Mind Pump: Raw Fitness Truth - 978: How to Prevent & Fix Lower Back Pain From Deadlifting, Getting More Out of Less at the Gym, the Downside of Self Awareness & MORE

Episode Date: March 1, 2019

In this episode of Quah, sponsored by MAPS Fitness Products (www.mapsfitnessproducts.com), Sal, Adam & Justin answer Pump Head questions about fixing persistent lower back pain that comes from deadlifting, dealing with awkwardness during rest times when training quiet clients, the value of working out for only 30 to 40 minutes and dealing with the “negative” effects of increased self awareness. Giving Doug the props he deserves. Macadamia nut milk + Smoothie Box = Money! (3:49) Coach Sal gives Adam some tips to improve his stamina in the pool using cordyceps. (11:55) Adam shares the newest technique he has implemented into his swimming protocol. (13:49) The Age of Tech: Samsung’s newest “fold phone”+ will Apple be able to compete with the innovation? (17:40) Honolulu passes a law that makes texting while crossing the street illegal. (24:42) How we are entering the ‘Age of Abstinence’. (25:50) Your strength is a great indicator of not having a life threating event. The rise of push-ups: study. (28:30) Lowering our standards, so we look better. NC bill proposes changing the school performance grading scale. (33:00) Mind Pump predicting trends before they hit the mainstream media… Intuitive Eating: The Diet That Tells You to Quit Dieting. (35:45) #Quah question #1 – How do I fix persistent lower back pain that comes from deadlifting? (41:56) #Quah question #2 - What about time limits in the gym? I keep hearing less is more so should you only work out for 30 to 40 minutes? (49:55) #Quah question #3 – How do you pass the awkwardness during rest times when training quiet clients? (57:32) #Quah question #4 – How do you deal with the “negative” effects of increased self-awareness? Any tips to deal with stress and anxiety that comes with increased awareness of your body? (1:06:15) People Mentioned: Dr. Justin Brink (@premiere_spine_sport)  Instagram Dr. Jordan Shallow D.C (@the_muscle_doc) Instagram Dr. Michael Ruscio (@drruscio)  Instagram Dr. Ben Pollack (@phdeadlift) Instagram Products Mentioned: February Promotion: MAPS Performance is ½ off!! **Code “GREEN50” at checkout** Smoothie Box   ** Get $20 OFF your first 3 boxes!** Four Sigmatic   **Code “mindpump” for 15% off** Samsung offers a closer look at its foldable phone in a 4-minute video APPLE MAKES A BOKEH COMMERCIAL, USES “BOKEH” AS A VERB AND PRONOUNCES IT WRONG The Four: The Hidden DNA of Amazon, Apple, Facebook, and Google - Book by Scott Galloway Honolulu passes law that makes texting while crossing the street illegal For Chinese Pedestrians Glued to Their Phones, a Middle Path Emerges The rise of push-ups: A classic exercise that can help you get stronger Some lawmakers push to change grading scale in North Carolina schools Politicians in Oregon and California Want To Give 16- and 17-Year-Olds the Right To Vote Intuitive Eating: The Diet That Tells You to Quit Dieting - The Atlantic Intuitive Nutrition Guide | Mind Pump Media Mind Pump TV - YouTube Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. In this awesome episode of The Mind Pump, it's awesome. Look, for 38 minutes, we don't talk that much about fitness, but we do have a lot of fun. That's the intro to this show. So here's what we talked about in that intro. We started by talking about macadamia milk. It's delicious. And Adam, excuse me, has been using that in his smoothie box. Smoothies. Now remember,

smoothie box delivers fresh frozen organic, cut fruits and vegetables that you can make into smoothies. They are delicious. If you go to smoothiebox.com, Fourslash Mind Pump, smoothie boxes spelled SM-O-O-T-H-I-E-B-O-X.com, you'll get $20 off your first three boxes. Then we talked about cordiceps to increase stamina. Now cordiceps are a mushroom and course, our favorite makers of supplemental mushrooms are forced-sigmatic. They have a patented dual extraction process to give you all of those beneficial components.

They are also one of our sponsors. If you go to four-sigmatic.four.sig.matc.com, forward slash mine pump, and use the code, mine pump at checkout. You will get a massive discount. Maybe mushrooms right. Then we talked about the new Samsung phone that folds. What are they calling it, the origami phone?

Yeah, no, Samsung X, I believe. I like my name better. Fold phone. That's it. Then we talked about texting and walking laws and how we are now in the age of abstinence, just then brought up a cool study on pushups. And then we talked about how North Carolina like lawmakers are trying to change the grading scale.

So all of you kids out there who currently have a C, you might be having a B now. So there you go. Congratulations. And finally we talked about intuitive eating. That was a topic we brought up a long time ago. Apparently it's now the new FAD. Pretty cool, we called it. Then we get into the fitness portion of this episode.

The first question was, how to fix persistent lower back pain that comes from deadlifting. Is it the deadlift that's causing the problem or is it lack of mobility and connection? We give you the answers and we give you the answers on what to do. The next question, what about time limits in the gym? This person keeps hearing that,

you should only work out for about 30 to 40 minutes, because after that it becomes detrimental. Is that right or is that wrong? Find out in that part of the episode. And the next question, how do we pass the awkwardness during the rest times when we're training clients that are quiet? So if you're a personal trainer and you're listening right now and you find that the

two-minute rest in between heavy sets of squats is awkward because nobody's talking. You're hearing crickets. We give you some tips. And the final fitness question, how do you decrease, excuse me, the negative effects of increased self-awareness? So when you go through the process of becoming more aware of what's healthy for you, many times it can bring anxiety and stress because ignorance is bliss.

So we talk about some tips on how to get through that whole stage and get to the point where you become aware and blissful. Also, final hours, if you're listening to this episode when it drops, maps performance is 50% off and it won't be 50% off for long at all You literally have this until midnight of the day this episode drops So here's what you do go to maps fitness products calm Enter the code green 50 g Re and five zero to get that 50% off maps

Performance we have other maps programs on that side as well. Make sure you go check them out. I gotta give Doug some props here. Oh, more props? Is he sharing all the Doug? Is he sharing any anti-aging secrets with you? No, no, some serum. I am trying your saw Palmetto though.

On your hair? Yeah, I am. You gotta use it for a while before you notice anything. Yeah, weird dreams about Doug and... Thank you, wifey. Any close encounters the whole you gotta use it for a while before you notice anything. Yeah, we're dreams about Doug and thank you I see any close encounters. That's why you had that dream the other day. Yeah, it's a saw Palmetto. Yeah, I sprinkled a little yeah, little Listen listen, Linda It's gotta give Doug a changing him. Doug is props on the macadamia nut call with the smoothie box. How amazing is it? Zing! Yeah, he wins. That was a good call. That was a good call.

And it's worth the extra $1.37 I have to say. I'm still late to the party. I've been asked. It's the mouth feel, right? You know, I don't know if it's that. It actually, I think it actually has like a, I don't know if it's a sweeter taste to it or what, but the texture is a little bit different,

but it just tastes better. Tastes better than the almond milk. Maybe because I do like the really bland almond milk and it has no flavor to it. It's not, it's not like a media upgrade. It's like water. There's more flavor, I think, to the macadamia nut and maybe just compliments smoothie box really well. So I am a fan.

When do you do it in the morning? No, just whenever. I don't have a schedule on when I take smoothies, dude. It's kind of like if there's a day going by where I've used it for different reasons, right? Do you do it in the morning? No, just whenever. I don't have a schedule on when I take smoothies, dude. It's kind of like if there's a day going by where I've used it for different reasons, right? So the green one, I tend to use if I think it's a day where I'm lacking in greens, like that I'll navigate

towards there. The cacao I typically use when I have a sweet tooth at night, like when I'm watching movies or I smoke weed and I want ice cream and instead of that, I have that. And then the clementine's like a daytime one. at night, like when I'm watching movies or I smoke weed and I want ice cream and instead of that, I have that. And then the Clementine's like a daytime one. So that's like if I feel like a smoothie or shake and I want something in the middle of the day

and that's, that one's like my favorite tasting one by itself that I just made. They all have a decent amount of vegetables in them, which was what was shocking to me. Right, right. Cause then you open the bag, when I first got it, I opened the bag and it's chunks of food and vegetables. I didn't realize that.

Chopped up and frozen. Yeah, and the kickhouse, especially. I was like, wow, I didn't realize that he'd like snuck in all these vegetables in this blend. That's why you get a blend of good. See, you don't blend good, then you get a little bits of glad you brought that up, because I actually

have had several DMs since I've talked about how Katrina's using it a lot. So personally, me, it's either one to one and a half cups I actually have had several DMs since I've talked about how Katrina is using it a lot. So personally me, it's either one to one and a half cups of macadamia or almond milk, no ice because if you keep it in the freezer, then all the food and vegetables that are in there is enough to make it cold and slushy like. And if you added ice to that, it would just bog down your blender because it's already really thick. Even at one and a half cups, it's still a pretty thick shake.

So it's very satisfying. So if somebody is thinking it's a shake, you pound. It's not like that at all. It's definitely a thick, fulfilling shake, which that's why I've used the cacao more than anything else because I'm the ice cream guy. It's been a nice replacement to that because it's got a great flavor.

Have you tried it? I've tried adding even more protein to it. So it comes with collagen, which is 20%. because I'm the ice cream guy. It's been a nice replacement to that because it's got a great flavor. I've tried it. I've tried adding even more protein to it. So it comes with collagen, which is 20 grams. I haven't done that yet. That's what I would do. You mentioned that last time. I had a scoop of, you know,

another scoop of protein powder in there to, you know, bump up the protein in my higher. Oh yeah. And it just makes it even more. I thought I'll put some eggs in it. It'd be great. Oh, that's what I do, dude. That's my thing. Oh really? Yeah, I gotta be careful though, because I always have putting some eggs in it. It'd be great. Oh, that's what I do, dude. Yeah. That's my thing. Oh, really?

Yeah, I got to be careful, though, because I always have to get creamy texture, too. Well, just the yolks, you know, raw, raw egg yolks give you, it's a really, really good source of cholesterol. You don't cook the cholesterol, so it's not oxidized, so it's a little better for you. Um, gives you that strength boost. This is what I do post workout. It's just my diosalmino. That's all. Well, hold on a second, little risk. No, I'm glad you said that.

I always want to tell people that. There's always a risk of foodborne illness. Salmonella when you eat raw eggs. So I'm not recommending people do that. That's all on you. That's what I do. Now that being said, if you do your research, like I did, eggs, I think one out of 20,000

is the risk of having salmonella. So it's reala from salmonella. That's right. And so, you know, I put the salmonella. Is that a different offer besides our offer that you just pulled up, Doug? There's a recipes.

They have a section on their website called the blender, and what they have is a bunch of different recipes. Candy cane smoothie, eggnog smoothie. Oh, oh. Oh, oh. They have like a bunch of different recipes. Candy cane smoothie, eggnog smoothie. Oh, oh, oh. They have like a, let's see, chocolate covered strawberry bowl. That sounds kind of tasty right there. Oh, sorry, that's one of the recipes.

Yeah, kid friendly smoothie. And this looks interesting. Kid friendly. Mm-hmm. I mean, they're all kids friendly. No, I'll go under there. Yeah, this is a virgin. I never tell you guys about that.

I worked at Red Robin. Like, when I- Red Robin. Yeah, and, uh, does that the wrong commercial? Yeah, I think that was wrong. Is that right? I think I confused two commercials there.

Yeah, I'm like, that just like shorted my brain. I'm like, yeah, what is that what you just did? Yeah, I know. That's something else. It's not Red Robin. No. Yo, no. I think you're right. I think that's something else. It's not red robbing. No, no. No, I think you're right.

I think you're right. No, it wasn't red robbing. What I just did was stuff the else. Yeah, that's gonna piss me off. Anyways, you got green giant? No, I think you're right, dude. I'm gonna be honest with you. I'm gonna be on a straight road, man.

Yeah, I think you're right. Anyways, stupid job. I'm just not wanting to have this job, right? But I, you know, it was like brand new in the area and I'm like, I gotta get something off campus, you know, that I could get some extra cash. And so I started there before I went to this nice restaurant and started working and there was,

they had these things called like the rookie magic and the cookie magic, some version of it, but one had alcohol and it one didn't. And it was like a, basically it was like a cookie, cookies and cream milkshake. So it's the same drink, one alcohol, one no alcohol. Yeah. And so the only difference is like you pour it

as a bartender, you pour it into like a little kids cup and it cause like the little kids would get that and then you'd have the big size with like all the fancy garnishing and stuff. So one of the asshole bartenders, like whoops, grabbed from the wrong blender and one of the kids got super smashed. Are you kidding?

You're kidding, yeah, yeah. Did the kids, oh, the kid got sick. Got sick. Oh, so they didn't like that one. Yeah, that was, yeah, exactly. It wasn't like, wow, Tommy is well behaved today. Yeah. Oh, son, he's like, like, hitting on all the little girls.

That's going crazy. What's Tommy doing? Yeah, a little Tommy's. He's hitting on the ugly girl. He's real friendly right now. You normally isn't talking to the ugly girls. What the hell's going on here? Yeah, yeah, yeah.

He's making weird buildings. That's dangerous. Yeah. That, yeah. He's making weird buildings. That's dangerous. Yeah, that's dangerous. My, uh, was terrible. When my brother was little, he, I don't know why this, I kind of reminds me of, so when he was little, he was climber and he climbed up to the cabinets

and got a tri-medic, which is like, cough medicine or something, I don't know, drank the whole bottle. And, uh, it was fine. It was absolutely fine. But drink the whole bottle, freak everybody out. Triometric, try a medic, I think it was called, try a medic.

The cough syrup? Yeah. Dude, I did that. What? Yeah, it was my brother's, it's like a challenge or something? No, no, no, no. My brother was playing a doctor,

was his friend with me and like whoa It's not that kind of party bro. I Know what's on your brain Adam. I know I know it seeps in there. Yeah, it was nothing like that Yeah, no, I was I was like because I liked the flavor of this orange cough syrup So they just kept feeding it to me. I ended up having to go to the hospital and then taking all this activated charcoal, like a concentrated dose. And the acting nurse there was my brother's friend's mom. So she was just mortified.

Wow. Yeah. So any permanent damage? That we know it. Probably, obviously. Definitely in the guts. That's probably where it gave me the iron stomach. Justin would have been like a brilliant neural center.

You know, but that one thing, who said I couldn't have you? Is it applied myself? Yeah, yeah. Anyways, come on, people believe it. Dude, I wanted to tell you Adam, before you do your swim, because you're working on stamina,

which you haven't trained for a long time. Right, right. Start taking the four-sigmantic cordi-seps, because that is where it shines. Since we have started this podcast, you have been pushing the shrooms on me like crazy. That's right. Since when you listen,

you'll find the ones. No, no, no, listen, cordi-seps, if that's the one place it shines is for stamina. And there's studies to support. Now, is that in that cool little, the new orange shot thing? Cause I like that that you've been giving us. We didn't all have that.

I enjoyed that. Oh shit. Did they have they released that in my lab to talk about that? I don't know if they released it. They might have. Doug, could you look at it? We get little sneak peeks on products. It's fine.

I forgot that might be something that's not out. It's right here. Let me look at it right now. It's the mushroom focus shot. Yeah, with lion's mane. Could you look that up, Doug, because I might have been fucked up there. Sorry, forcing manic, but I talked about it probably.

That was really good too. No, so this is the pineapple definitely. So this doesn't have it in it? No, that's got Lyon's main, Rhodiola and caffeine, also good for stamina. But corticeps is, look, check this out. They did one study where they had 30 healthy adults using a stationary bike.

People who received the corticeps had an increase a VO2 max increase by 7%. And the other group had no increase. So just to show you a difference, it increases lactate threshold. It is on the site. There you go. So you get the focus shot too.

Yeah, you guys should try them. There's a... Do the frickin' corticeps, dude. Pre- on the site. Okay. Go. Yeah. So you get the focus shot to yeah, you guys should try them There's do do the freaking courts. Ep's dude pre workout. I'll try it. It also regulates testosterone in the test these So I like that you know, so you might you might get a little more testosterone I was concerned about my balls. Yeah Ever since raising up ever since Deon Sanders had his hands on him I did he didn't touch you You didn't tell us the whole dream exactly He got it short. You know, you left out all the juicy details.

Hey, so yesterday I got to apply my, my first, you know, new found the skill in swimming, right? Like as far as technique. I mean, that's what I should say. What was your new skill? So I think I mentioned it on the podcast, but I hadn't gone and actually applied it yet, which was, I mean, I kicked the shit out of my legs

when I, when I said, Oh, you're not supposed to. Yeah. And it made a fucking huge difference. So what do you do? Just leave it like dead leg? Yes. And you, you get,

It's like a slight, like very, and the legs are only to help you rotate your hips so you can get rotation in your upper body. It's more like a rudder than anything. Because, so now hold on, let me help. Are you leaving your legs? This blew my mind. Are you leaving your legs blah?

Like you're paralyzed? Or are they doing something? So they actually recommend to teach somebody this, that you pinch a kickboard between your legs, to keep them completely locked and fixed, to teach you to have that habit of, because it's just natural that we want to kick our legs. You want to, it's just a natural instinct to do that. But what ends up happening is your hips start to sag a little bit and you cause more

drag than you actually help propel you forward. And so actually almost being there like dead leg and just totally going limp in your legs and letting yourself float to the top and then you're just using all upper body probably was so much faster. It almost, I was like, oh shit, that's so weird without sticking. It kind of makes sense though with the way that,

you know how you would row with a canoe and then the whole thing is just gliding, you're just dragging the boat basically. If you could just float like that. It's almost like that Justin except the boat isn't legs and doesn't have Arms to you your arms are the panels asshole. No, but it doesn't make it a good analogy I was with my now I was with you on that one just no, but I'm a start defending myself. I do this

That's my new thing. No, it's crazy because it makes no sense. It's like imagine doing anything and they're like, hey, listen, use half your body. It'll be better. What? You know when you lift that weight? Yeah. It doesn't make sense. It doesn't make sense. No, that's the way.

Literally, it blew my mind. And anybody who's trying to learn or get into it right now, it doesn't mean you force your legs not to move because you allow them to kind of when you rotate left to right when you're swimming You allow the hips to naturally rotate and so it does cause a little But you're not trying to kick at all. So I'm Relaxing my legs completely timing yourself to see not officially yet. Although there's a clock that I can feel your faster Oh, yeah, you can tell by how many strokes it takes to get across the water And it was I didn't count them

But it was significant enough to me go whoa I didn't have to even move that many times to get across the get across the other side That's weird. Oh it blew my mind, bro It blew my mind. It was something that such a subtle thing that I learned Applied and instantly made a huge difference. I mean now I was able to maybe that's my problem So dude it made a big difference. It made a big difference. I mean, now I was able to... Maybe that's my problem. So dude, it made a big difference. It made a big difference. I got a lot of drag back there.

We had a problem. You got to attack those three legs together. You know how I tend to swim? Doggy paddle. Of course. That's what I believe that. I do believe that. I hate it.

Guys! I used to be a great... I don't know what happened as they got older. It started. I do believe that. I hate it. Guys! I hate it. I used to be a great, I don't know what happened as they got older. I started, I don't drown. I'm just not very effective. You know what I mean? I'm just not efficient. When I went to Hawaii with Jessica, we went snorkeling.

And I got fucking exhausted. I'm like, give me the life vest. Saw the guy with the life vest. I don't snorkeling around everywhere. It was terrible. It's so embarrassing. Yeah. A grown man. You know what I mean? I mean, everywhere. It was terrible. It was so embarrassing. Yeah, grown man.

Yeah, I mean, I thrash a lot. It's like a four foot pull. You miss you with my energy. Yeah, I could, she's like, just stand. You want to throw it in the chair. I can't see the bottom. So we flew. What did I do that?

I mean, it's sexy too. Justin, you were talking about the new Samsung foam that's out. Yeah, I saw it, but I have seen it. It looks sick. The foldable one. So now, I mean, this is interesting. So imagine now your phone, like being on a hinge. And so the hinge of it, where the screen is,

will actually fold together. And so it looks like a tablet. So now like your phone, I mean, and they have it. So it's, you can hold now like your phone, I mean, and they have it. So it's, it's, you can hold it within your hand, just like, you know, your iPhone X or whatever size. But now the back of it is, is basically flush. So you fold it open and now I have a full fledged tablet. And it, there's all these like interesting functions that they've, you know, they've added. So as the screen, the screen itself is the screen itself is continual and flexible?

Continuous. It's not like there's a seam in it. That's what blows my mind. That they were able to figure that out because I think that, I mean, that was proposed a long time ago that they were trying to work on stuff like that. But look at Apple, dude, where are you?

Like, I feel like maybe they wait on to see if it's gonna prove itself in the market. Apple, so you saw the new Apple phone there. I love their campaign, by the way. Have you guys seen their new Apple's campaign for the new phone? The Boca. You would boca a child. Who boca is a child?

What? You guys haven't seen this? What a great commercial, great advertising. This is a fucking guy who have versus, yeah, they do have. Oh, dude, so good. I mean, there's three ladies, and they're all sitting kind of like having coffee or tea together, just like that,

and obviously they're all friends. And one of them is looking at the pictures from the kids birthday party or some shit. And she's like, oh, look at Sammy, or like they're showing her friend. And it's zoomed in. So it's one of those cool photos where you're zoomed in. The background's all blurred out, which they call that bokeh. So that's and and you now you have the ability to take a shot and then actually do that. You can slide over and create after you've taken that. After that. And so it's her

son that's blurred out in the back. And so she's like, you would poke, you boke in my son? Oh. Yeah, it's right here, right here. You know, watch this. Oh no. Wait, who is that blurred out there in the background? Did you boke in my child? Um, just totally an attentional.

Why do you hate Jacob? Why? No, look, I can on boke, see? Boca on Boca Kind of person Boca's a child I would never book your child. I would never book your child. Right? It's like epic dude. That's very smart. Very smart, isn't it? Yeah. Oh, it's so good But but you think they're gonna be able to compete continue continue to dominate the way they have I 100% I think

Samsung's like they're gonna the book the four gets into this and I love this about that what they what they talk about apple We all look at Apple as a tech company because it's computers phones things like that But they refer to them in the book as a luxury brand but they refer to them in the book as a luxury brand. They have now got reached this, which is what makes them so successful is it's become, the thing, oh, you have the new iPhone XS that doesn't even matter if you had the one before, or whatever.

Well, and it's a lot of those type of details, right? So they really spend a lot of time in the user interaction and the experience that you're getting on the phone versus like always coming up with a brand new idea for the phone. But I mean, as a consumer too, you kind of you see something like that foldable phone and you're like, oh my god, like, that is badass.

Well, the next badass idea, whoever takes the next big step, which will be probably changing the interface in the sense where you can connect more directly, they're gonna dominate. I don't give a fuck how awesome Apple is. If a company comes out with a way to, a different way to get information from your phone that's as faster and easier, they're gonna dominate.

Did you guys, I tagged you guys on Instagram. There was this awesome short video of the most powerful brands of the world over the last 15 years. Oh yeah. Did you guys watch that? I had all fluctuated over like, like in 2007.

It was like Coca Cola was number one and McDonald's and whatever. But then very quickly, Google out of nowhere just woof and remember of Apple, you know. And you can see how fast. The Amazon's at the very bottom and then all and a lot of Apple, you know. And you can see how it happens at the very bottom. And then all of a sudden, they just, you see a house fast, companies trade places, and we forget about that.

And we tend to think when a company's number one, like nobody's gonna touch them to the biggest of the best. But man, that's not how markets work. Markets, like you see this fluctuate like crazy, you know. Not just like Coca-Cola didn't go away. They're still massive, but are they anywhere near as big and powerful? You see this fluctuate like crazy, you know? Not just like Coca-Cola didn't go away. They're still massive, but are they anywhere near as big and powerful?

Well, like Google companies like that, they just, they, when the market moves, for example, when, you know, Ju Sal said and becomes popular, or then sugar-free drinks become popular, Coke, companies like Coke go acquire the best front runners in that. We're seeing that example with primal foods right now.

Who was it? Yeah. When you become a massive company like that, it's what's beautiful is you don't need to just like Apple and that's my argument would be with you on your statement is, yeah, bullshit, Apple will still win because what will happen, they have enough of a stronghold on the brand

that enough people are in love with them like that. That so what, Google or the next company beats them to that. It's not enough for everyone to leave that because Apple will just respond with that same technology. So I think it's rare to see a company get that dominant and then fail. That's probably not gonna happen. I think they'll always for a long time

and the last for a long time, if you're very successful. But the drawback with getting that big is that you lose the nimbleness and the ability to experiment and be quick with change that small companies do. That's because you don't need to. That's because a small company who's trying to prove

the model or prove that they have a great idea, they can allow them to be a zero company and go all the way to be a hundred million dollar company because they're a multi-billion dollar company and they'll just acquire their ass or they'll steal their technology, they'll reverse engineer and do it themselves. That's what it seems like, but it's never, I mean, it's crazy because like I said, if you go through the last five decades, the companies have shifted so much, it's been pretty wild.

So although it seems super dominant and who knows, the age of tech is changing a lot of different things. So who knows if it'll change that too? Because like you said, like Facebook, for example, bought Instagram, like a lot of other things. Well, I heard they're actually, I mean, obviously with the Amazon and Apple having like trillions of dollars and cash, I'm sure it's shifted, but like, you know,

like the oil and energy companies, they've actually started to like, you know, dominate over, like the amount of money that they have in comparison. That's crazy because that used to be the standard for ever. It was like the oil bearing. Right. At John. Yeah. Or the people that made the railroads.

American car manufacturers were dominant. They were the ones that sold all the cars. And then they got their assets kicked for a long time. Speaking of all this, tech and phone conversation, did you guys know that there's already laws in the US about texting and walking to get fined? Really? No. Yes. How do I police this?

Honolulu already, it's already a law that if you cross the street while texting, you can get fined. I think I think it's 100 or 500 somewhere around there. Well, that makes sense. For, yeah, crossing the street and texting is, that makes more sense than jaywalking. Yeah, yeah. If you put other people in danger,

I hate laws that protect you from yourself though. I think that's stupid. If you don't wear your own seat belt, like I'm hurting me if I have something happens. So that's just, they create those laws to have an excuse to pull you over. Right. Or to fuck with you.

Oh, you don't got your, hey, you, you're not protecting. That's what I wanted to bring it up, because I don't know if you guys remember about a year ago or so when I brought up the article of over in China, they have actually lanes. Texting lanes? Yeah, so on the sidewalk, they've painted lanes

just like on the freeway where it's like, if you're just walking, if you're on your phone or you're texting, you have to be in another lane or you get fined. So we're entering into everybody. We are entering into a completely new, I was having this conversation earlier, I was talking to a potential guest for our show.

I don't want to go too much into that because I want to save that for when we interview him. But I firmly believe, and I brought this up recently on one of my Instagram posts, that I think we are entering into the age of abstinence. I think, you know, for a long time, for most of human history, what brought you a better quality of life was learning how to acquire things.

Humans working together, making things more efficient, acquiring more knowledge, acquiring more efficient, acquiring more knowledge, acquiring more food, acquiring more shelter, more resources, acquiring more friends. But I think this new age, because we have so much,

that the key to quality of life is going to be learning how to abstain. And in this conversation I was having earlier, we were talking about technology, and it reminded me of how, you know, in this conversation I was having earlier, we were talking about technology, and it reminded me of how, you know, there's a whole movement of kids, like young guys, who are abstaining from masturbation and porn completely. That would have never happened, ever,

any other time in history, nobody would ever said, no, I'm not gonna do that anymore, but the reason why they're doing it now, is because they have such easily accessible pornography that, and this is their own doing. Nobody's telling them to do this. It's not like there was a law that came out saying, hey, you guys need to stop doing this. The guys themselves started saying, I need to stop doing this because I'm noticing detrimental effects. So I'm not going to watch porn anymore. And we see that with food, obviously, learning how to abstain from food, whereas before you didn't have food, so you're getting it was important.

Now it's about who can abstain from it. Obstaining from electronics and technology is going to be the next one. That's going to be the big one where, and you're already starting to see people now talk about this, where they need to figure out ways of abstaining or controlling their use of technology because it's decreasing their quality of life. Access is the problem now. It's interesting. It's you're given everything.

And so now the wise people are the ones that know how to titrate, abstain, and basically that's a skill in and of itself. It was never a skill before. It was never a skill relatively recently did it become a skill to learn how to abstain from indulging in food. That was never something that you had to learn before. It was like, why do you have to learn that? We don't have food. Just fucking eat it when you have it. Now, if you learn the skill of abstinence with

food, you are the one that's healthy. And everybody else is the one that's not healthy. And so I think that's going to be the next big thing is humans learning people learning. You know it was cool I ran across a study Recently about and it's kind of goes not necessarily in line with the resistance train But I think it's long, you know that kind of a pathway and it's talking about Basically push-ups that help you live basically pushups that help you live longer. Pushups help you live longer. It was proving that doing more pushups will actually help to elongate your life.

So was this a study that showed like, sounds like clickbait. Yeah, it does. But yeah, the study was, I'll just read the study and how it was like set up. It was show that the, basically the people that signed up did 40 straight push-ups had a 96% less likelihood of having a cardiac event over a 10-year period. Oh, yeah. So your strength is a great indicator of your potential for not having a life-threatening event, you know.

So if you can do a lot of push-ups, the odds that you'll live longer is much higher than someone who can't. Yeah, no, it's so, yeah. So I mean, that's pretty obvious if you're a stronger individual, like you're gonna, yeah, you're gonna be able to resist a lot of, you know, a lot of these diseases

and all these things in a way. We do all these tests. We do all these blood tests. We take blood pressure and cholesterol levels and triglycerides and we do all this other stuff. We're gonna find that one of the cheapest and yet most accurate ways of predicting somebody's health or mortality is going to be strength. Yeah.

And you're going to see that. Well, I love that. I love that we're going in that direction because it's always been via two max or like the cardio threshold, like that was like the standard. He knows like how much your heart can take versus like you know how strong you are Yeah, because they there was another study with grip strength Uh-huh. Well, there was grip strength and then it was talking about that one Yeah, where people their ability to get up off the floor without using their without having to hold on to something

That to me seems like one of the most important skills that we all should keep practicing and you know It's crazy. I've had clients before who I've told to do that and then think, oh, they think they're gonna be able to do it right away. And then that moment is when they realize, holy shit, I can't get it. I've never done it this way. I can't get off the floor without my hands. And that's such an eye opening moment for a lot of people

that don't realize like how much you're losing mobility that you are at X age and you can't even get up off the floor without your hands. Well, dude, I mean, you were talking about how sore your arm got from throwing. Yeah. And I got to think in like, when's the last time I was throwing something for a while?

When's the last time I ever? I went the last time I ran and changed directions while I was running. I haven't done that a long time. You know what I mean? Where I'm running and trying to change directions. Think about that. When's the last time you did that on a consistent basis, right?

You know, and oh, you lose that ability. Yeah, I'm like, I thought to myself like, I don't feel confident doing that right now That's not good. So I think I'm gonna start. Well, I have to I have to do some stuff out. I have to say that I can I can feel the way I'm walking and moving already differently just from the swimming. Mm-hmm. Just because it is it's waking up areas and especially on my backside that I think I just haven't done before, you know, I can just and I can feel it all in my like trunk control like my hips and my in my core area I feel so much more yeah, and it feel I just feel more stable. I do feel better I'll write and it's like what I'm only a week and a half or what about that into this can imagine what's gonna be like in six months? Yeah, no, I'm really curious. And I'm watching the progression is really fast. It's because it's a combination of,

I'm learning the skill better. And in addition to that, I'm also building my endurance a little bit. So it's really, it's actually quick. I'm already having a blast. God, I'm excited to go the next day because I'm seeing progression every single time right now because it's such a new skill for me.

So it's really neat to go like, I'll watch all these YouTube videos and stuff and then I go apply it and it's like, oh shit. And I'm getting in on top of that every time I do it, I'm stretching myself a little further so I'm building my gas tank a little bit. So it's every time's more enjoyable than last time, which is really cool.

Although I have to say something about that why I'm talking about this. I've had a ton of DMs about the JBLs, the waterproof headphones. I'm really frustrated with them. I think they fit amazing, they sound great, they're comfortable, I actually love everything about them, except for the MP3 function of them is what's a headache.

It's for some reason I haven't got this down yet to where I can download the music on there and then I can play it while I'm under the water. So they're great. If you're not going to be swimming, they're great headphones. But the whole reason why I bought the fuckers was so I could swim under water with them and I haven't be able to get to MP3 function to work.

At least you could listen to music in the rain now. Yeah, that's true. That's about it. That's true. Dude, speaking of fitness, did I tell you guys that my bench press went up 40%. What? What? It's not my bench press went up 40% what what 40% it's not that the weight went up 40% I just changed the way I view the weights now

because I read this this yeah yeah yeah yeah no no no I got inspired by this new bill that they're trying to pass in North Carolina. So North Carolina lawmakers are considering a bill that would change school grades. So you're ready for this? Yeah. Okay. So the new bill, the bill says that in A, if you get an A on your test, you only got a score 85% now. To get a B, 70%, a C now is 55%, a D is 40%,

and F is below 40%. So we're lowering our standards. Can you? Is now like a high rated grade? Can you, can you believe the, like how stupid this something like this would be? They're like, you know, it was a whole trophy given by a trophy like bullshit.

No, you know what this is? This is just fucking Tom Fulery. This is literally Abracadabra. What they're trying to do is show an improvement in their education. So now the, yeah, that know what this is. This is just fucking Tom Fulery. This is literally Abracadabra. What they're trying to do is show an improvement in their education. So now the, yeah, that's what the past, so it's lower our standard rate. So we look like we're,

and everybody forgets about it. 15 years from now. Is that because we're gonna ask Kate all over the world or what? No, I think it's because they just want more money and more funding. And so what'll end up happening is 15 years from now if this passes, if the bill passes,

15 years from now, they'll be like, look, we did that education funding bill and look at our test scores, everything increased by 15% and everyone's like, oh yeah, give them more money, look, it worked. And people won't realize you gotta look back but like, actually, you change the standards, you fuckers. No wonder everybody did better.

Yeah, we did get smarter. What the hell's going on today? That's embarrassing. That's stupid. The fuck are we doing? I don't know, man, that's ridiculous. I mean, if I was a kid, I'd like it. Yeah. Yeah, yeah. You're dead, I was a kid, I'd like it. Yeah.

Yeah. You're dead. I got straight in. I'm not impressed. You better believe. Because I would have got some, I would have got some Cs, man, when I was supposed to get some Fs. Yeah.

You know that the speaking of kids in California, there was a bill where they're, I hope that I'm sure it won't pass. We'll see, but where they want to allow 16 and 17 year olds the right to vote in California. Wow. Yeah. How'd you guys like 16 year olds year olds the right to vote in California. Wow. Yeah, how'd you guys like 16 year olds? Yeah.

They got real good ideas. You know, I'm like, I ran into a bunch of them, but you know, certain stores and they really loved their job. No, no. No, I know why they want to pass that. I think they want to pass that because the California's run by Democrats and Democrats appeal to the youth Probably because some of their platform is promising a lot of free shit smells like desperation and yeah, and they're like oh

We'll get an instant fucking new you know, we could feel like our ideas. We could fool them I don't even like on 18 year olds vote. You know, I'm saying let alone six. I don't know any of us 18 Think about it. There's a bunch of idiots. This is the part of the show where we give South Credit for being a genius on calling this because I believe you were the first one to bring this up. And it was years ago when you talked about that the new fad would be intuitive eating. And I believe Jackie sent an article over,

yesterday was Jackie, right? Is it true? Are there people using that term? Well, that term's been around for a little while. It's been around for a while, because it was popularizing it right now. Yeah, it's, well, the title of the article is, it was in the Atlantic and it says,

the next diet trend is not dieting. And it says, underneath that, intuitive eating encourages people to eat whatever they want. Now, here's the problem. I read the article and of course people are going to do it wrong and not understand what it is. Yeah, but that's why we wrote a guide.

Yeah, that's why we wrote a guide on it. The step intuitive eating is eating whatever you want, but before you get to that point, you have to learn how to read your body and you have to develop a good relationship with food, then you can start to eat intuitively. And it's a long process. It's not an easy process. But yeah, I knew this would be the next big thing because it's so no rules and it's also so anti-diet and we've now been in the diet. You know, diets have been thrown at us now,

you know, at the mainstream for a while. Yeah, so I think people are just getting to that point now, but people aren't gonna do it right because our signals are so fucked up. And we don't know when we're hungry, you know, because we eat when we're emotional or bored or craving something, you know, most people have no idea what hunger really feels like.

Mindful eating, is that a term two people use? Yeah, so. It'll be interesting to watch our intuitive guide sales and see if that's something that we see a trend in that because it is starting to get more and more popular. I remember when we first wrote that, it was kind of ahead when it came into the fitness space. Like nobody was really talking about that.

We kind of did the same thing with the fasting guide. Like, you know, we run it because it was like gaining popularity, but then fasting became like way to like mainstream people. Oh, they bastard us using it. They bastardized fasting. Yeah. It became a diet. Right.

You know, when it's not supposed to be a diet, intuitive eating is in a diet either. It's literally learning how to eat better for your body in a way where you don't feel like you're struggling and stressed out all the time. So it's like, oh, it's perfect. Teaching you how to connect the dots to the signals that we just weren't trained to do.

Like nobody, I don't remember anyone ever talking to me about teaching me as a kid, as I'm eating certain foods to pay attention to my energy levels and my mood and my stool and my sleep and all these other markers that are affected by the food, the fuel that we put in our body. And it's really just trying to strip everything away and then reintroduce things and teach you how to make that connection because it's really easy to say no to something that you might be craving when you can remember that, oh, every time I do that, I shit myself,

and I get a headache two hours later, and I don't sleep very well. You know what I'm saying? I don't feel good. Oh, every time I actually trace it back, like a certain food that was like a part of that process. Or even like, so like I've been doing this with Katrina and her pregnancy.

So we just had this big salmon meal with spinach and mushroom and white rice and a big old dish of that. And she was really, really hungry. just had this big salmon meal with spinach and mushroom and white rice and a big old dish of that and she was really, really hungry and we hadn't had this and she's like, man, it's crazy, I can feel my body feels so much better for this and it's so important that you make that connection at a time right now where you have all these weird cravings

and things happening is like, you may have these weird cravings that you think you want like fucking cinnamon rolls with, you know, sugar puffs or some weird shit, but just remember when you actually fuel your body with these things of the difference in how you feel compared to when you... Well, what's... what's... what's... what's weird about those kinds of cravings is that your human body is evolved in a much different environment. We... we... we change our environment so rapidly.

And our bodies, we're still evolving, but gosh, this has only really happened over the last few centuries. Before that, it was, we lived like hunter-gatherers for most part, and even through the agricultural revolution, it was far, far different than it is today. So her cravings, her body's cravings may be telling her to seek out foods that contain vitamin C and maybe those foods are sweet,

but her understanding of modern nutrition says, what sweet gummy bears or starbursts or whatever, when those foods didn't exist before, before she craved something sweet, she would have connected that to a piece of fruit, for example. So, and that's just a loose example, but that's kind of what happens, with these types of things, but yeah, but, you know,

I had a client a while ago who, it's funny, we totally accept things that happens for our body as just something that we have. Like, I had a client once and I was working with this guy on nutrition, and he had chronic dandruff. And when I ask him, do the questionnaire, would you do the goal assessment? I try and get in detail with people

because oftentimes I don't even mention certain things. You're getting the name like snow. Yeah, so it finally comes up and he's like, oh, yeah, I have dandruff, but I've had it since I was a teenager, it's just part of my genetics. And I said, okay, well, let's maybe something your diet can change it. And he's like, no, it's just my dad had it

and it runs in my family. Well, it turned out that it was dairy. We cut dairy out and his dandruff on a way. And now the guy loved dairy, loved cheese, loved, you know, all the foods that come with dairy. But the funny thing is, is that he didn't want to eat anymore now because he connected it to the fact that he gave him dandruff. So he had more information.

And that's part of how you move through the intuitive eating process. Agreed. you move through the intuitive eating process. Great. Shhh. Shhh. Quick call! There you go, I have my everything. Max! Qua! Today's call is brought to you by Max and a BOLIC. If you're looking to maximize your overall muscle and strength,

Max and a BOLIC is the perfect place to start. With a full 30-day money back guarantee, there is absolutely zero risk. So what is your waiting for? Go to mindpromedia.com and get started today! It's the motherfucking for- The eagle has landed! Quikwa.

First question is from Matt Beat Drum. How do I fix persistent, lower back pain that always comes while deadlifting? Oh boy, you know, wasn't that, maybe it was a long time ago. I keep forgetting how long I've been training people for, but dead lifting was considered. If you deadlifted in the gym at all, it was a freaked out. It was 100% someone's gonna come up to you and be like, you can hurt yourself.

Yeah, a young man, you shouldn't be lifting weights like that. It's gonna fuck up your butt. Oh, that and good mornings, good luck. Oh, no. Good morning. Today, you'll probably get people freaking out a little bit, but back then, oh my God, if you did a good morning. Yeah, you're right. But deadlifts, you should free. Yeah, deadlifts, these care for you. I remember back in back when I managed Hillsdale's when Larry was working with me. And I went out and I would, you know, I'd go out and pull, you know, four plates or whatever. And people used to, they would tell the clients

would tell their trainers, I'm the general manager and they'd tell the trainers, like, hey, your manager's gonna hurt himself doing that. So, but now we know that if you can train with good mobility and control and stability, it's probably one of the best exercises you could do for your back. If you train responsibly with deadlifts,

and you can move well and you've got good control. So when I say responsibly, I mean, you're not constantly pushing max PRs because there's always a high risk with that. But if you're smart, deadlifts are part of creating a what I would consider indestructible back, especially your low back. Now, if you have low back pain,

when you're doing deadlifts, you have a mobility issue. There's a problem there. There's a problem with your control and your stability and your range of be addressed. It has to be. You have to take the time to now address that is a signal from your body saying that we need more connectivity. we need more work to be able to brace properly and to be able to create that natural belt that's supporting your spine when you're lifting heavy weights from the ground like that. Now, this is also an opportunity to talk about, because we get stuff like this a lot in our DMs and I want to be able to like help that specific person out.

This is the type of stuff that goes on in our forum. So somebody who has like a question like this, like, oh, my back, if I could see your movement, man, I could just, I could really tell you what, what exactly, you know, what the problem is right? Cause for all I know he's, he's, he has an excessive arch and maybe he's sticking his ass out too much. And so he's got this shearing feeling in his low back. Or is he somebody who has no lumbar control and he's rounding it as back as he comes in?

Like, or does he have some sort of a shift to the left or right? So he's a QL issue. Yeah, so if we could see this, it really helps. And what's great is we've got Brink and Dr. Shallow and Ruscio and all these other brilliant minds inside, aside from all the other trainers too, and us that are all helping each other out. And this is probably the most popular thing I think we see

and I think the most useful part of the form or one of the most useful things is the ability to, you know, video yourself, deadlifting, explain what you're feeling, and then, you know, it's rare that I think one of us three or brinker Shallow can't get to the bottom of to really help you out. So take advantage of that. Generally speaking though Because we have to speak generally, right? We don't know what this guy's individual issues, but generally speaking I

Would say the things that help that have helped my clients the most With deadlifts are working on mobility and control of the hips. I would say is number one, I love, you know, a real basic movement that you can work with would be like 90, 90, 90, 90 allows you to connect to certain parts of internal external rotation of the hips, especially if you can get to the point where you can sit up right while you're doing some of that. The other thing is working on the TVA, the muscles that brace the core and learning how to brace the core properly. When people tend to have low back pain with deadlifts,

it usually comes from having too much of an arch in the low back. There's a big chunk that do round, but the reason why I would say the arch is the more common reason why people complain low back pain is because I think people know enough now to know that if there's a rounding the low back, that's not good.

Man, I, you know, I even, would you get much pain the lower back? See, I can't, I also keep, I don't know if I can get on board with saying that it's a most arc because I feel like I've seen an even amount of people that round and even amount of people that probably excessively arched. And then I've seen as many if not more,

people who have a slight pronation on one foot or the other and pronating on one side and lifting up causes us a little rotation in the hips, which made, this was me, like for a long time, as with good deadlifting mechanics. So my deadlifting was really good, but I still would get this kind of like pain on one side of my lower back, and it was because of my one foot

was especially when I was going heavy. If I'm going to really light a little bit easier to control, but as soon as it would be heavy at all, my femur internally rotates, my foot pronates. And that's where your foot basically, one of your feet flatens out, claps is in, right? So very common, very, very common that this happens to people when they squat

and when they deadlift and they don't even see it. This was something that I wasn't even aware of until we started hanging out with Dr. Brink a lot. And he was the one that really opened my eyes. And what a difference it was when I addressed that because what was going on was I'm filling it in my low back. So of course, I'm looking at my hips and things like that. I'm not paying attention to my feet.

He was the one that pointed that out when I fixed the foot that it stabilized the hips. And now I wasn't having any problem with that. Yeah, that makes sense. I've seen a lot of that, like what you're talking about too, just the asymmetries. Yes.

Is it going to pull it up? So you see one side dominant, dominantly taking it up versus the other side, sort of lagging or, you know, but you look down at the feet and they definitely are doing different things. And so, you know, for me, I know that when I started to do, you know, when I was able to do more external rotation

with my feet, that helped to kind of keep me, you know, evenly distributing my force. So, you know, just change up the stance for me on some level too, helped a bit with that. Well, I would work my way at the Kinnit chain, right? I would look down first at my feet. I would pay attention and see if I'm excessively

pronating in because that could be leading to the low back issues. Then I would look at the excessive arch. Do I have an excessive arch? And I feel kind of that shearing, like what Sal talks about, or am I rounding at my low back? And I would think that it's one of those three things that are probably causing it.

If you prime before you did lift for a good 10 to 15 minutes, like do some 90, 90s, maybe do some combat, active combat movements, combat stretch. By the way, you can find these on our YouTube channel, Mind Pump TV, and then do some maybe dynamic hamstring stretching. And then go way back, way the fuck off the weight. Like, here's the other thing too. A lot of times people are like,

oh my back hurts when I squat. I watch them squat. Sometimes it's this easy. Cool, cut the weight in half, go real slow, control the tempo, and take your time and get better at it before you go heavy. And then they come back to me three months later. See where you lose connection.

And they're like, oh my God, it's so much better. Yeah, it's like you find out, oh right here, I wasn't like still bracing. You know, it's like I just lost it. Yeah, just just back way off on the way, go real light. So sure you're not gonna be lifting heavy, but that's not the point right now.

Go slow, tighten your core, make sure your form is absolutely perfect, and then practice with that lightweight every time you deadlift. And then when you feel like you've mastered it with that or you don't even have the concentrate, I'm being perfect, add just a little bit of weight. And then slowly work your way up. And before you know it, you should be able to do

a fundamental movement like deadlifting and make no mistake, this is a bending over and picking something up off the ground is a fundamental human movement. Again, I want to emphasize, there is nothing inherently wrong with deadlifting for any part of your body, including your low back. Next question is from G. Griff 1965. What about time limits in the gym? I keep hearing less is more, so should you only work out for 30 to 40 minutes?

That depends. Yeah, they came up with this number and I almost feel like this was this 30 to 40 minute number was invented by gyms And like into cell training sessions and to sell shorter training sessions and get people out of the gym like here's here's my Evidence, okay, you guys remember this I Remember managing big box health clubs and they get super busy, especially January and February.

And we used to enforce a 20 minute time limit on cardio. Now the reason why we had a 20 minute time limit was because if we didn't, there'd be a line. There'd be a line for treadmills. Now the way that they sold it to us, we sold it with some science. Yeah, that you're, the 20 minutes is the fat burning zone. If you go past 20 minutes, you start to burn muscle.

This is literally what they taught us. And this is what I'd make announcements on in the gym. Attention members and guests, you know, if you go for longer than 20 minutes on cardio, you're probably burning muscle. So make sure you stay within the 20 minute time limit. Bullshit, it's just, you no, it doesn't work that way. I just want you to go.

Yeah, if, let's say you're super fit, you're well fed and hydrated, and you've got like great fitness capacity and you work out for two hours, is that bad? No, not at all. There's high level athletes do that shit all the time. So it's a super individual. Well, here's, the recommendation on the 30 to 40.

It looks like this to me. It's like, if you've been doing nothing at all, then starting off at 30 minutes to 40 minutes in the gym, I think it's an excellent idea. I mean, you haven't been working out at all. So including three days a week or four days a week at 30 to 40 minutes is a great place to start. You can get a lot done. Yeah, you get a lot done in 30 to 40 minutes. And this is what I probably look like when I fall off, fall off the wagon for a while and I haven't trained for a couple months, I'll come back. And when I come back, it's, you know, they're 30 minute workouts because I don't need it a 60 minute get after a workout. And they're pretty easy. So I would make a 30 to 40 minute workout, you know, if it's at the very

beginning of me getting back in my routine and then build upon that, make that a habit that it's easier for you to get there. But there's nothing wrong with you spending 60, 90. I mean, if you're somebody who's got the time and you spend 30 minutes on mobility and cooling down in a little cardio and workout, I mean, you could spend an hour and a half two hours in there, but why not seven minute abs? I do think you should work up to whatever is, what's realistic for you to maintain, right? If you're not somebody who can commit to 60 to 90 minutes

in the gym five days a week, that's an awful place to start. So I always recommend three days a week, 30 to 40 minutes, get you started there, and then we work up to that. Like if that's... This was also based off of some science in the past that would show that, you know, growth hormone and testosterone start to drop, cortisol starts to go up, it fits too long. But a lot of that's based on intensity because I'm going to tell you something right now.

If I train really fucking hard, I can do a workout in 15 minutes. Like you give, if I could take somebody through a 15 minute, hard core workout of a hit style training and they're going to be done, then you can have an hour and a half workout where you're doing far less intensity, but you're stretching the time out, you're doing straight sets, you might be doing mobility. So this number 30 to 40 is an industry number that they came up with. And it's super general, and I think it's to sell programs. That's really what it just, it completely depends on your exercise knowledge and level,

like coming in. So if you're a beginner, like I'm talking about like, yeah, probably don't need to spend all day there. You could probably be super, you know, efficient with just a few exercises that you're trying to build up volume with. And so, but for somebody else, it's a competitor or trying to do things and accomplish, it has a high volume set already. You're going to have to spend a lot of time in there. My peak, when I was at my peak fitness in terms of just working out, I would do a close to two hours. It would be about an hour. I would hit weights and I was training pretty intensely and I'd be lifting for about an hour and 20 minutes and then I would do a 40-minute

walk outdoor. I used to do this when I used to own my studio and so I was working out two hours a day you know at least four or five days a week and then the other day I was doing 45 minutes to 60 minutes because they were much shorter and this is when I was in my peak fitness and I was feeling, I was recovering great and feeling, I mean I'm all for efficiency though, you know and I like the mentality of trying not to like just waste my time and just aimlessly go around and, you know, some people, you can get in, caught up in that where you're just kind of taking your time, like, you know, you're just sort of like going through the motions with it, but be intentional with it. But it really, it's not like that's a limitation, like 30, 40 minutes, like on the dot, I'm done.

Have you guys ever worked out with, like, pretty advanced power lifters? Have you ever seen how long they take? Oh, yeah. Fucking outward. Yeah, yeah, yeah. All the rest periods of themselves. They're really five minutes between us.

Oh, yeah, they'll hit a set and then they'll be sitting down, hanging out for three to five minutes in between, and they're doing a lot of sets of different things. So they're there for like two and a half hours. You throw in the time it takes them to wrap their knees and do all that shit. That's a half a day right there, you know? Who was it?

Who was it? What's his name that we went to go visit in Texas? I can always forget his name. Pollock. So didn't you say how some of his workouts take so long because of the way he trains and all that stuff? Oh, I don't remember what he said. I'm sure though.

I'm sure that's an all day event. I know Olympic lifters at high levels will train for hours several times a day. So they'll come into their gym and they'll be two hours in the morning, two hours in the afternoon. I love to spend hours in the gym. There's times when I was competing where there was,

I probably peaked at three hours in the gym at some times, but one, I worked all the way up to that volume, right? And two, I was never fooled myself to think that I would be way up to that volume, right? And two, I was never, I was, I never fooled myself to think that I would be able to maintain that volume, right? This is for leading up to a show and shit. So when I'm talking to the average client who just wants to be fit and healthy and maintain, like that, to me, that trumps all the studies and everything.

It's like, we, where we need to start is less than what you know you can commit to or at the most what you can commit to like because The biggest mistake that I realistically yeah realistically like the biggest mistake that people make is Overcommitting to something that they can't do for their whole life Like if you can't work out for 90 minutes in the gym Five days a week for your whole life. You shouldn't start there That's not a good place to start because you're already setting yourself up for

whole life, you shouldn't start there. That's not a good place to start because you're already setting yourself up for eventually scaling off of that and then you won't be able to maintain what you've done by building that up. So it's- Plus people don't typically scale down, they typically stop.

Right. You know, when people first start working down- Yeah, yeah, yeah. Then they're like, oh, that's it, I'm going an hour a day, five days a week and then it just doesn't work with their schedule. Everybody is so all or nothing. It's like you're either completely off the wagon,

you eat life shit, you don't do it, you don't do anything good for your body, or you're joining the F-45 class, Orange Theory, fucking high intensity, five, six days a week, and you're eating hell of good. And it's like it's one or the other. It's like, man, pump your brakes. Like you weren't doing shit just like two weeks ago,

30 minute workouts, really good. You can actually, for the average person, you can build a decent amount of muscle and strength. You're not gonna be a competitive anything, but you can do really well with a 30 to 40 minute workout three days a week. Two, 30 minutes well planned and organized. I mean, you could absolutely get it.

You could get after it. You get three or four of the big lifts in that amount of time, man. And at least two to three sets of that. And that's, your body will be looking real good and feeling real good if you just concentrate on that. Next question is from Huggins R. How do you pass the awkwardness during rest times

when training quiet clients? You know, nobody talks about this in personal training, but some clients like that though. No, but this is a big one because I think when you first become a trainer, you think, oh, I'm just gonna be working out with them and telling them what to do. But a lot of your training is gonna be sitting there resting.

You know what I mean? It used to be the 30% of it. You'd see some trainers would have like the Starbucks cup and they just kind of, you know, looking off in the distance and drinking. Now it's like they're on their phone in between. That's like a horror. I'm just, I'm bringing up bad examples first.

What you do as a trainer in between the sets is as important as what you do during the sets if you want to keep clients for a long time. Everybody watches you. If you're a trainer that doesn't say shit and you look around, your clients just sitting there tooling their thumbs in between sets and you only help them when they're doing their sets.

That is, they're not gonna wanna stay with you for a long time, it's boring. You're boring. So it's your fault. There is something that I would do different that I wouldn't have done when I was a trainer because this technology didn't exist at what we're capable of doing now.

And it is kind of counterintuitive because first thing I would tell you is coffee and phones on the floor is an absolute no-no. In no fact I used to make my trainers put all the phones in my drawer as soon as they got to work. But I also could see a lot of value in if I was with a client who doesn't like to doesn't talk very much I can't educate we're not having good dialogue back and forth about nutrition and working out. I can see lots of value of actually recording their sets and then actually showing them their sets and actually showing them the breakdown that they have in their form. Because there's always things to critique in almost every,

any client that you train, it's rare that you're ever gonna have a client that doesn't have things that can be working on. And so you could video them with your phone and then between sets be like, here, check this out. Like you're doing really good the way you're sitting back on your heels, but notice your knees still kind of collapse

in a little bit right here. So really concentrate on keeping those. I actually found that helpful and did that a few times with like dead lifts, for instance. Like I had this bar path app where I would like film and it would show where, you know, the bar moved away from their body and like how like great their bar path was in terms of like the lift

So there's just little cues in there that you kind of capture and they can see visually right? Oh, wow. Yeah, I mean back in change and adjust my body and importantly and that looks a lot different than the trainer Who's fucking texting on his phone or surfing Instagram? It's like you're your clients leaning over your shoulder and together You guys are looking at you know him or her form and saying hey, hey, hey, you're doing this really good right here or trying to get your head back a little bit like this and you can kind of, I mean, this is the stuff that I would do now. I didn't do this because that technology didn't exist when I was on the floor with clients, but I could see value in that, especially in a client that is quiet and not really engaging with me a lot. This would be a tool that I would probably use. Most clients, so I was constantly like,

I was always setting the table for what was coming, which always transitions into picture. Yeah, which always transitions into sales. Like the real reason why I did it originally to be completely honest is the selling part. Like later on, I got really good at like, laying out their program and planning and she liked that. But I learned early on that if I was always talking about the future things

that I'm going to be doing with them and what we're working on currently right now and your progress and what's coming next, it just, it made it very easy when it came time to renew their contract that I had already been saying shit for the last three, four weeks about all the stuff that we're going to be working on and what we're going to be doing. That is kind of like this assumption closed that, oh, I know you only have one session left, but we still gotta get to X, Y, and Z that I told you about last week that I wanna work on.

So I would always use it as a platform then to just discuss something new that I learned, something that I was always trying to challenge myself to go learn new things, new techniques, new modalities, new things about nutrition. And I would just use myself as an example if they weren't giving me a lot of their own personal anecdote, right?

Because there are clients that you were like, well, what'd you have for breakfast? What'd you have, and they'd just give you like a one-word answer and then that's the end of it. That's one of the best ways to learn yourself as a trainer. So I think that's great advice. I would do the same thing. I would learn something new the night before,

whether it be reading some study or article or some new book. And I regurgitating that to every client, because they don't know. You can get the same conversation to all of them, like, hey, did you know this? And it's just whether it be just new emerging science right now or something that you just learn. And sharing that, and getting in a habit,

doing that, you cement that into your own brain, and now it's something that stays with me forever. So it's a great way to practice growing and learning yourself is, you know, as you learn as a trainer, the next day, I'm regurgitating a lot of the information that I just learned the day before to all my clients that I see that day.

If you're planning on being a trainer as your career, and you wanna have clients that stay with you for a long time, you wanna build those relationships where you're training people for three, four, five, 10 years, you know, I had clients that were with me for over 12 years consistently. You need to work on your conversation skills, just like anything else,

because what ends up happening initially is what the timeline looks like. You start training your clients initially, and most of the conversations in between sets revolver on fitness and health. You're educating them, you're asking them questions, you're helping them with form, you're talking about their technique.

But after about, I don't know, a year, maybe even last six months or so, associate personal. Now you're talking about your kids, their family, what happened on the news, what's going on, and that, believe it or not, is why clients keep showing up to see you after years of training them. This is a fact. Now, you've got to be a good trainer first to be

successful trainer. That's a given. But the other part that a lot of trainers don't realize is, you've got to also have those conversation skills and be an interesting person because this person is going to pay you to see you for two hours every single week, two dedicated or three hours of dedicated time with you hours of dedicated time with you half of that time being where they're not working out, where you guys are just be conversing, they're probably gonna spend more time talking to you

than they do most people in their family. So you got to kind of build and develop those skills. And as I got better later on as a trainer, and as I started getting to the point where I could be picky with my clients, many times, that was what got me to pick a client was, is this person gonna be interesting? Because I like to learn from training

just like clients like to learn. So if I had my pick and I had two clients, and one was a brain surgeon, and the other one was just some guy that wants to work out and lose 30 pounds or whatever, and I meet with them, I talk with them. I might wanna work with a brain surgeon and the other one was just, you know, some guy that wants to, you know, work out and lose 30 pounds or whatever. And I meet with them and I talk with them. I might want to work with the brain surgeon because, whoa, he's got some interesting stuff and I'll be talking to this guy and whatever.

That was later on, of course, but you got to work on your conversational skills as a trainer. I swear to God, it's the missing component that a lot of trainers don't realize to make you successful. The fact of the matter, and it's unfortunate, but it's the truth.

I mean, and this is just the experience of having so many trainers working on it for so many years is that The the clients like 80 maybe 90% of them Train with the trainer that they they like the most at nothing to do with their education level Yeah, nothing. I mean I sometimes would have some of the most popular trainers Were the least smartest one on the totem pole. So it's. But they were the most likeable. But they're most likeable.

People loved them, they interacted with them, they had a great time, the experience for them, trumped their level of knowledge. And so that is such. I used to teach that to trainers, and some trainers get pissed off. Oh well, they don't have as much skill as I do. And I'm like, yeah, but they used, they stopped working out of you. So, yeah, this trainer over here might not be as

good as you, but guess what? Mrs. Johnson's been coming for two or three days a week for the last five years and has not missed a workout. So he's actually more effective than you are. She loves to see your trainer. That's it. I know. You can't stress that point at that point. This is something too that in our space, I think we get into this peacocking thing where I have more sureds, my degrees higher, I've got more experience, whatever. And it's like, listen, you could have a guy who's a girl who's fucking brand new, doesn't have hardly any certifications, they can destroy those people. And this is for all you trainers that are brand new, like this is for sure, like how you come in and you

become that trainer who the clients love to see you, because you make them laugh, you make them smile, you make their day better, a lot of people that buy personal training, a lot of them are buying it for that part of it too, like they sure they have goals, that's like the kicker, it's like hey, I need to get in shape,

but I want to enjoy it. Yeah, exactly, I want to enjoy the process. Could you imagine, think about this, the main reason why most people don't work out all the time is they fucking hate it. They don't enjoy the process. Imagine if you could make them enjoy the process. You are a successful trainer.

Congratulations. Right. Next question is from the real Josh Gill. How do you deal with the negative effects of increased self-awareness? The more I've cleaned up my diet and become more aware of how different foods, activity levels, amount of sleep, etc. affect me, it seems like I noticed more of the negative effects rather than the positive, which creates more stress. Any tips for handling the stress and anxiety that comes with being more in tune with your body? This is a cool question. It is because this is what happens. This is exactly what happens. So, you know, we've talked about this before,

but there's four stages of learning with any process. Anytime you learn something new, you go through these four stages of learning. And the first stage is before you realize that you don't know something that's the unconscious incompetent stage. This means that you're incompetent, but you're unconscious of your incompetence.

So you had, you had no, I just have a lot of people operate with, with food, for example. They just have no idea that they don't know. They don't know what they're doing to the body. They don't know how it's affecting them. They're completely disconnected. So they're unconsciously incompetent. The next stage and the stage after are where you can develop anxiety and stress, and that's when you become consciously incompetent. So that's the next one. So now all of a sudden, holy fuck, I don't know a lot. So now I'm aware of my incompetence.

And then you have to become consciously competent where you have to always think about what you're doing. Track my food, pay attention to how I feel. Oh, this makes me feel this way, this makes me feel that way. That's the stressful period. But don't fret because the next stage is unconsciously incompetent. This makes me feel that way. That's the stressful period, but don't fret because the next stage is where you're unconsciously competent.

So to give you an example, walking and breathing are unconscious competence. Like you don't walk around and think to yourself, take one step, take another step, take another step, or breathe, breathe, breathe. Or like right now, I'll make everybody feel weird right now. If I say to you that you're involuntary muscles. Yeah, if I say to you right now that now you are blinking consciously, okay?

For the next five minutes now you're going to think about every time you blink and it's going to suck and I'm breaking your balls, but that's kind of what happens when you become more self-aware. So you will go through that phase, but one thing you should realize is rather than noticing the negative effects of the things that you're connecting to, try to focus more on the positives. That will help the process. Otherwise, it can be very stressful, for sure. I think that's it.

That's all needs to be said is simply what you just ended with, which is focusing on the things that, instead of you looking at all the things that are negative and bad, for example, like I've openly shared on the show that, you know, I'll have things like diacoch or rockstar, shit like that. It's like, I'm aware that it's not serving my body and it's not ideal, but I also don't beat myself up over. At least now I'm aware of that. If I, you 20 years ago as a kid when I was drinking them,

I thought they were good for me, or that they were energy drinks and they were in the health area. So I assume they're good for me, and they gave me lots of energy. I in the health area. So I assume they're good for me and they gave me lots of energy. I love them. And so if I fed into that addiction to them, where now it's like, okay, I know it's not ideal

for my body, I know that it's not good, but I'm also not gonna freak out every time that I have those moments when I didn't get a better alternative. And so I think that's just it. You gotta stop looking at it as such a negative and look at the positives when you make the right choices. When you decide, oh, normally I would have just drove

through and got a togo sandwich because I used to think sandwiches were really healthy, but they're really not the ideal thing for me because I get all these reactions for every time I have white bread or whatever. Okay, well, instead you go eat somewhere else and you see and you sort of notice, like, oh, when I make this choice for food,

I feel great and I feel better instead of beating yourself up for the thing whenever you do have a setback and you make the choice to go to togos. Does that make sense? Yeah, it makes perfect sense. Yeah, I don't know. It's tough because when you get all this biofeedback and like all these new devices that like expose patterns that like you're prone to, it is alarming at first. And it is something that like can draw your attention towards it. And it's hard to sort of separate yourself from that. But I think then it's reps, it's repetitions, it's going through the process now of like,

okay, if there's a better way, a better process, I'm just gonna try and focus on just, okay, today is the reps. Today I'm doing it this way. And you just gotta keep going until it becomes part of the ritual where it's unconscious. To that point, Justin, and I think this is good advice also, is maybe part of why you feel this way too, is you're overwhelmed because now you're aware of so many bad things that you would do.

You would still it down to the two things. So what I, so you just made me think of that, right? So when I get back on like my kick or I'm really dialing things in, I pick one or two major offenders. That's it. Like I'm not getting good sleep at all. I've been drinking Diet Coke every day. Okay, two things I'm gonna just worry about right now

is I'm gonna eliminate the Diet Coke. I'm gonna make an effort to turn my phone off two hours for that. Sure that I have other aspects of my life. I'm fucking up and aren't ideal, but I'm not gonna worry about those. I'm gonna take the biggest offenders or the biggest offender and try and make good habits around that.

And then I'll move on to the next one versus allowing yourself to get overwhelmed by all the things that you're fucking up. Yeah, you know what this reminds me of? It's like what happened when all of a sudden news, we were able to get news from across the country so quickly, and we became aware of every time a kid got kidnapped. It's such a rare event, right?

But you would get this news that a kid got kidnapped in Michigan, one got kidnapped in Florida, one got murdered over here, and now you're hyper aware of what's happening, and so now you're all of a sudden you're very fearful. Now the way to get out of that isn't to go back to ignorance, but to realize the context, oh, it's actually quite rare. Let's look at the real statistics. That's happening way out there. And I'm plugging from some of the stuff

that makes you feel super negative. That's kind of what you were talking about, Adam. You're, you're focusing on two things, and forgetting everything else for a second, and just focus on those two that you can control, that's a great strategy, because man, you start tackling, oh my God, if I sit there and think about the plastics

and the chemical potential chemical exposures and pollution and then the light, you know, the quality of the light and the intensity towards genetic diseases or all that kind of stuff, I've just found out, you know, like, oh my God, my brain will go crazy. No, you end up making your health worse as a result. Do distress, right?

That's right. So look, if you go to MindPumpFree.com, you can download some of our free guides. We have quite a few on there. Some of them teach you how to squat more weight. Others how to build your arms or flatten your midsection. We even have guides for personal trainers. Again, it's MindPumpFree.com. Also, if you want to find us on our own individual social media pages, you can find us on Instagram. Justin can be found at MindPump

Justin. You can find my page at MindPumpSal and Adam is at MindPump Adam. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at minepumpmedia.com. The RGB Superbumble includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having

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