If you want to pump your body and expand your mind, there's only one place to go Mind pump, mind pump with your hosts, Sal DiStefano, Adam Schaefer, and Justin Andrews In this episode of Mind Pump, we talk about our 4th of July memories And we're recording this on the 4th of July. You're probably listening to this some time After the 4th of July, and we've got some pretty stuff all your fingers We've got some pretty funny stories Then we get into the questions We talk about increasing inflammatory markers with exercise and how that relates to digestive disorders Should you avoid exercise if you have digestive disorders or is exercise going to help you? The next question is we talk about mobility and how having too much mobility or too much flexibility Can cause problems. So if you're hypermobile, how do you fix that with exercise? Then we talk about our personal habits that we do every single day that contribute to our personal success and finally What if overnight? Adam, Sal, and Justin turned into women. What would be the most difficult thing about that? We'd be hot. Yeah, we we talk all about that and it's a lot of fun. Also Maps Prime Pro is available right now Probably easily our most corrective maps program That we've ever put out and I need it in your toolbox.  It's all in there. You do the self-assessment tool There's correctional exercise in there programmed out to get you more connected to your body so you can lift more weight Get better recruitment patterns have no pain move better Just get better results. This is a program where you're gonna learn quite a bit in fact I didn't I was not familiar with a lot of the movements that we put in Maps Prime Pro We collaborated with Dr. Justin Brink who's our mobility and movement guru So this is a program you don't want to miss and it's on sale. It's discounted because it's a new launch The place to get it in a place to check it out is mine pump media.com poor Justin He's not feeling good today Adam. I know his tummy hurts. No, he got your tummy. It's not as tummies He needs he needs he needs like a hug marriage. You want to know I think he needs a hug Like a big a big cuddly bear hug from from Adam from some of our fans from He's a big physical contact if you're listening to this podcast and you want Justin to feel better Please send Justin a hug send him a virtual hug and DM him a hug. I will block it Mine pump Justin on Instagram. It'll make him feel a lot better. No What's going on Justin? It's 4th of July motherfuckers of July. Yeah, why are we here in the pit?  That's why Yeah, we were either. We don't yeah, we work one of America. We work in America And then we go home at three o'clock. We are Celebrating America by dropping knowledge fitness knowledge Knowledge fitness in your life now, you know, it's cool about Independence Day so last night trust me. I won't show it up.  So I know you guys are getting scared. I know I was trying to vert. I know No, no, no, no, it's really crazy when you examine the When you look at like the the bill of rights Because I do that a lot on the weekends you should You should She's like, you know, we finished the laundry early. We got all our meals prepped. What do you want to do?  Let's go over that dude. I want to look at some thumbs through it has to be Like all the amendments and I want to be clear. I want to be clear. We have never fully expressed The vision or the full expression of liberty in this country. It's been for some people not for other people But I thought you said we're not gonna get pulled on dude. It's brilliant. Yeah, it's brilliant that at the time when they wrote that out I mean just your countries were run by monarchs Kings and queens and here was a bunch of guys who are like, hey Here's a whole country. Yeah, that you can rule over and they're like, nah What we're gonna do is we're gonna write a bunch of rules that make it impossible to rule over Individuals brilliant brilliant forward thinkers brilliant and I love and I'm glad I Think of brave heart What's your celebration like what do you guys do work besides after work?  We get sparklers Like light a match It's not fun anymore speaking of liberty. Thanks.  What is your guys's favorite? Okay? Well, okay, let's do this What's your favorite cuz I've seen quite a few Firework shows where where and what was your favorite firework show you've ever seen? Hollywood Bowl, I think Hollywood Bowl. Yeah, what time we go down in Hollywood What's the where is the Hollywood Bowl it's obviously I know it's in Hollywood jackass Where is it? Where's it?  Is that the stadium? Oh, it's a hot. It's it's like a theater. It's called the Hollywood. It's the Hollywood Bowl Yeah, I didn't know that it's a it's a closed theater or is an amphitheater.  It's not closed because you wouldn't be able to firework.  Yeah, hey, what state is California in?  I'm talking about like that like straight up from Mexico or what maybe like man candles No, like the like the cannons dude like the big dynamite like the big tubes like this big and you put a big-ass like ball in them You light it and it's like that's a Roman candle. Let's I just know well these work So I know Roman candles Roman candles are tubes that shoot out.   I'm like look at your backyard I'm like one spark and we're in freakin and he's like whatever dude and so he's doing it sets his tree on fire We put it out with the hose Then he's just throwing fireworks everywhere because he thinks it's a great time Doesn't realize he throws one in the direction of my daughter So she runs it blows up obviously smart.  I'm like like damn, dude Like there was a very there was about a split second there. We almost we almost got in a tussle But we did it. Yeah, but that's the light. He's a good friend. He's a cool guy Good friend of mine never going to his house again for fourth or so best fireworks, but it was awesome because it was this It was exciting that's fireworks for you were homemade a homemade version. I was exciting. Wow That's pretty because of the recklessness. Yeah, it was it was like the fear.   It was pretty fun to watch Where do people get these these fireworks from around they must go to Mexico, right? Yeah, yeah I mean, it's like anything else. You can get in Watsonville, dude. Yeah, but not the ones that fire.     Well, yeah Shoes I look I had a friend they live so hard I had a well because they they were so they rationed it so much that they created a black market so I had a friend who went to the Soviet Union when he was like a teenager his family did some work there or whatever and He had people offering to buy his Nike's off of him for like 300 bucks He said there was a whole black market for Nike's and Levi's for like the wealthy over there that were like the prices Were crazy. Wow. Yeah, so could have been a business idea. Anyway, maybe not. I don't want to be in the gulag What's your what about you Adam? So I've seen I think Great America and Disneyland both do great shows. So I've been there for But my favorite for sure all-time favorite was incline village in Lake Tahoe Lake Tahoe So you can only set the stage for you if you've never been a Tahoe.  I obviously there I'm sure they have something to do with it because all the songs from that night play with the the fireworks So you got all these people imagine barbecue and drinking everyone's super friendly Sharon beard Oh, yeah, I have a burger or whatever Everyone's all sharing and having a good time and you're laying out on this grass right next to the lake Looking up at the sky listening to radio station playing all these great classic songs and the songs all Go with the fireworks. So as the fireworks are exploding off They're going with the beat of the song and then of course they always have like some You know great epic song to end it with that finale.  Oh, man I think if I could go back and do that again because I've talked about that Going up there again, and I've told you because Katrina wasn't we weren't together at this time And I said man I would love to go up there with you for that But I would really want to plan like a week off of work to where we don't have to come back when everybody else Is coming back and just stay there because I I remember it took us three or four hours to get just out of Tahoe Like it was so yeah, it was it was crazy. It was and makes it almost not worth it Yeah, no, that's I haven't gone back for that exact reason.  I heard burning man is is just as horrible. Oh Yeah, did you hear what's gonna happen at burning man by the way? No, so the feds Said that they're actually gonna patrol burning man and send agents in there or to drug test not drug test But to check for drugs in and out and then maybe Yeah I mean anything better to do yeah because of all the crazy, you know the bad things that happened all the killings So so they're like I hope that doesn't happen. Well, that's dude It's it's I mean if they say it's gonna happen it could or it could just be like a tactic or whatever But I mean that's like that's like shooting fish in a barrel Their numbers down or something they need to let go, you know They're gonna just collect everybody and patty wagons.  Hey guys, come on. Let's do some drugs.  That's all I gotta do to get some acid. What do you mean? I'm already Jim Smith. Yeah, I don't believe that agent Smith. You guys have a favorite 4th of July food Do you double burger action? Trying to spice it up like it's just the burger up a new genre Like There's something about yeah, there's something about eating wieners. I know that you're into that I'm not really into that. There's something about they're not good, bro. That's like relax the job. No, it's super not good Maybe like a sausage the Italian sausage. Thank you. Looks right at me. Wow There's something about spicy. There's something about eating a hot dog on 4th of July that I just I have to like I enjoy it Nostalgia. Yes, there's something about me. I can see that well I could see that too because you probably have childhood memories of a plane with sparklers and kicking rose things around and doing the and doing the hot dogs I can see that Lights of fireworks and do hot dogs this light some shit off So I like that.  Why not? My in-laws make amazing mayonnaise potato salad. Do they really? Yeah, what do they put it throw a ton of bacon in it? It's a bacon salad Garnished with potato a little potato So where are you guys going then for the fourth? What's your deal? What are you guys doing? You're looking at it my friend. You guys aren't going anywhere. No, you're gonna go home with your home, dude Yeah, that's it. You're going out. What are you doing? I mean like at Scotts Valley They have like a we'll probably be able to see it, you know from there's like this place where they they've blocked it off now Though there are assholes about it But we used to sneak under this fence in this quarry and you could go see it all and that's pretty cool I do that sometimes so we make a big deal about the 4th of July every year My whole family gets to get that's a whole family and 30 to 50 people will go to someone's house we have a little bit of a racial to it and You know it's because we're all immigrants or you know children of immigrants and all my parents and their generation all immigrants They have this like really they're like Super patriotic patriotic my grandfather in particular because he came here When my mom was four it was very very poor In Sicily actually lived in Venezuela for a while before he even came here and I mean when I say poor I mean Like one pair of shoes with holes in it, you know poor didn't have food all-time poor So he actually gets emotional every 4th of July every single year. Oh, really? Yes Every single 4th of July when I all go over there and he speaks broken English and everything And you'll see him with this.   So I already love this. We're always like when's he gonna do it? Yeah, oh here it is It's great god I'm so glad he doesn't listen to podcasts cuz he would literally He's something you're old, but it would literally beat me Old man's strength. He's just a yeah, it's just a tough old guy. So all right bring on the page You're brought to you by Chimera coffee It's the only coffee that is infused with all natural Neutropics for a cleaner calmer and more focused buzz without the crash put the Chimera link at mindpunkmedia.com And input the discount code Mindpump a check out for 10% off Alright our first question is from Jeremy Burke What are your thoughts on increasing TNF alpha? A known inflammatory marker related to digestive disorders What are your thoughts on the studies showing increased gut permeability? Didn't this have sows name Think so Tumor necrosis factor alpha Tumor necrosis you had to Google that before you even fucking You're talking to That's about all I got yeah, no TNF so TNF is a as he says an inflammatory marker and It has been connected to high levels of it has been connected to lots of disorders Alzheimer's and Inflammatory bowel diseases and even some types of cancers However, as with anything in the body that occurs naturally There is there are uses for and benefits and I want to say this because We tend to find something in the body and Western medicine does a great job of this We'll find something and be like oh this this is bad that too much of this is bad So then what we do is we try to smash it and suppress the hell out of it And when we end up finding is too little bit is just as bad and TNF is one of those things all inflammatory markers are essential So when you exercise before you go into TNF and get deep into that Can we please explain explain to everybody what an inflammatory marker is and why this is important? Well, if you had no inflammatory markers or no inflammatory You know system of the body given you wouldn't heal you wouldn't heal Look given an allergy you cut you get a cut right inflammatory You know markers and chemicals go to the site of the injury becomes inflamed Blood clotting happens stops the bleeding and then that's a signal for the body to which heal and repair another way of saying that too That's the body's natural way of protecting itself right so there's definitely a positive side It's a signal. It's a signal that you're it's very essential. So like for example cortisone shots cortisone shots will block inflammation very very powerfully acutely at the site of injection Now if you do that a bunch of times and when your joints like your knee You're gonna have over time degeneration of your knee because you're that your knee is not having the signal Let's talk about this. Let's talk about this This is a good topic and I feel like more people can relate to this right here So and this is why we we typically tell clients like ooh Let's avoid this at all costs because you're not really helping anything all you're doing is you're blocking a signal So the issue is still there right to be exaggerating the problem and this is numbing it like this is common right so when you get people that have knee pain or shoulder pain a lot of times they'll end up getting these shots and What all they're doing is they're not fixing the problem whatever. They're just blunting the signal right they're blunting the signal They're not changing the the patterning if anything They're continuing their original patterning because now they don't even have a pain signal to tell them that they're doing something wrong And you get problems even even long-term use of NSAIDs like ibuprofen Over time have been connected to first off for athletes lower rates of adaptation So yeah less strength adaptation less muscle building adaptation because again, you're blocking that signal but also tender tendon ruptures and Degeneration of joints over longer periods of time. So all these things are very very important. So exercise Increases TNF, but that's okay under normal circumstances. It depends on the context now if you're in this hyper inflammatory sick state Then even small amounts of exercise may be damaging But at that point you're in a bad situation and that's totally not a normal normal situation now as far as exercise studies showing that Exercise increases gut permeability. Well, this is true but what you want need to understand about the gut is the gut is It's a two-way it's like a two-way Barrier and depending on the situation that your body is in it will increase or decrease The amount of things that it allows to go through the gut. It's not a it's not like a Complete barrier. It's like a plastic lining that nothing gets through things have to get through the gut Problems occur when there's constant inflammation the gut and things get through the gut that aren't supposed to Just like there would be problems if you had a plastic lining you're gotten nothing came through now The reason why gut permeability increases with exercise is probably because your body is trying to uptake more nutrients and fluids So it's gonna increase permeability to let those things come through now. This is a theory of yours. No, this is actually what happens This is why There's been cases and so why'd you say probably then what do you mean? You just said probably. Oh, no This is what happens, but when they're in some cases in extreme cases when people have a disease or something like that like a Bacterial infection and they work out real hard and next thing you know that bacteria really goes through the bloodstream This may be one of the reasons why that happens, but if you're a healthy person There's there's nothing wrong with exercise is good for you a hundred percent all the way If you're done properly across the board if you have inflammatory bowel disease Exercise is still good for you the thing you need to monitor is intensity like if you go too hard with any type of disorder You may cause it to get worse But in the right doses your body gets stronger. I also feel like this is one of those issues that Well, I have with doctors too because they typically are gonna weigh on the other side, right? They normally will tell a patient like oh stop exercising because this could make it worse so I was just having a conversation with a dermatologist on our forum on Similar topic because she was discussing how sun exposure is bad for the skin and any amount of tanning is damage to the skin So basically avoid all you know tanning all all forms of tanning I now I agree with tanning beds because that's a whole different story But what about the benefits of vitamin D and not only that Because then what you'll hear from them is they'll say oh 10 to 15 minutes of exposure is all you need Well, there is a chronic vitamin D deficiency being examined now in lots of people and there's it's being The amount of vitamin D that we need is being questioned So lots of scientists saying we need more but it's beyond that there's more than just vitamin D benefits But anyway my argument with her was What we tend to do in Western medicine is we'll take something and we'll try to connect the dots and make it very simplistic And I use the exercise and as an example if we looked at the acute effects of exercise No, no doctor would ever recommend exercise like if you look at the acute effects you work out real hard You have all these inflammatory markers go through the roof free radical production through the roof Stress hormones through the roof like if you just looked at the acute effects of exercise We would easily be able to say wow exercise causes heart disease causes cancer Causes all these different problems. You need to avoid all exercise But we know for a fact that exercise done properly makes you much healthier. It is one of the keys to longevity. So That's my point with this is it's hard to just look at one thing and then try to Simplify it and look all the way down the line and say, okay, here's the problem You know, this is going to cause all these bad things because it doesn't necessarily Always work out that way in fact it almost never works out that way because there's a lot of a lot of steps that happen Along the way same thing with things that activate muscle protein synthesis That grow muscle also fuel cancer cells. Does that mean you want like IGF one? For example, do that mean we want to block all IGF one? No, because you need that also but in the context of pro cancer environment, it may be a bad thing So context is important wasn't and I remember listening to the Mercola episode, which I don't know when that's coming out But where he was talking about vitamin D and like how like ingesting it really isn't even close to being as effective as You know just getting out and getting sun exposure. So you need for good vitamin D production And this is depends on a hugely individual because of skin tone, right? So and you know People like you're like Justin. Yeah, I got a little exposure. Yeah, we'll produce more vitamin D in your skin than me I have I need more exposure to get the same vitamin D potential on the flip side I can stay on the Sun without damage without nearly as much damage as you would so very individual that being said Cholesterol or blood cholesterol is an important process of the vitamin D making process your body uses that cholesterol make vitamin D So if you've got really low really really low cholesterol levels or you take statins the odds of having vitamin D deficiencies are higher So these are all all factors, but I mean as far as the question is concerned If you have gut issues And you're in a really bad flare-up Really monitor the intensity, but very rarely would I tell anybody to not be active because of you know fears of Causing more gut issues. Yeah Fricky Jake a lot of people struggle with mobility issues, but he has the opposite problem He's naturally very flexible, but lacks strength and stability which contributes to pain during squats and deadlifts Oh Great question And kind of similar to the first one in the sense that we we always talk about like how great it is to have all this flexibility Without strength is instability very unstable And he's talking about like when he does squats and deadlifts. He has pain Is he like a major yoga guy? Did you look at his page or anything? So he says he has it so it's a little longer his post But he said it's very natural for him now some people are in this category where they have this yeah Like their production of collagen is very different than the average person. So they're hypermobile you see people who? Like will like contortionist for example Yeah, I was gonna say sometimes you call them like double join it or whatever it looks like just because they're so flexible Yeah, and so these people it's really important that they build lots of strength But the problem is is when they do exercise is they find that they'll have joint pain because that it's lacks They don't have the stability. Yeah, and so the key with this particular situation is To not move with to not hit end of range of motion with their joints So if you're deadlifting for example, don't excessively anteriorly till and don't let your body excessively posteriorly till go in a neutral position Stay very very tight intense and go real slow with your movement and use light weight because you have to be in complete Control because the second you go heavier than that and you feel like you can lift a heavy weight What'll happen is you're start to go to end of range of motion and with this case You'll see them exaggerate and go anterior anterior too hard and they'll feel like hip impingement and stuff So with P and I've had actually I have I haven't run to very many people like this But I've actually had two clients that fall under this category to where literally I had a lady who hired me never worked out so super You know decondition no activity level never stretched Could sit in a you know could sit in a split. Yeah, could you know sit in the runners? You know, what is that called the runner stretch or hurdler stretch? Mm-hmm like crazy internal external hip road You know mobility or flexibility and range of motion and so with her everything was Outside of that like I never trained her To I never trained her at those ranges of motion I was always kind of in the middle and just real slow real tight and it was all about Hardcore control this actually would be a case of tension movements are Man, that's I mean it just screams that for me Especially like some of the FRC techniques or even what we're bringing out in in prime pro of being able to now Isometrically contract, but then we're also gonna move the joint so you're gonna articulate the joint with tension So that just it helps to train the body that you know, you're building the support system through range of motion So you really want to over emphasize the fact that we need to squeeze and connect to that central nervous system 100% I think of maps prime and prime pro and if you're not following one of our programs Then I would the other outside of us. I would recommend Ken stretch for sure. I mean that's the first thing comes I mean, this is a tough one to speculate to without seeing the person right like and knowing exactly Who we're speaking to as far as like but if you're if you feel confidence out That's what he's explaining that. He's just this super mobile person.  Well, I remember a kid like this for sure Like she was very like good at gymnastics and did all these like crazy bendy moves and hyper extension and Just just getting her to to do like basic like overhead press or anything with weights I just I had to like I had to sit her down a lot of times and just have her concentrate on, you know postural positions where she's squeezing and tensing up because she just didn't have that like that that that sort of ability to tense up and like maintain a position without like constantly swaying and moving and You know, it was very it was very challenging for me to get her to like just, you know focus on on like maintaining a nice like rigid Position so I've had several clients like this and a lot of times it's somebody who their whole life have done like Yoga that's why I asked that like if he was a yogi or something because it's it's more common for me that I've had clients that Never really strength trained or never lifted weights, but they did yoga their whole life or did gymnastics And so they have this their hyper mobile and and then probably too they were already because we are as humans We tend to gravitate towards the things we're good at so these types of people, you know Found that they were really super flexible young and continued that on forever And so now here I have them at 40 50 years old or whatever and they're super mobile But then they have no stability or real strength. So I tend to lean towards I mean definitely for sure. I think step one like we said tension But the type of training like I would lean this person more towards hypertrophy So like if they had like one of our maps programs, I would start them in phase three Before one because I would want I would want to teach them more a slow and controlled like a tempo like a 4 2 2 hypertrophy type tempo where they're really concentrating on the eccentric motion and Stabilizing the weight pausing at the bottom at the isolation at the isometric part for like two seconds And then then contracting after that So this is where hypertrophy training actually could be really beneficial for some of that because it and more so from a Tempo like because I'm emphasizing that slow Yeah, that's low count.  Yeah, it's don't do them. Yeah, that's I mean, that's a that's a total of like eight seconds That's a long time for a rep and the amount of weight you can use when you do that is substantially less Yes, so and you just don't see that you rarely ever see anyone you see guys and girls manipulate wait a repetition So all of a sudden they're doing instead of doing five six reps now this week They're doing ten to fifteen reps but how many of those people really manipulate tempo and this was a big thing that I like to teach people because I don't Think a lot of people do it not a lot of people do it well And I think there's lots of benefits to actually training that tempo because it teaches not only do you get the benefits of the Hypertrophy side of it, but then you also get the benefits of the control in the eccentric motion which for somebody who lacks stability And strength because they're hypermobile. This is a great tool I would probably take this person and I would spend a little more time in phase three At the start before I progressed them to phase one or two of maps So this so your biggest enemy by the way is static Relaxed static stretching do not do you're not looking for more range of motion You want to connect to your range of motion yoga is Excellent for this if you do yoga the way it's supposed to be done If you do yoga to where you get in positions and you let your joints Hold your position this you're gonna get much worse if you get into these positions and get yourself into These positions these yoga poses where you're having to support yourself with and what they call in yoga prana Where your intrinsic tension the entire time so if I'm in like warrior one or warrior two I'm not just letting my legs push out against my mat I'm sucking them in at the same time and I'm tensing my entire body and I'm not letting my body be Stabilized by just my joints. I'm actually having to hold myself and my muscles number one It's exhausting, but number two it's gonna connect you to these ranges of motion So if you do yoga properly, it's great for this you do it wrong It's gonna make you a lot worse.  Let me know all that's based off of Eddie Ofa. What is a personal habit you do daily that contributes to your success? He asked everybody that includes Doug, too so What's everybody you guys you guys go first you don't do anything I do I can go I mean I can talk about it Well, you always do go first you may as well go now. Hey So one of the things I do is I try not to be resentful No, so this is if I'm surprised I never talked about this but I do this every single day and I The people that I'm around I try and do this to everybody but a lot of times I forget but I do this to at least one person a day is I'll look at that person for a couple seconds, and then I'll try to feel picture them naked. Yeah Totally I can always I always look so I could tell when you're doing this to me, too Yeah, you can't can you because I make a kind of a gross face I shouldn't have done that Making at me I go back to Justin like yeah, no, I look at I'll look at someone and I'll feel my gratitude and my love for that person so rather than just like You know making a list of the things that I'm you know thankful for for that person I'll look at them, and I'll try to get the emotion and the feeling of gratitude and love for that individual and When you when I first started doing this It's it's it's at first it wasn't natural But now I can do it and I can immediately get that feeling and I when I when I do this regularly or to more people on a regular basis the way I act Towards people and even towards myself is more of an accurate representation of the way I want to or the way I think I should act I'm less likely to say things That I'll regret later on and I'm more likely to be empathetic towards people when they're You know do you know acting a certain way like you know They're in a bad mood or they say something that irritates me And I'll look at that person and try and feel that feeling of gratitude and love towards that person I'm more likely to be like well. They're having a bad day. It's not a big deal Versus sometimes my reaction is to fire back or whatever so doing this every single day makes Makes me really happy and appreciative for what I have currently And it I don't know it just it just feels good.  But let me tell you something that I think is really unique about you that That is such a great thing to share because a lot of people wouldn't look at that as Like a major thing that's gonna get them closer to their goal or being successful and I would definitely argue that especially being somebody who knows you and knows Your ability to communicate with people and get your point across is a huge part of your success There's a lot of intelligent people that I've I've met in my life But more often than not the the more intelligent they become The less receptive they are to other people and the more of a turnoff they are and They're not the most effective communicators. In fact, I it's rare to meet someone really really intelligent That is actually really really good at communicating that I feel like they're they ended they say most people in to go Opposite directions like the more intelligent become you become so hyper focused on that That you're not very socially aware and self aware And so you just keep driving towards that direction and you don't realize that that's great You've got all this great knowledge But now how well are you at communicating that and how well are you at interacting with others? And I think that's probably one of your greatest strengths and attributes is this ability To continue to grow to continue to learn to compete continue to be this brilliant man and mind with the same ability to interact with all different types of people and communicate information to Everybody and that I think it's a huge part of the success of mind pumps. So I'm glad you shared that Yeah, no, I appreciate it. I had a friend that I that I met years and years ago English guy and I probably talked to him before about him before on the show But everywhere I would go with this guy He would first off the dude was always just happy like he was always awesome to be around and everywhere he went he just made friends with everybody and I asked him like one day. I'm like, dude. I'm like, you're like one of the great like we can go to a bar We can go to a restaurant. We can go to the store and you just you just seem to just have a great time with people Why is that he goes? Well, he goes first off I don't like I don't have any room for strangers. So why not just be friends with everybody goes And I also just really love people and I let that come out and I noticed that way more often than not people treated him Well as a result from it and I you know, it's funny it really hit me when Me and him went to a bar and I'm noticing people around me and how happy people were at the bar and it was because alcohol right people are drinking and now they're happy and now they're all having great conversations and dudes are hugging each other and I'm like, why can't we just be like that all the time and This is part of it is is just Realizing, you know, the gratitude that I have for the people around me and I do I have the only reason why the people are around me in the first place is because there's a role I have there's a role for them in my life. Otherwise, why would they be there? And so I have gratitude in some form for them And when I remind myself of that the way I talk to them and understand them so much better so much better and Like you said, Adam, it's helped a lot with just my ability to talk to people or whatever But I didn't even do it necessarily for that. I just noticed that it really made a big difference Oh, it makes a huge difference. It's part of the reason why we can all as alpha males and Super visionary lead all individual leaders can't all actually work together Is that we have this mutual respect and a lot of that comes from your ability to to do that I think that's an important quality for all anybody who aspires to be a leader This this is a huge asset and a huge tool. I think that anyone can use I think it's a great great advice Personally for me, I I do kind of this thing at the end of my night where I kind of assess my day, right? So, you know, I've got a ton of goals as always. I've always got things whether they're like I have right now I have Financial goals because we're Katrina and I are trying to get a house right now. So I have these personal financial goals I've got goals related to my personal growth as far as like reading a book every single month I've got physical goals right now Related to how I want my physique to to be able to perform to be able to look to be mobile Like so I've got all these like big goals, right? None of those goals are accomplished overnight, right? So that's what I mean by a big goal. It's not big as it's like not hard to accomplish It's just it takes time and consistency So at the end of every night, I kind of assess my day and ask myself, you know What short-term things that I do today that it will impact my long-term goal, you know So what decisions did I make throughout my day that positively affected one of those goals? Now some days I have a great day and it feels like I chipped away at everything, right? I've knocked a chapter on the book I got a phenomenal workout where I dressed mobility and strength and did this I did something special for Katrina I moved some money over and made or did something to make extra money and save that like so sometimes I have these Unbelievable days where it's like this huge like pat on the back great job Adam, you know And I have that conversation with myself like I let myself know that like that was a fucking great day And should be happy and then I have other days where maybe shit doesn't go as planned And I don't get a lot of those things accomplished or maybe I get none of those things accomplished And so if not if I didn't move forward in one of those areas then the next day I'm heavily focused on making sure that I accomplished something and then I also don't beat myself up over Some of those days because that's just part of life sometimes and I just said this on my Insta story the other day Sometimes progression is just not regressing right sometimes a week goes by and maybe I didn't progress towards one of those goals But then I also didn't regress like a lot of maybe the day I was putting out fires and managing things that I wasn't ready for and just keeping my Being calm collective and focused on my long-term goals and knowing that hey You know maybe a family thing came up and family is a priority even though it's not one of my goals It's a priority in my life that I needed to address that and I and I did you know So I'd not not beating myself up because I didn't move forward on my goal and saying hey, you know Tomorrow though, I'll make sure to take steps forward in this so at the end of the night I I tend to assess my day my interactions with people and and I and I asked myself like okay What did I accomplish today towards my long-term goals that I set for myself and I think at the beginning of the year I'm like anybody else, you know, I have a you know, New Year's resolution or the beginning of year I say these are all the things that I want to accomplish this year And I rattled off a few with the the books and the financial and the things like that I think real easy or it's really easy for people to say that they're gonna do all these things and they They talk the game like oh, I'm gonna do this or this year I'm gonna get in this shape and you know shit happens and then they make excuses why that didn't happen where you know That's I just don't work that way I set big goals for myself and I'm gonna fucking do it It's just a matter of time for me and I and the way I can chip away at that is I just revisited every night Like what have I done today to accomplish that goal? What have I done today to accomplish this goal and and that one I just kind of evaluate that I think you respect yourself Enough to keep your word Because a lot of times people will promise themselves something and they're the first people to break their promise to them So to themselves like they won't even break a promise to someone else But when it comes to themselves, they're like, you know, whatever like they don't respect themselves enough You know I'm saying that's all the way through that's integrity me right?   Yeah, it'll be hard, but you better believe I'm gonna fall through on it If I if I tell myself I'm gonna do it. Yeah, I can identify with that a lot especially One thing that I've sort of put into place in the practices whenever Whenever I have a goal or I have something that I want to accomplish If I verbalize it, it's for sure it's happening like once you say once I say it even if it's just out loud It has to be out loud Either if it's just myself or if it's you know, like it's weird, but I'll just I'll say it But you know by myself I'll say it out loud or to to my wife or somebody else I trust and like it From then on every action I have to take I just take and I chip away at it every single day And I try that this has been a really hard process for me is to be able to say no as well So that's that's been like One of the practices that I feel like has led me more towards success and efficiency is Because I'm I tend to be a people pleaser, you know, and I want to I want to accomplish like all kinds of things I want everybody be happy around me and I want to contribute and you know benefit everybody else around me as well, but You know for me to be able to accomplish things I have to stay focused and stay On target and and if there's too many things that somebody will say, oh, let's do this Oh, hey man come over is a I have to like check myself and evaluate Whether that's a good use of my time or not and especially now You know with kids and in family and then the balance and then constantly evaluating Where the holes are and where I need to come back and fill so that's just kind of my process every day I will say you've impressed me so much with your I Haven't met anybody as willing to step outside of their comfort zone as much as you I'm talking to you Justin. I think you guys are the same though. Well, I mean, I'll tell you I a Lot of what we do is in my comfort zone. So it's very difficult to say that In terms of our work like getting on a podcast getting in front of a camera You know if we do you know the stuff that we do is mine pump Most of it is like in my comfort zone It's not a problem.   I mean, I appreciate that Yeah, for sure. Doug. What do you do Doug? Yeah for my more practical day-to-day? It becomes a little bit overwhelming at times because just too much to do and things can slide through the cracks And so what I have is a book called a planner pad What this does it has three columns the top one is everything you want to accomplish during the week The second column is what you want to accomplish during the day and the third column is your day-to-day schedule so if you have a meeting at three o'clock you put it in the book and By reviewing that on a day-to-day basis and filling in all those blanks What allows me to do is stay mostly on top of everything even though just there's a lot going on I think one of the big mistakes people make is that they go through their life winging it all the time Mm-hmm, and I'm partially to blame for that as well But that planner pad does allow me to focus in on what needs to be done and stay focused on the big task at hand So that's my little tip of the day. You know along those lines Like it's it reminds me too of what I'm going through right now of heavily tracking again And I swear every time I make this transition of like I'm gonna be tracking and paying attention It's so much work like to do all this right like oh now I got a photo everything I got to count it all I got to add it up and I input it It's like I'm definitely adding more work to my day, but it's amazing that because I'm it's forcing me to be organized About my day how much more successful I am at accomplishing what the current goal is as far as What I'm trying to do body composition wise So this is also why I'm such a huge fan of tracking and teaching that to others is Right along the lines of what Doug saying with putting that in the planner is like, you know If you just kind of go about your goal is your fitness goal at winging it You know some people can some people have that ability some people are smart enough I've been doing this long enough like a sal that are so intuitive and understand their body that well that it's like Yeah, I got this I could I could do this no problem but for the most part most people aren't that organized aren't that dialed and are winging it all the time and it's like man I highly highly recommend Tracking and paying attention for a while and pay attention to how that bleeds over into the rest of your life because I tell you What I'm watching myself having to do all this extra work You know to provide this vlog and shit for everybody, but the same time too. I'm getting way more stuff done So it's bleeding over into other aspects of my life because I was just gonna ask that if it if you notice a carryover Oh, yeah, I mean You're even seeing it in my activity level. You're watching My movement just and I'm not trying to increase it like and I believe this was one of the questions Someone asked like how's that I'm getting 20,000 steps.  I'm just I'm busy.  I'm on week four now and it there's just this natural progression of Movement and it's because I'm having to move to accomplish all the things I'm getting done all day long And it wasn't that long ago. It was only a month month ago Where my steps and activity level was half of that and I wasn't being lazy.  Everybody in this room never has something not to do You know, there's always something to be accomplished But my my energy level my ability to knock more out and a lot of that I attribute to Being organized about that and I know that's also a weakness of mine that if I'm not doing that It carries over and then all of a sudden I feel lethargic and tired and slow and I don't have enough time in the day And it's like fuck I'm definitely doing way more than what I was doing before and I seem to have more time and more stuff now So the return on investments worth it crazy.  The most difficult thing would be Adam and Justin And I'm just kidding. You know, it's it's this question is kind of cool because I actually thought about this exact about being a woman Yep, I did you know why because we had that question a little while back where it was a little bit of controversy behind Where that girl was asking about like creeps in the gym Oh, yeah, and I sat down and actually I had a really really good conversation with Jessica about this and I sat down and I explained to her Not explained. Excuse me. I asked her like tell me like I really want to know what it's like To be in a woman's body going around everyday life going to gyms and stuff like that. She says, okay, she goes She told me this was an example. She gave me. She goes. It's different when you're a woman and You're getting, you know, men are looking at you Versus being a man and have women look at you and he goes the difference isn't necessarily that there's bad intentions because the vast majority of men Don't want to harm or hurt a woman just like the vast majority of women don't want to harm or hurt a man if they're checking them out but the difference is Most women can't or most men I should say have the ability to To to do harm to a woman. They're a much bigger threat. And so she said She said when she's at a gym or when she's doing something and a guy's really staring at her It's instinctual to feel a little bit of threat or fear from it Not because a guy's bad, but because if you wanted to he could really do something Whereas I would feel zero threat like chicks stare at me women could come up to me and say Yeah, but why do you think that is though? Do you think that's because of the news and the information that's provided to us? Cuz statistically bigger cuz well, yeah, but statistically What are the if we if we were to talk about statistically? Well, what are what is the likelihood of? Female in that position getting so it's not logical in the sense that the odds are very low The odds are and right that's why then that's why I'm challenging and asking it's it's it's it's very instinctual so it's it's like okay, it would be like Like the like fear of sharks in the ocean like going out and swimming in the deep ocean like I'm scared of sharks The odds are gonna get bit by a shark or so low. It's ridiculous, but it's a fear or why we fear flying, right? They're all you know like it's instinctual in the sense that They're you know women for most the human or all the human civilization We're a lot smaller than men. We're more aggressive. We're stronger And so I tried to put myself in the like in the like imagine if I was a woman and I could imagine You know that would be kind of challenging to You know be you know be fit have people noticed me for but then also be like hey, man Like you're looking too much or feel a little threatened by it Like I tried to think in terms of being a man like if I went into I don't know a neighborhood that I didn't feel Comfortable and I walked around and I I would feel kind of threatened well women can feel like that in a lot of different places So that was interesting for me in general. I thought about that. I'm like, huh Yeah, that's kind of that's kind of interesting And that may be difficult to get used to because we don't really experience it like I said if women are checking me out The last thing in my mind is Fear because I know if a woman does something to me I'm probably be able to offend myself for the most part unless it's like Rhonda Rouser or something like that but The other thing with for fitness that would suck and And this is gonna be like total stereotype, right? That I think would suck would be the the normal and natural hormonal fluctuations That women go through that on a monthly basis that I can agree with right away for sure Because we don't experience and we have hormonal fluctuations, too as men But it's nowhere near the the change in dramatic difference that women go through and I could not imagine Feeling for some women they feel completely different during different, you know times of the month because Hormones change and some women may debate this and be like that It's true. Look, you could test a woman's hormones and a doctor could tell you it what type what part of your cycle you're in that's how dramatic the difference can be and I don't know.   I had a girlfriend of mine.  I couldn't imagine so that would be kind of interesting, right? I don't know now. I feel that you have to if you're if and I know you're Obviously winning over all the women in our audience right now. Yeah, we're gonna go in a totally different So but I feel like you have to if you're gonna if you're going to do that We're gonna speculate you have to also take into consideration all the positive things that come from that too You can't just like the question was the most difficult thing. I mean I could I could list some of the awesome stuff I guess.  You know, so that just to me. I feel like this type of question I don't know why someone picked this question because it's just gonna get as long to hear.  Well, look how much trouble I got in the last one.  Well, the last one too was like I was literally sharing off of Math statistics. This is I sure saw 100 women came to me with this exact same problem out of those 100 You know 75 of them. This was the case 25. This was the case and that was where my information was coming from Could it be completely One-sided and biased and like I'm not saying it's a fact. I'm saying that was my experience And so I don't have any experience being a female.  I feel like that would that would be tough That would be tough to just manage that on a monthly basis And never know like is it going to be worse this month or less?  So I mean to me that would be one of the most difficult things Obviously childbearing.  That has to be yeah to I mean I I know pregnancy into this. Well, I mean well That's a female thing.  I I like to think that we're I think I like to think that we're pretty evolved In the united states especially and I feel like definitely in california of Equality and I know we're not all the way there yet. I'm sure someone pissed somebody off That's a feminist.  There's there's things that go both ways, but I just think I think it's a cool question I here's something that I was just thinking about In the in the way future when we have like this these computer systems Where you can kind of plug in and in this virtual reality and kind of become your avatar I bet you one of the most popular things people will do is become the opposite sex for sure For sure I mean, why wouldn't you want to do that to see what that's like, of course I would want to do that There's no doubt in my mind that that would be in a it's virtual reality. I'm not actually changing my sex to so to actually Get an idea of uh of that and what that would be like I think everybody you're probably right.   So I think she wanted she thought it would be funny Yeah, but we're going Why didn't you finish the question then so we knew that I don't I just went my you know my direction, which Sorry set the tone a little bit. Yeah, you did not give us that you didn't give us a ridiculous question So it deserves a ridiculous answer well, I'll tell you what would be interesting and uh, I'm sure I'll get in trouble for this but At a certain if you're if there's an if you're an attractive female within a certain age group You have a lot of power over men and I think women will admit this. I think they're not abusing it right Well, it's just challenging not to abuse that dude. I mean you have quite a bit Quite a bit of power. They've done studies on this word.   I mean imagine limited power Like the dark side of the force would abuse it Dude, I have I you know how many friends I've had that are women they're like Oh, I get out of tickets all the time because I'll just I'll cry. No, that's it. I don't want to pay for That's a great point because I've actually I mean Katrina if I have joked and talked about things like this before and The the thing that I kind of joke about is like, well, man, if I was a female I would just be running game on all these dudes like I would just be And I'm joking like I really would but I think that would actually be a difficult thing that I would have to like Like have self-reflect and go like I'm not just using that. Yeah, you're kind of taking advantage of all these of all these boys, you know that are Do I feel bad today? Yeah, right.  Like he really likes me. Yeah, so I Pumping them up. I think it does. I think if you're a really attractive smart woman that gets a lot of attention from men It would be a challenge to not abuse that it would be hard to not do that because you and and the way you would justify it It's like, you know what?  That's like, no, no, dude. She really liked me. No, I'm serious This is her real phone number.    Absolutely If you want to ask us questions that we answer on these episodes a place to do it is on instagram The page is mine pump media and then we all have personal pages Mine is mine pumps out. Justin is mine pump. 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In biomechanics research, what is a cycle? What is a phase or an event? And what do these have to do with normalization? We'll answer all of these questions and stay tuned for the end of the video where I'll show some useful tips and software for applying these to your research. With any biomechanical analysis, we need to start with a research question. For the example I'll be using, that is what aspects of technique are associated with running economy? We also need a dependent variable, which in this example will therefore be running economy. And just for a treat, there's me taking part in exactly this type of study a few years ago at Loughborough University. We extract our independent variables from a time series, which is a list of numbers assumed to measure some process sequentially in time. For example, a time series of a joint angle might look something like this. If a movement can be assumed to be periodic and repeat at regular intervals, then the time series can be segmented into cycles for analysis, such as a gate cycle in walking or running. Each cycle starts and ends at a common event, such as initial ground contact. Each event corresponds to a particular time point of interest within the movement and can ideally be automatically identified from ground reaction force thresholds or specified kinematic criteria. The events are used to define and separate the phases of a movement. For example, in running, we have the stance phase, which begins at initial ground contact for that foot and ends at toe off as the same foot leaves the ground. The additional event of mid-stands can be used to split the stance phase into breaking and propulsion phases. The rest of the gate cycle makes up the swing phase, which starts at toe off and ends back as initial contact where the cycle repeats. Mid-swing separates the swing phase into initial and terminal swing. Finally, there are two flight phases when neither foot is in contact with the ground. It's common for studies to extract kinetic or kinematic variables at any of these events, as well as mean or peak values or ranges during any of these phases. And finally, we may consider the timing of an event or the duration of a phase. To see the results of a study that did this for our example dependent variable of running economy, check out this paper, which I'll link to in the description below. When we want to visually compare movement cycles by different individuals or in different conditions, one difficulty to overcome is that each trial will have a different duration. This can make it difficult to compare qualitatively or quantitatively. We can account for these differing movement and phase durations through a process called time normalization, which temporarily aligns each trial. For example, normalizing each time series to 100 values from zero to 100% of the movement or phase. Once the trials have been time normalized, it's common to report the mean time series. However, caution is required when extracting peak values for hypothesis testing. If the peak occurs at a different time point for each trial, then it may be appropriate to extract the peak from each individual trial before averaging those values instead. For an overview of methods of time normalization, see this paper linked below. As well as linear length normalization, it's possible to use piecewise linear length normalization to time normalize individual phases of the movement and temporarily align not only the start and end of the cycle, but also multiple events or key instance during the movement. In this example from my recent flywheel exercise lecture, the eccentric and concentric phases of the squat have been normalized separately. One way of doing this is with the inter-1 function in MATLAB, but if you're not familiar with coding, it's possible to time normalize as well as many other useful functions within the biomechanics toolbar in Excel, which I'll link to in the description below. To analyze the entire time series and not just peaks or means using statistical parametric mapping, check out this six-minute tutorial with no coding experience necessary.