You are listening to Mind Pump, the world's number one ranked fitness health and entertainment podcast. It's true, we're number one. Yeah, we're number one. Now this episode is a Q&A episode, so we answer people's questions about fitness and health, but the way we open the episode is with an introductory portion where we talk about current events, stuff that's happening in the world. Talk about our workouts. We mentioned studies. Sometimes we mention our sponsors. I'm gonna give you an entire breakdown of this episode so if you wanna fast forward or skip certain parts, you totally can. By the way, if you want a detailed rundown of what happened in the whole episode, go to mindpumppodcast.com and you'll see timestamps and you can go right to what you wanna listen to. But if you wanna have fun and digest us the way that we are meant to be eaten, start from the beginning. Yeah, get those nutrients. Here is the breakdown. So we start out by talking about Justin's poor sleep. He's got puffy eyes, poor guy. So tired. He's gonna be trying Brain FM, by the way, see if that helps out. By the way, Brain FM is this amazing app that you can listen to certain sounds that elicit brain waves that are conducive for sleep or meditation or even focus.  Then we talk about a show on Netflix called High Score. Great show that let us down a path of reminiscing about old video games. Then we talked about Justin's Choose Your Character post on the mind pump Instagram page. Super Sal. He made fun of me. That was really nice. In fact, he wore my really short shorts which are now back in style. Jokes on you guys. Man, you're always ahead of the Kurd style. Now, Viori makes some amazing shorts but they make lots of athleisure wear for both men and women. These are comfortable clothes that you can work out in but you can also go out in. And Viori is one of the only companies we know of that has a lifetime guarantee on all of their products. That means you could buy the pants or the shirts or whatever, wear them for, I don't know, five years, take them back and get a refund. Isn't that crazy? Anyhow, here's how you get the mind pump discount. You get 25% off, by the way. Go to VioriClothing.com. That's V-U-O-R-I clothing.com forward slash mind pump. They have a brand new fall collection, by the way. Go check it out. Then we talk about the supplement called Nero Effect. It's for your brain, makes you think sharper. And organ complex. This is a supplement that is organ meats but in pill form because, you know, liver, heart and kidneys taste disgusting. But you want all the nutrients. So the company that provides both of those is Paleo Valley. They also make amazing meat sticks. Their focus is high quality nutrient dense products in pill form or food form, like bars and meat sticks. Again, I mentioned those because they're grass fed and they're delicious.  Here's what you do. Go to PaleoValley.com forward slash mind pump. Use the code Mind Pump for that discount. Then we talk about how KFC is no longer finger licking good. I disagree. Kind of makes me sad. I always lick my fingers when I go there.  Then we talk about a friend, Jujimufu, appearing on American, what is it called? Ninja Warrior. Ninja Warrior, that's it. Thank you very much. No problem. Then we talked about the Attila Gym in New Jersey. Our heroes figuring out ways to stay open. Yeah, buck in the system. Stay strong, guys. Then we talked about the PPP Loan Fraud that's going on all over the place. I talked about a study that Men's Health posted that talked about resistance training being more effective than cardio. Then we talked about Deon Sanders on Barstool, which is kind of cool. Neon, Deon. Then we talked about Adam's Dog. Mozzie has an eye infection. Send your prayers, please. Then we got into the questions. Here's the first one. This person says, what's the best way to keep muscle while losing body fats? We talk all about that. The next question, what's the deal with smelling salts? Do they actually make you stronger? How do they work? The third question, this person wants to know how often they should be doing mobility work because time is of the essence. And the last question, this person's been tracking their diet and their food and their calories, proteins, carbs and fats and is not feeling very good mentally. Wants to know how to transition out of that. Also, four days left. One, two, three, four. Four. And this sale will be over. I'm talking about the Maps Performance Sale where it's 50% off. Maps Performance is a workout that includes both traditional and non-traditional functional exercises. So this is what it produces. A physique that is muscular yet balanced and mobile. In other words, you'll look good but you can also move good.   It's important. Functional training, athletic style training combined with traditional barbell dumbbell exercises to develop amazing physique. Oh, by the way, if you don't have access to a lot of equipment, if all you have are dumbbells, you can still follow Maps Performance. We added a home gym mod to it. So now there's no excuses. Anybody can follow the program and reap the benefits. Again, it's 50% off. Four days left. Here's how you get the discount. Go to mapsgreen.com. That's M-A-P-S-G-R-E-N.com and then use the code green50. That's green50 with no space for the discount. Justin. Yeah. You have such a nice sleepy face. I droopy eyes, bags under my eyes. Yeah, but I don't know, it makes me wanna like hug you a little bit. Maybe put you in a blanket. Yeah.  I get like, I don't know, like I wanna cozy up to something. I'm just like, I'm here but I'm not like all the way here. Yeah, what happened? Why are you so sleepy, dude? I don't know. So, I mean we've been obviously all over the place with where we're staying these days and whatnot and so we're at this hotel and the first night I was there, I didn't have a problem because this weird like sort of electrical noise was just something that kind of drowned it out and I just was able to pass out but I figured out the next day what it was. We're right next to these elevators and there's like an electrical engine room right underneath our room. And so like every five to 10 minutes we hear a and then it just like repeats and I heard that all night long and I just, I couldn't get out of my mind like just ignore it. No, I couldn't ignore it. I don't wanna see Justin break, Adam. No. Because I feel like- Are you back there tonight? Yeah.  Oh yeah. I totally forgot about that. You know, do you have a speaker? Do you want me to bring you one? Yeah, I have a little speaker. Yeah, maybe you could play it for the whole room and then everybody could just, what's that? And so now here's the other thing too, right? So I mean, I'm glad I found this place because it's really hard to find right now because everybody else has been evacuated and so everybody's like occupying all these places but this place had enough space. I could bring my dog. So everything, the layout's great but also the AC is only in the other room with the pullout bed for the kids. So it's right next to them and they freeze so they turn it down at night and we don't have one in our room and it's walled off so I have like a little fan but like, so around 4 a.m. too, like it gets like swelteringly hot in our room.  And anyway, that's my job. Well, you are in charge of the family so you can switch the rooms with the kids if you want. Yeah. Hey, do you guys want the big bed? Yeah. Oh my God, yay! Yeah, I know, right? They'd be like champions, maybe I will do that. Yeah, dude. Oh man, I don't want to see Justin crack, dude. It's getting close, yeah. So if I have a moment on here, you guys know why. I don't want to see Kong come out. Did you guys watch that? Have you guys seen that speaking of Kong? There's a series on Netflix. I've only watched two episodes but it's really entertaining. It's called High Score. Oh, I saw the preview of it, but I haven't watched it. So it's all about like the history of video games and how they took over and how they grew. I'm sick. It's so cool. So I did not know this. So Donkey Kong was one of Nintendo's first big hits. This is when they were making arcade games. They got sued by Universal Studios because Kong, because it's King Kong. And they said, oh, it's King Kong. And so what they did is the makers of Donkey Kong got a team of lawyers and they ran all around America and other countries, finding other businesses using the word Kong. They found like a Kong car wash and a Kong play thing or whatever. Yeah, they get like dog toys named Kong. Yeah, so they brought that to the court and they basically said, look, all these people use Kong and nobody's going after them. They're just trying to squeeze this for money and they won. And that was how Nintendo was able to get a foothold. Catapulting them home. And really grow, yeah. So the holes, this is the best part. The show parts of it are narrated by the guy that invented or that created the worst video that's widely considered to be the worst video game of all time. Do you guys know what that game is? Is that the Pong back and forth? No, that game was sick. Yeah, that game changed everything. Pitfall, which what was it? Okay, so do you guys remember, did you guys have Atari 2600? Yes. Okay, do you guys, okay, think of like the worst worst game. I bet if I say. Adventure Island. That was pretty bad. That was a bad one. I know what you're talking about. That's the Pitfall one, or are they two different ones? No, Pitfall's different. It is. Okay, so the worst game, because when he said it, when they showed the game that he made, and he's like widely considered the worst game, I own this game and it was the worst game of all time. What is it? E.T. Oh, E.T., yeah, that was such a let down. Because you're like, this is after it was popular and the movie was out and everybody's excited about it. And you didn't notice. It was terrible. You didn't know what to do in the game. You're like, move around, he falls and you're dead. And you're like, what happened? So the story behind that apparently is this guy, Atari was crushing and they were making good games or whatever. And they got approached by the movie, what is it, the production company that makes E.T., I don't know who made E.T., or whatever. It's like MGM or something like that. Whatever. They approached Atari and said- Dreamworks or something. Yeah, we want to give you, I don't think Dreamworks existed. Yeah, probably not back then. We want to give you guys the rights to make the E.T. game, okay? But we need it done in two months. So back then games took minimum nine months to make. So this one, you know, the programmers who was super cocky, it's funny when he tells a story. He's like, hell yeah, I can do that.  Well, they ordered millions of copies of this game. It was the biggest flop in video game history. And then it led to Atari basically crashing because then all their strategy was flood the market with as many cartridges as possible and all the games sucked. So was this the birth of Nintendo at the same time? Well, Nintendo. Dude, okay, did they go into the history of Nintendo how long they've existed? Oh, it was in Japan. Yeah, but it goes way further back than I even realized. Doug looked that up, because it was like, I mean, way back towards the 19, I want to say like the 30s. No, you're right. There was like 40s. Yeah, like way back. Oh yeah, they had, no, I'm serious. Bro, they had secret video game technology that they did not let know.  Nintendo's not that old. No, Nintendo video game console isn't. But yeah, but the company itself is what I'm saying. I didn't even know that. So Nintendo, the company was, is gold. Let's wait to see the confirmation. Back check time, back check time, Douglas. 1889. 1889, like what? Is that mind boggling or what? So it was a playing card company, and it was this Japanese playing card company that made these cards, and then they got into the video game business. So I got one for you guys. It doesn't even make sense. So my buddy, my buddy still has this. It's great. And it's like his parents passed it down from their parents a game. It's like the first like their first version of a video game. So this is well before Atari, Nintendo, anything like that. And what it was, it was a football game. And it was a, it's like this cardboard box, and there's a light bulb underneath it, and it's football. So we're playing against each other. Your offense, I'm defense. And you have all these cards, and you, and you put your play down, face down, so you can't see it. And then I put my, then I put my defensive play down over, and then you, and then you slide the cardboard down, and then the light illuminates the play. And it has little lines of like where your receiver or you're running to go. And then if my defender lined up right with it, that's what yard line you stop on.  Okay, why does that sound like a super fun game? It is. That sounds awesome. We still pull it out and play it every once in a while. Dude, that, and remember the one that vibrates all the little guys on the top, so on the bottom it like moves and shifts the guys? So we used to have that one too, which is awesome. So they were talking about, do you guys remember, God, what was it called? What was the arcade that they had at like Oak Ridge Mall or all the malls? The brand of arcades. It wasn't Galaga, that's an actual game. It was like, we had special effects in our area. So they showed the arcades and how kids used to hang out in them. Yeah, that's what it was called. So in Japan, Space Invaders got so popular, they actually had a shortage of 100 yen coins. Wow. Because so many people were playing. Just constantly throwing them in there. Yeah, do you guys remember when you first got your Nintendo? Yeah. Oh, that was like totally the biggest thing for me and my brother. We had been like begging and pleading, doing extra chores and working for my dad and all this stuff just to get this Nintendo because we did have the Atari, but we saw like our friends that had the Nintendo and it was like so much better. It was not even funny.  They were playing all the Mario's and yeah. So you're saying Donkey Kong was the biggest. So I thought it was Mario, brother. Is that Mario? So Mario was in Donkey Kong. Yeah, he's the guy, the character. That's Mario. Yeah. So Donkey Kong King first and then Mario. Yeah. And then Mario. I thought it was the other way around. No, Aladdin's Castle. That's the name of the arcade. Do you guys remember Aladdin's Castle? No. Oh, that was the place. That's the place you went. You know, it's funny. So when they're showing the video games. So my kids obviously are obviously a lot younger than me. So to them, this is all like. Obviously. Yeah, no. It'll be weird if they roll with me. I'm glad you stated that. I had a child before I was born. For the audience. Wow. Yeah, we defied the law. Clarity is good. My kids are watching this and oh yeah, there's Aladdin's Castle up top left. Look at that. I remember that. So that's not a brand of, it's a brand of an arcade. Arcade is what I meant. Yeah, okay. So anyway, my kids are watching this. And to them, it would be like me watching, you know, when I was a kid, World War II videos. You know what I mean? Dude, that's hilarious. So they're watching it and there's old clips of like the malls and kids hanging out. And my sons watching this and I realized just how strange this must be to them. Of course, they're commenting on the style. My daughter's like, why are their hair so big?   And then my son's like, why is everybody just like leaning up against the wall and like not doing anything? I'm like, cause that's what we did. We didn't look at our phones. Lean on the wall. We all hung around each other. And you looked at people. We would just sit there and talk to each other's faces and not do anything, dude, and hang out. You know what's funny though about like Nintendo and the, so I tried to get my kids all into it cause that's like nostalgia for me. And so we're playing Mario and I found out like on YouTube, there's this whole thing where you do runs like as fast as you possibly can. I've done that. Yeah. And so we started to try and do that. Do you remember how hard the physics are with Mario? Like if you get really into it, like you're trying to go for speed, like it really fucks you up. Yes. I got to the point where I could beat the entire game without dying in less than, I think it was like 10 minutes. What? Yeah. Because there are, there's there's all these shortcuts and warps. Yeah. Warp levels and stuff like that. So like, I think it's the third level. You can warp to like level six. On the first Mario, you talking about Mario three? No, no, no, first Mario. Oh, I don't remember that in the first one. Oh, Mario three is my favorite. Oh yeah. Oh dude, my brother was so into it, dude. Do you guys remember Nintendo power? Yeah. Okay. So this was the magazine. It gives you all the secrets. So before that, Nintendo had like counselors that you could call in. Cause it's before the internet, right? Now you're going, they did. So I am a Nintendo counselor. Yeah.  He goes on YouTube. I can't get around this, whatever. And then the dude on YouTube tells him what to do.  And then they had Nintendo power. This is how into my, into what my brother was. You needed that for Zelda, dude. You couldn't find anything. My brother wrote letters to Nintendo power, got one of them published. No. Yeah. No, he didn't. He did, got one of his letters published. Please tell me you have that. He's got to have that. He has it. Classic. He's got to have that. He has it. That's rad. Yeah. So this is like a big deal. Yeah. And then they had Game Genie, which was, have you ever, did you ever play with that? Of course dude. So you can get like cheat codes. So what was funny about it was you started to learn that you could write your own codes and just see what happens. It was like anarchy, you know? Like you turn, I would get like all these like crazy turtles just falling from the sky in different colors and just like, I was like, whoa, that was crazy. Game Genie kind of ruined it. It did. If you think about it. Speaking of video games, Justin, you hit that, that Instagram post out, out the park. Oh yeah. And that was, so the audience. That was a fun one. The audience doesn't know, well, I don't know. Maybe they know now because we've probably commented on the page or whatever. But Justin organized that with Rachel, right? So I had found this thing on, like it was a viral TikTok and it was this dad that was, that someone did.  And the dad was, you know, mowing the lawn, a weed whacker, a hammer. And it was, it was funny. It was really funny.  So I totally stole the idea. I brought it to Rachel. I'm like, this is hilarious. We've got to get Justin to do something similar, but for, for Jim Bros or Jim guys or whatever. So, you know, she, she gets with Justin, they put together a series of all these and they shoot it. And then we're all talking about it. And you know, it'd be really funny is if we make Sal, a character in the game or we don't tell him. Yeah. And so we're all in on it, but Sal wasn't. So just, yeah, naturally. And I shared, I showed Rachel, I was like, listen, I've got this photo of Sal that I shared on my Instagram like two years ago that. Oh, the sexy one? Yeah. That he posted and then I had to. It was a good feel though. I'll be honest. I was like, I kind of, I could kind of get into this, this shorty short. Yeah.  That's the, and then the broccoli was a nice touch. I didn't know it was coming. So that was great. Oh dude, it was awesome. Carrying my supplement bag. Yeah. You've kind of so, so here's the thing that I don't know how I feel about this. Jessica. So Justin talks to Jessica and tells her he needs a pair of the shorts that I wore in that picture that you're talking about, Adam. Yeah. Yeah. So these are, they're short swim trunks. That's the style in some places. Yeah. In Europe. Yeah. And Laia, it keeps things free. Hey, no, the style is there. So I know we're razzling you.  Right. Yeah. I saw that. I was like, oh, Sal must be so excited. Here's the deal, bro. You've got nice legs and quads and hammies. Yeah. Put on them short ones and go to the beach.  Short shorts are in. Tucking your wife beater into your short shorts. I don't know how much that is in. I just tuck them in to it. Do that tuck in the wife beater too? No, no, no. I was just trying to be as accurate as possible. You gotta see the waist. That's why you gotta see how the waist tapers in. No, but so Jessica is like, hey, before you go to work, can you take this purse to Justin? He's gonna give it to Courtney because she wants this purse. So I'm like, okay. Knowing you wouldn't look inside because it's a purse. And inside the purse was the shorts that I gave to Justin. What is that about men? That's like, you're just like, ugh, you just kind of grab it. It is, right? I don't want to see what's in there. And you can't just hold it over your shoulder. You gotta just kind of like pinch it and like hold it away from you. You know, like the further away from you is like the more manly it is. We have to give Jessica credit. That was a brilliant move right there, very smart. She lied so good and so smoothly. Now I'm questioning everything like, yeah, I did not. Like she's really good at that. Yeah, I know. I know, I can trust her. So note to women, if you ever want to smuggle anything with men, just hide it in a purse.  We'll never look in there. But do you ever go to the mall or you're at a, you know, whatever and you see men outside of like a store or outside the women's bathroom and they're holding their wives and girlfriends' purses? Oh God. None of them are holding it properly. All of them grip the purse with their hand and just kind of hang it like. She is way out here. Just in case. Hey, I'm doing this as a, you know, for my wife. I feel like that's like the ultimate wife flex. You know what I'm saying? Hold my purse. Hold my purse, honey. Hold this box of tampons. Really? Yeah, yeah. Yeah, I'm not going to hold it the right way. I don't want someone to think it's mine. Yeah.  So, you know, Jessica always carries a purse. So she also has my keys and my wallet and stuff inside of it. So I don't put it in my pockets. I put it in her stuff. That's not much of a flex though. It's hidden in her purse, not a big deal.  No, I do the man-spreading. I just, you know, I don't want to sit anywhere. So just put it in space. Especially with the short shorts. Yeah, exactly. Just let them out. Show everybody what time it is. Air it out. Yeah. That's disgusting. Hey, so I got some feedback now for the Neuro Effect from Paleo Valley. So they sent two bottles of this new product called Neuro Effect and I've been using it now for about 30 days. Legit. Yeah, you mentioned that I think the last time, right? Did I talk about it already? I thought you mentioned it. So it's legit. So it's designed, it's a supplement, a natural supplement that is a new tropic. And so some of the ingredients include things like lion's mane, cordyceps, raishi. There's some organic whole, excuse me, coffee, arabica, whole fruit extract, which spikes something called BDNF, brain-derived neurotropic factor. So when you take it, especially if you combine it with caffeine, which is what I did, I do notice a different level of sharpness, especially after I've taken it for like a week or two. So Paleo Valley's hitting it out of the park a little bit. Now, is there anything different with this than like your typical Neutropic that you've tried before? I don't like synthetic Neutropics. So they're the racetim supplements like paracetam and aniracetam and all that stuff. I don't like them. They can feel a little stimulatory.  It's almost like forcing. Yeah, I usually end up getting a headache. That's, I get a headache for a moment too.  That's what he said. It's weird. He said it made my teeth feel funny. I could feel my hair growing. And then he got a headache. It could have been the cocaine that I smuggled in there. Must have been. And then here's the other thing. They're organ complex. I absolutely love it. And I'm having Jessica take it because it's high in the B vitamins and some of the other nutrients that you get from organ meats.  They're disgusting. I love supplementing organ meats, mainly for that reason. Yeah, it's hard. I mean, sometimes you can get creative and kind of work it into like burger patty and meat and stuff like that. But for the most part, it's so much easier to supplement. Yeah, here's what I do. I get the chicken liver. So I'll get like maybe two ounces of chicken liver.   Don't even notice it. Don't even notice it. Speaking of meat, did you guys see KFC is pulling back their slogan that they've had forever? The finger looking good. Oh, God. Why? Because of COVID. Oh, brother. Yes. Yeah, because of COVID. It's not like their slogan said sneeze everywhere. It's your own finger.  Yeah. Yeah. You know what I'm saying? That's what was happening. Well, they changed, remember when they changed their brand the first time? Oh yeah. What was, yeah, remind me, I remember. It was called, it wasn't KFC. It was called Kentucky. Kentucky fried chicken. Fried chicken. And was that to make people that are overweight happier or something? It was the whole like, you know, bad press about fried foods. Yeah. So you don't want to put fried in the title. Here's what I think. Well, it still stands for that though, right? It's literally what it is. Yeah, but now people just call it something else. They'll fool them. You know what I think? I think companies need to just be proud of who they are. Just own it. Like Mr. Salty peanuts, you know what I mean? Those fuckers don't, they're like right out with it. Salty. Eat this, it's hella salty. You know what I'm saying? Like, what are you, what are you going to? Yeah, nobody goes to J, nobody goes to KFC to not get fried chicken. Yeah, dude, you know what you're in for. If you're going to KFC for healthy food, you got more problems than the name of the food. Oh yeah. You know what I'm saying? Just, it should just be content and fried real big. Hey, did you, I was watching some weird thing. This is totally, well, it's kind of on topic related to, and KFC was one of the companies they were comparing. Like in other countries, you know that the size of the drinks and the serving size are actually all really different? Did you know that? Like ours is enormous. Right, like so KFC was like one of the examples and they showed like the popcorn chicken, the chicken buckets, like what their small, medium and large consists of. And then they did like this thing where they come, it was on Food Wars. So there's like a YouTube channel, I think it is, that it's called Food Wars and they do all these different things. And this episode I was watching was they took all these different fast food restaurants that are all over the world that are popular, like KFC and they compared them like to the US and like how they're, and ours are like crazy different. I mean, way, way different.  Same thing with the fried chicken, the popcorn chicken. It's all the culture, dude. America is a bigger, bigger is better country. And it starts with early culture because we had so much space.  They look like mini refrigerators, but that's what they use. Same thing in Italy with house sizes and stuff like that. And so we started with more land. We have more space in our houses. Our cars are bigger. In America, we eat out of buckets.  Here's your trough of mashed potatoes. Well, my family from mashed potatoes isn't even a thing in the other country. Oh, really? Only in America, the mashed potatoes in gravy is the thing at KFC. Well, that's like a staple here. So we go to like Sweden or somewhere. I can't remember where they were comparing, but you go somewhere else and you try and get. They don't even have mashed potatoes in gravy. They put vinegar and salt on their, you know, fries. Like what's happening? They have mashed codfish. No, they don't even have that. It's just not a part of it. It's just not part of KFC there. Why even call it that then? Change the name. Well, no, it's still KFC. There's still chicken. There's nothing in mashed potatoes in gravy in the KFC. It's like, I don't know, man. It doesn't make, you know, it's like, well, my family comes to visit from Italy or when they first would start to come, they would remark about how big the cars were. They couldn't believe it and they couldn't understand. They did not understand why Americans drove trucks. They thought that was a strange, why did they own a truck? Is it for work? I'm like, no, I just drive trucks. That doesn't make any sense. The utility of it, yeah, it makes plenty of sense to me. Everything here is just big, you know. Including our food, which is not, I know. He's speaking a big, have you guys seen our boy, Jujimufu man getting jacked? Oh, he's, dude, so I saw him last night on American Ninja Warrior. What? I didn't even know he was on that show. Did you guys know that? Well, he went through like maybe the first two obstacles and then he kind of got over the part where it was like on the rings and then he fell into the water. But I mean, he did a pretty good appearance. It was just funny because I was watching it with my kids and everything because they're really getting into parkour. And like, you know, that was one of the big bummers of this whole thing is like they've they were just starting to really get into that gym where they're like being able to do all these like crazy gymnastic parkour moves and stuff. And so American Ninja Warrior became like a big thing. Like they were getting excited about like, you know, maybe sometime they could compete. And then I saw Jujimufu on there.  Have you thought about actually exploring, you know, paying for like one of these guys that does that? Like if they're like to teach your kids? Well, yeah, that's what the gym was that I took. I know, well, obviously the gym is not open anymore. But have you thought about reaching out or finding somebody that trains for that? I mean, we've had dudes on the show that are in your neck of the woods. No, not yet. Like I think I would I would totally look into that. That's why I was trying to build things in my backyard and all that, you know, we'll see if it's still there. Yeah, you can go right now and dodge. I was going to say, it would take a jump to the fiery hoop. You only get one chance. Oh, we lost another one. You're up next. You know, if you know if Justin hires someone to teach his kids parkour, you know, for sure, he's going to take the same class. Of course he will. Oh, I'm in, dude. I've told you guys he secretly wants to do it. I know he's a hundred percent. He's great. But yeah, Mufu's getting it's getting jacked. Yeah, he looks great. He's a beast. Yeah, it must be all that natural stuff he's doing. Yeah, yeah, I saw him pull. I saw him pull like 700 on the on the trap bar deadlift like it was nothing, man. That dude is strong, flexible, total. Such an anomaly, bro. So you think he could go on stage and do well bodybuilding wise? Because he's amateur, local amateur. Yeah, yeah, yeah. It's I mean, it's that's so competitive. And because he's trained to be like a strength athlete and flexible, I like his physique. That's the kind of physique. Don't get me wrong. He's got a great physique, but he doesn't have a pro. A little more athletic than bodybuilders. Yeah, yeah, yeah. He doesn't have like the big bubbly arms and you know what they look for. His chest isn't there like no, he's got. Yeah, he's got a lot of area.  I know, I know, I know.  You asked a straight up question and I'm giving you a professional critique. Right. That's all it's like no doubt. How they judge all that is stronger and looks better than I do right now.  It's like it looks great. I would get crushed on a competitive sage right now. OK, so it's it's not me talking. It's like those dudes online that critique like models like this really pretty model. He's like her elbows two pointy. I don't like her eyebrows. And then you see Ben Pollock just pulling like an ungodly amount of weight these days as well. What huge and he's another good example. Right. Like he did OK in bodybuilding. Right. Like it looks like you do better now. Yeah. And same with Jujia. He's he's been training like a bodybuilder. So I mean I definitely wouldn't count either one of those guys out if they really decided to take bodybuilding serious for two years. If they actually decided to train to be a competitor. I mean a guarantee they would look here. Now here's the thing. This is for all those people out there that in some people that we know, you know, closely that we used to work with who say that the deadlift is not the best back exercise. OK, so the both of us look at the bag of those guys. Look at Ben Pollock's back and look at Mufu's back. Now, both of them did other exercises like pull-ups and rows and that kind of stuff. But they did a lot of deadlifts and that was primarily what they did. And look at their backs. Look at the thickness. I think Ben Pollock did a post maybe about a month ago or so of like a throwback to when he competed. And you know, he's got two guys on each side of him and he is back just dwarfs the two dudes that are in the same same category, same level. And he wasn't doing lat pull down. He was a powerlifter and his back just dwarfed them and it's all from deadlifts. That's why I think it's really funny when we see these these. I mean, it's all for clickbait, right? And I always try to remind people that like tag me in those posts. We get sent that a lot, right? Because we we tout the how important that the deadlift is for for the back so much that there's this this counter message that's out there right now from some and some smart trainers, right, that that want to break down the movement of it and be technical about, oh, it's not really a back exercise. It's a hip hinge movement. That's the primary movers. But that's just it. Sure, it's that. But the the isometric hold that the back is involved in and when you can pull four, five, six, seven hundred pounds like eight hundred pounds like these two guys can do, you're going to as a side effect, you're going to get a massive back. Hundred percent. Hey, so do you guys you guys know about that at Attila's Gym in New Jersey? Yeah. OK, so that's Ian Smith and Frank Trambetti. I want to give them. Is this the guy that's been fighting back and forth with being closed down? Yeah. You know, it's make it's infuriating to see that what the mayor there is doing to them. I'm just glad to see somebody fighting the system and everything. And here's why this is some of the reasons why I love America. OK, it's because of smart entrepreneurs. So he found a way and by the way, nobody is going to that gym who doesn't know the potential risks that they're going to have exposing themselves. They've done all the precautions. This is obviously they're trying to make an example of them.  Oh, so they just moved in. They just live there because they say they're going to put like a steel door on there now. What? Yeah. So anyway, it was just this fight.  So you know what he did? So it makes me so happy. He was able to register his gym as a campaign office. And now they because it's a campaign office, they can remain open.  Yeah, just to oppose the mayor, but here's a deal. If you want to go there and work out, you register as a member of the campaign and now you can legally be there. So smart. Isn't that wonderful? That is, you use your own tactics against them. Totally. I did not know that was going on. Oh yeah. I mean, just a brilliant, brilliant move on his part. And look, I feel so much for businesses right now, for people trying to do it legally, trying to do it the right way, who are not trying to lie to people. They're trying to be smart. They're trying to be safe. You know, it's at some point like we have to, I feel like there needs to be a bigger movement that really like emphasizes small businesses and really like helps who's been hurt the most. You know, as of late, I mean, these policies have crippled our small business economy. They're trying to take care of themselves. If they have no money, they can't take care of themselves. What do you want them to do? Go riot and lose people? So now we gotta depend even further on the government so it's a pay for anything for us? He's trying to take care of himself. And the members coming in know the risks and he's taking all the precautions. It's just, it's insane. Well, to pile on this conversation, did you guys see the guy who got busted for the PPP loan? So for fraud, almost a million dollars, like 800 something thousand dollars. More to come.  That's my point, right? Is that, you know, you have businesses like this trying to legitimately run a business, struggling. They're trying to shut them down, close them.  It's pennies probably for them, but for him, it's his livelihood and we're trying to condemn him and shut him down. Then you have other people that are taking advantage of the system. You know, this guy, it was a contractor who had a business that defaulted like four years ago and applied, then reapplied and ended up getting like 800 something thousand dollars for that PPP loan. And obviously didn't have even a business running whatsoever. It makes you wonder how many people took advantage of that and how many people did that truly help out. It's like cockroaches where you see one, there's probably, you know, 100 of them. And of course this is going to happen. They pushed it through real fast.  Unless you absolutely need it, don't get it because now you are shackled.  So just be very careful. That's what's going to happen. But I mean, I am afraid this is already starting to happen. We already are having a growing black market for work. People are starting to operate, who've never broke the law before, who need to feed themselves, need to take care of themselves are now operating the black market because they have no kind of, no other choice other do that or go steal, which they don't want to steal. We just drove a Uber and Lyft out of California. Actually no, they suspended, they paused that. Oh my God, sweet. So the courts paused that for a second to reevaluate and see what's going on. Oh, I didn't hear that. Oh good, because I heard it moved through and I was angry. Wow. Oh look, there's another one. Doug just pulled up one. Boy, that trumps mine, huh? Wow. Miami man used fraudulent PPP loan to buy a Lamborghini, $3.9 million. Wow. Wow.  Gosh, I feel like, I don't know, man. I feel like these people should be honest to the fullest extent.  And you saw, I mean, you guys heard how the, I mean, I think Doug looked into it at one point. Like the back, how much the backlog on the banks.  I'm sure banks were just approving stuff to get through everybody, to get to people that actually need help. So along the way, I'm sure hundreds, if not thousands of people took advantage of this. Well, what I'm really afraid of is you have a huge percentage. The majority of people in this country are good people. They want to take care of their families. They want to follow the law and they get pushed and pushed and pushed and pushed. And what I'm afraid of is at some point, it's like awakening a sleeping giant and they're all going to be like, I can't. That's enough. I need to be able to take care of myself. I need to support myself. I can't survive anymore. That's it, I'm going to do it anyway. And then you're going to see negative repercussions from that. So I hope they consider all that stuff. Anyway, back to fitness, because we're a fitness podcast. Men's Health published a study on resistance training versus cardio. Really? You want to take a wild guess at which one was better? Yeah. I mean, I know, but do they know? Yeah, resistance training. Resistance training in terms of burning calories and all that, body weight exercises just as effective of course long term. Resistance training more effective because of the muscle building signal that you're sending from it. You know, one of the things that people don't realize with relying on cardio to burn all your calories is you're sending a signal to your body to get better at cardio. Part of that signal is let's learn how to burn less calories. Start burning less. And so you start to pair muscle down. When you do it with resistance training, you're still burning calories but you're also sending the signal which says we need muscle so less muscle loss occurs. Or if you do a really good job, you actually start to get some muscle building. So it's another study to kind of support that. And I'm happy because I think. Is this becoming more mainstream, you think? Is this something that the general public is like, well, maybe we don't need to just run on a treadmill all day to burn fat. Hopefully just in time for Sal's book. In my opinion, in my opinion, we're like five to 10 years away from resistance training really going mainstream. I mean like moms and dads and grandma and whatever when they wanna go and be active rather than putting on their jogging shoes or trying to get on a treadmill, they think I'm gonna get myself a pair of dumbbells and I'm gonna do some strengthening exercises. I think that's, we're all, we're getting there and all these studies are starting to support it. And that means that doctors are supportive. Great to see that, yeah. Isn't that great? Yeah, that is good. You know, Justin, I wanted you to bring something up because you, I think you mentioned it last week and I never had a chance to talk to you about it as you said something about Dion Sanders. Oh yeah. What's going on with him? So I just saw that he became one of the main hosts for Barstool I think on their sports side. Oh wow. So they actually, which is a big deal because he actually came from ESPN and major network television to now jump on to something that's like more social media related but Barstool is so big now. It just kind of shows you a big shift in entertainment and the different platforms and the weight that they carry these days. Yeah, so you're familiar with him, right? He's a famous badminton player. Yeah. He's a football player. He's a shuttlecock around here. I remember this. Didn't he play for the Falcons? He was fantastic at it. He did, he did. He played for the Falcons. One of the teams he played for the Falcons. He played for the Falcons. Also, yeah. 49ers I think he played a little bit, didn't he? Yeah, yeah. The Cowboys he played for the Falcons. Okay. I just looked it up. Come on, man. Dude, Barstool is crushing. Atlanta Braves, they are crushing him. Just as a media company in general, those guys are real. That owner guy, I don't know what his name is, but he cracks me up. Yeah, yeah, yeah. He's a funny guy. Have you ever guys watched his videos where he's talking about the trades that he does on the market, like stock market?   Warren Buffett? Yeah. He literally calls him out. I've outperformed you. Look at my picks. Look at my number. I love his personality. I think he's so... Very entertaining. It's absolutely hilarious. Oh, I want to ask you, Adam. How's Mozzie? I forgot to bring that up. So what's the deal? His eye. Remember, I told you the boys got into a fight a while back, and it was so bad that Bentley had scratched his eyeball. And remember, I told... I think I talked about this on the podcast. I don't remember if I did or not, but maybe almost a month ago, they got into a really bad fight, and blood was like squirting everywhere and all over my walls, and it was just a mess.   And it's just... It's something we can't fix, like surgery. And because the Bulldogs have a hard time breathing and their mind are getting older, they're at risk to put under for surgery. So it needs to be like a life-threatening thing for you to even risk putting them under to do it. Is it because when they go under anesthesia, they might stop breathing? Yes, because they already have trouble breathing as it is. You put them under, and then there's a good chance that they might not come out after that. So is it infected now, or is it some of your... So it was getting better, and we had, you know, a poor guy has to wear that little donut thing all the time that I know he absolutely hates. And I had got it down, and then he also has allergies. So like when the allergy season kicks up or if there's something going on that is high for allergies for him, all of a sudden he'll be itching a lot. And so his face was irritated, itching, and he was rubbing it. I came out one day and like his eyeball was like inside out. Like it was just completely, all this scar tissue had built up and it was inflamed. And yeah, my poor dude, dude, I feel so bad for him. So what are they, what are you doing? Just say antibiotics? Yeah, antibiotics, give him some pain killers. And then he has like this, you know, what's it called? Like very similar to what you use for contacts. Like eye drops or something? Yeah, but there's, I forget what the, what it is. Strings in? No, no, no, no, not viscine. It's, I'm talking about the type of fluid that it is, but. Wait a minute. Yeah, it's, there's a type though, it's an appointment. But you, I've got to put that in his eye every day right now to keep it down.  Yeah, he does. Cause I think it hurt, I think it bothers him so bad that like I'll put like a hot compress on it to calm him down and you could tell it feels good for him. Cause he can't, he can't do anything himself. So all I got to do is put it on him and he sits right there. So you could tell that probably relieves him. How old are they? Seven and nine now. What is the life expectancy of a bulldog? That's about where they're at. So, yeah, most bulldogs don't live past 10 years old. So if you get a bulldog to go 10 years, but so my hope is because I feed my bulldogs different than like our breeders thought I was like starving them all the time.  Like exercise for the bulldog is like one walk around the block. That's it. Like they do that once or twice a day and that's complete exercise for them. They're not, that was part of the appeal to them for me cause I bought Bentley when I was still in my condo.  I need a dog that wants to be lazy. Yeah, exactly. That want to sleep and just kind of lay around and the bulldogs are like the best for that. But yeah, so they don't, they're not supposed to live very long but I also keep their diet in check.  I manage based off of their movement. So, you know, I feed them more when we are going out and they're active and I feed them less when they're not.  I watch their weight and they easily can go up and I've noticed any time they get about 10 or 15 pounds heavier than what they are, which they can easily put that weight on. If I let somebody watch them for like a week when we travel and they just feed them treats and feed them stuff like that, I'll come back and they won't even fit in their harness and they're like, fuck, man. Isn't that funny? Yeah, I get the whole time too. Like if Arlo has like any of his ribs showing at all, even though he's like lean and like muscular and like people will be like, I don't know if you're feeding them enough, feeding them.  No, it's like our country. It's where we think we do the same thing to our animals. It's true, there is no exaggeration. There's a dog obesity epidemic too. There is, I know. We overfeed them, we feed them table food. And I just don't do that stuff. So my hope is that because I've taken good care of them like that is when they put on that extra pounds, what I was alluding to in that story is that right away I can hear wheezing and they have a hard time breathing. They snore way louder when I do, when they're overweight like that. When I keep their weight in check, they breed normal, they don't have anything going on with their wheezing. Their snoring is still there, but it's cut to a minimum in comparison. So I don't know, I hope I get more than 10 years out of them but they're definitely getting up there in age. Yeah, yeah, Jessica told me, she found a dog she said I look like. Maybe Doug can pull it up. Look up giant schnauzer. Schnauzer, I was gonna say schnauzer. No you weren't. I was. See dude, I don't know why.   Oh, let me see, let me see. Yeah, look at the picture and tell me what you think. Is that what's in Lady and the Tramp? I feel like you look like the Lady and the Tramp dog. Damn, I guess I do look like that. Yeah, Scottish warrior or whatever. Oh yeah, that's the Lady and the Tramp. Yeah, you totally look like that. Schnauzer, yeah.  I think you even look like the Lady and the Tramp dog even more because he's got a little bit of gray in him. Pull up Lady and the Tramp. I don't, really? Yeah, yeah.  Yeah, it is. So these dogs are apparently brown. Yeah, dude, that's totally you right there. Ha, ha, ha, ha. Wow, he's handsome. First question is from Chamu, WBFF Pro. What is the best way to keep muscle while cutting? Is it possible to still build the body part while in a deficit? All right, so let's start with the first part. Is it, what is the best way to keep muscle while cutting?   That means it's more difficult now to maintain a lean body weight. And the likelihood that you'll gain the weight back later on increases in response to how much muscle you lose. So this should definitely be a number one goal. Now there's two main ways that you prevent this from happening. The first one, lift weights, obviously. Lifting weights sends the right signal to the body. It says, we need this muscle. Even though calories are low, we still need to be strong. Now, to be more specific, in my experience, one of the best ways to keep muscle while dieting is to train for strength. It actually works better to train for strength while you're dieting, because strength is such a loud muscle building signal. The second thing is have high protein. High protein, low calorie diets, by themselves, even if people don't lift weights, they turn out with less muscle loss. So regardless of how you're working out, if your protein is high with your calories are low, that alone will help you keep muscle high. Yeah, which is definitely, again, this is counter to a lot of people's thought process when they're trying to lose weight because they're trying to really put all their attention in that direction. So they'll add on the HIIT training style, they'll add on the circuits and extra cardio and cut their calories kind of all at once, which, again, inevitably we're gonna do this long enough we're gonna start losing muscle as a result, as well as the rest of your body mass. So to focus your attention more on strength while you're cutting is such a more effective strategy. I'll add a little bit more to that. I think, I don't think it's as simple as just strength training as far as your training. So if you just came out of a strength cycle and you're going into a cut, I think changing into anything that's novel to the body is ideal. So if I was training a five by five routine or I was lifting for strength right before I went into a cut, which was normally very common for me. A lot of times I was in a strength cycle when I was adding calories. When I switch out of that I wanna train what's most novel. So if I'm used to training a five by five or a strength routine, going to a more hypertrophy type of routine actually kept more muscle on my body than staying in the five by five type of training.  So I always like to change my client and my own programming when I transition from either bulking or maintaining whatever you wanna call it to a cut for a show. So whatever your programming looks like heading into the cut I wanna do something a lot different. So that's the first thing. The other thing is I also wanna minimize how much cardio I'm doing in order to cut. I like to do it all through calorie and manipulating my training program before I start to add any of the cardio in there. A big mistake that the competitors that I would train would make or assume is okay, I'm eight weeks or 12 weeks out from a show. It's time to start cutting. They introduce cardio right away. I think that's a mistake when you're trying to hang on the muscle. As much muscle as you have on your body going into a cut it is not advantageous to keep all that if you're also running on a treadmill or doing the stair master. The body will see that and go or feel that and go, oh, let's get rid of some of this expensive tissue because he or she is making me sit on this stair master for 30 minutes or an hour every single day or in some cases two hours a day. So minimizing the amount of cardio you're doing during a cut and using your calorie intake or your manipulation of your training to create the caloric deficit is a far better strategy than just adding than cardio. And then I think the obvious one especially when you're talking to someone who's a WBFF pro I'm sure she knows that keeping up the protein is a must, right? So that's a must. I think that's an obvious one. The common offenders that I see with the competitors is they are following a routine that is similar to the one they were following before the cut and that's not gonna send a very loud signal for the body to adapt and change and build muscle. So you wanna change the programming and then the other big common offender or mistake I see is the adding cardio right away. I'm saving cardio for that peak week or maybe the week or two before I'm not introducing it until then and that was something that I think was really hard for a lot of people that hired me when I was coaching them to grasp when I would tell them like, no, we're not doing any cardio, not yet, not yet. And I'd save it till the final weeks so I could preserve as much muscle as possible. Yeah, now as far as possible is it possible to build muscle while in a deficit? Yes, is it likely? No, it's highly unlikely. On steroids. Yeah, if you're natural. That's when you see it. You can do it, but boy, you need to be in a very small deficit meaning you're not trying to burn a lot of body fat. You need to have the right amount of training, high protein, good, loud muscle building signal. And then maybe what'll happen is your body will take some of the calories and energy it needs from body fat and you'll have enough that you're intaking to fuel muscle growth, but it's very unlikely. It's very hard to build while in a reduced calorie diet.  When it's a brand new, you're not lifting weights, you're coming to me and you're totally sedentary.  As you become more advanced, it becomes far more difficult to make that happen. Next question is from Point Blank Strength. Do smelling salts actually do anything physically to help you lift? I heard one power lifter say it opens up your sinuses for easier breathing, but is that accurate? Ooh, did you guys ever use smelling salts at all in your training camp? Yeah, and I picked this question because I actually had one of my best PRs of all time, bench pressing, I did smelling salts right before that. And I don't know, it really, to me, it was more of a alertness like I've never had before. Like I was very, just like, very clear. Everything was like around me. I was just very focused on just one thing. And so I could kind of see the benefit to that to where I'm just literally, I'm so present that everything was actually working in unison at once. I don't know the science behind all that, but I know it definitely, I felt the effects of it. Yeah, I discovered smelling salts. So I knew that power lifters sniff something and then would do a lift. Didn't know what it was. I knew boxers, they used to use in boxing. The boxer goes in between rounds. And then I saw that in Rocky, right? In Rocky, Mickey gives them the smelling salts to wake them up or whatever. But I never tried them or anything, right? So fast forward, I'm managing 24 fitness. I'm probably 21 years old, so I'm young. And we had the first aid kit at the front desk. Every gym has one. And in the first aid kit, there are smelling salts. Oh, really? Yeah, all of them have it, right? I didn't know that. If someone passes out, you could help wake them up. I didn't know that those were in there. Yeah, and so the way they work, the way that those ones work is they're like these little packets and there's like a little, You break it open, right?  And then, all right, so. And then you smell it. Ammonia or whatever comes out. Yeah, yeah, yeah, and you smell it. And so, let's see Doug pulling up a picture of them. No. So anyway, so I had these at the front desk. I saw that they were smelling salts. Didn't know what they were or how they worked. And I thought, huh, there's like 15 in here. I'm just gonna take one out. Let's do a couple, yeah. I'm just gonna take one out and see what it does, right? And I had no idea. So I crashed it and I made the mistake of just going for a big, a big huff. Oh yeah.  I went back and went, oh, so then what I did is there's that CVS or whatever. That's like two stores down from the 24 fitness.  So I'm like, this is gonna be the best thing. I didn't even know CVS carried that. Yeah, you can get in there. No kidding. So I got what I would do with my sales guys is when they were on the phone making phone calls or whatever. When I noticed that they weren't making calls or they were lethargic. I would have one in my hand, I'd crack it and I'd put it right in front of their face. Get down and wake them up and then they get, ah, stop it. We had this blast with smelling salts. So that was my experience with them. Then I never used them to lift until later on when I really, really got into heavy dead lifting and wanted to see what I can go to. So I bought the same ones and before I would do a heavy, heavy lift, I would sniff it and then I'd go and I'd lift the weight. And yes, anecdotally, it definitely worked. It definitely gave me a new sense of alertness. I felt like I can rip with more strength and a lot of stuff. And so anecdotally, they definitely worked boxing now banned smelling salts. I don't know if you guys know this because the belief was if someone has a concussion, then we don't want to artificially wake them up and go get beat down more. So they banned smelling salts because they thought it would motivate fighters to keep going out even when they were hurt.  Now the science behind them is interesting. It does irritate the membranes in your nose and in your lungs, causing you to inhale and increase oxygen intake. So it does give you that kind of, and it just stimulate a central nervous system response so you do feel like you're kind of more awake. It also, the smelling salts also increase nitric oxide. Believe it or not, there's this paradoxical effect with smelling salts where it stimulates the central nervous system, but blood pressure drops because your blood vessels open up. So for those reasons, yeah, it probably does help with your heavy lifts, but here's the thing. You don't want to overdo it. Unless you're, yeah, if you're a competitive lifter, it's fun, go for it.  And don't play, it's not something to be played with.  It can't be good long-term. I've known some power lifters that like use it all the time. Like almost in every workout session and I'm like, dude, this cannot be good. You know, for your health, like later on, I'm sure like there's no studies out there yet.   Hey Doug, did I ever have you smelling salts when I trained you? Never. Never did, okay. So I'm glad I didn't do that to my clients. Yeah, let me check real quick. It definitely works. I mean, there's something to it. Didn't I have you guys use it once when we all woke up? I mean, I've used it plenty of times. I just thought it was, I thought it was like waking the CNS up. That's what I figured, I figured it just amplifies it. It's very temporary, but it really kicks in. Right, almost like, what is it? A post-activation potentiation or whatever it's called? Looks like we're getting slapped in the face. Yeah, we're getting slapped really quick.  They do that too, yes. Right, I feel like it's more like that. I didn't know that it, I actually didn't know that it increases nitric oxide. Yeah, a little bit. That's interesting to me. But it's not enough to make a difference.   User beware. You need to practice using them. Yeah, are they allowed to use it in a lift, in a meet? Power lifting, yeah. Oh yeah. So I see value in it for that person. If you're competing. Yeah, if you're competing and it gets you that extra five or 10 pounds out, but for the average lifter who's just trying to get stronger. And I don't think it's beneficial for body builders or people trying to connect. If anything, it'll probably prevent you from connecting to a muscle because your instinct, when you smell it, is just lift. You're not like, oh, I'm gonna- It's almost fight or flight. Just baaah!   You know, you go after it. Oh, we're trying to connect to the glutes. But you do build up a tolerance. This is how, to back up what you're saying, Justin, it's probably not good for you. I mean, they'll start with the little ampoules of smelling salts.   You kind of waft it. You wafted it, yeah.  Unless you have a high tolerance. What is it, ammonia? Yeah, there's ammonia salts. Is that what it is? Oh, wow. Next question is from Keegan R. How often should I be doing mobility work for each body part? I have multiple areas hindering my lifts, but find it hard to spend the time needed each day. Yeah, the best way to approach, first of all, let's think of the goal with mobility training. The number one goal with mobility training is to improve your coordination and connection to range of motion. The goal is not to build muscle. The goal is not necessarily to get crazy strength gains. Now more mobility leads to building more muscle and more strength gains, but the goal of mobility training is not the same as when you're lifting weights. The goal is to connect and the best results you get from connecting is frequent practice, frequent short practice. So in other words, 30 minute mobility session is not gonna be as effective as five, 10 minute, or five, five minute mobility sessions, I should say, or something like that, or five, six minute. And it's such an individual dependence on, so if it's impeding on specific lifts, like your technique, I can't hold my shoulders in that position for very long. My knees are always buckling out. Things like that, it really, I would say that it is a priority. It's something now that you do need to consider long term. If you don't address it, the more load and stress you apply to your joints that are not in a favorable position where they're supposed to be, you're gonna suffer the consequences of that. So it's really up to assessing which ones are the biggest offenders and I would focus my attention more on the three or four exercises that will really help to address those specific issues you have in terms of not being able to hold yourself in a specific posture to promote those types of movements. I feel like we get this question a lot. I get this a lot in my DMs too. I don't know if you guys get this a lot. I do a ton, maybe because I talk about mobility a lot on my Instagram. And people are always looking for like a prescription for me.  And this is a really hard one. And I think Justin, you hit it on the head really well, which is you look at what the greatest offenders are first.  What is the greatest offender? Is it your ankle mobility? Is it your hip mobility? Is it your ability to retract your shoulders? Is it your forward head? I mean, all those things are probably issues for most people. It's very common. It's very common for people to lack ankle mobility. It's very common for people to lack hip mobility, shoulder mobility, to have this excessive forward head. Those are all very, very common. So it's like, okay, where do I start? Well, you know, I personally, I started with my ankle and my hips. Like that was, I was trying to improve my squat. The grossest offenders on there, even though I had forward shoulder and a slight forward head, and that is an offender too, the greatest offender was my ankle and hips. My ankle and hips was not allowing me to get depth in my squat. And so that I just kind of hammered those like crazy. That was the one. And for me, it's all about, it's trying to create this as a habit in my daily routine. It's not like, oh, programming it, where, and we did this in Prime and Prime Pro for people to make it easier for them so that we teach them how to program it in those programs. But really, it's just, it's about repetition. It's trying to do it as much as you possibly can. As frequently as possible. Yeah, my recommendation is to go through something like Prime Pro and you pick out one or two joints that you really want to improve the mobility or that's the greatest offenders. And all day long, you just get down in that combat stretch, all day long, get down in those 90, 90s. I mean, you're trying to do it like Sal was saying, five, five minute times is far better than you doing this one long session of you trying to get as frequent as possible and then you address the next joint. And the best way to do this is to inject it into your regular day. So let's say at night you watch TV with your spouse or whatever. Okay, while you're watching TV, get into mobility positions or every morning and every night you brush your teeth. Okay, while brushing my teeth, I do this mobility move with my ankle or after dinner or when I'm washing dishes. If you inject it throughout the day with your normal routine, you'll do a very good job of being frequent and you'll see really rapid results. If you try to structure it and schedule it like a workout, it's not gonna work as well. Next question is from Leonza Peroni. I've been tracking and working with an online trainer for a while, but the constant tracking, measuring, and weighing has started to become an issue for my mental health. What are your suggested steps for someone who wants to continue to stay healthy but also wants to transition into a more intuitive, less calculated lifestyle? Okay, so Adam always talks about something called what's your intended result or what's the intent? Desired outcome. Desired outcome, right? What is it that ultimately you'd like to achieve with your nutrition? And ultimately, I think I can confidently say that for most people or for everybody, the goal is to have a comfortable, stress-free, healthy relationship with food where you eat healthy and you eat in a balanced way where you can enjoy the occasional dinner out and pizza or drinks, but for the most part you eat in a way that's very healthy and you don't sit there and stress about it all the time. It's just a natural part of how you live. That's the goal, okay? That's where we all wanna end up. Now, what you're stuck at is you are stuck at right before that, okay? So I'm gonna go through, I've talked about this before, but there's really four stages of awareness or learning around anything that you're trying to accomplish and I'll go through them real quick, but the first stage is unconscious incompetence. You don't know what you don't know. This is most people, by the way, most people are here. They don't even know what they don't know about nutrition. They've heard a few things on the TV or on the internet, but they really don't know what they don't know. Then they pick up their first book or they listen to a Mind Pump episode and then they start to realize what they don't know. Like, wow, I really don't know a lot of stuff. That's the next stage, which is conscious incompetence. You're consciously incompetent, okay? The third stage is where you're stuck. The third stage is conscious competence. You have to consciously think about what to do in order to eat healthy, okay? That's a great stage to get to, terrible place to stay at. So let's use something else. Let's forget diet for a second, okay? If you're listening to this podcast right now, you are breathing in a way that is unconsciously competent, okay? You naturally breathe. You don't have to think about every single breath, although maybe you are now because I mentioned it. Imagine if every time you walked or every time you breath, you had to consciously think about every step I took or every breath that I take. It would feel very much like you feel right now with your diet where you have to weigh and track and measure everything. Great place to transition from, terrible place to be stuck in. This can become a stress in and of itself. It can also create a bad relationship with food itself. So how do we move out of it very slowly? Here's what I recommend. Give yourself right now one day a week and call it your intuitive day. And your goal in that day is to ask yourself, how do I feel? What foods are gonna best serve me? Am I really hungry? Am I bored? What feelings am I having around food? While I'm eating, I'm sitting down. I'm not distracted. I'm being very aware of the food. How does it taste? How do I feel afterwards? How do I feel before? And don't judge any decisions you make on that intuitive day. 100%, I guarantee it's gonna resemble more of a cheat day at first. But as you continue to get used to this intuitive day, it'll become a little bit more comfortable, a little bit more healthy. Once you've mastered one intuitive day, don't track, right? Don't judge it. Once you feel comfortable with it and it starts to feel healthy, then you add another day and so on. And then eventually you have seven days a week intuitive. This doesn't mean you'll never go back to tracking. It just means now you're starting to figure out how to do this without having to track all the time. Now that was a very sensitive approach and I think probably a good and we'll stick with that being the best answer.  Sometimes people get frustrated, clients would get frustrated when I'd ask them to track. And I know we talk about that tracking also and weighing your food all the time can also be an eating disorder, right? But when I see that, I don't see the person who's trying to learn how to eat properly or learn what macros are. That's normally the competitor who's been tracking and weighing for five years consistently and they don't know how to operate without doing that. They've attached themselves to that so much that they don't know how to move away from that. I don't see that as often in a client who just hired me and I'm trying to get them to learn what they're consuming on a regular basis. So when I hear something like, I've been training with an online trainer for a while. Well, what's a while? Two months, five months?  If you've only been tracking for a month or two and you think it's affecting your mental health and you're ready to give up on it and you wanna go to in two to three, you may not be ready for that yet. So I would caution you of thinking that it's creating some sort of mental issue with you because you're having to track right now and maybe you just need to continue on with tracking for a little bit until you learn, until here's what I would do with a client.  You do, but I'll say this, if you're already identifying that it's causing you undue stress and in issues you said mental health and you're identifying, I don't like this relationship and developing with food. Yes, you probably, and if it's only been a short time at some point you need to revisit it and see if you can get through it without feeling unhealthy, but it's okay to take a break because here's the thing, if you push through and you already have and even if it's only a week and you're like, oh my gosh, I'm having this real unhealthy relationship with food that's developing and you're identifying that, it's okay to take a break, gather yourself and then revisit it. Here's a couple of tips. One, stop weighing yourself and stop focusing on aesthetic goals. Start there, because sometimes they go hand in hand. Typically it's somebody who's constantly weighing themselves, constantly looking in the mirror, testing their body fat, goes hand in hand with this stress over weighing and measuring food. Instead, maybe focus on performance a little bit. How strong am I in the gym? How good do I feel? How's my mobility? That might help. You might need to take a break for a couple of weeks, go back to it with that attitude, but Adam's 100% right. The only way you can get to intuitive eating is if you have knowledge of an awareness around food and some of the most basic knowledge around food includes calories, proteins, fats. I can't help but think of the kid who's wanting to skip doing all the long form and learn how to do division. And they just want to get right to the calculator. You're like, give me the calculator. This is stressing me out too much to have to figure this out. I feel like too maybe this trainer kind of jumped them right into tracking versus like focusing on something that wasn't too foreign for them in terms of their lifestyle currently. So that may be a bit of a resistance that they're feeling now to where this is like so different than what I would normally do to where I could just introduce whole foods. I could just introduce slowly a ways to incorporate healthier habits versus all of a sudden now I have to be so dialed, so measured with the way that I'm approaching this. That's a great point. No, that's an excellent point. And so I hammered this person first. Now I'm gonna come back and defend you with the point that Justin's making that I would never start any client out with, if you're in your first month or two with me, we've talked about this on the show. I'm not making you weigh and measure and track and do all those things. We all were doing, and we've talked about this on the show many times is I'm looking to introduce foods to you. And I keep it simple. I'm gonna be the one who like looks, I might have you track for one week so I can get an idea of what you're doing. And then from that, I have a snapshot of your habits and behaviors and the foods that you're probably lacking.  So I might say, eat just like you're eating, but now what I want you to do is add a bowl of Brussels sprouts every single day or this and give you three or four different options and keep it very simple. That's all. And then I'm gonna add something else down, three, four weeks down the road. So this could also be the lack of experience coming from the trainer knowing how to work with you. So part of our job is to be able to work with all different types of people. And if you're somebody who has a really hard time tracking, you may not be ready for that yet. And so I would have a different approach in your defense. Yeah, now here's some without knowing you. So I'm gonna guess here, but I think what might be a good approach for you if you wanna try something different to start with, if this kind of tracking isn't working for you, try doing this, try just hitting protein targets and avoiding heavily processed foods. That's it, don't worry about calories, carbs, fats, anything else, just worry about, I'm gonna hit my protein target and I'm gonna really try to avoid eating heavily processed foods. Start there, usually what happens when people do that is their body self-regulates and they start to eat right amounts of calories, heavily processed foods, really encourage us to overeat and nine out of 10 times when I have clients kinda cut those out, their calories tend to fall right where they need to be. Look, Mind Pump is recorded on video as well as audio. Come check us out on YouTube, Mind Pump Podcast. You can also find all of us on Instagram, even Doug. Look for Doug at Mind Pump Doug, find Justin at Mind Pump Justin, find me at Mind Pump Sal and find Adam at Mind Pump Adam. Trying to feel this one out is like trying to feel how many calories you're eating every single day. It's never gonna be accurate.  I'm talking about learning to increase or workload slowly over time. This is a very effective way of, let's say you're not necessarily focusing heavy on strength. The pump is there, but it's not.


The Jack Benney program. L.A., four, L.A., one, that. Lucky strike means, fine tobacco, so round, so firm, so fully packed, so free and easy on the draw. S. M. F. T. L. S. M. F. T. L. S. M. F. T. Why sure. Yes, sir. You bet. Lucky strike means, fine tobacco, so round, so firm, so fully packed, so free and easy on the draw at markets now open in the south independent tobacco experts auctioneers buyers and warehouse men present at the auction can see the makers of lucky strike consistently select and buy the right for the naturally milder lucky strike tobacco sold I'm a record remember sworn record show that among such men who know tobacco best it's lucky's two to one the lucky strike program starring Jack Benny with Barry Livingston Phil Harris Rochester and yours truly Don Wilson ladies and gentlemen let's go out to Jack Benny's house in Beverly Hills Jack has invited the gang over for a late Sunday breakfast and right now he's in the kitchen getting things started let's see I want the gang to have a nice breakfast I think I'll start them off with some good old California orange juice now no I think they'd like sliced orange better yep that's what I'll do I'll slice it well there's no use stopping now I might as well slice the other half roll your pants legs down I'm leaving them up it's cooler this way come on let's go in the kitchen and get things fell stop twisting my knee oh I'm sorry I thought it was the doorknob like that you won't get any breakfast say Don you haven't opened your mouth since you got here just put the food on the table and stand by do us a favor will you give us the rest of us a 15 minute head start please don't the food isn't even ready yet get up out of that crouching position yeah and Phil get the bacon out of the ice but okay you'll find it in the low hey kids look at the stuff in this icebox three quarts of cream and four pounds of butter for the money or breach of promise when I help you with the jury that stuff will you stop kidding around and help me get breakfast do we have to prepare the breakfast Jack where's Rochester that's what I'd like to know I'll let him have Friday night off here it is Sunday morning he isn't back yet maybe ran away and got married that's what I thought but I looked in his hope chest and everything was there Rochester has a hope chest well it isn't exactly a hope chest he won it from an undertaker and had no other use for it anyway he couldn't have got married I didn't give him his availability certificate come on Mary help me with the food look if you fellas will get out of my way I'll have breakfast ready in no time Mary's right fellas come on let's go in the other room hey Phil not so fast that easy chair is mine so Jack while we're waiting do you mind if I turn on the radio no no Don go ahead never in automobile history have used cars brought such high prices so if you have a car in your garage that's not working sell that car to me I will pay you $8,000 for its sight unseen providing after selling the car you will let me live in the garage get something else down will you please stop moving the dial so much okay here always does that when something interesting comes on get something else down is your belt buckle tarnished do your suspenders give you that over 35 let down deficiency in your diet if there is you need both you sin for the soothing sir simply spelled backwards is your tapas yh t a p m y s you know I gotta I gotta try some of that stuff remember folk sympathy soothing syrup comes in the 10 cent size the 25 cent family size the 49 cent economy size or for $1.98 we will pipe it right to your house that must be awfully good stuff okay boys breakfast is ready come and get it okay come on down Phil shut off the radio and now for today's guest star we have that lovely singer of songs miss Martha Tilton hey wait a minute don't shut it off Phil that's Martha Tilton she was overseas with me in the South Pacific let's listen to her Martha before you sing would you tell us a little something about your overseas trip what a show we had well as you know I went over with Larry Adler Carol Landis June Brunner and Jack Benny had to put my name last is there any particular incident you'd like to tell us about well oh yes one night Jack and I and a native guide were making our way through a dark jungle in New Guinea oh my goodness like that she must have ducked and now ladies and gentlemen Martha Tilton will sing the trolley so imagine her telling a thing like that huh with her hot said of the boys were nuts about her and that was a wonderful breakfast Mary I'll help you with the dishes let me help her Jackson we don't want you to get dishpan hands of Rochester was here we wouldn't have to don don't stop dropping your ashes on the rug but Jack these are cigarette ashes I know they're cigarette ashes and I don't want them on my rug but Jack these are lucky strike cigarette ashes I don't care if they're you see I got a little excited because this is a very unusual rug it's a it's real Angora why don't you kill us so you don't have to take it out at night they fellas I gotta go over to NBC and set up the sound effects for the broadcast see you there later okay Jackson so long Jack you have to go this early yeah I just have a few minutes to catch the bus goodbye the trolling buzz buzz buzz went the buzz gee these buses are always so crowded well I don't mind standing hmm things are sure happening fast these days look at these headlines Japs driven back in Lately that's swell both candidates winding up their political campaigns gee I mustn't forget the vote Russians advancing in Germany now they're doing a great job hey buddy if you mind if I turn my own pages sorry I just wanted to find out what happened to snowflake and shaky see that shaky is some guy before him there was a brow and prune face and flat top gosh I'm tired I wish I could sit down well here old man take my seat thank you very white friend Jack imagining meeting you on a bus why yes it's such an amazing coincidence here I was just thinking about the brow flat top and prune face and I run into you well that's what I like about you Jack you will say anything for a laugh and someday you may get one thanks by the way Fred how are you coming along with your picture I just finished the picture Jack that's called it's in the bag oh well it ought to be a success you're advertising it under each eye anyway good luck on the picture well thanks you know Jack people would sure be surprised to hear you wishing me luck they think our feud is on the level yeah you know I wonder how many of my listeners my ex listeners thought I was serious last year when I said Benny isn't really cheap it's just that he has short arms and carries his money low in his pocket yeah you know and I've been a lot of my listeners thought I meant it when I said the way Alan talks through his nose he's the only comedian and radio who tells him and smells him at the same time yes that was a good one too one of the few as I and remember remember the year remember the time on my program when I when I was kidding about you having no blood yeah what a laugh I got that time I said every time Benny goes out in a polo shirt he takes a pencil and makes lines on his arms so people will think he has veins when Mary explained that to me I nearly died remember the time that I said that Alan had so many wrinkles in his face he looked like a convertible with the top halfway down I was with months the day that you you know when I when I explained that to my Pontiac I thought the exhaust pipe on the car had lips what fun we have on the radio you know Fred radio wouldn't be so bad if I could just find a singer oh you haven't found one yet no and I'm willing to pay as high as $35 a week if I could if I could just get the kind of singer the public likes well that's just it Jack you have to find out what the public wants now you should take a poll you know like Dr. Gallup asked the man in the street the man in the street was certainly now Jack if you will come with me I know just the place we can get a cross section of public opinion all right let's go great for me to conduct my poll yes Jack here we are down in Allen's alley so we have something like this around my neighborhood only we call it the La Brea tarp hit the day I went over to see your uncle I well let's not lose any time he was playing pitch in the back here's the first house the little vine covered termite nought shack of John Doe this is Jack Benny he's trying to try to find a singer for his radio show oh yeah well mr. Benny who's that jellyhead who's been singing on your show he always sings the same song that's what I like about the South oh you mean mr. Fay I mean Phil Harris do you like do you like Phil singing his voice is flatter than a lunch wagon waffle now look mr. Doe parents don't quit singing about the South he'll stop another civil war forget mr. Harris just tell me one thing do you know where I can get a singer oh why don't you ask the Andrew sisters maybe they got a brother no I've tried everybody else though hey why don't you do what Frankenstein done you mean make myself a singing monster yeah you could take singing Sam's mouth Rudy Valley's nose Morton Downey's chest and Nelson Eddie's body say that sounds good yeah you'd have 10% Valley 15% singing Sam 20% Downey and 49% Eddie why not 50% Eddie well you don't want no half Nelson do you buy this is a waste of time Fred he didn't help me any I'll keep your beret on Jack let's try this next house this is Nussbaum you were expecting maybe mr. Skaff in town Mrs. Nussbaum this is Jack Benny the radio comedian yes haven't you ever heard my program on Sunday night to the other group the other droop the person Mr. Benny is looking for a singer for his radio program who is your favorite singer mr. Nussbaum only one singer I am in joining John Charles Shapiro John Charles Shapiro you're passing by appointment only and he's good you say good then John Charles Shapiro is singing where you is or couldn't you possibly be my no selection singer the world's greatest singer now wait a minute Mrs. Nussbaum don't forget Sinatra what about Frankie Frankie Schmanke Shapiro is romantic have you ever heard Sinatra incessantly I'm hearing Sinatra when he is singing I am so warning well if Shapiro is more romantic how can you swoon at Sinatra all I need on my program John Charles Shapiro by appointment only now don't be impatient Jack we'll find somebody let's see who's in here mr. Benny this is Socrates Mulligan pleased to meet you please to meet you mr.  Benny is trying to find a singer for his radio program wait a minute mr. Mulligan something tells me you're a great admirer of Bing Crosby yeah I always eat his cheese while you're talking to us would you mind taking it out of your mouth yes Socrates what about the singer so I'm not about Bing I eat his cheese for breakfast cheese for lunch and cheese for dinner well that's a lot of cheese but mr. Benny's looking for a singer so the only one singer Bing Crosby I got 200 of Bing's records inside 200 of Crosby's records yeah and they're all the same song wait a minute wait a minute look what do you do with all that shortening bread with cheese it's delicious Ali this whole thing is hoping well don't give up now Jack let's see what happens here hi-ho all I'll start my chore Paul stabs here with poems below this is Jack Benny well you're just in time mr. Benny I've written some new hoes have you heard the rose has gone from your cheeks darling but your neck still looks like a stem no or perhaps my mother's a bird in the gilded cage since they painted the bars of her cell or the Siamese twins are going screwy ones voting for Roosevelt the others for doing mr. Benny isn't interested in your poetry he's just trying to find a singer for his program precisely why I am here I have written a poem you've written a poem about my problem for staff yes it's called the reason how does it go mr. Benny you're haggard and worried as you start your radio season you wonder why you can't get a singer I think I can tell you the reason other programs have no singer problems so you know something's radically wrong when all radio rings with fine voices and your show both scenario song the reason you can't get a singer I'd be frank mr. B here is why a singer won't work for just LS MFT you've got to pay mo any why these people didn't help me at all well I tried I'm sorry false there thanks just the same well you gentlemen must have had a long journey would join me in the cup of tea woods woods good oh jeez jeez please serve some tea two for these gentlemen and one for me your order sir will be up in a minute do you want a spater do you want something in it Van Jones what are you doing here mr. Paul staff gave me a job right in Poland what this is Jack Benny again last Friday October 27th was Navy Day and I had planned sort of a little speech about it but after reading the headlines in the newspapers about the job our Navy is doing in the South Pacific I decided to throw my speech away because anything I might say would be insignificant there's just one thing however our men are out there fighting while I'm talking to you now Navy Day means that we here at home must continue to back those men up by sticking to our wartime jobs and giving through the many channels at our disposal thank you Morgan lucky strike means fine tobacco remember that ladies and gentlemen lucky strike means fine tobacco the riper the naturally milder lucky strike tobacco yes lucky strike means fine tobacco so smoke the smoke tobacco expert smoke lucky strike so round so firm so fully packed so free and easy on the draw the famous tobacco auctioneers heard on tonight's programmer mr. L.A. speed rigs of Goldsboro, North Carolina and mr. F.B. Boone of Lexington, Kentucky Basil Riesdale speaking for lucky strike L.S. M.F.T. L.S. M.F.T. L.S. M.F.T. a friendly suggestion for your own real deep down smoking enjoyment smoke the tobacco expert smoke lucky strike I want to thank Martha Tilton and Fred Allen and all about yeah I hate to thank Allen I have to though I guess huh and all of Allen's Alley for being here on our show tonight good night everybody this is the National Broadcasting Company