If you want to pump your body and expand your mind, there's only one place to go. Mind pump. Mind pump. With your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, for the first 38 minutes, we do our current events intro. We have some great conversation. First, we start off with the great lottery debate. Watch Sal Razzle Razzle. Or as I call it, the debacle. Then we talk about sunlight. Somebody's wrong. And fat cell shrinkage, believe it or not, sunlight can actually make you leaner all by itself.  That's all you have to do, just get in the sun. That's why brown fat looks better. We also talk about the importance of the sun, because without the sun, there would be no earth. We talk about MDMA, the party drug and PTSD study. No, sorry, we didn't go parting at a rave. We actually talk about studies on PTSD and the use of the drug MDMA, although otherwise known as Molly. We talk about four sigmatic. I mentioned lion's mane and how much it makes me feel smarter. We are sponsored by four sigmatic. If you go to four, spell it out. F-O-U-R, sigmatic, S-I-G-M-A-T-I-C dot com forward slash mind pump. And then you enter the code, mind pump without a space at checkout. You'll get a massive discount. We also did our Thrive Market unboxing. Today, it was Adam's turn. Well, that's an Adam's box. You got a lot of free gifts. Not free. We actually paid for them from Thrive Market.  They should be sending us, right? Let's give them the Catholic guilt. If you go to ThriveMarket.com forward slash mind pump, this is what you're going to get. One month free membership, $20 off your first three orders of $49 or more. And free shipping. Then we get into the questions. The first question was, when you're trying to work on someone's squat, when you're correcting someone's squat, should you start with ankle mobility first? Or should you focus on hip mobility? Good discussion here. Or do you just do both? Why are we having to pick? You say fucking. I go knees. Okay. The next question was, does nitric oxide help with performance? In your car. Nitrous? N02. Then someone asked us about tracking. Now we have an intuitive nutrition guide. You can actually find it at mindpumpmedia.com. We talk about tracking initially and weaning yourself off of tracking to eventually get into a state of intuitive eating, where you know what to eat based on how your body feels. Do we think you can get to intuitive eating without tracking at all? In other words, can you just use magic? Hmm. Finally. Intuitively. I know this. We've talked about how some people don't reach their goals because they just don't believe that they can even achieve those goals. How do we overcome that lack of belief when we answer that question? We're very empowering. If you believe, you can achieve. You will become a believer. Powerful. Finally, it's February. If you're still around, congratulations. You've made it through January. You're not one of those statistics of people who work out in January and then stop working out. February is what makes the serious people serious. And if you are serious and you want to prove it to yourself. Let's be honest, Valentine's Day is around the corner. And to us, nobody wants to be alone on Valentine's Day. If you're naked, you want to look good. That's a good point, Adam. If you're fit, you're far more likely to attract a fit partner.  You got to start looking good. Anyway, if you're serious about your fitness, what you need to do is enroll in the Maps Super Bundle.  And it's a year of exercise programming. A year of exercise programming. It's all set up for you. Just exercise demos, explanations, blueprints, phasing. The workouts change every two or three weeks. Then every three or four months you get a completely new program. It's groundbreaking. But we have other bundles for other goals. And then we have individual programs if you just want to start with a specific Maps program. All these programs can be found at mindpumpmedia.com. And if you have any questions, there's videos on each of these programs where I personally break them down and explain them to you. Again, to get all of this, you got to go to mindpumpmedia.com. I think there's a conspiracy on the Lotto that, and I probably Google this, you're the Google master, and see how many... I am the Google master. I don't know why I thought of having this big, like, wizard hat. Yeah, you totally have that. Like, laser beams that pull out. You never see somebody win the Lotto from, like, the suburbs. Like, it's never like some... Yeah, you do. No, you don't. I do. Google it. The last person... I did. The last person... It's in my brain now, bro. I'm the Google master. No. The last person to win the big, big Powerball, which was hundreds of millions of dollars was this 21-year-old suburban kid. Do this. Do the average income of a Lotto winner. Oh, I know that. But there's a reason why that is the way it is. What is that, then, Mr. Aynoto? But do you know why that is? Yes. I'm getting to that point if you would stop just being so certain about things you're not certain about. Google, Google. Well, you tell me why.  You tell me why then. Because they know it's going to go right back into the economy. No. That's not why. Yes. Absolutely. Absolutely. That's not why. People and lower-income people buy more lottery tickets. That's just... There's a self-selection buy-in. They dream a lot more. What did I just say? You said it goes back to the economy like it's a conspiracy. Go do average income of a Lotto winner and what do we get? Let's see here. I want a unicorn to come pay for all my problems. A what? A unicorn. God. My daughter would love a unicorn. Summon the unicorn. She would lose her mind.  That's what it is. Look at all those statistics on there. Average number of friends, men winners give money to. That's funny. Women give only... Women are less likely to give any of their money away. Of course. Stingy. So listen. Stingy. What's the conspiracy? Why do you think there's a conspiracy? Because I think that they pick from areas that are lower income. Okay. Because more lower income people win? That's not because of that. I think they pick from lower income areas because they think of it as a strategy that these people are more likely to blow all the money anyways and be broke, which I'm pretty sure is a stat on the people that have won the Lotto that end up blowing it all anyways. So it's like you're really not, you're losing the money, those same people probably blow it all and then spend half of it on more Lotto tickets too. So here's, so there's two, two I guess fallacies in that. One is that it's better, it would be better for the economy for someone to blow their money, false. And the second thing is that they're picking lower income people. What are you saying that it's better for the economy for someone to blow their money? You just said it goes back in the economy. Right. Which is if it doesn't go, if they put it and they held it and they never spent it, yes, it would. Okay, so. Yes, it would, comparatively to that, yes. Right, so that's a common fallacy again. So taking your money and spending it frivolously is worse for the economy than taking your money and saving it or investing it. Not investing it, saving it or spending in the economy. Explain how you're going to have that. What do you think happens to the money that you save? Now, are these people taking these lottery winnings and putting it in a safe in their house? No, they're putting it in a bank. What does that money do in the bank? It collects interest and gets loaned on by other people. That's right. So the money in the bank besides collecting interest, that money is what creates liquidity, which allows other people to take that money and invest, and the bank invests as well. So, and that's important. That's an important thing to note because people would say that. You could argue that those people are taking that money and they're also buying from it, buying stuff that forces a business now to hire more people. Okay. Now you've created a job for somebody. But that's not the question. The question was blowing it and spending it frivolously. No, no, no, frivolously was your word. Blowing it was your word. Spending it back in our economy is what I said. Okay. So here's what took that spot on it and then try to talk certainties again on it. Okay. So here's what's better. Here's what's always the best option. The best option is always to spend it the way you feel is best for you to spend it. So it wouldn't be better. There wouldn't be a conspiracy to have people spend more money because it isn't better. What's better is that people spend it the way that they truly want it. It's better for the lottery, dude. It's better for them. It's not better for necessarily for the economy. It's better for them for you to go blow the money.  If you give it to somebody who's in a poorer neighborhood, the statistics I guarantee will show you that they're more likely to spend it and lose it all again and buy a bunch of tickets and throw the money back out into circulation than they are to save it or invest it. Again, it's still in circulation when you save it, so it's not at a circulation unless you literally take the cash and store it under your mattress. So it's still in circulation, so that's not true. And then the second thing about taking the money and how you're going to spend it and whatever is that how, first and foremost, the reason why more poor people win the lottery is because more poor people play the lottery. As far as who's more likely to buy a bunch of tickets with their lottery winnings, the amount of lottery tickets that's a lottery ticket winner will buy, it pales in comparison to the average people.  I disagree with you on this one. I think it's a strategy for the Lotto to do that and I think it looks way better on television when you change somebody's life by them winning 10 million dollars and they're, oh my God, they were poor and they got all this, it looks better for the Lotto for that to happen.  That's a hard thing to speculate, because if you just look at the numbers and you look at proportions. It's not that hard, that's why it's fun to speculate.  Well no, the certainty, the certainty that I know is that they've done the numbers and they've shown that proportionally speaking it's super random, it's very random. In fact, there's people that spend... They've shown that on Google so it must be true. Where did you find yours? I'm not, I'm speculating. I'm speculating, I'm admitting it. What you're doing is you're trying to counter my speculation with certainties that you're not certain about. I'm telling you the numbers have been done and it's super implausible. On Google, so the lottery put out some numbers for you that you trust fully. It's not the lottery, there's people that devote a lot of time and energy into figuring the system out and trying to find how they can win the lottery random and random and random. Don't think for a second, when you're giving away a lottery ticket that is worth half a billion dollars that there aren't people investing a lot of time and money trying to figure out where to buy the right ticket. You need to know the numbers too of every certain area. They would already have to have all that data which would basically that would mean it's the whole things right. You know there's laws against buying a certain number of tickets, right? There's actually laws that say like if there's a ticket that's worth a half a billion dollars let's say that's your cash out.  They actually have some laws against that in some states. Have you guys ever met somebody that won the lottery? I've met people that have met like one. Big money. Oh really? This single mother and her daughter and they're very unassuming. They didn't want to obviously tell me that they got this fortune at their hands and this is back to when I was trying to close at my service value being at a high price point and you know I walked away from it you know that's okay you guys it doesn't make sense financially for you guys and me and this service came out they called me back they tell me and they just like unloaded like oh yeah we won the lottery and like their mentality towards it was to reinvest to with more purchases of lottery tickets. I was like why? I was slapping myself in the face as I left. They spent like half their money of earnings back into circulation. I wonder why that is. It's a mentality. Have you seen the statistics on how lottery ticket winners, how it affects their happiness and stuff later on and how it affects. Yeah they all ended up getting depressed later. It's terrible. Yeah no it's terrible. It's a terrible vicious cycle that they do and they spin it to be all spectacular by these people that didn't have a lot of money. It's because we think money answers are problems. We think money answers and I think this they've actually done a few studies on this and found that actually quite a few over I think the number that they found for the more recent one was once you make over $75,000 on average a year in the U.S. Happiness doesn't go up that much. Happiness doesn't change with more money. It does break though at a point again. I've seen that same study and it shows it levels off and I've said this before and I think on this show where like there's this like 70 to 150 grand a year is like the same. It really is. I remember my lifestyle between that range when I was like kind of scaling up. Wasn't that dramatic? Yeah like it really didn't change like sure and you know maybe you have a little bit nicer stakes every once in a while or maybe you just take a little bit step up on your car payment that you normally would never justify paying before. But very very little changes. There's not a drastic difference because by the time it bumps you in the new tax bracket and by the time you see it in your pocket it's not a major difference between that 75 to 150 range but I do believe that I saw that same study then there's like another it starts to curve back up like at like a quarter million or so. I love using this particular example when people tell me that in free societies that money more people need more money and that would answer a lot of people's problems because in free societies you're greatly rewarded for your competence and your skill and your work ethic. If you work hard and you're competent and you're smart, you're going to make more money. You're going to make a lot more money just the way it is and people who are not any of those things are going to do a lot worse and giving them tons of money actually doesn't solve a lot of their problems. It does for like a couple years and then they go right back into your old cycle. Who said it best? Pete Diddy? More money, more problems? Is that right? Who said that? Brilliant. So smart. So more current events after we debunked your myth. We did not debunk the myth, bro. I'm not going to let you end on that either because you razzle dazzle people.  Doesn't mean you close me on your theory.  I'm speculating on it and admitting that I'm speculating not trying to act like I'm for sure about that. That's all right. So this is a new thing that just came out. It's pretty interesting. So they did a study I'm trying to find where it was. I believe it was in Canada. Let me look at the university. Anyhow I'll find it in a second. But they found that this was reported in scientific reports that sunlight Alberta in Edmonton, Canada. Sunlight was better than Burns body fat sunlight burns body fat which we've all speculated for a little while, you know and they actually found a direct link and it was the blue light. It was the blue light from the sun that causes the subcontaneous body fat, the fat that's right under the skin to shrink. It actually causes fat cells to reduce in size and it's not the result it's not the down effect of the increase in vitamin D because when I used to speculate on this with myself, because I noticed this with myself and with my clients that if I got more sunlight I felt like I got leaner faster. But then there's always is it because I'm more tan? Is it because you have elevated mood and like all these factors are contributing towards the overall or even your body heating up and then trying to cool back down, you're burning more calories. There's a lot of factors. And funny you say that it's the opposite. When you get, when you're cold your body trying to warm up burns more calories. When you're warm you might actually have a slowing down effect. But nonetheless it's so hard to isolate it. Well they did a study at this university and they found that it's the blue light itself actually causes fat cells to shrink a little bit. Now if we, if we back up a little bit and try to unpack on that or unpack that, it evolutionarily speaking if you're not getting much sunlight it makes sense that your body would want to store more because in the absence of sunlight you're probably less likely to encounter food, right? Cause warm days, warm you know seasons, there's more food available, more plants, more animals when it's snow and cold and gloomy you're not going to find lots of food and so your body probably wants to go into this hibernation mode. Yeah like train store mode you know what I'm saying so. Now what are the studies showing though as far as how significant of a difference? Oh it was a small study and I don't know how significant they were just showing that it causes fat cells to shrink but if we add everything else into the mix, sunlight you know in some countries I know in the UK they did, they reported a study that said that they think that up to 90% of the, of people that live in the UK are deficient in vitamin D, that's a big number and vitamin D does act like a hormone in the body and if you do have low vitamin D levels you will for sure impact your ability to burn body fat.  You're not going to build muscle like you normally would. You're not going to have a lot of health problems or that are real subtle with low vitamin D so there's that. There's also the changes in serotonin and dopamine there's the, and those then can promote more activity so sunlight is important it's an important part of the process so although the light itself may cause a direct effect on fat loss in my experience, I don't know about you guys but when you get out in the sun even just being in the sun it seems to promote more and here's the other thing too, when you're in the dark a lot, I don't know about you guys but did you notice your appetite goes up a little bit? Yeah, I noticed that. Did you look to see what this is connected to like if there is some company that's selling blue lights or so? I mean that's the first thing that always comes to mind That's finding the study. Right, so you started off with like a really good point and there is some science to support and then also it follows like a logical train of thought and then also it was from a diet diabetes institute that is looking at, they were trying to figure out if they could Which by the way, just so everybody knows you will see what I'm saying right now. You might not see it right now, it might not be where Sal got this but it's only a matter of time before we'll see blue lights now.  And how funny would that be because what is everybody trying to wear on their face? Yeah, I know. Blue light blockers. So blue, because blue light is the bad thing. No, you need blue light in the daytime. That's why when I was laughing, we're at paleo effects everybody's having blue light.  Yeah, it's like people are, you're wearing it wrong. You know, you don't wear it during the day. Yeah, wear it at night time. But when I used to have my personal training studio, I would train in the middle of the day because that's always the best time when you have clients because everybody comes in the morning at night.  I'd feel so much better.  They'd lift weights and then they'd go out. And hit the beach. Yeah, totally. How much do you feel it impacts just our overall skin to our skin health?  It's one of the treatments for skin issues. Yeah, I feel like that there was a definite huge shift in my life from all the way up to about 22 years old and then 22 on and I never even thought I had any skin issues or bad skin and I was in the sun all the time. I wakeboarded, I snowboarded, I was outside a lot. I played ball outside. I was definitely a kid that was getting a lot of sun and then I all of a sudden moved to the Bay Area, get this job where I work in this brick building that I love to do all day long and then I became passionate about training and fitness and I'm working 10-12 hours a day from sun up to sun down and never getting any sun and then poop all of a sudden at 25 years old here comes psoriasis and then now I consider myself having terrible skin now and it makes me always wonder if I would have just kept that routine of making an effort to get out in the sun on a more real basis and then I also wonder did I fuck myself up because I was so extreme as a kid and then I went to the total opposites extreme and that has something to do with why that happened. It is ironic when you think about the structure of the gym being so artificial and everything being so like either the lighting you know the equipment you're using it's like all fixed in certain directions and whereas like if we literally did all that stuff outside and like picked up random objects and got the same type of benefit workout wise but now of a sudden it's I mean you just see how like that probably has a lot more benefits just like we've sort of reconstructed the idea of that and put it in its own little like unique environment that's like it's good for us it's better than you know just sitting and doing our normal thing but we're still indoors we're still confined.   Don't you feel like it's an example of us the way we do this whole pendulum swinging from left to right because there was like sun worshiping not that long ago and then it would become oh my god you can't do that there's cancer cancer this cancer that then we went the other now we're going the other direction now we're kind of coming back again like okay we've demonized the sun long enough you guys need a record right dose right yeah for me like because I'm obviously on fair skin and I got you know freckles and shit and you know if I if I do it too quick I'm going to burn the hell out of myself yeah you only have two colors red or white red or clear but yeah yeah so I'm trying to get less ghostly but you know it's at the same time and I got a really slowly introduce it so it's funny because it's all the old all the old advice from like our grandparents is all coming true like what would they say oh you don't feel good get some sunlight get some fresh air and you'll feel better and then I remember when I was a teenager I thought that was so stupid because when I was a teenager I thought I'm like we talk about sunlight fresh air I need medicine I need like and then we come back drugs in a couch yeah and then we come back around and it's as an adult as I've learned this when I was younger and I would get sick I'd stay indoors like a hermit now if I'm sick I kind of forced myself to go outside and sit outside in the sun and I swear to God it makes such a big difference yeah I've definitely changed my mentality as I make such a big difference in how you feel and again if you cut if you could dramatically reduce your exposure to the sun will you lower your rate of skin cancer you will a little bit but you also statistically speaking raise your risk of all other cancers all cause mortality goes up goes up high to people or much higher to people who have who have no sun exposure whatsoever Robin Peter to people yeah so really the key is to not get sunburn and you know what the secret to not getting sunburn is besides obviously some people genetically are going to have a harder time getting tan or whatever the number one way to reduce getting sunburn is the same way you reduce if you work out real hard that you cost too much damage lay off the intensity yeah well not only lay off the intensity but how about if you train your body like if you never work out and you go to the gym and you do a few exercises your risk of over training is way higher than if you're a fit person well if you get a little bit of sunlight every single day and your body is accustomed to it the odds that you're going to get a sunburn when you go do a walk in the park or some random you know outdoor thing with your kids is way lower and so I I think the advice should be get some sunlight every single day be smart about it train your body build up this tolerance so that when you do go on the sun you know when you're outstanding in line or something on accident you don't get a sunburn on I know people that like they work indoors all day long I have friends out there they'll go outside in line they'll wait in line for something for 40 minutes come inside sunburn on their arms and I'm like well and they'll be like oh they blame me because I'm they say this because they're white and I'm like well part of it's because you're white but the other part of it is you literally are never outside yeah so you're super hypersensitive you know to sunlight yeah I know it's I mean it's not exactly the same but I feel the same way about people are like really germaphobes and avoid of course if you avoid germs at all costs and like you're always like cleaning everything and you know having these like you know antibacterial soaps and all these different things you're not going to get that much exposure therefore probably you might avoid like certain sicknesses but what happens when you get it all of a sudden you know and you get the exposure is intense and it's boom it's going to knock you out it is it is and the vitamin D is just you cannot that is there's more and more evidence coming out that vitamin D deficiency is much more common than what we had previously thought and I've actually read some articles where there are some reputable individuals who are saying that the range that we considered normal of vitamin D is actually low too so even if you're within range some of these people are saying that that needs to change that that range actually needs to be higher you know because and they're basing this off of people who get lots of sunlight and they test their you know have good a diet and who are out in the sun a lot and they test their vitamin D and it's much higher than what you know whatever range that we're given so some more cool news phase 2 trial so this is now they've done phase 1 and they've now done phase 2 trial on MDMA which is the popular which is the drug in the popular street drug ecstasy or molly so MDMA is the active ingredient has been shown in phase 2 trials now to have a 68% that's such a crazy number cure rate I know it's crazy cure cure cure rate gone like they'll test them it's almost 70% of people that have had PTSD right you're talking about yeah they had the PTSD to get rid of it completely that's insane bro it's after only a couple treatments too right it's after I need to look into the details but it's not I think it's like a little bit of treatment it's not a lot I know it's not a lot I read it it's something like two or three treatments with the therapist and then there's like a few weeks of post therapy three dead mouse concerts that's about what it equates to no but you know what the cure rate is normally with PTSD between 8 to 40% at the high end so the high end you'll see something like 40% but it's less than half so you figure let's be more generous and say it's normally 50% cure rate with lots and lots of therapy versus 70% cure rate with less therapy that's a 20% difference that is a major statistical change that's massive and it requires less therapy now it is important to say that this that the way that they're doing this is with trained therapist so these people are not just here's some MDMA go take this at home and then now are we seeing are we seeing more MDMA than we are with psilocybin or LSD I mean is that they're doing a lot more studies on PTSD with MDMA psilocybin they've done a couple end of life studies so people with terminal disease and then they'll give them psilocybin and then they'll talk to a therapist because one of the biggest and I went through this with I had a family member who died of cancer and I saw this at the very end that depression is extremely and for obvious reasons with individuals who are told that they have a limited time to live so you know you go to the doctor and like you have 6 months very common then that they have extreme anxiety and extreme depression so they're put on powerful anti-depression drugs and benzos and anti-anxiety you know other anxiolytic type medications because it's such a stressful thing and what they did is they took people who were terminal and they did therapy under the influence of psilocybin and they found a dramatic improvement so these people afterwards were much more at peace with the inevitable that they were going to die and you know whatever time so I think this is great. I've heard, yeah and I've heard that the trials with MDMA and you know the post-traumatic stress and like you know from soldiers coming back and then you know going through these treatments but also too like testosterone replacement therapy was the one that I heard a doctor really experimenting with and having decent results with. That's interesting because I could see that the stress from the PTSD driving your testosterone hormone levels are off. Wow that's a really good point I wouldn't even have thought to go that route I bet you there's showing some really good positive benefits to that. Where was that at? Yeah that was actually a doctor that I think I'm pretty sure he was on Joe Rogan but he like part of the treatment he brought in one of the soldiers that came back from Afghanistan was talking about all these different like trials and different experiments they were going through and MDMA was one of them that was like you know at the forefront but was also testosterone and then like you know the anti-inflammatory effects of that too. It is a feel good hormone. Steroids and MDMA. It sounded like a Jersey shore episode. You know you send your DTF I got a laundry day. Your husband comes back from therapy. Hey what's up baby?  Hey use come over here.  Why is your hair so spiky? I don't like this. So I was reading an article. That's part of the side effect. I was reading some articles on PTSD and so I found this very fascinating I experienced any personal experience with PTSD but I can only imagine maybe a little bit of experience but nothing like what these individuals are going through that have to get this you know these treatments and my personal view on PTSD was first of all I always think of soldiers because I know that a large percentage much larger percentage of soldiers coming back from from battle have PTSD than the average population so I always think of them and I always thought to myself that it was caused by like your friend getting blown up next to you or your friends getting shot next to you or you're scared and that kind of stuff but I was reading articles on it and a large chunk if not a majority of people with PTSD who come back from war is not from that. That's a part of it but that's not the main cause. A lot of it is that they do things in war that completely shatter their understanding of themselves. Well think about it. Think about what we do with soldiers man. Let's be real like you brainwash them. You bring them into boot camp we break them down right? You absolutely break them into killing machines. Yeah you break them down and then you rebuild them up and you and then you train them to be killing machines and you know some people maybe that that feels natural or normal for them or they don't they don't have a problem with it but I'm sure there's a lot of people that just doesn't sit well with them. No most of it look at everyone in this room if I were to ask you guys hey do you think you'd ever kill somebody all of us would say well no never. I can think of very few situations where I would want to literally kill someone. I may want to hurt someone to defend myself but I can really think of a few situations where I want someone to actually die and even thinking about them if I really place myself there that would be a terrible experience and it's mainly because I've now identified that I'm a good person that killing is wrong and that I because I'm a good person I could never do this. So you're taking these people and you're putting them in war and although they they know logically like I need to defend myself then they go on they have to do it and they fucking blast someone and maybe they see that they kill someone and now it's like you have to grapple with the fact that you now have killed somebody and maybe you killed somebody maybe you killed some some kid maybe with some some some 13 year old kid holding an AK at you because you go into a lot of these countries and you're fighting and it ain't 18 and over a lot of times it's 14 year old kids or you know running out and doing I mean Vietnam was like that where they would give kids bombs or to run into platoons and you have to shoot them you have to shoot a kid running towards you there's no clear lines no and so it's this it's this this is what causes a lot of these problems because these soldiers come back and they're like oh my god I did these things and I know I was supposed and I'm defending myself but it was fucking horrible and I had to become because the what I read in these articles was you have to you have to make yourself a monster sometimes to do that because you know if I'm identifying with me I'm Sal right Sal can't kill people so I have to become something else in order to do this and now what am I oh my god I'm a monster what is this I don't know that this duality like the jackal and hide yeah yeah so what what they're saying with with these drugs with MDMA is one of the troubles with treating PTSD is being able to even go in and talk about and relive it because it's so painful and so horrible that you don't even want to like you let alone forgive yourself you can't even get into it you can't even talk about it and what MDMA does is it makes you feel super empathetic you empathize super forgive and you empathize and forgive yourself and you can go in and understand it and then this particular article is talking about how you make one of the ways you you cure PTSD is you make the person understand that the capability to perform evil is it rests within all of us all of us have this duality in what in us and what makes us good is choosing the good but that but that potential is always there we're always we always have that you know all of us have that good and bad side there's a dark side and when you see horrible acts realize that they're human and so are you and understand that you once you can understand that except that then you can go through the whole process of of processing and apparently MDMA helps with that but it's getting a lot of federal funding because of these we've been now occupying some of these countries like Iraq for I mean there's kids born you know the kids now that are in their 20s who they've grown up their entire lives knowing that we've had you know occupations in Iraq and Afghanistan and all these different but so we have people coming back all the time dealing with this and it isn't really a good thing it isn't doesn't look very good when you start to look at statistics and realize that number one cause of death of soldiers is suicide you know I mean that didn't look very good for the military so I think they're purposely investing in this shit because they're trying to figure this out like how can we until of course we have killer robots shit what would you say 68% or the what the rate 68% with this that's that's fucking yeah pretty good I'm on fire again do that every time I take that lion's mane from for sigmatic man I needed you guys need to start trying it out and I'm just not I'm not sold on it because I don't like to taste it that's my that's my thing you're the one who can do anything as long as it gets with the performance you want from it or whatever I just did I love it I'm a little bitch when it comes that stuff I want to be I want to enjoy man I do I want to enjoy it it's my favorite natural neutropic like lion's mane little caffeine ketogenic diet and I am fucking absolute fire absolute fire you know we're going to do we're all going to take some next time and even if you don't like the taste and then see if you guys notice I know I've I've already I mean I have you done the lion's mane or just the child I've done everything I've got everything that they've sent us I've tried or steps the yeah I've in the chaga is probably the one I've used the most and it's not the psoriasis yeah just because of that exactly so and that's kind of my thought process on taking that it's like I'm trying to deal with something like an autoimmune that is very annoying right so it's taking down a supplement that I may not love the taste I that I can make that switch but if it's just something where it's going to get improved energy or cognitive function like I'm like me that's I got to I'm going to take it I'm going to have to like it or I'd rather have it in a pill form that's just my personal yeah it's when the more natural you get with a product the less processed it is the more it's going to taste like that product and it is a mushroom so it's going to taste like more like a mushroom it lives on the bottom I just like to keep it real it is and you no doubt the reason why we're sponsored by them is we all stand by their product I mean they have as far as like mushrooms like they're the best dude I mean the best that we've come across and we found unless you literally go out there and go fucking find the mushroom yourself if sell your core made it I'm sure it would taste like blueberry razz blueberry razz lions lions man yeah no and I think if you're going to do something like that you would want that so I I respect that it tastes like a slurpee yeah hey what are we are we boxing Doug we are today's my box on your box okay so Adam's box before you open this and I have to box I'm a little nervous because I made fun of Sal and his tampons and I allowed obviously what do you like 12 it's not my tampon says who we got you some max oh god no so I Katrina did their our list so I don't know if she's going to she's going to embarrass me right now or not so let's see how she did all right here goes paper out of the way it looks heavy it made some big box what do we got here we should get we got goodies maple syrup maple syrup organic thrive market brand oh they make maple syrup you've been eating them waffles or what so it's probably she probably got our pancakes that we really love there did you got a bird spender so protein yeah oh this is cool good girl this is good stuff yeah yeah I'm all about these pancakes oh get this we got some Newman's own premium dog treats peanut butter flavor for my boys they got dog just hit that up just in time for a trip there that's a good call Justin you can't have any oh my boys you know it's crazy it looks a lot like these other packages I probably ate that not even known thanks for pointing that out you well it's just peanut butter so I'm like it probably tastes all right it probably tastes all right have you guys ever eaten dog food I was looking I was actually at what you call it petco and I was looking at the ingredients I'm like this all natural thing I was like man this is all stuff I eat yeah you know it's none of it was none of it was something I don't eat every bit of the every bit of the ingredients that went into this dog treat was something that I consumed I mean it used to be the quality like they would just take like just nasty shit put together like dogs will eat it I was like horse meat before yeah it's like rat meat used to be like was that balsamic vinaigrette or vinegar balsamic vinegar very nice yeah Napa Valley is it not organic it is uh so Thrive does have something it's non GMO it's always non GMO but it's not always organic and we have some fourth and heart ghee that's from grass fed cows oh they got the ghee there too they added Himalayan pink salt I love ghee they added it in there that's cool we use a lot of ghee bro I can literally eat ghee like by itself ghee out all the time that actually came I believe I really started using it uh that's a good one look at that that is a good ghee you don't want this one yeah looks good now we got brag organic extra virgin olive oil there you go I just got some of that did you are these plastic bags recycled is that what they're all green looking like this is that are they recyclable I have to be right maybe they already yeah they're edible they're edible that's it that's it embarrassed I use mine as a dental dam good job honey I can't wait for these pancakes alright bring on the bird this clause brought to you by Organifi for those days you fall short on getting your organic veggies or whole food nutrition Organifi fills the gap with laboratory tested certified organic superfoods to help give your health the performance the added edge try Organifi totally risk free for 60 days by going to Organifi.com that's O-R-G-A-N-I-F-I dot com and use a coupon code mine pump for 20% off at check out first question is from john alva seven that's our boy when correcting someone squat initially is it better to begin working on ankle mobility and then focus hard on hip mobility or vice versa was a good question so he was having a debate with another trainer because I saw this question and I guess they were debating this is debatable it is right you could debate this you know what the answer would be for me depends on the individual obviously I'd say both like if you're going to work on mobility you probably want to work just go right out well what's more obvious you could look at it from here here's like here's what I could argue one way I could argue it the other way but one way to argue that I would work on hips first and then ankle is you could actually crutch the ankles until you do that by wearing shoes right so I wore squat shoes while I really addressed hip mobility and was then eventually worked on the ankle mobility and so I was still able to squat with pretty good depth and get great workouts while still working on the hip mobility got really good hip mobility and then I worked on ankles now that being said if you were to walk into an office like Dr. Brink I guarantee he would he would work you from your feet up so the thought process and thought process for him is like that's the way he would think he would think from the ground up work everything that direction now the thought process for me and doing the hips first was I'm stubborn I don't want to stop squatting Brink would say if you're broken down from the foot all the way up the kinetic chain stop the squatting just work on your movement your mobility and then go about squatting later where I was stubborn especially back then that's when I was competing so I don't want to lose my aesthetic so I'm still squatting with squat shoes while I'm working on hip mobility once the hip mobility was good then I moved over to ankle mobility I actually agree with you the reason why I would if I had to pick well usually wrong so many points I would the reason why I would focus on the reason why I would focus on hips first if I had to pick is because I feel like hips are easier to to correct than ankles and feet ankles and feet are boy that is a very there's a lot of stuff in the ankles and feet some people's feet or a lot of people's feet are so fucking turned off that like they can't even figure out if I tell them to activate this muscle activate that like they can't even do it whereas with the hips if your hips are off or they're not firing the way they want I can put you in an exercise and make you do it and because the movement is easier to understand like a hip thrust it's easier to maybe work on hips where when I'm working on the foot like have you ever tried to get someone to do short foot that has no idea to activate their foot it's like you're telling them to levitate off the floor yeah it's it's very very difficult I totally I mean but for that reason you could also argue that it's the most needed to well that's that's just it it's a matter of that's what Brink would say yeah yeah what are you really are you fixing the root are you just fixing the symptom and so like hips to me is a symptom of the the ankles and so like what you're doing is you're you're allowing your bandating the process to get down towards the root problem right which takes fucking work and it's hard and it's like you said short foot is like it's like I can't even really understand that still with my feet like we just don't communicate like that yet you know I haven't established that and just getting the getting that to become familiar is going to take you know thousands of hours in addition pattern wise versus like something that you can address with your hips that maybe the mechanics you can adjust mid exercise a lot easier and it's something that you know you can you can kind of scale and still work in versus like this is going to totally like change the hard wiring of the way that your kinetic chain is established so I like talking about ankle mobility because it's so overlooked yeah and it was I had zero right zero knowledge on it up until we met break yeah and very little yeah ankle mobility and it was a major game changer for me major game changer for me like I now consider myself a pretty good squatter I don't think I'm great but I think I'm a pretty good squatter as far as overall mobility and my form and strength and a lot of that limiting factor for me was my ankles and I didn't know it I didn't realize that it was a major limiting factor because I wasn't looking there I was so focused on my upper body and my hips that I wasn't really paying attention to the pronating in my feet and the lack of ankle ankle mobility and the ability for me for my knees to travel further over my toes so when I started addressing that it just really completed my squat and you know first was the hips and I address that had I known not what I know now I probably would have started on my ankle mobility because I really I recognize what a big difference that it made for me hands down though like talking about where I'm at now if there's three moves that I are I will never live without doing these three moves especially if I'm training squats dead listening lower body and that's 90 90 my my 90 90 transitions and moves my lizard with a rotation and my combat stretch those three have I've gained the most return from those three mobility priming movement great that they are a staple I just do not and I of course want to spend more time and I try and do other things and get better about being consistent with that is something that I have I saw changes walking barefoot a lot more consistently which has been a game changer for me personally and like activating my toes individually which is nothing I've ever focused on because like like my feet are literally like smashed and I have like hammered toe and that my my operating system is to grip pull grip pull like as one unit and to now yeah it's a like segment it it's a spread them out like I was like holy shit like what like it did make sense and and and just doing that now you feel the difference in stability you feel the difference in the way that you react you move you transition everything like one small little like micro dysfunction in your foot your ankle it cascades and it creates like a louder problem up into the hips how fucked up is that that most people just because we're you know modern life you put as soon as a kid walks you put shoes on how fucked up is it that imagine if it was like obviously wouldn't happen with our hands because we use them so much but imagine if your hands were like that where you looked at your hands you just couldn't you couldn't really move your fingers and it's like it's like a fin it's like it doesn't work that's what we've done to our feet exactly and athletes especially big athletes are the worst at this yeah mainly because like I'll tell you what unless if you're queasy don't do this but no do this dog put pull up Google LeBron James feet yeah there you go if you look at Google LeBron James if you look at the feet of pro athletes be mainly because they probably grew so fast that they probably wore tight shoes all the time and but they compensate so well obviously NBA players bro like it's like 20 bro you ever seen like a picture of really bad teeth that require braces it looks like their toes need braces like toes are on top of each other and it just there you go look at that bro what is that that's as pinky at the end bro that's all smashed in look at that that toe is smashed on his big toe bro that pinky toes on top of everything else looks like it's growing out of the top of what in the fuck and his middle toe is on top of his big toe wow I mean think about how smashed in everything everything right in that craze it's crazy and that what's crazy that's too far beyond that's arguably one of the most athletic men in the world yeah has has some of the worst which you got to know that he's on it look as you get his feet worked on right there dude I would hate to work on look at them they look they have arthritis in them he's probably like trying to separate the toes no you know what I hate to say this but if you're an adult in your feet are kind of messed up you're never going to get them as good as if you had worked on them from the beginning but you can make improvements oh click on the one to the right huge difference click on the right look at look at that these are women who had their feet bound oh my god like look at the little shoe she wore and look what happened to her foot afterwards we're shit that's another thing that's disgusting if you if you if you want evidence of how much your feet can be molded by your shoes and stuff like that look up like pictures of women who used to bound their feet these are in you know in countries like China where they valued small feet that would bind their feet since they were children and the whole foot in the toes tuck underneath and it looks like this little tiny hoof that they walk around with see when I see that too I wonder like you know if you were to change nothing about LeBron James but that maybe his parents got him in like gymnastics when he was a kid in addition to everything else that he was doing right and then he got into like training his feet and working barefoot like I wonder if there if we would see any at all or how much carry over into his performance now as an athlete and or the potential injuries that he's going to have down the road I guarantee he would have been less injury prone for one right they just it just has to be that way so here's the other question right let's say the recruitment patterns he would have established let's say you take an athlete like this who's fucking exceptional but they've got fucked up feet and then you're like oh cool I've identified something that's messed up on you let's spend a bunch of time fixing this do you think that would improve his performance or decrease it would decrease it for sure especially at that level because he's so created his own patterns yeah it's just like what solidified it's like what they say with like a golf swing like if someone's been golfing and they never got lessons and they've been swinging for ever didn't Tiger Woods trying to do that and then it took him like two three years to really like develop this new swing I didn't know that yeah and it he never really got that same response back yeah once you once you've put in that 5,000 10,000 50,000 reps into something like that you've solidified that recruitment pattern so much that trying to break that although it may be better for health would probably decrease in performance and I think that's where someone like that is at it's just like it doesn't even matter next question is from Mark does nitric oxide help with performance oh the the old pump no you know category of supplement you know it's been a long time since I've actually I remember when this first got hot and I remember reading deeper into it and telling people that first of all all the studies that they show on this there's no real proof that we can ingest these things to increase the nitric oxide into our blood so it's really it's one of those it reminds me like when supplements like leptin like a leptin pill comes out or what with that so we know that leptin increasing that's not going to happen just taking it in doesn't necessarily mean that you're going to increase the levels into in your blood just because you supplement it well what they do is they we know that certain amino acids like arginine for example are required to produce or make nitric oxide so then what they do is they take that and they say oh cool if we take arginine then that means we'll produce more nitric oxide now this is the same mentality as somebody saying protein builds muscle I'm not going to lift weights I'm not going to do anything else I'm just going to dramatically increase my protein intake it's going to build more muscle or calcium is needed for bones I'm not doing anything else but taking extra calcium and that'll make more bones not necessarily your body first off needs to want to make more nitric oxide and if that is a limiting factor then it may help but we do know that arginine is actually a terrible way to rage raise nitric oxide because it gets degraded and destroyed before it hits your bloodstream citrulline is a better alternative for that because citrulline gets converted to arginine which then now it's in your bloodstream and theoretically can raise nitric oxide now the question is can does nitric oxide improve performance well if you have nitric oxide production problems if you're older then maybe it may actually help you if you're young and healthy probably not and the nitric oxide precursors or whatever that have been shown consistently in studies to have an effect and it's not a huge effect but to have an effect is not the citrulline that you find in your pump supplement it's actually beet juice good old fashioned beet juice contains compounds that get converted to nitric oxide and they've studied endurance athletes where they've noticed in some studies an improvement in performance but otherwise no and one of the best ways to increase your nitric oxide is to just be healthy because then you're going to have more and what okay real quick nitric oxide is a gas released by your blood vessels that dilates your blood vessels so they kind of relax and it allows for more blood flow more oxygen more nutrients therefore more muscles the theory on this whole idea right and what they did in the supplement industry which is absolutely brilliant is they you know they identified that the pump was one of the most sought after things that people try to get when they work out everybody loves the pump and so they figured out increase this process yeah how do we attach a supplement to getting a better pump because we don't need to sell a pump so much like everybody likes to have a good pump and so what they did is they created supplements that had stimulants in them so that you felt really jacked when you lifted weights and then they put in argonine in there because we know argonine turns into nitric oxide which is true it just doesn't do a very good job when you eat it and they created this new pump line of supplements which were easy to sell because people like to have a good pump and they were easy to sell because the first time you ever took one of these supplements you felt awesome mainly because it had you know 300 or 400 milligrams caffeine in it right so if I if I were to make a list of supplements that you could add to your repertoire for things that will give you really good benefits nitric oxide boosts boosters would be way at the bottom right you know I would look at things like and most the benefits going back to what you just said is coming I mean I like to I think that's in almost most all fat burning pre-workout nitric oxide pump enhancer all these fucking supplements the biggest game changer in all of them is the caffeine yeah is the caffeine caffeine is like the most beneficial thing which you could get for a massive bottle for like next to nothing caffeine by itself is super cheap yes you get some raw caffeine if you don't believe me read the label figure out how many how much caffeine is there in there and then because most caffeine pills are like only like 25 milligrams and most of the things you're talking about have like 300 you want to take it you want to take between 100 to 300 milligrams but you want to feel crazy take 600 yeah you feel no no no no no don't recommend it but I mean if you're the if you're the guy or girl that's chasing that crazy feeling they're like oh my god try this supplement out you'll feel crazy well if you want to feel crazy go take 600 milligrams caffeine yeah listen be careful for some people 600 milligrams will be an overdose I would say start low know what your dosage is you know what I mean with my point is I would never recommend I would never take 600 I remember the first time truck driver I remember when Joe D sent over when we were talking to Joe Donovan two years ago and he sent over his pre-workout and he was just like man my pre-workout shits on everybody's and he was like hyping it all up and I flip it around and I go holy fuck I have never seen a pre-workout that has 400 milligrams per serving per serving in it I'm like no wonder you feel like you're on cocaine after you take it like no shit dude like it's the closest thing to that like it's not and but yet all the promotion of it and what they how they market it and stuff is the perfect ratio of this and it has the right amount of and that's like some companies are so funny they get into all these like semantics over like who has the exact right amount of ratio and I love when kids are always asking me like well you know I heard this one is better for absorption it's just like dude that's all the jargon that's all the jargon they fucking razzle dazzle you guys with that's razzle dazzle right there and it's best it releases at a specific time right if you know if you here's what they'll do if a supplement has marked has proven themselves in the market so let's say creatine creatine can I remember when creatine came out it was like the biggest fucking thing ever it was super expensive a 30 day supply of creatine cost something like and we're talking back in the mid 90s it was like $60 in the mid 90s yeah it was super expensive and it was breakthrough because it was one it was finally a supplement that actually did something because every other than it was like all the same and then they're like fuck we gotta differentiate it was money somehow so we have to label it something else itself well yeah it proved that there was there was a huge market there and leave it to us what will we do then then we start splitting the market up by going like okay let's put BCAs let's do liquid form let's do let's let's sell the phosphate, creatine citrate, creatine you need grape juice with it yeah no it's it's just like that they find something that works in the market and nitric oxide you know supplements or supplements that give you a pump or supposed to give you a pump mainly pre-workout supplements definitely have proven that they that people want to buy them because they feel great and so now you've got a huge market and you've got all these different versions of all these different things that give you a better pump here's the thing too with supplements supplements may show benefits for certain people or certain populations of people which but doesn't mean it's going to work for you so if you have high blood pressure or arthralarosclerosis you know argonine and citrulline may actually benefit you you may actually notice a reduction in blood pressure you may actually notice some health benefits but if you're a healthy person that's a really good point I yesterday I was with this trainer younger guy and he follows my pump listens to everything he's he's been paying attention to what I've been doing with my testosterone and he told me he's like 25 years old right he tells me he goes hey I was going to go buy those you know how are you liking the jubelite and how are you liking the testosterone pills that you're taking right now is it helping you I was thinking about going to get it and I'm like is there something wrong with your testosterone and he's like no but I mean is yours increasing and I say well yeah but you can understand like I got fucking terrible levels dude like so a little bit of that gives me a little bit more which makes a difference for a guy like me but if you're normal don't have any effect on it yeah you won't feel anything it actually won't even I say don't yeah I said don't waste your money you know and here's here's a good analogy if I took somebody if I took a group of people who have a deficiency in magnesium let's say they're not getting enough magnesium in their diet if I give them back magnesium they're going to notice all of a sudden clear thinking better sleep they're stronger in the gym they have way less anxiety depression is gone it's going to be a miracle fucking substance that I gave them now if I gave that same magnesium to a bunch of people who have no magnesium deficiency they're going to notice nothing zero so that's an analogy for what we're trying to explain here is if you have issues of blood pressure if you're older and you know in the older populations tend to have issues with producing nitric oxide again probably poor diet and stuff like that and nitric oxide supplement may actually help if your average healthy person don't waste I would say probably don't waste your money on it creatine beta alanine has some benefits for but it's real small for elite people and your stimulants and you're pretty much that next question is from sat man chez in the intuitive nutrition guide recommends initially tracking calories and macros and then weaning yourself away and into intuitive eating do you think intuitive eating can still be done without tracking first as long as you're disciplined and listen closely to your body I don't that'd be way harder I don't I don't I I mean I don't even I don't even like it for someone like me where I'm at in in this career fucking 16 years later I still we're just going to find out how off your intuition is yeah it's just I've never met a client I've never been able to 100% put it together for myself I'm still learning things about how food affects me to this day I don't know man I'm not I mean I I mean theoretically yeah theoretically but realistically no I completely agree with Adam I mean there's okay we have to understand with intuitive nutrition is you go through the classic four stages of learning when you're doing this and the first stage of this is where you're unconsciously incompetent which means you don't know what you don't know or you don't know that you don't know and so you have to move from there if you can't move from there if you don't figure out what you don't know there's no way you could get to intuitive eating and the first step to moving to moving out of there is to go from unconscious incompetence to conscious competence and tracking does that once you start to track all of a sudden and this happens all the time with clients all of a sudden they're like holy fuck I don't know there was that much sugar in that I don't know I was eating this many grams of protein I had no idea I was eating this many calories I was lacking in my protein intake it's like expecting to be able to learn multiplication and division without learning addition and subtraction or not even knowing what a number is right I mean I mean if you try to you could theoretically you could have somebody teach you multiplication and division but it just makes way more sense to learn addition and subtraction first since those tools are necessary for you to be successful at multiplication and division it's a step further it's you wouldn't even know what numbers are because you're unconsciously incompetent so I mean I'm sure this person's aware of food like but they don't are fat yeah but they don't without tracking they don't know that they don't know is my point you know I'm saying so you got to go from unconscious incompetence to conscious incompetence now you know what you don't know and then from there you move to conscious competence which is also tracking what that means is I first start tracking now I see what I didn't know now I consciously aim for macro nutrients targets and I aim for calories that's the conscious competence part which you can get stuck there which isn't good you don't want to have to think about what you're doing all the time with your food you don't have to think about planning everything out you know ahead of time a lot of stuff then the next stage is intuitive eating which is unconscious competence which takes a long time to get to and that point is where you've tracked you've aimed for targets you understand what's in the food you're making the connections with your body you're creating positive connections and negative connections with food you're identifying how foods affect both your mental state and your emotional state and your physical state and then you can move to a point where it's it's unconscious you're in this flow state where you reach for what you should be eating and it's kind of a natural state and that's a great place to to live in because it's much more maintainable forever but to get to that point without ever tracking I mean I'm gonna I'm gonna go out and say that's probably impossible I don't know how you would even you would even get there if you didn't know what was in your food the only way would be to fail a ton of times and not even realize it or being okay with your lack of results I mean if you're somebody who's just like you know I want to try and intuitively eat and make better decisions for myself but I don't really have any fitness goals where I'm trying to gain weight or lose weight or build a bunch of muscle and I just want to practice some better habits like I could see somebody kind of going that route but it's just I don't know anybody that I've never trained a client that wasn't trying to eat better or exercise to better themselves and without measure without measuring that or tracking at one point it's really tough to measure like how do I know for sure that what I did the other day was something that was good for my body something objective and the reason why I think we all feel so passionate with this is because I've done this hundreds of times with clients where I do a test like you know tell me where you think you're eating tell me what you're doing and then we track nobody knows way off it's always yeah way off always happen you clients give you this answer like oh I eat really good like I don't eat a lot of sugar I don't do this I don't do they tell you everything they don't do and then you start those sodas yet yeah you start tracking and it's way off from what they think so you know I think it's necessary to do and here's the thing too like even when I track like so let's say that I'm I'm noticing that my stool is off right and so my first thing before I just assume that it's like a fiber deficiency is the track and to pay attention and then I go oh well look at that you know three days in a row I've been under consuming fiber okay now let's reintroduce some more fiber and then let's see how what happens to my stool oh look my stool change then even after that I'm gonna test it again well let my fiber drop a little bit let's see if it affects it again and then you know I'll do that multiple times tracking before I'll just assume that you know because I get too many people that try and correlate oh yeah for sure you took this and so you're this is probably a reaction because of that or you feel this way because of this it's like well wait a second I'm not gonna draw that conclusion off of just maybe like I don't have the proof I want to first prove to myself that that's more than likely what's going on before I just decide I'm gonna go ride ride this bike with no hands and you know what people are really good at really good at fooling ourselves yes so yes you need to have to start with you need to have an objective measure that you can look at and then measure against it because if you just rely on your intuition which is something that you're trying to develop in the first place yeah you're fucked you have no you have no reference you have no objective basis you have nothing to train your intuition first you got to get to that point first and to get to that point information is extremely important and tracking provides that lucky hoagie you have talked about how people sometimes may not reach their goals because of a lack of belief that they can how do you overcome lack of belief and just do it two things first you have two scenarios here let's say you want to and just for argument sake let's say you want to lose 30 pounds and your two options are I work out and I change my diet to lose 30 pounds and I may succeed or I may fail and the other option is I don't work out and I don't change my diet in which case we know the result of that is guaranteed you're guaranteed not to lose the 30 pounds so you don't need to necessarily believe that it's going to happen just believe that the option for it to happen is much more likely if you do something and the option that it won't happen is guaranteed if you do nothing so that's the first thing the second thing is to be okay with it not happening be okay and say to yourself here's a deal I'm going to work hard and I'm going to bust my ass and we'll talk about business I'm going to work hard I'm going to bust my ass and I may not ever get to my success level I may never make a million dollars a year and that's going to be okay but it's going to be okay because at least I know that I went out and I tried because if I didn't do anything at all well fuck that sucks now the problem with that is people would rather they would rather not fail they would rather not try than fail it's easy for me to be like hey Sal how come you're not a millionaire man I don't give a shit I don't even try that feels good on my ego because it's like I don't even try therefore I'm not a hey why aren't you risking it yeah why aren't you in shape well I don't work out and I don't eat right and it's good it's cool because I don't because I don't even take a chance and try therefore I've never failed that is a shitty way to live life like that sucks you know it's what do they say it's better to love to love and lose and never love loved you know before or whatever love it all yeah you have to you got to understand that about you know reaching goals is that you may not reach them but trying dramatically increases your odds of getting those goals without trying guarantees that you won't yeah it's super basic I mean you just got to listen to more R. Kelly R. Kelly I believe I can flow yeah bro it helps me I would say change your goals that's what I think change your goals I think a lot of times when people they're so hung up on the finish line and they're like this person is probably like oh my goal is to build this much muscle or burn this much body fat or look a certain way and those are the wrong goals your goals are wrong and actually the goal should be the process going through all this and what you're going to get from that so for example if maybe I want to get in better shape and I want to look a certain way and that's something that is like a long term goal for me like I'm going to set short term goals or challenges and part of that may actually be failing because they're still learning in a growing process during that and if you're seeking the learning in the growing process and looking at that as a win for yourself then the goal is okay and you're going to be fine and you're going to do that self-belief that you're lacking you'll have because it's this I expected that I might not get there I expected this would be challenging I expected this is going to take longer you know I expected I would try this and maybe it didn't work out that's okay like when I approach something especially if it's something that maybe I don't feel really confident in I mean podcasting here's an example I remember the day that we all decided podcast okay three assholes that have never been on radio in their life before never podcasting before but yet we're super confident that we're going to be good at podcasting well it wasn't because we all said what's that a goal that we're going to be the best at podcasting and if we're not the best at podcasting then we fail no it was like we're going to do this I believe in myself that I will go through the process of what it takes to get to whatever my long term goal is and during that process I'm okay with setbacks I'm okay with sounding terrible I'm okay with learning that oh I was going the wrong way for a while now I need to go this direction so I think reframing your goals is what I would do because somebody like this also strikes me as somebody who struggles with all goals in life not just fitness really so we're addressing this or somebody just got burned real bad you know and for me like I could see that as like being well you know what what set me back is like I don't believe in the process anymore whereas what you're saying makes a lot of sense where if I can if I can go through and scale it down and start giving myself some wins and ramping back up my confidence levels and overcoming you know smaller objectives and ramping that process to you know get back to a place where now I build up my confidence if that's what you need then you know that's a process you have to go through right and reframe your losses as wins like this okay so the goal is I want to lose 20 pounds okay so that's the main goal I decide that I'm going to start to follow the ketogenic diet listen to mind pump start doing meditating here's a group of things that we start doing to head to the goal well six weeks go by and I got fatter so am I depressed or do I just I learned from that like now let's figure out what did I do that didn't lead to my goal and that learning process from that that is a success and that's a win and that's all part of this and that's okay I think people get hung up so much and this goes back to the whole comparing ourselves to other people because you see something else that you want so then you set this personal goal for you which I don't think even aligns I think it's like there's nothing wrong with having a goal a target that you're heading towards but then also being okay with the failures and the misses along the way because that is all part of the process and that is part of growing and learning and treat it like that so guess what if you follow the ketogenic diet for six weeks and it didn't give you the return that you wanted it's not a failure you just learn something about yourself you just learn something about a diet you just learn something about your body and there was other things that probably happened that you hopefully connected the dots to too so reframe your goals yeah good advice so youtube mind pump tv we post new videos all the time there's fitness there's comedy there's philosophy there's money investment advice there's you know we do tricks we do all kinds of different things i do magic shows it's most of that stuff was true but you only know if you go if you go to it and subscribe that's the only way you're gonna know what i'm actually talking about mind pump tv subscribe to the channel thank you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted rgb super bundle at mind pump media dot com the rgb super bundle includes maths anabolic maths performance and maths aesthetic nine months of phased expert exercise programming designed by sal adam and justin to systematically transform the way your body looks feels and performs with detailed work out blueprints and over 200 videos the rgb super bundle is like having sal adam and justin as your own personal trainers but at a fraction of the price the rgb super bundle has a full 30 day money back guarantee and you can get it now plus other valuable free resources at mind pump media dot com if you enjoy this show please share the love by leaving us a five star rating and review on itunes and by introducing mind pump to your friends and family we thank you for your support and until next time this is mind pump