, you can't ever experience this, you can't play these things. It's not like, I'm making sure nobody's having fun. Right, right. It's more just like, here's what I value the most and I want you to carry that with you. Well, you bring up the, I mean, the, you know, getting sunlight and just movement and play is just so important to development altogether,

Starting point is 00:32:11 both brain, both health, skin, all those things, right? So I think, I see that, and I still stand by what I said probably years ago in this podcast was talking about the posture thing. So there definitely is, and I see that. Oh, I already see that forward head. I work on that with my kids. When I bring them, when I train them,

Starting point is 00:32:28 when they're with me, I make a special focus on that because I can already see it in them. Right, so especially now. You're the wall test. To me, that is still one of the, and there's not a lot of research around that right now. There's not, we're talking about a dick chin, and oh, so yeah, they grow through all that.

Starting point is 00:32:44 But if you are looking at your, looking down on your phone or on your, you know, your iPad or on the phone or on video games, every single day like that for hours, hours, you will shape the body and form the body. And at that young of an age, which we hadn't seen that, I do think that that is something

Starting point is 00:33:04 that we're not quite fully aware of, that people are become more aware of over the next decade. I would say one of the hallmarks of a parent that cares is you're constantly worried, are you doing the right thing? Am I being a good parent? We're more worried than them, I'm always saying. Yeah, my screwed up, oh my God, what did I do? But when you look at the actual studies,

Starting point is 00:33:22 the most important thing that you can provide your child, that will ensure, not ensure, but will give them a higher chance of success in the future. Number one is love, a loving environment. In fact, loving environment, as long as a parent's are loving and stable, a lot of shit could be wrong, and that tends to produce good outcomes.

Starting point is 00:33:43 For sure. Discipline is the second one. What they mean by discipline when you look at the studies is structure. Is there a structure? Are things dependable? Do I know what my dad's going to be home? Do I know my mom's going to be home? Do I know how they're going to behave and act?

Starting point is 00:33:58 Do I existent? Is there anything consistent? Whatever your structure is, as long as it's consistent, combine that with love, you have a good environment. The worst outcomes were a super high discipline, high structure, no love household. So the ones where the dad is like, no, you do this, you clean your room, call me sir, whatever, no love, no compassion.

Starting point is 00:34:18 That results in bad outcomes. From what I've read, where kids turn out pretty bad. Now, what happens though, when the dad's like that, but then the mom is very loving on the back here. I'm sure about that. Yeah, that's so I'm sure that is, because there's probably some strict one strict parent, you see that sometimes, right,

Starting point is 00:34:34 with couples where you have one that's like overly abrasive, strict and hard, but then the other one is like incredibly loving and compassionate and... Well, I mean, I look at like my wife, she grew up so different from me, like so different from me, but the one thing that is in common is that our both of our families were very loving.

Starting point is 00:34:53 Both families, very, very loving. So when I, their family is very loving, very supportive, when you meet them and you see them with the kids, they're very good with the kids, same thing with my family. Everything else about our lives is totally different growing up, but that one thing in common,

Starting point is 00:35:07 and the outcomes were, like I said, my wife is a great person. Now because of that, have you encountered any hurdles yet? I know a really is so young, and so are there things yet that you guys have encountered where you would do it different than her, and you guys have kind of gone like, and battle a little bit over something.

Starting point is 00:35:24 Some things, I mean, he's so young right now, I'm sure she probably makes the call on the show. Believe it or not, so she had very little comparison to my house, the structure was so different and there was far less discipline, I guess, if you were to say, although they were consistent, it wasn't like they had bedtimes, they had to do certain things,

Starting point is 00:35:40 or whatever, whereas my house was a little bit more structured, but she, believe it or not, is more structured than I am. She's more of the, this is the time that we do this, and you need to go to bed by this time, and this is how much time you have electronics, and I tend to be a little looser, which is interesting. Considering. Because of that, does it ever cause rift,

Starting point is 00:35:59 where you kind of like, hey, come on, relax, let them do it. She's like, no, this is how it's gonna be. The rift was more with my older kids, mainly because it's challenging to have somebody discipline your kids when they're not the biological parent, it brings up weird things. And then also, it's raising kids in 50% custody

Starting point is 00:36:20 very strange, like they're with me for a week, they're gone for a week, stuff that they do with their mom, the structure's different than it is very strange. They're with me for a week, they're gone for a week. Thuck that they do with their mom, the structure's different than it is with me. And there's a lot of challenges around that. Oh, I can imagine, I mean, because one, it's important that even though you guys are divorced, you stay united. So, and then they come back and they've done,

Starting point is 00:36:38 they have behaviors that you don't approve of at your house. And so, how do you not bash mom, but correct their behavior at the same time? That's gotta be such a long fine dance. And then there's the insecurities of, I don't want you to hate it here, you know, especially initially when we first got divorced, I don't want you to hate yours, I don't want to upset you. And then I don't want to be too strict because then you're gone. And I'm going to miss you. And it's really, really a weird, challenging thing to do. So the riffs were there. That's what that's where a lot of the riffs were.

Starting point is 00:37:04 Now, have you found, do you feel like you That's what that's where a lot of the rifts were now have you found Do you feel like you have because it's been a while now have you found your stride in that like you were getting there We're totally again. You know what's funny. I so recently and I wish I did this earlier this was Bonehead move I should have done this earlier but recently I've bought in books on on what they call blended families and In these books they say it takes blended families on average five to seven years to hit their stride.

Starting point is 00:37:30 Damn. Yeah, and so long time. I wish I knew that because three years in, I'm like losing my hair because I'm like, why isn't this, we're fighting over this stuff. And she's upset about this and I get upset at her and then whatever and then we read the books, and we're like, oh, okay, it takes a little while.

Starting point is 00:37:48 It takes about five to seven years. Wow, that's a long time. I did not know that. For things that really feel smooth or whatever, it's about right. We're moving into the fifth year, and it's now getting into that rhythm. I know, I know.

Starting point is 00:38:01 You guys see the antitrust stuff that's going on with Facebook right now? No, you were saying this morning, we were trying to break it up. Really? What do you mean break it up? Break up the company. So they have, I mean, they have Facebook.

Starting point is 00:38:12 Was it Messenger and... Oh, like, all the brands, yeah. Just getting too powerful. Look up a Facebook, trying to break up Facebook, anti-trust, it'll be obviously the first stuff. No matter time before this happened, they pissed off, once you piss off both political parties, and then the political parties convinced the public

Starting point is 00:38:33 that they're the reason why it shifted one way or the other. Then that's it. Now nobody's in your corner and the government's gonna come after you. So, wow, look at that. Breaking antitrust laws. All right, well, let's see what happens. I called, I said recently, the era of like free

Starting point is 00:38:50 and open social media is over. And this is gonna be the... You saw, I see Candace Owens is going after him too. His fact checkers. Yeah, how does that work? They shut down one of her articles and said that it was, that she lied. I remember what it was and she wasn't lying in this particular one.

Starting point is 00:39:07 And so she picked that one and took him to court and won. Oh, she did. She won, she won against the... Oh, I didn't know that. Oh, why didn't you bring that up? So I briefly was, I saw it like, I don't know a month or two ago when she first like made the announcement and yeah,

Starting point is 00:39:21 that she's coming after him and I saw that, you know, he was trying to deflect a little bit but I didn't know that they already went to court. Well the fact checking thing was not all like programmed algorithms that would pick up a certain language and that's what would flag it. I'm not sure about that. Yeah, I'm not sure. I don't know. I love actually people that would like screen it.

Starting point is 00:39:39 I tell you what I enjoy watching Zuckerberg. I like watching. Talk to Conver. Oh, he looks like a robot. He is. He does not look human. I like watching. Talk to Converms. He looks like a robot. He is, I mean. He does not look human. I feel like. He's an alien.

Starting point is 00:39:49 So I'm on the other, I feel a little bad for the guy dude. I really do. You feel bad for him? I do actually. I really do. I think that. I think go cry himself in, you know, billions of good millions of dollars.

Starting point is 00:40:00 I why never. So that's, I can't stand that too. It's not fair just because guys got lots of money that we pick on, someone like that, right? Here's the thing, and we love to do this, right? We love to tear somebody down that's made this point. You can't tell me that guy when he was 20 years old in this college dorm and he was messing around with a fucking computer trying to come up with this funny.

Starting point is 00:40:17 You was trying to find a way to, he was up a girl. Exactly, and then it turned into a massive, massive business, and he's got, imagine the amount, I don't even employees, do you know how many employees dug that Facebook has? Imagine, okay, we've had this conversation off. But it can also walk away from you. We've had this conversation off air

Starting point is 00:40:34 of the challenge that we have of scaling something to the size that we have, which is nothing, okay, spec a grain of sand compared to. We're the spare change in the couch of Facebook. Yes, right? So, we spare change in the couch of Facebook. Yes, right? So we've talked about the challenge of that as owners scaling and then also being these great leaders.

Starting point is 00:40:51 45,000 employees. 45,000 employees. Yeah. Okay. So that means a large percentage, oh, 80, 90% of his people, he probably doesn't even fucking know that are running his company, dude. Imagine the level of stress that would cause. Imagine you guys, we've got 44,000, okay,

Starting point is 00:41:14 we know, let's pretend that we're really in touch with 942 of our people. Of 44,000 people working for us that are turning the screws on our business, I am responsible for because I own the company and I run it and I can't get to them all. Imagine that. Oh yeah.

Starting point is 00:41:32 And then you have board meetings of all the investors and everybody else that wanted to go a certain way. Plus, you have to have perpetual growth, you know, so there's always that like year after year, you have all this like excess of pressure. But yeah, I get it. I mean, that's the thing. Like it's, you work your way up to something that that's massive.

Starting point is 00:41:49 And you know, he can easily walk away from it too. Facebook, so that's another thing, right? And I know there's people right now that are like, we're gonna comment and kind of like what you said, just like, oh poor him, fucking crimes have to sleep with his billion dollar pillow of money and shit like that.

Starting point is 00:42:03 But it's like, dude, this guy is in a position as- He's responsible for so many people's jobs. Right, as is Bezos. I mean, if I'm him and I'm getting bombard like this, it wouldn't be hard. I have to, I would walk away, bro. I would cash out.

Starting point is 00:42:18 That's what I'm saying. And walk away. It would be very easy to do that and not be constantly- It's unfortunate the mob like turns on you, but that's just inevitably what happens. It is, dude. You know, like I just see it.

Starting point is 00:42:29 And I'm not, I'm not just justifying that. That's why I feel sorry for. Yeah, dude. I know I am the minority in this conversation. There's not a very many people that are probably defending Zuckerberg right now. And I'm not either. I'm not saying the guy could be potentially innocent,

Starting point is 00:42:44 but I don't know, man, imagine what that would look like to be in that situation. And imagine how much easier it would be. I never liked attacking winners to begin with. I always had a problem with that, like in a lot of different aspects. Well, look, think of it this way, right? Up until 2016, they were crushing,

Starting point is 00:43:01 they were blowing up, doing great things great things 2016 hits and they get blamed for Donald Trump winning so they pissed off the yeah, that's what a good point in in 2015 Is there anybody that's not praising Facebook? No Facebook's amazing everybody loves it They get blamed for the 2016 election. He gets called to Congress So he's just some tech nerd Imagine that you're sitting in Congress. Oh, he's sweating bullets. You're talking to politicians who let's be honest The government is the only legal entity in America that legally could really fuck with you They could really fuck with you either with your taxes or passing laws or jail you or whatever, right?

Starting point is 00:43:38 So he's sitting there. Imagine getting grilled by Congress on TV Which I you know we watch the videos you can you could see him sweating. I'm out before. Then he's thinking to himself like, okay, we're gonna clamp down on this, we're gonna fix this, whatever. Now he's a target, now he's everybody's like, hey, you better fix this, you better do fact checkers. Then they do that, now they're getting blamed

Starting point is 00:43:56 for this election, he's getting called them front again. Now anti-trust, I mean, it's like getting hammered and dismantled. You watch them right? Yeah, just think about that. I think mind pumps got 40,000 employees, of the 40,000, 20,000 are affiliates that are also trainers that are supposed to be great,

Starting point is 00:44:13 doing good things for people. And we find out somebody in Tennessee is abusing clients or is hurting people and it's like, and there are people, they're connected to us, but fuck how many times is you as an owner, sat down and talked to that person, even know who that person is. Now one thing that they do, they're connected to us, but fuck how many times does you as an owner sat down and talk to that person, even know who that person is? Now one thing that they do, I think Facebook does this,

Starting point is 00:44:29 is where he has this like open day where employees can... Yeah, I told you about that. It's every Friday they do that where he... Do you think that's a good thing or a bad thing? I don't know. Well, according to my niece says it's turned into a bad thing, because it's turned into just as bad as him. Exactly, it's turned into a, within that 40,000 people,

Starting point is 00:44:46 believe it or not, which is so- The loud one though. Yes, so ironic to me, you're caching a check every month from the company, and then you got nothing but bad things to bash him and give him shit about. And it's a lot of social justice stuff. There's a lot of people putting pressure on him

Starting point is 00:45:01 that because he has this much control, that he needs to do the right thing and the right thing is to you know censor this silence that and stop this. This is all bad. And man, when you are trafficking that much content and stuff, of course, there's going to be a lot of bad people that are you just I mean, how many bad people use Facebook? There's got to be a million a million bad people using it. So, and now you're in this got to be a million, a million bad people using it. So, and now you're in this authoritarian position where you have the ability to stop those bad people. And so he's getting pressure from his own people. It's done some great things and it's also open the door for bad things. I'm caching out. It's one of the number one ways. Facebook is one of the number one

Starting point is 00:45:39 ways that foreign players can influence American, you know, American sentiment or how we feel about things. They literally do that. They send in people to- Yeah, they study our culture. It's all there, right in front of us freely. I know. Yeah, everybody's giving their conversations away. It used to be private.

Starting point is 00:45:58 And then on the flip side, Facebook obviously connects people. It's a great way to share things. And then businesses Do you know how many businesses have been built and continue to maintain themselves through Facebook through the ability to advertise on Facebook? That's what I'm saying. You know, okay, organify right we work with organify great company And now they're a huge company way back when Doug and I first met the owners a long time ago We went to this internet. This is how they grew, right?

Starting point is 00:46:26 Mark, this is where they really started to market. Yeah. And without Facebook, how would it start up company and organic supplement company? Does it have exactly? Pena traded this supplement industry. Like what would they, they would have had to go through all these, you know, these, these, these,

Starting point is 00:46:40 cut red tape and whatever, but they were getting on Facebook when it was kind of a kind of new thing. And they built this incredible brand and successful company. Now they employ thousands of people themselves. So it's one of those things, it's a powerful tool. Like, like, fire got invented, it transformed humanity. And there were a lot of people that got burned too, right?

Starting point is 00:46:58 No, I always think about that because, I mean, they did a great job, but also, you know, it feels like an invasion of privacy on some level, because it's like, well, how did you know I really like that? You know, it's like, they've been piecing all this together to actually, like, pair you to brands, actually make sense. I know, and I have to, you know, I check myself with that. Yeah. I only have it is, I've been defending that since then. I know. I choose to go on there. I don't have to use it in

Starting point is 00:47:21 their part. And they're only, and really when you think about it, they're only getting better and better at serving you the content that you want. You want it anyway. Don't tell me what I want. You want it? We got angry for you. Yeah, yeah. Yeah, this is what happened.

Starting point is 00:47:34 It's like a big mirror. We're just angry right now. It's like a big mirror. It is. Right in your face. It is. That's why we don't like it, because it's a reflection of where we are.

Starting point is 00:47:42 Why are you showing me all this fake news? You know, the algorithm's like, because you like fake news, right? Yeah. It's what you keep clicking on. Yeah, no because it's a reflection of where we are. Why are you showing me all this fake news? You know, the algorithm's like, uh, because you like fake news, right? Yeah. Is what you keep clicking on? Yeah, no, it's not so true. Shhh. Shhh.

Starting point is 00:47:52 Quik-o-o. I'm going to fly everything. Max-o-o. Today's calls brought to you by Max and Obolic. If you're looking to maximize your overall muscle and strength, Max and Obolic is the perfect place to start! With a full 30-day money back guarantee, there is absolutely zero risk! So what is your waiting for? Go to mindpromedia.com and get started today! It's the motherfucking world!

Starting point is 00:48:18 An English Landish! Quique-quique! First question is from Ander Beth. What exercises would be best in growing the glutes without building quads? Yes. Can I bring this up on the recent episode? New games. We just talked about something where this came up and I think one of the single best exercises

Starting point is 00:48:41 you can do is a Sumo deadlift for this. It was a staple exercise for me with teaching any of my clients that wanted to grow their butt. That one and hip thrust, I would say, are my one and two. Yeah, now, so I, when I would train female clients, I really want to develop their butts and their hamstrings. So traditional workout programming for lower body would look something like this.

Starting point is 00:49:07 Some kind of a press, whether it's a squat or a leg press or a hack squat, and then followed by another quad dominant exercise, traditional body building would be like a leg extension or maybe it would be like a lunge. And then the last exercises would be hamstrings and glute isolation. I would flip that on a set if I had a client that really want to develop their glutes and their quad dominant or like my quads are really big. The whole first half of the workout is all focused on the posture of your chain. So we're going to start with hip thrusts. Then we're going to do stiff leg of deadlift or a sumo deadlift or a good morning, then we're going to do leg

Starting point is 00:49:45 curls, then we're going to do some tube walking. And then we move to your barbell squats, your lunges and that kind of stuff. And by doing that and studies show this, the exercises you do in the beginning is where you tend to get a greater percentage of the gains versus the ones you do more responsive. Right, right, right. Yeah, no, I fully agree with that. I mean, those are the bangers is doing hip thrust and basically just targeting the posterior chain in general

Starting point is 00:50:14 with deadlifts. I like that too. Like addressing the glute means I don't think that a lot of people think about that is like something to really target, to give you more of a full developed glutes. And I think it's very commonly turned down or turned off. I mean, people freak out when you say turn off like as you're not completely disconnected from it.

Starting point is 00:50:35 But if you have, if you're feet cave in, pronate, right? You are and your knees collapse in, which is really common. All right, like I would say what, 50% of the people that the first time I ever had them squat, knees cave in, knees cave in, that's relatively common. Yeah, I would say it's maybe 50, 50 of the people. So a good portion of people have already got this,

Starting point is 00:50:57 pronating the feet, knees collapsing in, internal rotation of the femur, which shuts off the glute meat, which means that when they do a lot of these exercises, the quads take over it or other parts of the butt take over it and you're just not incorporate it. That's why I love the sumo deadlift. So, and you know what's funny is that people have figured this out because what do we see now all the time?

Starting point is 00:51:18 You see those bands, the booty bands on knees while they're squatting, deadliving, and all they're really doing is they're squatting, dead living, and all they're really doing is they're putting emphasis on the glute meat because they're having to push out while they also squat. And I think it's a great tool, but the real thing is like there's a better way to do that. Yeah, you want to get to a place where you can intrinsically do that and address why

Starting point is 00:51:41 you struggle with that. And sure the band may be great for supplementing right now to use it, but the ultimate goal is to get to a point where you understand what you're wide that you're compensating the other way. Yeah, and then there's something else you could do where in this may sound a bit crazy, but this is again borrowed from bodybuilders.

Starting point is 00:52:01 If a bodybuilder, let's say, has overdeveloped triceps and their biceps are underdeveloped, bodybuilder may actually stop doing direct tricep work for awhile while focusing on the biceps to balance the arm out. And this is okay sometimes. Look, if you're doing a hip thrust, you're doing a sumo deadlift,

Starting point is 00:52:21 you're getting enough quad activation to where you're not, like you're losing tons of strength and function. So you're getting enough quad activation to where you're losing tons of strength and function. So you may just avoid quad exercises while focusing entirely on gluten hamstrings to allow them to balance out, and that's totally fine. Well, this is also too. And you see a lot of people promoting explosive movements like box jumps and things like that. I like hard-style kettlebell swings for this reason too.

Starting point is 00:52:45 So I work on that hip-hing pattern, but also with hard style, you're really putting that emphasis on driving those hips as hard as you end squeezing your glutes through that swing. I love the example you gave first. I mean, that's exactly what it would look like for me, is I would do all these hamstring glute dominant exercises first, the first like three exercises.

Starting point is 00:53:06 Yeah. And then honestly, if I did anything, it would be a lunge or a squat. And there's, there's enough quad in lunging and squatting that you're not going to not address the quads whatsoever. But all the energy and focus is on hamstring. And by the way, hamstring, one of the, one of the best things ever is to develop the hamstrings because it gives the illusion of a better butt because the way the hamstring runs and tucks under the glute like that, it gives it more shape.

Starting point is 00:53:35 So putting a lot of energy, and that's a difficult one to do, there's not a lot of exercises people are familiar with. Like for hamstrings, these leg curls and and you know, like that's like, or dead stiffly, a dead lift, and that's kind of, yeah, well not only do people do good mornings, and they should, because it's a great exercise, but putting more emphasis on hamstrings, glutes, that's your, that's your leg workout, and then occasionally throwing the squats and the lunges in, we'll give you a, and still a lot of glute in those, both those exercises, but then getting a little bit of quad work.

Starting point is 00:54:06 Next question is from Michael G.J. How do I know when to increase or decrease workout intensity? Okay, you know, we did a podcast a while ago with Joe DeFranco, who I consider to be one of the best trainers in the world. In fact, I used to watch this stuff before Mind Pump, he was somebody that I looked up to. He inspired all of us. Yeah, you know, yeah, really, and the dude's just smart, very, very smart guy, very humble. And we did this podcast with him

Starting point is 00:54:36 where we talked about heart rate variability. And, you know, the advanced coaches and trainers will measure the variability in your heart, you know, between your heartbeat, so whatever, and depending on what that variability looks like, they'll know if they can train the athlete with more intensity or less intensity. But it's a very complicated process.

Starting point is 00:54:53 I would never communicate that to the average person because it's just way too much. And he came up with this, but I love this, Bob. He had this brilliant, brilliant way of doing it with his athletes. And what he would do is he would have an athlete take a grip tester

Starting point is 00:55:07 where you can buy these really cheap on Amazon where you squeeze it as hard you can and it tells you how many pounds you squeezed or whatever. And you would have them do them, you know, squeeze this thing with the left and the right as hard as they can and then do it over the course of, you know, a couple weeks. Take the kind of average of the high scores. And then if they came in for a workout, squeeze the gripper and it was below that number or way below that number,

Starting point is 00:55:32 he knew that he would have to train them a little lighter because their body was a little fried. If they came in at that number or higher, okay, we're gonna work out a little bit harder. I thought that was absolutely brilliant. I think that's a great way to, if you wanna get specific, that's a great tool. Hand Dino Meter.

Starting point is 00:55:51 Dino Monitor. Dino Monitor. How did he say to you? Dino Meter? Dino. I was like, yeah, I remembered what it was, but I came pronouncing it. Dino Meter.

Starting point is 00:56:00 I think that is. I mean, Joe is full of all kinds of brilliant information, but that was one of those like, I mean, that was just not that long ago for us It was just what a year and a half two years ago when Joe was here and he said that and I remember looking at everybody's face Oh man, I would have totally utilized that Well, yeah, I mean we've been in this for a game for a long time too So it's not often that we hear something from another coach or trainer that we went holy fuck Why didn't I not do that? It simplifies it so much.

Starting point is 00:56:27 And like you said, and I've gone through the HRV and really tried to mess with that with athletes and try and track and monitor that and see where their levels were for the day. And inevitably it would, it would flux a lot. And it wasn't as accurate as you'd hope. It would be in like was something that was like a reliable source.

Starting point is 00:56:46 So like a lot of the times we were just like going based off of feel or whatever like external factors like if they had you know a lot of stress they were carrying that you know outside of act they actually work out. It's like that's what we were considering the most. Well yeah, as an experienced trainer once you've been doing this for a long time, you can you can get and you've had a client for a while. Oh, you could tell. I could tell.

Starting point is 00:57:06 Right, like in the door. Exactly. Right, I could tell by their posture, I could tell by the very first thing that we start to do, like, oh, am I going to be able to get after that in today, or am I going to pull back on intensity? So when someone like this asks a question, and we don't have that, right,

Starting point is 00:57:20 I don't have an example to pull back from when I've seen you work out before, to me the best answer is what you just said with Joe. I mean, I don't think I've ever come across anything that I think is better to give to the masses is like, listen, this is a great way to get an idea of if you should pull back on intensity or get after. Now, if you don't want to test your grip, if you don't want to get yourself a hand dynamometer or dinometer, as in that's sure which way is the right way to say it. Yeah. Then you're going to have to go based off of feel. Now, here's the trouble with going based off of feel.

Starting point is 00:57:51 We lie to ourselves a lot. I still, I've been doing this for a long time, I still lie to myself. I'll go into a workout, knowing I had bad sleep, knowing whatever, and then I'll take my pre-work out or whatever, and be like, yeah, I'm just going gonna crush it anyway. Knowing full well if I'm being honest with myself that it probably should have gone a little easier. But at the end of the day, if you don't want to measure and have something objective, you're gonna have to go based off.

Starting point is 00:58:13 Well, here's the thing though too, the opposite is true to those self depending on who the person is. There's how many clients of you train that are looking for the excuse to- Exactly. So the real true thing is you have to have the awareness to know which one you are.

Starting point is 00:58:28 Are you the person that is always looking for excuses to get out of a hard workout? Yeah. Or are you the person that's always looking for excuses to push to your limits? Yeah. And if whichever one you are, that's where you need to kind of get a fine balance.

Starting point is 00:58:40 Exactly. You got to check yourself on that because you may be that guy, but then I know most of my clients would be the other person. And most of my clients are like, oh, you know, I didn't get really good sleep last night. So could we just like stretch today or take it easy? And it's like, okay, well, you know, that's gonna happen some days.

Starting point is 00:58:54 And I'm, you know, I remember, we're talking about referring back to great interviews that we've done, our friends of ours that are brilliant is Dr. Andy Galpin talking about, there are some benefits too, to when we are overly stressed, tired, and may not be the most ideal day to work out that you also train intermittently like that too,

Starting point is 00:59:13 is that sometimes actually push through that, so your body can, you're building resiliency by that, so every time you navigate through that. Right, so if you think about it, if every time you have rough sleep or stress or hard time, you pass on a workout, you also, your body will adapt to that. That you, so you wanna make sure

Starting point is 00:59:31 that you train it and challenge it. It's just like, which one do you abuse more? Are you the person who abuses the, oh, taking time off all the time? Are you the person that abuses? I probably should have taken it easier today and I pushed you far. Next question is from Garrett Ferguson.

Starting point is 00:59:47 Do you think intermittent fasting can be used long term? Does it lose its effectiveness? Okay, so when you look at from a physiological standpoint, okay, when you have people that intermittent fast versus people that don't intermittent fast. All other factors being equal, calories, macros, same types of food, similar lifestyles, doesn't make a difference at all, okay? But that doesn't mean it doesn't make a difference. And the reason why I'm saying that is because

Starting point is 01:00:18 all factors are not always the same. Fasting is appropriate for some people and for other people, it's terrible. It's a terrible idea. If you're a high stress individual, if you're hormones are at a whack, skipping meals can be a bad thing. It can lower testosterone,

Starting point is 01:00:34 it can cause imbalances with estrogen and progesterone in women. If you have issues with food, if you're somebody that in the past would restrict yourself from eating. If you leaned more towards the anorexia bulimia side, maybe you weren't all that far, but that's the side you lean to.

Starting point is 01:00:54 Fast things a bad idea. It's just called starving yourself and seeing how long you can not eat. If you're on the other side though, if you're somebody that tends to overeat and wants to eat every three hours or two hours because you were obsessed with building muscle, then it may be a good thing. Fasting from a physiological fitness physical health standpoint, it's not a tool I like to use very often. I like to

Starting point is 01:01:13 use it as a psychological tool, as a tool for people who may need to develop different relationships with food, and only for the right kind of people. Other than that, it's not something that I really should, I don't think should be used by a lot of people. Other than that, it's not something that I really should, I don't think should be used by a lot of people. Well, you see the popularity of it still is like increasing. And a lot of it mainly is about staying in that window. And that's what's being promoted the most right now is, is, you know, I have this, this, this block that I'm trying

Starting point is 01:01:38 to eat everything within this eight hour window, as the answer to keep everybody lean. And so people like, we'll keep this, this window is there, they're from here on out. I'm going to try and eat this way. And I just, I have a problem with trying to be that structured all the time, not allowing for any flexibility to begin with, regardless of if it gives you like the, the type of benefits it gives you initially, you know, at some point, your, your body is going to change and you have to be able to adapt with it. Well, I go back and forth on this

Starting point is 01:02:08 because it also kind of reminds me of the generic advice of Doni past seven, right? Or Doni past six o'clock and there's all kinds of science that we've seen that supports, that doesn't make a difference, right? Doesn't matter if all calories and everything is measured and equal, it doesn't matter. Same thing goes for an intermittent fasting window.

Starting point is 01:02:27 But if you go into it with the intention of what you recognize your behaviors of, oh, when I eat at this time or I eat at that time, I tend to make bad choices. So I've found that if I make this two o'clock to seven o'clock window as in the only time that I'll allow to eat, I notice I always tend to make better choices. And that is your purpose behind always doing intermittent fasting on term.

Starting point is 01:02:50 I'm for it. And I know that there's some people in our, in our, in fact, I was just watching. I don't, I think it was another max interview that he was talking to somebody about this. And it's just a rule that they have made for themselves to keep themselves healthy long terms. They found that, hey, if I just, I don't tell myself I can't have this or can't have that, but I say, hey, I can eat between 12 and seven o'clock

Starting point is 01:03:12 or whatever their window is. And as long as I stay within that window, I tend to make much healthier and better choices. I like that and I'm okay with that. The only thing, and I know that we caution people a lot on the show because like everything else in this space, it gets really popular and gets marketed to as a great fat loss tool. And then you get people, in fact, I was just having a conversation last night with

Starting point is 01:03:37 my brother's girlfriend and she was talking about intermittent fasting. Oh, I love it. She's not doing it right now. And so she uses it like a diet You know, it's like oh, it's you know, I've put on some weight since you know Thanksgiving and so here's the cold It's skipping a meal right and so I'm gonna intermittent fast. It's not a lifestyle for her It's not like she's doing it because she knows that she makes better choices when she's well She sees as a strategy to lose weight. I am not for that. I don't think that's more But there's some people that are aware of this and they go, okay, I make better choices and behaviors when I eat in this window. And so,

Starting point is 01:04:11 this does work for me and it's a live stuff. It can actually result in worse behaviors too. I've actually witnessed this in clients where they'll do the fasted window, so like, okay, two to six is when I eat. They end up binging in the two to six, oh it's two to clock, go nuts. You know, oh my God, it's almost six. I gotta get all my food in before, you know, I'm out of my window. And they end up encouraging this kind of bing behavior. It really does depend a lot on the person.

Starting point is 01:04:36 It is not the magical thing that we've heard in the past. If the calories are equal, it doesn't matter. The reason why some people lose weight, intermittent fasting is because they're not eating as many calories, that's the bottom line. Next question is from Turtle Wave. How long did it take you to fall in love with the journey, not the destination?

Starting point is 01:04:56 That's a good question. When you love the journey, you're gonna hit the destination and surpass it. So this is always a goal. This was a goal for me for my clients all the time. My goal was to get my clients to love the environment of going to the gym, to love the experience, to love exercise, to love the process of exercise.

Starting point is 01:05:21 Because I knew if I could get them to do that, that they would never stop. That it was always something that they looked forward to, that they knew that it made them feel good in the moment. They enjoyed that whole thing. I wouldn't have to worry about them ever stopping. That was always the goal. Now, me personally, that really happened to me

Starting point is 01:05:38 and solidified for me. I mean, I always loved working out from day one, but it really solidified for me years ago when I had somebody very close to me, get very, very sick. And they were terminal. It took them, for about a year and a half, they were terminal before they passed away.

Starting point is 01:05:55 And I continued to exercise, and I started to fall in love with exercise for different reasons that I had loved it before. It wasn't about the pump or the sweat or the weight that I was lifting or how strong I felt or the intensity of the workout. You know, those are all things I loved before. It was the meditation aspect of it.

Starting point is 01:06:15 It was the feeling good. It was the present, the being present moment, a aspect of exercise. Like when I'm working out, I'm here. My mind isn't spinning in a million different directions. And so in that year and a half period, I started to really fall in love with the journey in a more complete way, at least when it came to exercise. Now, here's a cool thing about this. And I've seen this with young clients, it bleeds over

Starting point is 01:06:40 into everything else. It really does. You start to learn that the journey is, it's all about whether it's business or raising your kids or whatever. If you can enjoy the process, everything else is easy. Yeah, I think for me, I always loved working out. And I loved self-improvement. And I was sort of a junkie towards that.

Starting point is 01:07:04 I always wanted to do better in any, especially athletic realm. I wanted to be better. I wanted to move faster. I wanted to get stronger. So I always enjoyed that, but I think it really just dawned on me where you could go with this fitness, where I could take it to new levels was when I stopped being an athlete and when I just finally accepted the fact that,

Starting point is 01:07:29 like I don't have to work out to produce something, you know, like that I measure out on the field. Like it's not all it equates to. Like there's more to this. Like there's ways of benefiting your body from a physical standpoint, but also a mental emotional standpoint, too, where this was something that it just turned into, I'm doing this to benefit my body and to make me feel good and be healthy. I wasn't in it to be healthy.

Starting point is 01:08:00 I was in it for performance exclusively.. And so once I moved back here from Chicago, I struggled with that. And that was a thing. Like, what am I doing? Why even work out? You know, because I worked out to then go play something and then, you know, display whatever skills or things I've been working on, or if I was stronger or more explosive, like that mattered. on or if I was stronger or more explosive, like that mattered. And now, like, it just didn't translate the same. So I just started to have to reframe it and look at it in a completely different lens. And then it just finally, I just accepted it and became something that I just, I fell more in love with it because it was really benefiting me and everything just with my lifestyle. I don't think I arrived here until not that long

Starting point is 01:08:49 right before MindPum. For me, I was very on or off all the time. And when I was on, I had a goal. I was, I had something coming up and so I was gonna get myself into shape. Even this is years of being a trainer. And I use my trainer knowledge and experience to whip myself into shape

Starting point is 01:09:10 or to accomplish fitness goals that I had. I don't think it was until I fell out of shape and I left fitness for that little two year hiatus when I was in marijuana and when I was doing that. And I realized how unhappy I was. I was, you know, I chased the dollar thing and I was off, obviously, my fitness. I was still kind of working out.

Starting point is 01:09:31 I've never not worked out for a longer period of time than a few months, right? I think probably two months has been the longest I've ever not worked out at all, but I was very inconsistent. I was eating terribly. I wasn't moving at all and I was kind of working out while I was doing the marijuana thing. And, you know, I'd reached that financial goal. And I saw just my whole

Starting point is 01:09:54 life was kind of in disarray. Like it just my relationships with my family, my friends, you know, the my relationship with money. Everything was kind of all changing around that time. And when I dip back into fitness and exercise and like full time, the attitude was different. It wasn't like I'm doing this because I have this major goal. Although I did use the transformation goal thing to kind of catapult Instagram and things like that, it really wasn't the main motivation originally, right? Originally, it was like I miss fitness and I't the main motivation originally, right? Originally it was like, I miss fitness and I miss the way I feel and how it affects like your point, Sal, every part of my life.

Starting point is 01:10:31 And after I did the whole, and it didn't come completely full circle until I got to walk away from competing because obviously, so my mindset was there right before my pump. Then I decided I'm gonna, I'm gonna get, I'm gonna dive back in for those purposes because I see how much it enhances my entire life, but I go, okay, well, I'm also going to build a business around at the same time.

Starting point is 01:10:51 So let's put this out on Instagram and YouTube and drive traffic to me. And then it wasn't until after being able to walk away from competing where I was on this very strict regimen of what I was doing, training and dieting. And so I think really just in the last, probably four years or so, do I feel this way? And the way it looks, as far as how is it look different for me today than it does then, is what I've mentioned on podcasts many times.

Starting point is 01:11:19 There's lots of times where a day of exercise maybe Katrina and I go somewhere and do a two and a half hour hike somewhere, or I may just work on my squat, or I may just do mobility for a while, or I'm doing, I look at a lot different. It was always like goal-based before. If I was in the gym lifting in my mid to late 20s, I was doing it to accomplish something. I was in pursuit of a lower body 20s, I was doing it to accomplish something. I was in pursuit of a lower body fat percentage. I was in pursuit of building more muscle or more strength.

Starting point is 01:11:52 It was always, there was always an end goal in it. It wasn't like I'm doing this to enhance my life. Today, it's 100% that today, I want to feel better, I want to sleep better, I want to be stronger, I want to have energy, I want to be able to play with my son, I don't want my joints to hurt, and so therefore, every day I'm trying to do something that's related to health, and it just looks different. It doesn't look like a structured, hit everybody part,

Starting point is 01:12:17 workout, it doesn't look like that, because sometimes it's not how it pans out for me, and I'm okay with that today, where in the past I would write that off as, oh, I'm going to train because I don't have time to do this or go for a hike. That's not really going to help me build more muscles, so I'm not going to do it. And so that's really come full circle for me in the last probably five to six years, really. Yeah, I used to, with clients, we would have this conversation later on when I realized

Starting point is 01:12:44 that I wasn't doing a good job getting people to stay consistent. The conversations I would have is I'd say, okay, what are your favorite things to do that involve movement and activity? They'd say, oh, I like dancing. That's your cardio. Can you dance twice a week, or can you dance a little bit every single day? They're like, are you serious? Shouldn't I be running? Like no, no, no.

Starting point is 01:13:09 Do that. You enjoy it. I know you're gonna do it because you love doing it. The structured workout will be with me. Let me do the structured workout. And then I know my goal was I'm gonna make them love this and and and often. Usually it wasn't the workout itself that they loved It was the way they felt and the environment and the people and they developed this good relationship. But yeah, this is key and it's funny how all of us are talking about how we all worked out for years before this became a thing.

Starting point is 01:13:35 This doesn't happen overnight. Well, it's also a process. I also think that's, I mean, when we had that very first talk on Mind Pump, this was the things that we felt were important to communicate to the masses that wasn't being talked about. Everything's about body fat percentage, lose, you know, how do you get lean, how do you get all five pounds? Right.

Starting point is 01:13:54 And there was just, I think, a much more important conversation we all do. I think there was a much more important conversation that need to be had with the masses. Like, you know, yes, if we want to get down and break down macros and talk about planning out a plan for someone to accomplish something, we've all proven that we can do that to ourselves and do that to other people. But when you talk about long-term behaviors and changing people's lives, that this becomes a part

Starting point is 01:14:18 of their journey and not just a short goal for a wedding or a Vegas or something to have, that it sounds a lot different. And the things you communicate are a lot different. And there's a lot of the motivation behind what we do. It's a crucial part to personal growth. And that's something that's very obvious when you're in it, but you gotta be in it.

Starting point is 01:14:37 Totally. Look, my pump is recorded on videos as well as audio. Come find us on YouTube, Mind Pump Podcast. You can also find all of us on Instagram. You can find Justin at Mind Pump Justin, me at Mind Pump Sal, Adam at Mind Pump Adam, and Doug the producer at Mind Pump Doug. Thank you for listening to Mind Pump.

Starting point is 01:14:53 If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps for performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs.

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Mind Pump: Raw Fitness Truth - 1448: The Best Exercises to Grow the Glutes Without Building the Quads, How to Know When to Increase or Decrease Workout Intensity, the Effectiveness of Long-Term Intermittent Fasting & More

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