2918: 5 Ways to Fix Obesity That Actually Stick Long Term

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, UP with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in history, approaching over half a billion downloads. This is Mind Pump. In today's episode, we answered listeners questions. They went on Instagram, Mind Pump Media, the post of the questions we picked for, and we answered them after the intro. Today's intro is 65 minutes long. This is what we talk about fitness, talk about current events, diet, nutrition, exercise, always a fun time. Now, this episode is brought to you by some sponsors. The first one is Paleo Valley. Today, we talked about their organ complex supplement. So these are freeze-dried organ meats, liver, heart, kidney, in capsules. You take it, you get those great nutrients that your body needs. It's like nature's multivitamin. In fact, it's a natural multivitamin. If you want to try it, go to PaleoValley.com/MINDPump. That link will get you 15% off. This episode is also brought to you by Butcherbox. The Butcherbox delivers grass-fed meat, wild-cut fish, delivers chicken, pork, also prepared foods to your door. So if you like protein, especially, you like the healthy stuff, and you like to save money, you got to go to Butcherbox. Go to Butcherbox.com/MINDPump. By the way, on that link, you get free rib eyes, New York strip-states, steaks, flaming yones in every order for a year, included, okay, for free. Plus $20 off your first box. We also have a sale on Maps programs. Check this out. We took our 10 most popular programs. Maps and a ballac, aesthetic, performance, 15 minutes, anywhere, symmetry starter, muscle mommy, power lift, and 40 plus. We took all of those, and we made it by one, get one free. So it's Maps, Bogo. You buy one, get one free. Right now, go to MapsBogo.com. Here comes the show. All right, real quick. If you love us, like 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. Enjoy the rest of the show. For the average American, obesity is a challenge. It's a real issue. But here's a deal. It doesn't have to be hard to fix. In fact, we're going to give you five easy ways that for most of you will actually fix challenges with obesity. Trust them. They work, follow them, and they're easy. Let's get to it. Do you think it's the lack of motivation or over correction as the biggest mistake of why? Oh, boy. I think when people attempt to, let's quote unquote, fix this problem, they do not have to fix it. They overdo all of it. That's got to be the most common. It's got to be over correction. Yeah, they just overdo it all of it. Everybody knows it's important, but it's like, yeah, the approach is usually weel. It's more simple than people realize. I think people try to rush the process. In the data, I've quoted this data so many times, but the small odds that you'll succeed at losing substantial body weight, there's even smaller odds within that group of people actually do lose five to 10% of the body weight. There's even smaller odds that they'll maintain it. So the real challenge is the maintenance, is the sustainability. That's the real problem. Problem isn't losing weight, although that's a challenge. Just keeping it off. It's keeping it off. And so that's what we need to consider. That's a greater number than even the amount of people that don't even attempt. Yes, I would think so. The average person has attempted to lose weight once or twice. So it's actually quite common for, I mean, you talk to the average person. You ever try to die? You ever try to lose weight? Right. Yes. So it's really, they overdo it or have the wrong approach or the wrong idea, which results in something that's totally unsustainable. Either they don't accomplish anything substantial, or they do, and then they don't maintain it. I guess that's true because even the people that I think that I can think of that have said things like, "I don't care, I'd rather enjoy my life." They've at one point attempted. That's what led them to that. Didn't they came to a different conclusion? Right. That's right. That's probably. Because it's rough to continue to attempt to attempt to attempt after three, four or five failures. I think I'm cool. I'm thinking I'm not going to try this anymore because it's really. I mean, I get that frustration. We've talked about this on the show many times when people cut really hard, overdo it. The initial, say, 20 pounds off, but you get 100 to go. You drop 20 and then you're already. You're starving your body, working out every day. You start to go like, "God, give me the 20 pounds back on without all that other stuff." It's miserable. I'll just deal with it and start getting that. Or another scenario at 'em. Maybe all you needed to lose was 20 pounds and you do it. But the way you did it is unsustainable. Less than a year later, which is the data shows, most people, 90%, and the back definitely within three years, which makes it real tough. I'm going to super simplify and overgeneralize. Everybody bear with me. This is a gross oversimplification of the problem. That's far more complex than what I'm about to say. Overall, generally speaking, we don't move and we over-eat. Now, I know it's way more complex than that. But what I said is also true. We're just not moving a lot and we do tend to over-eat. We've got to look at that and look deeper at ways of sustainably changing that trajectory as individuals. Let's start with the movement part, which is modern life has been really well organized in a way to eliminate movement. This is something that we've done a really good job at innovating. The movement used to be a default. It used to be that if you wanted to wash clothes, you scrub them. If you worked outside of the home, your work involved lots of movement. It used to be that if you wanted to get somewhere, you got to take the stairs. And you walked. You walked. And so you were just the default used to be lots of movement. Now, when that's excessive, it's hard. It's hard on the body. It's stressful. And we learned how to become more efficient with our productivity and less active. The crazy now, you just don't move. That's the default. The crazy part, though, about the time that you're talking about. Because it was just a hundred years ago, and even more recent in some of those cases. But what we also didn't have simultaneously was we didn't have all this highly processed foods either. So the combination of the two is like, was the perfect storm for what we see now. 100%. And so, you know, just for movement part, your, there's two ways to approach this. One is to try to inject scheduled exercise and workouts. The other is to figure out a way to move in your normal daily life. And we found as coaches, the more effective way to do this in terms of consistency is finding how to or seeking how to inject movement into your daily life. It's way more sustainable than scheduling workouts every single day. That's a, that's a far less sustainable approach. And so when I'm about to recommend sound silly, but it works. It works. It works. It works. And it took me a long time to move to this direction with my clients. And when I did the success rate went through the roof and it literally looks like this. Find ways to move more or to walk more throughout your day. So it could literally be, and I had a client that I did this with. And it was crazy how we, we tracked our steps. Back then we had a, was called a body bug. Now there's lots of step trackers. But one simple thing I did with her was I said, she lived in a two store house. And I said, the only bathroom you can use is the one upstairs in your bedroom. And she tracked her steps. And it equated to like a thousand more steps a day or so. Just from tracking that. Just from stuff like that. Parking far away from the store, taking the stairs instead of the elevator. You would be surprised at how much of a difference like silly little things like that will do for you. Well, you're also, you're also alluding to another hack that I think pairs so well with walking. Because it's like we could, you could say that general statement of like, you know, we need to move more. Just walk more. But you're also pairing it with habits that you already have. That's right. Like going to the restroom. That's right. Or at work always using the stairs. Or every time you go to the grocery store, you park further away. Like one of the ways to really to figure this out to where it sticks and it becomes a habit instead of just saying like, Oh, I'm going to just start walking every day at this time random time throughout the day. It's like pairing it with things. And we've talked about this before. 10 minutes post meal. It's like, you're going to eat those meals. Can you a lot 10 minutes to go for a walk afterwards? Those 10 minutes done three times. It's up being 30 minutes. That over time ends up adding up to be a lot. I have found that to be the way to get clients to be very consistent and successful with this. Is finding other things that they can pair it with because it is so easy. Because you don't have to change your clothes or put on the running shoes or you're not going to break a sweat. It's like, can you just a lot that time? And you know, some people, it's only 10 minutes. Other people can put 30 minutes to an hour in one block. But finding what's reasonable and that you can do forever. That forever on the person who, you know, right before bed, I just like to go for a nice 30 minute walk with my wife. You know, and that's what we do. And it's a great time for us to decompress and talk about our day. And we connect and it's like, I've found other benefits besides just the moving part. And so now this becomes this ritual. The goal is to coach is really to find out ways how to make that automatic. So it's like, that's incorporated in your everyday life. So you don't feel the massive shift in difference when you're approaching this to increase steps. It's like, you know, finding ways to enjoy movement. or like things that they like to do and then like just incorporating it so it's a different shift and and it just helps to keep it sustainable. By the way there's so much carryover to what we're saying. So when you inject more movement into your day life, mood lifts and productivity improves. When I would do this with my my desk job workers, which was most of my clients, and when they started doing stuff like this like, "Man, I'm more productive at work. I'm more creative." Like I have more energy. This is how the human body works. When you move it more, it produces more energy. So it sounds simple. It sounds silly, but you could try this yourself. You could track your steps for a week and not change anything. Then track it for a week where you do what we said, these small little things. You would be shocked how many more steps you take a day when you do these silly little things. But taking that one degree is opposed to 10 degrees up. That's right. It's such a difference. That's right. Now next is really going to what you said out on which is which is related to heavily processed foods. What you want to try to do with your diet, the biggest thing you could do, one of the biggest steps you could make that's also relatively simple to all the other steps you could make with food. But also has a huge return on investment. Is try to avoid eating foods that are designed more like drugs. And I said that specifically for shock value. But it's actually quite true. Heavily processed foods are engineered to have really powerful drug like effects on your satiety. Essentially not producing satiety and producing stronger cravings. And this is where the money goes into heavily processed foods. When you buy foods that are boxed or in wrappers, foods with lots and lots of different ingredients, the reason why they're made the way they are is to produce something called hyperpalletability, which is a drug like effect because real whole natural foods don't do that to you, not nearly to that extent. And so avoiding these foods naturally brings your caloric intake down every single time. And the data shows us the data. Some of the best studies done on nutrition. Nutrition studies are difficult, many of them are observational. But there's really good studies on heavily processed foods where they put them in rooms and then they observe people eating and then they switch the groups. And one side is heavily processed foods. The other side is whole natural foods. They control the macros. So it's very similar macros. The people in the processed food rooms eat 600 more calories. That's a lot. That's like an hour and a half for cardio. Everybody. So just if you want to try to solve obesity for yourself, stay away from the foods that are designed by really smart people that make you overeat. Just stay away from them. The convenience and the palatability of it is just it's like a double, double killer. And going back to the first tip, which is walking more, but I had found as worked really well for me, worked well with clients is I don't know what you probably remember or know the study that supports like how many times that we eat just at a boredom. And a lot of times you'll be just because you've been sitting still or sedentary for a period of time that also the craving kicks in. And then the convenience of that thing that you just grab and rip open the bag or that sneaks up. And then it's so difficult for you to do that. A cool way to create a barrier is to go, you know, like all if I'm really hungry, all you've got to go to your walk first, you go to your minute walk. So I would do this. It is a lot when I was competing and I like really had to be really, really strict. And I'm in a deficit all the time. So cravings and those feelings would happen a lot. And there would be many times where I'm like, am I wrestling cravings right now or am I wrestling my body saying you need this stuff right now? You know what? I'm going to go for a walk. Let me walk while I'm walking. I'm like, if I'm still hungry with that, I'll come back. I'll make myself a meal. I'd say nine times at a 10. It was just cravings. It was boredom. It was habits. And then going for the walk also, and it would pass. And then it wouldn't be as big of a deal anymore. Other times I was hungry. And during that walk, I said, well, instead of having that wrap or food, this I'll come back. I'll have one of my meals where I'll do something else. And so I think creating that barrier between you and making that decision. Great way to pair it with the first tip is go for a walk. Make that 10 minute walk and say, hey, if I'm done with my 10 minute walk, if I'm still hungry, I'll make myself a meal. Many times it was because I was just bored. And so totally. And you know, there's this, there's this myth that our, if we just had that our, if we just follow our appetites, we would always overeat. But this is actually not true. Are your systems, your body systems of satiety and desire for food actually are really pair well with whole natural foods? And so if you just stick to whole natural foods, your body actually, your hunger signals actually move you in a healthier direction. Now, there are cases where this can be off. But for most people, in my case, as a trainer, there were so many clients that I had that this is all I had them do. Has even tracking protein for them was too much. I don't want to do that. So all I had them do was stick to whole natural foods. And it was remarkable. The percentage of that fell within just through this process of doing that fell within a kind of ideal bodyway was wild. Yeah, I think, I mean, all those things 100% and what we, you know, suggest in terms of ways to kind of prep ahead of time and have that available and accessible. One thing though, like just a mentality shift and something I was always trying to communicate with clients is to create more space for those meals. And like, make sure you're really like acknowledging this is my time to kind of slow down. The speed of everything is really where a lot of people get into trouble with that and like really getting the calories in and not realizing how many calories they're getting in because they're on the go or they're just cramming in and leaving the house to designate those specific meals and really kind of try and stick with that. Yeah, they did, they do studies on being distracted too. When people are distracted while they're eating, same food, 10% of those 15% yeah, it's like 15% more. Which is like, man, you do that over your, you know, over the over months. I feel like everybody is experienced that before watching some movie early in time. You're still just grabbing handfuls of popcorns about that and I catch myself. Yeah, it was way more than I even wanted, but you were mindlessly eating because you were so into what you're doing. That's right. All right, next up, lift weights occasionally. And I'm serious about this, you guys. The benefits you get from strength training, you don't need to do a lot of it to get this at all. If you're advanced, yeah, three, four days a week is great, but if you're like, I just want to get stronger, build some muscle and leverage my body towards a, you know, faster metabolism, right? I want to leverage my body in a direction that allows me to be more sensitive to insulin, that allows me to burn more calories on its own. You know what you really need one or two days a week. One or two days a week will do it. That's it. People body work that, you know, that's really all it takes it again. Like weight training carries you so much further. If you had that mentality with cardio, you know, this is where we get into trouble. Yeah, it's just one or two structured full-body workouts a week is plenty for the average person who just wants to be more fit and more healthy. Now 34 days a week, you're starting to get more advanced. Cool. If you want to go in that direction, but I tell you what, if you're getting started, you're not going to get there any faster going three days a week right out the gate. Start one or two days a week. And if you're consistent with that for a while and you want to take the next level, go for it. But one or two days a week is, or two days a week is really I always rather start that way where they build the momentum and then we work up to two or three or four days a week and coming out the gates. And it tends to be the opposite of what people do because in the moment they decide to make this decision that they're going to make this change, they're highly motivated. And so they feel like I'm going to do the most that I can do. And so you even as a coach and a trainer and you're asking them, well, what can you commit to and they go, I can do at least three or four days a week and they want to start there. It wasn't until later in my career did I start talking people out of that, which sounds crazy to have a client who's motivated to work out and you're going like, and they're like, I can commit to four days a week and you go like, you know, let's just start with one. You know, and you're like, what? That sounds so crazy. But if I can just start them with one day of lifting, which doesn't mean I'm not going to encourage them to do all the other things we're talking about eating whole foods because in the way I look at it as like this, especially this person that the let's say they're committing, they're willing to commit to four hours and I'm talking them down to one. I would much rather see those other three hours put planning, meal prepping and other and walking to build that momentum first because there are a lot on those things. Way bigger for building good habits around and consistency around this lifestyle is going to be more and it'd be worse if you get to the gym four days a week, but you spend zero time meal prepping. Yeah, you're right. You spent zero time meal prepping, but you made it to the gym four times. Well, great, but I would away rather take away one or two of those hours, spend that one or two hours in the kitchen preparing your meals. The return on that is far greater. So somebody who's telling me, yeah, I got three or four hours a week. It's like cool. It's been one way to use it. Yeah, let's spend one of that in the gym right now. And let's spend the other two or three that you got available, either spending a full day of walking, maybe mobility, maybe meditation, maybe doing something that's like working inward. I thought it's been that doing meal prepping. Those things will also love that. I love that. Next is, and I've been doing a lot of reading lately on consistency around activity. And what I'm finding in all the data and it's so, this is one of those dumb moments. You ever read data and you just, you know, you face palm, like, of course, like, why didn't I speak to this sooner? Here's what, here's what the data is showing that when people connect with each other through activity, they are far more consistent than any other. There is no other factor that will improve consistency with activity like the social component community community. Let's go ball. There is no, 100. You know how much you try to sell? How much you want to bet? - Very social thing. - Yes! - How much you want to bet, there's a large segment of people who were not active regularly at all, who now never miss a Monday and Wednesday of activity 'cause they love seeing their buddies playing. - It's big for sure, 100%. - 100%. - And this is something we forgot. We forget about this. By the way, there's way more value to this than just the activity aspect. There's so much health value. - Well, you know it's connecting with people. - For me personally, where that resonates so much is how much I hate golf. Yet I still will spend eight hours. - 'Cause you're with your buddies. - 'Cause I'm with my buddies. I justify doing this sport that I cannot stand for eight hours on a weekend. - Would you do it every day? - I would know. - A second logical. - That's how much I don't like it. But it's like, because I find a way to even like it, which is crazy. Imagine you find something even somewhat enjoyed doing that has a social component and the multiplier that has to be crazy. - It looks like. What this looks like is when you're hanging out with your friends, schedule things that involve a little bit of activity. You're hanging out with your friends. You're having fun. By the way, it doesn't, first off, I'm gonna move people away from trying to pick workouts. 'Cause you're listening to this like, cool. I'm gonna find friends that work out with, no, no, no. Find things to do with your friends. That's fun. That makes you move a little bit. That's it. That'll be consistent. So it could be like, hey, we're gonna go on a walk and hang out together. We're gonna go to park and throw the frisbee. We're gonna, you know, we're gonna go all go dancing. We're gonna go line dancing together. Fun stuff that is connecting with other people. The data shows this is one of the best ways to be consistent with activity. - I head bang and jam. - That's it. - Is that count? - That's a lot. - You know, break your nose. - Yeah. - If you don't have any calories, head banging, burn it for a while. - It's probably not good for your neck. - I don't think it's good for your brain. - Yeah, that's funny. - You supposed to guys been accustomed. - I don't think. (laughing) - You forgot. - Just shaking my brain back to the normal. - Here's the last one. So there's so many, there are so many books now in articles and a lot of data around issues around sleep. So sleep is a big deal in modern societies now. Or should I say poor sleep, right? Poor sleep contributes to hormone dysfunction, increases cravings for hyperpellable foods. It changes production of things like dopamine, serotonin towards the negative. There's so much that's been written about this and it's very, very true. And it is an epidemic. There's an issue with sleep in modern societies that we didn't have 50 years ago or 100 years ago. And there's a lot of things I could talk about or mention that help with sleep. But I'm gonna give you one that I think is very simple. It's actually the most simple thing that I've ever told anybody to do, which is this. Just turn off social media an hour before bed. Normally we'd say turn off all electronics. I actually think that's too big of a step for most people. I say this, turn off social media. It is the most dopamine producing form of electronic entertainment that we have access to. And it will keep you up. It will keep you up. More than a movie will. A movie will keep you up too, but not as much as social media. And by the way, the television entertainment that we see that keeps us up the most, mimics social media. It's typically not a single movie that keeps us up. It's the series on Netflix that hits us with that dopamine for 30 minute episodes. So it's really that quick hit. And so just give yourself this rule and you'll find naturally is you'll go to bed earlier and get better sleep if you just turned off social media. An hour before bed. - Stop dealing with scrolling. - Which by the way, I started doing this. You guys know what I started doing? So my wife has been using this device, no affiliation to us whatsoever. I think I get a free plug. It's called brick. - Brick phone. Have you seen this? - I've seen them, yeah. - Do you know what it is? It's literally this little-- - Didn't we interview somebody that's-- - Did we interview someone that's-- - And brought this up? - Was that Mark, whatever was it? - I thought that was him. It's not his company. - Oh, it's not. - She showed it to me. We interviewed a guy that invented this or whatever. And no, there's no connection. Maybe Doug can see. - Oh, interesting. - So that's what it is. It's literally this gray device that you have to bring your phone to. - Okay. - And you can shut off whatever apps and whatever you want for until you go back to the device. So I leave it downstairs. - So explain to me, why is this different for me just putting my phone away? What's the difference? - It's a physical barrier. - So let's say you keep that-- - That's what that's a physical barrier too though, I don't understand. - No, so let's say you keep-- 'cause I keep my phone next to me when I go to bed or in the room. I don't put it in a different room. It follows me in my room. So what I do is I'll have that brick thing far away downstairs. I'll go to it, you have to be near it. I'll push the button and then it turns off the stuff that I selected, which is all social media and texting. So I do no texting and no social media. - Oh, so your phone still stays on you but you just go over to the thing and it sheds it up. - In order to turn it back, I have to go back and I'll walk all the way over to the brick thing. - Interesting. It works. - It sounds silly but so she's been doing it for awhile now? - Yeah, it's interesting about that. Okay, so 'cause I was like, I'm trying to write my brain like why don't you just go put your phone in your room and just leave your phone room. But people have become so, it's become a limb. - That's right. - So it's like saying like, yeah, leave your arm. - That's right. - Or leave one sneaker in another room. It's like, what? What would never do that? - Plus emergencies, what if somebody's calling me? You know, my mom. - So this is just like, it's a simpler barrier. It's like it's not as difficult to like leave it away from your complete. You still have it. - Yep. - So you still kind of want to text or go on any social media, I gotta go walk all the way over on brick it. - To the far part of the house. I have to tap it to the advice. - Interesting. - To the device and do it. - Now have they gamified it where like you get points or okay. - Oh, you see time, how long? - Yeah, yeah, how long you've bricked it for. - Yeah, yeah. But it's, it dude, it works. So she's been doing it. It's been working consistently. So we'll brick our phone. It stays brick or whatever. An hour before we go to bed, up until I wake up, shower, do everything, I have to come all the way downstairs. So even in the morning, I don't get that stuff. - The worst part for me is in the morning. First thing when I wake up, boom, social media. So for like the last three days, no social media for like an hour and a half. - I wonder if this is like one of those things that like, it seems like a good idea and then it gets really annoying 'cause you needed or want it for certain things. - No, I mean, I'm not gonna, like, I don't, I'm early on right now, right? How long are you? - What would be annoying about it? 'Cause I still get phone calls. So I thought to myself, like, what would I want access to an emergency? I can still receive calls, I think I still call. It's like, when you guys text me, I'm not gonna get my text, but it's a pretty-- - Yeah, I just, so like, unfortunately a lot of the things that we do is related to say social media. And many times, I'm not gonna get on Instagram, just to be on Instagram. It might be because Katrina's just got a text message that said, like, oh, hey, one of our partners saying that we don't have the link, so that's me who's getting on there. - How often does that happen, like, an hour before bed and an hour after you wake up? - Not that time. - That's the times we're doing it. - Oh, okay. - Yeah, so I'm not doing it all day. I'm just doing, oh, by the way, you know what the idea came from? Arthur Brooks. He said simple things. He said, don't go on your phone an hour before bed and an hour after you wake up. - So what we're pretty good about is, by the time it comes about family time for dinner, like, I just go put my phone in my room. Yeah, yeah, so once it gets that late, like six o'clock or whatever, do you get back on it after-- - Yeah, I'm not really, no, I'm not really get on my phone in bed unless it's a specific thing that I'm doing. I mean, I occasionally do, but not-- - Oh, that's good. - It's not hard for me once I-- - You know, the hardest one for me, before bed wasn't that big of a deal, I'd still get on it, but I could like, no big deal. It was first thing in the morning. First thing in the morning, grab the phone, I get on, you know, X or whatever, and get caught up in reading, you know, what's going on. So that was a big one for me. - Yeah, yeah. - But it's only been a few days. - Yeah, interesting. - Interesting. - Yeah, it's an interesting idea. - And I'm assuming that all the kids have it connected to their, everyone's connected to-- - No, it's just gonna have to do it for now. - Okay. - Okay. And you choose what you want, Brent. - Yep. - So you could say, I don't want my emails, Brent. - That's right. - But I want my, I want, you know, Instagram, YouTube, like maybe all the things that would be-- - That's interesting. - What's crazy, what's cool to me about this whole thing, because it sounds so simple, right, is that there's a market need for it. - Yeah. - 'Cause they're selling them like-- - Well, the other thing that I think is kind of crazy. - Because people are identifying-- - I need to, like, that's the part, the part that's kind of crazy is like, that you need this. - That's right. - It's like, it's like-- - Just the first step. - Yeah, yeah, yeah. - That's what it is, it's like, that just shows you how big of a problem it is. - That's right. - Because someone's like, listen, people can't even just put their phone away from themselves. It's become so attached. - 100%? - Which I could totally relate to, 'cause everybody in this room has probably had this situation where, once before you would left the house to go to work, and you didn't have your phone on, and you're like, you turned around. - You're like, raw doggy. - Yeah, you turned around to go get it, where it's like, how wild is that? 'Cause 20-something years ago, you would all day long and didn't have a phone on your student line, and you just stay in the same place. - But you go, what? I cannot go to work or have my day, and not have, so it's become an appendix. - Well, it's like anything else that we've done a good job of engineering to be addicting. Like, if there's potato chips in my house, I'm gonna eat them. I know this. I'm a fitness guy. Like, I understand they're not good for me to eat a whole bag. So what I do is I just don't have them in the house. Because I know myself. I could say to myself, I'm having a house. It's when companies are gonna go, I would say, I'm gonna eat them. - I'd say what they did better, even better, is that we've built our lives on it also too. Like, there's a large necessity to it too. Which, that makes the challenge. - That's a e-commerce digital now. - Yeah, and that's, I mean, I, you know how often I open my laptop? Like, I mean, rarely ever use my laptop. - Yeah, but I have one. I'm a computer, we have a office at home with a computer in it. And I mean, you're talking to your phone and type it. - Yeah. - So my wife's been on this journey of like, trying to like, reduce her use of her phone. And that's what she found. She's like, I have to use it for all kinds of things. - Yeah. - To manage the house and to, you know, do things for, and so she's like, first she was gonna go with the phone that just has, you know, where you couldn't do anything but call. And then she would find herself having to go turn her phone on, use it for something else. So this so far has been like-- - I mean, this is interesting. - Yeah, the most annoying thing for me is like, all the light bulbs and everything else, like in your house now, individually has its own app. And you're like, that pisses me off. Like so much. Like we're so segmented. And like, I don't need all these dumb apps and all these like gizmos. And like, dude, just give me a switch. Remember that? - Well, you know that there's a big, not pushback, but they're like, it's falling out of favor. Like the whole, remember like the whole smart house is? Like that was such a cool-- - No thanks. - They're so over complicated. Yeah, the idea was to simplify and make it so all clean and digital and easy. And it's just like, there's an app for each thing. There's a voice code for it. Whatever, here it's just become, it's like, I just can't even-- - One has a bug, everything's like, there's a work. - Yeah, okay. - So it's also like-- - We also like-- - I mean, touch screens are overrated. You know, touch screens are cool for some stuff, but I like to feel-- - For cars and stupid. - For cars is totally cool. - It's the dumbest thing ever, for cars. - So dumb. - Let me just try and see what I'm touching, so I can crash. - Oh man. - To feel buttons. - Yeah, buttons and turning things. Like I wanna go back. - Oh yeah. - Just remember when you have to turn your car on. - They are, yo, the consumers getting loud enough that there's a lot of car brands that have moved back to more analog stuff. Like even the, like, it seems so cool, we all thought like the, and we just had it come out. Like the Cadillac-- - Yeah, the giant screen away. And it's just like, that's so dumb. - These handles-- - It's in my car that like, coming out automatically, like I'm just, I wanna murder somebody. (laughing) - It's just like, it's so erratic. And I'm like, why? Like I just wanna open it. (laughing) - Remember, just, yeah. - Remember when my car had the hands-on crush, right? - Oh, God. - You know, the two of us, the Unite, two talkers with their hands. The sound of music is going on with the music. - Sound of music is being w-w-w-w. But this would be like, we'd be trying to talk a tell story and like a music coming on, turn it up, and it was like, oh, shut your car off, bro. Shut it off. - So, ball just comes with-- - It's ridiculous. - I did, dumb as you go. - I did, I disabled it every time. - Oh, I, you know, I had that, that M8. I was working so hard. - I couldn't, you guys-- - I tried to do it for a while, but this is dumb. - No, it was dumb, I'm doing it actually. - This should have a little disclaimer, like, doesn't work for a time. - Oh, sorry. - The audience single for a time. - And I want to talk about something, 'cause I have a friend who, she's trying to increase her nutrient intake, 'cause she's trying to get pregnant, and she's talking about how she uses beef liver, an organ, you know, descated organ and beef liver supplements. So I recommended Paleo Valley, 'cause they have a really good one. And I forgot that they-- - I forgot they had those. - They're organ complex. - Yes, they have a great organ complex. Which is essentially freeze dried, like, broken down of organs from beef. And Doug, if you can read, I think it's-- - Is that blood? - Yes, liver. - Yes, liver. - Heart, kidney. Yeah, those are the three main things. - So organ meats are super high in nutrients, like really, really high in nutrients. It's like natures, multivitamin. In fact, back in the day, - The liver's crazy, right? - Back in the day, they would, like, when kids had certain issues, they would have them eat. - Isn't it wild? Isn't it wild that even animals know to go after that? Isn't that weird? - It's not like it's fun. - They went back and they all talked to each other and they were like, "Hey, eat this first." It's just like, just naturally no two. - That's right. - That's so fascinating. - I know, isn't it cool? So anyway, so you could take, that's why I recommend it to her. I mean, Paleo Valley makes a really good one's high quality. You know, you take four to eight of those a day. You're getting some really good key nutrients from organ meat. - Yeah. - You could be more consistent with that, 'cause we've tried the whole, like, kind of integrating it into the meat. - Yeah. - You know, and we went through, like, little, like, bouts of that, but it just didn't stay. - Straight up, yeah. - Organ meats don't taste good. - It's not great. - I just don't, I really, I don't enjoy it. - There's always like some random person that comments, but I was like, "Oh, I love it." - There are weirdos out there. - Yeah, well, you can disguise it in some things, but it takes effort to do that. - It takes a extra effort to do that. - Yeah, we go sometimes we'll go to Provean restaurants 'cause Jessica likes Provean food. I like it too. And they have, like, heart skewers. So, like, you know, like chicken hearts? - Yeah. - And it's just, I mean, it's okay, but, you know, I like regular ol'-- - Rilla. - Textures roll. (laughing) - It'll different, let's just say. - Yeah, it'll be really good. - Anyway, we were talking about kids earlier. I read this interesting article on the obesity epidemic among Italian kids in Italy. So the obesity rate-- - A lot of grammas-- - Shove and food down their kids. - You know what's crazy? Can I tell you guys something? - For a long time, Italy lagged behind the obesity epidemic in Western society. - It actually did change. - Well, the process of foods, I mean, they were still eating a lot of whole-- They were probably one of the last countries that were-- - That's right. - Eating a lot of whole foods-- - That's right. - Like a Mediterranean type of diet. - That's right. - And they've been more Americanized now. - The Italian culture is, there's a lot of pride around-- - Tradition around food. - Food, yeah. - Like, their regions, you know, our region makes this kind of cheese and this kind of food. And your region does this. And there's this really-- So they kind of resisted. In fact, I remember in Sicily, they opened up a McDonald's. This was a-- this was a long time ago. It was decades ago. They opened up a McDonald's and nobody went. - Oh wow. - Everybody was like, "We're not gonna eat that garbage," or whatever. Now everybody eats-- They totally fell. It fell. - Yeah. - They're eating processed foods that are crazy. And the obesity rate's going through the roof. All because of the makes sense. - They used to have some of the healthiest people on the planet. - It's wild. - Yeah. - Would you say it does? - Oh, I've seen in the south, southern region is 40% of eight to nine-year-olds. - By the way, this southern region used to be the healthiest part. - Yeah. - You're talking Sicily, Calabria. You're talking about like this Mediterranean diet that they talk about all the time. That's where it came from. Traditionally, lots of food. - Yeah, yeah, yeah. - They were related to the party with heavily processed foods. That's all it is. - And they adopted the heck out of it. - Yeah. - Once it came, right? - I know. - Wow. - I know, it's crazy. - And you tell the story all the time of your grandmother force feeding you. If that's ingrained in your culture, - And then you eat your processed foods up. - And then you introduce processed foods. - You hit them in the middle of the morning. - And the kids like, yeah, I'll have another bite. - Yeah. - So talk about a perfect storm there. - Give a bunch of grandma's, just feeding the heck out of their kids. - No. - That's real, dude. My grandmother's, you follow them. - I mean, that makes a lot of sense. - Why it's skyrocketing, right? Like that's ingrained in the culture. That, you know, grandmother's, mothers are feeding their kids like that already. And it was okay when they were outside playing all the time. And it was whole foods. It's like, now. - They're gonna tell you guys about when my cousin, my cousin years ago, a long time ago, he got divorced, lived with my grandparents for a little bit. It was during the 2008 crash and he had to live with them for a bit. So he's like a grown man, living with my grandmother and grandfather. And he would, he would call me out. He hasn't gone over there. He's like, dude, no, not, she just won't stop feeding me. I'm like, what do you mean? He goes, dude, he goes, I told her, she's, cause my grandmother's old school. So she's, you know, when she was alive, she would say, hey, let me make you some food. And if you say no, she's gonna do it anyway. So she'd make them lunch. So he'd say, what do you, she'd say, what do you want? He's like, I don't want a sandwich. So she'd make like a four, like a four-decker sandwich on this big old, and he'd say, no, no, I don't want like four pieces of bread. I only want two pieces of bread. So what do you do? She goes to the store and she loves, she get the French like, they go bread. Or she'd serve him pasta. She brought him a bowl of pasta where the pasta's like coming out. And he'd say, no, no, I only want the pasta to come up to the top of the room. I don't want to go over. She said, okay, okay, she took it back and she took a spatula. She pressed the cheese, washed it. (laughing) He's telling me about this. He's like, this is impossible when I was with him. I can join you, dude. That was so good. Hey, if you heard of the, I think it's the milkshake study. I think that's what it's called. Is this the one you were talking about a little bit where they tell people it's healthy and just by suggesting something's healthy or not, they have differences in blood sugar? So not blood sugar, but blood sugar probably played some role in it. So if it is the milkshake study, I think it is. Oh, physical hunger. It's called mind over milkshake. So they did this, I found, and I might be confusing two different studies that happened. Although I'm sure they're similar in what I'm gonna communicate. But what I was watching when they were talking about it was, they did green juice and then they did milkshake and what they were talking about was they also did this with things that had gluten and not gluten and people's reactions. So people, they would tell people-- Is that gluten in it? Oh, yeah, I could tell. They would have actually physical hives would break out so that people that had allergic reactions to these and they were lying to the group. And then they did the flip where they tell them it has none of these things, then they have it, they'd be absolutely fine. Super crazy, bro. You know what's tough about those studies? The tendency is to think it's all in our head. Yeah. And obviously sometimes people think it's, no, it's none of it's in your head. It's all physiological. The truth is it's both. Well, a lot of what we think about it, we try to create patterns and predictability. And so your body probably reacts based upon what you're telling you at a certain point, from a reaction. But yeah, it's crazy that that's the power of, what do they call it, psychosomatic. Yeah. And I hate using that term even, I hate using it because people poke fun at it. Yeah. And then you know, you know, you can't separate the two. Like, you can't separate the two. Yeah. Like, if someone punches my leg, there's a physiological response that happens with the bruise and the inflammatory signals that go in there to heal the leg and the pain signals, we can measure all that. But this is my experience of what's happening. Right. And you can't separate the two. And they both plan. I totally agree. I also think it highlights to the people that have the ability to do a good job of reframing things that are not as bad versus in the old saying, right? There's no such thing as big problems. Only problems we make big. And if you're somebody who has had a reaction or you disdain you internalize it and you may so bad. Oh, I have such a bad reaction. You were just like, yes, you were just telling me yesterday how because of your injury, now when you work out. So talk about that. So I mean, this is because I'm aware of this, right? I'm very aware of this. Like I, I, one of the biggest frustrations I have right now in my lifting and I, because I've come off this like, I don't know, few years of just injury after injury after injury. And I'm feeling really good right now. And I, I feel strong enough to progressively overload. And I'm like, I can feel getting it going in the set like, I think this is, this is where I get hurt, you know? And I'm like, and I'm having that car. And I'm like, what are you doing? I'm having this internal battle and it's really tough for me. So much the point, this is part of what the motivation behind me talking about, you know, the ROI on squatting really heavy for somebody. It's my age is that. So I'm wrestling with both of those. There's a part, there's, there's the ego of me that wants to go like, oh, you got way more in you right here. There's the cautious scared me who's going like, last time we were out this way, this is where you, something popped and you heard something. And I had, and then another part of me is going like, well, do I really need to do that? And if I, if I say my goal is longevity, strength, health, am I meeting those markers? So all this is happening in my head as I'm getting under the bar, you know, and it's just like, oh, I'm like, this is, and I'm, and I know that like, I am going to get hurt if I think I'm going to get hurt. Like if I keep telling myself, yep, I'm going to get hurt. I probably, I'm going to move to it. So I really have to like, have you guys heard those, those instances where they'll, they'll accidentally load a bar? Have you? Yes. Were they put actually in PR? The lifter knows his lifts. Yeah. There's actual instances when they know that in me, yeah, really have not like, because you probably could have calculated the kilograms wrong. It was kilograms to wait. Yep. And you had a PR and you had a PR. Yeah. Like, oh shit, I forgot to carry the two. It's 0.2. Yeah. That's all right. Yeah. Yeah. Talking about like getting hurt and stuff like that, do the, my dad, the craziest thing happened to him and some of his friends the other day. It's really scary, dude. Really, really scary what happened. So you guys know he's part of like a motorcycle crew. So he goes with these friends and they ride long distances on their road bikes and how often does he do that? Yeah. I know you've talked about this once a week. He doesn't that much. He likes speed. I know you've talked about it, but I didn't know he was really proficient on his motorcycle. Like really, like when I meet his friends, they all, everybody loves to tell me like they've been riding for nobody. He keep up with your dad and your dad ride so well and this and that. So any loves it. And there's this great camaraderie and community around it. But you know, they're riding motorcycles. Yeah. And it's dangerous to ride. Of course. Bro, they were riding. I don't know where they were. But they were taking a turn and a car was trying to pass another car. Was in their lane or something like that. My dad swerved and missed it by like some millimeter, but it hit one of the other guys and the guy hit the ground. A bunch of other guys fell off their bikes or whatever. They rushed to him. No heartbeat unconscious. My dad had a perform CPR with someone else doing the mouth stuff while my dad did the compression for 15 minutes until an ambulance got there. And the guys in the ICU right now, induced coma. And I have yet to talk to my dad about the whole situation. Oh my God. Yeah, dude. Just happened. Wow. Just happened. Oh my God. Yeah. So I don't, you know, I'm going to hang out with my dad tonight. And I know my dad. He's like, usually show like that emotion, rest too much. But that's dramatic, dude. Yes. You know, long, 15 minutes of like chest compressions is. How long that is? Well, a friend and doing it on a friend on a thing that you guys do all the time. Like you can't help but start to like go like, oh man. Should I be just so much of this? Wow. Yeah, especially when it's somebody else's fault, right? It's like you could just matter how good of a ride or you are. You can't. But guess the guy's breath. The guy's brother told my dad. He's like, you guys, you guys kept him alive. For that, he would have totally died. I wonder if he's back in highway nine over there. Oh, probably. Brother happens all the time right now. They're having, they're sending so much CHP out there because it's almost every weekend right now where. Yeah. Just fine up there. Yeah. Yeah. With like, I used to go there all the time. I don't go there anymore because there's too much. There's too much cracking down a lot. They're cracking down hard on a thing. Why is it just a fun road? Oh, it's an incredible road. For motorcycles, motorcycles and fast cars, it's an incredible road. It's the super scenic. It's beautiful. It's the perfect amount of twists and turns and enough straightaway where you can get really good speed, but then enough where you have, you need skill to take corners and do things. Yeah, no, it's, and it used to be not congested. And so it was also, but it's so well known now. And so for, because Katrina's stepfather was a big rider like your dad and they rode all the time. And that was there. They go back there and so for 50 years. I'm going to be surprised if I was having an island. Oh, I'm sure it is. That's where they all go. I mean, that's like, if you're, if you ride on a weekly bit, if it wasn't that, he definitely does that. That's like the spot to go do. It's just a great, great. And I would, I mean, I feel safer on a motorcycle than I will in the big cars because of that exact reason right there. Like there's been times where that's happened to me in another car or coming around and the, in a motorcycle, but because the motorcycle can dip over to the side still and there's plenty of room, but two cars do that. And it's, that's, oh, yeah, it's a head on accident. Wow. Yeah. So you see a lot of it going on right there. So it was a, I want to talk about some exercise equipment that I rediscovered. You and I, Justin, we're talking about this a little bit. Oh, yeah. The pneumatic step pneumatic. So you guys know I'm going to, yeah, air, air ones, right? Yeah. So you guys know I'm going to new gym. I haven't seen Kaiser. Never liked this. Okay. Here's a deal. First off, did you ever use it? Yeah. Yeah. Yeah. Yeah. Literally for powered acceleration. That's it. Yeah. It is not, you don't use it for really. It's not traditional strength. It sucks. This is why I didn't use it when I was a kid. When I was a kid, the first gym, let me think, was it the first gym I ever ran? I want to say it was the first gym I ever ran had a couple pieces of Kaiser pneumatic equipment. And I don't like it because I'd rather use regular machine or free weights because I was into bodybuilding, right? But for power, it's because you push, it's hard to do power moves with your upper body. Yeah. You know, it gets funky, creative and all, but so if you have the pneumatic equipment and you can really, you know, accelerate fast without it jumping or well, like a lot of like there's no weight stack flying. Well, it keeps from like the weight stack flying and the, yeah, even with the rubber bands it's funky because it's pulling on you so hard. That's right. Totally different. And the pneumatic, the harder you push, it's air resistance. Yeah. You're going to push back hard pushing into it. Yeah. So I, so this morning I did a whole like lower body. They have a leg press one that you sit down, but it's individual legs. Oh, cool. So I'm exploding with one leg, exploding with the other and I'm like, whoa, discrepancy. I'm like, I got one leg that's stronger than the other. Then they had a leg curl one and I did the same thing and I'm like, there's a discrepancy, which I never, I wouldn't have picked it up with strength with strength. I don't really have a discrepancy. Yeah. But for power, I do. And interesting because I mean, I geeked out and I tried a whole stint of doing like the marina vitches and all them like speed of sport guys that are out there that do a lot to apply, like all plow. Yeah. You know, and it just, it gets so creative, weird, funky because it's just like, this doesn't make sense to me like in terms of like translation. But when you have pneumatic equipment like that, it's a control. You can hold these positions. You can really throw some speed in there. It makes it, it makes sense. Dude, it's right. That's interesting. Yeah, I've never used it like that. I mean, the gym that you were at before has, or had them, I don't know if they still do. No, no, I know what you're talking about. They have a couple of cables. Yes, yes, they do. Now that's not pneumatic. That's magnet. Still cool. Still feels good. No, those are pneumatic, aren't they? Yeah, that's pneumatic. You might be right. Oh, yeah, that's because right. You push the right. Yeah, yeah, yeah. And I've, and I've, and I've actually, there was a gym down in San Luis Obispo. The whole gym is pneumatic and I've worked out it before. But I'm always been a bodybuilder. Yeah. And it's a totally different feel to it because I'm training for things. But that makes a lot of sense if you are, if you're trying to do something explosive on a machine, which is difficult to do. You will with free weights, machines or cable machines. With free weights is a high risk of injury and then you're fighting gravity. So it's like trying to get explosive, laterally or downward, you got to get really creative. But with, with pneumatic equipment, it's, well, this is, yeah, it's, it's, it's, it's row stuff and, and jump. Yeah, this is like your best. This is really actually the, this is where, uh, uh, this is the only case or really the only case in my opinion that this made sense when you saw, but the irony is you saw bodybuilders doing it is the rubber bands on like the hammer strikes and stuff. If you were, if you were trying to use a hammer strength machine for explosive type movements, then it makes sense to rubber band will help. Yeah, the rubber hand would help. It would be, it would be, it would be as good as this pneumatic one, but it would make it better for that. Um, but I remember that became like a trend in the bodybuilding world, but it was doing it. It's just a reminder to me of how much, cause I talked about this last time, how much gym equipment has shifted towards, uh, convenience, space, um, ease of, you know, uh, switching from person to person and away from what it was, original equipment was designed for strength and performance, athletic performance or bodybuilding. Yeah, bodybuilding. All of it was. So that's, so like you won't find this equipment in a gym because the average person, like, doesn't really care. Then I use it's complicated. How do I use this thing? I think I pushed the pressure up, what does that mean? But for athletes, frickin' awesome. - Yeah, they're so good. - Yeah, I'm having so much fun with it. - Oh, interesting. - Yeah, dude. I wanna hear about your, it's in the notes here, it says something terrible. So she's cheated on Katrina. (laughing) What happened, dude? And why are you talking about it publicly? - Yeah, I wasn't going to. I was just messing with her because she's in the thread. She's, I don't know if your guys' wives ever do this, but she does this everywhere. Every once in a while, it's probably like one, so I don't know, or six months through a year, I get something like this where we wake up and you could just tell she's in a bad mood. (laughing) And my wife is very pleasant. You guys know, she's so patient, pleasant, all these things. So it's odd for her to just be in a bad mood, especially if you might didn't do anything. - Exactly, especially if I know I didn't do anything, or say anything, because it's like, I just woke up, I couldn't have done anything wrong yet, right? (laughing) - Oh, you did. - And then I kinda always feel like, I kinda know when I'm like, "Hey, were you okay?" Oh, I had a bad dream. And I feel like there is a tone in the type of bad dream. Like, you get murdered or something bad happens. It's like, there's a different, like, I had a nightmare or I had a nightmare. It was like, it's like almost like, - You did something. - Yeah, exactly. It was like a, like, you did something in my dreams. That's like, like, I can hear, I can feel it. I'm like, "Oh God, you know, what did I do?" You know, so she's like, goes on, and supposedly I cheated on her with this, with some, not even a person that we know, just like some random person like that. And so, I'm like laughing. I'm laughing, it's obviously not funny to her. She's still working through it, right? As the morning's going on, I guess she told me afterwards, why I thought it was funny, because we were talking about afterwards, about how crazy that is, that you could have a dream like that, that has like totally not relevant to anything right now, and have that, and it affects your mood. So much of the point where that same morning, my son had crawled into the bed in the morning afterwards, and she had been still laying there afterwards. I had already got up and kind of, well, I started my day to get to work, and she told me that, like, she was still, even after I went to work, was still feeling, you know, animosity towards me, or something like that. And she goes, the thing that made her snap out of it, was like her son was saying, talking to her like, "Mommy, daddy, I love you and mom and dad." - Oh, oh. - And like, I love when I can live. - Oh yeah, like she's just like, and she goes, "But it was so funny, because he's saying this incredibly sweet thing to me about us and our family and all these things like that." And yet, I still felt resistant to it. And she goes, "But that made it kind of pass away like that after." - Well, I got some bad news for you, dude. - Okay. - This might actually help actually with the relationship. - Okay, let's do this. - Let's do this. - Let's do this. (laughs) - Scientists reveal that farting in front of your part. - Oh, God. - Without any embarrassment, might actually be one of the clear signs of a truly healthy relationship. (laughs) - Here's what it says. - Psychologists say-- - Winning. - Psycho-induced. - We're crushing. - Yeah. - Psychologists say this shows psychological safety, letting natural bodily functions slip without fear of judgment means the bond of acceptance. - Oh my goodness. - I, both partners, our past dating performance, comfortable being themselves, breaking the gas barrier equals shared. - Tricking the gas. - Vulnerability. - Katrina would argue that I have a deeper love because I go out of my way to keep her comfortable and safe from that awful smell or infielding, right? So, every time we talk about that, she always talks about, I'm so glad that you stick to your guns about that. - Yes. - I appreciate it. - No, babe, I'm gonna try something to do it over here. - Yeah, she's just-- - What is it? - Yeah. - I'm so glad it's a cover. (laughing) - You should have talked more. - I don't even think about it anymore because it's been, I've been so trained for so long to do that. - I don't even think about it either. - Yeah. - She had that. (laughing) - It's hilarious. - Last time we did it, I think we did someone the team do a clip on this. I was actually, it was interesting to see the divide. This is like peanut butter and jelly. - Yeah. - You know, it was like one of those things where it's just like people are very, well, why do the other, you are on team, fart on your wife. You know what I'm saying? - That's a moment. - That's just two of them, bro. - That means two love. You know, if you have a Dutch oven to your wife, you're not in love. - That's too far. - And there's the other side are like, we've been happily married for 30 years. - Never once. - And never once, you know what I'm saying? And I love that my husband's like that. So there's definitely camps here. - You gotta meet my wife, walks into the bathroom to grab her makeup and stuff like babe up. (laughing) - It's another toilet. Can you get out for a second? - Yeah. - I gotta do this a bit more. - Yeah, that's it. - I wanna ask you, you were eating some egg bites from butcher box? - Yes. - Where are the macros on that? 'Cause you were getting those for a while. - Yeah, I would continue to run a cake for a while. In fact, I only stopped 'cause we were doing so much. - It comes with a tray and then you just, - Yeah, there's two egg bites in a tray and you just pop 'em in for 90 seconds. And yeah, the macros are 240 calories, 16 grams of protein. - That's awesome. - Yeah. - They're tasty and they're-- - They're better sourced. - They are. So they use cage-free eggs, you mainly raise bacon. - I mean, to me, to me, it's like these, anybody's ever had the Starbucks ones forever. It's like, I see. - You get those all the time. - Yeah, this is a way better. - And they're cooked. So you just-- - They're cooked. The first two ingredients are eggs and cottage cheese, by the way. I was surprised to see that. And then there's also cheddar cheese and of course the smoked bacon. - They're doing a good job. But your box is doing a good job of like, obviously they're known for their like, just straight meat, right? - Yeah, they're sweet and it's incredible. - But they also have a lot of these like, kind of pre-made kind of meals. - Yes. - You can get. - Yeah. - And adding it into the convenience a bit. - Yeah. - Every time I check, you know, like once a month I'll check and there's something new. - They got all kinds of good stuff. - All kinds of good stuff. - I didn't realize it until not that long ago. - It's pretty much always good. I'm trying to think of a time I like something. - I think every time I like it. - Oh, there was one thing I think I got that I was like, yeah, it's normally like a different cut of a meat or something that I try. That I'm like, if I try something new like a meat or whatever, but it's rare. And the things that you're talking about, they've really hit it out the park with the healthier version of frozen type foods. - Yeah. - These bites right here. - You can turn the tater tots. - The tater tots are so good. - They're so good. Chicken nuggets, obviously all of us love chicken strips, all those things. I mean, they've done some pretty good pre-packaged stuff that I think is really, really good. They have a way bigger selection than I was aware. - Huge. - Yeah. - When we-- - And you can add and take away to your box. - Yeah. - And they always have like some sort of a special or thing going on too. So there's always different. - I was gonna talk to you actually, Adam, about the sauna, the temperature that you use. - Oh, yeah, yeah. - Okay, so you were saying, we've talked to before, you've been talking about how you've been using your sauna so consistently. And then you mentioned the temperature, you get it up to. And it in process at first, you said 230 degrees. It didn't process it. But it did make me pay attention to the temperature that I'm using the sauna at the gym that it goes to. And the highest that we ever get it up to is around 200 degrees. And that's hot. Like it's tough to sit in there for 20 minutes. You're going to 230? - Yeah, yeah. - That's crazy. - That's not always-- - I'm gonna take you to the ramp up. - Yeah, I took my-- We've now had these for, would you say, I've had mine for five months or so. - I've been going five, six months. - Yeah, so I've been going, and I was telling you off air. I've maybe missed five days. So that's how consistent-- - Always. - Always, okay. - Every day. Now, every day I'm not at 230. And every day I'm not 20, 30 minutes. Sometimes it's a 10 minute quick sauna, but I mean, every day I'm in it. And then, and when I first started, 160 was hot. So when I first started, 160 was hot. And then I was-- - Most gyms go like 180. - Yeah, and then I was able to jump up to 180 pretty quick. I was at 180 for quite a while, 'cause even 180 could be warm. And then I quickly moved to 190 and then 200 and then 210. And then I've just, and I've had, just like working out, I've had like, let's go to 230, you know, when I was probably should be at 190, 200. And I get like light-headed and have to like, kind of sit still for a little bit, 'cause it's too much. So I looked it up, 'cause I was thinking about this. And what brought, just so you know, what made me go that route was I had told you guys before that, and this was what made me kind of go, about the infrared sonas, is 'cause the infrared sonas on average you only go up to 145. - No, that's the most-- - They warm you up differently. - Right, and most all the studies that we all tout, that all the-- - Yeah, the longevity's the most-- - Peter, Teah, Huberman, - Zerbid talks about-- - Additional sonas. - Our traditional sonas and their degrees is like 200 degrees. - Yeah, well so I looked it up. I looked up the data because I think what you're doing definitely improves your heat tolerance, right? Your ability to tolerate heat, that makes sense. But does it come with longevity benefits? So I looked up the data and it does not show that there's a value to continue to go up and up in temperature. So the famous study-- - At what point though? - Well so here's the famous study that showed all-cause mortality reduction. - Yeah. - 24% lower with two to three sessions a week, 40% lower with four to seven sessions a week, okay? So there was a dramatic reduction in all-cause-- - Setting it to-- - Two to what? - So two to three days a week, 24% lower all-cause mortality. If it's four to seven a week, it's 40% lower. - Oh so I get better, probably. - Yes. - That's what I was curious about is my frequency is a benefit. - So the associations were dose dependent on frequency and and session duration. So typically 19 minutes or more. - Yeah. - But not on temperature. The typical temperatures in this data were in the traditional dry sauna range, the mean being 174 degrees. So probably between 172 hundred. But that doesn't show, there are, it shows no additional benefit. - I thought Doug just pulled it up the other day of the study and it showed that it was a hundred and something Celsius. And we looked up, no it was 194. - 194? - Yeah. - So the mean in this particular study. - Yeah. - So you're looking at probably like I said, 171 hundred. - Yeah that's what I mean. That's what I mean. So when I was, I can't remember who was breaking the studies down that I was watching. but they are saying that not all, but a majority of these studies that talk about all these great benefits, it's above like 180. - So again, I looked up and I tried to get all the data together and it's really the benefit gradient is not about hotter is better, it needs to be hot. But hotter, I wonder how much of this is like a bell curve, though, like does it have, you know, 180, 180, you're saying the median, this is what the study show, that this is where the longevity percentage benefits are at 40%, does it start to go down at 200 or 205? - So here's what I would do. - Well, I don't know, but I'm sure it diminishes. Just like we talked about, my theory would be it'd be very similar to weight training. - Yeah. - 80% of your benefits are gonna be from two to three days a week of strength training. You go to four or five, you still get a little bit of benefits, but it starts to diminish. You go to seven or eight, probably, I'm sure it's very similar. - I don't know. - I mean logically-- - Logically drop off of people, they get to a point where they're too high, like that, and then there might be like, so correlates. - So my-- - What you got, does. - So 195 Fahrenheit. - Yeah. - For a traditional-- - Maximum recommended temperature. - Yeah. - Traditional finish on us, those are the studies, which we're 150 and 195. - Yeah, but that's a terrible thing. I don't know what you Google, that's a terrible thing in Google, because it would never recommend somebody to do, just like ours would never recommend, train six days a week high intensity, but somebody who's worked up to that can absolutely handle that. - I'm gonna guess, this is what I'm gonna guess, but when I look at any type of a Hormetic Stressor, which is what Saunas are doing, right? So Hormetic Stressor. What you see is little benefits, maximum benefits, and not just diminishing returns, but negative effects. So like exercise example. - Yeah. - Endurance training improves all-cause mortality when it becomes extreme increases mortality. Muscle building. Awesome for all-cause mortality. You become the bodybuilder. - Yeah. - Worse. - I think it's, I would guess, it's probably like that, where if you push too hard, you get more of the performance benefits. - Yeah. - But you might lose some of the health benefits. - Yeah. - So I'm not sure. - Yeah, it'd be interesting to see. I would imagine, again, it's very similar to strength training. The appropriate dose scale appropriately over time, and the ability to handle that stress, you're fine. Taking a beginner at zero to a hundred miles a day. - And that for sure, please. - Is gonna have negative effects. - For sure. - Now what I'd be curious about though, is like, when is it diminishing returns? - Yeah. - And just 'cause the studies show that this is the median temperature, just like the median amount of extra, but it doesn't mean that you can't receive benefits till it's four and five days a week. - I wonder though if the benefits are no longer longevity and just more about heat acclimation. You know what I mean? There's no more longevity benefits. It's just you could tolerate more heat. Just again, like strengthening. And I wonder if the risk factors start to go up, associated with heat. - I would think that the manufacturers would top it off to where like why not let it go to 300 degrees? - Oh, you're obviously gonna kill someone. - Well, so that is it. - I mean, you go to some of those crazy ones, like continue to done these, like when you go to like, - Oh, those are, you know those are legal sometimes. - Yeah, those are crazy. - Those are crazy. - What is it called? - You go in like the 10, like a 10, - Yes, yes, yes. - They spent like, all day, and they raise it. - Yeah. - Every time you switch. - Sweat lodge, yes. - And people have died in those. - Yes. - So there's obviously, there's a whole other level to going beyond 230. - I would have met, yeah, but sweat lodge is a more of a spiritual thing. It's really more about pushing your body limit and trying to achieve some kind of spiritual benefit. - You don't do it for help. - You can't get separated either. They'll come on, you're the guy who talks about that too. - I don't, I mean, I don't know. I don't know. - So I mean, that's my point. It's like, like I imagine it's like, like anything else, if scaled appropriately and you would let a body, listen, I've already said, I knew what it was like to jump to 230 when I should have been at 190. You're trusting me, your body tells you. That's like, I was lightheaded and dizzy and it was like, okay, that was too much. But incrementally going up a couple more degrees, couple more degrees, stayed in there instead of 15 minutes to 18 minutes, like doing it like that. It's gotten to the point now where, now I can sit in 200, like nothing. Now 230 stills, that's like, that's not 10, - That's crazy. - It's an intense workout. - I wanna come try that. - I've never done that. - Yeah, it's a lot of several experiences 200. - Yeah, it's hard. It's not easy. It's like, that's Katrina, how this all started was, I couldn't get Katrina to go past ever her, you know, like 175 range or what are that. And I'm like, if you really wanna continue the benefits, you want your body to be stressed a little bit. She wants to be comfortable and just be able to hang out there for 45 minutes. And I'm like, okay, well, that's kind of like just lifting weights and keeping with 15 pound weights. You're gonna get some benefits from it 'cause you're lifting weights. But I imagine you get more benefits by increasing that to what. Now, there's gotta be a tipping point. - Yeah, I wonder. - Or there's another side to that. - 'Cause I know that there's a negative effect on fertility for a man. They have to be very careful. - I know that with just traditional sauna. Where they're like, you have to put your balls in like ice. - Yeah, you actually make underwear. - Yeah, I've heard of people doing that. - 'Cause I have a buddy who's trying to conceive. - I also don't do 230 every single time. I can do 230 for sure. But it's like, we had friends over for the weekend and I had the sauna and I'm trying to kill everybody. So I keep it at one flex. - Yeah, I'm not trying to fly, I'm saying like, - Hey, come in. - Yeah. - What's the matter here? - Yeah, nobody wants to hang out with me in there if I do that. So I keep it at 180 when we got company over. And so that's hot enough for them to hang out in there for a little bit and I still feel good in there. But I mean, there's times where I'm like, I wanna see if I can push it and I do. So, I wanna come try it. - Look, if you've ever stood in front of a cabinet packed with mismatched pots and pans, wondering why you still don't have the right one. Our place is the fix. Their best seller is the always pan. It replaces eight different pieces of cookware with one non-stick pan that can fry steam, saute, boil, and even bake. They have even the perfect pot for soups and pasta, the wonder oven for countertop roasting and air frying and beautiful tableware and bakeware that actually makes your kitchen feel like a place people wanna gather in. Here's the best part. Everything is designed to be durable, non-toxic and good looking. All of their stuff is forever chemical free. That's why they have over 100,000 five star reviews and praises from place like Bonepetit and Food Network. The cookware is amazing. We love it. It lasts a long time. It works. Again, I'm a health and fitness guy. My favorite part, no forever chemicals. You gotta try their stuff out. Go to fromourplace.com. Use the code MindPumpetCheckOut. That'll give you 10% off site wide back to the show. First question is from the type 2 nurse. What is the best way to come off a GLP1 and reverse diet? How long should it take and how often to increase calories? More and more of these questions are gonna be coming in as more people use these. So I'm gonna be speaking off of the experience that we've had so far with the clients that we worked with and the clients that our coaches work with who are on and coming off GLPs. And also from just talking with experts on the field, like Dr. Seeds. So this is based off of this and this could change in the future, but so far this seems to be the best approach. And that is to slowly scale down the use of the GLP. Now, along with that slow scaling down, appetite will slowly scale up. Okay, so what you might wanna do is you take your normal dose of your GLP and you want to cut it in half, let's say. Stay on that for a while. Now, well, you'll notice there's an increase in appetite. With that increase in appetite, you increase your food intake. With the goal of getting stronger, I see the part of this. Try to aim for strength gains in the gym. Don't do things like weigh yourself on the scale because that could totally throw you off mentally. But rather, I wanna get stronger. I'm on a phase now. I'm gonna go on the next three months of trying to get stronger at certain key lifts. And you cut the GLP dose down, stay at that lower dose until you feel like you can cut it again. And you take a scaled approach. And what follows with that, really nicely, is an increase in appetite, which allows you to eat more. The amount that you would eat more and whatever, this depends on the individual. But typically you're adding 150 to 200 calories each time you jump up, depending on the person, sometimes more, sometimes less. And you wanna keep your calories stable for at least a week or two before trying to bump them up again. - Yeah, this is hard to answer for two reasons. One, we're not doctors. And we have to work with doctors with stuff of this, right? We have to tell the client to go back, talk to your doctor about doing this and we make suggestions. More often than not, I don't think we've had too many pushbacks from the doctor. I think every time we've suggested this type of stuff. - Oh no, doctor seeds, that's a great approach. - Well, of course him, I feel it. But even other doctors that I have patients with GLP ones, generically speaking, I think your recommendation of half, half, half, half, half, all the way to what's gone. What I've seen different is some people can do that progression over the course of four weeks, each week cutting in and half and be completely off. I've seen other people who they do half and then they have to stay there for like three, four weeks and then they do a half again for three or four weeks. Then we've had people who have taken it all the way down, came off and then two weeks later felt ravenous and then had to go back on. And so just give yourself that permission and time. The people that have the most success in my opinion, obviously the people that are strength training and are pursuing getting stronger in the gym and hitting their protein and take seem to have the most success is like focus on getting stronger, focus on those additional calories going to good use. The other people that have had a lot of success are also the people that did a lot of the work on connecting the diet. the dots of their habits and finding things to replace that. Whether that was, you were an ice cream binger at night. And so now you have, you know, cocoa whip or Greek yogurt with fruit instead, or you were a person who was mindlessly snacking throughout the day. And now you prep your meals and you no longer snack throughout the day. Like whatever your thing was that caused the excessive weight gain, you've done a lot of the work to replace those behaviors. We could behaviors that paired with the tapering down that seems to be the recipe for success. Now I do want to add that what we're talking about with scaling down the dose, really only works with compound pharmacy. - Yeah, I was gonna say the preloaded pens aren't, you know, it's not for that. - They don't offer that. - They don't let you do that. So, if you're on a brand name, GLP, that's preloaded and you want to move to a scale down approach, we have partners at mphoramons.com and we could use you go on there, switch to a compound GLP, which comes in a multi-use vial, that allows you to titrate the dose. So now you can titrate the dose and come off. - Next question is from Cara Ray Lifts. I was previously in a bulk where I did everything correctly except I was overtraining. Is it possible that my body gained primarily fat instead of muscle? I think this may have happened to me, but I am unsure if that's even possible. - Yeah, absolutely, absolutely possible. One of the, there's a lot of, there's a lot of different ways to gain mostly body fat in a bulk. But one of them is to overtrain. If you overtrain while eating an EcalyRacer Plus, you're definitely gonna gain body fat. - This is why one of our, if you've listened to show long enough, one of our favorite programs to recommend to people is Maps and Abolus. As we know, it's one of our moderate to low volume programs in only three days a week, especially if someone's already been training for a while and they're going into bulk, it's one of the best programs because we, the likelihood that person's gonna overtrain going into a bulk and reducing probably volume is very low. And so get strong in a program like that, you're more likely to. And the reason why this is one of the possibilities is that you don't build muscle in the gym with the weights. You send the signal to build muscle when you rest and recover and adapt is when you build muscle. And so if you are pushing, which is the mistake that people make sometimes is overdoing it and training so hard and your body's constantly trying to recover and it's never fully recovering and adapting. And so you end up putting on body fat. - That's the most important. - Next question is from Dean Nufto, know how much training volume is optimal when in a deficit so I can avoid overtraining and injuries? - So this is a good question. It's a difficult one to answer because sometimes people are doing too much volume to begin with and then they go in a deficit and so I cut their volume down more. But let's just say for the sake of this question, that your volume is optimal. You're training with a good amount of volume and you feel good and you're about to go into calorie deficit and let's just say the calorie deficit is a 500 calorie below maintenance, which would be a traditional deficit. So 500 calorie below maintenance, in my experience, typically you cut the total volume down by about 25%. This is what typically we say about 25% lower seems to work well with that kind of a deficit. Now the larger the deficit gets, the less volume your body can handle. Also what I'm giving is very general advice 'cause what's actually true is more often than not when I actually meet someone like this. I look at the total volume, like you're overdoing it to begin with. - Yeah. - So we need to cut it in half. - So I'm glad you said that because we got asked this question just recently and you answered it that way and then I came right behind you and said like, you could go half. And the reason why I said that is because of the study that we've shared on here so many times on the amount of volume required to maintain the muscle that you've built is like, you know, studies are shown anywhere between like one fifth to one ninth. - So you're talking about way less. - Way less. - Way less than half to just maintain. So it doesn't take that much. And what people are more likely to do in this state is to teeter over and do too much for how low a calorie they are than the other way around. And so really if you just stay consistent but reduced of volume and that's why I said 50%. I mean, you come down to 50%. You're gonna be fine. And I mean, I've seen this so much even in the competitive professional level with these pro bodybuilders, they would be training and then they would cut hard aggressively, add cardio. - And add volume. - Increase their intensity and the training going into a show because they're getting like, I'm six weeks out and they wanna sharpen up and that's all these terms they'd use them. It's like, what are you doing? Like you've been, you have a Mr. Day in the gym in three years and you've built all this muscle in the off season and now you're gonna ramp up cardio, ramp up volume and intensity and put yourself in a deficit. Like talk about a recipe to lose the muscle that you built. They'd be far better off doing 80% less than what they were lifting at and they would keep more muscle in pursuit and they would look better at the end of it. So this is the mistake I see people make more often than not is they're super motivated to cut and they do all the things and they end up losing muscle too. - Next question is from Grace Hoyt. What is the best advice to remain patient and trust the process of lifting and getting stronger? - You know, the best, so there's a lot of things you could do but really the best advice I can give you is this, is to learn to enjoy the process, to have fun while you're doing it. Nothing makes you more patient than not looking at the destination and just enjoying the journey and it really does work that way. Like when I had clients that I was able to successfully get to this place where they just liked meeting with me, they liked being active here and there on their own. They started to enjoy eating healthier 'cause they felt the benefits, they connected the dots, the behavior started to change. They got the results, they hit the destinations and there was no impatience because they weren't constantly looking at where they're supposed to go. To put it you differently, imagine you're flying somewhere, you're traveling somewhere that's 15 hours away and all you can think about is when you get there, I need to get there, I need to get there. Man, that's gonna feel like forever. Now imagine if the travel itself was so enjoyable, that you lost track of time. We've all done that, right? We've all done that where you're sitting with someone, you really wanna hang out with and talk to and before you know it, it's like the first time we all met and we hung out. We talked for four hours, it felt like a 30 minute conversation. So the best possible thing you could do for the patients is learn to enjoy the process and enjoy what you're doing and then the rest of it takes care of itself. I have a small hack for this. I think the sales advice is spot on and I think this is important to everybody during their lifting career and journey. At some point you'll be faced with learning and needing to learn how to do this. But when I've been faced with this personally and with clients, a small hack that helps with this is learn a new lift. Like if you feel like you've just been kind of plugging away and consistent with your workouts and the strength gains aren't coming on very fast, learn a new movement. Because if you've never done a Turkish get up and you go try and do it for the very first time, you're gonna be terrible at it. You're not gonna be able to lift any weight really with it whatsoever. And watch how quickly you start to get better at it and it gets stronger. So if you and with some clients that would be in this situation and I can hear it in their voice that they're struggling with this and I have the talk that Sal just had and they're like, yeah, that's all great advice. Still can't figure out how to learn to love this journey or whatever I'm frustrated with. Giving them a small win or showing them progression or strength gains somewhere really quick. A hack as a trainer I'd find is like, I would find a lift they had never done before. I would teach them if they never done Bulgarian splits quads like we're doing Bulgarian splits quads now. And now they can only do their body weight. And guess what, in four weeks they're all sitting holding 30 pound dumbbells. It's like, whoa. Look and that a lot of times we'll help you break through this and so if this is you and there's a movement maybe you've, you know, I remember they've never done windmills or you've never done a circus press. I mean, there's so many different great lifts. If you haven't done one that you've been interested or curious about, start it. Start it and practice it and get good at it and watch it gets stronger. - Yeah, look, if you like the show, come find us on Instagram. It's MindPump Media. We'll see you then. (upbeat music) - If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support. And until next time, this is MindPump.