Hello everyone, welcome to Mind Pump. In the first half of this episode, we talk about one of the best ways to pump up your sex drive. We also talk about why you may be eating less protein than you think you are, as well as other topics.  How should I adjust my training? I have a tight muscle from heavy lifting. Should I do my next workout? Or should I focus on mobility? Is dairy that is not grass-fed bad for you? And how can I get into the health and fitness space without going broke as I start my business? One more thing, if you enjoy the question and answer portion of these episodes and would like to get each of these questions individually in short clips, we have it for you over at our Mind Pump Clips channel right here on YouTube. All right, enjoy the show.  It's exercise. And specifically, it's lifting weights.  You had to throw orgasms in there. Well, that was so okay with your intro until you went that way. You know what? It's important, especially for women, because the studies show that women experience better and more frequent orgasms, because this can be an issue more commonly in women where they maybe have a trouble achieving orgasm. I don't feel like you're qualified to talk about this. Wow. That's true. You have to give someone an orgasm first before you talk about it. But tell us, professor, how do we do this? The studies are pretty clear. Now, what's interesting about this is studies will also show that too much exercise in particular, too much endurance-based exercise, long-distance running, cycling, overdone does the opposite. But appropriate exercise improves everything. And then strength training has been shown to do, to be the most effective with all of these things. All kidding aside, you know that I think I've talked off air with you guys a little bit about this. But when I actually reduced the volume of training that I was doing, I noticed a difference in my sex drive. It was one of the things that I noticed the most. It was more appropriate. Yeah. It just, I think that one of the things that we tend to do as fitness enthusiasts is we tend to overreach probably more because we like to work out. Totally. And when I had scaled back my training, one of the things that was like aside from seeing strength go up and my joints feeling better, one of the other indicators was I also noticed like libido, sex drive. Totally. I had more desire to do that and felt better from scaling back on my training. I thought that was a really interesting thing that I didn't go into it with that intention, right?  Well, I remember, I mean, way back, and this became quite commonplace, but as a trainer, I had, I did not expect this to happen, but especially when I trained older people, people over the age of like, let's say 65, is they would always come to me and this would be like, I don't know, three, four weeks into training. It's like a month. And they'd say, I remember one lady in particular. Things are happening. Yeah. She's like, Sal, so what are some of the effects of exercise?  She's like, are there any other effects? I'm like, I don't know. Like, what do you mean?  And I said, I started laughing, but you noticed differences. She's like, oh, yeah. And she's the word Randy. I have a much more random, you know, wow. She's obviously older. Just dated her, huh? I know. But that became commonplace. I would have, and I never brought it up. I never tell clients, hey, you know, we're going to make you horny. It was something that they would come to me and say that they would notice improvements on their own, that they would notice these changes in how they go. Where is the happy, hungry and horny? Where is the origin of Randy, Justin? Randy, I feel like you and your people would use like my people. Yeah, I don't know. Who are Justin's people? White people? Mount Cholos? Yeah. We get Randy. Yeah, where's the origin, Doug, of Randy? Did you ever use Randy? Uh, no, I can't say I have, but it's a good word, actually. It is a good word. I like it. That's why I'm like, I mean, any guesses or where something like that would come from, do you think it has like a sitcom tie or something like that? Do you think it has something? It's just one real thirsty guy named Randy. Oh, that's why I thought it's sitcom. Like maybe it's like an old sitcom and a guy that was like, oh, Randy. He's like, calm down. What do you got, Doug? I mean, it's saying probably or originated with an old Dutch word, ran 10, meaning to rave or talk foolishly. I don't understand why they put that, but to rave. Yeah. There's, there's Justin Raven again. Man, I thought there would be, I thought there would be such a better explanation. I think so. I'm looking for a better one. Well, so there's, there's a few different ways that, that it's speculated or observed, I should say, actually, because they've observed this, that exercise does this. One of them is it, uh, it stimulates the, the sympathetic nervous system. So like dopamine, you know, serotonin, norepinephrine, all of these play a role in, in sex drive. In fact, they play more of a role in sex drive than even testosterone. Now testosterone plays a big role when it's really low, but when it's, when it's within range, it's the sympathetic nervous system that plays the biggest role in sex drive. And that's why some drugs, for example, have been known, like people will use them to for sex and stuff. Well, I imagine, yeah, just the closer you are to balanced, you know, in all directions there, stress, hormones, everything else.  There's also increased circulation everywhere. So, um, circulation to the genitals is real important, obviously for erections, but also women also experience, uh, you know, what you could be saying is kind of like a, almost like an erection themselves, uh, where they get blood flow to, we used to call it that. What? What do you mean? We lay, you guys don't remember a long time ago in the podcast, hashtag lady boner. That's right. It was a thing. So how much, how much does strength training or let's say a single, uh, training session improve blood flow and blood circulation? Oh, wow. That's a great, now I don't, I don't know if one, I know it will. Oh, I think it will, but I know that long term. I know the studies on long term. And I wonder if it, is it kind of like a bell curve? Like it, as you, as you start to the first session already starts to increase blood flow and then it gets better, better, better. And then at one point it has to like peak out. It has to optimize. And then it probably flattens out. Maybe like, I know there's long-term adaptations because as muscles get bigger, you need more capillaries, more blood flow. So you just get, you end up building more than capacity. I know that I imagine it's like any other system that the more you train it, the more it'll adapt and more efficient it will become. Well, think about the pump, right?  That's improved blood flow. And you don't necessarily get a pump, uh, your first few workouts. In fact, one of the signs that your, your, your muscle is starting to develop is when you first start to get that pump. Like you'll train somebody with really, you know, let's say underdeveloped shoulders and they do an exercise and they'll feel the burn and everything. But I know like four, five, six weeks later when they're like, Oh my God, they're really tight. Like, I know, like, okay, you know, so the capacity for blood flow, uh, I think improves as well.  And then I read this article on strength training in particular for women because, uh, there's this interesting phenomenon with women where, um, they, if they feel strong and secure, then their sex drive tends to increase this. So safety is a very important factor in libido in women. And because strength training, uh, in particular improves feelings of strength and security that that may be one of the other reasons why strength training in particular tends to have the, the, the best effects, um, on libido, but evolutionary speaking, it makes sense, right? If you're unhealthy, your body's like, we're not going to have you procreate because then you're going to have to support another mouth and you're obviously barely supporting yourself and not doing very well. And then when you improve your health, you know, it's, it's the opposite. Your body's like, you're healthy. We need more of you. Go procreate a lot more likely to do it. The lights on another benefit. That's the other one. All right, everybody. Today's giveaway is maps power lift. This is a power lifting workout program. You can get it for free if you enter to win and if you win. So here's how you enter. Leave a comment below this video in the first 24 hours that we dropped this episode here on YouTube, uh, leave a comment, um, and then subscribe to this channel and turn on notifications, do all those things. And if we like your comment, we'll notify you in the comment section that you want free access to maps power. We also have a sale going on this month. It's the at home holiday bundle. It includes maps anywhere. Maps suspension, maps prime and the no BS six pack formula, all programs that require little to no equipment. So you can do them at home. Normally if you got all of those at retail would cost you over $330, but right now you can get them all bundled together for $99 and 99 cents. So if you're interested, click on the link at the top of the description below to get set up. All right, here comes the show. I had some science to share for your science corner here, uh, although I don't have the study or any of this up, but it was something that, uh, Andrew Huberman said, and I was actually talking to Andrew about this the other day. Hubs. I want to start calling Hubs. Hubs. Yeah. That sounds terrible. Yeah. Uh, he's riveting. He, I read it. I read a, uh, a post that he had done a few weeks back and I thought it was interesting. I think Andrew heard me either talking about or bringing it up and he says, yeah, actually, I've tried that and I actually noticed a huge difference. So I thought, oh, let me, let me see if I noticed a difference and I have. And what that was was, did you guys see this post that he talked about caffeine intake in the morning? Yeah, later. Wait a little, wait a little bit. Not a little, like an hour and a half, two hours. Yeah, that's a lot, bro.   Huh? I do that. No, you don't. Yes, I do. If you get up in the morning of five o'clock in the morning, you have a pre workout before you work out. Yeah. I don't work out at five 30. So we get up at four o'clock and then no, no, no, no, no, no, no, no, no. I wake up at like around five 30. My workout typically doesn't start until about 645 and I take my pre-workout about 615. Thank you, Doug. I think he's lying, but no, I'm telling you never talked about this thing because let me tell you. Oh, I didn't talk about it because I didn't know it was it was such a thing, but I don't take it around. It's a it's a big difference. Yeah. I Andrew was the one that got me to because I saw it. I'm like, oh, that's interesting. I wonder how much of a difference is because when it comes to science like this, I'm always like, okay, cool. Can we feel the difference? It's going to make that big of a difference. You know why? Uh, I can't. That's what I don't know, right? I don't I don't I don't care enough to like, yeah, what's the reasoning behind it?  Well, yeah, it influences it.  You don't get the crash. Yeah. That's what I really notice is the the non. Now it's difficult, right? So my typically how I start my day is probably like Justin is I roll out of bed and I fire the the coffee maker up first thing before I do anything. And it's like I need my cup of coffee and I'm probably drinking it on the drive, which is so that means I'm probably drinking my coffee 30 minutes or so from wake time. I'm already sipping on the first cup of coffee. Maybe I push it to 45 but never much longer than that. So I've been actively waiting to hit beyond that hour hour and a half mark and I noticed a big difference. It's it's noticeable. So I don't do it on I didn't do it on purpose because I didn't know about this. But then I read this and I said, oh, that's cool because it worked out for me because you normally I wake up, I read, I use the bathroom, I get my lunch prepared, I'll you know whatever if I'm going to make breakfast for Araleas or for Jessica or whatever I'll do that. So it's usually about 90 minutes or so before I have caffeine before my so my theory is that you know somebody like you who's you know unintentionally kind of already doing it probably is not going to see a huge difference between 90 to 120. And yeah, somebody but somebody like Justin and I who have trained themselves for so long and probably Andrew too. I'm sure that's why he did it. Who like drink their coffee first thing and consistently do that all the time. Disciplining yourself one morning to kind of fight it off for an hour and a half or two and then have your this can be a battle. It was for me. It was a little bit of a battle. It's now you know it's turned in out of an it's turned into a little bit of a game for me because it takes me an hour just to drive here. So I'm already when I hit my drive I'm already a bit up for about a half or 45 minutes to an hour. Yeah. And so then I'm like how much further can I get in the drive? Like can I wait? And so I keep stretching it and I noticed that when I stretch it to that safe to drive without caffeine for you. Yeah, it's actually OK. And but I feel a noticeable difference.  I've noticed a big difference. That's going to mean that's going to mean you're going to have to wake up a little early, Justin. Yeah, forget that. Yeah, because otherwise what are you just I mean, listen, I was skeptical of like am I going to feel I felt it enough that it's worth you trying. Yeah. OK, so I'm just going to be like nobody talked to me. I'm going to make it real clear. Yeah, that's key to my car.  I'll get here. No, you're right. That's the key is to avoid people you love. Until until you ask me any questions.  Well, I'm guilty of both of these. And that's why it's a challenge. I'm guilty of me too.  Can I go to bed like if you went to bed earlier? Yeah, yeah, yeah. No, I'm an I mean, that's what all the fun happens. I agree. Well, morning's way overrated.  See if you know, I mean, I get what you're saying. I have no option because otherwise I'm not going to be able to work out. Well, yeah. So, you know, that's no, you've made it yourself. Yeah, I think I'm going to stop working out. I think that's what it's been easier to cut that out. Just cut that out. Coffee or. Turn into a whole new workout. So fitness thing, you know. Yeah, I don't know. Hey, we'll do a 90 day challenge in the reverse. Let's follow Adam as he becomes less fit and healthy over the next 90 days. You know, I tell you what, the thing that I have honed in the most and I would say the last five years or so is the balance of nutrition in relation to training, intensity and volume and consistency, right? Like I was so on off for so many years of. So like if you were off the workout diet, yeah, I was also making the bad food choices. And I think it's I think it's more common than not, right? I think it's I think more people because I also think that when you're not consistent with that, that the discipline is harder because it's your the cravings. Oh, I haven't worked out. Like all the all these things are compounding. So it's easier to make those bad choices, which is already, by the way, even when you are training difficult to do.  I haven't been consistent on this. So I'm not going to indulge on that that ice cream. It's going to it's got to sit there. I'm not going to have it. And then back on my can say, OK, now a lot. And just shifting that mindset of I'm not going to allow those things to creep into my life unless I'm consistently training and vice versa. And I find that it's I've been able to manage my fitness level and overall health way better in the last five years by by making that that wisdom. That's wisdom that for sure setting in because that's so calm and you're right. It's more common than not. Where and by the way, this works in the reverse. You'll see in studies where people will start exercising and they'll naturally typically also start to slowly improve their diets. In fact, I learned this as a trainer and I often didn't touch diet for the first 30 days that I train with someone. I wouldn't even touch it with a client. We would just start working out. You're right. They naturally just start making a little bit better because they're exercising. They would typically come to me and then want more advice on diet. And then we would and diet is objectively more challenging.  The diet part was more challenging. So I wouldn't touch diet for like for like 30 days, sometimes longer. And I would wait for the person to kind of tell me that they were ready and I'd let them know what was happening. But you would see them naturally make different choices because they start working out. So it works in the reverse. Yeah. Can we expand a little bit on the conversation that we had with that lady on the live caller the other day? I just think that I don't know if you guys saw I did a I did a little I had day in the life yesterday. And so I did I did the story and I talked about her case. And I guess maybe it's weighing on me because I'm helping my sister in law at the same time. And it's like the identical problem. And I think that it's it has to be from their perspective, one of the most frustrating places to be. Right. I'm a female. I'm over overweight by anywhere between 20 to 40 pounds. I I'm eating what I would consider good because I'm eating low calorie thirteen hundred to fifteen hundred calories. I'm strength training three times a week and things just aren't happening for me. Like I don't get it. And then then then then the natural, you know, desire to want to go burn it off by running or get on the treadmill or even restricting more. Or just thinking something's wrong with me. Right. Right. It's just my body's what's going on. And you'll hear that often. Like I don't know what happened. And I don't know why my body's responding or not responding. I don't know what's going on. And then you look at their diet and they're consuming minimal protein. Like like they're consuming just enough to not have health effects from not I think it's it's definitely a good conversation because it was so frequent. It was so many clients that I had similar issues with and Courtney as well that I've had to kind of talk through that process. It just seems like it's not very intuitive to really seek out, you know, protein heavy meals and to like it's a lot easier to kind of pick and eat like a bird almost. Like it's like just smaller meals. Like there's a lot of there's a lot of myths around what high protein is considered.  So that's protein or I had a yogurt. Right. That's all that's got that's got protein in it. Or I had a slice of cheese. Or you even have one to two meals with a big protein serving.  But that's it. Yeah, or you have a turkey sandwich for lunch, but it's like, OK, your subway turkey sandwich has four ounces of meat on it. That's 20 grams of protein.  Well, that's even she gave the example of like her go to is like deli meat and eggs. And it's like you're just not even getting close. Yeah, it was one egg and bruschetta or whatever. That was common. I mean, that was the same exact kind of thought process. Perchuto with both. Oh, that's what it was. Yeah. What did I say? Bruschetta, bruschetta is the bread. Yeah. Oh, oh, bruschetta is the one.  Yeah, it's like it's like Italian bacon, I guess. Yeah. If you think about that. Yeah. And I mean in in her head, it's like those are both protein choices, but what an eggs got four to seven grams tops. She had like 12 grams of protein for breakfast. I know it's like I remember talking to clients and I'd say, well, you know, do you get enough protein? Oh, yeah, I have.  And, you know, I had two eggs for breakfast and like you've had all day 35 grams of protein, which is actually barely enough to even keep you from noticing health effects, negative health effects, let alone the optimal amount of protein to build muscle. Well, I think too, because it's satiating, you know, maybe just a foreign idea to keep going. You know, it's just like, well, I it's almost like they eat till they're satisfied. This is something that Courtney was expressing to me. It was like, yeah, but I'm I'm done. I'm full. I'm like, yeah, but you haven't even got close to the marks. I'm trying to get you. Well, that was so that's my sister-in-law, right? Like when I was pushing her up, she's like, I can't eat anymore. It's just so much. I know it's like, you know, it's crazy is that like we got to this place where you're putting on all this extra weight from eating too much food, but it was the food choices you were making of over consumption. And now that I've got you in this place where we're strength training, I need you to hit those protein charts. Otherwise, all the stuff you hear us talk about, these great benefits of lifting heavy weight and building muscle and speeding your metabolism, you're getting like a fraction of those benefits because you're not giving the body the nutrients it needs to go and build that muscle. So you're and you know, imagine being in that situation how you'll build some muscle so minimal. It's going to be so hampered, like so hampered. So more drawn out. Basically, your weight it's like you're giving the plans to build the house, but there's no workers there. So it's just sitting there. Your body is one or one person is building the house. You know what I'm saying? Like one person. You have five bricks. Yeah. I'm done today. Yeah, it's like so.  And that's what's hard, too, is like I'm my sister is like, man, I out of my I don't make back. I don't eat candy. I don't drink sodas. I don't do alcohol. I don't like by the way, this is why some people, especially women, when they add one protein shake a day, it blows their mind. No, you're right. And then they think there's something magic about the protein shake. It's like, no, you literally doubled your protein because you took 30 grams of protein. No, you're right. And that's what you're noticing 100 percent. And also, I know we we always talk about the you know, going the route of whole foods always, but this is an example of where I typically have to like tell a client to like include a protein shake because they just can't they can't get it. And so it's like, OK, in this case, and then but we I always tell them when I say, listen, I want you to add a shake every single day. But the goal is eventually to get to a place where that becomes a real whole a whole food meal. This is when amino acid supplements make a big difference as well. I had I had there was a guy years ago in Jiu-Jitsu. He was a vegan.  He was like, you know, I have such a tough time recovering and my muscles hurt and this and that. And so I had him supplement with branch amino acids and it was a game changer for him. Now, the reason why it worked for him so massively is because his protein protein was so low. I mean, he could have just increased his protein intake, but it was really challenging for him because he stuck to whole natural foods. They don't want to take protein powders, which is interesting because he did take the BCAAs, but that's when those make a huge difference is because your protein intake is really low. You know, this is the type of I'm reminded all this. I know I know, Doug, I think you had the NCI talk yesterday or whatever. But this is one of my favorite things about Jason and their team is, you know, you can read the science around calories and protein and building muscle. But it's these types of conversations and how to apply that science to your your clientele that I think is is the difference. Well, look, you can say, and this is what I would run into as a trainer. I know you guys did as well all the time. You can say high protein and the person that you're talking to has a completely different concept or understanding of what high protein means. So to them, OK, high protein, I'll have an egg. That'll be that's that's a protein meal or I'll have, you know, a small yogurt cup or whatever. So that's got protein in it as well. It's like, OK, six grams of protein or, you know, or I eat the cereal that says it's high protein and say, well, it's got five grams of protein. It's not much. So you have to really spell it out and show people. No, no, actually, you know, you weigh 130 pounds. I want you to get like 110 grams of protein a day. And this is what that looks like. And I don't know what always blow their mind. Like I don't I can't eat that much. It's like, well, try it and see what happens, see what happens to your results. By the way, speaking of NCI, they're doing a giveaway dug. You pull it up there on the screen. Yes. So they're going to give away an all expense paid trip to Arizona and April where they're going to be able to hang out with us. And what they're going to get is they're going to get flown out. They're going to get all expenses paid. They get a VIP ticket so they get to have a great seat and they get to learn from the world's best nutrition, fitness, marketing, sales and more. You have Alex Hormozzi speaking, Tom and Lisa Bill you and, you know, many other people and then will be there as well. So you'll attend. You'll get all the stuff paid for covered and then it's and you get a course. You get a course included with this and this is going to be the winner will be announced December 19th. And what's the website? What is that? MinePump. Yes, nciminepump.com forward slash cc23. So go on there, enter and then see if you win. I don't think you and I are speaking at this event. I think what we're doing is that they set up this is like going to be like this private fireside. Yeah, we're going to hang out. Yeah, that's what we decided we're going to do this time. Anyway, I want to get we're going to talk about the what was what's the girl's name? Brittany Greiner. Brittany Greiner. I knew you're going to bring this up. You OK? So so here's what happened. Totally fair trade, by the way. She gets this is this we'll get there. So she gets thrown in jail in Russia because she had a vape pen with I think some some THC residue on it, right? Yeah, right. So and that's highly legal over there, thrown in jail. I don't remember what the sentence was. It was a ridiculous sentence. And we negotiated her release by releasing the world's most notorious illegal arms dealer. Totally fair. What's his name? But maybe Doug can find it. The WNBA can now continue. Yeah. So here's why I'm annoyed with this. And not that I think she should be in jail. I think it's silly to throw someone in jail for possession. It's a victimless crime.   And but none of them play in the NBA. None of them are minority, you know, lesbian basketball players that got politicized.  Yeah, the possession. And yet this girl does this. It gets politicized and we release one of the most notorious evil people ever. Yeah. In order to get her back. Do you get the name? His name is Victor Bout. He's also known as the merchant of death. There was a movie that had him. So Nicholas Cage is called Lord of War. That's based off of this guy. OK, put your tinfoil hats on. We got to get some new negotiations. I didn't take it off, bro. Yeah, yeah. So keep your tinfoil hats on and tell me this. Do you think so one because Putin was involved in this, right? Yeah, of course. So do you think that Putin is this much of a mastermind that one of my buddies are in prison in the US? Yeah. And I go, I don't worry about it. We'll get you out. You know, I'll seize an opportunity. I don't even think he's a mastermind. It's just bargaining chips. You know how politics are over in the US and the things that move the needle in the news and you go, you just are waiting. You're waiting to seize that opportunity of and you target. Like you go after like. I don't think she was there. He found an opportunity. It was like it was like somebody just like gifted him this. So you think it's more like you think it's more like it was her. It was her. It was her vape pen. She admitted it. No, I know, but but I mean like to to to push the that that type of a sentence and to go like, I feel like so he had to be he had to know that he was going to do that. So the laws, the laws, the questions more on our motivation. Yes, that's my question. So the laws there are very, very strict and harsh when it comes to possession of certain substances where we're like marijuana. So I think she got caught. She's got some notoriety. It's a WNBA basketball player. And at this time, Russia and the US don't necessarily have the best relationship.  But I don't think he sees the planet for the trade. I think he sees the planet to show his people and the world that just because you're a famous American, you're not above the law. That's what I think he did. And then our politicians were the ones to seize the opportunity to go, oh, we got this basketball player chick who's a minority and whatever. This looks bad on us. Yeah, we got to go save her. Let's make it happen. And it looks good for us to do. That's what I think because I think it could have been a random American.  No, no way. They wouldn't care. They would be rotting in prison right now. Nobody cares. So I think it was our politicians were like, oh, this is going to work for us politically because look, we save this girl and we'll do whatever it takes. And then, of course, Putin's like, cool, it's you're coming to the bargaining table saying you'll do whatever it takes. Well, this is what I want. I want this dude to get released. Ridiculous. I don't know. I got a lot of questions. It's yeah, it's silly to me. I don't again, I don't think she should be in jail. I think that's terrible. Yeah, of course not.  I mean, this guy was dealing with illegal arms like right for some acts. And many of these arms were, you know, could could have been implicated in terrorist attacks and well, these things that just look bad, you know, the optics of it overall. And I mean, I hate to bring up how we left Afghanistan, but that is just we left. Yeah, that was a disaster. Crazy. So speaking of just to kind of hammer this home, women's sports, did you guys hear about the women's soccer team? How they're going to get money from the men's soccer team? They negotiated what's called like a revenue share. Well, I mean, the NBA has been playing for the WNBA for a long time. It's a losing it's a losing by the way, I got all kinds of followers from that. There was a viral video of I don't even know that the lady's name that's a WNBA player that was being interviewed and she was talking about where, you know, we're not asking for the same pay as, you know, LeBron James that we just want a revenue share of the profits of all the stuff that's being sold off of our name and stuff.  I made some comment about, you know, zero of zero is still zero, right? Like it's like you're not the WNBA doesn't profit anything. It's completely propped up by the NBA pumping money into it so that it can actually even operate. If it was a legitimate business that had to run itself, it would be out of business and there would be no profits to share. So this idea of give us a share, a higher share of these there are no profits. It's not profitable. If it was profitable, then I'm sure nobody watches. They would get paid more. It makes me it makes me upset because all the people who are like, but they deserve and it's not equal. And all that, you know, that they label themselves family feminist or whatever, if they all just went to the games, they wouldn't need to take money from the NBA. Right.  I watched a podcast. That's the irony.  She couldn't. And he's like, oh, so you're so upset, but you've never been to a game. You don't pay for tickets.  I mean, this this is the point that I made with Katrina like we're sitting around. I think it was it was during covid and we were talking about all the remember when that big old ordeal happened with the girls not getting like the same kind of equipment. Yeah. The men did also that. And so Katrina and I first time we ever had even discussed something like this and she was kind of taking the defense of the girls in the situation. And I said, I said, can you name me five WNBA players? And I mean, how many games have you watched this year? Like if you really want to support them and you really want them to have these these things, then one of the best ways you can do that is buy a jersey, buy some tickets, but watch the watch the channel so they get they can get more advertising like, I mean, you guys are all screaming and yelling and protesting and making this isn't fair. It's not equal. It's like, but then you don't watch a game. You don't buy a jersey. You know what I'm saying? It's not up to everybody else. You got to be the one initiating it. It's it's by the way to talk about that doesn't mean like your anti woman either. It's like it's business. It's it's that simple. No, you should get paid what you earn literally in the marketplace. And that's all. And it's the fact. And again, all the people were mad. If they went and bought tickets, they'd be making a lot of money, but they're not. They just want to appear to care and tell people how angry they are. So now the women's soccer team is sharing revenue with money from the men's team. Yeah. Interesting. So that they could, you know, I mean, it's the same thing. Like I said, they're doing very simple. All the women's soccer team, I think is far more well known way more popular than the WNBA. Yeah. They're way the women's soccer team is is way more popular. I think WNBA. Yeah. So they actually do. I don't know that as a fact. I just assume I'm pretty sure that I know more of their players. Definitely. Yeah. Back in the day when we were watching, it was very popular. Yeah. So anyway, anyway, I got some I found this this page. I know we normally do this at the end, but I'll do it now. I found this page that is really actually just that we could get lost in this. This page, it's on Facebook. I don't know if they have an Instagram page. I wrote it down. It's called the rabbit hole. God, it sounds like a page. Oh, dude, it's all these crazy stories and conspiracies and a lot of them are true. And I watched one and I in this is true, by the way. So is it any is there an underscore space? It's just the rabbit hole. Yeah. Facebook. OK. Yeah. It ties a lot of funny stuff in there, too, like some mythical creatures and things. So it's like, you know, it does kind of cover the full gamut of all get lost on there. OK, so this is not there's not they're not on Instagram. This is only Facebook. OK, so there's there's so this is true. I looked this up. Did you guys have you guys heard of the German Christmas story about Krampus? You hear about Krampus? No, I saw that there's like a movie for I don't really know its origin. This is an actual story. By the way, back in the day, lots of children's songs and stories were designed to get children to behave.  Hey, kids, if you don't do this. So Krampus Krampus is going to eat you. So this is what Krampus does.  And they used to tell kids. They used to tell kids this story.  It's like kids are so weak nowadays. We tell them, we don't tell them stories like this. Yeah, you got to set them straight.   And she goes, well, yeah, you have nine kids. You don't have a dishwasher. You don't have a washing machine. You got to do everything by hand. She's like, you did everything you could to keep your kids in line. One of them was you act up or Krampus is going to kill. You know, Krampus is going to show up in each. It's interesting to think about that because what is it? The fairy tales, the Graham. The Grim. Grim. The Grim. Yeah. So all of them had like some kind of reason and moral in there, right? So it's like they don't want kids just wandering aimlessly into the woods by themselves, you know, because they're going to get enticed by this candy house and then get eaten by the fattened up by some witch and eat them. You know, it's I don't know. There's always like something there that they're trying to tell it.  I mean, Disney did this a lot too, like with all of its earlier movies. Speaking of Disney, did you know Disney?  Oh, did you ever watch? Yeah, there's an old Mickey Mouse, old black and white Mickey Mouse cartoon that Jackie shared this morning. I did. I shared it. Oh, you shared it. You see it? No, I didn't see it.  And do you know how he's punching the holes in the cheese? Yeah, because there's just regular cheese on hold. Right? Yeah. But according to so Mickey just decides, hey, I'm going to like add a hole. Good. Boom. Yeah. With his little mouse boner. Yeah, really? Yeah, see it in the cartoon. It's insane. I'm not pretend. Did you go to our? Oh, I see it. OK. Yeah. The actual cartoon shows Mickey banging the cheese each time it goes by to turn it into Swiss cheese. And I mean, there's if you can there's like another video that he actually has a little he has a way. He's got a little chubby dude. Oh, I mean, he has like it's an it's clear. It's very clear that it's a this is real. Yeah. Yeah. Come on. That's really old. So I mean, back then, I feel like it probably like got through somehow and people didn't.  I don't know. Maybe it just well, because so this turned a blind eye to it or something.  Yeah. Or there's all these. I mean, I always hit the. So I think that's less liminal stuff. I think that's less like Disney is an organization and more of the Disney has animators. Yes, there's tens of thousands of employees that work there. Yeah.  Yeah. Yeah. They have like crude humor and stuff like that.  They'll never know, you know, or they'll know way later type of. So I think that's what I used to think or they can't prove it, right? Like prove to me. I was driving.  Now I'm like, wait a minute.  I mean, that's very obvious, right? So that's not an accident. That's not like, Hey, we'll slip this by. That's like it's in your face. Yeah. It's not real. It's not real. No, it was created on a site called Beta Board. I was I was just going to say, did we get bamboozled? Yeah. Thank you for fact checking. They basically took Steamboat Willie and a bunch of older stuff and they took pieces of that and they combined it to make it look real. That was a good cut too.  Man, after you after you saw that Steph Curry thing, you got to think that everything was fake, bro. This is where we are now, right? That's how it's just so many ways to. I don't think Disney Satanic. I'm just kidding. That wasn't Mickey. I didn't see it. Yeah, I can see it. I fell for that one for sure. The mouse. Yeah.  We should be relieved. We should be relieved. All right.   So you guys know the beers, who do beers is they own the diamond. The one that started the whole why we should get diamonds for weddings and you know how crazy that like how they are about controlling the markets and all that. Did you guys know in the 1950s their miners and I remember where their minds are or in other countries or whatever. Do you know where Doug? In Africa somewhere. Somewhere, right? Yeah. They would every time workers would leave to go home, they would X-ray them. So they'd get X-rayed every time they lost to see if they stole anything. They had any diamonds inside their bodies. That's healthy. They're already in a coal mine.   What a hustle. I know, right? Here's something else that's interesting. I found this this morning. This is real. I look this up. This is kind of this is actually real messed up. Do you guys know this is surgeon? Let me see if I can find his name. There's this surgeon that he went to jail. A British surgeon. OK. Simon Bromhall. So he was a surgeon at the Queen Hospital in Birmingham, England. He got in trouble because he would whenever he operate on someone, he would carve his initials into their internal organs. What? That's a little Picasso. Kind of an artist.  We're like Zorro is kind of understandable. How messed up is that? So he would. How does someone find that out? That's a good question. That is a good question. I mean, they're doing like just having because he would. He's probably thinking they'll never find out. Yeah. Yeah. Like how are they going to find out? I don't know. Maybe someone got an autopsy or something. Enough people and they're like, what is this crazy signature you see on all these all these lungs.  That's not hard to find out who that was.  That's how do you find that out? That's a good question. Yeah. Somebody had to write about it. It doesn't say here in this. When? When was this? You said this was let me find out 2014. Oh, this is recent. I thought. Yeah, I heard you say 50. Yeah, he got in. He took a scalpel to the abdominal of his patient. Oh, my God. Yeah. He used an argon beam. This is a tool used to control bleeding from work. So it basically it kind of like it was a laser. Yeah. And he would write his initials on somebody's like, cauterize it in there. Yeah. Wow. That's messed up. That's crazy. Yeah. That's crazy. I know. Crazy stuff. Anyway, here's an interesting study. Adam, you shared this with me on Instagrams. There was a somebody talking about birth control. Oh, yeah. I'm glad you brought that up. I wanted you to talk about and its effects on muscle strength and muscle. So so it wasn't this wasn't new to me because I had read this before, but I did think it was interesting enough to bring on the podcast. So birth control has been shown in studies to significantly reduce muscle growth from exercise and adaptations. So it's got a negative, you know, adaptation effect on the body. So women who are working out lifting weights trying to build their bodies who are also on birth control are getting less results. Now, is this the hormones? Is this directly connected to what's going on from from an estrogen level? Like what's the hormonal level? Yeah, just in general. Yep. In general. So the hormones themselves are, you know, are reducing the adaptation process in the woman. So she's not building as much muscle. Pretty I mean, interesting. I don't know if it's necessarily like I don't know how many women would stop taking birth control for that because, you know, OK, now you build more muscle, but now you actually got pregnant. But but I just think it's but I don't think women are good at it's good information because I when I grew up, I think most of my girlfriends that were taking birth control just assumed it was benign. I don't think anybody really you're right. That to me, they were never told potential is already marked. Yeah, it's always marketed that way.   Yeah, no one's talking about the the potential repercussions of that. I mean, Katrina is the only only woman I've ever dated or met in my life that actually has never taken birth control for. Oh, wow. Yeah, she's never. She never she never she's jacked. Yeah. So there you go. So what it says here in the study in this is speculation, the diminished lean masking may be related to the effects of birth control on anabolic and catabolic hormone levels or the androgenicity of progestin that may bind androgen receptors and inhibit its its function. So in other words, progestin type hormones in birth control may actually bind to the androgen receptors blocking the effects of the androgen receptor so that testosterone can't necessarily does the study go into if this is a like only when that while they're taking it or does this actually potentially affect them even post taking it? What do you mean? Like if I saw like it. Yeah, so they stop. So like if if it potentially hinders building muscle, not potentially, it does hinder building muscle. So does that is that still true post taking it or is it only while they're taking it? Are they getting not aware of any long term, you know, muscle building negatives? Although I would speculate that once you go off and everything goes back and regulates back to whatever normal that you probably go back to where you were before.  I don't know if that's necessarily the case, especially the longer you've been on something. I'm sure it would depend on how long that period of time was. I would imagine, right, because there's going to be some adaptations that are going to occur and the longer you're doing something, the more like I have friends. Again, this is all speculation, but I have friends who were on birth control for a long time, went off and had a lot of challenges getting pregnant. You know, is that kind of normal? They say cases where you takes people a year or two years before they self regulate and get back. Well, I from my understanding, I think you're supposed to be able to be OK within six months. I've heard stories of women like I forgot one pill and I got pregnant right away. Right. So I think it depends. There's a lot of different factors, but but you're right. I don't think women are necessarily aware of all of the potential risks like depression, mental effects. And then, you know, I think that was really Dr. Julian Brighton's motivation, right? Yes, because there really wasn't a lot of information around all all the adverse effects of of taking that because it just wasn't promoted. Yeah, it's interesting. She's the one I can think of that's really a big voice out there of, you know, explaining long term birth control use and maybe, you know, to consider ways to, you know, get off of birth control and see what that looks like. Yeah, I think that's where her popularity comes from, is that she was one of the, you know, real original authors to write a whole book beyond the pill. Right. I think that's the name of the book. Is that right? It sounds right. Beyond the pill. Mm hmm. Yeah. Did you guys hear about Chris Hemsworth? I had to look this up just so I don't misrepresent what's going on. Did you hear about what was for what's what's up with Thor? He did a genetic test and he found that he has two copies of the APOE four gene. Those are both connected to an increased risk of Alzheimer's or they are connected to increase. So if you have one of them, you get an increase. If you have two, which is rare, you definitely have a huge increase. And so I guess he's like this freaked him out. So he's like predisposed very much. So yeah. Yeah, very much so that because he's got both of these. And so he's like, I think what he's talking about is like he's looking at things he can do to prevent this and, you know, stop this because the odds now are significantly higher because he found these genes. So, you know, I think that's going to be one of the the biggest breakthroughs that we're going to have, or I shouldn't say breakthroughs, maybe the one of the most positive or greatest like evolution evolutions of of science when it comes to preventative. Like I think that and I heard the all in guys talking last year about some of the tests that you can take now that will predict like cancer and some of the things like so early. Like I really think that we're going to get better and better at that, which is going to be awesome, right? Because hopefully, and I know, you know, the studies show that people still don't change their behaviors. I mean, I know I would. I know if I could take a test right now that said, hey, Adam, you're on pace to have X, Y or Z. It would it would definitely. So what would you guys do from what you know now if you found that you had this genetic risk for Alzheimer's? What would you guys do? There's appropriate steps nutritionally. That's probably where I would start. I think Max Gavir became my best friend. I'd go ketogenic. Yeah, I need a ketogenic diet. I'd really look at controlling insulin. I would start now. Yeah, to really try to make it a ritual in something that's not like foreign. Totally. Now the challenge with this is when you find these increased risks, it's not a guarantee. And some people I forgot who I think was Angelina Jolie. She had the maybe you can look this up, Doug, the BRAC BRAC gene, which really increased your risk of breast cancer. She did elective double mastectomy. So because she has this this increased risk, she went and just removed her breast completely proactively did it. Yeah. So and the risk, you know, the challenge was that is my God, what would you know will people overreact? Like how much of an increased risk? What does this look like? You know, yeah, how much can you can you reduce the risk by changing your lifestyle? So that would be that's a thing like you could cause undue stress on someone by like, imagine if you did a test and they're like, oh, well, you know, Adam, it says 13 percent. I'm not sure. Yeah, you have a gene. I would want to test for like everything, you know, a real point. Yeah, because I don't know, dude, because yes, I would I would start like future tripping and thinking about like way too many things that would bring me anxiety versus just like that's a that's a really interesting thought and discussion because, you know, quickly I would respond. Oh, I would want to know. I would want to know everything. But maybe you're right. Maybe, you know, maybe telling me that I have a 7 percent chance of getting something would have more adverse effects than it would have positive effects because it's already kind of low, but it's enough of a chance that I'd be like, oh, shit, maybe I should make some some lifestyle change. But now I'm thinking about it all time or stressing out when I do something that I know, isn't beneficial. I just don't like to be negatively motivated anymore. That used to be a big draw for me, like a fuel source of like, you know, like I whatever pain I'm going to use that as fuel and like barrel through and like, I don't know, I've been trying to think and also percentages are interesting, right? So let's say you get a there's a gene that they've it's the be it's the BRCA gene that I was and I'll get to that in a second. But it's like, OK, Adam, you have a 40 percent increase risk of, you know, heart disease or something like that, right? So now you're like really freaking out. But if you look at the numbers, 40 percent of whatever the number is, not saying heart disease, let's pick another one that's maybe not so prevalent, that 40 percent increase means it's not a big number because your rate was 2 percent to begin with. So now you're, you know, 2.5 percent or 3 percent. You see what I'm saying? Yeah, I think that would matter. That makes a big difference. But I think it will free. We got to be careful because people get freaked out. And you know, what role does stress play? Yeah, I'm going to stick with that I would want to know. I think I would want to know these things, including what you just said right there, like 40 percent of 2 percent is virtually nothing. But a 40 percent chance of it happening to me, which means it's almost 50 50, it could happen to me. I would want to know that. And then and whatever that is, so I could be, you know, training my body and or mind and and adjusting my nutrition to put me in the most, you know, optimal position to handle or work through. Well, so with the BRCA 1 and 2 gene, it's actually pretty, this one's pretty terrible. 13 percent know this, by the way, 13 percent of women in the general population will develop breast cancer sometime during the lives. I don't know that 13 percent. That's more than one out of 10. By contrast, 55 to 72 percent of women who inherit the BRCA 1 variant and 45 to 69 percent of women who inherit the BRCA 2 variant will develop breast cancer by 70 to 80 years of age. Wow. So that's a big risk jump. So I can see why maybe she wanted to do get a double mastectomy. I don't know, man, that's crazy. I would want to know, too. But you know, I wonder how much it would like the stress would play a role.  Yeah, I think for someone like you would be almost a bad thing, because I can worry. Yeah, just if you have any hyper contract tendencies, I would think that I would caution to throw the kitchen sink of variables of everything that could go wrong at you. And just because it would spin a lot of people out that are prone to that, I would think. But I that's a tough one, because I could see your point, too, of like, well, if I at least just knew okay, like potentially down the road, I could be susceptible to this type of disease, this one. And if I just make better habits and go in this direction, at least epigenetically, I'm not going to express, you know, that especially if you're potentially doing something that is like, really not helping in that direction. And you didn't know any better, right? Like, you had no idea, like, let's just say, like, you know, saturated, the overconsumption of calories and saturated fats is going to, you know, promote the growth of this or accelerate the potential of that. And it's like, I mean, I love saturated fat, but not enough to where it's like, wow, if it's putting me at that much higher risk, then maybe I do choose different types of foods, there's other ways for me to enjoy food and cut back in a specific category, right? You know, what's challenging too about this is because genes are really complicated. So what's the relationship to the other genes? And also, do these genes contribute to behaviors that also increase the risk of certain things? So for example, let's say you have a gene that increases your risk of Alzheimer's. But what that gene actually does is it increases your sensitivity to like light and poor sleep. So maybe it's the poor sleep or maybe increases your appetite for sugar or something like that. And that also contributes like when you're looking at the group of people that, you know, and maybe not so clear like the BRCA one, that's a pretty big percentage. But maybe looking at other ones, it's like, okay, now let's look within that group of the 80% of the people that didn't get cancer. What did they do in their lifestyle and what do these people do in their lifestyle? Because then maybe if I do those things, what percentage of them end up getting this particular disease? Oh, none or 1% well, okay. That's not that big of a thing. So we don't necessarily know enough about some genes we do, but a lot of other stuff we don't necessarily know enough about to make these big decisions, which is why I think this is why insurance companies, health insurance companies don't test for a lot of these things. They'll test for like a few that are very clear, but other ones they're very careful because it doesn't necessarily mean you know what you might think. Do you know that Brad Pitt can't remember people's faces? Oh yeah, I forgot what that's called. Yeah, I heard that. You got a weird disorder. Yeah, it's like, yeah, I forget what it's called, but when you're, you know, because as a baby, that's like one of the biggest things in development process is to recognize faces and like distinguish all the different characteristics.  There it is. Yeah, so he can't like distinguish in a crowd like who's who. Which is weird. Yeah, it's probably nobody believed him either because it would probably be like, I see you guys. And then until I hear your voice, I don't recognize you. Oh, that's Justin. Okay, what's up, man? Yeah. Isn't that weird? That's really weird. I know it's hard to like process. There's another disorder. Maybe I mean, his vision is okay. Yeah. Yeah. But his brain perceives it. Yes. Wild. Yeah, there's a part of the there's also this one disorder that you you'll recognize someone, but you were 100% believe that it's not that person and rather it's an imposter. So I'll see like Doug and I'll be like, God, Dan, a guy looks just like Doug. It's not Doug. It looks just like him. And you believe it so strongly. And that's an actual disorder that some people have.  Anyway, we're supposed to talk about another one of our sponsors, LM and T. I got to say this. So obviously Jessica right now is breastfeeding. And boy, does LM and T play it really contributes to her milk production. And I remember when we had Araleas, that this way first started working with LM and T they told us that there were lots of women who were nursing, who were saying, Oh, this makes a big difference. It increases milk production. Was it Rob Wolf that brought that up? He did. I remembered that and was like, I've never even thought of that, but it totally makes logical sense as well. It totally does know Katrina Katrina did it was a big difference. You can see a big difference. Oh yeah. I mean, I couldn't see. I mean, kind of I could see. But really, it was her. Why do you keep giving me LM and T? Very full today. She's like, it doesn't work after the baby out of after I'm done. Maybe if we rub it on, just put the powder on. No, it was she also had these things that she I think they were like, I think there's like they make these cookies or whatever, crack lactation cookies. Yeah, yeah. Yeah, that would like to those two. There's also that's what I hear to like beer does it the wheat and beer doesn't there's some there's these compounds, this class of compounds called galactagogs, maybe Doug can look them up. But these sounds like some kind of transformers. They I think I'm saying it right, they increase milk production. However, one of the side effects is it gives they can give the baby gas. So you know, so we try that there's these tea this tea called Mother's Milk and we were trying it. But then the baby was having trouble. I think she tried that too. Yeah, fenugreek is one of them. And then there's Oh, galacta guy, I did say it right, synthetic or plant molecules used to induce, maintain, increase milk production. Yeah, there's like goats rue is another one, goats rue, fenugreek. And I can't remember. I mean, I know you're early right now, but what what are or are there any challenges you guys are are having right now? Like, are there anything that she's having like, latching has been fine, sleeping, I mean, it seems like you guys have had a much easier process. The bigger challenge is really just juggling the two the two kiddos, because we have a two year old and you know, two year olds are very demanding. And then an infant, which is even more demanding. So that could be a little challenging because Aralea is just trying to figure out how like, he likes to like, he'll try to jump on Jessica or, you know, grab while she's holding the baby. Yeah.   It's called juggling. It's a combat juggling. It's so they juggle the pins and then they like hit each other and then they're like juggling. I swear to God, this is the real thing. What? You watch this video. It's got to be in Russia. Yeah. It's got to be somewhere totally absurd. Okay. So is it more than one or is it like one on one? Me and you are fighting or doing something? Yeah. I think it's like, it's like teams and they're you have three of these bowling pin things that they normally juggle. Right. And they're kind of like running around trying to knock the other guy's pins as they're juggling. It's it's hilariously like weird. Like why? Like who you've thought like, yeah, I'm juggling. You know, I'm just imagining some kind of mind like getting messed with.  I'm trying to figure out how to like become more popular. Like, you know, we haven't been popular for decades. Nobody really cares about us. What do we do? We gotta do juggling extreme. That's not it. That's not as cool as the the the fights that they're doing now and tie each other. Yeah, I mean, the phone booths the phone booth file. I like that. It's funny. Those are epic or in the car. Is the one in the car? Yeah.  That's a good. I like the one where they're like they're like they're tied to each other and they're have to they have to fight arm wrestling. Yeah, you either win by arm wrestling or knocking the guy out. Yeah. You know which one I watched that I thought would be way more cool than it was. It actually looked I couldn't watch it. It was terrible. It was a gang. It was like group combat. So it's like four. I was like five against five. Yeah. And you think like in the movies like this is going to be freaking rad. But here's what actually happens in real life. Somebody gets knocked out and then it quickly becomes five on four, then five on three, then five on two. And then you're like, oh, I don't want to watch this. Yeah. It's like two guys against five dudes. They're just getting jumped. That's it.  Yeah. Get out of there. Check this out. We work with a company called Pathwater is the first certified refillable and 100 percent recyclable bottle water that you'll find anywhere. So it's good water. Comes in sturdy aluminum containers that you can reuse over and over again. And they're also fully recyclable. And right now you can actually design your own bottles. You can actually go to drink path dot com. Use the code mine pump, get 10 percent off and then design your own bottles. Go check them out. All right, here comes the rest of the show. First question is from that guy, KC.    That's absolute. There's like there's there's my sleep wasn't as good. And then there's like it was terrible. You're probably better off skipping your workout or going through and just doing very light movement to alleviate like stress inflammation. Just kind of move through it. But you're probably OK and you might be better off skipping the workout because training on top of the stress of terrible sleep. So training itself is a stress on the body. If your body's already under a lot of stress from because one night of really, really bad sleep plays a tremendous amount of stress on the body. So then you're going to exercise. Not only are you not going to build muscle and burn body fat, but what you're going to do is going to amplify the stress signal making your body want to hold on to more body fat, make your body want to get rid of more muscle and increase your risk of things like craving. So if it's that bad, you're probably better off skipping the workout. I would venture to say like your average person doesn't really realize there's a way to train recuperatively. So you go in and you don't have to necessarily lift in such a way where it's still going to be demanding and intense. And you know, I think some people know how to kind of lower that intensity, but there's a way to really kind of promote more recovery more and facilitate just blood circulating and to be able to go through the movement. So that way it actually brings you overall stress of your body down. This is such a hard one to answer because I'm for sure know that each of us would answer different to, you know, five different people with the same thing. Right. Same. There's there's five people. All five of them had terrible sleep the night before, but given a little bit more information about that client, I could foresee you giving advice different, at least a handful of different pieces of advice. For example, if I have a client who is extremely inconsistent with their training already and they also got a bad night's sleep and we were just catching momentum in our training. I care more about the consistency of them staying in their routine than I care are we going to make any progress in this workout because of your lack of sleep last night. And then also am I are you the type of client that is looking for excuses all the time not not to work out? And, you know, and how how often does this happen? Is this something that just so happened is like just because if this was like you normally get great sleep and then this is like a one off like take the day off when it never happens. It was a really rough night or go your route. Go to the gym still keep your routine but then do something more recubitive do that mobility do stretching, you know, go for a long walk for an hour instead maybe not do something so high intensity.  I can tell you what I used to do with clients because at some point I made the switch where and I realized that I was doing a good job when clients switched from calling me to cancel because they had bad sleep or because they felt like their their shoulder hurt or their back hurt. So they call me and say I can't make today's workout. My back hurts or I got poor sleep. And then there was a switch at one point and this is when I knew I was doing a good job when people call me and say, hey, I don't have a workout scheduled with you today but my back feel stiff. Can I come see you or hey, I got really bad sleep less than I feel terrible. Can I come see you and what I would do is I wouldn't work them out. I would do stretching. I do myofascial release. We go on a walk outside literally they'd show up and it's okay. We're gonna do 15 minute walk outside, especially if it was sunny. Then I'd bring them inside. I would do some stretching with them. I do myofascial release, which is just a fancy term for some kind of deep tissue work, you know, to the limits of my expertise. And then we would do kind of like full range of motion, low intensity movement so that they felt better. Not so that they felt like they got a workout. And then they would seek me out for this. And then it would do what you said, Adam. It would maintain their consistency because with a lot of people missing a workout, they start to get it's hard for them to stay consistent afterwards. It's like, you know, once the ball is rolling, what do they say, right? You got to keep it rolling. So yeah, but that's when they would be with me. Now, if somebody's doing this on their own, you got to be really careful because people don't do a good job of doing that when they go to the gym. They only know how to work out. And then what would you say or how would you address? You know, I've referenced Dr. Andy Gallop and a few times when he talked about this a long time ago about the benefits of actually, you know, putting our bodies through these kind of like stressful, like that's not ideal. It's not optimal for building muscles. It's not optimal. It's romantic effect of it. Yeah. But then the benefits of you pushing through a stressful time like that to teach your body to be able to overcome a situation like that. So that it has a little bit of value too. So I think it's more of a mental benefit, right? Because you learn how to kind of be tough and not, you know, be able to work through certain things. And I think there's value to that, for sure, especially when you're training athletes, high level athletes or of course, law enforcement or military where, yeah, we're not here making it more fit. I'm just making it tough. Yeah. And I think that's just going to naturally occur. It's not like something you need to go seek out. It's like, I'm not going to sleep.  So that way I'm going to get this kind of strength benefit as a result. I think it's just, yeah, it's a matter of being able to deal with what life throws at you and be strong in general, mentally with that, but also be able to know that you can bounce back. But I will say this, nothing negatively impacts my workouts. No single thing negatively impacts my workouts as much as poor sleep. Poor sleep destroys my progress, completely crushes it. I can get away with a bad diet for a little while before I start to see really, really big negative impacts. And I can get away with training suboptimally for a while. But like if I sleep really bad after a few nights, my workouts are not just worthless. They become damaging is what I noticed with myself.  Right.   Yes, exactly. Next question is from Hello. It's Ivy. If a muscle is tight, is it better to continue to train it with weight or focus on mobility exercises? You know, what's funny about this is this question. And I know where it's coming from. There's a myth that a tight muscle is a disadvantage. Well, it becomes tighter because you strength train it, right? That that a tight muscle is a strong muscle and a weak muscle is a loose muscle. In fact, oftentimes it's the opposite. Oftentimes a tight muscle is a weak muscle. And the reason why it's tight is because your CNS is identified that, you know, outside of a particular range of motion, there's a high risk of injury. So it tightens the muscle up. It tells the muscle to stay tight all the time. Full range of motion, appropriate strength training actually helps to loosen that up. Like if you feel, you know, really tight in your hamstrings, really light, stiff-legged deadlifts would actually loosen them up where you actually challenge the stretch a little bit with some weight. Now, mobility exercises are phenomenal here. But there's, again, another myth with mobility that mobility doesn't involve strengthening. Right. Real mobility exercises. It is strength. Is strengthening. It's not static stretching. Static stretching can be a part of a mobility routine, but a mobility exercise itself, you're connecting to the muscle as you're moving through these ranges of motion and you're trying to build strength in new ranges of motion. That's what improves mobility. Usually you're working a little bit more on end range strength. So a little bit further beyond maybe what you would be working out with weights if that's the case. But yeah, that's one big different feature from that in static stretching is it's just not passive. It's very active. You're very much trying to support and by activating your muscles and getting them fired up. So that way it has that kind of a accurate response to protect the joint. But yeah, like in terms of like muscles being tight, it's an advantage as well for performance. So the question itself for me is a little bit flawed. If they're referring to a muscle that is limiting you from function and daily things that you should be capable of, it's really a protective response, right? And that's something that you can work through with mobility specific exercises to get your body more familiarized with those ranges. Yeah, I think somebody letting us know what muscle is tight would give us more insight on how exactly we would address it in the workout to your point right there, Justin. If it's tight and it's limiting me from doing another exercise really well, I might actually stretch it and to get it to kind of relax so I can then train the opposing exercise that I'm trying to work through. If it's a tight thing like let's say tight hips or something like that, I would probably do something like mobility work first in that area in the hips and then do a strength training exercise afterwards. And so that's how I would address a tight muscle, but it would depend on exactly where this person is tight and for what reason and then what we're trying to accomplish on the exact prescription of what I would do. So here's, so I actually learned what I'm about to say I learned this from a physical therapist that worked with and she was one of the best when it came to correctional exercise. And I'll give you a great example. So somebody's like, oh, my neck and my traps are tight and you'd think the last possible thing we should do are trap exercises because you're already super tight there. But what was super effective with this particular case was I would work on, and again, I learned this from somebody who's really good, I would work on the reason why they're tight in the first place. And with tight traps and neck, usually you're looking at poor, you're looking at weakness in the mid-back, you're looking at weakness in the muscles that drop the shoulder blades, you're looking at some shoulder mobility issues. You're not anchored properly. But before I would do that, I would actually do very light, super full range of motion shrugs with dumbbells where they come up, squeeze, and then let the traps drop all the way down, rest, and then come, not heavy, but just moving the muscle through full range of motion because what it would actually do is it would actually tell the CNS to chill out a little bit. And then I would go and do exercises for the muscles that were being protected in the first place with the tight trap. So again, there's a myth that training a muscle makes it tight. That's not the case. A tight, like I'll give you another example. If my body believed that my elbow was unstable, which is very rare, but let's just say it did. And it's like, oh my God, your elbow is super unstable. My bicep may just be super tight. So it keeps my elbow in this position. And so I'm like, oh my God, my bicep's so tight. Well, it's not necessarily the bicep that's the issue. It's the fact that my body thinks that it's unstable outside of this range of motion. So it's trying to keep it in the shortened range of motion. So what would fix this tight bicep is to let my body know we're actually safe moving outside that range of motion. It's sometimes it might be a past injury that then you compensate for, or maybe it's just the way that you've always limited yourself range of motion. Why is it? It just tells the body that we're just uncertain about going a little bit further to that. So we want to protect you so the injury doesn't occur. Next question is from LAPD. Does dairy need to be avoided if it isn't grass-fed? Oh, great question. Not necessarily. So first off, so long as you can tolerate it because dairy's one of the top foods that causes gastro issues for people. What is the percentage of our population now? Do you know? Like how many people? It's gotta be, I want to say 10%. It depends on who you're talking to, by the way. Like Mediterranean, you're gonna have a higher percentage than Northern European. Everybody in the Midwest somehow. I mean, the reason why I'm asking that though is to make the point that 90% of you would probably be fine. I think you'd know if you have a day of intolerance. It says 68% of the world's population has lactose malabsorption. Yes, but that's because how big of a population is China, for example. And I know that Asian populations have a higher percentage of lactose. Like if you're Northern European, you're probably fine. And you talked about the Midwest. The Midwest was heavily populated by Northern Europeans. Exactly. Like Africans tend to have high lactose issues except for a certain region of Africa where like them. Yeah, that's a whole tribe. I remember it's like very heavily. The Maasai tribe, the drink is hella awesome. Yeah, Northern Europeans have a lower rate at 1826%. So that's lactose, but then there's also dairy intolerance. But anyway, my point with this is if you have, if you can tolerate dairy, it doesn't cause intolerances. You're fine. Dairy's one of the healthiest foods on the planet. It's actually one of the healthiest foods on the planet. It's very nutrient dense. It's got proteins and fats that are very beneficial. What's the difference between grass-fed dairy and traditional dairy? The fats. By the way, this is where you'll see a difference in beef that's grass-fed versus beef that's not grass-fed. You don't find it in the protein. The proteins are the same. It's in the fats. And the fats in grass-fed dairy tend to be higher in CLA, which is a type of fatty acid that's got some health benefits.  If you have a lot of milk, you drink a lot of milk and you eat a lot of cheese, I mean, this is like a big staple in your diet, then you probably, I would say it makes sense over, years and years and years, makes sense to go for grass-fed. If you have occasional dairy, it's not really like this huge, big staple in your diet, then it's not gonna make that big of a difference. And I think that's true for like grass-fed beef. I mean, I would make the case that if you can afford to go that route and to your point, eat a lot of dairy that it would behoove you to move in that direction. It's definitely not gonna hurt you by going grass-fed. And if anything, there's one, because, okay, so the real difference in the fatty acid profile is the, there's a lot more in the grass-fed, higher amount, higher concentrate of omega-3s versus six and nines. There's some omega-3s, there's more, and then higher CLA, CLA is the other one. Right, and so you have something that is, you know, if you go non-grass-fed, it's potentially higher inflammatory markers, correct? Yes. And if it's three, then you're, that's... It's not a huge difference, so here's the thing, it's not this massive difference, but it's enough of a difference to where if you have a lot, I know people, by the way, who will drink like half a gallon of milk a day. Yeah, it's depending on your consumption. Yeah, now it makes it do you. How much of that is included in your everyday diet, and also to the overall calories? Like, so it just reminds me of like going organic versus, you know, having just regular vegetables. It's in terms of like, if you check the boxes, you're gonna check the calorie box first, right? And then after that, we're gonna like try and refine and get more quality. It's like grass-fed beef. I eat on average a pound to two pounds of beef most days. For me, it makes a lot of sense to go grass-fed. Now, if you have beef once a week, you know, twice a week, it's not gonna make that huge of a difference, that big of a difference. But if you eat a lot of it, it makes a big difference.  Pasta raised makes a difference.  Same thing with dairy, grass-fed versus non-grass-fed. If you have a ton of dairy, then it makes sense. But again, it doesn't affect the proteins. It affects the fats. Why am I saying this? Because you'll see whey protein that's grass-fed versus traditional whey protein. Now, unless you're looking at the like carbon footprint and all that stuff, and it's better for the cows, that's different, but in terms of a nutrient standpoint, whey, whey, whey, it doesn't make a difference. Next question is from Justin Liff's weights. He does, yes we do, all us Justin's. I really enjoy learning and teaching about health, strength, fitness, and nutrition. I already make good money though. So how would someone step into that space without going broke while waiting to make enough money to support oneself and one's family? I like how you positioned this question. See, I like how you put this question. I really love helping people and training clients and stuff like that, but I also don't like being broke. I don't wanna be broke. What do you want me to do? You know, there's definitely some spaces. I feel like we did a good job of like a percent of you. Well, I'm glad. Yeah, I'm glad at least like a little reserved. It's the truth.  Like you wanna be an artist, you probably should have another job as a backup because it's gonna be really hard. Now, some artists make a ton of money. I mean, see, it's the typical 80-20 rule, right? 80% of the people are making 20% of the money, 20% of the people make 80% of the money in the space. And so- Yeah, but that number is bigger, smaller, depending on the market.  What do you mean? Well, if you work in investment banking and you don't make that- There's a potential. Yeah, you don't make that much money for that space. You're still gonna make more money than like- Oh, I get what you're saying. Yeah, because the potential is high. Oh, yeah, I mean, yeah. No, we're comparing this to engineers and financial advisors and stuff like that. Like, well, if you do that, then even if you're in the 20%, you may only make as much as the bottom percent of the financial advisor to that point. But I mean, there still is potential. Obviously, the three of us had lots of success in fitness. But before, mind pump, we were successful financially.  Like, if you really love it and it keeps you up at night and it's something that you do even with, like, you know- It doesn't matter what we have to say at that point. That's how you have to kind of look at it, yes. You know when I knew that this was gonna be the path for me was when hours after I was off the clock, I was still hanging around in the gym talking about our job and stuff like that. And that, it's the hours and days and weeks and months and years of that time that I spent that compounded and gave me the advantage in this space. So if you find yourself, and I think this is true in any career path, if you find something like that, that you love so much that even if you're not getting paid, you're going down the rabbit hole of getting better anyway, you're gonna be good and you're gonna make money eventually. It just might take a while and fit in. It's just, it's a space that I use art because I think it's similar in the sense that, you know, you don't go into fitness thinking, I'm gonna make a lot of money. You go into it because you're like, I love this. This is what I have to do. It is not a space you should go into and say, well, I kind of like fitness, but it's a great way to make money because it's not. It's a challenging way to make money. It's different than other spaces. Like I said, investment makers, I'm sure there's passionate people who are super passionate about investment banking, but you know there's a lot of people who do it because it's a cool job, it's all right, but hey man, it's a great way to make a living and I only work nine to five. Paychecks are consistent. Yeah, so you have to have a tremendous passion for fitness to be able to build it into a career because it's challenging. It's challenging to work with clients. You have a high fail rate. It's not a huge money maker out the gates. It takes a lot of creativity, a lot of hard work. And if you're passionate about it, no, that matters. If you're so passionate about it, that that doesn't matter, then you know that it's for you, otherwise. Okay, so let's pretend this is one of us. We make really good money in the, let's say the financial sector, but you're also passionate about fitness. Maybe we don't really love the financial sector, but we obviously love the paychecks. But we wanna move in that direction. How would you guys, I imagine, especially with the way you can make money in fitness today, I doubt that I would cut my job, cold turkey as a financial advisor or whatever, and go right into training. I think there's a way that you could, to... Maybe get the risk a bit, like really, like think about your angle. I know it's, I would have to like really ponder, like what my strategy is. I mean, is it really, I mean, is it really? You suckers did that for this business. Totally different. Totally different. Why do we mean? But we just ready, go. Yeah. We were already working on it. We were asking, I didn't ask anybody. Yeah, and we also had decades of experience in fitness so that we could talk about it. It wasn't like we came into it and we're like, oh, we don't know how to do this. No, I know, but that's my point though. It was like, not only did you have all the confidence, experience, and knowledge in this space, we still eased into this. We did. Because we still waited a long time before you even cut the ties of your other stuff. Yeah, we did, but imagine becoming a trainer for the first time and just doing three, four hours a day and like, I'm gonna turn this into my career, but you also have a full-time job. I mean, you're right. So, and I know the point you're making here is that, I mean, I stand by the, I love the 10,000 hour thing. It's like, it takes damn near that to get really, really good at something.  I think if you're really, really passionate and you really wanna do this, then you'd save up enough money to give yourself a buffer and say, okay, for the next six months, I can earn minimal money and I'll survive and I'm gonna give myself six months to do well.   But I think of the Big Box Avenue because a lot of Big Box companies, UFC gyms and even 24 Fitness still, like you could go get a job there and perform and within a year, there'll be opportunities to get into management and then make more money and do the whole thing. Yeah, this is where I think I've changed my thought process on this a bit because most of the gurus out there that are all about leading with your passion is to just quit your job and then go all in at night. And I just cautioned that. Knowing, so we talked to Mark Randolph, right? And his whole thing was like to be able to test it at with minimal risk as possible, minimal investment, does your idea, is your idea solid? Is it something that you could actually build and is this wanted by consumers? You get all this data, like right away. Go test it right away. For this person, I would almost apply something similar in terms of like, well, go offer your services to friends, family, whatever, try and get like maybe a part-time job, get your feet wet. Is this even something, or do you just have this sort of glorified vision in your mind? I love that piece of advice, Justin. So I think I'm more on your page with how I would approach this. I mean, it actually is very similar to my path. Like when I first got into fitness, I was still going to school. The main goal was to finish my kinesiology degree. And I actually told the guy at 24 Fitness, like, no, I only want to work part-time. That's all I'm going to work. Now, what sold me on giving it a year was that literally every paycheck was bigger. And every two-week mark I got paid, it was a little bit bigger. And I could see the trajectory.  I've got kind of a knack for it. I'm loving it. I'm spending my downtime thinking about it and learning about it. Maybe there's something here for me. And then it was, okay, I'm going to give it one year of my life and pour everything I got into it and let's see where it takes me. I did the same thing. So I think this, here's something that's in common with that is that we went to work for a large company that already had the game plan and kind of had the road set up for you. All you had to do was show up and perform. They gave you the leads, they had the systems, they had the agreements.  Right, so what I'm saying is, what I'm saying to them is, if this is what you want to do, either A, work in a big box gym or that road is clear. Oh, I 100% agree with that. Or B, work under a mentor who's very successful, who's willing to mentor you, which is very difficult to find. Or C, if you do want to try and do this on your own, find a company that trains it. Like NCI does this. NCI is a certification company to work with, but they also have a business side that specifically works with trainers and coaches and teaches them, this is how you build your business. Because otherwise it's hard. I'm telling you right now, it's really big. All the fitness, passion, the world is great and it'll help you because you'll weather the storm or help you weather the storm. You have to sustain it. Half the people in our NCI group that I talked to are exactly this person. They have a career somewhere else that they're successful in, but they have a passion for fitness and they're trying to make that leap. And NCI is incredible for making that. But I agree with you. And I think that's Justin's point too. This person's saying like, I don't know what I do, I don't have to go broke. Yeah. A way you could go broke is by trying to build a business outside of a large facility on that is, that would be, unless you already maybe had like a large social media presence. If you need some way to generate a lot of leads and a lot of practice right now. And if you haven't drummed up a lot of leads, going to work for a franchise or a big company is one of the best ways for you to get those reps that you're talking about. Yeah, I would argue even then that'd be a mistake because they haven't built their expertise yet in their craft. So like, you know, going to Big Box really helps you to refine the craft of it. Oh, you're saying if they had just a following on, okay, yeah. No, I don't disagree with that. Look, I did both. So I had trainers work for me in gyms and Big Box gyms. And then I had trainers rent space for me in my wellness facility. And a lot of the trainers that work for me in the wellness facility were also people who didn't have, it's not like they transferred their business over, they didn't have clients. And they came to me and said, hey, I'm thinking about building a personal training business. And I'm gonna tell you right now, it was exponentially, and these are people that I trained develop because I own the facility. So it was in my best interest to make sure they were successful. Otherwise they couldn't pay me rent. So I would be very involved with helping them build their business at least for the first 90 days. Exponentially more challenging than when a Big Box gym, I could take a trainer, I could give you five clients in the next two hours. Like let's, no problem. Look at the people working on the floor. I'll get you five clients, no problem. When you came to my facility, boy was it hard. It was way more challenging. So that's the path. It's the lead scene I'm saying.  You work in a little private studio, like here is what you get. Nobody. 20 people maybe. And they'll only have trainers. Right, right. So you're getting like no leads. So a huge difference. Totally. Look, if you like Mind Pump, head over to mindpumpfree.com and check out our guides. We have free guides that 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 at Mind Pump, Justin. Adam is on Instagram at Mind Pump, Adam. And you can find me on Twitter at Mind Pump, Sal. Today, we're going to teach you everything you need to know to build a strong, well-developed chest. When I think of weak points and areas that I struggled with developing for a really long time, chest was up there with the... Yeah, it was for me. It was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body. I think it's one of the most challenging muscles to develop for most people because the form and technique.