Mind Pump: Raw Fitness Truth - 933: Overcoming the Fear of Getting Fat, Kicking HIIT Addiction, Yo-Yo Dieting vs Mini Cuts & Mini Bulks & MORE

Episode Date: December 28, 2018

MAPS Quah! In this episode of Quah, sponsored by MAPS Fitness Products (www.mapsfitnessproducts.com), Sal, Adam & Justin answer Pump Head questions about what to do if you can't function without doing a tiny bit of HIIT every morning, the potential backlash from coffee and caffeine’s true effects on one’s health, how to overcome the mental side of fat gain while bulking and whether mini cuts and mini bulks are considered yo-yo dieting. Mind Pump Holiday Recap: Family traditions, being put on stage & MORE. (5:05) Mind Pump New Year’s Plans: Hotel parties, hanging out at home with family & MORE. (24:25) A ‘Skinny Dipped’ Holiday Season. (30:20) Genetic information as a self-fulfilling prophecy: DNA test results can spur relevant physiological changes, even if they're made up. (31:10) People believing in a cause and putting their dollar towards it. Over $17M donated to GoFundMe for Trump's border wall. (34:01) The strength and weakness of Western Medicine: Pills to reduce cholesterol destroy brown adipose tissue beneficial for health. (39:23) #Quah question #1 – Why do I feel I’m addicted to HIIT to the point I can't function without doing a tiny bit every morning? (47:20) #Quah question #2 – Do you guys think there will be a potential backlash from coffee and caffeine’s true effects on one’s health? (1:00:01) #Quah question #3 - How can you overcome the mental side of fat gain while bulking? (1:10:34) #Quah question #4 – Are mini cuts and mini bulks  considered yo-yo dieting and will it create more fat cells per Layne Norton’s theory? (1:16:36) People Mentioned Jessica Rothenberg (@thetraininghour)  Instagram Bishop Robert Barron (@bishopbarron)  Instagram Layne Norton, PhD (@biolayne)  Instagram Products Mentioned: December Promotion: Enroll in Any MAPS Program – 1 Year of Forum Access for FREE! Mind Pump Free Resources Skinny Dipped **Code “mindpump” for 20% off** Four Sigmatic **Code “mindpump” for 15% off** Mind Pump Episode 827: Bishop Barron - Using YouTube & Social Media to Demystify Christianity & God Genetic information as self-fulfilling prophecy Over $17M donated to GoFundMe for Trump's border wall Pills to reduce cholesterol destroy brown adipose tissue beneficial for health

If you want to pump your body and expand your mind, there's into the fitness. So we start out by talking about our Christmas recap, kind of talking about what we did over the Christmas holiday and how we all survived different family traditions. Yeah, some of our families are big and loud, some of them are quiet and not so loud. And how do we deal with all of that. Then we talked about our New Year's Eve plans. I'm still going to go out and party even though Adam Pupu'd on it again. Then we talked about skinny dipped. Their almonds are amazing.

The macros are pretty damn good. These are almonds covered in chocolate, nice thin layer of chocolate. We are sponsored by them, and you can get their snacks at skinnydipped.com, that's S-K-I-N-N-Y-D-I-P-P-E-D, dot com, forward slash mind pump, and to the code mind pump, you're gonna get 20%. It would be a great New Year's Eve snack.

There you go. Then we talked about the placebo effect of genetic tests. Could getting your genes tested make you feel sicker just because those tests tell you may be predisposed to certain illnesses. Then we talked about the GoFundMe account that seems to be funding the border wall, people voluntarily giving their money to the government. Is that where they're calling it? Because I know like China has the great wall. I just imagine you know, Trump wanting to call it like the excellent wall or like the amazing wall.

The best, the best, the best one. The best wall. Then we talked about statins and how they affect your body fat. That's right, they may actually change body fat into the less calorie burning forms of body fat. Hmm, not a good thing. Then we get into the fitness questions. Now, the first question was,

why does this person feel addicted to high intensity exercise? They feel like they can't function in the morning without doing some high intensity interval training every single morning. What is the problem? What's going on? Me and my Bariffies man.

Now, we give them some recommendations on how they can help themselves out. One of the recommendations was to supplement with four sigmatic cordiseps so that this person can balance out their cortisol levels and their overall hormone levels. Now, four sigmatic makes quality mushroom extracts, medicinal mushroom extracts, using both a hot and cold

Way of extracting the beneficial compounds. I love this product. They are one of our sponsors If you go to four-sigmatic FOUR SIG MATIC dot com forward slash mine pump and use the code mine pump you'll get a discount the next question was Do we ever think there's gonna be a backlash in the future with coffee consumption in caffeine? Do we think people are over-caffeinated? Is it always good for you or is other times when you should probably reduce or eliminate

your consumption of caffeine? Blast for me. Next question, how do you overcome the mental side effects of fat gain? In other words, from bulking, excuse me. So I'm trying to gain muscle, which means I need to eat more calories. But I'm gaining a little bit of body fat. How do I deal with that mental aspect?

Like, I want to gain the muscle, but I don't want to gain the body fat. What do I do? Go towards the fat. And the final question. Are many cuts and many bulks considered yo, yo,yo dieting we've talked in the past about how uh... you can increase your calories and decrease your calories in the most effective ways possible to maximize the fat burning effect of reducing calories and the muscle building effects of

boosting calories but isn't that just yo-yo dieting or is it different find out that part of this episode also i want wanna let you know, there's only four days left for the end of the year promotion where you can get free access to our private forum for an entire year. Our private forum has trainers on there

and has fitness enthusiasts, doctors, some of our amazing interview guests are in the forum. And of course myself, Justin and Adam are on there every single day. So it's a great place to ask questions and have fitness discussions or fun discussions. Normally costs money. It's actually free.

The rest of the year, if you enroll in a maps program. Any of our maps, fitness products, now all of our maps, fitness programs are designed for particular types of goals. Some were to build muscle boosts from a talisman. Other are for working on purely aesthetics. Others are for athletic performance boosting. If you want to find the maps program that works for you and get the free access to our

private forum, just go to mapsfitinistproducts.com. This was one of my best, probably favorite Christmas's in my, ever, my whole life. Wow, that's a bold statement. That is a strong statement. No, it was a really, it was a really, really good Christmas for us. You know, it's been, for me now, it's been a few years

since, you know, I got divorced and. This is what year is this? What Christmas is this divorced? Two or three. Three. Wow, it's been a few years since, you know, I got divorced and this is what years is what Christmas is divorced? Three. Wow. It's been three already. Yeah, it's been three. Oh, serious Just felt wow. Yeah, and crazy and we you know, I've really put a lot of effort into trying to Make it the ideal Situation for my kids ideal type divorce never right? Not an ideal situation to begin with, but I want to make it as, try to make it as good as possible. And luckily, you know, my ex, you know, she also was dedicated to, you know, putting the kids first. And then the significant others that we now have like Jessica, who's, you know, I've been dating now for a while and my ex-wife is dating some, the guy, his name is Alan. They're also both very, very good people and it's, you know, it's awkward,

you know, when you're around each other, but you're trying to make it, you know, work, you know, want the kids to see that everybody's working together. But this is the third year and I think everybody's settling and comfortable or more comfortable now to where this is the first time because we last Christmas in the last couple years, the kids have all seen us together, but it's always kind of weird a little bit. This is the first time where I can I sense my kids now that's relaxing. And they're and I see them, you know, playing with, you know, with my ex-wife's boyfriend and hanging out with him. And I see them asking Jessica questions and hugging her

in front of everybody. And it feels now that the kids, rather than having two divorced parents, they have two new parents in their life, two new good people in their life. And it felt like that, the whole Christmas, we did one just Jessica and I with the kids. So we did that one, you know, two days before Christmas. Then they did Christmas Eve with their mom.

Jessica and I went over to the house at 6.30 in the morning so that we would be there when they woke up and came downstairs and got their gift from Santa. My ex-wife's boyfriend is also there, so he's there. Jessica and I brought Mimosas, so we're all drinking Mimosas. We're all toasting. We got apples, what is it? The apple cider for the kids, so they can pretend like they have Mimosas or whatever. And all of us are cheering each other, having a great Christmas, and it was just a beautiful host of it. That morning was at my ex, my ex's house, because it was this is her year for that.

We're your evening year old house. Yeah, exactly. It's nice to say it like that. Well, it's not mine anymore. It's not mine anymore. I'll tell you what it's great. It's been three years and this is the official number. I think three years is when we can start the divorce a joke. So I think I think I think he's jumped the gun for that. I was like, Katrina's like, you know, I was impressed. Yeah, I did. I've been like, man, I've been hold back all these divorce a

jabs. And I'm like, now it's fucking on now. That's awesome. It all went smooth. But it was so good. It was so loving, it was so warm. No more competitiveness amongst everybody. It just doesn't feel awkward, because we've been trying. We've been trying. We've been trying. And now it feels so good.

And the monumental feet that you just talked about. And the kids are flourishing. They're absolutely flourishing. I have my cousins right now who are visiting from Italy. This is their first time in America, by the way. And they're so blown away by this country. I mean, they've left Sicily a few times, but just to go to other parts of Italy,

but they've never been to Silicon Valley or whatever. And they're just blown away by everything, having a great time. And they were at my parents house the day after they flew in, and I was there with Jessica with the kids and then my ex shows up with her boyfriend because she's bringing my parents her car because they're gonna borrow her car

because now they have more room, whatever. So they see us all together and my cousins are just like, this is, you guys all are cool and hang out and we're like, yeah, and they're so blown away by it and it was really cool to hear that. Really, really cool. How's your guys' holidays? You guys have a good one?

I'm fucking tired. Yeah, I'm tired, dude. I'm not gonna lie. I know that every year that this comes around, I'm personally challenged. And that sounds fucking shitty to say, but it's just, it'll forever be. And so that's why anytime you talk about Jessica,

like I totally get her, you know? Oh, because of the big family. Yeah, just, you know, being somebody who, it doesn't matter, like it's more than 30 years of my life, I've spent not like that. So to integrate into Katrina's family, who is, I mean, it's non-stop. There were either at their place or that,

they're at our place till midnight, two in the morning, every morning, then we're back up at the crack of dawn, cooking and prepping and back together. And, you know, I love it, but I love it in doses, right? Like so I can be overwhelming on the senses if it's not something that's tiring, right? And for so many years, I've, I've learned to enjoy the holidays and enjoy those things a lot smaller and more quiet and quaint.

And so there's certain things about that that I've learned to appreciate. Like, there comes a time where, you know, like last night where this is like day four in a row or whatever of like the family between her as in mine and just constant. And I had like the big Christmas dinner and it was amazing. And all I wanted to do was like lay down on my own couch and just like watch a Christmas movie and fall asleep or relax. And it's like only five o'clock But I can't do that, you know I'm at this big family event where ping pong's going and drinking and music and loud and

Celebrating and psych you know, so I that's tough for me Do it really it really is and then and then you don't want to and for many years I know I was that guy who you know Then I go find like a corner somewhere and relax, put my feet up or close my eyes for a minute. So I've had to train myself out of that for somebody's hammering you to peel the potatoes. Yeah, yeah, something, dude.

It's always, it's watching football. Yeah. So that, that, and, you know, I'm always trying to be a really good partner when it comes to that. So, you know, my goal always is to be a really good partner when it comes to that so you know My goal always is that we make it through these holidays and she doesn't feel that way She doesn't feel like you know, I ever wanted to be home because you know, it's important Yeah, exactly that's really important to her and then I also got to let go of like I'm also very

Anil about our house our things the things that are just me and her and our our immediate family with the dogs and shit And you know, I want that all in order. And that shit all goes to you. And you're gonna happen, man. That goes to shit, man. When it comes to her family and it's time for these holidays, like that's fucking a priority. Like we'll show up late to anything that I gotta do

or whatever like that, but we're fucking on time for any of that. So every year it's challenging, but I see the personal growth every time I make it through it. Like, now, are they super, are they, are they, are they loud and very loud. Touchy, feely hug you. And just like you're just, I mean, they're, when Jessica talks about my family, it's very, very simple. Very, very simple. Just like that. I mean, you come from a Italian background, they come from a Hispanic background. They're all like that. Everybody, you walk in and everyone's a hug and kiss and you know, every single gift, so I mean,

we had a, I don't know, we have 20, 20 something people around the Christmas tree. So the Christmas tree is ridiculous. It takes hours to get through all the Christmas presents and every present everybody waits for the next person you open, we wait, that person gets up and hugs that person, kisses them, thanks them, like it's like that whole,

and I'm a terrible gift receiver. So it fucking sucks when I gotta make it through, like, seven, eight gifts. And you're on stage. Yes. Everybody's waiting for my reaction. Yeah, no, it's just the eyes. And nobody takes that into consideration.

No one thinks about that. Like, no one's thinking like, oh, I wonder what this is like for, cause it ought them, it's all normal for me. It's the only one it's not. I love hearing this because it really helps me understand. There's a lot of things about my, here's a thing. There's a lot of things about your own family that you don't realize. Because you've seen it through your lens.

That's it. And you grew up with it. You don't realize it's weird. I didn't realize, Jessica tells me she's like, why do I have to go up to every single person when I leave a party or when I get to go up to every single person when I leave a party or when I get to a party and kiss them and say hello? Like, why can't I just say hi?

She's like, it takes us 15 minutes to leave. And it doesn't dawn on me that that's a strange thing because I've always, I've always always done it and it doesn't make any sense that that's even weird. So I have to like back out of it, put myself into a situation like that and think, okay, I guess that is kind of weird. You're trying to leave and you gotta go up to every single,

all the people that might not even speak English, you're gonna go to my grandfather who, tries to tell her stories half the time and half the time, she just can't understand them. No, and she's looking at me like, don't you dare leave because he's gonna tell me joke, I'm not gonna know it's a joke, and I'm not gonna know to laugh because I can't really understand that well.

So I get it, dude, I told you. And I understand from your guys' perspective because you want your family to love your partner and who they're with. And for when you're that person who doesn't do that, I know her family didn't like me for half the time we were together because I was like that.

My fuck, I'm out, let's go. You know what I'm saying? I don't wanna go through the fucking 15 people, hug them, kiss them, goodbye, just awkward as fuck for me. And so, you know what I'm saying? Like I don't want to go through the fucking 15 people hug him kissing goodbye. Just awkward as fuck for me. And so, you know, and I'm stubborn too. You know, so that's how I was at the very beginning, the very beginning. I was just like, hey, they're gonna love me for all. You know what? I'm an incredible man for you.

I take care of you. I speak highly of you. I never talk down to you. I never, you know, like I support you. Like I'm like, I'm gonna be a good man. Your brothers are eventually going to love me. They may not love me right now because I'm not the family guy or whatever, but you know all you as a big brother All you want is the man that's gonna take care of your sister or course. Yeah, that's gonna treat her right That's gonna take care of you on them over right and they love me now And I've also there's been a lot of give and take on both sides right?

I think they've learned to understand me better, but when you're in it and you're the family, that's your norm, it just doesn't make sense to you. I'm the weird one. There's 20 of them, they all get it and understand it, and then the one guy who doesn't. So I get it from just because perspective because, and I get it from your perspective because you're like, I want my family to love her

and know all these special things that you get to share with her, intimately and by yourself when she's comfortable. And then now she gets thrusted into this like, ah, thing, and you want them to see this, how great she is. So when we got to the, so we did Christmas day at my aunt's house up in Roosevelt, and so we drove all the way up, oh, excuse me, Rockland, which is near Roosevelt.

We drove all the way up there, and there's like, you know, 30, 40 people. And we get there and we're hanging out in my aunt, who I love that my aunt did this, she takes Jessica aside and she's like, I don't think I've ever shown you my whole house in my aunt's Jessica's like, no, so she's taking my, apparently she took her into one of the rooms and she goes, look, I know our family is really loud and there's a lot of us.

She's like, it can be kind of overwhelming. She's like, if you never need, she's like, you can come up into this room and you just want to get on your phone or hang out a little bit by yourself. She's like, it's totally cool. It was so nice that my aunt actually said that to her. That's her.

There's like always one in the family. So Katrina's father, Troy, who passed away two year, what, two, we're on three years now too. He was that for me. So he came into this family. He comes from a kind of dysfunctional background with weird relationship with his mother and all that stuff and he wasn't very close and so and he loves the family, but he understood me. And so he would catch me by myself occasionally and pull me aside and just him and I talk sitting

down and he always made me feel good like that, because, and he would remind me that, hey, this was me the first 10 years that I was in this family. Like, you know, it gets better, it gets better, and he would toss you like, tell me it's gonna be okay, and stuff like that. So, I'm miserable this. Yeah, no, so I did have an ally

when my first came into the family that would tell me, like, you're not that weird. I was just like you, you know, and I'm like, fuck dude, because it's hard to me. I'm also not a faker and a pretender. So to pretend and do. Oh, you can see it on your face. Yeah, totally, right?

Adam, is that happy right now? Yeah, well, I opened, I was opening the gifts, right? Which by the way, Katrina wasn't supposed to get me anything and she still did. And I'm opening, opening, like she got me like these pair of pants and I pull it out. And like the whole family you said it's on stage. Everyone's watching the reaction. And as soon as I open it, she's like, I have the receipt.

We'll take that back. And everyone looks at her like she's like, no, I know him. He doesn't like it. Yeah, call me out in the middle of it. So I'm like, this is already fucking a pain the ass for you They're gonna bust me out and stuff like that. You have to lie. No, I like yeah, I love them I love them. Yeah, then later on I come like and I'm wearing a different pair They're like oh, those are your new pants. I'm like no

There's a new pants that I do life. No, that's a I love getting awkward gifts. Yeah, the best No, it's written that yeah, there's certain moments, dude, you got to wear it, you know, specifically. So they see it, you know, you wearing it. Yeah. Well, my mom does the, my mom does the, thank God she's in Fiji this year. So we didn't actually go have Christmas with my mother. We had her, her tradition that she loves.

Two big things that like, you have to do for my mom on holidays and that's play board games and get dressed up in the fucking matching, you know, fucking pajamas. two big things that like you have to do for my mom on holidays and that's playboard games and get dressed up in the fucking matching, you know, fucking pajamas. No, everybody does that now. Yeah, what is that? Yeah, my mom was doing it since we were a fucking kid. Yeah, that's been, and that's why she used to, when we were younger, make them, you know, shoot the make-home and we were, oh, did I crochet it?

Oh, yeah, nice. Yeah, not cool at all whatsoever. It's the big spaces between the yarn or whatever. Yeah. I could see your weenere. Oh my God. Yeah, that's legit. How was yours, Justin?

Did your kids have a good time? Yeah, my kids. Oh, yeah. Of course, dude, like, because on Courtney's side, there's like so many nieces and nephews for them to play with and run around with and go crazy with. And so, yeah, for me, it's mainly just watching them do everything anymore.

I could, I just kind of remove myself from a lot of the same awkwardness, because I have that same sort of a feel is like, what, like sometimes I'll get like in a rhythm where I got a good conversation going with, you know, one of the relatives and I'm like, oh, sweet. You know, we're on to something here and then it dies. Like this, like instantly. I'm like, oh, no, where'd it go? You know, like, I'm gonna make, awkwardly make my way

over to make another drink. You know, like, that's kind of like my go-to. Oh, this feels good, true. Yeah, it's like, we were on to something, but for some reason, it just never carries. And so that's just, I haven't been able to master the long form of, like, going to another subject that resonates with you.

You know, like, I pick one and we nail it and then it fucking dies. I'm the same way, I'm terrible with that. I'm terrible with that. That's why meeting you guys was so awesome. Like, we could talk for a long time. I know, I'm like, you guys are so much easier. It's great.

I think this is nice. You know, I can relax. Like, so, yeah, I think I'm just always like a little bit more tight than normal and that creates friction a bit. And then I have people stay over at my house and normal. I'm not real big on like company and hosting. And like I just get really uncomfortable with that whole process.

And so I had a little bit of that going on on top of that. And then like make it sure like Courtney's happy because like at my parents, you know, of course it's the same with her. She feels awkward, you know, for certain things that we do that's quirky and all that. And so somehow she made it out of not having to play games this year again. And we we ended up leaving actually early to to take We ended up leaving actually early to take my brother's kids down to play on the fort on the tree house. And we had this epic battle of a Nerf gun war. So we had a great time with that and all the, you know, like everybody else was inside drinking and talking shit about whatever, you know, what's going on with me outside. So yeah, no, going on with me outside. So. That's awesome.

Yeah, no, we had a good time. Now, did you guys both like bounce around to multiple houses or did you guys normally like all congregate in one and that's the same house? Yes, we did, like, so Christmas Eve, we did completely it with her family and we did went to church and we went back to her house and like open presents and do that.

We actually had a good time this year. And then came home and then the next day was basically just me, her and the kids, and tell about like noon to one o'clock. And then we went over to my parents and then had a linear sort of like in between dinner lunch. Well, there's brunch, you might as well have a linear. But it wasn't brunch, it was like, yeah, it's, you know, exactly.

Yeah, it's litter. Now, how is Courtney when it comes around, it gets around her family now? Is she like all about her family? Is she still about her immediate family with you and the kids? Yeah, so she's transitioned more towards like, we're, like I think I mentioned earlier,

we're trying to like figure out what our traditions are gonna be in rituals and things like that. And so I think we both agreed that that was the most fun we had this year. It was just the time we had with just the boys and us. And she made this dish with, it was like sausage eggs and some kind of omelette that she created. It was a hit, and like some kind of omelet that you know Sort of she created and it was a hit it was really good and And then we just like you know spent a lot of time actually like spent half my the most time like I enjoyed with with my kids

Was like we went back down stairs and I was playing with with my oldest and we're we're just like building Legos And I ended up doing that for a couple hours. You know, we're just like getting into it and they were super happy that I was like, it was like back when they were young, you know, we were like just building stuff together. So yeah, it was really good, man. It was a good time spent.

I had something surprising happen actually. I just just remembered. So we're at my aunt's house. And as we're leaving, you know, and when I first got there, was it when I got there? Yeah, I was right around the first time when I first got there, my cousin's boyfriend shows up, nice kid, real good kid, and, you know, I go to shake his hand and he's very eager. Like he gives me a good firm handshake. Hey,

how you doing, Sal? Like, you know, good to see it. I'm like, okay, well, that's a nice kid or whatever. I've met him at another time. That's kind of weird. So then when I'm leaving, I'm saying bye to his mom and his mom who, this is just a friend of my aunt. So I've only met this woman maybe one other time. So I, you know, I go say bye to her. And she's like, oh, she goes, we really love your podcast. Now this is, now here's the thing that's weird about this.

She is a hardcore Catholic. Cons, like, and so right when she said that, I get immediately embarrassed, right? Yeah, so I'm like, oh, from the head, I said, I apologize about this. Sorry, sorry, sorry. I apologize about the language and stuff and I kind of laugh a little bit.

And she's like, no, she's like, I first heard your podcast because you guys interviewed Bishop Baron and I thought that was such a good episode. And then my son started listening to your show and he's a huge fan. I'm like, no wonder that dude is so happy to see I do. Like that dude's listening to the podcast. He does a whole other side of me.

Oh wow. Yeah, it was kind of interesting though. I totally didn't expect that. That's wild and that happened. Yeah, that was true. It was a good time. It was a really good, really good holiday. Now, what are you guys doing for New Year's?

Now, are you guys staying around? Are you guys got family? What do you have been on for new years? I told you I was doing the party and you know going to a new year's Eve party and you shit all over it, remember? I remember I remember talking about you. Are you still stuck? Are you still going to fight? I mean enjoy yourself if you go and it's? It's gonna be terrible. I mean, I enjoy yourself. If you go and it ends up having a feel really bad, I say that, but I want to be wrong. You know what I'm saying?

I want you to come back and be like, that was the best new year's we've ever had. So I don't want to say where I'm going to be because I don't want anybody to show up there or whatever, but it's one of these parties you pay, you get a ticket, there's a hotel room there, it's really nice or whatever. But I feel like, are you crapping on it

because Katrina wants to do something like this and you want to make sure you Listen to the show. Yeah, no, no, it sucks out. Yeah, not at all other and true to it like all so you know I was I was in my place by 21 right and at at 21 on and We used to go always go out. So I had, I remember being a kid, right? When you're a kid, like party in on New Year's is always challenging. It's like finding a house, we can all, whatever. So, you know, here I am 21 years old,

I have my own place and we always still went out. We always like, because we're still young. And so we would go to the city or go to a hotel party like that or go up to Reno or go to Vegas, like you go to San Francisco, you name it, like I've done all those things. And every fucking year, 21, 22, 23, we come back and be like, either a fine-happened or it was fucking hard to get a cab or we slept

on a wood floor, just always shit. And I remember going, why do we do this? Every year we try a new place or a new big event thing like that, we all fucking love being with each other so much. Let's just throw it at my house. And I remember it was like around 26, 27 when we finally just said, fuck it, we're getting older, we don't need to go out with the latest club or what's going on.

Let's just get a bunch of bottles of champagne. Let's start the party at like 9, 10 o'clock in my house and just go through the night. And those have been the best new years we've ever had. Everyone's got a comfortable bed to sleep in. You don't have to worry about driving anywhere. You're with the people you love. You're drinking the alcohol that you want to drink

and it's not fucking a million dollars. Like, and it is true. And then we've just kind of like, I just cashed it in on all those events because they never were that great. So it's really not Katrina wouldn't know how to do that. She would rather do family stuff anyways, but yeah, no I hope that I'm wrong and you have an incredible time I would kind of feel that you're like I put a warning out you

We had an adventure. No, we're doing that you're like I put a warning out. I told you. We had an adventure. Yeah, no, we're doing that. We're doing the whole party thing. We're going to this nice hotel and pay for the tickets and there's a theme and everything and then we got a hotel room there. I will say that the time we did do a hotel party like that, that's probably one of the better times that I did have because it's cool because they throw like, you know, they'll normally those big hotels have a nice banquet room in the bottom. They have like a place where you eat, drink, or TV stuff going on in there. And then if you ever get tired of the party, you could just go up to your room. Oh yeah. So that of all the ones. I wouldn't have done it. Because when you, one thing you said to

me that kind of stuck was, you know, how hard it was to get like a Uber or a tax or whatever. And I'm like, you know, that's true because that's gonna be one of the busiest times of the year to get a car. I don't wanna drive after parting because then I won't be able to really drink or whatever. So we got the hotel room.

That will be the best decision you may because of all the things I was talking shit about, the thing that made me the most angry, even above the fights, was a San Francisco trip that we did and we did it at this big place. A hundred bucks to take it to get in and we walk out at two in the morning when they close down or whatever it was might have been later the time I remember.

The house that we were staying at was probably 20 or 30 blocks away from there and we stood out front trying to catch a cab the first half hour to 45 minutes and then eventually said, fuck it, let's just just try and start walking there and I walked for another hour and a half to get to the house that we were staying. So it was like a two hour adventure rolling in at like 4.35 in the morning. I think I slept on a couch that night. Oh, yeah. Yeah, I'd ever like that was fucking never again.

Well, I have alcohol. That's young man stuff. Yeah, yeah, so I'm asleep in the San Francisco a new years to like fucking 30 degree with when and windshield like minus six like crazy You're wearing your your cool clothes. Yeah, yeah, totally like it's like a suit jacket type of deal of walking down San Francisco You got to give to the girl that you went with. Yeah. She's wearing a dress. Yeah, bro. So I get those like perfectly hold out jeans. Yeah. Oh, this is a bad decision. I'm cold. Yeah.

So the hotel idea, I think, is that I think you guys will have a good time. That's a good call. So you guys are all doing it family? Yeah. I mean, I'll probably end up going to my parents or something. You know, like, I'm not going to talk too much because it's going to be real boring what I'm going not going to go into my parents or something. I'm not gonna talk too much because it's gonna be real boring what I'm gonna explain. So,

I'm gonna have my kids and get them real tired. Now do you get smashed? Do you get smashed with your parents house or do you abstain from doing that? Yeah, dude, no, like this year, even for Christmas, Courtney and I snuck in a bottle of crown in the refrigerator, and I was all in a bottle of crown in the refrigerator

and I was all sneaky about it. It's just still that weird vibe that they don't drink. But they know I do, so they try to pretend that it's cool. And so my dad will have like hard mics in there, mics hard lemonade. And I'm like, I'm like, I'm gonna fucking drink mics hard lemonade. Are you sure you mean this? That's like Zima. Give me some whiskey.

You know, like, so they just don't get it. So it's like not like a crowd where I'm not that guy that's gonna sit there and drink by myself either. So it's like, it's just not good. Did you guys see the skinny dip to order that came in for us, all the boxes? I already ate some. I'd, yeah, I fucking still.

I'm taking some on my way out. Oh, I already still a bunch for, that was Christmas gifts for Hellic family members. Dude, it was so great. So, I did that too in the stockings. Perfect. It was a great gift for that. Dude, my kids. My kids love the skinny dipped almonds and I don't feel bad giving it to them like I do with the other stuff. I'm seeing them all over the place too. I saw it like a CVS and I'm like, oh, I asked you to. Yeah. Yeah, they're in a bunch of stores now. They're going super mainstream. Yeah.

They're very, very popular. They've hit on something I think very smart with the way they put together. You know, and the Macro isn't really good. Yeah. So. No, it made a really good Christmas gift. So I'm shot out to skinny dipped much love for sending that box over before Christmas. Because that.

Now, how are you giving it? And how are you giving it to people? You just giving them a whole box? Yeah, a whole box. I just wrapped that shit. You want say, that's a cool gift. I'm saying that's a cool gift. Speaking of Christmas gifts, so this year, it was anticipated that there were gonna sell a shit ton

of these genetic information type tests, like 23 and me, right? Yeah. There was a whole article on how it was like a big gift this year that people were buying for each other. Oh, weird. And so it's a huge, right? Yeah. There was a whole article on how it was like a big gift this year that people were buying for each other. Oh, weird. And so it's a huge, right? People are buying like crazy. And scientists and psychologists are wondering if the perception of genetic risks could actually increase people's risks because of how powerful the placebo effect can be.

So they're getting worried that people are gonna get the test. Oh wow. See that they have a predisposition for- Become like hyperchondriacs about it. Well, in fact be like a self-fulfilling prophecy. And so they actually did a study where they recruited a couple hundred subjects and they put them in a personal health study.

And they were told that they would have genetic profiles done and all that and what would be the best diets and exercise programs for them. And they told some of these people that they had genetic, they had some predispositions or whatever. And these people definitely felt a lot worse. It definitely caused a lot of health problems because they were told, so wait, do they call that the no-cebo effect because it's different than close plus cebo?

No, so the no-cebo effect would be where you're told, you're not gonna have something, and so then that changes how you... I thought it was like you put a hex on somebody, right? Like it's like the curse thing, like it's a real thing, like it's a phenomenon, people like, it actually like sort of fulfills that prophecy where it's like,

people like believe it so much to where, like they get the physical ailments as a result. Well, check this one. So I'll read part of this, part of this study. So the researchers did another experiment where they told some of these subjects that they had a genetic risk factor for obesity. So they told them that they had a

protective phenotype. So some of these people said, hey, you have this protective phenotype for obesity. And these people who were told that got fuller after eating the same meal that had been fed the previous week. So in that case, they perceived genetic risk, the fact that they thought that they had this protective effect actually had them eat a little bit less, which is kind of interesting. So it's just the psychological effects of these tests, nobody's studying. You know, and it's one of those situations where sometimes more information might not be a good idea, you know what I mean? Because it's going to change.

Well think about it. It's focal points can completely change. Yeah, like, you know, I imagine if you were told you have this, okay, you're risk for Alzheimer's is 10 times higher than the, you know, next person's. You might, it might freak you out enough to cause some issues. So it's kind of interesting, right?

It is interesting, yeah. You know what else is? You know what else is. You know what else is very interesting to me. And I'm sure no one's gonna like hearing this on holidays. Nobody wants to hear about politics, but I find it very fascinating that that go fund me account. Oh my God, brilliant. Bro, you see what that? What's it out? Where's that now?

17 million. Wow. I can I tell you what I love about that? I don't care what the, what people, what people, adamant about this wall. You know, I don't care what people think about building a wall to prevent or to reduce illegal immigration, whatever. That's all, that's a separate debate. That's not what I'm talking about. So we can have that discussion, but that's a separate debate. What I love about what's happening with this GoFundMe

is that people are, they believe in something and they're voluntarily giving their money to support it. And I will support that shit all day long over taxes because taxes are forced. I don't, I'm forced to pay into something that I may not believe in. But if a bunch of fucking people want to pay for a wall to get built and, and it's funded by them, that makes me feel a lot better than me having to be forced to pay for something that I don't believe in. You know what I'm saying 17 million

17 million it's interesting. Yeah that many people yeah I mean obviously they want that to happen like it they're showing it with their dollars So it's it's interesting to see that I want to see more stuff like that You know what I'm saying I wish I wish everything that be great as politics moved based off of that right like these policies Like we just put our money in that direction, it's like, okay, when you see it happen. It would be cool if that, and I know we could never make the full transition of where it was like this, but even if like a portion, like instead of paying

X amount percent of taxes every single year, five or 10 percent. Like some of it was discretion. Yeah, exactly, five or 10 percent of that is like flexed. You got it, it's got to go somewhere. And then it's up to you to choose, you know, wherever it goes. Right, and you would have all these different options that you could put your money towards.

I would love to see something like that. I think it would just empower the people. I think you would force more people to do research and know what's going on and where your money's going. And it would definitely, I think it would increase transparency too. Because once people choose where the money goes, they're going to want to see. Yeah. What's happening with that money?

I think that's what people really want at the end of the day. I mean, they just want to know that obviously, if you're paying taxes, everybody's paying taxes, we get it. We need to allocate our money in certain directions to really build these things, make sure infrastructure, all this stuff's accounted for. But let's see you exactly where this all goes. That would make everybody feel better. I think they don't want that to happen because I think if people really saw how much money

was wasted, it would be checks and balances. I mean, that's what we need. Yeah, no, because government's so inefficient with money. Part of it is because people can say greed and inept people running things. But a big part of it is government just doesn't respond. It doesn't respond to the same signals that the market does because it's not the market.

So if I start a business and I'm not profiting, first of all, profit is a very wonderful signal. It tells you that you're doing something right. You know, you're doing something right. If I'm not profiting, I'm not gonna last very long. If government doesn't get what your, if government promises something and we give them $50 billion for it,

and we don't get that thing that we're promised, that is an argument for them to ask for more money. Then they'll say, well, it's because we didn't get enough money. Whereas in the private market, you fucking make it happen, or you don't get that money. Someone else, we're gonna try someone else, try to sell. Yeah, yeah, so you've been checked on

like how you've used that money, too. It's like, there needs to be that sort of, you know, a balance to that. So they actually do it diligently and they get the job done. I was watching this one documentary a long time ago where there was a, I forgot where it was. This woman got elected to be super intended of this district or whatever. And she was going through the schools

and she was finding how my God, some teachers had to buy textbooks and pencils for the kids and some teachers. Then she went to this warehouse that apparently stored a lot of these public schools, what do they call tools, like pencils and whatever. And she's like, I found all these textbooks and pens. She's like, it was just run so terribly

that we actually had a lot of the supplies that we needed, but people weren't getting them. She's like, it was so much waste and so much waste that goes into bureaucracy. Like let's say $10 comes from Adam to go towards paying for welfare and helping people. How much that money actually is spent on just the bureaucracy that puts that together and administers it and all that shit. How much of your money is actually getting to somebody? So I love these gold,

that's gold fund me account thing is hilarious. No, I had to bring it up. I just interesting. And it's not that I have on one side of there or the other. It's more, I find that interesting. That's pretty wild to me that somebody actually, because it wasn't Trump who started that. Somebody else started that gold fund me account towards that.

And to see over a quarter million, people think it's a 280 something thousand people rally behind it and put their money towards it and to accumulate to over $17 million and it's what nine days in. You're not even halfway through the 30 day process. That's pretty crazy. That's pretty crazy. Way crazy. That's pretty crazy. Did you guys, so this was a study that got published December 21st, so it was recently, that scientists in Germany found that statins

reduce beneficial brown adipose tissue or brown fat. Now you guys are familiar with brown fat, right? Brown fat is for the listeners who don't know. It's a type of fat that's very metabolically active and actually burns calories. It burns calories in the form of heat. And having a lot of brown fat usually means that you have a faster metabolism in your leaner. And your fat can actually, some of it can turn into more brown fat. And there's certain things you could do with your lifestyle that'll help do that. Part of that is exercise and cold and hot temperature contrast

can seem to help that and how you eat your diet and also but they're finding that taking statins reduces beneficial brown fat. So in other words, taking statins which are cholesterol lowering drugs which have their own other issues that can not be good, that that may actually reduce the body's ability to be lean. It may actually, in fact, make you less healthy through the process

of converting how science comes out with something that is designed to help us with something, and then we find out years later, always that, oh, by the way, it shuts this down. We had a balancing system in place for that. Well, part of the problem is we think that just having a lot of cholesterol in your blood is a bad thing. And to some extent, that's true if it's super, super high. But what they didn't do is say, well, what is causing this to happen?

Instead, they said, let's just make the cholesterol low. And so, Stanton's going and that they work through reducing the amount of cholesterol you deliver produces. So it does lower your numbers. You take a stat and you'll have lower cholesterol. It's just ironic to me that we focus on one part, all yet where we understand the body has all these complex systems that work together. But in medicine, we tend to treat that single system, that single issue without thinking like, oh, well, could this have effect on the other eight or nine systems

that are running synergistically with this one? Like, it just doesn't get talked about until shit comes up. It's the number that is trying to reduce the number. It's the strength and weakness of Western medicine. The strength of Western medicine is its ability to segment out parts of the human body and to study them in great, great detail, like the, you know, the hormone system, the nervous system, the

digestive system, your brain, psychology, like they can, they can take them out and study them, but the strength is also its weakness because it doesn't integrate them. It doesn't realize that they're all connected. I was having a conversation on Christmas with one of my family members about this. And we were all talking about the effect that mindset has on your health. And the first argument was, well, if your mindset's a particular way, it's going to affect how you exercise, it's going to affect how you eat. And yes, that's also true.

But just your mindset alone, independent of those things, can also affect your health. And I was trying to explain to them, like we forget that the human organism is, it's a whole organism. And you affect one thing, it affects the others and vice versa. So it's one big thing and you can't take any, you cannot, just like I just talked about earlier

with the genetic testing. We can't just any, you cannot, just like I just talked about earlier with the genetic testing. We can't just say, oh cool, if we give people more information and tell them that they're more or less predisposed for things, that that's gonna be all good. Because we're completely negating the psychological effect. You know, what could happen if you tell somebody that they're predisposed to diabetes?

They may think to themselves themselves two things may happen. And I'm sure there's a lot of possibilities, but two obvious ones to me are either A, oh my god, I'm predisposed to diabetes, I better start eating right and exercising, or B, I'm fucked no matter what I do. Yeah, that's my crutch now. Now I'm just gonna go do whatever

and just get on medication and okay. You see one or the other. Right, so we forget about all that stuff and how important it is to consider the entire organism. It took me a long time to realize that as a trainer. It took me a long time. I would say it probably took me 12 years. Because it's easier to simplify it.

And that's just the end of the day. Like you're trying to just narrow into one thing and focus on it. We're also educating that way. I'm looking at that way. Yeah, we're also educated this way. That's, I mean, for the longest time, like my, my idea of like holistic health was so woo-woo, you know, like, oh, that's not,

I'm not, oh, when someone says, like, oh, you do this and it affects that and it's like, oh, that sounds woo-woo to me. But my idea and definition of holistic health is so different now. I mean, I've been able to separate that, the woo-woo side of it and just understand the fact of the matter is you do anything to the body,

to any single system, and there is always a cause and effect to the other ones. It doesn't necessarily mean it's always a negative one and it's bad, but to completely just not think about or take into consideration the other things that are happening in the rest of the body by trying to acutely solve this one problem in one system is absolutely moronic. It's stupid to do that and not think about that. And I don't know, I feel like we're going to start hearing more and more of that because

when I first started in health and fitness, there really was this major division of like this Western medicine and then this hippie holistic side of it. It doesn't need to be so drastically different. There's lots of things that you can take from both sides and learn to understand how to integrate them versus, you know, it's either or, you know. Well, yeah, and all of our problems now are these chronic issues. And the way that we've been treating just isn't working. You know, we have to integrate. We have to consider all the different systems

in order to, you know, address these problems that aren't going away. So, you know, it's like, we have to get better at incorporating more trains of thought into the conversation. Yeah, I remember when I would train people earlier in my career, I'd look at somebody and the things I would consider would be, okay, your fitness level,

your mobility, muscle imbalances, and your goal. That's it. Oh cool, you're coming in today, you want to burn fat, cool, we're gonna burn calories. The intensity's gonna be pretty high, I'm gonna work out pretty hard, and then you're good. Later on in my career, I started to realize, I gotta consider way more than that.

I have to look at, okay, are you getting good sleep? Do you have a stressful life? You may have a good fitness level, but your stress level is so high that I can't train you that hard, because I'm just gonna shut your body down, it's not gonna work. I used to never have to consider that at all. I never even thought of that, and I became so much more effective later on when I started to realize,

like I'd have these high performing executives that would come in and want me to beat them up. But then I started to realize, your stress is high, your go-go goal of time, you're gonna actually feel much better and get better results if we take this approach over here, which is a little bit lower of an intensity. I'm gonna take you through more mobility stuff.

Sometimes I'm not even gonna train you with particular exercise. Sometimes all we're gonna do is this kind of yen stretching mobility type of work. And then lo and behold, people's progress became more consistent. They stayed with me much longer. And I made much more of a long lasting impact

on the person's health in a positive way. But it took me a long time to really put that together. It took me at least 10 or 12 years, so. So. Math and the ball is the perfect place to start! With a full 30-day money back guarantee, there is absolutely zero risk! So what are you waiting for? Go to mypromedia.com and get started today! It's the motherfucking wall! Eagle is landed!

Quee-qua-w... Our first question is from Carolina C Jorge. Why do I feel like I am addicted to really high intensity exercise to the point where I can't function without doing a tiny bit of hit every morning. I can't get the same feeling lifting weights and I know it might be messing up my metabolism,

any tips. You definitely are. You're not alone. Yeah, you definitely are a dick. A lot of people like this this high intensity exercise is the Is it is a very addictive form of exercise for a few different reasons, but one of them is It raises cortisol whenever you push your body and stress it out you get a spiking cortisol now some people say well Why that's a feel good hormone that very feel good? You know years ago

I so I used to train a lot of doctors and surgeons because my gym was next to a hospital. And I remember one of my clients, who was a 65 year old surgeon, and he was taking prednisone for something. I don't remember why he was taking it. And he was coming in and fucking, nah, he's so strong, he was feeling so good,

and so energetic. And I'm like, man, you got a lot of energy. And he's like, yeah, it's this prednisone that I'm taking. And I'm like, that's a corticosteroid, right? Which kind of acts in similar ways to cortisol is different, but it kind of acts similar. He goes, yeah, one of the side effects

of these corticosteroids is you feel energetic and hyper and you don't feel that, you like, you need that much sleep and it feels really good. He goes, I know it's bad for me and I got to go off of it, but it feels really good. And he explained to me how cortisol, this is how I started to learn this, how cortisol is kind of this feel good hormone. In the morning when you wake up, cortisol is naturally supposed to spike. And that's what gets you up, it's what wakes you up, it's what gives you energy. And I know we all talk about cortisol like it's this evil hormone you should never, you want no cortisol, which is bullshit.

You need normal, healthy amounts of cortisol. And you want it to be up in the morning. You want it to drop at night so you can sleep. But it's the hormone that makes you feel good. It's one of the reasons why you have a lot of energy when you fast, too. You know, when I'm fasting for long periods of time and I'm feeling energetic,

part of the reason is cortisol tends to be elevated with fasting. Again, not a bad thing unless you have other issues with cortisol, but that's why you might be feeling addicted. And if you're having issues with, because consider this, just like you can get insulin insensitive to where your insulin is constantly up because you eat a high sugar diet or your diet's very unhealthy. Where your body starts to become desensitized to insulin, where it's receptors for insulin start to down-regulate. So now you need more and more insulin to give you the same effect, which eventually can turn into diabetes.

This can happen with other hormones as well, including cortisol. And what may happen, and this might not be what's happening with you, but it also might be where you're either your High-stress life, you drink a lot of coffee, you're taking lots of stimulants, don't get a lot of sleep, your cortisol levels are constantly elevated, your body's down-regulating as receptors, you're not responding to the same amounts of cortisol anymore. So now you need to find activities that raise cortisol even higher just to make you feel normal, which includes this crazy high intensity type workout.

Like as a trainer, the clients that I had that were the hardest to peel away from, high intensity exercise were my go getter type A personality clients who didn't need it. This is a worse form exercise. You know, I get a lot of flack in my DMs and stuff about some of these rants that I go on every now and then and this is one that I've ranted about more than once on this show. And the reason why that is is not because

hit training is bad, I fucking understand the science. I completely see the value of it. I utilize it as a tool myself. We have a hit program. Right, I completely understand that. So when. I utilize it as a tool myself. We have a hit program. Right. I completely understand that. So when people fire back and respond to me, it's not that I don't understand the science

that I don't think that it's a useful tool. It's just that when you've been doing this for as long as all of us in here have been doing it, you tend to see patterns. And what I've seen in my 15 plus years of training people is over 90% of the people that gravitate towards this way of training are the ones that should not be doing it. It's not the person that needs more of it in their life. It's not the person that's really sedentary. It's the type a go-getter personality that loves the push and drive. The ones that are already addicted to that rush

because that's how they run their life. They hammer it at work, they're high stress job, they're constantly on the go, and then they also want to train with that same mentality. And those are the people that need more meditation in their life. Those are the people that need more walks in their life. They are the people that need more walks in their life. They are not the people that need hit training.

The hit training people are the people that don't do shit, that don't ever move, that need a little bit of that umph every now and then. And honestly, those aren't the people that gravitate towards it. They avoid it, like the plague. They're over there fucking meditating all the time. And so when we go on on these rants,

or when I go on these rants about hit training or the orange theories and the crossfit type of mentality, it's because the people that gravitate towards it, a majority of them are the ones that shouldn't be doing it for these reasons. Yeah, and I think to the feeling that you're not getting resistance training, I don't necessarily, and I might challenge as far as the length of time that you've given that to develop. Because I know, for myself, there are certain styles and modalities that I tend to gravitate towards the most. But the overall benefits of going through the process of it, it takes time.

It takes time for you to really feel the you know, the difference it makes for you to rest and have these applied rest periods and reap the benefits of legit strength training and that being your focus versus seeking that feeling you're getting from these hits style training sessions. So, you know, it's just So it's tough, man. It's tough to do something you don't necessarily, you might not feel it initially and you have to really train your body to gravitate more into that direction because you know it's better for you right now and that other style training really isn't benefiting you the same way.

Well, you need to train your mind for the big thing. The mind, yes. Because you've already made a bad connection with exercise. You've made this connection that you're seeking this feeling that hit gives you, which is not the ideal feeling. Like, you don't want to lift, lates traditionally and feel the same way that you feel from hit. You're not chasing that feeling all the time. That feeling of, oh, I just accomplished something and oh, I got this great sweet.

Oh, that adrenaline rush afterwards. Like, that's the fucking reason why that feels so good. Well, look at the language that she uses. I can't function without doing a tiny bit of hit every morning. It's there, it's her little cortisol. Yeah, it's adrenaline junky. You're chasing the high.

It is. I'm going to create an avatar. It's a very, it's a stereotype. This might not be her who's asking this question. But this is a stereotype that's actually quite common. A person like this is typically drinks a lot of coffee, a lot of stimulants, has a type of a job that's high stress. When they do workout, it's balls of the wall,

sweat my ass off, hammer myself type workouts. Also consumes lots of sugar or goes on binging when they do eat. So they'll eat pretty strict and then they'll go off and eat a lot of sugar. And also tends to be late to appointments. Now, that last part sounds funny, but it's actually a behavior. It's actually behavior that here's what's happening. It's a rush. Yes, people don't realize this. When your body is trying to get something, it'll actually motivate you to do behaviors that actually produce the,

so being late to appointments is a stressful event and it causes cortisol to raise. And so people are like, why are you always constantly late? Well, probably because it gives you a little bit of a cortisol rush, you don't realize it and you think to yourself, gosh, I wish I wasn't late all the time, right?

But how many times have you had this exact client crazy self-savotaging? You know you realize it's happening the the avatar I just created you can't I mean times every five percent. Well seen a lot of them most of them are the ones taking these classes That's what I mean. That's why I they show up 10 minutes late to their session. Yeah Can literally come in the door right before the thing class is about to start. Yeah, we're doing it. Yeah, let's go. Let's go. Crank the music.

I want to rest. Yeah, crank the music. Let's go. Let's get this sweat. Fuck, yeah, that felt good. And then you have to drink wine to calm down at night. And then we're high-fiving and celebrating afterwards. Meanwhile, we're doing one of the worst things

that we could probably do for this person's body is we're just, we're just slow in this Metabolism down and making it more challenging. This produces a skinny fat Fuzzy you tend to lose muscle and your body wants to hold on to body fat now if you continue down this path over time your You will really have a tough time with your your HPA Access your hypothalamus pituitary adrenal, and you can throw in your thyroid in there as well,

axis, as those hormones try to compensate for each other, things get so out of balance that you can start to develop anxiety disorders, depressions, or get crushing chronic fatigue, which is very nasty. So now, would you use any supplements to like help somebody like this, like anything? Well, I'm going to give some tips here. First and foremost, you're going to need to slowly reduce your stimulant intake.

If you are drinking caffeine, wean yourself off that caffeine. It's going to be about a four to six week period where it's going to be tough, but slowly wean it. The way I like to wean it is I go quarter off. I have my clients look at their total caffeine and take, so let's say they're taken in 400 milligrams a day, I have them reduce it by a quarter. They do that for between one to two weeks,

then they reduce it a quarter, one to two weeks, then they reduce it a quarter, one to two weeks, then they go off. And so I'll do this kind of step ladder type of thing. During that process, I'll have them consume an adapted genic herb of some type. Now my favorite, gosh, I'm gone, that's all right now.

Well, my favorite for this type of an individual's cordiceps. So for sigmatic makes the best cordiceps that I've ever seen on the market, just that they have a dual extraction process that gets, when you look at the way that, you know, aeravetic and Chinese medicine

uses mushrooms, for example, there's applications for cold extraction and a hot extraction. Now do you use this in replace of the coffee or any time during the day, like what's the protocol? You take this with your coffee and then slowly remove the coffee. And what this, what Cortis helps to do is it helps to balance out your cortisol production

and your other hormones in your body. Because what you're trying to do is mitigate that going off the coffee and getting off the hit crash that you're inevitably gonna feel and Cortiseps helps a lot with it. So what I would do in the morning with this person, reduce the caffeine, start taking Cortiseps with the coffee in the morning,

get off the hit training, start doing traditional resistive training, followed by some static stretching. Give yourself 10 to 15 minutes of static stretching at the end. It's a very in, you know, kind of relaxing, slow grinding workouts for this person. Yeah, slow waist. Five reps, rest periods in between strength train. That's it. And then as far as nutrition is concerned,

I wouldn't go too extreme in any direction. So I wouldn't say cut all your carbs or lower your fat. I would say stay away from heavily processed foods. Stay away from stimulating foods. Sugar and spicy food tends to be stimulating. Kind of eat more on the bland side, eat more healthy fats, and give yourself between one, two, I hate to say it six months

for your body to balance itself out. The cordi-cepts will help a lot, the diet will help a lot, and the workout will help a lot. All in their own, they don't do a whole lot, do them all together, and you'll start to get a good effect. And then the last thing I'd say is is when the sun goes down, first off, invest in a really, really good pair of blue blocking glasses, put those on when the sun goes down, studies are now showing that melatonin production increases tremendously when people reduce their exposure

to blue light, at least a couple hours before bed. And that'll help with your cortisol regulation, because melatonin increases your sleep better, then cortisol will rise in the morning naturally, and hopefully after doing this for a certain period of time, you'll have the energy in the morning that you used to feel with hit that now will happen naturally. Next question is from like a stranger.

Do you guys think there will be a backlash in the distant future when it comes to coffee consumption and caffeine's true effects on one's health? Would it ever become a banned substance and labeled as a drug? Oh, this is an interesting question. I'll say no to the second part, but to the first part, yes, 100%. We will see a big backlash on caffeine. Mainly because it's so accepted now, coffee is so accepted. It's to the point now where kids go to Starbucks and get it. I think that's really the alarming part

is seeing how young now kids are drinking coffee in versions of it that in milkshake form or whatever, we're providing these kids to get really indoctrinated into the caffeine ritual process. And it is a drug at the end of the day. And we, you know, I very much recognize that and what that can kind of ramp up towards and going through the process now, even trying to reduce the amount is a struggle. And it's difficult.

And, yeah, just I saw that the other day when I was at a Starbucks, I think, and just the amount of kids and under teenage kids that were in there and drinking coffees or mocha's or whatever it was, I was just like astonished. But then again, it makes sense. I don't know if we're going to see a backlash. I don't know if, I mean, I think that we're gonna, I think more and more science will come out to support just like the question we just answered

right before this. And I think we'll be able to connect these people that maybe shouldn't be having 600, a thousand milligrams of caffeine a day because it's not ideal for their metabolism. But as far as a backlash, I don't know if it'll, it'll, like enough to like drive Starbucks fucking sales down, like, I don't know, I don't think so.

It's starting. That's a different, I think that's a different question. That's a good one that you bring up though. As far as, will it lower Starbucks? Once Starbucks becomes McDonald's, then maybe the sales will drop. It's still cool, but remember, at one point McDonald's was really cool and then it wasn't cool and then it was cool. No, that's what I'm spec were really cool, and then it wasn't cool, and then it was cool.

No, that's what I'm speculating on is, I don't know if it'll ever become like McDonald's. I don't know if it will be demonized that bad enough to where it would actually potentially hurt sales. I just don't know if I see that, I see it still on this crazy rise. Yeah. I don't know, there's also, I mean, the energy drink sort of phenomenon

with kids, too, is another thing where I just, I mean, I don't know statistically whether or not kids are more prone to drinking coffee versus like those energy drinks or not, but I would actually be more concerned with those energy drinks. Yeah, the energy drinks are flavored a particular way and they definitely, like cotton candy, you know,

bang or whatever or you know, monster, you know, grape drink or whatever. Here's a thing with caffeine. It's negative effects are very insidious and they creep up on you. So let me explain how this works. Your first start drinking coffee and you feel amazing, you feel energetic. Caffeine has an antidepressant effect. You feel happy, you feel amazing. You feel energetic.

Caffeine has an antidepressant effect. You feel happy. You feel motivated. You're productive. You can deal with your kids. You can deal with your spouse. You can deal with work and traffic. You're having a great time.

And so you start drinking it every single day. But like any substance that has a powerful physiological effect on the body, which caffeine definitely has, the body starts to adapt. receptor starts to down regulate, your body starts to produce different chemicals to balance it out, and what you end up getting over time is less and less positive effects and more and more negative effects, but because it's so insidious, you don't start to connect it to. So what ends up, one of the biggest side effects of too much caffeine is anxiety. And a lot of people have anxiety nowadays, and a lot of people don't realize that a lot

of their anxiety is because they're drinking coffee every single day. They don't realize that. In fact, you look, I'll tell you, Jessica and I have recently dramatically reduced and almost eliminated caffeine from our diets. Just because we had this conversation a while ago and we're both like, you know, it's a good idea to go off anything for a while. And caffeine, by the way, one of the most addictive substances I've ever had to try. I stopped smoking cannabis way easier than stopping caffeine.

That was very difficult for me. But it's so funny because she was getting some of these anxious side effects. I was getting some anxious side effects. It's hard to put your finger on them until they're gone. Now that I haven't had caffeine for a little while, I'm like, oh shit, I was getting anxiety. I don't realize it because I was having fucking coffee or caffeine every single day. I don't realize it until I went off. You know, look at kids nowadays, anxiety through the roof. Now I think there's other causes to it, but I think part of it is,

they're the most caffeinated generation of kids ever. Do you guys remember anybody in high school drinking coffee? Nobody drank coffee in high school. No, that was for old people. Or old construction workers. Or even energy drinks. The first pre-workouts that I can remember in the supplement world,

or ultimate orange was one of the first ones, but that was like a hardcore body builder one. Then it was, you know, if a Federal stack kind of came out. That was a little later, but again, it was still kind of hardcore. Today it's super mainstream. Before you work out, you have an energy drink, super mainstream. When I was, when we were working out back in the day, nobody had, when did people get caffeine, they got a little bit from drinking coke.

Yeah. Well, there was always the legend of like the jolt col colas or the extreme versions, but it was always a dare. How much caffeine is in the jar? The legend, it just did, it was double the, of what a coke is, 50 milligrams. Yeah, it's like 50 to 70 milligrams. So a jolt was like a cup of coffee. That's it.

And so if you had one as a kid, it was insane. Actually, it wasn't even, it was lower than a cup of coffee. Oh, wow. That's all that was in there. Yeah, it's only like 50 milligrams. 50 or 70 or something like that. Yeah, it was sold like a cup of coffee. That's all that was in there. Yeah, it's only like 50 milligrams. 50 or 70 or something like that. It was sold like it was like the most extreme. It is compared to Coke.

Like it's like double, like Coke. Like 20, I think, millions. Yeah, yeah, it's something like that. Like it's not that crazy actually. But I mean, imagine if you're someone who's never had coffee. That's right. No, you have a jolt that's like, holy shit. I think we're super over caffeinated.

And I think people are, you're seeing sleep issues, you have a jolt that's like, holy shit. I think we're super over caffeinated and I think people are, you're seeing sleep issues, you're seeing anxiety. Cause caffeine has got some benefits as well, but it depends on the context. First off, it depends on the person's body. Your liver's ability to get rid of caffeine and process is highly individual. Some people have a very fast ability to do it

and some people have a slow ability to do it. I'm one of the people that has a slow ability to do it, but I've identified that. A lot of people don't necessarily know that. Then the rest of your life also plays a role. Like, are you under a lot of stress normally? Like is life fucking hard right now? Probably not the best time to pound a bunch of coffee

and throw it, you know, fuel to that fire. How is your sleep? Age plays a role in this. So there's a lot of things that we need to consider that we don't even consider now. Coffee is just so whatever. Well, I think too, and I know like I'm sure, like before prohibition, like coffee consumption was probably a lot

lower, but I'm thinking, you know, we always have to have like so with alcohol being a depressant, like having to have a stimulant in the morning, like you have to, like it's almost like you need that balance. If you're going to have this sort of a lifestyle where it's like a after work, I go and get, you know, my, my alcohol and then I help to kind of wind down, but then in the morning I got to have this to kind of catapult me, you know, in the beginning of my day, and then kind of, it just turns into this structure

of like this is how my day just looks. Well, you know Starbucks was created by the founders, I believe, what did one of the founders start pizza coffee? Didn't they split off, and then one of them started pizza afterwards? Yeah, okay. But I know they got the idea, because they were in Italy, right? They were in Italy, then they split off and then one of them started pizza afterwards. Yeah. Okay. But I know they got the idea because they were in Italy, right? They were in Italy and they saw the craft that went into coffee and the art behind it.

They thought, wow, this would probably do good in the US. And so Italy is known for having, you know, kind of a coffee culture. But when you go to Italy and you order an espresso, they give you this much. It's a small amount. It's definitely strong and thick and all that stuff much. It's a small amount, it's definitely strong and thick and all that stuff, but it's a small amount of espresso. I get an espresso here and it's like,

if we consider a double or triple over there, they do drink coffee, but they don't drink cups of it. Like here you go and get a Grande whatever. It's like 300 something milligrams of caffeine. It's a big-ass coffee that you're drinking. It's not as strong as an espresso ounce per ounce, but because you're drinking so much of it, you're getting a whole lot of it. Then, of course, here, you know, American style, what do we do to everything? We turn it into a sugar process bomb of you have a bunch of other shit. So now you're not just drinking 300 milligrams of caffeine, you're

having an additional 70 grams of sugar in there. That's a recipe for disaster, if you ask me, especially when you throw it on top of a stressful life. I think there's gonna be a backlash for sure. I don't think it's gonna be a band or people are gonna be so against that nobody has it. I just think with a, like we always talk about, the pendulum swings so hard, I think it's gonna come back down

to where people start drinking. Yeah, well I think we're still on the rise of that. That's why I don't know if there's a backlash, I think it's going to come back down to where we start drinking. Well, I think we're still on the rise of that. I don't know if there's a backlash. I think it slows down. I think eventually we go, we kind of wake up a little bit and go like, oh, maybe all these energy drinks and caffeine. It could be contributing to all the things I had. It's all this access stress on the experience.

It'll be interesting to watch Starbucks and just see if it can. There's sales. Yes, sales, and if it continues to grow. I mean, they're great way to keep a pulse on that. Here's what motivates me. So if you're listening right now and you're like, you have a tough time with getting rid of your coffee or whatever or reducing it.

Here's what motivates me. I love the effect of substances. I love taking things and feeling them. It's one of my favorite things in the world. So I always, when we go to fitness conventions, I'll go up and down the aisles and just take supplements because I like to feel something

and experience how it may be working. And I love the effects of caffeine. It's my favorite drug in the world to use. It's a great feeling. But that great feeling I lose when I use... To finish it at a moment. Yeah, it's just like the weed thing. We talked about this just other day.

Part of what makes cannabis so amazing is when you intermittently use it versus using it all the time. So I remind myself of that. So I go off the caffeine so that I have it. And I can use it and get the euphoria, the motivation for it when I need it. And so that's what motivates me.

So if you're listening right now and you have a tough time, just remind yourself that when you do, when you go off of it and then go on a little bit again, you're going to have a quarter of what you used before and feel way better. Next question is from Constantine MB. How can you overcome the mental side of fat gain while bulking? Did you, did you happen to look at this person's profile? No.

No. Because how I answer this, I feel like it would be out. I don't want it on the person. Yeah. in his profile. No, no, because how I answer this, I feel like it would be out on the person. Yeah, because some people have this, like body dysmorphia where they just, they're freaked out at putting any body fat on whatsoever. And the way I answer this question to that person is probably different than to somebody who may be actually adding too much fat as they bulk. You know, because there's this also this myth that you need to put on all this weight on the scale in order to be on a bulk and build muscle.

Oh, see, this is this guy's lean. Yeah. This guy's really lean. And he's young. Yeah, you know what this reminds me of? It reminds me of the mental hurdle I had to get over when I would cut. Because that was the opposite, right? I was always trying to bulk, always trying to get bigger.

I was a skinny kid and never, never, never, never tried to get really, really lean. And if I ever even attempted to, it was difficult because I would notice all of a sudden I looked smaller and it would freak me out and I'd reverse direction and start bulking right. And the way I got around and then'd reverse, you know, direction and start bulking. Right, right. And the way I got around, and then got weaker, that was another difficult one. Oh my God, I'm not as strong as I normally am. So the way I got around it was,

I had to focus on other things. So I couldn't focus on size anymore. I had to focus more on definition. So I started wearing tank tops. I started paying attention to, you know, the strations of my shoulders. I stopped weighing myself. I started focusing on different things

to get my mind off the fact that I was getting smaller. And then what it did is allowed me to get really, really lean. And then I kind of got over that feeling of being afraid and I was okay with it. When I have clients who are afraid of bulking, it's usually these people who are afraid of gaining even a single pound of body fat. And the strategy that I've used in the past

is I've gotten them to focus on strength. So I don't let them weigh themselves, don't weigh yourself on the scale. Don't, I want you to wear long sleeve shirts and stuff when we work out. We're not gonna look in the mirror when we lift. I just want you to, we're gonna look at the numbers that you're lifting in the gym.

And is your squat going up, is your deadlift going up, is your bench press going up, then it's a success. And that helps people kind of get over that whole like, oh, I'm gaining weight, you know? Well, the other thing too is to understand the science of it, right? So when you go into a bulk, that means we're in a surplus of calories, typically a lot of those calories too, we're going to increase sodium, increase carbohydrates. If you're doing that, your body's going to hold on to more water. And initially what happens when you go into this surplus, and if you're, especially if you're staying in a surplus to bulk, you're going to have this

layer of water that your body is now holding that looks kind of like fat. Like so when you just look at the mirror or if you get on the scale, you'll see the scale jump up a couple pounds, you'll feel softer, you won't look as defined and lean and ripped like this young guy looks right now. So it kind of mentally fucks with you. So my advice always is to stay off the scale. I don't need to use that as an indicator and what Sal said is true is I'm looking at strength. I know that if I'm in this bulk and I'm watching my strength go up or building muscle, it's happening. Like that's one of your best indicators that you probably are putting on good lean body mass and not worry so much about the way you look in the mirror or what the scale is reading.

But don't be afraid to look a little softer because of the simple fact that you are going to be retaining more water and more water, you holding on to more water will give you that kind of smooth appearance. It doesn't mean that you put four pounds of fat on. In fact, somebody that's really lean like this young kid, 17 and shredded, it's, you're probably, you probably have a harder time putting on a bunch of weight than you think. And you're not going to put five, 10 pounds of fat on, you know, just by living in a surplus for a few weeks. I promise you that. Yeah, I would say embrace the changes that the new diet is gonna bring. So the changes include the strength, the changes include feeling stable

with a weight on your back, like embrace those types of changes. And for women, the other thing too, I've gotten clients to do this as well, I'll have them focus on strength, but then the women will start to embrace their curves a little bit. So I've actually had female clients tell me, a lot of these women who are afraid of gaining any weight, right?

And I'll tell them, look, we're gonna go on a calyrosurplus, we're gonna focus on strength. And then they'll start telling me like, you know what? I know I'm gaining stronger, I feel good, I know my metabolism's getting faster, and I know I'm gaining a little bit of body fat, but I think I kind of like it. I like my feminine gaining a little bit of body fat, but I think I kind of like it. I like my feminine curves a little bit. That's what I mean by, you know, embracing the change, you know.

It's a difficult place to be in because you don't, for people who are so afraid of gaining body fat, going in a surplus can be a very, very scary thing. Just like for people who are afraid of losing any size, it's so afraid of going in a deficit. But think of this as well. Here's the flip side of that. When you come out of this surplus and you try to get leaner again, if you do this the right way with the faster metabolism, you'll get leaner, faster, better than you've ever gotten before.

I mean, staying in one state really reduces the benefits and the effects of that particular state. Like because I was always bulking all the time, I really didn't get a lot of the benefits and the effects of that particular state. Because I was always bulking all the time, I really didn't get a lot of the benefits of what a bulk could bring me, because I was always bulking. So my body was adapted, it was used to it. Some of my best bulks came later on after I had learned how to cut.

Once I learned how to cut properly, and I was okay with it, I allowed my body to get smaller and get leaner, then I'd go on a bulk and it was like muscle, just came on my body and it really blew me away. So think of that as well, that might help you out. Next question is from M.V.A.G.S.P.T. Are many cuts and many bolts considered yo-yo dieting and will it create more fat cells per lane-norten's theory?

No, it's totally different. Yeah. Yeah, what lane's talking about is extreme. Yeah, yo, yo, dieting is not when you do a mini, mini cut and a mini bowl. No, the key, the key here is mini. Yeah. You know, mini, meaning your, let's say your maintenance calories is a 2000, a mini cut would be a 500 calorie deficit.

Oh, yeah. differences. Yeah, and a short period of time. For short per time. No more than two to four weeks. Yeah, and a mini bulk would be another 500 calories on top of that. And so you're just reaping the benefits of being a deficit and being in a surplus. What Lane talks about with some of the studies that they're looking at are when people go from extreme dieting, so like pre-contest, going into a bodybuilding or physique or bikini

contest, then coming out and binging. And the difference between those calorie intakes is extreme, double, crazy. Dude, Adam, this was obviously a world. Give me an example of what a woman would go like a terrible diet, right, where it's extreme, going into a contest, and then the amount of calories they would eat coming out.

Not, I mean, this is the norm. The norm will be as a bikini competitor, you know, coaches would have them anywhere as well, I've seen as low as like a thousand calories and even less, to the highest you see maybe them at 1,500 and then post show, the girls are getting 3,000 plus calories in a day because they're fucking starving. So you're talking about a double double their intake afterwards

and what ends up happening is a lot of times the first initial two days or so even sometimes three days After the show the body was so depleted that they feel great, you know They the muscle bellies fill all up the energy levels go up the strength goes up They look great and they feel fed, and so what ends up happening is they end up staying on that. Oh man, I feel great being fed again. It feels so awesome, and then they keep eating that way. And that just is not enough time for the body to adjust.

You just got it adapted to eating 1200 calories to 1500 calories to also give it the surplus of even 2500, you know, which is not crazy, but 2500 compared to 12 or 1500 is crazy. That's 1000 plus calories. And maybe for a day, it wouldn't be bad or even two, but to continue on that pace after being in an extreme cut, that's where you get these, you increase the fat sales when you do that. That's what Lane is talking about.

Yeah, because according to these studies, what they're finding, these were mouse models, but we think this probably happens in humans also, because the mice, they were starved or they had very low calories, then they would just let them binge. Because the body was in that state of low calorie for so long and thirsting for calories, and then it's given tons of calories, it's trying to increase its ability or its capacity to store those calories.

Because animal, the bodies, animal bodies and human bodies, don't like to waste energy, because food is hard to come by, right? For most human civilization. So when you're eating all this food, your body wants to capture it, either as energy and use it for energy. So it's an evolutionary advantage.

Yes, or capture it. And if you have so many fat cells, one of the ways your body may adapt is actually increasing the number of fat cells so that it can capture more of these calories. And so you'll see these people will go into these shows, will cut and then binge, cut and binge, cut and binge. And over time, they just can't get lean like they used to.

They'll talk about burnout. It's interesting to see how the body reacts to the extreme versions of stress. So obviously, famine is something that the body recognizes and how do we overcome this external stress. I think two of Muscle hyperplasia and how we deal with stress with muscular wise and how we've actually have the ability

to now build excess amounts of muscle cells. So it's interesting. Yoyo dieting really refers not to a mini cut and mini bulk, but really to a mental state of extreme restriction and then binging. It's more of a, you know, I hate myself, I hate my body, I'm not gonna eat. And then I can't take this anymore,

open the floodgates and eat everything. Seasaw effect back and forth. Yeah, and that's what it's referring to. If you mini-cut and mini-bulk properly, it's a healthy approach. It's me examining my nutrition. I mean, I do this all the time, naturally. I don't track my food, I haven't tracked my food in a healthy approach. It's me examining my nutrition. I mean, I do this all the time, naturally. I don't track my food.

I haven't tracked my food in a long time. I do this very naturally. I know how I feel and I know that I need to eat a little bit more or I need to eat a little bit less. And if I were to track, you probably would see me go through one, two week periods of lower calories and then one, two week periods of higher calories calories and it probably goes back and forth like that on a consistent basis just based on my how I feel my energy my activity levels my digestion and so it's just it's just a healthy approach so because going always eating at maintenance is in all also good for you that's there's There's benefits to eating more than you're burning sometimes, most of them are performance benefits.

And there's benefits to eating less than you're burning. A lot of that are longevity type benefits. So you have like fasting, for example, lots of longevity. But if you approach fasting from an unhealthy standpoint, you're just restricting, you're on the other end of the yo-yo dieting type of thing. So a lot of it, I think has to go do with the mental state as well. But, you know, many cuts and many books, that was a mind-blower for me.

I remember when I first started doing that, I started to notice that, doing that, I was able to get the lean benefits of cutting without losing the strength and the muscle, and I was also able to go through this muscle building performance enhancing benefits of bulking without the excess body fat. And so rather than doing the old way where I would gain all this weight and then cut and I'd be left with a net, one or two pounds of muscle or zero, I would get this kind of slow increase

in muscle growth and slow improvement and strength. That was way less stressful. I mean, let me tell you, going, you know, dieting and bulking, that takes up to a lot of time. It takes up a lot of time, it's a lot of stress. This is why I like carb cycling a lot. I used to run like a four two, or I'd be like, you know, four days deficit, and then I'd, you know, feed for two days, and then like a surplus slash maintenance, and then go back in that, and in a surplus slash maintenance and then go back in that and that the feeling that you get from the workouts the way my body would lean

out, I felt like I maintained strength even though a lot of those days I'm in a deficit. If you've never ran a carb cycling type of a diet, I think it's really beneficial for a lot of people just to see what that's like and it it emulates what a kind of a mini cut, mini bulk would look like. And that's basically higher carb days, lower carb days. Yeah. And then just the fat go down and up comparatively. No, I keep, I let the lowering of the carbohydrates be the restricting of the calories. So I keep my fats at a very healthy level and balanced.

Obviously, where I got to be careful with the fats, if anything, I'm careful that when I go on a high refeed of carbohydrates, so if I'm gonna do like a taper process for four days where I go, and let's just use hypothetical numbers because I've been all over the place with carbohydrates, 500 grams of carbs, and then I drop down to 350, and then 250, and then I dropped down to 350 and then 250 and then maybe 250 again

because back when I'm doing 500, 250 would be really low, 50% of it. And then my fats are staying consistent all the way through all four of those days. Now when I go to refeed again and I allow myself to have 500 plus grams of carbohydrates, I got to be careful not to also over consume on the fats because I'm getting such a high surplus of the carbohydrates. But it emulates what we're talking about. So if you're interested in trying that and actually applying it for a while, I think that going through a carb cycling type of a diet kind of gives you that feeling.

And it's structured. I think a lot of people just aren't in a place like yourself who can feel when their body needs to reduce or increase. I think it's a very advanced technique for most people. So when I'm trying to get this point across of the benefits of the many cuts and balks, this is what I do with clients is I run them in these four day type of calorie deficits and then I allow them to feed of maintenance to feed over and then go right back into it again. And it just it sustains energy for them that it gives them breaks up the monotomy of being in this really

strict diet for a long time. You feel the surge of strength when you when you get to refeed back up again. Like it's a really cool way, I think, to teach somebody how to eat so they understand the science of what you're talking about right now. Awesome. So go to mindpumpfree.com and check out some of our free guides. There's about 12 guides up on there. Some of them teach you how to train your arms

or your legs or your midsection. Other guides teach you how to get a better squat or even how to become a more successful personal trainer. They're all free and they're all available at MindPumpFree.com. You can also check out our Instagram pages where we post different information than you'll hear on the podcast. My page on Instagram is MindPumpSal, Adam is MindPumpAdom, and Justin is MindPumpJustin. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy

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