Hello everyone. Welcome to Mind Pump. In this episode we talk about how to avoid getting sick this winter. We give you some tips and tricks. Later on in the episode we talk about how bang energy is filing for bankruptcy. I declare bankruptcy. As well as other topics. In the second half of the show we answer four questions from our Mind Pump Media Instagram account questions such as does doing cardio make you hungrier than doing resistance training? How can I prevent shin splints and knee pain from running? Can I lose 75 pounds in a year and a half and do it in a healthy way? And what's the best way to make friends with people I admire? Finally it's the holiday season. No doubt you're gonna be spending time with friends and family. They may be asking you questions about fitness. You may not have the answer. Well we do. At Mind Pump Clips you can give them short clips from the show and teach them everything they need to know. Alright enjoy the show. News Flash the best way to prevent illness is to be fit, healthy, and lean. All the other stuff forget about it. Just be fit, healthy, and lean. That was hard to get out. You know why I'm saying that? People when you're like cold and flu season and you know whatever virus season or whatever comes around people do all kinds of different things except for addressing the main things which is just like just being generally fit healthy not being overweight getting good sleep like that is like 98% of all of it. Then after that then the 2% you could add you know supplements and techniques and herbs and things that'll help but aside from that like just just be generally healthy. I would think if we were to organize this as a hierarchy that would be the top. That's the most important but then right after that would you say trying to specifically strengthen the immune system through certain adaptations? You don't want to have deficiencies that's a big one right so they found for example during the during the height of COVID they found that people with low glutathione levels there was a strong correlation between glutathione deficiency and severe COVID right so glutathione is a master antioxidant you could supplement with it like we work with a company called Livon and they have liposomal glutathione that'll raise glutathione levels being overall healthy eating lots of a wide variety of fruits and vegetables in your diet we'll do that as well vitamin C well high amounts of vitamin so I stack the glutathione and the vitamin C from Livon labs right now I'm doing it because Max is sick at the house so he's been sick this this past week you can eat the glutathione how do you get them to eat it? No no I yeah I do it to hopefully try to be preventative right as soon as I notice like he's got a runny nose or something I start to consistently do that and between that and then what I have told you guys I've been doing with a cold plunge I feel like I've been pretty resistant to it. You're not gonna be able to sneak that in his pancakes.  Daddy. No I mean that you know those there's just some compounds that help there's some mushrooms that help as well Rishi mushrooms got some immune boosting effects and can can help. Yeah I don't want you to go too far or too fast because I really I'm trying to get better on how I communicate this to like family and friends on how they should do this or why they should do this even better than supplementation wouldn't you agree me training hot cold contrast benefits me even more to being resilient. So it's similar to exercise right hot and cold contrast is a stress on the body and so the theory behind it is that because you're training your body's ability to acclimate to different temperatures it's a hormetic stress right just like exercise. Exercise is stress on the body and your body strengthens itself in order to adapt to the exercise the same thing with this is why if you've ever done the sauna for consistently for length period of time or you've ever done cold dips or cold showers for a certain period of time you notice they get easier to do you that your body acclimates better so they're not as shocking or as challenging to the body because your body strengthens through that stress response so that strengthening through the stress response is precisely what they believe to be what strengthens the immune system. Now when it comes to nutrients you don't have nutrient deficiencies the common ones are vitamin D, zinc you know you can have a glutathione deficiency depending on stress levels and all that stuff so you know supplementing with those is not a bad idea if you believe to be at a deficiency but other than that like if you're you take care of yourself and you're healthy and fit you're not over trained you get good sleep you have a good diet the odds that you will get sick are lower and then the odds that if you do get sick it's gonna remain mild and not become severe. Yeah way better you know a little bit before the the supplements like this is where I kind of get in terms of eating for the season like I find some validity there because of what's provided in terms of the nutrients minerals and everything else provides as you move in towards the winter and like you're seeing less sun so you know like finding foods that you know will provide you with Omega and with you know ways to get vitamin D and ways to get vitamin C and so you just kind of it's it's like a natural nature's hack so to speak in terms of like just focusing on those specific food groups you know what I find for me is the biggest issue for me is being over trained if I'm over trained and then I get around a virus I get sick so and that's just because I'm always I'm consistent with exercise so for me it's not well it also is this I mean think about that logically it's like you are again working out as a stress you're you're beating the body up to the body also has to recover to adapt and so if it's also potentially fighting off a cold that it may get you're already prior to it prior to telling it to prioritize recovery from getting beat up a bit up in the gym beat up in the gym so it doesn't have as much strength to apply towards fighting off a cold so yeah it's reducing the stress in the gym increasing all the supplements we're talking about hot cold contrast training is what I what I'm getting as a takeaway sleep yeah really good sleep you know that makes a big difference I guess a good analogy would be like you have X amount of soldiers you don't want them to have to fight two or three different wars at the same time right you want them to be focused on one enemy and if you're over trained or you don't work out at all and you just have poor health you have poor insulin sensitivity you don't have a lot of muscle you know muscle is very protective when it comes to illness we found this with with COVID we found that body fat having too much body fat greatly increased your risk of severe effects and having little muscle did that so having a lot of muscle less body fat made it less likely that you have severe effect and this is true for all illnesses now the immune system super complex so you could still get sick because you have zero immunity to an illness it could catch you off guard takes your body a while to you know get ramped up and to identify this virus or whatever so that still is true but all that stuff being equal like if you go into six season being fit and healthy and rested yeah you're way better off well and I'm not like demonizing sugar or alcohol or anything but if you there has to be like a statistic out there in terms of like when the consumption of sugar in alcohol increases substantially I would have to assume it's like over the holiday seasons in the winter all that coming back in it's just it's interesting to see that just naturally ramp up even with myself like what's just available and what's around that you're always kind of picking at you know what I find interesting is that because I've read up on this and there's a few theories as to why there's like a flu season to begin with like why does it seem to like surface certain times of the year and the biggest theories or the greatest theories I would say are lack of sunlight so people are always kind of borderline vitamin D then it gets kind of cold cloudy vitamin D levels drop immune system is compromised plus we're more indoors so we're less likely to be outside plus we're more likely to be around you know in close proximity with crowd yeah with crowds because you have holidays so you combine those three together and then you have this you know season where people tend to get sick but you know that's getting worse you know this is one of the worst like cold and flu seasons we've had in a long time my my best friend's wife is a nurse you know she was just talking to Katrina night before last and saying that the hospitals are like overwhelmed right now mm-hmm this is a lot of kids in there RSV that too yeah RSV is a bad they're seeing that higher than they've ever seen before in addition to like the flu and cold and cold and normal so that so I have a theory around that I think we were so isolated for so long and everybody was so afraid that our immune systems took a hit from doing that not to mention the activity a lot of stuff because being exposed to things all the time keeps the immune system primed so it's like now everybody's like full force and it's like your immune systems aren't prepared that's my theory you had that like you said that hermetic sort of response to that like having small doses just being in close contact but like you know like minimizing like the full dose of it like I think that does play a fact yeah that's crazy oh boy black friday sale is here 60% off all maps workout programs including bundles everything everything 60% off at maps fitness products comm use the code black friday for the discount now to celebrate I'm gonna give away a maps super bundle for free here's how you can enter to win leave a comment below in the first 24 hours that we drop this episode subscribe to this channel and turn on notifications and if you win will notify you in the comment section okay everybody else check out the black friday sale again 60% off everything at maps fitness products comm just don't forget to use the code black friday all right here comes a show I'll excited you guys for the live event a couple more weeks oh yeah I'm excited man we'll see man if three years three years since we did it good good like shake off the rust this is the only time we really meet people in person and really get to like talk to people and it's a good time max lugavir is gonna be there which is great he's one of my favorite people in the world not just you know in the space but just period great guy yeah it's gonna be a lot of fun I don't know do you think there'll be tickets available when this airs I don't know I think they'll be general admission but we've already sold out of VIP okay yeah VIP is sold out where do people go Doug if people want to attend minepumplive.com okay and so what we're gonna do is we'll answer questions you you have enough you meet us you're here at mine pump headquarters here in San Jose so you can see the studio the whole deal but it's a good time they'll be like I don't know like what a hundred people mm-hmm maybe so it's a smallish group yeah yeah so hunter plus probably are some of our close family and friends will be around yeah typically and there's a little over a little over a hundred it'll be there but that'll feel super intimate here you know dude so I just read so obviously black friday one of this airs tomorrow is black friday which is the biggest retail day of the year in in in America by the way for us black friday means 60% off any and all maps workout programs which is by far the biggest sale and bundles and bundles too so 60% off anything and everything right now during this time but anyway I looked up the origins of black friday you guys want to hear oh god here we go and cringe now well there's some myths around where that came from let me hear the miss okay so one of them was that that after an entire year of operating a loss which is in the red stores would then supposedly earn a profit on the day after Thanksgiving and that's going into the black so that's a myth though that's not true that's a myth that's that's a good one yeah here's another myth this one's it this is a terrible myth that I read this is in so I'm reading what is this history comms good website here's an this is not true by the way this is a myth it claimed that in the 1800s southern plantation owners could buy slaves at a discount on the day after Thanksgiving and that's where they got the roots of that oh my god that's also that would never last in this this time no that was found out that was found out to be true that would be canceled so maybe no retail companies they would change that that that's a good point they would they would they would spin that narrative real quick to be something else so here's the real okay can we okay would any of us guess would we would we I mean you probably know it yeah what would you give me can you give me an error or time at least so it happened in the 1950s and 60s I mean so that's where it rest that's right when ads that's when the whole when you had like mad men right the ad the advertising industry exploded at that time yeah so it definitely is a completely fabricated it became it became nationwide in the 80s but the origins were in the like late 50s right when advertising got big yeah so you any guesses I know I didn't get you so it's got negative it's got negative roots so think of why it would be called Black Friday right so it's got some negative roots yeah yeah some kind of you're setting us up for a trap I don't want to do well that's why I was thinking great because I don't want to take a fire sale for stuff well so the origin was in Philadelphia and it was a term used by police to describe the chaos that ensued the day after Thanksgiving when suburban shoppers and tourists flooded into the city in advance of the big Army Navy football game that would be held on Saturday every year so and they were not allowed to take the day off they had extra long shifts shoplifters would take advantage of it and you know of the day because of the craziness or whatever so law enforcement in Philadelphia called it Black Friday they said this is Black Friday is the chaos just a chaos and whatever now in the it didn't spread nationwide until the 80s when retailers found a way to reinvent Black Friday and turn it into something positive and so the result was a return a red to black concept of the early of the holiday mentioned earlier so in other words this is when we're really gonna like push profits and then you know retailers turn it into this nation you know a room it's brilliant do you remember it you know that's the the origin of the 24 fitness Hawaii trip is what it came from I'm surprised they would so they actually they told me the same story so yeah I mean I imagine it's true Mark Mastroff at least is what he told me would say that in July was their worst slowest yeah slowest time of the year and the reasoning was you know because a lot of their clubs were based out of California at the time sunny holiday holidays vacation everybody takes off so they wouldn't sell any membership so membership sales and so it was historically the worst month of the year and so they went out and he made this incredible spiff and challenge right that these this Hawaii trip that you could win if you were top sales people and so it just motivated everybody to get out there and be aggressive and generate more leads and they gave away a way to remember yes yes they gave away so yeah he invested in it and took a risk at making it a big competition where he'd end up spending more money and then it resulted in the you know biggest month of the year going forward forever after that I think that's kind of interest I think it's just just shows you the power that like if you put a little bit of energy and focus in that direction on what you could do and it's like these all these businesses got smart so yeah and the way you would enter to win as a member was every time you worked out you could fill an entry form so the more you worked out yeah the more entry forms you could it was brilliant in every aspect they got traffic up it made all the sales guys go get more more leads to generate more sales like yeah it was now did you guys smart I'm gonna get some people so smart we get some people here we go here we go let's go back in time this is before this is when I was young and didn't know I didn't really understand so I just kind of did without you know anyway anyway no excuses so I did not sandbag if that's what you know that's all that's weak yeah okay that's weak but I'm wondering if you do the same thing where it's Hawaii giveaway month uh-huh and somebody buys a membership me be like I'll give you 15 entry forms if you sign up oh well I didn't do I didn't do terrible I didn't do membership sales so I didn't you have to use I didn't use total hustle right yeah yeah I didn't you not that you'd win but I'll give you extra but I but what I would say what I will say is that I probably did things like this where I had huge packages where I'd sell someone 100 sessions and I'd be like listen you do 100 sessions I'll give you five free on me oh and then I would train somebody on my own time to sell a massive package that was illegal it was illegal to do that so I definitely did some stuff like that and the reason I was illegal because it's time and labor laws because I'm working off the clock and the company could get sued for something like that but the way I justify it's like it's my fucking time I'm gonna work yeah which if you're a company like such a brilliant way to structure things because you know you know it probably happens and you just kind of brush it under the table and go like you know whatever takes I just remembered when we did because we I would often put together contests just for the members that from like retailers and stuff that I could set up like trades with and I would do my own like this Saturday you know come enter to win or whatever and we give stuff away like you know free sandwiches at the sandwich shop for the next 30 days or whatever so we did that and the one of the prizes was was six months of free tanning at this local tanning salon well well we give away that we had there was a lot of giveaways so that was like the fifth prize down the list right so we're calling people's names out and they're coming up and it was this huge thing with this big party all these balloons or whatever I'm like you know six months worth of free tanning in this Nigerian guy and he goes what am I gonna do this and the whole gym was like oh there's some there's some companies that I've seen the numbers before where they they do like their entire revenue in November what yeah for like the year like the day like November after that yeah yeah some companies will out produce their sales for the year and just November like what do you speculate it like industry-wise better like benefits the most oh what industry oh retail I guess like stuff close I mean in terms of like tech yeah I was gonna say like tax gotta be um so I don't know about that that you know the best you know the best time of year to buy a big screen TV is when it's Super Bowl weekend oh yeah that's when they had the best the best deal the best deals for TVs are Super Bowl weekend on black Friday better than black Friday interesting even though black Friday has good deals to I've bought some TVs on black Friday it's a good deal too but even better would be in January I think it has something to do with when the new models come out and then being able to get the old one I think now to cyber Monday because in the cyber Monday now because the internet came in the like we're gonna do our own thing yeah is I feel like you get better deals on cyber Monday than black Friday now tripping I don't think that I don't think it's it's clear as like Doug says no I don't I don't think so yeah it just depends like there's certain that okay over I think to Monday the yeah electronic brands yeah depends on the stuff right I mean there I think maybe some brands they might have better deals on Monday than other other brands but other things require you to be there you know some of these retailers do in fact I think you might have brought this up a long time ago don't some retailers actually lose money on some products to get you in right to get you in the store they'll take a hit on a product well you know does Costco does that year-round oh my god you get $2 hot dog still yeah you guys know that you still sell $2 and how much is our history no it's brilliant there's five bucks same thing goes for there's a dollar fifty and everybody's getting pissed maybe I'm gonna go up to like two there's a God forbid you're right yeah there they're whole chickens they they take a loss on that there's a huge article on them on that like so they actually take a loss which is a very pilot almost everybody buys rotisserie chicken right and that's already done and they eat it they they have the best deals there and they literally lose money because they know that you're not gonna go there and just get a frickin chicken whole chicken so you're gonna get something to go with the chicken and probably grocery shop and so it's an absolutely brilliant strategy you know talking about businesses did you guys see bang bang just filed for bankruptcy I just okay that this expose are gonna be a lot less oh I don't know no more stripper poles yeah man no more t-shirt cannons and stripper poles they were the last one that CEO bro it's like he was he was he was fun to watch dude he was an interesting character you have to return all his bling he literally looks like what you would imagine the banks they got they got the shit suit out of them dude is that why they got the shit monster energy right monster got them but so did like they got lawsuits to for their claims they were making claims for the like the nutrients in there that helped fight cancer and do like in the what said they had create they had like this special creatine in there they didn't even have creatine in there like they they got fucked there was a lot of claims that they made and they got nailed for that and then the then Pepsi I think I believe Pepsi is the distributor for them maybe doesn't the article up and can fact check me on stuff I think Pepsi is a distributor and because of all the lawsuits they couldn't commit they couldn't fall through on their distribution contract or that so then Pepsi file like a hundred twenty million dollar lawsuit and they want they want angle solution yeah so they just got they got crushed wow yeah they got well that that whole market so weird to me because I never would have thought I would go to a gas station and find a 300 milligram caffeine drink yeah that is that was that's insane that was non-existent you know when I was younger just just a decade or two ago 300 milligram caffeine drink sitting on there you know that's and it's like unicorn dust flavor or whatever they you know the name you know how is that even that's crazy to me yeah it's wild that I remember when Red Bull was a big deal and I was at 80 milligrams caffeine well read so Red Bull talk about like such a great red bull business model was so brilliant I mean there's so many people that there's so many businesses now that have tried to emulate what Red Bull did in fact you okay actually what we see right now the phenomenon that we see in like affiliate marketing within Instagram and stuff like that like through influencers that is literally a ripoff of Red Bull Red Bull went and found small people in sports that were not that were not that were huge that were monetized that were that were influencing a network of say 10,000 people and they would they would go sponsor the events they would blow it up they would do all this and but they would win over those 10,000 people that's the same concept I think it's possible for X games they feel like yes all part of that they were a part of all of that uprising they were a lot of the sports that are in X games were already working because monster games now yeah and didn't get a lot of eyes and traction they were they I mean when you think of like the downhill mountain biking and the kite surfing and all these things that we're all familiar with today that people been doing that forever but it got popular because Red Bull made it made it popular and that model is what you see shreds do you saw first form blew up their business that way they built that they started they started that that is them you were a bartender yeah what kind of person is there a stereotypical person they think it's a Red Bull vodka the bar yeah they're probably that the bro me's dude hey bro I used to I used to spiky hair red bull vodka yeah the stripy button up tea yeah it's the low calorie you know get me yeah exactly it's the I want to I want to rage all night and fist pump but like also want to be like messed up yeah recipe for headache to like guaranteed headache have you guys ever tried Red Bull from Thailand have you ever seen the Thailand yeah they have like little weird bottles I've never tried them though but I've seen them is that the origin of it like they I'm pretty sure he okay so the founder like flew somewhere out there I don't know if it's Thailand but it was somewhere like origins of Red Bull yeah and then and tasted some like vitamin drink and was like totally inspired by it well I don't all I know is it was big in the Thai fighting space so I used to when I used to manage the 24 on Hillsdale yeah Mike Swick who now he now runs a big you know MMA school in Thailand he was a at one point he was one of the top middleweight fighters UFC great guy super nice guy super humble guy was a great trainer for me super cool guy and it's just all the members loved him but he's obviously a badass he used to when he worked for me he would take a week off here and there and he would fly to Thailand to train and he brought back a case of Red Bull from Thailand and it had them you know the brand on it but it was you know Thai writing so it didn't say anything English and they were glass bottles that were like this big they were not carbonated so it was like he's got it right there the original Red Bull was a Thai energy drink called what does that say creating dang creating the marketed to truckers farmers and construction workers the original had a similar blend of cafe picture of that put Thai put original Thai Red Bull so it was his glass bottle and he'd bring it in he's like bro you got to try this I'm like really is it was again so I would buy yeah dude I mean it looks like you're drinking that's something that's gonna make you go crazy what's so smart what they did too was that by by getting into these small groups they didn't have to compete with these massive huge change and so I mean you still see the price of Red Bull yeah I mean your Red Bull is like four dollars for for like the tiniest little you know it's also you know also it's crazy and yet they still crush dominate it's still they're the first to market that's right you know what else is crazy about them huh so very rarely will you find a company that will invent a flavor like if I say the word cola oh yeah cola flavor was invented by Coke right what the hell's cola like in nothing in nature say Red Bull has their own flavor you just call it Red Bull there is no red bull what is it it's like it's like just a bunch of vitamins it's like vitamins it's terrible it's a quiet taste I don't think it was awful it was awful the first time I I remember it but then I do I've craved it before so you absolutely absolutely changes it's my favorite I love it and I used to like it so it didn't have a flavor just this candy like sweet yeah cuz in Rockstar came in they had to like make bigger cans with like more and for a better price yeah and more a caffeine monster Rockstar when you think about what you're getting in a monster in a Rockstar and you compare it to a Red Bull you're getting way more fluid way more caffeine way more of everything and yet you pay yet people still pay way more but that is a testament to brand yeah they did they did such a good job of branding and brand loyalty within within the sports that people pay the extra pay the extra money dude it's my favorite and it does remind me of how high am I caught my caffeine tolerances because one Red Bull used to get me zipping yeah now I could drink a red one Red Bull and go to bed I have a great story for you guys so I I got this text driving home yesterday from Courtney and she was actually said something like Everett's had to pick Everett home early you know from school and I'm like what and so I like pick up the phone I call her I'm like what what happened something happened at school because we've had some things happen in the past and I didn't know if he was like getting a fight or like there was some you know he was sick or whatever was so turns out that he he basically got got called they called Courtney to come down pick him up because he was throwing up over the place what and it's like oh no is he sick no he was spinning at recess to the point where he made himself so sick that he just start puking everywhere and then she had to come pick him up early from school and I'm like oh my god that's my kid that reminds me that video that she caught at him doing circles yeah with the thing so does he like to do that is he like to make himself dizzy I don't know I didn't know like I saw that like a couple times he would do that outside on his own but it wasn't like it's not like a thing but and I was like the funny part I'm like what were you thinking but I was like was there some of your friends like you guys all had this like challenge or like what no just by himself it's been so many times he made so sick Sal didn't you throw up didn't you share a study a long time ago on my pump that that there's something that kids are drawn to that isn't there a thing is like a drug yeah yeah it's animals that's why we have the merry go rounds on the on most like it's an altered state of consciousness so it's like you're even as a kid you are naturally drawn to it maybe that's what that's what the research was you're saying that like basically we're all of us even at our lowest level as a child is drawn to the all maybe that's what we're talking about drugs and wanting to alter your state of consciousness and that it is a very natural pool for us to do that that even as children we do things like spin around on like you know we observe this in animals too do you know that dolphins will pass around a puffer fish there's a ton of animals there's a there's the birds you imagine the poor puffer fish there's a bird that there's a bird that allows certain ants to sting it all and bite it all over its wings and so that's because it gets it high and there's a lot of examples of that actually in nature where it's eaten like certain was a fermented fruit or monkeys yeah monkeys will eat fermented fruit yeah it's pretty much rooms yeah there's it reminds me that meme you ever seen that meme with the bear he's like put his face in the snow he comes up it's like cocaine that's not real yeah but that reminds me of that anyway good stuff I think we're supposed to talk about caldera today so it's a it's good that you put it all over your face today did I do that was that you did catch it on camera no I don't do that before every podcast I yeah I do well I keep it all right here I mean I I use I use this a lot that's actually one of the products I they don't advertise it for beard but I think I love the way it feels have you started using the under eye cream yeah I have using it is it's supposed to be just under eye is it just I like the whole thing I do under eye that's all you do I do the eyelids to maybe that's good I don't know I don't I don't want any wrinkles in my eyelids either I live you know what you see wrinkles in your eyelids I have well I will how close I can see like that I can see it like that right no no I think it was more veiny but I think it's supposed to put him through the in the whole thing I've been doing it but I mean it's only been like a couple weeks I the eye cream actually feel similar to the what's it the base layer yeah so I don't I wonder what's what's in the eye do you know what's in the eye cream that's different than the base layer I don't because it feels it feels I max out on two I love caldera but I'm not gonna put five creams on I like that I'll stick to two and I like the serum you gotta buy a loofah yeah I'll go I'm talking like this watch they're gonna I was gonna hey I used to be the same way to but there's I noticed you're the more come on bro of all of us you're the most sexy most likely to put so you're I thought you're lotion and creams on your face yeah that is not true that guy oh yeah that's right that guy is for sure way more likely to do that way more likely I bet you got some weird shit from all over the world that nobody knows about right yeah I have very exotic creams Doug is way more committed to staying younger looking than any of us are and I think you and I've proven that in the last seven years just gonna look at old pictures videos that we're although although I will say this so good so Katrina and I anytime we go to a Warriors game we we take like this same selfie right of being at the game so I've got a great like all these like a timeline yeah yeah all these years of us doing it and we actually were just looking this last night we went to game last night and we were looking at all of them and she's like you know what I think we look better today at 42 and 41 than we did in our that 31 32 yeah and I agree with her I was looking at the pic I was comparing the old old pictures that we have better yeah I mean and maybe it was my maybe my skin looks healthier I look leaner I look like I did that and we thought the same thing but really just cuz my teeth are so fucked up oh yeah oh yeah that makes a huge difference you and even just the way you smile yeah to me that's even it that's even a big difference aside from just mean mugging a lot more just like yeah well I remember well so one of my teeth were crooked I had I had a crooked smile forever where I was like just why cuz I had crooked teeth my friend you just naturally do that yeah no you just naturally do it cuz you're insecure about it and you when you have it since like childhood you don't even think about it just subconsciously sure you you you keep your mouth somewhat close never smile and then you and so you did I had this crooked smile forever and then I got my teeth fixed did you wear braces or did you do I have braces okay real braces yeah I remember you when you got braces I was 20 oh shit you were a 20 year old man with braces yeah well 19 I got them and then I yeah you were a 19 year old adult yeah you had to wear braces yeah was that hard no it was really hard what are you getting people asking if you want a candy no no checking your height before you got the oh what a one of my one of my long-term girlfriends I met because she was a dental assistant I told the story hookup I did so I told the story a long time you guys remember finally no no no not on the braces so my so my parents because I still was like under my mom's insurance originally my dad's my stepdad's insurance or something that they they originally had my braces put on so I think I had my braces put on it maybe 18 or 19 okay I had it into my 20s though I had it for like 21 is when I was an adult yeah well and but I had them on that long because my parents never finished paying the bill and so they wouldn't take them off so they wouldn't take it yeah so I had braces for years after I was supposed to have braces you didn't try to take them off yourself oh bro you can't really do that really no you can't you can or is it glue no yeah bro it's like it's like cement on that they have to use tools and everything to get it you don't remember that's did you not do that oh yeah no it's like full-on tools that get so anyways because you don't have to pay the bill so I weren't so long that the wire started they started to degrade and break off and then so then I just had all on the stabbing you're like yes yes and then I ripped it out and then I had all these and then I remember talking to this this girl when I was signing up for a membership I'm like I'm too early 20 you're not allowed to just go to another dentist hey can you take these off for me I'd have to pay for it I didn't pay for oh so total just that's it yeah yeah yeah so that anyway so I meet this girl she works for North Adonis and she sees it as I'm talking she's like what the what the fuck right you imagine that's your profession and you what like that's not part of the process that's a part of the process get in the chair no why is that so she literally said what the fuck and I told her the story she's like come see me on Friday she's like meet me here she gave me the address and I went down there met her off-hours she actually did it all there and just hooked you up yeah hooked up then I dated you see you gotta like I gotta give you some put out you're saying so worked out wow that's wild yeah yeah I feel so bad when I hear stories like that man don't don't cuz you were more poor than I am I decided that I can't tell poor stories see mine completely avoided the braces because it was too there's a sign that she like deal with it help my purse now you know the more responsible of my parents like yeah we got this don't don't go back to it it'll work it's when you're ready to come see you see me the garage who's a pair of pliers did you guys have to get your wisdom teeth pulled out yeah you did I did you know I think that's bullshit I think it is too wow we're gonna get so flamed I guess I got flamed you know why because how did we do you know the other thing I got flamed for you shared you gave me a meme a while back that was the it was so funny to me it was the how how guys with electric cars get kissed oh no I was telling Justin this you know what is so funny about that is that how many like how many guys you're an idiot if you think this way they're getting like all but hurt about like dude you know how stupid you sound getting but hurt over a meme that I shared in my stories it would be like me when you've made comments before plenty of times about trucks about big trucks why is it sting is it yes right like I laugh at that you do that I think it's funny and like so I think it's it's funny to me that a guy that basically saying you're acting here if you drive an electric car you're like an extra sensitive baby or whatever and they're proving it so offensive who are you I'm not talking to you are you what are you directing I should have screen shot of well no I feel like I feel like okay I don't I'm gonna take this back I don't think getting your wisdom teeth pulled out is a hundred percent bullshit but I think a lot of its bullshit because I think it's because it's like the tonsils like everybody just gets them taken out yeah the only times they told me I have to take mine out no you should probably take them out I'm like I'm 43 they've been in there for a long time I got no problems let's leave them I feel like it's just a way for some of these people to make you take from the insurance company I don't know man you know they used to do my mom got her do you know how many kids got their tonsils removed in the I did in the 60s and 70s no reason oh like crazy it's just you know they I was snoring that was like what they I remember I need you still snore way to go maybe they only took one out because you could have paid the whole bill like we'll get the other one we've made that the loudest one my wife actually we're having this conversation of the day because we're now we're because I still having this this snoring issue or whatever she's like and I'm like I was like there's nothing I could do honey I'm like I'm trying to use the CPAP but it's messing up my face and this and that and I'm like you know the only other option like surgeries and she's like what kind of surgeries she's all considering surgery I lose my voice but I don't snore I mean I got a podcast can't lose my voice that's like how it's I was like experimenting through you see hasn't been able to work real well with the well the problem is I think my skin is really sensitive so it's the contact bro stop being a little bitch and just become a runner what yes we'll lose all that muscle did and just yes get come a runner if you call it out it will like I've thought about this already because I got the same whole new audience of endurance I'll be like you know what I'm signing up for my rituals are how terrible is that it's like I have a ton of money away 210 like I come on I know guys yeah that's yeah but guys like you and I weren't made to have that much muscle oh man we were made to be skinny marathon runners Justin over there just comfortable at 240 just just just mass just happens just strong on accident doesn't matter it's annoying gorgeous calves I can't do whatever dude I can't hold getting like shredded thing did you guys hear of a blur by round did you guys hear about Brady's three losses this is crazy please is that the first time that's I can't believe you just read that my sports points up dude I had that in my notes a while back because it was a big deal he won he won since there right so he did yeah he's won since it but he had a lot that was the biggest losing streak yeah I didn't know that so the reason why I had in my notes even though we normally don't talk sports I was so fast people speculating because the divorce thing or what I mean of course it has to be in his head of course people are gonna say shit like no way people are gonna say it's him he's declining his head's not in it blah blah blah blah which I'm sure is which probably driving him crazy even more yeah but he got up this night he hit for but what I thought was more impressive was imagined playing in any sport for 20 years consistently and to have never strung three losses yeah I don't know I realize that's a crazy statistic that's a crazy statistic that's so wild how old is he 46 or 5 oh my god fact check me okay yeah watch him pouring him what if you're always get you he's off good what you guys talking about so what happened we don't choose questions before trying to put it back on us only 38 minutes later I'm done if you had sound picks him in four minutes yeah 45 years old he's 45 that's you're right that is wild because that is not a young man's sport no that is so wild is he better now so how long has he been playing football 21 21 years he's been playing for over 20 years yeah you're hitting me with all kinds of hard fact 21 I think he's 21 was he was he is he better now that he knows of his game smarts I would say yeah like it's like cuz here's the thing a lot of it at that level is all predictive like you have to like be able to see the field and see everything like so quickly and so fast like 21 Doug 23 23 so I bet in terms of his game speed and in intelligence but his body's degraded so yes and then also his the sport has changed for the better for him so when he first entered the NFL and he was like I mean that's back I mean you remember like Joe Montana days so that back rip your head off oh yeah I mean you could you could you could spike the quarterback where they protect the quarterback and he is not a running quarterback and so he's and he's one of the best all-time quarterbacks in the pocket and so he doesn't get hit a lot for consider he still gets hit but not like a quarterbacks let's say 80s and early 90s I remember Joe Montana would slide all the time it was slide to prevent himself from getting blasted yeah so he so he doesn't he doesn't do that and he's but to Justin's point I would make the case that his IQ the basketball football IQ has continued to increase and get better so he's gotten more efficient more efficient and he's done one of the best jobs of taking care of his health he's he's a part of the generation that I think is as beginning to really take that seriously and he's on the front he was some of the front front runners or leaders in that's in that area in like you see that now like LeBron James LeBron James is doing LeBron James is someone having so many his best career numbers and some of that in the last two to three years and look how old he is right now for basketball I mean it's insane just goes to show you how important you know understanding the game where where's what's happening and where where to predict it is it's estimated those guys are spending a million dollars a year on on recovery recovery oh sure a million a million cryo there far-fetched at all no it's not not at all between that and like you know the devices and the trainers treatments and yeah I mean I think they do it sort of like randomly and so I'm sure I don't know a lot of my friends are very much like you know what everybody's on steroids and then if you know what the irony is if they allowed the athletes to do just take steroids you how much more money they make how many more like how many more people watch every time they try to sure I mean that's what brought a lot of people back to baseball yeah like I definitely lost interest in baseball because you want to see them the freaks well when you talk to somebody like a John Romano it always makes me feel like that most all are to Justin's friends points because it's just it's just kind of like we this here's a facade that we're putting out for the public yeah I think that they they make it so supposedly UFC is one of the most stringent when it comes to drug testing that that I believe but baseball and football catch people all the time in UFC yes I almost never hear about people getting caught don't make like an example somebody like every yeah like an egregious and they normally take somebody who's not the superstar that was the big deal even like in the old hose Jose Canseco days and stuff like that of like they normally they won't pick their you know that the why it was such a big deal about a rod getting hit was because it was just like he's a big deal yeah he was a big deal he's a big name that we got that got hit and everybody thought he was the golden boy and stuff so yeah I don't know I we also we also can't like I just sent a picture to the group thread dog if you could pull it up the the bodybuilder guy you also the genetics on some of these people discredit okay so two of my friend close friends both Brendan and Frampton are eight year NFL players that have been drug-free their whole life all drug-free no alcohol no smoking no and I believe them I believe them too I believe those guys didn't do anything but he but he's an but an example of an insane genetic just crazy athlete hard worker yeah but I also feel like what the NFL is is guys like him and then the ones that end up being the super superstars that are the ones that took that step and they go extra yeah so if you put I feel like if you put Frampton and you put Brendan on a bunch of steroids those guys would have been oh my god have you seen the pictures of Ronnie Coleman natural when he before he took steroids he was a freak and then he took steroids of course and became super Godzilla right I just sent a picture to Doug it's not showing up on the TV there Doug but it's maybe you could pull it up this is a bodybuilder from 1925 I sent it earlier in the group thread his name is Billy Ralph oh yeah I saw that I did not know physiques look like that look at this guy click on one of his pictures so you can see what's the date on this is 1925 so he was like shredded you know that is that's the best physique I've ever seen in that era I you don't get to see physiques look like that look look how crazy look he was like shredded and muscular and this is before this is before steroids is before supplements yeah you know this is and he probably had hard labor job 1925 so he wasn't working at a desk I'm sure and I mean look at that yeah that guy could walk on a physique stage today yeah I think yeah that was 1925 that's crazy I mean that's a good like classic looking physique I mean he's not taking the championship because of how extreme everything's got but I mean you're I mean that dude would be competitive yeah I mean limited equipment he probably had a barbell you know maybe a couple done on a farm or something I mean yeah yeah get all that you know any stats I don't know anything about this not like a four foot ten guy right he might be probably not four foot ten but he might be you know and really really little yeah you know taller guys it's harder to get to look you know that Adam of course it's harder to make you look big well hey there's a company that we just started working with called joy mode they make supplements that are quite effective one of them is a sexual performance booster it actually boosts nitric oxide to help with the rectile function firmness and sexual satisfaction it's a great product it's science-backed this is actually a science-backed all-natural product go check this company out they have other things as well including a testosterone booster so go to use joy mode com forward slash mine pump then use the code mine pump for 20% off your first order all right here comes a show first question is from Olga Braga does cardio make you want to eat more compared to strength training subjective personal experiences the experience says yes am I wrong okay so does cardio make you want to eat more versus strength so this is an interesting question good question Doug hmm this is interesting because you may notice when you start exercising that your appetite actually increase a little bit would you say this is more just a novel stimulus response not necessarily because if you're doing long bouts of cardio or a lot of cardio that's gonna create quite the calorie deficit and then your body's gonna say hey we need more fuel more glucose and so it's not weird that even cardio would potentially stimulate it that way I would say extreme extreme types of exercise so you know regular cardio regular strength training fine but if you do like something ridiculous like let's say you go on a a run for three hours right or you go and do a CrossFit class or something like that right yeah you're you may find yourself having some serious cravings because your body's depleted now you may notice a general increase in appetite when you build muscle and speed up your metabolism this is what my clients would notice after training with me after three or four months they would notice that their appetite is increasing but it's different than cravings I want to be clear I think people confuse like my appetite's higher with cravings it's not necessarily the same thing like if your appetite goes up you're gonna eat you'll you're happy to eat healthy food as well when you have cravings someone could put healthy food in front of you you don't want it what you want are the foods that you're craving the pizza the processed food that kind of stuff yeah I would still think there's a window to that though in terms of like if I'm if I just got into running and I noticed an appetite increase and yes I was more depleted but at certain point I'm gonna get adapted to that I agree so in the same same the same on the other end of it where I've noticed clients have started weight training and they were like wow I'm just so much hungrier and like you know that CNS demand that they're now putting on their body you know it is like a bit of a novel stimulus it could be like you know like maybe it's a bit longer than like that that brief window not like novelty but it's definitely like that difference well maybe it feels like this way okay so because she's saying that she thinks cardio feels like it stimulates her appetite more than than strength training and maybe it feels that way because it's more immediate and strength training increase of appetite is is drawn out over multiple days meaning faster metabolism versus or you mean the recovery yeah because okay let's say let and let's say and let's take something not quite crazy extreme but somewhat like a two-hour run versus like an hour and a half like weight training session like the two-hour run like in intense for two hours is gonna is gonna deplete glycogen levels you're gonna have burn quite a few calories and that that long run your body's gonna want more immediate more calories right you could do an hour and a half training session that's moderate as far as the intensity long rest periods and you're not gonna feel that same demand for food right afterwards as you probably burn a fraction of the calorie because you burn a fraction calories but tomorrow you're also gonna feel like you're still probably a little hungry because that training session is now demanding that your body builds more muscle and so that over the course of the next two or three days so the recovery side of it might need a little more well and then what I'm saying is that the the total that your body is asking in demand of calories is distributed over multiple days when it comes to strength training where it's it's hyper focused in a smaller window when it comes to utilizing that it's more obvious on the cardio side that it's like right then yes but not necessarily true from a from a metabolic perspective the challenge with this is it's you can't it's impossible to separate the psychological effects that that you that that affect appetite versus my actual physiological appetite going up or my the physiological demands for calories going up but I mean by that is oftentimes people will do a crazy hard workout and what it does for them psychologically is it lowers their inhibition towards eating more food and more calories because in their head they're like I just burned a ton I just burned a ton of calories it is very common for people after a marathon to go eat a gigantic crazy fast food type meal now is that because they need the calories I think it's less of that and more of I just did this big thing I just burned these calories celebration type of deal so I think that there's that's part of it yeah that's it that's it I think that's a really good point you know it's it's remind me I do remember like playing basketball for an hour or two you know actually initially right after I'm done I'm almost nauseous and I don't want to eat it takes about a half hour hour for my heart rate to kind of settle down and really like recover but then I'm like right feel like I want I feel like I'm starving and I eat a massive high calorie meal if I trained really hard for a weightlifting session I don't feel that same like oh I need to give this massive meal the same way as I do after playing basketball for I think the other part of it too is like you know if you're when your metabolism boosts your appetite should go up as well that typically happens and that's through the muscle building process but you know exercise as a way like because someone may say well why would I work out then that's going to make me just want to eat a bunch more food well kind of yeah but also we're talking about healthy appetite here again we have to separate cravings from appetite cravings are not the same it's like when my kids come to me and say I'm starving and I go well we have leftovers from dinner oh I don't want to eat that well you're not really hungry what you are is you have cravings you want chips or you want snacks like when you're genuinely hungry then healthy food put in front of you quote unquote healthy food seems like a good idea and you'll eat it it's not specific foods that you want or whatever so it's important to separate those two so whenever I had clients that would say certain things like this to me I would ask them questions because sometimes it was cravings and I think part of it was they had that in that that lowering of inhibitions because they've now justified well I burn a lot of calories work was here so therefore now correct I'm able to do this next question is from Cory Wecker 98 what are some ways to prevent shin splints and patellar tendon pain when running let's start with shin shin splints do you guys remember when you figured out this the simple solution for shin splints wasn't till way later took a while right yeah yeah so I remember well I literally remember the day like up until I wish I would have known it when I was actually playing sports and I had them I wish I knew it just as a trainer for the first seven years like initially whenever I climb would come in with shin splints which is this pain here in the front of the of the shin we would do stretching of the calves rest ice elevation oh it's better go back to running oh it hurts again could never really solve it and in fact I actually thought well once you have shin splints you got to kind of deal with it that's part of running then I don't know seven years into training I had a physical therapist that worked in my studio and she's like oh it's a tibialis weakness you strengthen tibialis tibialis I'm like oh oh yeah there's a muscle there and so I would have clients do you know what toe raises or whatever um and their shin splints will go away forever totally forever I know I taught the uh the football team this and um you know had them against the wall and then kind of um play you know using their body weight against them to do the tibialis raises and it was just like they were like their mind was blown because before that it really was it was just rice that was the protocol tape and yeah because it was all explained us like it's these like micro fractures and like there's really no way that you can or I thought it was from training tight calves and so I'd be foam rolling calves all day long yeah no literally combat stretch and and and toe raises yeah combination yeah combat stretch rule a good a good combat session and then into toe raises and you do that consistently and you'll eliminate it now this is assuming you don't have terrible running biomechanics by the way so if you're running is terrible that's not going to help uh yeah you'll cause it all um all right now let's talk about patella tendon pain it's in it's right here under the knee cap it's quite common it's more common in kids uh what's that condition in kids ashgood slaughter ashken slaughter ashken slaughter am i saying that right so keeping the quads loose um strong and working on hip strength made a big difference does the shin splits exacerbate that that's a good question yeah probably because I did notice that I mean obviously if you're gonna have weaknesses in your ankles and your hips the knees always pay the price yeah it might be a it would be interesting to see if just doing what we're saying with the combat stretch and then straightening if that would already start to alleviate that's what I would think I would I would think that would start to alleviate that by itself just focusing on I actually so I had quite a few clients that would have that one point I trained a bunch of iron man competitors and and marathon runners and those are two of the common issues and with the patella tendon pain we would do static stretching and that would take it care of it kind of immediately and then I would through good form and technique I'd work on strengthening their quadriceps in deep ranges of motion and it actually would work sometimes a tight it will also feel like totally pain too so and this is starting to sound like maybe a soccer player or a runner so I don't know if we know anything about this person that would have helped too and if they if they are a you know an athlete or a runner I would also potentially sled drags potentially address the it because if the between the it being super tight and then the shin splints that could be causing a lot of the pain actually both of them highlight something quite interesting which is oftentimes not always but oftentimes where you have pain you also have weakness so people would say oh avoid that area oh it's your shin don't do anything on that shin area to get it better when in reality what you need to strengthen the muscles around the shin right same thing with the patella tendon is it often is related to an imbalance or weakness in the quadricep and issues you know coming from the hips so really interesting next question is from Jesse Taylor Vino can someone lose 75 pounds within a year and a half in a healthy way and not gain it back uh in a year and a half yeah I think so all right two pounds a week is you got 52 weeks oh yeah oh yeah you can methodically yeah chip away at though you could definitely do this within a year I let me think what's the most I've had people lose I've had people lose 60 pounds I've had people lose any hundred a year did you do a hundred a hundred yeah I've done that was it with would I wouldn't I wouldn't I wouldn't I wouldn't claim that it was the uh the best I don't think I when that happened I don't think I was at the level of coaching and training that I am today and I probably would have I probably would have advised him slower yeah um but it's yeah I know it's definitely a possibility the same it was a little the speed was a bit of a problem with the way that you know originally my other client like attained a hundred pound loss but like everything else in terms of combining with weight training it was just I think in combination a bit in excess that was the cardio training well the yes I agree and the the thing that I found out after I had done this multiple times where someone had lost a ton of weight like this and in that period of time which is totally fine is then the other thing that they now that that plagues them is the loose skin and had I done it with a slower convinced them to do a slower process of lose some fat let's build some more muscle lose some fat let's build some more muscle and done more of a kind of like put them in a bowl a mini bulk a mini cut a mini and done it longer I think that I could have prevented how much loose they may they may have been happier too maybe not on that hundred pound lost mark but maybe more in like a 50 or 70 yeah no totally that's so the you know older wiser coach and trainer me would now advise younger me was like oh let's just get it and then and then the next thing was like what do I do with all this loose skin it was like looking back now it would have been interesting does losing a slower result in less loose skin absolutely I would think so but yeah well especially if you build muscle right like if you just sure because muscle fills out a little yeah and let's be honest that person who lost a hundred pounds I'm talking about it wasn't all fat yeah they lost muscle too yeah so if I could stretch marks mainly because of rapid growth rapid growth or shrink you can yeah yeah both either or but it's a rapid response yeah yeah exactly so I think had I done it because that's how I did it later is real slow and gradual that way and then to Justin's point many times the person who said they wanted to lose 50 pounds saw what 30 pounds of like fat loss and 20 pounds of muscle gain looked on them and that really they were happy and they were happy yeah so you know a lot of times they're caught up on a scale weight because they they remember a weight when they felt the most comfortable or they were told or they were told you're right and so they just assumed they need to do that and then when I got a hold of them and said no we can you know the real thing to to consider with this when you're thinking of you know doing it in a healthy way there's definitely physically unhealthy ways to lose weight but but you can lose it fast and not do it in a way where it damages your body right but it's still unhealthy and here's what I mean by that you you want to consider the the the skills the behaviors the disciplines and that you develop along the way and what kind of relationship you have with this new lifestyle and how long that's going to take that's the healthy part that people really need to consider because the way you're living now if you're watching or listening to this and you want to lose it say 100 pounds okay or you just a lot of weight the life that you live now is the life that is that has created this body that you now have the life that you're going to have to live at 100 pounds lighter is very different and it's not just the actions the actions are very different it's also the mindset that has to be very different because if the mindset doesn't match or support the actions then your results are going to be temporary because eventually your actions will go back to what your mindset is so what you have to consider with your weight loss is what's a pace that i can do that will allow me to adjust my mindset my lifestyle my psyche my behaviors so that it sticks that's really the thing you need to consider and slow tends to be better because it's a it's a transitionary period and it takes time to go from 100 pounds to 80 pounds to so each step along the way is different than before and in order to keep it and make it stick i mean that's that's something you really have to consider that's the healthy part your point your point to mindset is so important i mean i i just i'm looking at the question now too this is this is actually somebody who is they're they're like i'm 300 for reference they're 302 pounds and they want to be down to 225 the first thing that i would say to this person is i would not want you to be focused on on a on a weight goal and a time frame at all yes week by week we have goals week by week we are talking about habits and behaviors thank you hey what you know what if you never consistently walked 10 minutes after meals every every meal or whatever like that's your first goal with me and we're not talking about how much the weight on the scale went up or down it's like literally we're attacking that until that becomes a lifestyle and a behavior and then it's oh you know are you getting enough fiber in your diet it's like oh you're not okay let's focus on and it's like every week as a coach i'm i'm trying to implement new good habits and behaviors into your life that are small and incremental but that i know over the course of time will make a huge difference in your overall journey and i'm not allowing you to be hung up on oh i need to be down to 225 and we're six weeks in and we've only done like that's a terrible mindset to have when you have a road ahead of you like that's that you're hitting the nail on the head if you if you push the behaviors that lead to the result you'll get the result you'll be successful if you push the result and then try to figure out the behaviors afterwards you're gonna fail yeah so that's exactly what adam's talking about it's like you know oh i want to write a novel well okay that's a big goal but what if you just did this what if every day your goal was i'm gonna sit down in front of my computer and write for an hour or i'm just gonna sit there and think of what to write for an hour you'll get a lot further with that then you will just thinking i'm gonna write a novel so you know it's the behaviors that lead to the results and it's the behaviors that lead to results and goals that stick forever so that's the part you need to focus on next question is from flying lizard they say you are most like the five people you surround yourself with if you are trying to level up how do you find people to surround yourself with with whom you look up to but don't really know what to offer them in order for them to make you one of their people oh where should you find where would you find five people or people to hang around with that will elevate you i have a lot of thoughts around this because i have 100 percent believe in this statement and i think it's it's totally true yeah and it's in you ever find yourself hanging out with like you go you like you'll see your old friends hanging out and find yourself kind of like why am i acting like yeah this older version of myself so here here's the answer though okay so so unpack what this person is saying so their their their challenge or their fear or what they're struggling with is how do i find like you know these let's say their goal is i want to be a millionaire one year and they're stuck at a certain and we're just gonna use finance as an example this could be at any aspect of life and they feel like they have nothing to offer these millionaires well then the answer is for you to continue to pursue growth within yourself to be able to provide some sort of some sort of contribution to that right like the the four of us that are that have a good even split of this company are very unique and different and bring different things to the table and if each guy was not always pursuing personal growth in himself so they provided value to this group then they would get left behind and so it starts with yourself so instead of like trying to pursue a group and be like oh fuck these guys are so far ahead of me what do i do to get in this network like i'm i'm pursuing growth first and finding things and then along that way i'm gonna find like oh like check this out i just learned something new that i could bring to these guys that they may not know as much about i'll add to that i'll add to that why not pursue five people that are growth-minded so maybe you are looking for you know millionaires to hang out with or people who are successful in business well fine you have nothing to offer them or you think you don't well can you find people like you who are aiming towards that goal who are also growth-minded right in my in my experience the best place to meet people are when you go in growth-minded pursuits or hobbies and then find the people there so for example if you're on a pursuit of growth and spiritual practice well go this is where you meet people in your church or in your spiritual circles right if you're like man i am embarking on this fitness journey like i really want to get fit and healthy i really want to take care of my body well this is where you meet people at the gym or you meet people uh you know at the park who are exercising like these people are obviously pursuing right something like you know it's a great point if it's business you go to these these these you know groups for people that are paying for totally coaching leveling up yeah 100 where everybody's focused on that and trying to improve themselves i think that's great advice i think too really just focusing in on to your earlier point of like just trying to level yourself up and go along that journey you just tend to attract people naturally as a result of of how much effort uh you're placing into your own personal growth which then too i i've noticed a lot of times even um getting into that process how it's presented a lot of opportunity in that direction that i've ignored and so it just be a little more receptive towards somebody reaching out hey you want to hang out or but you're so focused on work and accomplishing things that you you miss out on a lot of relationships along this is this is another example of what i'm talking about like if you're if you're a let's say you're a father you're a new dad you got one kid two kids with your wife and all your friends are single it's going to suck it's going to suck hanging out with them they're going to come over you're not going to connect they're not going to understand what's going on when you are married with kids it's a good idea to find other couples with young kids and what'll end up happening is you're actually will have a better relationship with your wife you become a better father you end up connecting with these people because you're going through similar challenges that's really what that means right is is is you find those people and i this is a hack that i preach i'm going to continue to preach it because it's such as easy simple thing and i swear to god i'm telling you guys right now it's one of the easiest ways to grow in specific ways go on facebook and look up groups there's a there's a million groups on facebook for all kinds of different subjects and just join the groups and what you'll find in those groups are people who are experts in whatever field or group they'll post great articles there'll be discussions and debates in the comments you can get in there and you'll just learn this is all virtual so it's not quite as good as meeting people in person but it's one way to just and or to your other point you're going to meet other people that are doing the exact same thing as you are right that are in there to learn and to grow and i think that's the the the the easy takeaway from this is that you know where where are you stretching it's not just simply like oh go find five people that are really successful and just go force yourself into the group you know say like hey i want to be your friend like no you're not going to be there for you know you're not just to work come over to your house but okay let's let's say this person like let's say that we're a tight knit four right here right so we're we're a tight knit group and somebody's trying to like oh i want to be friends with them so i can level up like if and you can't seem to find something to like contribute to the group that means you need to get to get to work on yourself and so you can figure something i would figure out if it's me let's say i'm the outsider and you guys have got four or five like i'm learning about what you guys are doing and then finding areas that either one i want to pursue go through i'm interested in and doubling and tripling down on that so that i do have something to contribute to the conversation when we finally do get an opportunity to sit and meet and that's exactly what i think this person you know that you know this is what i miss the most about about not training people right i miss this the most because when i would train people you know i would train very you know just people from all walks of life but a lot of them were successful or they were either executives or entrepreneurs or they were you know surgeons and doctors and professors and i i would they hired me to train them meanwhile i'm asking them questions about their day about their job like what's going on here what's going on there and i got to i grew so much through training my class so one thing i miss about not training people was that that you know meeting all these different people and just sucking their knowledge you know while i train them doesn't this remind you though the question that or the the statement that i brought up about sam parley the other day talking about how instead of like applying for jobs that you hunt for jobs you know instead of like same thing like you pursue your path that's right pursue pursue the growth that you know that could potentially contribute to the group of friends that are also on that track with you and continue to level that up and then contribute to that group and then that's what will happen and then of course it's you want to find people that you have things in common with i think that's the first step is having a common ground of interest and then being able to contribute to that group of value and adding value to their lives and then you're in that so i think that's the answer to this but i tell you what i this i think this matters so much i mean i think that part of the accelerated growth from what we've built here is because everybody thinks like this everybody is is life boring otherwise i'm bored it is you know what i mean yeah well you know what a lot of people get distracted dude a lot of people get distracted by other things that take your like video games and entertain yourself through even like sports i love to numb it out yeah you can get you can get you can get numbed out on things that give you like this immediate pleasure feeling and and and sometimes growth is difficult growth is struggle growth is failure growth is uh not doing well at something and getting back up and do it again and that can get discouraging for a lot of people and so they find themselves in comfortable places you know sports really well you can recite everybody's name and the team so that so i just watch sports like crazy oh you're really good at video games so i plug into video games two three hours a day and so with that oh you mean reading a book on a subject i'm not very good at that sounds hard you know what i'm saying oh you mean go into some course where i got it for three you know 12 hour days i got to sit and listen and learn some of that oh that sounds hard like yeah that you got to put yourself in those situations if you really want to level up look if you like mind pump head over to mindpumpfree.com and check out all of our free guides they can help you with almost any health or fitness goal you can also find all of us on social media so justin is on instagram on mind pump justin adam is on instagram on mind pump adam and you can find me on twitter at mind pumps out 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 bench press where they did three or four weeks of five reps but then they did three or four weeks of 12 reps and 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 going to 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


Well, it's so lovely to be in this room and it's really, I'm delighted to have been invited to see so many familiar faces and some new faces and some old faces from the past. So thank you very much for inviting me. So I guess I've been invited to perhaps give a bit of a practitioner's perspective, someone who's out there hopefully kind of leading the way in how we're shaping our city to be responding to the challenges that are facing us. So just to be very clear this is my stance on climate change unless we take action future generations will be roasted, toasted, fried and grilled. So I absolutely, I'm absolutely adamant that we need to do something about it, so be under no illusion of my perspective. And then in terms of my perspective I think it's going to talk to you a little bit about the work that we are doing within Pānuki, specifically Winyākota. And then I'm going to share with you some of my ideas for I think my ideas for how we need to shape Auckland. So Iki Pānuki, Iki Tangaroa, so much like the Waka, we're in the Waka together going forward trying to really transform Auckland. And so Pānuki Development Auckland was set up in September last year, so we're a year old now. It was a merger between Waterfront Auckland and Auckland Council Property Limited, a real desire by the council to try and sprinkle the magic that we've delivered at Winyākota. So it's a wonderful honour to be part of that organisation and a huge challenge to kind of move out into the rest of Auckland and try and help shape those places. So we've got a vision for shaping spaces for Aucklanders to love. And how we do it, we have a different approach, what's kind of really key, and I think this theme will come through my speech and it's come through others, is the whole idea of collaboration. We can't deliver these things alone. So how do we do that? So at Pānuki we've been given a really strong mandate to do that, to become a lead agency, to focus on delivery and really start making some change happen. So obviously one of our star project is the Winyākota, I hope many of you are familiar with that.  So I think, I want to talk a little bit about, I guess, the evolution of the work we've been doing. So I think the organisation very much made a stance when it first started that only dead fish go with the flow. So we could have done what everybody had always done, but we wouldn't have got what we've got.  So that would be the traditional urban development, not for some of our other development partners here tonight, so it's great to have Ockham in the room who have a different philosophy than that. But I think our approach at Winyākota was, we were far more clear in what we actually wanted to achieve for that part of Auckland. So we had a whole lot of key ingredients that have really helped us kind of deliver what we have. And we got a mandate from Aucklanders. Aucklanders told us that we needed to be showing leadership around sustainability. We went out and consulted on a waterfront plan. They asked us to put that in there, so the blue-green waterfront was a really key part. So that mandate was really important. Really committed leadership, really strong board, really strong leadership team within Waterfront Auckland in Napa Nuku. We were really clear on where we wanted. We went out to the market with a set of standards. We went out with a set of sustainability standards, design standards. We said what we wanted in terms of community infrastructure to develop over time. So, you know, don't be afraid to ask what you want. We embedded those requirements and development agreements so they can't get out of not doing what we want them to do. We have integrated designs, so we're there the whole way. This is a real partnership between us and the private sector and the work that we're doing down there. We have independent reviews. We have our works scrutinised. We're really transparent about our performance, et cetera. And I think just want to show you some of the examples of our success down there. So this has just gone live. So we have done the modelling for all our seven new buildings that are under construction and we're now quarter at the moment. And compared to business-as-usual buildings, we are saving 4.6 gigawatts of electricity per year because we've set those really high standards. We'll work with those building owners and we're getting some fantastic buildings coming out. And I had the pleasure to be at the opening of the Waterfront Theatre this morning, the first five Greens that are rated, hopefully, when it gets its rating, theatre in New Zealand. And the other thing that I'm exceptionally proud of announcing is we only found out about this yesterday, but the Winyakura Re-Development has made it to the finals of the C40 Awards. So we're a finalist in the Sustainable Communities category and that's a huge achievement and in recognition of the work that we're doing around kind of leading the climate change. So I'm really, really proud of that. And so I guess, you know, selected finalists have demonstrated bold leadership in implementing projects. So just to go to show Auckland can do it and we can do it really, really well. We just need to do more of it. So some of my ideas on how to shape Auckland. So we need to think like a system. Now this is old thinking, it's not new thinking at all, but I don't think we often think like a system. And so we are looking to use systems thinking for a lot of the work we're now doing within Panuku. We can't do things alone. We're operating communities where there's lots of existing networks in place. So we need to start thinking like a system. The networks we're about to kick off and the Pūanui Restoration Project in Manukau as part of our Manukau project. And we want to pull together all the people that are going to be part of making that project successful. So we need to start thinking like a system. Co-everything. We use the word collaboration so incredibly loosely and freely, but you know, I don't think we genuinely know what it means yet to do it incredibly well and I think it's something that remains one of our greatest challenges to move beyond the rhetoric. And this is a great example of something that I think will go in Auckland. I know this is something that merely and round is really interested in as well. So this is a city studio that's been set up by the City of Vancouver. It's a real true collaboration between business, technology, City Hall, the citizens and staff within the council. So they've got this cub hub that sits within City Hall where they all work collectively on challenges and they all, you know, come up with ideas and implement them together. And I just think that kind of idea is something that I'd really like to see in Auckland. I think we really need to look to some of these, some of the systems that are used within industry and business. Continuous improvement, also not a new idea, but I think so often we do something and we kind of forget that we need to keep doing the next thing. We kind of rest on our laurels a little bit. So I think continuous improvements are really important. So, you know, we really have to kind of keep moving on as Auckland. We can't think we've ever sold something just because we've built, unfortunately, a new road or even a new rail link. We're going to have to keep doing things. We're going to have to keep changing, keep reviewing and keep moving forward. There's innovation and I think innovation and sustainability and it's tritably linked. And I just think for Auckland to move forward we need to look to the innovation technology sector, look at some of the way they do things, look at the whole fast fail. It's a really interesting concept, not something that governments normally like to kind of think about, but now let's give them things a go. We don't have to know all the answers to get started. Let's get started. If we know it's not working, let's stop and do something else. And I think we need to kind of have a culture of being able to do that and I think we can learn about the innovation sector around that. And then, localisation. So the idea that we realise we're in a global context and we've heard about the global context, but we really have to kind of make things about local and come up with local solutions and really work locally. This is one of the projects that I'm really proud to have been involved in. It's kind of a mini-example of our city studio and we're just about to the challenge wraps up in a couple of weeks. But this is where we've gone to AUT and MIT students in Manukau. We're presenting two challenges to them. We'll have asked those students to devise some solutions and we're providing them support. So we're hoping they'll come up with solutions for their communities and then we can make the commitment to help implement what they come up with. So my kind of four-big idea is to think like a system, go at everything, continue some improvement, localisation. And then I think just as, you know, what this can deliver for us, this was Jalako Street 2009 down at Winyard Quarter, still in an active port and that's what it looks like today. So I think we can change and we can do it quite quickly and do some really special things for Aucklanders and I think they really deserve it. So looking forward to talking more. Thank you.