2783: Which Rep Range Is Best for Your Goals?

30:25There's an adaptation curve, right? So you take somebody who's never barbell squatted before. We can't train a barbell squat hard until you're good at it. I can't just take you and really elicit great adaptations muscle building-wise until you can squat right. Initially, the adaptations are just your central nervous system is learning how to do it, and you're balancing, and you're figuring out the movement, which is great. It's getting a little shaky. Which is great. You're getting stronger through neuromuscular adaptation. the data shows the initial adaptation of strength comes from neuromuscular adaptation before you get the hypertrophy so it takes time you got to stay in something until you're good at it not just throw it around i'm so glad you went that direction because it was literally the squat and the deadlift that taught me this lesson yeah was because it i didn't not ever squat or deadlift but it's like again back to my point never no work at everything the same so it's like i squatted this month you know and then it went to bulgarians and lunges and single leg leg presses and jump and like i did all these other things for the entire month i didn't revisit that squat again till another month you know and then i revisit and then i and i wasn't very good at it still you know i never i never got good at it until it was like okay i'm just gonna do this one thing in this rep range until i get really good at it and oh my god the gains that came from from getting really good at squatting and staying focused on a rep range it was the squat and deadlift that really taught me that because up until that point i had never focused for an extended period of time because again i didn't identify as a power lifter yep i wasn't trying to be the strongest guy in the gym or go to a meet i didn't care i didn't care what my pr was but i did care about building my physique and i wanted i did want the if someone came to me and said do you want to build more muscle i would have said yes and so i had no idea that that was the appropriate direction to go and it was the squat and the deadlift that taught me that all right i'm going to take a left uh i was uh i was so one of our sponsors zbiotics it's this like pre-alcohol uh drink that you take and um and one of the ways well the main way it works is it breaks down acetaldehyde in the gut um and so what i did and i'll get into what that means what i did is i actually looked up research on how much acetaldehyde is released in the gut.

32:38So when you drink alcohol and your body breaks it down, when it gets to the liver, the liver has to detoxify something called acetaldehyde. And it does a pretty good job of this. Okay. Acetaldehyde is, for lack of a better term, is relatively toxic to the body. Makes you feel like crap. If you release it in your bloodstream, you're going to feel like crap. You're going to feel inflamed. You can get headaches. You can feel down, depressed. It can throw off. And we know what this feels like because a hangover kind of mirrors a lot of these symptoms. And some people would say that a hangover, a lot of it is due to acetaldehyde, although that's not 100 % accurate.

33:17But there's definitely that component. Yeah, I'm sure there's other variables. Dehydration. Lots of things. But acetaldehyde, not good for you. And so what happens when you drink alcohol is before it gets to the liver, some of this gets released in the gut. And so it's not able to be detoxified until it gets in your bloodstream. And I'm like, okay, well, how, and so this is what Z-Biotics does, right? You drink Z-Biotics first. It's this probiotic. It's actually this bacteria that's been genetically modified to break down acetaldehyde. So this bacteria doesn't exist anywhere in the world. It's literally been created or modified.

33:50Targets it. Specifically to break down acetaldehyde. Okay. And Z-Biotics is the only company that has this. So I looked up, I'm like, how much acetaldehyde is actually released in the gut? When I drink alcohol, what percentage of the acetaldehyde that comes as a byproduct of alcohol is in the gut? And so studies were kind of up and down, but the number that I'm finding that seems to be the consensus around 10%, which is a lot. That's a lot. So out of all the acetaldehyde that has to get broken, 10 % of it or so is released in the gut, goes to the bloodstream, and this can cause problems. And so what Z-Biotic does is it takes care of what happens in the gut, which I think is— Is it basically pair and break down?

34:34Is that what it does? It literally is designed to break it down enzymatically. Wow. Through the way that they— Is there anything out while you were reading it? Which is crazy science, everybody. Yeah. Like crazy science that they were able to figure this out, which is pretty wild. Is there anything else that would cause that to release in the body? H. pylori. So H. pylori, which is a common bacteria in the gut that you don't want, can cause ulcers and lots. In fact, you could do an H. pylori test if you have gut issues. H. pylori can increase acetaldehyde production in the gut. Is that an autoimmune disease?

35:10No, no. H. pylori is just a bacteria. So when people used to get ulcers back in the day, we didn't know that it was caused by a bacteria. We thought it was like stress or acid, which can aggravate it. You don't say exacerbate it. Now we know if you have ulcers, you probably have H. pylori. Yeah, H. pylori, and then they'll give you an antibiotic to get rid of it, to kill it. But it's one of the things that can – so one of the side effects, one of the effects of H. pylori, besides ulcers, is you just feel like garbage all the time because you're pumping out acetaldehyde at higher rates. Oh, interesting.

35:41In the gut. I wonder if somebody who has that, if they were taking something like a Z-biotic, would make them feel better. Probably. I wouldn't say it's a treatment for it because you need to get it treated with antibiotics. Of course, of course. but just like temporarily if you found that out and you did that i wonder if that would be something that would at least uh mitigate some well if you have h pylori and you drink you probably feel like real dog crap yeah when you combine the two yeah you know what's crazy about that by the way there was a i think it was a scientist that theorized that ulcers were caused by a bacteria and everybody laughed at him everybody made the story for all the stuff that we figure out there's always somebody who's like ahead of the mavericks that's ridiculous dude you know how long people suffered back in that long ago it was like a few decades ago you had an ulcer it was like oh uh antacids yeah calm down it's like this is you get this is just it that's what you got this is a common bacteria that you could pick up uh how do you get h pylori yes it's contagious i know if like you had it you could give it to your wife yeah yeah parasite thing well this you get through kissing that you get through different transmission dude you have to you'll have to talk about this is a little more casual yeah yeah you share a drink are you are you sending the guys the same uh is doug looking it up right now person to person contact yeah saliva vomit or stool or by contaminated food or water interesting you know you know how much you're getting intimate some do you know how gross by the way you know like stomach viruses yeah like there's some stomach viruses that are like stool is how you spread it like how's people you know like on cruise ships dude it's like everywhere it's on the hand dude there's like poop everywhere if they had like some black light thing where you just could see like everybody's like hands and like like money and like everything that's you know all the particulate that's even in the air you'd be like horrified well i mean isn't like the the door handle to the bathroom is worse than the toilet seat don't even talk about the studies i don't want to say this because this might do this i never i never grab a door handle like where you're supposed to oh really on the top or in the bottom or like where i don't see anywhere you can't get away from it bro i know but it's just it's gross i mean i always i flush all toilets with my foot oh yeah oh yeah if i go there i go i flush my foot i never flushed my hand yeah yeah how and i don't know how logical that is You know, probably better.

38:06I'm sure if I opened the door to the bathroom to get in, that was worse than the, I mean, whatever. Or you flush the toilet and you're standing there and all the spray. Oh, God. You know, hey, this is actually a good question. I've always thought this. How protective are seat covers really? Is that really protective or is that just making us feel like we're safer? Well, I just told you that the, I've seen the stuff on, I've seen the studies on comparing the door handle to the bathroom to the toilet seat and the door handle is worse. So the irony that you grab the door handle and open the bathroom door, but you put a seat cover on is actually kind of ridiculous.

38:40Yeah, see, it's a waste of time. Yeah, I knew. It does nothing. Yeah. It does nothing. Yeah. Which I always thought to myself, like, well, I mean, how much does it really? Like, absorbs, like, some pee. It doesn't even. It goes through. Well, I know. I mean, it's like, and then you feel it anyway. Yeah, dude. It's your skin that's on the seat anyway. It's not like you're putting your, you know. I never got it. Yeah. It's not right for Doug's, like, what's going on here? If there's pee on the seat, first off, you get rid of that. I clean before. I spit and clean. That's what I do. Spit and clean.

39:10Oh, yeah. I spit on the toilet seat, and I clean it before I sit on it every single time. I am not following you, bro. You know we have a bottle of spray in our bathroom? Well, I mean, yeah, if you don't have that. You literally just blew my mind. I am never going to the bathroom. You spit on the toilet. Well, ours, we have a spray. Doug has a spray. Okay. But if I go to a public place that doesn't have anything, I spit and I clean. Why spit, bro? You have DNAs everywhere, dude. Why can't spit? How does the spit do? It cleans off somebody who can't fucking pee straight. You'd rather sit on your own spit than somebody's pee.

39:40Oh, 100%. Yeah, but does the spit do anything? Yes, ask that question again. Would I rather sit on my own spit or someone else's pee? Well, of course, but does the spit do anything? Oh, yeah. Friendly fire. It dilutes down the pee, essentially. Okay. Okay, this conversation is... No, I mean, okay, next time you guys go to the restroom... We're trying to get to the bottom of this. No wonder I hear you spit every time. We go to the bathroom next week. We have spray. We find out new things all the time on the show. We have cleaning spray, so that's a luxury that not a lot of bathrooms have. And if I got a choice of sitting on the toilet with a toilet seat or me spitting and cleaning, I'm spitting and cleaning.

40:13Do you guys want to triple? I don't know if you know this. Do you know what spreads the most germs in the bathroom besides flushing the toilet? Hand dryers. Oh, yeah. Oh, my God. Hand dryer? Have you seen the studies on that? I didn't think about that. It's basically just bling. Yeah, of course. Of course. And it blows bacteria and stuff everywhere, dude. I've heard that. I've heard that's like way more disgusting. Oh, it's terrible. I never liked those things. If you've got paper towels there, I'm using paper towels every time. Yeah. Yeah, I know. It's only if you don't have that. That's why I pee off my deck, dude.

40:43Off your deck? Yeah. I don't do any of that stuff. Your neighbor's coming outside. Hey, guys. Actually, you know, down below is a frisbee golf course. Wow. So I'm always a little conscious of that, like, you know, what time it is. Because, yeah, I do hear them sometimes, and I'm just like doing my thing. And I'm going to get caught with these things. I didn't know there was a Frisbee golf course below your house. Yeah. Oh, I didn't know that. Yeah, if you go further down where all the Redwoods are, it's like a full-on course. Have you taken the boys to do it yet? Oh, yeah. We've done it a few times.

41:11Okay, yeah, because I used to love Frisbee. I feel like that would be a sport I would be good at. Just because it's not a sport. You, of course. Yeah, you're the carnival king. Did I? You crushed that. Did I tell you guys? It's so random. Bro. It's a random sport. I'm amazing at it. It's weird. We went to Topgolf. I didn't tell you guys. We went to Topgolf.

41:31And you can sign up. Crushed it. He did. My younger one's like, it's just like this weird athletic phenom. He's going to be a phenom, dude. It's wild. Yeah. But we did. We'll train him. You can, at Topgolf, because I've only been there once. I was with you guys a long time ago. You can do games. Yeah. So we did Angry Birds. So when you hit the ball, it knocks down the whatever. Yeah. I crushed it. I don't know why. If it was real golf, I would obviously suck. Yeah. But you turn it into some weird game, and suddenly I'm like. It's like what's up. That's why we made shirts called Carnival King. Don't you remember what it is?

42:05I don't know what it is. Don't you remember we made T-shirts for you because of that, dude? If it's a carnival game, you're good. You thrive in the random games. Yeah, you're good. You're good at that. Hey, talk about the Elon video that you sent to me about the robots and education. Oh, that's weird, dude. What's that? He's like, what was his estimation in there? Oh, they said, yeah, by 2040. By 2040, they asked him, would there be a billion? He said more. 10 billion. He said there'll be 10 billion. Robots? Yeah, humanoid robots. He said they will do, in a very short period of time, they will do better microsurgeries than any surgeon.

42:42He's like, you will get the best medical care and surgeries. I believe that. From robots. They're already using robot arms. They're guiding him, though. Well, yeah, he brought up laser eye surgery. Yeah. He's like, would you want some doctor with a laser doing that? That's the steadiest hand you could have. Or would you rather use what we are? He goes, and the guy was like, well, what are the people that are going to be like? The anti, and he's like, well, yeah, there'll be people that will roll the dice at the beginning that feel like that's a better idea. But then once all the data comes out and shows that.

43:14You're like, oh, yeah. The chances are way better. Way better. He did a clip that I thought was so controversial. But at this point now, I'm like, do I doubt the guy? Every time he says something, he does it. He said, it's a waste of time. Don't save money for retirement. it was like a waste of time oh i heard him say that i'm like what he's like yeah he's like it's going to be so much abundance it's not going to be a universal basic income he's going to be universal uh high income because of the efficiency of these humanoid robots to do work yeah i can't even fathom that i can't fathom hard to like wrap my head around i can't fathom that the general population how everybody's gonna react and behave as a result of that that's my thing is like how What's society look like?

43:57I think people think it's going to be utopia, but I think they've got another thing coming. That's what I think. I definitely, if I was a betting man, I would bet high on sports. We're going to need that. We're going to need an outlet. Yeah, an outlet. I think fitness is going to blow up. I think fitness and... I'm pretty optimistic about that. Fitness and sports are going to be... They're already big outlets. They will become massive when people don't have anything to do and you have these robots that are doing a lot of the labor. Yeah. Yeah, it's going to be interesting. You know, it's crazy because a lot of people, I used to be this, I used to think that resources would solve almost all of our problems.

44:38This is when I was in my 20s. Oh, you know, free markets and we're just going to, once we figure these things out, like it'll solve this problem. Yep. But if you ever watch, if you ever, if you've ever known anybody or you see people who had no money because of their circumstances or the behaviors, usually it's their behaviors, suddenly get an influx of a lot of money. They lose it. Not only do they lose it, it's not good. It's actually terrible. Yeah, yeah, yeah, totally. So now imagine if everybody had access to tons of resources. I don't know if that would be a good thing for a lot of people.

45:10Yeah. I mean, the solving hunger and all that stuff like that. So my biggest concern, and we already have examples of how this happened to us. We've talked about this a long time ago. And I think about my son, right? I'm less worried about us, for sure. I'm more worried about our kids. and the lack and drive they will have to learn and to educate themselves. Because it's just like your reasoning for not excelling in math or direction because we have computers and calculators and systems that tell us where to like. And so we've literally just, oh, I don't need that anymore. And if we all of a sudden make these criminal robots that can answer all questions, that know, that can build, that can do all these things.

45:49And you're raised in that. And you're raised in that. why do I need to go to school and why do I need to learn philosophy and why do I need to learn history why why I can just ask my robot challenge gonna be yeah I'll just ask my and so it's gonna be hedonism uh uh nightmare so yeah all about me so really making sure that we we teach your kids the learning for the sake of learning and that's gonna be hard it's gonna be hard to tell a kid I just got a scary thought because I mean I mean he literally one of the things in that interview says too is like you know i mean school other than the social aspect is a waste of time yeah is that it's like why are you going yeah why are you going because all the the skill that you're going to learn that the degree you're going to go get in for you kind of take away a bit of the reward and the motivation with it like because it's like well now you're just learning because it's good for you it's like medicine you know but you're like that's hard to sell yeah i just had a crazy thought to um how many children are going to be raised by perfect humanoid robots totally because raising kids is hard so now you're going to have kids and then you'll be like although you're super nanny i mean so okay so educate you okay so then so then so i can go do my thing so then there's the uh by the way this is all best case scenario because worst case no it's not there's there's there's there's a more optimistic side to this okay and maybe we we swung so far on this, the pendulum of, you know, trying to destroy the nuclear family that we come back to family and raising and kids and being connected.

47:20And now that we have these things that can go do all the labor, can build the house, can make the sandwich, can do all the things that it goes back to human connection. And that that's, I have all the time in the world to be connected to my son and to spend time with them and to raise a family. And now I can raise five, six, seven kids because I can afford to do it because I have, these robots like so it almost reminds me like you know uh the royal family like in england it's like why are we still doing this you know it's like pageantry i feel like that's gonna be like human nature yeah we're just all pretending we're still relevant you know what though adam here's why i'll disagree with you uh this is easy to argue this is objective fact i hate it when people debate the opposite it's not true it's fact it's e today we have way more resources to have a lot of kids than we did 50 years ago today it's easier everybody's like no yes it is it's easier trust me my grandparents i've had this debate with my cousins a million times like it was easier for them to buy a house but yeah live the way they did yeah and you'll have way the problem is you just have way more things you spend money no i don't just i don't disagree no i don't disagree with that so it was harder objectively to have a lot of kids before and yet people did yeah today it's easier and people have less because it's more about me yeah but you also you're generalizing society there is no doubt in my mind that this will be bad for a lot of people for sure i mean there's no doubt there's like of course it always has historically but i what i'm saying is there's like like i there's part of me that gets fearful of like my son is like but i shouldn't be because i'll i'll raise him i'll teach him those things so will you so will you And so there is an optimistic side of like, man, how cool would it be that you don't have to do a lot of this labor stuff and then you get more time with your kid and then you can teach them better things.

49:13And you can like, so I, there, there will be, you're right. When you look at it as a majority, people will make the mistake. They will, they will outsource their knowledge. They will. That's, but historically that's how it's always gone. Yeah. You know, people will continue as you get more things in abundance, you'll want more. And so, yeah, so the need of wanting more. But there will be other people that have already figured that out that will go. Yeah, the path of I mean, gosh, I'm watching such a cool interview right now of Tony Robbins and Alex Hermose. Just if you guys haven't if you're for sure, if you are somebody.

49:45I'm going to watch who follows Alex Hermose and likes what he's doing. It's such a different conversation. So to set the table, he went in with this. I could try and make this a viral episode or I can go and selfishly ask Tony Robbins. And so you're getting to watch like a real life therapy session, in my opinion, of Tony with Alex. And Alex is a young, brilliant entrepreneur, 37, 36 years old, who's on his way to be a billionaire. And you can see him wrestling. So this is so aligned with what we're talking about right now, too. Right. Like he's so he's going to have all this. he already has abundance and he's on his way for more abundance and has this whole choose a profession that's worth suffering for is his mantra.

50:30And you get to watch Tony Robbins completely deconstruct that. I can't wait to watch. And I think that message. So for this conversation that we're having right now, I think the message that you hear Tony giving Alex is so important for everybody because everybody is going to be in a position like Alex. And if it goes the way we're talking right now of abundance and have all the things and it doesn't and so if that's a world that everybody will have you will need to learn the lesson that he is teaching him in that in that conversation which i think is so cool cool all right uh i don't know if you guys saw the the the big analysis the big meta analysis on tylenol and autism and adhd so they came out with another study not the latest but yeah there's a big one and they said in the study that um that there is no connection uh between tylenol and autism and Tylenol and ADHD and some people will debate this or whatever but that got me down a rabbit hole because uh I think people think Tylenol there's a lot of people now that or before maybe not so much now that think Tylenol is like this safe like whatever I looked up some data on Tylenol because I know that Tylenol stresses the liver I know that yeah I know when I when I when my wife takes Tylenol or NyQuil she'll take NyQuil because it's got Tylenol in it if she has a cold I'll give her glutathione because I know that it stresses the liver.

51:52And so I'm like, you know, how much does it actually affect the liver? Like what's the deal with it? And I looked it up and I took some notes. It's actually unbelievable. So 56 ,000 people a year go to the ER for liver issues due to Tylenol. of all acute liver failure in the u.s 50 of it due to Tylenol whoa yep 20 of all liver transplants Tylenol what acetaminophen wow it's very now now the one thing that i think that is not told and that that is obvious probably is the all those cases have to be people that really chronic use yes chronically used so it's people they also think it's innocuous that's right so people using it chronically or accidentally taking more yeah so it's like oh accidentally took too much right boom acute so it's just a thing that people need to be careful with uh with acetaminophen is uh you know you'll pay attention to how much you're taking how long you're taking it yeah it could be very destructive yeah to the liver but i didn't know those numbers that's crazy i didn't realize yeah that is crazy half of the acute liver failures in hospitals that people go in there with is from acetaminophen a lot of those by the way are attempted suicides because people know oh i could i could kill myself with this pretty easily if i took the wow i know that is a high number that's a high number dude that's a really it's a much higher number that's why if you like if you drink and then you have a headache uh because you or whatever you want to avoid getting a headache probably don't take a ton of because you just now you combine two things what was that one drink like in the south it was like syrup or whatever hydro coating hydro coating yeah so that's different it was oh hydro coating i thought it had like well so in it uh adam knows this yeah no it does so it does it has both so it's like so basically oh it's that's gonna be the worst drink is my point yeah prescription has both so like you're hydro coating with with uh acetaminophen right why would people take that obviously what or something what a horrible combo it's made for pain it's pain relief yeah yeah oh they're just yeah yeah is it an opiate it's like yeah oh yeah yeah well it's pair it's yeah that's what hydro coating yeah hydro coating is and so that's what vicodin is vicodin is the brand got it so vicodin is a brand hydro coating plus the acetaminophen is what's in there and the in the the difference of the the well i don't even know if they still do this but the difference with of the dosage was the the big one has more hydro coating in it but the same amount of tylenol in it and for that reason because they know that the tylenol is having that much mess yeah wow all right have you guys tried uh yet the different flavors of huel have you tried the different i know but what i just did i know you i haven't done the look up go go on their website because i want to look up all the bro i've tried now three of them they knocked it out of the park which is really hard to do with a vegan pro very hard yeah very hard you've already sold me on on me trying it so i have to i have to try i did their they have energy drinks oh oh yeah how was their energy so i had the watermelon what'd you say i said the wellness effect i don't know why i said i hope that i hope that has to be the i hope the editing team put like a sombrero on your head when i went home last night i just sat i looked at my wife and said honey i did the cringiest thing in the 10 years i've ever been on the podcast like i pulled an atom yeah dude and i'm like i don't know why i pronounced it like this well now the name makes sense to me is like human fuel like i think they comboed that right yeah so all right so you did the energy drink yeah yeah so i liked it i mean I like the fact that it's 200 milligrams.

55:25It was a watermelon. Good dose. Yeah, yeah. They have theanine in it. Yes, and they have theanine in it. Yeah. So that's cool. You got me on that a long time. Makes a big difference. Caffeine and theanine. Very, very. If I had to describe it, what it's like when you take caffeine and theanine, and I think more and more of these companies have figured this out, it's like one of the worst parts about caffeine, one of the negative parts about it is the come down afterwards. You have this spike in energy, and then you come down afterwards. and you feel like garbage when i ever i take caffeine if i take it with theanine whether it be in a drink like this or by itself because there's times where i'll do coffee and that you've got me to do that for a long time is it's like this uh high like energy high that you get and it's smooth with no crash yes that is nice smooth land that's what theanine feels like it does when i pair it with caffeine and i so anytime i see somebody does that it's just like they they figured that so they put theanine with the caffeine yeah yeah yeah what are the flavors there are the yeah they have chocolate and then they had the vanilla no there's more dude because i had chocolate peanut butter in there and then oh was there chocolate yeah there's a lot but they're really good yeah they i'll have one today because you you brought up the other day and i'm like if you say they taste good and they're ready to drink and then they're 30 grams of 30 35 oh wow yeah really that high yeah yeah oh yeah i didn't realize it was that hot this is going to be a you know uh ready to drink protein drinks i love it after a workout typically don't go mainstream because of the taste i guess uh i i think this one's gonna go mainstream i think i think you're gonna see a lot of people drinking these well you already i already see them all and it's a nice macro breakdown there's some fats in there some of my grocery store carbs in there so it's like i think more and more people too or or what is it what is the rise in like dairy intolerance have you have you looked at that i don't know if it's been a rise but it's still significant there yeah Oh, it feels like it's higher.

57:20I feel like today when I talk to somebody, there is way more people I know that, or maybe they just more awareness. Yeah, I was going to say the awareness. Because the amount of people in my life that say, I mean, I was just with somebody this weekend that are dairy intolerant. And it's just like, it's not a fitness person. It's just normal people that I wouldn't have heard that from, like they're talking about. So I wonder if there's, what is it? Wow. Yeah, 65 % to 70 % of the world's population has some degree of lactose intolerance. By the way, that's because a lot of Asian people, and there's a huge population, right?

57:56So like China has a huge population. If you're Asian, the odds that you have an issue with dairy is very high. If you're from like Northern Europe, you're probably fine. Yeah, Northern European, 15 % to 25%. Hispanic up to 90%. Asian, African, and Hispanic. By the way, African, very high in dairy intolerance unless you're from this one specific region. Look at 90%. The Maasai tribe. 90 %? Yeah. That's wild. Yeah, the Maasai tribe, no problem. They have a different gene, by the way, than the Northern Europeans that break down. So we can all have lactose as babies, and then we just lose that ability as we grow up.

58:39tribe that where you know uh women they they like them a lot bigger and so they they feed them a lot i don't know i know what you're talking about where they go in a lot of calories and they go eat a bunch of milk and honey it might be them and they get fat and they come out yeah but that's like desires right like big women are desired in that tribe there's like there's like this this and i think men will do this too right before they get married they'll go in a hut and the goal is get them like as fat as possible yeah and then they'll come out and they're considered like attractive yeah they're like wow yeah yeah wow by the way being uh being different cultures overweight for a long time in human history was like sign of wealth sign of like abundance yes oh you got a boy you got that much money to it makes a lot more sense yeah yeah no it says there's no evidence that messiah people there was definitely a tribe though that does this where they go in a hut and they have honey yeah i'm not just in milk and they just sit exactly honey And they sit and they feed the hell out of them to make them.

59:37You know, so you just brought up the abundance thing to circle back on the thing. Like right now, one of the drivers is abundance because you can provide and stuff like that. And that's an attractive quality. Like that's why you always see the old rich dude with these young, hot girls all the time. Like what happens when we get to a place where everybody has abundance? The old rich dude move isn't going to work anymore. Think about that. The country's Mauritania, by the way. Where? Mauritania. It's a West African country. That sounds like we're a Marvel movie country. Yeah. We're from Mauritania.

1:00:11Mauritania. So that's the one that they have. Yeah, they force feed to stay fat. Women. Yeah, they make them sit in a hut all day. And they literally force feed them. I'm so glad you know that. And I'm not hung out to dry here. I left you because I had no idea. I didn't know that was a thing. How long do they stay in the hut for? I've seen something on this, Justin. Yeah. where they literally go in a hut and the old months the older women force them and some of them try to get out what yes dude yes yeah they're like rigid about it yeah you just gotta bring in some italian grandmas they'll cry yeah it's like follow you dude i had like my parents came over last night to eat over yeah and my niece uh she now lives with us right uh this is jessica's niece uh she could be picky with food right you know some kids are like this or whatever and now she's been around my mom long enough to know like my mom was gonna try and make her eat and so i tease her about it so she's sitting next to her and my mom's relentless bro she's relentless about it yeah she's like why don't you eat that you don't want him and she's like well i don't like that one well why don't you try this piece and she's just doing it and i'm looking at her i'm like listen she just this is how she shows love and i'm like ma you gotta stop like what are you doing you gotta stop she's just relentless yeah this just you can't stop it she can't help her i mean you've been doing it for you know 60 years of her life right she's not even as bad as my grandmother my when i went to sicily as a kid i'll never forget this i was 12 years old and i'm i was already used to my mom so i'm like okay whatever she followed me around the house with food i'm not exaggerating everywhere i went my grandmother would come up with something and if i said no she'd try again five minutes later and then she'd make something else and bring me something up it was all day it's crazy all day and she would just do this not to my delight i gained weight because i was skinny so i was like cool this is good but i remember thinking like this is crazy what is it i'm up go do something else could you stop katrina and i are right now having to to try and sneak calories to to max because he oh he bro he it's the weirdest thing i've ever seen uh meat likes meat meat and fruit that is it he's paleo dude i does kid does not want mac and cheese he doesn't want bread he doesn't want any sort of rice like he doesn't like we have to like make him eat his rice like pizza no what no bro and if you order if you order him a hamburger dude doesn't want the bun doesn't want the cheese that was tripping out because my kids don't really like fries and i'm like what yeah he doesn't even like so we like i he won't finish his fries he'll eat a couple of them while he's eating his burger but then he'll leave them yeah yeah wow and he loves for just so the one of the ways i sneak calories in is cocoa whip honey and granola yeah and berries like so you're like heavy on the granola oh yeah so post so he'll eat his meat and then post dinner he's like what can i have you have we have cocoa whip yeah okay so i go get cocoa whip out and pile the honey pile the berries pile the granola on it and he'll eat it and so it's like his his it's so weird to watch him not amazing i would have never thought like getting carbs in this kid would be would be a hard a hard thing but it's uh it's so it's a trip to watch but yeah I mean he's he's lanking out right now and so he's he's really lean taller yeah so he's really lean and so I believe the other day I look at Katrina I'm like hey we gotta pump his calories and when I watch the way he eats I'm like I just eat meat my son yeah my son wants only like a rare meat he doesn't like anything that looks like it's cut I have to cut the edges of the meat off because he just wants the bloody part yeah that's weird for a little kid max will eat will eat my steak yeah he loves he loves he loves steak man so that's good probiotics have been shown to produce incredible results in people from a health perspective right good gut health reduced inflammation but did you know probiotics have been connected to better athletic performance more muscle maybe even better fat loss there's actually some data suggesting it helps with fat loss and cravings probiotics are incredible beneficial bacteria the problem is which one do you use seed go with seed you guys this is the one probiotic we work with the only one because it's the best.

1:04:15It's the world's best probiotic. Go to seed.com forward slash mind pump. Use the code 20 mind pump. Get 20 % off your first month's order of their daily symbiotic. Here comes the show. First question is from Jen fit Jen. Maybe this is silly, but I'm trying to take rest periods seriously and have a question during my two to three minutes. Do I need to sit still that whole time or can I prep the bar for my next workout and or like stretch too far yeah yeah you can move you can walk yeah calm down you just just don't do a workout in between i i want to address the stretching stretching is probably not ideal uh especially if it's it's a if you're holding a stretch uh if you're doing like some mobility priming stuff that's cool uh but what you don't want to do is hold a stretch for say 25 30 seconds so if you're holding a stretch uh like it reduces the cns signal yeah yeah and you're not you don't want to do that right before you call upon it to lift some heavy weight, especially if you're doing long three minute rest periods, I'm assuming you're also in a phase where you're trying to lift heavy weight holding a stretch for an extended period of time, not a good idea, it's not that ridiculous, I pace sometimes, like you'll see me in here all the time, like I'm lifting and my headphones are in and I'll just kind of be slowly but it's a slow pace, just walking you're just not working out in between, because that's actually a problem people are like, I need to do something else to train while I'm resting thing no but but you know what i used to do i haven't i don't do this anymore because i bring my water with me but back in the day i didn't have a water bottle with me and my rest period was walking to the water fountain oh getting a sip of water yeah and then walking back and that would typically take my time i used to do the same thing yeah i used to do the same thing i'm like i just thought about this today i'm like oh yeah that's how i would kind of time my but to your point to the water point uh i have that's that was and of course it's now it's been a bodybuilding hobbit but I had to drink so much water and I was challenged.

1:06:10I think drinking a gallon of water is such a good goal. And a lot of people will miss that by a lot. And so in a workout, like my rest period is drinking water. Yeah. Like a lot of like it to get through a lot of water in a day. I find that's the easiest time for me to attack a lot of water and stay hydrated. And so I make that rest period drinking a lot of water, maybe pace a little bit. Maybe I've got my head down and I'm focusing, but that that'll get three minutes between every set, really drinking a bunch of water kind of sitting there for a second calming my heart rate down maybe pace a little bit and then i'm back into a set um we have a lot of listeners that listen to us in between sets so they'll listen to music when they're doing the set then they'll play the podcast oh i never thought of switching it like that which i i that's interesting i i like it not because you're listening to my podcast that's great i appreciate that uh when i think of something uh either it's you know what i'm going to talk about here at work or these days i'll read the bible or whatever i like it because it makes the rest period go by quicker and i also get my best thoughts i think it's the movement that does it so might have changed a lot like now it's a little bit more zen and meditative uh the rest periods before that before when i was like younger i used to just focus on you know somebody that was like an enemy and i'm just like like the whole thing is about like yeah rage looking for anger yeah finding that rage and then who do i hate bar.

1:07:34I don't advise that. Next question is from Danielle Morse 43. How can I build my legs and glutes when I have really bad knees? You don't have really bad knees. It depends on what you mean by exactly on what you mean by bad. First off, hip thrusts are going to be very easy on your knees. So there's your glute exercise. And then correctional exercise, an easier way into it. What you'll find is proper strength training within your limitations tends to make almost always improves the health of your knees and then you allows you to move into deeper and longer uh ranges of motion yeah so and this is and by the way the data shows this like proper strength training doesn't just build muscle it builds uh cartilage it builds and challenge synovial fluid it does all those things yeah challenge that uh stability wise with uh unilateral or split stances and really like lean into that.

1:08:31So you get everything tracking well. So a lot of times it's a tracking issue with the knees that's kind of pulling it out of its position, which you might find some kind of discomfort or pain in. But for the most part, like once we kind of isolate that and work one leg to the other, you can really see a lot of discrepancies more clearly. It's not a lot of times that. It's all the times that unless it was an acute injury. yeah so i want to address the bad knees thing you don't have bad knees you've got you've unless you've had some direct someone hit you with a baseball bat and broke your patello or you had like a direct acute injury to the knee and even then you don't have bad knees you got hurt you got injured and we got to recover and we got to repair but when people say they have bad knees it's because they have pain they have inflammation they have all these issues that are going on pattern issues and that's movement pattern issues that means the knee to justin's point is not tracking properly.

1:09:21And that's most commonly related to the ankles and the hips. And so addressing the ankle mobility and strength, addressing the hip mobility and strength, will get rid of this idea that you have bad knees. And then that'll create good movement patterns. So when you do movements like squatting, deadlifting, hinging, right, the knees don't feel stressed. They feel stressed right now because you have bad movement patterns, which then causes the inflammation, which then causes all the achy and you to say things like, I have bad knees. And I want to address it because it's so common that clients would say this term to me.

1:09:55They have bad knees. And I get why you say it, right? Because your knees hurt and they get inflamed and you've been told you've got wear and tear and all this stuff going on. And so you did. But you've got to get rid of that verbiage. You've got to get rid of saying that, that you've got bad knees. It's like, no, you've got poor movement patterns and we can fix that. We can fix movement patterns. We can get somebody to have better ankle and mobility and strength. We can get somebody to have better hip mobility and strength. And I guarantee no matter where your knee is at currently right now, as far as what you think is bad, if we improve the ankle and hip mobility strength and you will feel better, it will improve.

1:10:32Next question is from Liv Colorfully. Why can't you do trigger sessions all at once like a set of three instead of three different times a day? That's a good question. So for people who aren't familiar, a trigger session, it's not like a workout. So typically you do these on the days you don't work out. And it's a very light, I don't know, for lack of a better term, pumping session, usually with bands. A signal, really. That you're kind of working the muscle enough to get some blood flow to feel it a little bit, a little bit of a burn. You're not doing anything crazy. And it really does, it facilitates recovery.

1:11:01And it probably sends a very small muscle building signal. Now, why spread them out? Because you want three small signals instead of one signal. And doing them all at once turns it more into a workout, which kind of defeats the purpose of the trigger session. So spreading them out throughout the day produces better results versus doing them all at once, which then again, you start to get fatigued and it becomes just like another mini workout. You got to think of it more as like active recovery. So, yeah, to spread that out, yeah, you're not going to overly tax or get that kind of wear and tear like from your workout.

1:11:33I also think that there's behavioral benefits and carryovers to the spreading out three times that we don't always talk about, right? like you're talking about the science of the signal and the loudness of it, and it being spread out is already better. But it's also better because what it typically tends to do with the average person who decided to do it in that one little 12-minute session or whatever, or 20-minute session versus spreading it out over three little 8-minute to 10-minute sessions is it creates more movement and activity throughout the rest of the day. And I've seen this time and time again, not only with my clients but myself.

1:12:09It's like when you spread it out like that, you end up being more active and more activity, more movement tends to be better for almost all people. And so there's also behavioral things that happen that also benefit you by spreading it out three times. Next question is from Brittany Groomer. What are the pros and cons of cold plunge, ice bath, sauna, and hot tubs, hot baths? Is one better for weight loss, muscle gain, and mental health and recovery? Good question. Very different, cold and hot, very different for what they do to the body. Number one, though, I will say this, both ice or both cold and hot are a stress on the body.

1:12:43Okay, so they're both, to an extent, a stress signal. Now, that stress signal causes changes that can be preferable or can cause beneficial changes in the body. Okay, but they're different. Ice reduces inflammation, which can feel good temporarily. But the main benefit of the cold, and there's lots of things people can argue, but really the main benefit of the cold is catecholamine release. And so when you're in the cold and you get out, you get this boost of dopamine, norepinephrine, epinephrine gives you this kind of boost of energy, which feels kind of good. there's athletic potential benefits not because it helps with athletics but rather it allows you in some cases to do more workouts because of the reduction of inflammation now hot improves blood flow, dilates the blood vessels it's got unless it's overdone, can boost recovery, it seems to have good heart health benefits but it's also a stress on the body and it can also be overdone if I had to pick one it would be hot Well, the sauna.

1:13:51The research is clear on that. It's way better. For longevity purposes, and I know that Dr. Pete Atiyah has been on this bandwagon for a couple of years now. That's mainly what he goes around talking about is how profound the studies are in regards to longevity. If you had to pick one of these, sauna, and I believe the application is four times 20 minutes for maximum, right? Any is better than none, but four times in a week at 20-minute increments at 170 degrees is what reaches peak maximum benefits for that. But to your point, it's also a stress. So if you're piling that on on top of a bunch of other things.

1:14:30I want to add though to the cold punch. It's so funny this is a question because I was actually addressing this with somebody I was sitting in a sauna with this weekend. And he was asking kind of the science and all this and what's too much, all these different things. And one of the other benefits I think of the cold punch too is your ability to do hard things, right? Is to consistently do that. And then also to regulate your breathing. We are at these low-level stress holes all the time. And our heart rate is kind of elevated all day long. And I remember the very first time we did one, and Justin smoked the two of us at it.

1:15:05And it was like, because he had gone through the Wim Hof thing, and he understood how to regulate his breathing. And the value of the ability to regulate, that's what that all is. Like, once you learn to sit in a cold bath for two minutes, You can sit in it for 10 minutes. But if you don't know how to do it, you're out within the first two minutes. And that's a beneficial skill in life. And that's, exactly. Yes. You learn how to do that when you're faced with crazy stress. Exactly. And what I was explaining to my friend is that that's kind of like meditation is also a similar thing, right? It's the ability to calm yourself and to get in a meditative state.

1:15:40Why the cold plunge is such a hack for somebody who's always, who may have said the things like, I don't know. I can't meditate. I can never, I don't get it. It doesn't work. It's like the cold plunge forces you to. Like you, it's, it's using an external, an external thing to force you to meditate the body, right? Learn to calm your central nervous system down like that. And that skill is a very powerful skill for other things that happen in your life. And so that's a tremendous value. You know, it's funny you say that because, uh, I like heat, right? I don't use cold. I don't use cold, uh, almost never, but I like heat.

1:16:10I like steam. I like sauna and I don't do it for the, although I know the health benefits are great, longevity, you know recovery maybe uh but i don't do it for those reasons i do it because when i sit in the heat especially in the steam it i i'm sitting there i can't put my phone in there your phone doesn't work i'm not you know especially steam it kind of covers me so i kind of feel like i'm myself even though people are next to me and i can sit and i can think or i can pray or i can be mindful and i don't do that very often and so it just kind of puts me in this place uh forces me in this place where I could do something that I benefit from.

1:16:48I sound like you're ultra-present. I love that you said that because I would, this is why I love when we get on a conversation with Peter or Tia, I would love to make the argument that a lot of the longevity benefits come from that. It might be, you're just sitting there quiet. Well, one of the things that causes stress is worrying about the future. Yeah. The antidote to that would be hyper-present in the moment. You just made the case that - And this external discomfort tends to do that. Yes. Like, I'm here. and so yeah you have to be in it and so you when in that if you and imagine if you're doing this consistently four times a week how healthy that's got to be for the average person who has really which is most people are always thinking about tomorrow the thing they gotta do the bill they gotta pay the kid they gotta pick up also with that forcing you to be hyper present how many other things do you do in your life that force you unless you're a person who already meditates every other day or whatever like that that's probably one of the reasons it plays into longevity so much.

1:17:42Totally, 100%. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. We'll see you then. 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. 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.

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