Mind Pump: Raw Fitness Truth - 1544: Ways to Prevent Recurring Injuries, How to Relieve Pain from Prolonged Sitting, Solutions for High-Intensity Training Addicts & More (Listener Live Coaching)

Episode Date: May 1, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer five Pump Head questions via Zoom. Is any attention better than no attention? (4:32) Is Adam the inventor of a new diet? (20:22) Mind Pump��s drinking strategies. (23:37) What’s in Sal’s post-workout shake? (26:43) Why is politics in everything?! (28:53) Justin’s brother’s unusual party trick. (33:47) Mind Pump speculates on the future of Onnit after Unilever’s acquisition. (36:25) #Quah question #1 – How should you adjust your macros after a mini cut or bulk? (48:38) #Quah question #2 – What program would you suggest for a high-intensity training addict that wants to change behaviors? (58:09) #Quah question #3 – How do I proceed with hip movements when I have an anatomical issue, not a mobility issue? (1:07:28) #Quah question #4 – How can I relieve pain from prolonged sitting as a truck driver? (1:17:05) #Quah question #5 – What are some ways to prevent recurring injuries? (1:25:54) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] April Specials: MAPS Anabolic or Shredded Summer Bundle 50% off!  **Promo code “APRILSPECIAL” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners! Mind Pump #1502: How To Drink & Stay Fit Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout* Cholesterol For Muscle Gains – Mind Pump Blog Basecamp Follows Coinbase In Banning Politics Talk at Work - Bloomberg Unilever to Acquire Onnit How To Use Mini Cuts & Mini Bulks To Maximize Gains – Mind Pump Podcast MAPS Powerlift | Muscular Adaptation Programming System How To Use Unilateral Training To Kickstart Your Gains – Mind Pump Podcast Mind Pump TV - YouTube MAPS Fitness Prime Pro | Muscle Adaptation Programming System Rubberbanditz Resistance Band Set MAPS Prime Webinar MAPS Prime Pro Webinar Mind Pump #1357: The Single Most Effective At-Home Workout Tool How to Fix Anterior Pelvic Tilt (BECAUSE SIT HAPPENS!) | MIND PUMP Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Justin Brink DC (@dr.justinbrink)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. All three of those things, this is Mind Pump. Alright, today's episode we answered live questions. So people actually called in, asked us fitness and health questions and we helped them out.

By the way, if you'd like to get on our show live and ask us a question, email live at mindpumpmedia.com. All right, so the way we opened the episode is with an intro portion. Today's intro was 43 minutes long. This is where we talk about current events. We bring up scientific studies. We talk about our sponsors.

So here's what went down on today's podcast. We open up by talking about my lips. Oh yeah, they're very full and nice. So it's so true. Somebody thought I actually had lip injections, true story. Then we talked about Adam's diet. He's created, he's the inventor of a new diet, that's out. We're thinking about calling it Adam Navore.

The Adam Navore diet. I like Alio. It's really cool. Then we talked about drinking strategies because alcohol affects you negatively. Doesn't make you feel good, not great for gains. However, there are things you can do to mitigate the negative effects. For example, the most effective thing you can do is take ziotics before you drink alcohol. Ziotics is a genetically modified patented probiotic drink, so you can't find this anywhere else,

that when you take it before you drink alcohol, the probiotics actually create compounds that break down the negative aspects of alcohol, so you feel great, you don't feel like you drink, like you normally would. Go check them out, by the way, Mind Pump has a discount, so go to zbiotics.com, that's zbiotis.com.forge-mime

pump. Use the code mine pump, get 10% off. Then I talk about my super egg yolk shake. I'm up to 12 egg yolks in my shake, but I do mix protein powder in there. In fact, today I used organifies vegan protein powder and it tastes real good. I like organic because their supplements are good, they're organic, and their protein powders use a blend of different vegan sources to give you good amino acid profile. Go check them out, use our discount. Go to organifi.com, that's ORGA and IFI.com forward slash

Mind Pump. Use the code Mind Pump for 20% off. By the way, Harmony is back in stock today, so they have that now. Then we talked about how base camp and coin base I believe banned political talk in the office, very smart. I applaud the.

Justin shares his brother's incredible skill of farting on command. Don't tell anybody that I brought that up. Then we talked about how on it got acquired from a big investment company and Adam gives his opinion on the whole thing. Then we get into the live question. So the first question was asked by Kyle from Wisconsin.

He says, look, I do these mini cuts, mini bulks. What's the deal? Should I go longer on the cut? Should I go longer on the bulk? And we talk a little bit about his goals. The next question was Jessica from Canada. She says, look, I like to train a lot of different ways. I have over trained in the past.

I'd like some advice. What can I do so we tell her what workouts we think will work best for her. Then we talk to Stefan from Canada. He says, look, I have an issue with my hips, my SI joint, that's part of your hips. One of them is different than the other. What should I do?

So if you're listening and you have one side different than the other, you'll like's part of your hips. One of them is different than the other. What should I do? So if you're listening and you have one side different than the other, you'll like that part of the episode. And then the fourth question was from Grace from Wisconsin. This person drives a trailer for 10 to 11 hours a day, has back pain, has hip pain, wants to know what she can do because she sits all day. So if somebody that sits at a desk all day long,

you'll like that part of the episode. And then the final question was from Arundu, from Arizona, this person's been injuring himself quite often. He's heard his shoulders like three times in last year, wants to know what he can do so he can keep getting the gains. Also, the final hours of our huge pre-summer promotion is here. It's upon you. So there's only a few hours left for is here. It's upon you.

So there's only a few hours left for this promotion. It's the biggest promotion we've done in a long time. It's 50% off maps in a ball, and 50% off the shredded summer bundle, which includes maps aesthetic, maps prime, maps hit, and the intuitive nutrition guide, okay? So if you're catching this episode when it drops, good for you, you get the discount.

Head over to mapsfitinistproducts.com and use the code April Special with no space for the discount. Do you guys think my lips look natural? I wanna make this fit. Yeah, I mean, they look like... Bro, somebody thought you had fake lips? Are a barber.

What? Yeah, she's cutting my hair and she goes, can I ask you? Like you got injections. She goes, can I ask you? Like, you got like injections. She goes, can I ask you a question? I said, yeah, you're gonna ask me a question. She goes, do you get lip injections? Like, no.

No. Vicky. You know, he just pouts a lot. She's got, you got a really full lip. I feel like this is all, this is all stemming from the wife-beater getting, you know, you coming over, you're saying like, oh, you're so gorgeous.

No, you wear makeup, do you have lip injection if I were big up do you have eyeliner yeah what do you do it no so I don't know if it's a compliment or not I do I look because you ever seen pictures of people like bad lip injections yeah like why would you think that you know I mean well bad ones by bees yeah yeah no these are just these are these are natural no you just got a nice little pouch yeah I mean yeah I never thought you had like big full lips although I Stung by bees. Yeah. No, these are natural. No, you just got a nice little pout. Yeah, I mean, yeah. I never thought you had like big full lips, although I know I don't really pay attention.

I'm not that you're looking. Stop. Just don't lick them. He's creepy. I hate that. You ever seen, yeah. Oh, yeah. See, the picture is like, oh my god.

What is it? Yeah, that's terrible. Wow. Those are bad jobs. That is terrible. Very, very bad. Yeah, the duck one. I remember I had a girlfriend that was first,

this was first getting popular in the early, like mid, early 2000s, like when it was first started to get popular. What are the injectors with, by the way? Collagen? Yes. Is it collagen? Yes.

And she wanted to do it and I was like, no, you know, don't do that. And I remember we'd been together for like almost a year and I took off on this trip and she did it while I was gone. And I came back and he hung me. Yes, dude, that's what it obviously is. Like, good, you she looks terrible. It's like, I'm your face.

Hey, Doug Lips. I'll make you a little swollen for free. And you didn't have bad lips. You know what I'm saying? I kind of get it like, okay. So there's some people that, you know, are, do you have like no lips? Like they're, yeah.

They're like, all right. Yeah, yeah, yeah. I get it. It's just the face. They're just almost a corpse. Yeah, I get it. So I feel like, I feel like it's there for some, but it's gotten out of control

that even people that have lips just enhanced it. It's going nuts with it. Yeah, it looks out of balance. You know what it reminds me of fake tits on flat asses. Bad call. Bad call. Small boobs look good with flat asses. Yeah.

Big boobs with flat asses look good. It just has to, it just has to be balanced. So here's the problem. Here's the problem. Here's the problem. The problem is is that our standards of change so much that more and more of what is not natural looking, now we think is natural.

You know what I'm saying? So you go back in the 70s and you had a couple of procedures people, oh my god, what's going on. Now you have to go further and further for people to even notice because it's so accepted. It's so accepted to do all these things. That's like you ever see walking around some of these insta models that are like really ridiculous like features like you seem in real life. Yeah, it's, I mean they stick out.

You're like, whoa, but it seems normal when you're looking, scrolling through your feet or whatever, but you're right because they'll look normal for a picture because they're frozen. But yeah, okay, so you know who's like that? So remember the Jersey Shore? You guys must have heard the Shore, right? Yeah, yeah, that's it you know who's like that? So remember the Jersey Shore? You guys watch the Jersey Shore, right? Yeah, yeah, that's it. Who's the crazy after this?

They all went crazy. They went crazy after this. No, Jay Wow. Jay Wow. She went crazy with the plastic surgery. Yeah. Now if she's just in a photo, like, not moving, it's like, okay, she looks normal.

Soon as she starts moving and stuff and talking, like that doesn't look right. It looks like you have a mask on or something. Now have you guys seen like good plastic surgery jobs? I've seen some good jobs. Yeah. I've seen, to me a good job is one that you can't tell. You can't tell.

Yeah, somebody just, man, you look younger. You look good. Who's that country singer, Doug, that got the plastic surgery? And now he's like, hey, doesn't look like the same guy. Are they race iris? No, him too though. But who's the other guy? I can't remember.

No wind to fold. What's his name? Oh, Kenny Rogers. Kenny Rogers pull up his picture. Yeah, he's got like the wind blasted face. Bro, I haven't seen it. Bro, look at him what he used to look like and then look at what he looks like now and it's not the same person.

Let me see this. They went ape shit on his face. Really? Yeah, dude, he's like his eyes are like Who is it to? It's like Mickey Rork. I was really like bummed out when I saw when he'd got a plastic surgery with him.

When he did that wrestler movie, you could really, he was like, oh yeah. You I saw him, he'd got a plastic surgery. When he did that wrestler movie, he was like, oh no. You know what though, he's still a great actor. Oh he's awesome. Look at Kenny Rogers, okay, look at him in the bot on the very left, right, in the very, very left, and then you see what happened to his eyes in that middle one, and there's worse pictures in that.

Yeah, give me like a before and after plastic surgery, Kenny Rogers, Google that dog. It just does it, it just does it. You need to help do this Googling, so you're like, you're like the Google master. You should tell him what to do. Hey guys finger. Hey, who are you? What did you do?

I'm the Google master. Hey, what did you say on the phone? I guess the other day. Oh, wow. Yeah, it doesn't look the same. Hey, there she looks kind of good. No, stop. I mean, eyes are like really wide.

Look it. Okay. Oh, oh, you mean, okay. The left is real. Yeah, it looks better. Oh, before. Yes. He looks better before. Oh, yeah. Cause oh, you mean, okay, the left is real, yeah, he looks better before. Yes, he looks better before. Oh yeah, because yeah, I mean, he just looks surprised.

Wow, I mean, he doesn't look bad before. No, you know what? And he changed that. Well, bro, okay, this is what I feel for, this is what I have a little bit of feelings for, an empathy for celebrities. You are valued by all your fans for your appearance, how you look, you're known for how you look,

and especially kids, especially kid actors, and as they get older, it's like, oh my God, these people don't love me anymore, and so you attach so much to your appearance, and it becomes a disorder. Doesn't it look like he just came back from some like weekend retreat, and now he's like a full-on cult member. I have the answers. What kind of enlightened?

Can you make me look surprised? Yeah. That's like like I get it all now. Yeah you know it's it I mean in the fitness space you have extreme cases of this too with like the guys that inject their arms and stuff with uh synth. Oh, I was watching it. So we've been watching this one series. I think it's on YouTube, but this guy was kind of breaking that down, and the kids are watching it. They're really interested in it, and I was just kind of walking by. They're watching all these examples of guys with synthol,

and like how ridiculous. Like, it looks, they look like mutants. They don't even look like, it doesn't even look like real muscles It just looks like bubbles. Yeah, there was one guy. I think he was a Russian kid and he was known for it in his arms Yeah, and he had to get him all removed because it got infected right the tissue would died So he had all his dead tissue in his arms and he had to get them drained and removed Imagine how how desperate for attention that you are to do. You're just lonely and you don't,

that's what I mean, you have to be so desperate for any attention that even if it's weird, looks, you know, that you're, it's okay, I just want it. I mean, I don't know it. I think getting, like, our girls like, ooh, what's next? No, I don't, I don't, I don't think it's just like attention from the opposite sex.

I think it's just intention in general. Like you're somebody who's deprived of attention in general and doing something so absurd like that, even if 90% of its negative attention, that's okay, you're still, it's like the kid who acts out, right? It's like the kid, it's like a lizard man who gets no attention from his parents

and so what he is of doing. I have seen this lizard man, or he's always. He's split as time. Look at me, deal with me. Yes, eyeballs are all black. No, I think you have a distorted view of yourself. So to them, they inject synthol and to the average person, like, man, you don't look,

it's like an an- okay, have you ever, I've worked with like really, really sick people. I don't mean sick in a bad way. I mean sick like mental with anorexia. And I've seen, and they've come to me after they've done the therapy and kind of recovered. And they'll show me pictures and they'll tell me, I thought I was fat in this picture.

I thought I had a problem. So you think it's that? You're so distorted with your view. I think it's more attention. I think it's more that. You don't think they look at themselves and think it's a good body. I'm not completely disagreeing.

But I do think that there's more, it's more like the child who got no attention like it's more like the child who got no attention It's more like the kid who got no attention growing up So he acts out to get attention even though he just needs love and wants the good attention Any attention is better than no attention. And so I think it's more you know, you would be surprised and have good friends It's home. You're being an idiot. Yeah, right. Well, you would be surprised a lot of these people They hide themselves they cover themselves, they don't want anybody to look.

It's all about their own distorted view of themselves. Not the guy, not the guy we're talking about. Not what we're talking about. It's proud of it. He's flexing all the time and showing himself like that. Yes. That is so anti-like, it runs me so wrong. Not because you're doing stuff to your body

that looks weird or whatever, you own your own body. It's just because it's so anti, it's like, you want your muscles, it's not muscle, it doesn't count. It's artificial health. It's like all the signals of balance. Don't act like, hey, don't act like you didn't think about calf in plan. About what? Caffin plants, I will. Never. Yes, you did.

No way. I know you did. Of course I did. I never. Of course I did. No way. Yeah, I looked into it. No way. Did you really? I did. Did you get the price and everything? Yeah, I did back What are the options like what is it material wise and all that I just like boobs? I mean you go get like a like what type of look you get You know I'm saying like a rounder fuller that and a good doctor will tell you like they put a nipple on the back of my

No, not like that You know I'm titty cats. They're supposed to I want bionic ones That's a cannibal here's why I would never do that because it's muscle I don't care It's like if it's not muscle. It's not strong. It doesn't make any sense to me But I get what you're what you're saying get what was it held for you. Oh, I was 20 Yeah, I was too little it was right when I started making money. Somebody say something That's it. What do you mean something? I'm gonna get some people saying shit about my cab since I was a kid

You don't say somebody say something you see I, I'll never forget when I got compliments on them. Those memories stick out big time, you know what I'm saying? So I used to carry myself around like this all the time, like my shoulders all the way up just to try and hide my bony shoulders, you know? Like, so dude, I get it. Like that was something I was always conscious of, like, take my shirt off, I'd be like, hey guys.

Maybe that's what you had. What's wrong with you? Maybe it's like you had angry issues. You were just uptight all the time. Yeah, just super uptight. Why are you so pissed off? I don't know, mom. I always mad at my brother.

I was like, everybody. It's just it's, yeah. Yeah, I mean, obviously I didn't do it. And for the reasons that you said, it's like, it's a muscle. I, you know, have I, and, you know, I had to ask myself, honestly, have I ever truly went after it the same way

that I have other muscle parts, you know, and I never cared enough to really do it. Now I did when I was competing. I mean, I gave my calves attention like no, like nothing else, right? Because I had to get on stage in shorts and I was like, there's no way I'm getting up there presenting this mat like this ripped physique

and then I have these terrible calves. So, you know, I trained the shit out of them to get them to where they were. I know. So, stubborn fuckers. Oh, they were. I mean, I just, shit out of them to get them to where they are. So stubborn fuckers. Oh, they were. I mean, I just the amount of volume I had and they got like so the way my body type is right have very.

They got Vainey. Yeah, they got just vascular and you know, I maybe I got like an inch and a half, maybe two inches, you know, I'm like, you gain like a good inch. Yeah, you and I both were having a good time trying to get our calf. Yeah, yeah, it was a and it it, doing a clue, you're pumped and they're pulsating. And you know, I'm being, with all those veins. Yeah, being completely transparent, I just don't give a shit enough to, just in this talking shit

because he's got kinkles. He's just got big ass thumps. He's done like, he's like five times in his life. Never. Yeah. Have you ever done a calf raise in your life? Be honest. Why? why would I do that? Exactly. It's a demonstration for like my client. I'm like, this is so stupid. This is so stupid.

This is how you do these. Yeah. I have no clue though. I've never done this before. Yeah, but I probably even got it wrong. You know that. It's like that though, the guy in the gym with the best calves does not lift his calves.

Get out of here with that. You know what I'm saying? It's one of those genetic body parts. But I will say this, let's be honest, there's a good chunk of the reason why people think their calves are stubborn is they don't spend the time on them like they do the other body parts. Well, no, I'm guilty of that.

I prove that, I prove that. You know, I definitely got to a point where I actually got goblements from, believe it or not, so I know that. That's right, and some girl come up to you, just randomly. No, I do, that's even better. I had a guy in a plane, I was getting off the plane.

That's the best couple. Yeah, the older guy too, he just came, I did dude, that's even better. I had a guy in a plane, I was getting off the plane. That's the best couple. Yeah, older guy too, he just came, hey man, it's a cabs are super impulsive. Dude, compliments way a lot more. Especially like an old dude, like an older dude that you could tell has been lifting his whole life and stuff like that.

Depends how he's looking at you though. No, no, it wasn't like that. No, it wasn't like, hey nice cabs, where you staying at? Yeah, it wasn't like that. Your cabs are ready, you just go all the way up. Yeah. You're gonna fall me in your spark? Yeah, no, it was not me.

Was it like that time of a compliment at all? But I mean, the amount of effort, I mean, I just, I don't care enough to train them that much right now. Like that's just the amount of effort to get them to, you know, like, just better than terrible. It's not worth it. I'm still trying to train mine, but they just, you know, it just says a kid,

I almost never trained them. I didn't have a calf machine. I worked out in the backyard. And so it was all, you know, barbell dumbbell exercise. Well, you guys saved that. Definitely didn't run. I've definitely worked my calves.

You know, like I sprint, I've jumped ropes, like I, you know, very explosive stuff. You have a fucking, I did all that stuff. I played basketball. It was a joke. Yeah, you do his jump for a fucking living. I feel you. I didn't do nothing for me. You were just saying it wasn't like, you know,

I neglected them or something. You were the strength shoes. I did. I did strength shoes. I did all this stuff. So I actually trained. My brother did that too. So the first muscle, ironically, right, the first muscle groups that I was training when I first got into a gym were caps? Yeah, it was for basketball. So when I first started lifting,

this is before like, when I talk on the show about like lifting, I consider that when I was like 17, 18 and started got my own gym membership and then I started to care about building a body. But before that, I had, you know, 15 years old and stuff like that when I was a freshman sophomore in high school. I'd go in the... You do a dabble.

All I would do is calf stuff. Really? Yeah, because I thought it would help me with my vertical inside playing basketball. And so that was the only thing I did, even though I didn't do a lot of it, I did that, I did strength shoes,

and yeah, that shouldn't translate into anything. No. They looked terrible and they performed terrible. Yeah, I looked like some platypus out there on the basketball court. I mean, I didn't do a lot of exercise, but I was lucky enough to find the right information and then do kind of well balanced stuff.

Lucky enough, more balanced than most people. I didn't just do arms and chest. I did everything else, but calves was, I don't have a machine. What am I gonna do calves on? Whatever, who cares? I'll just do squats. Yeah, that was my approach.

Speaking of the old guy that gave you compliments, have you ever had that experience where you're like on vacation? Is this ever happened you in Katrina? You're on vacation in the pool or whatever, in the like 50 something year old couple looks kind of there. You can tell it kind of fit come over. Yeah.

After a few drinks, you're like, what's going on here? That's happening. Why are they acting so flirting? The couple hitting on you? Yes. So I, less with Katrina, I had a girlfriend before Katrina that I dated that she just attracted Swinger people. We would go out, I could think of three different trips before Katrina that I dated that, she just attracted Swinger people.

We would go out, I could think of three different trips that we went on that we get. Probably when you go to the bathroom, she's walking over to me. Hey, if you can keep me close, my boyfriend. Maybe this whole time, she's like a Swinger trying to close me and I know you're like, God, this is so random.

Why is this every time we go out, we meet Swinger? She's calling him and telling him, like, hey, we're gonna be in Mexico with down here at this time. You just show up. Oh, you gotta use close hand. I gotta gotta do yeah. No, that's the move I was at a high school reunion and one of my friends like good friend Brought this girl I had met I thought it was his girlfriend. It wasn't his girlfriend

It was just a date and so then it got me thinking later like what kind of date? But like she started hitting on Courtney and was just like kind of like slowly, like oh my god, I love your hair. It was like just kind of touch her hair. I love you, I love you smell. You don't look like you belong here. You know, like with saying all the stuff and like, her is told me she's like, she's like really coming on strong.

Yeah. And I'm like asked if I friend, he's just laughing. We're just laughing about it. Just like that's terrible, but anyway, how'd you feel about it? Yeah, yeah, but also, you know, we're considering. Yeah, but that was just funny to watch all that kind of go down.

But I do feel like that's the move, right? You put, you know, the girls usually the one that's gonna go approach it, right? They're the communicators, guys are instantly creepy, totally. It doesn't work when they do. You have to have this approach. Speaking of trips and party, you guys are making me think of something that I've been actually been meeting with the podcast. Ironically though, I can't, I'm not now,

but I was last week, I think I sent a picture of it to Justin. I am totally digging the, it's called Red Stagg, which is Jim Beans Black Cherry, and then Crown Royals Apple. Yeah. Those two, and I know we're not like big, a flavored, yeah, a liqueur sort of version.

Bro, they're not like, they're working 70. I mean, they're whiskey. Yeah, dude, it's just got a little flavor to it. I can actually drink it on the rocks, which I've never, Oh, they're delicious. Are you having it like weekly or what's the deal? Well, I'm not doing anything right now

because of my diet, right? Right now. You're following the Adam Vord diet. Adam Navor. Adam Navor. Adam Navor. Right, it's not, it's, you know, of course as soon as I started posting pictures of nothing but meat, it's not, it's, you know, I, of course,

as soon as I started posting pictures of nothing but me, everybody's like, oh, you're following the carnivore diet. No, I'm not. Dang. I am not following anybody's diet. I'm doing like an elimination thing for myself with my own fucking rules.

Yeah, he's including rice, okay? You just ate a large chicken before we did this podcast. Yeah, he does have rice too. I, so I had, I, I've, I had, I've allotted like, you know, and yesterday I didn't do very much of any rice at all, but the day before that I had a cup of rice spread out throughout the day with someone, just to give me some sort of texture of it,

because I don't think that's the offender, right? So that's the way I look at it as I'm gonna, and I'm like, you got rid of everything, except for the things you're pretty sure don't bother. Yeah, I feel pretty confident that, and so far so good, like what I'm seeing, right? So I think that- You're noticing already?

Yeah, I already noticed my psoriasis doing better. I noticed, what I noticed that I was really surprised is I didn't think that my gut was inflamed. You know, I just didn't think I was just ripped right now. So I just saw, I'm a little soft, fluffy right now. But literally the day after I did a full day. So I started it like midday over the weekend and then the first full day of doing it,

the next morning I woke up and looks like I had leaned out like 10 pounds, 10, 15 pounds. I didn't drop that weight. All I could think of was like, wow, I probably released some water of course. But then also I probably lowered some inflammation right away. So notice?

Yeah, and the reason why I think it's that is because I also have been dealing with the golfer's elbow, and that has already started to get a lot better too. So I probably had some inflammation there, probably had some gut inflammation, and already it's starting to subside. So that's what I'm noticing already from it. And surprisingly, what I thought I would absolutely hate eating this way, it's not as terrible as I thought I was gonna be. And the reason why I think it is it is I'm very surprised by how little cravings I have right now.

Well, dude, you eat that much protein in meat. It's satiating as hell. Adam Jenik. Yeah. You come to the bathroom in front of every thing. Alio. Hear me out. It's not, I thought I would have a really hard time

cutting out all the carbohydrates. And the only thing I am having a hard time is my workouts kind of suck right now. My workouts are weak sauce. Yeah, I'm weak, right away I noticed like a dip in strength. Like, already I'm the weight I was doing last week. Once you get over that, you're fine though. I like that too.

When I feel myself get weaker, I'll teeter for a couple weeks. I'm like, oh, I don't want to get weaker last week. Once you get over that, you're fine though. I like that too. When I feel myself get weaker, I'll teeter for a couple weeks. I don't want to get weaker. And then once I get over it, I'm like, whatever, I don't care. Then I'm on point. That's how I feel too. I'm very similar in that way that it's like,

it's just part of the process I'm not worried about. So you were having this, what was this thing called red stag? Yeah, yeah. But now you're nothing, no alcohol at all. Yeah, it's not gonna mess you up. Yeah, I was doing that the last couple of weeks. I was just sharing this because I've been meaning to bring that up.

You know, I've found these like two alcoholic drinks that I like. Let me ask you a question. Let me ask you guys both a question. I don't drink that. I had a little bit yesterday. I actually had a little bit of wine yesterday because yesterday was the official book release.

And so Jessica and I went to, we went to dinner. Nice toast. Yeah, we went to dinner at, was it, Willard Hicks there in Campbell? Nice old steak place or whatever. I had a glass of wine and enjoyed ourselves a little bit. I didn't have Z-biotics with me because I only had one glass of wine.

Do you guys use it? Yes. You have one drink or you just use it when you have more. Yes. Okay, so here's personally a way to, yeah, I'm gonna have multiple just because for me, I mean, I don't really feel like a few of them, but I know you guys a little bit more since.

I am extremely sensitive to alcohol, and they tell you what. Me too, because I had one drink, and I could tell. Yeah, so, no, no. I should just, because I thought to myself, one drink, what's the big deal? No, I feel, I feel even just one for you. This is the only reason why I'm even experimenting

with alcohol like this. Like I would never, ever have a hard drink like that on a Tuesday. Never. Cause it makes you feel like dog shit, right? Yeah, because I just don't sleep well that night. The next morning I feel slug, even from one drink. But now if I have that, I can have a,

and that's what's kinda cool is like, and I don't need to have three drinks. I literally can just pour myself one good stiff drink on ice like that, have the Z-biotic right before, and then I could kind of sip on it while I could turn it in our hanging out stuff. And I really, I enjoy it. The one drink, I had one glass of wine,

and I'm like you, I'm sensitive to alcohol. One glass of wine, and I could tell my sleep was a little off, I woke up a little bit more groggy, and for me it's my gut, right? My gut felt off. I had to take charcoal, which helps, but it's not like zybotic, so I thought, you know what, anytime I drink alcohol, I'm gonna take this.

So I still use the charcoal if I do multiple drinks. So it's become- So it's stacking. If I am going to have a drink at dinner or have, like I just mentioned, which by the way isn't very often, right? It's, you know, maybe I'm doing, even in the last month or so where I've found these drinks,

I enjoy maybe one time in the week I have a drink or something, I will have the Z-biotic. Now, if I have a night where we went out with Justin and Courtney where we're gonna get down, like we're gonna have four or five. If you're going with Justin for sure, right? We're gonna have four or five of these. Better Z-biotic up.

Yeah, not only am I Z-biotic up, but then before I go to bed, I'm pounding water and I'm taking two or three of those charcoals. So that's kind of like my recipe to like make sure that I don't fit. And I feel great, dude. I tell you, I feel really, really good.

It makes a big difference. It makes a huge difference. At least for someone like me who I think is so negatively affected by alcohol, I don't think everybody's like this. Like I think there's some of these some people that hear this or try that out. And they're like, oh, I don't really do it as a difference.

But if you're somebody who doesn't drink a lot of alcohol because of the way it makes you feel, to me, those are the people that are probably gonna feel the greatest difference with a product like that, is that, oh, wow, maybe that's part of why you didn't feel so good. And that's what Z-biotic is really helping. So speaking of diets, you guys know how I like to increase

my dietary cholesterol intake to see kind of what happens. When I do, I get stronger, right? So I kind of went to the extreme relatively recently. So now I'm up to about, this is that now, I don't necessarily advocate for this, although it's probably fine. But now I'm up to about 10 to 12 egg yolks in the morning. So when I go back and I make my shake after we work out,

are you doing just substantial? Are you just drinking 12 egg yolks by yourself? He eats it raw like rock. No, so I'll do that sometimes. You mix it with anything? Yeah, so I'll put the, I'll put like, organified protein there. So this morning what I did is I did,

I brought a dozen eggs, so I do 12 egg yolks, water, and then two scoops of organified protein. So it's like 50-something grams of protein, tons of the dietary cholesterol, which if you look it up, it helps with recovery, muscle strength, all that stuff. Of course, at your own risk, raw eggs always runs the risk of salmonella. Salmonella, although the risk is actually quite small, I've never, nothing's ever happened to me.

But I've been doing that and I can tell, every time I do it, I just get strong. Is it really strong? I actually really like raw eggs and shakes. It makes it gives this kind of frothy. Well, as long as you're blending it with like a protein powder, I think that helps the kind of like, the consistency of that's a little better. Just the slimy.

Yeah, no, I couldn't do just a eight. Have you tried it? Have you tried just swallowing them? Yeah. It's not bad, it's not hard. It's actually easy. Well well you guys saw me do this in I mean you train yourself to do it I did it for a long time I just feel like you're okay with taking down slimy stuff like that you gotta open your

goal it open the goal it like you're okay and to make you have a make sure you have a good time for Justin and I you know it's different for Justin and I, you know what I'm saying? It's different. Yeah. I know. Hey, you guys try the new operating manual. Yes, or it on your face instead. Oh, that's, I'm sorry. Muscle memory. Oh. Anyway, but I love it.

It works very well. There's some great art. We can actually look up, dietary cholesterol. You can do this. Google dietary cholesterol and muscle strength or muscle growth. And read the studies. It's actually remarkable.

It's actually one of the more dependable things that can cause muscle strength and muscle growth. But people freak out. I have something I wanted to talk to you guys about. I read this article yesterday or the day before. I think it was, I think it was Basecamp who came out and said it, Basecamp or Coinbase. Oh, I saw this. Oh, you did.

So Basecamp and Coinbase have now made it a rule that you cannot talk about politics on that one. Smart. Brilliant. Smart. Okay, so this, I don't know if people remember, but this was like kind of the standard. Yeah. Like there was like certain things, politics, religion, death.

Like these are, these are things like as a bartender and as a bartender, you just don't bring that up because inevitably you're gonna get arguments, you're gonna get like, you know, people that are gonna get really pissed off or just like, just very impassionate about these topics. And it's just like why? This is deterring us all from just having to get tired. Yeah, it's because politics has permeated

every single part of our lives. It's taken over our everyday life. And you want to ask yourself, why? Why is politics and everything? Because they spend a lot of money making that happen. You got to remember that these political parties have very, very wealthy backers and sponsors. And so we know of the billions of dollars

that they spend on during election year or whatever. What we don't know is the, how many news agencies are being pushed in a direction. And we know for a fact, you don't need to be a rocket scientist too. Just pull up Fox News and CNN on the same thing that's happening and it's two different stories. How can the possibly be?

Well, one is worth the one part. It's a positive narrative. It's so frustrating. Science has become influenced heavily now by politics. So climate change has become a political conversation. Eating beef climate change has become a political conversation, eating beef or meat has become a political conversation. Like every economics, political, everything is so damn political and what happens with that is you have a lot

of money making people feel very negative about certain positions. So it's like you bring up politics, here's what happens. Now people start judging each other, they start to argue, things happen at work. Brilliant, it's brilliant that they said that. Don't talk about the shit at work. It's really interesting.

I always talk about my analogy is that politics is sports for nerds, right? I feel like in the last, I don't know, four to eight years, they've done such a good job of capturing people that weren't into either one of those. People that were not politic people, people that were not into sports. They've literally forced it on us.

I do, that's how I feel. Yeah, I feel like there's fucking hate it. There's friends and people that I'm connected to that I know were not into any of this. Even myself, I got sucked into it. I've openly talked on the show since we started that. Eh, I don't pay attention to that bullshit. I mean, I have found myself,

they've done such a good job of getting you social. Oh, okay, too. They've also used this phrase, like silences, violence, or whatever. It's like, if you're, you have to have an opinion. You have to say something. Like, no, not everybody has to say something. Actually, we prefer if you don't, right?

I don't want to listen to your opinion. How about that? And it opens up companies. So once companies open open up the door like when they have this policy That's like we'll listen to everybody and we want to make sure that we're ultra-inclusive So make sure you say what you're complaining So then they open up this door and it's like there's this never ending like and then you're a CEO Like what do I do like this? You know what was that publisher that was, there were people trying to go on strike because they were gonna publish a book from this author

who has, you know, opinions that are different from their own or whatever. It's become so strange. That was JK Rowling. Was it, oh, that was one of the most popular. Yeah, yeah, JK Rowling, they all tried to do that to ban her books and stuff like that. It's like, everything has become so political.

And one of the best things you could do for, in my opinion, is a company is, we're not, sorry, we're gonna ban these conversations we're going to ban these conversations. No, I hope that spreads. Yeah. I hope, yeah. You think it'll stick, you think that it's not going to be a problem, what do you think so net?

You think we're going to see more companies follow that? Or do you think some of these companies are two-in-a-twind? I wonder. Two-in-a-twind with the government already that they won't have an opportunity to do that. Um, I don't know. I think of like Google and Facebook, like why wouldn't they, and Twitter, why wouldn't they, well, they've already set, they, see, problem with those tech companies is they've already they've already developed this culture like how do you reverse out? Of what they've already done. Yeah, that's a very difficult thing to do right?

I think you have to do they have social platforms where exactly other people are on there So what you can't talk about at work But then you can get on your on your phone and tweet it out or you can get on Facebook They've encouraged it for so long that that's all part of their, like they want all their employees talking to each other constantly. No, it's, I swear to God, read any article. And nowadays you can read almost any article. And science, documentary, does I go on Netflix and I watch documentaries?

And just because I'm hip to it, I can tell like, oh, this is political, this is political. I wasn't watching a freaking documentary on the Amazon and it turned into this political thing or I wasn't watching this documentary on eating a particular way. Well, this now turned political. I've made a concerted effort this year really to block a lot of that shit

and to really just consume more things that I used to really be passionate about music. And so that was one thing too that I was trying to address that with my kids. And so I don't know if I told you guys, but Ethan's been doing music and he's been learning the trumpet. Did I play the trumpet?

You played the trumpet? When I was a kid, yeah. Cool. I got another little salad on my hips. Yeah, I could only hope. But yeah, so he's been doing well with it. He's kind of struggling with whatever, but I was having a funny conversation with him

because I was like, well, you know, your uncle, he used to play the horn, but he played it in a very unconventional way. Did I ever tell you guys this story? No, no. Okay, so we had this little horn, it was like a decoration piece, right? Definitely. And this brings up this point that I've been meaning to bring up the whole thing. This is the dark art.

This is the dark art that he figured out, which I don't know if a lot of people know how to do this or not, but he literally, like, you can belt Shawn Command, right? You can swallow air, and then you let out. It's the whole thing, right? So you can also do that with your butt. What? You can suck in air, and then blast it out. No, you can't.

My brother's living proof, and honestly, he can't kill me for bringing this up. Maybe he needs to get checked out. It was something. I don't know how he did it. He had some kind of control with it and he could consume the air blast out. So he has this little decoration piece.

It's like a little horn, right? And so the funny thing he'd get on the ground, he'd bring his legs up in the air. He sucks, it makes a loud noise too and he sucks it in. And then he'd put the horn there, he'd bring his legs up in the air, he sucks, it makes a loud noise too, and he sucks it in. And then he'd put the whole, and then he blasted it, and it was like, you're really? Yes, and the worst part is, we had company over one time,

and they're looking at it, and they're like, oh, I'm making a joke, put right to their lips. Oh! I just died of like, you have no idea where that's been. Oh my god. I believe I feel like he belongs in America's Got Talent. I think he's got something there. So I'm like, now if you can actually capture that talent

and then add notes to it, do you? You got to be able to open your, that would be amazing. You have to be able to open your butthole and create like a suck in vacuum. That's a very specific talent. It was incredible. And he could do it more than once.

He could do it like all the time. Like it just like you can swallow air and belt. I swear it was the same thing. Yeah, yeah, I'm not gonna lie. Okay, I'm not gonna lie. It was a true talent. I'm a little bit jealous. Yeah, like that would be so like when you were just a guy.

Yeah, you know what I mean? I see all the opportunities. The party, true. Like right now we're finished with the podcast. I'll thank you. You could literally have an only fans just about that. Bro, yeah, no, just, even think about this way very simply. Like we're done with the podcast.

I'll thanks everybody and just walk by Adam and just right by his face. Anytime. Just drop. Anytime I'm up, dust on command, there's so many options. And you would all have to give up. Cause at some point you try to get me back, but I'm always loaded.

Yeah, I'm saying. Oh, yeah. That's just chambered. That's a pretty easy way. I'm gonna take his back to business talk because I saw something. You're gonna make a business? That's a pretty... That's a pretty... That's a pretty... Back to business talk, because I saw something... You're gonna make a business out of this. Yeah, yeah, yeah. Your brother's, he's got money coming out of his engine.

Yeah, I'm telling you. Justin swished his over and far, I'm gonna switch his back over to a business competition. How bout on it being acquired? Oh, you don't leave her, right? You don't leave her? You don't leave her? You don't leave her?

Yeah, a huge company, massive company. Yeah, when all kinds of brands like Dove and I think even Dollar Shave Club, they bought out. Max Body Spirits. Well, they're a public company, which means they're going to disclose at some point with the, with the, with that look. Yes, I'm wondering how I'm very curious.

I cannot wait. So it's so interesting to me because we have somewhat intimate knowledge of that company. And I think that we've expressed that, you know, when we first went over there and kind of saw how things were operating, we're like, we're very impressed with what we saw, especially for how cool it is.

Very cool brand, right? Looks cool and stuff. It's connected to Joe Rogan, makes it even cooler. A lot of people love Aubrey Marcus, like, it's cool. But as far as the way it's operated, I think that's what we thought, oh wow, this is a lot of stuff that needs work here. And from what I understood,

it wasn't doing so great for the last like three to five years. It was not, when you talk about great performing supplement companies that we talk about, or we hang out with our friends over at Legion, or GANIFI, I mean, those companies are just every year scaling and doubling revenue and stuff like that just because they're doing so well I don't think that's what was going on on it now. I do know that they sold right after this pandemic And they do have online courses. They do sell equipment and so I'm so curious is did did somebody whoever is responsible for making that transaction happen?

Did they get them after a peak year during a pandemic and did they did they full an investor going wow this is hard times for most fitness people. This company is elevating and will be equipment site was definitely not the appeal. I would venture to to guess because those margins have just never been good unless you find some hack and wait to be able to do it better than everybody else. Yeah, but during COVID, if you sold one of them, you were making, you were making some money. You're right. People weren't letting it in.

I guarantee people were paying pre, because that was what I did. Oh, you're right. Remember when I criticized when they came out with the whole Marvel line. Yeah, I said to America, my theory was the licensing fee for that alone. I can't imagine you could sell enough equipment just to pay that. Yeah. So that was my speculation on it. But to your point, Sal, you know, and that's nothing to do.

The kettlebells are overly priced, the weight plates that are done in the Marvel overly price, but during a pandemic when nobody could get any weights. But you gotta imagine a company like Unilever that owns I think like 50 companies, it's a huge company. They've gotta have some pretty good people there that went and said, let's look at your PLLs the last five years.

Okay, so this goes back to our point before that we were talking about with, you know, not, okay. So if you go into, if you're them, right, and you're looking at their last probably three years of PNLs, and let's say they were kind of hovering whatever, and then all of a sudden they have this record breaking year when most fitness companies struggle, okay?

A majority of fitness companies last year had their worst year, especially if you were brick and mortar, but they have probably their best year. They if you were brick and mortar, but they have probably their best year. They have a banner year after coming in. So maybe they see that as like the resiliency that this business has. Like, oh wow, look at this. They're cruising around, cruising around,

and my guess, I have no idea by the way. And my guess is there's somewhere between a 50 and 70 million dollar company, like as far as that. Do you think they got bought for that much? Or that's what they're- I think they're revenue. That's what I think they were cruising at before paying that. So do you think they sold for? I don't know.

Maybe over 100? 300 million maybe. How much did the Primal Kitchens sell for? Remember, he sold that to Kraft? That was quite a bit. I think it was like 100 and something million. Yeah, that's interesting. You know, the thing was supplement companies.

People don't realize this, but the margins aren't phenomenal. Terrible. If you're like, if you do a good job, your margins are like 10, 15%. If you're doing a great job, most supplement companies margins are less than that. So what does that mean? That means you're selling $10 million with a product to profit $1 million.

A million dollars in sales would profit you $100,000. That's why it's not as impressive when you hear numbers like I just said, like oh, they might have sold for $100 to $300 million. It's like, that sounds like a lot, but the overhead to produce that kind of money is extremely high and the margins are terrible. It's like the strategy is to start a supplement company,

grow it, and then sell it. That's how you get your payday, right? Is it a sell it to another larger company? Right, and I don't know if the, you know, the leaders though with the, like, AlfaBranos huge, right? Like AlfaBranos, they're like one if the, you know, they're the leaders though with the, like Alpha Brain was huge, right? Like Alpha, they're like one of the, they had a, they had a,

those solar flags should probably, I believe it's still, I think on Amazon it's still ranked like number one or one of the top three, neutropics that are out there. So I think that is interesting to a company like that that sees that market growing and they have that and they have a whole wellness brand.

They know wellness is growing. And they have a banner year during pandemic when a lot of these fitness companies are struggling. And you're seeing their stuff at, you know, they know wellness is growing, and they have a banner year during pandemic when a lot of these fitness companies are struggling. And you're seeing their stuff at Whole Foods and retail. I see that stuff there all the time. On it? Oh, at Whole Foods? Oh, yeah.

I didn't know that. Yeah, Alpha Brain. I see Alpha Brain there. I didn't know that. I think that's all I see there if I'm not mistaken. But there's always Alpha Brain's always there in the packets, the little packets. Yeah, so I'm going to go out and say

that if I had to speculate on what they sold for, you'd say more than 100 million. Oh, well, if they did less than, I mean, you, three X EBITDA would be, if they sold for 100, that means they only had a $30 million company. You think supplement companies are getting three times EBITDA?

Yeah. Oh, yeah, that's what you should expect. Especially if you're scaling. If you've been scaling over the last three to five years, you had a banner year like that. EBITDA was that, earnings before interest years, you had a banner year like that. You bet that was it. Erning's before interest taxes debt. Yes.

That's something like that. So if they did that, if they got sold for a hundred, then that you would speculate that they're probably doing 30 to 40 million. So if they, and so I'm guessing that they sold somewhere between 150 and 300 would be my guess. Was there total sales? Oh, you mean that they sold for?

That they sold for. Which if you divide that by three, would give you an idea of what, and again, we're speculating, I don't know for sure, but that's kind of what it would look like if they did that. I wonder what direction Unilever is gonna take them, what that's gonna look like. I know, yeah.

What does it look like in terms of, yeah. I'd be really curious to see like what direction on it's going to be. Well, now to your point about them being a massive company who goes in and sees that, you know, maybe this, so if this takes off and does really well, what I would speculate that they saw was, okay, they went in, they have this banner year during one of the hardest times, they're profitable, they're doing well right now. And when we look at the operations, we're not impressed.

Like the operations are a shit show, and yet they're still having this much success, and they have a good looking brand, and they're in a space that's growing. They may go, okay, I could go, I could fire, fire 60, 60% of these employees bring in our, automate everything, bring in my CEO, bring in all my players, and we will get this thing

running like a well-oiled machine. So that'll be interesting. That could be a thing, right? They could have gone in there and said, oh, wow, look at all this wasted, like these people, what do you do here? You know, what you're working on? Well, that was our experience.

I mean, that's, when we went around there talking to people, I would ask these employees, like, oh, hey, what do you do? And they had a hard time communicating to me what they did for coming. Yeah, well, in the thing about on it's like, it's based on cool, you know, like, so how, how's that going to play into, like, being unilever? Like, how are they going to, like, keep this whole, like, edgy hip, you know, ayahuasca? Well, say what you will. I mean, if they sold for big money, that's a big success. Oh, yeah, that's a big

success. Yeah, I mean, no matter. For sure. I think it was the had the Midas touch. I mean, Joe Rogan touched it. I mean, Joe Rogan touched it. What company has Joe Rogan touched that right now that isn't doing phenomenal? It's like, he is the Oprah of today. That was like, for sure.

Almost every company, their goal was to get to Oprah. Every book. Yes. Oprah had you on her show the best of it. If Oprah could touch this thing, it's get to Oprah. Every book. Yes. If Oprah had you on her show. That's right. If Oprah could touch this thing, it's guaranteed to go. Joe Rogan has that kind of influence that if he touches a brand right now,

it's almost, it's hard for it to fail. And so maybe they see that, right? They see that, okay, it's doing well, but it has lots of opportunity to do better if managed correctly. What I hope for them, you know, because I don't wanna see anyone fail, or I'm not rooting against them,

is they don't think that this like, oh wow, this banner year in the pandemic shows just how good they are, how resilient. I would just imagine though, these investors with this, you know, you don't ever gotta be a billions of dollar company, right? Yes.

I would imagine that they're smarter than just looking at one year, right? That they're looking at. And I know what you mean, they would consider it. Like, oh, this was a tough year. They did well, that shows some good stuff. But they've got a long history. You've got to look at all the PLL's and all.

They must fit a need that they have in their portfolio. You're like somewhere, like, oh, we want to get into this direction. That's how I feel. And maybe you see it as you can get it for a discount or a price. You know what I'm saying? You ain't going out and buy an, um, organifi or a legion.

I mean, you buy one of those companies and you're spinning at least, you know, a lot of money. A lot of money. A lot more money. So maybe they see that as like, okay, they've, they've cornered a market that we need in our portfolio. There's lots of opportunity to do it better. They had some resiliency during the pandemic, which is good during this weird time that we're all in.

And for this price, yeah, we can go in and bear a minimum, we can maintain this shit, or we can take it to another. It really is amazing. Being in supplements for as long as I have, it's really crazy to see this industry turn into what it has. Supplement industry was nothing back in the day. It was like, it was nothing like it is now.

Now it's these are billion dollar companies, companies that are just crushing supplements have permeated every part of our life. But back in the day, you want to buy supplements. Like, where do I go? You got to go to the corner, beehive, or whatever, supplement store. And then maybe they'll have a couple things

and that's it. And there's a picture of a buff dude on the cover or some weird name. What do you attribute that to mostly? EAS. EAS took it to the next level. Yeah, weeder was one of the first. Because they got in like Costco.

Yeah, Beverly International weeder. Weeder to me was the first to see, like you know what I think of weeder? And this is, I don't know, hopefully this is disrespectful a little bit, but. Yeah, careful. I know, I know, I know. Kind of tap out of UFC.

Like they saw a huge, okay, huge growing space and attached a t-shirt line to it, exploded head at its moment. Well, we just thought of reasons why it grew. I mean, we just started, he used the magazines as way to promote his athletes. And so he brought Arnold over, I mean, without Arnold, let's be honest,

would we'd have even have done what they did, right? Brings Arnold over, puts him as magazines, uses the magazines as ways to promote his contests as his athletes, and then use them as ways to sell, his supplements. So he was one of the first, it was one of the first companies to really do that. And then you had like Beverly International's very old

twin lab came out, number two lab was in here. Well, my point, Dole, I've talked about Weeter where I was going with that though, is it's, and what I mean by, because I know it's kind of a bad parallel that I'm drawing here, but is that he, in that community, he did really well. Yeah. Like EAS took it to the masses. Correct.

He didn't take it out. Yeah, no, nobody, no Joe Smo knows. No, Bill Phillips took it to the next level. Yes. Absolutely. Bill Phillips, I think, was the first guy to have like a hundred million dollar supplement company. He came out and he had Body for Life, which was a best seller. Everybody was doing it. Sold a supplement. He came out with supplement review books, right? So these books would tell you about what supplements were good. Of

course, the supplements at the top were here. Not knowing that he was making it really. I mean, very, very smart marketing. But yeah, EAS was Bill Phillips was the guy that wrote the really wrote the book on What you see now with supplement marketing. Yeah This quaz brought to you by organify For those days you fall short on getting your organic veggies or whole food nutrition Organified fills the gap with laboratory tested certified organic superfoods to help give your health a performance the added edge Try organic I totally risk free for your health a performance the added Edge. Try Organified, totally risk free for 60 days by going to Organify.com.

That's O-R-G-A-N-I-F-I dot com and use a coupon code MindPump for 20% off at checkout. Our first caller is Kyle from Wisconsin. Hey, what's up Kyle? How can we help you? Hey guys, first off I just want to say thanks for everything you guys do, especially for someone like me that has been looking for quite a while and I know that I do things wrong, but I don't know why and you guys explain kind of the reasons that things don't go correctly for like weightlifting and stuff. So that things don't go correctly for like weightlifting and stuff. So like my deep squats, I totally started doing that now,

and now I actually see things in my quads and calves unlike I've ever done before. So thanks for all that kind of information first off. Awesome. But my question is, so I've been doing your guys's suggested mini cut and mini bulk. And I do it at three weeks, three week intervals right now. I noticed when I do a mini cut, I lose about five pounds in the first couple days. And I didn't know if I was supposed to read just my macro was kind of after that initial weight loss that I'm guessing is from water or do I see just going with my previous macro breakdown.

That's almost certainly water. Especially when you go to a cut, right? So you're reducing calories, probably one of the places that you reduce calories is in carbohydrates. For every three grams of carbohydrates, your body takes in, it pairs with about three ounces of water. So you can guarantee that you're probably, and then plus your sodium intake probably naturally comes down a tiny bit, which also retains some water. So I would guess that most of that is water weight. And so long as you feel like you're seeing good progress

in those three weeks, like you feel like you lean out, I wouldn't readjust or calculate your macros. I mean, how has it been so far? I mean, how many cycles of the three on, three off? Have you gone through now? Well, I just started a bulk van again this week. And so I only did the one cycle of cutting. And then I started this bulk.

I actually bought you guys this shredded package. So I started a bulk with the first phase of the aesthetics package. And the cut went great. I lost an extra couple pounds after that initial weight loss of water. So I think it went great and now I'm on this bulk. I didn't get the same water retention that I've thought that I would have when I lost it for on my bulk. Is that something that I would be giving usually to or is it? Yeah, you know, there's a lot of variables there.

And now here's the thing with the mini bulk and mini cut kind of protocol. So for people listening right now, essentially, you know, when you're cutting, you're reducing your calories and you're bulking, you're bumping your calories, and we advocate for doing this for shorter periods of time. So rather than, you know, doing like three or four months of just cutting to inject periods of slight bulks in between to prevent metabolic adaptation with metabolism slows down and helps preserve muscle. And you actually results in more fat loss than on the reverse. Rather than doing just a bulk for 12 weeks, injecting some periods of time in there where the calories are

lower keeps the appetite up, helps with digestion, reduces inflammation, and reduces fat gain. a bulk for 12 weeks, injecting some periods of time in there where the calories are lower, keeps the appetite up, helps with digestion, reduces inflammation, and reduces fat gain. But here's a deal. At the end of the day, what's your ultimate goal? If you're ultimate goal, let's say you follow the Shredded Summer Bundle, which I know has maps aesthetic, maps prime, there's maps hit, I believe some other programs in there. Let me think, aesthetic prime hit and the intuitive nutrition guide, right? So you've got at least, if not more,

12 to 16 weeks of exercise programming in there, or longer, so if your ultimate goal at the end of it is to build muscle, then you wanna be in a bulk more than a cut. So what you don't wanna do is do three week cut, three week bulk, three week cut, three week bulk. I mean, you can do that, but you're going to end up kind of bouncing back and forth and kind of maybe slowly progressing over time or staying the same.

What you want to do is figure out your ultimate goal. Is it to build muscle? Is it to burn body fat? If it's to do burn body fat, then I'd say two thirds of the time staying to cut. The other one third, do these kind of small shallow bulk, so vice versa. Otherwise, like I said, you're gonna kind of end up where you're started because you're going calories,

surplus into calorie deficit and it all equals out. Okay, so like if I, so what these phases, I shouldn't switch between cult cuts and bolts per phase. Like I shouldn't kind of base it around that. I should just kind of do like a three-week cut and I want a two-week bolt. It's kind of where you're seeing if I'm trying to lose body fat.

Right, yeah. If your main goal is to lose body fat, then yes. And it's not, and by the way, that's not wrong. What you're doing, okay? I just want to make that clear. Like what you're doing is okay, but to South's point, if your goal is more to get shredded and get lean more than it is to add 10, 15, 20 pounds of muscle,

if that's more of a focus, then you just wanna spend more time focusing on the cut and then you'd have shorter bulk. So I would do something like a three one. So I would be cutting for three weeks, and then I'd run like one week where I would do a calorie surplus. Then I go back to like a three one. So I would be cutting for three weeks, and then I'd run like one week where I would do a calorie surplus. Then I go back to cutting for three weeks,

and I'd run a one week surplus, just to break that up. So if that's your goal. Now, and just like he said, vice versa, if my goal was mainly just to put on size, I'm already relatively lean, I would bulk for three weeks, and then reduce calories for one week. And again, what

you're doing is not wrong because over time, you're going to, you're going to lean out and build muscle going the direction you're going. Sal is just suggesting that if you, if you have more of a focus than in one area than the other, then you'd want to spend more time in that. If you want to see more results in that direction, if that makes sense. Okay. Great. Yeah. And to answer what you asked before, how it's going, I've done the six months dirty bulk basically before in the past years, and then try to cut that off, and then after listening to you guys,

totally changed that thing up. And because mentally, I couldn't cut enough before. And now I think this is a like I can easily change my eating and stick to us, stick to how I'm bulking or cutting so this was just the best thing I could have learned from your guys' show. Very cool, thanks for falling in. Yeah, thank you guys. No problem. Yeah, I think there's two things here, right? One is people tend to have a goal. They go so hard in that specific direction that they their bodies really start to adapt. They start to rent a problem. Right?

So cutting for too long. At some point, the body starts to look at muscle and say, do we really need this? Maybe we should pair muscle down. You you start to kind of slow your metabolism down, right? Hormone issues start to become a problem. If you bulk for too long, you can start to gain lots of body fat. Now you start to get diminishing returns. Going in and out of these goals, really keeps the body progressing. But yeah, if you have a specific goal,

more of your time needs to be spent there. Yeah, you do have to have an overarching goal with that. That way, you can direct it in that fashion. I was actually wondering, I was going to have an overarching sort of goal with that. So that way you can, you know, direct it in that fashion. I was actually wondering, I was going to ask you guys while he was talking like of, you know, if, if say like my whole goal right now is to get lean, like it's, it's summer. And that's my main focus. I know to, to kind of go weave, you know, go heavy on, on the cut, but then also add, you know, like a shorter time for the bulk.

But what about, you know, just more focusing on maintenance instead of the bulk? What's the advantage of going up a little higher? Yeah, so when I say, come out of your cut for a little while and do a bulk, not like this aggressive, it's shallow. So let's say you're doing, by the way, he didn't say it, but it's written up in his question that it says he's just going like 10% over. Yeah, so if your maintenance is 2000 calories and your cut is 1500 calories,

then you might have four or five days it, I don't know, 2100 calories. Just a little bit above. So a little flexility. Exactly, just a bit above to fuel muscle and strength and to prevent that slow down in the middle. I do want to make it clear though,

what he's doing isn't necessarily wrong, right? It really depends on where the person is at. So if you are already in pretty good shape, I actually think that's a great way to wrong, right? It really depends on where the person is at. So if you are already in pretty good shape, I actually think that's a great way to eat, right? Like, let's say he's... It's basically you're doing maintenance, but not being maintenance all the time. Right, and doing that, he'll lean out a little bit,

and if he's not over consuming a lot on the bulk and he's doing a very modern bulk, he should add muscle a little bit every time he does that, then he should lean out every time he goes down the other direction. And actually he'd probably shape his physique up really nicely. Now I would eat something, that's kind of like how I eat, right? Because I kind of keep my body fat percentage in pretty much check.

So I don't need to go on an extreme cut or an extreme bulk. So I do something similar to what he's talking about right now. But if you're, if you are, you know, you got quite a bit more body fat percentage that you need to lean out and that's more of a focus than I agree with you that, you know, doing something that's more three one or, you know, running, running a much longer cut and then going back to a bulk for a shorter period of time makes sense so you see more results in that direction. But what he's doing is not a bad strategy either, just for overall health and getting a little bit leaner and adding a

little bit of muscle. Our next color is Jessica from BC, Canada. Hey Jessica, how can we help you? Hey guys, how's it going? So just a little background on me and my story. So I used to be a chronic overtrainer and under-eater. As a result, I gave myself some pretty bad gut issues and also lost my menstrual cycle for about six years. As a result of that,

I had such low bone density that I ended up breaking a bone so that was kind of my eye opening turning point. So that was about two years ago. I totally reworked my brain around how I train and how I feed myself and my nutrition. But in the process of that, I fell in love with multiple types of training. So I started out more like bodybuilding type training, like split training, moved into more of like functional training. You could call it lots of kettlebell work, almost like CrossFit, Barbell, free weights, all that kind of stuff. I'm also a spin instructor, so I love to,

obviously the cardio aspect. Another thing I tend to enjoy like battle ropes, hit training, burpees, all that kind of fun stuff. More recently since listening to you guys, I got into hit training, burpees, all that kind of fun stuff. More recently since listening to you guys, I got into strength training, more focusing on that kind of four rep range and all my main lifts. So I guess my question for you guys is,

what program of yours would you suggest for me? I do have a Kinesiology trainer background, so I do tend to write my own programs. And I just can't follow one. I start doing it and then I get in the gym and I'm just like kind of all over the place. So I need some help. Jessica do you want us to be very direct and straight about this or do you need soft gloves? I need direct. Okay, so I think spending CrossFit's a terrible idea for you. I think you should be as far away from that as possible.

You've already mentioned that you had issues with that in the past. You're flirting with that right now. You're an alcoholic who's hanging out at a bar. There's no reason why, and the program that's best for you is something like Power Lift. You know, it's a program that's completely focused around your performance and strength,

and not around your body image, not around anything of high intensity with so much, it's literally just about getting stronger. So if I was gonna recommend like one of our programs, what it would look like, it would be like a powerlifting type of program, and I would ask you to get rid of your spin class, I would ask you to avoid the classes,

avoid the battle ropes, all that crap that doesn't, you don't need that. It's the complete opposite of what you need. Yeah, I would say, you know, echoing what Adam's saying, I'd say, take your fun, it's really hard, right? When you're in that, you have that state of mind, it's going to be something that you're probably going to be challenged with, probably forever. It's very common with people that work in the fitness space. And so one of the best strategies is to take this focus that you have, and it sounds like you have tremendous focus on this particular feeling that exercise provides

or maybe the results that you're looking for. Take it and move it to something else because just not having it isn't gonna work. It's gonna come back. So what you might wanna do is take it and focus on strength. So you can become very fanatical about working out hard, doing lots of exercise, dieting. Take that and see if you can direct it towards,

can I see how strong I can get? Let's see how strong I can get with squats, with dead lifts, with bench presses, with overhead presses. Now that's not where you're gonna stay. Okay, so I wanna be clear, if you get too crazy with that, that can become a problem as well. But it is a place that you can shift for the time being.

It's gonna allow you to exercise in a way that you're probably gonna benefit from. And it's gonna allow you to eat in a way that you'll probably benefit from because it's hard to get stronger by eating too few calories or by under-eating. Okay, so once you're there, here's the deal. I'm gonna be very straight with you.

The mental component's gonna be the challenging component for you. I highly recommend you work with a counselor or a therapist and talk about this. This is a behavior that's gonna continue to, you're gonna have to continue to work on. It's gonna plague you. And the more stress you're under in life, the more challenge that life provides to you, the more likely you are to move to work on. It's gonna plague you. And the more stress you're under in life,

the more challenge that life provides to you, the more likely you are to move in that direction. And you probably already noticed that pattern. Like when shit gets hard, I go to my workouts. I work out more. I work out harder or I can control my diet. That's what I can control. Everything feels out of control.

So I'm not gonna eat. I'm gonna eat less. I'm gonna be disciplined or whatever. However, you spin it on yourself. So focus on strength, take that crazy focus, put it on strength, and then work with someone once a week and talk about this. This is not something that's gonna fix itself. It's something that's gonna require a little time.

I'm never gonna tell somebody they shouldn't do counseling because I think everybody can benefit from counseling. But I also think she's the type of, it sounds like a type of person that you have incredible focus and discipline, you just need to shift it. You just need to shift it. Yeah. That's really what you do.

Yeah, for sure. I actually have gone through counseling and all that kind of stuff in regards to like my body image and how I like go about nutrition. And I've definitely come a long way. And like you guys said, is a life-long battle It will be something that's kind of inside of me forever, but I've definitely My focus when I train isn't even on how I look I

Wanted trained to be able to like just feel like a bad ass in the gym practically. You're a busy body Yeah, exactly. Yeah, and I think that's why, you know, Adam's original advice of Power Left. I think that's a good fit, you know, for where you're at right now. And mainly the rest periods, I mean, and the recuperative side of that is really measuring that, you know, being disciplined and really leaning into that a bit and seeing how that then, you know, progresses your strength. I think if you can really get in that mindset of what am I doing for my body the most, to get it to recuperate, to regenerate,

to be able to produce more power in your lifts, and to be able to measure that, track that, because I think that being busy is great, but directing that in a healthy fashion is gonna be part of your success. Well, Jessica, you sound like a great, I would love for you. So Doug's gonna send you over maps power lift.

So he'll send that over to you. And you're the type of person I would love to hear back from you as you go through it. So please keep us in the loop. As you go through it, do your best to stick to just that and get good at that. And I would love to hear updates from you as you go through that on your bench squad,

deadlift and know how that process is going for you. Okay, amazing. All right, thanks for calling. Thanks guys so much. No problem. Yeah, I think, you know, one of the reasons why I mentioned counseling with her and I figured she probably had done this in the past

is she, and she's like, oh, I'm so far away from that, but the question is, I'm struggling, I need to do all this high intensity exercise. So the self-awareness is, I've had this issue in the past, the self-awareness is not, this is an issue that I have right now that I need, some maybe some of that help again. And it's, look, you're in the gym, you're right,

you're an alcoholic and you're working in a bar. Very, very challenging. Exercise is good for you, so you don't want to tell someone to not exercise unless it's an extreme situation. But it's gonna be that, it's gonna be that constant conversation because what'll happen is she'll work out,

she'll follow power lift, she'll rest for two minutes or three minutes in between sets, and then she'll be like, I need to feel that. And you get at some more. I need to go crazy. Well, that's the challenge, and that's the discipline that, look at that as the

training. You know, if she can really shift the focus more on that aspect of it and not so much, you know, the tangible of like, I'm lifting more weights and, you know, I'm getting, getting all fired up from that more like, you know, how to really read your body and the signals. I love a client like this because she's got, she has the education, so she understands, right? So she knows she has a self-awareness that she's already put herself through counseling. I think she's already made leaps and bounds in the right direction and she knows where she needs to be.

And you take someone like that that's extremely disciplined and you just, you just channel that in a different direction as far as their focus. And I think she'll see tremendous results and have a ton of success. So I love, I love people like this because I feel like they're much easier than somebody who has been making excuses for decades of why they don't want to take care of themselves. In some ways, it could be challenge. I mean, I actually had a client who went from an anorexic

who started abusing anabolic steroids. So they went from one direction, it was a guy. He was an anorexic before. And then he channeled his focus to building muscle, but then it went, in that direction, it went crazy and extreme. It can happen with performance too. Well, yeah, you're right, you're absolutely,

but she's also aware of it. So a lot of times people like that that make a shift aren't aware of their issue. They just, oh, I need to get away from this and I'm gonna go a different direction and they go one extreme to another. So, and that's why I said, I'll never tell someone they don't need to be counseling.

I mean, everybody, I think, would benefit from seeing a counselor having a professional to talk to you. All of us would, right? So, I'm never gonna say not to do that, but I also think that she's in a good place, especially since she has that experience. She is self-aware. She has the education.

She's got a channel in a different direction. Our next caller is Steven from Alberta, Canada. Hey, Steven, how can we help you? Hey guys, how's it going? Thanks a lot for having me on. Yeah, good. My question is, how do you recommend I proceed with hit movements when I have a mechanical issue, not a mobility issue.

So some context. Sometimes when I go, I had an X-ray and my SI joint is just, there's a slight asymmetry, maybe like a quarter inch out. And that has a pretty pronounced shift in how I do a lot of my hit movements, particularly back squats. There's a really pronounced jog as I come up, or single-aigard yells or like banded pistol squats. My body weight really shifts to the one side to compensate. And I know it's not necessarily a mobility issue because I'm really good at, I can squat, ask the grass. I can, I'm really good with the 90-90s. So I don't know if you guys think I should maybe do a really strong regression or what?

Yeah, okay, so essentially what you're saying is one joint is identical, not mechanical. Yeah, anatomically built. Okay, yeah, yeah, sorry. You know, I had a client once who had one leg which actually shorter than the other. I've had that before too. And I mean, one thing we could have done is, right, we could have had him just exercise

with both legs with a block underneath one foot. But what I did is I did everything unilateral with him. And I would suggest the same thing for you. I would do almost all of your Lumbel Pelvic hip exercises as unilateral. Step ups and lunges and single leg exercises because if you put both legs on the ground, you're gonna get some compensation, which is gonna happen anyway,

and naturally, because you walk, right? So you walk with both legs. So there's some compensation going on there. But the unilateral stuff will allow you to train each side independently without the other side influencing the other side, essentially. So I would focus almost entirely on unilateral exercises and I think that's where you're gonna find your best result.

Yeah, I was gonna, you know, definitely, like echo that same thing because if you focus on that, you're gonna be able to then understand too all those little micro-compensations and things that, you know, your body will tend to have in a split stance or on a single leg type of a situation. To be able to slow down and isolate that and really work on stabilizing and gaining control is going to be everything.

To really go slow and then add where you feel the most instability, I would really hone in on that and even add in some isometric tension there to reinforce it and to really start communicating a bit better with that process. So first of all, you can definitely build incredible legs, never doing a bilateral squad. You can do bulkarians and lunges and single leg exercises all day long and build incredible legs. So it's not a huge loss to not be able to do a bilateral back squat ever again. So I would train you the exact same way. Now the only thing that I would caution you is you're going to have obviously one side

where there is some discrepancy and maybe a little bit weaker and you have a one side that's going to be stronger. Make sure you lead with the side that's going to be stronger, make sure you lead with the side that's most challenge for you. So the side that you're weaker in should dictate how you train the stronger leg. So sometimes when you push somebody in this direction to go, you know, a lot of work and they got one side that's so much better, they keep pushing the weight in that direction. That should always be the second leg that you train.

So always stick with the weaker leg and do things like Justin saying, focused on stability and isometrics and then, you know, mere that for the other leg. Even if you could do two, three, four more reps or 50 more pounds, it doesn't matter, you know, that way you stay even as you develop your legs. Now, as far as mobility exercises, if you don't have Maps Prime Pro, we'll send that over to you. You can still do lots of mobility exercise because here's a deal with these movements,

these correctional exercise kind of mobility movements. You're working with your body's own range of motion. You're trying to connect with your body. So your body's gonna dictate what that looks like, right? So, you know, two people's, you know, 90-90s going to look very, very different. And you may have one side that looks very different from the other. It's okay, it doesn't matter. The goal is to challenge a range of motion and connect to those new ranges of motion,

regardless of one side versus the other. Just had a curiosity too, Stephen, did you, when you got the X-ray, was this something you did like with a chiropractor or a doctor, like where did you get it done? Yeah, so I had an assessment with the chiro and he recommended I get the X-ray and then we kind of, he did a few of his correctional exercises, but I haven't been seeing him since. Yeah, okay, so that's a great question, Adam. I changed this now. Yeah, why don't you get another second opinion?

Yeah, get another opinion, work with a sports medicine expert or somebody. I'm gonna go ahead and make sure. Doug, would you gift him the private form also? So, you know, one of my favorite functional doctor chiropractors is Dr. Brink. And he's for the most part, I don't like a lot of chiropractors. There's not to say there's not some good ones

that are out there. Just this happens to be like a car factor 101 is to tell you you've got some sort of your one legs a little bit longer than the other of this and you need to come in and see me and I'm gonna adjust you and get you straight and right and on the one. And we've got these supplements that are also that's right.

That's right. And I had a feeling that this might have been where you heard this from. So one, I would get a second opinion like Sal said too. We're going to let you inside the forum. I want you to express some of this in there publicly if you don't mind. Tag Dr. Justin Brink. That's right.

Tag Dr. Justin Brink in there and tell him what you've been told and what you've seen and then see where he takes you from there. I have a feeling maybe you might be just okay. Okay. But I mean, I did see myself on the X-ray that there is a, sure, definitely a definite asymmetry. Sure, sure. I mean, we all, by the way, we all do. Nobody here, nobody has a complete equal left to right side. Nobody does.

Yeah, but it could also mean something. It could mean nothing. That's right. So, yeah, so do what Adam said, and then see what happened. And if that ends up being the case, then the advice we gave earlier still stands. And I don't know for sure,

because I don't see you, I don't know who this was, but the reason why I asked a question is this is a very common tactic that chiropractic is. It's a bit of a hustle, or something. It's very, very common.

And so, before we completely change your life and your training forever, let's get a second opinion on what they have to say about that. And then we're going to let you in the form so we can discuss more about it. So just quickly circling back, you recommend completely eliminating bilateral movements squats? Not until you have somebody else give you another opinion. I would say, yeah, figure that out first. And if that ends up in the case, then yeah, do that.

Sounds good. All right, thank you. Thanks guys, appreciate it. No problem. Yeah, the, the, it's actually not that common to have the left and the right side be different enough to where you have to completely change your training. Unless there was an injury, like if somebody tore something

or broke a bone. You're in a car accident and shifted everything. Yeah, but more often than not, like you said Adam, you have a car, but you're gonna be like, oh, here we got some, look at the spine here. A bunch of adjustments will fix this, whatever. Or I can see that your SI joint here is very different. Therefore, I have to treat it.

Oftentimes, it's muscular. You know, like for example, you could have a shorter leg, not because your bones are shorter, but rather because one side is tighter, your QL, right, the muscle that attaches at your hip, could be shortened on one side, and correctional exercise could bounce that out.

Now, you could also have a shorter leg because the bone is actually shorter, like the guy that I'm talking about. Right, I like the tension of rubber bands and holding everything in place. And, you know, they look definitely from a skeletal perspective. And so if anything is like a little bit off, a lot of times I think that just manually manipulating it is gonna, you know, get you back in alignment.

However, most of the work is gonna be, you know, adjusting muscular. That's right. And a lot of times it's literally just a stability and strength issue that's going on here that's causing some sort of a shift in the squat. Or often enough. Yes, more often enough, it's literally just a stability and strength issue that's going on here that's causing some sort of a shift in the Squall. Yeah. More often than not.

Yes. More often than not, it's that. But then when you go and see someone like a car back to and do that, now, again, I'm not, I have no idea. But, and I could be speaking out of turn. But in my experience, I took a lot of clients like this that we completely resolved the issue by getting them more stable and strong and more mobile because it wasn't something that crazy. resolve the issue by getting them more stable and strong and more mobile because it wasn't something that crazy. And everybody is not, it's perfectly symmetrical. But you gotta be careful when you're talking to a hammer,

everything looks like a nail. I tell you what, I can't tell you how many clients I had that would go to a surgeon because of joint pain. And the advice from the surgeon was almost always surgery, right. Oh your shoulder hurts, but they know how to fix things with surgery. Yeah. Oh, this is what we saw There's a little bit of a tear here. I can scope that I can do whatever and almost all these people through proper exercise And I'm not having to go get surgery and you see this with car practice Sometimes as well, but again, we could be wrong

and you see this with car practice sometimes as well. But again, we could be wrong. It's just, it's not that common to have an really anatomically different SI joint from one side to the other, unless there was like maybe a major injury there. Well, he also didn't lead this conversation with, oh, I've been dealing with all this pain and all this issue. And so then I went and to go figure this out.

Right. It was like I went and saw a car tractor, told me I have this. Surprise. Yeah. So our next color is grace from Wisconsin Hey grace, how can we help you? first off

My question is Well, I'm a truck driver and so I drive upwards of 11 hours a day depending on if I'm picking up or dropping off trailers and so I'm driving and sitting all the time and usually this doesn't happen but if it's like a stressful day like dealing with traffic or snow which actually knows snow for right now but it's not what would must Midwest. You don't never know that. Or high winds, you know, I get pain in my neck and in my shoulders and in my back. I was just wondering if there was something I could do

to counteract that. So I've been driving her upwards of 12, 13 years, seven of those being drunk. And I just was, I do have prime and I have prime pro. I looked over them and they were kind of overwhelming and confusing. I didn't know where to start. But I was like hoping to maybe do something to counteract that.

Usually it would probably be something that really fast that I could do when I go to a rest stop to use the restroom or something like that. Yeah, no. So Grace, I trained years ago, some clients that ended up staying with me for a long time, they owned a company that did what you did and they drove trucks quite a bit and this was a common complaint, right?

They would get pain in their back. One of the guys I trained would get pain in his hips, sitting too long, you just brittle on the body. It is, so here's the two piece of advice I have for you. Now one is, yes, definitely when you stop, you should definitely get out and do five minutes of exercise. And you can bring bands with you on your truck, and you can do some light rows, you could do some cable chops,

you could do some light squats, just to kind of move the body, or you can pick some movements from Maps Prime Pro. But here's the problem. The problem, other people might not realize this, but sometimes truck drivers, especially when you're in a time crunch, you don't stop for a while, right? You stay in there for a long period of time. And so there are some movements you can do while driving. Now you talked about your neck and your upper back and your lower back.

So I'm going to give you a few suggestions, okay? So, the first one is going to be for your upper back. So, what I want you to do when you're in your seat is I want you to sit real tall. You're going to bring your shoulders back down. And then, I want you to push the back of your head, the nodule. That's at the bottom of your skull, into the back of your chair, and try to elongate your neck while pulling your shoulders down. So you're pushing your head down up

and pulling your shoulders down and you're trying to elongate. And you wanna do that for about 10 to 15 seconds at a time. It's basically the seeded version of our zone one test, which I know that that's a common thing to with our prime programs is that it's a little bit overwhelming because there's so many different things to address, but that's why we also tried our best

to kind of condense that in webinars. And so if you haven't checked those out yet, like Adam and I both, Adam did want to a little bit more focus on prime pro. I did want to a little bit more focused on the compass test specifically, but what's sounds describing is, you know, what I had Doug kind of do against the wall.

And I think that that's just one that you want to repeat that as frequently as possible based on, you know, the position of your head and leaning forward and grabbing the wheel and it's a really very stressful position you're placing your body in. Yeah, so then there's one more movement. You said you're lower back. This is a very easy movement and it usually helps people

with low back issues as they're driving. You can practice pelvic tilts in your chair. So this is where you're sitting down and so you start by arching your back and then you go to rounding your low back and you're just moving your pelvis back and forth and what you may find is the first few reps might be a little painful, might be a little stiff

but just doing this for five or 10 minutes typically will loosen up the lower back. So just those two simple movements that I gave you while you're driving, if you do them, once every hour can make a huge difference. So I actually, I do what you just said, but all in one thing. So what I do, and this happens to me a lot.

If I drive for longer than two hours, if I fly on a plane for more than two hours, this is how I feel. My low back starts to kill me, my neck gets stiff. And what I'll do is I'll sit up in my chair, I'll tuck my chin in and then I'll drive my head back into the seat first. So that's the first place I connect.

So I'm gonna keep that in that position, I'm holding that tension. Then I take the shoulders, like Sal said, I'm gonna squeeze them back and down, push that against the back of the chair, and then the last cue is to rotate the pelvis, like you said. So, I'm going to act, so squeeze my abs and squeeze my butt.

So, when I squeeze my butt, that's going to rotate the pelvis. You almost get a little timid of a lift. Yeah, exactly. You're gonna fill yourself kind of lift a little bit. And if you do this correctly, you actually will feel relief immediately. I always note like, and then I'm gonna sit there and I'm gonna keep that, I'm gonna keep tension in all of this, keep pushing the head back, rolling the shoulders, tuck down, squeezing the butt. I'm gonna keep

intensify that for about 10 seconds, then I'm gonna relax, and then I'm gonna go through all those points again. And I'm gonna do that all as much as I can while I'm driving or while I'm flying until I feel complete relief. So that's what I would do while I'm driving. And then I would do some specific moves when I stop at like a truck stop to keep it simple quick because you don't have a lot of time. I believe I've seen you before

and I think you do have bands and you take them with you where you drive, is that right? Yes, I have a lot of equipment. I have adjustable dumbbells, I have bands, I have a lot of equipment, I have adjustable dumbbell, I have bends, I have a cable machine. Okay, yes. I think I've seen you post in Tagus before. Do you have a suspension trainer?

Oh, yeah, I do have a suspension trainer. Here, upper Midwest, it's been like below, below sub-zero temperatures, but now it's like finally getting into the 70s and 60s. So I was excited to get back into doing this suspension training again. Yeah, I mentioned that because I've had a truck driver that I got into suspension training was able to, you know, hook that up and anchor that to the truck itself. And so when you go on like truck stops, was able to do a lot of moves right there in place, alongside so bands and suspension trainer,

I would think would be a decent fit for your lifestyle. So W's zone one, which is in maps prime, so I would do the move and that's zone one move where you press against the wall or press against the truck in this case, I would do W's with either the suspension trainer or with a band. And then I would do the hip thrust, get down on the ground for a minute.

Just those three moves, I would do those for five or 10 minutes at a truck stop, every time you stop between that and then what Sal is saying right there, you should get a lot of relief. Yeah, great. Thank you so much. Yeah, no problem.

And I love your podcast. I listen to you all the time. I've lots of time to listen to stuff. So, thank you. My sister turned me on to you guys last year. So, we talked about you all the time when you're on the phone. Awesome. Well, thank you. Thank you so much for your support. And thanks for the work that you do.

You do a very important job for the country. Thank you so much for you guys. And I the work that you do. You do a very important job for the country. Thank you so much for you guys. And I read your book. I listened to it twice already. Oh, wow. Awesome. Awesome. Thank you, great.

Thank you. That's a, that's a tough job with, with health. You know, when you actually, you know, I don't know if you guys have seen the numbers on truck drivers and, and their health. And it's one of the most challenging jobs to do. Uh, the food that you eat is often on the road. It's so sedentary. You're sitting all the whole time

and you're supposed to do what's going on. And when you get done, what does not sound good is going and hitting a gym for an hour, right? No, your body just wanna crash. Yeah, your exhausted. Your exhausted, that's the worst part. It's like you're exhausted,

but you've been sitting there for hours and hours and hours. Yeah, hours and so yeah, to get to muster up the energy to then be physical, which your body really needs and is craving for is a difficult one. I would say one of the hardest positions to stay in shape. I've trained like when I think of clients that I've trained quite a few. Oh, I mean, now you've got computer engineers that are pretty damn close, right? I'm working with them. It's pretty.

Here's the thing. Every hour, if you do like five minutes of just even squeezing a squee you know a ball or working your shoulder like a turbo boost it improves your performance with your job as well not just improving your health. Our next color is Aadandu from Arizona. Aadandu how can we help you? Hey what's up Sal? What's up man? So I have a question for you guys I guess I've always been prone to injuries.

It's a nice way to put it. I currently have a shoulder injury and a hip injury. But I mean, I think I've heard every joint in my body. Just I don't know why. I guess from having the wrong movements is what you guys say so I heard myself doing I don't even know what I was doing on this I think it was dead lifts maybe Maybe sled pushes is right now what's really killing me is my hip flexer I actually couldn't walk for a few days. I iced it and then it was good It's been a few weeks since and now I can walk but I'm scared to go back to the gym. I just started doing a Maps Prime

Pro. Now there has been one other time that I started doing that and it felt like the injury actually came back and it was doing, I had thrown out my back and I was I think I did windmills windmills and I hurt my back again. So I was wondering if You guys have any I know you guys aren't doctors or anything, but I'd appreciate you guys's advice Like should I rest or should I jump back into Maps Prime Pro? Has been a few weeks and I can walk now, but after like a full day is the work I know my hip will be inflamed. I've been trying to do I Do 90 90s, you know, and I my thoracic spine mobility is not the best because I'll wake up and it's

really aggravated so Yeah, okay. Well, okay, so it's two things that I'm hearing One is that you you sounds like you said you're prone to injury you injured yourself quite a few times And you are trying to figure out how to prevent that from happening again And then the second thing you said was I did a mobility movement, but I hurt my back doing it So what this tells me is a couple different things. One, I think you should focus on improving your movement patterns for a long time. I think you should give yourself at least six months of just learning how to move better. But there's one other thing I'd like to add, which is start to listen to your body, right? So you can you hurt yourself

doing a mobility movement? Of course you can. If you push yourself past the point of your control and your stability and your mobility. So what that means is you're gonna have to approach these things a little bit more carefully and air on the side of caution, all right? So when you're doing these movements,

ooh, that feels a little bit tight. Okay, don't go that far. Find the edge and play with the edge, but don't go past the edge. But I definitely think you should make this your entire focus for at least six months, okay? Because the pain going away doesn't mean you're done, right? Oftentimes when you hurt yourself,

there's a lot of things that happen until you hurt yourself. So just because the pain goes away doesn't mean that the problem has been solved. I'm hearing a potential strong anterior pelvic tilt. That's what it sounds like to me. When you feel the hip flexor is really inflamed and tight like that, you got low back stuff that's going on.

Have you taken the Maps Prime zone test? Have you done that? I haven't done the zone tests. I know us since I had injuries, I kind of just jumped straight into max prime pro. I mean, I would encourage you to do the test just because I'd like to see where this breakdown is happening the most. So an anterior pelvic tell looks like where your hips are rotated. It almost looks like you're sticking your butt out a little bit and you have your hips are rotated, almost looks like you're sticking your butt out a little bit, and you have a more of an excessive arch in the low back. Do you know if you have this?

Yeah, I've heard you talk about yours. I've been trying to fix my gait because it feels like as soon as I wrote to fix it, I kind of just, you know, brace my core, I guess, and rotate my knees and that'll fix it, but I mean, I can only remember to do that like for 30 seconds and I'm gonna raise my core, I guess, and rotate my knees, and that'll fix it, but I mean, I can only remember to do that like for 30 seconds, and I'm sure it goes back, I'm just unaware of it, but yeah, I do have one. So yeah, what I want you to do is to lay down on the ground on your back, bend your knees

at about 45 degrees, and then see how much of a gap you have between your low back and the floor. If you can reach all the way under there with your hand all the way into your forearm, you probably have this very similar to I do. And some of that is core control, right? And core strength, so working on that, so the back presses on the ground.

And then of course, like doing like the hip flexor deactivator exercise at Salas Tott on the YouTube channel. But I would go through the prime zone test and see where you have the greatest challenge. If you see that when you go to do like a windmill, like you have a hard time performing the movement with no weight or anything just performing

the movement, then I would stick with all the exercises and fortification sessions that are around those zones. So more than likely you're gonna have breakdown and windmill and more than likely you're gonna have breakdown in the squat, that's what I'm guessing from what I'm hearing. And maps prime actually guides you in like what movements you should be primarily doing. And I would be doing mostly that.

And any sort of training I'm doing would be focused around mobility and stability type training. Yeah, I would definitely regress. It just sounds a lot like you really need to get in tune with body control. And really take your time with each joint. And so Prime Pro is great for that in terms of understanding joint function, understanding, your range of motion where your limitations lie,

cell kind of talked about the threshold. So you're going to find sticking points. You're going to find areas where either you feel like, oh, I can't have access to that. So it's too loose or or it's too tight and too restrictive. And then there's a pain signal. You need to pay attention to all that and then find that threshold. Try and stay close to that threshold and really squeeze your muscles, squeeze your body, try to connect to that. So then now you can start teaching your body

that you have stability. You have regained that ability to, you know, really control your body in that position. Then we build off of that. It's really not gonna be advantageous for you to focus on adding load to any of these movements for a while. Okay, so you guys are saying I should do Maps Prime Pro and Maps Prime?

Maps Prime do the fortification sessions that are in the program, that's your workouts. Do the tests that are in there so you can find the best movements for you in Maps Prime. And then use Maps Prime Pro to supplement with joint specific movements. And do this for a while. Give yourself a good amount of time

where you're just focusing on this because it sounds to me like it's gonna take a good six months before you can get back into the more heavy traditional resistance training. And then even when you actually start back into your resistance training, I would caution you to not be really pushing the weight, right? Really, I would do some stuff like Justin was suggesting earlier, like isometric stuff and really controlling the tempo, slow and control. Like you just need to, you need your focus needs to be around control, stability,

perfect the form, a lot of unilateral type stuff. So when you do transition out of prime and prime pro movements, I would, and you start to get back to like traditional way training, I would do a lot of unilateral stuff, I would do a lot of stability, control, don't think about loading the bar like crazy, think more about perfecting the bar. Absolutely, don't matter to you at this point

Like it's all about quality and intent of what you're doing with your body So if you can get into that mindset, you're gonna be a lot better off Okay, all right, so I think what I'll do is I probably So I had already told myself this but Because yes, and you guys are hitting the nail on the head myself this, but because yes, you guys are hitting the nail on the head. It feels like I hurt myself like really bad. You know, last time I was benching, I hurt my shoulder and I couldn't move it. And I think a month later I was already benching because it felt better, but obviously I heard

it. So like Sal said, I guess I have to go longer than when it feels okay. So I give myself till 2022 before I touch away, and I really just wanna focus on my mobility, and it's good to know that I can now so intertwine the prime with prime, bro. Excellent. So, all right.

Thanks for calling. No problem. Yeah, that's a rough one. I think people think that when the pain is gone, the problem is solved. Everything's okay. No, you've solved the problem enough to get rid of the pain, but the problem is probably still there and it will cause pain again.

You got to go past that point. Yeah, what's the root of it? And I think that's why it is very much of a, you know, it's a hard thing to do to really like, regress and kind of pinpoint it back down to, you know, what angle, what, you know, what function of movement is it specifically that's, you know, stemming, you know, and where that pain is stemming from. Well, this is also why, you know, in-person training is so valuable too,

because, you know, we're guessing right now, like it's hard to say without really seeing the way he moves. I'd be able to give him way more specific answers. I want you to do this exercise and this exercise based off of watching him move, but having him try and articulate what he feels or thinks is wrong and then us try and troubleshoot and guess what we think is right is really, really difficult, you know, because when I hear really type hip flexors, I hear someone's low back body maltyme, I default, I think, anterior pelvic tilt. That's right, close to home for me, those are my issues.

And I know too that if I were to go load windmills in a position like that with an anterior pelvic tilt and rotate like that. Right, and rotation's another one that's very much of an exposing type of movement to any like inadequacies of, you know, up the kinetic chain. So, you know, it's just those things in the shoulder injury, all these types of things. We just need to address a lot.

Yeah, totally. Look, if you like what you hear, you got to go to mindpumpfree.com. We have some great guides there, and they're all totally free. So you have guides that will help you burn body fat or train your shoulders, your arms, your glutes, or your legs. We have guides for personal trainers. Again, it's MindPumpFree.com. You can also find all of us on Instagram so you can find Justin at MindPump Justin, me at MindPump Salon, Adam at MindPump Atom. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com.

The RGB Superbundle includes maps and a ballad, maps 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. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bagback guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family.

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