Mind Pump: Raw Fitness Truth - 567: Squatting TOO Low, Eating & Training According to Cycle, Playing Sports vs Treadmills & Ellipticals & MORE

Episode Date: August 5, 2017

Organifi Quah! In this episode of Quah, sponsored by Organifi (organifi.com, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about squatting too low, how basketball, tennis and vollyball's compares to treadmills & ellipticals, if it be better for women to eat and train according to their cycle and the lowdown about Breatharians, those people who eat and drink nothing but air. Justin the storyteller (3:25) Sal and Adam the Ramblers (7:10) The chemistry between all the guys Transparency Quah question #1 – Is there such a thing as squatting too low? (14:10) Don’t go beyond your body’s end range of motion Test from MAPS Prime Lose contact with PVC pipe What you train, you strengthen Quah question #2 – Do you think it would be better for women to eat and train differently around their cycle? (22:09) Eat more on the days you feel hungry Supplement with evening primrose oil Take multivitamin right around the time they were having their period General nutrient loss Focus on form and range of motion with training Slow things down Listen to your body overall Quah question #3 – Hates the treadmill, but loves doing activities outside with his wife. Does one have more carry over? (35:40) Do what you like Change modalities every couple weeks Body adapts Quah question #4 – Please talk about breatharians. People who only live off the energy of the earth and breathing. When bad things go viral Guys talk with Jordan Harbinger, from the Art of Charm Podcast, about recent episode with Tim Grover (46:35) Related Links/Products Mentioned 110 NFL Brains: A neuropathologist has examined the brains of 111 N.F.L. players — and 110 were found to have C.T.E., the degenerative disease linked to repeated blows to the head. (article) Organifi (website) Discount Code mindpump To get MAPS Prime (website) Evening primrose oil great to help cramps (study) Comparative Effectiveness of a Mindful Eating Intervention to a Diabetes Self-Management Intervention among Adults with Type 2 Diabetes: A Pilot Study Mindful eating can help weight loss, study shows (article) A couple claimed they learned to live without food, and news outlets ate it up (article) Relentless: From Good to Great to Unstoppable – Tim Grover (book) Get our newest program, MAPS Prime Pro, which shows you how to self assess and correct muscle recruitment patterns that cause pain and impede performance and gains. Get it 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)

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this awesome episode of Mind Pump, who's awe-inspiring. We talk about Justin's storytelling. I have a gift. Ability. Sal's rambling.

We talk about how much me and Adam, I threw you in there, buddy, have a tendency to maybe ramble and the importance of chemistry between hosts. We knew Mind Pumped would be excellent because we were all super attractive to each other when we first met. We were. Then we get into the questions of this Q&A episode. The first question was, is there such a thing as squatting too low? Believe it or not, the answer may surprise you. You have to listen to this episode to find out.

Oh, no, can you go. Then we talk about a gentleman who does not like treadmills and ellipticals, but loves going out and playing sports. How do they compare? Which one's better for fat burning? Then we answer the question about whether or not women should eat and train differently based on their cycle or is Adam

like to call it in this episode, period time. Yeah. Men can man straight. That we talk about, uh, breatharians, it's this new diet people are doing or lack thereof. And we talk about how stupid it is. If you're considering doing this, it's made up. You're probably an idiot. Listen to this episode to find out what we really think about it.

Also, this month, we got a great promotion going on this month. Enroll in any program, any maps program, or bundle, and you will get access to our forum absolutely for free. So if you're just getting started off and you like the foundational strength program, enroll in maps and a ballac. If you are somebody that's interested in overall mobility and athletic performance, well the program is math performance. If you want to get on a stage and look your best, or you want to train for a particular

event, and you're aesthetically driven, then enroll in Maths Aesthetic. If you want a program that doesn't require you to go to the gym, you enroll in Maths Anywhere. Enroll in any of those programs, you get the forum for free, including Maths Prime, or Maths Prime Pro. The place to get these programs is mindpumpmedia.com. Everybody put your hands together. Hey, for Babykakes Justin in his new song,

his new song Run and Star. All it takes, girl. Ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro-ro Ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, ruh, It's just terrible. If I say to me, and he was singing about all they ever teaches to run and starve. I mean, that's pretty much the formula, right? He made it the song that was really good. The first time he did it, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run,

run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, run, I saw this morning on the forum, I was just about the answer when we were getting ready to do some work here where someone was asking about her running dilemma she's having. No.

Did you read that? Oh, damn, I also want to read. I think it'd be a good topic because she's probably not alone and I saw she wrote quite a long post. I did see several people. I didn't hate it when you make a joke and then they immediately feel bad because there's something that's struggling with that. With what? I'm just like, oh, you know, struggling with that. With what?

I'm just like, I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry. I'm sorry.

Yeah, it was totally a joke. Yeah, she's not. Yeah, she's not. Well, no, that's what you're saying is don't do that. I know, I'm saying. Yeah, put it out there. Let me find it here. Let me find it here.

Let me find it here. Could you give us a general synopsis? No, not really. No, not really. Hmm. Synapse. Well, I think this is a great synopsis? No, not really. Mm. Synapse. Well, I think this is a great time.

So I'm just to segue to the side effects of marijuana, you said just one of the number one of the set of fixes, memory loss. This forum moves too fast. Dude, you can't keep up with it. I got CTE. Adam has other problems. Yes.

You'd have product, traumatic, and salopathy. How many times do you think you check this thing a day now? The forum? Did you see that latest 10, 15 study? It has to be 111 cases from the NFL. How many had CTE? How many? 110.

Wow. Yeah. many? 110. Wow! Yeah. What? Yes. Wait a minute. What they do, they do, like, autopsy's about 111 people who died. You know what? That's a good question. But they tested 111 players.

Yeah, they played. Yeah. And 110 of them had signs of... I'm pretty sure it was just a test. I don't think they did autopsy. Of CTE. Yeah. Wow.

Yes. That sucks. Either way. Yeah. Yeah. Wow. Yes. That sucks. Either way, you're alarming to somebody like me. He's got their head mashed in for like a decade. So like, when I don't know, 20 years ago, were you like a brilliant linguist? Oh, 100%. I had like the best stories.

In any case, you were a great storyteller. Everybody would just gather around. And there's somebody who make a fire. I would wear this like special jacket, like a smoker's jacket. Because you're a, you're a, you're a, you're a very intelligent guy. I love working with you because you're very, very smart guy.

And what you're telling me right now is this is, what we're experiencing is retarded Justin. You were smart before. I'm telling you guys, I was on a level. You must have been, yeah. It was a good storyteller. I don on a level you must have been Yeah, it was a good storyteller teller to the people gather gather from you know the hills No, they think somebody would mention you know, oh look out yonder Tell us an epic you know tail of Heroing conquest you know like you know that catch myself fire

I don't know if you've ever done this before know what I catch myself doing. Fire as well. I don't know if you've ever done this before, but when he tells stories, especially ones I know, I'm wanting him to get the story right. So I'm always like revving up. Like he's like posturing. I'm like, I am trying to before. Let me help you tell it. I have a bad habit of,

sometimes I lean on people for that. I have a bad habit of thinking this in my head when people tell a long story. This is what I'm thinking in my head to make a long story short. Yeah. And to make a long story short. I just keep saying that over and over again.

Yeah. You can quickly tell. We have to be engaging with it, right? You said that when somebody else is telling a story? I'm thinking that. I have said that too. Like people will tell a long story and I'll stop them in between like It's up to make a lot of work. I just been at that. It's all you know, it's all about how you tell the story though, right? Like if you can engage people for a long time, even if it takes a long time to get the point

I think it's okay. It's when you ramble. Yeah, it's when you ramble. It's bad. Yeah, who's the r- I ramble. I know I ramble I think you and I both ramble. Yeah, do you use a ramblin man? So I talk a train the day we hit you and I got interview the other day Right, oh, and you're trans to who got who rambled more no she asked me she was making a competition And the most rambler is the ramble let's have a ramble off business is that a car? Was there a car called a ramble or no? It wasn It wasn't a Ramzambler. Ramzambler. Was there? That just sounds like a small squirrely car. Yeah. You know what I mean? It's kind of quick, but not fast. It's like a Ramzambler. Anyway, sorry, sorry, Adam. There was no Ramzambler going on just that. That was a high guy

thought. Katrina was asking me about taking over high guy, our dynamic on the radio, right? And she goes, she goes you know you guys you guys don't practice You don't do any of this stuff like how do you know when to talk and when not to talk and was it really hard for you when you and Sal did that interview the day because she was asking about it right and she goes was it really awkward and weird and I was No, no, it was totally fine and I said you know Sal and I were on the same page, you know, and she goes What do you mean? I'm like, well, I've now done so much time with both of you that I know, and I know them so well, right? So I can tell when Sal is just feeling dead air

or he's actually making a solid point. So when he's making a solid point that I think is really powerful and people should hear and they need to hear, we pump the brakes. I, of course, I keep my mouth shut. And then normally it's very natural conversation. So you don't have to do a lot of thinking, but every now and then I'm not sure if he's done,

but then I'll catch him rambling for a few minutes, which it sounds like rambling to me, but for average people it probably sounds really good because he has that gift. But it's really, I know he's filling dead space. Like I go like, oh, he's circling the wagon and like repeating himself now, like now I'm an interrupt him. I just know's feeling dead space. Like I go like, oh, he's circling the wagon and like repeating himself now like, now I'm an interrupt him. I just know immediately when you're gonna search for a word.

Are you like going through my role index ahead of time? You know, it's a help you. So I have that ability. Yeah. So what Adam is trying to say exactly, calculator. I'll just throw it out there. He's a rambling man. Yeah. I mean, but I, you know what though, if someone doesn't pick up on it, I have a bad time and I, I will. I'll keep going and going and going and going and sometimes I know that you'll say the same thing, but in a different way. Yeah. You know what I mean?

Well, that's actually the whole, I do the same thing. It's a hallmark of a good sales person because the goal is to communicate this one fucking idea. And if you didn't get it this time, I'm gonna tell a different story that says the same thing. That's why it's referred to as circling the wagon, right? So I just keep, that's what I mean by- But think about that from an educational perspective, you know, somebody's not gonna digest it completely,

you know, the first time around. That's why I come in and hammer that point home and boom, you know, it makes sense. That's why it's effective communication, right? It's like, I'm gonna tell you one way. Hopefully, I picked up a majority of them. And then another way and then another way. And it's, it is.

It's a very same process. It's like, you say a point and then someone goes, no, I still disagree with you. No, no, no, you're wrong. Okay, but check this out. Wait, what about this thing? Yeah, so this is what led me to tell her, like, as I was telling her, like, very confidently, right? And she's like, you don't know that much. That's how it goes. I said, absolutely. I can totally break down

You're okay. What you're doing is you're breaking down what happens naturally. Yes Yeah, it's what happens naturally and then it's just like that and you came in and reiterated Right, so you fuck yeah But what what it is though is you We're here to dig you guys. You guys. I told there's sometimes we're really on fire and sometimes we're not. I said there's absolutely times where we're just off

a little bit and sometimes it could do with one of us in our energy. So one of us has got a lot on their mind outside of here coming in. Then it's like we're just a tiny, we're still on, but it's off, right? And I said, given an example is what will happen when we're on, like I thought, I was telling her this interview for this, for example,

that's what we're talking about. I could tell we were on, was it was just, you know, factor to factor to point after point of each person back and forth seamlessly without any break at all, without either, I think losing anybody either by going too deep, too far, overwhelming people. And I said, when that happens, I think it's really neat and I can always tell. And then there's other times, like I said, when, you know, if I, and I know it, when I do it,

I know my fuck, you know, I should have went in when I thought I should have went in. Never been dead air on the show. Just right there. Yeah. Yeah. You guys do that. Dis right there. Yeah. Yeah. You guys do that. I'm not played sir. I swear to God. We're all connected. I wonder how many lifetimes we've lived together. I was definitely a warrior. I think you were our kid. I was the best. We were so proud of you. We were so proud of you too.

We're like, it's the best kid. Just nurturing me. Yeah. She's feeding me from her bosom. You definitely have your father's boots. You don't have Mike Lewis. Do you guys have a good one of you?

Do you not agree with me, though, Sal? Do you ever? I know you listen. You go back and you listen, right? Can you tell when that energy is going or right after an episode when we do something, right? It's, I've called it, if people will say chemistry or whatever, it was the first day we all met.

We all sat down and it just worked out that way. And probably the most difficult thing for like Doug to do when we are doing something is to try to like rein us in because we just go and It's our it's our strength. It's also can be a weakness, but on a podcast It's a strength because what are you supposed to do on a podcast? Just supposed to talk and go off on tangents and discuss things and elaborate on things and go deep on things and Afterwards you can analyze it, but while it's happening it just it just tends to happen You know, I mean as soon as soon as headphones go on, and then the microphone goes on,

they can analyze it real time. They talk about it. It's just a good, it's just a great time. Well, it also, our strength feeds into, I think, and here's where luck always plays a role. I feel like in business too, is that, you know, it's lucky at this time, I think that the whole being transparent message, you know, and that is on the rise. And it's, I real soon hear it'll be the norm.

Oh, dude. It'll be the norm because you'll have to. I'll tell you what, it's so much more liberating, you know, like the stress levels are way down when you can just like be who you are and not put up this whole facade and everything. It's just like so refreshing. Well, if you think about it.

I wish more people would do it. If you think about it, that's our weakness. Not being real, but trying to be fake. Because if let's say a company, I don't know, came on board and it's like, hey guys, I love your show. You guys are gonna be huge. We're gonna pay you guys millions of dollars,

but here's what you're gonna talk about on Monday. Here's what you're gonna talk about on Tuesday. Here's what you're gonna talk about on Tuesday. Here's what you're gonna plan everything. You have to look like this. You have to say that. You have to say nails on a chalk. We would suck. We would be a terrible podcast.

100%. It's very much like we just have to do our thing, because we even try to a couple times where we have a podcast up and we're like, okay, this is the formula. Yeah, and it just, we're like, all of a sudden we have lots of words. Yeah. Don't know what to say. I like that's gonna happen.

And I'm not kidding. Doug, bring on the Yogi Motherfucking Bird, please. Broom! This Quas brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health

the performance the added edge Prior-organified totally risk-free for 60 days by going to organify.com That's a large a NIFI dot com and use a coupon code mine pump for 20% off at checkout All right, a first question is from Mark Wolves. Is there such thing as squatting too low? Get that butt low, girl. You know what, this is a good question because I know that we talk about this a lot and we've all been working towards it. I know those that have been following my journey

I've been working towards this. But I do think it's important to note that it takes time. This is not something that you just go do. Like if you haven't been squatting low your whole life and never stopped because most of us were doing it as toddlers. And then as we've gotten older, we've lost that ability to squat really low.

So if you kept that entire time, well then you can go as low as you can possibly go. But if you're somebody who has lost that over years and years and years, you don't go from, I can barely break 92. Oh, I see the guys at mind pump talking about going deep deep squats. I'm going to go right to doing deep squats. Like you need to be able to work up to that. The short answer to this is yes, you can squat too low. If you squat below, or lower than your body has the ability to control with good tension and good stability and good mobility,

you have squatted too low. The idea with exercise and range of motion with exercise is to constantly train within and test the edge. You want to dance on the edge, you want to find your edge, you want to play with that edge, get better at the edge, that that edge strengthen that end range. So it moves further. And then the next time you work out, it takes time. And it not only does it take time, but it's actually a difficult thing to manage if you're a performance-oriented individual because Adam and I have both hurt themselves because we felt good going lower and doing better. You know, I just did it recently.

Like, I'm now completely focused on mobility and range of motion for my lower body. I talked about it in a previous episode. And I tweaked my knee because I didn't listen to this particular piece of advice. I got excited that I was able to do this assisted pistol squat and get down all the way at the bottom. Show's there.

And then the next day, I didn't even feel it while I was doing it. It was just the next day I went to go run. I got my nephew visiting right now. And I'm like, oh, shit, my right knee is a little tweaked and that's what happened. And so I squatted too low. If you trade, the key, remember, here's the thing.

There is this ideal form, an ideal range of motion that you're looking for. But there's also the ideal range of motion of form that you can do at this moment. Both of them are different. So if I take somebody with limited range of motion or a problem with their knee or their hips or whatever, there is an ideal range of motion for them right now. There's an ideal form for them right now. It may not look like the perfect eventual long-term range of motion of form, but it's what's going to work now, it's what's going to get them there, the safest way and the most effective

way. There's a real easy way to test this. We included this in maps prime. When you, if you take a PVC pipe, you know, so you don't need, you don't ask if you're all you have to do is take a, you know, five foot long PVC pipe or broomstick, whatever, run it down your spine to where it's touching in three places behind your, your head, your head, behind your, behind your head, your low back and your mid back, you should be able to maintain Those three points of contact all the way to the bottom of your squat and wherever you lose any of those three points of contact

That's your range of motion that's your your range of motion right now, you know Because that you want to be able to maintain those three points of contact as deep as you possibly can go and as soon as you and you As soon as you break down and form you'll lose it in one of those three areas. That's why it's such a great test. So that's a really easy way to see, am I going too low and where exactly where that point is at, it'll be right where you lose the contact to the PVC pipe. And this is why we included this in prime is so,

one, you could assess. And then from there, when you break down somewhere. So let's say for example, like I already know where I would break down at the very bottom of mine, I start to lose my my thoracic mobility and I get a slight forward head. So the top of the PVC pipe separates from top of my head. That tells me that I need to address things in zone one. So we split the body up in zone one, zone two, zone three. And I know that when this disconnects from the back of my head, I need to address these

movements to help me. So this is why we did that. Well, let's talk about that too. If you do lose connection, what that means. So as you go down and let's say, all of a sudden, now I can't maintain core being involved and I'm relaxing, I'm arching my back just a little bit. Just think about that, like when you're in a situation doing that

with a back loaded squat, where you can necessarily do it, you can get through the rep, but now of a sudden now your core is a bit disengaged and you're utilizing, you know, your joint to absorb a lot of this force, whereas you know, the most effective way, you're like, if you could stabilize your spine better,

it's gonna improve the overall performance, and you're gonna be in a safer position with that. So I can already hear people right now who are thinking, yeah, but I don't know if my form is perfect, but if I do it all the way down, it doesn't hurt, so maybe I can do it all the way down. Because since it doesn't hurt, it's not a problem. That's why the test is important.

The test is important. That's one of the reasons why the test is important because once you hurt, I mean, pain is an easy one to read. The harder one to read is just you've got poor recruitment patterns and what you need to understand is what you train, you strengthen. Okay. I'm going to repeat that. It's very important. What you train is what you strengthen. So if you're doing a squat or any kind of a movement and there's a recruitment pattern that's less than ideal, that's the pattern that you're going to strengthen. That's the one you're going to turn into your normal pattern. And it's a good idea to train within or within those edges and keep moving the edge further and further

and strengthen good patterning because that's easier than erasing bad patterning. You don't want to develop. It's very difficult to take someone who's been squatting for every single week for years poorly all the way down. No, hard, it would be to correct that person's squat. It's very, very difficult because I got to erase that old pattern, reintroduce a new one. It could take a look, because I got to like erase that old pattern,

reintroduce a new one. It could take a look at a year before that person gets comfortable or even longer doing a better, you know, better positioning. So definitely can squat too low, stay within your edges, bump those edges slowly, good control, good stability, good mobility, we'll determine how low you just think about quality over just like trying to hit a marker, you know, like, is everything, like do you have all those checkpoints accounted for? Quick commercial break, you guys. We keep getting asked all the time,

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Also, you guys, if you guys have not tried Ben Greenfield's new bars out there, fantastic. If you want some, go to Ben Greenfield Fitness.fitness.com forward slash nature by put in the code, mine puppet get 10% off. Go check it out. All right, our next question is from fierce Phoenix. Do you think it would be better for women to eat and train according to their cycle? Great.

That is an interesting question. I'm a great expert on this. Yeah, great, great question. I used to tell clients to load up on the spinach and the raisins and banana and stuff all around around period time. So this is a I used to hand out to my ladies like this this big salad this big salad recipe I had put together. Well, I laugh at just I don't know. I just listening to Adam in his period time. listening to Adam in his period time. I don't know. Ladies, here's a cornucopia.

Adam is not known for his coo. This is the this is the this is the difference between Justin I for sure. Justin would be like, I can imagine a client trying to talk to him about his period and be like, fuck that. We ain't talking about that. Where I'm like, I would totally sit down and like, let's talk about that. Well, the difference between me and me and you, I don't talk about it. As I'll be like, so around the time of your men's cysts, that's how I would say it. And Adam's like, is it period tab you at the time?

It's time of the trip. Yeah, I am. That's period, dude. Right. Have a banana. Here you go. Whoa. Oh, good for you.

So here's the thing. Should it, does it make a difference in your nutrition and exercise? Definitely, absolutely. You're having changes in hormones in your body and things are happening in your body. You're losing a ton of red blood cells, right? You're losing, obviously, blood, but you're also having changes in hormones like progesterone and estrogen that are designed to make you first more fertile,

and then now you don't have, you know, now you're getting rid of what you didn't use, and your body changes throughout this entire cycle. So training and nutrition can change. Now I've had good success with female clients around their period in some very easy to remember basic ways. One of which is now we always advocate underlating your calories, okay.

So what that means is whatever your calorie maintenance is, let's say you eat 2,000 calories a day and that keeps you where you're at and you're happy where you're at, I don't ever recommend people always eat 2,000 calories a day. I recommend some days are way under 2,000 calories, some days are 2,000 calories and some days are are way over. And I recommend undulating because it tends to prevent this metabolic adaptation where people's metabelsum tend to slow down. It's also

psychologically beneficial because people have days where they eat more, which is great because they get to eat more. There's also days where they have to eat less, which is great because it resensitizes their body to certain foods and flavors and tastes and all that good stuff. And so with women during their cycle, I'll tell them, let's have you eat more on those days when you want to eat more because that definitely happens. Their appetite will definitely go up at certain times during this period. And so I'll say, hey, those are the days we're going to bump calories. Now, you can only imagine how fucking happy they were to hear that shit because for some

of them it was a struggle to maintain their food intake when they're having, you know, strong cravings or just more hunger for food. The other thing is I would also have women, many times I would recommend that they supplement with evening primrose oil. Evening primrose oil is one of the few things that has proven benefits to prevent things like cramping and just overall general fatigue and malaise during PMS and during their period. And lastly, depending on the female

and how heavy her cycle was, I would recommend sometimes that they would take a multivitamin right around the time when they were actually having their period. I would never, or really rarely ever recommend a piece of the whole multivitamin, what's the theory behind that? Nutrient loss. Well, of course, nutrient, all the nutrients, though.

You know, I would think like iron and things like that, but why everything? You would think like iron and things like that, but why, why everything? You, you think, you would think iron, but iron's an interesting one to supplement with. You don't really ever want to supplement with iron unless you're in it. Well, I don't think you're someone. That's why I said the comment about the raisins

and the spinach. I normally make sure they're getting a lot of iron and their diet going into that around that time. Yeah, no, it's more, more so because of just general nutrient loss. And this is anecdote, by the way, there is no evidence to support what I'm saying besides evening primrose oil, there's evidence to support that.

But with the multivitamin, I just noticed anecdotally that with female clients, my ex-wife was like this as well, that when they would take a multivitamin while they're on their period, they felt they would just start to feel better and they'd have better color in their face because sometimes you'd see like the paleness thing going on. As far as training is concerned, always listen to your body and one of the things that in my experience, I've trained a lot of people, so I've trained a lot of men and women, and a lot of women would experience anxiety

right around the time of their PMS or their period. And so the training would change accordingly. So I would have them, and the way I would tell them about this is as they look, you know what things you can do that make you feel better when you're anxious. What are they? And they would list them. From an activity basis, like, okay, yoga makes me feel better. Meditation makes

me feel better. Walking outside makes me feel really good. It's okay, we're going to replace your other forms of exercise with those things. And as far as resistance training is concerned, when you come in here and lift weights with me, we're going to focus on form. We're going to focus on range of motion. The routine is going to be much slower. We're going to focus on form. We're going to focus on range of motion. The routine's going to be much slower. We're going to avoid, sometimes I would avoid direct core work because they would feel bloated in their midsection, which would, of course, reduce activity of the core muscle. So why am I going to target the core when we're just going to end up solidifying a strange

recruitment pattern, one that is not ideal. So I would avoid direct work. And so we would end up slowing things down. So, but this speaks to, this doesn't just speak to women. I think the ultimate, or at least the underlying theme here is what? What's into your body? Yeah, I mean, is that advice any different for men? You know what I mean?

Right, if I had the same thing you just suggested, it would be the same way I would treat like maybe a client who comes in to me who's an older guy, who's a business guy, high stress level, low back pain. So you're gonna avoid the area that's bothering him. It doesn't make sense to stress that area out. You're not gonna do something super high intensity with that person because they're already stressed

to the max, they work, the first time you're gonna do work with them. That's not ideal. That's not going to really help them. It's really learning that. I think that's the true art is helping people. We talk about this in the show all the time is that relationship with yourself, that relationship with exercise, and then that relationship with food, and then becoming aware of it.

That's the first step. I was actually breaking this down in my hair stylist yesterday. She was actually needed like some words of wisdom. She said with her health and fitness journey and this is what I gave her was the relationship. She's like, oh, I, you know, you say that, but when you look at certain foods and she does this all the time, where she'll talk about a food and she'll be like,

I don't wanna have that because I don't make me fat. I'm like, well, that's not a good relationship with food when you say that. And I, oh, I know, I don't really, have that because I don't make me fat. I'm like, well, that's not a good relationship with food when you say that. And I, oh, I know, I don't really, I know, but you do. You keep saying that. So think about that for a second. Like, you are connecting that food with you either being skinny or fat when it shouldn't be that way.

It should be about how it makes you feel and how it nourishes your body. But you first have to learn how to connect those dots before you start to look at food that way. What you first have to start by looking at yourself differently, right? Like you always say so. Yeah, I'm glad you said that. You know, kind of an epiphany that I've had lately talking to some of the gut health experts

we've been around like Dr. Ruscio and the gentleman's from Thrive Podcast, which I don't think will be aired when this is up yet, that'll be coming up soon. I've had a few epiphanies talking to them because we're discussing things like hunger and appetite and cravings, and I'm reading all these studies about how, if you lose sleep, now there's several studies that show like if you're slightly sleep deprived,

you end up craving foods that are higher in sugar and foods that tend to be processed, and if you're depressed, these are the things that tend to happen, you're appetite. So I'm thinking to myself, okay, these are easier to test types of things. And then we're talking to Dr. Ruscio about the body signaling system of thirst

and knowing when to drink water and how accurate it actually is at regulating how much water you need. Hunger is really the same thing. And the problem is that our bodies are so out of whack with sleep, with activity, with our connections to people, with our thought processes, especially in modern times, where everything is so in our face all the time,

go, go, go, nobody ever shuts off, nobody ever has a second to themselves, to where it's quiet, nobody knows how to sit by themselves, and our nutrition is all over the place to sleep and all this other stuff, that of course we deal with food problems. Like of course we deal with all these issues because our signals are fucking, all over, they don't reflect what they truly should reflect. We throw them all off. And so what the epiphany I had was is if you place your body in a state of balance, and

I hate to say balance, but that's just the only that's the only word I can think of, of balance from a whole perspective, everything, emotional, spiritual, you know, nutrition, sleep, food, all that stuff, then there is no diet, there is no activity. Your body will literally tell you what it needs and it's a very good gauge, it will tell you when to stop eating, it will tell you when it's time to enjoy this glass of wine and this piece of cake because I'm in a social setting with these people that I'm connecting with. It'll tell you when it's time to move hard and fast and train it to certain way. It'll tell you when right now I need to relax and let my body recover and rest. It'll tell you when I sleep more. It'll tell you when you sleep less. All these signals become very accurate and very clear and I'm starting starting to realize a really key to long-term fitness and health is learning how to hone on those and understand those.

Because then it's just you living. And I'm saying it's no longer like watching what I need to eat, what I need to do here, what I gotta do here, what I don't want to do. There's so many levels to that. So many levels. I love when you say it, so like, there's so many deep, it takes so many levels of awareness because many times, and we

talk about paradigm shattering moments, right? You will, your paradigm will be shattered. You will, there'll be things that you were doing that you thought you were doing right. There'll be things that you said a certain way that you realize, oh, that's really not me. Or there's things that you said you never would do that you end up doing because you know it helps you. Like, so much of that happens in that journey of figuring that out.

Well, you know what? You're self that you have to be open to that. And another thing that, I mean, and one of the reasons why I'm at where I'm at with this is I read a study who posted it, someone in our forum posted it, where they had overweight people, either do a structured diet,

or just practice mindfulness every day, or they had a control group that did nothing. The mindfulness group did better than everybody. We explained this study again. There's three groups. What was it, what did they study? What's the test? Fasting glucose, weight loss, and blood markers of health.

Okay. And so one group. All those were separate categories, or just in general. No, separate. So they took three groups of health. Okay. And so all those were separate categories or just in general. No, separate. So they took three groups of people, they used one as a control, so they said, don't do anything,

which can monitor you. Then they took a group and they said, you follow this diet, like we're gonna give you structured nutrition plan, okay? Then another group where they taught them how to practice mindfulness, which is like meditation, right? Where every day they had to sit down

and do this practice of mindfulness. The mindfulness group, what was that? It was like just saying a chant to themselves, like I am valuable. I actually, I should not put bad food in my mouth. No, no, no, no, learning had to become the observer, learning had to become present.

I don't know what their methods were, but I would assume it's a form of meditation. Okay. They did better than the other groups and they speculated it's because they made better food choices and all that stuff because they were in a better state of mind. Fucking crazy, right? And it's so funny, because I might-

How much better, though, was I college? Yeah, what was that? I'll look at the study again. In fact, we'll post the link in the show notes. And was it, were you surprised? Like, holy shit, like, big camera, was it, guess what surprised me was two things. One, I literally brought that up five episodes ago.

I said, I would love to see a study that's like this and then lo and behold, the study actually exists. But the thing that surprised me is kind of what we've been thinking and talking about. And now they've got a little bit of evidence to show that that may be the case. We need way more studies, way more control groups to see if this is actually the case. But I would venture to say, man, you fix the case, we need way more studies, way more control groups to see if this is actually the case.

But I would venture to say, man, you fixed the mind, you fixed that psychological piece and then everything else kind of falls into place. You know what I mean? Oh, we had a great, who was Alvin with Ben Pekolsky? Simon and Theodore. Oh. No, his buddy Alvin, they go back like 12 years

at a good time. I mean, that was what he was talking about. Yeah. That's been has him for that exact reason, I believe. I believe he's hired him as a full like he's really insightful. He goes deep for a big time. Yeah. For sure. Our next question is from Zachary Watson 2017 who hates treadmills and ellipticals. He and his wife play basketball, tennis, and volleyball. How do those activities compare? That's a good question. It's a good question.

So basically he's active outside doing things he enjoys versus getting on a treadmill and elliptical which he fucking hates. Right away just so you know too, easily we can do a whole list of pros and cons of both. Yeah, I could sit here and on a comparison, to compare some basis, if I factor out the fact that he likes one and hates one, then I could show you why one's better than the other,

and okay basketball, tennis and volleyball. Yeah, I think you look at, like a joint. That's it, yeah, because basketball, tennis and volleyball, burn more calories, but the more dangerous, and the other ones are easier, but they burn, no, you join. That's it. Yeah, because basketball is tennis and volleyball, burn more calories, but the more dangerous, and the other ones are easier, but they burn a little. None of that matters. The only thing that matters here is that you like to do stuff with your wife outside, and you hate doing a treadmill and lip to control your actual.

And you're active constantly. So the one I'm going to tell you to do is the one that you like, because that's the one you're going to do. Now, that being said, if you're asking this question because you want to know how they compare, because does one of them burn more fat or burn more calories, the one that you don't do all the fucking time is the one that's going to burn the most calories burn most fat. Because I get this question a lot with somebody who's like, you know, in cardio form for the last three years, they play basketball Monday, Wednesday, Fridays in their league and

volleyball's on Saturday. And they've been doing that for three years because they love doing it They're in leagues and all this shit and they come to me and they want to lose 15 pounds and I say hey I need you to get on the treadmill for hour and they go oh well I play basketball on Mondays for an hour and Wednesdays for an hour like so that is already Factored into your norm if that's your norm and if you're wanting to know how they compare as far as burning fat, well, if you never get on the treadmill and the elliptical ever to train and all you do for you've done for a long time is play basketball, your body's become very efficient at playing that sport.

So you're now good at basketball, you're good at tennis, you're good at volleyball. The body is not having to work as hard as it used to have to work. If you never get on and do treadmill sprints or get on and do a stair master or do something like that, it will be different. It'll be a different adaptation for your body. And so you will see greater change aesthetically by doing it. And here's, this may be interesting actually, would be comparing groups of people. Here's another cool study. Would be comparing groups of people who did the same amount of calorie, burn, and same amount of cardio. but one group constantly changed their cardio. And they have to study.

So this is how the study goes. So there's three groups. One group does something different every single day. One group does exactly the same thing for four weeks. It was four weeks or eight weeks. I can't remember how long it said. I think it was eight weeks, sorry. Like eight weeks. And then the other one changed it was four weeks or eight weeks. I can't remember how long this set, I think it was eight weeks, sorry. Like eight weeks, and then the other one

changed it every two weeks. The one that changed it every two weeks saw the most, but barely out did the person who changed it every single day, and then the one who saw the least amount of change was the ones that did it. Fuck, I'm not trying to find that, that's awesome. Yeah, no, I read that a long time ago.

That's where you hear me come up when I tell people that like your body gets adapted to cardio within about two to four weeks. So I've said that before and that's where I get those, that's where those numbers come from. I know a lot of people thought I think I just pull shit on my ass because I don't remember, I can't remember studies like sound deaths.

I read them somewhere though, I promise. You know, I hate when people ask me exactly, they're like, could you tell me on a deck? Is it a pub, man? Yeah, I'm like, I'm sorry, dude, you, I hate when people ask me exactly. They're like could you tell me on a PubMed yeah, I'm like I'm sorry, dude. I wish coming up through my 20s I was like as I was reading stuff. I was like well, I need to put this to the side like south it file it away And that brings fitness aren't a good question. Yeah I promise on the job Trance 17 here's the other thing too

There's a lot of benefits that you're getting from basketball, tennis, and volleyball that have nothing to do with the activity. It's the fact that you're enjoying time with someone you want to be with. Right. Outside the sun. That's what I say. I mean, you're getting a lot of great health benefits from that. I could write a whole list of pros and cons of both for sure.

The end-sale center best, the best is, which one do you enjoy doing most? It's outside of the ride, that's a no-brainer, but I also think it's important because a lot of times when this question is asked, it's the why they're asking is because they wanna know if they need to do that in order to lose body fat, because that's what people are telling them to do, and they like playing basketball,

or doing these sports. Problem is your body is pretty efficient at that. You're not gonna see much aesthetic change if you've been doing that for quite some time. Quick commercial break, hey, people ask us all the time how they can support mind pump. Here's what you can do. You can go to www.brain.fm-forward-mind-pump

and get 20% off brain-of-fam for meditation or focus. You can also go to audible-trialcom forward slash mind pump and get a 30 day trial plus one free audio book. Lastly, you can go to go get natureblend.com forward slash mind pump and you will get a discount on Ben Greenfield CBD product. Our next question is from Joe Begodonets. Yeah, we told Joey. Isn't my cousin again? Yeah. Yeah, we told Joey. There's my cousin again.

Yeah. Please talk about Braffarians. People who eat and drink. I didn't even but err. I didn't even think this was a real thing. Why did we, this one? So, here's why I didn't want to answer this. When we first wrote this question up,

the reason why I don't want to answer it right away is because I don't want to breathe life stuff. I know why I don't wanna answer it right away is because I don't wanna breathe life. Stuff. I know. I don't wanna breathe life into. I was stuck in the air out of you. Some bullshit that is gonna get people killed. Okay, so there's people online,

there was an article that was written, I think the Guardian wrote it, that should tell you enough right there, and it went viral where this couple says that they barely or don't eat at all and they survive on the energy of the universe and They said that all they ever have is like a tiny bit of soup I think once a month or never and they've been doing this for years and years and years and

They live because I guess they do they're like plants and they can just go outside and absorb Sun energy and convert it, you know, through photosynthesis, which doesn't exist in mammals. There was actually a story of, I believe there's a few people that have died trying to do this. This is when I'm okay with that. Actually, in fact, if you think it's a good idea to survive with no eating and water, go and do that because we can use less people like you

I mean Dude, that was so wrong. I know people actually people actually did it's mean but true If you actually fucking believe this and then push themselves to the point of death Yeah, you know I'm saying I just don't yeah like when you're getting all the signs from your body like I'm eating everything in my you know muscles and everything like when you're getting all the signs from your body, like, ah, I'm eating everything in my, you know, muscles and everything, like, like, come on, you can't tell me that. There was power through that.

Some serious miserable days leading up to the death. That's what I'm saying, it didn't happen. When you starved a death, it's not like all of a sudden. That's a long, long time. It's like a shot with a poor heart. It's like, you know, like, day seven of almost dead, we're like, you're, where are you? Yeah. Maybe hasn't been sunny enough.

I'm not using the energy effect. It'll happen eventually. I just know. Honey, breathe, just breathe. Doesn't this, how do you coach somebody like that? God, this tells you the psyche of the human mind, how powerful we are at fooling ourselves so much that we'll literally fool ourselves to starving to death because we think I mean help good for

I mean you save a lot I can see the I can see the the poll of this I can see the how big is this community it's not like it's not flat flat earth there is no there is no community because that big the community died dying I'm the the game alone is always three survivors they've only been doing it for three months. Here's, look, I'm reading about one of them. Of course, he lives between California and Ecuador.

Wow, why does California have these fucking ribs? And they have two kids. Please don't tell me this is, you're actually, of course they're not doing it. I'm looking at pictures of them. It can't be real. And they obviously eat. Okay, there's no way.

But it says here that. That's what it is. Because they don't look like, like if I looked at a picture of them and they look like death I'd be like, ooh maybe they're doing something like that's what I would expect someone to look like if they didn't eat any food No, they look fine. It's just like the guy who doesn't take shits. Yeah, universe twinkie Wow, look at this just like sneaking them in this is a quote. This is a quote from both of them Look at this, just like sneaking them in. This is a quote, this is a quote from both of them. Humans can easily be without food

as long as they are connected to the energy that exists in all things and through breathing. Well see, that's where you're wrong, bitch. You don't need to breathe either. Energy will just, just hold your breath and the energy will sustain you. And it says, for three years, my husband and I didn't eat anything at all.

And now we only occasionally like if we're foreign a social Social situation and then this is the wife with my first child. I practiced a pertharian pregnancy Hunger was a foreign sensation to me. So I fully lived on light and ate nothing Who lights? So they actually did some research into this couple and it was like the the biggest troll of all time like they did this this. This was like all bullshit. And media went crazy and circulated it and made it a thing when it's not. And of course.

There's a few, there's a few things you got me. It's like an article in the onion. You don't realize the onion wrote it. Oh, I love those. Yeah, that's my favorite. Yeah, Trump is deporting all women. Yeah, shit. Oh, wait, it's the onion. It's knee jerk leg. Yeah. It's a, a gosh. Yeah, Trump is deporting all women. Oh shit. Oh wait, it's the onion. It's knee jerk like yeah, it's

Gosh, yeah, people get fooled people are yeah people can be it it's it's it's funny because Things go viral and then people start believing them But I'll tell you what you can fast for a long period of time, but not years, dude. Exactly, fuck, Adam. So I bet you maybe 40 days, 40 nights. Yeah, if they would have been a little more reasonable about that, yeah. I wonder if some people are like, they buy into it and they're like, okay, let's see how the first two days goes because I don't know if I can survive.

And then they make it two days, they're like, I'm surviving something to the energy of the world. Yeah. Not realizing humans can go quite a while without food actually one of the there's a few things We know in science to be totally true about human metabolism one of them is this You need to eat food in order to live That's it. It is a fact. We'll leave it at that and taxes check this out Mind pump is offering 30 days of coaching

and taxes. Check this out. Mind pump is offering 30 days of coaching for free. Go to mindpumpmedia.com, register yourself. Again, 30 days of coaching for free. Also, if you'd like us to answer a question that you wanna ask us, the place to ask it is on Instagram and the page to ask it on is mind pump media.

Finally, we all have personal Instagram pages. Come take a gander at them. My page is Mind Pumped Sal. Adam is Mind Pumped Adam and Justin is Mind Pumped Justin. So just the other day, how you brought up Art of Charm, man, and it's been a while since I had been on its podcast just because we've been so busy with all the podcasts you were doing, all the travel we're doing. So I love to listen to Jordan in my opinion, one of the, if not the best interviewer. And he's always got incredible guests on there.

And I know you were just listening to the KGB guy not too long ago. So I get on there and I'm scrolling through and I find Tim Grover. And Tim Grover, I know I knew that name. I'm like I started looking through all the notes. And he was one of the guys that was helping out with Kobe Bryant, Michael Jordan, Dwayne Wade.

So he's been in these some of the greatest athletes and I know you don't know all those athletes. I know, right? I know you don't know all those athletes names, but right away I was drawn to that. And man, what a killer episode. And I'm here with Jordan right now. We have him in studio with us and I just wanted to get chance. Jordan, you got to tell these people what it was like to talk to this man. This guy's intense.

I mean, his book, first of all, is called Relentless and he's like, I don't know if I can even make this comparison, but he's kind of like the Gary Vaynerchuk of sports. Although Gary Vaynerchuk is like the sports guy of business, but he's really intense. And you can tell that this is why guys like Kobe, Michael Jordan, call him when they need to be at the top of their game.

And he really talks a lot about what closers and coolers and cleaners do. These are like these three archetypes of high performing athletes. And he talks about the concept of relentlessness, what it is, what it involves, that it can actually be taught, and that each of us has a trigger that puts us in the zone, which is great. And the really fascinating thing that came out of this episode, in my opinion, was something called the dark side. And this is what he's talking about when Tiger Woods gets busted, banging, you know, escorts, when all these other high powered athletes

get busted or get caught doing some shady, shady stuff, often having to do a sex or money or whatever. He says that the dark side is not just this side effect of being successful in life or sports or business. He said it's almost a requirement, not to be a bastard, but to have this sort of like side of yourself that is not wholesome, that is just gritty, and it's not a side effect of success, it is part of what makes that person so intense that they can get it done on the field or on the court. And that to me was a worthy of discussion. We spent a lot of time talking about the dark side,

how to harness it, not let it control you. So I love this episode with Tim Grover. He mentioned some cool stories about Michael Jordan. Can you go into that just for a second? Oh, yeah. So one of the stories about Jordan that was funny and took me, I asked him about this and how this works. Jordan used to go into Michael Jordan, used to go into the locker room of the opposing team. So it'd be like, you know, Pistons, Bulls and the 90s or whatever, he'd walk into the locker room of the Pistons

and he'd pretend he was saying hi to somebody. You know, he'd be like, oh, what's up, man? Just want to come and say hi. And he'd just walk around their locker room like he owned the place. So of course, you know, if the coach is talking or the players are talking or they're warming up, stretching, getting ready, he just walks in like, what's up, everybody? You're basically you're in my house. This is what's in that now they're thinking about him.

They're not thinking about the game. And this is all deliberate. And Michael Jordan talked about this after he retired about how his performance would start before he would get in the car. So he'd only drive like a washed car, even if it's raining to the venue, get out, say what's up to a few fans, dress to the nines.

He's not wearing a custom three-piece suit when he wakes up and he puts it on, gets in the car, takes it off immediately and gets ready. It's a performance from when he gets out of the house and it doesn't end until he goes home and he talks about this in detail on this episode. So bad ass. So bad ass. Episode 636, make sure you guys check that out. That's on iTunes, obviously you're listening to a podcast right now. All you have to do is search Art of Charm. Thank you for listening to Mindpunk.

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 Superbumble at Mind Pump Media.com. The RGB Superbumble includes maps on the ball, 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 nutrients in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-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 MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump. friends and family. We thank you for your support and until next time this is Mindbomb.