Mind Pump: Raw Fitness Truth - 2024: What to Do if You Feel Crappy When Cutting Calories, Programming Deload Weeks Into Your Workout, How to Build Hand & Forearm Stamina & More (Listener Live Coaching)

Episode Date: March 4, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Want to get a better pump for your next workout? Have a nice BIG glass of water 30 minutes before your workout. (2:10) A brief history of why they re-branded Tab soda. (10:34) Dad Trivia: How well does the Jordan Brand do with Nike? (13:54) The worst college degrees. (15:14) HUGE news in the world of mental health treatment. (22:06) Join Adam and Sal at NCI’s Coaching Con in April! (29:52) Justin’s social experiment with his son. (30:54) Developing structure around tech and social media. (37:42) Will darkness retreats become a thing? (48:35) Why is there white powder in the sky? (50:32) That’s beyond gangster. (51:41) Where is organized crime most prevalent? (54:55) Some people’s genetics are on another level! (59:18) Shout out to Sal for being back on IG! (1:00:59) #ListenerLive question #1 – From your experience, have you heard of a correlation between cutting calories and feeling depressed and irritable? (1:01:57) #ListenerLive question #2 - How would you incorporate deload weeks into your programs for people like me who tend to overdo it on intensity all the time? (1:11:45) #ListenerLive question #3 – What are the best ways to moderate intensity for people who enjoy training hard? (1:26:11) #ListenerLive question #4 - During this “in season,” what should my training look like to get my full potential during these weekend dirt bike races? (1:47:05) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Mind Pump x NCI Coaching Con March Promotion: “Time-crunch Bundle” (MAPS 15 Minutes, MAPS Anywhere, MAPS Prime + Eat for Performance eBook ALL for only $99.99!! Tab: The history of the iconic diet soda - Fast Company The Jordan Brand Reaching $5B In Annual Revenue Is Proof That Michael Jordan's Legacy Will Live Forever The Labor Market for Recent College Graduates Exercise could be the first line of attack in mental health treatment Aaron Rodgers emerges from darkness retreat with latest on 2023 decision, vows it will come 'soon enough' VERIFY: What is the mysterious dust that fell from the sky Thursday night? KILLED MODEL ABBY CHOI BROTHER IN LAW AND EX HUSBAND ALEX KWONG ARRESTED Italy's Mafia crackdown seeks 8 in Canada Lee Priest Instagram Post Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Mind Pump #2015: How To Apply Advanced Training Techniques To Build More Muscle Mind Pump #1142: Nine Signs You Are Overtraining Why Your Tempo Matters When You Workout! – Mind Pump TV Mind Pump #2010: Seven Reasons Your Workout Isn’t Working MAPS Fitness Performance MAPS Strong Mind Pump #1895: Eight Hacks For An Insanely Strong Grip MAPS Prime Pro Webinar CAMRY Digital Hand Dynamometer Grip Strength Measurement Meter Auto Capturing Hand Grip Power 200 Lbs / 90 Kgs Mind Pump Free Resources       Mind Pump Podcast – YouTube People Mentioned Aaron Rodgers (@AaronRodgers12) Twitter Sal Di Stefano (@mindpumpdistefano) Instagram Dr. Stephen Cabral (@stephencabral) 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, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pumper. Right in today's episode, we answered live caller's questions after our 58 minute introductory conversation. That's what we talk about things like fitness, current events, our families,

and lots of other fun stuff. By the way, if you want to fast forward just to your favorite part, check the show notes for timestamps. Also, if you want to be featured in an episode like this when we can answer your question live, email your question to live at mindputmedia.com. Now, this episode is brought to you by some sponsors.

The first one is LMNT. This is electrolyte powder. You put in your water. It's got no calories. There's no artificial sweeteners. It tastes amazing, but even more importantly, it has a right amount of sodium. Most electrolyte powders have two little sodium

to make a difference, not LMNT. It's a thousand milligrams per packet. Really great stuff. Go check them out. Go to drinklmnt.com forward slash mind pump and get yourself a free sample pack with any order. This episode is also brought to you by NCI. Check this out. You want to hang out with us at a private event this April. Well, coaching con in 2023 is your

opportunity to do just that. You get to learn from the world's best on things like nutrition, fitness, marketing, sales, and more, this is a great, great time. Go find out how you can be there. You might even be able to find a way to get there for free. Go to nciminepump.com forward slash CC23. Also, it's March, that means we have a brand new workout program special.

This is the time crunch bundle. Check this out. You get maps 15 minutes, maps anywhere, maps prime, and the eat for performance ebook. All of these things together in a bundle for one price, 99, 99. So 99.99 cents that saves you over $200. If you're interested, act now, go to mapsmarch.com.

All right, here comes the show. Want to get a better pump for your next workout? Try this, it's super easy. Have a nice big glass of water with some sodium about an hour to 30 minutes or so before your workout. Believe it or not, water and salt are probably to the best ingredients to give you a better pump.

I remember when I figured this out, I didn't, this didn't happen for me until competing days, until I was like tracking water and salt and realized like, oh my God. And you know, I know some of my companies hate to hear this because it's cheap stuff. Yeah, I mean, the market for, you know, explode, you know, your nitrogen oxide and your creatine market

is massive. One of the reasons why we love creatine aside from the energy that you get from it is the massive pump that you can feel. But nothing in my opinion compares to water loading and sodium loading. And I would say more than a glass of water. So my kind of formula before getting into my workout at noon

or one, that's when I kind of trained was could I get a half a gallon of water down? And then like back then this was before we had a partnership like LMNT. I was doing like two of those big dill pickles, or I would just have something that was loaded full of sodium, like if I ate out at this restaurant where I was having all kinds of salt in my food, phew, the pumps were better than any supplement I didn't take.

Oh, like citrally and arganine, you know, all the supplements that boost, you know, blood flow, I was supposed to give you a better pump. None of them come close to being well hydrated and having a decent amount of sodium in your system before you work out. So here's what I, so I work out first thing in the morning, like around 6.37 o'clock. So I don't even eat, right? So it's like a car blow to anything like that. I don't have any food. I'll have one of these filled with water. So let me see how many ounces this is something like 32 ounces So I'll make sure I drink 32 ounces of water and I have a full element tea packet in here Elemente is about a thousand milligrams of sodium

Then I fill up another one and put another packet and that's what I drink during my workout Yeah, and if I do that and I compare that to not doing it if I don't do that The difference in the pump is so dramatic, it's hilarious. And the reason why it's funny is because the market for supplements to increase the pump is so big and people spend so much money. And it's salt and water. Like salt and water.

It's like the poor man's options. So you have that and then you also have like whole milk with like a little bit of oval teen. For a protein. You need to make yourself little bit of a oval teen. For a protein. You made yourself. Who did you guys do oval teen? No, is oval teen still around? Does that mean I don't know?

I don't even buy oval teen. Nest Quaker, something that we were working with here. Maybe you might be. I'm pretty sure you can still get it. Bowl teen was the first, that's whatever. They still dominate all the rest homes. I'm sure they have like some contracts. You know what a contract they signed for like 50 years

with all the rest homes. My club spots my oval teen. Yeah, they sell it. They do. Yeah, it's get our name is on. It's malt, right? Yes, it's malt chocolate. Chocolate malt chocolate malt. What is malt? It's from barley I believe or from wheat or barley. It's some type of I don't know Literally you just said told people to drink dairy with gluten Basically you just said told people to drink dairy with gluten. Basically. I mean, isn't that what like, crappy terrible gut, right? Well, you know it's crazy, but good by salad you gave,

because I'd take it even one step for you. You're going fasted, which is amazing that you still get this massive pump even without really any glycogen, right? I mean, you're super good. I'm gonna have the dinner from the night before. Yeah, but I mean, that's minimal in comparison to like you actually loading.

I bet if you actually did everything you're doing and you had like 70 grams of carbs real quick before. Yeah, so you would feel crazy. And the rare moments when I can work out later in the day, which is what I love, it just doesn't happen because it's impossible with kids and working on that stuff. But if I can, then yeah, if I have like a meal or two, you know, hours before, plus I make sure I'm well hydrated,

plus I have good sodium. Then, yeah, then the pump is. You need to do your pre workout, just black coffee. Boom. Yeah, that would be fun. A fun experiment for the, got more tips. The young people that are probably listening to this

that would do this, right, is to go and carb deplete for a few days and then do your advice with the sodium and the water and then load the carbs before you get in the workout. So let's say I go like three days of low carbohydrate, I'm going to work out the next day at noon. That night I'm probably having a big meal with lots of carbohydrates in the morning, have another one and then mid-morning before my lunch, like in our before my workout an hour and a half before another large carb meal with all that water and sodium

and you'll have one of the craziest ones. You'll see that right. Now the pump itself is does seem to signal muscle growth. Part of it is getting a good pump means that there's the environment that you're in, right? The environment your body's in is probably conducive to muscle growth. Okay, so if you can't go to good pump, you either don't your body's in is probably conducive to muscle growth. Okay, so if you can't go to good pump, you either don't have enough food in you, you don't have

enough water, obviously electrolytes are off, that's not a great environment for muscle growth. So the pump itself tells you, oh, this is a good environment for muscle growth, but the pump itself also signals the body to build muscle through cell swelling, which signals muscle growth. And they've shown this to be a thing. Bodybuilders have known this for a long time. So you know, it's not going to outweigh a good workout or anything like that, but let's say you're doing everything right. And then you can say, okay, what else can I do to maximize my gains?

Hydrate yourself, have some sodium. Elemente is great because it tastes good. It's easy to put. And your water plus it's got a little bit of magnesium in potassium, which balances out the sodium and workout. Try 30 ounces of water about an hour or so before you work out with the sodium, which is 1,000 milligrams of sodium.

So if you don't want to go the elemente route and you want to just use salt, fine, 1,000 milligrams. And watch what happens, compare it to when you don't do that. It's pretty well. I did this morning. I'm like, oh my gosh, so crazy. That's the signaler then. Huh? Is the cell swelling? So something like a BFR, that would be like the main indicator for muscle growth. No, that's part of it. BFR. That's what we're talking about. The fluid coming back out, right? That's what that is. Well, yeah, but the cell swelling, the waist build up. Yeah, the waist build up is part of it also, though. So BFR is like on a whole nother category, but the self-swelling, the waist build up. Yeah, the waist build up is part of it also though. So be a far as like on a whole another category,

but just the pump itself can, plus there's a psychological benefit, right? So when you work out that psychological benefit of the pump, which people love, you know, if you're trying to develop a body part and then it swells and you can see this temporary muscle growth, you know, it's temporary because the pump is transient, but it looks good, it feels good, and I argue, and I used to do this with clients, if you have a muscle that's hard to feel, like a hard to connect to,

if you get it pumped, then it becomes easy to feel in your workout. So whenever I train the client, who had a tough time, let's say, feeling the glutes or their lats or their packs or whatever, pump it. Yeah, I would say, we didn't pump it. Yeah

With you I used to drink oval team that was the that was the first supplement. Yeah, because you know what I used to do was like chocolate slim fast. I used to drink a bunch because my grandma had slim fast in there. And I remember reading the label, that's when I was an early trainer. And I remember reading the label and I'm like, oh, this is like just a low calorie version and low protein. It's like basically a quarter serving of my myelplex shake. So I just drink four of those.

No, you didn't. Yeah, so my grandma would had those little six packs. She's so mad at you. Where my slim fat? You know, you wanna know what's funny? So when I was a kid, if something said diet on it, I thought it made you lose weight. Not that it was lower calories.

So I remember eating diet. I remember thinking that too, and actually the slim fat cans, when I was a trainer, was when that that for that was one of those. Well, that's when you understood. Yeah, we will we we talk about paradigm shattering moments in our career.

That was a very paradigm shattering moment for me around the marketing around diet products. It's like, oh wow. A lot of these diet products literally are just a smaller serving of the muscle building product. You know, it's like identical. It just cut in half or cut a quarter. I've never seen the low calorie slice bread. It's like hella thin slice.

Yeah, yeah, yeah. It's not a gals, yeah. You were thin. Dude, you blew my mind yesterday when he told me about tab being, actually, like they changed it to Diet Coke. Yeah. I thought, I knew it like left the market

and it was like a popular drink amongst women, especially. But then they just decided to kind of bring that in with coke labels. So coke made tab. That's right. Coke made tab and. It's experiment with like calorie free soda. Yeah.

And that market started to explode and tab started to do really well, but it started to eat into its core products. And because the branding was so different and off, they didn't want it to cannibalize Coca-Cola. And so that's when they invented Diet Coke so that they could still keep the branding of Coca-Cola. It was probably one of the most

really almost rival with these days, right? One of the most brilliant moves ever. I know you were a big tab drinker, yeah? I was. Yeah. No, I didn't drink it though. We did have it around the house. You know, interestingly, they sweetened tab with saccharine.

Oh, that's before saccharine. And so saccharine got associated with cancer. And that's another reason they discontinued tab. Oh. It was because of the association with saccharine. I feel like that might have been a bigger reason. Maybe a bigger reason. A bigger reason. The cancer connection.in. I feel like that might have been a bigger, maybe a bigger, bigger, bigger, bigger.

The cancer connection. She, I disagree with that. That's never stopped anybody, dude. It had to do with revenue, bro. Well, no, well, no. It was taking more share away from its flagship product. I remember that saccharin made the news. It actually made the mainstream news back in the 80s.

Yeah, it was in the 80s. I think it was around 1982. Because of a rat studies that showed that it caused cancer. Right. Brain cancer. I remember that now. Yeah, I don't know how long. So what I don't know. And that's maybe what that's what got rid of tab, right?

Because I think they both coexisted for a while. I think what Coca-Cola did was, I believe, right? I don't, you have to do, I don't, you know, do enough research to speak completely on this, but I'm pretty sure what happened was they made Diet Coke to try and bring some of that market share back to the branding, but simultaneously we're probably still running tab. I doubt they would just shut it down. I was making all that money, right? Yeah, so I have to research this more. I don't know if there was an overlap there or not. I'm pretty sure there was.

It would be pretty. I dreamt tab and I lost 60 pounds. Yeah, you had cancer. The other reason why they actually wanted to rebrand was because at that time, tab was solely marketed to women. And so when they did Diet Coke, they co-branded it as like a... It was discontin continued in 2020. Tab?

Yes. So much for your bullshit idea, but I told you, the cancer didn't stop. Well, no, no, it took the saccharine out. Oh, they just took it. Yeah, I mean, that didn't stop the product, no? They replaced it with Asperate Asperate. Asperate team, I'm sure, yeah.

Wow, you know what? When you were talking about tab, I'm like, I could, I could, I could of, where I saw it at the start. Wow, 20, that's probably why it made this article, right? So it only, it came across one of my things I read daily or whatever, and I was like, oh, that's an interesting story. You know back then in the 80s, it was considered unmannly for men to consume anything diet.

So that's like things like tab or marketed to women, any diet product. And you still feel that? Yeah, if a guy ate anything that was diet, like you may be made fun of. So no diet products touched man. Yeah, at all until yeah, that totally shifted completely. You know another interesting story. You guys have any guesses on how well like the Jordan brand does with Nike. Do you have any idea? Like, yeah, like and what it's done, like, is it, do you think it's more or less popular when Jordan Play

now, like, or do you think it's still growing? Do you think in this recession, like, what are your thoughts on how the business does? I mean, again, this is my limited knowledge, but it, in terms of kids and like, their excitement around Jordan Brand, like, it's very prevalent, like, my son, like, I know your daughter, like like it's still like the cool shoe.

Like it compares to anything else. There's just really nothing that's even close. Is it bigger now than it was before? Yeah, so it's consistently grown. It a just eclipsed $5 billion in revenue last year. Wow. What that means to Michael Jordan, okay? So he made over $150 million from them just last year from the Jordan brand alone.

One year? Yeah, one year, one year, one hundred and fifty million. Do you know what he made in his entire career playing basketball? Probably way less than that. Ninety million. Oh wow. Ninety million, he made his entire career in basketball. It's his total collections and his income. It's worth it. And last year alone, after what is that?

Thirty years ago, when we what is that 30 years ago? We played 20-something 30 years ago that since last time you touched a court. That's crazy. Making off of his shoes $150 million. Not while. Hey, speaking of money, I got a great article for you Adam, I know you'll like this. This will be interesting for us to look at. So, do you guys want to guess what the worst college degrees are in terms of our environment? Hold on. Culture. Or culture would be good or is still right now, but so these are the worst environmental

hard culture in general. And gender. So this was in the marijuana business. So the New York Federal Reserve released a labor market report on college majors. And these are majors that are just terrible in terms of their value on the market. So you get one of these degrees. So are we gonna get a list of them, or do we have a list of them? Okay, okay.

But I wanna hear what you guys, well, here I'll read them off if you guys let me know what you think. Yeah, because I know there's gonna be some really rare ones that we probably, like no wonder that's bad. Well, some of them are really popular. And, you know, this is important, by the way,

to know, and this is a conversation I have with my older kids, is I say, look, you can learn and study whatever you want, but I'm not gonna pay for a degree that has... Not all gonna make you money. Yeah, I'm not gonna pay for a degree that has terrible energy or something like that. Yeah, this has got terrible market value,

and you're not gonna get a loan for something with terrible market value. If you wanna learn about that, luckily we're in the internet age, you can learn about whatever you want, for almost free. If you're gonna pay, you gotta make sure that there's some market viability. It only makes sense. Does it make any sense to get loans for $100,000? Well, I think that's a pretty logical way to approach it. It's

investing, right? It's like you would invest in a stock or real estate, like do your homework on like the likelihood of this is going to be a good investment. Especially if you're going to learn for free anyway, right? Okay. So here's some of the worst ones. Number six, performing arts. Yes. So medium wage in the early career is under $40,000. The unemployment rate is 7.6%. The under employment rates, this is like people who do it just part time. I can't get full time work. 64%. Well, those are cool stats that they got. Yeah. Okay. Number five, leisure and hospitality. Oh, interesting. The median wage is $38,000, unemployment, 5.3%, under employment, 58.6.

You know what, don't think about it. Leisure and hospitality. So you're working hotels and stuff like that, right? They don't know you have hotels, airports, you get a degree for them. Well, yes, what I mean, that's kind of, what are you just doing? Most people just jumping and hopping to management.

Really? Yeah, for sure. If you wanted to be like a Southwest manager, I would imagine that's kind of what it's just just jumping to hop into management. Really? Yeah, for sure. If you wanted to be like a Southwest manager, I would imagine that they would want some sort of a degree. Don't you think you would do better by starting there? I mean, a low position. You and I would know, we all know that that's better for most industries. What industry do you know where you're in a position to hire others and you would not prefer no degree with 10 years experience academic accolade versus like experience.

Well, I guess it's the ones with the high barriers where you have to have a degree. Well, and again, only because of that, I bet you have you actually asked another doctor, like if you had allowed a person to practice underneath you for 10 years, which rather happened to him. For the opinions about that, in terms of like how much she had to help educate a lot of the doctors that would come in fresh from school and just get them up and running. Because she had way more hands on, right? And they had no idea.

And we're just like constantly. And that's my point. My point is that even I think even a doctor, someone at the doctorate level would say, give me the guy or girl who's been in the hospital helping people for 10 years, then the kid who just came fresh off his doctorate and like I so here's another one that this one I wouldn't guess psychology.

Thirty seven thousand dollars a year is the median early career. Really? An unemployment 4.7% now okay 47% okay do you think that's because a big bulk of those are probably like high school counselors. Probably because I would think that yeah because you would have to get like a PhD maybe because a big bulk of those are probably like high school counselors. Probably. Because I would think that I said that. Yeah, because you would have to get like a PhD, maybe be a professor, really, right? Because to be a psychologist, I think you have to have a pretty high level degree.

So these are, yeah, these are, I think these are high school counselors. Yeah. That's what I would think it would be, right? Yeah. And that makes sense that it would be lower, that much lower, because that sounds crazy for the cycle. Those are the four that it shows on this post right here. So, it's philosophy has to be worse. Yeah, you know, I want to look and see if there's,

if I can see more of these because they just give me four, what a stupid post. That was a funny part, I remember I was taking at least philosophy courses and was like, this is so interesting and amazing. I know, like this will never translate to any kind of like job that's gonna pay me money. I can't wait to see, I can't wait to see.

Here's another one, I got another one right here. Number two with social services, sorry, number three with social services, $37,000 medium wage, early career, unemployment, 3%, under employment, 27%. Number two family and consumer sciences 37,000 dollars a year now that's interesting because I think that would apply in marketing really well and that would so that's a computer community service officer nutritionists Oh number one. Well, I mean this makes sense theology and religion. Well, yeah, I guess you're not gonna make unless you start your own

religion. Well, yeah, I guess you're not going to make unless you start your own church. You start your own religion. Yeah, then you're crutch. You're not like that. That's why they nominate yourself. That's why they put media in that average. Because if you throw average in there, people like, what's his name? We'll throw that shit way off. Yeah, I get the church right now. What is his name, Doug? Joel. Yeah. Yeah. What is he worth, Doug? Joel. Yeah. Holstein. Holstein. Yeah. What is he worth?

That we looked it up one time on the show. And we talked about him one time and then we brought looked up his. We're going to have him on the show, I think. Well, we were, yeah, well, when we met Tony Robbins, his people, they're like, he's a great guy. Yeah. Yeah. They did.

They did. And he was, I don't know. I don't know him. I don't know him. I don't know him. I don't know him. I don't know him. I don't know him. I don't about him. I'm super popular. Yeah. Well, you know, I mean, I appreciate that. That's a way to say that because we don't know him. And I think I've learned my lesson of speaking out on people that I really have not spent the time in exactly.

In my, I've been surprised. I've been wrong more than times and I've been right. I've been wrong in told the right things from other people. Yeah, there's been times I've never tried it because I think they're amazing. Because then you meet them and you're like, this is a sod. They present themselves online and that everybody like puts them on a're amazing because then you meet them and you're like, this is a sod. They present themselves online and that everybody puts them on a pedestal

then you meet them and they're terrible. Or I see somebody who gets trashed like Olstein who has a lot of haters, a lot of love and so you think he's gonna be this way and then there's totally different. So what does it say, though? His last name is Osteen. Osteen, not Olstein.

I don't know why I say Osteen. What's Osteen? I don't know. I've said that for a long time as well. His net worth is apparently a hundred million dollars and he generates around 70 million in profit each year Wow Now what I've heard is books that's right So what I've heard is he takes zero dollars from the church now

I know I want to get somebody who's gonna be like oh Yeah, so supposedly all the money that is that is donated to the church gets reinvested back into the church in the community and Zero comes for that all of it has become from his his book sales and the probably the courses and the things that he probably sales and Sells and stuff like that when when you think about that way, it's like well damn dude. That's true That's that's pretty legit to regardless of how you feel about the person Yeah, you make your money to build that kind of a business is regardless of how you feel about the person. Yeah, you make your money to know that. So build that kind of a business is crazy.

All right, so some cool just came out, the pipeline, it was a meta analysis on mental health, and this is a phenomenal article, phenomenal article. So this was just, literally just came out, and the meta analysis, this is the title of the article. And this is huge, by the way, this is huge in medicine. This is like, this is massive news. The title of the article is,

exercise could be the first line of attack in mental health treatment, first line. So they did a huge meta analysis. They looked at 100 studies featuring all modes of physical activity under pressure, anxiety, and psychological distress across broad adult populations. Okay? This is what they concluded.

Exercise is as effective if not more effective than psychotherapy or pharmacotherapy as the initial treatment. In other words, it did as well or better than drugs or psychotherapy. So what happened? That's surprising. Who's funded this?

So, okay, what happened? Obviously, this is a mountainous system. One, this is a message that we've been saying for a long time. Yes. You've already pointed to other studies that we're already pointing in this direction anyway. So this isn't new news for us, but to have a meta analysis like that it to be mainstream news.

What happens from here? Now, do we start to see some sort of a lot of being against this from the pharmaceutical companies? Like do you see, are you gonna see pushback on it and to kind of suppress the information? What do you think happens? If, because if that's true. I'm a big gym chain.

I'm using that as my marketing campaign. Oh, I see how this is obviously this great for fitness, great for gyms, great for that side, but I think of the other side, the psychology and the pharmacide, which is big money and big business. Well, do they adopt it in kind of corporate? That would be the most brilliant. So, so, so, So, there's interesting, so their speculations have to do with,

you know, neurochemical serotonin or brinephrine. I would argue that's part of it, but it's also part of the fact that you are doing something, you're working hard towards something, seeing yourself progress, that by itself, also feels really good. But what's interesting is they found that resistance training had the largest impact on people with depression

and yoga had a better, had good performance with anxiety, which makes sense. Yoga, very peace related, you know, you got it kind of mind body focus, strength, training, great for depression. But here's what I think about, you know, here's my opinion on what you're saying at them. There's a big hurdle here.

And so I don't think the pharmaceutical industry is gonna care too much about this, because here's the hurdle. It's always easier to tell someone to take a pill. Pill versus work. That's the problem, dude. The problem is, so you think that they're not even gonna have to do it

any other way than that. They don't give a shit. They're like, eh, that's still required. It's not gonna touch them. Nobody cares anyways. It's not gonna touch them because, okay. People have known that exercise makes you look better, forever.

That's a strong-ass motivator. Yeah, people still don't do it or do it consistently. So, I don't know. I don't know if, now what this might do, is it might get doctors and therapists and psychiatrists and psychologists to work with, I don't know, fitness organizations, trainers, who knows, to work with them to help administer exercise

or maybe use it as a prescriptive, like, hey, here's what I want you to do, just like they could prescribe meditation and mindfulness. But is it going to touch the farm industry? You know what this reminds me of. We, you know, today we have a commercial for NCI, and the girl's name is slipping my mind right now, so I feel bad that I not to shout her out, but I remember she was part of the VIP group that we were last time.

Crystal, I think? No, it's not Crystal. It's not Crystal. It's someone else who had the business that actually she was a therapist first. So she was a therapist first, and then was a therapist first and then she's combined. I know you're talking about therapy. She's in the group, then.

Yes. Yes. And I remember talking to her going like, man, what like a cool, I just, and you bring this up like this has got to be incredible news for someone like her who's already moving in that direction of like, she doesn't separate the two. It's like, if you get personal training from me, part of that comes with like the therapy side and vice versa. So I always thought that was such a brilliant strategy.

If you asked me now, what training a coach or trainer could go through that would benefit them more than anything in terms of like applying, you know, fitness and helping someone. Besides learning how to communicate effectively, effectively would be learning like therapy skills. Skills of communication by helping people through, you know, like with therapists go through. That would make a trainer. By the way, trainers who've been training people for a long time, you learn a lot of this through trial and error, but I think that's got crazy carry over. Isn't that, it's crazy because it just goes to show, too, it's not ever gonna be saturated, this whole,

because everybody like that thinks, oh, should I get into personal change, or get into like online coaching and all that, there's so many different angles to it. Like this is another layer to that, you could help somebody, you know, go through their anxiety, like help them out with their mental health.

There's more, there's more people suffering from obesity and mental health and there are people that could potentially help them. Yeah, think of it like that way. Yeah. I mean, that's what makes that, that's what makes this profession so amazing, which is also ironic too when I see trainers that have the scarcity mindset when it's just like,

dude, there's so many people that need our help. They need good training. Yeah, they need good help. The fact that you come from a place of scarcity is such a naive place to be because of how many people you could spend your entire career trying to gather up all the people to help them. You know why it's closer? You know what's interesting, as a trick. Well, first off, unless you're a licensed therapist or in a field that's regulated that

way, you're not allowed to say, I help treat depression and anxiety. You're not allowed to say that. I wonder if studies like this will open the door for trainers to be able to say that. To be able to say that. I don't do psychotherapy, we don't do talk therapy, but I do train people through physical activity to help alleviate anxiety and depression. I wonder about physiological alleviation. Yeah, or just, I mean, I mean, it shows,

the data shows, it's as effective or more effective. I wonder if you, at the elite, okay, so at the bare minimum, if I was a trainer and coach, I would market myself that way at least. I would find a way to do it. So even if I can't make claims that I, you know, I treat depression. I treat depression like this is one of, or that, yeah, I can solve it or that I you know I treat depression like this is one or that yeah

I can solve it or what about that that I would say like one of I would do some like like things that I Specialized in my work with these types of clients to help them with X Y and Z and then I think that would be a brilliant way to market Yeah, and by the way knowing what we just I mean knowing what we know and with a study like that. And knowing what we know about in activity levels today, especially among the youth, okay, because kids today are far less active than they used to be, far less active. Like I could walk around neighborhoods right now and I won't see, I'll see maybe two kids to kids, teenagers, whatever outside, doing anything physical. When we were kids, if you drove through neighborhoods, you had to like keep your eyes open and hit

your brakes 15 times because people were out in the street playing, riding their bikes, doing like all over the place. I know we like to blame anxiety and depression on the youth, on social media and this and that. I bet you a large chunk of it's the fact that they don't move. They just don't move. They don't go outside. They don't move. I mean,'t move. They don't go outside.

They don't move. I mean, they're deeply connected regardless. What they're going to be. It's got to be. You blame it on as the main thing or not. It's definitely deeply connected. You're bringing up something I wanted to ask Justin about. Before we move on to that though, since we were talking about NCI, I know that we are

about a month away from the big event that we have coming up. Yeah, I think it's the 15th of April right in that area. And are they still taking science for this? This is the big. This is the big coach icon. This is God, Alex and Layla Hormozzi, like all kinds of other great speakers that are gonna be there. Yeah, it's April 12th through the 15th.

And so anybody who signs up and I believe you have to book a room at the hotel. That's the last one. Yeah, we're gonna have a next show. So you can go to this, go to the coaching con. You can sign up for it. You can go to it and experience all the speakers and what NCI has to offer regardless of you state the hotel.

But if you state that hotel, that specific hotel where we're at, then you get all those amenities. In addition to that, you get the private fireside chat thing that we're doing for the people that stay in that hotel. Where is it? Is it Arizona? Is that where we're going? Yeah, that stay in that hotel. Yeah, where is it? Is it Arizona's that we're going? Yeah, the Arizona I don't know if it's oh yes Phoenix yeah, yeah So back to what I wanted to ask Justin

So I don't know if you know this but did you know that he Took his phone from his oldest no more phone. Oh, well permanently or just or just a week. Yeah, so it's a permanent thing. Oh, wow. Yeah. And this is something like I was kicking it around and then I kind of ran it past Courtney and just to see what her thoughts were around it. And it was because what we've noticed

is he just doesn't even really even miss it and isn't out of the loop in terms of like his friend group and also before before before before it becomes like another and it just it's so addictive like it's so and I know every kid also is probably different with the usage of it it was to the point where he was actually caught a few times in class pulling it out or like, you know, the one indicator for me was PE, his grade started slipping in PE. I'm like, how does that happen, dude? And I know exactly what he's doing.

He's on here, like not paying attention to what's going on and like what he's supposed to do to participate. And so I was like, that's it. And so it's been an experiment of a couple of weeks. I was initially going that's it. And so it's been an experiment of a couple of weeks. I was initially gonna bring it back, but then I'm like, I'm not bringing it back because it's just not worth it. Like, so the plan is,

once it becomes something that he's gonna wanna kind of fight for and negotiate with us, we'll allow it later on as a dumb phone, like a flip phone, like a brick phone. And in that way, he'll have access to calls, text messages, but honestly, all that other stuff is pure, you could make any argument you want to me. It is just a distraction. There is no value to that in terms of that versus the education he's trying to build at school and also

like the relationships he's forming with his friends. And everything on the smartphone is completely worthless in that regard. So was there like a single event that led to this or was it like a build up of multiple things that would happen? Like what made you finally just like rip the bayonet? So that's it. we're taking this thing. I don't know, I guess, I guess for me, in this is everybody's uniquely,

especially parents, you have your own clums with how you wanna deal with this. But I just was like, if it's in my house, and I just was kinda like, I'm pulling the power back. Like it's not, I just, it was an experiment. I'm like, okay, like, I, I was trying to rationalize, like I don't wanna be the, I don't wanna be the, you know, the parent that's like hammering,

like you can't, like you're gonna, you're gonna grow up without any of this technology. You know, like, and be like totally like, alarmist about it and have, have them not be able to interact with his friends in a realistic way. But seeing how he interacts with his friends still without it and just kind of observing his behaviors now versus with the phone, it brings no value.

So to me, I was like, this is on me. This isn't on him, he's a kid. This is my responsibility. And so if it's on me, like, I just don't, I don't find any value in it. And he doesn't need to grow up with it. You can, you can experience that all later, like out of high school, when he goes to college. And that's fine. How long has it been right now? So it's been a month. Oh, it's already been a month. Yeah.

What do you notice? What are you seeing? He looks me in the eyes. Oh, interesting. He's not distracted with the way he answers questions. He is very prompt about getting up in the morning because I know that at night, like, and we are not always observing, but there's that draw, right? It's there.

It's there. Yeah, stay up late, like, scroll through whatever nonsense. And just to, like, what is he looking at? I don't know, I don't have a good handle on that. Yeah. And he still has a laptop, you know? He still has like, Yeah, but the likelihood he's gonna get out of bed

at 10 to 10 times the night. Yeah, and the type things, and all, whatever, dude, that's fine. Like, I'm not like a micromanager and like a helicopter parent or nothing. But you're just making, you know what, you're, you're, like, we talk about nutrition. You're just making the barriers. Make it hard, yeah.

So, make it hard for him to get to that point where it's not just like he said, it's in the appendage where he's just like, this, like, to me, it feels like a drug. Yeah. How resistant was he to it when you initially did it? And then was it, was there like a just like, this, to me, it feels like a drug. How resistant was he to it when you initially did it? And then was there like, did he flip out when you first did it? And then it took a while to get him acclimated. And then I think at first, he was obviously upset.

And it was, too, it was like, he kind of knew that his grades were slipping as a result of it. And so he didn't really fight that fact. He just thought he was gonna get it back. Like he was like, okay, they're gonna let this blow over and do the same old thing. You know, like I'm gonna get it back. And it's kind of like that whole,

how long can I outlast them kind of a thing? And I just didn't bring it back. And then he was kind of like, he mentioned it the other day and I was like, oh yeah, do you miss it? You know, and he's just like, honestly, not really. Oh, cool. And I was like, and then to your point,

this is that was actually the definitive decision for me where I was like, if he's telling me that, it's gone. Yeah. And then how is he, I mean, because I think some of the challenges, right? If I was a kid, how am I getting hold of my friends to go play or like get ready, weekends around, we're going to all get together and do something. How is he communicating now? Is he doing it through a video game?

Yeah. Okay. You can just do it through a PlayStation. So he'll, because it's so much easier to manage that because he's out again in the living room and he'll Interact with his friends or he's in our bedroom and help you know play But like I can hear those interactions and like him talking to his friends and stuff and And to it's it's like easier for me to be like okay It's an hour or it's like a half an hour that you have here and then it's not like

The most painful ripping a band-aid thing off to get them off Yeah, yeah, yeah, you did and you did it good timing to because you wait till they're 17 is like yeah, yeah I already built a social media following and Social networks with kids that are on there all the time. And so yeah, that's, that's, that's, kudos to you. Well, we'll see, we'll see, dude.

I mean, again, this is like such a social tournament, but that's sort of the plan. I mean, you could always bring it back. It was nothing wrong with him doing this for a year or two, and then, you know, he's older and, I actually think it's so funny. That's why I wanted to bring this up. So I would send a message to Doug and I,

I think Doug was the one who communicated with me. I was high the other night. And I was like, I have these high ideas sometimes, right? And I have this idea. I'm like, spaghetti and cereal. I see that. So, you know, it's, but the Hunk-Yong flavored protein pump.

So here's where my brain was at was, you know, I, I obviously were adults, right? So we're much more self-aware than a young adolescent, right? And I'm always looking for ways to improve my behaviors around this tech. I mean, that's how powerful it is. It's powerful enough that I'm aware of it, and I still need to think of ways. How do I create these barriers? So I'm a more present father.

It pulls us, dude. Yeah, yeah, yeah. I'm a more present father. I'm a more present father. It pulls us, dude. Yeah, yeah, I'm a more present father. I'm a more present husband and what are some things I do? And I had this idea like, you know what? Like, maybe I'm gonna bring back the pager. And so if it's business related, like it's emergency, someone needs to get a hold of me, they can page me, right? And I can get to my phone, but leave and start putting

like time constraints. Like I use my phone between the work hours of 9 a.m. to 1, and then it gets put away, and then I have my pager. And so I actually started to pager even exist still, and there's actually a big company that still sells them, and millions of people still are. It's Motorola still are. No, it's not, well, Motorola does make them,

but there's a company that I think I sent the link to Doug, because I was like, let's do this, let's start a trend. Dude, that's hilarious. But my point of bringing that up think I sent the link to Doug because I was like, let's do this. Let's start a trend. That's hilarious. But my point of bringing that up is I actually believe that the generation coming up, I mean, you gotta understand that your son and daughter and even yours grew up in this kind of really transitional period when it comes to tech and social media. We didn't have enough research and time to know what some of the unintended consequences are. And initially, of course, the kids are gonna get drawn to

because they're just like the adults are drawn to it. But over time, because we are a pretty smart species and we look back and go like, wow, look at all these things that are connected to all the addictive properties of this. I actually think that the next generation up is gonna make it a cool thing. And I think you already see that,

like with social media, like you now notice like real popular kids don't post all the time. It's like cool to not post. It's like, you're more interesting if they can't find you. That's right. So it's becoming a,

it is becoming popular in the generation coming up again. So I do think that you nailing this right now is a good time. And I actually think that you nailing this right now is a good time and I actually think it's not gonna be that challenging because I think right when you're already putting a stop to it, when he gets into high school, it's gonna be less cool to be addicted to your phone. Most kids are gonna, I bet you kids will start to call it out.

It might be, you know, in the hard part, so just gonna have starting this, where we're gonna have a station where we put our phones at the house. So if you wanna go on your phone, you can go on your phone, but it's at the station, and we're gonna do that even with ourselves.

So if I wanna get on my phone, I gotta get up, walk over, and be on my phone at the station. We literally just started doing this. All of you guys know. All of you guys know. The irony of that, right? Like the old phone with the wire connected

that everyone had to go to if you wanted to talk to somebody. That's right, that's right. Listen, I'll tell you what right now, we'll hang up this. Long cord, you're trying to like close a door. Look, I see it with us. I see it with myself. We hang up this podcast with the first thing that we do.

Boom, on our phones. We'll all go out to lunch and we're all hanging out talking. Someone pulls out their phone. The other guy's pull out their phone. Next you know, we're all on our phone doing everything. And it's not like we don't, we're being rude or we're, it's not a conscious thing, which is what makes it even more dangerous.

It's saying it's totally subconscious. Totally subconscious. So how do you deal with shit that that is that powerful? Well, the way you deal with it is you have to develop structure around it. That's the only way. And I can't, you're not, it's not gonna happen by you saying, oh, I'll just use it less.

It's just you're lying to yourself. Well, you know what else you lie to yourself too. Like I don't, I don't, I don't need, there's anybody out there that has a business that demands their, their phone any more than someone who's built a business off of a social media business like we have, right? But I fully recognize that there is productive time

where I'm on that phone, where I'm making business calls, writing emails, answering to business relationships that we have, and then there's times when I'm scrolling, you know what I'm saying? And most of the time, it's bullshit. It's stuff that I didn't need, and if I were to like restrict myself to a smaller window, then I would only have the time for the productive stuff

and it wouldn't allow the other bullshit in there. But then when you make this justification that oh, I need it for my business, oh, I have to have it. Oh, that's crazy, I would never put my phone in a way like that because I have this business that requires a little. Really though? I bet if I actually put these window in this restriction,

then anything that hit me after that window would be there for me at first thing in the morning. And then I'd only have a few hours to knock it out and I get the shit done. Yeah, I have to train everybody else around you that that's like your barriers, right? So this is the window that you have access. And it's like, unless you have that sort of train,

it's like people will just expect that you've responded immediately. Yeah, well, the idea, because I can be quite resistant to feeling like I'm being controlled by anybody, including myself. I don't like, this is why I've always worked for myself. I don't like being told what to do. I just have this, and it's good and bad.

There's good sides to it and bad sides to it. But the reality is, me putting my phone in a centralized location at my house is not because I'm being terrorized or controlling myself or whatever, or my kids, I have to do it for my kids, but now I feel like I'm being controlled. The reality is, here's what it does.

I wanna get on my phone, it makes me pause. It just brings awareness. If it's in my hand already, there's not enough time for awareness for me to be like, I'm like wasting time on that. But if I have to stand up and walk over to it, and it's right over there, it's like I put it like, like, you know, super far away. It's like literally right there in the middle of where we all hang out. But it just gives me enough time to pause to make me go, okay, and also be aware that I'm standing at my phone

and the other people in my household can see that this is what I'm doing. And so it becomes more of this visible thing. So we're experimenting with it. But I'm not gonna lie, like any discipline, it's gonna be hard. Yeah. The second stage is gonna be this,

because I haven't done this yet. So the second stage is this, and I, you know, shit, I don't even know if I should say this on the podcast, because I don't know if I'll be able to fall through is not taking the phone to the bathroom. Oh, I don't know if I'm ever going to be. That's my, that's, I like that time. Yeah. Yeah. Yeah, I know I say I knew you guys would say that. You know, he says that. I said, Hey, there's a lot of other areas I could cut fat out of my diet before I cut

it out right there. I don't know. I don't want to go. I'm not, yeah, I'm not ready to go back to reading the back of a shampoo bottles. I'm not ready for that country living You got no we got no magazines in there. I'm not with you on that one, bro. Not yet I said that's the next step. I'm not the next G-Graphic. I'm gonna listen just like we coach people with with exercises You start one step at a time master the first level right there. Yeah, I think that's one of the best places for it That's the next level right there. I think that's one of the best places for it. That's the best place for it, I think. I don't know, I think that's wrong.

Keep it up. Oh, well my friends used to, we used to joke, this is back when I was even at 24 of fitness, because I was, I was actually really good about putting, when we were at work at 24, all my trainers put their, their phones in the drawer and we actually used, we trained everybody to do that. That's just, you don't have a phone on the floor

when you have clients, either did I, I keep it in there. But when I would go to the bathroom, and we actually used it, we trained everybody to do that. That's just, you don't have a phone on the floor when you have clients either to die, keep it in there. But when I would go to the bathroom, I would take it. So my buddies would always tease me that, like, are you taking a shit right now? Cause I'd be responding, you know, that I'd probably get back to text with you. So you knew, if I was texting you, I was probably in the bathroom,

and like, they were right, like, fucking nine times. They should connect the phone to your bowel. So it stops working when you stop pooping. And it's not love people staying there. I'm saying. It's gonna be. So do you think I think that's gonna be, I think that's gonna be a space, right?

Like I think that when you try and think of like emerging spaces that are gonna happen like in different industries and stuff, I really think that there's gonna be. It's already starting. Yeah, there's gonna be things around like, how do we, how do we learn to coexist with this powerful tool?

When our environments change radically, there's unintended consequences, and then like you said, we're a smart species, eventually, and usually takes a generation or two, we then structure ways to kind of try to correct. So like, for example, for example, if you want to be active, you typically have to go to a place and schedule activity. It's called a gym. You know, 500 years ago, that would be the most crazy thing you could ever explain to somebody. You'd be like, listen, this what you're going to do. You're going to go to a place. You're going to lift heavy chops. Would you know, yeah, you have to like kill something and you got to like, no worse,

you're going to pretend to be able to cook it. You're gonna pretend to chop one. You're gonna pretend to lift heavy. Well now you pretend. You lift things and put them down. You put them down and you'll build anything with that. Like no, no, no, why are you doing it? Well, it's good for the body.

And you pay somebody to go in there and do that. And then you pay someone to tell you how that's almost embarrassing when you look at it. It's just this is the environment and the, I guess, the success, the rules to success, the key success in modern societies is structured and disciplined. Well, and the truth is we have to get to the unfortunate part

for the generation right now and what we're going through is the dumb part of our species is we have to go to the extreme before we wake the fuck up. Like, we're not the type to like, the first, we got a first see some real bad shit happen for a couple decades for us to go like, hopefully think that, yeah, we, that's what I mean, I really think that that's where we're at with this, you know, and I feel sorry for anybody who's between the ages of kind of five and probably 15 because I feel like you're right in the thick of that group

that was like, you know, born with the iPhone and just, we didn't. And I'm using it, so when you realize you've been duped, yeah, dude. And you know, it's really hard if you guys, I don't know if this is true for you guys, but when I'm really trying to be self-aware of it, like anything that's unconscious,

without awareness, right? Some impulsive behaviors. If I take those away, I realize how uncomfortable I can be on my own skin sometimes. So it's like, I'm like sitting here, I don't like being bored, I don't like sitting here, I don't like, you know, not having anything to distract me, which means I gotta be stuck with my own thoughts.

Some people use food, other people use drugs, other people use, and the phone can be a part of that. And so I find myself having to face the fact that I'm uncomfortable my own skin, a lot of the time. That's just the truth, that's just full disclosure. And so it's like, I gotta deal with this now. Like if I keep my phone over there, I'm sitting here, I'm like, huh, I got this weird anxiety right now.

This is what the baby's gonna work is dealing with. It's really like leaning into that. I mean, the ultimate test would be to be in line in the DMV without your phone. Yeah. Oh, I'm gonna tell you know, talking about like it being like an industry that's going to I think explode over the next decade as like all these things start popping up.

You know, one to that point is Aaron Rodgers has got back from it. Retreat up in Oregon called, um, is a dark. Yeah, it was a dark retreat. And I think he was in there for three to five days in complete darkness. No phones, no tech, no nothing by yourself. No talking. Dark. Like I I think it's I think that's why it's called it. Was it a silent retreat? Yeah, he can't talk. No, he's not he's not social. He's not with anybody's by himself too.

Oh, yeah, so Jessica did something like that. Yeah, look look at look at what it is, Doug. Like so I get my facts straight on where I don't know if I can be power. I don't know if I could do that. That I have to be around people. That would be torture. I can't deal with myself. Well, I will imagine that would be the extreme training

for that, right? If you already have a hard time putting your phone down and being in your own thoughts by yourself in a moment like that. You're afraid I'd cry or something. So it's four days. Four days. Pitch black room.

Well, no phone, no television, no lights, no distraction. Wait a minute, you sit in a pitch black room 24-7? Yes. So you don't see sunlight even? Sounds like solitaire. No, no, no, no, no. That sounds like not a good idea. That's torturous.

You're circadian rhythm and everything. Yeah, but you know what's going on. Yeah, but here's Sal, don't be get all alarmist. Four days, bro. Like we even the most extreme stuff in it by itself. Yes, to do that. Extendivation time. Have you seen the studies on stuff like that?

They've done studies on that, to see how people circadian rhythms become and whatever. And you have to be, bro, you're not gonna convince me that a four day bender on Molly and Vegas is any worse. They go, why would you pick that? Is that because how many millions of people do that every weekend? Every weekend, there's at least a million people

flying back from Vegas. Who just went on a bedroom for four days with lots of lights, lots of social activity. Speaking of that, did you guys know there's a bunch of white powder, like just falling down from the sky in like Virginia, like Maryland, speaking of Molly and her powder.

What a transition. We can powder. Is that, I saw this. Okay. And they were telling me they're like, stay inside and like, we don't know what this is. Did they ever figure it out? No, they're still speculating on what,

it might be like dust storms, they said potentially from like Texas or, but some people were thinking it might have been from the pile thing. Yeah, they'll highly, East Palestine. Oh my gosh. It's so it's like a mystery.

They don't know if this is like super toxic chemicals just like falling down from the sky into their house and their cars and everything. How so freaking. Yeah, and you're gonna end up, Doug. I saw an article on this too. Oh, you did? Yeah, I did. I didn't see anything That's weird, but so they haven't decided to haven't figured out what the hell it is. No, this is not cocaine or Molly though, right?

No, it's not the fun Hey Molly's falling into the sky Happy everybody would be though exactly. Yeah, so they died depression gone you guys want to hear something crazy crazy Did you guys hear about this? this top international model from Korea? Do you hear what happened to her? Have you heard this whole story? No, I'm waiting for the punchline. There's not a punchline. Okay, let me hear.

So top international model and social media influencer, Abby Choi, okay. Her head was found in a soup pop Monday, what? Boiling in soup, they've arrested her ex-husband and three of his relatives in connection with the crime. Apparently, the body was dismembered and its parts made into soup after a family feud over a luxury property. This is a real thing that happened. What?

Yes. This 28 year old model, apparently she's well known, and that's what happened. What in the fuck? Did you see the guy from here, the JV? Look, that's them right there, dude. Fricking body was cut apart and the head was in a soup. Brother in law. What is wrong with people?

He's the one who did it. They, no, he got arrested over it. They don't, I don't think they can do it. He looks like a kid. Yeah, dude. Her head was in a suit in a Yeah, dude Well, that's crazy. Whoa. Yeah, it's in Hong Kong Hong Kong my bad Yeah, there was like a dispute over some property that's gang's feud. Yeah, that's hella gangster. Wow

That's beyond gangster. Yeah, I wonder if that's what it is is actually some like Moffat that's what that sounds like for sure. It's up Yakuza tatted up person in real life? Yeah, so they were in a suit, it's like everywhere you can't see, right? The skin exposed, but like everywhere else is added. So apparently that's a, that's supposed to be tail tail sign Yakuza, right? Oh, absolutely. Okay.

I mean, in Japan, I don't know if it's the same way now, but nobody had tattoos except for the Yakuza. Okay, so I, go ahead. Oh, I'm just gonna say, yeah, so they put it down to their wrists, so they can wear a long sleeve shirt. And it also goes up to the neckline. Yes. And then there's no tattoo in the middle here.

So you can't see where the shirt, the shirts on buttons. Yes, so they, the most gangster flex ever, right? Yeah, a lot of like these own sandwiches, like a, you know, like hot springs in Japan, they do not allow anyone with tattoos So if we go to Japan a few of you guys can't go into those That's still a thing or if you I think so I mean I think there's some that do allow the the tattoos Yeah, see so I was at the gym and there was a

Japanese businessman and He was whatever he came in and he was changing. He was work Japanese businessman and he was whatever. He came in and he was changing and he was work out here and he takes off. He's right next to me, we're changing. He says, hi to me. Hey, how you doing? Real nice guy. He takes off his business shirt, whatever.

And he full on had fully tatted like Yakusa style. And I was like, what? Oh, wow. Sir, are you not gonna say shit? I was like, wow. Either he's pretending,, are you not gonna say shit? I look well. Either he's pretending, but I doubt it. Who would get so tatted like that? And he was like in his, he looked like he was in his 50s. So, yeah. Where are like mob mafia gangster, like cartel? Where is it most prevalent? Mexico, would you say

that's probably where it's most prevalent still? Like the cartel? Yeah. Just like gangsters, Yeah, organized crime like that. Where do you think it's most prevalent? I know Mexico Chicago has never left, you know, you thought of it like is the mobsters and the you know roaring 20s and all that Are we are we counting just the evolve are we counting corporations working with government to or you mean like yeah That's not making sir because they're the most powerful Operations working with government too, or you mean like yeah, that's the more big answer because they're the most powerful pharmaceutical companies I would say yeah, yeah, they operate with the law. I'm thinking of people that are like straight up. They're the ones that make the law. Yeah, yeah So it's a little bit they are gang gang themselves and or whatever, but yeah, where would you say it's where it's most prevalent? Yeah, I mean

I want to think of is Mexico because of all the drug cartels. Columbia. I want to think of his Mexico because of all the drug cartels. Colombia is the most visible. Yeah, I mean, I mean, Mexico is the first, I think of like, like Mexico just went into two months ago, just shooting up airports, I mean, and nobody doing shit about it. Like, that's, well, they cleaned it all up in New York, right? That was the prevalent during the 70s. Like, it was, it was like crazy. I know in Italy there's different Mafia refers to the Sicilian mob then there's the call the call of Brezzi

mobsters a drangeta. I think they're called then there's the group from Naples I can't remember what their name they have different names for them people always refer to the mafia mafia but mafia is a Sicilian but then different parts like Naples and southern Italy not Sicily has the realm Maybe you can look up what the Naples organized crime is called, but they have their own different names. So funny story. So my ex-wife's family is from a small town in Calabria, which we used to go visit, right, back in the day.

Camora. Camora, they're from Naples, right? Okay, so. That's it, right? Yeah, Camora. So the Nranagata, it's Okay, so that's it right. So yeah, Camora. So the Nranjatha It's a it's a N.D. So weird name, but I we their town got rated by the federal Police of Italy and it's this little tiny town in

Southern Italy got rated because apparently it was like that's where like the head of the Color Brezmofi was wow. Yeah, do you guys go visit this town all the time? It's this little beach town that you would never guess. Yes, pretty cool. How long ago was that? That happened, I wanna say, 15 years ago. Oh wow, not in that long ago then. No, no, no, it's a big deal.

I mean, if you type in the town, you'll probably see the town is Siderdono S-I-D-E-R. So Justin, your theory is that it's just as prevalent, they just become more sophisticated. Yes. And part of that, you see in Vegas, right? Like, it used to be all mob run and then they just kind of pulled themselves out,

you see corporations, but, you know, I think that they invested a lot of the corporations and the online gambling and stuff like that. I think that they kind of really helped usher and evolve. And when I was in Chicago, the reason why is, because I knew guys at car dealerships and strip clubs and yeah, a lot of ownership was all still mob run. So it was like, it didn't really leave,

it just kind of like took on different forms. Yeah. No, I mean, that feeds into my conspiracy theory around some of these businesses that I see in the you I mean I brought it up on the show before like you see these crazy these crazy businesses It's just like the math doesn't make sense like the square footage that building in the Bay area You always think it's you always think about it. I do well, you know too because of my experience in the the cannabis and how, you know, I was just in that, what, 10, 10, 15 years ago. Yeah. And how much I saw it was corrupt at the city level, right?

The fact that we were paying contributions towards, you know, officials and stuff like that and like, you know, cops coming down and you just like, get the heat off. You donating to whatever cause, you know, and so, you know and so You know just get more sophisticated. Yeah, so I I experienced it and we were nobody right we're a very small Level of what I was dealing with and I thought god if this is still happening

To someone like me who's involved in this right now. I'm nobody like and I can't imagine like how how deep this runs It's got to run much. It just has become way more sophisticated with Shell companies and be on the hide behind other people, organizations, like, dude, that's what's going on. You found an article on the bust over there? Yeah, I did. So yeah, this area is your reference to Derno and Calabria. Yeah, pretty wild.

Anyway, one more thing. I found just so people understand the level of genetics that professional bodybuilders have. I sent this link, Doug, in the group text, if you wanna pull it up. It's a video of Lee Priest when he's 16 years old, 16 years old, working out. So you just look at the 16 year old kid

and you cannot deny that there is an entire different species. He's 16 right there. A bodybuilding genetics, that's 16 year old leap reed. You know, when I see that though, like, I have, like, there's a part of me that I feel bad for them that they went down the rabbit hole. Like, look how amazing he looks right there. Yeah.

Like if you just kept that physique for the rest of your life, but the level of addicted to to the body dysmorphia that you have to go into that sport forever and to keep getting bigger and bigger and bigger. When you get praised for like being a freak, like going like real crazy with the potential where you can go. He was getting praised,

imagine looking like down on your 16. What do you think your friends are telling you? You remember, you know who looks, what he looks like who reminds me of that you know, we have a friend, Jason Snatra. Oh yeah, Jason and his brother. Yeah, a no natural. Yes crazy looking. Yes crazy genetics I mean, that's probably I would 16 do you think he's natural right there? It's yeah, he is is he yeah, he preaches all natural right there He he tell he's very open about when he started using anabolic

Yeah, I know he I know he's open about his drug you so I didn't know if it went Oh, yeah, he started but you look at Yeah, I know he's open about his drug use. I didn't know if it would, you started, but you look at that physique and you would swear that dude is on my phone. Well, there's no amount of drugs in the world that I could take that would make me look like him when he was 16. That's how crazy his genetics are.

Yeah, the best thing. I mean, yeah, it's most of these bodybuilders. Yeah, you'd find, oh, shout out dude. I have a shout out for you guys. This guy's a little bit of a prick, but you should follow him. I already know what you're gonna say. I already know what you're gonna say. I already know what you're gonna say.

My pump to step a note. Back on Instagram. Back on Instagram, maybe a moment. So make sure you get in there and talk to him why you can. So we've tried to, it's like sell light. Yeah, it's sell light. I like that. We rained him in a little bit, you know, said maybe half the memes

that you were doing before. We slowed down a little bit. Let's try and keep you on here for business reasons. I'm going to tell you all the secrets of the cabals that run the world. Yeah. I'm going to let you know. Yeah, if you're not following his Twitter. Mind pumped to Stefano, you can actually find Sal. He is back on Instagram. Hey, check this out. There's a company we work with called Organify. They make plant-based superfoods and protein powders for health, wellness, longevity, and athletic performance.

Go check this company out. Go to organifi.com, that's ORGANIFI.com, forward slash mine pump, use the code mine pump and get 20% off. All right, here comes the rest of the show. Our first caller is Madeline from Washington. Hi Madeline, how can we help you? Hey guys, this is, this is so cool.

You guys have been such a staple in my life. And your program for so long. I, wow, thank you for sharing my question. Appreciate the support. Cool. So I'll dive right back in. Just a little background about myself. I've been left in for about 16 years

and doing your programs for about two. They've been super helpful. But I recently started working on getting my metabolism up to about 27 to 2800 calories. And I thought that was a good place to dive into a cut from. So I dropped down to 21 to 2200 calories. And I noticed over about a week or two, there was a gradual increase in like some irritability and some depression, which is just not really like me. It was kind of out of character.

So I was just wondering if you have you have you seen this before and other clients? Have you heard about this? And I will also say that I am feeling a little bit better. I did a refeed for a couple of days and then when I went back to drop into my calories, 21 to 20 to 100 again. It was right around the same time that I was traveling for work and I got sick. So my movement and lifting were down. I haven't really done much since.

So I've been essentially not in a deficit for the last week. I've been feeling a lot better. But I'm planning to dive right back into training next week, hopefully if I'm feeling better and increase my movement again. So I'm just a little worried that I'm going to go back and start feeling a little depressed again. And I was just wondering if maybe I should approach this differently as I dive in or if you have any insights there. So I'm all ears.

Yeah, good question. Too much to fast, maybe. Well, there could be a few different reasons. Yeah. There could be a few different reasons, but you tried this once and you felt that way. You haven't repeated this to see if it happens again. No, but I'm planning to once I start recovering from this cold. Okay, so this could be a situation, and I think I'm using the term right, auspicious correlation, is that the right word to do? Maybe look that up.

Where sometimes people make correlations with things that are not necessarily connected. For example, I've seen funny charts that show like when the price of bacon goes up by 15 cents that the stock market drops 20%. Now, let them make these connections that aren't really connected. They have nothing to do with each other,

but if you look at just those two things, they seem to be connected. So you've only done this once, there could be a lot of different reasons why you might have felt irritable and depressed that had nothing to do with the cut. Now cutting can sometimes do this, but because your calories are pretty high and you only drop down to 2100

It's unlikely that it came from the cut. Now, I'm not saying it's it's not possible. Yeah, you're in a healthy place still Yeah, but it's unlikely now. I've seen people get irritable and depressed from calorie drops when the calories get really low So when I see people drop down to you,300, 1,200, 1,000 or lower, then you can start to see this start to happen. But your calories are pretty good. So. It could be what you're taking out of your diet. That's potential.

For example, like if you took Justin and you put him on a cut and you cut cheese as the main thing, I'm pretty sure he would go through. I think he would go through a little bit of depression if that was where his calories were restricted from. So where did you cut from? Did you cut mostly carbs, mostly fat, a little bit of both? Like, did you take a favorite food out or a meal that you normally eat consistently that starts your day? Was there was there anything like that? Yeah, it was a lot of mostly carbs, but I cut out my fats and protein are still quite high.

And before I went into the cut, I also cut out sugars and things like that. So maybe that's related. Yeah, good. By the way, it's called a spurious correlation. I don't want to sound like an idiot, make sure I f**k that. That's spurious.

Yeah, I mean, some people, I found this when I was coming from really high carb is originally when I reduced the carbs, I didn't like how I felt. So some people just do better on a little bit higher carbohydrates. And so maybe when you mess around with the cut, you manipulate the macros. So maybe take a little bit of fat next time and a little bit of carbs versus mostly carbohydrates and see if you feel better. That's where I was going to go if it was the cut. bit of fat next time and a little bit of carbs versus mostly carbohydrates and see if you feel better.

That's exactly where I was going to go if it was the cut. Did you go to like no carbs? Like what was what were your carb? What did your carbon take go from and what did it go to? So I right now I'm about just under 200 carbs a day which feels it feels not bad but then again I'm feeling good because I'm not moving a whole time. So I'm not sure. I'm not sure where I was at before. I just, I cut it out before I started diving into it. Okay. So when you did the cut, you went down

to about 200 grams of carbs or did you go down to like 50? Yeah, I went down to about 200. Okay. So it's probably not the carbs. And sometimes when people go like really low carb, especially if their sodium intake isn't where it should be because it could pull water out of your body, that'll make people feel a particular way. Now, here's another reason why cutting calories can sometimes cause the feelings that you have. We have lots of connections to food

and different relationships to food. And there's a very strong psychological connection to, for some people, to reducing or restricting or what they may feel like is restricting. So you may take someone, and depending on the relationship they have with food, now they know that they're restricting, they know that they're removing,

and that alone starts to make them feel anxious, and anxiousness can lead to irritability and then irritability can lead to depression. So that could also be the case. I've seen also hydration and sodium. Yeah, that's a possibility. So you, I mean, I don't know if you have tried using like element tea, but using like a packet of element tea

and then making sure that you're drinking adequate water and see if that has anything to do with it. I've seen clients before when they've gone on a cut, not realize like how much their water intake is kind of low already and now they've just reduced a bunch of their sodium and the combination of not being hydrated, not enough sodium and a diet could make them feel like that. So that's also a possibility that you could look into. I mean, obviously we're kind of guessing in a lot of things We don't have all the details, but those are all possibilities

There's a host of psychological factors and sure that that went into this especially if you're not feeling good and you got a cold and you know We kind of stack things a lot of times when we're not feeling good and then that sort of place of you know Games with us in terms of like how you you know, we perceive what we're doing. And so if you're like actively trying to cut and, you know, go in that direction and then you're not feeling well. So we sort of associate those two together. So I don't know.

I mean, again, this is the first time it happens. So run it again. It would be interesting to see you felt. I would 100% tested again. Madeline, if you don't mind me asking, what's your history with your relationship with food? Have you ever dealt with any disordered eating or challenging relationships with food?

Okay, so it's unlikely that the cut was what caused the way you felt. If your protein intake was high, fat intake was adequate, those are both essential. Your calories didn't go down to some low, crazy low number. The cut wasn't huge. It's not like you went from 27 her calories to 1200 calories or 15 her calories, which would be a big drop,

in terms of percentage of calories. It's more likely that it was something else. So I would try this again and see if that happens again. Now, if it does happen again, because we're not gonna be on the phone or on Zoom talking to each other, if this does happen again. If it does happen again,

then my recommendation would be to do a smaller cut. So rather than going down five or 600 calories, try 300 calories and see if that does the trick. But I'm gonna predict it's probably gonna be okay. I don't think it was the calorie cut that caused those feelings that seemed to be strong enough for you to even wanna call in and talk to us about it. So try it again and see what happens.

Okay, yeah, thank you. I hope you're right, that would be awesome. And I'll keep an eye on the sodium as well. No problem, Matt, I wanna give you, what programs of ours you have? Would you like one on the house? I have a ton of your programs. I think maps 15 have had my eye on that one would be awesome. Send that over to you. Thank you. Yeah, we appreciate this board. Thank you. Thanks, guys. So this is a really good example of the answer to this question would have been very different. Had she said she went from 1500 calories to a thousand calories.

Yeah, an unhealthy type of thing. Then I would have been like, oh, it might have definitely been. Totally different state at that point. Completely. But because she had got her food intake to a, I mean, that's a really good, she's in a good place. Chalouric intake for a female, she's been working out for a long time. I asked her the question about food relationship history

because if you have a history of disordered eating or kind of challenging relationship to food, well, I mean, any perceived restriction can cause those feelings with somebody who has that history. I have seen the water and sodium thing though. Well, yeah. I mean, that's exactly where I was gonna go.

But you got there first, 100%. Yeah, so if she, if you haven't tried this and you're listening to this, Madeline, I would do that, invest in, and you don't need to get element, you could just throw some salt and some water. But I mean, I like how many, I mean, there's like a thousand milligrams of sodium. And it tastes good.

Yeah, and it tastes good. And it's just, by the way, that's an easy thing to realize. If you're like, oh my God, I'm feeling irritable and depressed again. Go drink the yeah You'll like water with element and you'll know within 30 minutes. Yes. That's why that's a cool one, right? It's like it's that simple. I remember I was getting headaches and then I remember I remember I had dill pickle I like a big deep put it was like why is every time I have this dill pickle? I feel good and I'm like oh shit So you've been take my

Next color is Johan from future. Our next color is Johan from Germany. Johan, what is happening? My friend going down those glasses. My I think it's awesome. Are you going to jubelike going right now? What is that? No, there's something bulky. I blew up lockers, which you guys have like, like, fun of. Oh, yeah, because

it's probably don't fall asleep on us right here. Yeah. All right, go ahead and and ask your question my friend. We'll help you out Probably try to be quick. I'm still So we're really gonna say it all thank you as everyone says for all the amazing information you put around fitness. Thank you well, help Fatherhood live like everything and also massive thank you to everyone on your team that normally is behind the scenes. So not just dark in Andrew, but also everyone who's names I don't

know. And then most importantly, I want to thank you for the personal impact you had on me or for the impact you had on me personally by introducing me to both Jason Phillips and MCI as well as Stephen Gibral and his IHP program, which I'm both running at the moment, which are amazing and have mathematically leveled up my coaching abilities and skills. Oh yeah. That's right. So, first of all, lots of stuff to be truthful for. And now as far as my question goes, which is around

implementing the log weeks in your programs, because it's like listening to like every single episode for the last three years. And hearing those phrases like, do they release a one word, do they release the most amount of change, or to what's the other one, that does a difference between what your body can tolerate and what's optimal cell. I still can't get really over the fact that I just want to go all in in every workout

and really overview intensity most of the time. So when I ran the RGB Bangalore, I didn't really make any progress when I was doing the low rev phase in a static compared to when I was running an aboying in the beginning in terms of my strength levels. And when you've done recently introduced the antibiotic advanced, I was like, oh, D-Lode Weeks sounds like that might actually be the solution for me, so my question is, how would you schedule and then also design D.Week's in your programs in terms of reps sets weights exercise compared to normal program And not to allow for the super conversation to happen

Yeah, yeah, cool question very good question. Yeah, okay So I want to say this to you and also to anyone else that's listening most people Get the comments we often get on our programs question. Yeah, good question. So I want to say this to you and also to anyone else that's listening. Most people get the comments we often get on our programs in all the programs, especially the core ones, right? Maps and a ball of math performance and maps aesthetic. A lot of people say, maps and a ball of I got such great results. And then we'll hear sometimes people say, with aesthetic, I felt over over trained or burned out aesthetic is very high volume and for a lot of people it's going to be too much volume. This is a body builder type routine. Anabolic is appropriate for probably 85% of the people watching listening, meaning it's not that you can't handle more.

It's appropriate, it's going to give you the best types of results. Okay, so let's get into D-load weeks for a second. D-load weeks are phenomenal, but it's not gonna solve the problem of consistently doing too much. It's like a band-aid, and it could be a good band-aid, and it will cause your body to start progressing again, but it's not gonna fix the problem, which is, when you're training, you may be just applying too often.

So I'll answer your question first, but then I'll tell you what I think you should, what else you should probably do. With D-load weeks with our programs, you're probably gonna do great doing one D-load week after every single phase. So after phase one, you do one week of a D-load week. After phase two, you do another D-load week. After phase two, you do another D-load week. After phase three,

you do another D-load week before you move to the next program. What does a D-load week look like? This will make it easy for most people. 50%. No. 50% volume, 50% intensity, 50% frequency. All three of those, not one, not two, but all of them. So look at your total volume, total frequency, total intensity, cut everything in half. So if you're working out three days a week or four days a week, you're gonna work out one or two days that week. If you're doing 10 sets for a body part,

you're doing five sets for the body part. If you're lifting 50 pounds for 10 reps, you're gonna lift 25 pounds for 10 reps. So it's 50, 50, 50, that's what a de-load week looks like. It's not a workout at all. You're basically going to the gym and moving your body through full ranges of motion, doing some exercises, and really you're just, you're facilitating recovery. You're not trying to do anything other than facilitate recovery.

Now for you, what I'm also gonna recommend is this, when you follow a program like aesthetic, which is again, very high volume type program, and this for anybody listening, you're probably gonna get great results if you just cut the volume down by a third. So however many sets we recommend, do one less. Yeah, do one less. Yeah, do one less.

If it's three sets, do two. If it's four sets, do two or three. Type of deal. So look at your total sets, cut them down by a third. Boom. The program is probably going to be appropriate now for you. So you can follow any of our programs. If you're finding that you're over training often

on our more advanced type programs or high volume type programs, well then cut everything down by a third. You still follow the same programming, everything's the same. You're going to feel amazing. Now you're following Maps and Abolic Advanced. I probably need to say this to someone like you. In the program, there's an optional third exercise or an optional third set to failure or whatever.

Don't do the optional third set or third whatever. In fact, we actually got a debate here in the studio over whether or not I should even add it because we know people end up doing the max that we put in there. Most, the vast majority of people would better off not doing the optional extra. So do the, do the, you know,

what how it's laid out and don't do the optional with that. And then you'll probably get phenomenal results with that program. So a couple things to add. One, just so you know, that challenge maybe never ends. Okay. We hear, we're sitting here on this podcast talking about it. We still have this challenge ourselves. So when you like to work out and you enjoy lifting weights and you've seen great progress in the time that you're doing it, we tend to do that ourselves. Like, we're always skirting those lines and so it'll be a probably lifelong challenge

of always kind of like, motivate yourself to push and then learning how to pull back when you need to. So I'll give you some really basic recommendations on the 50% I think that's really cut and dry and you can pretty much apply that formula to any type of a workout and that's a perfect D-load week.

I like to take a D-load week and make my client and individualize it, meaning if I was training you and you were complaining about certain things. Like my hips, my hip, My left hip is nagging me all the time after a phase one workout or that. I'm really stiff here. I would do a week of actually, since you have all the RGB bundle, performance, the mobility days, one week of just mobility work would be phenomenal and specific to the

areas that you need to be addressing like I just threw out the hip thing. I have no idea if that's an issue for you or not, but it's common, right? Somebody, they squat heavy, deadlifting heavy, also they sort of notice hip stuff going on. And so instead of just following an abog by 50% on, I would say, hey, this week we're doing all mobility work. And we're going to focus on 90, 90s in your combat stretch and lizard with rotation and some scorpions and like, I'm going to, I'm going to hit pick a handful of mobility moves and you're basically going to do that all week long. Maybe I let you sprinkle a little bit of like a focus session work in there, some cable work for your arms or some of that, that maybe, maybe you don't have any issues in your

upper body, it's just kind of lower body stress or low back type stuff. So maybe I let you do some shoulder work and some buys and tries and do that type of work on cable machines for that week and then all mobility. Like that could be a D-load week for you. And learning to tailor it to the area and no one knows better than you, right?

Unless you had a coach or a trainer like, what you neglect, like that you know you should probably do more of, and I'm just gonna guess that it's probably mobility recovery type, active recovery stuff, since that's typically what most people neglect. And so I would build a week of D-load around that stuff. Yeah, I like that a lot. I was gonna reiterate the same kind of stuff.

In terms of like really specifically targeting things that have been talking to you within your program, like you'll notice like certain tightness in your shoulders, your hips and you know, addressing that in the D-load week is the best time to do that. Adding in unilateral training is a really good way to address that as well. So that way you can also reduce down the load and really like individualize and specifically work on one side versus the other to make sure that they're both functioning properly. So, you know, just being a little more specific with it, but yes, like cutting that overall volume and that intensity down. What programs do you own?

Currently on the B and then I also got Power Paul lift and split, although I haven't started those yet because I didn't feel ready for them in terms of the intensity. I also got prime and prime, Rome. Okay, good. You do have prime pro. So, prime pro, you know another one that would be worth maybe will throw your way is Maps 15. Dude, because if you do a cycle of Maps 15, I bet you love it.

Do the 20 minute version. Yeah. Your body would Oh, yeah, yeah, do the 20 minute version Yeah, your body would probably do well. Yeah, do the advanced version and I bet you yeah, I bet your strength would go through the roof on that I like that That would absolutely be amazing. I mean I love working out so doing that every day. I'll just Reducing the time would be not no, so thank you so much Yeah, you got to be so much. Send that over to you. And you know what, if you find yourself wanting to do more or spend more time in the gym

or the workout, do it mobility. That's it. So follow maps 15 as it's laid out for the 20 minute version or the advanced version. And then if you find yourself wanting to do more or be in the gym longer, just completely direct that all to mobility stuff from Prime Pro or from performance mobility.

Yeah, I mean, with the priming up from that, I don't like to, I also, I spent more time anyways. Okay, cool, good, good. You're on, thanks for calling in, man. Yeah, yeah. I'm gonna start one more thing for any new listeners that might be listening. Yeah.

Because recently you mentioned that in the the beginning people usually just go for the single topic of soaps or skip the entries and just watch them. They want to listen to the questions, which I also did. But the more I listen to you, the better you get. Like, the more I really appreciate the entries, because you're always not just sharing the tending stuff, but so sub-gone nuggets for coaches like me or just your own life. So yeah, really appreciate it.

I'm what definitely recommend to stick into the podcast and yeah, making sure you keep listening. Thank you, Johan, it's a great compliment. I appreciate it. Thank you, man. Absolutely. You got it. Yeah, that's so funny. You could pretty much divide most people who work out to two categories.

I always do two little and I always end up doing two months. Yeah, whoops. You know, and it's challenging. And you're absolutely right. You said we still do, I mean, I, it's not really strong. I mean, it's one of the, it's also one,

I mean, Doug and I were the other day. I mean, it's one of the, it's also one, I mean, Doug and I, or the other day, we're talking afterwards and I was having this actual same conversation with Katrina because she's just like, man, you have this ability to like switch and, and get in shape so quick and fast. I'm like, you know what, that is years and years and years of not doing it well and right, and really honing in on like knowing how to apply just the right amount of intensity and to change my new your body at a new level.

Yeah, and honestly, it's really crazy. It's very little. That's why I do, I love hearing him, you know, repeat what we talk about with the, you know, doing as little as possible, listen to most change and then what your body can tolerate is different than what's optimal for it because that is the game in this. The game is learning where and where all unique and different is what's the least amount I can do inside the gym and with my nutrition to elicit more change. And I just want to tweak that every week just a tiny bit. And we are so tempted because we get the hype and the motivation. And

it's like, I'm making change now. I'm going to do this now. And it's like, I'm making change now. I'm gonna do this now. And it's like, ah, you know, go on. We're so driven by momentum. We're such momentum driven creatures. And so like to be all in is sort of like a natural instinct. You they're all in and you're all out. Well, and I think it's because, and I mean,

correct me if you guys disagree with this, is that most things in life do reward you for that extra effort and work. You know, the old saying of like, you get what you put in, right? The attitude of like, if I work extra hard at work, I typically get paid more or we make more money. Like, if I do, if I work hard at my relationship,

I normally see the fruits of that for, but this isn't like that. It's rare, it's different, it's unique. And because because of that you're limited by your body's ability to adapt. Yes It's not like everything else where the more is better harder or pushing or doing it's like Yeah, I mean it was true if our bodies had this unlimited ability to recover and adapt this would be easy Yeah, I would just tell people oh here's more and more more more more Progress. Yeah, you're gonna crush. You'll crush. You'll crush. I would just tell people, oh, here's a more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and more. A more and grateful for the opportunity to come on and actually ask my question. It's 2am where I'm at, so I'm a little nervous as well, so I'll do my best. I appreciate the call, man. Yeah. I just wanted to say

thank you initially, so I started listening to you guys late last year, probably around November, and I just started training in October. So sort of what happened over time was that I was learning things from lots of different places, and basically now I just look for you guys. So I'll, you know, check out your old YouTube videos or I'll have a question and I'll just Google mine pump at the end of it and be like, I'm sure you guys have answered it already. That improvement has really helped me with not just my physical fitness,

but then my mental health and my ability to be present in other parts of my life. A big thank you to you guys for all the effort you put in. Thank you. Huge compliment. Thank you. Yeah. So my question is around sort of the topic of intensity and in particular moderating intensity if you enjoy training hard as well. So to give you a bit of context, so over the past few weeks, I've been pushing myself and sometimes I've been a bit over eager on upping the weight, sometimes I'll fail on compound movements, mid-sets, so I won't finish all the reps. I also have some pretty intense ADHD.

So one of the things I've noticed is that when I focus and get in the zone, I don't get the signal that I'm fatigued or I'm at my limit until quite late. So I'm sort of the guy who always thinks there's one more rep in the tank or there's just a bit more juice to give Regardless of whether it's there or not so my actual question is Sort of a two-patter so the first part is

What are some cues or some information that could help me figure out when I'm at my limit in terms of intensity. And then the follow up to that is when I've realized I've hit my limit, what are then some techniques that I can use to help me moderate the intensity for the rest of my training sessions. So I have a more sustainable workout. Oh, yeah. I love this question. So fellow ADD person over here.

So I can completely relate to what you're talking about when it comes to intensity and when you're getting that, that space in that zone. It's a superpower sometimes, but sometimes it's definitely something that can be detrimental. Okay, so here's a few tips that have helped me with this exact issue.

Number one, you want to practice what you're talking about when you're not in the space or in the zone because it has to be something that you, this is a skill that you have to learn and in that space or when you're in that in the zone, trying to learn it when you're in that space is gonna be almost impossible. So what does this look like?

Before you do your workout, maybe the day before or a week before, I used to find that I was better at this, the further I was away from the workout. So if it was a week before, I was much better at this at planning this than I was the day before, and definitely day of or in the workout, and the workout forget it, everything out the window. But if I could do this the week before, when I felt calm and logical, I would write out what I was going to do. And then in the workout, all I would tell myself is, I'm going to stick to what I wrote, regardless of how great I feel, regardless of how much more I think I can do. So what that looks like is, when I'm in that logical calm space, and I'm not in that space of like in that zone and whatever. And I'll say,

okay, you know, last time I squatted, I did, you know, X amount of weight for this mini reps, it would be, it's probably wise to stick to this weight for this mini reps. So I'm going to do that. And I'm doing it in a state of mind where I can probably trust myself. Then when I get into the workout, I have that paper or I have it written down somewhere. I look at this and I say, okay, I'm gonna trust myself, because I know when I was in that space, I was quite logical and not feeling the way I am,

now, which is like I can do anything. So I'm looking at this and it says to do 10 reps with 120 pounds. So then that's all I'm gonna do. So I get into the bar, I do my 10 reps, and I'm like, oh my god, I want to do five more. No, no, no, I'm going to stick to exactly what I wrote down. So that right there helps a lot. And then what it does is as you practice this, you start to get used to the feeling of doing the appropriate amount of intensity

when you're in the zone. So this is a practice. And the more you do this, the more often you do this, the better you'll get at recognizing what the appropriate amount of intensity is when you're in that particular space. Does that make sense to you? Yeah, that does make sense. Okay. I guess it also raises,

because that sort of technique is something I have to do with lots of things. Like, I have to just hold myself accountable to a plan. Yeah, I stopped listening because it sounded like so much shit. So I don't know. That's like a lot of stuff. Here's, I think all of us in this room have been challenged with this.

I think it's actually more common than you think that people want to do more. We're just having this conversation right before, right after the last guest, it's a very common thing. You would be surprised how great of results you would get never even coming even close to failure. Leaving two, three, four in the tank.

Yesterday I was dead lifted and dead lifting in a long time. I started with 135. I got to 225 and 225 felt heavy. Now I'm strong enough to know that I could, if I wanted to go 315 above no problem, but I could feel that the weight was challenging enough that I'm getting work. And so there was no need to throw another 90 to 100 more,

I could do a 90 to 100 more pounds for sure with the eight reps that I was working with. And I didn't go. I just stayed at that weight because I know I don't need to. Here's a challenge with that, Adam, is that I think you're selling to David why he should moderate his intensity.

I think, and correctly, if I'm wrong, David, I think you know that. I think the and correctly, if I'm wrong, David, I think you know that. I think the challenge is when you're in that space, you do it anyway. Am I correct? Yeah, yeah, that's right. So I'll give you an example of something that might happen. So I'll use deadlifting as an example. So let's say, for example, I'm doing a few sets of dead lifts. That's how I'm doing like a five by five or something like that. I come in, I'm feeling good, I do my warm up, I do my first two sets and I feel like real strong.

I feel like top of the world and I'm like, maybe it's time, I think maybe I'm ready, I'm feeling good. So I'll do my third set and maybe I'll see if I can add an additional rep or I'll see if I can up the weight and then I go for it and I go, oh, that's a bit too hard. And then what then will happen from that is I'll go, okay, that was too hard. I'll go back to the weight and the scheme I was previously doing. But now I've gasped myself out, which sort of leads into that other question of saying, well, okay, well, what is the best option for me

from this point? And I've done that a few times. So David, so again, you were about to say something before you got cut off. You said that you have to do that with a lot of things where you plan and you set yourself up with kind of structure. Let me ask you a question. Why do you end up, why do you do that with a lot of things?

Because I end up either doing way too much or doing way too little. Okay, so you know yourself. You know that you get caught up in the moment. Is that accurate? Okay. Yeah, let's see. Okay. So what you've done with other stuff, which sounds to me like that's a strategy that's worked for you, is what you should do with your workouts. Just what I said earlier. So I know Adam said it sounds like too much. I'm telling you, if you practice ahead of time, right down what you're gonna do, and then the only thing you have to tell yourself

in your workout is I'm gonna do what I wrote down, nothing more, nothing less, I'm gonna do exactly what I wrote down in the workout. Do that. Now what'll happen over time, which is now the place that Adam is talking about, because he's been working out for a long time, so I'll lie. Over time, you can make these decisions

because you've practiced and you've developed a skill. Because I guarantee you, 15 years ago, that was not a skill that Adam had. It was not a skill that I had. I did the exact same thing you did. I get caught up in the moment and I would lift too much. And it took me a long time, 43 years old, 44 now. And now I can do this, but I've practiced over time.

So you just started working out in October. You got to develop the skill and it's not gonna happen in the moment. What'll happen in the moment is you'll keep doing this over and over and over. Maybe it'll learn in 10 years, but if you wanna figure this out faster, write out what you're gonna do before,

maybe days before and then just stick to that. No matter how great you feel, just stick to that. Over time, you'll end up developing that skill and it'll reinforce that as the results that you get. Then you'll be like, oh my God, I'm feeling great. Oh my God, this is amazing. And then that'll reinforce the development of this particular skill. But if you don't plan ahead of time with someone like you, this isn't for everybody, by the way, but this is specifically for you. You mentioned your intense ADHD. You mentioned how this is something you have challenged with other things. If you don't practice developing

skill ahead of time, you're going to constantly get lost in the moment, and it's going to be very, very difficult for you to learn from. Have you been bringing a workout log with you and writing and tracking your sets and how much weight that you've been putting up for each rep. Yeah, so actually I just finished the first phase of maps and a Bolic. So I did the pre-phase as well. So I'm sort of tracking along with that and I try to keep my sets and reps consistent and then I sort of play with the way then see how that goes.

How often do you kind of push it? So if you're running it just as it is, like, and you're kind of tracking and noticing what weight you started out with, like, when do you start kind of pressing it? Maybe like, gosh, it's hard to say off top of my head. I would say maybe like every, I let like a whole week pass and then a week or a week and a half and see how I feel. And then that sounds good. Yeah. Okay.

I'm just trying to see how you're like kind of perceiving this, when to kind of push, when to kind of just track and see what your ability is for that day. And just, yeah, the overall planning itself, it sounds like is, you know, this is gonna be beneficial for you, at least for that knowledge of like, this is kind of my base, and this is where I am with this lift,

and win to kind of like push and pull with that. This is just something you learn as you build and develop more experience being in the gym. What is the, what's the negative feedback that you're getting from actually this? I don't even think we've covered that. We're just talking about strategies to get you to not do this mentally, but why has this become a bad thing for you? Are you finding aches and pains?

Are you seeing or are you regressing and getting weaker? I didn't even think to mention like you could this could be okay what yeah yeah um so really the main thing for me um is is trying to build that build that skill um more than anything like in terms of my results, I've been able to see like a consistent increase in strength like over time. So really for me, it's more about trying to understand and build that skill and then also try to sort of factor it into the rest of my training because the past, like I think probably a couple of weeks or so, in particular, what I've started to pick up on is that that sort of like deadlift snow I mentioned where I'll push too hard early and then I'm

just exhausted for the rest and I'm like, oh, I wish I could avoid this so I could be more consistent. So, another smart approach. By the way, you're going to make gains with a lot of mistakes right now because you're so new. Also. So, a strategy when I have a new lifter Cuz we always think of adding more weight to the bars a way to progressively over So maybe when you plan this out like Sal is saying and you you've decided you're gonna do this

And then you get in that moment and you're like man, I definitely got more in me This is and I want to do that but South don't don't add weight slow down the tempo Yeah, good advice so when I have when I have a new lifter who's wanting to get good at technique and that's where they really want to focus anyways, when they are tempted to add more weight, don't add more weight, slow the rep down. You can make 135 pounds. And that's what I do with the 225. I only think you're making a mistake though, even just kind of pushing for that.

That's why you're not going to know. That's why I asked that too. I was like, it doesn't sound like you're... This is just a data. These are data points. So then you come back at your next workout. You know that you pushed it a bit too early the last time, you just have to track that. So that way you don't make that same mistake.

Yeah, I'm perfecting your form is so important. I mean, what Adam's saying is so valuable because because you're new, when something feels like you can add 10 pounds, you're actually going to get more value out of making the next set look even more perfect, especially with things like deadlift and squat. Oh, yeah. Literally, I'm in this 20 something years, and I'm deadlifting yesterday.

I know I can increase the weight, but I also know like I haven't deadlifted in a while, and that's such a technical exercise. Like I just decided to slow my tempo down. I'm making it look even better. Yeah. And just perfect how I feel it, how everything's firing. Like, man, that made, and I'm sore shit today. So it totally made that 225 more than effective

as far as sending a signal to adapt. So instead of, you know, adding weight, when you get tempted like that again, just slow the reps down. Don't add more weight, just slow the tempo down, take your negative, add an extra two seconds to your negative and watch what happens. Yeah, what I like to do is I like to think of like,

all right, let me ground better with my feet. Let me get my positioning even better. Was I tight in my lats while I was pulling this? Was my form absolutely perfect? Let me try and perfect it even. And pause at the squeeze. Yeah, I like, like those are all ways to progress the lift without perfect it even. Pause at the squeeze. Yeah, like those are always to progress the lift without having to add more weight to the bar.

And for beginners, I would, invaluable. I would argue that it's more valuable than adding weight to the bar. Absolutely. That's exactly what I used to do with clients. When we first started and they told me, oh, this is light, Adam, let's say slow down.

Yes. They'd want to add weight and I said, no, slow down. Like let's do all that first before we could always add weight down. Yes. They'd wanna add weight and I said, no, slow down. Let's do all that first before we could always add weight down the road. Let's slow down and focus on the squeeze and resisting the negative and pausing in the contraction. There's so many things that we can do with the technique of it, the sales point, gripping with the floor

and thinking of the position of your neck and your head and your core. There's so many other parts with, especially a technical if like the deadlift that I can progress you in without ever adding load to the bar, and you will see progression. You'll get better. You'll get stronger. You'll build muscle, and we don't have to add, you know, 15, 20 more pounds of the bar. Yeah, and then the other part of your question was, well, you know, what if you do make that

mistake, how do I get back into the workout? Don't go back to the weight that you had before, go to something lighter. It reduces. Yeah, because when you fail with the weight, you, you, you, you, you fry your, your CNS gets a little bit more fried. So it's not going to give you the same output. So you can't always go back to the, the weight that you had on the bar before. So let's say you went, you went from 175 to 225, 225 was too much. Now you're exhausted. Go down to 155, not to 175. Does that make sense?

Right. Yeah, that does make sense. And I wanted to ask about that a little bit. So I think I can sort of guess what the answer is based on the direction you guys are going in, but Would that it if I do that so let's say let's say that exact scenario is I dropped the weight below where I was at before Is that just purely an indication of the fatigue that I'm now feeling like it doesn't have any effect on The quality of the workout or the results or anything like that. If anything, that's now you've saved the workout. Yeah. Yeah, I've done it to the point where,

and the stronger you get, the more this is even, the more of an impact this has. If I'm doing a full body workout, and I start with, say, squats or deadlifts, and I do what you did where I, like, I went through a workout. The rest of the workout is easy. Not just the rest of the deadlift workout or the rest of the squat workout.

The rest of the entire workout is easier. And it's not because I'm like, oh, scratch this workout, I've lost. I saved the workout and I still progress. Yeah. No, that's really good. That's really good advice because I think I've started heading in that direction.

So with Squats as one example, one of the things I'm doing with that now is that because I'm fairly tall, so I'm just above six foot. When I started learning to squat, my range of motion sucked because I had to move a lot, my balance isn't great, that sort of thing. So now that I feel confident with the movement, I've actually been lowering the weight a bit and trying to focus on depth and my ability to hold it, get out of the hole, safely, all that sort of stuff.

Perfect, great choice. Well, that's it, 100%. You must listen to a great question. I know, you're on track Yeah, yeah, I did say at the start that I stopped learning from other places just from you guys So if you didn't like that answer David what mountain program are you following right now? I'm following anabolic right now. I bought the The new year bundles. So I have like anabolic performance and

static, get up to go. You're good. Yeah, right on. Yeah, good job, man. Yeah. Thank you. You got it, mate. Thank you. Yeah. Keep it up. Thank you very much. You know, good question. Yeah, good. But you know what? We just went into like answering it and I'm like, yeah, I didn't actually hear a Real problem with that like So new to yeah lifting yeah, I had to like kind of bring it back I get a little it's funny because I he listening to him say his at his reason for it when you ask because I thought was a great question You asked him like how great

Of a position easy is he in as a beginner to realize, you know, it's because he's listening to our show. I think so. His mindset's perfect. Yeah, for him to be like, well, I just want to learn the skill. Oh my God, I wish I had that mindset as a kid working out. I would have gotten so much better results. Yeah, a bit of overthinking though.

It is, yeah, I think like to Justin's point, like, you know, that's kind of that's now, I mean, this happens to me still this day where I put a little too much on the bar, realize, oh, that was too much. Then I go back the other way and it's like, you know, I mean, I'll tell you what, you know, when he mentioned his, how he feels and he said, oh, yeah, I have to do that with a lot of things. I know what that's, I understand what that's like. It's, there's a, it's an honor off switch and on is completely on. And he seems very the only way to manage it in some cases is to follow a plan or structure that you set out before and because when you're in the

moment it's almost as if you can't trust your feelings. Yeah, just go too much. And I don't typically recommend tracking like every single weight and set and all that, but I think in the very beginning in this instance too because you saw in a little call it's going to help him. Totally. Our next caller is Justin from Washington. What's up, man? How can we help you? What's going on guys?

How you doing? Good. Good. I'm having it. Sweet. I'm happy to be on the podcast with you guys. I just wanted to say thanks for all the awesome content you guys have created. I've listened to just about every episode. I found my pump in December of 2017,

and I went back and listened to all of them pretty much. Oh, wow. Legit, legit fan, that's cool. Yeah, spark contains and everything. Oh, jeez. So I'll just get to go in my question here. My goal and my question is, I love to race my dirt bike in a Durawh hair scrambles, which is an hour and a half race

between track and trail. And years passed, I've been good enough shape to ride the whole race at a decent pace, but not really push myself and just kind of make it without getting out of control. But this year, I want to be able to ride as hard as I can the entire time, you know, and push myself without getting hurt. So my heart rate is typically between 160 and 180 for the entire race depending on how many times I crash because it spikes way high when I eat it. So then the the races are spaced out three to four or yeah three weeks to a month

apart. So I have a lot of time between them and then there's eight races That start up on March 18th. So here pretty soon. I'm currently in phase two of performance I add the OCR rice bucket to increase my hand strength and I'm looking to hit the first race while in phase four. I'm a little behind But I'm about to switch into phase three of performance and And then after that, my plan was to run maps strong, to keep my work capacity up if that works. So my main question is, during this in season, if you call it, what should my training look like to get my full potential

during these weekend races? I ride almost every weekend in the trails to keep my body used to riding. But I like to see if I could build my muscle endurance stamina so I could ride my muscle endurance stamina so I could ride to my full potential, basically kick my friend's ass. You're on the right track, I'll tell you that. Yeah, so hold on, so in season, you're practicing every weekend as a Saturday and Sunday?

Yeah, I want to, you know, if life doesn't get in the way. Okay. But I try to go at least once a weekend. Okay, and then when you go out and do your riding, how long? Because a lot of people don't realize, so this is good for people to know as well. I trained some dirt bike racers, and this, when I first trained them, I had no idea just how much stamina and endurance is required to do this. It's insane. A lot of people don't know that, but it's pretty crazy.

How long are you practicing for when you're going off on your own on the weekends? So we typically will ride for a low an hour, an hour and a half, take 10, 15 minute breaks, sometimes drink a beer, which is not always ideal. And then you ride more. So I mean, you ride for basically, I don't know, usually on the bikes for four or five hours. Okay. Well, okay, so my answer would be different depending on what you just said. So you're riding once a week or so in season,

except for when you're actually doing the competition, which is when you're doing that long race. In that case, two or three workouts during the week would be totally fine. You could follow, I mean, a lot of our programs would be appropriate for you. I think what he doing is actually pretty damn good. Yeah, I like performance. I like strong. I like the fact that you even added the rice buckets in for most of you are like, you're on a pretty damn good track. The only thing I could see that would make this better

for racing is to add a little bit more race practicing on the dirt bike and reducing maybe a workout. So if you had the ability to get to the track one more day a week and spend the hour and a half to two hours doing that instead of a lift because you're doing plenty lifting-wise to have strength, to have stamina, to have endurance, the only thing that would make you even better at this race is to spend more time on the bike. Where do you find the, like what's your weakness with your performance?

Is it the stamina, is it strength, is it, do you find pain anywhere on your body? Where do you fatigue first, I guess? Well, actually, most fatigue is in my, well, my arms get pumped up, you know, arm pump. That's why I worked in the rice bucket to kind of help that. But then like my lower back, it's kind of tight towards the end of the race.

You know, it's just uh, I would say my muscle endurance, like my stamina is what always be back because I get tired and I start making mistakes, you know, and you get trees and stuff. So I don't want to do that. So I just need to work on my endurance. Yeah. So don't you guys agree, like the biggest thing would be more riding? Of course, you know, 100%. Another, like I would probably, another reason why the low back might hurt too, is you might be a little sore from the leg training

and then you're sitting on a bike for three hours at a time and so the bike, so your low back is locking up and being tight. So I might address some mobility work. I don't know if you take the time to do mobility before you get on the bike I think that would be extremely beneficial to you to especially in the hips and low back So like and of course drink the new mobility Yeah, I do one two punches. Yeah, what I found so here

This is what's interesting about your scenario. You said your arms get pumped up Yeah, most people love a pump in the workout when you're when you're doing what you're doing, you get a pump, and I saw, actually there's two clients I remember specifically. I had a drummer who had a band, and he'd be like, man, my forums get pumped and I can't play anymore. And then the dirt bike rider said the same thing. He's like, how do I train? So I don't get a pump in my forums.

I remember when I first got that client, I was like, I've never heard somebody not want a pump before. What actually helps with that is frequent daily exercise. It actually trains your muscles to not be, not to get so pumped, because once you get a pump, you kind of lose function. Though I'm sure, you already know this, you start to lose your grip and your dexterity

and your fingers and your hands. So what you could do is you got your normal workouts, take out some of the exercises in there that are let's say low back intensive, low back intensive and hand intensive. Instead of doing them in the workouts, do a little bit every single day so you can condition your body to not get a pump so easily.

So what you're working on is stamina. You're lots and lots and lots of stamina rather than strengthen building muscle because focusing on strengthen muscle building is gonna make you get a pump. You want, you're looking more for that stamina and that waste removal process and not getting a pump while you're racing. Yeah, the way, and you're using the rice buckets, which I think is perfect.

And I try to slowly, just reduce the intensity of that a bit, like more, more frequency, more volume of it, but less intensity. Totally. Okay. So how many times should I do, like, say the rice bucket? Every day. Every day. Yeah, I would do it every day, but not hard.

Yes. Because if you do it hard every day, you're going to find some problems. Not hard, but a good goal would be to, I would say, increase time. Yeah. So let's say, like, let's say right now, you can do the rice bucket for three to five minutes or something like that, and that's a good amount of intensity. I might reduce it down to like two to three minutes every single day Until that gets easy and then I might try and get it to a minute more and then a minute more on top of that And so and then do it a second time a day, you know for another minute. Yeah, so just slowly build it up with the goal

Of can you get in that rice for you know 10 15 10, 15 minutes, no problem. And like you get that stamina built up like that, that's going to be over nice. Yep. Yeah. I like those work sessions for this, you know, and like carrying, like doing farmer carries and doing suitcase carries and things like that, too, or just constantly kind of condition your body to withstand. But keep the intensity moderate. And most, you're not going high intensity on your hands and your forearms and your arms. Grip strength is different than grip stamina. Yes.

So they definitely contribute to each other. Sure, sure. Yeah, definitely. Having grip strength is going to carry over to some stamina, but you would get more benefit. Like, let's say we talk about farmer carries being a great exercise for grip strength. You doing 40 yards of 300 pound carries or something, that's really great.

But you'd be better off doing a quarter of the weight for a longer period of time. Because the race is an hour and a half. You need more stamina. Even with your core exercises and doing high reps is not the worst idea. In this case, in this instance, in terms of you being able to be conditioned and not fatigue quite as frequently. Yeah, so frequent training, you're training stamina, load a moderate intensity for those target areas. That'll make a big difference.

Okay, and then so I can hit the weights like, because there's a month between them basically, so I can hit the weights three weeks hard and then maybe back off the last week the week of the race. Yeah, you could do that. Especially legs and stuff, because back off the last week, the week of the race. Yeah, you could do that. Especially legs and stuff because you feel low back stuff. So my theory would be, you probably hit, you know, lunges or squats.

You did something pretty hard that week and you're still kind of tight from that. And then you go sit on a bike and that's probably locking the low back up. So the final week before you go do a race, I'd actually probably pull out either all of your legs or reduce it to like just mobility times up your legs. And then that and watch with how you feel from that race. A lot of like two weeks. Okay, that's perfect. Thank you. You got to. And then it's kind of like within the same. It's called the, it's another race, but it's way longer. I think it'd be pretty similar answer, but it's called the desert 100. It's a the, it's another race, but it's way longer. I think it'd be pretty similar answer, but it's called the Desert 100.

It's a 100 mile race, which takes about five and a half hours. Oh, my bike as well, but it's pretty much the same thing, correct? Yep, just more of the same. Yep. And then during this time, I've weighed about 255, about two months ago now. Down to 226, would it be a bad idea to like cut,

because I'm trying to be lighter on my bike. I don't want to be heavy on, you know, it's harder on everything. Would it be a bad idea to cut like during the three weeks where I can lift and then maybe like eat at a maintenance slash? No, that's okay because okay. So this is a trade-off. There's a trade-off. You get the value of being lighter on your bike, which makes it easier, but the trade-off is less calories can sometimes sacrifice recovery and performance. So you can cut, but I would keep the cut very, very modest at most. So you're not going down five, six hundred calories below maintenance. You're like two, three hundred calories below maintenance. So slow cut is a smart way to do this. Don't be aggressive with it. Okay. That makes sense. Yep. Perfect. You got it, man. Thanks for calling in. Awesome. I, yeah, I appreciate it. Yeah. Good luck. Circle back. Let us know how you do, man.

Yeah, I appreciate it. Yeah, good luck. Circle back less than how you do, man. Okay, thank you. Sounds good. Take it easy. I just realized he said, he rides his dirt bike for an hour. Takes a break, drinks beer, get back onto the bike, ride the kid.

Performance fuel sale. I don't know if that's a good idea, bro. Let's drink and do this again. That's like par for the course. I know. I love it. Yeah. But yeah, the stamina thing with the hands, I remember doing judo and jujitsu, you're gripping

the key and my, you know, forms would get so pumped and then my hands were useless. I had the strongest hands in the gym, strong grip, but then when they got pumped, which I loved in the gym, I love a pump in the gym. But when I would grip a key and my hands were pumped, it was like I had like useless claws. I couldn't do anything. Yeah, you mentioned the drummer. Like this is like before we would play a show. And I was even just playing guitar.

Yes. I think too, like some of the adrenaline going into it on top of that, like it would just make these pumps like stupid where I could barely even function with my fingers. So I had to like get over that and like really kind of like work through that. Yeah, and I remember like I said, when I got these clients, I was like, I'm a bunch of my fingers. So I had to like get over that and like really kind of like work through that. Yeah, and I remember the like I said when I got these clients, I was like, uh, this is

going to be hard because I've always like, I've always tried to get people to get a pump. Now I'm trying to figure out if someone ruins your dexterity to not get a pump. His two issues are the exact two things that will get me to get off my ATV. Like if I'm riding all day long, it'll either be my low back that bothers me or my forearms are gone. Yeah. Just because the vibrate, the grip and vibration on that thing all day long. It's a lot of stress there.

And anytime it's my low back, it's because I was training that week and I hit heavy squads, sort of like something like that. And then my hips are all locked up and tight. And then it's pulling on my low back on there. And so I started to realize, okay, if I'm riding on Saturday, I'm gonna just like really reduce the intensity on my legs. And then before, if I make a conscious effort of actually doing a really good 20 minute mobility,

especially like my 90, 90 stuff, before we went huge difference. Yeah, you know what I did that really helped me with the grip stuff is I got a gripper. And at first I messed up, cause I would do it throughout the day, but too high of intensity. And ended up giving myself tennis elbow.

Then I went back and did again. And then what I would do is throughout the day, I'd pick it up and I would do it throughout the day but too high of intensity. Ended up giving myself tennis elbow. Then I went back and did it again. And then what I would do is throughout the day, I'd pick it up and I'd squeeze it. And the intensity, I'd keep it low. I'd just squeeze it, squeeze it, just low and put it down. And I'd do this throughout the whole day. And I'd do a crazy stamina in my hands and forearm. Yeah, they have those cool ones.

We can do individual fingers. I did the same thing. Yeah, yeah, but you got to keep the intensity low otherwise you're gonna screw yourself. Look, if you like Mind Pump, head over to MindumpFree.com and check out some of our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram, Mind Pump Justin, Adam is on Instagram, Mind Pump Adam.

And guess what? I'm back on Instagram. Mind Pump, just step in. There's what you'll find me. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com.

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