All right, so technology is being invented all the time to help people to lose weight. Most of it's garbage, but there's one device that's been around for a little while that is actually quite effective. These are CGM devices, Continual Glucose Monitors. You put them on your arm and they measure your glucose response in real time. All right, how does this help? Well, blood sugar spikes and drops often influences our behaviors. They can make you feel irritable. They can cause cravings, energy crashes. And if you can connect these to specific foods that your body individually reacts to, it can help you create an individualized diet. So now you know why you feel particular ways throughout the day, why you get cravings, why you get energy highs and lows. And believe me, there's a massive individual variances. So CGMs, this is one piece of tech that can really help you out. Yeah, some actual legit insight. Finally. Yeah, because I think that's the key, right? Is you wear it, but then you have to connect it to how you feel. And then you can start to connect the dots and be like, that's why I feel this, you know, two hours later after I ate this, or when I miss sleep, this is why I get those cravings. This is why I overeat. And it starts to help to kind of, you know, connect the dots on behaviors. And then you can modify those behaviors, which will then help you have a better relationship with food. Now that it's more available to consumers, because before it was like prescribed. Yes. For people with diabetes. Okay, we've been talking about for eight years on the show. When did that happen? I don't even remember when. They've been used for diabetics for longer. No, okay. I'm not talking about for diabetics. I'm talking about the average person. I want to say like two, three years. It's only been like. If that. It hasn't been that long. No, no. Like, okay, so like NutriSense, right? It's a company we work with. You can sign up and they'll set you up. They'll send you one in the mail, you wear it, and then you have, this is what I like about the way they do it, by the way, is you have someone on the other end that is certified to work with you on nutrition who can help you connect the dots.  It's like a hair.  If it wasn't for that, if they didn't have to actually penetrate your skin to be able to calculate this information, then we could have had this for people a long time ago. That's right. There was a regulations that made it like hard to get. But now it's like, again, you sign up and then boom, it's a deal. You won't realize the value unless you have a coach interpreting that data for you. That's it. Otherwise, what does it mean? To me, that's one of the best parts about NutriSense that I thought was fascinating. I didn't know that. I remember when we first started talking with them, we had been talking about the CGMs since the beginning of the show. So we had looked for a partner eventually when this would go to market for the average person. That was the main thing. What I found out later after we had already partnered with them was their service was the fact that they had somebody who was constantly on there like watching and then You messaged them? Yeah.  Oh, I noticed this last night. Yeah. They prompted me before I even asked a question. They had saw that I had this like spike right before bed and then they prompted me like, hey, what did you eat last night before bed? And then I'm like, oh, wow, this is incredible service. So the reason why I brought this up is I had a conversation with a family member who this person is a nutritionist. Like they're legit, right? They work with people with kidney issues and they help with diets. And here she is now potentially pre-diabetic. And so she's asking me for advice. Like what do I do? And like this is so strange. I don't understand what's going on. So we talked about the typical like strength training and eat protein in the morning type of deal. And I said, you know what's weird? I said, is the individual variance between person to person and how they react and respond to different foods. Like, you know, for example, somebody could eat a food that traditionally you would never guess would spike blood glucose, like an avocado. Avocado is fat, fiber, that's it.  And yet there's rare cases where that may happen with someone and you think, well, how's that possible? They have a low level immune response to that avocado for whatever reason. It's a food intolerance. And because of the immune response, it's a stress response. The liver pumps out glucose or glycogen and you get the spike and then the scratch. You would never know this had you not worn a device that allows you to individualize kind of what's going on.  You ate one thing and another thing and one thing gave you way worse of a spike. Well, I know, it was a taco. No, the tacos were fine. Oh, tacos fine. I ate like 10 tacos and I thought it was going to give me this massive spike and it didn't give me a spike at all. And then I can't remember what I had. There was something like oatmeal. I don't remember what it was. It was like, it was something, what someone would consider a healthy food, right? Yeah. It was like oatmeal or a bowl of fruit or something. It was something that was light, low calorie. I mean, you're 10 tacos. There's a lot of tacos. They're like full-size tacos. Like it's a massive plate. I crushed. So I expected that to spike a lot more and it wasn't even close to like the bowl of oatmeal or whatever I had. Yeah, this whole conversation around blood sugar and insulin and there's obviously physiological things that we need to consider. You know, you could become, you lose sensitivity to insulin, which isn't good. That's unhealthy. It can cause lots of different problems, metabolic syndrome, that kind of stuff. But what I think the more important thing to focus on is how these spikes and drops affect your behaviors because that's at the root of everything. And what you find in people, when they get these high spikes, they feel weird. They feel dizzy. They don't feel good, whatever. And then these drops, irritable cravings. When you're feeling crappy in general, you're not going to, it's going to be harder for you to make good decisions. Your decisions aren't quite as good. They're not going to be as good. You're going to reach for something to make you feel good in the moment, which probably is also going to affect you a lot. Not only that, it's a tool that helps you make that connection. We've been doing this for a really long time. I just told you guys two nights ago, I couldn't sleep, right? I stayed up all night, like working on stuff in my iPhone and notes and so on. Yesterday, all day long, and this is the, someone who I, and the reason why I'm using this example is like, I would, I'd like to think that I'm really aware when it comes to this stuff yet.  Yesterday, I had like told Katrina, I'm like, man, this is the first day I told her. I was like, the cravings are ridiculous today. I've been dieting for three weeks now.  And all day, that's all I wanted to reach for. And I'm like, God, why am I like that? And I totally forgot.  And now look at where all my cravings are. So like these types of tools, I just think give people better insight on that. And it's not like, oh, you find out one time and then, oh, you forever will be aware of it. It's like, you'll constantly have to be kind of reminded of that of like, oh, wow, how these types of things really affect this behavior of me. And the more you become aware of that, the easier it's to go like, oh, okay, I can, I can tough it out for the rest of this day. And then tomorrow, if I still have that feeling, and then we'll share that. I was just going to say, because the two things you could take from that are one, I'm going to be less likely to compromise sleep or which I think is what you just talked about is you anticipate it. Oh, you know what always happens to me is I start to get these cravings. I know what's going to happen ahead of time. Here are the steps I could take to help mitigate that. Or I'm just prepared. You know, this reminds me of when I did long fast, it was easy. When I did like 48 or 72 hour fast, which when you're doing a fast for more than 24 hours, you get like legit hunger. If I knew I was fasting, I was prepared for the cravings and it wasn't that big of a deal. If I'm accidentally missing meal and I get the cravings, I'm not prepared and I'm more likely to reach for something really quick. So this understanding of what's about to happen does tend to set people up for a better strategy.  Well, I don't remember her name, but the representative we had on kind of describing this was talking about commonalities and strategies that were pretty effective in terms of like eating protein first thing in order to keep the blood sugar levels to kind of stay even throughout the day. And like, you know, things like that, there's common strategies to apply that actually will help you to kind of mitigate a lot of those like swings up and down. Well, even before we knew that, I mean we figured this out as coaches and trainers. It's why it's one of our favorite tips to give people is like before I get somebody like weighing and measuring and counting, it's like, just track your protein, eat your protein first on all your meals and that seems to solve so many problems. So think of that one, you get first of all majority of people under consume protein on a regular basis.  Like it has this cascading effect with very little like new effort other than just like, I'm not going to tell myself I can't have that food. I'm just going to say, hey, make sure I eat my chicken breast first or make sure I eat the steak before I go over to the carbs and so with that, and it makes a massive difference. Yeah, you know what makes me jealous about this is we didn't have any of this stuff when we were trainers. It took us years of trial and error. How many clients I got this wrong with? I feel bad because I had to do it wrong so many times. We've been so much better equipped. Oh my God, you imagine your first year as a trainer, CGM, you figure this out, boom. It took me 10 years to do this the first time. Yeah, because it is such an individualized whole experience for everybody. All right everybody, here's today's workout program giveaway maps power lift. Here's how you can win. Leave a comment below this video in the first 24 hours that we drop it here on YouTube. Also subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. Also, it's the final day for our time crunch maps program bundle. Here's what's included. Maps 15 minutes, maps anywhere, maps prime, and the ebook for performance. All of that, you get all of it in the time crunch bundle for $99.99, that's over $200 off. Again, it's the final day, so if you're interested, just click on the link at the top of the description below. All right, here comes the show. Anyway, along these lines, Adam, you were talking about, you've been reading a lot about the news around Osempic or the generic name. I mean, everybody, it's like sold out all over the place. I mean, I see all the fitness influencers. You got one half that's pushing it, the other half that's demonizing it. Do you know in terms of pop culture, where it was mentioned first that all of a sudden it started going gangbusters? Well, it hit a news article first. Yes, so what happened was, is that it was originally a drug for diabetics because it helps manage... Which, by the way, don't most fat loss drugs, isn't that where it gets its popularity first? A lot of them, because when you help... I'm going to go loosely here. When you help mitochondrial function, when you help the body utilize glucose better, stabilize insulin, become more sensitive, it tends to help. So, semi-glutide was used for that, and it's actually relatively effective for that, but one of the other effects of semi-glutide is appetite suppression. This is where I believe most of its weight loss effects come from because you can control all those things, but if you're still eating too much, it's going to be hard, or you're not going to lose weight, right? So, what they found in the studies was that people lost weight, consistently, 10%, 5% body weight. They would lose it every single time. So, that news came out, and so it started to get prescribed off-label for weight loss, and once that hit the mainstream, forget it, all bets are off because there's a lot of people that want to lose weight and just want to take something. So, here's the controversy. On one side, you have, it works, medical community, it definitely works, and it's true, it does work.  You're trying to fix your problems with a medication is not the right way to do it. The truth is... And there's us. Yeah, there's some... Somewhere in the middle. That's right. Like, they're both right, okay? They're both right. I don't know why you have to pick one or the other, unless there was like a terrible side effect or whatever, but this is proving to be a very safe medication. I think if you're struggling and you go and you... because I think if you just take something and address all the root issues, yeah, you're setting yourself up for failure, but if you're like, I'm going to look at my diet, I'm going to try and develop a better relationship with food, I'm going to exercise, I'm going to do the right appropriate levels of exercise, and I'm going to utilize this medication, this peptide, to help me along the way, I think that's a very good strategy. I think that's a great strategy. Yeah, no, I think as long as you understand that the desired outcome is that I don't need to depend on this at one point. Totally. So I don't think either... I don't think either camp is more right or more wrong than the other, but it's like we always do. We want to identify with one way and it's like, well, yeah, it's a little more nuance than that. I see some value in it, but then I also understand that it could be potentially a band-aid for a bunch of people or what people think, like with supplements, they just reach for the latest pill that's going to help them in fat loss and we know how that works. Even if it helps... It's an expensive product. Now, here's the controversy. On one side you have them saying all these people wanting to lose weight or creating so much demand, there's a shortage of it and diabetics can't get it. So I get that. I see. I get that, but on the flip side, the way markets work, if we create enough demand, you're going to get... Supply more. You're going to get more innovation, more supply, better versions of these types of peptides that are even more effective and overall, it's going to be better for everybody. So anytime there's a high demand, the market meets it and you get better product. What I find confusing, because you got the semi-glute-tide, you've got the ozympic, you've got what you... MOTC you talked about. Totally different. They're all different. Oh, yeah. So ozympic is the brand name of semi-glute-tide. Oh, okay. So that's the same thing. So that's the same thing. Yeah, same thing. But it's a GLP1 inhibitor drug. I think it's called. It's a class of drugs. There's different peptides. Now, you say it's a class of drugs, but it's not really a drug. No, I'm sorry. It's a peptide. Yeah, it's a peptide. Yeah, it's not a drug.  This is another drug. And it's like, well, it's like a chain of amino acids. It's not really shooting up a drug. No, the episode we did with Dr. Seed, he broke it down. But peptides, basically, we're identifying signaling molecules that already exist in the body. So the body recognizes them, different than a drug where we're creating a new chemical and we're forcing the body to do particular actions. This we're working with how the body already signals itself. So peptides are a totally different class. Tend to have less side effects, tend to be safer, tend to have better effects over time, type of deal. But this is a category. I think they're called GLP-1 inhibitors. Is that it? Boy, GLP-1 receptor agonist. Agonist, sorry. GLP-1 receptor agonist. So there's other peptides in this category where they kind of tweak them a little bit to make them better, worse, whatever. And then there was controversy that some of the studies showed muscle loss.  You grossly under-consume calories and or protein, and then, of course, it has nothing to do with the drug. It has everything to do with your food intake. That's right. So, like anything, it's not a miracle.   It's always funny to me how these things get so much traction and, like, buzz around them. Like, if you were to go back, tell me where you're at with this.  Which is huge compared to any other thing that's ever been out there. Right, right. But it's still 10%. 90% is still everything else. Yeah. So... That's what's so funny to me. Yeah. It's like... I mean, you're right, 10% is big in comparison. 10 times more than anything else. Everything else was 1%. Yeah, to any other pill or something like that. So it's like... That's why it's getting all this news.  We're really just an appetite suppressant. Which is still five times one, which is five. That's the main effect, I think, Justin, is that it's... That's the main reason why people are losing weight. It's not like a magic fat-burning sequence of events. It does improve insulin sensitivity. It does work through processes that help the body manage glucose. It just up regulates the natural process. Yes, so there's that. But I think the main reason why people lose weight on it is it just makes them eat less, which is always what it boils down to. Yeah. It's like thermogenic supplements. You know what would be more effective? A shock collar. Oh, my God.  Wasn't there some gum that makes things taste terrible? I guarantee that would be far more... Far more... There was.  No, they came after us like five years ago. I thought it was actually kind of... I was like... Eat the gum and then taste it psychologically. It made like sugar. It wasn't comfortable with that. It was designed to... If you... You chewed the gum. I forgot what was in the gum. But then you would eat anything that had sugar in it.  And it would like... Whatever it did, it mixed with that sugar and it would just make you want to throw up. It was nasty. Yeah. That's... You know what it reminds me of? Do you guys ever do this when you were kids?  Orange juice. Orange juice and toothpaste has to be like the worst combo ever. Yeah. What happened? Yeah. And milk. Coffee's up there too. You know, good way to ruin your morning coffee is to brush your teeth right before. Oh, does it really mess up your coffee? Yeah. Oh, yeah.  It just doesn't... Oh, interesting. I didn't know that.  All right. I got something that blew my mind. Blew my mind. I can't believe this is real. I doubt it. Dude, you've been hyping this on me so mad when I heard it. Bro, so Sam Parr talked about... I love that guy, by the way. His... His podcast. I think it's My First Million. Is that it? Yeah, yeah. I listen to it. I like their stuff. So did you guys know... And this is real. Did you guys know you can hire a private company? There's an Israeli company that you can hire. The CEO has a LinkedIn and everything. It's legit. And they will do PsyOps for you. What? What? Yeah. You can hire the PsyOps. Like legit, like agency... Yeah, bro. PsyOps. I'll give you an example. Show them. I actually did. Somebody hired them to mess with their competitor. Here's what they did.  And it came from a woman.  You could look up credit card. That was fake. So you could literally connect it all to this fake woman. They followed this guy around and they confirmed... How is this legal? And confirmed that the guy slept in his office for the next two nights. Like it worked. His wife kicked him out of the house. Totally messed with her.  One example. That's one example. So you could literally hire his company to PsyOps. How is that legal? I don't know. It's an Israeli company and you can hire them. He talked about it. You pay... You know what the cost is? One to ten million dollars.  One to ten million dollars and they will do this. They'll hire... They have, like, special... I'll do it for half that. Start- Start- Start- Start- Start- Start- Start- That's a lot of money, bro. It is. Yes. That's sort of the... But these are like... Direction. These are like ex-spies, ex-military. Wow. Like, think about it. Imagine if this happened to you and you didn't know. You're like, honey, I don't know what that is. And she's like, really? Let's look it up. And there's a profile. Crazy black ops stuff. Oh, but there's DMs going back and forth between you guys. Like, they could create all the evidence and then you can't...  That's what they do. Isn't that funny? And then people still want to pin just conspiracy theory to, like, what's happening?  I know. And you're like, this is for hire. Bro. For consumers. Dude, how scary is that? That's insane. Is that the scariest thing you've ever heard in your life? Yeah.  You would have no idea what's going on.  You're a good guy. Yeah, yeah. And then up and coming competitors. You know what would run through my mind? Honey, this is like, and then I would think, did I lose my mind? Do I have an alternate personality? Like, what's happening? Like, this is crazy. Dude, that's wild. Wow. Yeah. So you can literally hire them to, I mean, the applications are just... And this is something like this. Man, my brain is going to short circuit. Yeah. Now, what makes me, what's crazy about this is if this is a legal company, you know that there's been companies that have been around doing this for a long time. Exactly. Well, corporate espionage has been a thing forever. Imagine that.  What was that one case?  Oh, I don't know. Oh, I forget the article for that.  That's terrible. There's been examples of that already at that level. So, back in the day, when I would manage gyms and at one point I owned, I was, like, part owner, I was ruthless with my competitors. I never lied. I never did something like this. But I was ruthless. At one point, I had this gym that I was part owner of and our main competitor...  No, not like that. Like, some Italian. Like a psycho. Is that a joke? Is that what you're trying to make? Did you watch Godfather? Yeah. That was an accident. Yeah. See, that was, say, Freudian. So, I was ruthless. So, what I did was, is this gym was our competitor. So, I knew our gym was much better. I knew what our margins were. I knew how much we could lose and afford to lose. So, we had a pool. We had rock climbing. We had way better equipment. They were just a gym. So, I literally... I started out by sending staff there to buy membership to see who the best, most popular group X-class instructors were. Then, they told me who they were. Then, I approached them and offered them $10 more an hour to come work for me, knowing that they would bring half their members. That's what happens. Poaching. When you lose a group expert. That's good business. Hold on. I get better. So, I did that. I took two of their instructors and that right away took a bunch of people. Then, I flied their parking lot and I said, bring your membership card in and bring evidence of how much you're paying per month. We'll charge you $10 less a month and you can work out at our gym. Nothing to join. I decimated. To the point where we were... I was in the front area working or whatever. The manager of the gym walked through the door with garbage bags. I'm like, oh, we're going to get a fight. He dumped the flyers all over the floor. Which, of course, I went right back and been again. Ruthless. But I never did anything like this. Later on, you could just steal somebody's divorce. He lost his two kids in the divorce. I was a kid. I was 10 years old.  I wouldn't ask why. Part of that's good business. Honestly, to go poach an employee and pay the employee more money because you see the value in what they bring. That's your bad. That's your bad for not recognizing that those instructors have a cult-like following to them and should be well taken care of. They were well taken care of. That's how I rationalize the two, Adam. That's the truth, though. That's why it's so important to take care of your people. And here's the thing, too. Take care of it. It doesn't always necessarily pay them more because I understand what it's like to operate a business and you can't afford to pay maybe your instructor $10, $20 an hour. No, but you build loyalty. But you build loyalty.  And the reason why I never did was because it wasn't a significant increase enough for me to leave an environment that I already really liked. I loved my environment. I liked who I worked for. I liked the place. And so my mind was like, you'd have to pay me two or three acts for me to leave something like that. I wouldn't jump ship for $10 more an hour. If you jump ship for $10 more an hour, you're not... You're looking for a reason. That's right. You're quitting that place anyway. Yeah, yeah, yeah. That's true. Dude, we have to talk about Genghis Khan. Last time we didn't talk about it, you had all these like stats and facts to bring up. I've just been fascinated with the fact that like, how much was it like...  Okay, just please, please mention the stats and Genghis's mind blowing. So you guys know Genghis Khan who he was, right? He was a conqueror at one point. I think his empire, I think was the largest in all of history. If I'm not mistaken, maybe Doug can confirm that. Yeah. They, you know... His numbers versus Wilt Chamberlain. Let's like compare and contrast. Oh, we'll get there. Yeah. But, you know, revolutionary war general, the way that they, you know, would wage war was very different from other people at the time. It was very effective. They were fast.  Milk, blood, and meat. This is all they ate, by the way. Yeah. So everybody else was eating rice and like, they just were coming in with... Yeah, that was the thing. It was cheese and it was meat. Yeah, cheese, meat and milk. Yeah. And they were significantly stronger than everybody else. Yeah. It was the largest empire to ever exist going from the entire Asian continent from Pacific Ocean to modern-day Hungary. I mean, huge. Yeah. Huge. And this was like, it was from 1162 to 1227. So, interesting. Anyway, the other thing about Genghis Khan is he impregnated a lot of people. A lot of people. Yeah. That's an understatement. Okay. You know what they've done? DNA tests. And according to estimates, these are like based off of DNA. One in every 200 people on Earth. One out of every 200 people can trace their genetics to Genghis Khan. On Earth. That's crazy. So, how many people did he get pregnant? What does that look like? Yeah. Was he like 10 people a day? Exactly. It has to be like a daily event. And then, like, where does he get this anger? Yeah. Like, the guy is obviously satisfied. And he's going around and just coloring. Unless he's some sort of a masochist where that's like gets him off, right? Going and killing and blood and war and then he wants to have sex right after. Bro, he's just like, ah, ah, ah. Yeah. Yeah. Just all day long. That's crazy. If you do like a 23 of me, will it trace all the way back that far? Does it go that far back? I don't know if 23 of me will do it. But... Yeah, I don't know. Have none of you guys done that? I did. Oh, you did? Yeah, I did. You don't remember? I'm a little weird about data like that. It doesn't say that? Yeah. So how do they know that then? They have to, they specifically do tests for, you're right. I don't know, Adam. Don't do this whole science is fake. Here we go.   Doesn't make sense. It's carpet and dating. Do I want to do the 23 of me test or do I want to do the Genghis contest? You know what? Order both. I'll just do both of them. You just brought up a brilliant business idea. What if they did genetics testing?  They tell you, famous people, you may be... Yeah. You know what I mean? You may be connected. Yeah, that's it. Yeah. Oh, it looks like you're really... It's not a bad idea. Jack the Ripper or something. The Kevin, the Kevin, the Bacon of 23 of me. Oh, yeah. Do you guys have any? Because I know for me, my one claim is that, you know, tombstone. Yeah. So... Tombstone pizzas? I'm just kidding. I'm just kidding. I ate a lot of those in college. Did you really? I don't know exactly what you're talking about. No. It was the Clinton gang. So I'm related to, like, the bad guys. The Red Sashes?  The cowboy guys. Really? Of course you are. Yeah.  You know what I mean? It's like, dude... They weren't organized gangs. Probably accurate.  That's hilarious. Yeah. I did.  No, I haven't. I did it. They should put a fake name. Because he thinks that they'll use your DNA to... Well, they do. Don't worry, Doug. They'll sell it. If you use a fake name, then now anybody else going forward that's connected to you... They don't know. They don't know who you are. Yeah. What do you really want? Yeah, sure. Why would you want to use a fake name? I don't know. I just don't want my DNA out there. I don't know. You know how undercover Doug is. I'm super undercover. And by the way, Genghis Khan possibly had thousands of children. Thousands? Yeah, like his official children, like four children, like his own... He spread his seed far and wide. So he shared his DNA, Doug, see? Yeah, yeah, exactly. There's people who have had a lot of kids. There's one guy had 888 children. Who's that? His name is Ismail Ibn Sharif. Another guy named Bertold Weisner had 600 children. Anybody over here? Nobody's going to break those numbers. Augustus 2nd, the strong had between 365 and 382, like one a day, you know? When you increase your odds, make sure one of your kids turns out to be a stud.  Yeah, yeah, yeah. Now here's the deal. There's a big difference between having kids and raising kids. No way to raise all those kids. Oh, they didn't raise yet. I have four kids. Of course not. I'm almost dead right now. Yeah. No way. I could have immediately killed you. 100 kids? I would kill myself. Just the stress of waking up. No way. That's crazy. How many thousands? It says possibly thousands. Oh, my God. Yeah, that's why.  Well, maybe he is. He's a pretty powerful guy. Well, no, this is a way. He's pretty powerful. I like how you're trying to figure out what she's ovulating and... You're not batting a thousand. I know, I understand. Number two, he has to have like some potent, like he has to have real high amounts of sperm. Yeah. Because that's... Me ate a lot of cheese. See? What was the article that Jackie sent about cheese? That's what brought it up. Oh, what was that? It was... I don't even read that anymore. I don't even remember. That was Justin. I know, I've read it.  I expect you to know everything about those two things. It was something about like how they aged the cheese. I have no idea. I get sent like cheese articles every day. He does, dude. Just literally about like the health benefits or the negative or that it's like heroin. You know, like they associate like the addictive qualities of it. That's funny. I gotta be honest on this podcast right now.  I know. He doesn't really have anything to do with it. I'm not that obsessed. We made up. We really pushed the obsession. I didn't agree with that. The cheese drawer at the house. That's right. Definitely.  There is a... I feel like I like eat the whole thing. There's a one in three chance that at all times you could check his pockets in here. That is not... That's not A, bro. It's not normal. There's been many times we're like going to the air. I'll tell you. I'll tell you what. I see Justin do this. Yeah. And it's cheese, bro. My dad used to hide it from me, dude. So that was like part of it, right? I like cheese. I like cheese. And I used to like have string cheese. I bring to school like every day and everybody would try and steal it for some reason. Like it was like more of a commodity than any kind of like treat or anything. I would always like... Dude, where's the cheese? Did you guys see that? So it's a childhood thing, man.  Like Horde it.  Yeah. Justin was over here running the other day. He fell down. Cheese came out. Cheese came out of the place. You guys see the Lunchables and Schools? They made like some partnership or what are they like? Oh, God. Jesus Christ. That's who we're partnering with? Yeah, Lunchables is going to provide healthy cafeterias. And by the way, I looked up, they're modifying their Lunchables to be healthier. So what do you guys think of? What does that look like? More grains. Oh, yeah. More plant-based. Plant-based. Yeah. More processed. Yeah, yeah, yeah. So are they going to do like fake meat in there? I don't know. I hope not. We took out the turkey. Yeah. We took out the whole food. I know. I mean, look, here's the deal.  It's a racket and these companies are owned by these large corporations that have massive, massive influence over our policy. So when you're looking at a school policy, which is like a monopoly, right? So they make a decision. It's like, they're going to purchase millions of dollars with the stuff. Lobby's come in and it's the biggest, smartest company that's going to come in and get that deal. Now, to be fair, the big companies have the ability to distribute and produce. So I get that part. But... Yeah, they can scale. But do you think that public schools... Hey, so would anybody else who got the billion-dollar contract? I mean... Well, that's the small startup we're trying to get. Hey, if we infused a billion dollars into your company, you think maybe you could get these out to all these schools? And you know what? You know what, bro? Hey, you're probably right. I bet you. I bet you. I don't even know this, but I bet you they're spending twice as much on a Lunchable that you get at the grocery store. Of course. Of course. Come on. Each child, $50 for a Lunchable, you know, or something like that. This is just real nice. Oh, God, that's insane.  You thought I was serious, huh? I thought you were serious. No, I was just kidding. We were talking about titles or things like that. I was actually curious about that angle. I was so excited. I looked up there, I was like, salaries making you fat. All right, well, this one's not fake. Justin brought this one up. It was the Venezuelan poodle moth. Yeah. What is that? Okay, so I was going down this rabbit hole and I was looking at just weird animals because I guess I have some weird obsession. That we put in the Google? Yeah. Weird animals. Somebody asked me like what my spirit animal was and I was like trying to be like cheeky and find like a really like, undiscovered weird animal and so I found like a blob fish. Have you ever seen a blob fish? Yeah. My daughter's infatuated with them. They're weird. Is that the one where someone asked you yesterday about your spirit animal? Yeah. Posted it? It looks like that. Yeah, it's like an old man with like big lips, it looks like almost. But anyway, so there was the Venezuelan poodle moth and it has like these, it actually looks like it has fur, like a poodle and it's like big and I was just, Oh my God. I'm imagining.   It looks like an alien.  Where are the, where are those? Hold on a second, hold on a second. I would guess Venezuelan. Oh, Adam. Sorry, I didn't. I shouldn't have helped him there. I missed that part. The Venezuelan poodle moth. Where are those poodles? Yeah, where is that? Is it Africa? Yeah. I mean, look how alien that looks. That looks weird. You know what that looks almost like? What's that movie? It was a Disney movie based at Hawaii with the alien Lilo. Oh, yeah, yeah. Looks like Lilo and Stitch. Oh, yeah. It kind of looks like Stitch without the wings. Yeah. Doesn't it? It does. There was another cool one. I think it was, it was called like a panda ant, I think, but it. What do they eat? It looks like a panda, but basically it's a wasp that doesn't have wings. And it's weird. Yeah, it's just. Hold on. What do moths normally eat? Don't they close?  I mean, yeah. Some of them will anyway. Like fabrics.  It's kind of too big. I don't know. Is it just zoomed in? So it's actually really. No. Do you see the person's hand? No, no, scroll down, scroll down.  Imagine having one as a little pet.   No, you're right. That's big. Looks like a dog with wings. It's so weird. Yeah. That's, that would freak me out a little bit. Yeah. That's kind of cute though a little bit too, right? Yeah. It's a little cute. What do they eat? Can you find out what they eat? For me? I've never even seen or heard of or in, in, you're just like. Andrew, do you find out their food? This website is saying it's plants, but they're not sure it's plants. Oh, the question mark. What's that? That's weird. Sometimes it's kibble. They're guessing. Yeah. Plants. Oh, maybe it eats people. Human flesh. Yeah, did you, I don't remember what I was listening to, but there was a podcast where someone was trying to describe the Amazon jungle. And they said that it's so loud. The insects are so loud. They said, think of the loudest street in Manhattan and it's louder than that. Well, isn't it, is it the Amazon? From all the bugs. Isn't the Amazon jungle, there's, there's, I think it's the Amazon jungle. It has like more species in there and then the entire world in that concentrate. Oh, the variety. Yeah. We've only discovered, I don't remember the numbers, but it's a small number. We only are aware of and have discovered a fraction of the life of the plants and the animals. Well, I know, I think I brought that up before where I think that every day we find like seven or something like that, like new. That's wild. Which is also kind of weird to me when we like get like real crazy about something going extinct. Like that, like it. There's a lot more other things. Well, undiscovered species. I know there's a people that freak out with that. Yeah. Okay. So today at least 40,000 plant species, 427 mammals, 1300 birds, 378 reptiles and more than 400 amphibians and around 3000 freshwater fishes have been found in the Amazon so far. But that's not even close to. Yeah. Super dance with life. Yeah. That's wild. How do you, how do you get to this? Like you're, you're, take, walk me through this. You're on your phone. It's like eight o'clock at night. You're high. Are you high? Is that what causes high? You're not even high. You're sober. I'm just curious.   My brain's different than your guys. Obviously. That's why I'm trying to wrap my brain around how it works here. Yeah. You have a weird brain. Business and then like studies and I'm, yeah, I'm not there. I do weird. Yeah. I do. I just don't share it with you guys. So, uh, um, Venezuela, speak of Venezuela. Do you know that Venezuela had the most effective diet ever? Ever? On accident? Did you guys hear about this? What? Okay. No, it's actually quite sad, but it's true. In 2017, the average person in Venezuela lost over 24 pounds. Some flu went through there. No, it's called socialism. It's called socialism. Oh. This is true. They called the defendants willing to die. People were losing weight like crazy. And in 2017, they tracked it and they did certain, it's like over 20 average person over 24 pounds because well, the side is hard to come by. Okay. So 90% that's an average because it's like people that are probably super poor fricking lost all kinds of weight. Over 90% of the people there live in poverty because of it. Yeah. And that's crazy. So if you think about it, there was a comedian that did a whole bit about this, about how people make fun of Americans because we're fat. And he goes, yeah, we are. And he's like, think about it, like we have so much food, we die from it. And I was like, yeah, that's a good point. Like we've done such a good job of solving hunger. We went the opposite direction. But crazy, crazy sad to think about, but the average person lost 24 pounds because they didn't have access to food. Yeah. Justin, tell me your son's lucky number thing. I want to hear that. Oh, yeah. So basically he came up with this formula. And I don't know if like he thought of, I think he thought of it himself, but he thought that like everybody used it. And it was like your lucky number. So he was trying to come up with your lucky number is basically what you can count to without losing your breath. So you keep counting until you have to take a breath? Until you have to take a breath. And then that's your lucky number that you roll with. And what was yours? Did you get yours? I was like 63 or something. Wow. That's not bad. Oh, but you're counting faster. Yeah, I was fast. Okay. Who could hold breath the longest in here, by the way? Do you think you're a good swimmer? Do you think you could beat me? Yeah, I do. Really? Yeah, I'm pretty confident. I can hold my breath the longest. When I was a kid, we used to like see how many times back and forth on the pool that we could go. And like every summer that was like the thing was like, I can now get up to two, then I can get up to three, then I can get up to four. Well, I know you swim fast. That's for sure. I've seen this one. We went to, we were at a pool. I don't know why we were at a pool. Why were we at a pool? We were helping that club one. Yeah, there was some party club sport. Kick off of a gym or something. Yeah, so we go to this pool and we're all hanging out. And this is when you were like peak physique competitor. Yeah, like 240. Yeah, big, like big, you know, not like an ideal swimming body. No. You were like a rock. Probably the worst swimming body you could have. And there were these two dudes there that were like D1 boys. Well, I didn't know that though first. No, no, no. I'm going to tell a story though. Yeah, I didn't know that. Tall guys, they were tall like you. Yeah. And they want to race in the pool or something like that. And Adam's like, I'll jump in and race you guys.  Yeah, it was close. It was close. It was me, Craig, and then the two guys. Yeah, Craig was. Craig got smusted. He was laughing. I knew better, dude. I sink. I'm not a swimmer. Yeah, I forget it. I'll panic. So you did it.  And they come out of the water and they're like, oh man, like, you did really good. Like, where did you swim? You're like, I didn't. Yeah. They were D1 swimmers. Yeah, yeah. I didn't know going in. I would remember we had been drinking and I was talking. Yeah, you were drinking.  That's right.  Of course, that's what happened. And then there was two guys that were like at the cabana next over that were like getting in and like they were calling their buddies out racing. I'm like, hey, I'll race. And Craig's like, well, let's go.  Then, and I had told you guys like I've never been beaten a pool. Up in that point, I hadn't been beaten a pool. I'm like, everybody I've like right now I've never raced legitimately. Yeah, you weren't. Yeah. So I never were in a race team. Yeah. Yeah.  So much for that. How sad does that make you that you totally missed your athletic calling? It makes me mad at my parents. You didn't even have that.  He didn't. He didn't have a flip. That's why you lost. He didn't have a flip. By the way, technique, that's when they got you. You were neck and neck. Yeah. You just don't know how to do the expert flip. I have a terrible technique, especially when I was all big and bulky. Dude, you're so broke. Do you ever think about this? I do. I do about it all the time. You've been a famous athlete. You just played the wrong sport. No, I absolutely think that I messed up by not doing it. I mean, we know so much more today like about body types for sports and things like that, that like I for sure, and I'm sure you guys even look, at least I do, I look at my kid and I'm like, I'm looking already like how he's shaping up. And I'm sure that when he starts to develop that, you know, I will encourage him towards a sport that is like his makes sense for his body type. I think that's how it happens as a kid too. Like sometimes you just get lucky, you fall into the sport that you probably were built for.  And I think that's kind of how it happens, right?  You know what I'm saying? Like nobody has real experience. You guys just say, let's play basketball. And all of a sudden like, you're hella good. It's like, now you fall. I like this. Yeah, I like this. You like it because you were good at it naturally. And then you develop that over time. You know, it's crazy about that besides the fact that you totally could have been a professional athlete or one of the best in the world. Unfortunately, you missed your calling.   But here's the crazy thing about this is they're now showing, they're now showing in studies clearly that young kids do better at a specific sport when they play a lot of different sports when they're young. So the old wisdom was if you want your kid to be a great soccer player, you have them play soccer when they're young. Focus on soccer. That's all they play all the way up until they get into college. Specialize all early. What they're showing now is the kid that plays soccer, baseball, basketball, swimming, track as a little kid. And then when they get up into like high school-ish, then they start to specialize. They do better at their sport had they, because they did so many different sports. Well, remember we had all the variables. Yep. And that's the thing is you don't get exposed to all these other variables of movement when you're just specializing that early.  So yeah, that's why, I mean, my kids are in gymnastics. They're going to go into something else. The greatest foundation, by the way. Yeah, I agree. It's just purely just focus on proprioception and control and body awareness. And I think you can specialize later. That's it. If you can take a, I can't help it. I love watching your boys already the way they can control their body in space already. Was Courtney an athlete?  She was like into volleyball and all that, but like the competitiveness was like she just, she could just quit, you know, like, because she didn't like any of the politics stuff and just was like, ah, whatever, I'm out. Like wasn't even like, didn't even give it a thought. So she just looks at it different than I do. Are your wives competitive? Are they competitive? Jessica's not. She's competitive very with herself, but not with other people, but with herself, she's very competitive. So she would, she would have been good for individual type sports. What you call it, right? Is Courtney competitive at all? Or is it just you? Oh yeah. No, like I'm, I'm definitely very much more competitive than she is, but she's, she's definitely athletically gifted. I think that's what's frustrating for me because like I'm always trying to get her to do something like active and like, we're actually trying to find something together like maybe even tennis or something. So it's like we can have something active to do together and like, and so like, I'm like kind of pulling her in that direction, but she's just not necessarily like motivated like that. But your kids got the, I'm going to ask you because your kids obviously got the, the, the sports gene. Yeah, it's there. Like, it's really going to be interesting to watch Max because he's not, he doesn't seem to be that way right now.  So like we're both like super, super competitive. So to think that maybe he doesn't get that would be really weird, but he doesn't seem like it right now. He's got a lot of time, dude. Right. I mean, it's still really early right now. We're not, we haven't got any interest right now, but I mean, I can't help it. You watch like all these, these like documentaries on these super athletes. Yeah, but that's the super athlete. Yeah, that's the thing. I know. Bro, that's why it's like the 1% I do, I'm so like weird like this too. I like I leave like, like like trails of the golf club, like laying in the lake in there. Just like that. Yes, I do. Right. Put the football in this. You play basketball hoop on his way. Oh, bro. Like the trash. You play subliminal music while he's sleeping. Always dude. You leave basketball running on the TV all the time. Like, I mean, he's like at least like aware of it. Like it's really cute. Like, so we last night, we were hanging out before a bath time and stuff like that. And the lawyers were playing. So I was like all in the game and he wanted me to take a bath with him. And I'm like, I don't know daddy's watching the game. Oh, put it in the TV and they're in the bath. And so he gets Katrina to put the TV in there to get me to come up there and then puts the basketball. Oh, for you. Yeah. He's smart.  No, he's definitely. He understands that. No, he's definitely smart. Yeah. My daughter, well, cause I have the two younger ones. So I don't know yet, but my older daughter is the, she's the ambitious one. She's like ultra super. Yeah. To the point where I am very careful with like, like I've told you guys, like they'll have a contest at school. They just won contest for how far they could get. It was like this math program. The kid that got the furthest one, I don't remember it was like sticker.  It was like some prize. I pick her up from school. She's like, go straight home. I'm like, what? We got to stop by the grocery. No, go straight home. I got to win this thing. We go home and she goes nuts. It's awesome. The next day I'm like, did you win? She's like, yeah, I got first place. I'm like, how far did you get? She's like, I got to like, I don't remember what it was like page 63. So I'm like, what was second place? 12. I'm like, honey, you don't have to win by that. I would love that. I would love that. You could have got 80. No, no, no, no, no, no.  She'll stress herself out. I got to pull her back, you know. That's awesome. Yeah. Well, dude, so I brought that up with Ethan when we were first kind of playing soccer and all that. And like he was like going through it. He was the kid that was like out there, you know, watching butterflies and was grabbing grass and like throwing back in the middle of the game. I was losing my mind. And I was like, this is not what I was anticipating. This is not the vision I was seeing, you know. Well, look at him now, though. Exactly. So that's why I'm trying to give you a little hope. No, you are giving me hope. Because I totally picked your Macs like that. Like, because we're going to put him in probably like soccer or something this summer or whatever. And I'm like, dude, I know what's going to happen. I'm going to put him in there.  You just wanted to fight with sticks. And, you know, he's probably going to want to hug the kids and make friends with them and stuff like that.  Yeah, I love the quirky stuff for sure. Yeah. So it's like, like my oldest, you know, he got into robotics.  I'm sitting there in these robotics tournaments and all these tech dads. Like they're super smart. Like, and I'm like, no, I don't know any of this stuff. But I'm like, totally got into it because it was my kid, you know. Yeah. So we got a shout out, Justin. You mentioned somebody that you wanted. Yeah. It sounds like a great page. Oh, yeah. That was great. Like dad jokes. Like, so there's like tweets and also posts on Instagram and they're just always hilarious and fire. So dad says jokes. Dad says jokes.  They're hilarious. Speaking of dad stuff, I want to ask you this, Justin. You were the guy that skipped breakfast every single day. Now you eat it consistently. Yeah. What have you noticed? What are you eating? What's going on? Yeah.  But for the most part, I'm not going to eat it with taking protein shake. And so I'll do like, I'll do the Legion whey protein.  That was a lot of calories, but and I felt it. But no, well, it's great about the whey protein though that Legion has. It's the only one that doesn't destroy my, my stomach and like make me feel that like, you know, rumblings and gastrointestinal kind of pressure so why is that? Okay. So I agree. Okay. So I, so both you guys feel that same way about the, I take, I use every other way just to kind of, it upsets. It's not the way them. It's not. No, no, no. It's not. I think it's the sweetener. Yeah. So Legion doesn't use artificial sweeteners. They're sweetener. There's a sweetened naturally with, I think Stevia. Okay. Stevia or monk food or whatever. Yeah. So, you know that aspartame, sucralose, one of the more common complaints that people have about those, is it messes up their gut. So I'm one of those people, I could do some sucralose, I could do some aspartame, but if I push it and messes me up. And there are studies that suggest that they do have an influence on the microbiome of the gut. So you may be sensitive to those sweeteners. So because it's sweetened naturally, that's got to be what it is because it's way interesting. I mean, it's quality way. Yeah. You know, so it's high quality, but you've had other way that messes you up. This one doesn't. What flavor do you want? So I do the chocolate peanut butter. Okay. I like vanilla. I like vanilla because then I can mix it with almost anything. You put berries in yours. I do. Well, it depends. So the last one I just did, which was just two days ago, I did peanut butter and a banana inside it, which is one of my favorite. And then if I do fruit, I'll do like blue. I like a banana blueberry spinach. If you've never had that, that's a bomb mix. Wait, spinach? Yes. Take two cups of raw spinach. Well, the... Two cups of raw spinach. Take a cup to a cup and a half. So obviously it's not for the flavor, it's for the fiber and all that stuff. Yeah, but it tastes bomb. It actually tastes... It's a great way... Weird. So, yeah, I mean, we've talked about this before. Like, one of the things when I meal prep, I don't prep a lot of veggies. Because veggies just...  Gross. Yeah, it's just gross. So the only veggies I get consistently is the dinner that we make at the night time that Katrina makes and I'm getting in there. Or if I, like, blend it in my shakes, or I do green juice from Organifi. So I try to be aware of that when I'm not getting enough vegetables in my diet. And that's when I'll make that decision to make that smoothie. But it tastes... Blueberries, banana and spinach with a vanilla whey goes incredible. Wow. It's a great taste. Okay, I'll try that. You know what I used to make? That was really gross. That was a shake. You guys want to know? I used to blend... Chicken. Chicken. I remember trying that. I used to blend... What was wrong with you? Chicken and water. Bro, I was insecure kid. I just wanted to build... I didn't care. By all means necessary. Who did that first? Because I did the same thing when I was like in my late teens. I remember it to bulk. I was like, hey, you got to get more. And I remember seeing somebody do that. I'd boil chicken breast. I would boil chicken breast. I think I'd put raw eggs in there too. Eggs. I would do... I did eggs. Just chicken breast. Lumpy sludge.  You don't even try it. You just go. Just open your throat and make it go down and don't taste it. It was chicken, eggs, milk. And you're ready for this? This gets worse. It's going to be real bad. Sometimes. Tuna. No. No. You know the irony that is? You know what's funny? Here we are. We're like, like this extra 500 calories of stuff in there. If I would have just taken two days off of the double days, seven days a week, Jim, I would have had twice the results. I would have gave better recovery for my body. I wouldn't have had to drink that sludge. If I just got down properly.  This is dysfunctional. That's all funny. Yeah. What do you know? Hey, real quick. 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What are the best bracing, breathing cues for deadlifts that you've taught clients in the past? Yeah, this is actually a good question because I would say squatting and deadlifting, this is probably most important. Bracing and breathing is probably more important for those lifts than other lifts. No, it's not. That's not important for the lifts. I'd put overhead pressing as equally. Yeah, there you go. Things where you really need to... Very exposing the lower back. Yeah, where you need to really stabilize your core. So the way I used to teach it as I would tell a client to breathe in, take a breath in.  Or, if this is too hard for you, when you breathe in, brace, as you lift the weight, you slowly breathe the air out through the back of your throat. So it's like this. On the way up. So it's like this braced breathing out and yoga, they call it, I think a Ujai breath, I think is what they say. Then when you come down to the bottom, you put the weight at the bottom, take a couple of breaths and lift it. It's easier with a deadlift because you have that pause on the floor. And what that does is stabilizes the core. It helps brace the core. And that breathing in creates internal stability that protects things like your spine. So I think what I would add to that, and Kari said, your guys' experience, this is my own personal experience with getting better at the deadlift. A big part of the bracing and setup and keeping brace through the movement for me was actually learning to take all the slack out. Slack out of the bar. Slack out of my arms. Tighten everything. Slack out of my hamstrings. Learning to get all the slack out. So everything was rigid and tight. And then the last thing I had to get rigid and tight was to brace my core. So I feel like if you tell someone to brace your core and squeeze your abs or pretend like you're going to fart, they get that kind of... I mean, it's a funny cue to tell somebody, but you tell them that cue and they try and do it and they can feel... I don't use that one. That's a good one. You never use that? Really?  No, I would always pretend to punch them in how they would brace, but... Yeah, I use the cues like that. But I think my point of making, though, is even if you understand how to kind of tighten your core and your abs a little bit and there's slack in the bar, slack in your arms... No, you've got to get straight. Everything's got to get straight. Then what happens is you start to go that little bit of slack comes out and then you forget about the core being tight and now you relax. So once I got to a place where I could learn to take the slack out of the bar, learn to get my arms tight, get my hamstrings tight and loaded already before I even go, and then the last cue was to tighten the core and then rip. That made a big difference for me with... Yeah, I would spend a good amount of time getting the body fully tense like that, but in an isometric position first to get them to be able to calmly breathe through that, but also to some of those cues you mentioned, like breathing in through the nose and then exhaling and I would like pushing it through the teeth and I don't like, that was always just something that made sense to me like as I'm exhaling out. So it's still keeping that tightness there and you're not giving this like open, relaxing kind of exhale. It's a very much of a tense exhale. You know what I like about this is that you find the importance of this in different practices like martial arts. Yes, I was just going to say so martial arts through the key eye, right?  So if you're doing like a single then holding your breath is okay but if you're doing reps you probably want to breathe out through the back of the throat but back to what you said, Adam when you grab the bar and by the way, I was helping Max Lugavere with this. So he just started deadlifting. He's always had kind of a back that was a bit iffy so he's doing a trap bar and he's been sending me videos on his lifts and that's the number one thing I had to tell him I said hey, first off, pause at the floor.  Yeah, and I love that spend that extra bit to engage the lats. The lats. Yeah, because then you get even more support that way as well. Now what's interesting about all the stuff that we're saying is it does two things simultaneously which is pretty awesome. One, you're stronger. You can lift more weight. Two, it's safer. So you're actually stronger. You can lift more and you've reduced your risk of injury and that's a great combination of things that you get from this. Next question is from Droggy12. How do you train around a sprained ankle? Only train waist up sitting or is it okay to do leg curl or leg extensions? I guess not training the okay leg only so there is no imbalances going on, right? Okay, here's why I like this question. This is one of those things that if you had asked me this 15 years ago, maybe even 10 years ago my answer would have been completely different. And now we have data showing and it makes sense. Probably lean on safety a lot more. Well, now we have data that shows and if you actually look at the data and then think to yourself why this makes sense it makes plenty of sense. So first off let me kind of explain the question. First off the question is I have a sprained ankle should I just train upper body or can I just train lower body by using leg curls, leg extensions so I take the ankle out of it and then the second part is I should avoid working or strengthening my strong leg, right? Because otherwise I'll create a large imbalance. Okay, so let's answer the first one. Number one, no, you can definitely do leg curls and leg extensions to continue to strengthen the quads and the hamstrings plus although most of the strength and muscle building effect is local there's also this kind of systemic effect and the further away you get from the muscle that you train the less this effect has on other muscles but the closer muscles the better effect. So believe it or not working quads and hams through leg extensions leg curls will actually also help prevent atrophy in the calves, okay? Now to the second part of the question should I not exercise the strong leg in the past I would have said yeah, don't strengthen the strong leg you'll create a larger imbalance now we have studies that show that when you have a leg that is injured or an arm that's injured and you work on the opposite arm that's okay you actually prevent atrophy to an extent muscle sparing sort of you have a muscle sparing effect on the side that is injured that's the trippy part that's the weird part and evolutionarily this makes sense that you get more atrophy if you did nothing than if you did something so I now tell people go ahead and train the strong side and when you're other first you're gonna have an imbalance no matter what when you when that side is out of the cast or whatever you're gonna have an imbalance but you're probably gonna get out of the imbalance faster by strengthening the whole body avoiding that side than just avoiding everything or because you thought like I mean rationally you thought like there'd be such an enormous discrepancy there because of like you'd be strengthening that one arm like exclusively not knowing like and I didn't know that so I saw those studies as well like it really do produce like muscular development and strength the other arm that you're not even using which is just trippy it's weird but it makes sense it makes sense I think the only thing I'd add to this is to caution the person as you come out of the ankle sprain the mistake that I because I've been injured a lot and then come back from that is progressing so fast once I feel better right like feeling like okay good my ankle is better so now I'm doing the box jumps the lateral ice skaters they're doing all this stuff like explosive right away instead of like taking baby steps because one of the things that was tough for me as a young athlete and like you're just so ready to go as soon as you feel better is wanting to jump back right where you kind of left off and doing the kind of tedious like you know stability training on the ankle a little bit and the rehab kind of work that like all those little details make a huge difference and I think in the recovery process and not re-engering yourself versus going right back into like the same exact you know what the thought process is because I think that's such a good point you made Adam or that you articulated because I was the same way I think everybody is I think the thought process is if they move forward faster they'll progress faster they'll get out of you know they'll heal faster that's not true when you injure something and it's in a cast first of all muscle memory is profoundly powerful and it's a real thing and for anybody who's ever broken a leg or an arm you take that cast off and you look at that leg or that arm it looks like it's not yours anymore the muscles gone but even if you don't work it out you just start walking you just start moving the muscle comes back super fast so muscle memory is a real thing it wasn't moving you weren't doing anything with it it doesn't take much to put the wheels in motion and in fact doing too much will actually slow down the process oh yeah so you're better off going slow and then get you injured again you know we see this it's so crazy how science has evolved sport science has evolved in just our lifetime alone because I've been playing and then watching basketball most of my life and we've really got it down to like that science now like you'll watch like a and you always have like a person who doesn't know doesn't understand this they're like why does a coach limit their minutes so much like their back I would just watch them do a 360 dunk and they're playing yeah he's fine like why can't he play the game back and like and we've got it down like to this like the math of like okay athlete recovered from an ankle sprain we play them 21 minutes for the first game we're an athlete that can normally play 40 something minutes we limit him to 50% of his volume then he gets to you know 75% of his volume and it's like we ease them back into that I mean we just went through that with Clay Thompson Clay Thompson completely rehabbed for the Warriors for an entire year he's back to playing back practice he's playing full games but the coach wouldn't even allow him to play whenever the schedule was back to back games until the end of the season. Now you can monitor stress and there's all kinds of like handy tools and things plus not to mention a lot of like the rehab like that we've learned in terms of like blood flow restriction and like isometrics and like ways of actually therapy red light therapy like a lot of these new sort of techniques and modalities that I didn't know when I played sports I wish I would have known but like to be able to kind of take you back to full even better equipped going back in stronger you know it's so cool about what you guys are saying is that it wasn't that long ago it was only a couple decades ago where if an athlete had a major injury everybody's like he'll never be the same again. It's like a death sentence. It was and it's because they didn't understand what they understand now. Now you have athletes get injured and rarely is it eventually come back and they're doing good and it doesn't happen they don't get re-injured whereas in the past oh his knee there goes his knee again oh he's going to hurt his knee he's got a tendency to hurting that particular knee because he didn't understand this pretty wild. Next question is from Kay Pickerel 393 how do I increase protein but not fat? I have to oh sorry Doug they're trying to hit their protein goals but always exceed their fat goals sorry I just have two thoughts around this right out the bat like this they're clients that get and I think this stems from the late 90s fear of fat yeah the fear of fat still and I'm guilty of this even as a trainer coach like you know prescribing chicken breasts you know and tilapia you know what I'm saying like it was like we were prescribing these like pure protein yeah high protein meats that were super because like you get you only get one gram of fat for every I think what is it how many grams of protein for a chicken breast it's really yeah it's really really low and so you could easily do that through chicken breast you could do that through white fishes but the truth is what I found was instead of being so hung up on the additional say 20 calories or 30 calories that you get by having a higher fat maybe food like it's chicken thighs or salmon instead was mitigated in the health benefits that you got from those foods the healthy fats that came with that protein now do I think you should add you stick a butter a bunch more oil maybe into the diet like that's not necessary like hyper fatty meats yeah or like tritip yeah tritip okay that's that's an extreme example but I'm telling you right now if you're following your breakdown of like your macros that you're trying to hit and you need say 20 grand let's say 25 or 30 more grams of protein in your diet and you're like man but I don't have enough room for any fat I need to find just go have two scoops of whey protein powder you've been far better off having you know six ounces of chicken thighs you know 30 calories and going 30 to 75 calories over your calorie intake eating that whole real food and the benefits that you get from those healthy fats like I agree with you yeah cause you could go chicken breast you could go turkey breast you could go flank steak you know these are all tilapia but I agree with you Adam I also think when you're looking at your macros now you can go I get that right 80% ground beef or whatever right yeah I'm glad you pointed sausage cause yeah you sausage you could go like you got 20 grams of protein you got 20 grams of fat right I get that but you go relative you know you go with the other cuts you know chicken thighs are delicious first of all the the enjoyment of eating chicken breast versus the enjoyment of eating chicken thighs is night and day and it's not that much fattier it's not that much fattier so I used to tell clients versus that tastes better otherwise you're choking down chicken breast that's a nightmare I would get clients would eat it with water because they had to like try to swallow it cause it was so disgusting having a juicy one it's always so dry yeah it's listen if you go this is what I finally figured out with my client you go 100 to 200 calories over your calorie target for the day and you do it through healthy fats and proteins like through meat it's not a big deal you're fine you're totally you know when it matters is like your pre-contest when you got to count every single calorie I tell you what bro even then I actually threw that out yeah I did that's why I used to I used to mock all the all the bodybuilders I competed with that would like get their tulapia out and I was still eating fucking ribeyes and still yeah you guys are crazy you really think 30 calories is the 30 calorie difference is go for a walk if you really think it's heavy have your go have your eat it standing walk right afterwards and then enjoy that food that and to me especially when you're talking to a client right you're right to a competitor okay maybe that makes some sense when you're trying to cut every calorie possibly can but I didn't I mean I had there my show I never went tulapia I never went chicken breast all the way up into stage so I always what was your steak your red meat source preferably ribeyes um what would you do for ground beef 90 95% yeah especially early on I mean again you like let's say I'm I'm like four weeks out from show I'm eating ribeyes I'm eating I'm eating ground beef with all the fat in it plus I think like I said you know I think it's better to trade a little bit of carbs for that because if you need to right yeah go over by 200 calories on your on your diet in within you know through whole foods and that is not going to put a pound of fat on you it won't it just won't do that and I and some of that we understand like this is a problem too with the whole you know the law thermodynamics conversation all the time where it's just I can't figure this out I've never been able to figure out exactly what it is but there's something different whether it's your your digestive system agreeing with it better or there's added benefits that are in the micronutrients that you're getting from that the law of thermodynamics is still real but you're talking about and the reason why it's weird and the reason why you have people on either side who make the argument that you know calories don't matter which is also wrong is that the foods that you eat definitely affect the other side of the equation which is how many calories you burn and I think eating whole natural foods leads to a metabolism that tends to burn more so it's not that thermodynamics throughout the window that's physics that's always going to exist but I I've witnessed the same thing with myself Adam I think it changes the calories outside of the equation right so that's that's why and I think that if you're like from an accuracy standpoint if I'm taking a chicken you know chicken thighs or a cups of rice or sweet potato and I'm putting it on my scale I'm weighing it the accuracy of the calories on that is far greater than a protein bar a protein shake a package lean cuisine meal these things that FDA gives them 20% yes there's 20% wiggle room and you have to know that if it's a a product that is that is being marketed as low calorie low fat they're going to use all that they're going to go the other direction it's it would behoove them to be 19% inaccurate it'd be smart it's smart business so you bet they're asked they're going to go that direction so you already you're probably already if you're eating anything packaged or boxed or processed you're already probably under you're already under reporting by 19 to 20% every day anyways so instead I would tell a client like you know what eat your steak eat your chicken eat your extra 10 grams of fat or 100 100 calories and eat it through whole foods you're going to be ok next question is from Loki Ranzo what do you hope mind pumps legacy will be what a great question what a great Genghis Khan we better get started here I'm ahead but it's not that far I think for me what I would what I would hope and dream for is that we have taught a generation of people in the fitness space that you can be successful by selling the right ideas by having integrity that's what I hope I hope we could prove that the model doesn't have to be lie compromise integrity false promises that's the only way you can become successful I hope people look at us and go hey they did it the right way they didn't lie they maintained their integrity they told the people the truth and look they're successful too so I'm going to go that route as well because I feel like that'll have far reaching effects in our space and I hope that sets a standard to where the consumer then is looking for that as well and starts to sniff out what the crap is that would be my dream I wanted to just carry on behind that beyond the four of us assholes I just hope that in 10 to 20 years whatever it is we can be removed from this conversation and the business itself continues on the overall mission of adding so much incredible free content and value shifting the conversation in the fitness industry I don't think that mission will ever really change I think there will always I think there will always be good information and bad information I hope that we're a beacon of light in that space forever and beyond all of us I mean when we started this even when you look at like everybody's Instagram handles stuff like that it's mind pump Adam it's mind pump Justin like it's the brand first and you know we've always said every time we like we scale this thing and we add more things to it part of the question that we always ask ourselves is can we remove ourselves from that and will it continue on without us and I think we've done a pretty good job so far of continuing to build and scale that way and so I don't know I think we're pretty close to a place where we could almost remove ourselves from the business and plug somebody you know plug three other dudes or chicks actually chicks would probably make the business explode we did that so three good looking girls that were spitting the same game we would actually be surprised by now if that was the case oh yeah it's just got a lot of controversy there fucking fact I don't care come at me I know so yeah that's I mean that's why it carries on beyond us that we keep it going I mean obviously I think all of us would say secretly a dream would be to see our kids but I mean I know better than to to wish too hard on that because I don't ever want to put too many eggs in that basket to see it impact you know even at our own family level like you know our own kids and what not but I really it's just like leaving that sort of lasting impact with people and to be able to reach out to communities that are non-fitness focused right I think that's the biggest one for me is really to just if we can somehow crossover into I guess culturally where it's a conversation that that leads outside of fitness of like you know there's other ways to look at this it doesn't have to be so daunting it doesn't have to be so rigid and intense and structured and it's accessible it's a lot more accessible just to your average person to find their way towards the right way to approach and handle and better their health and feel like they're empowered in that process I love that because I remember years ago when I was in the gym this is back when I was in the gym industry and they showed like the average member and what happens when they quit and if they join another gym and what the deal was and one of the things that blew my mind was that the gym business was they were just trading members there was a huge segment of the population that never would go to a gym and never considered signing up for a gym and then there was a segment of people that join quit go to another place and I remember thinking we're not reaching this huge percentage of the population what are we doing wrong and then I remember there were companies that come out that kind of tapped into that I remember in the late 90s or 2000s there was curves which exploded all of a sudden became the top franchise because they kind of tapped into that market so I love what you said Justin I would love for this conversation to move outside of the fitness enthusiasts the people who love it I think we've already done that I think that's actually a big part of the success of the business is that we have been able to I'm not saying that we have reached all those people by any means in fact we've probably reached a very small percentage which is still a massive number but I mean that's what when we came into the space the very obvious thing was that oh wow look at all the most popular famous people in our space the message that they're communicating is literally they're attracting other fitness enthusiasts and when you look at the general pop that are hardcore into fitness that only represents 5% of the population maybe so nobody was going after the 95% and so it was like oh my god we could sit here and get into I'm not going to fight over the people that want Lane's content Lane breaks down studies every day he's got a carbon app for us we like that shit yeah I like I think that's cool for me and so with that but none of my clients I mean for all the years that we train clients I can't even think of 1% of them that that appeals to and so I'm like those are the people that were paying me my entire career so I'm going to go create content that appeals to them that keeps them listening that makes them share that helps them out on their journey because I think that's a much bigger piece of the pie and so I think we're moving in that direction obviously big uphill battle I'll add something I'd like to inoculate the average consumer against fitness bullshit that's what I would like I would like to to get to the point where the average consumer can hear and smell the bullshit right away when they see the ad they see somebody say something like this is garbage this is crap because if we could do that then the rest is I think going to be easy because it's hard it's hard it is hard to sift through the crap it is really hard to decipher what is there's so much conflicting information so much politicized science so much bias that you know one guy one person says it's low carb this person says it's vegan this person says it's weights this person says it's yoga these people say beast mode this person says it's fat shaming it's like where do I go where do I even go what's the truth so if we could just inoculate against bullshit I think that would be amazing what do you think Doug yeah so I have to agree with everything you're saying I know Sal you're also very passionate about children and I feel like for us if we could somehow in some way influence children from the time they're going to school and to change their relationship with food and exercise and I don't know what this looks like but that's kind of a vision I have at some point being able to tap into that and to be able to make a difference from that level because I think what's happening with our challenges with obesity and so on really does start from that level I think we're doing that the right direction right now also and we have to stop saying bad words on the podcast no see so I was so I was just getting I got interviewed a couple days ago when this conversation came up about like talking to your kids about nutrition and I gave the analogy of like everybody's had that friend or family or somebody that you know that's like a Bible thumper they fucking are so annoying right they grab the you know just like telling you why their religion is so good and like and it's like that is not converting anybody by doing that and that's the same thing with like fitness and nutrition like the the answer to getting the kids is to getting the parents is to influence them to make fundamental changes in their lives that they become the shining example for the children because we can give them all the tools and language to say shit to their kids but if they're not living it it doesn't mean dick if they see their parents come home with Jack in the Box twice a week they see them skip workouts all the time like they're not going to be inspired to do the same thing but if they live and they exude health and fitness all the time it's automatic it's automatic they don't got to teach it you ain't got to have the conversation the food isn't in the house they see your behaviors and eventually they grow up and get older and then they sort of see other parents and other people and they see what their parents are like that is the best way to evangelize this message to children yeah I've never had success imposing my opinions on health and fitness on family members never I've only ever had success by being the example and then them coming to me that's right and they'll come to me like yeah you got so much energy or man you look great or what's going on what are you doing and then I'll give them a couple tips but it's never worked the other way it'd be the shining example that's it to me it's just like the religion thing it's so funny to me it's like you got people like selling you on why their religion their god their way is so amazing it's like bro like if it's that great you should be able to live it and I go damn what do you got that I don't got yeah I mean that's the same why are you so happy yeah what is it you're doing I want a part of that and that's the same thing for parents with their kids look if you like Mind Pump 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 all of us on Instagram so Justin is at Mind Pump Justin you can find me at Mind Pump Sal excuse me Mind Pump to Stefano that's the old one that got canceled and then you can also find Adam at Mind Pump Adam today we're going to teach you everything you need to know to build a strong well-developed chest when I think of weak points and areas that I struggled with developing for a really long time chest was up there with the yeah it was for me it was for me for sure I got more caught up in the weight I could lift versus how I was developing my body I think it's one of the most challenging muscles to develop for most people because the form and technique