2713: Why It's So Hard to Stay Fit (and What to Do About It)

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Podcast Episode Notes

Mind Pump - Episode 2713: Why It's So Hard to Stay Fit (and What to Do About It)

Overview In this episode, the Mind Pump hosts, Sal Di Stefano, Adam Schafer, and Justin Andrews, explore the challenges of maintaining fitness in modern society. They answer questions from their listeners and discuss various topics related to health, nutrition, and fitness.

Key Topics Discussed

The Difficulty of Staying Fit
Cultural Norms: Being fit and healthy is often seen as abnormal due to societal defaults like poor health, obesity, and immobility.
Convenience of Poor Choices: The hosts emphasize how modern technology and processed foods have made unhealthy choices easier and more accessible.
Need for Effort: Achieving fitness requires intentional effort, discipline, and often a departure from societal norms.

Daydreaming and Mental Health (24:48)
Value of Daydreaming: Discusses how daydreaming can be beneficial for mental health and creativity, contrasting with modern distractions from technology.

Outsourcing Thinking (26:21)
Impact of Technology: The hosts reflect on how reliance on technology (like smartphones) diminishes our cognitive abilities and mental resilience.

The Future of Household Robots (33:20)
Household Automation: Discussion about potential advancements in home robotics and how they could affect daily life.

Exercise Recommendations (37:47)
Moderate to Vigorous Exercise: Discussing the importance of exercise, with studies showing that more exercise correlates with better health outcomes.

Nutrition Insights (40:43)
High-Quality Protein: The hosts stress the significance of consuming high-quality protein for satiety and muscle maintenance.

The Paradox of Choice (44:01)
Overwhelming Options: They discuss how having too many options can lead to decision paralysis and dissatisfaction.

Feel-Good Products (49:32)
Effects of Protein on Satiety: Discuss the physiological reasons why protein is more satisfying than other macronutrients.

Practical Questions from Listeners
Form Without Mirrors (55:32): Recommendations for maintaining good form when working out alone.
Choosing a Personal Trainer (58:34): Key factors to consider when selecting a trainer.
Recommended Rotational Moves (1:01:50): Suggestions for integrating rotational movements into bodybuilding routines.
Fitness as a Career (1:06:00): Discussion on the viability of fitness careers today and the importance of personal interaction over social media presence.

Key Takeaways

Intentional Living: To achieve fitness, one must intentionally structure their lifestyle to prioritize health and activity.
Social Influence: Surrounding oneself with like-minded individuals can help maintain fitness goals.
Expertise Over Influence: Real-life experience and personal interactions in fitness are more valuable than social media presence.
Simplicity in Nutrition: High protein intake can significantly aid in weight management and overall health.
Understanding Choices: Simplifying choices in diet and exercise can lead to better adherence and results.

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. This is Mind Pump. Today's episode, we picked questions off of Instagram at Mind Pump Media. That's where you can post them. And we answered them, but this was after our intro. Today's intro is 53 minutes long. Now, in the intro, we talk about muscle gain and fat loss. We talk about diet, nutrition, family life. It's a great time. Again, if you want to post a question, go to Mind Pump Media.

0:38Do it under the Qua meme. That's Q-U-A-H. This episode is brought to you by some sponsors. The first one is Legion. Today we talked about their egg white protein powder. So if you can't have dairy, go with egg white protein. It's just as high quality. Great for building muscle. Great for satiety. Go check them out. Go to buylegion.com. That's B-U-Y-L-E-G-I-O-N.com forward slash Mind Pump. Use the code MINDPUMP and get a discount. This episode is also brought to you by Organifi. Today we talked about their green juice. This is micronutrients with greens that are ground down to taste delicious and to be bioavailable.

1:14It's a feel-good green powder you take daily. Go check them out. Get yourself 20 % off. Go to Organifi.com forward slash MINDPUMP. That's O-R-G-A-N-I-F-I.com forward slash MINDPUMP. Use the code MINDPUMP to get 20 % off. our sale this month is MAPS GLP-1 this is a workout program with nutrition advice, supplement advice lifestyle advice, all of it for people who are on a GLP-1 like terzepatide, semaglutide, ozempic, wegovi, maximize fat loss, keep the muscle don't lose muscle on a GLP-1 with this program, go check it out go to MAPSGLP1.com, use the code GLP50 for the discount alright 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.

2:02I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. In modern societies, the default is poor health. Obesity is the norm. Bad health is the norm. Immobility is the norm. Why is it so hard? Why is it so difficult to be fit and healthy? We're going to break down the reasons why this is so challenging, and maybe you'll find the solution for yourself. Why, Sal? Why? I know. it sounds like yeah i can't wait to hear what you're going to propose the reason well think of the think of some of the reasons why it's so prevalent why poor health is so prevalent why it's the more common thing like being fit and healthy you stand out uh because well precisely because it's not common you're looking for well because it's not cultural because it takes all of it it takes work effort discipline sacrifice all things that are challenging for people yeah i would say I mean, it's easier.

2:57It's easier to be sick, lazy, obese. I mean, it's easier. Well, I think we can. I mean, it's not easier long term. Yeah. But in the short term, it's easier. Well, in the intro, I kind of said it, right? It's the default. And like, I'll point to one thing, right? We've innovated so well at reducing activity. So much innovation goes into reducing the amount of movement that you need to do. Like, I'll use a very simple modern an example, like a very recent example, food delivery services, food delivery services now eliminate the need to actually get up, walk to your car and drive somewhere where you can have anything.

3:38Buy now button on Amazon. Amazon's another one. You know, going shopping required you to move a little bit. Now, I don't know what the data is now, but I wonder what percentage of shopping now is done online versus. Do you think in another, like, let's say, let's see, let's say processed foods were around over a hundred years ago but we did things the same way do you obviously it has a lesser impact how less do you think it's negligible do you think that no do you think or do you think processed foods have an even more impact than technology it's obvious the combination of the two yes was the silver bullet right i mean that was it the fact that we we reduced daily movement and activity so dramatically in such a short period of time through technology while simultaneously making food unbelievably palatable and accessible and inexpensive.

4:31Like that, that's it right there. That's the big combination. But yeah, obesity, you could largely place that at the feet of processed food. And then weakness and poor health, a lot of that has to do with inactivity. Even the way we design our cities, you know, it wasn't that, it was a long time ago, okay, But it wasn't that long ago where cities were not designed for you to not walk or move. Now, a lot of cities are suburbs and you live in your house here. And then if you want to get anywhere, you have to drive to where they go. If you look at the data on people's health and obesity in older cities or cities that were more designed around, let's say, horse and buggy, where you just – for example, San Francisco here is a good example.

5:12The average person takes more steps in San Francisco than they would, let's say, in a place like San Jose. We should be able to look up that right there. What percentage of people in San Francisco are obese in comparison to people in San Jose that are obese? Yes, you should definitely look that up on what the average steps are. So we've essentially innovated our way into less and less and less movement. And then food, we are now generations deep in this culture of eating diets that are heavily processed, which introduces a whole new problem, which is if you grow up in this environment of ultra processed food, um, now you're, you're kind of fighting uphill, right?

5:50Because now you grow up and your relationship to food is built around convenience and hyper palatability. And so what happens is, uh, you know, I talk about this when I get onto the podcast and they ask me questions that are similar. Um, the relationship that people develop around food really just values the palatability and its convenience more than anything else. Well, that's relatively the same. 18%. Oh, San Jose's worse? Yeah. Well, that's right. Obesity rate. To your point, yeah, San Jose would be worse. No, no. San Francisco has the second lowest obesity rate in the country. So there you go underneath it.

6:28This is attributed to the city's infrastructure, which make it one of the most walkable and bikeable cities. Okay, well, there you go. Yeah. Well, I remember seeing a stark contrast when I went to Chicago, And it's not necessarily like the structure of the city because it did have like good parks and had good, you know, walkways and things for people to do. But the weather was so crazy. Yeah, which was a big factor for people even getting outside. I think that we're in the middle of another technological revolution that is going to hurt us that way too, which is if you look out the amount of time people are spending on their smartphones today versus just a decade and a half ago, that's crazy.

7:10Yeah. So it's not only like all the other things like the Uber and the door dash and Instacart, because you're like, but I think we're also getting rocked to sleep when normally you might go out for a walk or, I mean, we see this with kids. When was the last time you guys drove by a park in a neighborhood where kids live and saw the park full of kids? Yeah. That's a great example. I mean, it's more common for me to drive by a park and see it completely empty in a neighborhood full of, where just 15 years ago, that wasn't the case. You would see that full of kids. Well, to the earlier point that you made, if you want to be fit and healthy, you have to literally go outside of your way to structure your life in a way that is not, for lack of a better term, normal.

7:57Yeah, more convenient, yeah. It's not normal. Like a normal life, and what I mean by normal isn't healthy. I mean normal in terms of what's average, is you wake up, uh you maybe eat something you get in the car you drive somewhere you sit all day then work is over you get in your car you drive home you walk a little bit but then really you sit down again for the rest of the day and then you repeat so activity has to be structured or planned um and then when it comes to food uh now what is it 70 of our diet i think last time i looked yeah it's heavily processed we're not even involved in that whole process of of harvesting gathering like presenting preparing like even just getting somebody to you know prepare their food i think is a big step it's you know it's it's interesting considering that you know i consider myself i think we all consider ourselves fitness people how easily i was even uh i adopted something like instacart yeah to be honest with you i don't even hate going to the grocery store but it's just so convenient so easy and they made it so affordable that it's just like why not yeah and i assume that a lot of these things have been like that for people it's not like this like oh this is so such an important thing i need it's like oh it's it's easy it's nice and then before you know it that stuff just starts to add up and then you look back and it's like damn yeah there are a lot of things realize how many times you're repeating that habit yes i think what one of the main reasons why it's hard is uh because you have to be so different from everybody around you uh that uh it's um you feel you're at a place you really do feel like if you eat really healthy How often have you guys heard this from clients when they start eating healthy?

9:33It's so hard when I hang out with people. What do I do when I go here? What do I do when I go there? Because it's so out of the norm to eat whole natural foods. It's far more normal to eat. Well, that's why I think it is. I think it's, I mean, we always give this advice when we have somebody who's really trying to make a life changing, like fitness, health, right? And they have a circle of friends that don't. They have to kind of change their friend circle. It's very difficult to, because it's inevitable. I don't care how long we've all been doing this. Like I'm tempted to have pizza night or burger night or have the thing.

10:05It's like what keeps what one of the, one of the main things that helps me stay healthy and fit is I have a partner who cares about it equally. And so what's nice is even when I'm having those, it has to line up that both of us have that craving for us to go like, and feel like, Oh, you know what? I've been on my kick with a gym and I've been good. Yeah. I feel like pizza. Yeah. You feel like pizza. Okay, cool. Let's do it. where it's actually very, very uncommon for that to happen. It's very uncommon for Katrina and I both to go, yeah, I totally feel like this is a good pizza night. Normally, one of us is kind of like, no, I don't feel good.

10:38I sat around all day today. I want something healthier like that. And that makes a huge difference. Otherwise, and I remember dating girls that were not into fitness like that, and I realized that about myself, it's like, oh, I'm not like, it's because I'm quote unquote fitness guy. I'm not like, I'm not perfect at all. And I easily can be pulled the other direction, especially with things like treats and candy and that option. It's like if I'm dating somebody who loves that in their life, oh, I'm easily going to get persuaded that way. So having a partner or a circle of people that have the same goals or habits around eating, I think, is paramount to someone's long-term success.

11:19It is. We talk about it, and I think this is kind of glossed over. It's like it's a lifestyle change. How often do we say that and people hear that? If you want to be fit and healthy, it's a lifestyle change. It literally is a lifestyle change. You have to change how you live, meaning you have to inject activity because it won't happen naturally. If you're expecting your activity to happen naturally, unless you work like a blue-collar job, it's just not going to happen. You have to inject it in. If you expect to eat healthy as a default, it's not going to happen. healthy eating requires now planning and moving outside of the norm and I like to communicate this because I want people to understand what they're what it's going to look like for them moving forward and if you have the because sometimes people in the fitness space will sell it as like you know you're getting fit and healthy and then you know you just lead a normal life it's like well what do you mean by normal if you think you're going to live the way you did before yeah it's just not going to happen the default is poor health um and strength is way down the scariest data for me is looking at the average grip strength of young men versus uh what they were you know decades ago i think that has a lot to do with the activity thing oh yeah i mean there's something to be said about did you know that the average swinging on monkey bars when you're seven eight years old although you know i'm saying like that way you were doing physical things that required this like incremental strength gains over years and years and years that you don't do.

12:44Yeah, I love those pictures of old playgrounds. Yeah, like 10 feet high. They're crazy compared to what they look like now. So I broke my arm. Yeah. By the way, did you guys know that when they do average grip strength for young women, there actually hasn't gone down. There actually has gone up a little bit in college. Interesting. Well, because women are now encouraged to play sports now versus back then they weren't encouraged as much. Whereas men's grip strength has dropped significantly. You know, it's so funny. We never bring that up. Yeah. We always talk about the average man's strength and how weak we are and stuff like that.

13:15But women's have actually gone up. Gone up a little bit over the last few decades. Well, it's a W for the girls. Yeah, more for the girls. Yeah, it's a W. Come on, guys. Big L. Big L for us. It's going to be bad when it flip-flops. You know what I'm saying? We're on the other side. Nobody wants that. Oh, I mean, that's where it's heading if it's heading that direction. That's interesting. Yes. Okay, so how much has - Just a tad. It's just been a tad. But it's positive. But with men's grip strength, it's gone significantly. Whereas like a college age male today has the grip strength of like a 60 year old in 1980.

13:45And again, it's just, there's no, we're not using our bodies in our normal lives. And so again, the default is weak and the default is immobility and the default is obesity and poor health. And so you have to, you have to realize that you're going to be a rebel. I don't know what better word to use to describe. Like if you want to be fit and healthy, you're going to kind of stand out. And I don't mean stand out because you look fit and healthy. I mean stand out because you live differently than everybody else. Well, I think to your earlier point of like, you know, living, then you can live normal.

14:20It's like, I think people have these goals to get in shape. And then once they get in shape, it's like, oh, now I can live normal again. And then it just, they go on this rebound or this like a yo-yo where it's like, now I'm like slowly declining again. Now I have to get back in shape again. And it's just this rollercoaster. I like the rebel term. I think that's a good way to look. I think it's accurate. I do think it's accurate. And you know what? Most people experience something. I remember experiencing this when Katrina and I first got together. And I mean, I totally felt like, I mean, the family, you know, my own family did not make me feel good about like choosing to.

14:58This is a big problem for people who get into health and fitness. Yes. and and i had to like stand my ground and be like no i'm i'm not embarrassed to eat this way i'm not i'm gonna if you guys are gonna eat that i'm gonna bring my own and like i'm okay with it like i'm not gonna i'm not gonna impose how i'm gonna eat but at the same time too i'm also gonna not gonna allow everybody else to influence me to where i gotta fit in and do that and so if you go into it with that attitude of like you're gonna have to be a bit of a rebel you're gonna have to kind to stand your ground. You're going to be, I think that sets the table better for the, then other than trying to, Oh yeah, it's totally normal.

15:33You'll be fine. Everybody will, everybody will love it. You're going to look so good and feel so good. And it'll be just like, no, it's like, that's why it's so counter. That's why it's so important that you, the most important thing you develop around these habits, uh, or this different lifestyle is a good relationship with it because it's going to be, you're going to be doing it forever and you're gonna be different than most people forever. That's the idea. And if it's not something you truly, and you value in a positive way or truly enjoy or by the way people like well I don't enjoy it you have to find a way to enjoy it because how are you going to do something for the rest of your life unless you enjoy it to an extent you know it's really encouraging though though and it's like I don't know I feel like it's we had this talk about being like a good man and you know being faithful and and loyal and saying no to the things like it's hard in the moment and it takes discipline and it takes sacrifice for that but I also think you gain so much more respect for being that person who does that so it may come off as rebellious and difficult at the beginning and everybody and really why everybody wants to drag you down so they feel better about themselves it's because they when they see that there's a part of them that goes i should be doing yeah you know and they're not and so instead of them owning that and saying that they're gonna make you feel bad so you give up and then you're like them again they're like oh now i feel better about because we're all the same so they're gonna so you're gonna have to mirror so you're gonna exactly So you're going to have to be a bit rebellious.

16:54But when you can sustain that and you can survive that rebellion or that temptation. People start to accept you. And they will respect you because of it. I remember, again, using the example of the family. It's like I remember the first three to five years feeling that way. And then I think of now. It's like now I'm the person in the family everybody comes to for anything related, health, nutrition, all that stuff. And everybody admires that part. of it because I said I was going to do it. I did it. I stayed with it. So there's a lot that, but it takes time. Yeah. And there's also a misconception.

17:30Um, and I can see where this comes from where it's, where people will look at if, and I'm not talking extreme, by the way, let's be clear here. We're not talking about extreme, uh, like obsession with health and fitness. That's not what I'm talking about. I'm talking about a generally a life that is generally geared towards better health. That's got balance in it. That's not stressful. So I'm not talking about orthorexia or extreme performance like if you want to go extreme performance that's fine orthorexia is not good you know no matter how you cut it i'm talking about general health there's this misconception that it's uh not free or it's restrictive right like okay chain do it yeah you got to eat that way and you exercise you know four days a week at you know 6 a.m or whatever um i just want to be free to do whatever i want but there's it's actually the opposite what comes with that structure and that discipline is more freedom.

18:20Yeah. Because there's nothing more restrictive than poor health. Yeah. So it is a bit of a misconception. It just takes time. It does. It just, that's, it can you, can you survive or last through the time of rebellion and, and, and building that healthy foundation? Because if you do, it does give you, it gives you more respect. It gives you more freedom, but you have to get there. And it's, I mean, delayed gratification is counter-cultural these days, I feel. Yeah. I mean, across the board, like people just want instant. They want to find the hack. They want to find the path that's going to get them this result, you know, the soonest.

18:58Like, I don't want to go through the struggle of it. Do you guys think about that with, like, I actually think about that a lot. It's one of the greatest predictors of somebody being successful, right, is that ability to do that. Do you guys, as dads, do you think about that with the kids? Like, is that a conversation you have? Are there certain things that you guys implement? Like, is that like a talk? I think they learn more from watching. And as they get older, then you can talk to them about it. But like with my little ones, I think they're just going to learn from watching. From just watching how mom and dad live and what we do and not necessarily talk so much about it until maybe they get older.

19:31Yeah, I think too because you have to remind them every now and then too because we talk about when I started out work because they ask me a lot about work and what we do here. And like, and they, they just see kind of where our level is right as we are right now. And like, where they're going to school and how all these things are, you know, accessible to them. And it's like, it hasn't always been accessible. And you guys were in a tiny little room and, you know, like it's trying to kind of portray like all the other jobs I had before this job, you know, that led me to this point and just try to kind of timeline that.

20:05So, you know, they, they don't assume that they're going to find this amazing job right out of the gates out of college. It's just they're going to have to do the they're going to have to dig holes. They're going to have to, you know, we're going to have to, like, figure out what works best for you and what's going to drive that passion in you to, you know, to take you to success. Yeah. Katrina and I are trying to implement something early already. And I learned that from I learned it from I think it was Scott Donnell. I really liked it was a clip I shared a while back. But he talked about and I hope I'm crediting the right person.

20:40I think it was him. Or maybe it wasn't. Maybe it was somebody else. Anyways, the point was when you're, you have this like normal knee-jerk reaction as a parent when your kid asks for something that it's like, no, we're not going to do that. And instead of just saying no, I build things in between it before it's yes. So you're creating scenarios where he has to wait. Exactly. And teach him that. And so it also, it teaches him this. It's not always just direct no. It's just like, yeah, you can do that. But first you need to go clean your room and we're going to finish your homework. and then you can do that.

21:11Just to strengthen that muscle. Exactly. And so it's, and I really thought that was brilliant. Actually, I think it was the neuroscience guy that I followed and that's what it was. It was talking about the neuropsychology behind that of like, hey, you have these little micro opportunities to teach delayed gratification even into a five and six year old because they already asked, can I watch cartoons? Can I have the ice cream? Can I do this? And it's either, we either say yes or we say no. Or we could go, yes, you can. But first you need to go pick up your toys. We're going to do this and then we're going to do that.

21:39and then you can have that. And like we've tried to practice that in that normal, like we want to say no. It's like, oh, here's a great opportunity to say yes, but after you - To have them wait. Yeah. Yeah, this is why I think it's so, this is why when I talk to our trainers, I always try to communicate that the thing that we want to convey to our clients, the thing that I think is important for somebody who wants to get in shape or lose weight is to think in the context of the rest of their life. Because, and people don't like that. We know this, like running gyms. Yeah. People don't like to think, lose 30 pounds forever.

22:13Now, if you ask them, would you like to keep it off? They'll say yes. But what they'll always say is, I'd like to lose it in six months. And then you say, okay, well, what about 10 years from now? Well, I don't want to think about that. Let me worry about that later. Or when I take it off, then I'll worry about keeping it off. But you have to go into this with the idea of, how can I do this for the rest of my life? And I think that sets you up much better for what you're going to choose to do now, what kind of decisions you make, how big of a step you take or how small of a step you take initially, because you're thinking in the context of forever.

22:44Is this something that I want to do for the rest of my life? So if you're saying to yourself, I'm going to go take four Zumba classes a week, do you want to do this for the rest of your life? I don't really know. All right, let's start with what you think you could do for the rest of your life and let's move from there because the fail rate is so high after somebody, first of all, the fail rate to get to a goal is low uh is high the fail rate to keep that goal is even higher so it's got to be in the context forever this reminds me i had a conversation with everett because he's been struggling a bit with like um feeling in a class he's really bored he's like i hate this is like the worst it's like you know i could be doing all these things and like he's just he's he just finds it as like the the worst ever and i'm like you know you're gonna you're gonna have this feeling all the time what you need to do now is really work on like reframing this.

23:34And also too, like, I think being bored is a skill and this is something too, where I used to craft ideas. I used to start like putting pieces together and also that entrepreneur kind of brain, I didn't realize was an entrepreneur brain at the time, but I was trying to solve things and I was trying to figure out kind of my next steps and, you know, something else like creative, I could create something and he's creative. I'm like, think about something you can create while, you know, your, your teacher's checked out. You're going to have a bad teacher. You're going to have a bad coach. You're going to have, you know, and you're going to be stuck in this situation where you don't have control over that.

24:07But what you can do is reframe it. That's going to be such a hard thing as a dad to see when, I mean, I think we all are pretty aligned on the way we look at the education system and how it was designed and what it was designed for. And then you start to see, oh my God, I have a son that has an entrepreneurial brain and he's having to go through this process. and there's a part of you that wants to teach him. There's a skill in being bored and all the things you said, but then there's another part of you probably inside. It does suck. Yeah. I hated it. Yeah, where inside you're going like, oh, it is stupid.

24:39You know what I'm saying? But you can't convey that because that's only going to exacerbate that issue with him, right? So you have to teach him other skills to apply. That's got to be a tough thing to wrestle with. You know, they just bring up something interesting. My wife made a comment on this the other night, and I was thinking about this. Do you remember when we were kids, how I was kind of frowned upon to daydream? like oh you're just daydreaming oh yeah you know what kids don't do anymore daydream yeah because they're they're always entertained yeah that's like a pejorative yeah you'd make fun of somebody for being i i think there's value in daydreaming oh and nobody does it anymore i mean like when's the last time you sat and just think and just thought think about something i think we do i i don't think it's talked about and i know i've probably been beating the drum on this podcast google the value of daydreaming i bet there's studies on this um i've been beating this drum on this podcast back since the irresistible book and everybody made fun of me and stuff like that uh i think that we still have not even seen the worst of what's going to happen to a generation of people that literally are on social media for six to eight hours on average a day like that's where that time would be spent like daydreaming doesn't exist sal because they're on a social media platform they're and like that they're filling their time and again and this by the way too i'm not this isn't me like standing on my pedestal pointing the finger like i see it in my own behavior and i'm aware of it like that we can't go to the restroom or stand in a line or these things and so i have to choose to like resist that urge to do that and then when you're a kid that part of your brain isn't you don't have that that's not naturally in you to resist that temptation and so and i don't think that we've seen the all the negative effects of what's going to happen to them 20, 30 years from now.

26:19It's like, that's so new. No, no. Speaking of which, did you guys see that? I'll pull it up. Did you guys see that California just passed regulations on chat bots for kids? Did you guys see this? Oh no, I didn't see that. Yeah. So it's, this is, this was in tech crunch, which is, you know, a publication around technology. They just signed a bill that regulates AI company companion chat bots. So it's designed to protect children and vulnerable users from some of the harms associated with AI companion chatbot use. And so they're essentially going to put in things like you're going to need to put in your, you know, your age, you're going to have to identify who you are.

26:55And this is mainly over a couple issues that happened. We talked about that one teenager that committed suicide and they went back and his chatbot over months kind of convinced him to. There was another young lady, 13 year old girl who took her own life after the, and they, they went and looked at the chatbot that she was talking to and there was a whole series of problematic and sexualized conversations with the company's chatbot so they passed this is going to require companies to implement features such as age verification warnings regarding social media and companion chatbots and the law also has stronger penalties for those who profit from illegal deepfakes that's good including 250 000 per offense because the deepfakes are also a big issue that's wild That is wild.

27:39That's wild to me that vulnerable people are talking to these chatbots and it's so convincing that it just takes them down this dark path. Man, it's going to be weird. You see last week too, speaking of chatbots, did you see that ChatGBT partnered up with Shopify? Did you see that? No, what are you going to do? So it's basically now when you're on ChatGBT and you're using it to search for name the thing, the best pants the best stuff for this links directly to buy you can buy straight out there yeah right there then there and i mean it maybe somebody else thinks this is negligible or no big deal but it's like you know i'm of the you know camp that the consumerism is not a healthy thing that we've we've gone down that rabbit hole for so long this just makes that that transaction even easier you know yeah you know what's wild too is uh that the like a muscle like if you outsource activity, your muscles atrophy, right?

28:38So if I stop walking and I have a hover machine or something that does all the walking for me, all my muscles will atrophy. And the connections that go to those muscles that, you know, allow me to walk and move that all atrophies as well. We all know that the brain also atrophies in a sense where if you outsource thinking with the example, I love to use the one we were familiar with, like navigation, like we don't remember any phone numbers or navigation. Yes. We've outsourced it. And what happens is it's not just that you forget phone numbers or you forget how to navigate the part of your brain that, that knows how to navigate and that spatial awareness starts to atrophy and it actually loses its ability.

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29:18So if you're relying on AI to think for you, your brain will literally lose its ability to think in many different ways. And there, there was that one study where they had, they looked at MRI images and they actually saw parts of the brain changing. So have you played devil's advocate with yourself, though, on that thought? Because I have. Like what? Because I bring up the navigation thing, too, because I think that's kind of alarming. Well, because we know it personally. Exactly. Right, right. But then if I outsource that and I adopt something else and replace that, I build a different muscle.

29:54For example. Like what? I'll give you an example. Okay. Because we'll stick with navigation. information um i no longer have to pay attention to where i'm going because i just plug it into my google apps but now i can listen to a podcast while i'm driving i mean i don't even have to think about where i'm going because i'm downloading information or i'm listening to a an ibook and you got it and i think we all can agree that the information that i'm downloading from that podcast or from that book is incredibly valuable to me and makes me smarter in different ways I don't think it's either or. I think in the past we were able to navigate while listening to things, while having conversations.

30:31It wasn't like we were navigating like, I can't listen to the music. I can't focus, except for maybe when you're super lost. I think it was just happening. So I don't think it's either or, dude. sorry this reminds me i don't know if this is true or not but i heard this on a podcast um and they're talking about like way back in the day when you know trains just became a thing and like you had all these railways that would connect you to cities and and like people were worried that life's moving so fast right now they started doing cocaine yeah yeah like they started promoting these types of drugs and uh to help speed it up yeah like up the usage of like certain drugs and things because they felt like they were like having to keep up some kind of pace with that i thought that was you know that you know that methamphetamines were prescribed to housewives in the 60s yeah yeah i've seen the ads yeah yeah pep in your step yeah it's like is this our cocaine now you know like it's yeah it's actually good it's kind of an interesting thought justin because i mean we do that with adderall and stuff today i mean i mean how many this just happened in like the last two decades with kids going through college felt like the pressure and the information that they were that they were having to learn at such a high rate like and then as soon as one kid found out about Adderall and then passed it to the next kid it became like it's I mean it became like an epidemic in colleges right I mean that wasn't really a thing when we were coming up in school no one that wasn't a thing at all no and then it became super popular well the workload got crazy and well that's what I mean yeah and I know and it's it I've actually noticed a big trend in schools where they're like giving a lot less homework and they're trying to pack it all in when you're actually in class yeah our schools the school of maxism is really good about that it's so we should do that for us but i've had them in two different schools that like they're both considered like really high academic schools and there's there was a very clear difference between the two it just seemed like one or the other the other one valued so much more of the other stuff too versus the other one was pure academic and the pure academic i remember when he was in pre-k like coming home with like stacks of homework to still do i'm like this kid's in pre-k and he's doing this like this is ridiculous like where the class he's in the school he's in now i think has a really nice balance of that where i don't feel like that's all the kid is doing when he gets home you know is it do you guys remember when we were younger um and you didn't have just a quick access to internet and you you're like hey um you know i'm thinking of a stat or hey did this happen with dinosaurs and you just had to ask people and then you just kind of had to like think about it and debate and nobody could look it up to double check or whatever.

33:02Do you guys remember that? That sounds right. Yeah. You'd end it there. Yeah, whoever made the best argument. That's how Sal got known as being so right all the time. Because he just made a good argument all the time. He got so confident. Yeah, exactly. He says it so confident. He's like, he must be. I'd be like, I don't know. And I'd walk away like confused. I don't know, man. I'm not buying that bullshit. Speaking of AI, Doug, if you could Google figure 03. I just want to show Adam something really interesting. Figure 03? Why me? Why not Justin? It's this new robot that they just did. Oh, yes.

33:31Hold on. Wait. Before you show it to me, you will see it probably putting away dishes, but you will not see it washing a dish. I don't know. Let's read what it says. Let's see. Let's see. Let's look it up, Doug, and then you want to click on the - It's not a Tesla bot, is it? No, dude. But this thing has hands that articulate, and it does things for you, including washing the dishes. That's what it says. I'll believe it when I see it. That's what it says, dude. I believe it when I see you. Very interesting. What was the bet anyway? Did you, would you have to get me? Wasn't there a bet? Like we made a, or was it just a bet?

34:01You had to go to the moon, I believe. There's nothing I could buy you that would matter anyways. There it is right there. And if you look up at the top. A commercial flight to the moon. If you click on the top right and you click on figure 03 or something, it'll say some of the stuff that it does. But it's meant to be a, there it is. Like a house assistant or something like that? Yeah, dude. It's 5 '8". How much does it weigh? 20 kilograms? No, that's not it. It's a payload. Payload. Yeah. What does that mean? Payload. What does that mean? How much it can carry, I believe. Oh, oh, oh. Is this just an independent company?

34:32Is it like backed by any other kind of big software company? Yeah. I don't know. I don't know. But Dylan sent it to me. Or sent it to us. It looks pretty sleek. It also could just be a guy like dressed up in a suit. No. And then they're passing it off like this is happening. This has happened so much in tech, dude. This is so true, dude. I'm just playing devil's advocate. thank you justin yeah but it says on the one side laundry cleaning and doing dishes but doing dishes i don't know exactly yeah what is that okay so i i share with you guys that microsoft did this whole thing a whole analysis on what will be the hardest things for ai to accomplish and dishwashing was on the top because it's hard to tell what's dirty yes and now we had it we had an ai student in here and he was the one that like convinced me of that argument was just like it can pick up and put dishes away all day long but it cannot detect the difference between a design on a plate or dirty on a plate.

35:27And so the damn robot is going to get stuck there washing the same plate for fucking... Katie Perry's the closest you got. He can wash one plate for... Oh, yeah, that's true. Katie Perry's the closest you got. Somebody flying the moon for fun. Isn't that interesting, though? How long do you guys think in 10 years people are going to have... Yeah, because what did Elon say? Very reasonable for the price that he said it's going to be. yeah it's not like he's like yeah it's just gonna make sense for the consumer i mean here go this is a great transition of this because it ties right into the car i mean right now i told you guys that one of the things i as i've gotten older what i do i just did this the other day again too like i didn't train on saturday but boy i did all kinds of like house chores like i literally made that decision i'm like i should go to the gym right now i was like you know what there's a lot of shit around the house that i needed to knock out move i just move and i'm sweating you know i'm saying like i did a lot of labor around the house and i know how valuable that is right as far as overall health fitness and activity and so i chose to do that you're gonna have something like this that you pay 25 000 for like oh look it's washing a dish dude yeah that's a great walking around doing its thing look at that huh boy that would be creepy for sure house for sure people are gonna have sex with robots so terrible i mean we'll wait till they can skin them right tour they look like humans or whatever oh it's playing it's playing with the dog i mean to justin's point though they this is like such a sales pitch to like like make you feel like oh yeah have you guys seen the ai prank that's tech hype videos are the worst have you guys seen the new prank that kids are doing to their parents the ai prank no taking a picture of themselves in the house but they're using ai to show like a homeless person in the home oh and they're sending it to their parents like hey we're helping well i've seen versions of this did you i said the The maid one.

37:17I said the maid one. Did you guys see that one? The plumber that comes in and she's got the shirt off. Oh, I haven't seen that one. Oh, yeah. And they're calling, like, this guy's calling his dad. And he's like, hey, dad, who's this plumber that mom hired? And he's all coming in. He's got a picture with her. I sent you guys the French maid one. The one where the guy's having the conversation with his girlfriend. And it's like, why is she posing? Yeah, and she's inside the house cleaning. She's, like, super hot. And the girlfriend's, like, sitting there, what is she doing in her house? Why is she posing?

37:45Pretty funny. Yeah, I know. I know. Speaking of exercise, I just read an article showing that. So, you know, the federal, do you guys familiar with like the federal minimum for, or what should I say, the federal recommendations for activity? Well, they did a study and they showed that doing a little more is better, which is, of course, because the recommendation is so little. Okay. So they did a study showing that about 150 to 300 minutes per week of moderate intense activity, or 75 to 150 minutes per week of vigorous intense activity, reduce the risk of early death by 21%, but people who exercised two to four times the minimum reduced their risk by as much as 31%.

38:23And it just goes to show that what they recommend is so low that more is definitely better. Now, more isn't always better, but in this case, it's definitely better. Yeah, I mean, yeah, be careful with that statement because I think that I really feel like we fall on two ends of the spectrum. There's very few people I find that fall in the really good balance, and I'm sure that's going to offend somebody who thinks they are that. But I really do think that we tend to toggle from one end to the other. You're either you don't do enough activity and you eat poorly, don't move, don't exercise, don't do anything, or you fully adopt the lifestyle and you're like about it.

39:01And then you're training, you're sacrificing relationships for it. You're carrying your meals. Too much. Yeah. I don't know. It's rare that I even like in our circle, we've had the opportunity to meet a lot of people on this podcast and interview a lot of health and fitness people. would you like i mean we tend to overdo it we do yeah like you when you when we have our even our peers and our friends on the show they're like they're the ones that are fit are like obsessed with with it they're not like a healthy balance with it for not for longevity at least right and that's not a knock on them or at all throwing shade it's just that when we talk about what probably is the best amount or dose of exercise and training for longevity which is what you're pointing to with studies like that most people don't get it right yeah most people fall on one end of the spectrum either you're way under or you're way well it's interesting even for us um you know here we are you know fitness guys or whatever um but because we're sitting here most the time i'm inactive yeah even though i work out i'm inactive yeah when i was running jams that's the part i miss training clients i missed and that's the part i miss about personal training more than anything was it was built you're moving it was built in activity you're standing and moving all day long yeah in here we move barely on a regular day i'm taking 6 000 steps yeah and that's with a walk which is crazy yeah i mean it's more than the average so yay whoopee but well i mean the probably the biggest move that we did lately of like was was making the podcast monday tuesday wednesday and at least allowing thursday and friday so you can make because at least now those days i walk yeah you're with the kids right you're going to the park you're doing stuff like So on Thursday, Friday, that's when I'm now doing more stuff.

40:38So it's better than what it was just, say, two years ago in here when we were in here five days a week sitting on a chair. Speaking of which with activity, so I've been using egg protein now pretty regularly. I've been meaning to – did you guys take all the Legion? I want to take some home. I do. Leave one vanilla bag for me because I'm back to making my shakes, and I actually want – I haven't made a shake with their – I still use their whey all the time. Yeah, dude, egg – I mean, high-quality protein makes a difference. Unless you're eating a ton, a ton of protein, which most people don't, it does make a difference.

41:09I do notice a difference because of the egg protein. It's so high quality. Well, I'm more interested in just the texture and the taste of it in a shake. It tastes really good. Yeah. And I'm so, I have whey. Mostly I have all of Legion's whey in my house and that's what I use for my shakes like 90 % of the time. But they've recently done the egg and since they've done the egg, I haven't made a shake. And they've done so good with flavor and tasting that I bet it's good. I think egg is making a comeback as a protein powder. It's in some ways of ranking protein, it actually outranks weight just a little bit.

41:38Really? In most of them, they're tied. Do most people, they don't have a reaction from the egg protein as much? So dairy and egg are the two highest, dairy being slightly higher, the two things that people tend to have intolerances to. But dairy is more common. So oftentimes, if you can't have dairy and you can go to egg, it's just as high quality. Like I said, in some cases, I've seen some studies that rank egg even higher. As the business operator, what is more expensive to produce? Egg. Egg is. Yeah. Is it, you say it like it's, is it a lot? I don't know how much more, but I know it's more.

42:13So it's, I'm assuming it's priced a little. Can you compare the two? What is the agent price versus weight? Look at their proteins and see which one costs. Because they're going to be, they make them to where they're relatively the same in grams of protein, right? You know what I would like to see? And I'm going to put this out there, everybody, because you look at the studies on whole egg versus egg white. Whole egg protein stimulates protein synthesis higher. And the cholesterol in eggs has an anabolic effect. Yeah, it factors in. I wish, I cannot find, except for cooking powder, I cannot find an egg protein that's whole egg.

42:44It's always egg white, which is fine. But I wish they had, you know, I think they're afraid of the fat. People just want protein. They don't want the fat. Really? But if they had whole egg protein, especially for people trying to build, that would be so amazing. And nobody does it. I can't find it. It must be purely just to keep the calories down. It's because people don't want fat. They want just protein and their protein powder. And if you go a whole egg, it's going to be, what is it, 50-50? What's the, well, that's generally more expensive. I was actually, you could just give me Legion's price on his whey protein versus his egg protein.

43:13Yeah, let's do the actual comparison with Legion. Yeah, I want to see what Legion's selling the difference. And I want to know if the gram per gram on protein is the same. I'm assuming it's about the same, if not the same. A scoop is about the same, about 24 grams. Yeah, so I want to know, is it the same? and then I'm curious to like how much more he has to charge for the egg than he does the whey. Yeah, let's see what that is. But I know it's a little bit more. But I mean, if you've never made a shake with egg, egg protein is awesome. Yes, it is. Yeah, it frosts it up a little bit. And so I haven't had Legion's yet, but so far, I mean, Legion has been so spot on with all their flavors and stuff.

43:46So that's the whey, 64. Yeah, but how many servings in that? Yeah, you got to compare the two. Let's give Doug a little time. well my computer is being glitchy right just dial up that's why yeah what was the noise i was having a conversation with my he's almost five now right we're talking and i was trying to explain tv when i was a kid so i said you know when i used to watch tv i said you had to watch what was on tv and he's like well what do you mean that's what's what that's now i'm like no no i couldn't choose what was on tv and he looked at me like what a dumb why would they do that i'm like no no there were channels you put it on whatever the channel had on it was what you had to watch he's like so you would click and pick on it i said no you couldn't pick it it was just there it was just on and the look on it he was like looking at me like that's the dumbest why why would they make that like they didn't know how to make it i mean do you guys remember i mean i missed that tv guide used to be a big deal remember when you used to get him the grocery store used to get the tv guide and you'd plan watching a show later that week you know what's happened this is what happens with too much choice gave you talking when you have too much choice you end up watching nothing yeah when i was a kid if something was it was a movie on tv i was like i think i'll watch this and it started halfway through cool what is it okay what is the psychology of that because it's crazy how weird that is when you when you don't have a choice much choice yeah you when you don't have the choice you were like excited like oh that's one of my favorite movies i watched that one but i would never i would never pick it on netflix or not now when you have access to all of it you never go back to that because you're like oh i've already seen that that's right watch it again that's right yeah it was like less stressful to go to blockbuster and just like physically i want this one as opposed to like trying to remember things talk about a sad thing that died i mean that was fun talk about great memories on friday night going to going with your girlfriend down to blockbuster buy some candy and some to pick a movie out you know i mean they go back to like the movement thing too like that was a whole effort got in the car drove that was a date it was there was a whole like that was a whole date the whole thing it took four hours time on your hands now we've been now they've been just three three different movies it was it was i do i remember that was really fun going i love so i used to love that i used to love now were you a rent like three or four movies at a time person yeah or were you oh you did so you were like that yeah i would rent one one yeah my dad never let us pick more than one just one really what you're watching just the one that's it you want something else well is that when okay is that when your parents were paying and you were a kid yeah oh okay well that's different i'm i'm yeah i don't think we rented very often when we were kids but when i got my own money and I could go rent at Blockbuster.

46:16I mean, I rented two, three, four at a time, whatever. What was your most rented movie? Rad. Always. Well, I mean, it still has the title because I rented that as a child the most. I mean, that movie came out when all of us have talked about our kids. When you remember your kid watched the show Annoying, that was my annoying movie probably to my parents that every time they went to the movie and they asked me, is there anything you want me to? Rent Rad. Rent Rad. I watched the same thing over, over, over, over, for, I don't know, years. We would watch Predator over and over again. Commando, that was over and over again.

46:50First Blood. And then when we'd sleep over at my grandparents' house, sometimes my cousin and I would sleep over for the weekend, we would pick just random kung fu movies, like the dubbed ones. They didn't even speak English. Just dubbed them. We'd pick them out, and they would just be so ridiculous and fantastic. Yeah, it'd be like Stargate. That was a big one for me. It's like anything sci-fi. Kurt Russell, Stargate? Yeah. No way. I love Stargate, dude. Really? it was great that's a random one yeah yeah that's a random one yeah it was good though I get behind that I watch that a lot I think that and then Big Trouble Little China oh yeah was on repeat is that a movie that you can you can recite every line from beginning to end yeah pretty much me too if you put it on right now and put it on mute I would tell you everything that's been said wow I didn't watch it that many times in fact that's one I could watch again because it's been so long since I've probably watched it's so good is it though even now because you know how that is it's so good it's cheesy good like you you still appreciate it yeah some movies are still good even though it's like I just watched a movie like that that's like cheesy but it's still enjoyable you know what I'm saying but some are like painful to watch you thought it was so good and then you put it on and you're like oh this is if they made a big trouble in Little China part 2 they did didn't they make a remake of that they did not I don't think so I was gonna I just got sad did they really no it's called Mortal Glass you still working he's still trying to find different I had to pull out a different computer to actually find it I know.

48:14It's like, look for this, look for that. He's using his iPad. What's the Ren and Stimpy thing? Five hours later. That's SpongeBob. Or SpongeBob. It's SpongeBob. Anyway, I did find the numbers. What is it? Okay. All right. So, yeah, it's a more expensive egg protein. Oh, yes. We do that. So, for... Sorry, Gus. Always a wise ass. All right. 22 grams of... Sorry. 22 grams of protein. In? uh in the both of them okay okay so they're equal serving 30 servings in one 20 servings in the other so 10 more in the way yeah and the price is relatively the same so it's actually it's more that's right okay so that's so that's what he did that's smart of him i mean that's good to know though i think i figured one was it that's actually quite a bit more expensive to be honest with you 20 to 30 servings you're talking about you're getting almost half the service a little bit less money for the the egg but not substantially eggs always is more expensive yeah but if you can't have dairy oh yeah of course i mean look at our yeah no our vegan protein is really expensive right so it's not my point is though if you if you're fine with both of them then go away and you're trying to save money yeah of course go away all day long but i mean taste wise i can't wait to do please save me a vanilla uh egg so i can try it they're really good my um uh speaking of the supplements i started implementing the green juice back into my routine and i every time i do i was like why did i stop taking it it's it's one of the most feel-good uh products that i use just on a regular basis i gotta get better maybe you know you're so good about that i will i would love for us to do that before we podcast like in the you know why you're asking me to do is make you some yeah i do you know what it is because we have these mix it for me we have i will we have these here and i don't have that at home the little plastic bottles so because they it does so well and about what to put it in a water bottle and just shake it up.

50:04I'm not a fan of putting it in my other bottles. I like to put it in something I can throw away. And so we have that here. But I don't have that at home. Yeah, I love it. But if you were to make it, I'd get back. I'm using it daily now. So when we come in here, I'll use it because we have some of the back. And I just feel, every time I feel good. Digestion feels good on it. It's one of their better products. I feel like a little bit of boost of energy even out of it. I don't know what it is about theirs, but it's always been, I mean, there's a reason why it's their number one product. It's efficient.

50:29Yeah, you know, I saw this article that I thought would be interesting to bring up about the satiety effects of protein. The satiety effects of protein, and this guy made an article to make it kind of sound like the, so satiety is like the feeling of satisfaction, the fullness, right? So eating certain macronutrients, like proteins, carbohydrates, and fats, each one of them has a different effect on satiety. and it's widely, it's well-known and widely regarded that protein produces the most satiety. So if you're trying to eat less, a high protein diet tends to promote that. However, past a certain point, it loses that effect.

51:11What's that point? It's right around hitting that upper limit of what's considered effective. Once you pass that, you don't get any more of a satiety effect. But the good news, and here's why the article kind of made me annoyed, is most people don't hit that upper limit. So for most people, eating a high protein diet makes a big difference. Especially consistently. Yes. Yes. But it's an interesting phenomenon. They think it just, when you hit a certain amount of amino acids, your body is like, we're cool. We think we have all the nutrients that we need. And so it's just great trick. By the way, over time, this satiety effect may actually start to wear off.

51:47If you eat a high protein diet for years and years and years, it may have less of an effect than it did initially. But that's okay because if you've been doing this for five years, you've built other relationships and habits that will probably stay. I mean, I don't think there is a simpler piece of advice than telling a client, every single meal, go after a large portion of protein, normally meat, eat it first, everything else will fall into place. I mean, it's wild. And that's not even me telling you, you can't have bread, you can't have pasta, you can't have it first. Yeah, just eat that first and make that a priority every single meal.

52:20And it is wild how much that takes it. Now, I'm not saying it's not possible to stuff your face with macaroni and cheese afterwards, but it is far less likely. It is far less likely. You eat that meat first, and that really takes care of a big chunk of how hungry you are afterwards. And then it's so much easier to eat a smaller portion of whatever carbohydrate or starch you're talking about. Hey, speaking of Wiley, I got to tell you guys something hilarious. We went to our friend's housewarming party. They just moved into a new place. Beautiful home, by the way, kind of where you live a little bit.

52:54Oh, really? Yeah. Really, really nice house. My neighborhood didn't even say hi, huh? So I don't know if it was directly your neighborhood, but it was kind of around there. But anyway, we go down there and we tell my daughter, my almost three-year-old now, we tell her what we're going to know. She's like, where are we going? We're going to go to a house party. Someone's moving in. They got a new home. and she's like super excited for some reason. So I'm like, okay, why is she psyched about this? So she goes and she wants to put on a tutu, which sometimes she'll want to put on a tutu. So she put that on, we get there and we're hanging out and she's like, can we dance?

53:26When are we going to dance? And then we realize like, oh, we do this thing at home called dance party where my wife has this - She heard party. She thinks party is a dance party. And so we have this like strobe light that does like colorful things. We play it in the bedroom and we play music and my daughter just, she puts on a tutu and she runs around a room and just has a blast. She was so upset that this wasn't a dance party. So we had to go in the room. Well, if it was house music, I mean, she'd be on point. She was so upset. She's like, when are we going to dance? When are we going to dance?

53:53I'm like, oh, my God. I made a mistake when Max was like three or four years old. Remember, I used to have over at the Marina house, I converted this huge closet into like a toy room closet that you closed off. I remember that. And yeah, right? He'd go in there, close it, and play and everything like that. and I one time went in there with him, closed it, turned all the lights off and I took a flashlight and turned music on and flashed around like a strobe light and it just, yeah, he went nuts and it was like the cool, but then all the time, yes, all the time and if the word party came up or dance or anything like came up it was like he would come over and like bug me to go do it that I have to, no matter where we were at or what we were doing, I'd be at strangers' houses like I gotta go to the, I gotta go over in your closet or bathroom and turn the lights off.

54:39And I remember, oh yeah, it was definitely one of those moments of, I remember doing stuff like that and going like the things that you do as a parent, you know what I'm saying? To keep your little three or four. So now if we go to a party, we're like, it's not a dance party, honey. It's like, oh, yeah, that's great. It's well documented that being on a ketogenic diet improves cognitive function and focus. But what if you like carbs? What do you do? Try ketone IQ. This is a drink that you take. It's got exogenous ketones. Immediately you're in ketosis and you've got that brain energy, that fuel, that focus with no stimulants, no stimulants.

55:15You could drink it, go to bed later. You're totally fine. Go check them out. Go to ketone.com. That's K-E-T-O-N-E.com forward slash mind pump. And on that, you can get 30 % off your subscription plus a free gift with your second shipment. Back to the show. First question is from main fit chick. What What is the best way to make sure your form is good when you have no mirrors, no spotter or trainer to help you? This is a tough one. I think if you're experienced, you don't need a mirror. You know what it feels like to have good technique, good form if you have a lot of experience. Otherwise, it's very valuable to have like a mirror that you can look at while you watch yourself in the mirror.

55:58Because good form is hard to feel when you don't have a lot of experience on what it feels like. So that's why gyms have mirrors. It's not so you flex in them, although that's what a lot of people do. Those people do. But yeah, it is way more valuable to be able to see where your forms are. Do you use mirrors at home? Do you have mirrors? I do now. Yeah, I have it set up over my dumbbell rack. But I never had it right behind the squat rack. So I just tend to squat pretty consistently. Yeah, my last house gym did not have them, although I'm a huge fan of having a mirror. I just think it's extremely, even if for your advanced, I think it's, it's valuable.

56:36I think you don't need it. That's why my last house gym, I wasn't like, I gotta have a mirror. It's like, no big deal. It wasn't in there. And I was, it was whatever. But if I was like, this is going to be my consistent spot of training for a long period of time. Like I eventually would want a mirror in there. Yeah. I think you could film yourself. Although it's happening after the fact, when you watch the video, a mirror is real time. Right. So I think it's important to invest in a body-length mirror so you can watch your technique, watch your form, and make adjustments. It's actually very important.

57:08I mean, I would demonstrate this with clients. I would put them in proper form, take my hands off them, have them do a few reps, and then I'd have to correct their form again. In front of the mirror so they could see it. That's right. It's super – I think it's very valuable. Unless you're really experienced. Like, I don't need a mirror now. I can work out. I know what good technique and good form feels like. So it's not an issue. but if you've only been doing this for less than a year you want to watch yourself so you can see what's happening because you do not know. You just have no body awareness if this is new for you.

57:37If you're trying to work on your form, period I mean you need to get a mirror. It's not that expensive you can get really cheap mirrors. It's not that expensive and you get lightweight ones they make those dancer mirrors that we used to have in here a long time ago that are super lightweight and cheap. Made out of mylar Yeah, it's made out of mylar and works really light you can do very inexpensive defensive get a movable mirror for your garage or wherever you're working out and if you're at the period of your lifting career where you're concerned about your form you 100 should make that because you have the body awareness is just isn't there i could tell somebody like go by feel but that doesn't help with a lot of people you'll watch someone overhead press this is why trainers one of the reasons why trainers can be so valuable is people will do an overhead press and not realize what's going on and they might even think it's a very revealing one i mean even when i was just trying a new technique with a jerk press it was like i needed somebody else's eyes to really you know know where to tweak yeah so next question is from eliza's side and bender what should i look for when choosing a personal trainer ah good question they're glutes uh yeah do you a say what do you uh number one do you like them that's very important uh because if you don't like them you're not going to want to work with them number two do they assess you or do they just take you straight through a workout yeah number three do you feel better after your workouts than you did going into them i don't mean exhausted i don't mean like you're beat up i mean literally do you feel good afterwards does your body feel better do you feel like you're moving better that's typically a good a good sign i'd say number two is the most important if they they that's an easy way right away to fish out good versus bad let's just take you through a workout yeah if you get if you get a good trainer they'll do a full assessment on you and that that right away like if they're doing a full assessment, then you know they've got the very few brand new trainers who don't know what they're really doing or know how to do a thorough, good assessment.

59:33And even if they were brand new and they know to do a thorough, good assessment, they're probably good or going to get really good. And so it's a good, you've got some. Are they paying attention to you while you're working out? Ask you a lot of questions to get background and get those data points because you need that. I mean, for them to be able to craft and create something specific to you, you need to be able to reveal a lot of that. And then if you had to pick between experience and education, experience is what I would weigh much heavier. All day. You know, somebody's like, well, I have a degree in this and that.

1:00:06And well, how long have you been a trainer? How many people have you trained? Oh, I just started. Far more valuable to work someone who's been training people for 10 years. Now, these aren't like guarantees. I mean, we have a lot of trainers here in our studio that are new, but they're exceptional. But we train them ourselves. So they're under good tutelage. But experience, if you go to a gym and you're looking to hire one of the trainers there, ask who's the most experienced? Who's been training people? What's cool about gyms that you can do, I mean, most of my career, I was the fitness director, right?

1:00:38So if you find the fitness director or fitness manager... They're able to match you. Yeah, and nobody ever did that, by the way. But if you did, maybe a handful of times it happened in a decade for me, where someone's like, who's your best guy or who's your best girl? like I always that that person that cared enough to ask me about that come to me and ask me about you got that person so if you really are concerned about getting a great trainer or the best trainer in a gym walk up to the general manager or the fitness manager and say I'm looking to train with the best trainer in this gym who is it and then another thing too like if you listen to our show regularly and your trainer is countering a lot of the things that we advise they're probably not great and it's not because we know everything it's just we're very experienced we've been doing this for a long time.

1:01:21And I say that because oftentimes we'll have people come on the show and say, Oh, I worked with this coach and you know, I knew what they were saying I shouldn't do because it was something that you guys, you know, said often you shouldn't do, but I did it anyway. Now here I am, I need help. You know, it caused these problems or whatever. So, you know, you could use us as kind of that, uh, that gauge, uh, are they countering a lot of the information that we give out? Um, are they training you in ways that we would deem inappropriate? And if that's the case then uh i would say don't work with them find someone else next question is from burke himself what are your top three recommended rotational moves for for someone who mostly does bodybuilder type training oh yeah justin yeah obviously yeah pressing with rotations is always a big one for me um and you would do that dumbbells or if ideally with kettlebells just because of the load of it helps to you know kind of really bring that uh you mean shoulder rotation shoulder rotation and that external rotation because it's one of the biggest lacking abilities i think for people is like that so you'd say the press with the kettlebell would be number one a close number two to that would be like an arnold press uh well yeah yeah if you're just sticking with like a shoulder press like i would add that as a variation to that uh but then windmill would be a good one too yeah um and then you know any kind of trunk twists obviously and then being able to, sometimes I'll use this, like even if I'm doing a lunge where I'm not just doing like a lateral lunge, but I'm also kind of picking and plotting a point and then pivoting and rotating into that position.

1:02:57And then coming back. Yeah, and coming back just because the spatial awareness to that is something that's very lacking with people. They don't know how to navigate through that. You know, the other thing too, what sometimes happens with people who do bodybuilder style training is they'll incorporate rotational movements in a bodybuilder style. So it'll be like a cable chop or an oblique twist to develop the muscles that rotate the trunk. Nothing wrong with that. And it's definitely better than nothing. But rotation with a little speed is much more functional. And it'll develop the muscles just as well.

1:03:28So like a medicine ball toss or a twist with a band, band allows you to move quicker, I think is far more functional because when it comes to rotation, you need a little bit of that element. because in the real world when that's happening, it's almost never in this controlled, like I'm just working the obliques. There's a little speed involved, and so it helps reduce injury. I mean, if I had to pick my favorite, I would say the windmill. I think the windmill is just a, I mean, because you get the shoulder stability in there, you get the transverse plane in there, you get rotation, you get hip hinging in there.

1:03:57I mean, that's kind of like a all-encompassing, great move if you can incorporate that into your routine and get good at it. Because a lot of times you take a bodybuilder who's got a great physique, and they can't even do it. So learning to just do it takes its own skill to get good at it. Yeah, I would say too, like just an easy one because everybody lunges all the time, but just adding that bit of like rotation with the trunk as you're, you know, lunging and doing like a lunge walk is very beneficial. Yeah, and you know, one of the areas, so sometimes people are really strong in the gym, do a lot of bodybuilding style, hypertrophy work.

1:04:33They'll find themselves getting back injuries out in the real world. and then they'll always be like, well, how is this possible? I do rows. I even do bent over rows. Sometimes I deadlift. And it's their QL. And their QL is this muscle that stabilizes this kind of the sides of the spine. And the windmill is really good at strengthening that and working that. Especially the deadlift. Yeah, you get really strong in this kind of like straight line kind of stuff. The QL stabilizes, but sometimes it falls back behind, especially if you start to train too long in that way. That's why I like the windmill so much.

1:05:06Yeah, me too. Such a good, good, I mean, like that would be the number one for me because even if you just did that, you cover a lot of good things for the average person, even addressing some of the shoulder stuff that Justin was talking about because the shoulder mobility required to do that. Yeah, it encompasses that. Yeah, it encompasses that. So it's one of the best. I remember when you first did it with us and I'm like, this was. Felt good. Oh, my God, it was a missing movement in my routine. And I'm like, I can't believe that. So restricted without it. It's crazy. to watch people that don't incorporate any kind of thoracic rotation.

1:05:40It's rough to be functional. And it feels really good to suck at it and get good at it. I remember first doing it with hardly any weight at all because it was just hard to do the movement to getting to a point where I could load it pretty good. I was like, oh, God, that feels so good to be able to load that movement. And so I would start there and then build on the other two that you said would be great. Next question is from Isia. is fitness a viable career in today's climate or are you forced to be an influencer if you want any remote clients? Social media has distorted fitness business so terribly to the point where now trainers and coaches who want to do just a virtual business.

1:06:20Let's just say I'm a trainer and I want remote clients. This is what I want to do. I want to coach people remotely. Social media has led us to believe that the value of remote coaching is that people are far away. That's not the value. The value of remote coaching is that it's a low cost way to get coached. So you could get just as many clients out in your neighborhood or outside your business and signing them up for remote coaching. They don't have to be across the country. This is what people think. So like, how am I going to reach people for remote coaching? I need to have the social media page that attracts lots of people from around the country.

1:06:55No, you don't. You go out and talk to people out in the real world and get them just like I recommend for trainers get in-person clients, except now you're promoting virtual coaching and they live in your city. That's all it is. I think, again, people get confused. They think remote means they have to be far away. No, remote means you're coaching them virtually. You're doing Zoom calls. You're using text. And it's a low cost option for coaching. It's less expensive than in person. That doesn't mean they have to be far away. they could still be in your it also doesn't mean you don't you can't build a very successful listen there's a lot of in-person badass trainers you don't even know about yep because they're not on social media no they're too busy training clients busy there's a there's a lot of people that are really good big demand for it yes at their craft that are not on instagram if you do not have to be on social media to be a great trainer if you gave the three of us a chef somebody challenged us and minus mind pump nobody knows who we are and they said okay build a a six-figure personal training business the last thing the three of us would do is go build is build a bunch of social media anything god no i would go i would literally it's it's this easy it's this simple i would go outside yes and talk to people yep and introduce people and bring them in and say hey let me take you through a workout or let me talk to you or let me do a free body fat test set up booths stuff like that referrals like yeah it's the fastest way yeah physically work with people The social media thing ends up being like, it's a marketing tool to build on top of a foundation.

1:08:24That's right. So you don't start there. You start with building that foundation. Not to mention where you're going to make your bones in this business is the reps and practice of training these people. So going straight to trying to be an influencer to then be a trainer is ass backwards. It should be, go be a great trainer where nobody in the Instagram world knows who you are. Go get good at your craft. Go change people's lives. Get referrals from people because you've gotten so good at your craft. Oh, and then by the way, you can along the way start an Instagram page and start documenting the process and watch what happens from that.

1:08:57And you don't even have to do that. And I'll say this. I'll even say this. For fitness people, it's harder to build a six-figure business that's social media based than it is to build a six-figure business where you just go out and talk to people. It's harder. It's a completely different business if you're trying to build six-figure on social media. You have to understand social media. It's worse service, too. You're now a media person. Well, not only that, Sal, but this is the part that I think we get so passionate about this conversation. And in our course, we do not encourage trainers to be a social media trainer first or an online trainer first.

1:09:34Because the skills to talk and communicate to somebody virtually across the globe is far higher than doing it in real person, where I can see the person moving in front of me. when i see somebody you're not great in person good luck doing it that's what i'm saying like like you're because you're going to get the questions of the client's clients gonna be like this like when you're training in person and they're squatting it's very obvious when their mechanics are off you're like oh shit that looks really bad let me help her fix it when they call you on friday for their zoom checkup and they go man i hurt myself my knee hurts yeah or my knee hurts from squatting on monday they say nothing and they're doing it bad yeah yeah either one of those but let's pretend they even are aware because they hurt themselves like what do you what do you do uh you know what's your set your phone over here let me watch you move yeah okay maybe put some weight i don't have weight with me okay let's guess no good versus somebody who has trained a lot of people on how to squat and are familiar with a lot of the mechanical flaws that the average client has or can ask questions like did you do this when you went down or can you show me a video They're like, oh, okay, I see what you did there.

1:10:39That comes from training real people. You don't get that. You know what this reminds me of? This is like someone saying, like in our era, I want to become a success. I don't have any clients. I want to become a successful personal trainer. What kind of business card should I make? And you look at them like, who cares? You don't need a business card right now. Let's go out and build your business. It's exactly the same thing. It's just digital. No, you don't need to be an influencer. No, you don't need it to build even a virtual business. Go out and talk to people. It's faster. It's easier. it's more effective and you'll become a better coach well the first step is the social media support the first step of our five steps right for in our course is to go get 100 reps so go go do go train 100 sessions in person that's the first thing you go do go do that do it for free yeah and that exactly it doesn't have to be you don't need to be it's because someone will be like oh my god get 100 clients that could take forever it's like no go train people for free who cares at this point you're in the learn phase of your career you got to go prove you got to go figure all this stuff out.

1:11:34You're going to gain so much knowledge, skill, information, and get good at your craft through that process versus, oh, I think everybody's an influencer to build their business and so you're trying to figure out social media. You're trying to figure out Instagram and figure out how to post, right, and catchy shit. It's like, no, you're backwards. Look, if you like the show, come find us on Instagram. We'll see you. It's 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.

1:12:08The 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.

1:12:55We thank you for your support, and until next time, this is Mind Pump.

From the publisher

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.

Mind Pump Fit Tip: Why is it so hard to be fit and healthy? Find the solution for yourself. (2:08)
The value of daydreaming. (24:48)
Outsourcing thinking. (26:21)
When will every household have a robot? (33:20)
Why doing a little more exercise for the average person is better. (37:47)
High-quality protein makes a difference. (40:43)
Having too much choice is a problem. (44:01)
Feel-good product. (49:32)
The satiety effects of protein. (50:30)
Dance party. (52:44)
#Quah question #1 – What is the best way to make sure your form is good when you have no mirrors, no spotter, or trainer to help you? (55:32)
#Quah question #2 – What should I look for when choosing a personal trainer? (58:34)
#Quah question #3 – What are your top 3 recommended rotational moves for someone who mostly does bodybuilder-type training? (1:01:50)
#Quah question #4 – Is fitness a viable career in today's climate, or are you forced to be an influencer if you want any remote clients? (1:06:00)

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