Listener Q&A: Physical Standards and Warmups

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, Mind pump with your hosts. Sal De Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in the history of podcasts That's right. this is Minepump. In today's episode, we answered listeners questions. peopleople went to Instagram, Mind Pump media, they posted some questions. we picked four And we answered them at the end of the episode. But the beginning of the episode was fifty seven minutes long. It's the intro So we talk about exercise and fat loss and strength, training in cardio and diet. We also talk about current events. and family life. It's always a good time. By the way, I'm going to be speaking on june I believe nineteenth or twentieth, june twentieth. Arizona at the World Pepide Congress. This is a Congress where they're discussing the latest research on peptide science. If you're interested in peptides, what they do, how to use them, what works, what doesn't work. orr you just want to come hear me speak. I'll be speaking Saturday, june twentieth at ten thirty AM. and you can register, sign up, attend virtually or in person. Go to SSRP Institute. org. Now this episode is brought to you by some sponsors. The first one is Paleo Valley Today we talked about their gut friendly, clean protein snacks, their meat sticks. These are fermented meat sticks. That means they're juicy. they taste good. eightight grams of protein Per stick, a great way to boost your protein intake with something that has a long shelf life. and is also delicious and natural Paleo Valley d. com forward slash mine pump, that link will get you fifteen. percent off. This episode is also brought to by Legion. So Legion makes high quality supplements for muscle gain. fat loss and athletic performance. All of their products are third party tested and they only use efficacious doses of compounds that have been found in studies to actually work. What does that mean? They don't include compounds unless they're studies. And they only includes amounts the studies show work. A lot of supplement companies will put these compounds in their products but they use doses that are too low to make a difference. just so they can show on the label that they have compound Not Lgion Legion uses data driven compounds, data driven ingredients. At doses, the studies show actually works. Today's episode we talked about the rice Krispy treats, fifteen grams of protein her serving, they're delicious. We also talked about crereatine and its benefits. you know about crereatine Well Legion has some of the purest crereatin you'll find anywhere. Go check them out. and right now they have a discount, by the way. If you buy two, you can get one for free by Legion d. com slash mind pump Use this code for that offer. MPB two G one That's buy two, get one free. Also, we have a huge sale on all of our workout programs. Every workout program and every workout program bundle is forty percent off for the summer. Huge sale Go to maps at fitness productroducts. com use the code summer forty for the forty percent off Discount. All right, real quick. If you love us, like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore d. com I'm talking right now, hit pause, head on over to mypumpstore. comot That's it. Jjoy the rest of the show. All right, we're gonna talk about a big problem that's happening right now. the muscle paradox Wh you're losing muscle, why you're trying to lose fat and we're going to talk about how you can fix this Let's talk about it now. That's paradoxical. Does feel like this is going to be the theme for the next like five, ten years with the rise of GOP ones. Total ye good point. This is going to be an ongoing conversation. This is there is a silent, Yep, muscle loss prices That's happening. I want to be clear. This was a crisis before too It was just overshadowed by the obesity epidemic. L we referred to the poor health epidemic. It should have been renamed the poor health epidemic, but obesity is the the clear outward sign of it, right? It's easy to see when somebody's Re overweight, but really having too little muscle or too little strength or too little quality muscle. was a big part of this problem. And you can see this in the data a significant percentage of people who get heart disease or cancer or chronic disease are not overweight. Now the majority are overweight But there's a significant percentage of people that are not overweight that get those problems as well, including diabetes. Significant to the point we're talking about millions and millions of millions of people. And when you look at people who fall in the category of obese But you also see alongside of it much more often than not, vast majority of the time is something called sarcopenia, which is low muscle mass and weakness. U And I'll add to this, a better predictor of all cause mortality than simply being overweight because that's also a predictor. is how weak you are. It's actually one it's actually a better predictor So this crisis has been happening for a while, but now it's going to amp the heck up becausecause now what you have is a very powerful medical intervention, the likes of which we've never seen. We've never seen anything as effective as a GLP for weight loss. And what this causees, if not handled appropriately, is significant muscle loss to the tune of forty percent, thirty eight, thirty five to forty percent. of the weight that people are losing right now. this is almost half is coming from muscles. So it's only going to amplify this problem even more. Well, it's interesting too, because there was a common thought that obesity or people that were obese actually had a little bit more lean muscle to be able to withhold this body mass, which when they did those MRI scans there and they started to show actually sarcopenia was pretty prevalent amongst a lot of like overweight and obese people as well. In a society that in a culture where activity and hard labor is the norm. So let's think a hundred years ago That might have been true. So if you were and this was unlikely back then, but let's say you were overweight. But you also worked a physical job. You probably did have More muscle because you're removing more more body weight But today, obesity is closely connected to being seditary. Yeah. So you're also you're not just eating poorly But you're also very sedatary. we're all sedatary, just as little muscles sitting here. So yeah. so sarcopenia is right along with it. In fact You can bet on it. If you see if you yourself are struggling with being obese or you pick a hundred people who fall in that category. And then you test them with an MRI, like Justin said, what you see is also low muscle mass. So it's actually both. and low muscle mass or weak muscles contribute to all kinds of terrorble. lots of problems. Yes, in factason. An overweight or obese person who has good quality muscle who is strong has better mortality outcomes than someone who is underweight with low muscle mass. So just to go to show you how big of a problem this is or how much it contributes to poor health. What percentage of GLP one users do you guys think are aware of this. L I believe that They fall in like two categories, the GLP one users. you are either completely naive to this and you just and you're fixated on the weight and not very aware that as you lose this weight, you're probably losing just as much muscle And then I find there's and it seems that this is a rising group of Ge people are aware of that because there's a lot of people like ourselves that are kind of screaming this from the rooftop. that are aware of it that are excited for reed true tide or already getting it on the gray market because of what it says about preser Yeah, muscle preservation and even building muscle in a calorie deficit. And so they think it's going to be this miracle drug that's going to solve this problem that we're talking about right now. The phase three trials on Redit Trueide actually showed more muscle loss entters epete Really? Yes. Now here's why. so without getting too deep in the weeds because people get confused over this. and I often hear kept tied. You know, social media influencers communicate this. U these GLPs do increase or improve insulin sensitivity through their mechanisms And insulin sensitivity is good for muscle preservation. But here's what happens. Ridatrueide is so much more powerful of a appetite suppressor And it also has a metabolic boosting effect, a slight one that these people are just in a larger deficit. I don't care I don't care u how many signals you send your body to preserve muscle from a chemical standpoint If your calories are super low and you're not strength training' material. You're going lose ton of mus. Yeah. That's just what happens. And you'll lose bom and ass. whichich is what's going to happen. But I think what's happening, Adam is people are blinded because they see the scale moving down And they're being encouraged by their health carere practitioner that keep going. We're moving in the right direction. Yeah, I think there's two that's why I said. I think there's really two camps here. I think there's the there's the naive person who's probably just taking advice from their medical practitioner who's like, Awesome, we're down another ten. Keep it going or the plateau hits, Hey, ramp up the dose. You know, I think that's definitely one GLP oneser But and of course I'm in a different circle of people that I think are a little more aware and privy to pepttides, but I've been sharing recently with how surprised I am with the amount of like average people around me that are talking about GLP ones And right now the big conversation is Reda. I mean, everybody is just hyped on it because You can build muscle and you and you don't lose muscle. like so they have this idea that this new GLP one is going to save them from all this muscle loss and it's just like I don't think people and I understand what the original studies came out and showed. It was, wow, this is so crazy that it's helping that and its But if you're still in a massive calorie deficit, like you said, it doesn't matter. No, Doug, if you could pull up phase three trial, reedit true tide muscle loss, let's get the exact number When did this come so because it last time I had hurt, huh? This was a phase three trial in humans So through the mechanisms and through some other ways they were like, this might be more this should be more muscle preserving. But it's not that easy. It's not that easy to No this is why okay, so remember when the work. Remember when first the first stuff came up and it obviously it was in probably what chimps when they did it originally? Animals and yes, and also the mechanisms because they're looking at the receptors that it's attaching to and it should do this and it should do that. Right kind of things. So I remember when we first saw that, we were like, whoa, this is crazy that it's showing this in the studies. Right. And so now you're saying that they've done more stuff on it with humans and it's not as promising as what the original thought was. So what they're looking at is the ratio of fat to muscle, but you're also looking at more total weight loss and so more muscle loss So the ratio is great, but it doesn't matter if you losing more muscle. So by the way When we say GLP one, what we're really referring to are the first phase of GLPs, some aglutide Then you had GLP two s, which acted on two receptors and redit trueite as a GLP three which acts on three receptors Um, But again, I think that this muscle loss crisis was already there But it's getting worse because now you're getting people who are using these very powerful peptides and not The first consideration, the number one consideration when it comes to weight loss or fat loss, is muscle preservation. That's the most important thing to consider when you're losing body fat. Y. Because muscle loss sabotages fat loss Muscle loss sabotages health. It sabotages hormone health. It sabotages quality of life and it will happen. predictably When you're in a calie deficit unless you take all the precautions so to keep muscle. So if you're trying to lose Wait The number one thing that you focus on Perhaps number two, maybe number one is how do I do this sustainably But number one in terms of physiologically in the steps, like How do I keep muscle while losing this body fat. because if you lose muscle, your metabolic adaptation moves faster downward Meaning you're going to make it so that it's harder for you to maintain the weight loss. You're going to lose strength, lose mobility, become more frail insulin sensitivity gets worse because you just have less muscle. U and you potentially and oftentimes do hit a plateau that will require you to drop your calories even lower. Yeah. And nowre you're living on very little calories and nutrients Um, which makes stress harder to handle. You know, when your calories are really low, This is just one of the ways that you get your body helps and handles itself with stress as it's got nutrients. You got really low calories. You handle poor sleep worse You handle exercise worse, you handle all stress situations worse, libido drops quality of life drops. But again, I think a lot of people ignore this because they see the scale moving down. And you're hearing reports of this, by the way. People are saying things and you see the, oh, it killed my libido. That's not what killed your libido. It killed your libido. Under calories. You' way too low. Yeah, back to the educated user, like the GLP one type users are they Under the impression like this Reddit two tried, like they don't need to address like the training aspect of protein. like it's still going to just save their muscle just by taking the chemicals. What I think has happened is that again, I think there we have a very clear divide in the GLP one user GLP one, two or three users, right is that you have people that are You know, obese, going straight to the doctor, doctors giving them the prescription. All they're monitoring really is they they're monitoring their blood markers and seeing things like cholesterol blood pressure go down. They're monitoring their scale weight. And so long as all those are going down, it's a thumbs up. keepeep going. Nobody's monitoring strength Right R Right. We would just ramp up the if they hit plateau, it's double the dose up and just keep and so there's defeinitely that group of people. And I'm not sure what that percentage is. That's why I asked you guys speculative, right. I would have assumed that it was a larger percentage originally But just from personal experience and the circles that I've been around and I've been sharing with you guys, like how crazy it is that, how many people just average people are talking about that are selling it on the side now. U I think they have heard fitness people like us talking about, hey You got to be really careful in these GOP ons. People are losing tons of muscle and now there's this big talk about Reda. Reda is the one that keeps the muscle. Yeah, keepes muscle and you lose a fat. That's what' so like so there's this hype around just how amazing it is in comparison And I don't think they realize just how closely similar they really are. I mean, that anybody who's experienced semi gllutide to Dzpatide to Reda It's they're all very, very similar of what the mechanism at which they they work, right? They they crrush the appetite And they make you eat less. They quiet the noise. And yes, they've gotten better at like maybe preserving a little bit the percentage of muscle, but you're still if you're going to eat one thousand, two hundred thousand calorie deficits every single day and not strength train properly and not hit protein intake, you're going to lose going lose. Yeah, a ton of muscle. I'm goingologically. That's impossible. I'll go extreme. I' paint an extreme scenario that happens all the time Do you know who else loses muscle in a severe calorie deficit? And we see this all the time Pro bodybuilders These are people, men and women with first off, genetics Build muscle like you wouldn't believe. Okay, These are the equivalent of seven foot tall people That's how rare their muscle building genetics are On top of it, the take Copious anabolic hormones Yeah. steroids and testosterone and growth hormone. They'll take steroids that are designed for cattle that are banned for human use that are so powerful they could cause psychiatric Condnditions like Trembalone, very powerful, five hundred times stronger on the Anabolic androgenic markers than testosterone, for example. They're on these crazy drugs, they've got crazy Insane genetics They hit protein, but they're in a calorie deficit pre contest. and guess what happens to them? They lose muscle too. Yeah. So you're telling me, Mrs Johnson, who's on Red a true tide who is just eating way less, who's not doing any of those things Oh, the red is going to keep my muscle notot going to happen. The data shows it. So and by the way, this isn't just true people who are on problematic, dude. This is not a proble this is not just an issue for people on GLPs. By the way, I want to be clear, the GLPs are not causing the money No this was a Okay, we've been saying since day one of this podcast that one of the number one issues I had with all of my clients was under eating protein. That's right and not proper strength training and over abusing cardio. That's like that's been that's been around forever. That's right Yeah way before these GLP ones got popular That was already a problem. So you now take that and you add this new drug that makes him eat even less most false confidence. Yes. Yep. one hundred percent. So So this is a problem anytime that somebody goes in a subcalorie diet to lose body fat. So this is the number one thing you need to manage is muscle. And there's a few things, Adam just mentioned them, so we'll break them down a little bit Number one is inadequate protein intake. So when you look at the data on subcalorie diets or what are is called calorie deficit diets. In other words, you're eating less calies in you're burning, right? So because you're trying to lose body fat. Protein is high and when I say high I don't mean what the RDA considers high What I mean is what fitness coaches and what the data shows as being high, the upper limit of where you're going to get benefit. which is closer to a gram of protein per pound of target body weight. So it's way more than what you would read the RDA saying as being high. Okay. Now I'm overshooting it a little bit in coaching circles, it's just even more beneficial, but the data will show it's closer to that. It's like zero eight grams per pound of target body weight or something like that So one gram pound of target body weight, what the data shows when you look in at those areas is even without strength training, it has a muscle preserving effect. When you add strength training, it's even more powerful. So inadequate protein intake as defined by not hitting these super high targets that we're talking about is a you're essentially shooting yourself in the foot and you're going to make muscle loss. much more prevalent W withs your weight ls journey The second thing is poor strength training or resistance training programming. So I think a lot of people know by now If they want to keep musc, especially if they want to build musc, they need to do strength training But I don't think a lot of people know what that looks like. No especially in low calorie calorie. That's right Because appropriate strength training is important here too, not just, oh like, o, I do the right movements The right movements with over applied intensity and volume U can be just as detrimental. You're not going to do. And I think that's the part that's really screwing a lot of people is they're like, I'm still pushing in the gym doing my thing. It's just like, ye, but you're doing way too much for how little you're feeding yourself. really exacerbating the problem. That's right. So the first problem I see with porse resistance training programming is that people think if you use a dumbbell or a barbell or machines It automatically qualifies as strength training. That's not strength training Not necessarily. it's the rest periods that make it strength training. So if I use dumbbells, barbells, and machines, in a way that looks like cardio If I'm doing circuits, if I'm doing exercise after exercise after exercise with no rest, to try to sweat, to try to get out of breath then I'm essentially I might as well be running a treadmill. I'm not doing strength training. Strength training that builds muscle or that preserves muscle is known as traditional resistance training or strength training. I do a set, maybe eight to ten reps relelatively high intensity, then I rest for two to four minutes And then I do another set. And then to Adam saying, It's really important to consider your ability to recover and adapt And that consideration is even more important when your calories are low. So if I have a tendency to overdo it at three thousand calories My tendency to overdo it multiplies when I go down to fif thousandteen hundred calories because I have just less Nutrients, less food, less calories. recovery agents too recover. Yeah. So strength training needs to be appropriate. And what it typically looks like with somebody who's in a sub calorie diet is less than what it looks like when somebody is in a maintenance caloric diet or a diet where they're trying to bolt build. You brought up the bodybuilders and the copious amount of drugs they're taking and their genetics and their, you know training This was this was common with them I remember watching and you would see them lose muscle is they would ramp up intensity As they get into these severe calorie deficits for six to eight weeks going into showtime. Sometimes twelve to sixteen weeks. Yeah And so and what ends up happening and the average person doesn't know any better because they see somebody who just gets shredded and they get up on stage and they have abs. Oh my God, they look amazing. But they lost ten pounds of muscle. Yeah, but I'm behind the scenes with a lot of these because they're my peers and we're all checking body fat and doing deexas scans and we're monitoring how much lean body mas we have going into this and out And they're showing up every time to the stage with the same amount of lean body mas or less. than they did on the previous show. They just they go through this off season of bulking up threety and forty pounds and trying to build to go this crazy cut to show up this exactly the same as what they were at the last one And why that is is because they go on these severe cuts And they also ramp up intensity and training. And you're talking about people that others would look at and go like, oh, they know what they're doing. they' got good form technique, they're training, their're streth training, They're doing all the right things But that's and they're on all those drugs and yet that still happens to them. So again, using your point. It's an extreme analogy but it just exactly. that's the point of's the this point to bring this up is not to lose the audience and go like, well, I'm not a pro bodyball. I'm notaking drugs. why am I? No, it's an extreme analogy of even these people with great genetics taking all the drugs know how to resist the stin lose muscle stillill do this inappropriately by ramping up intensity while being in a calorie deficit while doing cardio and loow cal. It's like is a recipe for losing muscle. That's right. And you bet your ass if you're just, you know, Jane or Joe on a GLP one and you're not taking all those drugs and you're not a genetic freak and you're doing those things, you will and you'll lose just as much as youll lose fat, which puts you in a worse situation than when you were, forty pounds overweight. one hundred percent. So what strength training would typically look like in a subcalorie diet for the average person is not every day hitting the gym hammering myself. It's traditional strength training probablyroably two full body workouts a week or one to two exercises every single day. This is probably what would be appropriate. this individual and to carefully manage intensity. And how do you know if this is going the right way? you're getting stronger. the best measure of moving in the right direction is I'm actually getting stronger at the very least maintaining. If you get weaker you're going the opposite direction Be you're you almost certainly get weaker. Most people get weaker. You start cutting, you start cutting and reducing calories and losing lots of weight. M people see a significant drop in strength. And so A bare minimum, you should be maintaining. And if you're doing a really good job, you're getting a little Yeah, you've found a way to get stronger this, which means you probably have a really good balance. Now the last big issue is improper exercise focus, in particular cardio focus So all different versions or forms of exercise have specific types of value In the case of weight loss, the number one consideration is preserving muscle. only form of exercise you should focus on or the one that does that is strength training. All the other ones don't do this. In fact, all the other ones may actually contribute to the muscle loss in particular cardiovascular focus Now the problem is is cardio has been labeled incorrectly as the fat loss form of exercise By the way, we have studies that compare strength training to cardio in a low calorie diet. head to head, and guess which one wins at pure fat loss. Strength training So strength training is proper should properly be labeled not just as the form of exercise to build muscle, but also as the best form of exercise for pure fat loss. So your focus should be strength training. It should not be on other forms of exercise and definitely not on cardio. And if you're in a low calorie diet, And you're on a GOP in particular or you're just eating really low calories, and you have limited recovery, limited ability to handle counterproductive. Don't throw a bunch of forms of exercise at yourself. fooccus on strength training. It's counter the. Cardio out the volume. Cardio outside of the health benefits that it provides and utilizing it for body composition, the main value of it is to create a deficit And if you're already using a GLP one to create a massive deficit, you don't want to do that. You don't want to create an even bigger deficit becausecause the bigger the deficit does not mean the faster or the more fat you lose. The more weight you lose. Yes. And it's muscle. That's right. And''s there's an amount of fat that your body is going to allow you to utilize and to lose at a certain rate. And genetically that's different from every person Creating a bigger deficit and ramping up cardio and expenditure is not going to accelerate the fat loss. What it'll end up doing is accelerating the muscle loss. So yes, cardio is a great tool for health and heart health But in the game of body composition, the only thing that it serves is creating a deficit. And when you're on a GLP one, you're already creating that deficit through food. And it's not sending a signal to maintain absolutely.'s opposite. That's right. Catabolic. That's right. I predict O theeless, the next excuse me decade or two, So the next ten to twenty years, that the conversation is going to shift from the obesity epidemic to the muscle loss epidemic. And you're going to see this under Musk in the future. So I'm just encouraging people right now do this the right way because otherwise, you're going you know,b Peter to pay. I do want to make it clear though, and I'll do my best every time we go on these rants with this is this isn't This isn't us like railing on GLP ones. We're not shaming or not. changing because they with the coach. They're amazing I mean, they's it's unbelievable. If you do, if you do it right with a good coach who understands this and coaches you through this Game changer. Yeah. If you do this without a coach You're going to rent to the probleomms Yes. Somebody who understands everything that we communicated that has struggled with obesity most of their life and utilizes a GLP one with a coach that helps them through this process This can be What what's our link for our coaches, Doug. We have coaches here that have been specifically trained to work with people on GLPs. and it's very limited, which is why we don't ever point people in this direction But what's the link that if you go to minepumpersonalraining. com you request. You can request to talk to to a coach or whatever. All right. I got to tell you guys about Something very interesting. about testosterone. in both men and women, but this is especially true for women. that I I guess I kind of knew it was true, but I didn't really think about it Until I had a conversation with our friend Dror Fitz, doror Fitzer. Oh, yeahuh So Typically Well woman's testosterone goes up either through hormone therapy or just naturally you'll typically see an increase in libido That testosterone helps with libido. It also helps with muscle and all lot that of stuff. Yeah, but And I knew this, I just didn't really think about it It's a U shaped curve If testosterone in the women gets too high it kills her libida By the way, this will happen with men too because it throws everything off and you just feel like crab. And so I looked so we were talking about this and I looked up the data on women who naturally have high testosterone, like women with PCOS. whereher they just produce more testosterone than they should. They typically suffer from lower libido So it's not like this straight shot. So when I was talking to her, she's like, interestnteresting. She's like, there's a sweet spot for testosterone for women. for all of the benefits. If we overshoot it They'll feel worse. they won't have higher libido. It oftentimes will go down, and they'll feel like garbage. Oh, I imagine that that same thing applies for men too. It does. does. Yeah. I mean so this is just You' hear bodybuilders, They'll on high doses of g. Oh yeah yeah. and And they'll lose. I mean, this is this is anecdotal, but and I wonder if this is the mechanism at which this is happening So many times in the last, you know, shit it's been at least seven seven, eight years, right? right before Max Um, I utilize HCG Oh right. O and off. L like it was like when we were trying to get pregnant, I was very consistent with this sperm production. And so the point of me sharing this is that over the last seven eight years, there's been many times where I've been consistent for months, then off for months, consistent for months. so I've And there is a direct correlation to my sex driveving libido to when I'm taking HCG.. It definitely kicks up something naturally that I wasn't that has probably been suppressed a little bit. Even though you're on testosterone also. Yeah already have your. Exactly. So it's like I feel great on testosterone. like I think I would consider it normal libido. I feel fine we have our sex all the things like that is the frequency seems all now I'll take start taking HTG and Iven' been on and I can feel a significant ramp up in Lbido And it's very clear because I've done it enough times that it's this like like clockwork The next day after I take a shot of the HCG I feel it right away. It's not the uptick too of like estrogen because that will ramp up with higher testosterone. And that could be part of the reason. Part of it. Yeah, part of the reason is estrogen, but there's also Well, what is it with the HCG this way? because it's producing more There's a downstream effect. It's not just boosting testosterone. There are other hormones along with it that start to boost. So it probably a more of a hormone balancing thing. And That's the thing with hormones, more isn't better. Well except your sperm count, doesn't it? It does. but so it's simulating, HCG acts like glutinizing hormones Uh, and then that boosts testosterone. But I think there's other down there's other hormones that it could also increase things like Well it just seems logical that If my body of a sudden naturally starts producing more sperm that It seems that Makes sense, right? Makes sense. But there's some there's some mechanisms that are happening. Right, right?ike I don't know I don't know how to explain that more scientifically, but it just seems logical to me that if of a sudden my body says, Hey, let's start producing more sperm that my body would also say like, hey, we should have more sex or try and reproduce. Well, seems It's interesting to me too, because I know people, right? I know being in the space for as long as I have We all know guys that have been on lots of antabolics, high high hormones, you know, antabolic steroids plus high dose of testosterone, either bodybuilders or gym rats or whatever One of the more common things you'll hear from them. You'll also hear super high libido, but then you'll also hear I lose I have no libido. Like it crush my libido. Yeah. and you'll test their blood and be like, dude, you got the testosterone of like five horses. And yet you're. So it's like this you shaped The fact when it comes to I think all hormones. So it's like more is not better. There is a sweet. I mean it seems to me Justin's point because I agree the the rise of testosterone naturally brings up so estrogen coming up Sperm count going down would make me think that that would directly affect libido. And the other opposite is true. If you kept estrogen at bay and you increased sperm count, I would think libido would just drive up. I think so as well. But it is interesting.ike I said, like you with women, I went deep into this over the weekend because I was like, oh my gosh Beuse I'm like, more testosterone is going to make. I think I assume that. Yeah. But I looked up this data. I'm like, oh my God, it's common among women with PCOS Oftentimes we produce tons of testosterone. They start to get like these masculinizing effects. Yeah. And one of their complaints is low libido. even though the testosterone is like triple. Yeah what it should be wild. interestnteresting, right? Yeah Yeah that is interesting. Anyway, I'm just started kind of preparing for the talk I'll be doing at the worldorld Pepti Congress. That's com You know the direction you're gonna go? Yeah, just a couple weeks out. Yeah, we're right around the corner from. I was talking to my friend about it ' its a huge I invited my friend to come. So for people aren't familiar with the World Pep Ti Congress, this is like the This is like the best gathering of researchers and health practitioners and a lot of the talks and conversations and education is going to be centered around health, but then, you know,, you know, if we go down a little more granular peptide science. So like you want to learn U like what's cutting edge with peptides, how to use them, how to administer them if you're a practitioner Like this is the place to be Dror Seeds puts it together. He's like the world's premier authority on Pepptiz I would think this has got to be the largest in the world. It's the largest and it's the it's like this is where you want to go. This is like the medical You got the research and literature and data. This isn't like This isn't like influencers No I feel bros I feel like fish out of water when we're there. We are the bros. We're the We're representing the bros. Yeah, yeah. What hundred percent? like you guys are this morning B It's mostly all doctors and scientists that are there. That's pretty much get your lab codated. Well I was talking about. My friend about this because I invited my friend to come because his wife is a She's a doctor and she started a private practice and she's going to start usings pept tides and stuff I'm, oh, you' totally come and they can't make it, but He was asking me so her husband, my friend, is a pastor And he's just a great public speaker. If you're I think I think pastors are the best public speakers Yeah, they the most practice. Th practice all the time. Yeah. You're talking Itper large, you know, group of people, know every week, multiple times. Three times on Sunday, another time on Wednesday or whatever, like every week, you know just super practice So I was talking to him and asking him his advice and stuff like that and And he's like, Ohh, you should be totally comfortable, right? You do this? And I'm like so different. Yeah. Like it is different. Talking on a camera I have no you guys know, I'm comfortable. I was comfortable early on, no big deal. Put me in front of a group, a large group of people. I get nervous, dude. Is that the evolution of Sal's speeches? It Is gonna to be like very like areverend when he gets up there? No. And so let me tell you about That's not my style Listen up here all you fat people b. I'm here to save you. Sve you from your transgressions. No dude., but I love it. That would be hil. But I do dude I get nervous. It's so funny. I say passion in there. I think you definitely don' come off like you are I can tell you ever watch when some people do speeches or shows or stand up or and you get nervous for them because you can feel their nervous energy. You don't put any of that on. Well, I appreciate that. I can hide it pretty widely. Yeah. But yeah a So I think I'm talk about, I'm not going to stick to myeelouse. I'm going to get up and speak to a bunch of doctors about pepttides Yeah, let me teach you about stuff that you know more than Iight do. I'm going to talk about, you know, my expertise, which is how you can coach because All these practitioners use peptides, but they use them in a longevity, typically a longevity clinic And so and theyre they're very forward thinking. So these are good these are typically practitioners. that are using peptides, but also helping advising coach on lifestyle. So because they know that. they know there' there's that there and there's also practitioners I think they're aware of what's going on with the muscleoss and they want to learn. That's right. And they want they they they they're not experts in the fitness So my training side and so So what I think' going be a That's why you become so popular at that thing and why he wants you to be one of the main speakers. Well, you know what it is dude, because I was thinking about this. This will be the third time And've heard I've heard some of their talks. they've got brilliant speakers that go there. But a lot of them come from a data medical literature standpoint. Working in clinics. and there's a coaching standpoint that I think is so important to communicate because there's what the literature says and then there's how this works in real life. Well, you'll hear them. I've heard them communicate it before and it's like and they'll say the same stuff like a Yeah. And so make sure you just hit your protein and do it's just's like how do you coach through that? Yeah, exactly. It's just like what we know the average person struggles with that. You throw that person on and it's like, you know how difficult that is for that person orr they'll say things like, and you need a strength train. It's just like, well, the proper amount is important. and like so I think a lot of them understand from a scientific standpoint, what they're supposed to do. I think the coaching and application of it, yeah. where they need. And people is what you bring to that. that's what I focus on talking about while I'm up there. And so That's good. Yeah, it'll be cool. And I'm speaking if anyone listening is in ten, I'm at ten thirty on Saturday aturday is the day that I'll be. What's the name of the place where it's actually at that the Bilt? Bilt Mon, Arizona. They like like I know that he outgrew the Vegas Halls, which is was huge already Like we were last we were in the Blagier or the Venetian last year I don't remember which one we were I think. This is in Arizona. I think am I saying it right? the Beltmore? I believe it's the Btmore. Yeah. I'm just looking that up right now. Thanks Thanks, Dg. So anyway it'll be a good time. I'll enjoy. I enjoyed afterwards but when it like the day leading up to it, I mean I guess so you get after, do you have an adrenaline rush? Do you get like a high from it? I feel if you guys like so now I'm going to put a little too much out there because now I put pressure on you guys. When you guys tell me I did a good job, I feel very good because I actually want it's I want to do a good job for you guys more than I do For the so gonna fuck So we have to be know I should say. Well that was bad. That was. What about if we heckle you in audience? I thought that that one It does If you guys yeah, listens to me up. You know what's gonna to be cool about this time is Jessica's coming. so she'll be able to watch. So she hasn't seen me do it talk Does that make you more or less nervous? Oh not more nervous. I feel more confident. because I want my wife more se hearted. do my thing, you know? And she saw me once speak publicly and it was when I did the thing here in front of all the trainers. yeah. And I'm she'd be so mad I said this. After I was done, she walked up to me, whispered to my ear and she's like, you just turned me on so. So Oh now I know why he's bring her. There's a real motiv He's like a tool belt. Your wife can see you do? I would agree with that. I think I think like I think of moments where I've had Katrina and like it makes me Oh, let me guess. when you're negotiating It was a big deal. I feel like that about you. I look at you in massage Yeah. I look at you and I'm like, I kind of turned on this guy. Yeah I can't even believe' negotiated that or whatever it. Yeah I know. I think you would think that you would be maybe more nervous, but I think you're right. I think there's something about having your partner there that makes you feel You know, more confident. one hundred percent. Yeah. one hundred percent Yes, and it is the built moreore. It is Bilt moreore. Okay, that'll be that'll be fun. It's going to be a good time. Yeah ye. know we were talking about protein earlier and I just because people will often say, well, how do I hit that? Protein powder is typically what people will use, but Uh, the Paleo Valley meat sticks are really reallyally easy and delicious way to help hit prein. L like we haven't talked about it it's like the best snack that I always go for. What are they? arere they eight grams of protein? each. Eight each.. So so I'll typically eat three a day. Yeah to say two or three, I' have them. So that's like, you know,'s like twenty seven thirty grams protein. E if my lunch is delayed. It's like, oh my God saves me They're better, they're better than I'm gonna to say by far. anyy beef ch. By far. Yeah. It's because it's fermented So it's kind of broken down already. And it's like not dry. it tastes it's delicious. Even what I mean in a pinch and I have to pull it because I think beef turkey for as long as all of us have been trainers has been a gas station snack. That's right. And forever that's been like if I'm on a long drive and I don't have anything, I'll pull in a gas station real quick and grab some beef turkey or a protein bar or something Man It's Palo Valle'sef jerkey has ruined the other beef jerkey for me. By far. Yeah. It's not even close. Yeah. This is why we signed with them. It was their meatsticks. Yeah. We tasted them Yeah. But it's an easy way to boost your protein. So if you eat your meal and you want to add another eight grams or sixteen grams, eat a couple meatsticks and they have long shelf life because they're in a package, so they can store them I think they're good for kids too. I love giving stuff like that to my.. Yeah. I'm so excited to see as my son grows up becausecause it's such a different house with food, with food in particular. You know, it's funny, I don't know if I've shared this with you guys and I just we got the Noraavirus, right? So boy, that like ran through our house so so by the way, you got nothing. I know So contagious. you came out with nothing. I I was low key like he's going to get it. Like he's gonna get Nhing. You, I said like Katrina and I were getting into it while we werere up in Reno because I'm like We' This is going to run through all of us. And I'm not and like I'm not going to be able to drive us home like like we have to go now. Yeah. It was like a fight because she's like, I'm not driving with my son like this. There's no way we're taking him in the car. He can't hold me down. I'm like as soon as he shows that he can hold something down for four hours and not throw up or you know, go to the bathroom, like we're going. We have to My sister went like first, he got it really bad. Then I watched my sister start to come down and I'm like, it's we're in this little house It's only a matter of time before I get it.. I mean the only wor I thought actually might survive was Katrina, but she got it. That was that's the worst I've seen her since Mexico But I tell you, I swear up and down by the the sauna training. I have again, you talk about things that I've been really consistent and inconsistent. You're like daily Oh, every day. Yeah. Every day I do And explain this to Katrina and maybe you can explain the science better. ' was she was getting in with me and she doesn't like it as hot as I like it She got in, she she didn't tell me she turned it out. I'm sitting there and I was like Man, this is wiseest stuff. didid you turn us on off She wases, Yeahah, you keep it way too hot. I said, honey You have to work your way up You can't just keep it the same thing. She goes, whyy? I don't get the benefits for it. I'm, think of it like this. It's like you're using five pound dumbbells all the time. You get some benefits from that. Like if you need strengthin at all and you use five pound dumbbells, Like you'll build a little bit of muscle and then you're going to stay the same. But if you want to get that immune system get stronger and better, you got to push it up and adapt and just go slowly like that. So I was trying to explain that to her that That's like if you just do a little bit and you do it like real easy in your body in yourre comfortable I mean, do you get better at tolerantating? You do. Yeah Oh I've like So when I first started it, like one hundred and eighty was like, whoa, whichich is hot. Yeah, it was hot. Beause the gym I go to, they'll it'll be between one hundred sixty to two hundred. I don't know why the hell they determine that. There's a big difference. Oh, huge. Like one hundred sixty, I chill, man. two hundred. I'm like whoa. So I'm I started at one hundred eighty. So I'm pushing two hundred thirty now T thirty Oh yeah two thirty is home. the highest the goes? Yeah. two thirty is where it peaks. I don't think I've ever been But I worked at that. It was one hundred eighty one hundred ninety and then two and then I got to point where like o I can sit in there at two hundred, like no problem And now two hundred thirty cooks me two hundred thirty I'm like at the twenty minute mark, I'm like, I get out. I'm like,, That was tough. But can I can do that. And I've explained to her that just like lifting weights, like your body will adapt and then you And I said, you't you don't need to go from zero to two hundred thirty out the gates. I'm like, but try and make it challenging. She wants it to be like so relaxing. She was like, I could hang out here for hour. like No, you're like it's just like the strength training thing. And I explained that to her But anyways, I've been very systematic and consistent literally every night. I don't miss That's my routine and I've worked up to where I'm twenty minutes over over two twenty mines. I'm not super familiar with sauna use in immune system. Maybe Doug Google has to be I al I went down the rabbit hole because I'm so it's one hundred percent immune boosting It's so it makes sense because when you get a fever, your body temperature goes up. and part of that is your immune system kicking up.. So I'm wondering if it simulates, it's a mild hermetic stressor. trigging an artificial fever stateific It stimulates the immune system. So the intensity mobilizes Frontline defenses, temporarily increasing circulating white blood cells and promoting the production of protective heat shock proteins. Okay Yeah. So you're doing like an artificial fever every night. Yeah And and I think that this is what and I' when I've been when I like you we've all talked about this before, how weak my immune system is. I have a very weak immune system and If someone gets I hear one of you cffee, I'm like, I'm next You know it's just it's I'm done And the only times that I haven't been done is when I'm really consistent with this, when I'm really, really good That's awesome about doing it. And I'm like that every Katrina's had a couple of her friends that caught the Noravis Iiris. And she's like It wrecked everybody's whole family. Yeah. Everybody that they know that have had it and they're like, Adam didn't get sick And I'm like, No. And I was and I swear it was that. They're reporting it as like flying through Northern California, Doug. didid you know that? Look up stomach buug, Northern California, click on news articles. They're like writing articles about it because I guess it's like flying through area I haven't se I do not want it. It's the worst It doesn't it it takes a lot for me to I don't, and I obviously I don't let Katrina see this or feel this for me But I was scared for Max. L that there came a point where like like he's like non responsive and like o, you know what I'm saying? And seeing him that out of it and sick and like and then knowing that like I should take them the hpal and I'm like, oh my God, I'm to takeaking the hospital and're put an IV in them and that's going be traumatic. like, being on the fence. Look how they test it. They test the the wastteewater data. So they test it for the stomach viruses and it says that there's a high amount in San Jose Fremont San Fancisco, Redwood City in Palo Alto right now. Oh, our whole area. Yeah awesome. It looks like a whole wave of. Whoa, dude. Wow. Yeah I don't want that. Noah. That's the worst I think the only thing that I would say is'm part with that is like when you have a really bad flu that lasts like a week and a half Like they're pretty I mean, that took it took us we went we all left for a little break there Wednesday to Tuesday Six days of my whole house being just Tore up dude. The worst time I ever got anything stomach wise, Do you guys remember when I went to Thailand? Yeah. When I first started Food poisoning Yeah. Yeah. Dude, that was food poisoning That was not That's what the normalvice watching them go through it. It reminds me of food poisoning. But food poisoning at least is normally out twenty four or forty eight hours. twenty four, forty eight hours, you know it it's a hard twenty four forty eight hours. But then once you kind of get it all the way, you can you can start to hold water down and food, like you're kind of youre out of it. They were bad for. That trip was so funny because it was when I first started dating Jessica. so I'm like, you know, you know, you first start dating a girl and you really like her You're like Yeahah,ll doatever want., We're gonna go to Thailand. We're gonna go testing you. And I'm like, you know, you guys know me and that kind of stuff.. All right, cool. I'll do that. Yeah the guy doesn't leave his block. That was like that one window of adventurous South. Yeah remize thatude. And I was like, whoa, you're doing that too. And we get there and we land in Bangkok first And I'm like, in my mind, I'm like, you know what? I'm gonna be more adventurous. Like this is a new cell, right? So I eat street food in Bangkok, which is not a good idea.. But guess what? didnn't get anything. So my confidence explode. Like maybe I'm just scared of nothing. like I'm totally fine Then we go to R issues already? We go to resesort in KPP. And so we take a boat there, the whole it's an actual resort And they made me a mixed drink with a sliced banana in there in the skin. That's where I think I got was in the drink. And I drank the drink. Yeah. That night went to bed, dude, and it started hitting me and I got so bad I had a fever that was like one hundred four or five and I started hallucinating. You ever hallucinate as an adult? Yeah.ot Not a good deal. There's definitely levels of food poisoning because I've had it three times and I've had a, you know, very mild, a pretty bad, and then I called my mom. I'm was as an adult I as a grown as dad., I don't feel like you to come here. scared, bro, like scared as an adult. he rub my back? This was so I remember it was so bad that you cannot you can't even hold water down Coming out both end.ro I you do that for so long that you can't even lay on a bed because your body aches. Yes. So I was seeing things. I did I was terrible. And then poor Jessica, we're in Thailand And I'm like, I need a doctor and I can't go anywhere. I literally can't move So she, poor girl, find some random dude to take her on a motorcycle to a place, which thank God that worked out. to find these doctors that would come to your room. I mean cameember my room, they hooked me up with IV. To meet in another country and go through that is crazy. Oh. I mean like I didn't I was mad that like I told Patrino, like I want to get to her I didn't even like being out of our little city with knowing where family and our doctors are. So to be in another country is like She just hopped on the back of some motorbike, dude. And then they showed up in my room and they were kind of dressed in like normal clothes and I'm like, I really hope theyre real. They're like, what procedure are we doing here? Yeah I'm like, Oh, then they hook you still the same j And then I got this like creezy like random shaman I know. They're gonna burn. But it obviously worked. And then the rest of the trip I was on these antibiotics that made me sensitive to the sun So we're in Thailand and I couldn't go in the sun ' because I' like a rash Oh man. it was a it was a bond What d wasas it early in the trip? Oh yeah, it was like the second or the second day or something. Oh it's Yeahah because we were in Bangkok one night, then the second day and then it was that night And then I was like, totally messed up Yeah. And then the rest of the trip I was just I couldn't be in the sun that long and It was just it was terrible. But it was a nice like test for early relationship. like ye. They can handle all this stripes. You know, you were bringing up snacks that people love I think one of the other hottest ones that we haven't brought up on the podcast is the rice Krispy Legion bars. I don't eat those because they're dairy, but you guys love them. Those are always gone.ud gone. You and the I staff. Well I've trained the team when they come in, probably macro remember were asking for that they Oh I wantanna say they' There's fifteen, I think And they're only like fifteen grams but small calories like one hundred ninety calories. Really? Yeah, one hundred ninety calories and protein is where am I? Oh, fifteen. Yeah. Wow. Yeah, but they taste like a rice Krispy Like an actual rice Krispy yes, dude.'re I see you eat 'em all the time. I eat 'em all time. It's like my little morning snack that I have, but and they go so fast. Wow. Yeah, to the point where I hide I hide a box. I just saw you pull out. Yeah You know what's you know whats crazy is that because we're kind of in a bubble And I don't I feel like everybody, speaking of subleance, I feel like everybody by now knows the benefits of crreatine And I was at I was at a think last night and I'm in this group and there's a woman next to me and we're talking. And she's asking me about like supplements and should I take protein powder? She's a vegan And so I mentioned crreatine. And she's like, how do you spell that? I'm like, you don't know what crreatine is? She's like No, So I'm like telling her all about it. And she had no idea. And I'm like I' listing the benefits for women. I'm like And vegan, she's going to have all kinds of b. That's what I told her. said The the data shows, well, first of all, cate teine benefits everybody, but especially if you're vegan, you'll get a boost in IQ. You'll actually get a boost in IQ from supplementing. She's like, where do I get it? better? Animal, you know, meat, but you don't eat that But you could take it in supplement form and it's vegan So it's talking about it's it reduces anxiety, increases motivation. It's going to help you with your strength. It's going to help you with your Cognitive function. so I cannot wait to hear from her. Oh know it was. Yeah. That's wild. It is weird. Yeah. So I pointed her to Legion as well because they also have really, really good source. Dude, I actually have some snack information. What too, since you guys keep bringing it up. So this is revolving around an animal. It's a shhk bird. You you ever heard of a shhk bird No. Okay, so animal knowledge. I saw I happen to bring I saw your notes and I thought it said Shrek bird. Yeah, like the cartoon. Oh no. it's not shhrek. it's shhrek. But it has this like unique bill. so it's like a hooked bill and it can't like canan't kill Pay easy. So it had to come up with like this solution, which is pretty brilliant Um it actually lives like in these Thorny kind of bushes like a, I don't know if it's like it's like this crazy long thorns some trees. It's a picture of it right there Doug has it right there. Yeahes. So what it does is it takes the prey and then impales them. Oh that's what that is right there. He's stuck he stuck another bird through the thinges through theorn a bird. So you' do that with all kinds of stuff like rodents with insects, like big insects It just skewers them. So you'll see some of these bushes with like just carcasses all over the place and they snack on them and then just like, you know, take pieces of them off. Of course you like this. like this Well, it's a brilliant bird. It's like this bird's metal f. Yeah. for sure what are you reading or watching for this to pop up? Well I don't knowember them, dude, hekes st. Yeah, did it pop up on on What you gotta give Chris? Somebody DM me this one and I was like, Oh wow, this is cool. Yeah. they know me, I think at this point. I mean, I like this stuff too. I mean that I love that nature's metal Y. Oh's on. Yeah, I love that thing. Have you guys ever seen any of that? There's a fish that has its eyeballs inside of its head But its skin is translucent. So H have you seen this? Iess. Weird. Yeah. This is super weird. And then there's a fish with human teeth. That one's my favorite. Yeah. Look at that H eyes are inside his head. but it's the barrel eye fish U, but why? Wh Yeah it's all like transparent It protects s. What is it about I know you guys are all we're all we all have this in common. This is one one of the few things that we all share in common. like we could all watch the D discovery channel and just like zone out on like I geek out on nature, yeah. Yeah. I could watch that for hour. and Katrina makes fun of me all the time about that. Like I cannot how can you just watch that? I'm like, how can you know you mean? Yeah How you not? It's so interesting. It's interesting. they have like the right music playing behind it and theor Edinburgh. Oh man I like I melt like through my bed watching it It's like hypnosis dude. It is.. Like I'll sit there and'll watch like, yeah,'s like beautiful nature and then it's like, you know, then you'll see some predator coming out nowhere and I mean, I feel like it's the closest thing to you actually because nothing trumps you being out in there, right? Like nothing like sitting on the sand and the waves crashing in the beach in front of you Being a rainforest or something like that. There's nothing like that experience in person. That's the next closest thing. Would you guys ever want to do like a safari? Oh I to ye. I'd do that. Oh yeah. Yeah. That would be so crazy Yeah to like watch a lion. I would love that, you know? Yeah, I was down a gazelle or something like that. Yeah. You ever seen the videos of saafaris where the lion or the tiger looks like it's coming after the vehicle and they try and take off. There's one video of this like saafari. and I think I don't know where it's at but it's a tiger. so it's got to be India or somewhere else like that They're driving away and the tiger runs and jumps ofps them in almost. Alost off like they can leap so far and' jump and it's like a frozen picture of it's like claws coming out. like I'm like o Oh my god, dude like the San Francisco Zoo, that huge gap between Um, you know, where the there u, where people are like watching from the f's like it's being able to cross jump over that and actually like make it it killed somebody Yeah, what? Yes Look at that, seeee? It just jumps up and just they' That's happened before. yeah. I forget. It was like somebody was taunting. There was this one video. The tiger and it just jumped up There was this one video. there's all kinds of videos of tigers taunt on cars, dude. Tigers are monsters for sure. They hunt in certain areas, they become man hunters. where they actually get the taste of human blood Well is that movie based off of a true story? Oh, I know what you're talking about. Yeah It's called like this famous tiger that was likeed to so many peopleost in the darkness. Yes, That was about lion. a lion. was Oh, that was lion. It was lion o. But it wased on a true story wasn't it? Yes, I believe so. ye. Yeah. dude. And it was for what you just said. likeike he got the smell or the taste of it, and then of a sudden there's one predator that will almost always hunt a human if sees it was a polar bear ye. Really? Yeah. If you I know they're one of the most dangous. I don't know that they will actually go hunting If you see a grizzly, it doesn't necessarily mean he's going to come hunt you and kill you. Yeah. When they say you see a polar bear Oh, Oh you're done Yeah.' sorry,ack. He's going to track you. He's come out. really? Food's so scarce. it's a survival thing. Yeah There you go. Polar bears are one of the very few animals that will actively hunt humans for food Yeah Wow. like if you see a polar bear, it the fuck Oh, you got you got to be ready L like, homeboy's gonna come. he's coming. Yeah, he's coming. you better Terrify I did not know that. Yes. very wow. If you wantan to know what it's even more terrifying. Do you know how? So like if a lion or a tiger attacks you, it'll bite your neck and kill you. If a polar bear attacks you, it just starts eating you. Yeah. Oh yeah. It doesn't kill youten. It just starts eating you for like your stomach and. It just start eating your leg and just start you just start eating you, do. Is it hyenas that eat you ass first? Is that true? Yeah I think so. you know like insides and everything. like, o God. You know, I think hyenas are one of the more unassuming animals until you see one and like when you see a hyena they'' they're big. It'll beat the crad. They. When you see all the videos., when you see you see them on TV They look so frail. They look skinny and little. But when you see them in person, they are the Disney version ye. Yeah, they're big. You ever seen those like those African gang members that So you know we have gang members here with like pit bulls. They have like spiike collars on them. They have hyenas. Yeah. And they roam around with a hyena. That's the ultimate flight. So Justin you're correct, they do start with the butt first. Yeah. This What? So it says the skin around the anus and genitals is the thinnest and easiest area to tear through. That's nice. Oh n. You know it sucks about that. If it starts if it comes after you and gets at you and then your friends save you Now you have no. Well, thanks, guys. guys should have let me dock the pro a little earlier? Yeah. . N I'm screw. This sucks. Yeah ye Ha health is the only multivitamin for kids that we here at Minepump recommend. So high health is not a candy Most multiv vitamins for kids are gummy candies, lots of sugar Not a lot of nutrients Ha health is totally different. It does taste good but doesn't have A bunch of sugar and crap And it has the right amount of nutrients that children Ne, this is a science backed multivitamin fourour kids and again, it's the only one we recommend. We recommend no other multivitamins. for children wor In other words This is the one we give our kids ourselves. So if you want your kids to fill those nutrient deficiencies to get those needs those micronutrients and you don't want to give them candy. You want something that's going to improve their health ality, helped them grow the way that they're supposed to. go to highahealth. com that's hiYa health. com Forward slash mind pump. byy the way, that'll get you fifty percent off Here comes the show First question is from Karan Singh nineteen. How do you add cardio after two to three years of just focusing on strength training? You know, this is a good question, but I feel like We would want more context Yeah why Yeahah, what do little your motivation ye. Exactly because there's There's definitely different ways I'm gonna apply this. Like is this person looking for you know, in cardiovascular endurance Do they want to just be able to get up and run? Do they have as Is there orr is this just for heart health And so there's a lot of different reasons or ways I would go about this, right? hundred percent, I would say If you're looking for athletic performance and stamina and you're fit, you're already relatively fit a couple sessions of hit cardio Twelve minutes would totally do that. Hit cardio is like where you go all out for thirty seconds and then you slow down to your heart rate comes down then repeat it That'll build that stamin and endurance very short If you just want just overall health, you're not looking to beat yourself up thirty minutes on elliptical is totally, totally fine. G steady state. Great steady state. If you're looking for like to get good at something like running, well then You need to take some time to focus on your technique and skill, and you'll probably have to take away some strength training to make room for something like that. But I'll say this, I'll add this A good routine overall fitness routine will involve some cardiovascular training. Y. I know a lot of times we talk about, you know, be careful when you do too much or whatever, but if you're looking at like a perfect routine, you're going to have a cardiovascular component because it's good a generic answer based on what you said because it aligns with how I would approach this is I love post workout twelve minutute likeike on cardio. some sort like just right after you work out, twelve minutes, I do the intense foollowed by walking or hill incline or ellipical for thirty minutes. Yeah And so you kind of get the best of both worlds. I get a little bit of that and that's three times a week Three times a week, twelve minutes of the intervals followed by a walking or hill hill or something like low steady stage for thirty minutes Perfect. Yeah I think well, yeah, I totally agree with you guys for that from a programming perspective, but I think cardio is stupid to do in the gym. I really think it's like ridiculous. You're an athlete, that's. Yeah, but like something fun. goodood Yeah. You know, this is your opportunity to go swim or like hike or, you know, like the Fisbee or point Well you No, you're right. in a perfect basketball. in a perfect world, you you it actually wouldn't be programmed in the gym. Yeah. It wouldn't I say that Wh be monotonous about? Yeah. no I say that because this is I think of the person who gets to the gym just three times a week and that's all their exercise. They're maximizing. I know. it's like you're there so that's how I put it on But if I had a client who was totally open to They love to swim or they like to pick up the ball and shoot or they love hikes Like, oh man, I would totally enoura's, there's more benefits than just fitness there. That's right. You're actually ening yourself Yeah outsidere doing it with other people. So Yeah. I had this the other day. So I agree with that Jjustice. That's such a formula. I don't know. I get that's just me. you know, I get like stuck in this whole like what we got a program and then we got to do No, you're you're right. That' That's how I go about it I don't do formal cardio right now. I'm swimming in my pool like crazy or and I go for hikes in our in our backyard. We'll go on a thirty minute walk like so that's how I do it. And I think if you can do it if you can build it into your lifestyle where you're doing physical activities outside the gym, that is the best idea. I just did this the other day. I took my kids to the park to try to fly a kite The wind wasn't cooperating. So I was running all the place trying to get this guy to take off. Yeah. And I'm getting winded. I'm running, I'm doing it. and I'm like, o, this is great. Like I'm having fun with kids they're laughing. I was getting frustrated because it wouldn't go up. but it's like this is way better than getting on to C Oh. There was another dad there by the way that was also I didn't feel so bad. I'm like, dude, am I the only guy Then there was a dad with a guy who couldn't make happen either. like all It thats just me Next question is from Main Fit Chick. If you under eat and therefore don't get enough protein and also lift heavy and get stronger in your lifts What is actually happening in your body? Are you building any muscle or is something else going on? First off, if you're getting stronger, Yeah, that's okay. So let's address that first. Very good sign. If you're getting stronger, then you're probably not losing muscle. And if you consistently get stronger, it typically correlates for the most part, almost always, with more muscle. Now if you're just lifting and you're not getting stronger, but you're pushing yourself and you're under ereating, you'll still lose muscle. And if you do it long enough, you can even have a bone loss. You can even have osteopenia. I've seen this in fitness women who strength train consistently, good program. They just under eat all the time, get a Dexas scan. osteopenia. So Uh youre you're not doing much if that's the case. But if you're getting stronger, that's a very, very good sign. Yeah, no. if you're getting stronger, that is a really good sign. To your point, you absolutely could see signs like this. and still see bike bone density go down because you are consistently under eating calories and protein. tootally. And you've what this points to, by the way, and we talk about this, the central nervous system adaptation. So there's a form there's a part of exercise and lifting weights That is skill We talk about how it's a skill. get better at lifting. And so even though you may not be building a bunch of muscle, you're getting better at lifting. technique wise, central nervous system wise, being able to recruit more Like that can all happen in a calorie deficit. And so that could be what's going on here is like you are getting better at lifting. therefore, you're seeing strength go up, but you are consistently under ereatating under any protein. you are not building any muscle and you are potentially even like losing bone density. But if you're consistently getting stronger over time and you consist eventually muscle builds the process Next question is from the Gut check What do you believe the physical standards or requirements should be for your average man and woman in their late thirties to early forties? Oh, that good that's a really good question. Yeah, I picked this because I figured it would be just a great discussion because I don't think we have a set clear what I think what you should be able to do Um, I think I think I'll say this and I say this now because I see this in myself. because I work out all the time and I eat, you know, pretty healthy all the time But I've generally lost the skill of running because I never run And I know this because then I go run and I feel like, I don't know what I'm doing And so I think on there is the ability to just run, the ability to take off and run, the ability to run without feeling pain. It's a skill that you'll lose over time. And I'm experiencing that right now And so I think being able to run is important. I think being able to squat is important, Be able to lift something overhead Being able to hip hinge is important I think being able to press and row with good technique is important. Now how strong should you be? That's a much more nuanced question. But I think the ability to do those things is probably a good place to start. I would say. Yeah, I'm going to address your run thing because I think that's an area that we could allit especially you and I would admit that we could be better at that I would I would be below my own standards on what I would want somebody who who's trying to achieve this, right? And I've thought about this a lot I think being in your thirties and forties and being able to run a sub eight mile good is a good standard. S Sub eight and with good form and techniques. so it's not like I could probably go do it right now and look really like I'm dying and dead and like not like that wouldn't be good. Look like the lizard that runs all water. Like too be able to run a sub eight minute mile I think is a pretty and I think why I say that because I know it's like a generic number and that's only eight minutes of cardiovascular, but being able to run a mile in that amount of time, you could you could probably run to It's a decent test. Yeah. and it's a decent test. It's not you it doesn't impede running one mile like that won't impede in your muscle, strength, all other things you're doing. I think if you're capable of that And then to your point, I can squat deadlift over the. Pimal patterns, like, you're strong and all those you like hip pinging and squatting and picking things up off the ground and getting up off the ground, especially too like that was a skill that it's interesting that you start, you know, putting clients down the ground. like, Okaykay, now get up and like you start figuring out how they can organize their body to make that happen. and U And I think just like definitely lifting things over your head is a skill people lose a lot as well. And so you have to intentionally do that Otherwise you get into problems with that And then running and then even, I mean, I would throw jumping in there busust me because you know, my athletic background. I think like just moving fast with acceleration decelerating you know, prevents a lot of problems and injury potentially. But also too, like it's just something that you're going have to react quickly Yeah at some point you know, outside you might slip on something or, you know, something or you doing might throw out balance. or your kid runs out in the street Yeah, you got to grab him. somethingomet. You got to react and you got to still have that ability. No, I love that you brought up get up off the floor because that sounds so silly and ridiculous, but you'd be surprised how many people lose with no hands, right? So literally get up off the ground without using your hands is a skill that a lot of people by the time they're in their forties, lose the ability to do that. So I think you should do that. I think as simple, again, I'll put the numbers to what you guys are saying, like I think being able to do ten jump boxes where you jump up and jump off the box without your knees exploding, I think is probably a really good ability to do that. I think the eight minute mile will cover your ability to take off and run and do something that. If you can run a sub eight minute mile, you're probably pretty reactive. That's not like an all out hard sprint That's fast, you know, it's fast enough be healthy to go take off after your kid or do something. I add throwing onto this because it is a basic human movement and you also lose that skill I mean, when I was a kid, I could throw hard without an issue. If I throw hard now, I'm afraid I'm going blow something out. Yeah, I'm gonna to hurt my shoulder Yeah. And it is a skill that you can lose. I mean, I guess in life you don't necessarily need it like we did, you know, a thousand years ago But the ability to throw without hurting yourself has lots of carryover to shoulder health and wrist health and stuff like that. Next question is from Lulu Williams fifteen. Should I be doing warm upp sets for every exercise and or does it depend? the level of training or the load or intensity for each specific exercise I've worked with trainers and used online workouts who haven't programmed them, so not sure what the deal is. A warm up should the goal of a warm up, the bar of of the bottom bar is to prevent injury. But if you go up a level higher A warm up should allow you to perform the exercise you're going to do smooth. Good mobility, connection, strength. Let's get into it. Yeah. if I'm doing similar exercises back to back, I don't need to keep warming up. In other words If I'm going to work out my legs and my first exercise is squats I'm going to need to do some priming to get myself set up to be able to squat properly. But after that I can go into lunges and I can go to Bulgarians without having to do a warm up each time. But if I'm doing totally different exercises, like if I'm doing squats and then the next exercise let's say it' an overhead press I may need to do some priming for that movement pattern, I would say. The level of priming and warm up that you need to do depends on the individual, reallyally skilled lifters People who have good technique and form have been working out a while Oftentimes can warm up by doing a set or two of the exercise they're about to do. Yeah. because they know adjustments is They know how to adjust. they know what to squeeze and how to tighten and get into position. But oftentimes with people who don't have a lot of experience, I have to do different priming exercises because, you know They don't know how to pull their shoulders back on the bench press properly. So we got to do something that does that first or they don't know how to get the ankle mobility right on a squat with a warm upp, with it' just a squat. So I have to do other exercises. So a lot of this depends. This is why we created Maps Prime. So Maps Prime, we have a program that you go in, you take a few tests. And then it points based off of how you do the test, it points you in directions that individualize what your priming looks like So once you have that, now you got your individual warm up for your workouts. And it's the best online of doing it short of actually working with a trainer and friendnie who can see these things. Warming up is very individualized This answer can veryary for every single person to I'm glad you brought up Prime because There are certain exercises that I do that I do no warm upp. Yeah. I don't need one. I don't need to go to go do a Barbell row, I don't need a warm upp. Go right into a barbell road no problem You get into a Barbell back squat. I absolutely have to warm up prime and and I had tond I had to spend Proably more extended time than maybe Justin has to to get into a Barbell back squat U If I do a seat a row, a lap pull down, don't need it. If I do a dumbbell chest press, I need to So there there's certain movements and that prime is designed to show you we bke we try to simplify it for the average person to just break the body up in three zones And if you fail that zone, any movements that you do within that zone, you will help by priming before you do that. If you don't fail that zone and you actually pass it really good, you could probably get away with doing movements in that zone and not have to prime and feel okay. But this is very in fact, I remember At one point as a trainer like you know, using the like the saying that, you know, learn to stretch with purpose for the first half of my training career Um, we, you know, we did these, you know, foam roll and random You know, stretches that everybody just did that were generic you know, to warm them up before it was like general war. Yeah, that's the problem. It's been that's so general forever. and it yeah, hasn't been real individualized and specific to your joint needs. Yeah, and that's not necessarily bad for you. It's better than nothing. Yeah, it's better than nothing, but it's close to a waste of time. ye It would be far better to understand blood pumping Your movement patterns, what you need to work on and really focus on those things. In fact When I know my ankles and hips are such issues that maybe even when I'm not squatting, I still might do ankle and hip stuff to continue to improve the mobility, stability and strength in those in those muscles and joints. And so It really is the individual and where they need the work. one hundred percent, Like if you're listening and you want to minimize injury, maximize connection to the exercises, you don't have a trainer in front of you u that's going to be able to do this for you Maps Prime is incredibly valuable. It's not a workout program. It sets you up before your workout program And I believe it's the summer sale applies to mathspice so it's forty percent off. So if you go to mapfitnessroducts. com use the code. Summer forty. you can get maps prrime forty percent off. and then literally just take the test and it'll point you in the right direction. Look, if you like the show You can find us also on Instagram. It's Mindpump Media. We'll see you. Thank you for listening to Mindpumper. 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 superbundle at mindpumpmedia d. comot The RGB superbundle includes maps anabolic Math 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, feels, and performs. With detailed workout blueprints and over two hundred videos, the RGB suuperbundle is like having Sal Adam and Justin as your own personal trainers At a fraction of the price, the RGB suuperbundle has a full thirty day money back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia d. comot 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. 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