2758: The MOST Important Factor to Focus on that Changes Everything Else

In short

Mind Pump: Raw Fitness Truth - Episode 2758 Summary

Episode Overview In this episode, titled "The MOST Important Factor to Focus on that Changes Everything Else," hosts Sal Di Stefano, Adam Schafer, and Justin Andrews address various questions from their audience. The episode emphasizes the critical role of sleep in health and wellness, alongside discussions on creativity, family dynamics, and societal issues.

Key Topics Discussed

Importance of Sleep
The First Domino:
Sleep is the most crucial factor affecting health, fitness, and overall well-being.
Recent studies show that better sleep leads to increased physical activity and healthier eating habits.
Health Impacts:
Poor sleep is linked to faster eating and cravings for unhealthy, hyper-palatable foods.
Emphasis on the decline of sleep quality in modern society due to distractions like technology and bright lights.

Enhancing Creativity and Focus
Science-Backed Music:
Using music designed to enhance focus can significantly boost creativity and productivity.

Family Connections
Reconnecting with Family:
The hosts discuss the importance of nurturing family relationships and spending quality time with loved ones.

Sleepovers and Parenting
Debate on Sleepovers:
A divide exists among parents regarding the safety and appropriateness of sleepovers.
Discussion on the risks associated with sleepovers and the importance of knowing the other family.

Health Marketing Ethics
Immoral Marketing Behavior:
Critique of the fitness and health industry for prioritizing profit over public health.
Insights into how companies often exploit consumer vulnerability for profit.

Current Events and Controversies
Political Beef:
Discussion on the conflict between Dan Crenshaw and Shawn Ryan regarding allegations of financial misconduct.

Audience Questions
Walking After Eating:
Inquiry into whether pace matters; the consensus is that any movement is beneficial, but intensity can enhance benefits.

CrossFit and Quick Weight Loss:
Discussion on the potential harm of CrossFit for those seeking rapid weight loss results.

Holiday Eating Guidelines:
Recommendations for maintaining a healthy approach to eating during holiday gatherings.

Discipline and Consistency:
Advice on building discipline through small, manageable steps rather than overwhelming oneself with drastic changes.

Key Takeaways

Sleep First: Prioritize quality sleep as it influences activity levels, dietary choices, and overall health.
Balanced Approach: During holidays and special occasions, focus on connection and enjoyment rather than strict dietary restrictions.
Incremental Changes: Establish discipline gradually with manageable goals to ensure long-term success and prevent burnout.
Healthy Relationships: Nurturing family ties is essential for emotional well-being.
Caution with Marketing: Stay vigilant about health and fitness marketing that may prioritize profit over genuine health benefits.

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 answered questions at the end that people wrote in. You can do that, by the way, on Instagram, at Mind Pump Media. But this was after the intro. Today's intro is 58 minutes long. Now, this episode is brought to you by some sponsors. The first one is 8Sleep. This is a device that goes on your bed, warms and cools your bed, uses AI technology to maximize your sleep.

0:40This is the most advanced sleep system in the world. It will dramatically improve the quality of your sleep. Go check them out. On our link, by the way, you can get up to$400 off. Go to 8sleep.com forward slash mindpump. Use the code mindpump for that discount. This episode is also brought to you by brain.fm. This is engineered music that induces different states of mind. this stuff by the way is proven by FMRI studies in other words if you listen to focus your brain gets more focused you listen to sleep it puts your brain to sleep it really works go to brain.fm forward slash mind pump you'll get 30 days for free try it out see for yourself also brand new program released right now maps 15 power lift it's a power lifting program it's only 15 minutes a day hit new PRs in the big lifts and get it for 50 % off go to 15powerlift.com.

1:34That's 15powerlift.com. Use the code DECEMBER50 for the 50 % off discount. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com? I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. One of our favorite things to talk about are hacks that change lots of other things. The first domino. What's one thing you can change that affects everything else in a positive way when it comes to fat loss, muscle gain, fitness, and health? This is a big one, everybody, and the data now supports it.

2:13We're going to reveal to you the first domino. Let's get to it. You guys want to guess what this is, by the way? The one thing that makes everything else better. It's the thing that every time we have to talk about it, it makes me feel like I'm getting old. I know you got it. Yeah, this is a conversation I find myself having more and more, not just with myself, with friends. When they ask what the things they should focus on, it's like, go fix your sleep first and then the rest of the stuff. Dude, they just did a big study. And this study was based off trackers. So these were people who had devices on in their mattress or on their wrist, and they could really see what was going on.

2:56So they could see people's activity levels and they could also see how much they slept, like how much they actually were asleep. And sleep had a positive effect on activity. Activity did not have that big of a positive effect on sleep, at least not in comparison to what sleep did. In other words, when these people got good, healthy sleep, they walked on average or moved on average significantly more from the sleep. Whereas if they tried to do the activity first, there was a little bit of an improvement in sleep, but it wasn't nearly as much. Now there's other data that shows sleep's effect on eating habits.

3:39And this is also profound. When people get poor sleep, the speed at which they eat goes up. So in other words, they feed themselves faster. and the types of foods that they seek out are in the category of hyper-palatability. So you tend to see more sugar, you tend to see more processed foods, and you tend to see a higher consumption overall of calories. So here's what's interesting about this is that if I were to... Health is dysfunctional in modern societies, we know this. But if I were to say, what's the thing that has suffered the most in just the last 20 years sleep yeah sleep and and before that by the way with the invention of electricity but definitely now for a lot of different reasons right wouldn't you say i mean it's uh it's not just like there's a lot of things that we do we're we're busier than we've ever been yeah okay so we're we're distracted a lot so so i think we're less present today than we've ever been i'm sure that plays a huge factor we've We don't no longer have the 36-inch boob tube in the living room that only has four channels on it anymore.

4:54We've got a plasma TV on every single person's, most people's rooms in almost every house. Street lights are completely different now. They're super bright, and the light pollution is everywhere. So it's like you can't really – it tricks your body to think that you're still running in daytime. We're addicted to our phones. They become a limb, right? another limb it's so hard to just to to put it away from you that you're you're on it until the until you fall asleep in bed probably i don't know what the be interesting to see that stat i'd love to see how many people fall asleep to their phone yes huge percentage huge i would bet i think a huge percentage that's horrible yeah i think back to when when we were kids so when we were kids in the 80s early 90s after that we got cables a little different but there wasn't a TV in every bedroom.

5:46No. It didn't start happening until the 90s, until the mid to late 90s where everybody had a TV. But TV was in the living room, and it wasn't a lot of channels. No. And at night, there was nothing on. No, you watched before dinner. That was kind of like, at least in our house, it was like, we watched shows before dinner, and then we sat and had dinner as a family, and then TV was pretty much over. There's nothing on at 8, 9 o 'clock at night. It was like post-school, right? Three, four, five, six, kind of seven, maybe it was like the latest show or whatever. But eight o 'clock, there's no TV going on.

6:18No, nothing was on. No news. There was nothing on and there was nothing to do. In fact, when I was a kid, the reason why I stayed up late was if I had something to do. If my cousins were over or the first time I got a gaming console, you better believe I stayed up late. But before that, I had comic books or magazines, which, you know, by the way, reading a book before bed will put you to sleep. This is a fact because even if it's engrossing, it's just a book. It's not a light shining in your face and in your eyes. Totally different. So it was very different. But now there's always a reason to stay up.

6:55There's always a reason to stay up. And you have infinite entertainment, infinite ways to catch your attention. Billions and billions of dollars is spent on ways to capture your attention to the point where you have to consciously put your phone down. Like, I better get some sleep. Let me put this down. Versus the way it used to be, which was, I'm sleepy. I'm just going to go to sleep. So it's changed a lot. And when you look at the data, this is really wild. And I know it sounds crazy. It's a health and fitness podcast. We're trying to get some sleep. Here's why this is so powerful. When you're good and consistent with your sleep, what the data is showing is that it positively affects your activity and your diet.

7:35Yeah. Now, activity and diet also positively affect sleep. So they all communicate to each other. They do, but not to the degree. That's right. And that's the thing. I think we've been sold that a lot more and we haven't been, we're not under the understanding of how powerful of a regeneration tool like sleep is. It literally is there for healing aspects, for producing new cells. Like everything happens when you're sleeping to improve your body. So it's like we're trying to mathematically get better movement to somehow add in some of these benefits. But we're not doing the biggest thing you could possibly do is just get more sleep because we think doing more and being productive is such the highest attribute to achieve.

8:26Doug, you obsess over your score. I know you do. we talk a little bit about this especially my last like 45 days it's probably the most i've ever obsessed over my sleep score and i've connected a lot of interesting dots during that time do you know like one i'd like to hear from you like what's a horrible score for you i saw you you hit 90s i don't even know what so what's a perfect score 100 yeah probably i don't know i've never seen never had i've never even had 90 so i thought 88 was the highest i've ever seen uh that i've ever been able to do um we're what's low for you what's high for you and have you have you been able to connect dots and stuff i mean just transparency for the audience i've been obviously i've been sharing my story i've seen as low as 20 which i bet you have not and no and uh everything between 20 all the way to 80 during this process and there's a lot of things that i've noticed especially when you run uh back-to-back days that are not good huge difference So have you?

9:22So, yeah. So when I first started tracking, I was hitting in the 70s a lot. A bad night's sleep would be down in the 60s. Maybe even high 50s would be like a really bad night's sleep. So that's pretty bad. Yeah, pretty bad. But over time, I've worked on my sleep a lot. And lately, I'm routinely hitting in the 80s. Wow. Yeah. So this has been a massive change for me. Was it that supplement you added? What's it called? Well, so I've added - USIP? No. Oh, oh, oh, uh, Apigenin. Apigenin. I've done, so I do a little supplement stack every night. It includes, um, magnesium, magnesium, theanine, zinc, Apigenin, glycine.

10:04That's right. Yeah. That's right. Apigenin is what is one of the compounds in chamomile. Oh, I drink chamomile every night. Yeah. Okay. Yeah. Okay. So we're probably pretty close to the things we're taking. Cause I'm taking, I'm taking mellow. Then I have my chamomile. and then other things i have blackout shades in my room yeah so i have a like almost 100 darkness in the room when you turn off your electronics oh you know oftentimes uh like 30 to 60 minutes before bed do you notice a difference when you yes i do yeah if i if i happen to get caught up in something right before bed it will affect my sleep yeah yeah and then of course i have the eight sleep and uh that makes a massive difference yeah you know body temperature I think one of the things I associate with the eight sleep is my heart rate drops low at night.

10:52And heart rate is so important when it comes to sleep. So if you have like alcohol or you eat too late, your heart rate will go up. Even I discovered doing sauna late in the day would raise my heart rate. And so keeping my heart rate low at night is so important. And the eight sleep, because it's cool, you're kind of going into almost a hibernating type state, I feel, when you get cool like that. You're on ice, if you will. I would argue of all the things that I do, I would argue that eight sleep is the most impactful for me. By far. Because if I'm slightly warm, it'll throw me off and I have to wake up.

11:31So keeping me cool in that bed. So here's the thing, too, is that, yes, the data shows being cool in bed, but eight sleep monitors your sleep and adjusts it to the individual. To you, yeah. And it'll warm it up, cool it down, depending on how you're doing. So by far, it's the best tool. Do you know we got one for Max's bed? Oh. Yeah, yeah, yeah. This was like a little family debate that we were having because Max gets up in the middle of the night almost routinely like at one or two. And the only times he doesn't do this is like when it's just a daddy day and I have him. And when I have him, I freeze the house.

12:05I mean, I let the house get down in the 50s. Kids always sleep better. And he is just a little, you know, and he gets hotter than I do. when we're up in the up in truckie uh he'll kick the sheets off and i'm cold and so i try and i kind of tell katrina i'm like he runs hotter than me so if you think my side of the bed is freezing and you go put our son in a regular bed with a comforter on stuff like that and you wonder why he strips down to nothing and he kicks the sheets off like it's disrupting his sleep and so like i finally got an eight sleep for him and i would still working on her letting me go colder than what it is he's not running as cold as me and i'm like he runs hotter but what i notice when she's not here and i have control of this and i i put it freezing cold he will stay under the covers and he'll stay asleep all night long if he does it he kicks off around one two in the morning and he and he doesn't complain he's hot it's just he does it he wakes up and now he's up and then he comes over and runs in our room or whatever it's one of the things that wakes you up uh is increasing temperature in fact eight sleep will wake you up like that it'll warm you up yeah if you want to wake up how they have that yeah so here's the thing here's what people i think because there's a lot of things you could do to improve your sleep okay so you know we talked about a device eight sleep but just outside of that um you know make sure your room is black and you're cool and don't eat you know a couple hours before bed don't use electronics an hour before bed or use blue light blocking glasses like these all make a difference but the thing that makes the biggest difference that i'm finding by far is a uh planet so you plant you have a a a routine that happens before bed.

13:42Set yourself up for sleep. Don't just expect you're just going to go jump in bed and then get good sleep because it doesn't work like that anymore. Your brain doesn't shut off immediately. It takes a minute for that to happen. So set yourself up. So if I know I need to be in bed by 10, by nine, I'm preparing. So what does that look like? Turning the lights down, I'm not eating, do all that. So that's number one. Number two, go to bed and wake up the same time every day. That's a huge, that makes a huge difference for people. The average person's bedtime and wake time changes every week. And it typically looks like the same Monday through Thursday, Friday and Saturday.

14:23It's three hours later. Yeah. And then they try to sleep in and they're jet lagged by Monday and it takes till Tuesday or Wednesday to readjust. So you're literally making your circadian rhythm go crazy every week. that has profound negative you know it's so interesting that this is the conversation that you went towards today because this is last night katrina and i in our bed and one of the discussions that we're having right now is we're trying to improve my sleep right and i'm asking for her help because i don't i don't want to have to take all this stuff you know i'm saying it's like my goal is to not have to take this this stack of supplements and do all these things and i was expressing to her you know the the thing that we can do that is more impactful that we just are not good at is being very consistent with the time we hit bed and that includes friday and saturday i say because even if we're good monday through thursday and we have this but then all of a sudden then on saturday friday and saturday we're staying up till midnight or one it's like i'm jet lag every week to start all over again and so like honestly i'm because she was trying to ask me she's like do you feel like you're gonna have to take all this stuff because this is all new for me i'm not a like super supplement take all the stuff all the time guy but i have been to just try and get to even the remote good sleep but then the here we are missing out on one of the biggest rocks but it's one of the hardest so you say it's obviously it's one of the most important things but it is it is difficult it is and here's to do it here's the way i think you should look at it because people like well i can never stay up late no no no this is the way i would coach somebody to approach this is the way that i would coach somebody to approach eating healthy unhealthy you're right right right it's like okay why are you staying up late is it because you're just watching a bunch of right worthless stuff on tv or are you out with your wife and you're connecting the occasional thanksgiving dinner party that runs late once a year is not a big deal you're having great sex you know and you're up like you're like oh honey sorry we got to stop this like that's different but usually what happens is you're just like oh cool it's friday and we're watching this total waste of time netflix show totally that i'm just gonna stay up two three hours later than in like that that's that's all you just weigh your priorities and i think you're fine i think most people just it's so consistent it's so consistent super bet like if people go to bed at 10 p.m throughout the week they'll go to bed at midnight or one friday and saturday that's a big difference well it's it's it's so it's like you're keeping yourself up i know that it's so difficult and it's and it's more difficult today than it's ever been because of these things yes you got so much that can keep you away yes there's there's uh a million platforms with a million series that you're in the middle of that you want to finish you've got you know your phone that's you know vibrating all day and night that not only is just entertainment is also oh i can get some emails knocked out right now i gotta respond it is the default is just like the default is dysfunctional eating and low activity because we've constructed society this way what technology has done with sleep is it's made it uh it's the default is dysfunction okay what do i mean by that When you used to come home from work, you were done.

17:30If your boss wanted to get ahold of you, they had to call you on your landline and nobody would call you past dinner time. They just didn't do that. So you were just done. I'm just done with, unless I took my work home with me and I had some papers, like I was done. I couldn't check my emails or text 24 seven. I didn't have access to all the information of the world at any moment or entertainment or reels. Have you guys seen the data on what reels do to the brain? Oh God. And the guy that created the endless loop or like when you get down to the bottom, it doesn't stop anymore. Like has such conviction about that, like what he's created.

18:06Because to your point, like it basically is the same with work schedule now. Like we've all just sort of mirrored that, that anything at any moment I could get a hold of somebody. Like there's no barriers anymore. No. And so those natural barriers, we just didn't have to think about it. Because again, back in the day, it's like, oh, the news is done. Nothing's on. you know what used to happen i know it would sound old but this is what used to happen at like 11 o 'clock at night the tv would just you'd keep it on a channel just there's nothing on yeah they're done with tv time when that was tv was done not weird i just keep right that's not the real max there was nothing wrong cast and then eventually it turned into infomercials then they used to run infomercials late at night which whatever god think about that for a second it was all infomercials to like five in the morning.

18:55The volume of content that - And you can watch it at any moment and you can choose what you want to watch at any moment. So it doesn't have to just be on. But I remember that. You put on the TV late at night and there'd be a screen that would come on and have different colors on it. And it'd be like, boop, you know, broadcast will begin at this time. They stopped. They stopped TV. Yeah. I mean, I also don't want to sound like tech is all bad because I mean, Eight Sleep is a piece of tech that actually is a huge benefit. Brain FM is another tech that I think is awesome that we use all the time that helps do this.

19:32So one of the things that if you're somebody who has a hard time calming your brain down, so part of my challenge of even starting that routine is many times at night, that's also where my brain is going. One of the things that will calm that down is that kind of, and it's not white noise. I know that there is more scientific the way it is, but that sound, I read this thing too. have you guys ever heard doug you can look this up for me it's uh uh it's a sleep technique uh and it's it's the threes the three the three things and it's not the three like it's not the three two one it's uh you uh focus on a body part you can move you focus on what a sound in the room you focus and they and you take your brain to those three things and it like relax relax it takes you off other things yes i forget what it's called just counting sheep like old school I know that works, by the way.

20:24Counting sheep actually works. Justin, you, bringing it up, bringing it up, you said your, was it your, who tried it? Your brother? Yeah, it was my brother. I just, I just introduced it to him because we were, he's, he's a teacher and he's also a writer. And he was kind of expressing, you know, what he's been writing and he's writing this, this story. And I was like doing some work as well. And I just like, you know, what helps me as I have to put this on because I start thinking of all these other things at the same time. It's like such a distraction that I, I didn't even realize I was like that in school.

20:58Like I could focus, but I was always like one thing would happen and it would just take me right out. Like so easy. And just having brain effects focus on was like, you know, for me, it was like a superpower. I was like, wow, I wish I had this in school, but I was trying to express that to him. And I was like, you know, this, this might be a cool thing to bring up with your class. But he, he was listening to it. He's like, wow, it's so repetitive. And at first he was like resistant to it. And then we were, you know, just hanging out. And then he was writing and he was like, oh my God. I was like, he was like, I was just locked in there for the last 20 minutes.

21:30That's awesome. He was tripping out on it. What does he teach? So he's a high school teacher, history, AP history and English. So that's sort of his department. But he's, it's funny because his brain is so similar to mine, but then more so on the, on left brain stuff. Like I'm very right brain. And like, so we, we kind of like, it's interesting. He's taking a lot of the creativity and put it in that setting. Uh, so he, he has a unique way of teaching these kids. Like they have to, they have to create, um, they have to learn it by actually like making things and they have to draw it. And, you know, and so it's, it's, it's cool.

22:12He was explaining all that. Didn't just you and him go to truck you by yourself. That's the first time I've hung out with him for like a few nights in a row. So we just kind of, I don't know, ever since maybe he went to college when we were growing up. Wow. Yeah. So that's like 20 years, bro. I know. And I love my brother. We've never had bad blood between us or anything. We just kind of different. Very different. And anytime anybody meets him and they're like, we look similar, but you guys are totally different. Yeah, we're completely different. Does he lift too? No, no, not at all. So how was it?

22:49I'm so curious. When you talk about him, I think I've only met him once or twice ever. But when you talk about him, it reminds me so much of my childhood best friend goes all the way back to fourth grade. And so for a very long time, we were like in several. But as we've gotten adults, we are so different. Like on just beliefs, ideology, like everything, career paths, you name it, we couldn't be more different. and uh it's sad sometimes because it we've we've grown so far apart but yet if you put us in a probably by ourselves for three days we still have that yeah that bond and connection and stuff like that and so was it like that it was like that yeah i think i was encouraged by that because it was you start remembering so many things that uh you both enjoy like he's very much into music and a lot of the sci-fi stuff and all the the totally nerdy stuff i'm into like so i think I think too growing up that's why I you know I have that side of me it was because I was trying to relate to my brother and his friends and like you know I was the younger two-year younger brother so it was like I was trying to like you know integrate into his circle and so I have like this very very nerdy side I could totally do like all the you know even like Dungeons and Dragons and all that stuff i'm into it yeah yeah but uh yeah so so yeah we we were geeking out and kind of reconnecting with that but it was good man it's you know it's it's one of those things it's been on my list of priorities of like i need to do a better job like reconnect yeah yeah how did i mean how'd that come out did you was it like a like when you just called them up said hey let's do this or plan it like when did that when did that happen yeah um i think like over the year like we've been kind of loosely and we, there's been things to like that he's really into board games.

24:45And like one time we made like a board game together. Like, and it's funny cause we've created things together and it's, and they've been cool and it's been fun. And I just like, I don't know. I realized that like us hanging out, if we're like creating things together, it's way more enjoyable for both of us. Oh, interesting. Cool. We just have kind of done that. Like we're writing a story together and we're kind of. Oh, really? Yeah. And so that's kind of like what drew us to there. And I was like, you know what? Why don't we just like do this exclusively? And we haven't really hung out. And so I kind of the trucking place is available.

25:22And I was like, let's just go. Oh, that's cool, dude. For his birthday. So are you guys going to sell this story? You're going to write it and put it in like a book? Yeah, we'll see. I mean, I try not to put too many expectations on these types of things. and try to have fun with it. That sounds like fun, dude. See what it does. But it was really about me just connecting and bonding with him. And then if it's a reality, cool. I'm into it. I love seeing my brother because we're much farther apart than you and your brother. I'm six years older than my brother. You're six older than Giuseppe? Yeah.

25:58I thought he was closer. No. So it goes me, my sister, then him, and then my other sister. So I was always the older big brother. And that relationship was like that for a long time until we got much older. And then we kind of became more peers. But seeing him be a father is the best thing ever. He's such a good dad. He loves his kids. He's so loving. He's so affectionate. He loves being with his boys. We went to this live nativity scene thing nearby. and every time I see him with his kids it just warmed me so I sent him a nice text I'm like you're just like the best dad bro do you attribute that I mean I feel like you guys had such a great foundation with your parents just I think of like even Katrina's family right and every family has their dysfunction every family has their issues or whatever like nobody's perfect but the one thing that I find in common both with her family your family is just this like family unit in love.

27:00There's a lot of love. There might be yelling, there might be this, there might be whatever thing, but it's grounded in love, connection, all things. I would think that way about all your siblings are probably all really good parents and come from that place. Would you attribute it to that? Do you think that? Oh, yeah. We have an exceptional family. They're so loving. They're always there, so consistent. There's actually very little dysfunction from the traditional sense, I would say on my family. Like we don't have, you know, no one's ever been stricken with really addiction. Nobody's been to, you know, like bad things, jail.

27:32Everybody does pretty well. Just really good people. But the thing about my, my brother and I, we're all affectionate. We have an affectionate family, but my brother and I are, I was just talking to Jessica about this because I'm very, you guys know how affectionate I am. I'm a, you know, I'm a man, but I don't mind. I'll give a man a hug and a kiss. And I just, if I love you, you're going to know I love you. And my brother's like that. So he's, he's very similar. We're really the only, we're probably the two most like physically affectionate man in the family. And I'm like, I wonder if why it was just us.

28:00It's because we're, we were like that grown up. My dad's like that. He would hug and kiss us a lot. And yeah. So you see him with his boys. He's got two boys. Yeah. He's got boy boys, by the way. Like his oldest is like, but he's still very affectionate. Bro, his son, his kids are cuddle bugs. Like you, first off they run on nuclear reactors. They have more energy than I've ever seen in my entire life. But if you stop them halfway through going nuts and they're just always happy kids do you pick them up and hug them and kiss them they'll just let you yeah you know some kids will squirm that's no they'll just melt let you do it so i just love yeah and it's because he's like that with them too you know speaking of kids there's something i wanted to talk with you guys about it's been on my mind a lot uh because max is is getting close that age we're not quite there yet um and ironically i've i've been reading all this stuff and uh both social media stuff come across my own articles my own little digging and stuff like that uh around uh letting your kids spend the night at somebody else's house and there's a clear divide in uh my family and friends uh that are very pro this and then some that are extremely anti it and so i'm not sure where i fully fall on this um because i come from uh the i i spent the night all the time at people's house in fact i spent more time at other people's houses uh because my house was a bit crazy and i love going over to my friends houses and i built incredible relationships in fact i feel like i have three other moms and three other dads and uh and i think a lot of that got me through uh my childhood and so that's obviously that's my so i have this natural like of course my son's gonna spend the end of that and then but as i've gotten to that phase i've of course like done my reading and this and that i'm like wow statistically i know uh the risk that comes with that and so i'm so curious to how both of you have thought about that and handled that and what's your take on that and do you i mean are you aware i'm sure i know you i'm sure you're aware of the stats i'm very deloney like do a good break down on this i know he's very against it i'm very choosy so um if my teenage daughter's gonna sleep over someone's house uh there's only a few people that we uh that we know that we allow that are not family was there a certain eight would you even let her at 12 or nine like no no no no oh wow so it wasn't even until relatively recently and it's and these are kids that they we know them we've grown up with them she grew up with the kids that my ex-wife knows the parents very well.

30:38And even then I'm a little bit, but the sexual assault and molestation and whatever rates with sleepovers is crazy. It's actually really, especially for girls. It goes, number one is actually dad. Of course. And then number two, family and friends. And then three, I think is. So if you're a good dad, you know that, okay, that's erased. You keep your safe with your home and all that stuff. but uh sleepover is a controllable and so that's the one i'm like just be very careful and here's what i mean by that we'll have kids sleep over our house yeah and the parents have never met me yeah my daughter will say hey can i have so and so sleep over yeah and i'll say sure you know and i'll meet the girl and she's into my house so it's like oh that's fine yeah and the and nobody will contact me nobody calls me they're just the parents are just like yeah weird like that like we we do more we don't let them stay unless like we connect with their parents but yeah i mean it's let's but on the other end too like we we definitely vet like so we'll go we've done this a couple times even with the new school because we want to get our kids like integrated and you know and they want to go to these parties uh birthday parties and so we've been trying really hard to hang out with their parents and like do some investigation and um you know we've driven like to Morgan Hill quite a few times and like, and it's been, hasn't been, um, you know, that frequent and they're older now.

32:08So it's a little bit different for me, I feel, but, uh, definitely I'm, I'm not comfortable if I don't know where they're going, which is crazy to me that that's well, the, so do you, so, uh, was there an age that they definitely didn't? So at what point was the first time you allowed or even started to even allow that? Do you remember? Yeah, it was probably like around 10, something like that. And even then it was, to your point, it was like all family and like really, really close friends. And they only had like two best friends, you know. And it's like they grew up together. And we all, since they were like in kindergarten, we knew them, you know.

32:47And so it was like I knew their parents very well. And I don't know. Like you said, I had a lot of experience as a kid going to everybody else's houses and knowing. I think the conversation of us kind of like before the drop-off was like they all had the number. They know that like, and we've actually driven and picked them up sometimes in the middle of the night. We've already done that. Yeah. Because they felt uncomfortable. Yeah. And that's a hard line for me. So you don't have to ask any questions. Like we're there. Yeah. So my son is only six, going to be seven this coming July. And he has one really close best friend.

33:30I mean, he's got several friends. I'd say two if you include my godson, who is my best friend, right? And I've spent the night with those parents. They've come to Truckee with me. I've gone to events with them. So Katrina is very tight with a mom. And so, again, my natural right away, oh, yeah, sure, go ahead. I wouldn't mind that because I feel really comfortable with that before I start doing my digging and stuff like that. And then you read that, and then that sense of like, ooh, God, that makes me feel uncomfortable. So I think for sure I would have to really feel I know the parents really, really well.

34:07I would never let my, like if my son came over, I want to go spend the night at DJ's house. I was like, who the fuck is DJ? I was like, no way, like no way. Definitely would have to be when they're at least old enough to fully dress themselves, never have a question. There's opportunities where it's like, oh, I need help in the bathroom. I need help getting dressed. Sure, that's a good point. And so when you're 10, 12, whatever, you're fine. But sometimes a six-year-old is like - Yeah, no, he's barely at that age. Yeah, I need help getting my shirt on. Or I had an accident. That's a really good point.

34:39Yeah, and we try to host as much as possible. And it's a sacrifice a lot of times because me and Courtney don't get to do what we want to do. but like we'll have the kids over the majority of the time for that reason that's that's how i i plan to solve most of this conversation my house that's right i've got the cool house right max has got two beds in his room already like you know i'm saying like i think that i think we can probably take care of that for quite some time just that alone by the way there's a new risk that's now when you look at the data which wasn't an issue when we were kids although this was the first time i got exposed to this was at a sleepover but the first time oftentimes kids are exposed to pornography is when they're kids and it's at a sleepover it's a very high percent and it's typically an older sibling or the other kid doesn't have the same restrictions and that's the first time they get exposed to sexual images that was the first time i got exposed i was a sleepover uh i had a sleepover over a buddy's house and he just you know it's just it's such an interesting conversation to me because uh i mean one until i became a dad i never really thought about it that much because it was so normal when i was little i mean i'm trying to remember how young i was when i was already spending the night at other people's houses i was young i was younger than myself but you were also super young home alone after school that's what i'm watching your siblings i know i mean but just but shows you how much that we were way more latchkey that was that that was so normal to me that like it didn't even cross how old were you when you were left home alone when your mom and dad were like you could stay you know stay home alone we'll be home in a few hours or later tonight well i've told you the story before when i was five or six and my mom left to go to the grocery store and i wandered down to the neighbor's house and to go play zelda because he that's so young oh yeah i was five five five six is the oldest definitely under seven because we didn't live in that house and i remember i remember the house i remember how in trouble i was i remember uh i remember the kid i remember my mom leaving and either she either went to the grocery store or went to get my sister or something like that and uh just bad timing for her she left and that kid was maybe minutes later knocking on the door and i just got a new zelda and i'm a you know five-year-old kid like okay you know just walked out left went down four houses and uh you know played zelda for probably a couple hours and And by the time I came out, cops were all in the neighborhood and moms running around frantically and stuff like that.

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37:08And so that was for sure the furthest memory I have of that. But we were, by the time we were at the next house, and this is where we lived up in Don Pedro, and now I'm like seven to nine. I mean, I'm not only left home, I'm watching my younger siblings. So, I mean, yeah, that was very nice. And then the closest grocery store was an hour away. so that was very common where i would stay and have to watch my siblings and uh and do stuff i gotta tell you that uh my aurelius was playing uh like make believe with his mom so he was pretending to be like the dad going off to work or whatever and he's so funny when you hear these kids talk he comes he pretends he comes home he's like i'm home he's like we were hopeless but now we're okay.

37:55I made some money. Wow. You did not see that. Wow. We were hopeless. We were hopeless but we're okay now. I just came back from work. We made some money. Danny Warbucks is back. Oh, dude. That's, oh, wow. You're at that perfect age right now. That's hilarious, dude. Like the vocabulary's coming together and he's like mixing stuff into different things. And so. That's so great. Dude, I was going to, I got a question to ask you. Trust me. And believe me, there's a connection here. Okay. I'm going to go. Okay. Have you still never farted in front of your wife? Is that still 100 %? 100%. Same with her.

38:31We're on year 16 together. That's so crazy. Are you going to give stats of year 16 together? I even have the courtesy when we go to our room and it's like 8 o 'clock at night by this time and we're settling down. If I, for some reason, have to take a late night poop, I go all the way downstairs into the other bathroom. I do that. Well, trip off this. So, I mean, you might. Oh, God. Let me hear your stats. That's not a good thing. You know why? It's attached to - Over the years, I've reduced the exposure. That's for sure. Yeah. So what's it down to? Like once a day? Yeah. I'm going to give you - Hey, I'm going to - I sing for you guys.

39:03I'm going to give you a stat to follow up your stat, though. So let me hear your stat right here. So - No, no, no. So there's this article that's been circulating, this hilarious study. Here's the title of the article. New study explains why sniffing your own farts could improve brain power and decrease chances of Alzheimer's. Oh, well, I definitely smell my own farts. So - I mean, that's - Well, but she's not smelling - She's not there. I'm definitely - You're not helping her though, bro. So trip off this. There was a study - That's her smelling my fart. That's not her smelling my fart. Well, that's what I'm saying.

39:30You're saving it for - You're only helping your brain, bro. You should help your wife. I'm sure when I go, she does it herself. You know what I'm saying? She goes in. Yeah, she's like, thank God he left the room. So I could drop my own heat. Yeah, yeah. So experts at Johns Hopkins Medicine remarkably found that hydrogen sulfide - this is the chemical that produces the really bad smell in a fart - Might slow down brain cells from cognitive decline and even Alzheimer's. Now, okay. Now, what I think is really interesting about that stat. So breathing that in will help your brain. What is, okay. And anybody in here, hey, listen, anybody in here who denies this is a liar.

40:04But if you are in bed by yourself and you fart, you absolutely lift the covers up and you smell. No, I don't. Yes, you do. Oh, my God. Yes, you do. I don't. Yes, you do. I have no interest. Yes, you do. You lift your covers up. 100%. Why? Always. It's mine. You Dutchess on yourself? Curious. not me dude you don't no I don't care so I think that's more weird to not care no yeah I just panic I think it's I gotta get this out of here I think it's like oh no before she comes back I'm not gonna get any tonight it's even worse for me because I use a CPAP right so CPAP because I snore so I can't smell anything that's the only reason why you can't smell it bro so if I if I eat too much protein stuff like that and I fart under the covers and then I move I'm like I can't tell if it's come out because I got the CPAP I'll just wait for my wife I hear her go, oh, come on.

40:54I got the mask on. I would love to see. Somebody has had it done. I believe, my theory is that it increases sexual activity. To fart? To not fart. Oh, yeah. I would think so. I don't know, man. Remember that? What's that guy's name? That rock star? That musician? Chuck Berry. What a novel. He was paying those girls. You know what I just realized? He was paying those girls. Hold on a second. Do you know what I just realized right now? We've heard each other fart multiple times, except for Doug. Have you guys ever heard Doug fart? Maybe Doug's like me. I am very much like you, Adam. Oh, you hear that?

41:32I'm very undercover. We've never heard. No, not literally. We've never heard you fart, Doug. Doug, what's going on here? Wait, now, are you with that with your girlfriend? Are you with it? Oh, yeah, totally. Oh, look at this guy's never came out. Why do you not defend me this whole time? I am defending you now, okay? Ten years later. I don't even like this conversation. Oh, my God. Two sitting down to pee, guys. Oh, my God. Of course you don't. I feel like it just takes away some of the mystery, you know? I like keeping things mysterious. Listen, if you talk to my wife about it, she absolutely loves it.

42:04She loves the fact that it does not seem like it's that hard of an effort for me. At least I'm not doing it. We're in the long game. My stomach hurts, bro. She knows everything. I mean, the amount of protein you're probably eating, I would probably be struggling, too. We're men in here, Doug. There's no chicks in here. Your girlfriend's not in here. You're not going to sleep with us. Why have you never farted in front of us? This is really occurring to me right now. It's a courtesy thing. No, it's not. You blasted in front of me. Not that often. Are you disappointed? In 10 years, you think I blasted?

42:32Bro, you fart in the studio probably twice a week. Yes, you do. No. Once a week at least. Do you think that? You? Yeah, he's farted many times in here. You've done it with gusto a couple times, I would say. I don't know if it's weak or not. I'm not denying that I have. I don't know if it's weekly. Yeah. Yeah, I just tend to try to keep my bodily functions to myself. I mean, that's just, I guess I'm kind of a private person. Don't make me sure. But hey, if you're really wanting it, you know. I mean, I'm not even a private person, and I'm like that. I just, I don't, there's no positive ROI for me.

43:10Yeah, I don't get it. It's just like there's not. No, it's not like you're doing it to be like, to make it like it's a positive thing. But it is a sign of not doing it. It is a sign of being human. No, it's not. The trust that my wife and I have is unbelievable. Unbelievable how much we trust each other. The fact that we can do business together and do the things that we do together highlights the trust. I'm not even talking about you and your wife anymore. I get that. You guys have sex. Doug hasn't farted in front of us. This is really bothering me right now. Well, if that's what bothers you.

43:43I mean, you can have it all you want. I guess I've never realized that. I'm sorry. I've been disappointing you this whole time. I didn't realize a lot of things back, dude. Well, hey, I just now found out that he's on the same page as me with this. Like I had this whole time. You guys have been giving me this. I've been getting teamed up on over here about this and this whole time. Doug's a bit over there quietly. I've never been a big fan of that. Honestly, do you like humor? Fart humor? Not really. Really? That's like that's like God's joke. okay well i mean everybody laughs at that stuff i guess yeah um but it's not something that i yeah i just it's not my big thing yeah yeah i mean i was always like that too like this isn't just like a katrina and me thing i've i've been that way since yeah since i was dating girls when i was young very young i've always just like it's not the move it's not the move to rip one with the girl I'm trying to hold hands with and kiss with.

44:40I don't fart in front of girls unless it's my wife or my daughter or my sister. That's a lot of girls. All the girls I hang out with. The only girls I'm not going to fart in front of your wife. You're not doing it in front of employees. But if it's like my sisters, for sure, because I'm his older brother. You're going to get blasted. My wife, we live together, right? My daughter, I like to annoy her. I mean, I've never met a chick. who's like, man, yeah, it doesn't even bother me. My husband rips one, and then we get into it right away. It's always, yeah, like sex-wise. Oh, yeah. That's never going to happen.

45:13Well, that's okay. I know we're going to do it. Well, so maybe that's what it is, the frequency that's happening at my house where there's – I'm going to ruin that. You know what I'm saying? It's not happening in any moment. Yeah, yeah, yeah. What happens? Yeah, in the moment. What then? That's actually never happened. I haven't said that. Really? That's because he's not putting a lot of effort. You're not trying hard enough, bro. I don't know. You're going to take a heavy deadlift. I'm also the guy that puts his silverware away in the dishwasher, which is a simple detail that I think is easy and makes things life easier.

45:48When they're pregnant and you're part of this process, you see everything. There's nothing left. Okay, so good point. So imagine being reminded of that every single time. Yeah, so I don't intentionally. I get it. I don't intentionally blast her, you know, but it's like, I mean, there's nothing that's like shocking. Plus it's, you got your sons. Like I'm sure you got. Well, they're the worst. So it's like, yeah, I'm, yeah. You guys all work. Well, no, that actually I was just going to say, I was going to say maybe that changes, but my son thinks it's hilarious to fart and farts on his mom and farts on us all the time and stuff like, yeah.

46:26Sorry. I don't, he definitely didn't get it from me. You know what I'm saying? Well, you guys worked in construction. Like that's just, there is nothing. sacred. Oh, come on. We also grew up in an era where you did all that stuff intentionally. Yeah, I don't know, just with, I don't know, with women, I'm like, I'm different. Like, I just, sure, yeah. Again, me too, unless it's my sister, my daughter, my wife. The only women you hang out with. It's a terrible example. It's not like you're a guy who hangs out with lots of women. It's like, that's all the women you hang out with. You're like, I'll only fart in front of these five.

46:55Well, those are the five you only see. So that's not impressive. Hey,

47:03California. So I'm getting, what's up with that? We're getting lined up by Vicky on Monday and she dropped some conspiracy fog thing to me. 20 days or something like, so this is all like, cause the central Valley, like it's surrounded by, you know, Sierras and then the coastal ranges. So it's like, it's just been sitting and it hasn't left. Yep. And, uh, you know, and you'll see some like videos that people are posting now too, or there's like this particulate that they're finding on their car. that's like this white. It almost looks like it was some kind of pesticide residue. So I looked into it.

47:39I didn't do super deep looking, but I looked into it because there's just like all these theories. These are one-off videos. They're probably like toxic fog. Oh, God. Or they're doing climate engineering or whatever. So I looked into it. So people were saying that there's chemicals or bacteria that is being sprayed in the fog to whatever. So I'm like, is there any truth to this? Yes, but not now. In 1950, the government, the military, sprayed bacteria into the fog of San Francisco. Doug, you can look this up. So this is why this grew as a conspiracy, because they've done it to us before. This is why you can't say you're stupid for thinking in that direction.

48:16They literally did that. They actually tested this on American citizens without them knowing. They sprayed a bacteria that was, quote unquote, benign, but it did cause some illness, into fog in San Francisco. I love the cognitive dissonance some people have with that. To see how far it would spread. That's ridiculous. Well, it did happen. Oh, is it real ridiculous? Okay. Well, I'll connect something for you guys. And by the way, fog does trap. It does trap pollution. It does trap particulate matter. So all the pollution and stuff does get trapped in the fog. So air quality is worse. Yeah. It also makes turkeys actually weird.

48:48Turkeys? Yeah. What do you mean? So we have, behind our house, we have giant wild turkeys. Lots of them. Oh, yeah. Lots of them. and in the fog when the fog comes in they get like more they get weird and they start doing weird stuff to the point this this happened bro this happened the other day there's videos of like these people saying like because they're they're showing all these birds like in flocks and they were all acting erratic okay so they act all they they this is only it's only been on these foggy days the first time it happened freak the shit out of katrina and i so it's like 6 37 in morning and katrina's like waking me up someone's on a roof and i'm like huh and then you can hear on the roof on our roof yeah and i'm like what and she's freaking out running through the house she goes runs gets max and we come out and turk giant turkeys not like little big giant turkeys are walking along my fence line had hopped up on my shed and then hopped up on my walking on my roof uh and we've now seen it for them to get above the fog i have no idea what it is why they do it, but it's happened two times and it was on foggy mornings.

49:51You're not even allowed to shoot them. I know. You can't even, no, you can't. You can't shoot them. Yeah, they get out of control. Their population is late. You can't do anything to them. My parents house, they have a ton of them. They're a ton. We have a ton of them. Probably once every other week, you hear the coyote get one. You know, late at night, like 11. You hear, you hear, you got caught. Max is like, what is that? daddy was oh one of those turkeys one of those turkeys got caught r.i.p yeah but yeah isn't that weird i'd one i i didn't even think i mean turkey feet are big they walk there they are tight roping the fence line which is a trip i've never i've only seen turkeys running on the ground so i didn't even know they would jump up or fly up to get on a how many turkeys would it take to for you to be afraid if they come after you none a 50 turkeys attacking you not even afraid You could take out 50 turkeys.

50:47For sure. That's not even a scary animal. I'd be more afraid of 50 geese. Geese are. Geese are meat. They're vicious. Geese have got little teeth and they bite. Yeah, but I feel like you just poop, you know. Well, I mean, that's what I'm saying. I'd be more afraid of that than turkeys. Turkeys are a dumb animal. They're not dangerous. I don't know. I feel like 50 turkeys might pose a threat. You know what I mean? Yeah. Anyway, what did that say, Doug, up there? Yeah, so in the 1950s, they did release this bacteria they called harmless bacteria into the air. and the experiment showed the exposure among almost all of the city's 800 ,000 residents.

51:19How nice is that? That's wonderful. That they just do stuff like that? Yeah, glyphosate was considered the same, right? Yeah, they're just like, hey guys, we're not going to tell you about this thing until 50 years later. Let's just spray everybody, see what happens. That's crazy. Yeah, experiment. I was watching this interview on My First Million and they were interviewing this billionaire guy that started off as a lawyer and his main thing was like or one of the big things he did was fought cases with um cigarettes and stuff and he they got into that discussion for a minute just how like because they were asking him like you know like how does he like his cases and he he's like his attitude like he like he you could tell you there's a lot of disdain for cigarette companies for like i mean they literally knew they are poisoning killing people and they they even behind closed doors talk about like i forgot the term he used for like like new customers it's like for the overturn of deaths like we got to make sure like he goes so he goes i have no problem yeah he talks so he talks about all that and then he goes he goes and and and now those are all the processed food yep people you go so they've all moved from there and so i know you've the same scientists yeah i know you've brought this up like crazy but to hear from a lawyer who's been suing the suing the them for so long and he's like and now they've got a whole of the food industry and people just are uh just unaware just so unaware of the amount of effort and they don't give a shit about obesity they don't give a shit about the the addiction they don't care about the dyes they don't care about the health ramifications of none of this shit it is literally a mission margin how how addicted to these foods how many more times can we get them to buy more and it's like oh the drop off of you know obesity who cares it's like how do we get the next generation hooked on it companies are, their focus, and by the way, of course this is their focus.

53:06It's not a bad thing necessarily, but their focus is how to get more customers and how to get you to buy more of their stuff. That's the focus. The focus isn't your well-being. No, the bad part though, Sal, is when they're willing to do things. Immoral. Yes, immoral in order to do that. It is not bad to build a company to be profitable. That's capitalism. And if you're pro-capitalism, that's how that works. You mean viable products that people are asking for. To do it through cheating, hurting in immoral ways, that's wrong. I agree. With deception. But it gets more insidious than that because some of these companies will twist their own morality and their own thought process to justify the products that they're making.

53:50Well, people like it. It helps them relax. At the end of the day, they know. At the end of the day, they know. I mean, they sold cigarettes as good and healthy and relaxed and all those things too, but you knew. It's crazy. It is crazy though how the lengths that they'll go to defend and justify. Like look at the pornography industry. Look at, you know, they'll go out sex workers' rights and stuff like that. It's very interesting how it's been twisted. I mean, that's just good marketing. At the top though, the person knows. Yeah, they know. You know. I mean, it's just like us. Obviously, there's so much of advertising, marketing, things that are going beneath this, but at the end of the day uh we would be aware if we were using tactics that are immoral we would know this is hey listen we we've never used the before and after well that's sort of a single thing i don't think that's that's not even technically immoral it's just it just it just it promotes uh a little bit of that body obsession is what it does and so it just doesn't align but if if our if our if our marketing team knew that we could get people hooked on a food that makes them obese then turn around and sell them why they need something from us we would know about right You know what I'm saying?

54:58And even though, and then that's just, again, highlights my point. Like the amount of effort that would go into the marketing would be to spin it, to make it positive, and we're here to save all this stuff like that. But it's like the founders, the owner, you know. Yeah. You know. You know damn well what you've green lighted or what you've done. And so, yeah, I think, and that's the part that doesn't sit well with me is like when you, so many of these companies that are doing that, that are, they're very well aware of how much it's impacting people's lives and they still choose. Yeah, well, my favorite is the pharmaceutical industry.

55:32I know, I was just going to say, that's the most notorious. That's the most notorious. And even in the way that they target children. I hate children. The blind faith people have in these companies, not without looking at their track record, you know, for like whatever new product they have that they're just claiming is all like the science of sound. Do you think it's a toothpaste out of the tube situation? Like it produces so much money that we can't possibly go back. like the like we shouldn't be able to the pharmaceutical should not be able to advertise that just doesn't make sense to me that they can advertise and and try and sell sell it it should be a it should be something that a doctor prescribes that's it right that's it hipaa i mean it's like you yeah you just between doctor and patient and so that but is it because there's so many billions not trillions of dollars into that industry and that it makes that you can't put the toothpaste back in i mean i think we can always correct but it's hard they have so much influence it's ridiculous yeah because yeah the lobbying and all these other things that we allow so i mean look how powerful influence look how powerfully they went after uh they're going after peptide companies and and compounding pharmacies because they discovered they discovered a peptide that's a blockbuster a glp1 yep you know so it's crazy did you did you see the beef oh yeah i know we're we're one of the united states is only one of the companies yeah that's it everywhere else That's why I bring that up.

57:03And what's even crazier about that stat, Doug, United States, New Zealand, only two countries that do it. And it makes up, I think, 75 % of all. It's only because so they can influence the company. I mean, 80 % of our media is driven. It's one thing. It's already bad enough. We allow it. But we don't only allow it. It's most all that you consume. That's right. That's why. All your entertainment has to say the same thing. Otherwise, they'll cut it. Or at the least, not talk negatively about it. That's what I mean. it's controlled did you guys see the um the the beef between uh uh dan crinshaw and sean ryan no did you see it i've seen it i don't know the details but yeah i guess i guess crinshaw's team seen sent like a cease and assist and trying to sue he's trying to sue sean ryan for like defamation and sean ryan was like yeah no i'm not gonna retract anything i said everything i've said that he's basically questioning how Crenshaw has got all this money with the amount of money he supposedly makes in his position.

58:03He's making like$135 ,000 or something like that. Yeah, something like that. And then how is he worth all this money? How is he able to afford these? Once they look into all these politicians. Oh, yeah. Oh, you could tell by his rebuttal. I mean, he looks guilty of stuff. It's left, right, doesn't matter what side it is. My favorite part of all this was how the, you know, Doge went in and just request. All they did was say, if you want money, you have to tell us for what and where it's going. That's it. Immediately, hundreds of billions of dollars. Hundreds of billions. Hundreds of billions of dollars stopped flowing out.

58:38Yeah. Immediately. All you had to do. He even said that the area that you type it in could be anything. You could just say for me or whatever. But because you had to write where it was going and for what, gone immediately. Yeah. $100 billion. Checks going to just aimless places. That's right. So government money. Oh, okay. Yeah, we were sending stuff to like dead people and people that. Not just that. That's nothing. I'm talking about big checks going off to help whatever. All they said was, that's fine. We'll send the money. You just got to say what it's for. Just say where it's going and what it's for.

59:10Yeah. That's it. And it stopped? Stopped. And it stopped billions of dollars? Hundreds. Hundreds of billions of dollars. That's it. That's 100 % evidence of corruption. and it's so insane it's hard to even wrap your head around it i mean that just shows you too like how how blatant it got to where you're like we're not even trying to cover this up we'll just write a check that's why you couldn't that's why they're auditing them where's the trillion trillion dollars you missed that's why the pentagon's audits always get out of here because you can't you can't show there's no record where'd the money go we don't know all right i guess we're that's it we're good so i know crazy hey this episode is brought to you by our brand new program release right now, MAPS 15 PowerLift.

59:51It's a powerlifting routine. It's only 15 minutes a day. Hit new PRs, get it for 50 % off right now. Go to 15powerlift.com. Use the code December50 for the discount. Back to the show. First question is from John Watts, 728. I know that walking after eating has a lot of upside. Does pace matter or is it just about the movement and being active? uh yes the data will show that the faster and more intense the better the benefit but really yeah but they're splitting hair it's it's here's the thing is it appropriate for everybody are you going to do it more often or less often as a result like i never communicate to people go do a heart no i is there i saw i didn't even there come on it's got to be splitting hair difference no it's a pretty big difference okay why because the heart rate elevated yeah dude so okay so instead of doing a contraction instead of doing a 10 minute walk go do a 10 minute hit workout you're going to see a difference okay but is who's going to do that after every meal yeah and uh how's it going to feel is it even appropriate hit hit style training in my experience is inappropriate for a lot of people even though the data shows it's so great for a lot of my clients it was like okay we're not going to add this stressful form of exercise i want to i want to make sure this person and everybody else listening gets this clear though okay so there are there's research to compare just walking versus hit style like cardio that's right but somewhere in the middle where someone just goes for a brisk walk the difference between the brisk walk and the walk is not that 90 that's that's putting hair difference 90 of people that i would ever coach i would recommend or maybe even more i would just say walk yeah walk just walk afterwards for the insulin sensitivity the digestion plus you get improvements in digestion from walking right after you eat i don't know if it's a good idea to hammer yourself no definitely not right after you and even in even a brisk walk you're playing you're trying to play the calorie game and And a brisk versus a regular walk over the course of 30 minutes, not even just a 10-minute walk, 30 minutes is like a handful of calories.

1:01:45That's right. So it's not, you know, take your last bite of your meal that you just ate, take a smaller bite. It's more of a fitness benefit. You're going to get more of the endurance and all that stuff. But really, if you're walking after eating and that's because you want more endurance, there's better ways to do it as well. Yeah. Next question is from JP Kartichan. Is CrossFit doing more harm than good for those folks who are looking for quick weight loss results. Yes. Oh, yeah. Yes. Possibly. Quick weight loss results? Yeah, yeah, yeah. So here's the thing. Over the years, CrossFit programming in a lot of gyms has gotten better.

1:02:20That's the reason why I hesitated to jump on it right away. It was just like, it's changed a lot. It is. I mean, CrossFit's less CrossFit today because of the push. So the more and more we talk about it, the more I hear about these coaches that are not running these circuits like they were. So that matters in asking this question. Absolutely, it is not helping you if you are going to a CrossFit that is doing circuit-type training. Yeah, crazy walk. That ain't helping. That is not going to speed up the process of your fat loss journey. But if you've got somebody who's programming well, I mean, maybe.

1:02:59It's hard to say. But generally speaking, the 10 years we've been talking on this thing, it's not. But Justin pointed something, too. Whenever somebody says, I want quick weight loss, for me, that's a red flag. Yeah, because typically if you chase quick weight loss, a few things will happen. One, you'll get the quick weight loss and a quick rebound. That's one. Two, you'll actually overdo it. Yeah. Two, you overdo it. You end up losing muscle, overtraining. Or three, you hate it. You hate the process. So it's almost never, somebody chasing quick weight loss, almost never results in a good result.

1:03:35Definitely not long-term, for sure. I mean, this is where you're saying chase health and aesthetics follow came from right here. It's like focus on getting healthy, being healthier, being strong, building your metabolism. You'll get the results. Chasing quick weight loss strategy is like almost 99 % sure you will either not succeed or you will not maintain. Next question is from Iron Suns Training. What rules do you usually abide by during the Christmas holidays? 80-20? Do you recommend staying strict to a nutrition plan all the time? How many days can you eat cheat meals over the holidays without taking multiple steps back in your fitness journey?

1:04:16Yeah. So generally speaking, so I'll give you a general overview. Um, I just eat healthy most of the time because this is what feels good. But when I'm in a holiday, my concern is not eating healthy. My concern is connecting with the people around me and enjoying the foods that people have brought. So I really don't think about it. It's just, we're there, we're together. The value of this holiday is not my macros and my calories. The value of it is the people connecting enjoying the holiday season enjoying the holiday foods and so what do you got you got christmas eve christmas new year's eve like okay three days right and maybe some maybe you visit with family in between that like it's not a big deal it's really not that big of a deal but now get a little more specific if you want some rules when i would coach my clients i'll tell them like eat protein first yeah when you're at the holidays so try to eat that first and then eat the rest if you have challenges with this make as good a decision as you can is with the food in front but like if you put too much pressure on it most of the time like people rebel and then they go they do it in excess and it's like anytime it's you're faced with that i feel like the big struggle is like people just they've restricted so much leading into it that it's like oh it becomes all about gorge well i'm pretty sure this was this was the type of question the first time i ever said this on this podcast of don't eat like an asshole yeah that was a long time ago when somebody asked something like this and like and uh that that's the rule is just like to what justin's bringing up is like uh eating some milk and cookies that your your aunt brought or having some eggnog with some you know baileys or whatever i mean that that is not going to uh make you fat uh like completely falling off the wagon eating like an asshole and just everything inside not hitting not carrying a piece of pie yeah i mean that's that's what's gonna spin you out of control And honestly, even that, if it's just done on the Christmas day or whatever, it's not a big deal.

1:06:13It's not a big deal. But what that tends to do is once someone's kind of gone down, then it spirals out of control. Then it turns into two days, three days, four days. It's a whole season. Yeah, it kicks up the cravings. Now you're craving it every single night. And that's what I mean by don't eat like an asshole. It's actually less to do with even the one day. It's actually what happens when someone goes over the top like that is now they just keep going. And it's like a couple days of high calories, especially if this is somebody who's maintained their training, lifting, lifting weights through the holiday season, you're going to be fine.

1:06:47Oh, yeah. You're going to be totally fine. As long as you keep training. It's not about the food. It's about the people with the food. So like what you said, Justin, if you restrict so hard that you're looking forward to the holidays so you could just go nuts, there's a problem there. And I know what that feels like. that used to be me. Like I'd go in and I was like, I'm just going to eat. And it became all about the food. It wasn't even about the celebration or the, or the holiday itself. So, you know, and, you know, just to remind everybody, a big part of your health is social connection. It's a very big part of your overall health, physical health.

1:07:21So don't, if you go into it with like this crazy mentality, you're, you're going to, you're going to miss all that. Next question is from Cole Cope. What is your best advice for creating better discipline and consistency? You know, So when we coached people, this is just what we saw that worked, but the data supports this as well. It looks like building any skill. So discipline is a skill. Some people are better at it than others naturally. And I think we tend to look at people who maybe have a natural discipline or what would be perceived as better natural discipline and think, well, I don't got that.

1:07:59No, no, you could develop it and you develop it like you develop any other skill. You start with small steps. And it looks like I'm going to do this one thing that's challenging so that it has some meaning, but it's something I know I can maintain and I'll start there. And then when I feel like it's a part of my lifestyle, then I'll take another step. That's it. That's all it is. Treat it like it's good. And that's just, I mean, that's just the hard part is accepting that you're like not taking it all on at once because your energy and motivation right now is so high that that just doesn't sound like it's going to be good enough.

1:08:34and you're going to trick yourself into adding more and adding more and adding more and you're going to uh it's going to burn out and it's going to be too much and so the the real discipline is to to your point is to find that small thing that is like repeatable and it's going to stick yeah i mean i have nothing to add to that but more to just hammer this home as and to this day i still in this way so uh on and off consistency consistency when i get back to being consistent i like choose one thing like i'm gonna do this thing like and for me it's normally protein intake it's the first thing that goes like i get real if i'm not tracking or really paying attention or making a conscious effort i'm naturally the guy that could skip breakfast to eat a smaller portion size to eat more carbohydrates and so it's like the easy first go this is not this is not even me saying i'm gonna train x amount of days i'm gonna i'm just gonna make a conscious effort to get back on my protein kick and i know that's an it's it's and it's and it's challenging enough it doesn't and when you because i just want to make that point that people hear you say oh it's gonna be challenging so what's gonna challenge me it's like no literally make it easy make it an easy goal that you can accomplish but it's a goal meaning that you're not doing it right now right it's like i'm not gonna move the needle right i'm not consistently eating protein i know how important that is to my overall journey of health and fitness and being consistent so i'm going to just commit to that and then what i'll do is like i'll build consistency around it oh it's a couple weeks i've been doing this you know what like time to start hitting the gym more consistently one more step yeah and it's like i'm not gonna go like i'm gonna go five days or four days a week it's like you know i'm gonna try and get to the gym at least once or twice this week uh and and make that consistent and that's and then i just do that and even when i go it's like a map 15 type of routine i'll make sure get in there do a couple of compound lifts get out for that like that is And I think so many people, what Justin said, in the moment when they're motivated and they're high, this has got to change.

1:10:33I'm going to do everything. Today is the day. Tomorrow, and they prep all the meal that night, and they lay out their stuff, and they get their maps program, and it's like, dude, just last week you were doing none of that. So how about you just choose one of those things that you find will be the easiest to attack, attack that, build consistency around it, then add another layer, and then add another layer. And it builds. That's what's exciting. When you do it this way, what's awesome is you see progress pretty much at almost the same speed you would if you would have done all the things. Yeah.

1:11:07So you see progress, and then you start to get excited about it. And then when that excitement builds because of the consistency and the habits you've started to build and the discipline you've built, then it becomes— And you start scoring wins. Yes. You don't hit yourself with all these failures because you've introduced 10 steps. Right. All at once. And you only hit seven. So, Daniel, what do you focus on? The three you didn't hit. Of course. Of course. Totally. 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.

1:11:34If 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. 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.

1:12:14The 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.

Mind Pump Fit Tip: The MOST Important Factor to Focus on that Changes Everything Else. (1:54)
Boosting your creativity and focus with science-backed music. (20:25)
Doing a better job of reconnecting with family. (21:32)
Pro or anti-sleepover's. (28:32)
Kids say and do the darndest things. (37:37)
Let's talk about farts. (38:18)
What's up with the fog in California?! (46:59)
Immoral marketing behavior. (51:32)
The Shawn Ryan/Dan Crenshaw beef. (57:33)
#Quah question #1 – I know that walking after eating has a lot of upsides. Does pace matter or is it just about the movement & being active? (1:00:02)
#Quah question #2 – Is CrossFit doing more harm than good for those folks who are looking for quick weight loss results? (1:02:00)
#Quah question #3 – What rules do you usually abide by during the Christmas holidays? 80/20? Do you recommend staying strict to a nutrition plan all the time? How many days can you eat cheat meals over the holidays without taking multiple steps back in your fitness journey? (1:03:58)
#Quah question #4 – What is your best advice for creating better discipline and consistency? (1:07:28)

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MAPS 15 Powerlift 50% half from Dec. 21-27th. Code DECEMBER50 at checkout.
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Associations between daily physical activity timing and sleep efficiency revealed by explainable machine learning
Mind Pump #2518: Five Tips for Amazing Sleep (Listener Coaching)
Mind Pump #2742: Can Music Make You Smarter? The Science Behind Brain-Boosting Sound
Sniffing your own farts boosts brain power: study | New York Post
Operation Sea-Spray - Wikipedia
Dan Crenshaw vs Shawn Ryan Intensifies as Congressman 'Threatens Legal Action'
Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)
Mind Pump # 2737: The ULTIMATE GAINZGIVING (Stay on Track Through The Holidays) | Mind Pump 2737
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