2743: The Trainer-Approved Way to Eat Carbs for the Best Results

In short

Mind Pump Podcast Episode 2743: The Trainer-Approved Way to Eat Carbs for the Best Results

Episode Overview In this episode of Mind Pump, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews tackle various listener questions related to fitness, nutrition, and health. The episode emphasizes the importance of carbohydrates for muscle gain and performance, while also addressing other topics such as protein intake, the mortality rates of pro bodybuilders, and the effectiveness of posture correctors.

---

Key Topics Discussed

Mind Pump Fit Tip: How to Use Carbs for Gains (2:24)
Carbohydrates, while not essential, are crucial for muscle growth and athletic performance.
Carbs should be manipulated based on individual needs and workout intensity.
The hosts discuss the difference between high-carb and low-carb diets, sharing personal experiences.

Protein Intake Awareness (21:46)
Importance of understanding the protein threshold for optimal muscle synthesis.
The hosts discuss findings that suggest 40-50 grams of protein are most effective in one sitting.

Mortality of Pro Bodybuilders (29:50)
Pro bodybuilders have a 34-50% higher mortality rate compared to the general male population.
Factors contributing to this include drug use, extreme dieting, and addiction rates within the bodybuilding community.

The Red-Light Pump (37:22)
Discussion around the potential benefits of red-light therapy for improving workout performance.
Mention of how it can aid recovery and lead to better muscle pumps during workouts.

Miscellaneous Topics
Cats vs. Dogs (41:40): A light-hearted discussion comparing pet ownership.
Rehab Facility Success Rates (45:59): Inpatient rehab facilities significantly increase the chances of recovery compared to self-managed approaches.
Human Safaris (48:06): Reflection on dark tourism and historical atrocities.

---

Listener Questions and Answers

Q1

How to Scale Back on Cardio After 15 Years of Endurance Training?

Advice: Gradually reduce cardio intensity and frequency. Replace some cardio sessions with strength training to facilitate muscle gains.

Q2

Training the Central Nervous System (CNS) (1:09:48)

Advice: To improve CNS performance, reduce workout intensity and volume. Rest is essential for recovery.

Q3

Assessing Strength Gains vs. CNS Adaptation (1:11:44)

Advice: If strength increases, even if due to CNS adaptation, it likely leads to muscle growth. However, evaluate nutrition to ensure adequate intake for muscle development.

Q4

Opinion on Posture Correctors (1:13:30)

Advice: The hosts advise against using posture correctors as they can create dependency and weaken the muscles needed for good posture. Instead, focus on exercises that strengthen postural muscles.

---

Key Takeaways

Carbohydrate Importance: Carbs are essential for improving workout performance and muscle gains. Individual responses to carb intake can vary significantly, and optimal amounts should be personalized.
Protein Needs: Understanding how much protein your body can utilize in one meal is crucial for muscle growth.
Health Risks in Bodybuilding: While bodybuilding may seem glamorous, the associated health risks, especially concerning drug use and extreme dietary practices, are serious.
CNS Adaptation: Training adaptations may sometimes be more pronounced in the CNS rather than muscle hypertrophy; nutritional intake plays a crucial role in this.
Posture Improvement: Instead of relying on corrective devices, focus on exercises that enhance and maintain muscle strength for better posture.

---

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, Salda Stefano, Adam Schaefer and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, we answered listeners' questions. People wrote in to Mind Pump Media on Instagram. We picked some questions, but this was after the intro. Today's intro is 64 minutes long, where we talk about fitness and fat loss and muscle gain, current events, family life. It's a good time. Again, if you want to post a question that we can pick, go to Mind Pump Media on Instagram.

0:37Now, this episode is brought to you by some sponsors. The first one is Juve. this is red light therapy that works this is the kind that you find in the studies so red light therapy will improve the health and vibrance of your skin regrow hair raise testosterone accelerate recovery make you stronger all of this backed by data look it up this data goes back decades it's very well studied it's legit juve is the only company we stand by with red light therapy and right now you can get a discount through our link go to juve.com forward slash MindPump, J-O-O-V-V.com forward slash MindPump. Use the code MindPump.

1:14Get yourself a discount. This episode is also brought to you by Rock Recovery Center. This is an inpatient rehab facility that right now is offering a scholarship. So if you or a loved one needs help with addiction, go to RockRecoveryCenter.com forward slash MindPump. By the way, everybody that writes in there will actually get some form of help. They're amazing over there. Also, right now until the 6th, check out what we're offering. For$49, this is a discount, for$49, you'll get on with one of our coaches and they'll design a 90-day customized reverse diet plan. If you want a reverse diet to build muscle, boost your metabolic rate, set yourself up for a cut, but you're not quite sure how to do it, get on the phone with a mind pump trainer and they will design it for you and help you out.

2:03It's only$49. It's only available right now. Go to ReverseDietCall.com. All right, real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at MindPumpStore.com? I'm talking right now. Hit pause. Head on over to MindPumpStore.com. That's it. Enjoy the rest of the show. Carbs, it's the macronutrient that's not essential, right? You don't need them? Well, technically, that's true, but what about if you want gains? What if you want performance, strength, muscle? I'm here to tell you carbs can play a big role, and there's a difference in how you use them, the kind you eat, when you eat them, all that stuff.

2:43We're going to talk about carbs right now, how to use carbs for the gains. Let's go. Have you ever tried to gain without carbs? Yes. Yes, I did. I've used this example before, but it's literally you're playing your video game. They're like, what would you like to do? Hard mode? Hard mode. Difficult mode. Super duper hard mode. Let's do that. No car. Okay. So let's start here. Uh, the data on strength. So anaerobic strength, power, athletic performance, except for some people will point this out, except for possibly the kind of endurance that you would use that it's kind of low level, long lasting.

3:23so uh you you maybe not the case maybe because there's data that supports that there is also the case but maybe not if you're going to do like a super slow run for super long distances otherwise uh carbohydrate intake improves athletic performance and strength it just does well even that we i mean we had one of the you know ultra marathon record holders on our show and what he does is run keto but then when it comes to game time he uses a fast source Yeah. Fast-using source of energy. Right. But then he still utilizes carbohydrates. That's right. So, yeah, even in that situation you're talking about, there's still value to utilizing carbohydrates.

4:04That's right. But, you know, and also the lifestyle effects, right? I mean, would you want to avoid an entire macronutrient? All the good stuff? Like having a good mood? Isn't that a factor in? Yeah. And there's data now that shows that going no carb for too long can cause issues, potentially issues with your thyroid and thyroid hormone. Isn't that what Saladino ended up coming out about too? Well, now Saladino, who's the carnivore guy, now advocates for some carbohydrate. Yeah, fruit, honey, sweet potato even. Oh, even sweet potato now. We're getting closer to a paleo diet. You know what happens?

4:43You go on it for so long and then you start to experience negative effects. You know. Now, carbohydrates are interesting though. Carbohydrates are interesting because what you'll see with athletics, performance, and even bodybuilding is this is the macronutrient that you can manipulate and play with to elicit certain responses. Protein intake tends to be consistent all the time. Fat intake tends to be relatively consistent all the time. Carbs is where you can start to play to get more of a benefit here or there. Pense it on activity. That's right. That's right. And then carbohydrate sources make a pretty big difference.

5:21They do with proteins and fats as well, but with carbs, different sources can have a different effect on the body. I'll start with you, Adam, because you really learned how to manipulate carbohydrates because you had to present your body on stage at 2 % body fat. What did you learn about carbohydrates for that particular thing? Well, I mean, one of the things I got to do was I did everything you could think of as far as how to use them. So I ran super high carb diets. I ran super low carb diets. I did backloading on carbs. I did frontloading on carbs. What's backloading and frontloading, by the way?

5:58So that's where you basically eat a majority, if not all your carbohydrates in the evening time would be backloading. And then frontloading would be eating all of them in the beginning of the day and then none at the rest of the night. And the biggest thing that I learned for myself personally, And I do think there's a massive individual variance because I've manipulated this enough times with clients that I feel like everybody has their own specific number. Like I had nailed down that was 75 grams of carbs for me. Now, granted, that might be different than today because I'm a whole different body.

6:35This was 75 for a meal? No, total. So as long as I got 75 to 80 grams of carbs before my workout. Oh, I see. I had that like, and where I'm going with this is that the difference between 80 and say 200 grams before workout was nominal. There was no difference. I didn't feel a bigger pump. I didn't have more energy. It was like, so it wasn't like more carbs is better necessarily, but there was definitely an optimal amount. So if you went, if you was 30, you could tell. Oh yeah. If it was 30 flatter in the workout, didn't feel as strong pumps weren't as good. But right at that, like, and of course there's like a range, give or take 10 to 15.

7:13That's why I said 75 to 80. It was probably somewhere more like 70 to 90, you know, somewhere in there. But once I started pushing beyond 100, it was like, and that gave me like the maximum performance. Also, I could split that up in two meals. So it wasn't, I didn't feel lethargic from it. So it was an easily digestible carbohydrates. And then post-workout, I always enjoyed having it. I noticed having less, and again, this is a lot of my, this is all anecdotal, right? This is my personal experience because I've done different things with different clients. I noticed when I had a lighter carbohydrate dinner, I slept better.

7:52It's funny. Some people, the opposite. The opposite. That's why I said, that's why I prefaced that. You have data on that, by the way. Yeah, that's why I prefaced that because some clients I've had where I load them up on carbs, they sleep like babies. Other clients, not so much. They do much better on a high protein vegetable type of meal for their last meal. I do really good with that. so i found that prioritizing most of my carbohydrates regardless if i was in a really high state of eating i've been as high as six seven hundred grams of carbs in a day and as low as probably about as low what i would consider low carbohydrate for me is like 150 although obviously in competitive dieting i've pushed low you also went keto for a while where it was zero yeah yeah so i've i've done everything in between um and keto what i found with no carbs in the keto diet, really good for appetite suppressant.

8:42Those that have listened to me talk about my sugar addiction and how hard that is and has been for my entire life, I never felt less of a pull towards sugar when I was on the ketogenic. So I found a lot of value because of that. But I definitely didn't have the same oomph in my workout. I couldn't get the same pumps. I desperately tried to gain, because I was in the middle, if you remember, that was when we first started the podcast. You were still competing. Yeah, I was still full into meathead Adam at that time. And so very much so cared about not losing any muscle, trying to gain. And I really tried to do it through the ketogenic diet.

9:23And I just could not. I couldn't get enough. I couldn't get enough calories because it just suppressed the appetite so well. So I found a lot of value in the lower carbohydrate when you have somebody who struggles with cravings a lot. So if you're a person who struggles with craving sweets and carbohydrates a lot, the higher fat, higher protein approach tends to do really well with that. You may lack a little bit in performance in the gym, but you still can work out. It's not like I didn't want to work out. It just wasn't the same as when I was carved up. And this is, to me, all the nuance that matters when you're coaching a client is it's less about, oh, what's the best strategy for fat loss?

10:06Or, oh, what's the best for muscle pumps? It's more like, okay, what's the client's goal? And how does that individual respond to the way I feed them carbohydrates? And that would dictate all the things I'm talking about. I'd say probably if I were to, in a nutshell, because the variance with carbs is very interesting. you don't find there's a variance with everything so i'll be clear there but you don't see this variance uh this wide variance like like you do with carbs with like proteins and fats again there's variance in everything so i'd have clients that would do a little better with lower protein higher protein but generally high protein and fats you would still see a variance but it's not you know wasn't this huge variance where i could have clients that are great on low and others that are phenomenal to your point they're essential well to your point everybody has a a low threshold for those two those are essential right yeah so it makes sense yeah it definitely makes sense the one thing i would say that the most important consideration with carbohydrates is digestibility i'd say that's number one uh which is a strong consideration for all food but carbohydrates boy can some of them make you feel be some irritators in there totally some of them make you feel terrible others make you feel amazing so when picking carbohydrate sources ideally it's like which one makes you feel the best digest digestive wise even that sal is nuanced because i mean at least our experience right how i mean how many clients have you coached that even have a good connection to something that's not really digesting well with them right i can't tell you how many people are like oh i'm fine i do good on bread you know always eat that yeah until i cut it out yeah then i cut it out and they're like oh my god i feel like i lost all this way it's like yes sir reintroducing it's a whole other thing yeah and so uh you know i'm such a i'm such a fan of you know if you're a listener if you do this on your own if you have a coach uh or if you are a coach doing stuff like this where even if a client claims that this oh this is i like to eat this way this purpose like hey let's try these different things because many times they're just unaware they're unaware of what better feels like they're adapted to that that is you just don't have a contrast yeah you don't have out of the matrix yeah so you just and and you and you don't have crippling problems from say the bread and so you know maybe you don't have a full-blown gluten intolerance but it also may not just be easily digested for you and you add that to a little bit of a stressful day and you're holding on to bloat and water for a day You think it's fat.

12:45Yeah, for me, some carbohydrate sources will give me a crash. Others don't give me a crash. I know for me, for athletic performance, strength, muscle gain, then I need to eat some good carbs, starchy carbs. Typically, rice, potato, fruit is okay. If I want mental sharpness, then lower carbohydrates tend to work better. So if I'm going to do like a podcast circuit and I need to be sharp for all day because I'm doing three or four podcasts, then I'm going to go lower carbs. I also noticed a big difference, Sal, too, on my training regimen on how those foods are digested. Like I can get away with more pasta breads and things that, let's say, I have a little bit of an intolerance to when I'm training hard.

13:27When I'm training hard, it's like my body is like needing calories. It feels like it just kind of – and if I'm not and I have something like that, it seems like it's easily upset or I have issues with it. So I think that even matters. Like, so especially when you're talking about people that may not have a full blown intolerance, but that the food just doesn't totally agree with you. And it's like when I'm when I'm strength training and needing a lot of these additional calories, it feels like my body. Go ahead. It plows through it. And when I don't need those extra calories and then I pile that on there, I can feel a major difference.

14:00Here's what's interesting, too, with carbohydrates is that a majority of heavily ultra processed foods are carbohydrate based. Now, it's not because, kind of, but it's not entirely because carbohydrates are the best when you're trying to create a hyper-palatable type of food. Because fat and salt is part of that, right? Palatability, although it's extremely complex, like food scientists understand this, the three main ingredients, if we were to break down the macros of palatability, it's salt, sugar, and fat. So fat and salt are a part of this as well. But the big reason that carbohydrates make up a majority of ultra-processed foods is because they're cheap.

14:46So I can make and produce large amounts of these foods and it'd be inexpensive. And one of the pieces of the formula for processed foods is convenience and affordability. So like a box of high-protein snacks, even though they're snacks, they're going to be expensive because protein is more expensive. So when people cut carbs and notice a big difference, oftentimes it's because they've reduced their processed food consumption. Oftentimes. Not all of it because carbohydrates are the least satiety-producing anyway. But a lot of it is they've just cut out ultra-processed foods. But that being said, if you want good performance and gains, like you're trying to build strength and muscle, you're reverse dieting to speed up your metabolism, you're listening to the podcast and it's resonating, you want to try it out, you're better off eating carbohydrates and stick to whole natural sources, sources that are minimally processed, like white rice, potato, sweet potato, fruit, quinoa.

15:52and what you'll find when you eat those sources along with other whole natural sources is you're not going to overeat you'll do great yeah and you'll see especially if you eat the protein first and you'll see uh phenomenal results uh the other thing the other reason why oftentimes people will promote low carb so much is they have an underlying digestive issue gut health issue that they haven't solved yet. Okay. So if you have SIBO, uh, like small intestinal bacterial overgrowth or SIFO, which is fungal overgrowth or a parasite, which you don't know about or gut inflammation, uh, carbohydrates tend to make those worse.

16:33So you suddenly will cut carbs and be like, Oh my God, I feel so much better. This was me for a long time when I was trying to figure out what was wrong with my gut issues. I went low carb, not because it was the best for performance or anything else, but mainly because it was the best for my digestion, which ultimately meant it was the best for me. And that's because the glucose is feeding the bacteria, right? It's just I would eat them and it would cause problems. And going no carb would just felt a lot better. But isn't that what's happened? That's one of the reasons, right? So it's like that food's getting converted over to glucose.

17:01The glucose is feeding the bacteria. They're fermenting. They're causing issues. You're getting bloat or digestive distress and stuff like that. And so you'll hear this sometimes. You'll also see, and this is something entirely different, where people will go low carb because of autoimmune issues. Now, there's a lot of speculation as to why people will get benefit from this. It might be that carbohydrate-containing foods have compounds that can cause an immune reaction or more likely to cause an immune reaction. But I'll also point to protein sources that are high on that as well, egg whites and dairy being chief among them.

17:39nonetheless um there's such an individual variance with this but i will say like if you are huge difference for me yeah if you're like hey difference what do you mean but when i was low carb yeah my that was one of the that was one of the things that kept me going on the ketogenic diet too was that how good my psoriasis was yeah right and it was very obvious when i started to reintroduce the carbohydrates especially processed ones yeah there's also a huge difference in that like rice doesn't seem to do it sweet potatoes don't seem to do it uh eat something out of a box or sugar or something like that and uh i'm 30 minutes to an hour later i'm already scratching myself there's something there there's got to be too like you're mentioning feeding the bacteria i wonder for the beneficial bacteria versus like less beneficial like in whatever you're you're you know predominantly growing in your gut well if you have a bacterial overgrowth what it means is dysbiosis, meaning that the wrong bacteria, there's too much of the wrong bacteria, too little of the right bacteria, or the ratio of the bacteria is off.

18:42This is really loose, everybody. This is like super, I'm really oversimplifying because the microbiome is super complex. But essentially, that's what we're talking about. So now you're feeding this bacterial milieu with what they tend to eat a lot of, which is carbohydrates or sugars. They also eat fats and some proteins, but carbohydrates will feed off. And so what you do is just kind of blow up and strengthen this dysbiosis. And so suddenly you've got bloat. This is what happens. People will be like, man, when I eat carbs, I get super bloated. And so this is kind of the issue. You could also have certain overgrowth.

19:22I can't remember. I don't know why. Women will oftentimes get this. Candida? Candida. Oh, yeah, Candida. And Candida feeds on carbs. feeds on carbs. And so you'll eat carbs and you feel absolutely terrible. But if you treat those issues, you work with some of the gut health specialists to treat those issues, then you go back to eating carbs and you're totally fine. So it wasn't the carbs that was the issue. It was something else that was the issue. One thing I'll say, though, is one thing you can play with, and we're splitting hairs here now, but we do have a lot of fitness fanatics that listen to podcasts that love splitting hairs.

19:56Carbohydrate timing is pretty awesome. if I have a decent carbohydrate meal a few hours before my workout with good water intake and sodium I'm getting the best pump of my life it's amazing, if I don't it's a big difference I remember when I figured that out I mean I don't know what a decade of taking no explode and all the pre-workout pump stuff that I could possibly and I mean I could feel those I mean I noticed the difference but But when I, and it wasn't until bodybuilding. So imagine I'm 30 years old when I finally unlocked this was like, when I knew the value, how much I had to, I knew I had to manipulate water.

20:35And so, and I didn't, what everything that I had read going into bodybuilding, like I knew how unhealthy it was for what these guys were doing. And I'm like, well, if I train myself to drink like three gallons and then I cut all the way down to say a half a gallon, I'm still in a really healthy place of water. And so that was my strategy. and so i began really pushing water like i'd never pushed water before and of course with that came taking electrolytes in at the same time and holy shit the pumps are crazy pumps were insane i'm like oh my god this whole time this whole time all i need to do is just drink a bunch more water i mean it makes a it makes a huge difference like like the carbohydrate thing i had got i figured it out down to the exact amount.

21:22If I had 70 to 80 grams of carbohydrates and I put a half a gallon of water in before my workout and then drink another quarter to half during the workout. Great. Just incredible. It's like a new steroid. It is. It was better than the best pump product on the market. Pump juice. Water. You need it. Anyway. Wait, wait, wait. Since you're splitting hair stuff. Yeah. Can we talk about the video that I, can I have Doug play the video for you so we can talk about it? Sure. Since we're talking about splitting hair science. Yeah. Well, it's not even razor blades. I mean, Doug, play the video I sent over.

21:58It's Peter Atiyah. He was on Tom Bill. He was on. And the reason why I'm bringing this up is because I actually got quite a few DMs. And I also wanted to talk about this because I had remembered reading this science a long time ago. And I used to tout this information. And then I got a lot of people, ironically, from the science community. That's bro science. That's bullshit. it's not like the protein disappears and you don't use it that's right and so so uh brett let play it for justin and everybody so they can hear doug and then i'm gonna have sal explain uh the nuance of this or the why this doesn't matter because yeah i did get i mean this is on tom tom's show tom's got a huge is awesome yeah exactly that's why i love him i mean if i had a dog if i had to you know pick the doctor that i wanted it would be him you know that he would be the guy that I want to work with.

22:43Solid information. This is where it gets really crazy. If you're eating really small amounts of protein, like 20 grams at a time, you're not going to get muscle protein synthesis because the liver is going to, the liver basically takes first dibs on the protein and undergoes gluconeogenesis. It's just going to make glucose out of protein. So if you just trickle tiny amounts of protein in, you're not getting muscle protein synthesis. I'm turning it into glucose through a really inefficient process. Yeah. You're just, the liver is turning it into glucose. If you eat tons of protein and the limit based on the literature seems to be somewhere between 40 and 50 grams in one sitting.

23:16Okay. Once you exceed 40 to 50 grams in one sitting, the excess just goes into gluconeogenesis. So here's the thing with, with studies like this. So you can measure markers that will point us in a direction. Like here's a marker for fat oxidation, for example. So fat oxidation happens when you burn body fat. If you go on a ketogenic diet versus a, let's say balanced diet, both calorie deficit, you're going to see more fat oxidation in a ketogenic diet. Does that mean you burn more body fat? No, you don't burn more body fat. Muscle protein synthesis, you can measure this. And what you're measuring is the building, essentially it's it's adding you're building proteins in your body so that definitely can point to building muscle now here's what the data shows if you eat 20 grams of protein 10 times a day or you eat 40 grams of protein five times a day both 200 grams of protein you eat 200 grams in one sitting well i'll get there but i'm going to use these two comparisons okay is there going to be a difference in muscle growth and athletic performance and strength no well no difference yeah but be careful i mean what you just said right there it doesn't counter at all what he just think is he says 40 50 the limit you're right okay you could go as high as 70 okay now there is there is seems to be an effect on how long you wait between protein feedings but it's probably four or five hours it's not every other hour so you could have breakfast lunch dinner and have the same total amount of protein, it's not going to make a difference.

24:55It's not going to make a difference at the end of the day. There seems to be an effect, like I said, if you wait a long time. Like 200 grams at one sitting versus eating three meals, there might be a difference at the end of the day. But the whole, like, if you eat 20 grams and you eat 40 for protein synthesis, more than that, it turns into glucose. at the end, like when you look at the end result, it doesn't work out that way. So the reason why I also wanted to talk about it, because again, again, I'm going to bring my anecdotal evidence here, right? So this, you can throw it out the water for those science nerds that want to see 50 science or studies to support what I'm saying.

25:34But my personal experience with how I section, like I saw, I've always seen better results when I've broken my protein up than eating a 200 gram because i've done that before i've had times where i'm like so behind on protein i'm like the protein shake plus the big steak meal or something like that and i get a gee i wonder why how did you feel i well so that's probably the digestion process of that i'm sure and nothing felt better than these nice 40 to 50 gram meals broken up six to eight times in a day right uh just my body felt like it used it better because there's also inflammation with all that at one sitting and you just don't feel good will that play a role in muscle building maybe you know definitely but what he's saying makes it sound like if you don't eat more than 20 grams of protein you're not going to build muscle and if you eat more than 50 grams of protein you're wasting the protein exactly wrong that's not true somebody who ate 20 grams of protein you know eight ten times in a day is fine they're fine somebody who ate 50 grams of protein four times in a day is fine too same amount of protein and the data will show that it doesn't it's it's not going to make a difference at the end of the day when it comes to building muscle brain body just like the fat oxidation studies with ketogenic versus you know balanced okay so really although i do again i think that uh then then that's probably what i felt and probably the most important thing for someone to take away because i've had a lot of clients that have asked this before that struggle with getting protein and they're, you know, 120 grams shy at seven o 'clock at night, you know, and they struggle with this, like, Hey, should I just not do it?

27:16Or should I stuff the one 20 down? And you got to ask yourself like, well, we need to hit that protein intake really bad, you know, but is it worth the gastrointestinal? Exactly. But is it, but you know, am I going to be bloated afterwards and then on the toilet? And it's just like, if that's the case. But then I've also had other clients that I've met that can crush 80, 90 grams of protein and totally fine. So I think that, to me, the reason why I wanted to bring it up is so we could discuss that a little bit because I do think there's some importance there for the individual to become aware of how you handle eating 80 grams of protein in one sitting versus - The strongest considerations are - Digestion.

27:55Yes. Digestion and does it fit your lifestyle? That right there is by far the biggest consideration. All this other stuff, like I love guys like Peter Attia. I think he's brilliant. But the risk of people like him, because he gets a lot of attention, being an authority, being a doctor, is they really get people caught in the weeds. And then people miss the forest for the trees, and they just – so now you've got the average person just getting into fitness. I'm like, uh, I'm going to go like this. This is what I want to bring up because I must have had eight DMs from the average fitness person that listened to us a lot, listened to a lot of things he says, and go, whoa, this is crazy.

28:36This doesn't sound like stuff you guys have communicated. And to your point, this tends to send some people to be like, oh, well, shit, well, that's a waste. If you eat more than that, I'm just going to convert it to glucose. Fasting causes fat oxidation to go through the roof. But at the end of the day, the calories make the difference with fat. In fact, some studies show that fasting might be not as effective because of the potential muscle loss. But again, that's even splitting hairs. So you got to be careful when you look at these measures that tend to lead to the end result without looking at the end result.

29:07Because at the end of the day, the end result is what matters. I don't necessarily care about what he's saying unless the end result is more muscle, less muscle, better performance, worse performance. If I'm looking at a measurement at the end of the day, it doesn't matter. It's the result. Who cares? Well, and or the digestion is the piece, right? So if I have a client who's just like, yeah, I mean, I eat 60 grams in a sitting and feel totally fine. But I heard this thing that like - I had gastric bypass patients who had to eat only 20 grams of protein in a meal because they couldn't eat more.

29:42And so they were eating all day long because they had this tiny little pouch of a stomach. And were they not building muscle? Well, they built muscle just fine. Good, good. I, along the bodybuilding and muscle building, I looked something up because there was this article I read that talked about the mortality of pro bodybuilders. So if I say pro bodybuilding, I think most people would think not a healthy sport, right? The amount of drugs that they use, the crazy dieting, the extreme dieting. um and you just look at a pro bodybuilder and i think it screams to the average person that's probably not healthy right you look at them you're like oh that doesn't look doesn't look that's extreme so i'm like okay are we just like what's the actual data i pulled it up i got it saved here what's the actual data on pro bodybuilding and its mortality so pro body building can we guess like it's a bit more protective than we think well muscle well so here's what i did i looked up pro body pro bot not bodybuilding pro bodybuilding you have to be an ifbb pro okay okay so like the top level yes you compete all the time all that stuff which you know that's the that's like the highest level uh what is their mortality compared to the general male population and then what are the worst sports for mortality is bodybuilding in the worst sports no definitely football is well so i'll tell you it is so i'll tell you it's one of them so pro body builders uh have a 34 to 50 percent higher uh rate of of mortality than general male population oh higher than general general male so like and again remember these guys are using crazy drugs well there's also something else i'm gonna add to you to that when you're done i was waiting for you to finish that there is a very high rate of addiction and drug abuse in the bodybuilding community in addition aside from aside from steroids you're right yeah you painkillers every yes god all drugs yes as long as they're calorie free and yeah i'm joking no that's a very very very real inject very very i was having this conversation with some friends of mine because we were talking about like our past and this and that these are some christian friends of mine and and they're like do do i would have never thought you would have you know used substances like you're so into fitness that said uh i wouldn't use calorie containing substances i said you you work you you hang out with bodybuilders drinking ew they won't drink yeah they're more worried about getting fat than they are about you know not to not to beat the dead horse with my whole issue and stuff like that but that was the first justification of using uh the vicodin recreationally was that i could just have one beer and that and then it was so i would have a calorie consumption 100 that was the terrible logic compromise my 24 year old brain used when i was on the button yeah so it's very very uh so you got to factor that in too right there because i would be just the overall lifestyle sure yeah yeah like i bet i bet it'll be interesting if you did natural pro bodybuilders i'm sure it's great uh i'm sure they're okay i bet it would make a huge difference so check this out though i looked up what are the five deadliest sports by okay football's top five It's not.

32:54No. It's not. No, really? Well, think about - Well, boxing. Think of the crazy sports that are - Because once I say some of these - Oh, those wingsuits. Oh, well, that's the wingsuit guy. Wingsuits number two. Oh, that's because they die in the sport. Bro, wings - Check this out. Per 100 ,000 flights, there's 200 to 300 deaths. 200 to 300 deaths per 100 ,000. Bro, have you ever seen - Did you see the wings - Free solo flying. Did you guys see the documentary on them? At the end of it, didn't they all die? Yeah, there was like the documentary - It had all the names. And they were like, this is how many died during the recording of this.

Read the full transcript

33:26It was like 70%. Yes, dude. It was like, holy crap. Do you know what's higher than that? Than the wingsuits? Yes. I thought that was the highest. No, base jumping. Oh, yeah, base jumping. Base jumping is 431 deaths per 100 ,000 jumps. So one out of 232 because of equipment failure, collisions, low altitude errors. What about like cave diving? No, it's not. How can you not cave dive? I'm sure that's in the top 15. You know what number three is? Mountaineering. Mountaineering. Yeah. You want to know what the death rate is for Mount Everest? This is crazy. I didn't know this one. Oh, it's like very few.

34:03There's stacks of body of it. Forget about make it. That's why it's such a big deal to climb it. Forget about make it. How many people die? Yeah. One out of 10. That's what I mean. That's why it's such a big deal to climb it. Bro, you have a 10 % chance of dying after all that training and everything to try to climb Mount Everest. One out of 10. I'm willing to bet, though, a good percentage of that 10 % are the people that think they can just go climb it. They had such a problem at one point where everybody, it was like too many people were doing it once, where they all got stopped like it was a traffic stop because there was too many bodies that were up there that they hadn't brought down yet.

34:39And so it was like blocking the path. Oh, my God. Yeah, isn't it common that on an Everest climb that someone will see a dead body on the way? That's what I've heard. Yeah. One guy recorded while he was doing it, a dead body was just sliding down the mountain. He was just recording as he was going. Oh, my God. What are we doing? So we got wingsuit. We got hiking. Base jumping. Base jumping. Mountaineering. What's number four? I wouldn't have guessed number four. Are any of these, okay, almost all of these are pointing to like the extreme outdoor. That's right. So they're all about. Like stuntmen?

35:10So like climbing trees or sawing something weird. Oh, no. The oil riggers. Those guys. Well, that's not a sport. That's a job. Oh, yeah. That's a crazy sport. That'd be a crazy sport. What do you do for fun? You don't get paid? What the hell's wrong with you? It's fun. Big wave surfing, number four. Oh, wow. Big wave surfing. Wow. I know, right? Isn't that crazy? And then number five is heliskiing. This is where they helicopter you in. See, now. And then you ski down. Heliskiing. I'd like to see. These are all dying in the sport. Yes. So, which is different than bodybuilding, like, because of the sport, right?

35:45Yeah, like the aftermath of it. Yeah, I'd be more interested in traditional sports where they rank. Well, I bet. Because everyone you named, the reason why they're so high is because they die doing the thing. They die there. Not a lot of people die doing football or die doing these other sports. But because of the abuse on their body, they have a short. Well, what's crazy about this is as I'm reading this. Yes, it is common to see bodies on Everest. I knew that was true. That's crazy, dude. So as I'm reading this and thinking this morning, as I'm going through this, I'm thinking to myself, over 200 bodies are estimated to remain on the mountain.

36:21Yeah, they just keep them there. They can't get them. I swear, there's like a traffic jam for them to get up. Yeah, they can't get them. Whoa. How eerie would that be to be on a climb and like having to step over a dead body? Oh, sorry. That's not cool. All right, so here's what I'm going to say. So as I'm going through this, I'm thinking to myself, like, you know, the average person will see a pro bodybuilder and they would think, oh, God, look what you're doing to yourself. you're putting yourself at high risk we whereas a base jumper mountaineer big wave surfer wouldn't have that same stigma even though it's far more dangerous like you meet a big wave i think if my child decided to take up jumping i'd probably yeah encourage bodybuilding yeah yeah i don't know bro those are those are so extreme that's why it's not a great example because i didn't know big wave surfing was so dangerous think about it those big waves slamming you into the ground, the shore.

37:15We're just getting out. Yeah, big wave surfing is different than surfing. Surfing is one thing. You have to have jet skis to pull you out. There's no way. I wouldn't do it. No way. All right, I'm going to go back. We talked about the pump earlier. Do you know what creates a crazy boost in nitric oxide for the pump? Red light therapy. Massive. No. Massive. A lot? A lot, dude. So now we have our pre-workout water juice. Bro, that I never did. so i never thought i have yet to do this so i would love to red light a body part of my workout and then go hit it did you notice though because you use it to be consistent don't you notice you get a little bit you feel a little bit of a pump afterwards like well i just i just feel i it's a trip after recovery yeah like after i was done it's normally after showers for me so it's like a nice i feel like i've sat in a tanning bed it's so weird it is it feels like i got a little bit tanner i have a little bit more energy the nitric oxide of the skin too comes out a little bit so you get a nice color you know did you know that studies will show 20 to 40 faster glycogen replenishment 20 to 40 percent faster so imagine you're an athlete uh let's say you're a cyclist and you're training twice a day because it's like intense and you know one of the challenges of training multiple times a day is the second workout you need to get replenished so you can perform again imagine now you you know you're eating you're doing all the stuff you're supposed to eating your carbohydrates, but you red light your quads.

38:40So imagine stacking creatine, cold plunge, and red light right all before a workout. Oh, yeah, dude. Oh, yeah. You're zipping. Oh, yeah. I want to try. I would like to do it. So you're doing it today. You're working out today? I'm not doing all that stuff right now. No, no, no. My workouts today are very pathetic. No, I'm not. I'm probably not going to. Well, actually, I might do some real easy stuff with that. I didn't get good sleep last night. Okay. Well, I was going to say. Terrible sleep. What if you did this? What if you did this? I just want to point that out. I told you that. I just want to point that out.

39:10I knew it wouldn't be as good. It was terrible. It went from my first good night of sleep back fucking five days. Thanks, Sal. Keep going. Just trying to help me. We're going to bring it up. I've been waiting to tell him that shit. Over here all grouchy. Hey, you want me to go to the details? What was the advice? You want me to go to the details about this? What is the advice? No, we don't need to go into this. I'm curious. Trust me, it was better. It was better for health, but it was terrible for my sleep. I'm on a whole stack of things to try and get myself to sleep right now. That's the next hill to climb for me is slowly coming off the melatonin and all the other things that I'm stacking to put myself to sleep.

39:55He was trying to give me good, healthy advice. My wife looked at me and was like, are you sure you got your first night of sleep? Are you sure you want to all of a sudden start doing that already? I'm like, well, Sal brings up a good point. and so and then yeah i paid for it so all right what are you gonna sell what i was gonna say is today if you work out your arms yeah what if you red lighted one arm and then work both arms out and notice see if you notice the difference well so the stranger who did that was it no was it what's it was it what's his face orange glass guy of rick uh dave asprey day thank you i knew exactly i knew doug dude right away too that whole stunning yeah yeah i i think he's the one who did the the one for recovery one leg and not the other if i recall i think it was him i don't remember but measured a huge difference in the recovery side so um i mean it'd be interesting to see the reverse of that i haven't heard anyone do the reverse to get a pump oh i wonder if uh red light therapy before sex would be a good idea for for men who who need help with erectiles Seriously.

40:59That's a nitric oxide issue. And you can red light yourself there. In fact, it boosts testosterone because when you get the red light on your testicles, it does raise testosterone. That's the studies will show that. Well, that's when we use it. Oh. It's right after shower. First thing before going to bed. Yeah, before. Yeah, yeah. So both her and I. That's what you guys are having said. No wonder. That boy, Juve would love that commercial. It was like, improve your sex life by tenfold. I'm going to try that move. Yeah. I mean, we don't do it for that intent. It's just that's how it works out. like we put max down i typically get in the shower first i red light afterwards she's in the shower by the time she gets out of the shower i just leave it on she goes right and then it's like that's kind of our routine roxanne yeah you know put on your red light you guys want to hear some cat and dog an interesting cat and dog fact yeah you guys are you guys are dog fans right oh yes people fall into one or two categories right either typically either a cat or a dog person I put up with cats, but no.

41:55Yeah, dogs. Dogs win. There is a big difference, everybody. Pets are great, but come on, like cats? They're not going to do anything. You're fitting half an audience. I know, but they're not. They're cool. They don't care about you. Yeah, I know. They just don't. Anyway. Some people like that. They care when they're hungry. When they're hungry. Maybe. But check this out. Way less maintenance. Check this out. That is true. Studies show dog ownership reduces the risk of dementia by 40%. Cats? No difference. No difference. The cats don't give a shit about you. I think you just get the same love. There's way more of a...

42:30There's a lot more interaction. A lot more you have to kind of... You got to go walk with them. You got to do a lot with them. There's a lot more social interaction. I know it's terrible and everybody freaks out, but I can do this because I have a kid now. A dog is more like having a kid than a cat is like having a kid. That makes sense. Totally, right? That's a fair comparison. You put way more energy into it. Well, yeah, and you could literally leave for a week from your house, and your cat is fine. Yeah. As long as it can go to the bathroom, and it can go to work sometimes and come back in your dog.

42:59Yeah, yeah. They go out and murder, and if we've missed a feeding or whatever, they just go murder something and eat it. I think that's one of the appealing parts why people like cats, though, is because of that, because it's a companion kind of that's around the house. And there's different breeds. They're kind of chilled. Remember I told you guys when I had my crazy rag doll that I had shipped from New York when I had a cat. And it had kind of dog-like personality. So it would hang around me, and it would sit on my lap. You would have a cat shipped from New York. I mean, they've ruined my working out experience, I'll be honest.

43:33What do you mean? Because I got them downstairs in the garage, and that's where all my workout equipment is. And late at night, they'll bring in something and eat it, and then there's entrails. They never eat the colon. and it's always like a colon like right there on my i have to like mop it up and and it's just you know and it's i and i want to encourage it because there's like vermin yeah that they're destroying and it's awesome but it's like oh that's the part that i can like i we katrina's not a cat person i'm not really either but i would consider for our houses for that because we have been backed up to the like the forest like that yeah we get all kinds of snakes it's It's inevitable.

44:13Yeah, so just to have, you know what we have that we battle right now, which is really interesting? I think it's the raccoons that do it. Poop in the pool? No, that would be weird. They do that. Raccoons poop in the pool? Oh, yeah, raccoons poop in the pool all the time. During this season right now, they dig up all the grubs on my lawn. So they leave holes? Yeah, so it took me forever to figure out what that was. That's raccoons? Yes. I get that sometimes. Yes, they're digging for the grubs. underneath the grass. Yeah, I told you about the sconks. That one tripped me out where they actually dig up yellow jacket nests and they eat them.

44:51Yeah. That's kind of cool. And I don't like them normally, but that was sick. But this sucks though. The only way I found out was because I just thought something was messing up with my lawn. I'm like, man, why is my lawn? Like gophers or something? Yeah, or gophers. And I'm like, Katrina and I do a walk through our neighborhood. I'm like, oh, look, they have the same problem on their lawn. And that's weird. How are we all having the same issue? dude, that's kind of random. Talked to our ex-owner who used to go, oh, he's like, oh, yeah, no, you got to, during the season this time, you got to put this like repellent stuff on there and it'll keep them from doing it.

45:23Have you guys seen some of the wild pigs up in the hills? Yeah. Oh, dude. We were driving home. My in-laws, yeah. Bro, we were driving from a friend of ours house who lived like kind of somewhat deep in the cuts here, but nothing crazy because there's not too many here, but we were driving home. They're like, watch out for the pigs. I'm like, and he's like, no, seriously, if you hit it, it'll mess your car up. It's aggressive, dude. Bro, it was huge. It was like this big. I'm like, oh, my God. They're ornery and they destroy stuff. They're like werewolves once they are out in the wild. When they're domesticated, they're all pink.

45:52That's why Texas lets you shoot them with a machine gun out of a helicopter. They get tusks just everywhere. Yeah. Dude. They're crazy. Dude, wild. They're mean. I got some more studies for you guys. I looked up today's sponsor by Rock Recovery. So it's a rehab facility that if you go on there, I'll link. They're giving away scholarships. But I looked up data. Do you know what the odds of success are going in an inpatient recovery facility? And success is measured by like five-year, ten-year relapse. Do you know how much better your odds are when you go in a facility versus try to do it on your own?

46:28Oh, wow. No. You triple the potential that you're going to stay off. I thought it was still really low. It's like 50%. Oh. Versus like 10. wow i didn't i didn't realize that i actually thought it was as an average of like all i thought it was actually still really low i know that it's it's definitely one of the remember that um documentary body yeah body counters or body brokers yeah body brokers thank you um i thought they covered that stat in there of like how unsuccessful a lot of them are now a lot of them that's why i think obviously what would drew us to tom and ben and our relationship with Obviously, we had no idea that it would turn into some sort of a partnership.

47:10We became friends first. They'd been huge fans of the show forever. We got to know them. And it was them who made us privy to what they're trying to do in that space, is trying to disrupt the traditional way, which is a really – So here's something that's interesting too. So working with someone like them will double to triple your odds. uh over time an addict uh has a 75 chance of succeeding which i didn't realize i thought that addicts just the rate of relapse is just like oh my god you just forget about it tiny that's actually a lie it's actually a lie most people that struggle with addiction eventually will succeed especially when they go uh to therapy and that'll just triple your odds That's encouraging.

47:59Yeah. So if you're struggling, just get some help, dude. It'll make a huge difference with your odds. Anyway, you guys want to hear something terrible? Really terrible? Good trend in waiting. Did you guys hear? Have you guys heard about what their, so there was this, there was this reporter that is reporting because she's been interviewing these people that are talking about things that happened in the early 90s in Sarajevo that are just wild. So there were human safaris done in Sarajevo. So Sarajevo was like a war zone. Human safaris? Yes. So let me explain. So Sarajevo was like a war zone at this time.

48:42So there's like all kinds of chaos going on or whatever. And there were wealthy people that would pay these military people, mercenaries or whatever that would be able to go over there and for money they would go and they would shoot people what they would shoot people they would shoot people where they would civilians that's sick civilians where they and they would pay it says here in chilling detail there's this is a case that war tourists from europe canada and russia and in the u.s would spend between 70 ,000 to 88 ,000 pounds back then to take part in a manhunt and they would even pay extra to, this is terrible to shoot kids.

49:24I mean this goes in with like a lot of the stuff I've heard about some of these like Rothschild kind of families where they had you know people over and parties and they would like run them in the forest and hunt them down. Stuff like that you hear is like folklore. No this was It's crazy when you hear something like that and remember the movie The Game? Yes. Yeah, the game. And you just think that's something so absurd and crazy. It's like some of that's probably birthed from true stories. Like stuff like that really used to happen. Or that was the one where they would go get homeless people and they would strap money belts around them.

50:00And I don't remember if it was like$100 ,000 or something like that in the money belt. And it's like you get to keep the money if you survive. So dehumanizing is crazy. And then you went. I can't. This is so evil. People question whether or not evil exists. Like, come on, man. All the Russian oligarchs, didn't they sign up for fighting those pirates off the coast? Well, that was where you could pay money to shoot pirates. But that's not as bad because— They're pirates. Although that's still— They're criminals. You're still a psycho. You sign up to go kill people. And they're like, well, you're justifying it because it's a pirate.

50:32They're bad people. Okay. Yeah. These were civilians. These were like you would go up in the mountains and they'd give you sniper gear. This is what the article said. And you would snipe civilians and you'd pay money. That's crazy. To be able to do this. There's still something there. I'm just unbelievable. Since you went this way, and Doug loves when we talk about politics, do you think, it feels this way to me, but I could be off base because I'm not as deep as you are in all this stuff. It feels like we're starting to wake up to the left and right bullshit. No. Do you feel like that? It feels to me that, it feels to me, I'm seeing even like, because obviously I follow a lot of - Uniparty.

51:11yeah i i own i i lean more towards conservative values right so more of the stuff i know i watch both i i watch more that and i'm starting to see even like patriot type pages and and so and conservative type people calling out a lot of the bullshit on on the right even it does seem like there's i care so much less about this than i used to but when i see it now it still seems like the same game so what i mean by that is um well it's the same they're doing the same thing i think now there's so many more phones and eyes and information that can travel so quickly that like there's people like if you're looking for being privy to what's happening you can find it i'll put it this way there are uh the people who have a lot of influence and power that many of us don't even know who they are uh and but they have a lot of money and power and influence and they they see the trends and they can grab a hold of what it doesn't matter where the trend goes yeah they'll manipulate that trend and so what you had was this huge swing to the right and so what it appears to me is that they're just manipulating that now like they did with the left when when they did the left like they did when when bush was president when it was conservative and he a lot of that was insane all of it leads to just more yeah so it's i my point is the the game has not changed yeah no the game is the same but it feels to me like we're waking up more to it it feels like more people and i actually think a lot of the epstein file stuff is what's doing it because a lot of what trump kind of ran on and even maybe somebody that's on the middle would consider themselves moderate was like hey he's gonna he's gonna go he's he's pulling for us to get so we could pull the curtain back and now all of a sudden he's playing the game of not pulling it back and now again they're they're talking about how it's going to come out again and what it seemed it's almost obvious to me and i would think that a lot of people are smart enough to read read between the lines is that if we ever get to see this list it will be so redacted and anybody who's really pulling any strings will be the people they'll probably have a couple of they'll be a couple people that get uh what do you go like sacrificed that will go oh my god he or her or whatever mike johnson's already said that like um there's parts of it that may be classified still and so that can't be released and so there's already this qualifier that's like sent out like yeah so we'll get the unclassified version of it which what is that like everything's blacked out but like two sentences you know remember the stunt they pulled where they had all those like conservative influencers come out and they all had the we're gonna release it yeah and they all taking pictures we got it you know it's like all black how dumb do they feel there's a bunch of type type stuff with blacked out i mean so but i mean they're doing it they've gone so hard and to justin's point there's so many phones out there and there's so many people that are going down the rabbit holes and connecting dots and it's like it feels to me that more and more people are realizing that that both sides of the aisle are actually on the same team and it's us versus them it's not left versus right but there's two sides of that right it's a double-edged sword more phones more information more opportunities uh to manipulate and by the way everybody if we ever get to the point where we trust nothing which is where we're getting i know that doesn't mean we woke up what that means now is we trust nothing and what people will demand is an arbitrator of truth because we can't live in a world where we trust nothing we need somebody or something what is real what is the answer that's ai and we're gonna want yeah we're gonna want no no we need someone to like certify that this is real and who's gonna do that government so where are you guys on the dead internet thing do you where do you stand oh i brought that up a long time ago i think it's definitely taken over there's not going to be a lot of real information i just i think it's gonna it's gonna happen so much faster than everybody listen sure i'll tell you guys what forest frank just did a clip so he's a popular christian artist um but also just popular across the board and he just talked about how the top two christian songs right now are ai that's crazy the number one and number two songs in america in christian music are ai now he gets on there now wrap your brain around justin's been calling ai as the antithesis day one and it's like well you know what he said he said it's not inspired by the holy spirit and he's talking about it and some people like yeah you just want to sell records i mean i i think uh ai is interesting we're what we're doing at best here's what we're doing at best we are creating uh an image of ourselves and who are we broken messed up things your average person that's at best but it's going to be worse than that your average person's using it like a genie like it's it knows all like it doesn't lie it doesn't like have hallucinations it doesn't like and that's already been proven half yeah you understand that it makes up half of the content yep the spirit that that drove uh the arms race with nuclear weapons which if you look back why do we do that oh my god we have more enough nukes to destroy the earth seven times and over the spirit that drove that which is the other guys doing it i gotta do it's the same spirit that's driving yeah yeah yeah and everybody knows meaning is meaning that we have to do it because if we don't, they will.

56:39But it's a bad thing, so let's do it. Right, right, but it doesn't matter. We need to know as much and have as much control of the bad thing before the other guy has that much control because then he can use it against us. But it's going to kill us. It's totally going to kill us, but we've got to do it anyway. We've got to do it. Is there an optimistic view for you out? Yeah, yeah, dude. But now I'm a Christian now, so my optimism is based on that, dude. It ain't based on humans. It ain't based on what we're going to do. Yeah. That's flawed to begin with. I mean, you're deep in the reading right now.

57:13Like, how many times in history have we had major revivals? Oh, there's been some modern ones that have happened. Yeah, that was like in the 70s and 80s. 70, 80s. Yeah, you had quite a few. There's a big one happening right now. But it's supposed to get a lot worse before things get better. Well, that's typically what it takes. Look, if I take out my faith and I just look at this as a secular individual, if I go back two years before I believed in and I had my faith, I would look at this and go, yeah, I don't think we're going to make it out of this one. I look at it as the rise and fall of empires.

57:48It's cyclical. We just never had the means where it caused so much damage. Well, Jesus, please don't say Roman Empire file. Yeah, of course. That's the thing. I mean, it's a possibility. Why wouldn't it be? It's happened throughout history. And I feel like the only thing we can reference is actual historic events. And so, you know, like empires, they get to a certain saturation point where they're too powerful. They got too – whatever the technology is at the time, they, you know, get to a certain degree. And then it's just – I don't know if it's an overconfidence or it's a lack of, like, spiritual understanding or, like, any kind of, like, tampered, like, morality there where it just, like, goes – Let me – Spreads itself too thin.

58:30It implodes. Let me just point out to the silliness of this, okay? So this is now given that we can create artificial general intelligence because some people will still debate that. I think it'll happen in the ways that we can do it, right? So we're going to create this. Our goal is to create an all-powerful, artificially, generally intelligent computer system that we completely control, that will do what we want. You know how silly that sounds? that's like an ant being like i'm gonna control adam yeah you didn't even know how so it's just stupid it's the dumbest thing i've ever heard in my life that's the best case scenario i love what we think we're gonna do it's gonna happen it's just gonna be benevolent yeah it'll do what we want and then what's the second option it's gonna love us it'll be smarter and more powerful than us than we could ever imagine but it'll be so benevolent we're not even benevolent no we're not we're based off human nature which is like who built it yeah so it's a reflection it's less magnified you know to a level we haven't seen so do you not do you not see uh as we go down this rabbit hole uh it that people waking up to that and going like oh shit like this is i mean this is when people are gonna wake up dude it's too late i don't know i mean i think this is so this is why i keep going back to the the plugged and unplugged theory is that i i think uh i think it'll get worse before it gets better i think it'll take you know i think there's a i have a lot of close people in my own circle that are just are just naive to all of it you know i'm saying and then i have like full-on adopters and then i have full-on like so i have all of it in in within my circle i think the it's it'll take it'll take enough like really bad things to happen for the naive people to go like oh shit this is crazy and then it'll force them to kind of choose do they go all in on the people that are like no it's better for us in people will allow like the unplugged to have their own space in society or do they want to control and manipulate them?

1:00:30Of course. You have to pay a fee to be unplugged. That's only my concern. I would love it. I personally have faith in the unplugged people because I think a lot of those people will be the people that will be heavily armed and a lot of land and a lot of like so good luck trying to go get those guys. I don't think they're going to beat AI, bro. Yeah, I don't think so. As far as what Justin's saying is leave alone. I don't see the AI full adopt people trying to oppress. Now, whatever you believe with how crazy AI gets and control it gets, the people who are adopting it fully, I don't think they're like, oh, let's go oppress those people because good luck because I think those would be the wrong people to try and oppress.

1:01:11Those would be the most, probably in my opinion, those would be the people. Your last fighting group. Yeah, exactly. Think about the person who's all bought into AI and the person who's likely not to. Can you just envision? Yeah, but they won't let you go anywhere. So you're going to have this limited space to move. And I don't know. I guess my concern with that is like it's so much easier because if you just play this out in terms of like how like government likes to act and like what they like to dictate. It's like we love – we would love to dictate whether or not you could travel, whether or not you could buy certain things, whether or not you can go into this area or not.

1:01:48And it's like that magnified. And here we'll give you everything you want. Just do what we tell you. We'll give you everything you want. I guess that's my concern. You're going to feel so good. You're going to have all the great feelings and crazy weird stuff. And here, just plug in. Don't worry about it. We'll give you everything. You don't need to do anything. How many people are going to turn that down? Not too many. So we're going to need some plugged in people on our side. Yeah. Helping us.

1:02:13You know what's wild about this? Probably going to happen in our lifetime. Oh, probably? Yeah. Come on. Dude, I think it's - I really don't want to be doing this podcast on AM radio in a basement. You know what I mean? In a bunker. We're going to have a ship. What are you talking about? Hey, guys. All right, guys. Pirate radio. Yeah, this is the rebellion, you know? Yeah. Everybody. I'll definitely be starting that one. I'll see you guys in the gulags. I mean, hopefully we've grown big enough that we have a good enough group of people that got some land and got some bunkers that we can come crash out at.

1:02:45I think it's a point. For sure. Start making some friends. Yeah. Because I know we haven't built that for ourselves, and you make me want to. I don't think we realize how fast it's coming. With Moore's Law and - In five years, it's going to be weird. Five years. Okay, Moore's Law has been crazy the last 20 years, pre-AI. Okay, pre-like, I shared that stat the other day, like what printing press did as far as how much double the information than when television doubled. Oh, it's crazy. it's like we are doubling the information at like an infinite amount faster than we were just a decade ago like so when your brain is still stuck in the past 40 years of your life of oh yeah this invention comes and that invention comes and it takes about this long it's like it's gonna be like everyday shit we're already at the point where it's making better music than people that's art it's already making better music we're here right now the 3D printing revolution hasn't really begun yet I think that's going to be the next really crazy thing.

1:03:47Oh, AI is going to print you what you want. I need a drug that will give me this, that, and the other. That's going to be weird. Well, that's going to be interesting because so much of our GDP is based on consumerism. Right. And that's a big part of what props up this crazy 30 trillion, whatever trillion dollars that we're in debt or whatever, is that GDP always continues to grow, and so we justify this crazy debt that we have. but when all of a sudden 3D printers can print a lot of anything and everything that you want and you don't need. You know what's even crazier, guys? Even if we achieve the utopia that some people think where we have everything we want and the AI serves us and does everything we want, that will be hell for most people.

1:04:30No purpose, no meaning. That's why your black and white show you share, I love that. I love that story. Twilight Zone. That's the best story ever. It's so good. It's such a great story because it's so true. You think, and I guess most people that have reached that level that they thought maybe when they were a kid or that thing that drove them really young, that know that. Whether that was writing the number one bestseller, people we've talked to, whether that was the guy who said, once I got to$100 million that we know. Like, everybody that we know that has set some crazy lofty goal that has driven them their whole life to achieve, when they get there, it's unhappy.

1:05:20That's right. So it's, of course, of course, like, the worst thing that could happen to us is give us everything that we want. You know? All right, here we go. Doom and gloom. And under positive. Government cheese.

1:05:37element is an electrolyte powder that is amazing the right amount of sodium to get your muscles to contract hydrate your body give you better pumps no sugar no artificial sweeteners it's the best one go check them out go to drink element t.com forward slash mind pump on that link you'll get a free sample pack of the most popular drink mixed flavors with any purchase Back to the show. First question is from 4Firefly. How to scale back on cardio when you've done intense endurance for 15 years? Real easy. This is really easy to scale. Do less. Yeah, you just stop. No, honestly. So if your goal is to maintain a certain level of endurance or you've got a competition, then this becomes a little bit more of a measured approach.

1:06:20But if you're like, look, I got to back off and focus on strength training. The faster you cut this out and start strength training, the faster the results will happen. So you literally stop. I think the fear here, I mean, if I'm going to guess, the fear here is if I cut back on all this cardio, I'm going to gain all this crazy body fat. In which case, no. I've had clients like this, and I've had them go way down, do a little bit of strength training, not increase their calories yet. We'll wait until a little later, and then just suddenly build strength and muscle. I mean, the other fear is the psychological addiction to it, too.

1:06:54Good point. So that's why this is a little bit hard to answer without like talking live on air with this person to kind of feel out who are you, right? Are you the like so addicted to running that you run your how many, 20 miles a week or more or whatever it is every week and you've been doing it for 15 years and you're psychologically addicted to that and so you're asking, and us telling you to rip the Band-Aid off and just stop would be like, ah! Right. So, but you're right. The faster you do it, the more. so sometimes with someone like if that's this person i'm just speculating now um i a lot of times i'll allow them to do the same amount of time it just it changes to walking it's like what when you would go out for that hour run or however many mile run like go ahead but now i want you to yeah put a podcast in and walk you still want to fill that space right or or strength trained and walk for the same the same amount of time that you would go run for replace that with strength training and walking and that'll serve you pretty well so if you're someone who was like an everyday person like a great program for you be like matt's 15 with a long walk would do you really well and still give you that like i'm moving still getting a lot of steps i'm not like completely like moving away from the you know that's kind of i think yeah a lot of it's a discipline of it and i think that yeah people people who've done something like that for that long like it's ritual at that point and So it's like losing your ritual and like you think it's a healthy practice.

1:08:18Like, so you can, you can transfer that, I think, and, and do that in a way where you give your body a little more rest. Yeah. I had a client like this. Now I was their trainer, so I was able to coach them through the process, but I had a client like this who kind of hit a wall and we cut it down. I don't remember exactly what it was. It was something like 25 miles a week. And I brought it down to two a week, like really, really cut it down immediately. did a couple days a week of strength training and immediately saw strength gains. It's like her body was waiting. Just hanging on for it. And she just started building muscle and feeling amazing.

1:08:56But I was there to coach her through the process. So what you're saying is such an important note too because here's where that won't happen to you is if you're doing 20 miles and you come back to 15 miles and you introduce strength training and you're hoping you're going to see a bunch of gains, 15 miles is still a lot. So in order to get the result, to have that kind of profound results that you're talking about, you really got to make a major shift from being an endurance athlete to a strength athlete and go all in on the strength athlete. And then hopefully those strength gains and that muscle you build is motivation enough to be like, oh, I can't let go of this addiction to running.

1:09:31But if you ease off of it, I mean, it's a lot like addicted to anything else, right? It's going to take a lot longer for you to see the results. Or if you cut down all your running and then decide to fill it with hours of lifting. And you're just doing tons and tons of weights and overtraining there. It's a totally different approach. Next question is from Laura Hawking. How can we train our central nervous system to keep up a little better? And is there anything that can be done immediately after realizing we went a little too hard? So in parentheses there, it says feel like napping mid-lift lately.

1:10:04So you're just overdoing it. The first thing you would reduce with your workouts is the intensity. The second thing is the volume. And the last thing is the frequency of your workout. So intensity is how hard. Volume is the total amount of, let's say, sets that you're doing. And then the frequency is how often you're lifting weights. But you got to cut it down. Cut it down immediately. And make it a drastic cut initially because you could always work up a little bit. But cut everything way down. Cut it in half at least. Yes. And see how you feel. And is there anything you could do immediately after realizing you went a little too far?

1:10:39Yeah, or too hard. You take a day off or a couple days off. Like nothing would replace rest. There's really no trick, no hack. Yeah. No biohack, no massage or therapy or anything that replaces just good old fashioned rest. Time length that you need just separation. You need to heal. The other thing I'm investigating is sleep and caffeine usage. Yeah. Because this tends to happen, too, with the chronic under-sleeper and caffeine user. So if you're somebody who chronically under-sleeps and you replace that with a bunch of energy drinks and pre-workouts to try and make up for it, I tend to notice an adverse effect when I reach a certain point of caffeine.

1:11:19You get the crashes. Yeah, I get the crashes. Like, if I'll go to my workout, I'm like yawning or I'm just like, oh, my God. It's like, oh, my caffeine's way too high and my sleep's not right. We have a guide, right, Doug? It's your recovery rescue guide. Recovery rescue. And that's at mindpumpfree.com. Mindpumpfree.com. Yeah, check it out. And that's a week of accelerated recovery. So it's a free guide, and it breaks down what you do every single day for an entire week to get your body back on track. Next question is from Functional Health Jen. How do I know if I'm actually getting stronger or if it's just my central nervous system adapting, especially if I've been training for 10 or more years?

1:11:56It's the same thing. Yeah, exactly. Yeah, maybe the question is if I'm actually building muscle or if it's just my sense. So when, when you're moving away, let's say, yes, you have these muscles that are contracting that are like the, the, the machine that is operating, but you also have a central nervous system that fires those muscles and can fire them with more force and fire them in a better coordination and synchronicity. And so they're both involved in building strength. Um, you, you, bigger muscles contract harder, but the central nervous system plays such a massive role. In fact, I'd say the central nervous system probably pays a larger role in strength, but they're both, you're stronger, you're stronger.

1:12:39That's just the fact. It doesn't really matter. If you're asking about muscle, the strongest correlate to muscle growth is strength. So if you're getting stronger, even if it is just your central nervous system adapting, if you keep moving down that path, that almost always results in larger muscle fibers. And if you're actually testing and noticing that you're not building any muscle, yet you still, you felt, that's a nutrition thing. So there is a possibility, and we see this, where you do see somebody's central nervous system adapting, getting better at movement because they're practicing it more frequently.

1:13:13And so they see the benefits of the strength growing up. But then for some reason, when they go test their body fat test, they're not building any more muscle. And then that's a direct connection to not enough nutrition. You're just not feeding the body enough to grow and build muscle. And so that's just a calorie deficit and you need to, you need to increase calories a little bit. Next question is from FitLife with Chen. How do you feel about posture correctors? My son has really bad forward shoulders and he has been doing some exercises to correct it, but he brought up this posture corrector and I'm curious on your guys' thoughts.

1:13:47So maybe you could Google posture correctors. I think it's like straps. It holds your shoulders back. Yeah, it's terrible. What he's doing with the exercises is excellent. That's perfect. You do not want a tool that he wears that puts him in correct posture because he will then become dependent on that. It's the same argument that we make for why weight belts for the average user is not ideal because then you become dependent on the tool for the good posture for you and able to do that. So you want him to train the muscles to hold himself in a posture If he relies on a strap that pulls his shoulder blades back and his posture upright, then he becomes dependent on that and he weakens those muscles that are responsible for doing that.

1:14:29Yeah, so in other words, so you wear one of these. Yeah, so that's what we thought, right? So if you wear one of these, it holds you into what appear to be a good posture. But the very muscles that you need to strengthen are now being relied upon even less. Yes. Because you're now relying on these straps. It will exacerbate the problem. It'll actually accelerate the weakening of the muscles that have an issue. You'll actually make his posture far worse to the point where it'll become painful for him to not wear the posture correctors. And he'll develop really bad issues. So this is like a fast track to atrophy, to muscle weakness.

1:15:07So posture correctors, almost never a good idea. The move would be for him to do more of the corrective exercises. Yes. So if it sounds like he's already doing some of the – so this is where you hear us talk about the importance of frequency in priming and mobility moves that we talk about over just like intense workouts. So if what he's doing right now is he goes to the gym say three or five times a week and that he spends 10 minutes or 15 minutes each time he goes to the gym doing these corrective posture movements. But then all day long he sits on his phone or at a desk or at a computer. Then it's going to be hard to make a lot of progress with only doing it that infrequent.

1:15:44it. He needs to be doing it every day, all day long, every time he can think about it. So like if he's, so if he's doing moves, like say prone Cobra or something like that, he would benefit from doing that five times a day for two minutes more than he would, you know, three or four days a week for a 15 minute session. So the frequency of those posture correcting moves is what will move him in the direction of better posture faster using a tool will actually exacerbate But again, like wearing something that is replacing the muscles that you, the very muscles you want to strengthen will only accelerate the weakening that's happening in those muscles.

1:16:22Basically a cast. They should call them posture destroyers is what they should call these. They're absolutely terrible. Those won't sell as well. No. 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. The 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.

1:17:03With 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 we 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.

Through Dec. 6th, 50% off a Reverse Dieting Strategy call with a Mind Pump coach. Visit: http://www.reversedietcall.com/ ** Code DECEMBER50 at checkout **

Mind Pump Fit Tip: How to use carbs for the gains! (2:24)
The importance of being aware of how much protein you can handle at one sitting. (21:46)
The mortality of pro bodybuilders. (29:50)
The red-light "pump." (37:22)
Cats vs Dogs. (41:40)
Odds of success going into a rehab facility vs. doing it on your own. (45:59)
Human safaris. (48:06)
The plugged vs. the unplugged. (50:45)
#Quah question #1 – How to scale back on cardio when you've done intense endurance for 15 years? (1:05:59)
#Quah question #2 – How can we train our Central Nervous System to keep up a little better? Is there anything that can be done immediately after realizing we went a little too hard? (1:09:48)
#Quah question #3 – How do I know if I'm getting stronger or if it's just my central nervous system adapting? Especially if I've been training for 10+ years? (1:11:44)
#Quah question #4 – How do you feel about posture correctors? My son has bad forward shoulders, and he's been doing some exercises to correct them. He brought up this posture corrector, and I'm curious about your guys' thoughts. (1:13:30)

Related Links/Products Mentioned

Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. 0% financing available! **
Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** By filling out the form and scheduling your call, you'll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida. Don't wait—take the first step today. **
Through Dec. 6th, 50% off a Reverse Dieting Strategy call with a Mind Pump coach. Visit: http://www.reversedietcall.com/ ** Code DECEMBER50 at checkout **
Mind Pump Store
Mind Pump #2644: Eight Best Carbs for Bodybuilding & More (Listener Live Coaching)
Carb Cycling: A Good Way To Lose Fat? – Mind Pump Blog
The Benefits Of Carb Cycling – Mind Pump Show
Peter Attia IG clip
Mortality in male bodybuilding athletes - Oxford Academic
Dog Ownership Linked to 40% Reduced Risk of Dementia
The truth behind sick 'human safari' killings
Get a free Sample Pack of LMNT's most popular drink mix flavors with any purchase! As always, LMNT offers no-questions-asked refunds on all orders. The 8-count LMNT Sample Pack doubles down on our most popular flavors: Citrus Salt, Raspberry Salt, Watermelon Salt, and Orange Salt (2 stick packs of each flavor): Visit DrinkLMNT.com/MindPump
Mind Pump #2312: Five Steps to Bounce Back From Overtraining
7-Day Overtraining Rescue Guide | Free by Mind Pump Media
Mind Pump Podcast – YouTube
Mind Pump Free Resources
People Mentioned
Zach Bitter (@zachbitter) Instagram
Paul Saladino, MD (@paulsaladinomd) Instagram
Peter Attia, M.D. (@peterattiamd) Instagram
Tom Bilyeu (@tombilyeu) Instagram
Dave Asprey (@dave.asprey) Instagram
Thomas Conrad (@realrecoverytalktom) Instagram
Ben Bueno (@realrecoverytalkben) Instagram

Ask about this episode

In short

Q1

Q2

Q3

Q4

Transcript

More from Mind Pump: Raw Fitness Truth