2708: The Right Cardio for You (Listener Coaching)

In short

Mind Pump Podcast Episode 2708: The Right Cardio for You (Listener Coaching)

Podcast Overview

Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews
Description: In this episode, the hosts answer listener questions and discuss various topics related to fitness, nutrition, and health, emphasizing science-backed solutions and debunking myths prevalent in the fitness industry.

Episode Highlights Mind Pump Fit Tips

Best Forms of Cardio for Every Goal (2:14)
Different types of cardio are effective for different fitness goals, including endurance, fat loss, and muscle gain.

Key Discussions

Cardio and Fat Loss (15:00)
Cardio is often seen as the best method for fat loss, but the hosts argue it is not effective for this purpose.
Strength training is highlighted as a better means for losing fat while preserving muscle.
Walking is recommended as a low-impact form of cardio that aids in fat loss without sacrificing muscle.

Dads and Energy Management (23:44)
Tips for dads to minimize energy expenditure while engaging in play with kids.

Probiotics and Performance (27:21)
Probiotics are discussed in relation to their benefits for gut health and potential impacts on athletic performance.

The Dinner Time Sweet Spot (29:27)
Optimal times for dinner are discussed in relation to digestion and overall health.

Training Different Client Types (34:36)
The hardest and easiest clients to train, emphasizing the unique challenges and successes with various demographics.

Manuka Honey Benefits (41:43)
Discussion of manuka honey’s anti-inflammatory and antimicrobial properties and its benefits for recovery.

Third Man Syndrome (45:49)
A phenomenon where individuals in extreme situations sense an unseen presence providing comfort and support.

The Importance of Nutrition and Fitness at Any Age (59:46)
Encouragement that individuals can make lifestyle changes at any age, particularly focusing on a 58-year-old’s journey toward health.

Aesthetic Progress at Maintenance Calories (1:02:22)
Discussion on whether it’s feasible to achieve aesthetic goals while maintaining calorie intake.

Injury Prevention Strategies for Lifters (1:05:12)
Strategies for long-term lifters to prevent injuries as they age, emphasizing proper form and balanced training.

Mobility Training Without Sacrificing Strength (1:08:24)
Tips for incorporating mobility work without compromising strength training schedules.

Key Takeaways

Cardio Misconceptions: Cardio is not the best tool for fat loss; strength training and walking are more effective.
Strength Training: Essential for maintaining muscle while losing fat.
Long-Term Fitness: It's possible to start fitness at any age and make significant progress.
Mind-Muscle Connection: Emphasizing proper form and technique can enhance performance and reduce injury risk.
Mobility: Focusing on mobility can be integrated into strength training without sacrificing outcomes.

Transcript

Automatic transcript. May contain errors.

0:00If 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 DiStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast in the history of the entire universe. It's true. This is Mind Pump. Right in today's episode, we pick questions off of Instagram at Mind Pump Media to answer at the end of the show. The beginning is the intro, 55-minute long intro. We talk about fitness, fat loss, muscle gain, current events, family life. Again, if you want to post a question that we can pick for an episode like this, go to Instagram at Mind Pump Media.

0:39This episode is brought to you by some sponsors. The first one is Seed. This is the world's best, hands down, probiotic. Of course, probiotics help with gut health, but they also help with skin, mental health, anxiety. They can help with athletic performance, fat loss, muscle gain. It's all backed by data and science. Go check them out. Go to Seed.com forward slash Mind Pump. Use the code 25MindPump. Get 25 % off. This episode is also brought to you by Manu Kora. This is Manuka honey. That's super high in MGO. This is great for gut health, anti-inflammatory, antimicrobial. Makes a great post-workout carbohydrate source, especially for muscle recovery.

1:16Go check them out. Go to Manukora.com. That's M-A-N-U-K-O-R-A.com forward slash Mind Pump. The code Mind Pump gets you 31 % plus$25 worth of free gifts with their starter kit. Go do it. Also, this month, MAPS GLP-1 is 50 % off. This is a workout program with diet advice, supplement advice, and lifestyle guidance for people who are using a GLP-1 like Ozempic, Wagovi, semaglutide, terzepatide. Maximize fat loss. Keep the muscle on your body. Don't slow your metabolism down. Do it the right way. Go to MAPSGLP1.com. Use the code GLP50 for that half-off discount. 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.

2:08I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Cardio training. It's a form of exercise with many benefits, but the question is which form of cardio and how to do it for what goal? We're going to talk about that today. You want endurance, athleticism, fat loss, muscle gain, longevity. what are the different types of cardio? How should you do it? How should you implement it for your specific goal? Let's get into it. You see that? We care. We care about cardio. Yeah. No, it's good. I'm so glad you said that. Sometimes people get the, often I should say, people get the idea that we're like anti-cardio, but that's not true.

2:50It's because oftentimes the people that we help on the podcast, callers that call in, have a specific type of goal. and if their calories are super low, they've been dying like crazy, they want fat loss, they only can work out a couple days a week. Well, we give them the best approach to that. But nonetheless, cardio is a form of exercise and different forms of exercise, think of them as different tools in your toolbox. And some tools are great for certain jobs and not so great for other jobs. So I'd like to talk about how to implement it if one of your goals are one of those. Well, let's just, I mean, the simpler way to say this is that 90 % of the people that ask for our help primarily are looking for fat loss.

3:31And cardio is a terrible tool for fat loss. But that's not widely accepted. In fact, it's more widely accepted that the cardio is the best method for fat loss when in fact it's a terrible method that way. And so that's why I think that message comes out or sounds like we're anti-cardio. Not anti-cardio. Cardio is incredible for you. It's a healthy stamina, build stamina, exercise for the heart. Very good for you. But in the context of, Adam, I want to lose body fat. Adam, I want to lose fat. It is not a great tool. Especially in the context of, you know, to paint that picture further. You know, lots of stress.

4:09I have under eight in the past. Not very strong. You add that all up. You know, as coaches, that's what you do, right? You look at the person, look at the situation, figure out what their goal is, and then try to find the best approach, which will give them the best results, most sustainable, the one that they're most likely to maintain based off the information that you get. But let's start with endurance, okay? I think everybody knows that cardio training is the best way to improve endurance. It's a great tool for endurance. Yeah. But we do need to break up endurance into kind of subcategories.

4:43There's kind of steady state endurance. This is the kind of endurance that you're not like maxing out with your intensity, but you're sustaining a relatively high level of energy expenditure for prolonged periods of time. I just want overall endurance. I want to be able to do things for long periods of time. This is where the traditional form of cardio really does shine. This is what we refer to as steady state cardio, getting on an elliptical or a bike or a treadmill or running outside at a decent pace, but not sprinting, not even close to sprinting, but maintaining it for long periods of time.

5:24That's how you build this kind of endurance. It's the best form of exercise for that kind of endurance. Do you think different pieces of equipment lend themselves better? I have such a great question. Yes, I think some pieces of equipment are more difficult than others. So you're going to get more of a challenge. But I think the number one thing that people should consider is their ability to perform this repetitive motion with good technique. That's the most important thing to consider. Because running, in terms of energy expenditure, oxygen utilization, it's a great form of exercise for endurance.

5:58It really is. The problem with running is it's technical, and most people can't run to fatigue without form breaking down and dramatically increasing risk of injury. So for most people, I say to them, don't run unless you plan on learning how to run for a while before you actually use it for exercise. The goal really is efficiency at that point of being able to manage your energy for an extended amount of time. So that requires you to have really good mechanics. So that way you're not having to put forth more excess amount of effort just to sustain it. So again, it comes with practice and it comes with you know a lot of repetition but um you know that's something to factor in it's you want to get to a point where it pretty much feels seamless i there's a bit of a challenge though with this this statement or this conversation that we're having right now and i think that's because most people don't realize how much they suck at running yeah i'm serious i know so you you make the point right i'm listening to you and you're like you know talking about how it can lead to injury so people think in their head like oh i've i run all the time and i've never like fallen and got hurt or tore or doesn't hurt yet yeah but the the injury you're talking about is more like chronic and overuse and running uh a lot when you run with poor form repetitively it's not the the injury i'm worried about per se of you falling and breaking your kneecap or tearing your Achilles when you're doing it's the repetitive poor patterns that you're and then it creates dysfunction in the rest of the body which then relates to chronic pain yeah like knee pain and so it's a sneaky uh pain totally that happens from running and most people think because they can run and they can go out and do it and endure it that they're pretty good at it And in fact, most people actually suck at it and should probably choose a form like elliptical or sitting on a recumbent bike for that type of endurance training.

8:03It would be far safer for them, and it would create less bad patterns than running out on the concrete. Because the skill required is so much lower. Shock absorption is a big part of that whole process with the mechanics. And so if you haven't figured that out or been taught, you know, the true mechanics of that, like going out and running on the pavement is probably, you know, a horrible idea. Yes, 100%. I'll say this is true. Like anybody who understands mechanics. Okay. So coaches, trainers, especially running coaches. When you go outside and see people, we live in California. So people run every day.

8:35I see somebody running every single day at least once, typically more than once, especially when it's sunny outside. This is a very common form of exercise. it is rare that i see somebody with good mechanics in fact it's so rare that when i see it i watch them yeah like wow that's what it looks like that's a good runner it's like a beautiful thing it is absolutely so now why do we suck at it is it because we're not supposed to run no humans are actually built to run we actually have we have these big knee joints we have these big glutes we were upright we have a foot that's muscular and a shock absorbing achilles tendon our bodies actually are this is one of the reasons why uh humans were apex predators among other uh reasons is we could actually outrun most animals the thing is we just stop running when we're kids nobody runs anymore until you're like after in fifth grade or so it's like you stop running even now kids don't even well and we choose like i was gonna say we put casts on our kids feet before they can even walk that's right and so even before i mean it's crazy when you this is i was just talking to somebody who just had a kid and they were asking me like tips and things that I went through and I said, man, I tell you what, one of the things I'm so proud that we did that was such a fight with my family was making Max not wear shoes.

9:48I'm like, he, and I said, I look at his movement patterns now and like the way he squats and moves and he's got such great stability and balance. And then I see his peers and I see how something, and you can just tell which kids had shoes on their feet right away. Their knees are already caved in Are they an excessive external rotation already? Are they knocking me? Super flat-footed. Yes. And people don't, I mean, you have, what, over 7 ,000 nerves in the end of your foot. I mean, it's more than they're concentrated there than anywhere else. And so imagine, and anyone who's ever had a cast on their arm or their leg or anything knows what happens.

10:26I mean, completely atrophies. I mean, when you cast it up. And we're typically doing that, or pretty much doing that with our kids with their shoes. And they never get connected. Yeah. And so the likelihood that they're going to create good running patterns, even at a young age, as a kid, is not even good. But even then, so much better, right? Because we stop running when we're kids. Then we decide, some usually in our 20s, more likely in our 30s, hey, I'm going to get in shape. Let me start running again. And you just don't do it well. So if you want to run for endurance, the best thing you could do is hire a coach and actually practice and learn biomechanics.

11:03and it'll probably take you anywhere between six months to a year. No joke. And then at that point, you can run to fatigue and you're going to do well. Otherwise, elliptical is a great choice. Stationary bike is a great choice for that kind of endurance. I prefer hills and turf too to just hit the pavement. Yes, yes. I think hills for many people is probably more appropriate and kind of a harder walk to build that kind of endurance. Just get you more on your forefoot. That's right. Now let's talk about athleticism, right? What about the kind of endurance you need for athleticism? Nothing will build stamina for athleticism like practicing the sport you want to get increased stamina for.

11:39So you can build lots of stamina outside of your sport, and there's going to be a large carryover to your sport. But because athletics and sports require so much skill and technique, there's going to be a loss of efficiency in your movement that's going to reduce some of the carryover. So if you want to get better at soccer, if you want more endurance for jujitsu or boxing or whatever sport, practice more of that sport. Nothing will do it better than the practice of that sport. You'll build the athleticism that you're looking for because the carryover is already there because you're playing that exact thing.

12:13Yeah, just keep drilling and pay attention to your rest periods and you can kind of manipulate those rest periods. but doing that specific skill training, you know, for a little bit longer period of time and building off of that. This is so dramatic. Could you paint the picture on, like, how little of practicing the actual sport has carryover versus just having stamina? In other words, I'm going to compete with somebody in an endurance foot race, running, okay? And I'm starting from nothing. I don't do anything really at all cardiovascular-wise. but in a month I'm going to race this guy who's a swimmer, who swims for endurance every single day.

12:57And he's in incredible shape, swims for hours every day. And so he's not even going to practice running. He's like, I already have incredible endurance. I think I could smoke at him. Great choice, too. Terrible care of him. How little of running you think I have to do a week to compete or beat that person? I mean, if you got decent at running in a month, you're going to be pretty competitive so long as you have some athleticism there. you know uh another example i remember experiencing this myself i'll tell a personal example at one point i was uh doing jiu-jitsu brazilian jiu-jitsu four days a week plus some additional exercise outside with strength training and at my peak i mean i could go uh match after match after match probably five or six in a row and just be able to hang like i had crazy stamina yeah then uh i had a friend of mine who was a boxer and he's like hey sal would you like to learn boxing i'm like of course i'm doing jujitsu let me learn some some some striking and i did boxing drills with i was gassed yeah i was so gassed i'm like i can't and he's like it's different two rounds in too yeah he's like it's totally like four minutes four minutes in and you're done yeah it was so inefficient with my movement in boxing every every punch i threw every movement i did was like wasting twice as much energy as i should so yeah uh you want to get good with stamina at your sport I hear athletes will say this all the time.

14:11How do I get more endurance for this sport? Practice that sport. Nothing will beat that. Then we get to fat loss. And Adam made a very strong statement in the beginning that cardio is a terrible way to burn body fat. That's true. So how would you do cardio then to assist in fat loss? Well, here's what you do. Strength training is a great form of exercise for fat loss because of its muscle building effect and hormone effect and metabolism boosting effect. All the stuff we talk about on the show many times. what kind of cardio can add to that to assist? The kind of cardio that simply improves your health.

14:42Walking. Walking is a phenomenal form of exercise to complement strength training. Just more activity. It doesn't take away from your body's ability to adapt to the strength training. It's actually recuperative, really doesn't break things down. Pretty easy to do. It's healthy. It improves your health overall. And if you're healthier, the strength training is more effective. This is the form of exercise that we recommend cardio-wise to most people when they call in and they're like, hey, I'm interested in fat loss. And people have to understand why and how that makes sense, right? So let's say somebody decides they're just going to walk more and the other person goes, oh, I'm going to start doing cardio one hour a day every day.

15:19And the person who was walking only loses two pounds after two weeks. But the person who decided to run every single day lost six pounds. But at the end of the – the person who lost six pounds more than likely are going to have lost three of muscle, three of fat. And the person who lost two lost all body fat. So who's in a better situation? So that person who only lost body fat because they chose just to increase activity in order to create the calorie deficit and didn't push and do cardio, hopefully will, most likely will have kept the muscle so long as everything else is good diet-wise, everything else, training regimens, balance.

15:55They'll have lost just body fat. The person who lost four more pounds than the other person also sacrificed muscle. So even if they lost one more pound of fat in that scenario that I just painted, they're in a worse situation than the person who kept all their muscle. I don't think people know how to wrap their brain around that's what's happening in that situation. And just take that scenario out double the time and make it now 12 pounds versus four pounds. Just keep doubling it. And that's the path of the person who is going the route of using cardio as a fat loss tool is more than likely they're also going to end up sacrificing some of their muscle.

16:31and the person who just goes about more activity but stays with strength training is more likely just going to lose body fat. And that's because when you're challenging that kind of endurance with cardio, you're sending a competing signal to the body because a muscle that is big is not a cardiovascularly efficient muscle. Okay. So if you want more muscle, less body fat, you want body composition change, strength train, good diet, and then you can add walking for the health benefits it's funny i had this conversation with my daughter my daughter super into strength training now she's only 15 and she wants to build muscle to my delight right so she tells me this all the time i can't i want to get jacked and it's like a tear comes down right but she's lifting weights and then she now she's about to get ready to uh to start soccer season she wants to try out for the soccer team she played last year wants to play again and so i'm like okay we got to start conditioning like you got to build endurance like if you got all the strength now you that you've built through strength training but you're gonna get your butt kicked on the field because you need some endurance and stamina.

17:29So she's like, cool, give me some conditioning, you know, stuff to do. So I'm having to do drills and some, you know, hit cardio and stuff like that. And then of course she comes back and she goes, am I going to lose gains or am I going to be able to build as much muscle? I'm like, no. Well, how do I do both? You can't. That's not how it works. I said, if you want the muscle and you want that sculpted look, then you strength train and you walk. But if you want endurance with this, it's a combination now. And so I painted, I use the example that I've used before the analogy i've used on the show where i said you know you know when you play video games and you have a hundred points that you could build up your character with and you have endurance speed flexibility strength like you have to allocate the points and if you put all your points on one then the others don't have any that's how it works with performance but yeah when it comes to fat loss if it's just pure fat loss okay which by the way a lot of people are just i just want pure fat loss i don't care about endurance and stamina fine uh but there are health benefits to endurance and stamina as well so consider that nonetheless you just want fat loss performance benefits yeah that's right if you just want fat loss then just just walk do the strength training focus on diet that'll make that happen next up is muscle gain cardio for muscle gain what are you guys talking about i thought you just said here's what you do when you want that kind of stamina that contributes to muscle gain you do high reps yeah you do higher reps that's awesome novel stimulus that's right immediate go do a set of 20 reps in the squat there's now you're getting some strength stamina and you're also building some muscle dude to be honest that the stamina that that's derived from high rep squats and dead lifting and movements like that it's crazy how much it translates it definitely translates real world yes but you wouldn't think that you know when you go to run yeah you feel it oh yeah no you're you're and anyone who's ever done 20 rep squats will tell you it's brutal it is brutal but man you you do it enough times and you'll get adapted and you'll you'll build some endurance and that endurance carries over real world for most things that you'll ever even need endurance right now it won't make you the best uh 10 mile runner you know if you're gonna run 10 mile but if you need to go sprint for a mile with that and you do 20 you'd be surprised how far that'll get you or you got to go move some furniture you got to do some you know work that requires some stamina like that strength stamina is what we're talking about especially like explosive sports and again you want to kind of mirror what your sport like the demands of it in terms of intensity and i also think of like work capacity in this regard yes so you know you being able to sustain a type of tension or you know hold weight for a certain amount of time like you need that skill that's a skill that you need that it'll actually like benefit just your regular workouts when you're not quite as focused on endurance it's going to improve your overall performance you know it's a good program that uh that we have that has this map strong yep map strong the work sessions in there it's strength endurance and it opens up with the first uh phase is high rep yes it's 20 rep stuff so no incredible for this yeah and you know uh old school bodybuilders had a lot of strength stamina i mean they're doing you know workouts with 40 sets and the resting short, you know.

20:33Well, you guys remember, I mean, this was one of my favorite programs to create because I felt like we all kind of learned something from working with Robert Oberus because he was the one that told us how important the endurance training was to strong men. I mean, initially when we went into that program, we had ideas of, we knew what the lifts, we could program for getting someone strong in that. And he was the one that really was just like, oh no, you need way more endurance. than you would think. And it's like, oh my God, like, okay. So that's, it flipped the programming on its head a little bit with how we went about it, which is why that program is so unique when you look at the work sessions and you look at the first phase where it's 20 reps.

21:12Yeah, I know. If you look at like a strong, like a good example is like Atlas stones, when they're lifting stone after stone, after stone, after stone. Yeah, no breaks in between. You need to be strong, obviously. One of those stones, most people couldn't even roll, but you also need to have strength endurance to be able to repeat that over and over again. Lastly, longevity. what kind of cardio is going to give me the best longevity? Walking. Yeah, walking. And if you threw in the occasional, you know, challenging form of cardio would be great. But walking overall, because people can still walk with good technique.

21:43It's not going to cause injury. It's recuperative. It's good activity. It doesn't require equipment. When I factor in the consistency that gets baked in with walking because of all those factors, it's the best. form of exercise or should I say cardio for longevity in combination with some strength, training, mobility and you've got yourself a really, really good program. Do you guys have any favorite cardio machines for yourselves that you guys have used? Elliptical. I mean, elliptical has been I like the assault bike. He's an athlete, bro. It's terrible. The jump rope. It's like bottom of the list.

22:25I mean, I got into rowing for a bit. I got a kick out of rowing, and I guess that's kind of in the same world as the salt bike. And I'm not saying there's not benefits to that at all. That's a tough one. You want to build like max. The reason why I like elliptical so much is just because of the zero impact. I mean, there's no impact. And I could still, I could do hit style on it where I could pick it up really fast and spike my heart rate. it's real easy for me to do it like lists cardio just real steady state cruising on it um entry level for anybody so if i could have a client that has issues chronic pain um and and i can put them on that and i'm not concerned uh about doing any more damage or hurting them more so the elliptical was always uh a go-to um machine for me and and myself i mean i do a lot of incline walking too so incline walking is you know to justin's point about i love the hill stuff like I love hill, and that feels really good on the joints to be at an incline than it does to be on flat ground.

23:28So if you catch me at the gym doing cardio, which I do occasionally, you'll see me on the elliptical or doing an incline walk almost always. I liked the Versa Climber at one point. Remember that bad boy? Those are brutal. Brutal. Good, though. Ten minutes. Yeah, those are good. Ten minutes and I'm done. Those are good, too. Yeah, yeah, really good. Speaking of running, I got to tell you guys about it. It's so funny. After church, they have a playground at our church, and we took the kids there. and you see parents with their kids and stuff. And there was a younger dad there with his kids, a friend of mine, and he was laughing at how I was playing with my son.

24:02And so I just, I was like, listen, I said, you're a young dad. You're going to figure this out. But there are hacks. In fact, on our walk here today, Adam, you brought this up. There are dad hacks to playing with your kids that will minimize the amount of energy expenditure that you're going to have to put. Because kids, it's wild to me sometimes seeing my kids run and play. It's endless. how and talk how well yeah just aren't you tired right now we've been running for an hour and a half you're not even tired yeah but when we play we were at the playground and what he does my son's like chase me so i'm like all right i'll chase you i don't chase him i just cut him off cut off angles that's all i do yeah i walk i walk and cut him off and he sprints that's all i do but you would broaden that up we were talking about i want my uh my sister my sister uh is very close to my son and they and they get to spend a time with each other probably once a month or so they see each other and uh part of why he loves her is because she is 100 all in on him what he wants to do does all the voices plays whatever game he wants to play and doesn't stop she just she literally and that's why he just loves being with her because he gets to do what he wants to do non-stop but boy i see her after a day with him and she is just spent to the point where a lot of times she'll tell me like hey hey brother i need to i just need a break for a little bit i'm like i got you but you know that's the difference between her and me because i spent a ton of time with my son too but it's just like i've learned strategies around like what games we play to give dad a break for a little bit yeah it's like oh it's a it's time for guess who for a while yeah i have some fun ones i just get them in a on a arm lock and then we start wrestling and then i just pin them on the ground just leave it yeah because then use your body mask to kind to like wear them out oh i have i have a game where i lay on the couch and then i go and they pretend to wake me up so that's all i'm doing and then they wake me up and i go ah it's a good it's a good 30 40 minutes just like and i pretend to snore but really i'm just like i just want to lay down my wife got me a shirt once it's a joke and it had uh like roads on it So you can lay on the floor and your kid can play.

26:10Play in the car? Yeah, yeah. Oh, my God. Is that really what it's supposed to be for? It was a joke. Oh, that's hilarious. Yeah. There's videos like that online where it's like dad hack videos where there was a dad drinking a beer, and he had a long rope attached to a swing, and he would just pull it and let his kid swing back and forth while he was drinking the beer. The baseball one was one of my favorites, the dad who put the T-ball on a fishing pole line. Yeah, fishing line. So he had a fishing pole line. Oh, yeah. And the kid would whack, you know, and then he just reel it all the way back in.

26:42I mean, anybody that's a dad knows, like, you have to come up with some stuff like that. I don't care how fit and athletic you are. You ain't keeping up with it. No, you come home from work. You're not keeping up with a three-year-old. I don't care. Come on, now. You'd be in the best shape of your life. No, dude. And a three-year-old still will bury you. They'll bury you. I'm an all-time quarterback now. That would never happen. Yeah, yeah. Go long. Go long. Go long. No, further. Further. run this route again there was there was one where his dad was laying down and his kids were all competing to see who could draw him the best while he was taking a nap these are all great these are my favorite ones it's a little bit about it was great with their cardio advice yeah dude anyway i gotta tell you hey i gotta tell you guys dude so you know how i've been pulling up studies on fat loss muscle gain performance as it's connected on based on studies like new studies to probiotic use oh yeah that's tripping wild there's always studies now that are showing that probiotics assist in fat loss do you assist in muscle gain i was gonna say do you think it's gonna make it into more of the sports performance category yep i think it's gonna be i think it's gonna be because i mean historically it's a wellness supplement right you would you and it was gut health yeah and i would almost argue 10 years ago we put it in the hippie dippy side not a lot of uh muscle building fat loss people were talking about probiotics at all no but you think it's to make its way into that yes because uh fat loss is a much bigger market so if the probiotic can promote the fat loss effects they're going to sell way more but it's backed by data instead so anyway where i'm going with this is we partner with seed and uh just for people that know they're literally the best probiotic they have the best scientists the best data the best you remember how long it's been best scientists six six years they're they're good they're the best like they're in a different category when it comes to probiotics anyway i've been using them for a while and i ran out for a while.

28:29Okay. So I hadn't used them for a while. So for whatever reason they hadn't sent any, I told Jerry, our assistant, Hey, get me some more started using them again. This time. I'm like, let me pay attention to see if I notice any performance benefits or any other effects that maybe I didn't notice before. Cause all I ever pay attention to was, with, with probiotics was gut health, digestion, you know, how, how, how good I feel after meals or when I use the restroom, that kind of stuff, which I always noticed. Here's what I noticed. Uh, two things out the gates more stamina and better sleep better sleep so taking them at night better sleep's a huge selling yes dude because you take seed recommends you take it before bed so that's what i've been that's what i've been doing and my sleep is it just before bed what is it because it's improving that digestive system what i mean what is neurotransmitter production uh reduced inflammation gut health it's got to be all of those things just because you're going to bed feeling way better probably i wake up less in the middle of night yeah from taking it that's It's pretty cool, right?

29:26Yeah. Do you guys have a time? I've wanted to get it down to the hour and figure this out. I just know there's a difference. I have a habit of eating late, right? Of eating something after dinner, 10 o 'clock at night. Ice cream. Yeah, yeah. Sometimes it is that. And so, I mean, other times I make good choices and I still use things like Magic Spoon a lot. And this is also when I do Greek yogurt and some of that. But nonetheless, I definitely have a habit of eating later. I do know when I stick to a meal, my last dinner just being dinner, I do tend to sleep better. What I haven't done is actually been real consistent with different hour marks to figure out, oh, there it is.

30:05When I go four hours before, two hours, or one hour before bedtime, have you guys? Oh, yeah. If I cross eight, I'm fucked. Yeah. As I say, you're more sensitive to that. For bed, usually 11. Okay. So it's like four hours, basically. So you know. You know that. Definitive. Yeah, it's like I've tested it. Yeah, I was going to say, you're more – I know that's been something that you've dealt with a lot, and so you know like 8 o 'clock, you shut it down no matter what. Yeah. Even the kids know it now too. It's just – it's annoying. It's like they're trying to be helpful, but like, yeah, Courtney will make something, and then it's taking a bit longer, and it's cooking, you know, for everybody to have a treat, and then it's just like it's past that point, and I'm like, I can't.

30:48Oh, so you brought that up. I heard you say that the other day. is that the reason why you chose not to eat what because you i thought you made a comment the other day about she was making some new dish yeah and it ended up being later when it got done and you'll opt out tonight i just won't eat yeah wow i've had to do that and i've i you know it's it's one of those give and take things because it's like she's making a meal or like you know i want to make sure that sure i yeah like i respect that and honor that but it's like i she knows she knows now too like she's seen me get up in the middle of the night and you know and i'll like throw up it's so bad like i have such bad heartburn and everything else and so it's just like it's not even worth it yeah wow yeah so you've nailed it down to that yeah if for me i'm uh i if i i can have a protein shake right before bed if it's like 20 25 grams and i'm okay otherwise um if i because i go to bed usually 9 30 it's typically 6 6 30 the that i feel best yeah i also notice for me um again i haven't got down to the hour and the time but i also notice a difference on trained days versus untrained days too it's like my body wants way less calories on a untrained day and if i over consume and late on the day oh i'm up then you're screwed yeah i'm screwed whereas if i had like a really good training session that day it seems that i can still get away with that greek yogurt late at night and still feel pretty good and be fine i hate i look i god i reminisce on the days when it didn't matter you know what though okay we've speculated on this did it not matter or were you just so I was like taking more Tums.

32:16Were you just so naive to it? No, dude, for sleep, it definitely didn't matter. I could eat a pizza, go to bed, and that was fine. I think I'm convinced that I was just so naive to it that I didn't. No, you're getting old, bro. Because I also used to think that just like unnatural stools were normal. You know what I'm saying? It wasn't until I got older that I really like, I'm so in tune with that now that it's just like, oh, that's awful a little bit. I'm like, oh, I'm paying attention. When I was younger, that happened all the time. I was all over the place. Yeah. There was no consistency with that.

32:52Who knows? And I just thought everybody was like that. I just thought that, you know, you just had to roll the dice. Unless it was really bad. You're right. Because unless it was really bad. Yeah, I'm not talking about like that, but I'm just off. I'm very aware. I mean, is that like an old man thing too that you become aware of? I think I just could recover better, you know? So you would just think it didn't cause that big of a issue. You're just more resilient when you're 20. It's more like that stuff. You bounce back. So I think it's more of that, Sal. I think we were probably just as impacted.

33:19And maybe there's a little bit of the, obviously the compounding of decades of continuing that way that you are a little worse. But I bet we weren't good back then too. Dude, I don't know, man. I used to work in the gym. I mean, I was a kid. So this is like, I was like early 20s, you know, 19, 20, 21. I'd finish work at not, so I'd be there all day. I'd come home by 10. And I'd hang out till 1130 midnight. I'd wake up at six every day, every single day. And I was fine. I felt fine the whole time. So I don't know. I can't do that now. If I do that now. Because of all your age and your experience, and you know you were a really smart kid too, do you think that the average consumer should really pay attention to the age of the person that you're getting advice from?

34:11I definitely think experience makes a difference. It does. Of course it does. Yeah. Of course it does. Because you can have all the book smarts in the world at 30 years old or 25 years old and really understand anatomy, physiology, and training programming and all those things like that. But until you've reached an age of like when a lot of these things start to change. Personally, and how many people have you actually trained and coached through that process? I wasn't a good, look, I've been training people since I was 18. I probably wasn't good until I was in my early thirties until I was in my early thirties.

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34:45I was really good. I feel that too. I don't, I don't think I, I didn't, I at least I didn't think of myself as that good. Yeah. Yeah. I think in my twenties that I was good with people and I knew, I knew, I knew I was good with people. I cared. Um, I was passionate about it. I did the courses. I was thirsty for knowledge. So I was always learning, growing. And so, so to a lot of my clients, they probably thought I was good, but I don't think I really thought I was good. No, one of the biggest mistakes I would make back then, because that can be very convincing, right? I can motivate people and inspire people.

35:15And this is what I leaned on when I was a kid. Yeah. So I'd get a client that's like, oh, I don't know if I'm going to do that. And I would just motivate and inspire them to do all these big changes. And then, you know, of course, they couldn't stay consistent because I was setting them up for failure. That took me 10 years to figure out. I remember I was 28 when I started to shift the client that I took. So most of my career, I remember I was managing, So I had a small group of people I was training. I wasn't training like a training volume like Justin was. Justin trained a lot more clients later in his life.

35:45So, and I used to early on take just my favorite five or 10 clients that I'd be helping. And that's how towards the end of my career, when that confidence was built, I used to ask for the hardest client, right? Like I would tell my staff, my trainers or the kids that were sales, like when you get that person who has got dysfunction, has struggled their whole life with that, I'll take that now. And that wasn't until then did I have that confidence of like, okay. The hardest clients taught me the most. Yeah. They taught me the most about being a good trainer. The ones that challenged my preconceived notions of what I thought was right.

36:22You know, I had a client once that just did better not eating most meat, which most people are not like that. Most people are not like that. Totally shook my paradigm apart. And we broke everything down. I'm like, oh, my God, he does feel better. I guess there is a big individual variance. I remember that distinctly because I argued with him for months. When I say to you guys, hardest client to challenge, what pops in your mind? Like when I say hardest person for you to help, what pops in your mind first? You mean generally or specifically? Generally, yeah. Like a type of client, which we've trained all types, that comes to mind right away when I say - High level competitive ex-athlete.

37:04Yeah. Okay. Interesting. And also very knowledgeable. yeah well mainly because they come in with all those preconceived ideas of how it's all supposed to be and like they're coming in with like a lot of demands and i'd have to like you know work with that and like really like dissect it and steer it better i would say menopausal women yeah there were i had such a i did well with them but that's because i was i don't know i didn't really know how to navigate i struggled so much with that early on in my career i just did not totally different hormone profile yeah i didn't have the i didn't have the the knowledge and understanding around hormones and how much of an impact they made and even if they went and got their blood work and came back and told me this was up this is down all the things like that i would be like uh what do i do yeah um and it felt like nothing worked you know and they those clients a lot of times seemed like they were the clients that would adhere to what i was saying within the the scale or the thing wouldn't move in any direction and so when i think of hard client that was like the hardest yeah when hormones are really off and you don't really know that's the issue yeah yeah oh good point yeah that's where i figured that out that's true because i remember i figured that out later and then i would work with hormone specialists yes because when we went in our first decade of training so i'm thinking from 20 to 30 years old you're nothing about they're very yeah we weren't really you weren't that wasn't a major conversation it wasn't talked about i don't know the certifications didn't even cover any of that so i would it was like i felt like i always I would fail that client all the time because I didn't even know where to refer them.

38:34I didn't have the answers to them. So that was my, I'd say those were my clients that you, you did generally best with or the ones that you really, yeah. The ones that you really had the most success with besides the easy one, of course. Oh, I'll take type a to the type a CEO. Yep. I got a theory right now. Let's, let's go all the way around. Okay. I have a theory too, around why that is. I think it's the people that you identify. I was going to say that. Yeah. Yeah. I do. I think, I think if you identify with them, you, you see the pitfalls better. You know what I'm saying? And it might speak to them too.

39:03Yeah. And exactly. You can relate, which that's such a big part of training is the ability to relate to all clients. It's obviously easier to relate to somebody who you go, Oh yeah, I operate like that. So, and let me tell you, I've learned this doesn't work. And I bet you think that's a good idea. It's not a good idea. And so you do better. So, uh, yeah, no, I, I tend to gravitate, uh, gravitate to the, uh, type a or cortisol junkie, like highly motivated entrepreneur business executive. Yeah. Somebody and that kind of like life demanding, like always on the go, always having to answer phone calls.

39:36Was that you also? Yeah. Oh, wow. Yeah, that was my main demographic that I got. That's true, huh? For a while. For me, I did really well with doctors. Well, old people, because that's because I just loved. No, just because you looked old. Yeah, that's right. No, I love. At some point, I hope that washes out. You know what I mean? I keep looking older than my age. I thought that was going to change at some point. I like doctors, science, you know, like psychologists, psychiatrists, doctors, surgeons. I always did really well with them because I could communicate with them in a way that I guess would make it with them.

40:12I did too, but not for the same reasons you did. This was actually what taught me, I think, a really good lesson I was trying to teach to our trainers. I knew I was dumber than you, and I would not even try and pretend like I wasn't. You know what I'm saying? like you want it you want to fail with a doctor client or a brilliant client is try and act smarter than you really are be wrong yes so ability out the way so yeah i mean i in in those those types of clients uh you know feeding into the ego and telling them oh man i'm so excited i can't wait to learn you know approaching it that way versus trying to act like i'm a super smart trainer i know i know all these things because you slip and i because i made that mistake i made the mistake of pretending to be smarter than i am with someone like that and they expose that and then you lost all credibility and trust with that so for me it was the reverse because uh they would assume that you weren't that smart and then you surprised them and i would surprise them with something and then they'd say how did you oh that's interesting and then right away there would be some see that's really cool because we both had the success with those types of clients but for different reasons yeah you know i'm saying well this is this is listen this speaks the coach they like you they look at me they go like you're probably a dumb trainer like you're right.

41:24You know a lot more of me. And you were like, you were like, okay, let them think that. And then like, whoa, two words. Pentechondria. I just pulled right back to work. It's like, keep moving. Like, yeah, that's interesting. That's nice. Two more sets. Two more reps. You're good, dude. No, that's great. Anyway, I want to talk about one of our partners, Monocora. That if I've been looking into the, the data on the compounds in that type of honey, It's interesting. The anti-inflammatory effects and the antimicrobial effects of that is pretty remarkable. So I've been using it as a post-workout, and I'm going to kind of let you guys know what I notice that I'm getting from it.

42:06But it's really fascinating to see. You know that they've used that to clean wounds, to heal skin, because of some of its natural antimicrobial, anti-inflammatory effects? That's crazy. It's pretty wild. yeah honey is a bit uh okay so salt at one point there was wars oh yeah did we ever i mean i would think honey would be something like that oh yeah because of milk and honey why do you think they say that oh i don't know that what is that well milk uh is that mean that means the a land that is fertile yeah that is fertile like honey was i mean that's that's the nature's candy yeah and you have to get through bees in order to get it so it's calorie dense you don't have people don't have any side effects from it it's like gives you fuel and energy it tastes amazing doesn't go bad so it's like to me i would think it's something that would have been fought over isn't that wild you could leave honey out doug fact check me on that but i'm pretty sure honey you could just leave it out forever i feel like they found something from the jurassic period or something it just crystallizes yeah but it doesn't go bad it doesn't grow bacteria or anything like that because of its antimicrobial...

43:16So explain to me, it's Manukora. Manukora. Manukora is the brand that we're working with. Manuka honey is the thing. And describe to me what is unique about that honey versus your typical, my neighbor who has beehives and I get my honey from him. Yeah, Doug, look up our brand because I want to get the numbers correct. Yeah, you can leave honey out forever. Yeah. Wow. Yeah, it doesn't grow bacteria. Isn't that wild? All right, Doug, look up the company we work with, Manukora, because they have... Oh, here it comes. Okay, what is the compound in there? I don't want to get it wrong that it's high in that other...

43:53So M-G-O. Okay, so M-G-O is you find higher amounts of Manuka honey. Manukora is twice or three times higher than other... Now, is this because of where the bees are as far as what's the landscape flowers and stuff that it's around? It's not a plant that it gets the politics. So it matters where these bees are from. So it's less about, it's not like a type of a bee that's producing something unique. It's that they are going and they're feeding on all the different flowers. Honey is very interesting. You know, it helps. We've talked about this before too. Honey that is local helps with allergies.

44:33Yeah. Because you start to consume some of the pollen and stuff that's in the area in a form that typically won't bother you. And then your body builds up or reduces its immune response. Didn't you say you were doing that for a while? Yes, it's a huge difference. So I have lived obviously in a bunch of different spot houses and I've had allergies my entire life. And I've had allergy seasons where I have to take an allergy pill during the season every single day. And then I've had other seasons like this season where I think I literally took one, maybe two allergy pills all this year. And I attribute it to things like that.

45:13Local honey. Yeah. Right now I have a neighbor who lives next door to me that has bees. That is literally, his bees are - How much honey do you have then on a daily basis? Just like a little teaspoon or something? Yeah, a little teaspoon. I put it in tea a lot of times. We drink a lot of tea at my house. And so a lot of times I'll put it in the tea at night. Sometimes I'll just take it straight. But yeah, I normally just mix it in tea. And I wouldn't even say it's every day even. it's just you know i just make it a point to do it where it's not like something that would organically pop up in my diet every day i also love to drizzle it over the greek yogurt thing that i do that's right so i go greek yogurt the blueberries granola and then drizzle that honey over and it's like and so i do that dish quite a bit uh doug i want you to type something in and look it up for me because i want to this this is it's a really interesting phenomenon i'm i bet justin knows about it if he doesn't i'd be surprised have you guys heard of third man syndrome before have you heard of this i feel like i have so type this in this is a real thing third man this is a real thing that happens and they try to explain the like when you're the when you're the other guy that's like me is that why he thinks justin third wheel there's two guys on a podcast there's the other guy syndrome third guy syndrome man i'm a syndrome that's not what it means what's your nickname syndrome so this is the phenomena of sensing an unseen often comforting presence during a period of extreme stress or a near death experience so this is like hikers or climbers on like Mount Everest and they're up there and there's oh my god I'm struggling and suddenly there's a third person there that's comforting them talking to them encouraging them and it's a real phenomena Okay, wait a second.

46:56Oh, so they believe they sense a presence of a third person. They sense a presence, sometimes talk to them. Sometimes it gives them advice that actually turns out to be true and helps them. Like, oh, this one's your guardian angel. I mean, that's what I'm thinking, like, you know. I didn't know that was a thing. Although I've always thought there's something very unique and special to the guy who can climb up Half Dome, put two little screws in the rock, and sleep through the night. Oh, what are you doing? I mean, that just, I can't even. What are you doing? I can't even wrap my brain around. I'm getting sweaty.

47:27Yeah, the ability to do that and to be calm is just that you have to have. Bro, I went to Yosemite and I slept. What are those? They're not like tents. They're like permanent tents. What are they called? Are they yurts? Is that what they're called? Yeah, yurts. Okay. They have yurts there, right? I couldn't sleep all night because I'm like a bear could easily come inside this. All night. I couldn't imagine sleeping on a cliff. No, that is about to get the cliff because I'm like tossing turning, dude. I'm off. Yeah. you're having a bad dream now i know there is there is i do know there's a factor that that it's played in there and i believe they i think they talked about this in that that movie or that documentary solo where something to do with the frontal lobe that their perception of uh of like they basically are numb all the time yeah exactly they're basically they have to do things that are literally you know flirting with death for them to feel alive so well yeah what you you and i might feel like from the light, like driving fast, you get an adrenaline rush.

48:25That person needs to be near death to feel even remotely close to the adrenaline rush that you get from driving fast, which that has to be, right? I would think that everybody who can do that has to have some form of that. I bet you, I wonder if super high performing fighter jet pilots, astronauts, like they have something like that, right? Cause they have to be able to, they get calmer during these extremely stressful situations. Yeah. Like these people who are signing up, have you seen these people signing up to go to Mars? Oh, yeah. They're not coming back. They know they're not coming back.

48:59Yeah, I'll go to Mars. I'll leave Earth. Didn't they just selected some lady, I think? Dude, what are you doing, lady? You're going to be the only lady on Mars with dudes? A more hostile environment than actually like the depths of our oceans. Yeah. And you're going to go live there forever? Like what do you think? That's not safe. What are you doing? Is it considered more hostile than the depths of our oceans? Is that true? I would assume so. Oh, did you just make that statement up, Justin? Because he said it so confidently. I was like, whoa, is that true? They've said that before because it's like getting there, if you factor in all the opposing forces, then yes.

49:33I mean, yeah, you do have like crazy pressure that will, you know, you'll implode in our depths of the oceans. So Alyssa Carson has expressed interest, but nobody's officially. Oh. Justin you know this don't you what percentage of the ocean have we like still explored very little we know more about the moon is it literally more than half that we haven't it's way more than half that we have explored oh yeah bro the ocean is so vast you gotta look that up Doug yeah let's look that up more than 80 % oh that says 99.99 % of the ocean floor That's a YouTube video, though. Let's see what the actual number.

50:18Let me see. 80 % remains. Wow. AI mode. Let's see what that says. That is crazy when you think about it. Yeah, it is. Over 80%. Yeah. Wow. We've literally only discovered 20 % of what's underneath us. That's so hard to get down there. Well, I guess that's the point of it. It's like there's so much to discover here still, and we're, like, deciding to go, you know, years away and discover a new planet. How long does it take to get to Mars? Do you know that? Isn't it three years? A couple years. I thought it was three. Yeah, it sounds about right. Can you imagine that floating in space for two years?

50:51No, no. And then you're so... In a tin can. No. And then you get there, and that's where you're at now? Six to nine months. Oh. Okay. So you don't know why it was way off. Maybe if you did a round trip, it was supposed to be three years in total. Is that right? Because you do lose time, don't you? Don't you lose time? Six to nine months? Why? No, I don't think it's like... What's that movie? so there's an ideal launch window that happens every 26 months so maybe once you get up there oh so that's probably have to wait so that's why i would take a couple years yeah because you can't just go at any time oh yeah nope last thing i would ever do is fly away from earth for that long yeah just something that has nothing that's yeah the radiation belt in and out or anything there's nothing there that you can go to what are you gonna do well and two that they're gonna have to i heard i heard like a speculation of why elon musk is like he has all the businesses that he has right he's got the boring business he's got the robots and he's got you know the the ai and all the things so it can all he can send them all you know early to mars so that way he can drill because a lot of it has to be underground uh you know for you know building the the actual community and and a lot of the buildings and things to live there and like farm and do all the agriculture eventually eventually okay i don't understand because to your point we there's so much land that we haven't i mean there's there's deserts for long for you know hundreds of miles and there's there's places that we could go build or dig here yep why go all the way there in a place that is more dangerous has less i don't understand i don't understand what's the commercial value of it i don't think there is anything it's just the explorer yeah i think this is the adventure part of it you know that's just like something to drive towards it like uh i think it's a society thing everybody wants to kind of get behind something and they work towards something do you guys think in the future so there is abundant uh yeah but with the cost of bringing it back and stuff doesn't make it do you guys think at some point that we start a colony on mars how long do you think before they decide to uh rebel against us and create their own that's what happens every Every colony.

53:01I know. The U.S. did that to Great Britain. Oh, for sure. We're our own country now. So at some point, they're going to be over there and be like, you know what? We're not going to listen to Earth anymore. Here's our flag. Good luck with that. I heard that India and China now have gone to the moon. And before, there's this agreement that they wouldn't film a lot of certain sides of the moon. And they're not going to abide by this agreement. And so they're going to live stream once they're there. That was what I heard they were speculating. Well, the agreement is no one can build a base on the moon because that would put you at a massive military advantage, I think.

53:40But they've actually been able to hit like – so they were able to shoot past and go to the backside of the moon, India. So here are the two – scroll up a little bit. Here are the two rockets that went up there. Tell me which one you think is Indian and which one is from China. Stupid. chandryan and the chain which would

54:06sorry yes only one i have no idea wow this is a hard game sorry about that everybody hey speaking of scary stuff just i want to hear about the rattlesnake you guys found yeah oh dude i sent you guys that picture um and i was at my in-laws we were there and the kids were outside playing and we were there for like a birthday party i think and um uh all of a sudden they come running and hey there's a there's a rattlesnake i'm like no way like i thought it was maybe something rustled that they had uncovered and you know i didn't really believe them and then i went outside and there was like a really like good sized rattlesnake that was just underneath these two uh two by fours that had just wedged itself in there and like uh of course everett's the one that found it almost bit him like oh god and i was like you didn't have to tell me that part uh but yeah i was so we i was like do i go get the shovel do i kill this thing and like um so uh my sister-in-law actually knows somebody that that like actually um collects snakes and and uh re i guess distributes them takes them to some sanctuary relocates them uh so she she's like i'll give him a call and so had them do that but i was like you can't have this just like chilling near the hot tub no no yeah no not not a good idea whose house was that it was at my in-laws oh it's your in-laws house yeah it was a good-sized rattler dude it was so did someone come catch it and get it yeah so somebody came by later and grabbed it were you there to watch him catch it or no okay no i left how long would it take you to die from a ral snake bite i want to know it's actually less likely you would die from a and would you suck out the poison for me yeah if you get to a hospital it's very unlikely you would die especially we're in now modern times how fast you're still gonna get it's gonna mess you up you're still gonna get yeah i mean you're you can have a bad reaction depending on the person but a full-grown rattlesnake would most likely not kill hours less couple days oh isn't it so the the younger uh rattlesnakes yeah they just they don't have as much of a no the younger ones don't they put all of their venom yeah they've too much out an adult will hit you with enough to tell you like basically get out of here where the young one will put all its venom in you.

56:20And that's more deadly. My son, I think it was yesterday, told me that it's called a blue-ringed octopus. I think it's one of the most poisonous animals out there. Blue-ringed octopus? I want to see what that looks like. How long does it take to die from a blue-ringed octopus, Doug? So another fact check, though, on the venom. So the younger rattlesnakes are not as dangerous. Oh, sorry, Adam. Whoa, hold on before we just take your AI answer here. That's bullshit. It's a common answer. Okay, we got our Adam. Adult rattlesnakes are more dangerous because it's a significantly larger volume of venom.

56:52While young snakes are a smaller amount of venom, they still can deliver a medically significant bite and requires immune treatment. Anyway, Blue Ring. Sounds like it's another AI hallucination. Yeah. That's what it sounds like to me. You gotta love getting fact-checked right out the gate. Oh, yeah. I don't know if I don't settle on. Bro, I'm not sold on any of this stuff. I've told you what's happened recently with my own. I'm not either, man. These AI things, depending on how, I mean, how did Doug just prompt that? is this not true? Like that? If you prompted a certain way. Is it your fault, Doug?

57:21I know. It always is. Well, look at it. I heard Wikipedia is horrendous these days. It's way inaccurate. Have you guys seen what Wikipedia said about a friend Max Lugavere? No. Oh, I don't know if it's still there, but it was terrible. It was essentially calling him like a sham and a conspiracy theorist. Yeah, dude. This is going to be interesting because we're coming in a time where this new generation is being taught that this is the end all be all. Look how crazy deadly the blue ring octopus is. It has enough venom to kill 26 adults within minutes. What? And they're the size of a golf ball.

57:55Yep. That's the one that Oh, they're that tiny? That's a tiny little octopus. The size of a golf ball? Is it in the depths of the, like how deep do they because I don't want to just step on one of those little guys. Yeah. Well, I mean Well, parts of the world. I'm learning so much from my son right now. He's just bringing it up randomly. He just brought that up. Jellyfish are bad too. I don't know. what he was reading yeah like where did you find that it's so funny too because i asked him like where did you learn we went down that rabbit i think i was i was doing a youtube search with with everett and we we came across when you ask him what does he say because when i asked master he says funny things he says like yeah he says like my brain came up with it does he yeah my son says oh i just know yeah yeah yeah see that's what they always have funny answers whenever i ask him like hey where did you learn that i don't know my brain just came up with it Yeah, just natural wisdom.

58:41Like, no, dude, that did not happen. What are you looking at? Down to depths of 50 meters, but it does sound like some of them prefer shallower depths. See, that's why I don't go into water, guys. Beware, beware. That's why I stay in a swimming pool. I never even knew that was a thing. That's cool. That's really cool. Yeah, it sounds like they are 20 meters or 66 feet below at least. So unlikely you'll be down there. Safe. I guess Mars is sounding better after all. Butcher Box delivers grass-fed meat, pork, chicken, wild-caught fish to your door. Great protein, healthy protein at great prices.

59:21It comes right to your house every single month. Now you're set up for success. It helps especially if you like to meal prep. Go check them out. Go to butcherbox.com forward slash mind pump. If you're going to sign up as a brand new user, by the way, you'll get your choice of steak tips, ground beef, or chicken breast. include it in your box for free for a year, plus an additional$20 off. Again, it's butcherbox.com forward slash mind pump. Back to the show. All right. Our first question is from L E H M C. Is it possible for someone who has not prioritized fitness and nutrition for a number of years to make changes so that the rest of their years can be lived as a strong and independent independent individual?

1:00:02How best for a 58 year old to do this? Great. Great question. Hell yes. Yeah, the beauty of doing this is it doesn't matter when you start. Your body will, if you apply it properly, it will progress. You will build strength and endurance and mobility, and your health will improve. Your body always has an ability to adapt to exercise, again, so long as it's applied appropriately. How best to start? Slowly. You start slowly. So if you're just getting into it, you know, a good program of ours that would be good for you would be like starter. As you say, starter or over 40? Yeah. I think over 40 would be great for this person.

1:00:38Well, total beginner, yeah, I would say starter, just because it's probably appropriate. Starter right into over 40, right after that. Yeah, 40 plus. That program and that setup is perfect. You're right. If you're really deconditioned, you haven't done anything, weightlifting, activity, stuff like that, then starter is - By the way, like a 58-year-old who hasn't exercised or done anything like that for a long time was a lot of the clients that I had. A lot of the clients I had hired me just like this. I would say that was an important one. And we made phenomenal progress. But you've got to start and train appropriately.

1:01:09You have to start slow. Whatever you're doing is probably more than you're doing now, which is probably enough to get your body to move in the right direction. Just think of it that way. And you should feel more energy at the end of the workout than you did in the beginning. So if you do a workout and you're like, man, I am hurting, or I'm exhausted, or I can't walk for two days, you overdid it. Regardless of what you did, you overdid it. One of the exciting things about being in this position or place at this point is everything is novel. And so you've got a long, long road ahead of newbie gains, which is a positive thing.

1:01:41It's that you get to do different. I mean, you can literally run, like we said, the map starter, then maps 40, and then another, and just see gains and gains. I mean, just after each program, walk away going like, oh my God, I feel so much better. I look so much better. All the markers improving for quite some time. So it's a very exciting time. Yeah, so strength training, this would look like probably a day or two a week. Walk a couple times a day. Aim for about 8 ,000 steps a day. And that's a great way to start. Ideally perfect. Like if I were meeting with you and talking with you, work with a coach, a trainer would be the best way to go.

1:02:19Second best, again, map starter, great program. Next question is from WeGryph51. Can I make a steady progress at maintenance calories or do I need to continuously cycle between bulks and cuts? The technically speaking, it's a myth that you're going to eat or that anybody eats at maintenance. It's impossible. Yeah. So the idea of maintenance is I'm eating the amount of calories that I'm burning every day. Do you know how hard and impossible it would be to eat the exact amount of calories you burned every day? No, it's impossible. It doesn't work. You literally just have moments in the day. So really what maintenance is, is you're as close as you could be to half the time being in a surplus, half the time being in a deficit.

1:03:01That's really what it averages out. That's right. And so what this looks like, if you do this right, if you're eating maintenance calories, you're following a good strength training routine, maintenance, again, being sometimes more, sometimes less, because that's just how it works. What this will look like is slow, continual progress where you're building muscle and burning fat throughout this entire period of time. So you'll slowly move towards this kind of balanced result that you get. So not a bad place to be. Now, the reason why our people are more aggressive with bulks and cuts is because their goals are a little bit more specific.

1:03:38And if your maintenance, quote unquote maintenance, was really low calorie, I would have you eat more because we need more to build the muscle we're trying to build. I would make the argument this is actually the ideal place to be, but psychologically it's difficult. That's the part is when someone decides they're going to go on a bulk, they hear bulk and They expect to see some movement on the scale upwards and weight gain and muscle hopeful gain. And so if you're eating in an extra surplus, you're going to get that, right? And you're ideal. I'm hoping most of it's muscle, very little fat. But even though I get a little bit of fat, it's okay.

1:04:16I'm on the bulk. That's the goal. And then the reverse is true. When someone's on the cut, they're just going to cut calories. Hopefully, we lose very little muscle, but that could also happen along the way. And you're in this kind of a big cut, 500 to 1 ,000 calories. but the better place to be is kind of hovering around the maintenance where you're having this beautiful exchange of sometimes you build a little bit of muscle sometimes you burn a little bit of body fat sometimes and you and you but why it's psychologically difficult is the scale doesn't tend to move very much and so people don't feel like they're changing or moving enough and so it's difficult but it really is the sweet spot to be if because it'll be the the easiest to balance eating too.

1:04:55Like you're not ever force feeding yourself. You're not ever restricting hella hard. You're kind of eating in this place where you feel satisfied and you never feel really, really hungry and you never really feel overstuffed, but psychologically not seeing the scale or change fast tends to mess with people in their head. Next question is from Ernie Mayer. I'm 31 and have been lifting weights for years with few injuries. What strategies can I use now to prevent injuries as I continue lifting as I get older? Well, number one is to place technique and form at the top of the list of priorities with your strength training.

1:05:32So don't sacrifice your technique with your lifting for anything else. And this can be, this sounds, everybody's like, yeah, that makes sense. It's actually hard to do, especially as you get stronger and you want to challenge yourself. You know, I was a trainer for years. I'm an expert, I would say, in fitness. And yet I have some areas of chronic injury because I sacrificed my squat form by a tiny bit over years of trying to push the weight. You stayed too long in that specific goal. That's right. So if I had gone back and really, really prioritized technique above and beyond the weight I could lift, I wouldn't now have some of the issues that I'm now starting to develop, like some hip pain and stuff like that.

1:06:20So that's number one. Number two is have a very balanced approach to your strength training. What I mean by that is you want to make sure you do strength training that focuses on your traditional stuff, your squat, your deadlift, your presses, but also things that strengthen you moving laterally. things that strengthen you moving in rotation, things that move you through full ranges of motion. You want to challenge yourself with new exercises. You want to have a balanced approach. So technique and a balanced approach is like such a, in fact, this will reduce your risk of injury. Yeah, I think too, it's like know yourself.

1:06:52Know yourself completely in terms of what you're drawn to in your style of training and where there may be some deficiencies, some things that you might tend to neglect sometimes, types of movements and really build up non-negotiable movement patterns that you incorporate. And for me, it's always external rotation of the shoulder and it's internal rotation for the hips. And I have to cover those because those get overlooked and I feel the effect of that and it can lead in a situation where that's going to lead to stress and pain. And so, you know, there's just certain things that, you know, in my body specifically, I tend to overlook and so i have to just constantly address these things so some real general advice yet very specific is once a year run either map symmetry or maps performance that takes care of it and that's kind of the advice i've given to anybody that falls in this category or this speaks to basically three months out of the year that's right one quarter of the year you are running a program that is addressing unilateral multi-plane you're bullet proving the joints You're doing all the things that Justin's talking about.

1:08:02Like if you spend one-fourth of your year every year running a program like that, it is going to take care of that stuff. And you will be in a great position. And you're still going to build muscle and all the things. So whatever your main goal is, but that will help bulletproof that. I think that's some of the most generic yet good advice I can give to anybody that wants this. Next question is from Michelle Mueller 87. when adam was the mobility guy what did that look like without sacrificing strength i have a lot of upper back shoulder trap neck pain and i want to work on mobility and stability but i don't have the time to dedicate to that and strength training three times a week yeah i wasn't strength training three times a week one to two times a week one to two times a week full body type of a traditional lifting then all the rest was mobility and i was trying to do it every day that i could now there's plenty of weeks where i couldn't get four or five days of mobility work in there but it became all around mobile either actual like direct mobility work or mobility type challenges so strength training strength training exercises that challenged my mobility but literally the focus was all around that and i only had to do one day a week of of like traditional lifting to maintain still really good muscle well also it was like yeah full range of motion was a big yeah thing with your squat too that's what i mean like so all the movements i was doing was mobility focus right so i didn't go into like let's say to your point a squat session and run it like a maps anabolic i went today i'm gonna work on my depth yeah i'm just gonna work on depth don't care about the weight don't even really care that much about the reps right now it's just like i'm gonna i'm gonna get down do 90 90 work then i'm gonna go back to the squat and really pause at the bottom then get back down and do some ankle mobility then get back to it like so it was like literally all focused on getting better connection better range of motion on the squat the weight didn't matter to me like this like really the sets and reps didn't even matter that much it was like hey i'm i got an hour at the gym today i'm gonna work on mobility so every day looked like that except for maybe one day a week i'll do like a traditional i think it's a better way to handle it is like you just gotta shift the intention of the workouts and so you have that in mind with you know achieving end range strength and strength and certain range of emotions that you don't uh you know currently have and acquire and how can you do that sometimes it's through mobility drills, but also it's adjusting those exercises.

1:10:23So you do emphasize those end ranges a little bit more. Yeah. There's just, there's this terrible myth, uh, that I think a lot of people kind of fall into, uh, with, by the way, with lots of different things, but especially with exercise where they can, they can have it all. Like I want all of it, but that's just not how the body adapts. It doesn't work that way. So can I still maximize my strength training and muscle building while maximizing my mobility or my endurance or my whatever no it all you have to trade you can't just do uh you can't get everything it's like saying i want to be a billionaire but i also want to be the most present father and never miss a game and be there all the time like pick one you can't do both it's just not going to happen it's impossible at the same time another myth is that you are going to lose all this muscle you build just because you go focus on mobility though.

1:11:12Like I'm going through, I'm trying to scroll back through my Instagram right now because I know I used to do some posts and I'll have Dylan share it with the team. But like I'm doing single leg deadlifts with like 90 pound dumbbells, barefoot. Like I was still strong and still had good muscle. I just, I wasn't all about - Yeah, exactly. So it's not like I lost a ton of muscle during that process. No, but you're not chasing it. Exactly. That wasn't the goal, it wasn't the focus. But still doing exercises that stimulate the muscles will maintain what you've built. So I think there is this fear of that, oh, I'm going to go all focus, which I understand because I had the same fear.

1:11:49I was just like, but I committed to it. I accepted. Who cares if I lose the muscle? But when I look back and I go like, damn, I was actually hella strong. I was still really strong doing a lot of cool stuff when I was just focused on mobility. So you won't just lose it all, but your intentions, you need to commit as if who cares if you did and you'll be fine. All right. Come find us on Instagram. You'll see us at Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at MindPumpMedia.com.

1:12:26The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family.

1:13:13We thank you for your support, and until next time, this is Mind Pump.

From the publisher

Mind Pump Fit Tip: Best Forms of Cardio for Every Goal. (2:14)
Dad hacks to playing with your kids that will minimize energy expenditure. (23:44)
Probiotics and performance. (27:21)
The dinner time sweet spot. (29:27)
Hardest and easiest clients to train. (34:36)
The anti-inflammatory and antimicrobial effects of manuka honey. (41:43)
Third man syndrome. (45:49)
They're not coming back! (48:52)
Beware of poisonous creatures. (54:14)
#Quah question #1 – Is it possible for someone who has not prioritized fitness and nutrition for a number of years to make changes so that the rest of their years can be lived as a strong and independent individual? How best for a 58-year-old to do this fitness thing? (59:46)
#Quah question #2 – Can I make aesthetic progress at maintenance calories, or do I need to continuously cycle between bulks and cuts? (1:02:22)
#Quah question #3 – I'm 31 and have been lifting weights for years with few injuries. What strategies can I use now to prevent injuries as l continue lifting as I get older? (1:05:12)
#Quah question #4 – When Adam was the "mobility" guy, what did that look like without sacrificing strength? I have a lot of upper back/ shoulder/trap/neck pain, and I want to work on mobility and stability, but I don't have the time to dedicate to that and strength training 3x a week. (1:08:24)

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