In this episode of MindPUP, we talk about the value of walking after a meal and more. In fact, we talked about Adam's Hawaii trip, didn't see each other for like 10 days. So we all missed each other. There's nice bromance in this episode. I don't know. We talked about a program giveaway. You're gonna have to watch the episode to find out. And then we answered some questions from listeners, like controversial health opinions. We actually have some very controversial ones, which we covered in this episode. And then we talked about shaky arms when you bench press. So if your arms get all shaky when you bench press, you're gonna want to watch this. By the way, if you don't want to watch the whole episode, you just want to get the fun clips. Go to MindPUMP clips on YouTube and just learn the stuff you want to learn and nothing else. All right, here comes the show. One of the best ways to manage your cravings is to manage your blood sugar levels. Here's a cool hack. Just two minutes of walking, that's it.  So that's all it takes, two minutes. This is new, right? This is a new information. We thought in the past that it took longer or more exercise to lower the blood pressure, right? Isn't this good? Blood sugar. Excuse me. Yeah, no problem. They just did some studies showing that even just standing up and sitting down, it'll affect the blood sugar. Now, two minutes of walking does a much more pronounced effect. And so people may be wondering, what's the big deal? Like, why would I want to? It's only two minutes. I'm not burning tons of calories, not a workout. So why do this anyway? Those blood sugar spikes and crashes influence our behaviors, and they can make us feel irritable, they can increase cravings, they can give us hunger cues, and behaviors that drive, obviously, your eating habits. So one of the best ways to work with your behaviors is to control your blood sugar, makes it easier to eat healthy, it makes you feel better, it makes you sharper, less irritable, all those things. It's just been a voice in this for a long time. I mean, mainly just because of the digestive benefit that I receive from like after a meal, and just walking through it and getting everything kind of moving, plays a massive advantage there. Yeah, no, it makes a big role with digestion. It's present in a lot of old cultures where people will walk after meals. I mean, I used to recommend people walk post-meal more so because it's an easy way to add activity because they're gonna eat breakfast luncheon or any way. So I'd say, hey, do 10 minutes after breakfast luncheon or just 30 minutes of walking a day that you've attached to normal activity. That's how it started for me was during the time that I was prepping, it was the first time I'd ever tracked steps and really tried to strategically increase activity over time. What are you looking at me like? I'm looking at your gloves. I'm so distracted. What's going on, dude? Just focused on gloves. Bro, Doug is the man for coming through. I wasn't sure if he really ordered them or not. You look like an assassin. I was so excited. This is probably the most excited I've come to work today. Today was like the most excited day I've had. Hey, you're like that kid, you're like that kid, you get new shoes, you gotta wear a red one. Bro, come on, tell me these things are not awesome. They look, you look like an assassin.  I drove the truck today. It was kind of lame to drive it in the truck so I don't know if I'll use them today but I can't wait to get home. So functional. Red stitching and everything, dude. I saw you smelling them earlier too, check out the real ones. Yeah, Doug got me real leather. It's the real, these are the real deal, man. And the red stitching isn't like overdone or whatever, but back to my point. So you're for real gonna wear those ones, right? For real? Yes, I'm gonna expose them. Well, when I drive the SVR, I will. Not when I drive the regular car, so I won't drive it. But so for real, every time you drive it, you're gonna put those on. You're gonna put Max in there, get your, get ready. Well, first of all, Max is gonna rev it up, right? Yeah, yeah, he's been in that car twice. So you're gonna get in the car, I'm late. Come on, I'd love that. And then drive? Wow.  So it's just like, you know what I'm saying? Why do you think you have a glove box, right? Oh, jeez. There you go. Is that really the name? Is that where it came from? Of course. Yeah, wow. Well, because the original car, by the way, everybody, calm down. The reason why people wore gloves back in the day is because their hands were dirty because they'd work with their hands and they'd fix the car and crank it on. So they had a little glove box.  Okay, it made its way to the rich and famous later on to protect the steering wheel because the steering wheels were made of like real wood, real leather, suede and the oils from here. And the oil. You know what, she, you know what? Justin's geofingers all over your steering wheel. Dangerously cheesy. Yeah, it gives me good grip, dude. I bought these for Justin and he dressed my car.  Didn't they get OJ quitted from wearing his driving glove? For sure. Yeah, yeah. Cause the gloves didn't fit. All right, let's talk about blood shoes. I don't know, back to what I was saying. So back to my point was you had that creepy stare when I was trying to talk. Yeah, I couldn't stop. So I started tracking and I remember when, you know, I was like strategically trying to add just activity because over the course of a whole prep, I knew that one of the easiest ways for me to create the caloric deficit was just adding a little bit more movement every single day. And so I had to find like these little hacks on, you know, creating more activity.  And as a side effect, I started to notice how well it made, like how good I felt afterwards. So the intention, I didn't go into it like, oh, I want my digestion to be better. Oh, I'm really, I was just like, I need to create more activity. Calorie was in burning calories. Yeah, that was like the strategy. But it turned into this really cool hack of I felt so much better. And then the second one, and I've brought this up in the past, it became this really cool time to connect with Katrina. It just became this routine of instead of like eating dinner and plopping down on the couch and watching TV or doing something like that or getting distracted on my phone or something like that was like, we would eat and then when we're done eating, we would just, you know, put the electronics down and we go for a nice 10, 15 minute walk. And it just, it started to guarantee this time every single day, which seems like no big deal. But I bet you'd be surprised how many people go several days in a row of not carving out 10 solid minutes of, especially if you have kids, you understand, right? You can easily go two or three days in a row of like not having a 10 minute, just non-distracted conversation with your partner. And I found that we created this really cool, nice intimate bond. And so it paired us like that. And then Justin mentioned digestion. You know, there's hip flexor muscles like the psoas, for example, that kind of runs around or near the digestive system. And every time you take a step when you walk at almost massages, your digestive system allows food to process through. Plus gravity helps with digestion. In fact, when astronauts go to space, they, a lot of them exhibit digestive issues because of zero gravity. So standing up, walking, moving, taking those steps, every time you take a step, there's a little bit more pressure, you know, pushing down, helping the digestive process. It just moves it along. Yeah, so it's an old, it's actually an old piece of advice for people who have digestive issues where people are constipated or have issues with like heartburn.  Oh, that's what I noticed.  That was a big help for me. I mean, especially with the heartburn stuff because, yeah, it would just stay kind of trapped otherwise if I just was like sedentary after I'd eaten, especially like at night after a big meal for dinner. And then I'm sitting on the couch watching someone on TV. It was just like inevitable. I'd be like laying down in bed and just hear the gurgles and all that happened. So what do you think, do you think that affects us metabolically even? Well, yeah, I mean, it's with blood sugar. I mean, that's a clear one. You know, when we talk to the people. Because this also flies in the face of the whole calories in versus calories out all the time argument too. Because if you're, so if you're telling me it affects me metabolically then, then even if I had the same amount of calories, but it took the same person with the same activity, but that one person decided to take a 10 minute walk after every single meal, which sped up digestive, the digestive process. But if we looked at total calories consumed and all calories burned was equal, you don't, do you think that it would metabolically impact the person? If they're equal then no, but that's not equal, right? The calories out part is constantly changing. Hormones affect it, movement affects it, mind, mindset affects it, stress, that kind of stuff. So if you're moving a little bit, you get the extra calorie burn. Let's forget that for a second though. If your blood sugar is better controlled, behaviors are changed. So what kind of behaviors do blood sugar crashes and spikes lead to? Less activity, more irritability, more cravings, right? And not just that, but then hormones themselves, things like testosterone and growth hormone, growth hormone, for example, is opposite insulin. Insulin goes up, growth hormone goes down, insulin goes down, growth hormone tends to go up. So that can also contribute to your body wanting to build more muscle or store more body fat. So it's all plays a role. So that's why the whole calories in versus calories out, they have all those opponents who say, oh, it's not that because what they point to is the fact that it's very complex, which is true. It is very complex, but still calories still count, but it is very complex. But what your argument is that it could potentially dramatically change the behaviors in that same person. Totally. The same person decides I'm going to just make sure I get a 10 minute walk after every single one of these meals, and even if the calories consumed is the same, that's the only thing they change is doing that walk. What it's potentially going to do aside from the calorie burn of the 10 minute walk is potentially promote better activity, better hormone profile. Better behavior system. Well look, I'll use myself as an example. If I eat something that causes these blood sugar spikes and crashes, I tend to afterwards not want to move, feel sluggish and tired. Then I start to get irritable, and then I start to have cravings again later on. Two, three hours later, I want more sugar or more palatable foods to get that blood sugar to come back up to make myself feel better and then the cycle continues. This is why at Nutrisense, when we had a young lady on the show who represents the company, that's why she said it's a very effective strategy.  That's why I have those cravings. It's my blood sugar. It's my midday lol. Yes, yes, and it's literally, this is literally talking about two minutes. They did these studies and found two minutes of a walk.  And that is enough to show a measurable decline in blood sugar. I'm gonna add another five minutes to it or whatever. That's awesome. Go for 10 minutes. I think that's even better. But two minutes is nothing. That's nothing at all. Spending more time in the bathroom afterwards. I could do a lot two minutes, you guys. Exactly. Anyway. Yeah. All right, here's the giveaway for today's episode. Maps, split, the bodybuilder routine that we have that so many people like. You can get for free, but you gotta do this. Leave a comment below in the first 24 hours that we drop this episode. Subscribe to this channel. Turn on notifications. If we like your comment, we'll notify you in the comment section. Okay, that's what we'll notify you. That's your one. And then you get free access to maps, split. Also, we got a sale going on right now. Two workout bundles, 50% off. The first one is the skinny guy bundle. It includes maps, metabolic, maps, aesthetic, the no BS six pack formula, intuitive nutrition guide and the occlusion training guide. All that 50% off. The other bundle is the fit mom bundle, which includes maps anywhere, maps, metabolic maps hit and the intuitive nutrition guide. That's also 50% off. You can find both of these bundles at maps, fitnessproducts.com but you have to use the code SEPT50 for the discount or click on the link at the top of the description below and get set up with the 50% off the skinny guy bundle or the fit mom bundle. All right, here comes the show. I really missed you guys, dude. You know that? This is one of the longest stints that we went of not hanging out together. I know, I know. Cause normally even when we do a vacation, at least a pair of us or half of us or you know, the group are together. So I think this was one of the few times where we were a full 10 days even or more away from each other. Right? You keep coming back darker, dude. Yeah. You got a lot of sun out there, huh? I did get a lot. How nice was it out there? It was beautiful. Yeah, it was like 82 to 84, like every single day. Bro, the sun literally was sitting on my, it was like, it was so hot. It was blazing here. I know, I guess we, so it was record heats, right? Yeah. In San Jose. Yeah. When we left, which we couldn't have tied it. I lost power three times. Yeah. Which is really awesome. All right. Especially after they tell us that they want all gas, all gas cars gone. Yeah. After 23 hours. I'm like, how's this gonna work? My aunt and uncle are the ones who house it for us. And they left, what's it starts with a B? It's all right, over, right over the pass. I can't think of it. Blueberries. No, no, no. The town, bro. The town. I can't, no, no, no, no, no. It's right over where you're going over the Altamont. Over there. I cannot think of it right now. Oh, I don't know. Burbank? No. These are terrible. These are all like, Belgium. It's heading like you're heading back towards the valley. Or like, anyways, it was like 116 degrees at their house. 116. But they were in, they were at my place where it was like 72. Well, yeah, it's cool. Yeah. So it only hit, I think, I think it hit records for us over there at like 76, 78, did it hit? Dude, Death Valley broke, I guess, the record. I think it was like 127 or something insane. Like it was like for the hottest ever in North America. What's the hottest temperature you've ever experienced in real life? 120, 121 or 124. We hit record heats going through Arizona when we moved to Colorado. There was people messing around, like frying bacon on their hoods and cooking eggs on their hoods. They'd mess the bottom of your shoes. Like if you stay in one place too long, like I noticed that at 120, it was like my shoe started to melt. Yeah, I was in Palm Desert when I went down there and the summer hit. And I remember it was like, you know, I'd go to work at 7 a.m. was 90. And I was like, what's gonna happen today? Yeah, it was 110 degrees at like 10 o'clock at night on that day. Weird. So 100, people have never experienced 120 degree heat. It's really weird.  Yeah, it's hard to do anything. Yeah. That's the face. So I saw that you flew in a helicopter. Bro, this is where I hear, right? Yes, like I literally wrote it. The magnifying glass. You just got inside. It's a helicopter for little people. Doug's helicopter. So you... Actually, Doug is the only one in the group that could ride in the front of this helicopter. Really? You had to weigh. You had to get on a scale and weigh yourself before.  I didn't make the front. None of us would. Doug would be the only one allowed to sit in the front of the helicopter. We got the four propeller helicopter, you're just saying. So what, it's literally that one. It is literally the magnifying glass. There's no door on it. There's no doors on any of it. Wow. So when we were looking it up, so my brother-in-law was the one who actually said, I was like, bro, I've actually really wanted to do that in Hawaii for the longest time. And he's like, I'm so down. If you are, and I'm like, yeah, let's do it. So we started looking up all the, and there's tons of them over there, right? In fact, there was one in the resort that I was at. There was a helicopter that took off from right there. But a lot of them are these kind of like luxury closed door. They fit like six, eight people in them and stuff like that. They're a little more expensive. And I was reading on all these reviews and all the people that I was reading, all the reviews I was reading were saying that the craziest best experience is to do the MPI or whatever, you know, Magnum PI helicopter because it has no doors on it. Those ones, excuse me, are more maneuverable. And so you just feel more of it and you're hanging out of the helicopter. Now, do you get air sick? Cause I would imagine it would you, cause you're taking banks and... No, they don't really, they don't fly you like that. Like they have a protocol, they have to be safe and stuff like that. Was it worth it? Yeah, it was well worth it. It was probably one of the coolest experiences that I definitely have ever done in Hawaii. I've been in Hawaii a bunch of times. That was one of the coolest. And afterwards, it, like, I don't know why I didn't do it before. Cause I was like, you know what? If I was ever going to do a helicopter ride, I can't think of too many places that would be cooler than flying around Hawaii. Just because the scenery is like... Oh, it's gorgeous. Yeah, like, you know, I thought about doing that like as like a romantic dinner thing with Katrina in the past, like where you fly in the city or something like that, which that would be cool to fly over the bay and things like that. But you have like a few things you're looking at that are really cool, where when you're flying in Hawaii, you look left, you look right, and it is just gorgeous everywhere. I feel like, especially if you live on the west coast of the US, you take Hawaii for granted because it's a part of the US. Like it's like one of the most beautiful places I've ever been to in my entire life. Yeah, it rivals any tropical, anything I've ever been to. In fact, I think it's Hawaii in particular, it's just so gorgeous. Oh, I love it.  This is a part of it. I've been wanting to do it. Courtney's been talking to me out of it. Like I think she was like younger, like in her teens when she went on a helicopter ride like over a Kauai, but like I was super sick. And so she was just like, no, I'm not gonna do it.  Like not having the doors on there and in those little ones, like the wind would blow and you would feel the helicopter move. That's crazy.  Every once in a while, but it's like nothing, right? Like in the helicopter, the, as, and you know, as you're flying around the island, if you've ever been to Hawaii, like there's a saying in Hawaii, right? Like if you don't like the weather in Hawaii, wait five minutes because it's constantly changing. Yeah, there's not a micro climate. That's right.  Like I would feel it go up 10 degrees and down 10 degrees. If we went through a little bit of rain one time and then you feel like a little gust of wind, like so in that little helicopter, you felt every, every movement, every different micro climate that you experienced going through there. And it took about 20 minutes, I'd say, it was an hour ride and it took about 20 minutes for me to kind of relax.    And that's the only thing keeping you from sliding out of this helicopter. So you, I mean, it's hard to not want to hang on to that the whole time just to feel safe. Now you didn't bring Max, you can't go. No, we didn't bring Max. It was just me, my brother-in-law, my best friend.  Cause we actually rented the helicopter out to ourselves. Good move. And so we had an extra, yeah. It was a great way to sell it. It was a great way to sell it. I don't think he sealed the deal still though. I don't think he sealed the helicopter.  She got a helicopter ride. You sealed the helicopter, my guy. It was funny, I was watching your story and like, as you guys were going to get on, like there was that kind of area where they made it all like Magnum PI themed. Yes. And they had like pictures of Mary. It was just funny to me because it was like the red Hawaiian shirt and all that. Like my dad literally dressed like that for years. That's why I sent it to you. Yeah. Because I know he won the Tom Selleck award and everything like that, like for the lookalike. And I thought he would appreciate all that. So I sent it to you. Yeah. And I didn't realize that when that show first came out, they were, they used to be called like a different helicopter. I forget the, he told me the name of the company before and they changed it to that just as a marketing scheme. Oh yeah. And it was so successful that now like, cause I guess they have remakes of Magnum PI that are being made still or whatever. Really? Yeah. There's one, from one of the guys from that show Lost I think was like starring. Yeah. They have, it's still running and they actually come over. In fact, I think it was like in two weeks, he was like, yeah, they come over here and they shoot all the time and they use our helicopters and stuff because. Wow. So it's created all kinds of. Tom Selleck wasn't he? He just considered like the sexiest man for a long time. Like a long time. Every dude was like growing their chest hair out just so. Yeah. He made it cool to be hairy. Was it him or Burt Reynolds that did that first? They both were. It was that era. I think Burt was first. I think Burt was, remember he did the famous rug, the naked rug thing, right? Yeah, on the rug. What was that from? Or what was it? Playgirl magazine, I think. Oh, it was, it was a Playgirl thing, right? Wasn't that? Yeah, I mean, I have 10 copies. It does get roasted today. I knew it. We're just getting started too, Doug. Hey, I look forward to it. We missed you. I can tell. You have a funny way of showing it. No, no, no, no, no. No, yeah, he was for a long time. He continued to be like the sexiest man. Up until he was like in his 60s, this guy was a big deal. Tom Selleck. He's still doing like Blue Bloods, right? Like he was doing that show for a while. The Ferrari he drove, that's what I remember. Yeah. What was that? The GT3 something or whatever? Yeah, they had that in there. Yeah. So they had it in there. You got in it and like done all kinds of things. By the way, if you take those supercars from the 80s today, they would get crushed by the like a fast sedan on the street now. It was like zero to 16, like five points, something second. Oh, I mean, I think just in the last, you talk about cars, the last decade in cars has just been insane. Yeah. I mean, zero to 60 back in the days was like fast. I mean, there's songs. If you listen like zero to 60 and five point seven again, it's like that was like super, but now cars are doing like two seconds. I know. You know what I'm saying? That's crazy. I know, it's wild. Actually, I saw, Doug, you can look this up. There's actually a really cool thing on your point to Ferrari. Look up Ferrari's zero to 60 quarter mile evolution. And you can actually, I've actually looked this up before and it's like crazy how dramatic it's been in the last like 10 to 15 years.  That particular Ferrari's one of my favorites. This is when I was a kid. Yeah. I mean, it doesn't rival the best Ferrari of all time for me is, what's it called? Test Ferris wheelers. Oh, the Test Ferris wheeler. No, the old one that was like. Oh, yes. I know what you're talking about. Yeah, that one. That's 60s, I think. That's, that one's worth like millions, isn't it? Dude, it's so sexy. That one, yeah. It's gorgeous. Gorgeous car. I love that car. Yeah, we, what we did all week is, because we didn't go anywhere. So we kind of did like day dates and stuff. So we had the nanny come and hang out for most of the day.  So Jessica and I go, ah, we get some brunch and hang out. And it's hilarious because we look at the clock and it's like one PM. We're like, yeah, I don't want to take a nap. Like, but we can't go home. The nanny's there. What are we gonna do? She's like, why did I book her for so long? Like, I know. We're so old that we slept in a park. Yeah. We were like, maybe we should just go to the movies and we could take a nap in the movies. Oh, my God. We were so worried about her. That's why we, so we, the deal that we made was that we took care of Katrina's brother's trip, right, to come to Hawaii so he could actually watch Max. Oh, cool. Yeah, yeah. Although I would say I spent most of my time with Max because like Hawaii was a cool place to be with him and spending most time. But what it was nice was most all evenings, we would put him down and then her and I would, like we were, where we were at. Oh, that's nice. You guys were awesome. There was a bar, right? There was an outside bar and restaurant that was like right on the villas that like the stone throw away.  And he kind of lay back and just make sure the kids stay down. I love the seafood over there. Do you have good seafood? Oh, yeah, dude.  So we stayed on North Shore. So Turtle Bay area, I don't know how familiar you guys are with Oahu or not, but Waikiki is the popular area. We're on the complete opposite, direct opposite North Shore where the famous sunset beaches, which is more like the local place, right? Now they do have Turtle Bay Resort, which is right where we were at. So we were at Turtle Bay and we're in these ocean villas right there. But I'll tell you what was one of the coolest experiences going there. It was the first time I'd stayed there. Every day I ate at this truck stop. So, and I remember going there. So the last time I went to Oahu was quite a while ago, especially on the North Shore, they had this little area that had like, I don't know, maybe like five, five to 10 like, you know, truck food, you know, but then they park, you know how they do like over here in the Bay Area where like four or five will come. Okay, so this area's been there for a long time, but I hadn't seen it in almost a decade and it's like expanded. It's huge. There was probably 35 to 40 of these trucks and this huge, these multiple parking lots that were all attached. Yeah, I bet the food's incredible. Oh, incredible. I mean, absolutely incredible and everything you could possibly think of and it's being, you know, cooked in these trucks. The best fish tacos I've ever had in my life was literally this tiny little hole in the wall. There's a little kitchen in there.  We pulled over and I ate them and I'm like, this is the best. They're so cool. They've converted like school buses and old like Greyhound buses that are like super old that have turned into full blown kitchens. I mean, they're designed to stay there. They don't move, right? But I mean, we ate there every single day, at least once or twice. I never ate the same thing twice and every experience was phenomenal. Like not one did I go like, oh, that sucked. It was like, damn, should I eat that again or I want to try something new because there's so much. The trucks have gone a long way. There's so many options now. Well, it was so cool that it's worth staying there just to experience that for a week.  Perfect concept. Yeah, lower overhead.  You have used yourself and maybe one other person helping you. So it makes a lot of sense. Yeah. So that's why they blew up. I mean, Austin, it was cool about that too. They had a lot of different like food truck places where they all have options. I'm sure California has a bunch of restrictions around it. Well, they do, but I think after the pandemic and all that, like there was, so even in Scotts Valley, they have every like first week of the month. It was like on a Thursday or whatever, like they have food trucks out at this one park and there's like 20 or 30 of them. And so it's like a thing now that just stuck because it's like the same things. Like there's just so many cool options. Yeah. No, it made like the trip itself like worth going there just to do that. I was like, man, I could have just done that every day, hang out at the pool in the beach, come experience different food like that every day. That's my favorite part of it. Oh yeah. It was a really, it was really, really, really good vacation on that. And I was really worried on the flight, right? Cause it's nine hours of travel, dude. I mean, you figured five to six hours. So six hours one way, five hours the other way, right? So six hours of flight time, you have to get to the airport two hours early when you're traveling that far and then basically an hour to get your luggage and get out of there, right? So basically nine hours of travel for a three year old and so. How did he do? He did great. So I had, did you guys see my little, my flying hack? No. Oh, you didn't see it? So I don't know where I had come up with this. I'd seen somebody else do this for something else. I thought, oh, this would be perfect for the hack cause he's at this phase right now where last year, and you're coming up on this real soon here, like I think this is the Christmas where your son will probably be more into Christmas, like opening presents. Since that he's like so into just unwrapping stuff. And I've told you my mother-in-law gets him something like every time she sees him and he just, he loves the unwrapping part.  It could be a 99 cent coloring book or whatever. So Katrina and I wrapped a present for every hour. So we went down to like Target. I think she went to Target and got a coloring book, a little egg toy, like, you know, a little puzzle thing, all these little cheap toys and we, we wrapped them. And then we, we'd never let them see them. So we kept them in another bag and then, you know, we try to keep them entertained and happy, either iPad or eating or doing games or doing other stuff. And then whenever he'd kind of get antsy, right before he'd start to get all fuss hearing that Katrina would be like, do you want a present? And he'd be like, you got a present? And then he'd give him a present. He'd, he'd open the present, be all excited. Then he'd play with that toy for like an hour.  Maybe, you know what I'm saying? We're going to trip dad? Yeah, you know, and I thought about that, right?   No, I don't think so. He's young as he gets older. Exactly. I think this is only a really good hack for maybe two to four years old. If he acts up too much, open this one, Banadryl. Yeah. Yeah. Yeah. Try Yum Yum Yum. And it wasn't like an expensive thing. Like you literally could go to a 99 cent store and just get, It's just the excitement of something. It is, the excitement of not knowing what's in there. And in fact, I wrapped up a sticker book that I'd already bought him before. You know what I'm saying? He's gonna know. He's gonna say, all right, let's go through the drawers. I'm like, oh, I need one more gift, one for an hour. And I'm like, oh, here's a sticker book that he never opened. So I just wrapped a present that he's already opened before. Yeah. Are you guys watching all the stuff that's coming out right now on streaming?  I'm so behind. I'm into that. I'm into the new Game of Thrones, which it's actually picking up. It started out. Actually, I enjoyed it from the get go. Courtney was out because it was so brutal. Like they did classic Game of Thrones where they're just like smashing heads and like cutting off limbs and whatnot. And then like, I'm up to like the fourth episode, I believe is the latest one. And it's like, it was like straight up debauchery, porn. Like it got crazy. Like they're going hard this season like. Is it getting good ratings? I don't know. I haven't read anything about it yet, but I've just been watching it and it's really good. So I was super looking forward to the rings of power. Huge Lord of the Rings fan. And it's kind of boring. Yeah, I watched one episode. I could tell they're trying to build the characters. So I'm still watching, I'm still loyal. I'm like, okay, let's go to work through this. And it's a little bit, it's a little bit boring. And I didn't realize that there's God, and Tolkien created the craziest like world in so intricate detail. Like I didn't know in the beginning. So the hard, hard foots are in the beginning, the first episode. They look like little hobbits. Those are ancestors of hobbits. So hobbits don't even exist during this time. What's it like 900 or 1000 years? 1000 years before. Yeah, so it's so. So that was sort of the disconnect, right? Cause it's like all new characters. So they're not like any familiars really. And so you've gotten further into it. So they introduced anybody that's like a familiar face. Gandalf, you know, he comes in. And at first I didn't know it was Gandalf. I don't want to give away too many spoilers, but so it's kind of interesting. It is kind of interesting, but it's not. Has it grabbed yet? Not yet, dude. I see, I haven't watched it cause I feel like both those have such deep plots that I need to be able to watch a few of them in a row because if I, you know how that is like certain shows. You're on point actually. No, certain shows you can watch and I can leave it for three weeks, come back, pick up and feel like I pick. And shows like Game of Thrones and Lord of Rings have such deep plots with so many connecting parts and different worlds or centuries. It's like that if I lose track of where I was at. No, that's a good point. I've actually been saving them to like get all the way out. And then I'm like, I told Katrina cause I don't think she's interested in it. I'm going to like probably one day when she's not around, benched through some of them because it just, I started to watch the teaser and I'm like, oh my God, I'm like lost on the teaser on where this is taking me in time and who the characters are. Yeah, I've been doing that with Game of Thrones.  And there's just so many different families and so many different characters in it.  And you're just like, ugh. And so it's like, you got to be in the right mood to be able to take that kind of content in. What kind of mood do you got to be in? I don't know. I don't know.  Like, this makes sense. Hey, Courtney, you know what I'm in the mood for? Let's watch some Hobbits of Incest. I've never justified it, but it's just like, hey, you know, it's there. Hey, speaking of like related and all that stuff. So the Queen of England died, right? So a lot of strange controversy around that. So I'm sure you guys have heard, right? Yeah, no, I've seen both, right? I've seen people doing posts that were celebrating her life and doing, in fact, the NFL did a big old thing on her. But then the whole audience booed, right? So the NFL did like a tribute to her, but yet the arena booed her. It's the whole like royalty thing. And so here's what's interesting to me. There's this meme that's going around showing how, so King Charles now, right? He's now the king. He now inherits their wealth. So it's like, I don't know how many billions of dollars that the royal family has. He now inherits all of it. And through a special law, he pays no inheritance tax. Now in the UK, there's a 40% inheritance tax. For everybody else. Everybody else. Now here's where I think people are funny, because predictably what do people say? They need to pay 40%. I'm like, why aren't you guys saying you should pay zero? It should be the other way around. Not like you need to pay, they need to pay what I'm paying. You need to look at it and go, we should have zero percent inheritance. That's the same deal. Yeah, you know? That's the part that makes me laugh. So what do they worth? $34 billion? Yeah, $34 billion. Okay, I know nothing about, and I give literally zero shits about the royal family stuff, but so Megan and this whole thing with them going to Canada, but now all of a sudden with Charles, them being related, they have the lineage now to the throne. No idea. Okay, thanks. Yeah, my in-laws are English, and this is a big deal to them. So they really made a big deal about this whole thing. Now where are they on? Because I feel like he's talking about it. I mean, they love the Queen. Oh, they love it. They love it.  But I guess if you're English, it's a big deal. It's your heritage. She was valued quite a bit because she was relatively neutral. She wasn't super political. She, I guess she did a lot of good things and she acted in ways that were, I guess, pretty progressive. So did you see the tweet that the teacher from what, I forget what, it was Harvard or Stanford or one of the big schools tweeted out, Jeff Bezos, a real nasty tweet about her and then Jeff Bezos responded. Did you see that? No. Jeff Bezos responds to Queen Death tweet. And then you'll see who it was. So yeah, what I find interesting is you, so you say she's so beloved, but then you have people in America who are like just enraged by her that are putting out tweets and saying things about how oppressive that she was. Well, you know what's interesting? So years ago, so this isn't now, but years ago I had a friend who was English, really good friend of mine.   Like who cares? Whatever he goes, you guys have celebrities here in America. Yeah, this is the same thing.  Why? Because you guys just give them money because they're famous. I'm like, oh, I guess. Not that different. Wow, that's an interesting way to spin it. Yeah, I mean, it's not that different. It's weird as humans, we like to have, we like to put people on pedestals for some reason and worship them. You know what I mean? And this is just an extension. That's actually really a fascinating way to look at it. So do they not in the UK not have like super mega stars and movie stars? They do also, but they treat the royalty, but they treat the royalty like, they're interesting as they all like, so Elton John got knighted. Right, it's like a big deal. It's all like intertwined with like, it's a part of the culture. Yeah, does this say anything there, Doug? Yeah, so there was this Professor Uju Anya. Yeah. I think she's from Africa who wished that she had a excruciating death, right? Because of why she was colonizer. Yeah, and so Bezos responded back and that's where the controversy. What was his response? This is someone supposedly working to make the world better. I don't think so. Wow, that's his response. Oh, I see. You know, here's a deal. If you talk to any, I don't care what culture you're from, your culture kicked someone else out or fought someone in one, or it's just the history of the world. Yeah. So it's, and I get it, but... So that's the part that obviously I didn't comment on any of this because I don't know. Like I don't, so was she specifically oppressive as a ruler and a leader, or was it her family lineage that was? It's the lineage.  That's like blaming me for something that my great-great-grandfather did when it's like, fuck, they judge me on my character, like what I'm doing, not what someone did.  Oh yeah, this is some dark stuff. So this is a tweet. I said, I heard the chief monarch of the thieving, raping, genocidal empire is finally dying. May her pain be excruciating. Okay, so here's the deal. It's so hypocritical because wherever this woman is from, I guarantee whoever's there now did the same thing to people before that and before that and before that. So it's just, that's literally the history of the world. It's not a culture or a country problem. It's a human issue. And it's just how humans are. By the way, I'm not trying to say it's okay. It's just what people do and we've done it forever. And we get better, we're better at it now. We're not so, you know, we don't go and conquer places like we used to, at least not the ways that we used to. So I don't know, very interesting. Anyway, Justin, I wanna see those glasses. I know you put them on the table, but I think you need to show everybody how nice they look on your face. So these are the Felix Greys that I like the most. We're supposed to talk about them right now. And I figured the best way to sell them is to show your face. I don't know how to model. You know, Doug pulled their website real quick. They actually just dropped three new lenses. They have like the clear Faraday's and then there's two other. Which ones are the ones he has, Jemisin? Yeah, Jemisin.  I don't think, they don't make the clearance for the fat faces. They don't make it for bird faces like you have to wear like the Nash. Oh my God, you had to get both of those. Hold on, he has a big head.    You're narrow with cheeks. I'm like a round, like a grapefruit.   Well, you know what I like? Okay, so have you guys seen other people's blue light blocking glasses?  Like they're like terrible. Yeah, they suck, right? Who's gonna wear them? Go to the top, Doug. We're super dorky. How come yours doesn't have what mine have when I clicked on the website? Mine showed all the new glasses. Yeah, you can see some of those clear one frames. Yeah, that's the new thing. That may search for you, Doug. All right. They're the best looking blue light blocking glasses by far. I mean, like you can see when you look at Justin, besides how handsome he is, they don't change, they're not orange, you know, or red, which I don't know, if you wear blue light blocking glasses and watch TV and it's orange, it kind of ruins the TV experience. Yeah, you get a little sleepy too. Which is the biggest, that's the biggest objection I get, you know, from those. Anyway, speaking of new technology while you look, oh, speaking of glasses, by the way, I just remember, so off air, Doug and I were talking about this. You guys didn't read comic books when you were kids, right? Yeah, I did. You did? You remember in the back, the ads for, there was always ads for X-ray glasses. X-ray glasses, I had those. Did you buy them? Yeah.     But also, also think about how creepy of a thing you're advertising.  Oh, totally. How creepy is that? Everyone where you can like see around corners. Oh, that was different. You know what I'm saying? Those are dope. I had those, like the mirrors, things on the side. Those were cool glasses. What about the sea monkeys? You guys ever buy the sea monkeys from the back of the? I did. Yeah. Those are just like brine shrimp or something like that. Yeah. Something weird. What was that? They're like brine shrimp or something like that, like little shrimp. The ad would say raise sea monkeys. And they have pictures of these human looking creatures, right? I thought, wow, that's gonna be amazing. Pull up an ad, Doug. Old sea monkey's ad. It worked as a kid. You'd buy it. You'd look at this and be like, I want these weird creatures to raise them.  Yeah, they saw that and like magic stuff. Like you get like, I don't know, whatever like card deck tricks and all that kind of stuff. They would sell all kinds of gimmicks in the back. The back of bodybuilding magazines were almost as bad, by the way. Some of the ads in the back were ridiculous. I specifically remember that ad right there. Yeah. For sure. Only a dollar. Well, cause like Charles Atlas too, didn't he advertise? He actually had a workout program. Yeah. No, I'm talking about. That has to be like the worst ad ever made. Look at the print. You need a magnifying glass to read what it's advertising. Well, I mean it's old. That's an old, that's gotta be from the 70s, maybe. Or even earlier? Or even earlier. Yeah. I used to buy comic books. You hoped it was brine shrimp, by the way. I used to buy comic books that were old. So I'd go to this comic book store and buy some from the 60s, but they were cheap because they weren't like valuable ones. But I used to love getting those really, really old ones.  Did you read? Cause I was in love with Veronica. Of course. Did you guys read Mad? Was it Mad Libs? Yeah, Mad Libs? No, Mad. Cracked, oh no. I did Mad Libs. I remember doing the Mad Libs.  That was super good. Yeah, super good. Anyway, all right, some new technology stuff that I just read about. So Russia announced that they're gonna be releasing a combat suit for their soldiers that can take a 50 cal bullet. What? Yeah, dude. So they're- Well, we're getting closer and closer to Halo. Oh my God. Dude, these suits sound crazy that apparently can support your body weight, give you extra strength. Comes with its own water. Is it exoskeleton or is it just- It's like a full-on suit that you put over your body. Like a Halo, right? Like a Halo outfit. Yes. Yeah, wow. Yes, it has its own water filtration system, its own air filtration system.  And then if you shoot it with a 50 cal bullet, it doesn't penetrate it. You know what? Okay, so we've had this technology I feel like for a long time, I've actually always wondered why we haven't created like Halo type looking soldier. They're expensive.  Well, it has.  We'll mass production. Yeah, yeah.  Okay, well not a bunch of marines. How about 12 SEALs? Yeah, the SEALs. You know what I'm saying? Well, they get to experiment with it a lot. I remember- You guys watch a lot of movies. We got 12 specially-strained super soldiers. Bro, and we build jets that cost like billion dollars, bro, like you can't tell me we can't build a couple Halo suits. We're a couple SEAL teams. I'm sure we can, but we probably do already. We just don't announce it. Okay, so there was the one Navy SEAL that was transgender was on Joe Rogan. He was talking about like, they would literally try out a lot of these, like developing ideas and would report back. And so they would actually, would either make more of them or they would like try out like brand new technology. Nobody else had access to it. Yeah, you have to have a combination of, is it stealthy? Does it allow movement? Is it gonna be expensive? What's gonna power it? Yeah, I guess you're right. I mean, some of the SEALs go in and you know, I remember one of the first things that I thought was surprising to me learning about SEALs was I just always imagined like SEALs being like these massive big muscular dudes. No, 160 pounds. Right, and it makes sense when you think of like they're, they are trying to be stealthy. And they need- Stamina. Yeah, right. That makes sense. You wouldn't want this big meat.  Yeah, a big bulky suit that makes noises. It's like we're going back in time at medieval times with armor. Totally. That's what it feels like.  As soon as you have robots on the battlefield, forget about it. We're gonna need those suits to battle the robots though. Let's be honest. Well, I mean, or just create your own robots. But that's for sure gonna happen. I don't know if you guys see these drone planes that they're flying. Like you were on a plane. In fact, I was talking to my son about this. We were talking about Top Gun and the Gs that you have to withstand. And I said, yeah, Justin got to nine Gs. And he's like, what was that like?  Like you just being like, like, squeeze. You know what, I actually a better way to describe it now. I was like trying to tell somebody this not too long ago.  You know, that's what it felt like. Yeah. So I told him that.  They have drones that'll be hidden in 15 Gs. I love how your analogy is like compared to something that doesn't exist. You know what it's like? If you've ever thought about King Kong squeezing you. Everybody's seen it, Adam. Yeah, I picture it. I'm with you, Justin. I'm with you on that, Justin. Not one person can report on what that's like to feel. No, yeah, exactly. Cause it's like, but you imagine it. Yeah, you imagine it. You're trying to describe something that.  But this will that I thought was really interesting is the new minimum wage. And I'll tell you how I'm getting there, right? With the moving up to what? 22 for fast food restaurants, fast food restaurants. California is passing right now. So this, this law, the more you look into it, the more this new bill, the crazier it gets. So first off, it's going to be 22 hours an hour, minimum wage, and it only applies to national chain restaurants that have over a hundred locations. Right.  If you're McDonald's or Burger King. So basically what they're doing is they're going to, they're adding additional pressure to speed up the automation process. Right. Cause that's exactly what's gonna happen. They're already automating. It's gonna happen. Yeah.  It's so dumb. It's a hundred percent. It's not gonna help anybody. It's gonna put a ton of people out of work in hopes that they're gonna get paid for, you're gonna get paid a little bit more money for a short period of time. But all that's gonna do is force the hand of McDonald's and Burger King. You get these automated machines, you amortize them or whatever, so you make payments.  I mean, they were already moving in this direction already. I mean, you see now.  You go to like these fast food restaurants and a lot of them are getting rid of the cashier anyway. So the next is to get rid of the people that are flipping the burgers and they've already got the technology to do it. So it probably just didn't make sense financially. All they're doing is forcing the hand of these. Well, what a lot of people don't realize is when you raise the floor for labor, so you take the bottom rung and you raise it up higher legally or make it law. So you can't pay anyone less than X amount. You've made everybody who's skills are worth less than that, unemployable. So meaning if you got a prison record, you don't have any education or experience. And in addition to that, you just increase asset prices and inflate everything else. So it's like just the rich get richer in that situation, the poor get poorer in that situation. Absolutely. People have, it's so funny when people that vote for these things to get passed. Well, it sounds and it feels good right off the gate. Yeah, because you know why? Because they only see 10 feet in front of them. It's just like, oh, right now I make $12 or $15 an hour. Like, this is awesome. I'm gonna get a raise to 22.   So it's just like, it just got further away from you. Yeah, and then what happens if you take that and really go extreme with it. A lot of places have done this in other countries is they'll pass laws protecting certain ways of being. So for example, let's say there's a town in a country that makes carpets and they're really nice intricately made carpets. And then someone invents a machine that does it very well so they could charge it less cheaper, much cheaper. The workers there then lobby together, vote, get the government to ban the machines so that way they can keep their jobs. Well, now you've reduced the ability to produce more efficiently.  So there is a trade-off and the trade-off is you progress slower. So that's what they're gonna do with these particular laws. Did you listen to the conversation that the Olin podcast had about this? I thought it was really interesting what's Friedberg was talking about as far as initially they do lose their jobs inevitably, but then that now opens up the doors for somebody else to create. Oh, you mean because machines are doing work? Yes. Oh yeah, there's no, by the way, they've been saying for a long time that markets and capitalism will lead to no jobs because of innovation, but that won't happen. It creates more efficiency. And if there is this fictional future where machines do all the work for us, that's actually kind of utopia, right? So now nobody has to work. And so, no, that's not gonna happen. And if it did, we've reached now the pinnacle of wealth creation and taking care of ourselves where nobody has to work because machines do everything. Right, because the thousands of jobs have gotta upkeep the machines. Yeah, somebody, in order to create all those and upkeep all those. It's still flawed. Yeah, and the technology and you just need to be more skilled or skilled differently type of deal. Anyway, speaking of skills, NCI, so NCI is the online coaching or fitness coaching company we work with has a crazy giveaway, which Doug just showed me. They're giving away a full scholarship. So you can enter them in a full scholarship. And Doug, if you can click on the link. Isn't there more than that? What's all coming with it? Oh, like everything. Like so many different courses and trainings that they're gonna pay for. So you get level one nutrition coaching specialist, level two nutrition coaching specialist, level one mindset specialist, level one hormone specialist, gut health masterclass, women's health masterclass, men's hormone masterclass, thyroid health masterclass, plus coaching mastery. So it's over $35,000 worth of courses. Wow, the kitchen sink, man. And coaches that they're gonna give away to one of our listeners. I think it's one or more of our listeners, but I know that they're giving away more than just that, right? And it's free to apply, right? They don't have to. Yep, absolutely. Wow. So it's, and they've done a really good job. They've turned a lot of coaches into success. It's funny, we go on their calls and we do these monthly meetings where we meet with coaches. And I'm seeing coaches that I met one or two years ago when you and I went and did some of those talks and talking to them about their success now. When back then I remembered them just starting. Oh yeah. And now they're like, oh yeah, I make well over six figures and I have this and I have two coaches working under me and I've built my business. Yeah, yeah. It's really cool in a short period of time. Let's go see those. So that was my experience a lot. So I was on there three Wednesdays ago, two or three Wednesdays ago, and I did something a little bit different. I had them all, like we had, you know, sometimes it can turn into us kind of like constantly sitting on our soapbox and preaching to them. And I was like, you know, I really want to dive more into all of your individual businesses. So I made them all kind of report to me, like where they're all currently at. And it got incredible insight on one, where they're currently at. And then two, like you said, there was people that I remember meeting them the first time when we first met with NCI, they'd now been with them for a year, longer and hearing where their business.  Like, yeah, no, that's where I'm at. I'm like, oh, wow, this is pretty cool to see the progression that a lot of these trainers have had working with them. Yeah, I mean, if you want to be a coach online or a fitness coach online, this is the best place, hands down, because it's more of a mentorship than it is just here. You know, read this and pass the test type of thing. Yeah. Hey, real quick, go check out Live on Labs. They have some of the best supplements you'll find anywhere. Nutrients with liposomal technology. So they get delivered to the tissues and parts of your body that need the nutrients. So you don't just have expensive urine, this stuff actually gets absorbed. And right now you can get lipoglutathione for free when you bundle it with B complex and vitamin C. This is only for mind pump listeners. So go check them out. Go to liveonlabs.com forward slash mp for that hookup. All right, here comes the rest of the show. First question is from Tupersona Favorita X100. Why is muscle soreness and calories burned not a good cue on effective exercises? What do you suggest we track? Oh, so that's good. Okay, so calories burned is okay to track total for the day, but really one of the reasons why we don't tell people to judge workouts by the calories burned. So in other words, what we often say is look, the calories you burn during a workout, that really doesn't, don't worry about that. In other words, that's not how you should rank your workouts because what people tend to do is say, oh, this is a higher calorie burning workout. Therefore it's better for fat burning. The problem with that is it ignores the adaptations that the exercise induces. And it's the adaptations that make the biggest impact. For example, if you lift weights, you're not gonna burn nearly as many calories as if you do lots of long distance running. Long distance running burns far more calories. But when it comes to long term fat loss, lifting weights is more effective because it tends to speed up the metabolism. It builds muscle and it teaches your body to burn more calories on its own. So that's that. Now as far as soreness is concerned, I get where people can say, oh, because I'm sore, that means my workout was effective. But the truth is soreness, if it tells you anything, it tells you you did too much. It really doesn't say more than that. And in the best results I've ever had with myself and with clients through my two decades of training was when I would get to a place where clients didn't get sore at all or maybe like a tiny bit of soreness where they'd have to search for the soreness, they'd have to stretch and kind of, oh, like I think I feel a little sore. Feeling really sore usually meant, or almost always meant they did too much and it would typically precede worse results or injury. I would make the same case for calories burn as a metric for the workout. But all of that means is you made the workout hard and making it an exercise. Yeah, making an exercise hard is not necessarily what makes it effective. So I don't, I think it's a terrible way.  So you have an idea of your intake and what that balance should look like.  So I shouldn't eat more than 3,000 calories if my goal is to lose weight, right? So I think understanding your total caloric burn in the day matters.  Yeah, that's true. And also even the best calorie trackers aren't sophisticated enough to really pick up how your metabolism is changing. They have maybe a 10% error rate with a lot of things, sometimes more. That's a lot. I mean, 10% is 200, 300 calories. That can make or break. And if you build a little bit of muscle or just teach your body to burn more calories, you're not necessarily gonna pick that up with a calorie tracker. You will pick it up if you're tracking your calories consumed and notice that, oh, wow, I'm losing weight faster than before or I'm hungry or I'm stronger. So I can see it being a tool, but when people rest everything on it is when you start to get into problems. Yeah, the sourness thing is flawed. I mean, if you're always going into like your next workout, sore, and it's gonna impede on your performance for one, but it is an indication that you overstretched a bit. I mean, even if it's a novelty factor, right? So even if you're initially getting back into working out, you're gonna have that phase where you're gonna go through, I'm sore because I'm reintroducing this type of stress to my body. But you really, now kind of looking back at that and having more maturity in the way that I approach fitness, it's like you really need to do even less than that coming back to be able to build upon that and actually get the desired adaptation instead of just getting that immediate feedback that I did work. Like that's all it indicates to me is I did a lot of work and I'm healing from that work. Not necessarily, what I need to be focused on is do I feel stronger? Do I feel more energetic? Do I feel a sense of progress going forward? Not necessarily, do I feel like that workout led to me feeling like I had to make it through like I was, I barreled through it. So I'm measuring strength, technique, maybe circumference, maybe a picture. Like those are things that I'm using as an indicator of is my workouts and my programming effective and good. Like I'm gonna look at those things more than I'm gonna look at. You guys are very good at, obviously, you guys know what you're doing when it comes to running workouts. How hard or easy is it to write a workout that'll make someone sore? Easy. Does it require any skill whatsoever? None. You don't need any workout. In fact, you don't need a program if you just want to get sore. Go to the gym. There's plenty of brands out there that do all that. And you just want to burn a lot of calories.  And I promise you, I promise you, you'll see a little bit of results and you'll plateau real hard, either injure yourself or start to go backwards. If it was as easy as getting sore, every new fitness fad would solve obesity. It doesn't because that's not how it works. And worshiping the soreness and pain leads to a bad relationship with exercise anyway, even if it were a great way to judge your workouts. No, if you want to take all different kinds of workouts and exercise types and rank them in terms of effectiveness, rank them on the adaptations they induce in the body, not on the perceived challenge of doing them, not on the soreness or the calories burned while doing them. That means very little. And you said something, Adam, about the calories burned during a workout, how it's almost inconsequential. It is. Like you do an hour intense exercise, what are you gonna burn? 400 calories, if you're lucky? Yeah. 400 extra calories, so you work out three days a week. Okay, 1200 calories a week, do the math over the course of the week. What is that per day, right? That's almost nothing. You could eat, I could eat 1200 calories in 10 minutes. You can get up an extra hour earlier on the weekends, go for a hike or a walk after all your meals and it will end up adding up to be more than your hard workout is. So it's so much more effective to focus on that from your intake of food because it's a lot easier to manage it that way. Totally. Next question is from Jay Plue. What are your opinions on sugar versus sugar substitutes? Okay, you know what's interesting about this is obviously sugar, it's carbohydrates, right? So every gram of sugar is four calories. And so the theory is, well, if we cut sugar out of people's diets or have them replace their sugar consumption with a sugar substitute that has no calories, we should see weight loss, we should see improvements in health, we should see people solving some of their health issues because they've cut their calories, right? Now in controlled environments, when we take people and we have them count every calorie and they replace sugar with sugar substitutes, they do cut their calories, they do see weight loss. But in other studies, real world studies, not where people are in a controlled environment where everything's counted. When people are just like, yeah, I have two sodas a day. And then scientists say, cool, replace those with a diet soda. And then we'll track and see what happens. No weight loss. There's no success. It's actually terrible success track record in the real world. It hasn't done anything to help with the obesity epidemic at all. And lots of very obese people have lots of sugar substitutes. Why is that? Because it promotes behaviors that lead to overeating. It also eliminates a barrier between you and consumption. Whereas when I'm gonna go have a sugar-filled soda, I know I'm about to consume 200 calories. If it's a zero calorie soda, I tend to be like, oh, cool, there's no consequences. I'm gonna keep drinking this. And that perception of sweetness can change behaviors. And what it does, it tends to make people eat more food. So my opinion is this, if you're someone who tracks everything all the time, then yeah, there could be some benefit there with body composition. But for everyone else, it's not gonna help you at all. Replacing your soda with sugar-free soda and not tracking everything else, it just can result, and just again, all the studies show this, it just results in needing more calories elsewhere. It doesn't help. Was that study that you bring up every now and then concerning that? Was it two to 500 calorie increase? 500, 500 per day. Oh, you're talking about heavily processed food consumption? Yeah, just in terms of it leading towards behaviors in that direction and the cravings. It's just like, I mean, in terms of your body's perception of flavor and sweetness and taste, you're still seeking that out if that's still being something that's introduced. And a lot of times too, for me, the artificial version, it's so much sweeter. And it almost, anything else besides that, it seems like less than. And so I tend to gravitate more towards these sweet food items. Yeah, out of all of us, I probably use the most sugar substitutes. I mean, I'm drinking a zero calorie Zevia, right? Right, right. So I probably utilize the most. And I think a lot of those behaviors came from my competing days of tracking and going, hey, I want something sweet and I can't have any calories. And so I'm gonna have something like that. But I'm not fooled by the behaviors that come with that. Like I'm very aware that when I drink zero calorie drinks, I have a tendency to want to have two, three, four in a day of it. And then I have cravings for other foods. I do notice those behaviors. Versus if I say, like there's been times where I don't have an option for a calorie free and I have to drink a regular Coke or a regular Pepsi and I'm craving a soda or a drink. And I'll have it and I won't have a second or a third or fourth because I'm very aware of the calorie content in there. So yeah, I don't have much of a dog in this fight as far as like, am I for them and I get some? I think I have more of a neutral relationship with them.  And really for me, like that part of that practice and I do that with things like soda, even though I don't announce it every time I do it is just like, I never want to be dependent or feel like I have to have anything. And I do feel that those addictive properties from these zero calorie type drinks, it's very hard for me to kick the rockstar thing. It's very hard for me to kick the Zevia drink every single day thing. And I'm aware of it. Like, and I'd never want anything to have control of me like that. So I do allow it to creep in my life but I also pay attention to my own behaviors on am I allowing myself to have one a day or one every other day or am I having two, three, four, five in a day and it easily can creep up to that. And I kind of get set these boundaries with myself of like, okay, I can enjoy those things. But if I start noticing where I'm wanting one, two, three, multiple in a day, like it's time for me to peel back. Well, I remember when I first became a trainer. So I grew up, we almost never had soda and we definitely never had diet soda as a kid. So I just didn't grow up with it, right?  And then I became a trainer and I remember some strange behaviors from clients that I would see repeated. Like I'd have clients that would drink Diet Coke and they would drink a lot of Diet Cokes. I'd have clients that didn't drink water. I had a lot of clients who were like, I don't like water, I don't like the taste of it. They're like, what? You don't like the taste of water. No, what you're bringing up right now is a very good thing that I've connected to my own behaviors. So what I easily can do, I did this one day in Hawaii. I'm in Hawaii, so I kind of let the like, I'm not, I'm not restricting anything I'm just gonna enjoy.   Well, I remember I would and I would have clients say things like, I don't like the taste of regular soda. I like sugar-free better. And then I did research and like, oh, it's sweeter. It hits the sweet receptors a little differently. It can make actual sugar taste more bland. That's interesting. And I also remember using sugar-free substitutes in meal plans. This is early in the day, back in the day when I create clients meal plans where I try and tell them, here, just replace your sodas with this this will make you lose weight. It never worked. Did you guys ever have clients? Besides bodybuilders and competitors who would track every single thing that I'm out. That's it. Those are the only people that I ever had success utilizing things that were sweetened with artificial sweets. Yeah.  It totally helped me lose weight. All I needed to do was switch to diet soda. Yeah, I lost all this weight. No, never. No, so many addicted to diet coke, though. I wonder, like, in terms of that product, you know, for them, like, if it at any time, like, met the same amount of revenue they're bringing in from just regular coke because it was like so prevalent. I would love to see that stat. So I prefer diet coke. You'll never catch me drinking a regular coke. I feel like they probably kept a little bit of the coca leaf formula still in there. It's so addicted. I think Sal's, I would actually, I would love to. I bet they do. That's a great stat to pull up. I would love to see diet coke versus coke as far as sales. Yeah, revenue is concerned. I bet diet coke rivals it. Um, it's overtaken. Classic Coca-Cola. Overtaken, wow. Well, what it is is you have, you have a combination of things that are making this just the perfect storm. One, you have this signal that says no calories, no sugar. So you've got that. Yeah. Number two, coke has caffeine in it. Caffeine's got addictive properties. We already know that. So that's there. And number three, it's hyper-palatable. And diet coke is sweeter than regular coke. Aspartame, which is the sweetener they use, is so much sweeter than normal sugar. They use a tiny, tiny amount. And even the amount that they use. It's powerful. It hits the sweet, the receptors that perceive sweetness harder, which is why people who love diet sodas feel like they don't like the taste of regular soda, which I used to think was really weird when I was a kid. This was like that joke, Joe. I work in a restaurant, and you get this group of big people coming in, ordering every fried food and disgusting, huge calorie bomb, and then, oh, but diet coke. You know what I'm saying? Why? Honestly, what are we doing here? It's because we'll be. Because they like it better, actually. I mean, if I were to, even though I can't remember the last time I went through. Some of them justified it, though, as a calorie thing. Yeah, that's hilarious. That's afterwards, yeah. The driving factor was the taste. Yeah, so the problem was. I prefer it. So someone would say that about me. Like, you'd see me go through, even though I've been through a McDonald's drive-thru in decades. But if I were to go through a McDonald's drive-thru, I would be a diet coke. I would ask for it. They sell more.  So really what this is, and this is just really occurring to me, this is a perfect example of the divorce between behaviors and the mechanistic aspects of obesity. So we look at obesity. Oh, it's too many calories. Let's just cut the calories and give everybody the other stuff that comes along with the calories and we should solve the problem. You didn't solve the problem. There's still consuming something that's hyper-sweet and encouraging behaviors that lead to obesity. And that's why it has done nothing to solve the obesity epidemic. Next question is from Seth Bruce, 96. What stabilizer muscle exercises do you recommend to help arms stop shaking when bench pressing? So do you guys, whenever you can, this doesn't happen. Shoulder, this is more shoulder than it is arm. It is, but this hasn't happened to me in a long time. But as a kid, when I would have to take breaks from workouts, I remember I'd go back to this. This is because you never take breaks. This happens to me all the time. Yeah. It's because you never take breaks ever. Well, this happens to me all the time. If I take two weeks off of lifting and I come back to a movement and reintroduce it. Oh yeah, the first day is, so it's very normal to feel this.  But this happens to me all the time. Whenever I fall off for two weeks and I haven't trained consistently, I go back. And yeah, you're CNS. And it's super normal. And it's like, I mean, can you do some stuff to like help stay? And I said shoulders, right? It's not your arms. It's your shoulders staying in position and staying in that fixed position, stabilizing while the arms are shaking. But they're shaking because the shoulders are trying to get stabilized. So you could do some primers. Yeah, priming the shoulders and the shoulder girdle really well that probably would mitigate some of that. But part of it's just gonna happen and you'll adapt quickly. And the priming is so good examples is if you've ever experienced this, you know that after the first or second set, the shaking just goes away. All of a sudden the rep becomes smooth. And it is. It's the CNS. The CNS has to organize the muscles and fire them in smooth, efficient ways. And when you don't train for a while or you're just getting started, it has to learn this. The CNS has to learn how to fire muscles properly while moving this weight in this particular way, keeping things smooth and efficient. And so it feels like your muscles are laughing almost or they're kind of shaky. And you see this more common with some exercises than others. The best way to get rid of it is to practice the exercise often and to slow down the reps. That's really the only way to do it. And if you wanna get rid of it in that same workout, it usually takes a set or two. As the muscles, as you're seeing, because your CNS adapts that fast. It adapts that fast to where, within the same workout, you should be able to get everything to push a little smoother. It's so funny because, for example, I know Ben Pollock, he's a really strong guy, right? And he's been doing every kind of powerlifting movement, like loaded, not doing like no unilateral stuff. And then all of a sudden went to like lunges, for instance. Yeah, you was all wobbly. But it just happens to the best of us, is my point. To where you like, you introduce something that's a little bit different and the body has to react completely to it in a different fashion. It's gonna take that bit of time for your body to really acclimate to that. No, that's a great analogy or example because in unilateral movements, it requires more stabilizer muscles because you don't have the other arm or other leg to stabilize. So yeah, I think that's a great example and that's what's happening right now.  But all he had to do was go from, you know, squatting six, 700 pounds, which he can do, to doing a body weight lunge and he was shaky. And it's not because he's weak, it's just that those stabilizer muscles required to stabilize in a lunge position is very different than being able to squat bilaterally. It's not a muscle thing, it's a CNS thing. I remember years ago, God, I'll never forget this, there was this bodybuilder, big guy, I don't know how much he weighed, but if I had to guess, he's probably 240 pounds shredded, big dude. And then there was a weightlifter, it was a small guy, about 150 pounds, and the weightlifter was overhead pressing. I don't remember what the weight was, but it was a lot of weight to the point where all of us were kind of impressed. I mean, standing overhead pressed, right? Everybody was really impressed. So the bodybuilder goes over to try it out and the bodybuilder could lift the same weight, but it didn't look the same. He looked shaky and you could tell he was kind of muscling it and not really stable. And then afterwards they were talking and he's like, yeah, I'm just, I'm not used to that movement. The weightlifters, I practice this all the time, it's part of my lifts. The bodybuilder's like, I do this seated, I do this with dumbbells, I get pumps in my muscles. And it's just, the bodybuilder had bigger, stronger muscles in the sense that those muscles probably contracted harder than that 150 pound weightlifter, but they couldn't organize the same way. They couldn't fire with the same efficiency and that's why he had trouble lifting the same way. Next question is from Kony Chua. What are each of your most controversial health and wellness opinions? I like this question. Yeah, so the first one that pops into my mind, that I would say is controversial, that I would still promote or that I'm personally a fan of is fasted cardio in the morning. And we've got, we've seen all the research and we know that if- That's like a pendulum with the opinions on that, right? It is. And we know that it does not make a difference whether you're fed or not fed. But remember, when we look at those studies, these studies are not measuring behaviors. It's the mechanistic part. And if you were like, oh, if calories are controlled and the person does fasted versus fed cardio, then it's all the same. That's the argument. But we talk about this a lot on the show about that you can't take the behavioral part out of an equation in my opinion. In fact, it is as important, if not more important. It's the most important thing. And so, and being somebody who went through this process of never being a fasted cardio person for half of my training career and never even caring about it or thinking about it because I didn't care about getting shredded or bodybuilding and then all of a sudden I get into the bodybuilding world and anybody who's been in the bodybuilding world knows that like that is a staple thing to do is to do fasted cardio. So for the first time in my life that was introduced, now my biggest takeaway because I understood the science going into it.  What I found was if I wanted to do an hour of fasted cardio that meant that I had to start my day an hour earlier every single day that I was going to do that. That got me out of bed and moving earlier. And also made me extend out the time that I would have to eat. That extended period of time and the additional hour of getting up every day ended up adding into these higher calorie day burns consistently than if I wouldn't have not done it. Now you could make the case, well you could just woke up an hour earlier every day and then done your cardio fed later on. Well yeah, the truth is I wouldn't do it. I knew I wouldn't do it.  It promoted these longer days more consistently for me and I had tremendous success with it. Even though I understand the science doesn't support it being better than fed cardio. So I not only agree with you, I'm gonna add to that that I think that the behavior aspects for the average person who doesn't compete and doesn't think of it the way you do, they still benefit because it frames their day with fitness and studies show this. When people exercise regularly they tend to, a lot of people tend to also pay attention to their food. They also tend to pay attention to the rest of the day. So if you start your day with exercise, it's like you're starting your day off on the right foot. I started out my workout, okay now, some people can use it as an excuse to overeat, but when they look at long-term studies, people who do this consistently, not the people who do it for like a couple months in the stop. People who do this consistently, what they find is when people start their day off with the practice like exercise, that they tend to eat better throughout the day, they tend to have better, make better choices and when they don't, they tend to make worse choices because it frames the day. I'll add to that. So another thing that I made a connection and of course not everybody's gonna be like me, but I found this common with a lot of people was that I would wake up, I had figured out my day to get ready to go to work and do my normal team down to the minute on what time I alarm and I wanted, I was gonna sleep as long as I could to get the shower, brush the teeth, get dressed, do things, drive to work, work with that. When I had to do this whole hour before and now I'm up way before I needed to, it gave me time to organize my thoughts on what I was going to eat, where if I didn't do that, I would eat whatever was closest or drive in somewhere and grab something really quick on the go because it was the most time efficient thing for me. It wasn't the best thing for me. Or when I was walking on a treadmill, fasted, I was thinking about, when I get home, what can I make myself? Or I would have it prepared ahead of time because I've got this extra hour that I'm up earlier. So I noticed that a lot of these behaviors around my morning routine and eating correctly and like you said, started like, it made a big difference. So even though I'm very familiar with the science that supports fasted versus, or non-fasted and it's moot as far as it being more beneficial, that is not including the behavioral aspect and I see lots of benefits. I agree to that. No, actually I'm not gonna add to that. But I think for mine, I would, I guess it's not really that controversial. I guess it's controversial, right? To basically, you're only as strong as what you can lift without any aided support. There you go. That's just, I mean, and to me that's, I guess there's some controversy because you can wear belts and you can wear wrist wraps and you can wear like shirts and things to be able to lift weight and like boost your ego. But at the end of the day, if you're just picking something up, like you're only as strong as what you've built in terms of your- I don't think that's controversial. I think that's uncommon. I think that's a fair way to, because I think that's not a common way of thinking anymore. I mean, it's a truth. No, it is a truth. That's why it's not controversial. It's not controversial because it's a fact. If you judge your strength- You don't wanna hear that, I think is my point. Yeah, I think if you judge your strength by how much you can lift in the real world, like normal, then it's 100% true, right? If you require, if you need to have knee wraps and wrist wraps and a belt to lift your 400 pounds and then you're in the real world, well, you can't lift 400 pounds. It's just, you can't do it. So I totally get it. Unless somebody judges their strength by what they can lift with those aids. So then- Competition. Yeah, then it makes sense or whatever, but no, that's 100% true. Yeah, I don't have a problem with it, but that's just sort of my thing, yeah. Well, at the end of the day, you're doing this for improving the quality of your life, giving you more strength, stability, performance, mobility for everyday life. So there's carryover, right?  So I think that, I agree with that. All right, so mine is that this push to get people plant-based is gonna cause more health problems and be worse for the environment than allowing people to eat an omnivorous diet. That's mine right there. I agree and that is controversial. And now here's why. I think that's a good one. There's a couple of reasons why. One is we look at the effects on the climate in a vacuum. So I'll use another example, right? We just had a pandemic and COVID was spreading. And we said, if we locked everybody down, we're gonna get this many less infections and save this many lives, which is true. But what we didn't do is look at the big picture and say, oh wait, we're gonna lose more lives because of more depression, more anxiety, more suicide, more drug overdoses. Economic productivity is gonna go down.  But if you're like barely making ends meet, that could be life or death. I can't go to the doctor, that kind of stuff. So in this particular case, that's what we end up doing with this particular argument because animals are incredible at capturing, they'll eat plants, poop it out, create fertilizer, create more grasslands, that kind of stuff. Not only that, but you see in studies often, when the average person, and there wasn't one that just came out, in fact, Max, look at your post of this. When you tell the average person, hey, or you convince them, or you scare them and say, hey, just go plant-based, it's much better. What they end up doing is they end up just eating more heavily processed foods. Their diet gets worse because the very few whole foods that they ate were animal-based. Like, if you look at the average American's diet, 60, 70% of it's processed. The 30%, that's not processed, is milk, eggs, and meat. So you scare them away from that. It's not like they're gonna go and all of a sudden have this wonderfully planned, executed, plant-based, whole food diet.  Yeah, they just eliminate it. So you see more nutrient deficiencies, you'll see more illness, less productivity. And here's my point with that when it comes to the climate. The most successful thing that we have in the world to solve problems is human ingenuity.  We don't know what the ramifications of that are with productivity and innovation. We don't know that. Not to mention just gonna make people sicker and fatter by pushing them in this direction.  It's not, you're gonna need more planning, you're gonna need more. And you expect the average person first off plan an omnivore diet really well, good luck. Now tell them to eliminate the only whole natural foods they eat. The most nutritious food. The most nutrient-dets foods. You're gonna make their health much worse, you'll make obesity worse, you'll increase nutrient deficiencies and the studies support this, they do. I like that one. And don't compare people who are plant-based who are health-conscious to the average person. Compare the average person to the average person. One of them eating omnivore, one of them going, oh, I'm gonna go plant-based, watch what happens there. That's where you see the problems. Look, if you like Mind Pump, check out mindpumpfree.com. We got a lot of free guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So you can find Justin on Instagram at Mind Pump Justin, Adam on Instagram, Mind Pump Adam, and you can find me on Twitter at Mind Pump South. This one's really important and that is to phase your training. If somebody trains for a full year doing a bench press and they're always aiming for five reps, if you compared that person to a person who did a bench press where they did three or four weeks of five reps, but then they did three or four weeks of 12 reps and then three or four weeks of let's say 15 to 20 reps and then they'll throw in some supersets, at the end of that year, you're gonna see more consistent progress from the person who's moving in and out. And less injury, that's another thing. You'll see less injury as well.