Mind Pump: Raw Fitness Truth - 637: Avoiding a Slow Metabolism, Why Bread is Demonized, Combatting Seasonal Affective Disorder & MORE

Episode Date: November 11, 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 how to change clients from being extrinsically motivated to intrinsically motivated with respect to diet and exercise, why bread is demonized and if it has a place on in a healthy diet, strategies to combat Seasonal Affective Disorder and preventing metabolism from slowing down when endurance training. Laser “dicks” (5:00) UFC 217 Recap (7:27) You can learn from anybody (10:36) Quah question #1 – How do you change clients from being extrinsically motivated to intrinsically motivated with respect to diet and exercise? (20:52) ·Quah question #2 – Are there a lot of myths about bread? Why is it demonized? Is there a place for it in a healthy diet? (34:50) Thrive Market – homemade bread mix (38:10) Quah question #3 – Strategies to combat Seasonal Affective Disorder? (48:35) Quah question #4 – Steps to take to prevent metabolism from slowing down when endurance training? (56:50) Related Links/Products Mentioned: Organifi (Official Mind Pump Sponsor) Coupon Code "mindpump" for 20% off Raw Ep 633-Amanda Bucci - Mind Pump Media (podcast) Episode 470: Dr. Layne Norton on Bodybuilding, IIFYM & MORE (Original Air Date 03/09/17) A Classic Psychology Study on Why Winning the Lottery Won’t Make You Happier (study) Thrive Market (Official Mind Pump sponsor) One FREE month’s membership $20 off your first three purchases of $49 or more (That’s $60 off total!) Free shipping on orders of $49 or more Califlour Foods - Healthy Cauliflower Pizza Crust- Gluten Free! Why Modern Wheat Is Worse Than Older Wheat Is the Bread You Are Eating Causing You Stomach Problems? Seasonal affective disorder Episode 573: Using Light Therapy to Increase Testosterone & MORE (podcast) Joov (Discount with Mind Pump)  People Mentioned: Eddie Murphy Richard Pryor TJ Dillashaw (@TJDillashaw)  Twitter Cody Garbrandt (@Cody_Nolove)  Twitter Urijah Faber (@UrijahFaber) Twitter Georges St-Pierre (@GeorgesStPierre)  Twitter Amanda Bucci (@amandabucci)  Instagram Chris Kresser (@chriskresser)  Twitter Robb Wolf (@robbwolf)  Twitter Layne Norton, PhD (@BioLayne)  Twitter Also check out Thrive Market! Thrive Market makes purchasing organic, non-GMO affordable. With prices up to 50% off retail, Thrive Market blows away most conventional, non-organic foods. PLUS, they offer a NO RISK way to get started which includes: 1. One FREE month’s membership 2. $20 Off your first three purchases of $49 or more (That’s $60 off total!) 3. Free shipping on orders of $49 or more How can you go wrong with this offer? To take advantage of this offer go to www.thrivemarket.com/mindpump Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. 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 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. Get your Kimera Koffee at www.kimerakoffee.com, code "mindpump" for 10% off! Get Organifi, certified organic greens, protein, probiotics, etc at www.organifi.com Use the code “mindpump” for 20% off. Go to foursigmatic.com/mindpump and use the discount code “mindpump” for 15% off of your first order of health & energy boosting mushroom products. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase! 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 (@mindpumpmedia) 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. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, M What, who remembers that? Yeah, exactly. For you to scratch mine. For you kids, that was advanced technology back in the day. And we talk about my amazing find in the laser discs box. I give it a way. Mine is all about laser discs. I already gave it away. I gave it away, bro.

In the box that my parents had. Yeah, those robots with them laser discs. We all stay tuned for the box of Dicks. We also talk about About how we interview people that we may not fully align with in terms of the messages or information But because how are we gonna change this industry? How are we gonna change this industry if you don't let us talk to everybody? I just talk in this echo chamber very many agrees. I agree. I agree to agree Yeah, you agree I agree You can learn from almost anybody I agree, I agree. I agree, I agree. I agree, I agree. I agree, I agree. I agree.

I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree.

I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree.

I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. I agree. in this episode. Also, we mentioned one of our favorite sponsors of all time, Thrive Market. Now Thrive Market, they have all non-GMO and organic products straight to your door full. They'll mail it to you, but here's a deal. It's cheaper than you'll find anywhere else. In fact, typically the price is the same or even lower than the conventional counterparts. That's right. Take the Pepsi challenge.

In other words, you can buy organic cereal for the price that you'd find regular cereal for the same or even lower than the conventional counterparts. That's right. Take the Pepsi challenge. In other words, you can buy organic cereal for the price that you would find regular cereal for on Thrive Market, but we also have a massive hookup for our audience. If you go to ThriveMarket.com forward slash Mind Pump, here's what you're going to get. Free shipping on $49 or more. What? You're also going to get $20 off your first three orders of $49 or more. So you bet your ass.

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Time to give right now this year. Then we get people. Then we get into the questions. The first question was, how do we change our clients from being motivated by external factors to being motivated by internal factors? Notice how I avoided using the word extrinsically. Extrinsically motivated.

Tongue twisters. Extrinsically. The next question was, there's a lot of myths around bread. Why is it demonized? Is there justification behind it? And is there a place for bread in a healthy diet? Well, there's some healthy bread on Thrive Market.

There you go. Another plug there. Nice, sad. I'm not with smooth. Nope. Then somebody asks us if there's any strategies to help combat sad. Sad is the acronym of seasonal effective disorder.

Whoever invented that acronym was a brilliant. I had this, I didn't even know it. I didn't even know it. Brilliant, exactly. The final question, is there anything that this person can do to prevent their metabolism from slowing down when they're training for their 25K race? Can they counter it by doing Metcons

and CrossFit high intensity type? Stupid training. Or do they need to lift heavy, find out in this episode? It is CrossFit fucking you. Usually. Yes. Also, we're coming up on the holiday season. We got Turkey Day coming up.

We got Christmas coming up. We got New Year's coming up. Great times for connecting to family, great times for enjoying yourself, really bad for your belly, not good at all. A lot of us get fat. Unless you're jolly. Unless you're Santa Claus in which if you lost weight that would be bad, but nonetheless rosy cheeks and fat.

This is a great time of year to get started on your new year's resolution early. So here's what we got for you. We have something called the Maps Super Bundle. So for those of you who've been listening to our show for a long time, you know we have individual maps programs and they're all designed for specific goals and adaptations. Well, what the Super Bundle does,

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you can find the maps super bundle only one place. There's only one place to get it. MyPupMedia.com. What is it? It's Eddie Murphy, right? Eddie Murphy does a little skid on it, doesn't he? That's on raw. Yes. God, one of the best ever, man. Eddie Murphy right Eddie Murphy does a little skid on it doesn't he yeah, that's on raw. Yes

One of the best ever man Eddie Murphy with different times Kids and got weak Eddie Murphy Delirious and Eddie Murphy raw was some of the best Richard prior was better Well, I mean leather outfits. I still disagree. I think Richard like you like well Murphy better than well Eddie Murphy He learned from a job so he learned so if you know, you know, this is kind of like, um, Michael Jordan or LeBron James. Michael Jordan is the one who changed the game. Richard prior changed the game. But I think that LeBron James, I think that Eddie Murphy, like, perfected the game. Like I think that in their prime, Eddie Murphy, if they

were his heads up same day, going out on comedy tour, Eddie Murphy is going to win, man. He came out, he came out in a patent leather fucking purple. I mean, and red fucking full body suit character. Oh, he was a character. He was good, dude. It was good. I watched, I watched early 20s, dude. So I watched Raw on laser disk.

Do you guys remember laser disk? I do. That's not DVD. No, no, that's the big. Yeah, so. It was one of those things, you know, my girlfriend in high school, her dad had it, I forget what it was called. It was called the deal with laser disk.

Why didn't even exist? So it was, this was before CDs. It was what, it was before CDs. It was like the most advanced technology. Yeah, but that was the direction that they were going. It was just too massive and they didn't take off. No, I, that's where they fucked up. So when we, when I was a kid, it was just too massive and they didn't take off. No, that's where they fucked up. So when I was a kid, I was nine, we moved into the house that my parents are in now, and

for whatever reason they left, they're laser disc player and a box of movies, and it was in the closet, and I'd pull these things out, and I'd put them in, and I'd watch them. And it was pretty cool, there's a lot of cool movies on there. And then I found a Playboy laser disc. What? Really? I did. No.

Yes, I did. Amazing. And my parents didn't know it was there because they had not gone through all the movies and all of you right now. By this time, I'm probably... Was this connected to a projector? I'm probably like an 18th grader. It's just connected to the TV just connected to the TV you're probably eight grade. I'm like 12 at this point

And it was seven seventh eighth eighth eighth eighth eighth eighth eighth eighth eighth fights? Wow. Did you watch sell? I did. I was with Remember we went down to Jay. Okay, that was the best UFC card. Dude hands down that I've seen in years Arguably one of the best people getting dethroned left and right. Yeah. Three title exchanges on the same card. I don't know if that's ever happened. That might have been in a first time. I have to. Three. You might have to Google that. That was the first time I'd ever seen. That's why MMA is one of those sports that I feel like you should always, if you're getting a bit money bet on the underdog. I did not. It's like that happens so much. Yeah, but

sometimes the underdogs, not like, for example example you want to meet a place of that against Sam Pierre, which I'm sure you're glad I didn't do that But it wasn't really a good bad. It was almost even so it was one 15 So those odds are like whatever Didn't you put money on Rose? I did it was five to one That's to me. So I called I called the two those two I did think that Cody was gonna win win. Now I think Cody is a better fighter, nine times that 10, but TJ, and he was, he was kind of winning. Yeah. Yeah. That those first couple are the first like, was it the first two rounds of first round,

specifically where he knocked them down in the first round. Yeah. Oh, I thought he was, it was lights out. And then all of a sudden, he came back, man. It's, it was those two, the both, uh, GSP and then the TJ fight was such a testament that it's crazy to happen on the same card of the will to win. Like GSP was gassed, that goes five rounds, he's losing that. Cody nine times at a 10 beats TJ, but the will to win right there. And man, he's gonna be a rematch. Oh, he was getting all cocky and everyone's like, oh, oh, like I always get nervous when when guys start getting all flimboin' like

that, you know, and you like him. And I was like, don't fucking do that, man. I mean, I still got gas in the tank. When TJ piled off his shirt, that was the best conditioning I'd ever seen him in any fight. And I watched some hatred in his soul. I watched the ultimate fighter series when they both were coaches. And they, I mean, many times almost went, you know, fighting each other. And so much that, how real that is. A lot of it's not. A lot of it's stage.

But then there are, and I remember, I can't remember if it was something I read or what I watched this somewhere, you know, and Dana talks about this. Sometimes the guys, they encourage them to have this beef. And then sometimes guys really don't like each other. And that was like an example of like two guys that really don't like each other. And that was like an example of like two guys that really don't like each other.

Yeah, there's a lot of beef because the whole camp thing, right? Because TJ was part of the same camp that Cody came from, which is the, why can't I think of his name right now? Duh, duh, duh, duh, duh, Sacramento area. Oh, yeah, yeah, yeah, yeah, you're right. Right, so that was, that was what that was all about was

there was real beef between the alfam right. Right. So that was that was what that was all about was there was real beef between the alpha male Yes, and man they You could just see the emotion in him after he won when we were that epic fight When we were that term came from from beef beef. Yeah, you got beef. We got beef What I don't get it if you and I had beef I feel like we'd be friends. We'd be satisfied Yeah, we wouldn't be mad at each other Yeah, if you came to me and you're like, Sal, oh, sweet beef.

I think we got beef, bro. And I'd be like, well, thanks. I got charcoal. I like beef a lot. You know, it makes me a little upset still. I hate to admit, as long as we've been doing this, and all the, you know, the amount of people we've reached now, whatever,

and I need to work on this, because it's only gonna get worse. Still bothers me when I get like a negative, you know, a fan says something negative. You know what I mean? It drops, yeah, it's because it splashes a little bit further than, you know, the positive ones. It just makes me, it still gets a little upset.

And part of the reason why I get upset, I think is because I feel like we're always trying to deliver better. You know what I mean? So it's almost like, it's almost like your mom spent four hours making this dinner and just really, like, oh, I'm gonna make your favorite meal and then you go and you're like,

and I'm like, you can eat it with love. And it took you forever to make it all day from scratch. And then somebody comes in, oh, they're the favorites. So dumb. You know what it is? It's because, so what we're trying to do more recently now, and it's not like, this is not like our goal. This isn't the goal of my pump.

It's just part of what we're trying to do is we're trying to help fitness professionals learn how to build their business in the modern world, which involves whether you like it or not the digital social media YouTube podcast. Listen, you're gonna sugarcoat this and I'm just gonna come out and tell this person to fuck off because here's the deal. I read what you read that I know that spun you the wrong way and here's how I feel about this bullshit listen If we're gonna change this fucking fitness industry We're gonna have to talk to people that do not align with our values

And I know the guy was saying that you know, oh, how could you guys put these people in the show and they're not roasting well If we put people on the show that don't align with our values and then we roast them on the show You don't think that's gonna get around to everybody else and then nobody else is gonna want on the show. A better approach at that would be to invite them on the show, talk about what they are good at, what they are, since they'll befriend them, get to know them, and then influence their audience

by helping people the right way. Well, that's just it though. That's just it. Like, one thing that I learned a long time ago, this was a very valuable lesson for me. And if you're a growth-minded individual, if you wanna succeed in business or life, or your personal areas,

one of the things that I learned a long time ago that really benefited me was, I can learn from almost anybody. Even people, because this was a problem for me in the past. In the past, if somebody, let's say somebody came to me and they did very, very well with marketing. Let's say they were marketing genius,

but they had a messed up family life. They were super out of shape and whatever. I wouldn't take their advice because I didn't like the whole. I'd look at them and be like, well, I'm not gonna listen to you because you're an idiot in all these other areas. And what would happen is I wouldn't gain the the knowledge from them in something that they are good at because Most people are not good at everything most people if they are good at something It's one or two things and that's it right so if what we're doing blind spot these people have that's it

Like here's a deal like I'm pretty good at information. I'm not very good at social media So if someone has me on their show and they want to talk to me about stuff, they're probably going to ask me the questions about the things I'm good at. And so, if we bring social media celebrities, YouTube celebrities, whatever, on the show, we're probably not going to talk fitness about them because we're pretty good with fitness. We're going to talk fitness with the scientists and the trainers. Yeah, the Chris Cresser, the Rob Wolves, the Paul Chex. We're going to dive into science and programming and fitness and nutrition.

We have some 20 year old on here that's a celebrity on YouTube. We're not going to sit there and roast them about all the things that they don't know yet. No, we want to know like they obviously did something right with a digital media platform. Yeah, there's something to learn there. That's it. And I think that, yeah, we have been on this kick of like trying to educate, educate, educate our audience,

but even just our own humbleness of realizing that we only have so far, our reach only goes so far. How can we get more embedded into a larger scale? And to do that, you're gonna run into characters all over the board, YouTube, podcasting, whatever the media source is, they've obviously done something super successful that we need to learn.

There's things that we are not gonna win this war by blindly running into people and just stabbing people with nice spears. We're not you. No, we have to trojan horse the motherfuckers. That's what's gonna have to happen. We cannot just come out and just talk shit about everybody. It's just not gonna work.

And they're gonna ignore all the information that, you know, we're valuable for initially until later on, you know, what we're hoping is that they go through our stuff and like, see, oh, look at the value that they have that they're bringing in. But, you know, initially, look at the value that they have that they're bringing in, but initially, it's gonna be pretty surfaced. Besides all that, years ago, if you've been listening to our show for a long time, you know that Shreds

was a company that we really didn't like, they really represented what we did. I'll have fucking Joey Swo on here if he comes. Yes, sure. I would have Joey Swo on here if he would come on. We've already asked him. What we've talked about this before, what did they do very well?

They were able to get whatever their message was out very effectively and they didn't do it on accident. They were actually quite strategic and intelligent by the way they did it through Instagram. Now, if you're a personal trainer, you're a fitness influencer or you want to build your fitness business like a lot of our listeners do because again, we have a lot of trainers and gym owners that listen to our show you can learn something from that

You can learn from what they did that helped them spread their whatever their message was Take that learn from it and then spread the spread the right message And so our goal is to get our people you the listener the tools necessary to spread the right information In fitness and through that We will be able to move this massive ship. We call the fitness industry to move in the right to the mainstream. And to get to mainstream, you gotta talk to people that are mainstream and they're not always the brightest bulbs. Yeah well you know, Sal, you are a better man than I am because you actually spend the time to pick the brick up and actually have the conversation with these people I would just simply ignore it because if you come in here

You don't know you have no idea like to put your two cents in on some bullshit like that not knowing what's going on behind the scenes Like it's such small-minded thinking if we were to sit on this podcast and only interview the Chris Cresser's the rob wolves Then simply only the people like yourselves that are searching for good information that find my pump and then hear it are going to hear it. If we're going to break through to the kids that are between 20 and 25 years old, we've got to find the people that these people are listening to. They're looking up to other people. And because they come on our show, and I'll tell you right now, this is not the first

of many people that will come on this show that we do not see eye to eye with and you should have known that from back when we had Lane Norton back on the show. There's lots of things that we don't agree with with Lane and yet we still respect him as a person, respect him as a man, as a friend. And that's a good point. Like if we don't respect a person,

then we probably won't bring him on. If there's something that they do that we think, that there's something interesting there that we can learn from, or our audience can learn from, even if we disagree on the other things, then we'll probably have them on the show. And that's just the bottom line. And yes, will we call people out live on the show?

I'll tell you something right now. If I'm doing an episode with someone, and someone says something, and they're clearly being wrong, an asshole wrong, or they're leading people the wrong direction, of course I will. I can't keep my mouth shut. That's just my personality anyway. It'd be impossible for me to do so. So just a little shout out to people who are, you know, yeah, but there's even there's all even with that. There's certain things that like so I think there was I know we put Amanda Bucci's video on the YouTube and you know, she's like and mind you too,

this is not like edited, this is just, she gets behind the desk and she shares what's inside of her bag. And she's talking about her, her squat shoes. And she used like, she uses it to help her stabilize. I don't even remember what she said, but. She likes squat shoes. Right, it was, it wasn't like a scientifically accurate to exactly what or how you would use shoes.

And I'm not gonna come in and correct her because she says that that way, that's so silly. Well, that's also a very common belief around Squat Shows. In fact, I'm gonna call us out on it. When we first started discovered Squat Shows, we talked about them not exactly the same way, but in a similar way, we were like, wow, they're great, I'm gonna call us out on it. When we first started discovered squat shoes, we talked about them not exactly the same way, but in a similar way, we were like, wow, they're great, I could squat lower.

But then of course, we dive deeper. We met people like Dr. Brink, who educated us on things like ankle mobility and our feet. And now we're against them unless you compete with squat shoes or unless you're just trying to hit a PR. Same thing with weight belts and wrist straps and stuff like that. So it's the whole purist mentality. I'm not against anything.

I think they're all tools and they can all be used in different ways. And I think that I'm over 15 years in this industry and still learning things. So I'm most certainly not gonna punk some 20 year old young kid that I think is on the right path with a good message that's learning because I know what I was out there saying back when I did

they are learning. Right, they're learning, dude. Why would we like, dude, punch them as they're learning? And I'll tell you what, speaking of Amanda Bucci, you know, when you meet her in person, a very charismatic, genuine individual, that's the impression 100% that we got, she's also working with people who are big players

like Lewis House. That's somebody she's working very closely with. And pay attention to how she grows her business. She's a very intelligent individual when it comes to building your business through digital media. So if you're somebody that is trying to grow your business, that's a direction you want to look. And there's something to learn from that, for sure. Bring it.

This clause 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 a performance-the-added edge. Try Organify totally risk-free for 60 days by going to organify.com. That's O-R-G-A-n-i-f-i.com. And use a coupon code minepump for 20% off at checkout. First up is grant Killian 5. How do you change clients from being

extrinsically motivated to intrinsically motivated with respect to diet and exercise? Oh, that's a good question. So what is the difference between being extrinsically, say that three times fast, motivated, versus being intrinsically man, extrinsically man, this is a great, this is a hard one man. If you can do this as a trainer, you've succeeded. This right here, this one thing right here,

is everything. It's the old parable that teach the man to fish. God, can we be honest? Oh, I mean, it's difficult. Yeah, how many people really have this ability? Right? Because let's break it down this. It's a long process. Well, well, first of all, most people fall short of ever even reaching their extrinsically or extra, say it for me,. Extrinsically? Yeah. Did you say right? I think I did. He sounded good.

I'm gonna murder it every time I try and say it like. Just say extra. Another words focusing on your outward appearance, appearance right? Or just being motivated by outside. Yeah, well yeah, but that's what you're, you're focusing on because you're motivated by that because of our insecurities.

I'm not big enough, I'm too fat, I'm not lean enough, I'm not fast enough, I'm not tall enough. These are all, external right? These are all the things which we have big enough, I'm too fat, I'm not lean enough, I'm not fast enough, I'm not tall enough. These are all external, right? These are all the things which we have for many years now have been marketing to motivate you to get inside the gym or buy things from us. It's easy thing to hit. It is. External factors are always. That's what immediately will draw people in. It's also, but it's also not just aesthetics. It could also just be, I need a marathon

to be motivated to exercise or I need. Well, it's, I say, waiting. I wanna jump higher, I wanna be taller. These are all outward things that you are focused on. And where I was going with that is that, that is, I would have to say that's 99% of when somebody would walk into a gym and consider hiring me, they all have this.

Very few people would walk in and say, you know Adam, I need you to help me get more connected internally to myself and learn the signs that my body's trying to, nobody said that. Learn from my body. Teach me to learn from my body. Right, nobody says that, right? Everybody is got a goal that is more than likely driven

from an insecurity, which this is not me knocking on that. I'm very much so was that person for many, many years. So this is really, really tough. And it makes it more tough when somebody has that as a goal and then they never reach it. I find that it's kind of like the, we talked in an earlier podcast episode where, you know, I remember being a young kid

who was driven financially for a really long time. I just wanted to make money. I wanted to be successful. And then I got to a certain point and I kind of reached that and realized, wow, not anymore happier than I thought. But it was such an important part of my life to get to that goal, to realize that there's more to this than this outward

shit, this money, there's stuff that inside of me, I need to be, I need to be truly happy and in love with who I am, where I am currently now in the process. That's the same thing with this. You think, and so I personally believe that getting after or reaching those external goals first really helps to then focus on the intrinsic ones. Because otherwise it's really tough to break through that a lot of people need to see that for themselves that look at your ribs, but you still feel insecure about yourself.

Look, you reached your bicep goal, but you're still insecure. Look, you did what you were trying to accomplish. Raps till you reach your subconscious. And like the more frequent you can apply these, with it, look, you did what you were trying to accomplish. Yeah, I was just wrapped up. So, you reach your subconscious. And like, the more frequent you can apply these, you know, rituals in different ways of, you know, training your body to respond. Once it becomes automatic, that's when it's like, oh, okay, I, honestly, I can see now

how it's affecting my body and you can kind of navigate and figure out, like, wow, this is gonna benefit me more intrinsically. And that's how, once you get to that intrinsic place, man, everything changes. It's so crazy. You find out how much better your body does, like, and how much more strength you get and once you benefit your body and how you feel and your health and how you feel and your

health and everything, everything benefits from it. Being motivated from the outside has got a few problems. One of them is what happens when you reach that goal. And usually it's not what you think. Like Adam was saying, like, you know, I want to lose 30 pounds, I can be happy finally. And I've seen this many times, I've taken clients this point many, many times. They'll lose the 30 pounds. And initially, they are happy. Initially, that's what they want. After a short period of time, they start to get back into their old patterns because it wasn't what they thought it was. People experience this

with plastic surgery. If I only got this, if I get this breast augmentation, I'm going to feel great, or if I get this surgery on my nose, I'm gonna feel great. People experience this with winning the lottery. There's some great studies on people who win the lottery, where they go in, they win the lottery, they win $10 million, they're happiness spikes for about a year or two, and then it goes right back down

to where they before, even though they have more money. So, it's important to note that it can definitely get you somewhere, but it isn't going to keep you anywhere for the most part. It's a very difficult thing to process for a lot of people. I think what Adam said is very important. It's true getting there sometimes is better. It's easier to teach. But here's really the thing two things I want to cover your first motivation

is overrated. Motivation is a state of mind and a state of being that is temporary. Just like happiness, just like sadness or anger or anything else. You feel very motivated. It isn't hard to do something. It's when that goes away. Now what? Like what do I do now that the motivation? Well, that goes away now. What like what do I do now that the motivation? Well, I've got real change actually happens. Yeah, once you get through that phase of because Yeah, motivation can only carry you so far. Right. So a couple a couple techniques one is Make your exercise or your nutrition or whatever a part of your personal culture So what I mean by that is if you, every Monday, Wednesday, and Friday, you wake up an hour early and go for a walk

and do exercises, do it long enough and make yourself do it long enough to what becomes a part of your culture. This is just what I do. Now, for people who think that sounds silly, we do this with a lot of things. I wake up every morning and I have coffee every morning. It's part of my morning culture. Or before I go to bed every night, I like to read, you know, an article in this particular

magazine, or, you know, I brush my teeth at the exact same time every single day. It's really no different than any of that stuff. If you use something long enough, it does become a part of your culture. The second thing is, for it to become intrinsic for you, it needs to be driven by the purpose and by the process, not by the goal. So in other words, I exercise because I truly value and enjoy that time. It has nothing to do with the goal of getting stronger or burning body fat or changing my body.

That's secondary. That's a secondary thing. But exercise for me is something that I enjoy so much in such an important part of my life because I really respect it and I enjoy it so much that I don't miss the workouts. And my goals can change. My goals can change all the time.

They can change from wanting to build muscle and strength, wanting to get leaner to alleviating stress. There have been times in my life where it would be impossible for me to progress with my exercise. Very difficult times in my life. Like when I went through my divorce or when my family member got diagnosed with terminal cancer. Both those times, I was not working out

and dieting or eating a particular way to change my body. I was doing it because it made me feel better. It was my place of solace. It was my hour of meditation if you will. Yeah, and I think too. It goes back a lot to when you talk about working towards loving yourself as, you know, the motivator as opposed to like what we talked about and we get in, you know, like all the insecurities really driving you to work on these things about yourself. It's like it's such a different mindset going into a workout or exercising when you're doing it to benefit your body versus like, I need to get rid of something or I suck at this or it's just a different motivating thing that brings it into more of an intrinsic focus. What is it? Go ahead.

This is a really tough one, and but I had to fucking great question because going back to the analogy that I used with the drive for money, because it's very similar. My whole life, I was taught that money is the root of all evilness. I was taught that love is everything. Money doesn't mean anything.

And yet, I was still extremely driven to get it. So I could sit here all day and tell you that, you know, focusing on external things like the way you look, how tall you are jumping about all your insecurities that, oh, just stop thinking about it. And but it doesn't matter. Everyone's going to def year that and continue because because inside of them, they, they truly believe that. So for me, I think part of this process, it's extremely important to actually drive towards this external goal at first. And then as a professional, if I'm doing a good job,

I'm and Sal gave an analogy one time with his son when he would wrestle in a jiu-jitsu match and win or lose and the lessons that he would give them give him afterwards He wouldn't talk about winning or losing So it's not about getting the goal or not getting the goal He would talk about the process and what he learned from that and that is what you try and do as a coach To somebody who's heading towards these goals So I think having the external goal is totally okay, but along the process

I'm teaching people like when they when they put the work ethic in, what they got from that and what how they feel inside and connecting those dots with how they feel and what the work that they're putting in, that starts to help to connect that message to, it's not really about the 20 pounds. You're stringing it all together for them to understand along the way, along the way, right. And then the feedback. And then when they get there, then we can then we can discuss all the things that we learned

during this process and what was really going on behind the scenes psychologically, emotionally, internally, that will help them connect that. Right. Because a lot of people are disconnected that like that's their mentality towards, you know, this workout in particular. Right. I'm trying to fucking get rid of this stupid fat. No. You know, and then realize they're caught up in particularly. Right. I'm trying to get rid of this stupid fat. And then I realize they're caught up in that.

I don't care how many people could tell me that money is not the answer. It doesn't matter. Because if you didn't have it, and it was so important to you growing up, I don't give a shit who told me otherwise until I did it myself. And then now I didn't have a coach

to coach me through this process. So it is a little bit different. Now if you're a trainer and you have a coach to coach me through this process. So it is a little bit different now if you're a trainer and you have a client that's struggling with this It's okay to lead them towards that goal but coach them along the way because another thing you have to understand that If I come if you which most people are gonna come to the gym with these external goals and you tell them like Oh, we shouldn't focus on any external stuff. You're not gonna have any business Nobody's coming in nobody's good to hire any business. You're not getting it. No one's coming in.

Nobody's going to hire you. No one's going to hire you. So you've got to kind of give them what they want, but then along the way, you're kind of educating them on the real important things. Like, hey, how's your sleep going? You notice your sex drive right now? Look at that. When you actually string these days in a row of exercise, eating well, turning your electronics

off, pay attention to how you're feeling. You know what I'm saying? So you start connecting those dots along the way you're going after this external goal, but you're getting them more connected internally while you do it. I find this is a much better way of approaching this than trying to convince somebody.

Good coaching. Yeah, that's just good coaching and reps. And that's what it's gonna take. And lastly, when you're in the state of mind, if you're motivated through these external factors and you wanna try and move yourself, or you wanna move a client to these intrinsic motivations, you know, have some compassion for yourself.

Now this is a mean you feel bad for yourself. What do I mean by that is, I think a lot of times we treat exercise and nutrition as either a punishment or a reward. And it's really no different than when you have kids and you use food as a punishment or reward. And it's creating these bad relationships with both of them. It's bad associations with both of them.

You know, if I go to the gym and I'm thinking to myself, I hate myself, I'm going to exercise a particular way. I'm probably going to work out harder more frequently than I need to or that might be too hard I'm gonna pick exercises and things that are gonna give me more pain because that's what you do when you're punished Someones you give them pain. I'm not going to listen to myself as Effectively as I normally would because who's gonna listen to somebody that's an idiot or somebody that's that I hate this person because they ate this food Yesterday they shouldn't over because they missed three workouts have a little bit of compassion with yourself and then take care of yourself And I mean that in the in the best sense that doesn't mean

You know, I'm gonna go eat whatever I want and just sit at home and watch TV all day because that also wasn't taking care of yourself You know think of it in that sense like if you take care of your child You know giving your kid whatever they want to eat, having them sit around, never move, never giving them discipline, isn't taking care of them either. It's also doing them damage. And the same thing goes for yourself. So have a little bit of compassion.

Think I need to take care of me. What is taking care of me and then watch how that directs you and how that turns into that more intrinsic motivation. You want to find out what beef came from? What? So beef is the meaning to complain. That's what beef means. It means to complain.

It's a coinage of the mid 19th century. This quote comes from an anonymous burglar, Memoir, published in New York in 1865. How weird. And it became part of the lexicon. You got you got chicken. So it's for dinner. Next question is from Harriet Edwards for 10. Are there a lot of myths about bread? Why is it demonized? Is there a place for bread in a healthy diet? Hmm. Wow. Yeah, there is a lot of myths. But you were saying you don't miss it, huh? I don't, man. I tell you what. Here's the thing with me. I had I used to have bread at least two to three times a day. I would have it every morning for breakfast

Toast or what? Well in the form of toast, bagel, breakfast sandwich, agal waffles, something along those lines, right? So this was a a something along those lines, right? So this was a a staple and then I lunch was I had every day would have quiz nose, toe goes subway type of a sandwich and then dinner I would have some sort of a bread must muffin whatever something going on with dinner So I ate bread religiously for a very very long time and I absolutely still this day loved it but for a very, very long time, and I absolutely still this day loved it. But when I started kind of diving into all these things that could potentially be causing

my flare-ups, like autoimmune, I have psoriasis. Bread was one of the first things that I thought to try and eliminate and to see how I would feel. And the difference, huh? Well, a couple of things that I noticed. For some weird reason, the bread, when I was eating a lot of bread, I had a lot of ups and downs with my energy level. Like I wasn't consistently,

didn't feel consistent with my energy. I felt good afterwards, and then there'd be like, I'd feel with thargic, maybe an hour or two after the fact, I would have a meal, like I wanted to get napped, I'd have to have a big sandwich or something. So I noticed that,

and then I also noticed too, I was retaining and holding a lot of water Now there there's a lot of variables that come in there because obviously if you're eating bread three times a day That's a lot of carbohydrates for every three grams carbs. You're holding three ounces of water So obviously somebody which is also why when we go ketogenic diet a lot of people lose a ton of weight at first is because not just because It's good to not have that all that shit in there, but it's also because your body's not holding as much water. So that, I noticed that, my stool, stomach, things like that,

and then I eliminated it. Maybe for like a week or two, it was like a challenge, and then I never missed it. And then I just use alternatives. Like I love like the Cali flower pizza bread, like that makes me feel like I'm getting that type of a texture, and I the Cali flower pizza bread like that makes me feel like I'm getting that type of a texture and I Use Cali flat. We do make use like a mash and I use a lot of different things that

Replace it and it doesn't bother me now that being said Occasionally I'll I'll allow bread in there and I find that in moderation I don't seem to have those issues now if I were to go back the way I was eating before, it'll only take a couple of days before I start to see should have. It's interesting. I'm not a huge bread person either, but I have, like, in the past, eaten a ton of bread, and that was something that was always like,

in the diet, especially for lunch, having sandwiches, stuff like that, but I don't really do that anymore. I do however have sourdough bread every now and then. And that like for me, it's nothing that really affects me too much as far as like my gut is. You know why? It's the sourdough probiotic in there. Well, no, sourdough naturally is very low in gluten. Yeah. Because of the way it's made. Real sourdough. Sometimes you'll get the space out of it. It has to be the real sourdough.

Doesn't thrive market have this? Don't they have? Do they have the sourdough, sometimes you'll get the state sourdough. It has to be the real sourdough. Real sourdough? Doesn't thrive market have this? Don't they have? Do they have the sourdough if they do I'm ordering? Well, so I go gluten free, typically. I'll talk about that in just a second, but I go gluten free the- Do they carry it? I don't even know if they carry it.

I thought they could. So they have this Pamela's gluten free bread mix. Okay. So you guys ever seen Pamela's? I like whole foods? Yeah. It's a pretty common, and I like it. You can make really good bread with it at home, homemade bread,

and it's totally gluten free. I'm gonna look up the ingredients right now. Yeah, see, it's like sour gum, tapioca flour, sweet rice flour, brown rice flour, you know, inulin, white rice flour, millet, honey, molasses, rice bran, so it's pretty good stuff. I'll take that and I'll make homemade bread for myself that sometimes I'll toast and I'll use it, you know, put butter on it because I like it's like a conduit for butter

Is it hard to make? I mean you need like a bread maker to do it or is it just like throwing the oven? Nope not hard at all Oh really? So and it got a good price to it's a 19 ounce bag is 425 I believe which is like wow cheap Yeah, 425. What's the Cheebie gluten free original cheese bread mix? There's a lot of, there's a lot of, you know, it's cool about reminds me of a man, you remember

red lobster? You remember red lobster, the little cheese, do they still do those there? I remember lobster. I remember every guy in the red lobster. Yeah, I never tell you guys that in junior college when we were all broke kids, we used to go, and okay, so I know somebody on the forum

will say something about this when they hear it. So if you've had this red lobster, the red lobster cheese bread that they have is to die for, and they bring you out this little basket, and so there was four of us buddies that were all broke going to college, and we would, one guy would order lunch, and he would normally order some whatever popcorn,

shrimp, sampler, bullshit or whatever. And then the other, which we eat the bread. We eat the bread. We eat the bread. Game is just around. We did that this place called Mama Mies. We had like, oh, the best bread.

And you dipped it in this kind of cream cheese, like mixed sauce thing. Oh my God, like mixed sauce thing. Oh my God, it's so good. Terrible. Yeah. So here's the thing with bread and wheat in particular in flour made from wheat. A few different things. First wheat,

it looks almost nothing like ancient, like the ancient wheat that we used in ground with stone to make bread way back in the day. Wheat now looks very, very different. We've bread it, no cupun intended, to be much thicker, much more durable, to have much more energy, more calories, aka more calories per stalker, whatever you want to call them. They look very different.

In fact, if you go online and look up, what it ancient wheat versus modern wheat, you can them. They look very different. In fact, if you go online and look up, what it ancient wheat versus modern wheat, you can see that they look very different. So there's that number one. I've heard, so do you know much about like heirloom pasta? And like, no. Okay, so what I heard this, I don't know if it was on Joe Rogan's show or not,

but they were talking about like, you know how they, they have heirloom tomatoes. And like the difference being in Italy, like when I remember you talking about when going over there, you didn't have as much of an impact in certain kinds of pastas or breads. And so the way that they grow it, I guess,

it's not, it doesn't have the density of gluten that it does out here. Well, you're right. So American wheat is much higher in gluten than the wheat that they'll use in many European countries because more gluten means that it's stronger and you can make soft bread with it, which Americans love that really soft bread

which in Europe they tend to have the harder stuff. So the wheat here is got as much higher in gluten. So a lot of people will notice that here, they'll be intolerant to bread and pasta. Then they'll go to Italy. I just like to have my family. They'll go to Italy and be like, I can have the bread and the pasta here. Here's the thing with it. It's definitely been, you know, over the years changed.

So it looks very different, it's much higher than gluten than it used to. It's also many times in American markets sprayed heavily with herbicides. Now I know what you're thinking, why are they spraying wheat with an herbicide if it kills the wheat? Well they use it as a desiccant to make it dry and be ready faster. And because glyphosate like roundup are perfectly legal to spray on food, they can do this like crazy. So you're also getting, typically, unless you're having organic wheat, a nice dose of glyphosates.

Now, glyphosates themselves cause some serious problems. Glyphosates have a very bad interaction with your gut microbiome. They do damage the junctions that connect your gut cells so they can cause gut cell permeability or gut permeability. So they lead to leaky gut. And gluten itself is just one of those things that the immune system will recognize faster as a foreign invader.

So if you have any gut inflammation, which is most of you listening, and you eat something, a lot of something, like we do with gluten, because it's in everything, bread and wheat and flowers and almost every process product that is out there, you have an inflamed gut, you're exposing yourself to gluten, which your body is likely to recognize as a foreign invader.

Now it's leaking through your gut in areas where it's not supposed to because of the inflammation. You're recognizing this as a forn and vasody develop antibodies to it. And now you get an autoimmune reaction to gluten where you notice I use the bread and have no problem. Now I eat bread and I get real bloated and I feel real lethargic where I get skin problems. By the way, Adam is a very common issue that people will get with gluten sensitivities from leaky gut, super, super common. So if you find that you get acne, or little psoriasis, or rashes, and stuff like that,

it could be from... Oh, there's no gluten. So one of the things I, when I said that right away, I'll know in about two or three days, my psoriasis is the first thing to show me. Like right now, my diet's been pretty dialed in right now and my skin is the best it's ever been. And I know that if I would have like a pizza, a burger day

and then like another day of like sandwich or what that by day three, like all instant, and it starts me, I'll itch and I won't, I don't even itch right now. When my skin is good, I have no irritation, I don't even itch. And I, the other day I'll itch and I won't I won't I don't even itch right now when my skin is good. I have no irritation I don't even itch and I get their day I noticed it I really started to put this together by that because it takes a couple days of it to build up and then for the psoriasis to really get bad It I don't notice it for like a week later But what I I now have been I've now connected like okay

If I have a big togo sandwich and a pizza and maybe something else in a day, by this already by date, the next day, I'm itchy. I'm not, my skin's not showing the flare up really bad. I'm not, my psoriasis doesn't look awful. My skin is a little awful, but also, and I find myself picking at myself, itching. And then by day two and three, now I start to see it, start to fall.

There are other things in wheat that have inflammatory effects in a lot of people. There's wheat germ, a glutinine, there's amylase trips and inhibitors. All of these can contribute to gut problems. Also gluten, your microbiome isn't so fond of it. So it's not necessarily beneficial for your gut microbiome.

So when you add all these things up and you're eating wheat or you're eating bread or eating pasta in the presence of some gut inflammation, now you have a problem. And this is why when I coach people, first off, most people will I'll have, I'll notice some symptoms of gut inflammation. So most people I tell them to remove bread and then we'll slowly reintroduce it to see if there's a problem. And I tell you what, nine out of 10 times, literally,

there's that one person that doesn't have a problem, but 90%, you know, 90% will do better off without bread. Even if I replace the calories, even if the macros are the same, everything else is the same, that tends to be an issue. So gluten free and issues with gluten is not a, it's not a fad, it's huge in the market for a reason. As our gut health gets worse and as our microbiomes

become less and less diverse, you're gonna see more problems, especially as we continue to spray like glyphosate's on everything, so here's my advice. If you are eating bread, go with organic, that'll reduce the amount of glyphosate exposure and go with sprouted wheat, sprouted wheat, is easier to digest on the body. Ezekiel bread uses lots of sprouted grains.

People tend to digest that a little bit better. For everybody else, I'd say, I'd say avoid it. You know what, not if you toast it. We talked, I think, a little bit about this to their day. You know, what it tends to be We talked I think a little bit about this to their day. You know what it tends to be like this may not even be an issue for you like everybody is so unique and different in my experience and the people that I continue to help with this it's it almost always is something that you you've abused for a long time

Like I was some everything contains like flour gluten it If it's processed, it has it in it usually. Right, so if you're somebody who is eating a lot of those foods and you have been for years, it could be something that. And so, and of course, a majority people are and there's a lot and we're on autoimmune is on the rise. So this is where the demonization of it comes from, right? Because it's exploding, a lot of people are connecting that. That doesn't mean that nobody can ever have bread anymore. It just means this is something that you may want to look into.

If you have any sort of gut issues, skin issues, and I mean, honestly. And gluten free doesn't mean healthy. Right, right. And even if you don't have those issues to be aware of that, I wish I had the knowledge now, because I mean, I used to eat ice cream every night because I could, because it didn't make me fat,

because I've burned so many calories, so I could get away with it. But I wish I would have the sense to eat ice cream every night because I could, because it didn't make me fat because I burned so many calories, so I could get away with it. But I wish I would have the sense to know that I could be setting myself up for gut issues in the future because I was abusing it that much, because I was eating it that frequently. So if you're eating bread really frequently, even if you don't have issues now and maybe you're young, look out because after doing that thing.

And that's a good point. That's why rotating your food. It's one of the reasons why rotating is a lot of your food, it's one of the reasons why rotating, is a lot of reasons, but that's one of the reasons why rotating your food is so important because if you do have any amount of gut inflammation, any amount of hyper permeability of your gut or leaky gut syndrome, then if you're eating anything,

a lot of, you're increasing the risk that you'll develop a immune bodies to it and you can cause yourself a problem. This thing can happen with anybody. I've had people with food intolerances to like spinach, so it can happen with almost any food. Next question is from J-J-Y. Strategies to combat seasonal effective disorder. What the fuck is that?

These are all effective disorder. You guys never heard of seasonal effective disorder? So this is a real issue, and this is when... Scoomy. So during the winter months, in particular, as it gets darker... Like you get more depressed. Yeah, and it's... Oh, this is common in Alaska and...

Well, very much more common. But it actually can happen anywhere, even in sunny areas. It can, but it's really common in those areas, right? Yeah, not nearly as common in a place like that. Okay, okay, okay. I didn't know that it was called something. Yes, it's really common in most common in those areas, right? Yeah, not nearly as common in a place like that. Okay, okay, okay. I didn't know that it was called something. Yes, it's called sad.

It's literally the acronym is sad. Seasonal effective disorder. Oh, no shit, I didn't have that. So scientists aren't quite sure what causes this in people, but there's a lot of interesting speculation, one of which is you're just exposed to less sunlight. In sunlight, your circadian rhythm runs off of it. Sure, that's one of those of it.

And vitamin D production, you know it's funny, there's been some interesting studies now trying to figure out why certain viruses tend to emerge in the winter seasons. Like why does flu season even exist? Like why is there a season like that? Right, right, why do we never get the flu in the summer? Or rarely ever, right? And part of the reason, one of the more, one of the prevailing theories is that

because we're getting less sun exposure, our vitamin D levels decline. And vitamin D, if you're in a deficiency or if you're slightly low in it, it will cause depressions in your immune system. Your immune system will not function the way it should. You'll have an increased risk of autoimmune issues and an increased risk of infection.

I would think that the endocrine system would have something to do with that also, with you not being able to control the hot cold from the difference between that two. Well, I have to have something to do with that. They think it has to do with the sunlight, you know, sunlight and vitamin D. So some of the things you can do to combat this include exercise, movement, which always makes you feel better, but also include getting more sunlight. And if you can't get a lot of sunlight,

if you're in one of those areas, then take vitamin D. Vitamin D for people with seasonal effective disorder, vitamin D is a pretty effective strategy for some people. The other thing that you can do is light therapy. I was just gonna ask you, this is something where you would use the Joe. Like I would totally use it for somebody who,

that you, June would be something you could use or they have these full light spectrum lights that you can buy really cheap that, you know, we still hooked up with him, Doug. Yeah, we still, we still hooked up with you. Yeah, what is, is there a code? Yeah, no, do they get a discount? I don't know, I thought that was just something we do.

Yeah, I believe it's juve.com. That's J-O-O-V-V.com forward slash. There's no H in there? No. No, forward slash, mind pumping, you get a discount. So light therapy can help a tanning booth. Believe it or not. I was gonna ask you about that.

Yeah, because I mean, it just makes sense if you're that deficient and you're not getting any sunlight at all. I mean, the artificial sense if you're if you're that deficient and you're you're not getting any sunlight at all I mean the artificial version of it is better than that Dude if you have if you have seasonal effective disorder and you go see your psychologist or whatever psychiatrist and you don't want to take you know SSRI drugs or antideghi because sometimes they'll prescribe that stuff which I don't recommend But you know that again, I'm not a psychiatrist, so do whatever they tell you. But if a lot of times people say, no, I don't want to take these powerful serotonin manipulating

drugs, then what they'll tell them to do is to go tanning like a few times a week. And for a lot of people, it helps them because it gets their body to produce those feel good chemicals. So, that's all a lot of a part of it. The other thing is this, it's hard to separate the physical from the psychological. It's very hard to do that, because you could also have people that you test their vitamin D levels that are normal.

Right, physically everything is wrong. Yeah, they'll go psychologically depressed. They'll go tanning and they still feel shitty and it's like, why do I feel shitty around winter? Well, I'm gonna speculate right now, but the holiday season tends to do one of two things in people. It's polarizing, huh? Yes, super polarizing.

There's people that love the holiday season, and it just makes them so happy and Thanksgiving and Christmas is here, and it's cold, and I can't wait to bundle up, and be in front of the fire, and have, you know, hock cocoa and all that stuff. And then there's people who are like, I fucking hate the holiday season.

I don't have a good family, it's expensive. I gotta buy all these presents. I got four newaries. Yeah, there's a lot of traffic at the mall. It's super busy. You know, I gotta do all these family functions. I don't like these people. This is me, bro.

This is something that I've had to deal with most of my adult life. And it took me until my mid 20s to get a hold of it. And it's crazy you went this direction, because this hits home for me, because this took a lot of mental work for me, like, and just my attitude towards it versus trying to physically overcome it,

and it mines deeply rooted to growing up, holidays were extra rough at my house. I had a, everyone knows that I had a rougher childhood bringing, right? Everyone, but I know everyone's dealt with something, right? So I grew up in the verbally, physically abusive kind of home where holiday seasons would come around and being that we, being that we didn't have a lot of money, it added extra stress. So we were, my parents were always really fighting around the holidays. They fought year round, put around the holidays with, you know, kids and having five children and not

having a lot of money, food and presents and all these things. It would cause all this stress. And then for many years, when I would, you know, as a kid, I would get money from relatives for my birthday and my family would take the money to use to put food on the table. So imagine if I was trained this way as a young kid, now I become an adult, and I don't have to have holidays if I don't want them. I don't need, now I can do whatever I want on holidays,

and I get in relationship, and I've got a girl who just loves the holidays and celebrates it. This was something that was very, very tough for me to, and something I still to this day have to work on. And most of it isn't something physically, it's mentally, it's learning to, right, it's the association with it. And I had to learn to let go of like, you know, these people aren't bad to me. They're not going to take my money. There is lots of joy. There's lots of other things to be happy about. One of the things in this might seem silly

to somebody that I started. I'm probably on my eighth or ninth year now. Maybe more. Yeah, we're gonna do it again this year. Yeah, absolutely. So, and I do it right after Thanksgiving, I adopt a family that I Christmas shop for. And because, and this, what started this for me was.

That'll make you feel good. Well, here's what here's what I have I have a hard time receiving receiving gifts So anybody who knows me knows on the worst person. That's why I don't buy anything. Yeah, don't don't buy me anything And it's because I've turned that emotion I've turned that emotion off for many many years You know obviously if you're a kid and you have you're having all these tough times and holidays What you eventually trained that kid to do is Become numb is become numb to that feeling of joy and excitement because I didn't get it

So then I decided I'm not bothered or excited anymore So then you get in your older years and someone comes and he gives me a gift And I'm like, oh cool, thanks and they're like Jesus Christ man I spent a long time making that or I bought this was really expensive and expensive and I just don't have that, I can't express that and you guys know how real I am, I can't fake it either. So I would just tell people like, don't get me any gifts. So when I started to do the adopting a family,

it really changed a lot for me to be able to give to people for the holidays. And so this was something during these times that really helped me. It takes it, it's not about me anymore. It's not about what I like. I don't like my own fucking bullshit issues. I'm dealing with since I was a kid.

And now it's about this family. And a family that, and it makes me feel good because I, there's always people out there that struggled more than you did. And when I see this, it makes me feel like my life wasn't that hard. I'm not, it wasn't that bad, you know. So what, I didn't get all these things for holidays.

So what, I grew up in abusive home, I'd dad died, whatever. Like somebody out there that had it 10 times worse than I did. And it really puts that in perspective when I go out there and I do these things for family. So the psychological part is the game, right? That's the game. The game is to be able to break through mentally first before you start addressing, I think,

all these physical things. Excellent. Next question is from Meg Eisler. Is there anything I can do to prevent my metabolism from slowing down from doing more endurance training for a 25K? Can I counter it by doing less Metcons slash CrossFit and just lift heavy? Yeah. Depends, depends on how well you want to do with your 25K. Yeah. Metcons slash CrossFit and just lift heavy. Depends on how well you want to do with your 25k.

Yeah. If you want to do really well with your 25k, well strength training is going to help you regardless. But part of what's going to make you better at running your race is that slowing down of the metabolism is that becoming more efficient with calories. Part of the reason why you're adapting like that in the first place is because your body's trying to get better at what you're throwing at it, which is endurance running.

Now, I can tell you it'll make it worse. What'll make your metabolism slow down more is by restricting calories and by working out on top of your endurance training in ways that mimic endurance training. In other words, lots of circuits, lots of high-intensity, which should be Metcons. No, not the right type of training. Horrible combination is Metcons and endurance running. It's a lot on your body all the time.

What I would focus on if I were you, if you're doing your endurance training properly, by the way, then you should be getting all the endurance that you need from it. I would combine it with some traditional strength training just for good stability and strength. And honestly, more of my time would be spent on stability and mobility training to prevent injury and improvement. Two days, this is my prescription for this person. Two days a week, I'm running maps red, phase one.

Two days a week, I'm running maps, phase one of Two days a week, I'm running maps phase one of red and really heavily focused on strength. I'm giving myself as long, if not longer, rest periods than what it calls for. And then the other three to five days is mobility before I go on my runs. So that's literally what I would do. Two days a week, I'm getting my heavy strength

lifting with long rest periods. However many days that you're running to train for your marathon, I'm still doing that because that's my goal at the time. And then I'm including mobility, prime type of movements before I go on my run. That right there, to me, is a incredible prescription to do well on your marathon, to minimize the damage to your metabolism, build some good strength, and then also be able to take care of your body by doing all the prime type movements and mobility stuff. Exactly. At that point, now you're post-tiered chain. Yes. Strengthen the posture and change.

You're going to get that in Maps Red. What we're doing, Maps Red, Phase 1, is maybe one of the best things you can do for the post year. So make sure, because that keeps everything, you know, in check and in balance, because, you know, you don't wanna overextend yourself, always like, operating in the anterior chain. Yeah, and I want people to understand like, okay, if your metabolism is slowing down because you have, you know, H-P-A-T axis dysfunction, or because your health is off,

or because you're over-trained, like, that's not a good thing. If your metabolism is becoming more efficient, and you're, because you're training right, and you're trying-trained, like that's not a good thing. If your metabolism is becoming more efficient because you're training right and you're trying to build more endurance, and so your body's trying to become more efficient, that's not a bad thing. It's not a bad thing to have a slower metabolism.

Now it may be a bad thing in the context of modern life, because modern life means that you're exposed to food all the time and you're probably sedentary when you're not training for a race. So if you have a slow metabolism, now the problems can arise where you gain body fat and have problems. Well, now you're just talking about performance. And performance stretches you outside of like

what you would term like everyday healthy practices. Exactly. And think about it this way like a fine, you know, if we'll go extreme, let's say I want to run a hundred mile race. Let's just know where near the distance you're trying to race. But let's just say I want to run 100 mile race. It would not benefit me to go into that race with the super high fast metabolism,

where I need to consume, you know, 6,000 calories at rest on top of my one, you know, the calories I'm bringing my running. I'm screwed. I'm literally going to have to eat cheeseburgers and pizzas while I'm running this, you know, the calories I'm burning while running. I'm screwed. I'm literally gonna have to eat cheeseburgers and pizza as well as I'm running this, you know, 100 mile race. In that particular situation, I would love a very efficient body where I don't burn lots of calories and I don't burn lots of calories while moving.

So now I can run this 100 miles and I don't need to consume tons of food and I can just keep going and going and going because it's like I'm a Prius, you know what I'm saying? I'm this hybrid machine or whatever that's it. You get what I'm saying? So high performance. So buying you a pink Prius. You owe me a car with that. It is coming bro. Is that the car you're going to get? No Prius is too cool. I'm feeling like I'm going to get what's the what's the other one that's really really strong on. No, not the main. That's cool too. What's the fiat. Yeah, like a little fiat dude like a pink fiat

Oh, it's cool. No make a pink though. Just so everybody knows you're mind-pump will you guys will know when we officially made it because I lost I lost a bet to sell he made the most incredible shot ever and I said I will buy you a car We got to make a shot. I am a man of my word. I was literally across the gym We have this little tiny hoop that we put on the door of the closet, the kind that you had when you were a kid that you'd throw your laundry in or whatever, way in the corner. I'm across the gym, I got this plastic basketball that's almost too big for the hoop.

It's very difficult to be in. Yeah, no, it has to be a perfect shot. And you know, these guys make fun of my athletic ability all the time. And admittedly so, I'm not the most athletic. However, I have to really get it carnival. I have the, through sheer, he's have the a bit through sheer is amazing through sheer sheer superior intellect I can You mentioned all the calculations and I mentally will myself to be coming out to

Latvian and I made a deal I said when mine pump is at X amount of dollars we I will buy you a car if you can make this shot. It was kind of a bitch. It was fucking It made it it was the most lucky moment. I wish I said something like a million bucks. It's up crazy I wouldn't agree to that. I had to be a fair bet like I'm like hey listen We're at a certain point. I have that kind of money where we can throw that away Then I will absolutely buy you car, but you better believe he's getting you know, it's funny. I'll probably drive it I know you will I'll be great It's so great. So I'll be like dude. I also get a new Jenna. gonna be great. It'll be so great. So I'll be like, dude, I was gonna get a new Jedi.

I love this. I don't even have to get a new Jedi now. I just drive my peak fiat. So convenient. In park anywhere. Anyway, check it out. If you go to YouTube, go to MindPumpTV. If you like all the stuff that we provide you

on the podcast, all the fitness information, all the value, our YouTube channel is all different. It's all different, all new information, separate from the podcast. So you can get way more fitness information. It's 365 videos a year, and it's all categorized. So if you want leg exercises, butt exercises, core exercises, chest exercises.

If you want circuit training, you want cardio, you want fat loss, muscle building, whatever, it's all there. All of it is there. We've already been on that channel for a long time. So go to MindPumpTV, subscribe to that channel. Also, if you go to MindPumpMedia.com, we have something called 30 Days of Coaching. It's free and it's for everybody.

Thank you for listening to MindPump. 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 MindPunkMedia.com. The RGB Superbumble includes maps on the ballac, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam, and Justin

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