2913: 5 Fitness Rules You're Breaking That Are Quietly Killing Your Progress

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Use the code launch for the discount. All right, real quick. If you love us, we love you. Why not show it by rocking one of our shirts, hats, mugs, or training gear over at MindPumpStore.com. I'm talking right now. Hit pause. Head on over to MindPumpStore.com. That's it. Joy rest of the show. Five fitness rules. There's five of them. You break them. You're going to kill your progress. You're not going to make good consistent progress. I promise you. And these are probably rules you're not thinking about. We're going to get to them right now. Let's go. That sounded intense. I don't know if you're going to make these rules up. I was like trying to be real intense. You're getting killed. You're getting. Well, I was trying to sell it. I feel you. Here's the thing. When we talk about fitness rules, I think people think of things like lift weights, you know, do cardio, you know, make sure you eat less or whatever, which those are all very important. But the rules that we're going to go over are what we have found in our experience as trainers and coaches. Also, what the data shows and supports that leads to the kind of success that people. If you really ask people what kind of success do you want? What they'll say is when you really boil it down is like, I would like to be able to do this for us my life. I don't want to quit. I don't want to stop. Yes, I want to get in shape, but I'd love to stay in shape. I'd love to love being in shape. I'd love to love working out. I'd love to love eating right. I wish this wasn't such a challenge. Like, what are the things I need to focus on? And so these are the five rules that help with all of that. And I'll start with the first one, which is consistency is king. It's the core. It's more important than how good your workout is. Was this inspired by the conversation, which is how was Sandy? No. Was that no, but that's that. I feel like it's so aligned with what we just, it's 100%. This is what we coach people. I think that, because I read obviously I'm reading ahead, so I get to see your five rules that you have in play. And it's a lot of what we really were kind of communicating. There's somebody who's been like a lifelong person who works out and has really had some major setbacks in her life and kind of getting her back on it. It's like even with the veteran person who's lifted forever, these rules are still I think the core and the foundation. And I think this is such a, and they're not what you would think. That's right. Like you said, they're not the stuff that you think you hear from like the fitness influencer, some really basic rules. And for the longest time on the podcast, you've communicated it well that, you know, a subpar program done consistently is better than the best program done in consistency. That's right. And the challenge with this is, especially if you're, if you start to look at the fitness studies, is you'll look at studies and studies will in some ways, not always because there's so much context right. There's so much such a big difference between people and the context of the lives. So the studies aren't perfect. However, studies can often point to superior ways of working out. Like this former cardio versus that former cardio, this way to strength, train versus that way to strength, the combination of the two, how long should you work out to be, how intense should they be, how many sets should you do what you should focus on, what are the best exercises. And so we look at these studies that are 16 weeks long, 12 weeks long, and we go, this is superior. This is the best way to get what I want. That's what I'm going to do, but what we forget is that consistency beats all of that. Because if you look at somebody who's really fit and who's figured it out, right, somebody who doesn't stop, right, somebody who doesn't get in shaping, then get out of shape. This is a person who like, you're like, this is their lifestyle. Man, they've been doing it for a long time. What am I going to keep doing the longest? They're consistent. Yeah. That is the most. That is it. 100%. And so I don't care. It's important. I don't want to say I don't care, but it doesn't matter as much on what the best workout is or the best routine is what's more important is, are you just consistent with what you do. And what kind of goes along with this is sometimes you just do something. Sometimes you're like, look, I got Monday, Wednesday and Friday are my days to spend 45 minutes to exercise. Oh man, I am tired today. I really don't feel like it. So I'm not going to do my normal workout, but I'm going to go to the gym and do one exercise or I'm going to walk. I'm going to do something to stay consistent. That attitude leads to tremendous consistent progress over time. Now, do you think this is more or less people don't know that this is the number one factor or one of the number one factors? Or do you think just people really struggle with being consistent? Both. I think part of it is they struggle with consistency and then the other part of it is they choose what they believe to be the fastest way to get where they want without considering. Is this something I can maintain? You know, when you look at the data, I think urgency really, yes, yeah, it really convolutes their progress. It will take them towards information that they think is the most optimal thing and it's outside of their normal habits. And so therefore it's hard to be consistent even more so with that. 100%. Yeah, you both saying that makes me think that it kind of divides this up in two. Obviously, there's all kinds of subgroups, but two major groups of people that are like fanatics who are choosing the wrong pathways to try and be consistent with to your point. And then to your point, like people that just struggle purely with like they can't string two days together of doing something good for themselves. Like I would say that people tend to fall in one of those two buckets either you're the person I have to motivate to just put a few days and I think that conversation sounds different. And then the other people that are like they're consistently doing something is just consistently doing the wrong thing. Well, that's the second rule. The second rule is for those people. So the first rule really applies to people just have a trouble doing this consistently, you know, weekend, week out month out, month and month out year after year. The second rule is the one that the fitness fanatics really mess up over which is the 80 20 rule. I've heard this applied many different ways, but you can also apply this with your workouts. And this all breaks down 80% of the time the intensity of your workouts is moderate. Yeah, 20% of the time it's high fitness fanatics flip this they go 80% of the time hard and when they're forced because of injury or burnout or they're just fried, then they go down and 20% of time they just try to get back to when I can do the super hard workouts. If you really look at your whole year moderate intensities how you spend most of the time working out and there are those periods of time, which is the 20% of time give or take where you sprint. By the way, the highest level athletes train like this. So I think it's important to point out the most genetically gifted people with the best nutritionists and trainers and coaches were get paid to do this for a living, have an in season and off season. They also train where they're in season it's redlining off season. It is time to recover. A lot of fitness fanatics are like I'm redlining until I'm forced to slow down which will crush any kind of progress. Most of time, most of time you're in there and you're training with a moderate intensity you're working out but it's moderate. And then you go those short periods of time, you know, three weeks at a time or whatever we like I'm getting after it. If you approach your training this way, your progress will skyrocket. It's so hard to communicate this to the person though that's right in the thick right now of the there three month or six month run of like killing it. Like this resonates with the fitness person who would consider themselves fitness burn us that's burnt out right now or fall off the wagon or trying to get back in the swing of things. I think this resonates and it's like I'm guilty of that. I tend to do that. But someone listening right now who's on a six month killing it, you know, and pushing the intensity every is like, yeah, I'm not that person. This isn't like I train that way I love it. I've been I haven't missed a day in six months and it's hard to get this point across to that person Like what do you say to that person right now? Who's on that role who thinks this message is in for them? I mean, we'll try to logic it but I so I totally identify with that person But I'll try to logic it maybe I'll try to sell it which is when you're burnt out It takes a lot more to get your body back to where it needs to be than if you avoid getting burnt out in the first place Okay, so if you schedule And are smart about when you work out hard and when you coast You won't get burnt out when you finally get burnt out it can take a long time to get to the point where you could get back after it It could take a while to dig yourself out of that hole You know when I when people call in who are fitness fanatics were burnt out Sometimes it takes months Sometimes it's months of scaling things down letting your body heal because you've been doing this for two years Before we can start to slowly scale things back up, but you could avoid that completely If you do this and the right way and you're smart about it by the way injuries a big part plays a big role in that oftentimes People like what you're saying Adam. They don't slow down till they get hurt right here And then it's like you got a heal you got a rehab Yeah, they'll jump the gun on the healing process Yeah, and it's like yeah, it's kind of a vicious cycle because the mentality is really what you need to address Totally, it's like it's a discipline in itself To be able to not go with your urges to just you know go super intense like you know Moderate and then every now and then infrequently we'll ramp it up. I mean chef. I'm 40 something years old I feel like I barely Really like I know I you know it's a battle the 45 I think back Maybe the last three to five years like really starting to piece this together like and again a lot of that is because forced You know because we keep getting injured and do this about that and it's like as much as I communicate this to clients and people I know how hard it can be Because it feels good to go intense especially when you're in a rhythm and you're and you're strong and this is so hard again It just to empathize with people. I'm learning this or relearning this I should say in jujitsu So I started getting this with exercise Which only took me 30 something years to figure out for myself, but in jujitsu You know I'm going and I'm only going twice a week But I'm getting all these this areas of stiffness and soreness and I'm like okay My body's not used to moving that way or the and so I had to take a day or two off and I talked to the coach Who's a friend of mine and he's like bro? I watch you roll with other guys He goes you're trying to win He goes you need to just go he goes let them beat you go super easy and I'm thinking about it and in my head I'm like I'm not going all out, but I'm going too hard still He's totally right like if I'm going to learn these techniques I just got to practice that technique and not get so fatigued to where I'm relying on those different things And so I'm having to relearn this even with Presented jujitsu because here's what happens I start to hurt at the take days off anyway Yeah, so I'm not getting there any faster. I'm getting there slower. I'm getting there slower because I'm not You know, concerned is 80 20. That's interesting that you that happened you considering that I felt like you went in with the right mindset and attitude even I went in with you how difficult it is because I feel so difficult You looked at you're like I'm gonna go in. I'm gonna go I still overshot still overshot. Oh, yes What what was the trigger that either made hit did you go reach to him or did he say so how did it know I told him I talked to him I say I'm gonna have to take a couple days off. I've got the soreness of my elbows I said you know I'm trying to go easy and he's telling me like I'm watching you go dude. He goes you're trying to win and I find being really honest with myself. I'm not like going crazy. Oh, yeah There's a part of your ego that's going like I want to be able to go 50% and still win. It's not even I'm just going too hard Right bottom line bottom line is I'm going too hard right now, and I got a I got an only competitive settings 100% yeah, that's a tough one to just turn that off, you know, like very tough. Well, that's why this is why I mean this is to your point Like the I struggle with the and I've talked in the podcast forever about wanting to get back in a basketball like I have I can't I don't know how to just go slow and easy because you're playing Especially game like that that's that is such and it's just you I'm sure it has similarities and this writing someone Yeah, yeah, it's that so you're it's at a speed that's You know you almost have to submit to losing which that that's you know 100% like I can't imagine getting on the court Be like I'm gonna go out lose now. I can do that. I can do that. I can do that Well, here's a deal. I can do that with lifting I can go to the gym and be like I know I can live three plates But I'm gonna do one yeah, I'm a go to and I don't care anymore people think you know that first 20 something years on my Lifting career I definitely sure but this is a totally different endeavor and so I think I got to relearn that I got to relearn that thing But luckily I'm learning it quickly. It's only been a few weeks. I think I hope I learned I let you win. Yeah Just make sure I say that hey look I'm still loose a bunch of times some try to go easy So here's the next rule don't forget to play somewhere somewhere Or along the lines or throughout this time of fitness. We started to equate it with work Maybe kids call working out But you know when you look at kids especially kids that go outside a lot This is starting to become less and less true, but especially when we were kids Kids were generally fit Every kid was generally fit why they played nobody worked out I don't know any kids that worked out when I was on my school We were just playing all the time and we we as adults I think we think working out has to feel like work or we can't play which is crazy When I think back to the members I used to have in my gyms That were some of the most consistent members. I definitely had some gym rats in there But there were a lot of people that were just they played you know well into the 50s 60s and 70s They served they salsa danced they lined danced You know they played ultimate frisbee Pickle ball Don't forget to play Playing is a great way to work. It's actually the best way to be active because it's super fun You lose track of time it's enjoyable and it feeds so much more than just physical fitness You know the best example of this that comes to mind for me whenever we talk about this what who and what it is It's Paul check. Oh, yeah, and I think of Paul because of this for a couple reasons Oh example one is what you just said it I find can be easy for some people I love to jitsu. I love basketball like you have sports or you're an outdoorsy person See like kayaking you like snowboarding you like and so those people that like oh, yeah, I should do more of that I know I love that but maybe you're not into all those things and you're not a big sports person I And I don't I assume Paul because he doesn't strike me as a guy who sits and watches basketball or football or anything like that But he finds ways to play within his his his movement right like he's stacking Rocks marijuana he had to the video where he was painting between sets inside like and doing just no rhyme or reason why this movement And that movement he's not programming in the most efficient way to maximize muscle gain He's like I'm gonna come in and do these Movements while I break it up with painting over the next hour And I just think he's done. I mean look how strong healthy and fit that man is and the way he's trained for so many years He's found a beautiful way to integrate play into his training and it doesn't necessarily because I think again Play comes to people in the mind right away. We think playing sports and it's very easy for the person who has hobbies like that To for that to write. No, you're right. I think what happens when we think okay cool I want to work out and I want to play so it has to be a form of playing that's super strenuous and hard That's not what I'm saying. I mean I had clients Who we would have these conversations who would tell me things like you know I like gardening? Oh go do all your gardening that was their play and what did it do they were outside they were outside for hours squatting and digging and and gardening their their front and back yards and for them that was activity it could be walking It could be a hiking trampoline. Yeah great example Yeah, like go have fun and go play in whatever ways you like to play where you're active Yeah, if you find something you like to do genuinely that involves moving a little bit The benefits are tremendous and the consistency is kind of built in. Yeah, which is pretty cool Next walking is so underrated. It's the most underrated form of activity. I was guilty for years as a trainer We all are at downplaying walking walking is wonderful. It's amazing. It's low risk Moves the body improves digestion if you do it after you eat Improves insulin sensitivity. You don't need to change into work out close. I don't need to work out equipment I just go for a walk and if you walk throughout the day, you know 10 minutes after breakfast lunch and you're just a 30 minute walk every single day It's a phenomenal way to improve just general activity in fact This is the this is the number one way I recommend people Improve their their general activity. We communicate this a lot I think on the podcast and have been for years now. There's something I thought about just recently that I think is another thing that it really helps out with That I don't think I consider as much and you might you have the study to back and support it up What what is the statistics on? Process food eating and bad food choices and boredom. Oh, I don't know. I know this connection I know there's definitely a connection there and In and walking is such a low barrier for entry right to just to go take a walk And so if you just discipline yourself anytime you're bored Go for a walk. Yeah, how much that creates that space and it's a great behavior to build right? It's so healthy good for you and it's just like how many times did you just go snack because you were bored and you turn on the TV and said And I'm not asking you to go squat a bunch of weight or go to the gym, but it's like, you feel that boredom, you know what? Let's go for a stroll, and if you could just discipline yourself to do that, like how much that helps out. - Do you, anytime you're even in a rut with like your thought process or like your work and you're stuck on this problem or issue or like I swear, like walking is such a magical thing to that and like just for, you know, sparking some kind of different idea or different perspective, like it's amazing what that does even for creative. - I've even opened that. So you've heard me talk many times about giving yourself permission to only do one exercise at the gym and stuff. There's times where I'll just say, "I'm gonna go walk." And then that sparks the workout and stuff like that. So you'll look at it different. - Yes, 'cause sometimes I, when especially when we drive or sit in a commute or something like that, or we've been sitting here all day long, sometimes I know like today's my train day, I'm like, "God, I'm just not," and it's like, "I need to just need to move my body." And then that will change my mindset. But I don't tell myself I have to go, I go, "You know what, I'm just going for a walk." Totally. - That's so easy. And then I'm a walking 10, 15 minutes later, I'm like, "Oh, okay, now the blood's moving a little bit. I now go get a set in." And then a set turn, it's like, I can't see how many times giving myself that permission of, "Oh, I'm just gonna, I know I need to workout today, but I don't feel like I'm just gonna go for a walk, walking promotes the doing one more thing, the one more thing to promote that workout. It's like, dude, that's unlocked. - 100%. - I had a client once, I just remembered this where we were trying to improve increased reactivity. And it was a silliest thing, but it worked so well. This is back when we had body bugs, and that would track steps also. And all I did was I told her, because it was hard for her to get any additional activity, going for a walk outside, she was like, whatever. I said, "Hey, you live in a two-story house." She said, "Yeah, I said, okay, every time you go to the bathroom, only use the upstairs bathroom." Let's just do that and see what happens. Her steps went up significantly, because it was just a stupid rule. At the time she had to go pee, she walked all the way up the stairs, all the way up to her bedroom, use that bathroom, come back down. And her steps went up throughout the day, just from doing that silly thing. Last rule, there's only really two diet rules that most people need to follow if they're gonna follow any rules with diet. And these two things, if you follow both of them, most people, most people listening, your body weight, your body fat percentage will fall into a relatively healthy body fat percentage. Just by following two diet rules, here's rule number one. Avoid heavily processed foods, here's rule number two, hit your target body weight in grams of protein from whole natural foods, eat it first. That's it. If people just did those two things consistently, that's it, they did nothing else. They didn't track, they weren't trying to cut, they're not trying to bulk, they're not trying to do anything else. They just, I only eat whole natural foods, and I hit my target body weight in grams of protein, and that's the thing I eat first. People would get great, nice, consistent results. They wouldn't feel like they're dieting, they wouldn't feel like they're starving themselves. They feel good, and it would blow them away. - Feel automatic. - Yes. - I think saying most people is underselling it. I've never met somebody who's done those two things, they're not seeing it incredible. Incredible, I'm sure there's somebody after that. - I have, you know what? - There's some crazy elements. - That person didn't work with them. - They're lying, that's how they didn't do it for long ago. - That's how confident I feel in these two rules, that anybody who has just done those two things consistently back to the first rule of all these rules, like yeah, the person who says, "I tried it, "and they did it for five days." - Right. - You know what I'm saying? And then it's like, yeah, no. Somebody who has consistently done this, eaten whole foods, hit their protein and take every single day. - I mean, personally, I have never had somebody come back and go like, holy shit, huge change, huge change in my body composition. Notice the difference in my strength. All things, all things improved, just by falling those two rules. - Short as diet book in the world. - It is. - Right there. - Your body knows what to do with that. - The hardest part is that it would need. - The first one, you know, to the point of even the working out part of the consistency is just, can you be consistent with doing that? And that should be the main thing you focus on. Instead of over complicating it, with all the latest greatest diet tips and hacks and things, it's just like be consistent with those. - All right, speaking of food, so I went on butcher boxes website to change my box, Doug. And you can go in there and change your order. And I tried to order more of the gluten free nuggets 'cause they're ridiculous. And I can't. And then I hear from Adam that he has nine, he gets nine bags. - I feel like I've gotten the most of it. I was like four. - Is it because you did that that I can't get anymore? Are they like, no, you've been blocked. - You can't, so I, we always try and we can't. And so there are certain times where they're running to certain deals where certain things are more available. And so I think we typically can only get two, two, maybe four. I think the four is the most I've ever wanted to lose. - And Katrina will always, she's normally downstairs on a computer and when she's messing with our order for our shady things and she'll normally ask me, like, is there anything different you want from butcher boxes this month? And normally it's fine like that. And then she yelled at me today, or just a couple days ago, that, hey, we can order more nuggets right now. And I'm like, okay, we're out. - That's it now. - Yeah, I go, what's the most we can? It's he goes, well, here's the for our, the packages that we have price wise that I could get up to nine without increasing my price back. As you go, so at first I was like, get 12, we go, and she's like, well, that's gonna add a little more cost. I'm like, well, what's the most I could get without adding more cost? And she's like, nine, nine, that's like nine. - That's so good, dude. - We eat it while we eat it like crazy. - So my, the book, the box I get is, we get there, we get the nut for sure, 'cause they're so easy, the macros are good. My kids love them, super easy. Like, throw them in the oven. Yeah, 13 minutes later, kids love them. And then I get tons of ground beef from them, the grass-fed ground beef. I get tons of it because it's the easiest slash, best tasting slash, most convenient meal prep thing ever, is rice, ground beef. I have salsa, ready in the fridge. I have like avocado or guacamole in the fridge. Boom, done. And I have all these meals ready to go. Super easy. Rice, ground beef, salsa, done. That was actually Jackie who said that. I should give her credit. - She said, "Ain't" - Call the anchor meals. - I like that. - I don't know where she got that from or who she said, but I posted, I've been posting, I told you, almost every week. - Those burrito bowls are just, I post what I'm eating or cooking, which is the same thing, but you just said. It's literally, it's three butcher box, pounds of ground beef. - Yeah. - And it took them up? - Yeah, I put everything on it. I put three pans going. I've got mushrooms, onions and beef, and then rice is in the crock pot or in the rice cooker or whatever. And that's what I, and then she messaged me, 'cause after, and she's just like, "Oh, I added again with your anchor meal." I was like, "Oh, I like that." That's a really good-- - Let's say you go to, based, like-- - Yeah, that's a foundation. - And why I like that so much? Is because of the tip that I always give with breakfast and stuff like that. You can turn it into like a-- - Anything. - Yeah, you throw some eggs on top of that. - Yeah, and some cheese, and it's like, now I've got like this breakfast egg cheese that I'm going on-- - Yeah. - Yeah, so it goes good with lunch, dinner or breakfast. - Easy to digest. - Yes. - Goes down so easy. It's high protein. It's like great for reverse dieting, building, cutting, whatever. - And it's ground beef. I don't got to cut it with like my plastic utensils the next day. - Oh, it's like a conservative. - Yeah, now it's-- - It's the best. - Yeah. - All right. - I got to tell you guys something crazy. - Okay. - Doug, look up the Odyssey, the movie Odyssey. - And look up the Run Tomatoes. - Did you watch it? - Well, hold on. - I'm gonna tell you guys something that I just read about this movie. And I did go to the movie theater to watch it. - I've heard it makes reviews, so this would be interesting. - We'll just look at the-- Look at the Run Tomatoes review. So Run Tomatoes, what does Run Tomatoes say? Audience's-- - Whoa, yeah, 94.97. - That is so high. - Fake, it's fake. So somebody went in and hacked Run Tomatoes because so many people are like this movie sucked. - Yeah. - Somebody went and hacked it. - That is fake. They were not putting in negative reviews. It's fake. - Are you being speculative right now? - No, look up, look up. The Odyssey, Run Tomatoes is fake or was hacked. Look at that or hacked. The actual audience reviews closer 50%. - Yeah, so I've had a couple people watch it and they were like, "Mah, yeah, suck." - I haven't heard sucked. I heard "Mah." - No, here we go. - The online controversy, not true. - Okay, users on platforms like Reddit discovered that only out of 886 active users were navigated to the site independently. Only 56% left a positive review. - I mean, there are other, by the way, that's really, so only that's just positive. So they're like negative 44% is. - So there are other sites that give you audience reviews and all of them are around 50%, 40%. - Yeah, bro. - Okay, so Run Tomatoes like what's Wikipedia? You know the time when "Hobwig" and "Pedia" can be fake? - Amen. - They just, they're just-- - Okay, so all of this is fake. - And you did watch it, was the-- - Suck. - Was, okay, yeah, okay, sucked. - Boring. - Was the, I heard it was, I heard it was, average it best. - Bro, it was boring. - And then I also heard like you have to watch it on IMAX soon if you want any sort of-- - First of all, I love movies like this. - I love-- - Yeah, I feel like you have a very low bar. - Bro. - You're telling me so. (laughing) - So, I definitely can waste my money now. I'm gonna say it now. - I love, I love like Greek or Roman epic stories. - I thought for sure you like it. - I love mythology. - I love mythology. - I'm a huge fan. - Did they go up? - Cyclobs? - Bro, come on. - So the extreme right was posting about how it went woke. - Did it or no? - There was a couple. - There were a couple. - There were a couple of people that were casted where you could tell that they're trying hard to shoehorn. - Sure. - Certain things in there. whatever. - That can annoy me sometimes. - You can even do that with screen time though. - Oh, not much. - Yeah, see that's where it's like for me, I'm like, yeah. - As long as the story's good, but-- - Yeah. - I don't care about that as much. Sometimes I do like when they do it on purpose. - Sure, yeah. - It's for my point. - The story of people having the right, the right made it sound like it was such a big deal. And the more I dug into it before, I didn't see it, so I don't know, but I was like, wait a second, they didn't really make this character that person. - No, but they kind of did shoehorn a little bit, hell and a Troy, you know, the soldier in the beginning. It's not a big deal. - Okay. - When it's a big deal, it does bother me 'cause it's like, oh, come on, you guys are really trying hard to make this something that it isn't. That's not why I don't like it. I don't like it 'cause it was boring. We went to the movies, and I love movies like this. - How long was it? - I'm in easy sell. - Bro, I'm in easy sell. There are certain categories of movies that I just sci-fi, I'm in easy sell, 'cause I'm just terrible. - Totally think you have a low bar. - Epic's like this. - I'm just saying that as well. - Bro, we stayed for an hour, it was boring. - Oh, you didn't even watch the whole thing? - No, I was. - Oh my God, I can't remember how that's like. That's when I walked out on a movie. - It was boring. - I know. - Wow, it was the last movie you walked out on. - It just, I don't recall. - It just wasn't, I know I have ice. - I know I have, but it's been a long time. - Been a very long time. - Very long time. - It wasn't that it was terrible. It was so boring that I'm like, I can't sit through another two hours of this. - I mean, that's, bro, it's a lot to walk out of a movie. - It does. - It's a lot of work to do. - It's boring. - And it's fake. The reviews on Rotten Tomatoes, fake. You look at other signs. - You know how kinds of comments everyone's like, "Oh, it turns into an hour and a half." - Yeah, I missed it when I got, you know, that's funny 'cause all the positive reviews are all these like streamer guys. - That's right. - Yeah, influencer people that I've seen. It wasn't like, you know, your average person. - Yeah, I don't know why they would do that or whatever. I mean, I'm sure there's money in both. - Yeah, I was gonna, yes, and come to me. - I mean, the theater was relatively full, a lot of people were like, "Is that happened before?" That's a 94, 97 on Rotten Tomatoes is normally a banger. - You're right. - Like, you can't. - 'Cause I saw that, 'cause I saw the political controversy, which I'm already skeptical of. I saw it and I'm like, is this real? 'Cause, you know, how politics is on. - I didn't have high hopes for it. I'm still waiting on dude. - But then I saw this review on Rotten Tomatoes. I'm like, "Oh, bro, 97% is gonna be great. "It's gonna be a great movie." And I was in there and I'm like, sitting there, I'm waiting for it to get enthralled. - You know, it's funny. - Yeah, okay, whoever, obviously this was like some siop to frickin' nose. - But what a backfire it will be, because the best thing you could do to somebody is tell somebody a movie wasn't good. - And they get watched and they're like, "Yeah, that surprises 'em." But if you tell me it was the best movie ever, then I go watch it and it doesn't live up to that. - Oh, I don't trust you. - Yeah, or the disappointment is like, I'm far more disappointed because I saw 94, 97. - Yeah. - Or maybe if you saw 40, 30 and you took a chance, you were like, "No, it wasn't bad. "Wasn't that bad." - It wasn't terrible. I'll be clear. It wasn't terrible. It was just boring. - Yeah, I didn't hear terrible. It was just really good. - I heard it was all right. Okay, I heard, you gotta go see it on iMacs if you're gonna go see it. - Yeah. - I heard that stuff from it. - Yeah. - I didn't hear terrible. - And I was really disappointed because I was really looking forward to watching like an epic movie. - Well, I think that's a lot why you feel that way. I would have, if you told me it was a 97.94 and Ron Tommato's and I went and saw a movie and it didn't rock my world. I would be pissed. - Because that's like-- - It's like Cyclops, Giants and like Sirens. Like the kid and pull it off. - I mean, the Cyclops was cool. - Yeah. - No, it was all right. But it wasn't that like, it was just boring, dude. - Yeah. - Jason and the Argonauts was better. - Yes. (laughing) - That was a great movie. - Still holding that. - I mean, I don't want to say that. - You ever watched the original Jason and the Argonauts? - I don't know. I had to see you had to show me that. - That's back when they used like freeze frame animation like whatever it's called, - Claymation or whatever. - Claymation. - How far would it stop motion? - How would it stop motion? - When was it? - 1963 in the original. - That's a good movie. - Oh yeah, it is. - It's a special effect. - The special effects are absolutely horrible. - Yeah, I mean, of course, by today's standards. - Did you have you seen a Doug? - I've seen, I think I've seen clips of it. But I've seen the whole thing. - I think I might have seen clips. I've never seen it. I've never sat and watched the whole thing for sure. - It was fun when I was a kid. You know, it was a really good movie in that kind of genre was-- - Closet Titans. - So good. - Yeah. - It was crazy. - You guys remember Closet Titans? - I don't know, but I feel like you're just getting - Oh, you're a chair. - You're improving my point right now. - No. - What you want, never say-- - 1981. - The 1981. - You gotta take your heat up online. - You gotta take it with the context of the time. For 1981, it was phenomenal. - Yeah, that's fair. You can't watch the '80s film and then like trying to compare it to like, that's fair. - My kids made fun of all those now. And it's like, what have you ever did? - Yeah, sick back then. - No, no, I'm with you. I'll get you back on that. I mean, it's not fair. It's not fair today. 'Cause yeah, they're gonna watch it. You'd be like, oh my god, you could turn this into a prop. - Yeah, they needed one. - These were the costs of cameras. - And they're anti-waste as good as it is today. - Have you watched, like even movies from, you know, 20 years ago with CGI suck now in comparison? - Oh yeah, yeah. - Like even animated films. Like the original Toy Story? The original Toy Story, you watch it now. You're like, whoa, this sucks. The animation sucks. 'Cause they got so much better on it. - I remember when Avatar sucks. - I was, I was, I was like, what was it? - One of the pirates of a Caribbean that when they, when they really started ramping some of that stuff up and you could still, I could tell on a good TV, like how fake the set was. It's like, we're so past it. - You know who had good? - That stands the test of time. Really good special effects. That even today, if you watch it, you're like, wow, that is really good. - What? - Alien. The original alien was Sigourney Weaver. - I can't remember. - You watch that today with the alien and it stands the test of time. - Well, 'cause yeah, that was all real props. - That's right, yeah. - That's right. - 'Cause it's got the realness to, it's a, - Even the original predator, when they make them look invisible and he sees like, it still stands the test of time. Phenomenal predators. - That was a great, I mean, great class predator. - Never gonna be bad. (laughing) - Don't give me any time, you know, like watching it. - Have you seen that with your boys? - Yeah. - Oh. - Multiple times. - Do you like it? - Yeah, I love it. Yeah. - We can watch Commando. - See, that's cool. - We watch something that old and still appreciate how good it is. - Yeah. - I can't wait to do that with my final. - You know what I love to do, yeah, it's the best. - You would get to know about 80s and stuff like that. 80s and 90s stuff. You off air where we were talking about the Power Wheel, Big Wheel. - Contrary to the Power Wheel. - Oh, Power Wheels. When were those invented, can you find out? - Yeah, 'cause you made a comment like that. When we were kids, that was like the real flex. But I'm like, I don't need to came until we were, - They were invented in the 80s. - I think 90s are later. - No, I wanna say, I mean, let's see. I think 90s are later is what my thoughts. - How much do you want to bet? - It's 80s, how much do you want to bet? - What? - Oh, new stop. - No, the Power Wheels brand name and line were officially launched in 1984. - Yeah, but what was the Power Wheel? Was it like, - In 1984? - In the 80s it was the one that you drove. - Well, let's look, let's look. 'Cause, I mean, that's what makes it good. - That's what makes it go. - No, bro, that's not the one on the left. - No, no, look at the Barbie one, dude. That's 1980 something right there. - Yeah. - Yeah, dude. I remember having cousins with that had Power Wheels. That's like the original one right there. - If you had a Power Wheel in the 80s, you were the rich kid. - Definitely. - Everybody else was pushing with their feet. And here comes Timmy with the real big wheels. - I feel like I was already a cast-of-a-team-ager - So you had a new wheel in 1994. - Well, yeah, and you guys made crazy purchases. You know, you did before. - You say, no, we had ponies. - Yeah. (laughing) - I just feel like, yeah, I feel like you guys had jet keys. - Yeah, yeah, yeah. - No, we didn't have any. - Yeah, no, I literally trusted you. - My friends had stuff like that. - Yeah, I do. - 'Cause you always tell stories, I'm like, wait a minute, I thought you were poor. - You guys were poor, yeah. - You know, that's hyper-pore. - I have rich friends. - Yeah, that's it. - We had a horse. - We had a horse. - You know it's funny though, okay. So it's crazy, 'cause I actually don't, I don't picture like this as a kid. Just shows you how your perspective is so different. And I would love, if you ever, I mean, you got, did you get you didn't live in a lot of different houses. So I lived in a lot of different houses growing up. And so there's part of me that like wants to go back and like tour and walk through and feel what it feels as an adult walk through there. 'Cause it doesn't feel like it could have been that small. But that house, okay, that had the horses. - Yeah. - It's out in Don Pedro. And I know that it cost 110 grand. - Back then. - Yeah, back then. So this isn't that far back though. It should be on three and a half acres, right? And the house was a, it was a double wide trailer that somebody had built on. - Okay. - Like non-permitted, added. - Oh wow. - And then it was a structure to a double wide trailer. That's what I lived in. But in my head, I didn't think of it as a double wide trailer. 'Cause they made it look like a house. But I mean, it had a, you know, the bathroom and shower like a trailer, like a trailer or one. - Oh, interesting. - Oh yeah, yeah. So, but I can't, and the living room that was added on. So it did have this kind of big open living room, but that was like the added on part to the trailer. So if you can imagine like a double wide trailer, and then this big square that they cut a hole in the side of the. - Yeah, inside the side. - Yeah, inside the side of the connect it, you know, and then carpeted it all. And so, and I for many years lived in the living room. - That was a bedroom. - That was my bedroom. Originally my parents had put me outside on another attachment, which was like a single bedroom that they built attached, but it was detached. There was no, you had to go outside the house and walk into the, to come in. And I was so young and we lived back in the country. And you hear noises behind my bedroom all the time. I was too scared to sleep out there. So they put me in the living room until I don't know what, with grade third or fourth grade or whatever I was like. - Oh, you were a little guy. - Oh yeah, yeah. - Yeah, that's why I don't, but if you're a bit of a double wide trailer, they're not big. - No. - So in my head though, it feels like it was a lot of space. - Do you remember the first time you, when you were getting older, going to the hospital? into an elementary school and realizing how small the chair's in desk for me. - Oh yeah, yeah. - I remember that in like seventh grade. Like I went into an elementary school classroom and I'm like, why is everything so small? And the teacher's like, this is how they, I'm like, what? I don't remember the thing. - You're a teenager and you're older than like the little tiny thing. (laughing) - I don't belong here. - Where'd you go pick up a kid this whole week? - I don't know. - I'm not sure. - I did that. - When my kids were in school, that's like, I can't go pick up a kid. - I did the worst, like, the most scary thing ever the other day. - What do you think? - So what'd you do? - So my wife and the, got a membership to this gym with the kids that has an outdoor pool. - Yeah. - And it's so that the kids can learn how to swim over the summer. It's really nice. I don't wanna say the gym name 'cause I don't wanna, like, people don't know where to, but anyway, it's a popular gym in this area. Really nice outdoor pool. And so I've been going with them and just paying a day fee here and there and hanging out. And it's great. They have like, you buy food there, they serve beer and wine. - Oh. - And it's a lot of fun. The kids love it. It's great. Well anyway, the first time I was there, they have two outdoor bathrooms, okay. And I just walked in one of the bathrooms. I didn't even pay attention. And I'm looking, you guys, this is like one of the worst things. I look on the wall 'cause kids that go in there too, right? And there's always like backpacks lined up against the wall. Yes, from one of the swim classes. And they're like, they're all pink. They're like, my little pony princess. And I'm sitting in there for like three seconds. I'm like, well, then I look and I'm like, there's no urinals. And I'm instantly like, oh crap. And I walk out. I was in the girls' bathroom. Anyway, my wife was at the-- - It's happening to me before. - Bro, it's like so embarrassing. - Listen. - It's happening. - Now he's in a barricade. So my wife was at the place where he ordered food. And when I walked in, she didn't know I walked in. But the girl at the front goes, that man just walked into the girl. - Oh God, no, somebody saw you. - Yeah. And my wife turned around 'cause she's like, who went in the girl's bathroom? Did you walk out? - And I walk out. - And I walk right out. - Oh, damn. - And then she turned on shows, that's my husband. I think you made a mistake. 'Cause you see me right away walking the other way. - Yeah, yeah. Cover my head on my-- - Oh my God. - Oh my God. - Oh my God. - And that's happening. - Well, because if I saw a guy go in there-- - No, no, to instantly like, we're gonna find you. - That's probably happened to me twice in my life. And I can recall that-- - Thank God, that was just the feeling both times. And like walking in and go, oh my God, I'm in the wrong one. - No. - And no. - Especially because there's like kids stuff in there. Like if a dad saw me, you get a catchative of pudge. It sees you off. Well, I was only in there for probably total of four seconds. - Yeah. - Oh, of course, you recognize-- - Well, I looked and I looked and I hit me, oh crap, get out. (laughing) - Oh, that's so funny. - It's gonna be a lot cleaner, smells different. - That's it. - There's a lot of signals, like as soon as you get in there, I'm in the wrong place. - Say God there was like a mom in there with her kid. - Carvings all over the place. - Yeah, that's it. - That's it. - Yeah, hello. - Oh my God. - That's so-- - I'm gonna ask you 'cause you've been used the pain super patch because you've had shoulder pain. - Yeah, I've been-- - I love it, dude. - Yeah, dealing with it. And it does make a difference for me, especially to work on my mobility and at least go through the movements. - It's so weird. - It helps, dude. - It is weird 'cause-- - Switch crafted. (laughing) - No, don't say that. - Switch crafted. - This is a big sin. - Call it whatever you want. - Yeah, it's a weird effect, man, 'cause it's just like you just put a little sticker on there and it's like-- - Studies, so just like if people aren't familiar, 'cause we had the CEO on the show and initially they wanted to work with us and when they sent them to me, it's called super patch and I thought, "Oh, this must be transdermal medicine "or transdermal supplement 'cause it's patch." - Yeah. - It's like no medicine, no nothing. - Like there's chemicals or something. - So I'm like, "Oh cool, it's placebo effect. "There's something a placebo effect. "This is fake." - Exactly. - And so I didn't do anything with it. Turned them down and then the CEO was really persistent and he's like, "Send the studies. "Have them look at the studies I'm like there's studies. "Let me see these studies." And they're legit peer reviewed studies and there's like, well over a dozen of these studies. The pain ones were crazy. The pain patch is as effective as taking an inset. - So why? - And so then I went into, I saw the studies, I'm like, "Wait a minute, this is crazy. "These are placebo controlled. "These are gold standard studies. "There's several of them." It's showing a real effect. Okay, how is this possibly work? It's called haptic technology for people who aren't, from it's a new area of research and the ridges on the patch communicate through the skin and the brain changes and perceives pain differently. And it works and it's really weird. It's really weird 'cause whenever I'm in pain, I'm just trying to push it away and then I just notice how I'm interacting with people. Like my attitude and my overall, I can't present it myself and it's like, before that, I'm just trying to, tough my way through it and when I had the patch on, it was like, I was still there, but it just takes it down. And you're just like, it dulls it out, so it's not so strong and it's distracting me. - It's my favorite when we have, I mean, we've been doing this for a long time, so it's like, do your mind blow? - Yeah, there's not a lot of things like that in our space that like, I imagine all of us are this for our families and friends. Like, you know, they're talking about the lit and you're like, you instantly like, stop, it's a fad, overrated, you like tell it like, so we're that person for probably everybody that we know. So it's rare that when something like that hits you that you're like, your our first reaction is like, stop, bullshit, that's not what, and then it's like, oh wow, really, that's kind of crazy. - I mean, I think that was with Super Patch, Red Light there, - Yeah, Red Light there, it was bright. - Element was like that. - What else has been like that? In our, since we've been doing this, what else have we been changed our tune on or was like super surprised by a product that brand knows? - I think those are the main ones. - The main ones. - The main ones. - Maybe the amino acids on some of those. - Yeah, when you show me the data. - Oh, that's a good point. The EA, the essential amino acid. - Yeah, yeah. - Yeah, when you show me data, that's, when I'm in disbelief, but then I see studies, and I'm like, okay, I'm gonna open, because obviously this study shows that there's something. - Yeah, there was a lot of research that wouldn't do. - Yeah, so let me see. - The sleep one is the one I use the most consistently. I get better sleep with it. - Oh, so I use that. - I use the pain one the most. - I use that, yeah. - Dude, sleep deprived. Speaking about things that are like, that blow your mind. So my wife did something that has completely, and this is wild, it has completely, almost completely eradicated her migraines, and she would commonly get a headache every morning. - Really? - Now this is a big deal, because my wife has been dealing with migraines since she, before she could talk. So when she was, I remember she was doing like, green light, therapy and all that. - It's been a thing for her since she was a child. So when she was like two, she would, her parents' configure was going on. She would cry, be in pain, they thought something was wrong, they did all this imaging, and anyways, as she got older, they realized that she gets migraines, and it runs in her family, her dad gets them. And it was, it's more often than not, my wife would wake up with some kind of a headache, almost most mornings, and then it would kind of go away throughout the day with coffee and movement. And then I would say she would get really bad migraines, maybe once a month, and they're really bad, they're de-abilitating. - Like she's never had any blood pressure like spikes. - She's got low blood pressure on average. So I thought it was something to do with her CNS. She's had all the scans, all the imaging, she's done everything. So she's just like, you know, NSADS, or she'll take whatever, or pain killer, whatever. Anyway, she was reading that taking magnesium, glycinated, night, and vitamin B6 in the morning, a lot of people get, it works. So she tried it a couple times, and she tried it when she was starting to get a headache and didn't work, so she discarded it. But then she read more, and she's like, oh, I think I need to do this for a while before it starts to work. So she, and this is like super cheap, you guys. Magnesium glycinate, B6, it's like cheap, it's like 10 bucks. She's been doing this consistently for the last five weeks, about three, you know, six weeks outside. Three weeks in, no more headaches. - Wow. - That's it, gone. - Done, never happened. - Oh, it's gone. - And her whole life. - Right. - Where it's gone. - Well, be wild if it stays like that for. - It's going to, it's that's what it was. Maybe you could look it up. You could look it up and see that for some people. - Wow. - This makes that difference. - Oh my God, imagine what an unlock, like kidding me, it's life changing. - Yeah. - Every single morning she'd wake up with some kind of like mild. - That's crazy. I mean, I only asked about the blood pressure because that was my issue. - You had high blood pressure. - And it gave me migraines, crazy headaches, yeah, in the morning. So, but yeah, that's, that's rad, she could find that. - I know. - It works. - It's so cool, so cool. - That's super light. - Speaking of health stuff out of, I wasn't asking you, I know you were, you had like joint pain and you were trying a few things to see. - Yeah, I've been, I haven't talked about it on the podcast, but I'm actually on week four. So about a month in of, I don't know if you, if the appropriate dosage is calling it micro dosing or not, but I'm taking a very small dose of transepetite. One of the things I noticed when I did the experiment with it, I did see some really good autoimmune benefits from it. - So, so, but, you know, part of me was like, yeah, it was just because I was freaking not eating. - Yeah. - That food can trigger it, maybe. - Yeah, yeah, and so I'm like, and so I thought, you know, that was kind of my initial, and then I had been dealing with the kind of arthritis, knuckles, swelling, inflammation stuff so much, and I thought, you know what? Maybe I'll try a small dose of it, 'cause I know that, I know some of the research points to, you know, benefits with inflammation and autoimmune stuff. and so I thought, well, maybe, and I remember when we had Dr. Tina? Yeah, Dr. Tina on and she talked about micro dosing with a lot of her patients with autoimmune and things like that. So I thought, maybe I'll try it like that like a smaller dose so it doesn't crush my appetite. I could still hit my protein intake and eat more balanced and see what happens. And it took about week two or three when I started to notice some positive change with like the inflammation, the joint and stuff like that. And this last week and a half or so, so being here I am at week four. So I haven't seen myself like this inflammation. And Katrina thought like I lost a bunch of, she's like, you lose a bunch of, because you can see in my face and stuff. And she's like, it's puffing and I'm like, I'm 219. I'm like, it's still, I'm still my size. But the inflammation, like I can see it. Yeah, the inflammation is gone really down and I'm still able to eat. But enough, like to hit my protein and take and stuff like that. But it's dramatically reduced the volume that I can eat and the size of the meals and everything like that that I'm able to eat. Otherwise I can totally tell my just, now the interesting side effect outside of those benefits that it's the self awareness part that it's making me question and wonder right now and challenge my own thoughts and beliefs around the way I've dieted and ate for so long. I have dieted and ate for so long to be the bigger version of myself and to hold all this muscle mass that I love and like so much that even though it's good, healthy food, have I been stressing my digestive system? Have I been like, you know, constantly pushing, constantly pushing and my autoimmune issues, even though it's good food and I'm wondering that, you know, eating these small meals and getting, and I told a story a long time ago on the podcast when I told you about like my habits around like even five guys and so that when I was used to being like this 240 jack guy, like I still, I still am doing this not to that extreme. But when I think back maybe like when I'm in my early 20s or teens, my portions compared to like how I portion food is so it's just sort of it's so distorted. It's so distorted. It's so distorted and and I've closed myself on that's what I need to do to be this big guy and keep that size and do all that stuff. But this is forced me to really shrink down meal size and I'm going like, man, maybe my body's been kind of talking to me that like that's I've still been. It's interesting because there's there are current studies going on right now with the GLP peptides on auto autoimmune issues and for addiction. That's another that's another avenue to looking because they're also finding that people for some people they're they're engaging in less impulsive behaviors and they're wanting less alcohol less cigarettes gambling. I mean, you name it. There seems to be an effect, but we have their ongoing studies and autoimmune. So is it the reduction in calories and food or is it the peptide itself? If you talk to Dr. Tina, she would say that the peptide itself has an and a positive effect on autoimmune issues. Yeah. I don't know. We're going to see what the study says. It's it's weird, dude. I don't I don't know. I don't know what I it helps my gut and now my gut health is way better than it used to be. But it also helps my gut health and I think there's some autoimmune stuff. So here's something that's interesting. I'm so afraid. I don't have that effect on me. Yeah. Now, how much have you have you played with the dosing of it though? Yeah, I had a real real small dose. You did? Yeah, especially the second time I did it in it's still just it was a totally different reaction. So, so I okay, listen, I even at the small dose that I'm at. Okay. So I started at 1.5 then I went down to one and I'm like bear I'm even under one a little bit right now. Yeah. Like so I'm like I'm like figuring out like this is kind of right. So I'm like bear one unit. Yeah. So that's like a drop. Yeah, but it's one unit or one unit or ten units. Ten units. Ten units. Okay. So the full dose was 20 units then. 25 is a 25 is a 25 is a full. I don't know what the dose is. I started at 15. People is doing that. And it could be different from. That's right. Compound pharmacy to compound pharmacy. So we're not giving dope. I don't know what that is in terms of milligrams. But. That was point one. I'm off on that. Yeah. Let's make sure. Yeah. So I just want people knowing that listening compound pharmacies like you know you could have a larger or lower dose than the dose right. Right. The milligrams be different. Right. But what you're saying is the full dose was 25 units and I was. I started at 15 then I was at 10 and then I'm just some probably like. So when I microdosed to zip it tight I was at five units. So that's really low. Yeah. And that's how I did that. That's how I was. Get away with that. I could probably go even lower although I feel like I'm right about where. But what I was commenting on for Justin is that. I what it's done to me. I told you guys this where were we when we were at the peptide congress. You know I made a bad decision of ordering food at nine o'clock at night because I was a little NIH and boy I was just it slows down my digestive process. Well it does do that. Yes. So much. Now I'm the other extreme without it though. So some of the kitchen I don't know if I've shared this with you guys before. You know she's teasing me. I mean I'm the type of person that like I eat I could go the bad I go the bathroom. That's same. I have a very fast thing. Same thing immediately. Yeah. Like right away. Like even like it's like it's healthy. It's not like I'm not saying that I go and I have like diarrhea like I just I go the bathroom right afterwards. That food exits right. It's quite crazy how quick that is. Yeah. And it's almost like this is slowly it down to a more appropriate. Yep. Yeah. Yeah. That's why some people and so what that helps is it helps me kind of self regulate the size of the meal because it's like hey dude you don't need a thousand calorie meal right here. That's why people who who who veered more towards constipation get worst gut issues oftentimes right. Right. Right. Because it slows it down even more. Right. Because one of the number one side effects of a G.O.P. is gut issues. Yeah. Whereas for me it because I'm like you I have a very fast. Yes. Digesting process. I guess what you would say. I feel like what it's kind of doing and again I don't know how much of this is the is helping on the self awareness side of me kind of self regulating the calories to a more appropriate meal size. I don't know if it's because I'm bringing calories down that that's affecting the inflammation so much or is there something in the G.O.P. One that is a is possibly if any nonetheless I'm seeing a lot of positive but I can also see how quickly somebody would turn this into like a negative experience for me because I'll tell you what I have definitely felt what happens when man I'm 200 calories. More than I should and I'm like you got a brick. Oh I got a brick and I'm sitting out. I mean I was at two in the morning doing air squats like trying to move this food because I couldn't see because I was just and it wasn't like I ate a bunch of bad food or I like a binge it was like I was I was genuinely hungry but I ate a big kind of bigger meal. Do you know how to do the gas position you know if you have too much gas to know what that position is. No. This is a real thing. You know like gas pain or whatever and it hurts you know like man I got a like I just rub it like what can or clock. No no no that's why I thought that's why I thought that's actually kind of funny. I probably should cross this out. You get on your hands and knees and you put your head down. You put your head down and that encourages the gastric to free your hair. Really? It works. I learned this from a gastroenterologist. Interesting. I had a doctor who would get into the four point so you get it's like you're on your hands and knees but then put your head down so your butt is up. So you're like oh so you drop your shoulders. Yes. Drop your shoulders put your butt in the air. Stop it. So you'd almost be better on like your forearm. You get on your forearm. You get on your head later on pillow. I thought you meant like you sit there like you tuck your chin. No no no you sit there and then it encourages the gas to come out. You don't lay on your back through your legs up. You can that's what you do with babies. Like you push their knees back on your floor. One way you can try hugging your knees. You can try hugging your knees. That's another position. You're like the one I just told you. I don't want to fix your any of this. Hey come on honey. No. Let's have a movie. You're stomach is just in here. Get in the position. I don't know. I'll help you out trust me. You're lying. You're lying to be right now. Yeah. So to be continued. To be continued but I'm just interesting usage for it and finding that one of the positive things for sure. What I what I what again I'm not going to say what for sure it is of those things. Probably all of them are playing a factor. But there's definitely a clear difference. I can see it myself which tells me that's a lot because you know how it's hard for me. I could see. I could tell. Like it makes me get on the scale like oh shit if I lost my face. And then I get on the scale and I'm like shit I'm 219 right now. That's the conclusion. If you start losing weight and I'm losing weight he has to gain it. Remember we have a combined body weight. So you got to be working on it. Good news is I'm holding the weight okay but it looks like a water weight has gone down. So that's good news. In the systems that are meant to guide our health fall short it becomes necessary to take health and try on hands introducing lemonade iced tea lemonade iced tea delivers elements science backed electrolyte formulation plus naturally occurring caffeine 50 milligrams a little bit of caffeine plus L. Thienine and polyphenols for a powerful blend of antioxidants. This is a formula designed to support healthy lifestyle without hammering your adrenals or wrecking your sleep. More salt less caffeine energy drinks pre workouts triple shot everything those things messy up. This has got just enough caffeine to make a difference. Plus the sodium that your body needs to perform at high levels. With the good taste that we all get from element. Remember, there's no sugar, no artificial sweeteners in any of their electrolyte products. Go to drink element T dot com slash mine pump on that link. You can get a free sample pack of the most popular drink makes flavors with any purchase back to the show. (whooshing) - First question is from Coyote Ruiz. Is it okay to start with stationary lunges if one is new to strength training and can't do Bulgarians? - Absolutely. - Yep, yeah. - So Bulgarians are great as well, but they do have a higher level of skill to perform a little bit more balance. Stationary split stance lunges are a phenomenal. First off, it's one of those few exercises that are great for beginners and great for people who are advanced. It's a great muscle building, strengthening exercises. It's got great functional adaptations. Stationary lunges is almost always how I started most of my clients with lower body exercises. Oftentimes with support. - Yeah, you can brace yourself up against the squat rack or grab onto something so yeah, you can make sure you're nice and stable, but yeah, it's such a great movement to build off of from there. - You know, I actually always prefer to step back over stationary. - Step back to step forward versus just standing in this place. - Yeah, I mean, a little bit more balance. - Yeah. - And you could still use, again, the squat rack if needed to for balance purposes. I just, you know, what I found with a stationary is communicating to the client how to distribute their weight where when they had to step back, it forced all their weight back into the leg that I wanted them to drive off as much about the knee position. - That's right. - So what I used to do with clients is I would get a thick foam pad. - Yep. - And I'd put it on the ground. - Yeah. - And then I'd put it on the knee, and up, knee, and up. - So let them come all the way down. - I would have the knee all the way down. Almost like a box squat. So they kneel on it for a second and then come right back up with stability or with, excuse me, with support. And it almost always correct the technique and form for them. - Yep. - Next question is from EV Myastas. What exercises do you recommend to build your hamstrings, but not your glutes? - This is an interesting question because it's rare. Rarely do you hear someone say, "I don't want to build my glutes anymore." - That's their focus, yeah, that's interesting. - Yeah, so I would say this, specifically for this, - I mean, lying leg curls. - Well, that is a pure hamstring exercise. - Sure hamstring exercise. - Yeah. - And there are great, some of the best hamstring exercises are ones that involve the glutes like where I'm in deadlifts. But one thing you can do is you could start your workout with leg curls first. Fatigue the hamstrings and then get to your Romanian deadlifts or do a superset where you start with the isolation exercise. And then move the Romanians. - Yes, it's my first super rare to hear this. - Very rare that you see someone that just wants to develop hamstrings. So I'd be interested if this is an aesthetic question or if this is a performance question. - I mean, I appreciate it. - Yeah, as you can see. - You see a lot of fig butts without hamstrings. - Good, so it's like, yeah. - That might be it. - I mean, it's a fig butt question. That's the only time I would hear somebody that would consider trying to take the glute out to develop hamstrings. - Yeah, 'cause you want to build both simultaneously, normally. - That's probably exactly what it is. - Can we, can we, can we, can we, can we, can we dig a dog? - No. - You're looking at a lot of leg curves. - There it is. - I mean, I'm just so, I shouldn't assume. - But I mean, it's so rare that you wouldn't want to develop the glutes. - I don't even ever had a person ask me to not develop the glutes and just focus on the hamstrings. - But their hamstring was the thing. - Yeah. - I'm gonna rather have that up. - This person is a coach actually. So maybe a client of ours. - Oh, they might have a class with you. - Yeah, they're probably trying to develop the glutes. - No, that would be, so then what were, all the things were suggested. - Leg curls first and then you can do your, your ruminant delus after. - Yeah. - Our next question is from Arizona Red. If you had to lose weight quickly to help combat sleep apnea, what would your preferred method be? I have been reversed dieting since April. Now I'm ready to cut. - Okay. Can we fix the sleep? - Yeah, so if, if, okay, so sleep apnea is pretty bad, you guys. - Yeah. - If it's really bad, it's actually a health risk, a big health risk. I would say this, so here's the problem. The problem is, is if we try to get the weight off quickly, to solve the sleep apnea, which can be really bad, we're gonna run the risk of rebounding with the weight gain. Okay, and this is just, I don't care why you're losing weight. If you lose it the wrong way, or you do a crashed diet, or you lose it too quickly, what you often see is the weight gain come back. - Okay, get a rebound. - So for this person, I'd be the same, I'd say to anybody who's looking to lose weight and it's slow and steady is much more preferable for long term success. In the meantime. - Get a mask. - Get yourself a CPAP mask. In the meantime, if it's that big of a problem, where the CPAP mask? While you're losing weight the right way. - This would be, this would be, actually the fastest way, so, like if you use the CPAP as a temporary crutch, while you build your metabolism, build muscle, slowly lose scale weight, which looks like a nice body composition change, a billion little bit of muscle losing body fat. So you're eating in a good calorie balance to do this. It'll happen quicker, because having poor sleep, and then also pushing the body in a calorie deficit and doing a bunch of cardio is like a recipe for your body just revolting. - Yeah. - Yeah, I mean, so you wanna try and address that. And this is an example of like, I wouldn't want you on that, the machine forever, but a great example of how I would use it. - I mean, use that first. - Yeah. - Because that'll fix it right off the ground. - Right, right. - Next question is from D-Nuth Doe. No, how much training volume is optimal when in a deficit so that I can avoid over training and injuries? - So this is a tough number to give, because it really does depend on individual. But I have a number that I have found that generally works for me, and generally works for people I work with who are otherwise healthy, good nutrition and consistent. Okay, so that's the, you know, those are the kind of obvious. - Yeah, yes. - Yeah, you've got no other issues. You're sleeping okay. You've got decent diet. You're consistent with your training. Now you're going into a cut, and because you're going into a cut, you know that your recovery is gonna be a little bit influenced because of the reduced intake of nutrients. So how much should you lower your training volume? And my experience is about one fourth. So about one fourth of total volume seems to do the trick. - I think one fourth of volume is on the higher end. I think you could reduce it and half and be fine. - You could be fine. I've just found about one fourth to be. - Yeah, that's what I mean. I think you're on the upper end of that. I think we overestimate this. I think people think they need to do way more than they need to. And you could get away with, and what you wouldn't wanna do is cut half of the volume of training and sit on a couch and eat potato chips and that, or whatever. You want to. - Obviously you're still gonna have to be in. - Yeah, you be active. Like so what I would do is I would reduce the volume to a quarter to a half of what you were doing before. But then with that time that you've now saved in that reduction of volume, it'd be things like walking. And do that, that'll serve the cut really well. But I think we tend to overshoot this more often than not because we're so afraid of losing all this muscle. - Yeah. - And a lot of times the psychological part, I've talked about this a lot back in the days when I was competing through the show. How difficult it would be to be in a calorie deficit and cutting because you see your muscle bellies deflate. And so you think you're losing all kinds of muscle. And so psychologically you feel like, I gotta lift, I gotta keep, and I mean I wrestled with that. So even knowing the science and the studies and what it says and how little I had to train, I still know I train more than I needed to during cuts because of the psychological part, even knowing the science. And so I think we tend to do this because we're so afraid that we're gonna lose muscle, but I think you can get away with cutting it in half. I think to your point, a quarter will show you good results and probably keep you from teetering too much. But you could totally get away with doing a lot less than what you've been doing. - Look, if you like the show, come find us on Instagram, it's my pump meeting. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media.com. The RGB Superbumble includes maps and a ballac, maps performance and maps aesthetic, nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, and feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbumble is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbumble has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at Mind Pump Media.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.