Mind Pump: Raw Fitness Truth - 2103: The Optimal Dose of Creatine, the Ideal Time to Change Your Workout, the Value of Adding Rotation to Exercises & More

Episode Date: June 23, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions from  the Sunday @mindpumpmedia Quah post. Mind Pump Fit Tip: Eat more protein to mitigate fat gain during a bulk. (1:36) Mind Pump Training Updates: Adding in unconventional lifts, hitting a 700 lbs. deadlift, and maintaining a healthy physique by doing less. (7:15) Arnold Schwarzenegger, the epitome of the American/immigrant dream. (19:29) The idea of exercise-induced 'hyperplasia' (growing new muscle fibers) is taught as a myth. (33:27) Weird compliments. (36:02) Seed, the BEST probiotic in the business. (45:34) Shout out to Patrick Bet-David. (46:30) #Quah question #1 - On your most recent podcast you talked about how cardio isn’t good for weight loss but if you are living a sedentary lifestyle and your job requires you to sit for most of the day, is it ok to walk on the treadmill at a steady speed for about 30 minutes? (47:21)  #Quah question #2 - When do you know it is time to change up your workout routine? (50:53) #Quah question #3 - What is the optimal dose of creatine? (55:18) #Quah question #4 - Do you see value in adding rotation to horizontal pushing or rowing movements just like you do in an Arnold press? (58:13) Related Links/Products Mentioned Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP15 at checkout for 15% discount** Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 30% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** June Promotion: MAPS Cardio or Summer Shredded Bundle or the Bikini Bundle 50% off! **Code JUNE50 at checkout** Mind Pump #1952: How To Bulk The Right Way The Myth of Optimal Protein Intake - Mind Pump Media Visit Daily Dose Meals for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP20 for 20% off your first order, excluding subscriptions.** How Much Training Is Necessary To Maintain Strength And Muscle? Mind Pump #2090: Five Tips To Work Out Less And Keep Your Gains Watch Arnold | Netflix Official Site Fusion of myofibre branches is a physiological feature of healthy human skeletal muscle regeneration Mind Pump #2017: The Best Peptides For Fat Loss With Dr. William Seeds Your Next Five Moves: Master the Art of Business Strategy – Book by Patrick Bet-David Visit Sleep Breakthrough by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Why Cardio Is TERRIBLE For Long-Term Fat Loss – YouTube Mind Pump # 1172: Four Ways To Change Your Workout For Maximum Results Mind Pump # 1577: What To Do When You Are Getting Bored With Your Workouts How Phasing Your Workouts Leads To Consistent Plateau Free Workouts Mind Pump # 1612: Everything You Need To Know About Sets, Reps & Rest Periods Pros and Cons of Creatine – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned DON SALADINO (@donsaladino) Instagram Andy Galpin (@drandygalpin) Instagram Dr. William Seeds (@williamseedsmd) Instagram Patrick Bet-David (@patrickbetdavid) Instagram VALUETAINMENT (@valuetainment) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's most downloaded fitness health and entertainment podcast. This is Mind Pump. All right, in today's episode, we answered listeners questions after a 46 minute introductory conversation. We're talking about fitness, current events, studies,

and much more. By the way, you can check the show notes for time stamps if you want to fast forward to your favorite part. You can also ask us a question that we can answer on an episode like this one by going to MindPup Media on Instagram each Sunday and posting under the QUAH meme. This episode is brought to you by some sponsors. The first one is Paleo Valley.

They make Paleo-inspired supplements like collagen or bone broth protein, grass fed meat sticks, and much more. Go check them out. They're pretty awesome. Go to PaleoValley.com-flour-slash-mind pump. Use the code Mind Pump 15 and get 15% off your first order. The set of sodas also brought to you by seed.

This is the world's best probiotic. Nothing else comes close. Go check them out. Go to seed.com-flour-slash-mind-pump. Use the code MindPump and get 30% off your first month's order of Seed's daily symbiotic. We're also running a workout program sale this month.

Maps Cardio is 50% off. The Shredded Summer Bundle of Workout Programs is 50% off. And the Bikini Bundle of Programs is also 50% off. If you're interested, go to mapsfitinistproducts.com and use the code June 50 for the 50% off discount. All right, here comes the show. One of the challenges with going on a bulk is gaming body fat. Now aside from strength training and exercising properly, here's something you could do to minimize fat gain, eat way more protein. In other words, a very high calorie diet that puts you in a surplus that has a good amount

of protein will make you gain more body fat than one that has most of those calories coming from extra protein. It's true. Even though studies show that there's a maximum benefit you can get from protein when it comes to muscle building, you're actually less likely to gain body fat when your excess calories are coming from protein. So, it's just one thing you can do when you go on a bulk to minimize fat gain. So, studies will show this, right?

Protein protein. Protein protein. So, it's like if you're already at one gram per pound of body weight and you need to increase your calories by, let's say, another 300 calories. Yeah. And you're like, do I do it with carbs or fat? If you did it with protein, you're less likely to gain body fat from that than you would from the fat

or carbs. So it's just, No, it's absolutely the only thing. It's just a little more difficult because you get satiated, right? And so to up your calorie intake is gonna take some. That's the one challenge. That's why I was gonna say creative options.

That's why if you're into bulk, I was just gonna say that, Justin, it's hard when you're eating a bulk anyway because you're eating more calories. If it's super high protein, it's even harder because protein's so satiating. So a strategy you can use is to get a hyper palatable protein shake.

So like the paleovali chocolate bone broth, which tastes like chocolate donuts. Oh, it does, actually. Have it, I've been verified, finally. Oh, what'd you think? Yeah, it was, like a shake. I might tell you the truth. Yeah, like milkshake.

Yeah, you can have like a 20 gram shake with each meal, or a 30 gram shake with each meal, or something like that, right? Now you've just bumped your calories. It's an easier way to take in the calories because it's liquid, and you're less likely to gain body fat than if you had carbs or fats. So, I don't have you ever experimented with anything like that?

Adding protein when I'm trying to boil. Even higher though, then let's say that the one gram per pound of body fat. Oh God, of course. No, I mean, when I was competing and when I'm pushing that many calories, it was actually almost impossible not to be more than one and a half.

Yeah, it was hard. If anything, I had to be careful not to go too extreme with that. But when you're eating that many calories and trying to hit protein and take, at that point, I'm hitting 300 grams many times on a regular basis. Now, granted, remember, I've talked about working my way up there, and if I'm not dieting, if I'm eating how I am right now,

I'm the other, so I now, I'm the other, so I'm one extreme or the other. If I'm hardcore bodybuilder, me training, like crazy, meal prepping, I'm super high on the protein and take as I know how crucial that is. If I'm not, my body, I'm just, I'll naturally gravitate to carbohydrates, sugars, stuff like that. And so, yeah, no, I've experimented with that all the way.

And also, making sure that when I go off of training with the high protein diet that I'm careful to not go to the opposite extreme right away because that's one of the fastest recipes for me to pair down and lose muscle. So just by simply keeping that up or trying to keep it up as high as I can while I'm going the other direction,

makes a huge difference on me being able to retain lean body mass. Yeah, and I notice you put like easily digestible protein because like also too, I mean, if you're doing that from like all animal sources and whole foods, like I can imagine some people having a hard time in terms of like, you know, maybe you constipation or something being an issue, like maybe upping their

fiber intake alongside that might be a good strategy. Yeah, so, Silium Husk is good. You can add that to your meals to help with digestion, add your well-cooked vegetables. But mainly, when people add, when they go real high protein, and then they add a lot of shakes on top of it, a lot of people don't realize that they don't digest their shakes very well. So you hear people talk about how, oh yeah, if I have more than one protein shake, I fart, on top of it. A lot of people don't realize that they don't digest their shakes very well.

So you hear people talk about how, oh yeah, if I have more than one protein shake, I fart and whatever, clears the room or I feel whatever. So pick one that's really easy to digest. I talked about the bone broth because it's mainly collagen. Collagen's super, in fact, it's the one protein that's pretty universally recommended to people with gut issues because it's benefit in the gut, but it's also because it's easy to digest. So it's like if you're going to eat that much protein and you're doing it with a shake because it's hard to get it from whole foods in a bulk, choose one that's really easy to digest. But you know, just to, again, hammer this home, you know, if your fats are good, so this isn't what I'm the advice I'm giving here

If you're if you could use an increase in fats because you need more healthy fats or essential fatty acids We'll go there first, right? Carbs are not essential so you can go to zero carbs even on a bulk But they're not it's not ideal to go to zero carbs and a bulk because you tend to limit your strength and your performance So let's say those were already okay. Fats and carbs were okay, but I gotta add another 400 calories. If you make it protein, you're less likely to gain body fat.

You're more likely to gain more muscle. Fat, excuse me, protein has got this kind of thermogenic effect along with it. So like a calorie is not exactly a calorie in this particular sense, because protein tends to be utilized more for tissue. It's a little bit more expensive to burn. So it's harder to gain body fat on the same calories

when the protein's high versus when the protein is lower. So that's the point here, right? It's like, okay, I want to go to bulk, but a lot of times, especially with women, they're afraid of gaining body fat. It's like bump the protein up. Even if you're at a gram of protein per pound of body weight, bump the protein up and you're less likely to gain body fat, of course combine it with really good strength

training and kind of watch what happens. How's your guys just training going right now? All right. I think I've been experimenting with some old school lifts and doing some things, trying to get back into some of the unconventional side of things a bit. So yeah, it's been kind of fun. More like grip training, intensive grip training.

Oh yeah. Yeah, awesome. Yeah, getting back into like, we were having a conversation at lunch really about sleds and that was one of those things that like, I noticed when I haven't done them for a while and then I get back into it and like, what that just does for me from our overall,

like training volume in general, like I just don't, I feel like I'm way less volume in terms of for the week, when I'm not, you know, incorporating the sled. So that's something I started doing up again and it's helped kind of bring my energy levels up, my strength and all that. The sled is like, God, I wish I, I used it for my clients, but never used it for myself when I was younger. I wish I knew the benefits for,

I mean, for muscle building, mobility, I need the least amount of priming and warming up to do it. I almost never or ever feel the day after like, oh, that's a little tight there. It's always, I always feel good from doing the sled. And then strength and muscle gains are great on it. When I add the sled, then my other lifts tend to go up. It's like a weird combination of recuperative and performance, which a lot of exercises fall under one or the other. Oh, I totally love this. So I do that probably once a week, but with my workouts, I'm going back

into lower rep training, although I was sick last week, so I had to kind of back off and go real easy. But I'm going back to lower rep training just to see, I'm just having fun. I'm trying to see how strong I can get. I have a goal of, I mean who knows if this this will happen and I'm not going to push it to the plane where I hurt myself but I'd like to get, I got a 605 pound deadlift, well four months ago. I'd like to one day get to like 700 if possible. Being a 700 club. That'd be crazy right? No, I mean that's crazy being in your mid 40s and already been like at your peak of training for a long time to try and move a hundred pounds up on your deadlift.

Well, now I got hormones optimal. I mean, you do have, but I mean, I tell you what though, I mean, you do have that to your advantage, which does help you. Of course. But I also think that it's an example of highlights that you are already optimizing so much of everything else that it's hard to, I mean, that just shows you, yes, hormones make a massive difference,

but when you're somebody who's doing all the other big rocks, it doesn't make as massive a difference as you would think it would. People just assume, okay, he's on hormones now, so everything's easier. It's like, no, it's like you are doing doing a lot of the, all those things before and then now that's optimized. So of course, it gives you a little more of an edge. I mean, I'm saying I'd like to do it. Will I, I'm very unlikely? I definitely don't want to hurt myself.

But I just, it would be great just to be able to say that. That I was able to say that. So do you go to ZZ? You know, I've had like a shitty past two weeks. My, ever since we went to Nashville, I think I trained twice since then. So I've had like really an off couple weeks. We had people sick at the house.

I've had all the normal excuses, but I just haven't been feeling in the, I haven't been in my rhythm again. You look like you had a good workout on was a Friday. That was one of the better ones, right? Yeah, I did. Your headphones on your get up workout on Wasa Friday. That was one of the better ones, right? Yeah, I did. You had your headphones on your get up. Yes, it was.

That was actually a decent, that was probably my best lift since we've been back from Nashville is that you're right. So I'm starting to, you know, I didn't get sick. Like you went through like a really nasty cold for a week, Katrina and Max both got sick. I never got sick like all of you guys, but it felt like my body was trying to fight off

whatever you got. So you had like a mile version of it? Yeah, and so just every day I had like this kind of itchy throat and I didn't have the energy and stamina. I wasn't getting the best of sleep because I was breathing well at night. And so I've just kind of been, um, I've been off. I really haven't been on my shit lately. So now thank God for the, you know, um, Don Saladino and shooting us all those

meals. I mean, that's been a lifesaver for me. Cause- Oh, totally. Yeah, having those meals already ready. And so, like, at least I'm making good food choices, right? So, like, that's probably the biggest thing. I know I brought this up probably a hundred times down the show, but, you know, this has been my journey,

like with health and fitness is in my 20s. I swung the pendulum really hard left to ride all the time. It was like, I'm on, I'm jacked, I'm fit, I'm doing it all. When I'm not eating like an asshole, not doing anything, and I would just allow my body fat and percentage and everything to just swing. Where I just, the swings are way less now. Like I really, you know, I'm very mindful of when I'm not in the rhythm, I'm not tracking

my protein, I'm not staying consistent with training to really be mindful of how I allow myself to go off the rails with nutrition. Because of that, it's been nice, man. When I do kick it back up, it's like within a week I already feel, you know, Katrina always complains or talk shit like, I'm so frustrating watching you, like, I feel like I train always consistently, you take breaks all the time, then you get right back in it and it's like, you're right back to shape and just think I've really, really stopped those crazy swings

and so I don't feel that way. You get that muscle memory just working for you. I think the longer you do this, the longer you're consistent, the easier it is to get back in shape when you get that shape. It really is. I feel like that's not expressed enough. There's so much talk around getting older, how much it sucks. You know how I mean, oh, you're an old man now,

and oh, and the fear of being an older dad, and like, hey, you're gonna be able to move with your son, and like, there's all this negative shit about getting older. I'm like, shit, I'd be honest with you like, okay, you're right, like I can't jump up and dunk a basketball like I was, but then I also haven't trained to do that, right? I also know if I applied myself, I could do a lot of these things if I really cared. But what I love is the ability to maintain strength and muscle and a physique that I train my ass off in my 20s, trying to get to, where by default,

I mean bad shape me looks better than great shape me in his 20s, working out seven days a week, every single day for years. I know, this needs to be communicated more. It's not. I used to, you know what I used to say that I was wrong on? I used to tell people whatever you do to get in shape

is what you have to do to stay in shape. That's actually not true with strength training at least. With strength training, the amount of training and volume that you need to let's say build five pounds of muscle and let's say bench press 200 pounds, you need maybe a third or less of the volume and training to maintain. In fact, some studies show even less than that, some show a little more, but the point

is less. So it's like, you mean I could get in shape and then like just the staying shape, I can kind of maintain it with way less work, you can. As long as you die it's right. Sometimes I feel guilty, but I also think it's important to communicate this on a podcast like this is that, you know, I'm really not neurotic about my fitness at all. Like I hit the big blocks or the big rocks, I take care of it. I allow myself to have this freedom of having drinks and going off, going off a little bit of

not training for two weeks. And I don't stress about none of it. It's like, and then I can get right back in it. And it doesn't take a lot a lot. I think I train halohard. It's like, you know, it's wild that when you've laid that solid foundation of years and decades in this case for all of us of training, actually, how easy it is to stay and maintain a good, healthy physique and stay in good shape is it's really not that difficult. I think we really over complicated the hard part. It's really the ideal place to be. At least I feel selfishly I feel that way. I feel like I don't have to think about it hardly at all just to make sure I get in and you know another really big one that has helped me as I've gotten older that I didn't do in my early 20s that I do now is prioritizing the big lifts.

Like I was a typical 20 year old teenage lifter where it was like the beach muscles, the curls, all the cool, I love new machines, I was selling the machines, so a hammer strength was out. I was like, you know, I was doing stupid shit by like trying to get strong on a hammer strength. It's like, what the fuck am I doing?

Like, I don't even mess around with that stuff anymore. It's like as long as I can bench squat, deadlift overhead press, and I can do all of those right now, cold, not lifting for two weeks stronger than what I was 10 years ago, or in the middle of my 20s. And that has maintained this amount of lean body mass on me and strengthen more in my 40s than I ever had. My peak in my 20s. And just for, you know, if you do start to feel bad as you get older, all you gotta do is look at your peers at the same age.

Who don't actually say that? You know what's scary, dude? It is because we're now in 40, right? We're in our 40s now. I saw this happening in like mid to late 30s with some of my peers, like people who are like my age that I, you know, friends and family, and you see their health, like,

because you get away with it when you're 20s. Like if you don't work out in your 20s, you're not gonna be ripped, but if you're not like obese or whatever, you're okay. But then like 30 mid 30s, I started seeing people like, oh my God, what's happening?

Now, people are starting to get on medications. Now and my doctor said I need to do this stuff, and I'm like, holy cow, dude, you're 43 years old. That's when it gets away from you. Yeah, yeah, dude, it's really important. Or I can't do that anymore, I can't do this for the car. I mean, it really compounds in both directions. So if you are the person who chose not to make any healthy choices, not exercise, not doing that stuff all through your teens, 20s, and 30s, it's now compounded and it's very

obvious when you start getting in your 40s and your 50s. And the opposite is true. Maybe if you were somebody who's always made that a part of your life, even if you weren't hardcore about it all the time, but it's been a part of your life that you've made an effort to eat better, to train, to get strong over the course of decades. Like, it's compounded now. And there's a massive difference between those types of bodies today.

It's why. And we see it, it's obviously way more at the forefront for us in our 40s now than it was when you said 20s. You guys know anybody that in their 20s? I'm sure you do. In their 20s, they just went too hard like party drinks. And they got away with it for whatever reason.

They were like good looking and fit enough and they got away with it. Half my friends. And then you start to see like now if you see these people now, you're like, oh, you went too hard in your 20s. Yeah. And you went now you look like you're 80. We had a ride up to you.

I mean, this is kind of top of mind for me right now, not if we were, I don't know if we were intending to go this direction up, but my stepdad came over. He was over yesterday. He came over him and his wife and I hadn't seen him in a few months. And we had just redone a bunch of stuff in the house and furniture and everything like that. And when we did this, we were also moving the old bookshelf in case and we had out these books that I used to make for Katrina Island my first day when we're dating 12 years now

And I used to do our first year or second year or third year of like photos of all of us And so he he's like oh my god I've never seen these and he pulled them out and they were like going through like all these photos for a night 12 years ago When it first met and they're like oh my god, it's so crazy You guys are in your forties and you guys are way better shaped, look younger and better right now. And I'm like, oh my God, it's like the best compliment you could ever give me. And I mean, that's hard to say too considering that.

I obviously have had a much better physique at one point, you know, over the course of the 12 years. But when we first met, when Katrina and I first met, I considered myself a fitness person out of 10 years into my career of already being a personal trainer and stuff like that. And I was in relatively good shape. But even then, when I look back at some of these,

you know, beach photos of her and I, when we both would have considered ourselves in good shape, that doesn't even come close to what I think, like out of shape, looks like now in our 40s. And that's all because of the cumulative effects, but also because of the wisdom of how to train your body, right? How to eat right. Jim intelligence.

Yeah, dude. It makes a huge speaking of getting older and looking good and all stuff. Did you guys have you guys started that series on Netflix, the Arnold one? Yeah, so Adam mentioned it in the text thread and then it was funny because I got a chance to go hang out with my family at our place in Palm Desert and I was walking out in the morning to have coffee and I like to sit out there and kind of listen to the birds and all that stuff. And I look and on the TV was Arnold and there's Ethan just watching it intensively on his own. He's like really like ever ever since we watched Predator, and then we've been watching kind of these action movies

from the 80s and stuff, like he's starting to really kind of get into like Arnold and his whole like. How old is he now? Can someone look at his? He's 75, by 75? Yeah, so in there they're interviewing him current. Yeah, and for a 75 year old. No, he looks better right now than did just about 10 years ago.

So he's probably back on his regimen Yeah, he looks really healthy. He's talking shit about himself slipping too. Yeah, it was great But you want to talk about the old like the epitome of the American yeah immigrant, you know dream right like this guy literally Defines that I mean he didn, he was from another country came here, became a millionaire before he ever became an actor through whatever. His chosen sport, which was bodybuilding, built businesses, went to night school, you know, bought, you know, learn

how to invest, then decided he's going to become an action star and they made fun of him. You're not going to change your name. Nobody could say your last name as long as last name. You have an accent. Who's going to want an action star and they made fun of him. You're not going to change your name. Nobody could say your last name as long as last name. You have an accent. Who's going to want to put you in movies? Well, they he first made a goal. He first made a goal just to become an actor and they laughed at him. Just become an actor.

It's in the movies. And then he was like, I want to be the star. Yeah, I want to be the star role star. And they really laughed at him. And he did. Yeah. And then and then he's like, I'm going to be come. I'm a

Republican who's going to become the governor of California. And he did. Yeah. You know that they, they, they, they, they incorporate Democrats into his, uh, uh, administer. You know the Kennedy. Yeah. Do you know how they broke all the rules? He did. Do you know that there's, uh, that, that, there's, there's a, it's not really a popular debate, but everyone's willing to make comes up as whether or not we should allow a foreign-born individual who's been a naturalized citizen for, let's say, two and a half decades. So let's say you weren't born here,

but you've been a citizen for 25 years that you should be eligible to run for president, right? Because in the constitution, you have to be naturally born, you have to be born here. That debate gained steam because of Arnold. Oh, I got't know about it. Because when he became, when he got, you know, became the governor of California,

everybody was like, if this guy could run, that he would get a win. So that's not, I was wondering about that in terms of like, so you can obviously can become governor, but like, no, it can't be a president. No, you can't, yeah, you have to be born here. Right, so, but that's the only office

is that you have to be naturally born here. Correct. In politics. Yes. And I think that, I mean, I understand why, right? You don't want as like some foreign government to plant someone here to eventually. Sure. Sure.

But I mean, I like the, you know, standard of like 25 years, you have to be a natural, you know, naturalized citizen here or whatever. Yeah. So there was a story he told that I thought was hilarious. And he was talking about when he was first coming on board James Cameron to do Terminator. And he was talking about, because originally they had cast.

So he was not John Connor, but OJ Simpson. Oh, I know. He was the best line of the documentary. Yeah. And they just determined that OJ just wasn't the killing type. That's right. That line and the documentary is the best line of the whole documentary.

Because you can hear the camera man interviewing. So he interviews, he's interviewing Arnold, and Arnold is telling the story that Justin is sharing right now, and from his perspective, and he's like, yeah, they originally had OJ, but they didn't think he was the killing type. And there's like, this is silence. You know, I can't believe you're the cameraman,

the bagel. You're like, oh my God, that's the best. Like, you know what, and I couldn't wait for you guys to watch this so I could ask you because you're. I only watched the first episode. Okay, so then you might not have got this part. I didn't know this.

And this is the episode two is, did you know that Stallone and him had like a serious rivalry or a competitive? They did not like each other? No, I didn't know how far it went. I just didn't know. But I did know that there were rivals because they were, they'd compete over being the top action star at the time.

Well, and I didn't know, yeah, and it makes perfect sense because you'd see, like Rambo came out and did so well. All of a sudden, then you see Camando. And I didn't know that was like what's what spurred totally like I mean now that I'm not looking back and you go like how the movies all dropped I mean I remember when all those came out I'm like oh that is so funny you know as a kid you're just assuming like oh so the next action movie comes out and your two favorite stars like yeah I was like I was like oh he did that I'm gonna do

this I he's super competitive. Yeah. And you know, I've even talked about like how they killed in it. He's like, oh, he killed everybody with a gun like this. So I killed him with a figure gun. You know, it's just kid. Well, you know that competitive. And Rocket launcher. And you know, Franco Colombo, who is Arnold's like best friend,

right? Trained, Sylvester Stallone for Rocky III, I believe, or four. So they had, so then Franco went and trained. Yeah. So, okay, so you guys are gonna remember this, but Rocky four, when he fights the Russian and he's like, just jacked and shredded. In Rocky three, two, he got super shredded

when he fought Mr. T. You'll notice, I don't know which side it is, is left peck, I think it is. It looks a little different because he tore it, training with Franco. Because Franco worked out with him. Heavy dude. And he kept trying to push have your weights to match Franco and Franco's like you probably shouldn't you know I don't think

you should lift it that much yeah it's the lone kept pushing it towards pack oh wow yeah because Franco's like yeah trinket oh yeah he's insanely she's a 180 pound little like picking up cars like just he's a beast but the whole story about how he came to this country, it's crazy because he says he came here, you know, he grew up in Austria, right? And he came here and he goes, I'm home. You know, talk about being in America, how this is his home.

I mean, he talked about him before he was even here that he felt the calling to do that. You know the other thing that struck me is interesting that I never connected to him that he really made popular, you know, big, big vehicles like the Hummer. Yeah, he did. The big face watches. Yeah.

I mean, you know, that was his, it was, it was, they attribute a lot of him as the person who made that, yeah, the cigar, brought like cigars weren't as popular. You know, you see, like, I mean, we see this today in our space, like, you know, it's like the cool thing to smoke, see everyone to smoke cigars now and stuff like that. So people are like, I don't smoke cigarettes.

It's unhealthy cigar. Yeah. Really, it just looks cool, if you wanna. Well, it looks cool one doesn't. Yeah, I didn't, I didn't realize that it was him who made that popular. He's a fitness guy, health fitness guy who smokes a guy. Is it true?

Cause I don't watch like this series, but is it true that the he is the one that got humvee to make one for the row? Yes. Okay, so it was all military. He says I want one for the row. Commercialized version. And then that's what made them get the demand.

It's super popular because he used to drive all that stuff around. He also had a he had when he was in California when he was the governor. You can drive those with climate. He made a he made a. He made a cigar tent. So like every day, that was like on the, on the, on the, on the, you couldn't smoke. He couldn't smoke inside the building.

So he had a cigar tent where he hung out most of the day and everybody come down and come, he moves with the different politicians. Wow. It was well done. Documentary was, it was, I thought, I thought was well done. I still got a little bit left of it to finish up

but I thought it was. I do know in the beginning the first one when he's talking there was old interviews that were never aired so I saw some some stuff from him that I never seen before and I think it was it looked like it was outtakes or something from pumping iron and he's telling the camera guy about sterile juice which was never in pumping iron and never talk about steriles in pumping iron yeah but in there he says how and this is true back in the 70s, you get it from a doctor, you do it for four months, then you go off and he said that, it was, this is responsible for about 5% of my gains.

Knowing what I know about the sport, what they took back and all that stuff, he was being very honest. That was a very honest assessment. So what he was shooting for, I don't think it's pumping iron. He did another one. He did, there was a bodybuilding, it wasn't a documentary, it was a movie that was shot even before pumping iron, but they shot it and it wasn't supposed to be released until

almost a year later. And in the meantime, he did pumping iron and then pumping iron got released and that's what made it. It wasn't Hercules comes to New York no no no it was it was a bodybuilding moving moving moving I forgot the name of a dog I'm it's I'm not your time yeah maybe does stay hungry stay hungry what yes with Sally Field yes Jeff Bridget now that was a drama though yes it wasn't like a document yeah no is a documentary at all it was but that movie was he shot that

first and was all excited about that. And he was so bummed that it was like forever gonna, it was taking to get year to get released. And in the meantime, he got the pump air. Yeah. Did you know that he did, he was in, I love Lucy. One episode? They showed that.

Yeah, they showed that in the dark. He's a mesotmosphere. They actually were using that as like showing how like terrible of an actor he was. Yeah. Yeah, when he just, he couldn't do the facial expressions and all the stuff like that. That to me was like, okay, that I was trying to figure out how old he was. And then I was like, dude, he's got to be open.

It's like, because I love Lucy was like, what was that? 50s. It was popular. And then it like kind of stayed on air a bit. But like really old show. How about the famous Terminator line? How that came to be. That was cool. Was that an improv? So yeah, and he actually got into a James Cameron. So he improved and said, he was supposed to be,

I'm coming back. Yeah, I'll come back. Yeah, I'll come back or some of that. And he says, I'll be back. And he goes, no. And James Cameron was like, no, you say like this. And some of that and he says I'll be back and he goes no And he and James Cameron was like no you say it like this and he and he argue with you and he says Are you the director like you got into a big old thing with them? And then and so as and then right after you got an argument with him He looked at James Cameron and he said it like the terminator. I'll be back and walk to it

I sold them on it right there. He goes, okay, you could do that I let him do it and then of course since ends up being... It is the most iconic line. It is, I think it's still the most iconic line ever in a movie. You know, that's a, that one, Terminator, the first one, and the second one, stand the test of time. Even today, I mean, obviously the effects and stuff.

But if you watch him, the story is still exceptional. It's one that, that's just, it lasts. Did you know that he didn't wanna do the second one because of him not won? He didn't wanna be the good guy. Yeah, first he had to close him on being the villain. So he almost didn't do the first one. The first one he was, didn't wanna be,

cause he wants to be a superstar loved by everybody. Trying to, James Cameron's trying to sell him on being the villain for number one. And he's like, I don't wanna do it, don't wanna do it. They convince him to do it. Of course he goes gangbusters, it's amazing. Then the second one number one. And he's like, I don't want to do it, don't want to do it. They convince him to do it. Of course he goes gangbusters, it's amazing. Then the second one comes around. And he's like, now I want you to be the good guy.

And you don't get to kill anybody. And that's right in the heart of when he's competing with Stallone. Stallone's killing everybody and doing all this bullshit. And he's just like, he wants to be able to kill. And he's like, no. And he negotiated, you know, to shoot him in the leg. So in Terminator 2, when there's all those parts,

where he shoots from in the legs and that was the compromise. He survived. Yeah, yeah, yeah. You live, nobody died or what? He'll live. That's hilarious. You know, it's funny about those movies back then, it did get out of control with the action films where they got kind of comical.

But some of the original ones were really good, like, first blood, which is the first Rambo. Is a good movie. A lot of people don't know this. It's not, it's an actually an exceptional movie. Then Rambo gets like, come on, we... Well, you know what Stallone says about first blood. This was also in the documentary. I thought it was really interesting. Was that form of acting was, he believed that he was on the forefront of that, which nobody was really, which was, I think, first blood is famous for how many lines he had.

He only has, I think, less than 10 lines or something in that entire movie. And so it was becoming this actor without being able to do scenes with your facial expression and your physical prowess of your body would deliver what was supposed to be communicated on the screen. And that everyone had done it with words. It's always been great acting and dialogue is what soul people on what was a great movie. And first blood was the first coming of this like you don't have to say very much and then convey a really good movie to your point. One thing that Arnold had over Stallone. I mean, Lions does. I would say I'm looking for it. I would say in terms of just pure acting because Stallone has Rocky and Rocky's Academy award. He beats him there. But with comedy Stallone could never do comedy like Arnold Arnold can

actually do comedy. Like you watch twins. Yes. So he actually funny. He talks about how that came how came about also in there. Yep. Which is a crazy story. He is at a bar with the writer who did twins, who also did, I don't remember those posters. Ghostbusters, you're right. And Arnold sees them at the bar and says, I could be a ghostbuster. He tells them he could be a ghostbuster. And the guy kind of laughed, right? And he says, yeah, you know what? We'll do something in the future. He said, he left and he had just been at Disney with Danny DeVito and him and Danny had just been doing some work together and he says, you know what? I got an idea.

The two of them would be a hilarious pair of, and they were so, and that's why that was such a massive hit. It was his introduction to comedy. I thought that was pretty interesting. It says minimal lines. It doesn't give me a sense. I mean, I can tell you half the lines of that. I've seen first blood so many times. Yeah, I think I heard Stallone say less than 10, but I don't remember for sure. It's hardly any, and they showed all the cuts.

And I'm like, I didn't realize how little he does talk until you start to see all the cuts. And you're like, oh shit, he didn't say anything right there. It's actually a sad movie about a Vietnam vet with PTSD. Really? That's what the movie's about, when he watches. It's really messed up.

Anyway, did you guys see what Dr. Andy Galpin shared about muscle hyperplasia? The study that they did? No, is this the one that instead of hyperplasia, they started relating it to fusing? Yes. Okay. Oh, Dr. Seed was talking about?

Yeah. So muscle fibers, it seems, what's happening is hyperplasia may still happen, but what's happening with hypertrophy, with long exposures to training and intensity and all that stuff you're doing for years and years and years, is that muscle fibers are fusing together to create like super fibers. Essentially, that's what's happening. You know, it's such a great bigger and segway to the conversation that we were just having about getting older and training for a long period of time. Yes.

Like, here's the science to support the benefit of that. It's not just simply like, you build muscle, you lose muscle. It's like you over years and years of time. So they actually grow in size. Now the theory that we thought before was you train hard enough, long enough consistently fibers split off and create more fibers. Was that was our thoughts, right?

That maybe has happened to people like us who've been living forever or that's happening. It's their fusing and you're creating larger muscle fibers that are larger with less activity or the same activity. In other words, you've turned it into a super fiber. So this is where some of that muscle memory comes from, that muscle permanent kind of muscle size. When you see this like when you rent to somebody who's been a blue collar worker for the entire

lives that retired and they were a mechanic or a construction worker and they're old now, but they're still, you can tell in their forms, right? Like why is your form just still kind of muscular? It's probably something like that. So how crazy is that? Yeah, that's wild. I mean, it really explains though what we talk about where you say like, you know, I remember this,

especially being an insecure skinny kid who just wanted to have build muscle. Like I remember if I was, the only time I got recognized from friends or girls or the people that I lived to wait, because I had to be I was dialed. That was consistent. The minute I fell off, if I didn't train that week, like it felt like nobody would even say anything or it wouldn't look like I even worked out where and we just break your heart.

Yeah. Yeah. Oh, you work out. Yeah. Yeah. Exactly. Like, oh, I didn't know you worked out. Where And we just break your heart. Yeah, yeah. Oh, you work out. Yeah, exactly. Like, oh, I didn't know you worked out. Yeah, yeah.

Where is it working out? I mean, now, and I'm sure part of that has to do with, I'm older, so I'm expected to not look as fit or what that, but I can, like, it can come off of not training for two weeks straight. And the first thing my dad says when he sees me is like, no, you look good, son. Hey, hey, how about the best compliment you ever got in your entire life when we're at the airport? Oh, what was, oh, bro, we were at the airport. I forgot about that.

This is the best, like, Adams, I forgot. Adams ego, which is pretty good. It's a pretty good side. Oh, this is from the kid, right? We were all standing around waiting for a luggage. I remember this. And this kid kept staring at Adam,

like just kept staring at him. And I don't know what you were thinking. Yeah, it's probably like, did you listen to my input? I don't know, I'm gonna be young. And he walks up to, it's one of the, it's like you ever meet a kid that's just, he's kind of like you ever meet like an awkward kid

that just blurtts out. Shit. Like do you, you know what I mean? Like no filter. Yeah, like yeah, like go up to, are you pregnant? You know, like that. Goes up to Adam and just randomly's like,

are you a professional athlete? Adam's face just The biggest Any you could send any now I don't know I know I know I haven't worked out What are we saying he's like a professional handball? Justin and I were like oh come on Yeah, play you got lean into it. Oh come on. That's why I haven't worked out too much. I'm good.

I'm good. Are you a professional athlete? Oh my god. The truth is, it's the way I dress. That's why my cousins told my younger cousin, Brett has told me this before, right? So, Brett, see that cousin the way you dress. Yeah, dude, I was, yes, I'm for sure.

I'm wearing, I'm wearing. He wants more compliments. I'm wearing. It's because you're a big tall guy. No, well, okay, sure, you could say that. You're a big tall guy. No, okay, sure you could say that. You're a big tall guy. Come on. And then you're hanging around with other, you know,

you know, not as tall but big easy. These are probably like, you know, the general manager, like the equipment manager. Yeah. Are you pro actually even these are training partners? There's something good. Exactly. I don't know.

I think if I thought of it more, you're talking to me? Oh not me. I thought of it more of the negative thing. I'm like, to me, I thought about, I'm like, I get, I get a really work on the way I dress. I still dress. I get a lot younger than that. I should've asked them what it more. You're talking to me? Oh, not me. I thought of it more of the negative thing. To me, I thought of it. I was like, I got to really work on the way I dress. I still dress. I'm a lot younger than that.

I should've asked them what's more. Yeah, you should've asked that. He's like, I feel like he was looking at my shoes and the way I was dressed and things like that. That's what made me think that. And then maybe I look like I still had to have a little bit of that. I remember distinctly, too, we're staying there.

And I remember looking at his skin. Like, was this kid staring at me? He kept just staring. She was was like trying to figure out his wheels Clicking Shia's for an autograph. Yeah, I ask him first The only I've had only time I've ever had something like that happen to me Which is not is totally different nobody ever accused me of being a professional athlete. No, it's ever asked me that You have to watch me

No, I had I've had I had a have to watch me. Oh yeah, no, no, that's not the last way. No, I had a plastic surgeon ask me where I got my nose job. What? Yeah, I told you guys that before. That's fantastic. This has happened to me. From a plastic surgeon too. Hold on a second, it gets even crazier.

You have a very nice bridge. It's a very straight bridge. Very straight bridge. The beat is very beat. That was real. I mean, it does have good symmetry, though. I had. It does have good symmetry.

It's got good symmetry, though. This has happened to me twice, two separate occasions, two plastic surgeons. I swear to God. By the time the second one happened, I said, this is a joke and he goes, no. I said, why do you think I had a nose job? He goes, it looks really, and he would give me compliments or whatever. It is, huh? Because how symmetrical we say? It's because how, how,

that's exactly what I'm saying. How straight it is. He literally said it's perfect. That's what he said to me. Wow. That's awesome. I've definitely not got that. Yeah.

Let's fuck it up. Got a smash few times. I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like,

I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, I like, my god like do you use mascara? Or I'm like what that's kind of not is that a compliment? No, it was like Whatever you do like that's right. That would be mascara. Yeah, you're on the right. You're on the right Are you I was I think you do to Flair I don't know what's happening right now, but I'm not into this Are you wearing makeup?

You say I look like a clown. You got a lot. You got the blood. Your son's like, yeah, I know my son's got a, got him from me. Get the draft eyelash. I know Katrina is just like, thank God he got those because she's does, she, I don't even know if I've seen it. I don't think I've seen my wife without her fake eyelashes.

That's like one of her things. Like she's just does not miss that. Just big old eyelashes. Yeah, yeah, she's like consistently had those since we were. Usually little boys have longer eyelashes and little girls. Is that true? I think so.

I think so. I really do. I think it's maybe because we tend to have more hair. Is that the deal? Now we have nose hair and ear hair. So it was. I used to hate it. I mean, it still bugs me every now and then.

It's like, so I can only get certain sunglasses because my eyelashes will hit the... To know where. Oh yeah, that it's... No. Yeah, then the oils because my eyelashes will hit the the. Oh yeah, that it's. Yeah, then the oil, the oils from my, my, from my eyelashes hit the lenses and then they're all, it's all blurry. So I have to get sunglasses that I can, I can wear further down on the bridge of my nose because if they're all the way up, remember like when like Ray Bans and

England shut their nose. I mean, uh, Oakley's that we're like right way close. I can't wear glasses like that, because my eyelashes are hitting the lenses. Any other weird compliments, Doug, you ever get a weird compliment about something about yourself? Good question. Weird compliment. Or favorite.

I mean, I get compliments on my eyes sometimes. Yeah, because they're flies. They're gorgeous. Beautiful flies. You do have these. Yeah, I have to look away. I talk to them. Okay, so that was not my favorite column, but can you think of the best compliment, like a stranger has given you before and like in a public place like that? Me? Oh, God.

Hmm. I don't know. The nose one was weird. I've been told a lot of my hands. I've been told many times. People like my hands. So we said strong thighs. Strong thighs. Um, I've, uh, the nose one was weird. I've been told a lot of my hands. I've been told many people like my hands. So we said strong thighs and they're strong. Grab my leg and I'll say what the fuck?

Wait, so we grabbed your leg? Yeah, you're strong thighs. What do I, that was demi-mi uncomfortable. Yeah, that made me uncomfortable right now. Strong thigh. Yeah, that's the same thing. That's the, that's the, that's the, that's why I can crush you. Yeah. I'm

man supposed to do a woman. It was a dude. What? And a dude said it. He grabbed your leg. Yeah, I'm true. You know, you got I last car. You got a strong deck. You get you definitely get to see how old were you were you a kid and was an older man. I was just so chandelier. I'm so close in high school. How old was the guy? Uh older. Oh, there you go. I have some bad news for you. I got through when you knew I had no idea. I got a compliment that I just remembered.

Did you get that? Uh, that my butt looked good in my jeans. Whoa, that's a, and do you realize it was one of your wives? Oh, that's the most likely my wife. She loves the compliment. Who's wife, was it? It's just. Yeah. Oh, wow.

She wanted to find out where I got my jeans. Thinking it was the jeans that made him look good. Oh, wow. Justin's wife's guilty of the butt compliment, huh? Well, she's obviously a butt girl. She married Justin. I mean, she pays attention to this. It's just the,

I'm the obvious. No, but no other weird compliments. That my calves was the best. Oh, well, that was because I was just. I calves was the best. Oh, well that was because I was I never oh yeah, I'll never forget being on our on our way to Hawaii Katrina and I I remember that you actually came you came to work I think I told you guys on that already or you texted us. Yeah, so yeah, I just got the best come I and it was it was cuz I was like in the thick of like I was on a mission right I'm on stage now

So like I'm and I'm presenting my physique. Like I got a, never I'm once in my life that I care that much about bringing my calves up. And so I had been on a mission for like the last year, two years and randomly. So some older dude that has, who sat behind me on the plane and as we're getting off the plane, it made a comment to me. So I'm, man, you got great calves, dude. I'm like, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, like, oh, oh. Oh, wow. I'm complete. I'm complete now, dude.

I'm so hooked. Yeah. You have no idea. You just like, you need it. Yeah, I give you that's all it was. This is like a guy that looks like something. Yeah. When a guy compliments you, there's a,

it's first of all, it's awesome because dudes don't do that. I feel like it means more. It does. Look at that. But it can also go, like if It does, but it can also go, like if it goes, if it can go south. Yeah, it's like, man, you look amazing.

Like, thanks, bro. But if they keep going, I don't think it's any different for, maybe I'm speaking out of turn, right? But I think that's for the same thing for women too, right? Like getting a compliment from a dude, who, from a dude, she probably goes, oh, okay, he just wants to sleep with me or he's just saying that's be nice. But if you get it from another woman, she probably goes, oh okay, he just wants to sleep with me

or he's just saying that to be nice. But if you get it from another woman who tells you so much that, I would think now here's the difference. There's a lot of ways. So did women do that? Thank you. Yes.

They do that as a lead and they'll do that even when they don't like somebody. Yes, so just to be nice. Yeah, but most girls are smart, they know that. Well, that's what I've said. Yeah, most girls like know like, there's times where I've been with a Katrina or some of that and she's like, oh yeah, that bitch. And I'm like, what, she said something nice. Right, yeah, that's what I've said. Yeah, most girls like know like, like there's times where I've been with a Katrina or some of that and she's like, oh yeah, that bitch. I'm like, what?

She said something nice. Right. Yeah, that's not what she meant. Yeah. So, so smart girls know how to read that. Yeah, so girls know how to read that. When they will do that, they'll not would it actually, I'm like, huh? They'll give you a compliment, but really what they're doing is consulting you.

Yeah, yeah, yeah, yeah. You know, like, oh, nice shirt. Yeah, you know, that's cozy. Your boyfriend doesn't like you or some shit. Yeah, dudes don't do that. Gus Chocks is that where you got it? Yeah, I don yeah, yeah, yeah, you know, like a nice shirt. Yeah, you know, that's cozy. Your boyfriend doesn't like you or some shit Dude don't do that. Gosh, chocks is that where you got? Yeah, I don't like somebody but I mean, no, you're the same thing Right that that it's if you get a compliment from a guy. It's like that's a that's what it's it's coming from that place Where it's like I don't feel like it's malicious or it's not like and they for them to know Must have a thing anything otherwise

You know who gives the most compliments in the world? It's the dudes that are trying to get you to sign some random shit in front of the grocery store or whatever. You get your attention. You guys ever hear that? Hey, hey, hey, muscles, where'd you get that gun? Hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, go, how probiotics can help with inflammation and indirectly with muscle-building fat burning, whatever. Apparently that worked, because a lot of people to try seed, we're getting all kinds of DMs now from people who are like, this is not like the probiotic that I took before.

Yes, makes it. So lots of DMs from people. I do have a whole other class. I had to fight to fat loss of muscle-building for people to try, of course. But all people are DMing now, and they're like, this is the most legit. I meant to tell you,

actually, she message me to tell you the last commercial You did for seed to let you know that my cousin Stephanie who's a battle with all kinds of gut issues forever She's always got all kinds of stuff going on who you've talked to before She had just started steed steed seed When right before we had done that and she's like it's she does I've tried every Probiotic you know, and she goes it's hands down the best the best in the business right before we had done that. And she's like, I've tried every probiotic you can get and she goes, it's hands down the best in the business. Nothing comes close.

Yeah. All right, so I want to give a shout out to Dr. Seeds. He's one of the best doctors or authorities on peptide science, orthopedic surgeon, researcher, also, meathead, loves lifting weights, loves working out. I love it, yeah. Fit, fit person. He lives it.

Yeah, he's a great resource. Again, very smart guy, legit, authentic. You can find him at William Seeds MD. So give him a follow. Hey, look, there's a company that put out a great product for sleep. It's called Sleep Breakthrough. This is a pre-bed drink that combines the power

of magnesium with natural ingredients like valerian root. So it helps you fall asleep faster, stay asleep longer, and wake up feeling refreshed. The ingredients are backed by science, and it does make a difference. I've been using it, and I've been tracking it. Definitely improve my sleep. Go check them out.

Go to sleepbreakthrough.com, forward slash MindPump, use the code. MindPump 10 for a discount. All right, back to the show. First question is from Jesse Va, on your most recent podcast, you talked about how cardio isn't good for weight loss, but if you're living a sedentary lifestyle and your job requires you to sit for most of the day,

is it okay to walk on the treadmill at a steady speed for about 30 minutes? Yeah, of course it's okay. So look, let's just be very clear. As a weight loss tool, cardio sucks. It's great for health, it's great for stamina and endurance, it's great for all the things associated

with better health and mobility. So don't not do cardio because, you know, you hear a say it's a terrible tool for weight loss. That doesn't mean it doesn't have any value. It's got tons of value. Look, if you're sedative and your options are nothing or walking or doing some cardio, like, it's gonna be way better.

Yeah, our body is built to move and you need to account for the activity throughout the day, the week. And I mean, that's something that's a healthy practice. It's just in terms of like using that as the tool for fat loss. That's one thing that we try to educate people and there's a better way to approach that.

Listen, the goal for all of my clients was get to a place when they were doing either scheduled cardio every week or some sort of Sport or physical activity that they loved ideally. I always want that right I always want my clients to pursue something that they love kayaking basketball swimming these things that they these leisure like things where they can Do with their friends and and socialize and also stay healthy and fit from cardiovascular training. But it's a terrible way to start someone on a fat loss journey. So that's the message that we're always trying to send is, and it tends to be the go-to.

So if you were to talk to a doctor, some even today, but even 10 years ago for sure, and you were obese. One of the first things they tell you to do is start eating salads and have protein shakes and go for a run and run and to burn calories. And it's just a terrible strategy to get somebody in shape. But if I teach you how to eat correctly, build muscle, build your metabolism, and then get you to your goal. The next step would be to have some sort of consistent cardiovascular routine

that we build into your lifelong routine that's sustainable for forever. Yeah, again, it's just, it's good for you. It's totally good for you. But look, trying to burn calories through cardio and using that as the way to lose body fat is a losing strategy, the data is clear. Number one, you don't burn as many calories as you think. Number two, your body learns to burn less calories when you do that consistently. How does it do that? Well, it reduces your other activity without you realizing it.

But also what it does is it slows your metabolism down by pairing muscle down. So the fat loss effects you get from cardio alone are gone in a very short period of time, and then you're stuck with a bit of a slower metabolism. So if you're like, I want to lose fat, that's my goal. What should I do? It's not cardio in terms of exercise. It's strength training. Now if you're like, I want to get healthy, I want to lose fat, but I also want to be healthy.

Strength training should be the foundation, and then you do some daily activity for your health. So there's tremendous value, just because something isn't great for fat loss or weight loss, doesn't mean there's no value, there's tons of value in cardiovascular activity, just in terms of overall health. It's just a terrible tool when it comes to weight loss. That's all.

Next question is from Kirk Pata. When do you know it's time to change up your workout routine? You know, there are signs that will tell you that you might need to change things up, but ideally you'd want to change your workout or a routine up before you start to see these signs. But the truth is, most of us will like a workout, we'll do it, and then we'll kind of wait

to the science or to pop up. Yeah, so we'll see a black belt move. Yeah, also keep in mind that changing your routine sometimes is just manipulating sets and reps and tempos and rest periods. Not necessarily the whole thing. Yeah, you know, so sometimes people will think, oh, you know, I heard on my pump that I should, you know, routinely change my workout routine. And so they think that means you have to go from, oh, this like maps, anabolic, squat,

bench, deadlift type of routine, does something totally different. And it's like, well, no, the way Matt's anabolic is written is that we take you through different phases within that program. So you technically could repeat that program multiple times before probably needing to move into something that's more like mobility driven or multi-planar type of movements, but you can change up a routine. I mean, every couple of weeks with manipulating the sets,

the wraps, the tempo, the rest periods, but stick to some of those big major movers. After I've been following that, maybe I'm lifting anabolic style, where maps are in a bulk style, where I'm doing heavy squats and deadlifts, and I've been running in that kind of loop for, say, six, nine months, and I start to notice, achy joints or things like that's normally my body telling me that it's time to move into something that's more body-weight focused or mobility driven or functional training, that's when I'll train. Yeah, we sort of put up the other, there's another question addressing exactly what you're

talking about because they're asking more about like, you know, how I could, if I changed this one workout routine up, like, would that be okay? Would that be beneficial to me? And it's like, you know, you really don't have to change a lot of the exercises except for the way you do the exercises. And the only caution, I would say, well, so besides like changing the tempo and the reps and kind of manipulating some of those variables, you do want to consider certain things that are maybe void in your program.

So if you're not moving at all laterally,, you know, if you're not moving at all laterally, let's say, if you're not rotating quite as much, if, you know, certain movements aren't being expressed, you know, that's where you want to kind of peer into that, because that's something that, you know, your body is always going to go with strengthening what it's being presented, and like what you're constantly engaging with. So that way, your body stays strong and effective at those things. Yeah, so okay, so signs that you need to change, well, you know, I'm not getting any more results,

or I'm not progressing. Now, the problem with that is sometimes that has to do with, or oftentimes that's to with other factors. Gendetrition, stress. Yeah, it could be your diet, it could be your lack of sleep, stuff like that. But that's a sign, right?

That's a sign you want to pay attention to. Pain is a really good one, and not just an injury, but rather, it's chronic. Yeah, you're just kind of noticing your muscles that their assertions are a little sore, or exercises that didn't hurt you before. Now you're starting to, they're starting to hurt you. Like that's a really good sign that, you know,

something's not right, that you need to change your routine. Boredom is a sign, not the be-all-end-all sign, because some people just want to change everything all the time, but it's still something to pay attention to. I mean, you could be doing the same workout over and over and just be like, ah, I want to do something different. Well, then that might be a good time to switch up your workout.

Access fatigue is another one, or the routine feels too easy. Now I know that that seems like an obvious one and people just make the workout harder. But there's people out there. They'll do the same thing all the time, same weight, even though it gets easier and someone needs to tell them, you gotta train a little harder now.

I see clients like that all the time. They would do the same weight, same exercises, and you need to challenge yourself. So those are some of the classic signs that you need to change your routine. But for most people, you probably want to stay consistent with what you're doing for at least three to four weeks and then change something.

Try to stay ahead of it. Yeah, and then change something. The reps, maybe the sets or the tempo. And I would say every three months or so maybe make more foundational changes to your workouts. That's kind of a good, I guess, good general advice. Next question is from MJ Hadelston. What is the optimal dose of creatine?

So, the studies are pretty good. Yeah, it's about, I would say about five grams, although the studies on cognitive improvement show a benefit up to 10 grams. Oh, interesting. studies on cognitive improvement show a benefit up to 10 grams. Oh, interesting. So higher doses seem to have better effects on cognitive performance. Five grams being right around where you'll get

the great benefits for strength. Crating's amazing, right? Crating is probably the best, aside from taking a supplement that fills a nutrient deficiency, it's probably the best health slash performance supplement that there is hands down. And I don't mean the best supplement that does both. I mean, the best in both categories. I can't think of a health supplement that is generally better than creatine and I definitely

can't think of a better performance enhancing supplement that is generally better than creatine. Creatine is good for your organs, your heart. It's a methyl donor in essence meaning it aids in your body's ability to methylate so you can utilize other nutrients better. It's got some anti-inflammatory effects. So you can utilize other nutrients better. It's got some anti-inflammatory effects. It helps draw fluid into your cells,

which is good. I get it. It makes you stronger, you recover faster. I mean, pretty much everybody should be taking creatine. I don't think there's anybody that wouldn't benefit from taking creatine. No, it doesn't even come close. It's your point, unless you had something,

because I know sure somebody's going to be like, oh, what about if you have vitamin D? And like, yeah, okay, vitamin D, magnesium. Yeah, if there's a deficiency, then nothing is better than, you know, getting the optimal amount of a nutrient that you're missing or a vitamin that you're missing. But on the performance side, there's nothing like, like, compares to creating. There hasn't been for a very long time, and I don't predict there's gonna be anything anytime soon that will surpass that. I'm still waiting for what you predicted a long time ago,

which is for us to see that, either blended into a multi-vitamin supplement or a packet that's like, this is your daily that everybody has to take everything from kids to young adults to elderly. What's really crazy, pets, you can give it to your pets, what's really crazy is that it seems like older people benefit even more, which is crazy, right?

It was originally this muscle building supplement, but older people seem to have more of a benefit from creating than younger people do. Everything from cognitive effects to the stable is the effects on their body's ability to be strong and stable. So it's like, and you don't even have to work out by the way to get these effects. They get way more effects if you work out with it,

but even if you're sedatory, take some protein, you'll have some benefit from it. Next question is from Wampi Iorato. Do you see value in adding rotation to horizontal pushing or rowing movements just like you do in the Arnold press? Are they referring to rotation of the hand or the body? Yeah, I'm thinking of risk elbows and rotating as you're doing the reps.

Yeah. Well, rotation of the wrist with a, with a pret, well, I mean, I guess both, it depends, okay? Cause if you're pressing and you're rotating the wrist, your elbows are moving. Yeah, and you're gonna involve more of your pack, right? So that's the, the old, you know, so funny when you, this makes me remember like a old,

little clips of people doing flies and they turn their pinkies. They're opposite of what the peck is the opposite of what the peck so you know If you were actually doing a fly and you might have seen people do this with dumbbells or cables where they turn their pinkies up You actually should internally rotate if you want to get more involvement of the pet The peck of the word attaches at the humor actually gives you a little bit of intro rotation So there it there's a there's a little bit of value of pressing and then internally rotating a little bit of internal rotation. So there's a little bit of value of pressing and then internally rotating a little bit. And then also if you row and let's say you start in this position and then you rotate it, it's the elbow though, not the wrist.

So people are thinking rotating the wrist, but it's really the position of the elbow that's dictating what's happening in the back. Yeah, honestly, I always challenge it because from a functional standpoint, and like actual, like, the movement of it and the natural movement of it, like I'm always rotating. If you notice, you pick up anything and you're doing anything outside of like a weird station or exercise we've invented where you're just like,

I have to stay in this weird, like, robotic, 90 degree sort of format. It's just not natural. So for me, I've always just added little hints of rotation because it helps to kind of disperse the stress. I don't get a lot of that into my joint as much. And so from that aspect, I always prefer it. But I understand it from a most activation and a bodybuilder focus of your mind. Well, no, just support your argument. Throw a punch.

No, we throw a punch. Who throws a punch like this? Or those a punch like this? Everything is got a rotation to it. Well, reach out as far as you can in front of your body and you'll naturally pronate your hand. When you pull back and rotate your palm so that it's neutral,

you'll get a little bit more range of motion as well. So it just, it works with your natural movement. And then equipment, if you're pressing dumbbells and you want to get a real deep press, you might need to rotate just so you don't hit yourself with the dumbbell, right? Same thing with a row. You're gonna hit with yourself with the dumbbells

so you might want to rotate it. Is that play a role? Where this goes wrong is the influencer or fitness trainer that's trying to make the case for targeting a part of the muscle. They will resell it. I think Justin's argument is the best argument for it, which is that there's naturally, if you push and pull, there's a natural rotation that you naturally want to do. Following that path makes a lot of sense.

And so for those reasons, then it has value. But I mean, if you're doing an incline press and you incline press for six weeks doing it with no rotation, then doing it with rotation, you're probably not going to see a major difference in growth. And it's not much of a, I think, a variation change that I would consider it a different exercise or muscle, or hitting the muscle that different. Yeah, I agree. Look, if you want workouts every single week, go to MindPump Media on Instagram for under $5 a month,

we hook you up with a workout every single week. Again, it's MindPump Media on Instagram. You can also find all of us on social media. So Justin is at Instagram at MindPump Justin. You can find me at MindPump to Steffanau and you can find Adam of us on social media. So Justin is at Instagram, at Mind Pump Justin. You can find me at Mind Pump, the Stefano, and you can find Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

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