Mind Pump: Raw Fitness Truth - 467: True Benefit of Supplements, Transitioning to Keto, Adjusting Training & Diet During Periods of Stress & MORE

Episode Date: March 3, 2017

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about the best way to transition into keto, their thoughts on supplements, how to change training and diet in periods of stress and the moments that have defined them as men. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with our newest program, MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

My impump has some favorite podcasts that we listen to that we've talked about in the past. One of them, not very many though. I'm a little biased. There's not a lot. I'm going to like the motherfucker if I'm going to listen to them every day. Two or three. Some are really good.

One of our favorites is the art of charm. Excellent, excellent podcast. So boy, Jordan, what's up? Great interviews with some very interesting individuals. Did you guys listen to episode 573 where you talked to Gerald Stanley McPrystal? Talk about a powerful episode. Great. It's inspiring. I just listened to that one recently. It's what really blows me away is how respected the guy is, how great he sounded kind of grounded.

He sounded very humble and grounded on the show and how his, the special forces soldiers would see him in the trenches with him. You know, he's one of those leaders. Well, don't give away too much of the episode. They got to go listen to it because that's probably one of the better episodes I've heard in the last month or so on. That was's one of those leaders. Well, don't give away too much of the episode. They gotta go listen, because that's probably one of the better episodes I've heard in the last month or so on. That was fucking great. Yeah, they gotta check it out. Well, what number was that?

Episode 573, Art of Charm, where Jordan interviews general Stanley McChrystal. Hey, guys. Oh, yeah. What is the number one most valuable thing that we offer according to our fans when people message you and say, hey, this is the thing that I value the most. This is the thing that I love the most

that I'm so glad I got hands down the forum. Forum, by far. The forum is a community of fitness professionals, doctors, trainers, or just fitness enthusiasts who support each other, share fitness tips, diet tips, they check each other's form with exercises, they ask us questions because me, Adam and Justin are on the forum daily and it's usually several times a day. We have, we have competitor, we have bodybuilders, community athletes, we have a huge community

competitors, physique, you know, we got people that are going to Arnold's classic right now and there. So you got people talking about diet in there, carb cycling, you got vegans in there, Arnold's Classic right now in there. So you got people talking about diet in there, carb cycling, you got vegans in there, you got keto, genic people in there. It's very diverse. It's awesome. Yeah, it's an incredible community.

We got what Mike's the Lemme on there. We have Stephanie Obergoso, two people. Dr. Brink is in there. Dr. Brink is in there. It is an incredibly valuable thing that we offer. And the price will be going up next month. However, this month, guess what, get it for free. You can get it for free.

This is how you do it. If you enroll in the RGB bundle or the maps super bundles, let me break it down for you. The RGB bundle is nine months of exercise programming. It contains our core maps program. You have maps in a ballack, maps performance, and maps aesthetic, three amazing programs by themselves. But if you combine the three of them,

and you do them in order, you have nine months of fantastic exercise programming, and we throw in the form for free. Or if you want to go to the next step, if you really want everything that we have to offer, you do the maps super bundle, which includes what RGB has, but it also includes maps anywhere, which is a maps program designed without equipment.

So you can do it at home, you can do it on the road, or what a lot of our members are doing is they're using it to bridge between maps and a ball, like a mass performance or between mass performance and maps aesthetic. In other words, you finish one program, then you focus on these closed chain movements with your body weight movement, improving proprioceptive ability, then you move into the next maps. So in other words, you use maps anywhere as a bridge in between them. That's included for free. Also, our latest program, the one that's getting critical acclaim. This is the program that trainers, trainers, trainers, coaches are messaging on us about this program. It's revolutionary. It is a program with a self-assessment component that helps direct you to prime how to prime your workouts properly. And by the way, priming makes a huge difference

in your results. Huge difference. And it teaches you how to prime your body individually properly. So you get all of that with the MAP Super Bundle and you get the forum for free. So again, the RGB bundle or the MAP Super Bundle forum access absolutely for free for life. And don't forget, if you don't get the forum this month, next month it's gonna cost more. So it's a great, it's a great value. You can find all of this at mindpumpmedia.com.

If you wanna 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 guys ready for some music magic? Oh no. Here we go. Here we go. Another one hit wonder. And every time I think of her, every time the app. Remember this one? Here we go. Here we go. Another one hit wonder. Every time, man. Remember this one. No. She's driving. Come on, dude. Listen to the freaking background.

It wasn't this like an intro to it. Sit calm. No, are you ready? You guys remember this? Yeah, I do. Are you speed wagon? I used to call them Oreo when I was a kid. I thought they said Aureo. Aureo Speedwagon. Aureo. I have a, I have a, It's because those are like crack when you're a kid.

Do you have Aureos? Aureos? There's still, what do you mean when you're a kid? They haven't lost their crack likeability since I've been an adult. Yeah. It's the same thing.

It's probably why I've been avoiding them. Here's something I don't get. I can't see it like this. Here's something I don't get. I guess it like this. Here's something I don't get. I don't, I never, okay, when the commercials for Oreos when we were kids, what would they always show? Someone would fucking open the Oreo, lick the cream,

or whatever. And I always thought to myself like that, stupid. People actually eat them like that. Of course. Just like, yeah. You did. The same thing goes for Reese's peanut butter cups. The best part.

What do you, what do you mean? Reese's peanut butter cups, they people eat the center out first. I don't, don't you remember seeing those commercials? Wait, how do eat the center out people are weird people punch the center out with what their finger? Their tongue do they really tongue punch if you take like a really like a Reese's peanut butter come like the big ones right and you know Like when you watch somebody tongue punch something like that though you're keeper do it. Yeah, I mean Tear tongue punch. Hey Hey girl Yeah, I mean, you're tongue-punched. Hey, girl. I'm punched the point. To my tongue-punched. That's brilliant.

That's brilliant marketing as well. But people actually ate, or was like that? Yeah, but yeah, exactly. Do you think that they did it because the advertising did it, or do you think it was the other way around? No, they did it because the advertising. So you don't think that's the point? Well, maybe one bird, I don't know.

I think maybe one person of the world. Well, not really weird ticks. I mean, they do weird stuff. Typically something like that happens, right? Where I'm sure I'm sure I didn't, I don't know, I'm not sure actually at all. It could have happened where someone did it or you found out about it,

but I thought, oh, that's brilliant, that's funny, we can market that and then they did it afterwards. Or they thought, let's make this into a thing because somebody on our team likes to fucking open them up and do that. God, it reminds me of that Tootsie Pop commercial, you know. Right. How many likes does it take to get to the side of Tootsie Pop?

Yeah, more great market. Three. Yeah, but hold on a second. So here's the thing with, this is my problem with Oreo with that, with people that eat Oreos that way. And you know who you are. What's your problem? You know, I gotta, you are.

I gotta fucking problem with you, man. That's why Oreo got smart. They double stuff You twist it it pops up and then you take your team completely Completely stupid. Yeah, you don't the whole the whole Purpose the engineering the reason why an Oreo is an Oreo is because you take a bite and you have cookie and cream There's a ratio there if I just eat cream. It's not a cookie. It's a it's cream Yeah, but if I just eat cream, it's not a cookie, it's cream. If I just eat the cookie, it's just a cake. You don't like that sweet, lard. It is no longer in Mario's life.

It's sucking the cream out of a twinkie. What is that stuff? And then you, I'm gonna start, we should do a commercial, you bite the twinkie and then you suck the cream out. I can get all of your face. Wow. It's disgusting.

I don't know why that's sexual, but it's just a, I know why that sexual I can see Justin like fingering it to try all the cream out God yeah, I'm serious though you eat an Oreo you want cookie There's a cookie to cream ratio that makes it an Oreo. Don't fuck that shit up man. Yeah, it just feels like it's just ruins it I don't know. It's like you imagine eating cookies and chocolate chips separately. I'm gonna eat all these chocolate chips.

Then I'm gonna eat all these cookies. Did I eat chocolate chip cookies? No. You ate chocolate chips and you ate cookies. You sound like a dictator. Yeah. We need a lot of do. Don't you think it's kind of like peanut butter and jelly, though? Like, I mean, they both probably existed

without each other, but together. Yeah, I'm sure they weren't invented at the same time. Exactly. So I think it's the same. And then someone goes, oh my god, when you put these two things together, it's like, it's made so- So this explosion happens.

Yeah, it's this perfect marriage. Peanut butter, chalene. So now the time, peanut butter, chalene. Mark it together. Peanut butter, chalene. Oh, I got a, I got a, I got a, something bad almost happened this morning. What?

So, I don't know about you guys. I'm not a sauna accident. No. I was here this morning. Can we So, I don't know about you guys. I'm not your son of accident. No. I was here this morning. Can we just call it like the sauna saga? It's actually steam room. I don't do the sauna. Well, excuse me.

It's the steam. So it just worked too well, something like that. So I don't know about you guys, but for me, there's really only one thing that will negatively affect my libido. Hmm. Only one thing. Holy one thing? There's only one thing. I could affect my libido. Only one thing. Only one thing?

There's only one thing. I could think of quite a few. That will negatively affect my libido. Watching Justin, watching Justin eat a twinkie would be one of them for me. That has no effect on my libido. It remains the same. Come on, bro.

I'm gonna shoot a video, I'm gonna send you. It remains the same. It doesn't use this. Obviously, it doesn't affect cell because that's not the one thing that affects it. That would have been... Maybe it's a performance enhanced. I'm going to be honest, that would affect me.

It would negatively affect you. It would negatively affect you. Oh my God. No, no, I got to last longer. It would have positively affected. It would have negatively affected. It just doesn't get... My libido is basically...

It's like, it doesn't get fucked with. It's consistent. Unless this one thing. This one thing, fucks me. It's stress. If I'm very stressed out about something, then my libido, basically it gets very low. Now my girlfriend would disagree,

we had this conversation, she's like, I don't think so. And I know me and I know it gets low when I'm super, super stressed. And it's weird because what happens is, whatever I'm stressed about, I'll address that issue just through a conversation and halfway through the conversation. All of a sudden?

Yes. No, weird. So, let's say I'm stressed out about, I don't know. I'll make something up. Let's say I'm stressed out about, oh, there he is. I'm actually a lot better. Yeah, so let's say, let's say, like, I'll just make something up. Let's say it's finances.

I'm like, God damn it. I'm so stressed out about finances. And then we talk about it. Like, let's say I talk'll just make something up. Let's say it's finances. I'm like, God damn it. I'm so stressed out about finances and then we talk about it like let's say I talk about it my girlfriend and I'm just just through talking about it. I'm addressing it and then halfway through the conversation. It's like So anyway, very stressed out. I've been very stressed out lately and We had a nice conversation with my girlfriend this morning and the libido came right back and then we came here to work out and I didn't, I didn't. Didn't not. Because I came in.

So thank God you didn't. I don't know, dude, I can't say. But something might have happened in here. I wanna challenge that, I wanna challenge you here. I think maybe, we got a lot of go pros in here. I think maybe, I don't think it's because you are stressed

and then you had this conversation and then that's where your libido I think you have a an intelligent woman that you can have a conversation with and for the first I don't want to say for the first time in your life, but maybe That's what I was thinking but I'm not gonna say that what I'm What I am gonna say is that What I'm going to say is that that's probably a very attractive. I know that's like being a cerebral man and having a woman that you can talk to about things like that that normally a man like me or like you probably suppresses and handles

yourself because you don't trust that many other people, much less of that many other women that you're with to give you feedback and advice. And she probably gives you very good feedback and advice, which is can turn somebody on. Wow, no, but that's pretty good. That's a good theory. No, I say, of course, I'm, it's, you disagree then?

No, well, you're not wrong. You're Dr. Phil. You disagree with me. No, you're not wrong because for me, I'm very mentally Stimulated very very mentally like nothing is I'll tell you what I had a friend of mine who posted a picture of What was it she posted a picture? I think there was three company and People were you know talking about you know remember the show three company

Remember the show three company You asked that twilight. Did you want Justin to sing it? What a great show. But anyway, everybody thought Chrissy was hot, right? Chrissy was the hot one. No Janet. I always wanted to thank Janet. No, you can't compete with the thymaster lady. She was stupid.

She was stupid in the show. No, I was super attracted to Janet. The thymaster lady she stupid who she was stupid in the show therefore I had no even wear a bra I was super I was super attracted to go back and watch you remember that now now what about you's like my crush now What about Scooby-Doo obviously what about Scooby-Doo who's the heart girl and Scooby-Doo you like the nerdy girl I like the red added I liked Velma I was always a track you would be a Velma fucker. Is that weird hashtag Velma fucker? Start another one. Yeah. Like that.

Adam, you're shaggy. You've turned into shaggy. Swinks. The stash right now, that's what it, I kind of feel shaggy. Dude, you must have, you must have, you must stash makes me feel vitally. So I had this.

It's a funny Scooby-Doo episode ever was. What? Okay, so like shaggy got stuck stuck in a chimney and he's like, oh, I can't get out of school, you know. And so like, like, he gets Scooby to basically get a broom. And so Scooby is like shoving this broom up to try and get him out of there and he's like, rear, the shaggy's like, go, Scooby.

And he's like laughing the whole time. I'm like, what the fuck is going on? He's shoving a broom like to try and get him out It just looks like he's just penetrating him. You don't think for a second that these these cartoon writers get bored as fuck That's what I'm saying and they're like hey, let's do some shit like he's a kid. We can totally get right They don't even know what this is like I wouldn't know a bunch of stoner. No, don't a bunch of stoner You know that was a big thing right with like the Disney movies. Do you remember when that happened? Oh, when they put like Dixon there.

Yeah, yeah. Like in the clouds. Yeah, like so in the ladden cloud, if you freeze it, or not, or when he's flying on the carpet inside, I can't remember what it says on the wall. It says something. I remember it lying on the cart. With a lot of, you remember?

Oh, you're looking at me, the like, the new world. There it is. There it is. The fantastic part of you. That's the Latin, that's what he sings. Is that a Latin made-in world? A whole new world? Is it?

Yeah. It's a whole new world. I'm fucking right. I believe you now are just asking. I believe you. I'm not going to challenge your Disney knowledge there. Definitely not the two of you with children. No, we know the now the game for about 20 years.

We know the song Adam knows the part of the movie where there's a dick. Thank you for that. Bringing it to the real. He's like, I watch it on mute. Well, I'm the oldest of five. So I've got little I had younger siblings that are significantly younger than me. They're well, they're now in their 20s. But before you know, when I was 20 and they're 10, I remember them watching those things and being an adult and seeing that be like These motherfuckers put penises in here. This is crazy. They can get away with this Yeah, but I remember that they that was like the original versions and then afterwards they Edit it and there was rumors way back then. So my my family has all the like

Original Disney classics and like my mom collect collect some she has a crazy. Yeah, it's brilliant They like put them out and then they take them away and they put them in a vault or whatever Yeah, it's impossible to buy and then they release them every 10 years I like that and they pisses you off as a consumer, but you still do it. Just brilliant. Yeah. It's brilliant brilliant marketing Got it? Have you guys seen these Studies I'm gonna say studies, but let's just pretend there's quotes around them. Okay. That had been posted on Instagram. It's like a nice looking picture,

and it's a study on fitness, which we love studies on fitness. Yeah, I love already ready to learn something. I'm already like, let's fucking read the study. And the study will say something like, can standing shoulder presses impact shoulder growth? What? Why are you studying this? The answer is yes, next. Can you do a live? Have you seen these? It sounds like the muscle PhD to me. Well, I don't know what you're talking about. Yeah, I call. I read Dr. Captain obvious. Captain obvious.

Oh my god. Have you seen some of this? Like some of these studies? Yeah. Where are they getting the funding to studies? Like you go to like you go to investors, you're like, okay, this is what I wanted to do. Drinking like water, good view. I want some money to study whether or not barbell curls builds the biceps more than tricep press downs. Can I have some money to, and then he puts out a study. Barbell curls builds more biceps than tricep press downs.

Some of them are okay, but a lot of them are these captain obvious kind of studies. I don't know. Yeah, I don't trust this guy. What? What? I know who you're talking about. I know you're trying to, I know you're trying to be PC.

I know. I've seen all, that's all he does is post these studies that are just ridiculous to me. Like moving will burn calories in fact. Yeah, no fucking shitting will do that. Like, guess what? If you squat, you will build,. Well, here's another study. Here's another study.

Should captain snap all the top? Here's another one. Should you train the biceps through different angles? These are kind of answers we already know too, right? Well, yeah, and I think you should be clear. The reason why I'm not a fan, I don't like people that don't respond to me. I'm a little bitch like that.

If there's another person that is, and he's playing hard to get. Yeah, well, if you're in our field, you're and you're post in science, you're post in studies, and you're somebody potentially that I could see coming on the show or discussing things with. Like I reach out to a lot of these guys,

and I have been for a long time, and for the most part everybody responds. Even someone like Dr. Lane Norton, who has a opposing view as we do still, would converse would converse and talk with me until it like we comes here. Yeah, and would come. Awesome. So I have not been a fan of old boy for quite some time because I've caught him many times where I'll ask a question that's related to his fucking study that he posted.

And he answers everybody above me and everybody below me and it makes me feel like a little fucking punk So I don't like that so probably because you mean maybe yeah, yeah, I don't know if I'd answer I might avoid you. I do not go. I'm very respectful on other people's pages find me as time where I've gone on somebody else's page That dude and then you're asking the internet for him to do that right now I don't find something I don't like You're gonna get like The only pages I might go to is probably you guys I talked more shit about the two of you that I do anybody

Look what you're doing there, Toby Oh man Adam see you do See what happened bro, you're already given him a complex. Yeah, yeah, yeah, yeah What I'm not a fan. No, I'm talking about Justin. He just made a tubby joke about himself. Why? I love it. Bring it. Motherfucker. Don't do that.

He makes me feel bad, dude. Like when we make fun of each other. I like making fun of us. All right. It's fun. Speaking of Lane Norton, that was a good time we had with him. It was a great time. I tell you what, we don't agree on everything, but we've always said this on the show.

You do agree on a lot. It's interesting. Yeah, and we've said this many, many times before, we respect the guy, and it's great to meet someone in person, and then for, you know, your first impression to be... What's your read on them? On Lane? Yeah. Very hardworking, extreme integrity. It comes across with incredible integrity,

obviously very smart guy. I think, and look, we've talked crap about some of his stances, although we've said we've respected him, there's also some stuff that we disagree with, but he was willing to come here and get on the show. A lot of people wouldn't do that, because there's three of us, it's our house, mad respect. Yeah, a lot of people wouldn't do that. Because there's three of us, it's our house, like mad respect.

Yeah, like a lot of people wouldn't do that, you know, so I have a lot of respect for them. I still, even more than I did originally. But we disagree in a few things and we have a four hour long interview with them, which is going to get aired. Did it go four dog? Did it go four? It did.

It did go four. Oh, close to it. It's all around there. Wow. Yeah. It was, um, do we agree that we're going to do just one big monster one? I think we're going to drop a whole thing. I think around there. Wow. Yeah. It was a do we agree that we're gonna do just one big monster one is I think we're gonna drop a whole thing. I think we should do that. Yeah, let let people decide when they want to stop You know the conversation. No, we it was a great. I mean fuck we could have gone for another four hours Well, he gets into some stories man that he go he went on for a while and a couple stories. Yeah, yeah, it's good stuff

Revealing good stuff so revealing. Click the chimera link at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking croix! An English Landage! Quijquij. First up is Coach K.J. Ferrell. Oh, Tarell, sorry about that. Best way to transition into keto. Before we go into how you should transition into keto,

just based off of my observations and off of the science surrounding the ketogenic diet, and we're gonna talk about the legit ketogenic diet, not the bodybuilding. Not the bodybuilding versions of keto or the really high-end protein. Like a legit keto is like 70% fat. It's like a very high fat, moderate to low protein,

and very, very low carbohydrate type diet. There are segments of the population that the ketogenic diets tend to work really, really well for, and there's some medical applications. Now the original medical applications for ketogenic diets were for people with epilepsy, but now we're finding there's other applications. People with autoimmune disorders,

in particular neurodegenerative type of autoimmune disorders like MS, seem to do very, very well on keto diets or keto type diets. Well, explain what we know about that as far as like, how the brain is using ketones instead of glucose and what we know about that as far as like how the brain is using ketones instead of instead of glucose and what we know about that and what we're learning. Well, if you have issues processing glycogen and utilizing glycogen for energy, you're running off of ketones is going to make you feel a lot better.

So for example, people with dementia and Alzheimer's, they seem to do really well with keto diets because their brains are having issues with functioning and transitioning to ketones makes the brain operate more efficiently, produces less byproducts, less inflammatory markers. And so their brains just work better and then they get this kind of like symptoms get better with the rouse. We don't know if it prevents Alzheimer's yet or helps Alzheimer's in terms of curing it, but we do know that for a lot of people, even ketone supplements, you'll see benefits with their symptoms.

Well, just stepping outside and using a different energy source. I mean, just from looking at it from that perspective, like health benefits that that provides in the different, like if you even experience it, you're gonna kind of notice things, right? You're gonna notice like a little bit more clarity in your thought process. I mean, this is all obviously placebo and ways that you're gonna experience it yourself,

but, you know, as far as that's concerned, like that's one thing that I've noticed, like just being a little bit more restrictive and like always running on the same type of energy fuel source. And you know, there's other applications for athletes as well. A ketogenic diet is probably not the best diet for strength athletes.

I can say that pretty confidently. I think carbohydrates provide you with more explosive type strength studies will show. I've noticed that myself. That being said, the drawbacks of it are splitting hairs though. Like, you had someone like Dom who went, you know, what, five, seven days fast. Heard keto, genetic. And here's the thing. It depends, right? Again, it depends on the individual. Like, for

me, I tend to have gut issues and some would, and they seem to be autoimmune issues. So eating keto makes me healthier. Therefore, I'll be stronger keto than I will eating on other diets. But if you don't have those issues, studies will show that carbohydrates, you know, or eating carbs in some ways, probably better for strength. But if you're a long distance athlete or an endurance athlete, ketogenic diets present some very interesting performance benefits. Like let's say you're doing like a hundred mile race or you're these extreme kind of endurance athlete, it might benefit you. It's exactly bitters of the world.

Yeah, it might benefit you to run off of ketones because then you don't have to feed yourself with so many carbohydrates during your races and your runs. It just makes you more efficient. And you naturally, even if you're lean, you store so many more ketones or fat energy than you do glycogen anyway. I mean, if you're an athlete, a lean athlete, you're still gonna have about 30,000 calories worth of, you know, ketone stored on just this body fat.

And you're lucky if you have 6,000 calories from glycogen stored. So for a long distance athletes, you see a lot of them adopting the, you know, the keto type of diet. So as far as the transition, they're asking about what the best way to transition into being keto. Well, would you talk about intermittent fasting and just being more restrictive?

No, I think more what's more important than that is understanding that when you're the average per, at least this is my experience with all the different clients that I've taken from just a regular balanced diet to making that transition into keto, the number one thing that all of them struggle with is increasing their fats to what they need because of how low their carbs are. Most people don't realize how much carbs they get

on a regular basis, and then when they go to eliminating it which is what you're pretty much doing in a real true ketogenic diet to nothing you need a ton more fat or else you feel like shit. I mean your body really wants glucose or ketones and if you don't give it enough fat it almost like, and I don't even know the way to explain this with science. I explain this very simple to my people is, when you don't give it enough fat, you don't give it enough carbs, that's where you get that shitty feeling of your body's

like almost confused. Like what are you gonna give me as my primary source of energy because you're not giving me enough fat, you're not getting enough carbs. And then here come the headaches, here come this like fatigue, feeling, here comes, and then people go like, oh, this isn't for me, I hate it. When it's like, well, no, what it was wrong was you thought increasing your fats from, you know, 60 to 80 grams a day to now eating 180 or 200 was more than enough.

And actually you were wrong. It was nowhere near what you needed. It's way more fat than you are used to. Yeah, I mean, here's the thing. To get into ketosis, you're gonna have to, because you can scale it, right? You can go lower carbs, lower carbs, lower carbs, pump up fat, pump up fat, pump up fat.

At some point you'll switch to ketosis. And when that switch happens, now you're on a ketogenic diet. So if you wanna go ketogenic, you can just go ketogenic. The problem with that is, are you gonna tolerate the type of foods in the amount of fat?

Now, some people's gut flora and the enzyme production in their body doesn't translate very well to straight keto. Like I've had clients that'll go straight keto and then they'll become constipated or they'll have tough time digesting all those fats because they're gut flora and their enzyme production or whatever their body was adapted to eating more carbohydrates.

But I've had other people who are transitioning that way as much easier and doing the slow route, just kind of prolongs the pain. Because when you do switch into keto, there's a little bit of a transition process to where your body has to kind of get used to running off of ketones Yeah, but wouldn't you agree that it was one of the problems? I agree with you that you can go from hey, you can be in balance eater or whatever and then switch right in a keto the next day

That's fine, but the mistake that most people make is they don't get enough fat And that's typically why they have this shitty feeling that they have yeah, I would would say, I would say, probably the easiest way to do it, just to naturally touch on something. If you're, first of all, you have to be healthy, make sure that this will work for you. I would enter into a ketogenic type diet after a 24 to 48 hour fast. So go into the fast, after about 48 to 72 hours

of fasting, you're gonna go ketosis anyway. So I don the fast, after about 48 to 72 hours of fasting, you're going to go ketosis anyway. So I don't care what your diet is. If you fast for 72 hours or so. That's what I was hinting at. Yeah, your body will go into ketosis, but 72 hour fast is a long time for most people. I would say, and again, you've got to be healthy. This is not for everybody. So there's your little disclaimer, but do a 24 hour fast. Then your first meal, make it light, but make sure it's a keto kind of profile. Yeah, high fat, for sure.

High fat, you know, have your veggies, you know, kind of moderate protein, and then go into a ketogenic diet. That'll be an easier transition than, you know, eating carbs too, then all of a sudden. I think, yeah, because I think like it was some people that I know have had like an adverse reaction right away too is the jump from It's almost like a hunger pain or it's like it's it's a different type of a signal then

Coming from like very carb loaded and and being like dependent on that fuel source and then switching completely into a different Operating system. So I feel like you, like going into more of a fasted state, like kind of trains the body to prep for that process. And then you can kind of like enter it a little bit more. I agree. I think there's a smart. Very, very smart. Yeah. And one of the, one of the hallmarks of a ketogenic diet is it kills your appetite. It really

does. It really does kill your appetite. It's sad. I mean, if you're trying to eat a certain amount of calories, it kind of makes it easy. I mean, I'm gonna be honest with you, like I eat keto-ish most of the time. I do throw in carbohydrates because I like to keep metabolic flexibularity. I hate even using the word. Yeah, I don't like using the word because like,

you know, like I was saying, it's not, I don't eat like this most of the time, you know, at least once a week or so, I have a decent amount of carbohydrates for me, so it's probably still low for most people, but for me, because I like to have that, like I said, metabolic flexibility. But I notice when I'm real keto,

it makes it hard for me to eat enough calories. I have no appetite. It's just super, super satiating. You know? I remember when you were talking about it, Adam, too, like you're still trying to kind of keep your size and all that, just eating. It was like really hard to get.

It was impossible for me to bulk on or put size on. It was great for leaning. Like I found, like you said, I was satiated. I didn't feel like I was thinking, I loved it for that. For leaning out, I'm a big fan. And I don't like saying a big fan of keto. I'm a big fan of a higher fat diet and a minimal, a minimal amount of carbohydrates. And that was my favorite part about going keto, gin, and why I like

to teach it to people is not because I believe that follow this diet because I don't. What I do think though is 90 plus percent of all the people that I have trained have never ate a macro breakdown like that where you're literally consuming 70% fat. Like, we have demonized fat for so long that, I mean, I used to tell people a general rule was just stay under 25%. So if you flip a box around and that food says it's above 25%, avoid it, and that was just kind of a generic number that we use for so long. So, you know, most people are used to staying away from fat for the most part.

So just teaching them all the benefits and teaching them how to connect how they feel and their skin and their hair and strength and energy and satiety and all these things that you get from these good healthy fats because you're increasing them higher than you ever have. Those, to me, that is the best part about the ketogenic diet was that you now have this opportunity to really connect those dots and realize, wow, this is an important nutrient in my diet that I've been avoiding for so many years. And to me, that is the most valuable thing.

And there's a couple of points I want to make make that I don't think we stress enough with ketogenic when we have these kind of questions. There's number one, too much protein will throw you out of ketosis. So if you're really trying to go into ketosis, it does not jive well with a massive protein, you know, typical bodybuilder diet. So even if your carbs are real low and your fat is high, but you're still eating, you know, over a one gram of protein per pound of body weight, or even one gram per pound per pound of body weight

for some people will throw you out of ketosis. Number two, it does not mean it's healthy. So if you're eating, I've had people be like, hey, Sal, I eat keto and I went to the doctor and my cholesterol, I get exploded and I'm like, well well let me see your diet. And literally they have no, their fatty acid profile is horrible.

Like it's all saturated fat. All they have is butter, bacon, steak. Like they don't have all the oil in there that I have fish in there. They don't have, you know, avocados. They don't have any of the other types of fats in there. So the fatty acid profile is all off. Like it's just because the macros break down to be keto,

doesn't mean it's going to be healthy. Well, and this is the drawback that I had with it was. I've got a variety of stuff out. I remember looking back at you and said, you know, fuck, man, months have gone by here. And I feel like a bulk of all my calories are coming from these handful of five foods, you know, which we promote.

We talk so much about diversity in your diet and the benefits of color and food rotation that any diet, which is why I also don't like diets or isms, is when you start to constrict, constrict, constrict like that, it just requires more work. People think by signing themselves up for a diet that it's going to simplify how they eat, but in reality, they're actually making it more challenging for themselves because they're not allowing themselves to be able to go outside of those parameters

based on the parameters that the diet's given you. And that actually makes it harder. We've said this before about one of the most challenging things about vegans is if you're a true vegan and you follow that and you're also trying to hit all of your micro and macro nutrient targets that your body needs. It's actually really difficult to do.

Yeah, and keto is no different. It's very similar. It's the opposite though, right? You know, it's just as challenging. Imagine being a ketogenic vegan and they do exist. It's kind of like an interesting, even it's adding another layer of complicated stuff. Yes, Narlie. Next question, Doug.

Next up, E. Carlson. In a past podcast, you guys talked about some beef with Jim Stepani. Who? South Africa. Be. I wanted to know more about why and explain why you think his supplements are no good.

South isn't like his tips. His work. supplements are no good. Sal is like his work. I'll I'll stop. I like his. There's a little bit more to the question. Oh, I recently stopped taking a lot of supplements after listening to you guys. And just would like to know what your thoughts are. I'll spend very, very short time talking about Stepanj. Just because I think it's a dead horse, but it started with

A lot of people who followed him would tag me or you know say things like you know Hey, I know you guys say you know the studies show for maximum, you know muscle building performance that lean athletes We'll get the maximum benefit or we'll get no more benefit for meeting more than more than around 6 to 0.8 grams of protein per pound of body weight. Why is this guy saying 1.5 to 3? And make no mistake, the vast majority of studies, almost all of them, the good ones at least, are conclusive in this, that it's consistent. Any more protein than that, it won't hurt you, unless you're crazy with it, but it's not going to give you any more muscle so you're wasting your time. And here we have a guy, which was the Pawnee, who was saying, no, you get great benefit from eating, you know, one and a half

to two grams of protein per pound of body weight. And then he's recommending people take his protein supplement, like three, four times a day to help make that up. So now you've got a 150 pound. Make sure it's Cassine right before bed. Yeah So now you've got a 150 pound make sure it's cashing right before bad. Yeah, now you've got a 150 pound female. That's right. He does a morning and night of course marketing. Yeah, then you've got a woman said, you know, 150 pound woman eating 300 grams of protein. And she's telling me about she's talking about how she's bloated. She's taking three servings of protein powder a day. She's not pooping. She doesn't feel good. And I'm like, okay, this is all process protein. It's just, it's just, it doesn't matter what, you know, source it is.

And so I got upset and I talked about it because of course he's a PhD, he should know better. And obviously he's just, he's just selling bullshit. Well, he, he fired back and then we went back and forth and that's, that's it. That's where that ends. Yeah. As far as supplements are concerned. Well, you know, hold on a second, because I think this, he is, there's, he's not the only one who's like this. And I think there's a lot of.

I think the, I think the three of us get a little more agitated with PhDs that do this. I tend to not like, you know. Because they have that, they have more credibility. Exactly. So I have less of a problem with a kid like a, you know, a Joey Swole, Devin Fizik Shreds type of kid or some, you know, first form at least. You expect them to not know what the point is.

Yeah, exactly. No, really, that's true, you know, and they're basically, they're falling. They're falling the herd. They see how you make money in the fitness industry, you make a name for yourself and you pedal some supplement and get everybody on it. And then the way they push it is I take it.

So you should take it and oh, it feels so great or works so great. That's fine. Whatever. It's the PhDs in the industry that I don't like because I know being someone that's been in this for so long. And I'm sure that even you who's listening to this right now as a listener, there's so much information. There's so much science we're always evolving.

We're always learning. We're always changing things, and it's very easy to confuse the consumer. It's very easy in this market to put up a study that makes it look like you need this or take this or do that. And I know this because I remember giving bad information for many of the years that I was a trainer

because I was getting fed these studies at that time I didn't know how to read a study. I didn't understand Exactly what I was looking for and what made it a legitimate study or good information or understood like okay What is that really translate to okay? So it means a percentage of this is increased because I take this But what is that really translate into my real goal? Which is fat loss or muscle building? And when you start to learn and understand that, you realize that it's fucking spitting hairs.

The best supplement on the mark, the best supplement stack you could possibly take. You're talking about incremental change that you can get from that in the fat loss and muscle building category. There's much bigger rocks. And we know as trainers, for as long as we've been doing this for, that there's so many other places that we can help people for free, teaching someone how to work out correctly, how to eat, how to lower stress in their life, how to drink more. I mean, these are all basic things, but a lot of people fucked them up. And not only that, but let's on top of that, there are some supplements that'll give you a little bit of benefit.

Even the most effective, most effective, non-hormonal supplement that's out there, backed up by hundreds of studies, one of the most studied, urgent supplements in fitness, period, end of story is creatine. Creatine for sure for most people will give you some benefit.

But even that benefit, even creating that's proven to work, even that benefit is not gonna come anywhere near low in the total point. It's not even gonna come close to like changing workout programming or eating right. It's not gonna come close. And that's creating.

Now you could take. I would even argue stress and sleep. More, yeah. Yeah, exactly. Like lower your stress or manage your stress better and get better sleep. Those will do better than creating. Now, you could take. I would even argue stress and sleep. Oh, more, yeah. Yeah, exactly. Like lower your stress or manage your stress better and get better sleep. Those would do better than creating. If you took all, if I took all the supplements that were out there, all the ones on the market, I guarantee you we could take 95% of them if not more and put them in a category of complete

bullshit, waste your money, and may even actually be harmful. That's 100% accurate, I'll stand right by that. Very, very small percentage of them will have some use at depending on the, you know, on your diet, depending on the period of time, like if you live in an area like even example, like if you live in a part of the world,

where you don't get much sun, your indoors all the time, a vitamin D supplement might give you some benefit. Is it gonna give everybody a benefit? No, is it gonna give you a benefit all the time? No, what about if you're in the sun more, for example? So this is how supplements should be used. This is, we're not anti-supplement.

We're just, we just, unfortunately, the majority of things. Yeah, you gotta change the way that you look at them. So like, if you have all of your ducks in a row and you've completely mastered all the big, the big, you know, things that are, they're going to make the most difference. And now you're just looking for like a little bit more of an edge or you may feel like you're deficient, you know, part of your diet in certain areas that, you know, you're

not as likely to be able to pull from natural whole food sources. So there's a lot of room there to experiment and kind of figure out if it makes sense with your lifestyle, but we're just against the idea that there's magic pills. The gimmicky part. Yeah, the gimmicky part. That's the part that's out there.

It is, and that's why it we do I Know why Sal was treading lightly when talking about Jim because we're what we are not here to do is to single out somebody and trying We're not trying to poison someone's business. We're not trying to hate on individual It just so happens to be that him and Sal kind of got into this little Social media thing back like a wrap battle. Yeah, you know, and we have a platform. So we're gonna use it We're gonna talk we're gonna talk, we're gonna talk, but we're not trying to continue to sabotage this guy's business, but he is a great example

of exactly what motivated us to start and mine pump two years ago was these type of guys. It's misinformation. Yes. Like I can't stand misinformation or people holding on to old information, old, you know, studies and just still like just not letting go of that. Well, look, even when the evidence is in front of you.

Well, look, let's use an example of another PhD, someone who has lots of integrity from what we've seen so far as Lane. We just talked to Lane, right? Lane is not going to tell, look, he could sell a shit ton of protein powders if you wanted to. But he's going to tell people, hey, listen, if you eat more than about 0.7.8 grams per pound of body weight, it's not going to do any benefit. Yeah.

You know what I'm saying? He could bullshit people to sell more supplements than he has. And I'm glad that there's at least some people. Well, yeah, no, we talked about that on his episode was, you know, we brought up, you know, one of the deals that he made when he made his contract with bodybuilding.com and that supplement was that he wanted to be able to market it the way he wanted to and they wouldn't be able to say how he would do that. But just to give you guys an example

of how they you study, it's like, if I were to tell you, I'm gonna give you one percent improvement, maybe. We did a study with 20 people and out of the 20 people, we think we saw one percent improvement. Don't make it that bad, make it no. No, no, no, no, no, no, no, no, no, no, no, no, no, no, I'm gonna, I'm gonna, I'm gonna, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no,'s even significant, right? However, if I'm comparing 3% to 2% with a 1% increase, I could advertise that as,

it's a 50% increase. I could say to you, hey, our supplement will increase your whatever, 50%. Well, a little do you know, it's the difference between 3% and 2%. But that's how they take the numbers, they twist them, they mark, and what they'll do is they'll focus on things that they can change that don't necessarily mean

you're gonna get a better result. For example, nitrogen balance. If you increase your protein intake, your nitrogen balance is probably gonna go up. Now, nitrogen balance is connected to more muscle growth, you know, positive tissue growth, but it's also connected to a few other things. It doesn't mean you're gonna get it.

This is the reason why you'll never see these ways they market. We'll give you a direct thing, for example. You build more muscle. Exactly. You will add one pound of muscle more a week if you take this supplement. They can't say that. No, it's good.

So they don't. Our studies show that 50% increase in nitrogen balance, let's say it's 1%, but they should be, three percent versus two percent, increase nitrogen balance by 50% increase in nitrogen balance. Let's say it's 1%, but they should be, you know, 3% versus 2%. Increase nitrogen balance by 50% by using our supplement. Nitrogen balance is positively associated with muscle growth and you're like, oh shit. 50% more muscle.

Like holy crap. It's totally, that means I just went from 1 to 2%. It's totally designed to fuck with you. You know, in that particular way. So that's the main reason why. So it's not just Jim that we're picking on. It's the people that represent shit like that. Poor Jim.

Tiffany little, how would you change your training and diet in periods of chronic stress? So this is, is that how that was written? How would you change your, yeah. I think the concern is gaining weight and losing muscle when you're in a stressful period of time. Yeah, this is a good question. Because you could use stress or you could back away

from stressors to different benefits. Well, I think you need to change your idea of what your target adaptations are for your training and I have a personal story to go along with it. So I've been exercising consistently now for two decades or more, more than two decades. For a long time. I've been doing this since I was a kid. And obviously in that period of time, I've gone through periods of stress. And one, one time in particular where I had

a close family member who was very, very sick for about a year and then who passed away. It was one of the more stressful periods of my entire life. Now during that period of time, had I maintained my focus on building muscle, getting leaner, getting stronger, I for sure would have either hurt myself or over trained or gotten myself ill. Because my body was handling a lot of stress. I wasn't sleeping much because of worry, because of, you know, you're stressing over the, you know, over the individual that you're thinking about, my God, are they gonna make it? Because of lack of sleep,

because you're helping, with this person over here, you're helping with that over there, I'm helping the cook dinner over, you know, these days a week or whatever. It would have been a bad, it would have been a bad combination. So instead, what I did during this period of time of chronic lung, it was literally, it was actually more than a year of stress.

It was about two years of stress because you had a year of this person going through this disease and then a year of mourning after they passed away. So it was about two years worth of stress. During that two year period of time, my focus in goal was not to improve my body. It was not to improve my performance. It wasn't to get leaner. My goal was to alleviate my stress. My goal was to go in the gym and to make myself feel better.

It was to go in for people to do. Very hard. I went into the gym to escape for an hour, to be present for an hour because the rest of my day was so stressful. So I didn't pay attention to the weight that I lifted. I didn't pay attention to how my body was looking. It was like, can I maintain my health so that I can be strong for this person

so I can handle the stressful situation that I'm going through? So it was like, it's no different than training for sport. Like, I'm going into the gym and I'm going to use this so I can handle this chronic stress, or so that I can alleviate some of this chronic stress. So that's the way I always recommend people

change their training and diet. Like, if you're, and to be more specific, okay. If you're under high levels of chronic stress, you're going into the gym to be recuperative, to be restorative. So, intensity is lower, focus is on mobility, focus is on flexibility, tightness, recruitment patterns, because you'll notice, when you're,

at least I notice this quite a bit of my clients and myself, under high levels of stress, I hold my shoulders differently, I hold my posture differently, I hold my neck differently. So I'm trying to correct those things in the gym, because I, you know, well, this is a lot of where part of our motivation behind prime fortification sessions is this is exactly how I prescribed this to a client.

And you have people take compass tests all the time, right? Yes. Because your body changes. Exactly. And it's a new priority, right? So I got a client who's extremely stressed right now, they're going through a career change,

they're going through a divorce, they got a lot on their play right now, but yeah, they still have goals, they still want to be in shape, they still want to improve that, and then, but they're looking to me to guide them, and okay, where do I go, Adam, or what should I be doing right now?

And a lot of times, I got to get convinced them to pull back on their training or shift what we're focusing on. Instead of hammering the body with the weight so much trying to make progress in building muscle or burning fat, the new focus is just feeling better. Well, that's important to highlight because on top of that, you don't want to just stop doing things, right? Because I've had clients that are in the same situation that are dealing with chronic stress that it's not gonna end anytime soon, either.

And so it's not necessarily to their benefits to just lift heavy and really try to improve their body and perform a performance aspect, but it is so beneficial to create this outlet, to create this environment, where we're still going through the movements, we're still keeping that signal alive. And not only that, it's a place for you to sort of meditate

and become more present to sort of meditate and become more present to, you know, like sort of regroup yourself, right? So it's really important to step outside of that stress and create a different environment for you to step into. I mean, I know it's a shameless plug, but this is why we created all these different types of programs because when we're done, the idea is that personal trainers will utilize all the tools that we've provided

for these exact type of situations and questions. So I would hope that a trainer that I was developing and training and that had all of the resources that we provide would be able to look at you and be like, boom, there's maps, prime, fortification sessions, and maps white. I want you doing for the next two months. And the idea is you're going to be doing these bodyweight type movements. You're going to be focusing on mobility like Sal was saying and you're not going to be heavily focused on heavy deadlifting, heavy squatting overhead pressing. A lot of stuff that we are huge firm believers in to build the most amount of muscle and how the foundation of all of our maps, red maps, green maps, black programs, but that's not a priority right now. Right now, you're stressed, and you know, you feeling better is now becoming a priority.

But yet, we don't want to lose everything that we've done and accomplish, we don't want to take a step back. We just want to re-prioritize your focus when you're inside the gym and like Justin's saying, we don't want you to completely stop. So, let's move over to like maps white, where we're going to be doing more bodyweight type movements and let's incorporate some of't want you to completely stop. So let's move over to like maps white, where we're gonna be doing more body weight type movements and let's incorporate some of your maps prime, where we can start addressing some of your imbalances,

because all those things, if you got imbalances, if you got bad posture and you got stress, I guarantee you're dealing with little minor aches and pains and annoyances throughout the day. Well, your body also becomes hyper reactive anyway. When you're super, super stressed out, you're more likely to feel pain in your way. Exactly.

And this is why you get really tense. Why you would go through these fortifications sessions to help alleviate that while you're doing more body weight type things, which is not to be as stressful in the body as like a heavy dead left or old. And you want to keep in mind, it's not just about being tense. It's literally an emotional, your emotional state will make you feel more pain.

And I hate, you know, people get angry when you say that because they say, oh, well, you're just trying to say my pain isn't real. No, you feel it, so it's real. Yeah. It's just not a physical, there's not a physical reason for your pain, it's an emotional reason. And I promise you, it's very strongly connected.

It's all connected. And so all the systems are connected. So going in there and moving, look, there were days that I would go into the gym and luckily I owned a gym so I could do this. But if you don't own a gym, you could do this at your house. You could go in a room or whatever. But what I did was I would go in the gym.

I turned all the lights off. So the only light that came into the gym was from the window. So it was kind of dark in there. I put my headphones on and I put kind of soft slow music and I'd go in the gym and I would do just movement. I put kind of soft slow music. And I'd go in the gym and I would do just movement. I would just move, I would do stretches, I would just breathe. And you know, I'd lower the intensity. It's something you wanna keep in mind when you go in

to the gym and you're pissed off and you feel like you just wanna throw the weights in the air cause you're so angry. Sometimes that's not what you're supposed to do. Sometimes what you do is you do the opposite because, you know, throwing in more intensity at yourself is gonna ramp yourself up even more. And so I'd go in there and I'd give myself

15 minutes to bring myself down, and then I do my movement. He does, it's really weird too, when I walk in and he's doing downward dog to Anya. It's such a weird, in his briefs. And the other thing too, the other thing with diet, is you can say diet, like you notice people how they medicate with stress because it's like they need this sort of like release a lot of times.

Alcohol comes into the, so a picture a little bit more, like some more like poor eating habits, habits just tend to kind of make their way in because it's a comforting thing. Especially sugar and highly processed carbohydrates because they both will cause a rise in serotonin. And so you'll find that the more stressed you are, the more likely you are to crave these types of foods. And then it becomes this feedback loop where you get a drop in blood sugar and you want more of them.

Here's the thing, when you're... God, you know what you just said is such a good point. And so, fresh my mind because of just the recent podcast that we did with Lane Norton and stuff is, you know, these are the things that we do know. We do know when you eat foods like that, it does increase serotonin. And because of that, it becomes more addictive.

It becomes easier for people to do. And this is a physiological response. Exactly. So food that are chemicals, I'm sorry. Yep. And this is the part that I have such a hard time when I debate people like that over something like, you know, sugars and artificial sweeten it's because there's so much more to meet the eye. It's not just cut and dry like, oh, you know, this calorie versus this calorie.

It's not the last thing. It's not. There's other things going on with the body. And we, I know that fucking more than half the people that I've trained in my life deal with this type of shit. They deal with stress. They deal with jobs, deaths. They deal with this type of shit. They deal with stress, they deal with jobs, deaths, they deal with this stuff going on.

And when they do, these are the typical patterns, because it's normal. And of course, and then when you do it one time, it feeds that, right? The serotonin kicks up and you feel a little bit better than what you did. You feel a drop and then you want more. Exactly.

And you know, like I said, like, nourish your body. Like, first of all, you have to acknowledge your under-crownic stress. So a lot of people don't acknowledge it. They think they're warriors, and they're just gonna fight through it. That's a bad, that's the wrong approach. Acknowledge it, like, okay, wow,

I'm really under a lot of stress. Here's my battle plan with my nutrition. I'm gonna really just take care of myself, because that's gonna help me deal with the stress. That's one of the best things you could possibly do. There's a reason why they call comfort foods, comfort foods. It's like a medication. You go in, you eat, you feel a little better,

I need some more comfort food. And that's gonna happen sometimes, but just be aware of it and really nourish your body with diet because it makes a big difference. I don't punish yourself for it. Yeah, don't, exactly. Thank you, Justin. And if you fuck up, don't punish yourself.

Flex waterl. What moments in your life have to find you as a man? Geez, I have quite a few of those The first the first boner the Of course, of course that would be you. Yeah, I think the first This was the most monumental time ever man one of the first ones for me God that I can think of was Becoming a manager.

I was 18 years old when I was managing my first staff. So I was really young and I had, I'll never forget, it was my very first all staff meeting. So I'm this young kid, I'm 18 years old to have about, I think I had like 15 or 20 trainers that worked for me. And I remember I had them all in, and there was a back room, it was big, so everybody was standing around me.

And I was kind of nervous, but kind of psyched at the same time. And I remember I stood up on a desk, like before the meeting, I don't know what popped in my mind, but I said, I'm gonna stand up on this desk because I really wanna get everybody to rally around me. And I stood up on this desk and I delivered this meeting and the minute The words started flying out of my mouth. I just went on this really this just this autopilot just felt

Incredible to be in this position have this responsibility and to be a part of this this team and At that moment I felt for the one of the first times in my entire life that this was what I was supposed to do. Like I'm supposed to lead a team, lead people to have this kind of responsibility. It turns me on, I feel passionate about it. It feels really good and I felt very empowered from it. So that's one of the first moments that I can think of that really defined me as a man.

I guess one of the next ones, I know there's more in between that. I was gonna be, there's gotta be several. Right now I can think of a couple on my whole. The next one I can think of was having children, having my kids. And it was, there's two things that happened. They happened with my son because he was my first. And I experienced them first with him obviously.

First was when he was born. I had this interesting experience. I remember my wife at the time, she had this connection to the baby because she was carrying him. And she was talking about this baby and her belly. And I love him so much. And to me, it was exciting, but it was this real abstract concept.

It was like, OK, I see that there's something in there you're growing. I can see on the ultrasound that we have a child, but I have a connection through you, but I really don't have a connection yet to this baby. And I didn't realize it at the time. I thought I was connected. I think that's common for all, like, men, fathers, yeah.

I didn't feel anything like, like, what she was, at least I didn't realize it at the time. I thought I was. Then I saw my son come out. Like I literally saw him come out. I saw his face. He had this real, he was scrunching his face up because he was about to start crying.

And I remember I had a picture of myself that my mom took when I was first born and he looked like me, so much like me. And I was like, holy shit, like, and it hit me so hard, like holy fuck. I'm a dad and then over the course of Like the next week I felt this overwhelming Connection and love that I can't explain. I there's no there was nothing I had ever felt like it and it was overwhelming because I never I didn't

I didn't I was unexpected. I know what it was going on like I'd watch'd watch him sleep. And in the middle of night, if you made a sound, like I'd jump up like, oh my God. And all of a sudden, I'm thinking about the future in different ways. And then fast forward, he's like three years old and we're watching Finding Nemo, which was his favorite cartoon he would watch on repeat. And so the first time we watched it,

we sat down and watched it. He was glued to the TV. And it was the part where Nemo gets lost, the fisherman or whatever picks him up and the father Swimming after the boat and I'm watching when my son I fucking started crying and I am not I don't cry at movies I watch movies. I'm like it's a fucking Pixar. Yeah, I'm like it's a movie. I'm a man cry I fucking cry dude like I don't ball but like tears like little little couple tears came down You fought it and I was like I was there. I was like, are you kidding me right now?

Like what the fuck is, and I realized at that moment, like wow, this is making me emotional. It just gets worse. I have another, I don't know how my daughter and forget about it. So those are two of the biggest moments that I can feel. Well, that really defined me. Let me just piggyback on that.

Just to get the father stuff out of the way. Yeah, like. Cause we out of the way. Yeah. Like, there's two moments I can identify as well. One was when I had graduated high school. I've been through like two years at this college and then had decided that, you know, I don't really know who I am. You know, I was trying to still find out what I wanted to do with my life.

I had no idea. And so, I got really challenged by that, by my parents, and also friends and people around me that were kind of still in the area. And they were unsure what they were doing. And I just like, I decided, I'm just gonna get out of here. I'm gonna take any chance, anybody throws an opportunity at me, I'm gonna get out of here.

And I just decided to go, man, and I went to Chicago, and then just going through that entire process of not knowing anybody. Like, I had no friends, I had no, like, it's just starting over again. And then this just sort of defined, I helped to really internalize the process of, like, how I think about things, you know, what sort of defined, I helped to really internalize the process of like, how I think about things, you know? What kind of traits, like, I don't know, like I grab onto and like, what defines me?

Like, what kind of, there was a lot of adversity I forced myself into with this. And it was really cold and uncomfortable. And it was just this, you know, I'd broken up with my girlfriend of like four years, you know, and like I just went out there and just decided to like find out who I am. And so that was like a defining moment for me.

And then taking that experience back, you know, the next sort of like groundbreaking thing my life was definitely like having children. And then just, you know, I could totally relate to what sounds kind of describing as far as like, not having that initial connection because, you know, I really feel like it's biologically, you know, with the first baby, when they're just a little,

you know, infant, it's like, you know, you don't have the, you can just see the connection immediately with the mom, you know, it's just there already. But it was until my son was able to start talking and communicating with me, it really just drew me in and I just became changed forever. And then that process intensified even more

the second time because you kind of know like the sequence of how this all unveils, but it's this it's this immediate intensity of like, oh wow, now my life is a legacy. Now it's like, now I'm like, I'm not just living for myself anymore like I'm really like what I do affects these people. So I have to like, you know, figure all this out with that means. And anyway, so can you guys can you guys think of times to that really defined characteristics in in relation to business and your work ethic. Like, can you remember times of like that you went through growing up that was like that happened that pushed you to this next level of work or

this next level of business or understanding people or can you think of moments like, like when I'm listening to you guys, 100% of course, and I can't obviously relate with having a child because I haven't had a child but it makes total sense of that being a defining moment in your characteristic and who you are for sure because it's a part of you, right?

But I think of times like, for me one time that was and I can, I can, sitting here listening, I was like, man, okay, well, this was a time that defined this about me being a care like buying my house by time I was 21 or even backing up further. I was out by 17. So I moved out when I was 17 years old and was paying for college and working, working, working full time, going to school full time and doing that all on my own. And I think that really defined who I was. I came from a very poor family, and I was the oldest of five. And when I moved out, I knew I didn't want that.

I wanted more for my life. And probably when I was 17 years old, it was very materialistic driven. I didn't have things, I wanted things. and I, if I had to do it myself, I would do it myself. And that was the initial thing that defined me, but that's changed. And so I remember, you know, fast forward, now I'm 21, I buy my house, that was probably one of the most, that was probably the biggest accomplishment.

I remember as a kid, to me that, that meant so much for me to get to that point in my life, I probably rode that high for a good five years afterwards of like accomplishing that, like that meant so much to me in life that I've accomplished, I'm established, I'm not going to be poor, I'm going to be okay. But then later in life, I, you know, I continued to excel in business and financially. And those that don't know this, like I have a watch collection and each one of my watches represent a financial milestone that I made in my life.

That, okay, until I've got this much money that I've made and saved, I'm not gonna buy this one and then the next one and so on. So that meant a lot to me. And so I got to a point where that wasn't that important to me anymore. And I realized that it was, it was to a point

because I didn't want to stress and worry about bills and things like that. But then I also realized that money didn't buy happiness. And I could have all these toys and things. And it didn't complete me as a person. So, other things drove me. Another defining moment I can think of was, actually probably the most recent would be competing and hitting pro as an IFBB.

And it's funny that that was a defining moment for me because it had nothing really to do with becoming a pro pro men's physique athlete. It was more that I set out to go after a goal that I thought was extremely, one of the more challenging goals in my life, alone, I didn't really have, I mean, I had Katrina, Katrina was a huge support and has always been a huge support of mine.

But I really didn't have anybody else to lean on to help me get there. And it taught me a lot about myself. It taught me a lot about self-discipline. And also to do something that I knew I didn't have a love and passion for. So that to me, like it's easy to do, like this, I love this. I love talking fitness with you guys. I love working out. I love doing that. But I did not love bodybuilding. I didn't love that sport, but I saw something that I felt I needed to do to in order to propel something else that

what I wanted to do. And I think that and it reminds me of a quote that I used to keep on my desk. And it's, you know, we do the things that we have to do now. So we can do the things that we want to do later. And that's hard to do that. You know, we do the things that we have to do now so we can do the things that we want to do later and That's hard to do that. You know, everybody wants to do the things that we love to do and everybody wants to find the job that they fall in love with But that's not real fucking life in real life You're gonna do a lot of shit that you didn't want to do or things that are hard work and you know frustrating and and to put myself through something like that and Anybody that's competed knows the discipline it takes and then to work my way up to the highest level and to really not care about it. And I think a lot of people trip out that I can walk away from it because

I never really truly cared about it. It was part of an overall vision. So I felt like that was a very defining moment too on who I am as a character that I could take something or as a person. I could take something like that that I can focus on, excel at it and then still move on from it and not be married to it and become attached. Wouldn't you say to, I mean, just to kind of dive back into your childhood that it was like, I mean, most of what made you who you are is that process kind of growing up and then dealing with what you had to deal with that and how to like define who you are is that process kind of growing up and then dealing with what you had to deal with that and how to define who you are going to be and people that look

up to you within your family is sort of the role model, the authority figure. I definitely think, I mean, if you wanted to go really get crazy deep, that's why I'm somebody also a fan of like a Tony Robbins, right? I don't feel sorry for myself, for anything that I went through. I think it forced me to mature at a very young age. I mean, I got to remember being a, you know, it's crazy to think this because at that time in my life, I thought I was super mature and whatever. But I remember being like 14 years old and, you old and standing at the edge of my parents bed

and giving them counseling and telling them how to communicate and talk, thinking to myself. And that also caused a lot of issues and resentment later on in life with my family that I had to grow through. But I mean, I don't feel sorry that I had to go through that because it defines who I am. And it made me into that person. And it also created the leader inside of me

and Sal touched a little bit on leadership. I think of another defining moment. I'll never forget sitting around a big district meeting that we had. And there was 12 other of my peers. So there was 12 fitness managers in the office. There's the district manager that was leading the meeting and at that time of the 12 trainers or the 12 managers that were sitting on the table, you know, eight of them were people that I hired and developed and I took a lot of pride in that because

I cared more about the success of the other others than I even cared about the owns to go. And that was an evolution for me because when I first started It was very selfishly driven. It was I don't want to be poor. I want these things and I even cared about the owns. And that was an evolution for me, because when I first started, it was very selfishly driven. It was, I don't wanna be poor. I want these things, and I went after those. And once I achieved that, I realized that there was more than that, and I enjoyed other things. I enjoyed watching others that wanted those things and developing them.

So I really think there's a lot of these define, I think we're continually defining ourselves. You're defining yourself every single day. Every single day. Well, we all seek adversity, let's be honest. Growth doesn't happen when you're comfortable. It's bottom, there's no need to change if everything's going great and everybody's comfortable

and happy. Growth happens from uncomfort. The most growth happens from pain. And I know that sucks, but it's absolutely true. Maybe it gives you a little bit of comfort when you're going through something a shitty time. Just know that if you make it, you're gonna come out better, stronger than you were before.

I know that whole, it sounds so cliche that. The pressure, dude. What doesn't kill you makes you stronger, but it's 100%. There's a handful of people I have met in my entire life. And they exist. And I try and model after this But really when an adversity comes when the hardest times in their life come and they literally fucking grin at it They really they literally smile grin as fuck you bring it on

You know, I'm saying like because you know why because I know when I make it through this I'm gonna be that much better than what I was before and To say that it's sure it's real easy to say that, but it's fucking real hard when you're in the thick of it to be able to step outside and say that and do that. But I'll tell you what, talk about probably one of the most powerful tools that I've ever, and I don't even wanna say I've learned to do that because it's something I continually have to practice. Yeah, nobody wants, who the hell wants to be in a position that's uncomfortable and sucks.

Well, you don't, until you realize that like you just said that the most growth comes from that. Usually it's after. Yeah. Usually after that shit went down, I'm like, oh my god, I survived. And I'm like, whoa. And when you learn, I grew from that so much. When you learn to do this, you start to bring on more of the scary, challenging moments of leap career changes and taking out huge loans to start a business. I think it's just you just don't fear them as much because you know what you've already been through.

You've been through the rodeo already, you know you survived. Worst case scenario, it's funny because I'll think in terms of worst case scenario a lot. Okay, worst case scenario, what could happen? I'll still be okay. I'm still be alive. Or worst case scenario, I'll die with so bad wrong, you know, that's not the worst thing that could happen either. Like, you know, you start to think in those terms and really nothing can stop.

You know what it reminds me of? There's a scene in Rocky IV. Hey, guys, you're gonna laugh. Where his Adrian is telling... Half of his fucking knowledge comes from Rocky. I will break you. Hey, man. Where Adrian is like, she's like telling him,

you can't fight the Russian guy and he's gonna kill you. And he goes, listen, if for him to beat me, he has to kill me. And for him to kill me, he has to be willing to die himself. And I don't know, and that's, I don't think he's gonna be willing to do that. And that's, it's true for you to go forward and do certain things.

Sometimes you have to be willing to lose it all. And I don't think you should always live that way, but when you're going through some of your toughest challenges, you know, that's one other thing. You know, one other moment that popped into my mind was somebody who was a hero to me growing up, and still is my father. But as a child, as a kid, he was such a superhuman figure to me. My dad was so strong, and he was so like unshakeable, and you know, and he was so unshakable and you know, and he was in many ways a lot of those things. Of course as a kid, you blow him up.

Like I think he's like Superman. And for a long time, like we would wrestle and do shit. My dad would kick my ass, he could beat me, right? No matter what I did with him, he would beat me up until I'll never forget this house, 18 years old. 18 years old, at this point I had studied some judo so I knew I had to grapple a little bit, and we used to grapple in my parents' living room

all the time, and we were grappling, and now I'm 18, now I'm pretty strong, I've been lifting weights for a little while, and I can give them somewhat of a match. He still beats me, but I can make him sweat a little bit, but in my mind, he's still some superhuman figure, and I'll never forget, man, we were going, and I caught him in a, it was a shoulder lock.

And I caught him in a shoulder lock and he didn't want to get out of it. And I'm cranking it. And finally I hear him go, ah, and he taps out. And immediately my image of him being the superhuman, like unbeatable Superman, it was very strange transition of shatter. He's human. It was weird. He's's human. It was weird. He's beatable.

It was shattered. And it wasn't like, you brought back so many memories. And it wasn't like I was, I wasn't fucking happy. No, I was actually sad. It's funny. My dad used to sit on me. Like you just just smother me because we'd wrestle all the time. And he's go to, people should know that Justin's dad's like fucking six seven and two

hundred. Yeah, yeah, he's almost 300 pounds pounds so he used to just smother me that was his go to you know and just like dead weight so imagine a six seven guy that's like well well over two hundred pounds just complete like you try to get that fucking dude off of you right and I was just like oh god he's doing it again you know like there was no way out and there was just one time it was when I was just like, oh God, he's doing it again. You know, like, there was no way out. And there was just one time, it was when I was finally, I think it was when I was in eighth grade, ninth grade, or something, and like I would still wrestle them, because I was like a shithead like that.

I just love wrestling and just, you know, like all that kind of stuff. And we're wrestling and then he just smows me and then all, you know, I'm like, ah, you know, I just got all of my might together. Like I just got all my strength, I summoned it. And I was just, yeah, I started lifting him. And I lifted him and then I rolled him on his back.

And then I got up and I just like threw my arms in the air. And then I just walked away, you know. You didn't feel sad? No, I just walked away. Like I felt like the champion of the universe. See, I felt sad. I actually felt sad. It reminds me, it's like when Rocky Marx gets your hero.

You see your hero finally get beat. Yeah. It's like, God, what's his name? My dad congratulated me though. Well, I felt bad after I did that, like not bad for him, because I didn't hurt him or anything, but I felt like, oh my God, like he's not like invincible I felt really bad and then I developed a new respect for my father because then I started to really respect him

For just being the good man that he is and then it became more true and that was a defining moment That's why kids need to lose. That's why he need to beat your son. Fuck this everybody gets a trophy shit. Yeah, That's that's very good. Justin. Yeah. Listen, if you like mine pump, leave us a five star rating a review on iTunes. If we like a review and pick it, you'll get a free mine pump t-shirt. Also, push stop on the podcast right now. Go to YouTube, subscribe to mind pump TV. Let me tell you something. We provide a brand new video every single day, 365 days out of the year. You'll get a new video that's about an exercise or nutrition or something else that's fitness,

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