setting yourself up for the ritual of, you know, for workouts and like getting in that mental space. It just creates a better intent going in. So you know what the focus specifically is so you can be more effective in your workouts. It makes so much more of a difference instead of just like relying on momentum. I think so many people try to get there. And that's the biggest thing is to just show up and to get there. Now the next step is what intent are you bringing into this and what are you going to accomplish? So my theory on why people don't do this is I think they just don't know that they don't know. You don't realize how impactful that getting ready for that workout, getting ready before you go to bed can be and how much return you can actually get it. And I think, you know, us being able to articulate that for the audience so they know that you're not wasting your time. Spending that extra 10 to 15 minutes to prep before that workout or to prep before you go to bed gives you so much more in return. You just got to put the practice in and be consistent with it for a little bit to actually see that. So think about the things in your life that are truly important, right? So okay, exercise is important, diet is important, you know, getting good sleep is important. My family is important.  And so all you're doing is you're like, okay, I'm going to take the kids to the park. So then you 10 minutes before set the intention, prepare yourself, set yourself as, okay, here's what's going to happen here. I'm going to try and be present. What is that going to look like? I'm going to take my phone and I'm going to put it in the scroller so that I don't, I'm not, you know, I don't have an impulse to look at it, right? Or I'm going to make sure I let people know I'm not going to respond to texts or whatever. Like that's just one small thing. But when you set yourself up, you're far more likely to be successful. At the very least, you're aware of your intent. At the very least, you make yourself aware of like, okay, this is important. This is what I'm going to do. And it makes a huge difference. All right, here's the giveaway for today's episode, the sexy athlete bundle, maps aesthetic and maps performance. And I think there's some other free stuff in there. But anyway, we're going to give it away for free to one of you lucky viewers. Here's how you can get it. Leave a comment below in the first 24 hours that we drop this episode, subscribe to this channel and turn on your notifications. Do all those things. If we like your comment, we'll notify you and get free access to the sexy athlete bundle. Also running a big sale right now on another bundle, three very popular maps programs have been put together and discounted. So Maps Prime, Maps Prime Pro, Maps Anywhere. If you got them all at retail would cost you $361. But right now, you can get them for $99.99. If you're interested and you should be, go to mapsapral.com. All right, here comes the rest of the show. The most successful people set the stage for what is important. What does that mean? They prep for what is important. So you're going to do your workout, set yourself up for your workout. You want to have good sleep, have a sleep routine. You want to have a good time with your family, pause, think about what you want to do with your family, set the stage, take those things seriously. Be proactive, not reactive. Thanks, Justin. What about the sex tip I thought you were going to add to that? Yeah, I was going for the bumper sticker version of what you just said. No, you know why this is a big deal? It's like sleep is a big one, right? People talk about how tough it is for them to have quality sleep. And a lot of these people are health and fitness people that will ask us this question and I'll say, okay, well, what do you do to get ready for your workout? Oh, I go over in my head and I have my pre-workout 30 minutes before and I do my mobility and then I have great workout.  Well, you can't do that with sleep either, right?  Listen, Saul, you need lube. Thanks, Justin. We're not even two minutes in, Doug. We just lost 10,000 listeners. Goodbye. No, but you know, all joking aside, set the stage, right? Who was it that we were listening to that talked about this with your family? Like you come home from work and you're in work mode and stress. That's Jordan Peterson. Yeah, don't just walk in. Jordan Peterson is actually one of the more impactful things that he's ever said, although he said a ton of things that have been impactful in my life. That was one of the biggest things he ever said. It was an interview with Joe Rogan and he talked about like when you're getting ready for like a vacation or a trip, like you do all this like research, the best hotel, you read all the reviews, a restaurant.  Yeah, weeks on weeks on weeks preparing for this one week of your life that you're going to take off this year, yet you come home every day and see your significant other for the first 15 minutes, right? You walk in the door from work and that same 15 minutes happens every single day of your life. And cumulatively, the time is so much more than a vacation. Yeah, you never really think about, you know, what, what, prepare for those 15 minutes and think like, Hey, when I see my spouse, I want to make sure that I have, you know, disconnected from my work. I'm completely present and that recognize that maybe she or he had a really rough day and that I want to set the tone for that. So the rest of our day and night is good. Which one's going to improve your life the most, right? It's those opportunities that you have every day that will add up so much more substantially than to try and plan out some grandiose thing in the future. So why, why is it do you think that we neglect this? Like, why take it for granted? We, it's like, we think things are just going to happen. Now, some stuff we don't, right? Like people who are really into working out, they don't take the workouts for granted. Like you talk to somebody's really consistent. They have a protocol and a procedure and they plan for it.  It's, it's, it's much more, it's like they're setting the stage, right? I used to coach clients with this with nutrition. Like one of the first steps to helping you become more aware of how you eat and your connection to food and your relationship to food is to pause. I'm hungry.   All you're doing is you're you're bringing awareness to yourself and to the situation and it helps you make better decisions later on.  This is, look, uh, I, I remember thinking this when we all had dinner with Paul check. We all were hanging out with Paul checks, good friend of ours. I consider him the Godfather of the wellness industry. I mean, this guy was saying stuff about wellness that now everybody says he was saying it, you know, 30 years ago, but I remember all sitting down and we put the food was put in front of us, beautiful meal. And he put his head down for like 30 seconds, came up and then he started eating. I thought, Oh, that's interesting. I don't know, he was religious. I said, Paul, are you religious? It looked like you were praying and he goes, no, no, I'm not really praying. He goes, I'm just asking my body, is this going to nourish you? I'm asking, you know, my soul, is this what you want? How are you going to feel from this? And then, and then I eat and I thought, I wonder if one of the reasons why every culture has some kind of a ritual usually around revolving around prayer before meals, if that's why, if it brings that awareness, you're creating, you're creating space. Yeah. It's a very similar exercise that you brought up the other day, that I do this for the first time on air, but we've talked off air, where how I, when I have this impulse to buy something, that I put it in the shopping cart and I don't say I can't have it. If I want it, if I want it really bad, I can have it. I just make myself wait through the night and the next day, if I still wanted it, all in all, I'm doing is creating that space so I can really ask myself, do I really need that? Or am I buying this for myself or is it really for others? Or it's like, do I need it now? Is it going to still be like, and what ends up happening is nine times out of 10, I just, I don't do it. And it's nice because I don't feel like I'm having to restrict or I can't do this. I have to discipline myself so hard. It's like, I'm telling myself, I can have it if I want to. I'm just saying, hey, let's create a little bit of space there so I can process, you know, how much do I really want this and what are my real intentions behind that? I think that there's tremendous value in that. Yeah. And back to like setting yourself up for the ritual of, you know, before workouts and like getting in that mental space, it just creates a better intent going in. So you know what the focus specifically is so you can be more effective in your workouts. It makes so much more of a difference instead of just like relying on momentum. I think so many people try to get there and that's the biggest thing is to just show up and to get there. Now the next step is what intent are you bringing into this and what are you going to accomplish? So my theory on why people don't do this is I think they just don't know that they don't know. I think it's just a lack of information. For example, the Jordan Peterson thing for me was just like, that was such an aha moment when I heard that. It was just because I never thought of it that way. That's what I mean. We take it for granted, not because you're trying to. Obviously, you're a good man, you're a good partner and a good father. They don't know. Yeah, you just take it for granted. You don't realize how impactful that getting ready for that workout, getting ready before you go to bed can be and how much return you can actually get it. And I think us being able to articulate that for the audience so they know that you're not wasting your time. Spending that extra 10 to 15 minutes to prep before that workout or to prep before you go to bed gives you so much more in return. You just got to put the practice in and be consistent with it for a little bit to actually see that. So think about the things in your life that are truly important, right? So okay, exercise is important, diet is important, getting good sleep is important. My family is important.  And so all you're doing is you're like, okay, I'm going to take the kids to the park. So then you 10 minutes before set the intention, prepare yourself, set yourself as, okay, here's what's going to happen here. I'm going to try and be present. What is that going to look like? I'm going to take my phone and I'm going to put it in the scroller so that I don't have an impulse to look at it, right? Or I'm going to make sure I let people know I'm not going to respond to texts or whatever. That's just one small thing. But when you set yourself up, you're far more likely to be successful. At the very least, you're aware of your intent. At the very least, you make yourself aware of like, okay, this is important. This is what I'm going to do. And it makes a huge difference. And you can try this with one thing, like just do it with sleep 30 minutes before, an hour before be like, okay, I'm going to bed at, you know, 10 o'clock or whatever the time is for you and say, okay, so it's nine, I want to have a good night of sleep. How can I make sure that'll happen over the next hour? Okay, I'm going to put my Felix Ray blue block of glasses on, right? So reduce the amount of blue light that's coming in. I'm going to dim the lights, right? So like Jessica and I have salt lamps that we put on instead of lights, those are much lower. It's not as bright. It's this kind of amber, you know, amber glow doesn't affect you as much. I'm not going to eat, right? I don't want to eat an hour before because my digestive system also has a circadian rhythm. So my body's going to think, Oh, it's not time to go to sleep.  You know, if you wake up in the middle of the night to go pee, maybe I won't drink any water. You know, maybe I'm a little amped. What can I do? That's relaxing. I'll have some chamomile tea. I'll listen to an audio book. That's maybe, you know, fiction. That's fun. Whatever it is for you, set yourself up way more successful. You have way more success when you do that rather than just expecting success to happen. You know, 10 to 15 years ago, I would scoff at a lot of that stuff. Totally. Same.  But the way I look at it now is that these are all things that they're, it's not a real, it's not a major life changing thing that I have to do to improve, you know, little bits of, of, of my life, the quality of it, the quality of my sleep, the quality of my, it's like, there's such subtle changes. Like I'm not asking someone to go off the deep end on the woo woo side and don't ever do anything that's not organic. And it's like, no, it's not like that. It's like, Hey, is it really that big of a deal to change some light bulbs to a different color? Is it really that big of a deal to, to do candlelight? It's not like this huge, and it doesn't, by making those changes, it doesn't really impact my life negatively at all. And it's only a positive return. So even if it is a one one thousandth return on me building muscle or burning body fat, or how I would look at it before, it's such an easy thing to add into my life to make it better. Why wouldn't I if putting blue light, if putting Felix Ray glasses on, which, you know, I like them because they don't change the color or everything. Cause some people are like, I don't want to wear orange or red. Fine. Put those on. They're clear. Let's say they improve your sleep quality by 3%. Okay. You go to bed every night. You improve your sleep quality by 3% over the next 10 years, a compounding profound impact on your health profound. And that's it's cumulative. So no, you're not going to, and some people notice this huge difference right away, but really it's about these small severity of your exposure. Yes. And it's also these small things that add up every single day. Like one workout is not going to make you fit. Right. But a thousand workouts will make you fit. It's funny we're talking about this because I've become so protective of that ritual and that process now because you, you feel the difference and you, you know exactly what you're in for the next day. If like all those chips don't line up for you. And so like last night I had all these kids over because Ethan had a delayed birthday party and like, so they have spring break this week. And so there's a bunch of kids available to hang out. And so we took them to a movie. And it was like, What about a 12 year old? Madness, dude. Yeah.   It's quite stressful. So it was like, I mean, we're trying to buy all these different food items that they had very specific needs for.  And so we decided to feed them whatever and we're getting them nachos and this and that and the other. And so we're making like 20 trips, you know, then the kids are spilling it everywhere. Oh, I spilled it. This one kid like was eating a Skittles and like one of his teeth like fell out. What? And he's like, bleeding, bleeding. I'm just like, all on your watch. What's happening?  And the thing is, we, you know, we barely ever like have the kids, they don't have that much access to sugar.   Did they all crash out at some point? No, they would crash out, then one would get up and mess with the others and you'd hear Giggle in and this and that. And so I had to check myself a bunch because I get like really like bare energy or like if somebody's waking me up and I'm really tired, cause I was tired.  You know, Courtney, check me a bit. They're having fun. I'm like, okay, I'm fine. I'm fine. I'll just let them be. And I would give them warnings and all that stuff. Bro, when you're in that moment, do you, do you reflect and go like, oh my God, I'm my dad right now. Like I'm so acting like my dad. I get it. Cause like I would get, and he, he would use the big size and the low voice and like try and scare everything.  And I'm like, was kind of dabbling with that alone. I'm like, you know, it's, I don't know. Like I wanted, I wanted them all to have a good time. And like, there's some kids that hadn't hung out before and I didn't want to leave that impression. You want to be that dad. Yeah. I didn't want to be that dad. And, and so I tried to have fun with it and it was cool. I saw them the next morning. They all had a great time, but they were just like zombies. Like all over my house. You know what I struggle with like that is the temperature dude. I'm such a. Oh, you're hilarious.  Like I can feel like the room changed like by a degree. I swear to God, I'm that sensitive to temperature. And I know. And Katrina is cold. Like, so I'm always leaving the door open to let the air come in and she'll get up.  She'll walk over and close the door and then like, don't touch it. Yeah. And I try, and I try not like, okay, I'm a later than I can't sleep because then also I start to get hot, you know, stomp out girl, the other room. So that's a dad thing.  I used to think that he had some sort of an alarm that used to buzz him when us kids used to get up the middle of the night. Now my family used to do it because of like saving money, right? So in the summertime, our house would be so hot. They wouldn't run the AC. We'd keep it like 75 in the house. And then the opposite is true in the winter. And I swear as kids in the middle of the night, we'd get up there and we'd go change the temperature. So we'd get a little bit of heat in there. And then you'd hear my stepdack going out there. When I, when I was a kid, if, if you could, if a jacket solved your problem, then that's what you did in the house. Like literally like, oh, you're cold. Put a jacket on mittens. And I remember I was like, we're in the house.  Like, what's the difference? Just put it on outside. Use a blanket. Those rules now. It's so, it's hilarious. Is your, is your, is your kid at the point yet, Justin, where he's like, you know, when kids get like close to teenage years where they're kind of, you're not cool anymore, or you start to see that a little bit. So it's sort of borderline with that, because what's interesting is like, I caught a couple of their conversations and just driving or kind of in the background, I was just listening. And he brought up, he's like, yeah, my dad's famous. I'm like, I turn over, I'm just like, what are you talking about, dude? Like old nonchalant. Yeah, my dad's kind of famous. He's like trying to build a case for me with his friends. I'm like, please don't do that. Please don't tell them that, you know, like just be cool, dude. Like I'm trying to like coach him on, you know, not being all my daughter's like, I'll drop my daughter off at school or whatever. And like as we're pulling up, she's like, turn the radio down, turn it down. Like I have to mute it because God forbid I open the door and anybody hears whatever music I'm playing, I don't tell them like, oh my god. You're in ya. Like, dad, please. It doesn't matter what it is. I know it doesn't matter what it is. Hey, you're coming up on, so you guys, are you going to put Aurelius in a Montessori school? I thought I heard Jessica say that. Are you guys doing that? Maybe. Oh, you're not for sure yet. Not yet, not yet, but soon. Yeah, soon, right? Because we did it too. So I know you're, how far until? No, I think we might wait a little longer. Oh, you're thinking about waiting. You know, yeah, maybe, maybe two or three, but we like their approach. We definitely like their approach.  So I, so after you started talking about Montessori, I had heard a lot of good things about them from other clients and friends. So I did a little bit of research. It was a, she was a teacher and a researcher. For special needs. Yeah. And just brilliant approaches. And one of the things that she talked about, cause I didn't, I didn't go deep, super deep, but one thing really struck me is that they, she talked about giving your child the ability to do things for themselves. So like for example, in their room, if you look at a kid's room, like bookshelves are way up here. Like little kids are short. Why would a bookshelf be up here? They're always going to have to ask for mom or dad to grab the book. So she recommends you put the bookshelves real low. You make everything their height so that they can order the things that are appropriate, I should say, so they can do things for themselves, or at least they can do them with you, so they can learn how to do it. So they have, there's like this stool that was, is Montessori inspired, where I can stand my son in it and he's, it's protected. So it's kind of like caged off, if you will. He can stand in it and he's now at counter height. So when we eat, he'll stand there sometimes when we're snacking and he's standing there with us while we're, or if we're all hanging out, he'll want to go up, we'll put him up there and then he likes to be kind of a part of it. And it's pretty cool. Or he'll go over his bookshelf or his toys are all low. And she also talked about like, not having like a bazillion toys out, but rather having a few well organized ones. Focus. Yeah. And it was, it's really smart stuff. So I like that.  Now, so we had the house cleaner had brought her kid over like a couple of weeks ago. And the girl was like, maybe a couple of years older. And she's like, Oh my God, for, I didn't realize how well we had trained Max about playing with one toy. So his thing is like, it was like a, this, and this started before even Montessori school, I would, it would tell her like, Oh, one of my biggest pet peeves is like, I don't want to be the couple that as soon as we have a kids, we just ride off like taking, taking care of the house.  We got kids, let it happen and just let toys be everywhere. I'm like, I really want to teach them at a young age. And I said, you know, it'll take a lot of work and effort from you and I, and we're going to have to do it for a while. But once we do it enough, he'll be trained that way. And so he has, he will play with a toy when he's done with that toy.  But if we remind him, he will, like, if he goes in his closet, you'll get another one before he puts that one up. Max, are we done with the puzzles? That's good. Let's put your puzzle away and he'll put the puzzle away. She said, I didn't realize how well we did on that until I had somebody else. Where she goes, I walked away for like a minute. She goes, literally his entire closet was out in the living room everywhere. Bomb went off. Like a bomb went off. It definitely pays off if you stick with it. And I mean, he's done really well with that. Right now, I'm struggling with, so we, the original Montessori school that we tried to get in, there was like a crazy, you know, year and a half, two year wait list. So we finally came up on that and Katrina's like, I'm going to switch them to the school that we originally really wanted. Do you care? And I'm like, no, it's your call.  I said, I mean, if you feel like he's learning well and doing well on this one, it's about the same price. It's not much of a difference. It's actually a little bit further even drive for her. I said, it's up to you. And she's like, well, I really want to, I really want to go.  So, and she today was his first day. So she, she called me and she goes, oh my God, today was so hard. She goes, but didn't not want to go. Oh yeah. And he's like banging on the door to come out. Oh, I hate that. Oh dude, I just, I'm familiar. She, yeah, she tells, I can't do it. There's no, I'm just straight up. Like I don't, I would totally cave. I'm so bad.   I'm leaving him. You know what I'm saying? Yeah, I told you guys, I was getting him, I'm playing with blocks. I remember taking him down to the state care center. We, you know, the play school where they did a lot of the similar things and like would help like them learn how to build and do all these cool things. And I'm like sitting there building with him and I'm like, and the teacher's like, you're going to have to go. And I was like, I just quickly just bounced. Well he was still building and then he's looking around and I hear him start crying. Oh, that's the worst. That in the shot, right? The two things, right? Those are the two times. Those are the two like so far as a dad have been the hardest moments for me have been. Bro, how do you not cry? I cried both times. I, my, my, it's the look you get. Yes. When they were like the first two shots. Because you betrayed them. Yeah. The first two shots were so basic and nothing happened. But about the third shot when he was starting to like become more aware. And your whole, he looks like. Why? Yeah. Why did you let him do that?  It's like, oh my God. Because you feel like your job above anything else is to protect your kid. And that's what happened to me is I got dropped my kid off at school for the first time. And we had worked up to it. You're going to be brave. It's going to be fun. I'm going to be brave. I'm going to be brave. And then he's playing, but he's staying super close to me. I won't let go of my hand. And then the teacher, same thing. You got to go. So I'm like, okay, buddy, I got to go now.  And he's holding onto my shirt and he's looking at me with terror. No, no. And I'm devastated. Like I just betrayed my kid. And then the same thing with the shot. He got a shot and he looked at me and he went, Bop, Bop. And then he started crying. I'm like, okay. I just. Those are the two hardest. Those are the two hardest so far. I haven't had anything yet that I feel like has just been like crippling or heartbreaking for me. Those two things I've like, man, that's just, that's about as tough as it's been for me. Right now we do, we're messing with time out a little bit, but I tell you, my.   He's got his mom's genetic.  And it's like, you can't do that. Part of it's my fault because he would do it to me and I would, it didn't bother me. So I'd let him do it. But then he did Jessica and it hurt. And I'm like, you know what, he can't be doing this.  Like I'll be like, you're going in time out. He'll walk over to the time out and grab his timer. Put it up there and wait. Like, okay, put me in time out. I'm like, yeah, I'm doing that. That's like ever, dude. I know, like, all right. I tried and he just was like, bring it on, you know. Do you remember how old you, so we haven't done any of that yet. So we, but we really haven't, I've been, I've told you guys before, I'm like, I'm, I'm lucky.  They probably. He might be a crazy teenager. Right. You know, like I know the second one will probably be a nightmare because of that thing. Yeah. He just don't know a person. But right now we haven't had like the, I told you guys the little angel kid, the tantrum thing is like, like almost comical. It's like cute. Yeah. It's cute. Yeah. It's cute. We're in, right? Yeah. Yeah. This is like, you know, even he has, his new thing too right now, he was doing it last night on the bath with me and it was time to get out of the bath. It's like, all right, Max, time to get out of the bath. We gotta read your books. He's like, no. He's just telling me, no, no. And I'm like, okay, pull the drain. Then he goes in and puts the train back in. I said, no, Max, we're getting out. So, and after I tell him a second time, he doesn't do it. And then he goes, like, they're going to do it. Get some real water rush going. You better try harder, kid. You better try harder than that. I'm going to get my attention. But that's just funny to me, dude. That's hilarious. Oh, my daughter, man. She used to throw tantrums. I swear to God, if you hook up cable store, she'd power a city. The amount of energy she would put off. Oh my God. Oh, I told you, you know, the other thing we had a hard time with, I don't know how to share it on the podcast. I think I did tell you guys though, is there was a small transition we had there of, he, so Katrina, when she'd go shopping, and I didn't experience this till later because she normally is shopping within the daytime, is he had a hard time with, when he would get something in the cart, when we'd go up to scan it. Oh, he didn't want to give it to the person. Yeah, he thought they were taking it from him. And so he would, well, they'd give it back to him and he'd be fine. But we went through that phase for like a couple of months. Once he got to the age where Katrina and I could talk to him and say, no, no, no, they're going to scan it. They're going to give it back to you. Then he understood. But during that little phase of not being able to understand, I mean, I really feel like a lot of that frustration that a kid gets aside. Let's assume that they are growing up in a healthy, good house. Their parents aren't fine. A lot of it is just the frustration of not being able to communicate, right? It's also that they have emotions that they're new. Right. And they don't know how to deal with it. Try to reconcile with them. Yeah. And so it's just this, you know, what was that cartoon? It was so good. And it showed like when a kid grows up. What was it called? Wasn't that a Pixar movie? It was Pixar. Yeah, with all the different emotions. It was so good, you know, because a girl grows up. What are you talking about? That was one of the only movies I'd seen, like a real deep cry out of like my kids and they watched it. They like... They understood. They were like, oh. Which one are you guys talking about?  But then she starts to grow up and all of a sudden emotions get real complex and it displays the emotions. Inside out. Inside out. Oh, yeah.   Is that... What is that? What is that one? This character is inside like... What's the one I'm thinking about? I know what you're talking about. I can't think. Which one? The robot's name is Baymax.  It's not inside out? No, this inside out is on...  Show me a picture, Doug. That's why you're up there. Inside it. If you haven't seen it, you don't want to. That's why I'm here. Yeah. Okay. It's... Come on, guy. That's... What are you doing over there? My life's purpose right here. Oh, they're porn searching while we're trying to do a podcast. This guy that represents anger, sadness. Oh, I've never seen that one. Oh, you haven't? No. Oh, it's actually pretty good. It's really smart. It's a really smart movie yet to... Especially for kids that understand emotions. Not eight? No, no, no, no, no. You know what I'm talking about, right? I know what you're talking about. Yeah, it's the kid. He's in Japan. Something hero... Oh, it's called hero. Or hero eight. I thought eight was in it. No, no, no. Big hero six. Big hero six. Oh, six. There's some number in there. Boy, we are... Yeah. Hero eight, GoPro. Hero eight's GoPro. All over the place, guys. I was off. I was off.  We'll figure it out. We don't have people. Doug's like, Snow White, Cinderella? Big hero six. That's it. That's it. I like that movie. That was a good movie. That was actually good, too. Hey, speaking of smart, Elon Musk, huh? So we talked about that already. He's now on the board. They put him on the board, dude. I can't wait. Well, it's quick. I can't wait. He's the largest ship. And he's already... You see all the tweets. He's doing all the polls that he's doing, right? Where he's asking people, oh, should you be able to edit? And then, like, 80% of people are saying, executives are now doing polls for the first time. Hey, what do you guys think about this? Everyone's like, that's weird. Did you see the CEO? Oh, dear. Do we have a say in this now? Like, you want to know what the consumers actually want? Did you see that the CEO's like, oh, we're very happy to have him on the board, blah, blah, blah? I'm like, oh, he's your boss now. That's why. I was telling you guys off there, man. I really hope they make a movie about this whole situation. So crazy. Because to be a fly on the wall and hear the boardroom before and after, what that all went, and what's going on right now, like how many people are just flipping out right now, like wanting to. The panic from the employees. Yes, the same people that were like, it's a private company. They can do what they want, which is true. I stand behind that, then I'll stand behind it.  So I'm 100%. But those same people now are like, this is a threat to free speech.   He wants it to be free free. Yes, that's what I'm saying. It's like the complete opposite. Any predictions on what you think he's, any changes he's going to do? Anything? I think the one thing he might try to do, which would be unbelievable. Bring Alex Jones back. I don't like him putting chemicals in the water that turn the friggin' frogs gay. No. Please, Elon. He's so entertaining though. Yeah, he's the best. I think, I'm hoping he makes the algorithm open source. So people know. That way there's no controversy of, are they censoring this? Are they censoring that? What's the deal? It's all open. We see what it is. So it's all out there. I mean, I think all of the platform, I think Google should be that way. I think Apple iTunes should be that way. The podcast, I mean, we, the other day we saw that article for the first time, right? Like that was all new to us. We didn't, I mean, this whole time we were driving reviews, reviews had nothing to do with our ranking on the podcast. No, no, it doesn't. So I wish that all these platforms shared transparency. Yeah, it'd be great. Because then what ends up happening is a few people that have inside information that do know it have a huge competitive edge compared to everybody else. And it's not necessarily the best content creators that are winning at this. And I said this before, they are private companies. They should be able to do whatever they want, but you have to be consistent because you're just asking for trouble when you're not. When you're not consistent, when you're kicking this person off, but not this person over here and they're doing the same thing or maybe this guy's even worse or you got to be careful. Regardless of how you feel about their content, their anger is justified when you don't make that clear why you're just like removing them. Dude, I don't know why you wouldn't structure it just like the telephone company. Like why wouldn't you structure like that where you just are completely hands-off and it's just like we provide a service to allow people to communicate. We do not get involved in the communication. If you did that, then what would happen is it would lose a lot of people.  Like the internet is so many people and it's anonymous. See, I almost feel like there would be a way to segment it, right? To where it's like, okay, if you have... How do you put warnings or like that? Or that type of stuff. Okay, if you're doing things like that like let's just say prostitution illegal stuff.  I mean, again, that happens on phone calls all the time. You're right. You know what I'm saying? So that happens on phone... So now because the, I guess the public can see it, other people can see it, but at the end of the day, it's... I would treat it the same way that I would as the phone... So I heard of this other social media company that was trying to be competitive and tried to be more like open source or whatever in more of a democracy. They were actually trying to make it so the community itself would be the jury. So in terms of like somebody's offenses, like they would present the cases of their tweets or whatever it was, you know, their content. And then they would have the community itself vote whether or not to keep them. Now the only problem the only problem with that is that that's the opposite of free speech, right? Like Sal always says this, right?  So if it would vote out all the unpopular speech, then that would be the definition of... But then what if you get terrorists beheading people and videos? I think you need to have clear standards. And it has to be consistent. And you have to make it as public as possible. Otherwise, you open yourself up for the kind of scrutiny that then invites government regulation. Because at... Look, social media was attacked when Trump won.  So both sides are going after social media and they open themselves up because they're so secretive and they're inconsistent and they'll destroy their own business. You know what it reminds me of? Yeah. It reminds me in some way of the supplement industry. It's like the supplement industry is largely unregulated. I mean, you can't poison someone and stuff like that or have banned substances, but it's largely unregulated and what supplement companies often do is shoot themselves in the foot by selling products that don't have what they say they do or have something else in the bottle or breaking rules or whatever and do and or or committing fraud. You do that enough times like how many investigations have you seen where they go test 10 supplement companies nine of them don't even have what they say they do. Yeah. You do that enough times you'll get public support behind regulation. Now we're not going to have a supplement industry. We'll have a regulated industry and now vitamin C costs 50 bucks and you don't have creatine anymore. Now it's prescription or whatever. See what I'm saying? So that's what you got to be careful for because social media has invited that right. But anyway, I'm happy that someone like Elon is now has a say because he seems to be a consistent free speech guy. He knows how important that aspect is. Yeah. So we'll see. It's with the point. Did you guys see our our friend Dr. Becky Campbell? Did you see I reposted her a little before and after? She used to be like hardcore like cardio. Transition from yeah. She was a little bit training to now weight training. She looks great. She's a completely different body. Built a lot of muscle really sped up her metabolism way more energy. You'd say it. She built a great butt. She did and a lot of this. We had conversations with her when we met and her and I talk a lot as friends and she's helped Jessica quite a bit. Love her by the way. She's a great functional medicine practitioner. Courtney loves her recipes. She's the most. If you don't follow her you need to. She's one of the best and they have a great podcast too. But anyways, she I talked to her about strength training and she said, you know, you're right. And she knows she understands the body as well. She's like, I'm going to give it a shot. Blown away. She's blown away by how it felt. And that's cool. When you experience something like that, I think you become better at communicating it. Right. So she's like this huge advocate now for, you know, for strength training because now she's experienced herself. Speaking of which, did you guys see, I don't think you guys saw this. Have you seen the studies coming out comparing intramuscular? So this is for people on hormone therapy. Intramuscular injections, which is traditionally how things like testosterone are given versus sub Q, right, where you just inject it almost like insulin just under the sun. It doesn't go quite as deep. No. So there's two, right.  Sub Q is a tiny insulin needle. You pinch the fat, goes in the fat, and you put it in there. And the argument always was these need to be intramuscular. But a lot of people were saying sub Q could work just fine. You should do sub Q. And everybody's like, no, all the studies are done intramuscular. Well, they did a study on sub Q versus intramuscular. You know what they found? What? Sub Q, same dose. So I don't remember what the dose was per week, but it was the same amount the sub Q was more frequent, though, because you can't do, you know, a full CC. Yeah, you can't do a full CC.  Yeah.  Split it up, split it up. 14% higher testosterone with the sub Q, 41% lower hematocrit. So that's one of the issues with raising testosterone and taking hormone therapy in men is it can raise hematocrit to potentially later on dangerous levels in some men. So men have to give blood in order to balance that out. It lowered some of those negative side, lower estrogen too. Now I would lower estrogen conversion. Okay, yeah, but both those, I would theorize because you are giving the body smaller doses over time versus a big hard dose. No, you if you can look for sure, that's why the estrogen goes. You can look at the comparison. So they've done studies on long acting testosterone like sipping eight or whatever. And they've had studies where people take several doses, small doses versus one dose. Really no difference. The difference is the peaks aren't as high, right? But it's no difference on everything else. The sub Q was the one that showed the difference. 14% higher testosterone and lower conversion to estrogen. And I think it's because it's absorbed a little bit better. So are you taking a sub Q now? I have not tried it yet. I'm scared to it's oil. Yeah, I feel like that'll be weird. I feel like it's going to have a really hard time going through. It'll take you like 10 minutes to push it through. It's already takes forever in the 23 gauge or whatever. I can't imagine how long it's going to take in that. I don't know. I'm going to talk to... Sounds like it'll be a lot of work. I'm going to talk to Dr. Todd and see what he recommends. That would be an interesting question for them, yeah. Plus, less painful, less damage. This is a question I asked them a while ago. By the way, if you have any questions about hormone and hormone therapy, you can go to mphormones.com or we have that hormone forum on Facebook, which is Mind Pump Hormones, I think it's called. I asked them about repeated intramuscular injections and I said, what about scar tissue over time? Because if I do this for the rest of my life, am I going to get gnarly scar tissue? And he's like, well, you got to rotate sides and do this and that. But nonetheless, it's still a risk. Sub-Q, you wouldn't have that risk. You wouldn't have the risk of developing scar tissue. So interesting, right? Yeah, no, really interesting. Yeah, so... But I can't imagine pushing it through that small of a needle, like how hard that's going to be. Yeah, some people were saying you warm it up under, you know, in the syringe under hot water. I mean, what if, what if, what if? I mean, I'm always trying to make it as easy as possible and as little, like I want to inject as little times as I have to. Sure. So, I mean, to get 14 more percent, but then I got to heat it under a fire like heroin. No, not a fire, no.  No, no, no, no. Spooning a spoon in his life is... Don't mind me just taking my TRT over here. No, no, no, no, no. You have a rubber band. Well, anyway, I saw people in the forum on Facebook talking about who already do it this way. Oh, really? They said they love it. Oh, interesting. They said it's way less painful, super easy, they feel better. Oh, okay. So, we already have, we already have people doing it. Yeah. Okay. So, I'm going to talk to... Again, I want to talk to Dr. Todd over there. Well, I'll try almost anything once. And ask him almost. Almost. That's hilarious. Almost anything. Speaking of studies, very interesting study. We've talked about the long term anti-depressant effects of exercise. So studies will show that exercise will, has very similar effects to anti-depressants in terms of treating moderate to low levels of depression anxiety, the most common forms. And it's almost identical. Now over time, you actually start to see that exercise probably does better because obviously there's no down regulation of receptors. You get other benefits of exercise which can lead to better quality of life that probably contribute to that. Nonetheless, this was a study on short-term depression and anxiety effects. And they found that a good workout had acute effects on depression anxiety that lasted several hours afterwards. So as a short-term treatment, which I know, we've all known- Is it a cortisol spike? No, I think- What's your thoughts on that? Is it like something to do more with like dopamine and some of those chemicals? You know, I noticed this with trigger sessions from MAPS and Ebola. Like slow intensity, it's not really, and I would just do like 10 minutes. And I noticed I'd have this kind of uplifted feeling that would last for like an hour. You know, that's the most common thing I actually get is feedback and what I use as a selling point more. Like I know initially, like when you kind of did the homework on it and designed it, like it was really around to accelerate building muscle. Right? And that's kind of the way we pitch it. But actually what I find works best is that as an energy boost. Oh, it's like a mood elevator. It is. Yeah. And I think that, I think people can get, like they're better at getting, because the building muscle part takes so much time. But if you can sell them on the immediate result that you get from it, which is watch, you know, I bet if you're on the couch, you're feeling lethargic, get up, do some band stuff for literally like five to 10 minutes. That's it. And watch how amazing you actually feel. Well, you know that stark contrast between when you've been sitting in a position for so long and you're sort of forming into this, like, you know, really hunched over position. How awful that feels. And like how it actually then affects your mood and then the tightness as a result of that and it's sort of this like spiraling effect. The inside of you influences the outside of you, but the outside of you also influences the inside of you. So what I mean by that is you feel sad or anxious on the inside. So your body starts to act sad and anxious. But on the other end of the spectrum, if I move my body in a way that would tell the inside of me that I'm not as sad as I think I feel. Like let me move, let me stretch, let me get some sunlight, let me give someone a hug, right? Something like that. That the inside of me gets that signal and says, oh, we're not feeling as bad or we shouldn't feel this bad or we actually feel a little better. It's like those studies on posture. Yes, I've always tripped out on those. Those power poses is like really that open posture is just so much more beneficial. Yeah, so along these lines, also some more interesting stuff, I was reading about the activity habits of modern hunter-gatherers. And you guys know that study I always talk about the Hadza tribe in Northern Tanzania and how they found that they really didn't burn more calories than the average person because the body adapts to activity and all that stuff. But I was also, I was digging a little deeper and studies on hunter-gatherers, which is how we evolved, shows that they spend a significant amount of time doing nothing. Now, I don't mean they're doing, like they're hanging out and, but they're literally nothing, just sitting there and just pondering or hanging out. And then I thought to myself, we never do nothing, never. Like when you're sitting quietly on your- Oh, we get back in the day. Yeah, that's the thing.  Have you guys ever paid attention to like how weird you feel when you forget those few times in a million times, like in a line or going to the bathroom, like how, oh my God. Yeah. Like there's been- That's what I do.  We're literally, I like, I'm getting ready to go to the restroom. I have to really go to the restroom. And because I realized I don't have my phone, like I go, find it. So I can come back to the restroom and go to the bathroom. It's like, well, and I do it subconsciously. It's not like I'm like, oh, I need to have my phone. It's just like, it's become second. I can't just sit here. Yeah. Because that's not productive. And it's- Was that productive when you're on your phone, either? What are you doing? A few times that I do, it's like, wow, that's wild that that is something that has just radically changed in our lives that we have just now adopted and are used to. Radically.  So what I did is I got myself a membership over at Club Sport, right? And they have a sauna in a steam room and I can't take my phone and the sauna, it'll stop working. It's not going to work. And it's definitely not the steam melt. So I go in there for 25 minutes, maybe. Okay. So 25 is nothing. And the first couple of times I didn't have my phone. I remember I was just sitting there and I'm like, do I just go to sleep? Like, do I take a nap? Like, what do I do? But now, after I've been doing it for about a week consistently, I value sitting there and doing nothing. And it's really nice. It's really weird. Isn't it almost like you need that time to kind of make sense of what you've been experiencing? Like you can sort of like put pieces together and just need to ponder. We don't ponder enough anymore. No. It's the circling back to how we started this conversation, the creating space. Yeah. You know, you're creating space for that for sure. You know, I wanted to talk to you guys about because of everything that's going on in the economy right now with like inflation and real estate and, you know, for the audience, like we've openly shared about like the stuff that we do with properties. And we've put a pretty good halt for a couple of months now. I don't think we've made it, right? We haven't made any major investments in the last couple of months because I think for the first time, we're probably all in agreeance on that the correction is around the corner. Like, what do you think is going to happen? Yeah, they're talking about the, what's it called bond yield curve is inverted right now. And I believe, and I heard this on the All In podcast. And they said that when it's this way, and I think it has to stay this way nine days in a row. But if it does two thirds of the time, it accurately predicts a recession within that year. 93% of the time, it predicts a recession within two years. Now, so, and now there's that and there's all these other factors. So we're probably looking at a recession of some sort coming up in the next year or two is what it looks like. I think so. I think October, I think we're going to see. That's my prediction is that, and if we don't see the recession in October, we'll see the beginning of the correction. So I think that, and I don't think we're going to, I don't think we're going to feel anything like 08. I don't think it's going to be like that. I don't think we're going to see that big of a flood of properties at the market or that many people for clothes. Like, I don't see it happening though. I definitely see a correction though. I think it's inevitable. You know what the challenge I have with that, because I agree with that, but then this is what I think, every other recession, we've always had the ability to increase the money supply, to loosen up the money supply, lower interest rates, and that's always been our remedy to kind of, what do they say, stimulate the economy. We're stuck. We can't do that. We've already printed. We've given out so much money. $10 trillion, interest rates are higher than they were before. We've used that button too many times. Yeah, like an inflation is part of the problem. Yeah, but I actually believe that that's, they will, okay, so we know that Fed came out, that it looks like they're going to move 25 to 50 basis points every quarter, so that's what the prediction is. Now, if we start to go into a tailspin, and I think that we start to really start to plummet, I actually think they'll go back on that.  Yeah, but what about inflation? Still, but to tamp it down a little bit and to slow it down, what they'll do is they'll ease it again. So we're going to creep up to, I don't even know where the rates are now. I'll say it's around 4%. I think it is around. By the end of the year, we're looking at four and a half to 5%, which is still a decent interest rate, but it's not rock bottom. And I think if all of a sudden it starts getting a little out of control, like you're saying might happen, I think they'll just go, okay, drop it back down again. They do that. It'll stimulate the economy again and more investors will go back in and buy it. It's a weird situation to be in because almost every other time when this has happened, there's been a job shortage. But we actually have like, I think 10 million open like jobs, like the companies are trying to hire and people don't want to work. So it's a really weird. It's a weird predicament. Very strange times. I don't know. I don't know what's, I don't know what's going to happen. What's, where are we at?  Where are we at with actually printing more again? I thought I heard another stimulus was coming. Is that true? That's the thing. It's the button that they like to push. And the public is not aware of the damaging effects of inflation until it gets to the point where everybody's really screwed. And I don't think people are confused by what causes inflation. So, and they're already trying to blame it on the situation with, you know, Russia and Ukraine. Well, you were telling me about the Russian currency. What, what, what's happening with that? He tied his, the ruble to gold and only allowed certain countries to purchase their oil with the ruble and the ruble recovered immediately. Went right back to where it was before all the sanctions. I don't know where it's at today but that was like a- Well, I mean, that's, so that's- Doug over here is like, you know, Mr. Silver and Gold, right? So he's always trying to push me on buying Silver and Gold. And that is what would happen if the dollar started to go. The prediction is- Gold crushes- Yeah, by the people that are gonna- Tying it back to the gold. Yeah, if it were to go crazy, right? And collapse or be something that was, that we've, unprecedented happened, that that's a way to hedge, you know? But speaking of like hedging, I think you win in the last couple of years as far as the best investment. I don't know if you told this guy yet already, but Palm Desert is- Oh yeah, crushing it. Yeah, we, and the thing was like, we got into it because my sister-in-law was already there and we looked at this place and it just made a lot of sense because it was interesting because there's a certain market that comes from Canada and from like cold places, like for the desert climate. And so they plan out, they're very like planned out and they'll, so like our whole year next year is even already booked up. Wow. I mean, and we have a huge trading list for the small condo. But yeah, I mean, yeah, our profits have been great. That's awesome. I used to live in Palm Desert. It's a very, yeah. It's an interesting town. It's interesting because it's in the winter, it's like so many people, so much stuff's happening in the summer, half of the people are gone. It's really weird. Now, share Justin with me because obviously we're also, all of us are getting ready to move into some more short-term and you have now the most experience in it. What has it been like with tenants and stuff like that? Oh, really? Yeah. So there's a few things and it's helped us to tighten up a lot of basically like expectations and like add certain things of kind of getting ahead of their needs and amenities and just like because you get an older clientele, a lot of times you have to really walk people through things. There's a lot of questions. How do you turn on the TV? Yes. So hard. All those things. Like they'll call or text or like email and it's like, so we had to start putting barriers there and like adding more information that was readily available or just fixing things preemptively before they got there. But I mean, there's some unexpected things like for instance, I had the notes even. We had a situation where the cleaners got there and the tenants had peed the bed. What? I'm not even joking. Thankfully, we have like a cover over the mattress, but like, who does that? That's either a bad time or a good time. Yeah, I was going to say like either this is a thing or it's like, you know, whoopsie poopsie. It just, you know, happened and but if you think that happens, don't you just like yourself go put it into the laundry and so people don't have to clean up. Did you guys ever grown up? Did you guys ever have a friend that was like the drunk peer? Did you have that? No, I had. I've had two crazy two friends that were drunk peers. And one time I was in the bed with them was a fucking, yeah, yeah, there was three of us. We were partying. It was a party.  Oh my God. Yeah. But I mean, not obviously you couldn't fit 100, 200, he was a property.   I thought it was sweat originally. I thought I was like, man, it was so hot and sweaty. And then I, then I feel, yeah, I feel the side of the bed and see how soaked it is. Who had a sparragist? You forgive somebody. Oh, never, bro. No, we were not friends after that. You pee on me one time. We're not friends. That's it. That's the end of our friendship. Whether I've got another friend like this that I was in, when I was in my 20s, I just moved to the Bay Area. It was a trainer I worked with, so I won't sell him out. You usually do though. You usually say the name. Maybe I will. I'm also naming names. So we went, we went, I took him back to a house party. My buddy Justin, you guys know him. We went to his place and he had never even met this guy before.  It was like after everybody had left and we're like cleaning house and then we checked the bed and the beds got this massive. Oh my God. Like, you're not going to find it. Yeah. You're 27-year-old. Come clean me. And you don't say anything. How do you not? That's the part that doesn't, I don't, doesn't register to me. I had a buddy. I went to Vegas. Maybe they won't know. No, I went to Vegas with my buddy. He just puts it on top of it. In the middle of the night, I hear like water running and hitting like the floor. And I'm like, what? It's like, oh no. Is there a leak or something?  He's peeing in the corner. On the floor. Yeah. That's the only time. I had that happen too. We were in high school and that happened and I'm sleeping on the couch, like literally just like this.  And my boy was sleepwalking. Peeing on the table? I thought it was the bathroom. And I remember getting up screaming, yelling and it didn't even, like I had to go over and shake him to like wake him up. You had to shake him afterwards? Yeah. Go back to bed. You know what? I didn't even think about how we tied him to pee. Anyway, Adam, I want to tell you, because I brought these up and you were asking about it. These are the meta pants from yours. Oh. So they're not. Okay. So what's their meta? Who wears them? Yeah. Come on.  Don't do the glue. I can't. Okay. So I'm wearing stretch. I'm actually wearing them. They look nice. I can. I'm wearing right now the meta joggers. Okay. So the joggers are different because they're tapered at the bottom. Of course. Yeah. These look like slacks. But they're called meta what then? Meta pants. Yeah. They're just meta pants? Yeah. I think so. I'm pretty sure. Is that right, Doug? Okay. But they look like slacks. They look nice. Yeah. So you can work out on them if you want. I don't work out on these though. But if I go out to dinner or whatever, put a nice shirt on. They look great. Yeah. And they're comfortable. Yeah. And are those the ones you've always worn or did you just start wearing those two? Oh, I started wearing them a couple of months ago, like two months ago. I just reordered it. I still am waiting for the, I think it's the eco, the eco or eco wine that they have. They have the vest and they've got this. What's the one that's like vital? It's like, it's basically like sweatshirt material kind of like. The sweat pants? Those shorts? Yes. Yes. So it's short season, you guys. I ordered the same ones. No, I ordered the same ones as you did. I'm working on my guys. I'm getting ready. And Katrina is like, oh, look at these shorts that Justin got. You should get those. I love shorts, man. I can't wait.  I don't, I haven't seen anything of their kind. So I like the, so I obviously like they're, they're comfortable stuff like that. But I like, they have a whole section of like nicer looking, like polo, button down. Flat holes. Like, love it. I love it.   Like you really can. Like I could throw a pole, even when these joggers, I could throw a polo on it. So are you guys seeing it? Where are we at now? Like, like percentage wise of your wardrobe. I feel like I'm up to like almost half, you know, close with Dory. That's all I wear. Yeah. No, I would, I would, I would say real close to that. If not more. It's getting up there. Yeah. Hey, I hope you're enjoying the show. Check this out.  You can get digestive issues. You want to fix that? Try digestive enzymes, but not just any digestive enzymes. Go to a company that works with fitness professionals by optimizers. It's the only digestive enzyme company that we work with. It made a huge difference on my digestion. And what it does is it allows my body to assimilate more of these nutrients. That means more protein is going to my muscle and getting more energy from my carbohydrates. I don't feel bogged down or bloated. Very inexpensive, very effective. Okay. So if you want to see if it can affect your digestive issues in a positive way, which it likely will, go to mindpumppartners.com and click on buy optimizers. And then use the code mindpump10 for a massive discount. Here comes the rest of the show. Our first caller is Shannon from Texas. Hey, Shannon. How can we help you? Hi, guys. I just want to say thanks for taking my call and the guidance and help you guys give to others. We appreciate it. Thank you. My question, a little background on me. I'm 34. I'm a nurse. So I work shift work 12 hours, three days a week. I work out regularly. But I'm the cardio hit cortisol junkie you guys talk about from time to time. I do hit like six days a week. And then I'll add on a little extra running and some strength training on top of it. Yes. And then before, usually before my work shifts, I'll wake up at like 345 in the morning. I'll go work out, then I'll go to work. And then on my days off, it's a little more chill. But during COVID lockdown, I was living in LA and I got really into running and used working out and kind of like nutrition control to kind of let my stress out. So I got into some unhealthy patterns and I pretty much crushed my metabolism. And now I'm to the point where I ran a full marathon in December. And ever since then, I feel like I've fallen into this really bad trap of appetite cravings all over the place. My emotions are all over the place as well. I have cravings. I'm living on caffeine. I've gone to the point where I feel like I work out too much and I eat pretty healthy, but I feel so unhealthy. And I know I'm in a bad place, but like where do I even begin to wean off this hit cardio thing to get into a more balanced way of working out and feeling like I'm getting in better shape and losing some body fat and just feeling better overall.  Yeah, great self-awareness. That's the first step, by the way. You know, that's the hardest step. The hardest step is to say, this is an issue. I have an issue here and I think I need to address it. I don't know how, but I know I have an issue. Now, I'm going to be very honest with you and I think you already realize this is what it sounds like. I've been working out for a long time.  I don't know anybody that could do what you're doing in terms of your shift work, waking up at 345, six days a week a hit, plus running, plus resistance. I don't know anybody that could be able to do that for any length of period of time without completely destroying themselves. How frank do you want me to be with my advice? Go for it. You have an addiction to exercise and it's coming from something else. Exercise, like anything, can be abused and you've developed an abusive relationship with it. There's something that you're distracting yourself from or something you're running from. You don't have to tell me what that is, but the reason why this is important is because as we scale this back, which is what we're going to have to do, we're going to have to really scale this back, whatever it is that is driving you to run away from it or distract yourself is not going to be gone. In fact, it's going to surface itself even more and you need to be prepared for that. So consider that. Number two, I know you said your goal is better fitness and all that stuff. We got to put that on the side burner for now. What we need to look at is health, better health. Now, what does that mean? You feel healthy. You feel good. You feel happy. You've got good sleep. You feel balanced. You don't feel the way that you do now. You feel very balanced. That's what we got to aim for first before we could ever think about performance or body fat goals. Those will follow if we go after being healthy. If we go after the strength and the fat loss and the mirror, you're not going to leave this hamster wheel of destruction. I'm going to not to scare you, but this is going to be, again, some honesty. However bad you feel now, it's going to get much worse if you don't jump off this hamster wheel. It's going to get much, much worse and a lot of damage can happen. The first step one is you really got to back off, really back off. I would take what you're doing now and I would cut it down to two days a week of strength training. All the other activity would be walking. That's the first thing I would do. I would have you do prioritize your sleep. You need to have a strategy to deal with whatever it is that's driving you to abuse exercise the way that you are. One way to do it, which is the most organized way, would be to work with a professional, a therapist once a week. What that's going to do is help you reveal yourself to yourself and just stay on track. You can do that. The other thing would be to adopt some type of a practice, maybe a spiritual practice, meditation practice, something that's going to help you deal with the feelings and emotions that are going to come up when you give up your favorite drug, which at the moment is exercise. Shannon, sometimes Sal says pretty much everything that needs to be said. I honestly don't have much to contribute other than are you aware of what the thing is? It's normally relationship work, something like that. Are you aware of the thing that you're currently running from right now? Yeah. I've started seeing someone to work through the mental piece of this. Beautiful. That has been helpful. I think a lot of it has been work stress, especially over the last couple of years. Sure, sure. I would say being a nurse. What kind of nurse are you? What kind of nurse are you? What do you work with? Right now I'm working with neuro patients, but when COVID first hit, I was working in ICU. I had a travel contract. I was in California. I took a travel contract and now I'm out in Texas. I've been working with a lot of nurses, so I'm kind of crazy. I've been working out as my stress relief, but it seems to be adding more stress. Do you know where your calories are currently right now, by chance? I don't track every day. I would say when I do track, it could be anywhere from, this is really bad, from 1,200 to 1,500 to 1,600. I want to commend you. You've done an amazing job taking care of other people. It's time to take care of yourself. I'm going to guess something here, that you're very driven to care for other people. You can't do that effectively, though, if you're broken. Right. You've already sacrificed your health, and I appreciate the sacrifice you've made. I'm sure you've helped a lot of people. Now you need to take care of you, and that means really paying attention to what's going on. I'm glad you're working with someone. That's a very... Oh, that's the biggest step. That's going to be the biggest step. Now you've got to focus on health and take your eyes off aesthetics.  Your body's going to start to change. You're going to start to feel different. Don't freak out over it. You're going to be healing. Here's the good news, Shannon. At the end of this, you're going to be so much better than you ever were before. Stronger, fitter, faster, but you're going to mentally be much better. So the other end of this is going to be really amazing. You just got to go through the tough part now, which is giving up that drug. Let's be a little more prescriptive, like what this looks like as far as programming. My thought is MAPS anabolic because she is at a place where she's doing so much training to try and cut her all the way to three days a week and say, stay there will be tough. So what I would encourage is that when you get that urge that you got to go do something is to go for a walk. Just to go for a walk or an easy hike, not a hard, crazy, intense hike, but you can go hike. Go hike outdoors, get outdoors, and it's fine. Do it for an hour. Do it two hours is even fine. Just don't do something super intense. It's not a workout, in other words. Be with yourself or with company and have a good time or what about that. But follow MAPS anabolic to a T, how it's laid out. Do the trigger sessions on the off days. If you have that urge to go do more, go for a nice walk. And that's kind of where I would start you. I wouldn't mess with your calories at all because you're already low enough. And I know that I can't really increase you quite yet because we're about to pull back on all your calorie burn. So I'd want to start you there exercise-wise and just really focus on getting strong when we're in the gym. And when we want to move more, we go for a nice walk. Yeah. Is that the biggest sort of reserve you have in terms of being able to scale out of all of this, you know, working out that you're doing is just not having something to do? Is that what you're afraid of the most? Yeah. Because on days when I do like give myself a break, I don't work out. I feel so sluggish and like terrible. So like I've thought about just going down to like three days a week, but I know then the other four days a week, I'm just going to feel like crap. Yeah. No, that's, I'm such a good question, Justin. So does it, you don't have to do nothing. Yeah. Although I think nothing is great, but you can do something, just do something appropriate. Like Yen yoga would be amazing for you, Shannon. Yen yoga is a restorative. It's slow. You're sitting there.  Literally, if you want to sign up for something, find Yen yoga, you can do meditation. You could, you can enlist the help of a friend and say, Hey, you know, I'd like to go for walks at this time of the day, but make it about the relationship with your friend, not the workout itself. Like you can do stuff. Just don't work out all the time, but you can definitely do things. So if you thrive off of schedule and that kind of, that's okay. Just do things that are more appropriate. Eventually though, you're going to want to do some nothing though, that there's a lot of value in doing nothing as well. And part of that is dealing, because here's what happens with bad feelings. You don't deal with them. They don't go away. They actually, they get louder and they turn into other things so that you finally start to listen.  That's the hardest step. That's it. Everything else is work, but what you just did was tremendous.  As much as you care about your patients, I want you to start to do that for yourself. So every time you start to feel that feeling of I got to do more, I got to beat myself up. Okay. Hold on a second. If I was taking care of myself in the ICU or in the hospital, what would I do? What would I say to myself? What kind of advice would I give myself? What kind of things would I tell myself? And then listen to your own advice because you probably have pretty good advice. Can we get her in the forum too? Yeah, good idea. Let's get you in the forum so that we can stay in touch. I definitely want you to reach out to us in the forum. Just tag one or all of us so we can kind of keep an eye on you over the course because this is a slow process. This is not a, well, turn the lights on or off type of deal. So as you're going through it, hopefully we can be there to help support you through it. Yeah. And consider any type of an addictive behavior, there's always a withdrawal when you come out of it. So expect it. Don't be surprised by it.  Let's do this. Like expect that there's going to be some challenges there as you go through. But the other end of it is going to be amazing.  It's a whole another level. So there's a good ending to the story.  So I think you have a very good chance of succeeding. Okay. Thank you guys so much. I really appreciate it. No problem. We're going to send anabolic and then free access to the forum. Okay. Okay. Awesome. Thank you. No problem. Thank you, China. Man, that is, you know, I know what that feels like to be so addicted to exercise and to be afraid to come out of it. Bro, this is super common. Very common. And it's also too why we get a little bit of flack for being so hard on the orange theories and the crossfits. And this is why. They're the cocaine dealer. They are. I mean, if you want to look at it like that. It's true. Who do they attract? They attract the exercise addicts. It's very similar. Yes, totally. And I just want the audience to understand that that's the place that we're coming from when we talk about those things. It's not that CrossFit is awesome. It's not that I don't think that there's people that do thrive and do well in formats like Orange Theory and F-45. There is a person for that. I just think there's a lot of the wrong people are attracted to that and it tends to attract those specific people that shouldn't do that. And this is really common. Half of my clients would say battle with someone like this. Oh, yeah. Always talking to somebody now and from. This is the majority of my clients towards the end of my career is because people get so driven and you do get that feeling of, you know, it provides you with that de-stressing temporarily. And so it becomes part of your ritual. And then, you know, just before you know it, you're doing so much. How did I get here? We've also oversimplified losing weight and getting in shape. Yeah. We've oversimplified it to just, you know what? You just need to move more and eat less. Oh, it stopped working? Do more. Eat less. Keep going. Just double, triple down on the hype and motivation and oversimplify how challenging this can be, you know? Yeah. No, you're right. 100%. And it's, this is a great example of how, because you said stress relief, like real stress relief is improving your health, improving your body's ability and your mind's ability to handle stress and to deal with it. What's actually happening here is it probably started from actual stress relief and then it turned into stress avoidance, which means that the stress is not going away. The problems aren't going away. This was compiling. And then this becomes a stress. Yep. So she's actually added stress on top of stress, because she's valuing avoidance and that only lasts so long. You know what Sal, we didn't get a chance to address like supplements, but here's a case where you might recommend. What are some things that Ashwagandha. Yeah, just Ashwagandha. Is there anything else that you would use? I would go, Yeah, I would go Ashwagandha and then rhodiola in place of caffeine. I'm glad you asked that. Hope you're listening, Shannon. Ashwagandha would probably be beneficial for you to help your body handle its cortisol more efficiently. And then rhodiola in place of some of your caffeine. That'll give you some energy. It's more of an adaptogen. It's not as strong, nearly as strong as caffeine, but it'll help take the edge off because going off caffeine can be or dropping caffeine can feel real nasty. Our next caller is Angie from Washington. Hey Angie, how can we help you? Hi. I have to admit, my 21 year old son was pretty disappointed. I wasn't going to be talking to Robert Oberst. Oh, man. He is awesome. Yeah, he's pretty cool. Yeah. Wait. I didn't know I was going to be live. Sorry. I'm not used to this. No worries. Oh, it's recorded. Yeah. Don't think of it as that. It's like a few million people. Just a few million people. Just a few million people. No big deal. Well, I must upfront say that I did purchase the starter program because I wasn't sure which one to start with, but I had read some things and I saw the podcast on adrenal fatigue. And so that's why I was looking at the programs and trying to decide which one was going to be the best one for me. Okay. That probably is. Tell us a little bit more about your goals. What's your training history and you're like, what are you getting up to now? I have probably been weight training on and off for about 24 years. But now I'm 46 and life is changing for me. I have a lot of digestive issues that I'm working on to heal. I just want to keep the muscle mass that I do have because I know that you lose muscle mass as you get older. Okay. Angie, you said on and off for over two decades, but have you been leading up to now, were you consistent with strength training or resistance training for a year or are you starting now from a layoff? I'm starting now from a layoff. Okay. I did a program for about six, seven months but after that I felt completely wiped out and drained and I quit and I just couldn't continue. Yeah, a map starter. You made the right choice. I would start with a map starter and you said you're working on your digestive issues. Are you working with a professional on that or just on your own? I'm working with a professional. Oh, good. Yeah, you're great. Map starter would be perfect for you. Let's drop her in the forum too. Yeah. We're going to let you in our private forum for free Angie and then if you have questions, you can ask it in the forum. There's a lot of trainers in there and other fitness people and you can also tag us if you want us to answer your question and we'll get to it when we can, but you're on the right track as the digestive, as the digestive situation works itself out, you'll find your body's ability to adapt, to exercise will improve and what you're noticing right now is just your, everything is too much stress for your body. Digestive issues can cause that. You mentioned adrenal fatigue, you know, they don't call it that anymore, although the symptoms remain the same. They'll refer to it now as HPA axis dysfunction. So hypothalamus, pituitary and adrenals and it's basically the relationship between these, the hormones and chemicals that are produced by those things and they're out of balance making you feel really bad. You just feel like you have no energy, lots of fatigue, you have hot and cold intolerances and I don't need to tell you you already know these things. So as you solve those issues your tolerance for exercise and your ability to work out will improve, but map starters right now based off of what you told me I think is a perfect place to go. Honestly, yeah, I think too, a lot of people listening will revert back to when they thought of when they were in shape. That's like sort of the first thing that leads them in terms of how they decide to go forward with their training and so just to commend you on that to think in that regard there is the optimal dose right now for you and so this is something too you can address any instability you can really kind of build yourself back up and see great progress but it might be a bit less intense or the focus might be a little different than like what you might have proceeded that. Angie, so your son's a Robert Oberst fan, huh? Yeah, he's watched a lot of the videos of the strongest man in those competitions and stuff online. It's pretty funny. I showed him that program and he's like, are you going to do that program along the strong front? No, no, you know what I mean? Listen to yourself. Not right now. Angie, I'm going to give it to you for free so you can give it to your son, okay? Map Strong. It's a program we designed with Robert Oberst. So tell them the guys that Robert Oberst worked with and was very excited to work with created the program with him and how we're going to give it to you so he can have it, right? He picked me up and threw me in a pool so that was pretty cool. Yeah, yeah. And we couldn't stop him if we tried. No, I couldn't. I was like a little baby. Make sure you stay in touch with this Angie in the forum, okay? So let us know as you go through the process. We're in there throughout the day and stuff like that and keep us posted in the Facebook forum so Doug will give you access to that and I think you're in a good place. And normally I would give nutrition advice, but because you're working with some with gut issues, I'm not going to advise you any better. Definitely not any better than the expert you're working with. So I would definitely follow their advice heal your gut and then from there you're going to feel so much better.  And I'm like, I can't eat any of that stuff. So I have to go on my own intuitive eating for my body and figure out what's best for me. Yeah. And whatever you're working with, I'm sure they'll figure out what the cause is, whether it be SIBO or... Yeah. I've got SIBO, I've got SIFO, I've got leaky gut. Oh man. Angie, when you... All kinds of stuff. Those are all fixable. Those are all fixable. Okay. When you fix those, it's going to be so different for you. Like everything's going to change. That's a big deal. So prioritize that above everything else. Well, I'll have to say that for the last several months, I have not felt like exercising, weight training and that stuff was just the farthest thing from my mind. Yeah. But on Sunday, I was like, hmm, I'm feeling pretty good. I think I can start this. And so I did start the starter program on Monday and Tuesday and I can tell you that I'm feeling lots better and I don't feel drained. Awesome. Yeah. Beautiful. I'm making some progress. So... Very good.  Straight on that course. Thank you. Thank you, Angie. All right. Yeah. That's a... That's cool. Her son likes Robert. I'm glad she led with that. Well, sorry, we're not... Who's on the phone? Anyway, I'll ask you guys a question. Is Hapthor there by chance? Hapthor? Oh, man. It goes out of the list. No, you know what? This is a good segue into gut health. When your gut is...  She's got Candida, probably fungal overgrowth. So this stuff going on with her gut, when your gut is off, everything's screwed. Everything. It messes up your hormones. You're finding everything from the inside. Oh, you're... I know. My gut was off. I would lose 10 pounds of lean body mass. My hormones would be off. I'd feel irritable and terrible. It was just... It's not good and that wasn't as bad as what she's saying. So if you have gut issues, like you can do everything else and it's not gonna work. You gotta solve the gut issues before you do anything else. Our next caller is Andrea from Wisconsin. Andrea, how can we help you? Hey, guys. This is awesome. Thank you so much for having me on here. Thanks for coming on. Yeah. So I'll just hop into it. I've run a couple of your programs and I'm finishing up running aesthetics for the second time. I've gotten some good results and I'm having a lot of fun with your programs. And next, I'd like to try out split. I've done split routines in the past, but it's been a little while. So I just kind of like to switch it up a little bit. I'm feeling like I'm also able to stay really consistent lately. All of that said, I do have a couple of things that are holding me back from pulling the trigger on split. So I'm hoping that you'd be able to answer these a couple of questions. So my first one is I heard that split is set up as a push pull legs program. I think that's right. So I've really liked upper and lower splits in the past because I get more frequency, particularly with my lower body, since that's an area I'd really like to develop. So hitting legs just twice a week in this program seems a little bit light. You guys always talk about how important frequency is, but I'm sure that there is a good reason why you design this program this way. So our push pull legs routine much more effective than upper and lower splits. Yeah, good question. The answer is yes and no. So studies show that the optimal frequency for training body parts is anywhere between two to four days a week. So it's a pretty big range, right? Like, okay, which one is which? Well, volume matters probably most in that. So if you do 20 sets for legs over two workouts or 20 sets for legs over four workouts, well, which one's going to work better for me? Probably the one that's more novel, I would say for your body. The one that allows you to do the exercises that are going to be most valuable for your body at that moment. But I do want to divert, just kind of take a left here and ask you some more questions. So what made you start with aesthetic and do that twice? And why do you want to go to split? And then how does your body feel? Are you noticing any joint issues, any pains, aches? Like let's talk about that first, because there may be a better program for you. Okay, sure, yeah. So I started with aesthetic because I just, that was kind of most aligned with my goals. I ran it twice just because I really enjoyed it the first time around and just wanted to run it again, maybe make a few modifications based on how I felt the first time. I'm feeling really good on it. Not really having too much joint pain or anything and feeling good energy and getting a lot of progress as terms of how much weight I'm able to lift. So feeling really good about it so far. So strength gains were pretty consistent? Yeah. And what did you do before aesthetic? Obviously you weren't a beginner going in because it's a high volume program. So I did run anabolic once and then prior to that I was just kind of making up my own routines which probably wasn't the most effective but I have been listening to you guys for years so I was kind of basing that off of what I've learned from you guys. I know where Sal is trying to push you right now. I think he wants you to go to performance and I think that we would probably all agree that you're probably due for that, you know, doing anabolic and doing aesthetic both very, very sagittal plane focused, right? Yeah, because that's like three months of anabolic plus six months of it, so it's like nine months, right? Yeah, so your body is probably due for, and what's great is that a lot of the movements in there are so unique that it's going to be novel to your body and so you're going to see great response. So many people I think if they think they're training for a sport or like they care for like vertical or speed and I think they just kind of discount that program and assume it's not for them but we really wrote that program with the intentions of most clients, most all clients going anabolic, performance and aesthetic pretty much regardless of your goal unless you had a very, very specific goal would I maybe avoid that just because you, it's so important that we do move the body in these different planes on rotational strength and we do unilateral work and all that stuff is in performance so I'm pretty sure that's where you were going. Yeah, I know. And if you think of it too by going in the frontal plane and rotating you're going to build and develop muscles that will also compliment your aesthetic goals and I think that a lot of times people don't really consider that like especially once their body starts to change in that direction and it's providing you a totally new stimulus which will also benefit you towards your goals. Yeah, Andrea, what are your goals what are your specific goals with training? So aesthetics and just getting stronger and feeling stronger I've been pretty weak most of my life so being able to feel like I can do things is a really good thing.  Yes. I'll be honest with you. You'll be okay going to split. I don't think you're necessarily going to hurt yourself but you're going to be avoiding working different planes and that'll bring you a year out from avoiding lots of rotational frontal plane work and the mobility work that comes with it so your chances of overuse injuries and just your body getting stale goes up quite a bit if you go performance to split you'll body will fly. For sure and that will make split more novel than what it will be right now. It's going to be so much more effective. So if we can give you performance, I want to send that over to you for sure. Well, Andrea how much do you trust us? You've been listening to us for a while on a scale of one to ten how much do you trust our advice? Ten. You guys are pretty good. Okay, so okay because you said something very nice we're going to give you performance and split but I highly highly highly recommend you go performance and then go split so do do performance follow the whole program then go to split. I promise you'll be you'll be so happy with the results if you do it that way. Yes. Okay, thank you. I really appreciate that. No problem. My second part of the question was I have the No BS 6 pack program as well and I was running it with other programs incorporating into you know focus days and trigger session days and that seemed to really make a lot more sense to me on how to you know mold those two together. How would you incorporate that sort of ad focus on performance and split. Same thing mobility days. Yeah, so take the ad work out of performance the foundational work out so don't do the ad work on the foundational days but then do the No BS 6 pack workouts on your mobility days. So you'll start your work out with mobility and then go into your 6 pack abs workout and then the next days your foundational workout. Does that make sense? Yeah, for sure. All right, beautiful. Thank you for calling in. Yeah, thank you guys. Awesome. Yeah, I wish people understood that about because they think and I know what happens, they think I'm going to sacrifice aesthetics. It's partly our fault. I mean, it's partly our fault.  So it's we wrote these programs thinking like trainers not like freaking marketers. Yeah. And so it's people assume they see it and they go I don't identify as a athlete I'm not trying to train for performance. I care about the way I look so they just discount that program completely. And the truth is if you didn't listen to us more than, you know, three, four years ago, you probably haven't heard us that many times say that we wrote it with the intentions of maps anabolic maps performance and then maps aesthetic pretty much for everyone.  Yes. I think that would be sort of it's the one it's the one program I would feel comfortable with someone doing forever. That's the thing too, right? Not that it would be ideal. Ideally, you'd go through all of them, right? But if you had to pick just one to do for the rest of your life, it would be mass performance just because it hits all the functions of the joint and it keeps you functional and able body. Yeah, totally. If you do an aesthetic or bodybuilding style workout maps program and then you want to know what to do next performance, go man. I don't care if your goal is aesthetic. I don't care if your goal is athletic. It doesn't matter.  Watch what happens to your body. You'll be blown away. Our next caller is Assad from Texas. Assad, what's happening? How can we help you? Hey guys, how y'all doing? First off, thank you for taking my call and I really appreciate all the work you guys have been doing. You got it. I recently just started listening to you guys and I just got hooked. Like during work, I just listen to the podcast all the time. So I really appreciate the content you guys are putting out. Before I start, just a little bit about me. I've been training since I was 14 years old. I'm 27 now. I've done football, collegiate cheerleading, bodybuilding, I did medicine physique and recently this past week, the month of Roman just started and basically what we do in that time is we fast from sunrise before sunrise all the way to sunset. So no food, no water until then. So I wanted to ask what would be the best time to train? By the way, also we're completely tired because we're praying at night as well. So usually I'm getting, right now I'm working out. I'm going to the gym around 11 o'clock 1130. I get done around one. I come home when I sleep. I wake back up at 5 a.m. and then I eat and then there's no food or water for the rest of the day until around 8 o'clock over here in Dallas. We actually answer this question every year. Yeah. And the answer is almost always exactly the same. So we'll get into it with you and we talk a little bit on the podcast if you've been listening for a while about spiritual health and the importance of that too. I think that's part of the sphere and what always ends up happening is someone just like you who's in pretty good shape and they're so concerned they're going to potentially lose gains during this time and what the truth is that's not your focus right now. You're doing a spiritual practice right now and most your energy and thought should be focused on that and even if you were even if we were to take all of training off and I'm not saying that's what you necessarily need to do or should do but even if you were to take it off completely the impact that you're going to take is going to be so minimal and as soon as you get back you'll probably feel even better and take more steps forward really quick and so instead of stressing about what does the workout exactly look like or how many times a day or how intense should it look like it's like this is the time to like whatever it is that because you give up something right now is that correct that's what happens during Ramadan? I think the spiritual practice is that you I think are detaching from things is to be thinking working inward right and so I love this and I think you should fully embrace that and not let working out and training stress you out that much that doesn't necessarily mean you can't or you shouldn't it just don't allow it to get in the way of your spiritual practice that is what's most important over this next 30 days if we were to I don't even know if these studies exist but I would bet money that if they did this is the result if you compare groups of people in one group practiced what you're talking about and really took it seriously and the other group just worked out all the time I bet you year after year the group that really placed focus on the spiritual practice would be healthier, leaner and stronger so I this contributes to health in many different ways and spiritual health is a big big big part of it and I'm assuming it's important to you otherwise you wouldn't not eat food or drink water while the sun was up right now one thing that you said that's important is that you go to sleep at 1am or wake up at 5am just so you can fit your workout in I don't think that's a good idea I think you're sacrificing your sleep and your health and training it for exercise not really a good trade sleep is more important if you lack of sleep will kill you lack of exercise is not going to kill you it takes a long time to kill you when it comes to exercise so I would not trade the two and one more thought on this is your workouts should complement and improve the quality of your current of your life in its current state so the way you should choose your workouts is how is it going to make me feel better right now and right now is different than it's going to be when Ramadan is over so think about it that way when can I work out and be active so that they look like so that they make me feel better not so that I'm grinding my body so that may mean you work out very lightly before you eat or after you start the fast I'm not sure you have to answer that for yourself I don't think trading sleep that's what I did last year and how did that work it was good so what I do this year is right now I sleep after I fast I wake up at 1 o'clock in the afternoon and then I wake up so I'm making sure I'm getting sleep I'm making sure that I'm prioritizing my sleep I'm making sure my spirituality that's the number one thing so I really appreciate that so that's my number one focus I guess for me right now I'm doing maps performance during the night time but I'm not doing it to a top notch intensity I'm not I'm not raising the weights I'm not trying to lift heavy or anything like last year actually two years ago sorry during COVID I had the blessing to go to a gym still but it was during the middle of the day and it was a gym that had no AC no heater in it so when I was squatting at the last 29th 28th day I hurt my back squatting just because I was trying to just go heavy on legs that was my lesson two years ago so now I don't go heavy right now I'm just focusing on getting good pumping getting good volume in not trying to do anything crazy and I'm making sure that I'm getting my sleep in as well bro you're on the right track you're doing it the right way the only advice I was going to give was more towards the less damaging site so that's why if you're familiar with our other program maps in a blog has trigger sessions in between we chose rubber bands for a reason they still stimulate the muscle enough so you have that muscle preservation effect to it but what you're doing in terms of just focusing on the movement and getting that type of exercise in through performance I think is great you're on the right track so you're doing biphasic sleeping essentially so you sleep once at night you wake up and then you go to sleep again how many total hours of sleep are you getting I'm probably getting around 8 to 10 honestly I'm making sure I'm getting my sleep in studies will show or at least they lean in this direction that if you do biphasic sleeping which is you sleep twice in a day versus once then you need a larger total amount of hours so if you can get away with if you do well on 8 hours of sleep at night and you go biphasic sleeping you might need more like 9.5 or something like that does that make sense it sounds like you're doing a great job bro I think the message that I just wanted to make sure you're clear with is that this is a time rarely ever would I recommend someone don't worry about your working out but you are really focusing right now on another aspect of health that I believe is extremely important and so as long as that stays as your number one priority and this stuff compliment like the working out part should compliment that it shouldn't be like another stressor for you and are you familiar with the study that we shared this last year where they did they did the two groups of people there was one group that took a week off every single month of no training whatsoever and then another group that trained every single day for the three months did you hear us talk about that I haven't but I can research it for sure yeah so it was a really blew my mind I wouldn't even have thought that this would happen but the group that actually took a week off every third week completely no training whatsoever actually outperformed saw better results than the group that trained every single day for those every single week excuse me for those three months and the point of me bringing that up is that a lot of the fear that we're going to lose all the muscle or our gains we did most of that in our head and you'd be surprised how little you're going to step back even if you reduce the volume of your training dramatically and in fact when you come back and you get after it again you're going to feel so much more rejuvenate you gave yourself that mental space to really work on the spirituality totally 100% now appreciate that thank you guys so much for everything no problem right on thank you I love this because we do we get this every every year every year we get it and it's almost always the same type of person right so somebody who's been training for quite some time very consistent lent people yeah yeah we haven't got a lot of those questions well that's because lent you choose to give up nobody's gonna get it's also shorter right lent is only like two weeks and isn't Ramadan 28 or 30 something like that I think so I don't know I don't know for sure but I do know that we get this every year and it's a very similar question as far as like you know they're always concerned about potentially losing their gains and I just you know this is such a great opportunity I mean I think this regardless of your religion or spirituality or your beliefs I think there's tremendous value massive in taking 30 days of your life to work to solely focus on being working inward and that that's what I think one of the most valuable things about a practice like this and so instead of worrying about the other things I think the idea of that right like it is to completely kind of detach and let go of all those things so you can 100% work inward so honestly if it was me I would I would let go of training almost completely maybe some mobility yoga same stuff and not even worry about training at all and if I were to it would be very very minimal and light and practicing the movement just to kind of charge you up get energy or something like that but yeah honestly the biggest priority is just like getting that kind of spiritual focus and that time with yourself yeah it's funny I had this conversation with Jessica this morning about sacrifice and people confuse sacrifice they give the wrong definition they think sacrificing means that you give up something you like for something you hate sacrifice a good thing it means you give up something for something better so I'm not exercising but this is why and it's better and it's better this is more valuable for this time being so it's a worthwhile sacrifice and all of it like we're saying improves your health all of it does spiritual practices definitely improve your health and they contribute to relationship with exercise and food and family in a very very big way look if you like our information head over to mindpumpfree.com and check out our guides we have guides that can help you with almost any health or fitness goal you can also find us on social media so Justin is on instagram at Mind Pump Justin, Adam is on instagram at Mind Pump Adam and you can find me on twitter at Mind Pump Sal