Mind Pump: Raw Fitness Truth - 2283: The Ideal Amount of Protein to Build Muscle, Why it is Better to First Focus on Building Muscle Before Losing Fat, Working Out When Sore & More

Episode Date: March 1, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: When developing power, fatigue is the ENEMY. (2:26) Sal’s goal is to improve his lateral stability. (23:00) How creatine is the HOT new supplement. (25:34) The health impacts of low vitamin D. (29:39) Shia LaBeouf was in on the joke. (33:09) What skill would you like to do if you had all the time in the world? (38:20) What do you want to be remembered for? (43:51) The truth about bullies. (52:00) Hairstyles and outfits. (54:33) Organifi’s Shilajit Gummies are back in STOCK! (58:03) Shout out to the Mind Pump x Pre-Script L1 Live Event! (59:26) #Quah question #1 - Is it ok to work out sore even after 24-48 hours of rest? (1:01:18) #Quah question #2 - I was rewatching some old episodes, and you guys were saying how the optimal amount of protein is .5-.7 grams per body weight. Now it's 1 gram. Could you explain how and why the number changed? (1:04:14) #Quah question #3 - Is it better to build muscle then lose weight or lose weight then build muscle? (1:07:25) #Quah question #4 - What are the pros and cons of a shoulder vs elbow rack on a front squat? (1:11:22) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off. Buy any product and get 15 free Green Juice travel packs! ** Special Launch: MAPS Performance Advanced ** Promo code PALAUNCH at checkout for $80 off (Bonuses: Grip Strength Reference Guide + Eat for Performance + 30 Day Money Back Guarantee) ** Ends March 3rd, 2024 February Promotion: MAPS Performance | Extreme Fitness Bundle 50% off! ** Code FEB50 at checkout ** Mind Pump #2255: The Smart Way To Improve Speed, Power, & Performance With Brian Kula Mind Pump #2280: Why Everyone Should Train Like An Athlete Landmine University Landmine Exercise | WeckMethod Coiling Core Training New Study Finds Dietary Creatine Associated with Reduced Cancer Risk The Definitive Guide to Creatine Monohydrate (THE TRUTH!!) | MIND PUMP "Shia LaBeouf" Live - Rob Cantor MP x Pre-Script: Join us March 15-17 for an unprecedented collaborative education event hosted by Mind Pump Media and Pre-Script® Visit Butcher Box for this month’s exclusive Mind Pump offer! ** New users will receive their choice of 2 lbs. of Ground Beef, 3 lbs. of Chicken Thighs, or 1 lb. of premium Steak Tips for a Year! + Use the code MINDPUMP and get $20 off your first box! ** Sore muscles…what does it mean? - Mind Pump Media The Myth of Optimal Protein Intake - Mind Pump Media Front Squats- How to Place & Hold the Bar - YouTube Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Brian Kula (@kulasportsperformance) Instagram Christian McCaffrey (@christianmccaffrey) Instagram Jason Khalipa (@jasonkhalipa) Instagram Jordan Shallow D.C (@the_muscle_doc) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer and Justin Andrews. You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered listeners questions, but this was after an intro portion today.

It was 58 or 59 minutes long. This is where we talk about fitness and current events and family life and, uh, you know, all kinds of fun stuff. You could check the show notes for timestamps. If you want to just skip around your favorite parts, if you want to post the question that we can choose from for episodes like this one, go to Instagram at mine pump media. Also, all right, look, uh, this is unfortunate.

We were going to be at the Arnold classic where we're going to do an event there due to unforeseen circumstances, our venue canceled. So we are not able to go. We're not going to be there. We're really apologize to anybody who was going there to come meet us. We hope to see you at the next event, but again, we apologize. We will not be there. Unfortunately. Sorry. Now this episode is brought to you by one of our sponsors, Organifi. Today you heard us talk about their chelégite gummies. Chelégite is an arovetic supplement that's been shown to improve

hormone profiles, reduce stress, make people feel more energized. It's a great product. Go check them out. Also, if you buy any product right now from Organifi, you'll get 15 free green juice travel packs. The green juice is by far the most popular product. Anyway, go check them out. Go to organifi.com forward slash mine pump, use the code mine pump, get the 20% off, plus the 15 free green juice travel packs.

Also, there's three days left for our brand new Maps program launch, Maps Performance Advanced. This is not a beginner workout. This is a hardcore workout with an athletic bend to it. If you want to move like an athlete, you want to have a body like an athlete, you like to rotate, you want to be explosive,

you want to be fast and strong, this is the program for you. So if you're interested go check it out go to maps p2.com Use the code PA launch they could see $80 off plus you get an ebook grip strength reference guide and another ebook Eat for performance this sale ends March 3rd. All right, here comes the show. Strength training fanatics. If you are not focusing at least some of the time on developing power, the ability to use your strength with speed, you are not getting the best results. In fact,

you're also increasing your risk of injury. One more thing, when developing power fatigue is the enemy. In order to train for power, you have to avoid fatigue, but everybody should include some of that training in their workouts. I don't like when you do fitness tips that make me feel guilty. Yeah. I know I'm serious. Like of all the things that we talk about that I like,

the blind spot, it is, it's an area that I know that, um, I have to continually revisit. And, and which is so funny because it was such a big part of my training, uh, growing up and even into my early twenties, like I always trained, uh, like a bit like an athlete or did some explosive stuff like that and, and changed multiple, I did multiple directional type of movements explosively. And I just, I always incorporated that. And then what, you know, when it was, was when I, when I got on a kick of like a

bodybuilding and getting super strong, when that became so hyper focused, that kind of stuff went to the wayside. And now I have to really be intentional about incorporating into my training or else it just doesn't find its way in there. And I think a lot of that has to do with, again, not playing basketball anymore and really needing that skill at the same level as I needed it before. But that's not the answer is to throw it out completely. And I know that that's a challenge for me.

It's easy to overlook. I mean, it's one of those things that, um, especially for adults, like you get into all these responsibilities and work life and home life. And yeah, as kids, we could just go out and play. There's a lot more play, which expresses a lot of these types of movements where you're moving quickly, you're stopping quickly,

you're changing directions quickly. But if you look at your patterns on a daily basis, you can just walk to work, you can just sit down, you can... That's exactly it. I mean, you can just go to the gym and everything's sort of like formed into like even the machines and everything you're sitting down, you're kind of controlled with your output

as opposed to really having to take into account. If I move fast, can I stabilize that? Can I slow myself down appropriately so I don't injure my head? Well, the truth that you hit the nail on the head, you don't realize how much of the skill of power you've lost because everyday life doesn't require power unless you drop something or you got to run real quick or you got to grab your kid because they're running into the street and then you hurt yourself.

Yep. It's a trip to how you subconsciously prune these things, not even realizing. For example, like I shared that story, like years ago, of when I jumped out of the truck and I felt like my knees were going to explode. All right. And that was like one of the first times that like that was like a big aha moment for me.

But now over time, and I don't even think about anymore, something that for, I don't know, 26 years of my life would be the way I got out of the back of a truck. I never stepped out of the back of a truck. My for 28 years of my life, if I got out of the back of a pickup truck, I jumped out of the back of a pickup truck. Just that was natural because of that moment and because of how much it shocked me. Now subconsciously, and I've caught myself, I was just climbing out of the back of my trailer today. I was like, I'm like stepping down. I'm like, oh my God, like I would not do, I wouldn't have done that just, you know, 10

years ago. Well, it is a skill and you'll lose it. Your body will get rid of that skill of strength with speed. So you can lift weights, you can be strong with your, your controlled movements and you'll be better off than if you had not done that. But if you don't do anything that exerts power or trains the skill of power, you'll lose it to such a degree that you'll go to jump off something that's not that high or like I said, twist real quick,

cause you got to grab your kid or something and injure yourself, hurt yourself as a result. Now from a physique development standpoint, being able to master the skill or just work on the skill of power, it recruits incredible amounts of muscle fibers. This is an incredible way to amplify your muscle building ability with your traditional strength training exercises and or strength power lifters understand this by the way, the most successful power lifting clubs include a dynamic effort or whatever type day where they're moving a lightweight with speed.

And what they found is this contributes greatly to their low level, low grinding, you know, kind of low gear type strength. they incorporate this in their training. Now the problem I think is, uh, is that people go, okay, well, how do I train for that? I don't know how to do a hang clean or a power clean or whatever. You, you can scale it back. You can regress power training like anything else. Like it could be as simple as jumping in place as high as you can. Right? That can be one way of doing it where you're just trying to

explode out of a, out of a squat or jumping or a elevated pushup where you push yourself up off a bench or where you use a band for a row. And instead of pulling slow with control, you pull a little bit more explosively. Like you can regress back and train this skill. But the thing, the point that I also want to make with this is you don't train for power and look for a burn or look for a pump in the muscle. There is no fatigue involved with developing power. Developing power is learning how to explode. In other words, if you immediately respond. Right. So in other words, if you're doing a jump, you jump as hard as you can after you warm up and everything, right? You jump as high as you can, and then you wait until you feel like you can exert max power again, however long

that takes. And then you do again, when people do this at the gym, they do not train for power. They're just, you know, box jumping until they, you know, they can't move anymore, in which case, you're not developing power at all. You're just working on stamina. So we, we, we launched or launching, I should say, we're launching the maps performance advanced. When you were shooting that Justin, uh, what are some of your favorite movements that we've incorporated into that program that's unique, unique to it? We haven't done a lot of sprinting.

We haven't done a lot of drills. We haven't done a lot of likeing. We haven't done a lot of drills. We haven't done a lot of, you know, maybe more athletic focused skill training because it requires a lot more attention. And so with this program, the cool part is like, so we've been able to develop with our first a mass performance program, like what are the attributes of an athlete

that they're seeking out? And so it was very much more strength focused, you know, building that sort of foundational basis. But then what's, if we take that sort of model and we have that foundation, like now, how do we like improve very specific skills that will translate really well to a lot of different sports?

And so, you know, we tried to kind of look into what are some of those characteristics that are probably the most desired? And one of them speed, which we're kind of talking about here in the beginning, which is we haven't really focused on speed and be able to move quickly, but also how do we deliberately program that so you,

you can maximize the effect of that. And, and we sort of flipped the model on its head a bit. So with this, it's like, you have your foundational workouts, but they're less frequent. And now our skills are very much more frequent. So it's, it's, it's the amount of frequency of being able to train those patterns so you get super effective with being explosive, being able to control your body under acceleration. So a lot of speed training is in there. And two, which was, you know, this was like a Hail Mary

I threw up there to ask. We had Brian Cullo on the show, who's like just, I mean, we were all really impressed with his background and his philosophy, and he really highlights a lot of what you're talking about in terms of like eliminating fatigue within training. And he's, these great examples, Christian McCaffery with that, and just how disciplined he is with his training. Every single rep he takes is very deliberate, very intentional, and then he stops before fatigue comes in and sort of convolutes that process with the body of learning how to move at that really explosive pace. So you know what I want to add to this, by the way, is that if, you know, if you want to feel really good in your body, then train this

appropriately. Being strong feels good, being fit feels good. But if you want to take it to another level, having some speed, agility, and power, you feel so able bodied, like you move capable, capable, like you just, you know, you feel like a pan capable, like you just, you know, you feel like a panther. Like I could, I could hop up on this thing. I can move in this direction. I could go take run with my kids and it just, I feel capable in my body.

It's liberating. It's the best feeling that I've ever had when I, when I trained more like an athlete back in my jiu-jitsu days, I remember feeling so secure in my body. Now I feel more like a big lumbering kind of whatever, but in those days, I just felt, I just felt good. You know, everything just feels really good because my body can move slow and fast. It could be stable and agile. And this is a skill. If you don't train this, if your strength training is just traditional strength training all the time,

and you don't include any phases of this kind of training, little by little, this skill will, will, will, will you'll lose this skill to the point of where your body will maintain the absolute bare minimum that you require. So you'll literally not be able to run or take off like when you need to run or jump off a curb and not feel like you might twist or ankle type of deal. Like that'll happen. And I've experienced that.

So were the, would you say then like the, the outdoor field training, footwork, speed drills were your favorite or like the landmine stuff? Landmine, uh, so landmine university and they've taken a lot of concepts from David Wack in terms of coiling. Uh, I was following them for a while. I remember somebody kind of tipped me off on what they were doing and I just thought it was brilliant because there's certain things with power cleans that like I love power cleans and I like to be able to focus on that for

triple extension and for a lot of explosive controlled power output for an exercise, but there is a bit of a learning curve to that. There's a bit of a risk to that with the barbells. And landmine training allows you to sort of place, I guess, the fulcrum of it. So in terms of allowing less impact on the joints by kind of extending that lever out away. And so you're kind of instead of like vertical gravitational forces, we're kind of allowing that to move out a bit and take some of the risk out learning a landmine. You also can do to your David Weck point, which I love a lot of his work with that is the coiling. Like you can do more coiling type of movements and exercises with the landmine that you wouldn't do traditionally with like a barbell. Yeah. And so we, so what we

try to do is highlight that, that in general, and this is another skill you're trying to develop with rotation, to be able to coil and to be able to tense up and to kind of create torque before movement so you're more explosive. So I mean, this is why we talked earlier about like Tiger Woods and like why he's so dominant with like his swing and how he can do it on his knees and even like out drive people just because he's figured that out. Like that's a skill. That's a definitive skill an athlete could benefit from to be able to, you know, really, you know, explosively recruit and, and apply more,

more power output with every movement. So we did that in, you know, even with like some of the priming movements, have matched with those specific skills that we're trying to focus on. But yeah, so it's really unique. Let's put it that way. A lot of really unique concepts in this program that we're able to kind of peer and zoom in a bit more that will apply directly towards a sport that also like your everyday average person like you're just not considering these things because again, you're just getting up out of your car, you're going to work, you're kind of doing your thing. This really exposes a lot of other potential.

It's so better sweet for me when we do programs like this or we even talk about this stuff because I didn't have any of this knowledge as a kid training at all. I wish I, like I made it, I made it through sports with the, the tiny, tiny fraction of, of information and knowledge around training and diet, uh, which is like was pretty much none, uh, and, and it was okay.

You know, I wasn't a great athlete, but I was okay. But I was also the athlete that, man, because I didn't have a lot of natural gifts, I worked hard. And if I had the resources or the tools or the knowledge that we have now when it comes to training like an athlete, God, I really wish what I would, what I might have been able to have done,

you know, as a young athlete who would put the work in. You would have squeezed so much more out of you and your potential. Well, especially when, and we talked about this the other day on the podcast about, you know, when you're at the like high school level, which is as far as I made it, right? I was just playing in high school. The, uh, it's one thing to be a great shooter in basketball or to have great handles with that, but your athletic abilities trumps that at that level. At that level, if you are just that much faster, that much more explosive,

you can accelerate, decelerate, jump higher than, than, than all of your peers. Even if you're not the greatest shooter, the greatest ball handler, you're like the best player on the team because of the, because of that. And I wish I, I wish I had those had those tools to have been able to apply that, because I think my work ethic would have allowed me to surpass a lot of people, because I was definitely not better than the people that had those natural gifts already.

And I was just relying a little bit on my hard work and effort to try and keep up. And I didn't have this like science-based approach of training to get me better. I wish I had that. I wish I knew this as an early trainer. I didn't know any of this as an early trainer. I knew strength training, correctional exercise, no real understanding. Functional training to me back then was balancing on things like that, you know, no matter what workout exercises we're doing, if you're balancing one leg and yeah, it's functional.

I had no idea until the later half of my career and when I started applying it to myself, so I wanted to learn through that. And then I saw the value with using this with clients and I would scale things down and apply a little bit. Like I remember with my elderly clients having them just practice, like just, just jumping in place without even a full squat. And then them seeing the carryover to the other lifts,

the other workouts, and then they're just overall function. I mean, you can scale it way back. It could be as simple as like throwing a light, you know, medicine ball even would help develop the power. But a lot of people don't realize what it does to the body and how it develops it. I remember when I did hand clean, there was a stint.

I did hand cleans for a while. And my goal, I remember my goal was I wanted to get up to two, and I remember what as something with a hand clean. And the idea was to get me better at throws for Judo and Jiu Jitsu. And then I remember developing like bigger traps. I didn't expect that. I didn't expect to get well, also development for it. I think a lot of people don't consider fast twitch contraction.

Yeah. In general, and like that's like a whole sort of ocean of potential on its own of just moving quickly stimulates the muscle in a completely different way. It's the difference between being a powerful tractor and being a drag car. They both have a lot of horsepower. Okay. They look very different. Like a tractor is slow.. They both have a lot of horsepower. Okay, they look very different, like a tractor's slow. I think I pull a lot of weight, but a drag car, you, I mean, that's, that thing takes off

and it's, it's explosive, it's scary, right? That's a skill that you have to train or you will lose. And if you lose enough of it, it will compromise your ability to be strong, to develop muscle, to be fit. It'll compromise all that stuff. So you could literally be a fit muscular older person who has trouble with, you know, doing a jumping jack because it feels jarring on the body because you

don't have that. I do think though it's important to note that the, and to Justin said this, right, about the original mass performance was about laying that foundation of strength. Like that does come first, right? Like speed and power is like the greatest strength is the greatest expression of strength. And so I think the mistake that a lot of like newbies or general pop people make is wanting to be, look like, you know, said athlete. And so therefore they train, you know, all these athletic,

you know, movements and they don't have a solid foundation first. And so it's important that you lay that foundation first before you try and get the greatest expression of it. Of all of the, of the workout modalities that exist of all of the ways of working out, and they're all bastardized in, in, in popular media, like most workout plans, programs and mainstream media from a trainer perspective, from a coach perspective, people that understand workouts, they suck. Okay. But nothing has been more bastardized than power training. Nothing.

If you look at mainstream workouts, do you know where you see people attempt power training in cardio class, workout, get lean, targeting women type classes? That's where you see jump boxes and shit like that. But it's so bastardized that it's literally a, they could do, they can do whatever they want. It doesn't even matter the exercise. It's all about sweating and getting tired.

The only time you see power exercises being performed in these, you know, mainstream, like I said, workout gyms and facilities and on, you know, the, on the internet, right? It's for crap like that. That's, there's nobody does power training properly unless you're looking at a coach, training an athlete, and they know what they're doing. So this has yet to even go mainstream, but when it does, it's going it's gonna be amazing then you're gonna really see people really take things to another level Yeah, I mean I I've seen I've seen this firsthand

training high school athletes and Just what a difference it is when you remove the fatigue element as you train and then you apply that out on the field And their their output is so much greater and their movement is so much sharper because it's been so much, the focus has been very deliberate and the body responds to how you train it. And so it doesn't make any sense to me to keep training it to when you're under fatigue, you lose a lot of control. And so, yes, there's time to stress of these movements under fatigue.

Obviously that's under competition. But if you, I'm just under the camp now, even more so, that training that without fatigue, it leads to such a better result for an athlete. Well, I know that this is part of, you know, your, your bone you have to pick with CrossFit and, you know, UFC MMA type of training because there's a lot of young athletes that have now adopted that way of training for, for football and sports in general. And it's like, it's such a terrible way. And, and they may not think it's terrible because they get stamina from it and they build a little bit of strength.

And so they're better off have done that than nothing at all. But it's like, man, there is such a better approach. It's like watching a bunch of people hammer nails with the screwdriver. But it works. I got the nail on the wall. It's like, you have no idea. There's a way better way to do this. I know. And it's really not, it's not mainstream. It's not like taught barely in any other coaching. Like I just haven't seen any other schools.

Really. That was why I like Brian Cool. I thought it was, I was like, wow, finally somebody that's voicing this and is applying it and has been doing this since day one. It was mind blowing to me. Cause that's kind of how I always saw it. Speaking of like the progression of all this. So I've been, I'm putting a, personally, a focus, a specific focus on starting to develop some agility, but I have to focus on lateral stability and strength first. Cause I lacked that. Okay.

Big time. Cause I love deadlifting, love squatting, love those, you know, those basic movements. So I'm like, I've identified this like my lateral stability isn't great. So I've had to regress, regress, regress. So you catch me at the gym right now doing the adductor, the abductor. That's, that's, I literally am on the abductor. Good girl, bad girls. And yeah, and I'm in there and it's like, as regressed as it can get,

cause I need to build a little bit of strength. And then next I'm going to start doing stuff on the field, but I'm, you know, on the inner field of the gym, not outside field, don't get, don't get carried away, but I'm at the gym working out and the gym that I go to, over here, UFC fit. I get recognized at least two or three times when I'm in there. So this is also an ego check. So I'm like, I put my headphones on. Do you even think that I'm doing the machine? That's an appropriate regression for that. Like I don't even know if I would even start. I mean, I also do two blocks. I also do, but, but because it's so easy and, and I can work on

end range of motion, which is a challenge for me. So for me, what ends up happening is when I come out, I, I, I, all of a sudden lack strength. So the machine is so controlled and this is just, I'm only going to do this for a couple of weeks, just kind of get that contraction out there to connect. I found I can connect to it a little bit better. And then I'm going to move on to some other stuff. But, you know, I just feel like that's the most worthless machine in the gym.

It's like, I just think that even for functional purposes, I feel like that I would do something with your, your body. Uh, that's not in a machine to, especially when you're real quick. Huh? You got nervous. Uh, no, I just, I mean, I, Justin, would you, does that, you would, I would never regress to the, yeah, well, like he mentioned, he was doing like lateral sled drag and things like

that. I mean, I would definitely have a movement aspect to it laterally, especially if the desired outcome was a, there's a lack of strength. It doesn't athletic pursuit. No, it's literally, I got to connect to this for a second, get a little bit of a pump. This is super controlled, super like I can just do this to try and feel what I'm trying to feel and then apply it.

I'm so going to send the video guys there to catch video. Never let you live. This whole stack, a whole stack, bro. I mean, at least I'm going to do the stack. You know, yeah, no, but I'm like, I'm looking around like, bro. I don't even, am I at least somebody to stack? Oh, you know? Yeah. No, but I'm like, I'm looking around like, please don't let anybody recognize you. Just don't make eye contact.

That's the rule. I hope somebody captures that. Oh, it's embarrassing. Also, I do want to say this, you know, we've, you know, we've prophesized a few things here on the podcast and this one is just, it's becoming so obvious and so true now. I, it's gotta be at least probably early days, nine years ago, eight years ago,

where we talked about the health and longevity benefits of cretin. And back then we actually got mocked. I remember people talking about, oh, it's a bodybuilder supplement. Yeah. What are you talking about? It just builds muscle or whatever. I tell you what, dude, the, the wellness space, the, the, the neural health space, the longevity space, creatine is becoming the hot supplement.

All of a sudden. What are you talking about? Yeah, dude. And we were saying that a long time ago. Do you remember we actually, it was the, uh, it was the original studio. Yep. When we actually got, uh, samples of just pure monohydrate in a, in a brown bag. Remember that was going to be what we were going to do.

We were going to do the inspiration. We wanted to do like a recyclable bag and it be just plain old creatine monohydrate, nothing special about it. And just branded and we actually got samples and we're looking at forgot about that. That was, or I didn't have a chance at a supplement. I mean, still to this day, it's probably the only one you can convince me to want to mess with because of the simplicity of it, how easy it would be to source to do all those things.

The downfall of it for our business is that it's just the margins are so terrible. Terrible. Yeah. We are, we're probably a few years away. I'd say five at the most away from creating, becoming like ultra mainstream. Everybody's got to take it. Yeah. It's good for longevity, good for your brain, good for your organs. I feel like it's getting like multi-vitamin. I'm telling you it is people are tagging me all the time now because we've been, I've been preaching this forever and they're is people are tagging me all the time now because we've been I've been preaching this forever

And they're they're tagging me going oh this person said that this and they're not even they're just a neuroscientist Oh, and this person said it. They're a cardiologist and this person said it there. It's blown up What's that? What's that? This is a chart that shows the Google trends of how often creatine has been searched in the last 10 years So where's that spike right there? The spike is in 2022. Yeah, look at that. Basically after 2020. Yeah. Interesting. What that massive spike right there. That's because that's when the that's when the longevity people were started talking about it. Like literally you can pinpoint that date that that's like, I don't know about that date, but I know that it's relatively recent. That's a massive spike. Uh, look at, look at the line, like relatively.

Yeah. Stable. Yeah. And then all of a sudden it has the, one of the greatest spikes in its history. And it's staying up there. Yeah. Interesting. What's that exact date there?

That big spike? 1122. It's in January. Oh, January. January of what? 2022. Oh, remember on that episode I said that. Yeah.

Yeah. Isn't that interesting? I find that that episode I said that. Yeah. Isn't that interesting? I find that really, I find that super interesting. I mean, you're talking about, it's more than double, right? Yeah. Wow. That's cool. You can look that up.

It's more than double. Huh. So many cool things on the internet. I mean, it's going to be put, it's going to be put in multivitamins. I think it already is. I think some people are. Oh, it'll be in all multivitamins. It's going to be put, it's going to be put in multivitamins. I think it already is. I think some people are. Oh, it'll be in all multivitamins. It's going to be in- In cereals, you think?

In care homes. You're going to see like care homes, especially the elderly. You're going to see doctors recommending it for surgery, recovery to help the body heal. It's going to be skincare. You can see people using it in skincare because creatrateen produces ATP, which is in every cell. Every cell needs that energy. I wonder what percentage of the population after all is said and done, maybe it's like, yeah, like a year or two after the pandemic, like literally started to start doing their

own research because they're so frustrated. That's probably. Medical advice. Like this is not frustrated. That's probably medical advice. Yeah. Like this is not working. This dietary guidelines not working. Yeah. You know, all these medications not working.

You know, what else is there? And then, you know, hopefully they found some information out there that was a little better. Yeah. Dude, speaking of like pandemic and stuff, I just read an article. Three out of every thousand people with COVID will have COVID for a month or longer. And so, and then, and I'm reading the comments and I'm just, there's a split between people who are like making fun of the vaccination of the people like, doing you to get a booster type of deal. But with these people don't realize is that's,

it's, it's almost certainly connected to low vitamin D levels almost certainly If your vitamin D levels are low and you get a viral infection your mods of having a long fight are far higher Which I mean what's already the percentage of that? I know magnesium's like 65% plus the population or But low is I don't know I don't know but if you're low you're they don't know. I don't know, but if you're low, you're, they don't get any viral infection, especially a respiratory one. Cause it's going to be a,

you're going to be in for a long haul. It's not going to be, by the way, low vitamin D, you know, just because you're out in the sun a lot, I'll give it, I'll use my dad as an example. I talked about this already. My dad's always outside. He, he hates being indoors. He's always outside, but because we have dark skin,

I don't, we don't convert as much of the sunlight to vitamin D. Well, I also have a theory about that too. It's what I've said about me is like, if you were somebody who was out in the sunlight a lot so much, your body is adapted to that. Maybe changed to how. And so just, just you being not as much is a, what is it? Wow. That even rose up that bad. I didn't even realize that bad. I knew it was high. Yeah.

42% of adults are deficient. Yeah. I exaggerated and said, which I don't know what, uh, guidelines are using for vitamin D. Yeah. Oh, the FDA is low. It's not good. Yeah.

Doug, look up vitamin D deficiency symptoms. Trip off this. Uh, cause I want to take everything. Oh no, I want people to hear this because energy, skin, recovery. Like, well, no, there's some up there that people might not realize. I've had clients like this where they were on, I mean, medications, muscle pain, bone pain, increased sensitivity to pain, tingly, pins and needles, cessation, hands and feet, muscle weakness muscle weakness, waddling while walking. I didn't know about the tingly pins.

Yeah, and then what it doesn't say in that one is also depression and anxiety. Depression and anxiety. So is the ultimate extreme, what's rickets the deficiency of? That is vitamin D. Yeah, okay. Five-mounted stations.

That's like an old disease. Doug, what's rickets? Is that the, like, shake? Like, they shake? No, I think it's bone. Weak bones. Like bowed legs, I believe. Doug, look how rickets? Is that the like shake? Like they shake? No, I think it's bone. Weak bones. Like bowed legs, I believe. That's rickets. Yeah, look it up because I think it's... I thought it was like you when you have like kind of the like when you like... It's more than European... No, it's when your bones are malformed, I think, from lack of enmity. Oh, wow. The softening

and weakening of bones in children. I did not know that. Bro, there's some old diseases out there that people don't get anymore, like the mumps. Oh mumps. Oh yeah. So people don't get, there's nobody you know that gets rickets anymore. That's pretty rare. Yeah, the old pirate one. Yeah, it's pretty rare for somebody to get rickets. I had imagined that we probably because we would see the signs early on now and then be able to supplement way early before. Yeah, and they put it in formula. If you breastfeed, they tell you to supplement to give it to your kids. Like we were told by a general doctor to give our kids vitamin D to supplement.

But it's in formula and in milk, specifically for this reason. Yeah, so these are the, you know, the deformities, thickening of ankles, wrists, knees, bowed legs, soft skull bones, rarely, bending of the spine, dental problems, things like that. Right, yeah. That's not good. No, yeah. Yeah, that's not good. No, no, you definitely don't want the, the, the rickets.

So Doug, I mean, uh, Justin, I want to hear this because it's been in our notes for a little while and I guarantee you this was something you put in the notes because no way in hell, Adam put this there. Yeah. What is Shailaboff in cannibalism? What the hell? Dude, Shailaboff, right? Shia? What the hell dude Shaila bow right? So there was this choir that did a Video that they made this whole like song about it's the actual cannibal

Shaila buff and it like it was this the most bizarre video I've ever seen I just was trying to bring it up and I didn't know where to throw in conversation. Obviously. So he wasn't accountable. He didn't actually eat. No, it was like like they made it and it's this performance and it's it's just one of those like you're you're kind of showing your friends like weird videos and like this made no sense, but it also was like, it was like a good song, but

it was like a very random, I don't know, like I just thought it was weird. Oh, no, I want to watch this. And crazy. Doug's pulling it up right now. And Shilaboa factually shows up at the end of it too, which was like, it felt like they're like making fun of him in this whole like music ensemble. So he was a part of it. He was a part of it. So he was a part of it. He was a part of it.

So using on the, the, the goof. So I, I'm, um, is it old? Oh yeah. 2014. Yes. Well, I'm not sure if this, oh yeah. This is it. 2014.

This is the video here. Yeah. I just, I wanted to expose you guys to it, I guess. Well, the audience, like this is a game. For a second. The game ends. What? Yeah.

Hold on. It's not, I know why Justin was like, can we guys stop for a second? My friends showed me this. I bet he did. Videos of game ends. This is what I got. Justin, my friend. Yeah.

I'm from Chalabuho. I can't hear it. I'm playing it. Here it goes. Yeah. He's gaming on me. Chalabuho. You're looking for your car, but you're all turned around.

He's almost upon you now and you can see there's blood on his face. Like, God, there's blood everywhere. Running by your life from shining above. Running by your life from shining above. Running by your life from shining above. Running in the sun. Running in the sun. Running in the sun.

Running in the sun. Shining above. Like, how do you get... how do you get all these people together to make something so ridiculous? Can I just say something? That's what I, like my mind was just running and running and running, trying to figure it out. Like the amount of people paid to go and do this,

84 million views. Do you realize how close Justin was being to a theater? Yeah, 100%. Like he decided football. I just barely made it out alive. I believe when him and his buddies get together and they do these things, this is the type of stuff they reenact. Or they try and come up with their own, you know what I'm saying?

Like a hundred percent. I mean, if it's funny, yeah, I'm like, I'm in. I just did this crazy. Like how does something like that even get created? Like you're, you're not going to spin it off into some sort of business, right? Like it's, I mean, that's that, of business, right? Yeah, 84 million views. I mean, that happened, right? But do you really go in it going like,

hey, we're gonna do this and it's gonna get 84 million views? And that's gonna pay for all these people? So random, it's so obscure. I think it's just so compelling that way. By the way, Shayla both. So I've been interested in him recently because you guys know his story. Yeah, about Catholicism and stuff like that. He was, we might have talked about this,

but he was going to play Padre Pio went and lived with the the the monks and he's like hardcore. Now, hardcore. Old school, old school stuff, whatever he watches the Latin. He was a Latin mass and he's like, he's like super converted. Yeah. Pretty wild story. But anyway, that's trippy.

Yes. So he went from beer welcome. Yeah, that's a random video for you guys. Thank you so much. Just see when I see that that's so what gets my wheels turning is like I want to know the history of that. Like I want to know like how that came to be and whose idea was it and why did they do it. What was the desired outcome of it? Like I just I can't watch some of that just be entertaining and laugh about it. I go like, okay, wait a second. Like who creates this for what reasons?

Like what is what are you thinking when you do that? Like you just, I'm a weird content. Or is it just like you got that kind of money where you just like, Hey, let's just spend $10,000 on people. I want to do that. I want to be with you guys one day. We're all just hanging around. We're like, this is, we guys want to just make it really scary.

So Robin big is that was one of my all-time favorite shows Because of that like I used to always say like oh man if I'm ever that rich I'm that's how I'm gonna like blow my money. He's like just doing cool shit. Yeah, cool weird shit What would you do? What would be one of the first things you did? It well you guys let's say yes so much money right as it matter and But you have to come up with some what random I feel to learn, uh, how to race some kind of crazy car. Yeah. I would do stuff like that for sure.

I want to see you on the pro go cart racing circuit. Stupid. I mean, you'll start. Oh, I mean, that's how they all start, right? You start, you start off and then the go carts and then a lot of them do those, like, uh, mini trucks. Those go carts are fast by the way, the high level ones. Oh yeah.

And you're so close to ground. That's true. It feels faster. Yeah. I did. I mean, my, my uncle had one when I was little. And so I, I did, I did draw. Yeah, I would do so. You know, that, you're talking about when I was in my 20s, I thought that way.

And I mean, now I have the capability to do all these ridiculous things that I do. I choose not to do it, right? So I'm not, I think that's when you're, you're that age, I'm into that stuff. Is there a skill you'd want to learn? And either, either one of you guys, a skill that you would, if you had the time, like if you had all the time, would you? Jiu-Jitsu. Okay. Yeah, I would do it.

But I would do it quietly because I feel like everybody does it and I don't like, I hate that. That's part of why I don't do it right now. Because everybody does it. Because everybody does it. But yet I really want to do it. So I'm torn. You should go do another grappling art that's not like a little more obscure like Russian.

So I would jiu-jitsu or boxing. I would love the box. I would love the, I would love to, and not, I don't even have to get in the ring and do rounds or that, that as much as the skill of it, the skill of being able to throw a punch really efficiently is such a valuable skill. Oh yeah. Yeah. So I think that between, between that and jujitsu, I think would be one of the,

the coolest things. Obviously I think jujitsu is one of the best because every fight I've ever been in in my life always ends up on the ground. And so having the skill to be able to defend yourself or put somebody in a choke or a hole much bigger than you, I think Jiu Jitsu would be better. But boxing too though, it may not have you end up on the ground if I got really good hands. You know, and my length, like so if I got that kind of skill, even if you were great at Jiu Jitsu, it might be able to put you down before you even get me to the ground. So I think those

two would be cool. I'd like to learn scuba diving. Liar. I brought that up because I'm terrified of it. Oh, I was going to say, you're such a liar. I wanted to do that. No, no, no, no. When I lived down Monterey, there was a- I would like to like to. You know what I'm saying? Like, I- We're talking. Do we have to just throw you in?

So these are things we actually would never do. Well, no, I mean, I mean, if I had all the time and energy, then I would because too much time and it terrifies me. Yeah. But if I had nothing else to do, I could dedicate like, okay, this is like, this is a personal growth thing. Yeah. I got to get in the open ocean. I don't know if I believe this.

I'm telling you, I brought this up like, you know, it was a few years ago. I wanted us to do that. I don't remember if I believe this. I'm telling you. I brought this up like it was a few years ago. I wanted us to do that. I don't remember what it was. I think it for. Throw you in a shark cage? No. No? One step at a time, bro.

Yeah. In a pool. Right. You're starting to pool. Trying to get a feel for it. But I want to overcome that fear. You know what I mean? I feel like that's so scary.

Like you're in the ocean. You look around and see. So it's more like that for you. It's not so much that you like. It would feel so empowering that I did that. To overcome that. Yeah, dude. Well, that's a different ask, I think.

I think asking me like, what's something that I fear, I don't like doing that I'd try and would love to challenge myself to overcome, it would be a different thought process. Saying what would I wanna train or skill like. Well, do you have a different answer then? Well, I'd have to think about it cause I don't, there's not a lot of things.

You're not scared of anything? Yeah. I'm not really scared of a lot of things. I'm sure. Except for East. Well, hey, no, I mean, I'm sure there is something, right? But I, I, I mean, I, I try and operate from a place of running towards fear, right? Cause on the other side of that reside success.

And so I'm a big believer of Jim quick. If I, I didn't, Jim quick, that, that's If I, I didn't Jim quick that that's the fucking direction. That's the actual direction. Well, you know what's on the other side of success. Not overcoming the fear. It's feeling the overcoming it right there. I said the quote the way it was. No, yeah.

So I mean, I think that's a big part of life is finding those things and finding purpose in life is to find those things that we're most afraid of, we're most challenged in running. I feel like it would be so much of a better person if I got over that fear. What about you, Justin? Well, too, I mean, it's, it's like,

this is more on the artistic side. So I'm not like, you know, physically, yes, I have similar kind of stuff. Like I'd love to learn, you know, more combat kind of focused skills, but for me, I want to learn how to like produce music and like get more in like the back end recording side of it and learn how to like. So what does a music producer do?

So are they're the ones that they take all the different artists, then they take the tracks and they make it. Yeah, they blend it all together. They add sounds and the dude in the other room with the buttons. Yeah. You see on TV. Okay. I mean, um, yeah. Yeah. Dr. Trey.

I just thought that would be really interesting because I'm not like the best musician, uh, and, and I just, I, but I definitely have an ear for things. And so if I hear something, I'm like, ooh, something would go well with this. And like, I want to, I was like sort of meddling with my son's DJ um, table and two, cause I got that for him. And really it was like, cause I kind of wanted to play with it. I love that. You buy your kid what you want. I want to kind of learn drums.

Like I don't want to get like super good at like one specific instrument. I just know that's, I don't know. I would be cool. I would just like to kind of blend it all together and then pull people in. I would do that one. That are really good. We could do Mind Pump Music Productions, a supplement company for me.

And then you want to open an ice cream shop. That's what you said that one time. Oh, that's right. That's true, by the way. I'm not making this up. Adam, literally, I'm always like, I want to do supplements. The yogurt shop. I want to do supplements, right?

And snow cones. And he's like, I want to do a frozen yogurt. Frozen yogurt and snow cones. Snow cones from Hawaii. So weird. You've ever had shaved ice in Hawaii. It's like nowhere else in the world. So it's shaved.

Shaved ice with slash yogurt shop crushes. Someone will do that. Someone will steal my idea. What do you guys? I think they exist. Yeah. Somebody's got it. Someone's got it done.

I haven't seen one not with that kind of shaved ice and not like good. Why is it that we can't find Hawaiian shaved ice around here? You can't. What do they got? Like what are they using? It's not as good as a is it that we can't find Hawaiian shaved ice around here? You can't. What do they got? Like what are they using? It's just not as good. It's a special machine. Yeah, yeah, it's a special machine.

Okay. Yeah, yeah, it's a special machine. I'm sure there is some. I just, I'm not, we're not all probably big snow cone guys going around looking for the best snow cone shop. I would get it, dude. When I'm in Hawaii. I think that placed it down on Lincoln in Willow Glen.

I think, I think they do. I've never actually had it, but that's the one that has lines out the door for it. Because every time I get a snow cone here, it's just the fucking ice cube with like, like, like, it's terrible. It's like, it's like, it's like, it's like, it's terrible. Yeah.

So what, okay, what, what do you, what do you guys want to be remembered for? Mm-hmm. Mm-hmm. What do you mean? Like, like, what do you remember for? Like, what do you remember for? Yeah, yeah, like, like, when, when people talk,

well, you're long, you've been long dead, or you don't have to be long dead. You've been gone for a while or something like that. And people remember, talk about you, like, what do you want to be remembered for? You ever think about that? Yeah, I do. Obviously, I think about that with my son and stuff. I don't think about that.

I never thought about those types of things before until him and then that stuff pops in my head right now and then I think about that. So have you ever thought about like? Well, what is yours? Why don't you start? Say a thing about that. Two things come to mind for me.

One for sure, being a great father. Like of all the things that would be the number one. Yeah, but really though, like I appreciate that you feel that because you know me and you would say that. But I want to be like no known for that. Like oh my God. Like you're famous for it?

Yeah, like that's almost like that. Almost like yeah, like that's, I mean, look, we have a platform where millions of people know who we are. Okay. What I want them to know about me, number one, is that I'm a great father. That would be the same. And then probably my second one is my business acumen, because that's something that I care more about than being a good trainer.

A lot of people think that, like it was used to be funny to me when people like jab at me with like trainer stuff. I don't care. But you don't say it's not cool. You, you think you're smarter, better than me. That's not a thing I really care about. Like I happen to have filed into that profession. I love it, but I take more pride in on the, on the business acumen side.

And so father one and then business acumen would probably be probably a close second. Yeah, I don't know. I have a kind of a funny one because it's, it's literally the last award you want to get when you're like done with your team. Uh, at the end of the year, you get like MVP or you get like defensive player of the year or like most improved, most improved. Oh yeah. That's cool.

Yeah. And mainly because in terms of like seeing growth, so when you die, Most improved. Oh. Yeah. That's cool. Yeah. And mainly because in terms of like seeing growth. So when you die, you want for directions? You want people to be like, he sucked. But he sucked. He got way better. Look what happened.

He kept fucking like after it getting better. A little trained the cook. Because Dave, Justin Andrews got better. He's dead. He's even getting better and being dead. You know, like that's what I want Yeah, so most improved he's probably You guys are still talking about me as I'm dead. That's awesome. I like that. What about you Doug?

You think about that? I mean you're closer to that so you got it Are you sure? I'm not the one drinking all the Celsius. I don't give a lot of thought to what happens after I die other than making sure that I leave behind You know things for my daughter. Yeah, but you know in life Yeah, I concern myself more with what I'm doing right now. Yeah, and like you being a great father is Definitely top of the list. Kind of an obscure thing though, outside of that is I've taken up calligraphy,

Japanese calligraphy a while back. And I'm very serious about it. I've been taking classes. I've been practicing. I've seen it. I've seen some of your stuff. And I keep getting better. And I do think I have some innate abilities with it. Cause I got a lot of comments from actual older Japanese people in these classes and they're saying, how long you been doing this? And so yeah. So I followed some Japanese and Chinese calligraphers on Instagram and I really admire some of their work and I would like to be known for that.

Somebody like this, this white guy who shouldn't be doing that? But you want to be the M of Collider? Yeah, I'm the M and M of Collider. We put that in your bio. I like it. I like it. I like the M of Collider. That's probably the best title I've heard.

I didn't even, you know what? That is, that's actually really interesting to me that there is such an art to that. Oh, bro, you have no idea. I went over to his house and he was showing me. That somebody could look at it and go like, oh, wow, you've been practicing this a really long time. Bro, you got to see the, he was showing me all this, the brushes, the way you placed it and lifted off the paper and the way you stroke.

Like it's, it's a, it's a 100% art. Yeah, that's really interesting. That's kind of cool. It's a little embarrassing actually's a hundred percent art. Yeah, that's really interesting. That's kind of cool It's a little embarrassing actually for me to talk about why cuz it's kind of nerdy, but I guess we're all My wife is already labeled all of us is that by the way, I'm at an age now. We're nerdy nests doesn't really matter No, now you're just cool. It's hot now. It's not cool in your seven I've come out about my dunges and dragons That will never be hot.

You still play that? No, I don't, but I would. I like that, Doug. That's super original. That's gonna be tough for Sal. They come with something better than that. Yeah, yeah, yeah. I'm not.

You're your wife, say I'm 32? Yes. Me? You. I'm just kidding. I'm just kidding. I think, of course, being a great father would be a great one,

but I would like to be known for being generous and for communicating the truth when the truth is not popular. That's what I would like to be known. You know? How lame. None of us are having to do the fitness, but that's what we do for a living. Well, yeah. Well, no, you don't want to be known as like the, the, the

philosopher or fitness or like one of the most, you know, well known fitness minds. Warrior poet. You don't care about that. No, warrior poet. Please don't say that. I like that title. No, dude.

For you. That's why that's my bizarro version. You say you don't, you don't, you don't have something like that related to that? Um, no, I mean, no, I think communicating things that are not, that are right, but not popular could fall in that category too. But I would, you know, I value that. I value that anyway.

You know, I always find people that, I've always been this way. I've always seen people who were persecuted for speaking out and being the truth and I've always felt a strong pull towards them like and respect you know like and I'll give you an example I remember learning about Muhammad Ali as a kid there was a stint there I was into like classic boxing and I remember learning that Muhammad Ali he opposed the Vietnam War refused to go so whatever you feel about that

He gave up his Prime best years of boxing because of it They didn't allow him to box and he almost got thrown into into jail Because he believed in something so much that he said no, I'm gonna take a stand. No that's always pulled to me You know, I guess there's there's some of that in what we do for sure, right? Yeah, obviously we're standing up against what a of people, a lot of norms in the space. Yeah, or we're not gonna get persecuted. Well, we're not gonna get persecuted.

Yeah, but you know what though? I mean, I brought this up yesterday when we were talking to Jason Khalifa. I mean, obviously we're not being persecuted for it. So it's okay, but we do pass on a lot of money to do things with integrity opposed to just chasing. I mean, listen, when you're scaling a business, the amount of money and revenue you make is

the ultimate scoreboard. I mean, that is, you're winning the game. That's really what it is, the end of the day. I mean, that's what it is. And so we sacrifice that a lot for things that we are pursuing things that we care about or we believe is right. And we don't do things that we know. And so yeah, we, we, we obviously we're not getting thrown in the gulags or some shit over what we do. But hey, I mean, this is, this is anti-protein police are going to come.

Yeah. But I mean, I think we, we operate from a place like that. You know, I was that kid that was like when the bully, you know, an elementary school is, is bullying a table of like a lunch, you know, table. Nobody say whatever. And I'd be the one sitting there quietly and then it would just eat at me. So I'd have to say something and then I'd get in a scuffle or I'd get jumped. Oh, that's a cool thing to be known for is like the defender of the week. I couldn't know. It just doesn't sit.

I would much more, I would much rather deal with the ass whooping by the bully than sitting there and being quiet. It just ate at me all the time. And so yeah, I used to get in trouble a lot because I had a big mouth. That was my nickname, big mouth. You just reminded me of something. So yeah, my son is getting at this really cool. We're now at this point where we can,

like I can just keep asking questions and challenging and he'll just talk, talk, talk, talk. Oh, it's so fun. And so yesterday we're in the bath and we're talking and I'm talking to him about all the kids at his school and who he likes and who he plays with. And it got around to like the kid that's like, that's mean or the bully about that.

And I said, any kids that are mean or not nice with that? He goes, he goes, he thinks he goes Buster. And I'm like, oh, who's, who's Buster like that? And he goes, are you changing the name for the podcast or is this his real name? Yes, I think it's his real name. I think it was. Buster. Hey, your kid's a shitty kid. I don't care.

You don't say like, be better parents. The best part of this, the best part about this, the best part about this was that already the training. And it was, I haven't even said it that much. I've said it to you guys, but I have said it to him before and Katrina and I have kind of lightly talked about it before that I've told her, I'm going to teach him this way. And he says it. I don't even say anything to him. He goes, he goes, yeah, his, his mommy and daddy don't love him very much. I went, oh, yes, dude.

Yes. That's exactly how I want my son to interpret kids that are, that are shits, that are bullies, that are bad people. Yeah, that would be a bad home life. Yeah. They said, you're, you know, you're, and I tell, and I teach him to not be mean and to have empathy, to be like, Hey, you know, unfortunately, he doesn't have a mommy and daddy that probably loves him as much as your mom and dad love you. And so you just have to understand that inside. He's hurting.

You know, it's sad. It's true though. What you're saying is true. Well, no, that's why I'm, that's why I want to teach him that it is the truth. And it also will, I think in when those situations, obviously this was like a very light situation. And I think he was, I mean, the kid, he told me the kid, you know, takes the toys and says it's mine. Right. So it's not like a serious bully yet. But at one point he's going to have to deal with that. And I won, I won, I want him to come from a place of understanding and empathy. I think he'll handle the situation the better he understands it. When I was a young kid and you had a bully, I never was thinking that many

layers. You didn't think empathy at all. No, no, he's a jerk. He's asked, well, turn more until I need to fight, defend myself or run and hide. It was more, that was your choices versus having a better understanding of this. Cause, and so maybe he breaks through and helps that kid, or maybe he knows how to avoid those situations, or at least doesn't internalize them himself because that's the big one right and that's really what I want to come with that but you just reminded me because that just happened last night that's so cute that's he was so cute when

he came in with him yesterday when he came in yeah a little but I was walking in it was sprinkling daddy my the rain's messing up my beautiful hair no he didn't know like you're like you're I said my beautiful hair I said bro your hair isn't even done I No, he didn't. No, he didn't. He said my beautiful hair. I said, bro, your hair's not even done. I was like, you didn't even put gel in it. Beautiful hair. Does he put gel in his hair? Yeah, we put, yeah, we, he does it.

We do. Does he like for you to do that? Uh, you know, I don't, I mean, he, he knows that's part of his routine of getting ready for school. My son, Aurelius, does not, we cannot, to wash his hair is a battle. He doesn't like water on his head at all. Well, Max still doesn't like going underwater or, but I've, you know,

he's over time, like we've gotten better about that, but he's, he doesn't like being underwater. That's an area that I'm going to be challenged with, right? So this year, hopefully we get to swim lessons. COVID thing really fucked that for me. Cause I had, he was doing it. Yeah. And then we did, we haven't, and boy, do I see a difference.

No, we laid, we laid on thick now. So when he lets me wash his hair, cause you have to, right? At some point, then everybody goes up to, oh, your hair smells so nice. I love your hair. I'm like, everybody say something. Dude, it was so nice when I had a say in their haircuts, you know, like now, like Ethan is completely like, he's doing the bullet. Oh, I saw Katrina said something about that I was like and you know and you can't obviously it gets to

that point where you choose your battles yeah you realize he's gonna express himself I was gonna express himself but it's like like literally bro like do you want to look like a meme like you want to look like a meme? Like, you know, do you want to look like that, like, that depiction? That's the style for the kids. It's, it's, yeah, but that's the thing. It's, it's popular. It's like his friends. And so I have to like kind of step back and be like, okay, but this is a different culture.

Like they have their own little culture. I think if every dad can control their kids hair, their son's hair, 99% of us would shave it. That's what I think. We'll just keep it real short and tight. I love that. I would love to. That's what I had that. Buzz cut my kids hair.

Super short on the top. I think it looks nice and faded and tight and sharp. I was so excited for a living. I was, yeah, totally. I was so excited. I'm probably not like a lot of dads, maybe more like the moms in the situation. Like I was so excited to get his first haircut,

to put his first outfit together. Like I like that stuff. I care more about than Katrina. Like I'm particular. If he gets it. Do you pick out his outfits then when you guys go out and stuff? Oh yeah. Really?

Oh yeah, yeah. Yeah, I love that part. You didn't have dolls when you were a kid, huh? No. Well, I mean, I don't know. I mean, serious? Why not? No.

That doesn't mean anything, you know? No, no, no, no. I was into that stuff. So. So just say dressing him like dressing know? No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, then it was his mom and him. But I've been worse with that, dude. I grab whatever, whatever. I mean, Katrina will tell you, like, I, uh, like if we go somewhere public and she didn't take the time to do that, I'm like, come on, dude. Like if you're taking, yeah, yeah. So she does, she's good about like, if she brings him around that she knows that like, well, you know what I like.

So now my young, my youngest, uh, my little, my little 15 month old, her hair starting to grow, it's going slowly to start to grow. She's got these little curls in the back, which is, oh, we little 15 month old, her hair starting to grow. It's going slowly, it's starting to grow. She's got these little curls in the back, which is, Oh, we are like, oh gosh, she can have curly hair. I always wanted a curly hair little girl. But anyway, her hair is just long enough now where Jessica put two little tiny sprouts and pigtails.

Oh yeah, I did just take pictures. That's the cutest thing ever. Hey, I want to say something. Shilajit back in stock with OrganiFi. That, that blew out. Finally. Blew out. Not for long.

I mean, every time they put it back up, it's like, gone. People absolutely love it. Absolutely love it. So people will comment on it and say, I feel amazing. I definitely notice difference, whatever. And then they like the taste. That's got to be right now one of their biggest blockbuster products. It is.

It is funny. And for people who don't know what this is, just do this. Google Shilajit, so it's a J, Shilajit studies. So it's S-H-A-L-I. S-H-A-S-H-I. No, sorry, S-H-I-L-A-J-I-T studies. Look that up. There are a ton of actual studies on shalajee

and how it affects the hormones, muscle growth, mood, like crazy. I think it's a combination of that, that it feels good with the fact that it's in a gummy form. That tastes good. I just think that the, yeah. And it's like, the delivery's so much better than that. Yeah, and it has kind of like a black licorice or so, so it's tasty. No, it's like. Dude, but you're gonna be consistent with it. This matters. It does matter. I get it. I'm a pill guy, right?

Well, especially with that because you said this that's the similar to like the adaptogens where it's like The more consistent you know that the the better the like the compounding effect versus like randomly taking it one time and expecting to feel this Like massive difference. It's like take it consistently and you should feel a difference. Real quick, if you go to mind pump L one dot com. So what you can do is you can go in, sign up for one of the best certifications around for trainers, especially if you're really into workout programming, biomechanics, developing muscle and strength.

It's an incredible certification called Prescript Jordan shallow. it's his company. And right as of right now, you should be able to still qualify to come and listen to a live recording and be here live with us as part of it, which was never included before. No, that's something that we're doing. But I also want to point out for the people that can't make it to us in person. There's also a recording or you could do the virtual, so he does have two options. Obviously, but I want to meet everybody. Yeah, yeah, no, obviously the in person one, you get to do the live Q&A with us. You have the, if you're the first 10, you'll be able to get into the studio and watch live recording. And obviously those ones are, is going to be more expensive to be able to come in person and get the training from Jordan. But there is an option if you can't make it in person to still do the live

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All right, back to the show. First question is from Gigi Pat. Is it okay to work out sore even after 24 to 48 hours rest? Yes. Here's the interesting thing about soreness. It often indicates that you went too hard in your workout. That being said, when you are sore, now this is barring the extreme. You're going to be so extremely sore, you start to get waste products,

waste byproducts in the blood that you kill, kidneys can't filter. Like this is an extreme case, right? But normal run-of-the-mill muscle soreness, one of the best things you could do is movement. Now, I wouldn't work out hard. That's a bad idea. But what you should do is do a light workout where you're just moving the muscle, feeling it stretch and contract and getting a little bit of a pump. This will actually facilitate recovery.

It actually helps the recovery process. Yeah. The biggest key to that advice right there is modifying the intensity of, and still training, still training or still doing, depending on how sore I am. So let's just use the legs, for example, of like, if let's say I squatted and I overreach and I'm really sore and it's time to, it's the, you know, two days later and I'm back to like say it maps, anabolic format. and I am back to doing another like compound lift for my legs. Uh, I'm going to choose to do that exercise.

If it's, if I'm really, really sore, I might choose to do mobility work. If I'm pretty sore and I overreached a little bit, but not so crippling bad that I'm not, I'm not, I can still get through the movements. I'm going to do like a light, you know, 50% intensity of that leg exercise that day. So that's the key and it will, it'll facilitate recovery. It's going to just, it's going to pump more blood, more oxygen, more nutrients. It's only going to help you recover faster.

The mistake that people make is they train still and then they overreach again. They still go hard. Yeah. They go, they go hard again. And it's like now you're not allowing the body to recover at all. That's why I like rubber bands. I tend to lean into that a bit more because it's less damaging, but also too, it just helps kind of facilitate that pump and that blood flow. And yeah, if I'm really sore, I tend to like gravitate towards that or a hold even with the rubber band.

I'll like hold poses isometrically. So the rubber bands actually like added resistance with that pose, but it just helps me to relieve a lot of that real tense, like tight, you know, restriction, I feel. No, no, this is the trigger sessions of MAPs and a ball. Yeah. You know, do this. you don't just facilitate recovery. Uh, now all things being appropriate, uh, this actually amplifies muscle growth as well. So if you have a weak body part and you've trained it, try this the following day, get

some bands and do some very light therapeutic exercises on that muscle with the bands and get a little bit of a pump. Watch what happens. It actually is pretty remarkable. It's like a turbocharger to that muscle building signal. Next question is from JMBird76. I was rewatching some old episodes and you guys were saying how the optimal amount of protein is 0.5 to 0.7 grams per pound of body weight. Now it's one gram. Could you explain how and why the number has changed? So this is what we get for trying to explain nuance versus just saying statement and sticking

right to that. Well, first off, there's a difference between what research and study says and there's a difference between what we recommend. There's a reason why we recommend one grant, one, one to one, because it's fucking easy. It's easy. And most people fall a little short. And so if I tell a client, your goal is to be 130 pounds. So let's eat 130, 130 grams of protein, very easy for him or her to figure that out or remember that. And what I know from experience is most people will have a hard time doing that, they'll probably fall a little short sometimes and I'm not stressing out because

of what the research says is ideal. Also we didn't say 0.5 to 0.7, it's 0.6 to 0.8. If you want to be precise, that's true. If you want to be precise. Mic drop. Okay, so here's what the data shows. 0.6 to 0.8 pounds, grams of protein per pound of body weight in lean individuals is the upper limit of where you can see benefits come from with high protein in terms of muscle growth. But there's something that's missing there. There's also the satiety producing effects of protein that don't

show up in those studies. Eating a gram of protein just a little more has a much more pronounced satiety producing effect, which most people benefit from because one of the biggest challenges to eating right is just you eat you just hungry or your cray food or you want to eat more. So actually, even if they don't miss this, because what Adam says is true as well, most people won't hit this, so they'll fall within that point six point eight. But if they do hit this, what they'll probably do is eat the appropriate amount of calories because it is it makes you satisfied eating than that 0.6 to 0.8. But if they do hit this, what they'll probably do is eat the appropriate amount

of calories because it makes you satisfied. Eating that much protein makes you not wanna overeat. Back to the source. Think from a trainer's perspective. Could you imagine your clients trying to do the math of 0.6 or 0.7 grams per lean body mass every time they made a food choice? Like it's just crazy.

It's like easy to just go. 120, cool. One meals divided by four. Yeah. It's easy. So, and that's, so that's why you've heard us. We've communicated it. And then there's times when Sal is, well, there's times when Sal, and this is not just this, this is one example of this, where Sal is explaining or, or regurgitating a study to you guys. And then you hear us give advice. And sometimes the advice isn't exactly what the study says because we don't always just go off with it. I want the advice to be effective.

That's right. I want the advice to be the study. We always- The behavioral aspect. There's behavioral and the psychology of these people that we factor in and experience. And so yes, there's times where you'll hear us talk about a study, and then you might hear advice that sounds different, uh, or maybe in your mind

conflicting, but it's not. It's that we're also taking that study and then we're factoring all the other things that we know from experience. And then we've learned, oh, this isn't just a better approach is to give this person this advice. It's not one's wrong or one's right. Next question is from Nells 144. Is it better to build muscle, then lose weight or lose weight, then build muscle?

One of them, if you do it first, we'll make the second one easier or the reverse. If you do it first, it'll make the second one harder. Um, what makes the second one easier? Or in other words, which one should you first? So the second option is a lot becomes a lot easier to maintain. Build muscle first. Yeah. If you build muscle first, you also now have sped up your metabolism. You now have a higher caloric maintenance, which makes the fat loss later much easier. Now in the reverse, you go to lose weight first, you're gonna

probably slow your metabolism down. Now you're going to try to build muscle without gaining the body fat that you just lost. That can be very challenging. It can be done, by the way, you could do the other way around, but I don't know why anybody would want to make it that much harder. By the way, everybody does it the wrong way. Yeah. Almost nobody goes and says, nobody does this first option. Nobody says I want to lose 30 pounds. Let me build muscle. It's such a more enjoyable option. If you just look at it like enjoying the process and, um, um, you know, like looking forward to your workouts and feeding yourself. So you feel like you're actually, you have performance, you have strength, like you're hitting on

some, something really, uh, incredible there because if you're just, especially if you're just getting started, yeah, working out in a calorie deficit makes the work out suck. You don't like it as much. You don't have as energetic. It just doesn't feel good. And your days suck. You're all, all day, you're wanting to eat and you feel like you're restricting from, yeah.

So if you're a new person, doesn't it make sense to start this out in a way so that you could build a relationship with something you enjoy. Right. And then later we'll make it suck a little bit. I'm just to me. This is a very clear difference between a Young early trainer and in a very experienced trainer totally the only trainers I know that do this are ones that have experience that have had experience that That have been doing this for a long time and they get this part I mean and I'm by the way

I'm guilty of being the other trainer for a long time, right? From first half of my career, if someone came in, they wanted to lose 30. And by the way, you would calorie deficit them. A lot of that was operating from scarcity, right? Afraid that I would lose the client if I didn't show them some sort of results right away. Yeah. So even, even when I started to piece together the understanding and the science that supports why I should build muscle first, I still operated from a place of fear and scarcity that, oh no, if I don't show this client who's paying me all this money to lose 30 pounds, if I

can't show them a good 5, 10 pounds off. That's the majority of trainers. It is. And so you got to get past that. And the way you get past that is communicating that better to the client, like what we're talking about right now, why, hey, we want to build muscle first because it's going to make this more enjoyable. It's going to be easier for you when you decide to lose body fat. It is going to be more sustainable afterwards. And so

it is the better approach of going this. In fact, it's probably the only approach because maybe we could, maybe if you only had a little ways to go, you could cut enough calories and move enough just to get there. but boy is that tough to see. Usually what happens is somebody comes in, wants to lose 30, 40 pounds. They go to the lose weight first option. They lose some weight, they plateau, it sucks, they try harder, it's very hard, what's going on,

my body's resisting, quit, quit. They don't even get to the second part. But if you do it the other way around, it's different. You see results, you feel stronger. Oh my God, everything's moving in's different. It's, you, you see results, you feel stronger. Oh my God, everything's moving in the right direction. Then when you cut, you don't hit those plateau. The hardest part about doing it the right way though, is the psychological part. Of course. That is, and that as you're not

losing weight. A good coach and trainer, that is what you're helping your client with is you're helping them navigate through the psychological hurdles of, Oh my God, we've been working out for a month now, and the scale is not moving. It's like, even though that is what you want to see for this weight loss client, because if you've done a good job. Address the difficulty first, though. Yes. Right? You want to tackle that head on. So you set them up for success versus having to address all of that later on. You're, you're in the hole. Next question is from Lindsey one dove. What are the pros and cons of a

shoulder versus elbow rack on a front squat? So Justin, do they mean is it a rack and searcher? No, it means that. Yeah, I know. Cause like I was thinking searcher too. But yeah, this is. Oh, so that's the bodybuilder style. Bodybuilder style. Cross the shoulders. Yeah, there's a difference. One of them. One of them means you got poor shoulder mobility, shoulder and wrist.

Yeah. I mean, as far as the front squat and the muscles, target or concern, it doesn't matter, right? They both hit the lower body exactly the same. The the elbow rack position or like what you would see, like a weightlifter do with the fingertips under the bar, elbows up. That's a higher skill form of a front. It's a precursor. It's really, it's an in between, you want to be able to get and achieve

that in order to then transition into something like a jerk press, you know, from there. Right. And so it's like, it's setting you up, right? Yeah, exactly. It's kind of setting you up with Olympic lifts for, you know, following to make that point. So it's kind of like one of those, those in-betweener moves like the muscle up, for instance, for like gymnasts. So it's also like, it's also, it's like somebody elevating their heels to squat deeper.

I mean, if you can't get past 90 degrees without elevating your heels, there's obviously something there. There's a mobility issue there, right? We lack ankle mobility that allows to do that. But of all you care about is building the quads and the glutes and you want to get a deeper squat. You want to just do a leg workout.

Right, and do a leg workout. Then yeah, sure, squat shoes are fine. But if you have to do it that way, the con of that is that it's telling you that there is a limiting factor there. You limit the wrist or shoulder mobility. And so, okay, from a muscle standing standpoint, it doesn't really matter much, but from a general health mobility, like you should address that.

It is a high skill movement though. Like the average person getting them to support a barbell in the shoulder, like the bodybuilder style is hard enough. That's even hard for people. Getting them to learn how to hold it in that rack position. I never taught a client how to do that because the skill required and the training required just to get the barbell into position.

It just didn't, there was no, we didn't see tons of benefit in the sense that it prevented us from doing a front squat. So I always taught this way. Now, if I'm teaching, if I know in the future, we're going to learn how to do a clean, then you want to learn that because how are you going to get the, how do you know, hold the bar up your shoulder catch it appropriately. Yeah. Otherwise, you throw the bar, catch it with your teeth. Oh, interesting. See, I would, I would,

to regress that early on, I would probably fold my arms. Now to regress that I would probably use straps or as towel. Yeah. I would still teach the front grip. Yeah. I would probably fold my arms now to regress that I would probably use straps or as towel. Yeah, I would still teach the front grip. Yeah, I would take I would teach the front reposition and then I just allow them to roll roll towels or wrist I did that too and then and then to hold it just to teach that position, you know to be able to do to be able to do that But to me as a as a coach and a trainer if my client can't do that And I see that it's because their wrist can't break enough or they can't keep their elbows up because of their lack of shoulder mobility. To me, that's the big thing to take away from as a coach is like, okay,

there's some work to be done. Now, talking about, you know, Zercher, um, you know, that's just very different. Yeah. Very different exercise. Oh yeah. Oh, I guess we don't have clarity on if that's what you're doing. Yeah. So just to bring that up because, uh, I mean, you get a lot of benefit from that too.

Like for anterior reasons, but also your core is very much more activated and that's that's going to isolate that quite a bit. You get more glutes with a Zercher position just because the lever is a little longer. You squat down, you're going to use more of that extension. Loads more centric. More centric. Oh, I didn't even read it that way. I guess that could be right. Yeah. Yeah. No, I guess it could be asking.

Because the Zertcher squat is a different exercise. And it's also very functional. Yeah. Because you oftentimes you would hold something heavy down. You're holding something up in front of you. You're not something's not on your back. Yeah. Yeah.

Yeah. No, those are different exercises. I thought we were discussing the difference between the front rack and then the crossed arms. But that makes, yeah, no, I think you're talking about two different exercises, and then you, they're different. You can't take comparing the front squat to a back squat. It's like they're different movements. Totally. So even though squat is in the name. Look, if you like Mind Pump, head over to mindpumpfree.com and check out all of our free fitness guides. We have guides that can help you

with almost any health or fitness goal. We can also find us on social media, Justin is on Instagram at Mind Pump Justin. I'm on Instagram at Mind Pump to Stefano, and Adam is on Instagram at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

and maximize your overall performance, check out our discounted RGB Superbundle at MinePumpMedia.com. The RGB Superbundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased, expert, exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal Adam and Justin as your own personal trainer, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other

valuable free resources, at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.