Mind Pump: Raw Fitness Truth - 843: The Best Creatine, the Most Accurate Way to Measure BMR, Spartan Training & MORE

Episode Date: August 24, 2018

MAPS Quah! In this episode of Quah, sponsored by MAPS Fitness Products (www.mindpumpmedia.com), Sal, Adam & Justin answer Pump Head questions about the most accurate way to measure BMR, the value of creatine, how Catrina is training for Spartan and the top 3 unattractive traits they find in women. Is being healthy becoming cool? How our generation now is having children later in life. (3:45) The Uber for cannabis! Mind Pump’s newest sponsor Eaze. (10:18) UPDATE: Mind Pump 6 Week Fitness Challenge. Justin has a hiccup in his diet, he ate what??!! (15:39) The importance of body composition over the scale. Adam physique update. (21:55) Is Sal on to something BIG?? He shares his 2nd ALL-DAY workout experience. (29:36) California: The Nanny State of the Country. CA Bill Would Make ‘Water or Milk’ Default Restaurant Beverage Choices for Kids. (35:12) Nature vs. nurture: Study on twins shows athletic destiny not set at birth. (42:42) The dominance of our brain and how it controls what we perceive to be true. (49:25) #Quah question #1 – What is the most accurate way to measure BMR? (55:32) #Quah question #2 – What are your thoughts on creatine? (1:07:44) #Quah question #3 – How is Catrina training for Spartan? (1:19:32) #Quah question #4 – What are the Top 3 unattractive traits you find in women? (1:30:02) People Mentioned: Ben Pakulski (@ifbbbenpak)  Instagram Related Links/Products Mentioned: Population Bomb - Book by Paul R. Ehrlich Eaze: Marijuana Delivered **Code “mindpump” ** Four Sigmatic **Code “mindpump” for 15% off** Feed Your Kids Peanuts, Early and Often, New Guidelines Urge Spartan Race Inc. Obstacle Course Races Mind Pump Episode 840: How to Lose Fat CA Bill Would Make ‘Water or Milk’ Default Restaurant Beverage Choices for Kids Muscle health and performance in monozygotic twins with 30 years of discordant exercise habits selective attention test – YouTube How Emotions Are Made: The Secret Life of the Brain - Book by Lisa Feldman Barrett Cornsweet illusion Your Brain on Creatine Creapure Get our newest program, MAPS Split, an expertly programmed and phased muscle building and sculpting program designed to get your body stage ready. This is an advanced program and is not recommended for beginners. Get it at www.mapssplit.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. 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 You insure your car but do you insure YOU? If you don’t, and you are the primary breadwinner, you will likely leave your loved ones facing hardship and struggle if you die (harsh reality). Perhaps you think life insurance is expensive, but if you are fit and healthy, you can qualify for approved rates that are truly inexpensive and affordable. To find out if you qualify for the best rates in the industry, go get a quote at www.HealthIQ.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 program, MAPS HIIT, an expertly programmed and phased High Intensity Interval Training program designed to maximize fat burn and improve conditioning. Get it 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/mindpump 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)

Maps is built on top of an old forgotten creed of truth. Freedom, liberty, and grit. These three fellas, sour, Adam and Justin, have built maps bodies right here in the good old usv. They built these bodies to last and endure through the toughest of terrain. Mug, rain, or snow. If your body is running on anything else, heck, well, Godspeed, I'll see you in hell. Whoa, Maps America!

Make sure you go check out all our awesome maps programs at MindPupMedia.com. If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salta, Stephanie, no. Adam, Shafer, and Justin Andrews. In this episode of MindPop, here.

For the first 50 minutes, we do our introductory conversation. We start out by talking about having children later in life and a declining population in some countries. Adams making the case here. We talk about mind pumps, newest sponsor. Super excited about this. It is a cannabis delivery company. It's available only in California.

You heard it first. We're the first. It's ease. The company name is ease. E-A-Z-E. Now, you go online, you create your own account online. First, we're the first. It's ease. The company name is ease. E-A-Z-E. Now, you go online, you create your own account online, you have to provide your phone number,

you have to have a valid government ID because you have to be 21 or older, you wait for an approval, it takes about five minutes, and then you browse local products from local dispensaries and they literally deliver it to your door, check this out, we are hooking you up. So if you go to ease.co, that's eaz.co forward slash mine pump, you can get $20 off your first order.

Then we talk about our six week challenge update. Justin might have lost. He made it done one thing. Screwed him up. Yeah, right. It was one little tiny hiccup. She's got him, bro. Here's the cheese we give him.

You know what, I was just trying to give you guys a little like extended arm. Yeah, but here's your little flag for you. But four sigmatics activated charcoal lemonade came to the rescue. Now we are sponsored by four sigmatic. If you go to four sigmatic, F-O-U-R-S-I-G-M-A-T-I-C dot comfort slash mine pump,

and enter the code mine pump. You will get a discount. We talk about Adam's contest progress. He's kicking ass. You should see his back. The love handles are disappearing. We talk about my second all day workout update. California's proposed kids beverage law.

Ninny state. We talked about the muscle fiber study and the selective attention test. And then we get into the questions. The first question was, what is the most accurate way to measure your BMR? This is how many calories you burn on a regular basis. So we teach you that in this part of this episode. Then we talk about creating. The next question is, what do we think about creating? Is it the greatest supplement of all time? Or is it crap? The next question was directed more at Adam Katrina, his girlfriend who you've made have heard of, is training for Spartan races. What does her training look like and how should someone

train for obstacle course racing? And then finally the last question, name the top three unattractive traits we find in women and why. People apparently want to know that. Also, I'd like to mention, maps, performance, are athletic and functional training program, gets a lean and gets you moving like an athlete. 50% off all months long, go to minepumpmedia.com, use the code green50GREN50, all one word, get 50% off again,

that's at minepumpmedia.com. You know, there's nothing more enjoyable than the sound of a child's laughter. Unless, of course, you don't have shoulder. Then it's creepy as fuck. You don't want to hear that shit in your house. Like randomly in the middle of the night. And then it's really scary. But if you have kids, it's nice, it's a nice thing.

My best friend had his this weekend, man, that's what I was doing. Oh, yeah, both of them. You see the first one among your friends? So they, no, no, no, it's a nice thing. My best friend had his this week kid, man. That's what I was doing. Oh! Yeah, both of them. You see the first one among your friends? So they have, no, no, no, there's second one, right? Now I'm the last man standing, so I officially win. I can now have a kid.

You, was this the bet? Yeah, of course. You know who's gonna not be winning? You didn't make it. When you're old and you have young kids and their kids are out of help. So now that they're gonna laugh at you. The beauty that, yeah, see, I disagree with that. The beauty of that is that out of house. So now that they're gonna laugh at you. The beauty that, yeah, see I disagree with that.

The beauty of that is that out of all of my friends I'm by far the fittest and the healthiest. Oh yeah, you're good. So even if they've got a three year, a five year, fuck, I'll take a 10, 18 year, fuck it, head start on me. I'll still be in better shape. That's true, your bones will be good. That's what's good, that's good.

That's gonna be a mobile 70 year old for sure. That's what's different, that's what's different today than, you know, 20, 30 plus years ago is the generation and even the generation coming up now, they're just more health conscious. So we're taking care of ourselves better. Yeah, we see, I know as an over-generalization, the population is getting fatter and getting sicker, but people are more aware. I mean, it's my neighborhood, dude.

It is, they are more aware, in fact, studies show that millennials and younger, eat more vegetables than their parents do. It's becoming, it's starting to happen. Yeah, it's starting to happen. Yeah, being healthy is becoming cool. Yeah, it's becoming, they're growing up with better information available, too.

You know what it is, more than that, it's that, plus, it's like smoking, we talked about this in the past episode recently. It's like smoking where you had, you now can see several generations and you can see the effects of poor eating. So now kids growing up are like, okay, we know what's going on here. We need to like, we need to back pedal a little bit.

You know what I'm saying? Right, right. And you're seeing now parents, because I went, so I have my kids coming up this week, they're gonna be with me for a week. And I went to the store, the grocery store to get snacks for them for school, because they have, you know, they'll do recess.

And they start today as well. No, they've already started. They already started. Yeah, they already started. But I went shopping for them. Some in the kid's section of snacks, and it used to be pure shit, like pure garbage, all the way up and down the

I'll lunch a bullseye like now gushers now there's and it's still mostly yeah exactly now It's still mostly that but now you see like one fourth of the aisle is yeah Maybe not super healthy, but you could tell they're trying to be you know I mean, it's like organic and you know lower in sugar and then you look at the back I'm like okay, you guys are an ish. Yeah, you guys are you guys are doing better, you know things are doing a little bit better So right now I think so so I think it's because it's become what it is You know all the stats are pointing the stretch in two that people are having kids later and later and later like I mean Just our parents generation. Yeah, they were it was normal to have a kid like a 20 years old where it's becoming more

Normal to have a kid in your 30s and beyond you know, you know, it's becoming more normal to have a kid in your 30s and beyond, you know. You know, it's funny, what's funny too is for a while there, especially in the 60s and 70s, there was this huge scare that the, that the world population would get so big that we would run out of resources and we wouldn't be able to feed ourselves. I think it was a book called The Population Bomb that was written back then that was, like it caused all this, like, freak out. Like, oh my god. But when it ends up happening, what's ended up happening, this is why you always gotta be skeptical

when you have experts come out and warn everybody about what's going on. We've gotten better at producing food. We've gotten way better at distributing food. So now we have more food than we did before, even though there's more people. And you know what happens to societies as they become more modern and wealthy?

They have less kids. So the world's population is gonna peak and then flatten out and then start to drop a little bit. Because like you'll see this, like America is one of the only, I guess advanced nations that is actually producing more, that the population is actually growing at a rate that would sustain it. A lot of European countries are not. Like, I know in Italy they actually are paying people to have kids.

Wow. They're not having, Japan is negative population. That's so weird to me, like, how that math works out. Like, how do they figure that out? Just because you've slowed down that rate and now all said, no, it's not going to, the whole country is not going to die off the government well so if you have the women government so I'll explain why so if you have a government provided services what you're basically looking at I get what you're saying so that it's upon these that's the concern it's that's nothing to do with like the race is going to die your face in my paycheck yeah it's like it's not like all

send to talians are I'm going to fall to face the earth and gonna die. You're fucked in my paycheck. Yeah, it's like all of a sudden the Italians are all gonna fall to face the earth and we won't have any more in about fucking. No, it's that they're gonna have to refigure shit out because let's say you have a huge population, let's say the population, no I get what you're saying. It's just a bigger than the population. It's a issue that we had with Social Security, right?

I mean, it's a, we had more old sick people than enough people that we're putting into the pot. So that's what will happen. It's, you know what a Ponzi scheme is, right? Ponzi scheme is when people collect money and then they'll guarantee you a return, but they're paying you based on the money that they're getting from other people.

And so it requires exponential growth. Well, if you have like systems that we're paying into, you need more people paying in the take-in out. And when the population shrinks or more people are retiring than are working or whatever, there's an actual number and ratio you can taking out. And when the population shrinks, or more people are retiring than are working, or whatever, there's an actual number and ratio you can figure out, then you start to get fucked. Then you're screwed.

So it's like Japan, I think, I think in a relatively short period of time, the average age of the population is like over 40 or 50. I mean, it's like, yeah, it's gonna be old and they're gonna have to figure out like, how do we take care of all these old China, like up to these, because I know for a while there weren't they like limiting the amount of boys

that were in the populace. Oh yeah, now they're starting to reverse on that policy. Right, yeah, because what age, how do you limit just boys? Not boys, they limited to one birth. Or one birth, yeah, okay, but the preference. Yeah, that would be stupid. The preference was having a boy, and so that was like a big issue.

Unintended consequence of that policy was, you know, hey, only one child, so then, you know, Chinese parents were selectively having a boy or if they had a girl, they'd abort it or whatever. Yeah. So now you have a bit of a problem, but they're trying to change it because they see the same thing, they need to keep Growing their population. So it is interesting But yeah, as we get wealthier and more successful people have kids later and they have they have less kids I don't think that's only that's a bad thing. I really don't think it's might be it's probably a better thing, right?

Anyway, speaking of unintended consequences first off I want to be I want to tell everybody how excited I am with our newest I want to be I want to tell everybody how excited I am with our newest sponsor dude. You're excited so the excited if you're an OG K you remember hopefully you remember these old these episodes where do you remember when we Tuck this like episode 30 or something was early on way before we ever even had a sponsor We talked about like dude. We're never gonna get any sponsors. No one's gonna touch us for the tip of the phone. And I made the comic Trojan. That's what I said. I made the comment about like Jack Daniels Trojan

and like marijuana companies like we're gonna be the, and then we started talking about marijuana and saying like, we're gonna be the first podcast that's sponsored by like a marijuana company. How cool is that? I don't think anybody in the fitness industry. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no industry were all big proponents of the responsible use of cannabis. We know the medicinal benefits, the potential health benefits for a lot of people. We all, obviously, are fans of cannabis. And ease is a company that is exploding in California. And what they do basically is, I mean,

I don't know if I can say this, but I consider them almost like the Uber for cannabis. Sure, sure. Because what you do is you order from them, they go to local dispensaries, they get what you have ordered, and then they deliver it to you, your business, your home, your work, and the deliveries, I've used it now four or five times, usually between 15 to 30 minutes.

Oh, it's fast. Yeah, usually. Usually. Usually. Now, it's fast. Yeah, usually. It's so fast. Usually. Now, here's what's cool about ease. So we talk all the time about how, you know, government will create regulations and technology is just advancing faster than they can try to regulate.

And so what's happened in California? Because we were the first state to legalize medicinal marijuana. We were the first ones to do it. We weren't the first to legalize recreational, but we were the first to legalize medicinal. Then we went and we legalized it recreationally recently, but what California lawmakers have done, which I really can't stand because this is just,

they do this behind closed doors, is they've applied so many regulations on the dispensaries that a majority of them had to shut their doors. And they're saying like, you can only have a facility in this type of an area, you have to grow your own cannabis, you have to produce your own whatever, essentially killing a majority of these dispensaries and making it difficult for people to find them and have access. So what does the market do? It produces a company like E's where that's fine.

There's a few dispensaries, a hard to get to, a lot of your favorite dispensaries are gone because you've got to make work. We'll do the legwork. We'll pick this up for you. Brilliant. Bring it to your house as a result now, E's is exploding. Oh yeah. Yeah, they're doing really, really well.

And they had been, they were on our radar literally over a year ago, and we were going back and forth. And it's hard with podcasting because one, there's just not a lot of analytics. So when we reach out to companies to work with them, like specific ones that we want to work with, you know, some of them that have never advertised on podcast, they may be spending, you be spending hundreds of thousands of dollars

on billboards and magazines and old school ways of advertising and just some companies are afraid to dip in the water of messing with podcasting. And so we had a lot of that going back and forth and I know Taylor worked his ass off to make this happen for everybody. And I'm really excited. And it's a fucking great deal for everybody.

So it's a win all the way around. I'm excited to be sponsored by them. It's a great way that we can give back to our listeners like that are already utilizing cannabis. So I'm pumped. It's my, by far my favorite sponsor. Oh, God. It's like your eyes get so excited.

Oh, dude, what's this one landed? Dude, I'm so excited about it. And I do think that this is the future of cannabis, how people, how a lot of people are gonna get their cannabis in the country. I really, really do because there's a- There's a- It's discrete, man.

It's discrete. Nice, yeah. There's still a little bit of that stigma, you know what I mean? Even just going into the dispensary, it's still kind of like, yeah, that bit of, you know, it still exists. Exactly, and I think, you know, because there's a long culture of it being illegal.

And so I think a lot of adults and a lot of people would much prefer to go online, order it discreetly, pops up at your door, they show up, you show them your ID, you get the whole thing, whatever, and you're set. Well, especially for trying it out, you know, like as far as like somebody who, especially like my wife or somebody like that,

where it's just like always had that stigma, but like, you know, well, maybe I want to try and see if it's something that I can like just, you know, in the comfort of my home and give it a shot and like, you know, it's way less judgment that way. Yeah, I couldn't believe how easy it was because when we first heard about him a year ago, I ordered it while we were here at work.

And it 15 minutes, the dude showed up at the front, came in and you know, you do the whole check my ID, a whole type of thing. And it was like, this is silly. This is great. Yeah. Yeah. It's fucking awesome. No, I'm super excited.

So how was your guys's weekend? I know Justin completely ruined the contest. No. I did it. It's not okay. How do you do? No, I had a hiccup. Okay, and I'm gonna be very honest. Oh, before you go, I gotta tell out how good I know how to hear about this.

I got a lot of what happened. Please. He comes in the studio. We're gonna record this morning or what? Right now. I gotta tell you from my perspective. And Adam's like, and Justin's like, oh man, he's like, I gotta go take a real quick shit. I'm like, like, are you okay? Is your stomach? He's like, no, man, he's like, I gotta go take a real quick shit. I'm like, are you okay? Is your stomach? He's like, no man, he's like, I gotta do a real quick one. He's like, I was messing around with my diet a little bit. And I'm like, oh, I said, you gotta be careful. You gotta be careful when you reintroduce carbs

because your body's super sensitive. So I'm thinking this dude's adding a little bit of rice and you know what I mean? And his body's a little sensitive. And that's not what he did. Yeah. Well, that's what I was doing, okay? So.

What do you do? I had a great all day yesterday. I was like, I had a pound of tri-tip and then like, it came to dinner and the kids were just, I guess this was all decided before I got home and I met up with Courtney and the kids and they were like, you know, we were kind of, cause today was when their first day of school, so they were like, they got to choose where we went to dinner.

And so, dude, it was like, I had no options. We went to this pizza place. I was like, I'm so fucked. Oh, pizza got you. Yeah, bro. What do you think? Bro, I had two pieces. I had two pieces of like the gluten-free.

I'm not gonna save you that bad. I was gonna help. Oh my god. It tore me up. Didn't really? Of course it did. Pizza tears us up if we're just on a normal balance diet. Dude, eating carver, diet, we're fucking forwards.

I'm laughing so hard because I'm picturing Justin at that moment and he's just like you can feel him like sweating like I was like I was pissed But it's like now he's loving it. Why it's going down. I can't hit and not really did I knew it was gonna happen. Oh, was it immediate? Yeah, yeah, it was like almost and so Anyways, like we had some of that stuff at the at the the four-sick mag, the lemonade. Oh, with the charcoal. Activated charcoal. Thank God.

So you just like started to eat the whole thing. So I'm thinking that trying to salvage it. Did it help you a little bit? I mean, I think it helped me a little bit, but then the next day, like, I think after processing it and everything, shout out to our sponsors, say this after pizza. So here's pizza. I'm still rumbling and I took a shit, but it's not like violent. So I think it would have been a lot worse

if I had not done it. So here's my fear with people who go on a corner of our diet is this, because I've been thinking that. I've been thinking, well, I'll tell you what my real fear is, because I know that too, right? If you go super restrictive, it's, yet people have a tendency,

and it's very difficult. I don't care who you are. It's very difficult to prevent yourself from doing that, where jump in you know full bore because you've been so restricted But here's my real fear my real fear is that you've avoided People avoid all these foods for so long that intolerance is actually get worse Yeah, and then when you go reintroduce them if you do it all at once Something that gave you a normal that's, that's 100% for sure. I believe 100% that's half of it.

And you know why I fear that? I'll tell you why. I've experienced that multiple times with anything that you like kind of bothered me before. Once I eliminated it for a long period of time and it's a phase of hell. Oh, dude, and then you reintroduced it. Well, that's the thing,

because I was ramping up my rice intake. And so I was like building my carbs back. So I was like, well, maybe I'll be okay, even though it was like a totally different experience. I thought, you know, maybe this will be able to process, you know, reasonably, but not, you know, so it's damn dude. Yeah, well, because what happens is, and you know what I'm saying this is,

it's all about food. I'm worried. When you look at food intolerance, it's a, it isn't immune response. That's what happens to your body. You're getting immune response. Now it's not a full allergy like anaphylactic shock, but it's similar, right?

You'll get inflammation, you'll get elevated cortisol response, you might get gut issues, you might get skin issues or whatever, you're gonna get this immune response. Well, when you look at the science right now that's coming out, and I know this because I have a nephew that has severe, like, poor kid, right? Severe food allergies. He's allergic to like five different foods severely to the point where if he just gets

cross-contamination, the kid has to walk around with an epipan. That's how bad it is. The research that they're doing, that they're coming out with now is different than when he was young, when he was born. And what they're saying now is what they're showing is that small, small, small amounts of exposure prevent these, in many kids, these severe reactions. There was a study that was done out of Israel because they found that in Israel, I think it's Israel.

I hope I'm getting the right country. But the peanut allergies, they're far lower than any other developed nation. They couldn't figure it out. And then they looked and saw, oh, there's this popular peanut rice bar that parents give their babies as they grow up. Maybe that's what's going on. And then I remember all the clients that I've trained

who would eat really clean and then all of a sudden have a bad food and have a crazy reaction. And I know myself how that happens. And so I think it's like a foreign invader if you keep it out of your diet. So now here's why you want to avoid food in tolerances. You want to give your body your gut time to heal.

So if you have a bad gut, I'm not saying don't avoid these foods, avoid them, let your gut heal. Then if you're going to introduce them, introduce tiny, tiny amounts, I need to work my pizza in. Completely. Over, over, over. Yeah, dude.

So, dude, I'm not going to, after this is over, how many slices of pizza, bro? I did two, dude. That's it? Yeah. Well, because I, yeah, bro, like I still have competition mind and all that. I was trying to be like non-asshole dad. Yeah, pizza. I didn't want to be like, eh, I can't. You know what I mean?

I still have to do life. Damn, dude. That's a hard one too because, so you mean going to get a burger or something like that would have been way easier. Oh, way better. Oh, way better. I mean, going for pizza.

I mean, all that cheese that fucking- I got- I got- I got- I was just like, really? Like throwing every other option like Mexican anything else. I would have been okay, dude I thought you saw my insta story and just threw in the towel to figure this one. Yeah, I thought that's it Bro, you look good. That's a great great transformation here. Your your love handles are gone now Yeah, the the way straight man, you know, it's funny is because you're weights the same You've gained serious muscle. I woke up this this morning,

216. So I'm down a little bit. No up. That's up more. What were you at? 215. Oh, fuck. You're putting on muscle, bro. That's really good. Yeah. So I know I'm putting on. I know I'm putting on it. It's going to be hard to judge this. You know what I mean? Fat loss muscle gain at the end of it. Yeah. Because I don't think I'm going to I don't think my body fat percentage is going to go as low as I would, I mean, obviously I would love for it to go all the way down, but I've been very careful of not to cut.

I haven't done it. I haven't done any cardio. I'm not doing anything. I would be surprised, dude. If your body weight has gone up and the difference in your love handles is what those pictures show, I wouldn't be surprised if you lost a shit ton of fat. Yeah. I mean, you know, some of it too is this, I'm, okay, I'm in the week of

cutting right now, right? So, you know, I came out the gates feeding the body, just like a teller but in the show, exactly how I handled a client is I give myself more food, more calories at the beginning. So, part of the, the love handles, I think, too, is I was probably holding more water. I mean, this is, this is what everybody does, right water. I mean this is this is what everybody does right. I mean this is how you I can create the illusion of really changing my body significantly just by manipulating water and shit like that like that's I for sure was probably totally water logged and like tons of I've got tons of carbs tons of calories in me in those first like two weeks,

and then now you're starting to see me pull that out. And I think I'm really flat. Like I can feel, if my workouts are kind of weak right now, I'm not excited, and I'm trying to mentally get through it. And this week I'll refeed, I don't know how many days yet. I haven't ran more than about a week or so of 3,000 plus calories. I've been hovering around like 25 right now.

And that's been keeping me pretty much the same weight. But I know I'm getting a nice exchange because I can see. Well, that picture was dramatic. That looks really good, man. It's coming. Yeah, that's really, really good. It's good, it's coming.

That's excellent. We'll see. I've been dialed though. I mean, I haven't had a single hiccup. Everything that I've consumed was planned. Everything that I've... Now, let me ask you this, because what really gets me excited, I can see your health has improved tremendously.

That's what gets me the most excited. That's nice that you look better and what I lot stuff. But your health, you look a lot different, and your energy is a lot different. That's the biggest thing that gets me to create. What other changes have you noticed besides your body? Well, you know, we just touched on this a little bit, what, two episodes or a few episodes ago where, you know, I sent that text message to Katrina and, you know, there's no doubt,

like, you know, and this is funny, right? So we're talking about her brother. Her brother and law right now, he's a maniac. He works like we can work and he has a job where more hours he works, he keeps getting paid more overtime and so on. So the studio grinds like 16 hour days in ship and he's right in the middle of training for Spartan with Katrina and he's just not obviously finding the motivation to get out there and train like he needs to,

to be ready for this, this is the big one, they're doing the beast, that's a fucking like a seven hour thing, right? And so, you know, and he just happens to be grinding it, work at the same time right now. And so Katrina's like trying to, she's like, get on him, like trying to motivate him to get out there and do something.

And she's like, oh, you know, I wish you would talk to him and say, listen, you can't tell him, I mean, how long did you live with me before you started a piece together and stop connecting exercise with just fat loss and muscle gain and make the connection to all the other parts of your life that it really enhances and improves. And one of those being productivity and work, I don't know how many fucking times I've heard a client sit across from me and tell me that they don't have a lot of time

or any time to work out. There's just no time for it. I do this. That's the number one objection. Right, I have kids, I've got two jobs, I've got this, I've got that, I'm just working 16 hour a day, whatever, right? And it never fails that when you start to make the time,

when you start to make that time to exercise, whether it be, you know, 45 minutes to an hour, two to four times a week, it's amazing how much it bleeds into every other aspect of your life. My relationship and communication, my stress, my attitude, my energy levels, my productivity at work. So if I were to look back at times

where I've been off the wagon and not training and grinding, because I've done this many times whenever I've started a business up where I go full in. Just sacrifice yourself. Yeah, exactly. I just fuck working out that doesn't matter. All I'm gonna do is bury myself into this business

and do that and then starts to compile after a while, and then you start to put on some weight, and you're like, oh fuck, I need to get to the gym, but then you're like, shit, I'm working seven days a week right now, 12 hours, there's no time for it. Now, all I wanna do is, as soon as I come home, is lay on the couch, I'm exhausted from all day.

But then when you actually discipline yourself to implement it in there, you start to realize that when you get home, you don't feel that way. When you get home, you're self-to-implement it in there, you start to realize that when you get home, you don't feel that way. When you get home, you're not just so drained and exhausted because you've trained and you've started to exercise. You're more productive all the way. Yeah, and then you start to get more out of your work

and then you come home and you get more out of your house. So that's, I mean, for me, Yeah, because your energy is very different. Your health has improved tremendously. Your skin looks different. You're much sharper, obviously less moody and all that other stuff. I mean, all joking aside, I'm not saying you're, you know, you're, I'm just saying, especially concerning what you went through, you did very well, very, very well. So I commend you on that.

But you can see a drastic difference in your health. And that's the part that it really makes me feel good and happy. And I agree with you and you and you push that satellite Which I think it's important audience here's it But I also like to share the other side that's important to that, you know people listen when when I look good And I I feel better about myself of course like when I when I when I carry myself were you're podcasting naked right now You didn't do that last you know right right, you know, so I appreciate it So it's a it's a calm. Oh, it's pretty cool, right? And my eyesight it's a compound. It's a compounding effect, right? Right, right, right. You know, so. I'm gonna appreciate it. So it's a, it's a calm. Oh, it's pretty cool, right? And then my eyesight, it's a compound, it's a compounding effect, right?

So if you, all these things that we're talking about, you had the health goes up, the energy goes up, the productivity goes up. Oh, by the way, you get stronger. Oh, you're sleeping better. Oh, sex drive is a, I mean, there's so many things that. It's a positive feedback loop. Oh, 100% positive feedback loop.

And we've been taught for so long to get caught up in the scale, which part of why I like doing these challenges, and this is how I started my Instagram was, I did the exact same thing when I came from a little bit further away, was I wanted to show people, like watch my weight stay the same,

and I completely change my body composition. It does not- Great example. The scale does not fucking matter and that's, I'm looking at all those other markers more than I'm looking at the scale. That's a great example, especially for female clients who sometimes get so obsessed with the scale. Yeah.

That they don't realize how different they can look sometimes just by changing their body composition and their weight staying the same. Right. You know, I love when clients would see that. It really, it's very, very, very power. But I'm most excited about. My example is to show people you can go off little and it's not gonna affect shit.

So just watch me now. Just ends up sick because you're getting all the acolytes. I'm sick. First four weeks it was all about just enough. And then also about a dramatic last night. Everybody do not even crazy. I said I figured the final week I just demoralized everybody.

Hey, I just had I just did the full day workout again and I'm telling you guys right now I am fucking on to something. Oh yeah, I am on to something. This so I did this now. This is two weeks after the last one. So it. I am on to something. This, this, so I did this now. This is two weeks after the last one. So it's been two, two weeks. I'm also, Hey, don't speak too soon.

What happens when you body fat? You got fat or dude? Well, I don't, Hey, we'll see what happens. I'm, I'm pretty confident. I'm on to something. Fuck, I would 17%. Well, I'm basing it off for,

I'm basing it off for performance. I know what I look like. I think my body's, I'm definitely getting weird. Yeah, but isn't it kind of obvious? I mean, if you're basing off performance, it's'm basing it off performance. I know what I look like. I think my body's definitely getting leaner. But isn't it kind of obvious? I mean, if you're basing off performance, it's kind of obvious that you're gonna see and improve it on that.

I mean, the amount of volume that you're adding every week around us. But it's different. It's different. If I added that volume, because here's a thing with workouts, if you're training properly and hard, and if you know what you're doing,

I've been doing this for a very long time, and I've been right now training as one of my priorities, I've been doing this for a very long time. And I've been, right now, training is one of my priorities because we're doing this contest. So I'm constantly pushing the most I could do, right? I'm constantly dancing on the line between the best, the most stimulation I can send and not doing too much to where I compromise my body's ability to recover. So I'm tapped out with volume. I know how much more I can do and how much,

you know, less I can do. And I can't, I would not be able to add this volume any other way, which is what's tripping me out. I did it all in one day. It was all spread out. Two weeks later, same perceived effort. 20 pounds added to my squat, 20 pounds added to my bench press, 40 pounds added to my row.

Same perceived effort, everything else was the same. That's a big ask difference. That's a tremendous difference. And like last time, the day after and the day after, I start to actually notice like, oh shit, I'm building more muscle. Like this morning I worked out and I went easy, but the weights I grabbed, I was gonna thought

they would feel harder than they did. And I'm like, am I stronger already? It is really trippy. I'm getting a lot of messages from people who are kind of copying it. And I don't have it structured, so I'm still experimenting and I'm trying to put together what it means, but I'm getting people messaging me

who are saying the same thing. I had a dude message me this morning who said he applied it, wanted to increase his overhead press because he was stuck at the same weight forever. He added 10 pounds to his PR from doing that one time. Yeah, it's pretty insane. And then the productivity aspect of it, you know, movement really does stimulate creativity

and it stimulates, it gets, we know exercise increases compounds that improve neural connections and basically bathe your brain in beneficial things. We know that movement also stimulates parts of your brain and helps them communicate to each other. So this is why writers, when they have writers block, what's one of the things that they typically recommend? Go for a walk outside or go for a jog or whatever. That's why sometimes some of your best thoughts

are during activity or a workout. And so again, this weekend I put together some more guides and it's like, and I can do this. I can sit down sometimes and get really into it. But man, it's like a whole nother, this is like another hack. Well, I can't wait till we all do it. I'm not quite drinking the cool aid yet,

but when we all do it together, I think we're all broke. That's good, you gotta be skeptical because I want you to be we all do it. I'm not quite drinking the cool air yet, but when we all do it together, I think we're all. That's good, you gotta be skeptical because I want you to be when you do it so you can give your honest opinion. And I never so, you're always skeptical, but that's okay because then you can experience. Somebody has to be here, you know what I'm saying? Yeah, exactly.

So I'm excited though to do it. I mean, I'm skeptical with you, but I'm also very intrigued. Like if I just thought it was bullshit and stupid, I wouldn't even do it with you. But the fact that there's a lot of things that make a lot of sense of why this would be a cool thing to do.

I mean, really the hardest thing is just, you know, somebody to take the dedication and time to say, hey, I'm gonna dedicate it. It's definitely a pain to me. Right, so that's, I mean, that's it. It's a full time. I could see why it hasn't been sold as some you know You know diet or training program and that tons of people are jumping on it because it's just it's probably not realistic for the average person to do it

But hey, not super convenient right. It's not a convenient thing at all But who fuck convenience? I'm very interested in the potential benefits of building muscle and strength in that short a period of time and and also not Overtaxing the body so much because yeah, you're right. I know I can do a workout that just destroys me, but then you're fucking hindered for the next three or four days. That's the thing. What's weird about it is, because here's the other thing I did.

So I was calculating everything out and I'm getting closer and closer, really figuring out how the ideal way to apply this is. But I figured it out, right? I'm doing, it takes me roughly 25 to 30 minutes to do each of the workouts, right? So I'm doing five of them. So it's about two and a half hours of working out. So two and a half hours, 15 sets of, or no, three sets times, yeah, 15 sets of squats, 15 sets of bench press, and 15 sets of deadlift total, right? It's for the whole day. Now, would I be able to do those, or if I was to do all

that same weight, all the same sets and try and fit it in a two and a half hour workout? I don't know if I would have, and I know how I would have felt had I done that. If I had done that in a two and a half hour, just boom, one block, I would have been trashed. I would have been completely destroyed and that would have felt like absolute garbage. Instead, the day after I felt okay, I felt good, I can tell I worked out, but I don't feel like I did that much work. Today, I was able to work out again and I'm a little sore, but it doesn't equate to how that would feel if I were to do it.

And a single two hour, two and a half hours. Yeah, no way. So it's pretty interesting. Anyway, I got an article I want to share with you guys. It's your guys' opinion. It's funny that we just did an episode and we talked about obesity and how to lose fat and we talked about kids and how we're overweight. Oh, are you talking about the one on the forum with the, did you see that was the person, how it's, no, I didn't, I did see that. This is different, but yeah. Oh, oh, yeah, I thought that's your winner, bring up the,

got what, Michael, was it Michael? Well, he posted a picture of his niece and what his dad, what the, for 60 cents, they could get that, that donut. The size of a plate. Bro, it's huge. And that was a breakfast. 60 cents and it's like this donut, like this big. Yeah, yeah, yeah, bro. It's huge and that was a breakfast 60 cents and it's like this donut like this big

Yeah, fucking huge yeah, that little kid was gonna eat the whole thing Oh, yeah, and he was because in that episode we talked about I wonder if it's gonna be at some point considered Child abuse. Yeah, I don't think there should ever be any any no I don't any laws or whatever course. No, I don't think they're coming because Especially if we if we start to push towards covering everybody's healthcare, then they'll make a very good case for regulating what. I tell you what, a lot of the regulation,

the things that we've put in place that I think are bullshit, I don't think it's one of the worst. Because if they're, I'm with you on, government should definitely not get involved in anything that I'm doing to my own body. If I choose to put drugs into it, if I just choose to do anything to myself, I don't think government should get involved. But, and I don't think government should get involved in anything.

But if they were going to, I could see justifying parents that are, because in a set, the kid doesn't know better. Kids three years old, and if you're shoveling ice cream and candy and things down the kids' throat, they don't know. And shoveling, I shouldn't say, because what a parent does. I was talking about Katrina and I are having this discussion when we were hiking this weekend, and about parenting kids. And you start, you see how it starts.

You know, it starts with, you know, that you go over and you have your toddler you see how it starts you know it starts with you know that you go over and you have your toddler sees grandma or what are that and the whole family just can't wait to see what little you know Joanna's face does when they put a scoop of ice cream in her mouth you know like oh watch this you know she loves this you know and they put it let's like yeah no fucking shit she loves that because up to that point she's only had raw natural foods and now you just gave her a bomb in her mouth of all those flavors like a thousand times more. Franklin drugs in the mouth. Watch a little John.

He does get in high. Eyes light. When you think about probably what happens inside the brain, okay. It's very similar. Yes, when you talk about what happens inside the brain and their taste buds and their tongue for the first time probably probably tasting isr and candy or any of these types of overpowered sweets that aren't natural,

that you didn't find in nature like that. They've taken. And the brain models itself off of this stuff. Right, so if you give them that, I mean, I would love to see someone like us take some drugs and then do all the test to see what goes on in our brain and happens and what happens to

a kid's at that age when the first time you introduce him. They've already done it. They've already shown it looks very similar in imaging. We don't we don't know enough about the brain to see specific but we can see that the imaging looks almost identical to what happens when you eat like a super highly palatable process. And I know I'm taking I know I'm taking an extreme analogy by comparing it to Coke and I know there's somebody that's rolling their eyes and I mean, oh God, I can't believe you're comparing cocaine to sugar or whatnot that, but hey, it's fucking killing more people every year. Oh, for sure.

It's not even close. It's killing way more people every year. So why the fuck can't I? Why? Because somebody decided to demonize all that stuff a long time ago and so we think drugs are so bad, but sugar is okay. Like I just, it's,

but so, you know, and here's the thing with that. Like I can see what you're saying, where if they were to do anything, that might be a better thing. Here's why, and I know you're not saying that you have to keep for it. Here's why I would completely fight against it. We know what the government health,

you know, recommendations were for the last 30 or 40 years. Were they, were they at all accurate? They were saying wrong. You know, so next thing you know, they're gonna be like, here eat this, it's good for your kids. It's sugar free, you know, milk, or it's this new formula with their lobbies or whatever. So here's what they're doing in California,

you know, good old California, and nanny state of the country. They are, there's a bill right now that it's gonna go across the governor's desk and he's expected to sign it. So it's not in law yet, but I'm pretty sure he's going to sign it. They're going to make it illegal for restaurants to make anything other than milk or water be the default drink when they serve meals. So let me to clarify. When you buy a kid's meal at a restaurant, the kid's meal usually comes with, okay, what would you like to drink for that?

Right. They're gonna, the law is gonna say that the restaurant default drinks have to be milk or water. Now that doesn't make it illegal for the parent to order a separate soda for their kid, but the restaurant cannot put that as part of the kid's meal. Well, the dairy lobbyists like this.

They love that, of course. And I'm sure chocolate milk is on there. Yeah. So you're gonna go to McDonald's, you get the kids meal, and now the kids meal options are only milk or water, or you go to restaurants only. And it's good.

Is milk that much better? Well, they're gonna make some arguments for it. I don't think the kind of milk that we serve is. That's what I'm saying. I mean, it's maybe what, maybe five to 10 grams lower on sugar, you get a little bit of protein in there. Well, especially like you said chocolate milk, a guarantee that's gonna be one of those little squeezes.

But I don't like that, I don't like that they're doing that. Plus, you know, really, you're gonna make restaurants do that, is that gonna make a big deal? Because it's how the parents eat, that's how that's what affects the kid. I mean, and they're gonna eat regardless of whatever like you're gonna put in, like, well, we're gonna order this anyway.

Like, they can't like say no, say no, or get out of here. They're gonna order whatever juice or soda or whatever they want anyways. Yeah, I think it's hilarious that they're doing that. It's gonna get worse though. If we start to move towards policies where we're providing healthcare for people, maybe a single pair or something like that,

which a lot of people are pushing for. When that starts to happen, it's not a big step to go from there to, okay, now that we're all paying taxes to give everybody healthcare. Of course, now we need to dictate what people can do with them. In the UK, didn't they do something similar, where they regulated the consumption of sugar? And I know, as far as GMO laws and things like that

Like that's that's been something that's been brought up multiple times But I remember like I thought they rolled something out as far as like some kind of extra tax or something on on sugar I'm not sure I know some states have in the US have done like sugar taxes and stuff like that Yeah, but you know and there's a lot of unintended consequences of doing, I think you just educate people and let them make their own, you know, kind of choices. And, you know, I'm not super opposed to sometimes government education.

On certain things, although a lot of times that goes wrong too, but yeah, I don't like that. I don't like them telling us what we can and can't eat. That's kind of crazy. It's kind of like the toothpaste though thing that you always talk about. Like is it too late, you know what I'm saying? Or are we already going one direction?

I'm trying to think of all the scenarios and how companies are gonna get around that. You know what I'm saying? I'm trying to think of what they can do to get around that. And maybe they'll say, oh, can we serve them soda if it's sugar free? Maybe that maybe they'll get that passed.

Because remember, the soda companies are very strong and they have a lot of money too. So I could foresee that, you know, being something we're like, okay, well maybe then we'll do a, you know, just sugar-free soda for kids, which now they're consuming those artificial cylinders and all that stuff. So yeah, we'll see what happens.

Another interesting article that I wanna share with you guys, they did this huge study on twins recently, and it's the whole nature versus nurture debate, right? How much of your health and fitness and all that stuff is dictated by your genes and how much of it is dictated by your lifestyle. And these studies are difficult to do on groups of people because there's so many factors that can get factored into that. And the only people you can really study

where you can control for genetics is twins, because twins have identical genes. So those are considered like the gold standard of these kinds of studies. Like if you wanna see how something affects a person, the best thing you could possibly do is get a group of twins, have half of them not do it and half of them do it,

and then you see like what the real kind of affects on. The most ideal way to do that is to have the twins like in totally different locations and different environments. Or have them live in a laboratory where you control everything. Or that. So what they did is they found,

they did this one study where they took these two twins. One was, and this is relatively rare because many times twins are similar in their activities as well. But this one, they took these two twins, 52-year-old twins. One of them was like a fitness fanatic, and the other one was the opposite, like total sedatory, total, like didn't eat right and all that stuff. Now there were the guy who didn't exercise and all that was 22 pounds heavier and body fat. Obviously heart rate was different, blood sugar was different, cholesterol was different.

So a lot of the effects you would expect from lack of activity, but here's the exciting thing. They did muscle biopsies on them. Now for a long time, it's been debated that you're born with your muscle fiber type. So like, okay, you know, you're born with a lot of fast twitch muscle fibers, or you're born with a lot of slow twitch muscle fibers, and that helps dictate

if you're gonna do well in explosive type sports, or if're going to do well in explosive type sports, or if you're going to do well in endurance type sports. Well, the active twin was a triathlete and endurance athlete. So everything, pretty much every activity he did was revolving around endurance. And when they analyzed the two muscle biopsies, they found that the guy who, the twin that was the active one in endurance type activities was made up of 94% slow twitch muscle fibers. The other twin was 40% slow twitch muscle fibers. Huge difference. So this shows that you can change how your muscle fibers start to express themselves quite a bit through training. Well now

I think we see this a lot And it totally speaking right when you see like like Ben Pekolsky dude I like I look at that guy and I go dude He's trying to like lose muscle and he is having a hard time because of so many years of Weight training and probably how much like guarantee that wouldn't be that way the first three years of his weight training. If he started weight training really consistently for a year or two and then said,

hey, I'm gonna try and lose everything I've gained, it wouldn't be that hard. But because he has, you gotta think that a lot, like we talked about, hyperplasia potentially happening with him and you gotta think that he's probably changed some of his fiber types. Oh, yeah. And that whole muscle memory thing too, I mean, think that he's probably changed some of his fiber types to him. Oh, yeah. And that whole muscle memory thing too,

I mean, getting that big, even though you go off all the gear and you lose muscle, which he's finding challenging, which I find hilarious. Yeah, the guy's trying to get small and he's literally bigger than I can ever get. I don't know about that. He's really trying to get small, dude.

You know, at the end of the day, he's, I mean, he might have changed up his training, but he's still wired to train. Yeah, like he's, he's really motivated to keep training. But I mean, you listen to his diet the training, but he's still wired to train. Yeah, like he's pretty motivated to keep training. But I mean, you listen to his diet the way he's eating and stuff like that. I mean, there's parts of that that I can relate to, man. I struggled my whole life as a kid

just to reach the 200 pound mark. Now for me to get under 200 pounds would be just. You have to like lay in bed and starve yourself. Yeah, totally. And just and hope to God that muscle falls off lay in bed and starve yourself. Yeah, totally. And just and hope to God that muscle falls off all along the place. Yeah, because it's, which is a good thing. I think it's awesome.

I mean, that's what I worked really, really hard for for so many years. I think you just take, I think it takes a long time to do that type of stuff. Like I wonder how old were these twins? Are they? 52. Oh yeah, so years, I'm sorry.

Yeah, years and years and years of one training and the other one not like and you get your body Just models and molds itself based on your environment and activity and then you start to create more Derriss a permanent gains. This may be why as you get older and you're working out. Yes, you start to lose gains But you keep you keep them pretty well and you really separate yourself from your peers But here so check this out. Here's the other half of this article is that there was another study that they did with 41 pairs of identical twins.

So it's a decent sized study. So that's 82 people, right? And they all had them fill out questionnaires. Now, here's the interesting thing. The twins self-reported getting identical amounts of physical activity. Even though in the study, one twin, and this is why these twins were selected,

one twin was fatter and had worse health. And when they actually had them wear accelerometers, they found that the lighter leaner twins had 30% spend 30% more time being moderately or vigorously active and took 21% more steps. So what does this tell you? Obviously they're gonna be leaner because they move more, but what does this tell you about the self-reporting?

They were reporting identical amounts of activity. The accelerometer showed the opposite. They're different. And this is really a word of caution for people when they read studies. A lot of studies done on humans are questionnaires. I'd say majority of them are on questionnaires. So when they say things like,

red meat connected to cancer or people move this much, it's people feeling out questionnaires, extremely inaccurate. Extremely accurate. It also speaks what we were just talking about too earlier in this episode of, you know, when you start working out and getting in shape and so on, that how you can fit it,

you can fit it also in fit it in your lifestyle and it doesn't seem like you're adding a bunch more exercise, it's just everything gets enhanced and then therefore it doesn't seem as drastic. So, if they're reporting the same type of exercise and feel that it's relative to them, that's so true though, like you know, clients, you'll ask like specific questions about like

how much they've been trained or what, you know, what amounts of healthy foods they've been incorporating their diet. It's like such, you know, such a puffed up version of what, you know, they're actually doing and you see the same thing too with like eyewitness accounts. Like they can't, they can't hold that as weight,

you know, in the courtroom anymore because it's so fucking inaccurate. Like people's just perception of things is always like way different. Oh, huge. What's that one very famous? You can actually watch it on YouTube, you pull up this video where,

and I'm gonna ruin it for you, so now you're gonna see it, whatever. There's a video, and it's a very classic experiment where there's like seven or eight people on the screen, and they're dribbling and passing a basketball to each other. And your job with this video is to count how many times the ball is being passed.

The ball is being passed. And you're just counting how many times it's being passed. Then at the end of the video, they say, okay, did you count how many times it was passed? Now, did you see the gorilla walk through the, walk through the players? And you're like, I didn't see a fucking gorilla. Then you rewind the video and it's not even hidden.

He walks right through. He rolls right through the screen. Nobody sees it. And you don't see this before. You don't see it because it's called a selective attention test. Yeah, you don't see it because your brain is focused on counting How many times the basketball is being passed around and it's a classic test and it's something like 80% of the people who do that won't see the won't see the the gorilla. Yeah, now that I've said this You're gonna see the gorilla.

Of course, of course. But it's a fascinating study to show how your brain works. It reminds me of the thing, this is a visual one, but you, do you remember playing the game? Oh my God, he walks that slow and people don't do that. And you don't see it if you, even looks at the camera. He does that, looks at the camera, beats his chest.

And if you're not looking, look, if you're listening to this podcast, it's ruined for you, because I've already mentioned it. Find this video on YouTube and show your friend, and I guarantee you, eight out of 10, your friends will not see me. Well, it's like,

don't you guys remember playing this as a kid? The bus driver thing? So I used to do this thing where you tell somebody, like, all right, I'd talk to Justin, right? I'd be looking at him and say, are you good at math? You set him up by asking if he's good at math. Like, yeah, I'm pretty good at math.

Okay. And then you tell him, okay, we're. Like, yeah, I'm pretty good at math. Okay. And then you tell him, okay, we're gonna do this thing so you can keep track. And you start, the very first thing you say to your mouth is, okay, you're the bus driver. You go to pick up three kids. Three kids get on the bus. And then you start, you take him through this whole thing.

Three kids get on, oh, then one, you go to the next stop. One kid gets off, and then seven kids get on. And he's sitting here and you can see him like, and then you can do all the math. Yeah, doing all the math. he go what color of the bus driver's eyes at the end and he's like, fuck, I don't know. But you tell him at the very beginning, he was the bus driver. He's the bus driver. But he totally forgets all about that. It's completely focused on the math. And then at the end, you ask him what color

the bus drivers eyes are and like 90% of the people won't get it unless they've heard of that or know somebody's done it to them. It's a similar test. It's just done. This is done visually. Well, this one's just crazy because you walk right in front of you and you don't. So, obviously. That just goes to show you.

Your eyes don't see shit. It's your brain that sees it. If it doesn't want you to perceive something, you won't. There's this other one where they have these two tiles. These two gray looking tiles. And then they have what looks like to be a shadow over the top tile. And when you look at the two, the top tile looks significantly darker, or lighter. One of them looks, I think, the bottom ones. The bottom will

look significantly darker than the top one. And it's off, you're like, oh yeah, that's for sure darker, but they're like, nope, it's the same color. And then when you go up there and you take your hands and cover the shadow or get up something. Yeah, so they also have it. So it's like two different pieces of paper so you can like separate them, right? And they, the same color, but then you put them back together, your eyes just immediately create this like shadow effect.

Just that, you perceive one as far darker and it's the weirdest thing. It doesn't make any sense to you. You know what's happening? You're looking at it and you're like, that brain just organizes it like that because of the patterns that you've seen, like with everything with the light. That's like this, the book that I was reading, how emotions are made. Like, it talks about, you know, what happens is your brain is like this high powered super bad-ass guessing machine. And so when something happens in front of you, it pulls from all of your experiences and gives you the best estimate of what just happened right in front of you.

And that's how perception works. And so if you've had an experience like seeing a car accident seven times before, maybe I've never seen one that's the first one, our perception of that car accident, and we could be standing right next to each other, it's going to be completely different because it's formulating in my brain while it's happening, and this is the first time my brain may be seen. This where you might have all these other accidents and things to recall from, so your experience on it's going to be dramatically different, although we're both looking at the exact same thing, so it's crazy when you think about it.

I know, I love that shit. Oh, there it is. There it is. So you can see right there, see how the top one looks darker than the bottom one. So as a orange background on the top and it has sort of a brown, you know, textured, they're exactly the same bottom. They're they really, they are exactly the same

color. Oh, that's not does it have anything to do with the ones in the background because it's because it's making you pull from that. That might be part of it, but they're the exact and it's such a weird, it's such a what's it called the corn sweet illusion? That's the name of it, but they're the exact, and it's such a weird, it's such a, what's it called, the Corn Sweet Illusion? That's the name of it, the Corn Sweet Illusion. There you go, so you can look it up. Yeah, I love that shit.

I love knowing that I'm my brain or whatever, that my reality is pretty much bullshit. Help me, yeah. Well, it helps you keep an open mind to other ideas and other concepts and other people when you think you're so positive and so sure about things. Right, yeah. You know, you can say, okay, well it helps you keep an open mind to other ideas and other concepts and other people when you think you're so positive So sure about things right. Yeah, you know, you could say okay. Well, is that reality? Is that really what you're experiencing? Yeah, it's better to be a little open mind. No, no, I think that's a great way to put that. I mean, it's your reality

That's what it is right and your reality is real Weeek! Weeek! Claw! Let's go have my ability. Maps! Claw! Today's Claw is brought to you by Max and Obolic! If you're looking to maximize your overall muscle and strength,

Maps and Obolic is the perfect place to start! With a full 30-day money back guarantee, there is absolutely zero risk! So what is your waiting for? Go to mindpromidia.com and get started today? It's the motherfucking for Eglislandis Quikwa All right, our first question is from built by Rye

What's the most accurate way to measure BMR is tracking your calories for a few weeks and watching your weight the best way? Is there an accurate equation? This is I picked this question because of what we're going through right now. And I think that this is probably one of the most challenging times for me because everything's different, you know, without being on testosterone, my hormone levels being all over the place. You basically had to test yourself like you had what have your clients do. Yeah, I mean, I had to start all over like I really did.

So, but now here's, here's what's cool about science science and tools and this is where I do like a lot of these things What I like the Fitbits and I like the body fat testers all of them are fucked up All of them you can manipulate by a ton of percent all of them are not Super accurate. They could be super accurate to somebody and they could be totally off for another person But what I like is it they're they're good enough to give you a baseline to kind of start and go from. So, you know, if you go get like one of these tests, body fat tests, and most of them now, they kick off your BMR on there. Now, I don't take that BMR and say, that's my BMR. Like, I don't believe in it. I don't trust the machine enough. I know that it can be manipulated by so much in a single day

That I don't use that as a hard number But I do use it as a place to kind of start where I okay if this is my BMR I move X amount of steps per day. That's a X amount of calories more than I'm probably burning so okay For example, I think mine on that test thing says my BMR was like 23 or 2400 or something like that. So, you know, I figure, okay, well that's probably, if I hit 25 to 3000, that's probably gonna keep my weight right around.

And that's how I kind of started off with coming up with the number where I'd be and then I've gone up and down and manipulated that. But I think getting a number first like that, and then here's the part that I think a lot of people just won't do. They don't put the time in to get really honed in. And I tell the Katrina and I are telling her this last night literally because she's like, it's so crazy to me how fast you can manipulate your body. And I said, well, because what I do is I said, everybody focuses on the cut. Everybody focuses on getting shredded,

getting lean, oh, a new challenge, diet, whatever I thought. But I spend a majority of my time honing in on where homeostasis is, just and kind of touched on this other day, I'm really good at that. And that's because I don't stress about seeing the scale move right away or see my body change a bunch It's like I care more about figuring out where right where my body wants to be and right where it's like

Balanced and then I can start to manipulate and play with things and what it takes consistency Of tracking for a little while before you can get her like you can't just track for three or four days and be like Oh, yeah, my BMR, my calorie maintenance is 3,200 calories. Like no, I just throw that away, that equation and all that throw that away. In my opinion, it's worth what's worth something is going through like the week to two weeks

of like really trying to maintain whatever weight you're currently at and your activity levels and try and mirror that and see like, well today I actually went up a few pounds, okay, what happened was different and you know, like working your way through all that just to understand your body and see like, well this really is the calorie amount that is maintenance for me. So here's where I can manipulate just a little bit up, a little bit down and then now I kind of have a better gauge of what to do more. There is a machine that will rate that will measure your BMR, but they're super expensive and you'll find them at universities. I don't remember

the name of them. There's ones of body gym. Is it? Okay. So aside from that, there's really nothing that's easy to access or even anything I'd recommend to anybody, other than what we're talking about. And here's the thing, here's the thing. First off, yes, you can manipulate your body very quickly. And that's a good thing. That means your body's healthy and it's adapting. The day your body stops adapting quickly is not a good day.

That means you're probably getting ready to die pretty soon. So that's a good thing. But and here's the other thing. You could have two people who weigh the same, same muscle mass, same fat mass, both the same gender. One person's metabolism can be much faster than the other. We don't quite know why one person may have a faster metabolism.

So it's not this direct transfer of, you have this much muscle mass and you weigh this much. And if you gain this more muscle, you'll get this much faster metabolism It's very very very complex and we're still trying to figure it out Which is why really today The only Accurate and I guess most accessible way to measure your B. O. Mar is exactly what we're talking about

Track your calories track your activity If your body weight stays the same over the course of about two weeks, congratulations, you're probably eating quite close to your, what your basal metabolic rate is, what you're burning on a daily basis with your normal activity and all that stuff. If you gain a little bit of weight, then you know that you're eating more than you're burning.

And if you start to lose weight, you're burning less. That's really the only way to do it I do not like like you go online and you look up how to measure my BMR and it's a generic formula Yeah, and I guarantee you it's gonna be off for everybody. It's always gonna be off This is why when you see like calorie recommendations from like diet books and stuff like that I'm always like how the fuck are you so arbitrary? Yeah, how are you giving people I look I know at 200 pounds I could get my metabolism to point where I can maintain it at 2000 calories or I can maintain it at closer to 3000 calories depending on my activity level

You know if I'm lifting to build if I've slowly reversed dieted if my hormones are on point, like all these, you know, my sleep, all these things affect how your body will kind of utilize this calories. I don't know, it just kind of cracks me up, like people that are very mathematical about everything and it's great, like when it works out on paper, it just doesn't work like that the human body. There's just too many moving parts, there's hormones, there's, you know, different, different, like variables

that present themselves like day to day and you can't factor that in. It's going to affect your outcome. It's not going to equal N. It's going to equal something else. That's why, and this is also reason why BMR is a good starting point, but then afterwards like whatever, because your BMR changes. So even if you are able to figure out your accurate, you know, basal metabolic rate, is it gonna be the same three weeks from now

when you're either in a surplus or a deficit? Probably not. It'll leave forever changing. It's changing every day. I mean, that stuff is changing every day. So, and here's the thing, I'm a numbers guy. I track and I do all these things. But what I don't do is I don't get hung up

on the actual number itself. It's like, I use it as all these, okay, if I- But you cross referencing it with all that stuff. Exactly, that's exactly how I use it. It's not like, oh, my Fitbit says this, so therefore I'm okay. Or, oh, it says I burn this many calories. Therefore, I could eat this now. Or, oh, it says I need to do this. So I need to increase this. It's like, no, no, no,bit says this, so therefore I'm okay. Or, oh, it says I burn this many calories. Therefore, I could eat this now.

Or, oh, it says I need to do this. So I need to increase this. It's like, no, no, no, no, no, no, no. It's like, I'm paying attention to my steps. I know what a high day of stepping is for me. I know what a low day of stepping is. I know what right in the middle is. I'm paying attention to my calorie burned

during my workouts. You know, I use the tool, because it measures all these things, right? So yesterday was a moderate to high step day for me, but I burned a lot of calories. Well, why? Because I ramped up my intensity in my workout and I intentionally did that, right?

So now I take that into consideration when I manipulate my calories. I go, okay, well, I didn't step as much as I normally step, but I had a way more intense lifting session, so I actually burn more calories that day, stepping less because I increase my intensity. So then, again, now I'm readjusting. So I love to track all of these things

to use them all as a tool for me to pull from and make collecting data points. Yeah, that's all it is. And everybody always, I get, this is probably one of the top DMs too that I get is asking about like what Fitbit I use and what parts of it do I use and is your calorie expenditure on their accurate and it's like, I don't know, I don't care either. It's like what it is, it's consistent. It's consistent with what it reads. If I walk, if it's wrong, it's consistently wrong, but it's the number that I get. Exactly, that's exactly how I look at it.

It could be off by 500. I don't give a shit, but what I know is that when I walk and do these things, it's consistent with that. It knows my stride now, it knows that. And so that's consistent. And it definitely picks up when I have a higher, like I definitely notice this,

I can have a 10,000 step day, okay? A normal workout and my Fitbit will read that I burn 34, 3500 calories, okay? 10,000 steps, a normal workout, 3400 calories. Then I can have a 8,000 step day, so less active, but then in a very intense workout and my Fitbit says I burn 3800 calories. So what's great about it, and what I love is that it, it, it,

it does pick up that. It shows me like, oh, even though you, you weren't as active, you did burn more calories today because the intensity that I applied. So now I can play with my lifting intensity to based off of these things. Again, not sticking to the hard number, using it just as something that I can draw from. Yeah, and that's just a way different way to approach it than taking your age, your weight, your, like, the activity that give you numbers for, like, these specific activities, and it's like this preloaded formula, it's just not going to apply to you. That's right. And the other thing to consider too is, with your workouts, you may do a workout in a day

and burn less calories. However, that workout may be sending a signal that's gonna speed up your metabolism. So that's not even the entire picture. Like, I could lift weights for an hour and do a really good resistance training routine. A really good workout, that's straight sets, looking to build muscle-built strength.

And I could also do an hour of cardio. Now, I may measure with that hour of cardio, higher calorie burn. And so somebody who just focuses on calories will say, oh, I'm gonna just do the cardio because I'm burning 300 more calories a day. But what they don't realize is that the resistance training is telling my body to burn more calories through time, whereas the cardio may be doing the opposite

or maybe new nothing in that regard, or may usually doing the opposite, especially if I do, oh, that's all I do, or I do too much of it. So there's a lot of information. Well, and on that note of cardio, this is the reason why I don't like to implement any cardio at the very beginning, because it can throw off me trying to figure this out. Like if I was doing cardio in the middle of all this stuff, I would be like, oh shit, I just, now was that calorie expenditure,

that bump I just got, was that because of my intensity and my workout, was that because I did 30 minutes of vigorous cardio afterwards, fuck, I don't know which one it was, so I'm not sure if I want to feed myself because my body's gonna be sending a signal to grow and build because I had trained really hard or was because I burned a lot.

So it just throws another variable in there. So I won't do cardio until this final week. So we were coming up on our final week. I have not done an ounce of cardio. Now I've walked, you know, I've done walks and I've done that and got my steps in my knee up, but I have not got on a treadmill with the intention of to ramp up some expenditure.

Now I will, because this is the final week, I will implement it into my routine, because I also feel I'm dialed in on the calories where my body's normally burning, what a high day, what a low day is. And so now what I can do is I'll have a day where I'll feed myself, adequate calories and stuff. I'll be, I'll really feel, get a good weight training routine in,

and then I might have a low day where I start to get on some list cardio or maybe do a little bit of hit after my workout and then focus on burning fat more and then go in and out of that until the end of the, the end of this competition. It's a final countdown. Neen out. Put it up a bound. Yeah. Our next question is baaam. Yeah. Our next question is from Isaac Verhessen. What are your thoughts on creatine?

Have you used it? Would you recommend it? What's the best way to use it? Now, we've addressed this before, but we had like three questions today in the, in the quaw that were related to creatine. That's why. That's all right.

I think it's a subject we need to touch on every once in a while because we get new listeners all the time who maybe don't go back and listen to all of our old episodes. And this is a good subject. Crating of all of the ergotanic aids of all the supplements that you can take that purport to improve athletic performance,

strength, build muscle, burn body fat, basically all supplements, okay, that are not food, okay, because food is obviously the best supplement if you were to consider that. Of all the supplements you could possibly take right now, creatine is head and shoulders above the rest. There is no competition. There's nothing you can take that's not hormonal

that compares to creatine in terms of all of the beneficial effects. Creatine builds muscle. So it speeds up the rate of building muscle, improves recovery, creatine increases strength. It also now has been shown to burn body fat, possibly through secondary means. It has heart health benefits, brain health benefits, doctors now are using them in neurological treatments and studies, so people with Alzheimer's and Parkinson's and other types of neurological disorders are benefiting from taking creatine. So creatine is just wide ranging in terms of its benefits and the side effects and negative effects of taking creatine are almost zero.

It's one of the most studied supplements. There's probably a thousand peer-reviewed articles out there studies on creatine. And it's extremely, extremely safe when you're in healthy, you're a healthy individual. It may increase a little bit of testosterone production in the body. That may be one of the maybe positive negatives,

but it's not anything significant, although that's a positive for a lot of people. But now why, people ask, why is creatine so awesome? Why is it so great for all these different things? I replenish your ATP and ATP at a faster rate. And ATP is the fuel of the cell, of all cells. Like that's the fuel that your body needs to operate. And when you increase your amount,

and creatine can be found by the way naturally. So you get creatine in animal meat. So chicken, beef, fish, red meat has the highest concentration. Anytime you eat muscle, you're gonna eat some creatine, because that's where a lot of it's stored. But your body takes creatine and it uses it to synthesize ATP. And apparently when cretin was first introduced in the market, you know, I remember when it was first introduced it was early 90s. And I was young, right? So I was, you know, this is when I first really

started working out. And I remember cretin was really expensive. And I think it was EAS was one of the first companies to really sell Crating. That's what made them big. They had FOSFAGEN and FOSFAGEN and all these different things. Yeah. And I remember having taken supplements as a kid and nothing really worked. And then I bought FOSFAGEN, which was a protein powder

that I had Crating in it. And I remember taking it and a week later, I had gained like four pounds and I was stronger and I was like, blue my mind. And that actually was a bad thing because then I thought, oh cool supplements work really well. It was the only supplement ever did. Yeah, that's fine.

It was the only supplement that worked that I had experienced with. Well, besides I would combo that with a way protein shake, you know, and kind of of do everything at once, but man, it was significant. What you would feel in your workout, you'd actually feel that last rep or two reps, you could feel the strength.

Well, I used to give this, this is how I used to give the analogy to clients that they kind of understood what was going on, because obviously talking about ATP and ADP, and so that can kind of lose the average person. I'd say, look, think of it like this. I'm spraying the crepe cycle average person. I'd say look, think of it like this. Yeah, just bring the crib cycle. Yeah, right.

So let's think of it like this. And this is what I'd say to them is, imagine all things equal. We're bench pressing, same weight, same everything, same rest periods, all that, the same. You get onto the bench press and we have no creatine in us. You just are normal, right? And you do your bench press set.

And when, let's just say your body starts off with 100 energy molecules, okay? It has a hundred of them. You do a bench press and the body uses up, you know, 25 of those to do that set of bench press. Then you sit down and you rest between your next set and then your body starts to replenish those. And when it replenishes it, you get back under for your second set. And now the body replenished like 20 of those 25.

And so now you, now you, you have five less than before. When you're on creatine, the body replenishes 27 or 28 of those molecules. And so that, and that keeps carrying over into each exercise. So it's replenishing that at a faster rate. Well, if you have more energy to go into each set, even if it's just a little bit, it's that much more that you can push. And that's why people feel the strength and they feel it also increases. So here's the interesting thing about ATP and, you know, storing this kind of energy. We do have a limit in terms of how much we can store. Just like we have a limit with glycogen and all these

other things. However, most of us are not at that limit. Even if you eat meat on a regular basis, when you throw a crate teen, they call it super saturation. When you take Craya teen, you'll find that your body's capability to store this energy is actually much higher than what you're living at. So really with that comparison that you're giving at them, it's another step forward. It's even, there's even more going on where you had 100 energy molecules, you take creatine, now you have 115 to begin with. So you actually have more to begin with anyway. On top of that, creatine, consuming creatine causes muscle cells to hold more water.

Now this isn't bloat, bloat is outside of the muscle. That's when you're smooth or whatever. This is actually fluid within your muscles. And this is a- The cell volumizers at the term. That's what they came up with that. Yeah, and that's a good thing. I mean, your muscles are up to 70% of non-muscle fiber structures.

So now your muscles hold more fluid, the more hydrated. This cell swelling effect actually signals the body to build muscle as well. So you see that things like muscle protein synthesis accelerate, which is basically a way to measure how your body builds muscle. So there's all these really interesting good things that happen when you supplement with creatine. Do you remember how I used to have when I was competing how I used to use creatine?

Do you guys remember me talking about that early on in the show? So I put that together like, I don't know, if it was my second show or what, but after the first show, I remember how deflating and demoralizing it was to go into a cut for six weeks and be flat most of the time and just look at myself in the mirror knowing that I'm getting in better shape, but looking at it and being like,

oh my God, I don't feel my shirts out, my pumps aren't awesome because I'm deprived of calories. You have less carbohydrates in you, your body is not fueled up. Of course, the muscle bellies are not filled all the way up. So like a hack that I would do is I would take creatine and I would only really do it during my cut. I'm on anabolic, so it gives a shit when I'm trying to build muscle, and nothing's gonna be a surpass that. So I'm not really do it during my cut. I'm on anabolic, so it gives a shit when I'm trying to build muscle. And nothing's gonna be a surpass that.

So I'm not really worried about creatine during the bulk side of my cycle, but when I'm going into a cut for a show, I would actually take creatine with that theory in place of, oh, okay, my body will now hold onto some more water and the muscle bellies and give me this fuller look when I'm exercising. And it helped the mental side for me more than anything else was.

Plus, it looked better. Yeah, I mean, this will be honest. That's what I'm saying. It would fill me out, and I would look better while I'm lifting, and so it would help me when I'm in that depleted state. I used to share that with all my competitor buddies that, hey, I don't know how often you use creatine, because most of these guys were everyone's running gear, so no one's talking about creatine.

Like, creatine will never compare to test E or to sesananon or something like that. So most guys are talking about that. But I found creatine to be very beneficial for me, even with all that stuff, when I was cutting to help volumize the cells and keep water held inside of the possibility. Vegetarians and vegans would probably benefit the most the most creatine. But, do vegans actually have an issue with that because it's usually derived from meat? No, your body can synthesize, it's synthesizes it, its own ATP from two amino acids. Can't remember what they are.

So if they're getting adequate protein, their body will be synthesizing. However, you are absolutely right when they've done studies on the cognitive boosting effects of creatine consistently in vegans, when they take creatine, their IQ goes up, because they're actually thinking sharper. So if you're a vegan, you for sure

should supplement with creatine. I think it's also pointing to the fact that a vegan diet may not be ideal for everybody because they're the only group that shows a significant measurable cognitive boost aside from people with neurological disorders from supplementing with creatine. Now that all being said,

creatine isn't for everybody. There is a small percentage of people that are known as non-responders, where they take creatine, get no effect from it, or some people get gastrointestinal distress. They'll take creatine, they'll get bloating and diarrhea. In those two cases, don't take creatine. It's stopped doing it.

Yeah, just because we're saying how awesome it is, if it's affecting your body negatively or you're not getting any effects, you're better off than not taking it. The other side of this is people, I know we going to follow up and be like, well, which kind of creatine should I take? Well, I want the grape flavor. Yeah, that's a good one.

So creatine, like I said, has been studied forever. The form of creatine that has been studying something like 95% of all the studies is good old fashioned. The monohydrate. Yeah, creatine monohydrate, just old fashioned. The monohydrate. Yeah, creatine monohydrate. Just regular old creatine monohydrate. Now, a lot of, this is what supplement companies do, because creatine was such a blockbuster.

It's like the first big blockbuster supplement, right? Because it actually worked for once. It's doing something. So it exploded onto the scene. EAS had kind of the corner of the market. And they used to sell, I remember that's no joke. This is back in 1994 maybe. They would sell a 300 gram bottle of Crating,

which isn't that much. 300 grams is not gonna, especially if you take five grams a day or whatever, they would sell it for like $50 or $60. I could buy a thousand grams now of Crating for 20 bucks, right? So they used to sell it for real expensive. And supplement companies as everybody started getting their hands on Crate Team It became well shit everybody's selling the same Crate Team now. How am I gonna separate myself? Right so they come out with different mergiest ones or yeah, I create teen site trade or you know different forms of Crate team

This one's buffered Krea Alcanon is buffered or this one's got you know different molecule attached to it So it's better for you. When they've done studies to compare Craytumonohydrate to these other forms of Craytine, it's still superior. Not only is it the same in most cases, but it's actually superior in a lot of cases where you actually give your body more Craytine. And the best part is pure Craytumonohydrate is cheap now. Which is different than what the guy at the supplement shop will probably tell you.

Because he's being told whatever he was sold to tell you if we can base out some reasons that he made it. You want pure Crating Monohydrate powder. You don't want any fillers, you don't want any flavor. Add it to your protein shake. It's inexpensive. There's a lot of reputable brands now. Crating Pure is a company that's a mass producer or Crating and they have a lot of standards

in terms of the purity of the creatine So you'll see a lot of a lot of producers will carry that type of creatine I mean, that's that's pretty much it I guess Next question is from catgirl25. How is Katrina training for Spartan? I am in the ultra worlds in Iceland this December having done my trifecta and the endurance series, including Ultra Beast last year. I've been training seriously consistently for about three years, by which I mean one big goal event a year, for example, marathon, trifecta, the Ultra Beast, something 12 hour. My plan is currently two interval runs, alternating one long run or obstacle race session a week plus one hit spin class and I'm following maps and a ball at two days a week to rebuild base strength.

One full rest day and one yoga recovery run per day. It feels simultaneously like too much and not enough. Unsure anything will be enough for a 24 hour 50 mile Spartan. Basically I'm terrified. I'm approaching anything will be enough for a 24 hour 50 mile Spartan. Basically, I'm terrified. I'm approaching it wrong. Hmm. This is a good question. Yeah, and that's why I wanted Doug to read all of it because how Katrina is training

and everything she's got going on are just polar opposites. Like, I mean, Katrina is fresh. She's just training for Spartan. Yeah, Katrina is just training for Spartan and Yeah, Katrina's just training for Spartan. And she's gonna hit the ultra beast, which is the peak of what she'll do, which is like a five to seven hour race. The, she's talking, this girl is talking about

doing a 24 hour one in Iceland, which is crazy, and you're doing a big race, at least one, one a year. And if you said the tri-affected, that means you did, at least one, one a year. And if you said to try effective, that means you did two or three races minimum a year or two. And then in addition to that, you're also trying to do an abalak. Well, here's the thing,

and this is like I told Katrina when she was getting ready for this is, at the end of the day, something has to give. You know, something has to give. You are not going to build a strong muscular looking physique and then be a great Endurance runner. Can you have a little bit of both? Sure, you can have a little bit something's going to give if they're or they're both gonna Give a little bit and you have to be okay that now personally me and I'm curious to hear with the boys

But right away when I hear what you're doing, I can't quite put my finger on the spin and the hit where that has a lot of value. I think I would drop that immediately. If you're still, if we're trying to be as big and strong or as muscular as we can while also having the endurance in there, a spin class and the hit training, I don't know if I would do that in addition to your runs every week for Spartan and the hit training. I don't know if I would do that in addition to your runs every week for Spartan and the strength training. Yeah, I would probably keep it most similar to what you're actually gonna be doing. So running has a lot of weight.

So that's something that you're gonna literally be doing alongside the pulling the climbing, the functional aspects of the actual course. But yeah, as much as you can mimic that with your endurance, the better. But as far as Adam's saying, it's a compromise. You already have to understand that you have two different pursuits that we're trying to sort of blend in the middle. So it's not going to be the most optimal strength wise, the most optimal endurance wise, but you're going to be somewhere there

in the middle where we're going to try and get to. I think it's, it's really important to communicate this when you're looking at obstacle course races and you're looking at the best, you know, or people who are in the upper echelon are really, really good. Yeah, look at that. They look like they're, well, first off, yes, everybody's fit. That's obvious. Everybody's gonna be pretty fit. But what separates the really good ones and this is the regular good ones, is that they're very efficient, okay?

Their technique is excellent. You are doing, when you're doing a Spartan race or obstacle course racing, you're not just running. You're doing a lot of different obstacles. And I watched, we went to one and I watched, and I could see clearly how efficient the people who were good at the events whether it's swinging from something or climbing a wall or whatever versus everybody else who was also very, very fit who was very inefficient.

You could take somebody who's, I can tell you what, you could take the top, top level tour de France bicyclists and you can throw them in the water and have them swim and he'll tire out Much faster than somebody who swims all the time who's who might not even be at an elite level who might just be a You know somebody who's at the top state level or something like that because they're so efficient at swimming So I'd say if I were training somebody in this I would say look you definitely want to be fit like let's not forget that you want to be fit But what you should really be focusing on is your skill, how good you are at each of those events, practice those as much as possible,

but don't practice them to beat yourself up, practice them to get good at them. So what I mean by that is you're gonna still work out, you're still gonna do the hard stuff, so don't stop that, but when you go practice these obstacles, don't go out to do them to fatigue to get tired. Every once in a while it's okay to do that.

But a lot of the time you should go out there to get really fucking good at getting over that wall with as few little energy as possible and as few steps as possible. To be able to swing from things with as little energy as possible and as good of technique as possible. To be able to pick up whatever you're going carry and roam with it, with the best technique and get yourself as good as possible, because that efficiency matters a lot when you're doing stuff like this.

So the things that now that we addressed kind of you, I'll tell you some of the things that Katrina's doing because Katrina, I mean, she was really frustrated last week because she lost a little bit of muscle. And for her, she really is flirting with that. She doesn't care to be first place as Spartan. She has't, she has her brother who she's going to be waiting for half the time anyways. She just wants to be able to complete it and not die doing it. So, you know, so we care a little bit more about strength training. So she's lifting, you know, three

times a week, pretty consistently following like a map, Santa Balla slash kind of map split type of a routine is what she's,'s doing and then she runs and she runs two Times to three times a week depending on how that works with her lifting like if it ends up being a pretty heavy lifting week Then we might taper down on the running that week if it was lighter on that then she she runs a little bit more Just kind of listen to her body and then I have her the way she runs is the runs I have her, the way she runs, is the runs I have her, Spartan isn't a 10 mile straight run. They break it up in blocks of like,

and each one's different. I don't remember what the beast was and Katrina knows because she's been told from me, like whatever those markers are at, run for that distance. So, she only does these little one mile intervals, because you're never gonna run for longer than a one mile straight. So, you shouldn't, why does these little one mile intervals, like, because you're never gonna run for longer than a one mile straight.

So, you shouldn't, why go for a five mile run? It does make sense to go for a five mile run. If you're gonna, so she'll run for a mile, and then she'll do body weight type stuff. Or, in the gym, like the way we've modified maps and a ball, like in maps split, is I have for doing a lot of grip strength, a lot of hangs, pull ups, a lot of rowing stuff, because they have a lot of, strength, a lot of hangs, pull ups, a lot of rowing stuff because they have a lot of row type exercises, they have a lot of body weight holding your

body weight up. So I have her hang on a bar for as long as she can so she'll grab a hold of the pull up bar and hang and we time and see how long she's improving on that. So she does some exercises like that, grip strength, so I ever do farmer walks with heavy kettlebells. So these are all things that I think will benefit what she's doing in the Spartan race. Meanwhile, also still kind of strength training. What's that?

Yeah, this is actually where I do see some benefit in circuit training. I mean, where you're actually gonna go and perform certain lifts that are strength-based, but in between, you know, you're gonna have a little bit of that endurance component to it. So is she doing a lot of mobility and correctional type stuff too? Because I could see at this level of training,

probably one of the biggest hurdles for people is injury or... Well, I heard what this girl was doing. She mentioned that she's doing this the day of yoga one day, and I forget what she said the other day. Or she said mobility or what, but Katrina, so I teach a mobility class once a week that Katrina obviously takes that. And then she knows she has all of her priming exercises

that she's known to do, because she does that before, every run, and before every gym. So she's really good about keeping herself that way. And then she of course, she has me to communicate with if she over does something, and I can tell her how to critique.

But she's pretty dialed in with that. And then she, of course, she has me to communicate with if she over does something and I can tell her how to critique, but she's pretty dialed in with that. And to Justin's note, this is part of why we went to Campbell the other day because Campbell, it's really cool. They have, I forget the name of that, the Los Gatos Creek Trail run area or whatever it goes on forever. Along the way, they have balance beam, they have pull-up bars, they have rings, they have dip bars. So, and it's kind of cool because it is broken up almost in like how a Spartan race is So I think it's really neat. So show show run from one marker do a couple pull ups on the thing or dips and then Run in the next marker and so you to your point of like the circuit training That this is where and we did that when I came in I you guys, earlier in the podcast, I picked up the Intensity Wall.

I put together a little circuit for us. I hadn't done a circuit training like that in a long time. I wanted to increase the intensity in my lifting session that day, burn more calorie. So I did, and I was with her. So we did something that I thought would benefit both of us. So, I mean, that's how she's training right now.

Now, if she was wanting to be just a Spartan racer, like we would be doing a lot of that, you know, of just that getting really, really good at building her endurance and her tank and literally only doing the moves that are going to support that she wouldn't be doing a lot of bench pressing and shit like that. That didn't kind of really benefit. She's not going to be doing a lot of tricep extension exercise like shit like that. She'd be doing all these movements that would benefit the Spartan race, but because she's trying to balance between staying athletic looking. And we already, I mean, I'm very, very, very blunt with her too.

So I tell her, like, is she looks great right now, but her body is completely changed. And it's completely changed to look like a runner right now. I mean, I, I think she looked, she's leaner right now, but I think she looked better just six, seven months ago before she started doing her wherever it was when she started doing the Spartan race because she was purely just body building where she was building her muscles to look a certain way.

And so she's totally different pursuit. Oh yeah, her body type is changing right now. She's, you can tell that she's lost a little bit of her butt. She's definitely leaned out in her arm. She doesn't have his pronounced shoulders. And so her shape is changing. It still looks incredible. It still looks in great shape and everything.

But her body is now adapting to be more a better runner than it is a better lifter. And it's, you can see that. So the body does. Yep. Next question is from Colombian Carey. Two all three of you, name top three unattractive traits you find in a woman and why.

Oh man. How does this kind of sabotage? How does that question? Yeah, I'm good up. Well, I figured you guys are dating women that have three unattractive traits, right? So the ones that you have found in the past, I mean, it'll probably take a minute for us.

We'll go around. I don't know if I have all three up top of my head. I can be super, super insecure. That's, that's, that's, that's kind of obvious. Yeah, I feel like we're gonna name three unattractive traits in people. You know what I mean? Yeah, I think that's just, it doesn't matter.

Yeah, I don't like anybody who, I have a top, not, I don't like, I find anybody unattractive who's super, you know, it's really low confidence or insecure. It just makes people act in a particular amount. Well, I think it's easy too for us to say this instead of saying that unattractive about what I think are three of the most attractive things for me,

for a woman, which the opposite would be true, right? So for example, self-awareness is one of the most attractive qualities about Katrina. Like that's definitely number one. So obviously one of the most unattractive things I could find about someone is someone who's very not self-aware. So if you're not self-aware, like that's a major pet peeve and very unattractive quality for me to be dating you.

I remember a while ago, I trained a young lady who competed in beauty pageants. So it's not be keen here, whatever, it's an actual mis-America type stuff, right? And I got into that world for a second there. And one thing that really was so unattractive about a lot of the people who were in that space were these girls, when they would communicate to you. really was so unattractive about a lot of the people who were in that space where these

girls, when they would communicate to you, and this was shocking to me, I trained one of the girls, right? And she actually won one of the competitions. I'm going to say which one because I don't want to call her out. But she was a very intelligent young lady, very smart, very sharp or whatever. But then when she would get around the people in that space or when I'd hear her talk to other men, she would raise her voice a little bit and act stupid. Like, oh, what? I don't know what's going on.

And she would do this thing. And I noticed this happens with a lot of women. Now guys do the opposite with they try to act smart and try to act whatever. And I think it's because, and when you look at this from a behavioral standpoint, psychologists have said for a long time that when women pick a mate, they tend to want to pick someone who's at the same level or a little higher than them, and men tend to pick a mate who's on the same level or a little lower than them. That's why they say men have a fragile ego, like if a woman shows that she's maybe smarter or strong, or a lot of guys get offended.

And so I think sometimes women make themselves seem dumber to try and do that she's maybe smarter or stronger, a lot of guys get offended. And so I think sometimes women make themselves seem dumber to try and do that and I can't stand that. I don't like when people, first of all, I don't like people who are, I don't like people who are dumb anyway. But if you're gonna make yourself sound dumber, that to me is a tragedy. Oh, that's a big one for me,

especially when the voice changes. And it's like this cartoony kind of like character from Disneyland or something. Just like, oh my God. I was like, get the fuck outta here. Yeah. That's too much the opposite of that would be confidence. Right, so yeah.

I love intelligence. So such a new trend, it's one of the first things that God- Yeah, but you can be really intelligent, but acting like the did's, like you just said. I know. Confidence is the, it's part of it.

Right, confidence is definitely, and that would go for another one for me. So I think self-awareness, confidence, and then probably a third thing that it's so important to me. And so I'm saying the things that are important to me, because I think the most unattractive part is the opposite of that, right? Sure.

So confidence, if you're not confident at all, insecure, I think that's a major one. And then also self-care. And that's something that has changed as I've gotten older. Like, I didn't realize how important that would be for me as I age and I'm extremely blessed to have a partner that is so motivated for self-care. And on many levels, when I say self-care too, like so, her desire to grow, her desire to

improve herself, not just mentally, but also physically, is far out ways what I would ever want for her. So that is very, very attracted to me. And it's very unattractive when you're with a partner who doesn't care about growth and doesn't care about taking care of themselves. And it's very motivating when you have a partner who is equal in that department or potentially even more so because that's what's neat about us is of course I have my times where I don't feel like growing or I don't feel like putting the work in or doing what I need to do.

But when I have a partner who cares so much about taking care of herself in those areas, I don't wanna get left behind. You wanna grow her? Yeah. Not a show. Yeah. No, it's true.

The opposite of that, the like as far as like, I am so much more attracted to like a self-depreciating like humorous person. Oh, that's humor. Yeah, then I am somebody that's like, they always have their shit together. And then when something goes wrong, it's like, they lose it. You know, I just, like, you have to be able to find

humor and comedy and a lot of like, like, really fucking, like, life in general. Like, there's gonna be stressful, stressful situations. You get a rule with it. You can't be like that fragile consistent. Yeah, I absolutely agree. I mean, intelligence was a big one for me because I like conversation, but there's another part to that.

And this may be a personal one, but I like, you know, I like, I want to be with a woman who is going to challenge me, or at least not be afraid to challenge me. Who's gonna sit there and question things. And I remember when I first met, when I first had a good conversations with Jessica way before we started dating, we started discussing nutrition

and she was questioning me on things and she was throwing science and facts at me. And I remember at the end of the conversation, I looked at her and I was like, wow, you're really opinionated and she got offended at first. And said, no, no, no, I do not mean that in a negative way. I mean, I looked at her and I was like, wow, you're really opinionated. And she got offended at first. And said, no, no, no, no. I do not mean that in a negative way.

I mean, I love the fact that we're able to have this discussion and that you're challenging me and you're not afraid to do so. And that may be a confidence thing. I really, really enjoy that. What's, here's an unattractive thing. I mean, I don't know if I can, yeah, this is also super unattractive,

is controlling people. This is not just women, this can be men as well. I think maybe more so, men, but I really don't like people who try to control, who try to control what you do, what you say, who are you talking to? You know, and that may be a confidence thing or a lack of confidence, right? It really is, I really feel like that being confident

or a lack of confidence as far as being an ugly trait, like an insecure woman is a huge, huge turnoff. Can you see that in many forms, right? You see that, like I have to post all these half naked pictures on Instagram because I need the attention of it and all that kind of shit just bleeds through his insecure. No, 100%. So I think insecure is another one.

I mean, those are my big three for me that I think I look for in a woman. And that's probably changes I've gotten older too. Of course it has, because as you become more secure and confident yourself, I mean, here's a deal. You know, I'm trying to think back, maybe not so much myself,

because I've always kind of valued that. But, you know, I don't know. I guess I could say this, would I have been intimidated by a hyper intelligent, hyper successful woman at the age of 20? More so than now. Now if I meet a woman who's fucking super successful, super intelligent, because I'm more secure with myself, now I'm going to be attracted to it, whereas, and I think that's why your

taste or your understanding's change because you become more, yeah, you know yourself more, you become more secure more. And as you start to do that, you know what you really, really like rather than what your ego is afraid of. Or whatever. Here's another one that's a little personal. This one's personal for me, is if I, when I hear a woman say,

when a woman comes across as not empathetic or not liking family or children, that can be a turn off for me. And it's not, it has nothing to do with, stereotypical gender roles. It's because I love those things so much that, and you guys have seen me do this, we'll meet people who kind of come across

as sometimes a little dickish, but then we'll see them with their kids and I see that they're great parents. Immediately, what do I say afterwards? Oh, I love that person. Look how great they are with kids. And that's just because I value that so much. And that's more of a personal one for me, I would say.

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