One of the best ways to measure whether or not a food is right for you is actually quite simple. After you eat the meal, how do you feel right afterwards? And then how do you feel about an hour or two later? That will actually tell you quite a bit. It'll tell you whether or not you get a good glucose response. It could tell you whether or not your digestive system reacted well. It could tell you whether or not it was producing good satiety for you. So simply pay attention to how you felt right after you ate and about an hour or two later. Pay attention and then you can make those connections that'll help drive you to make good decisions in the future. It sounds so simple. Why isn't this obvious? You know why? Because we're so disconnected from our bodies and then to take it a step further disconnected from how our bodies feel and then connecting that to what we ate earlier in the day. Almost nobody consciously does that. Yeah. It's actually been effort. To get to that place because it's like you just get into the rhythm of everything and you're trying to get things done and get to work on time and all and you're just slamming food down and you think that, oh, wow, my body's reacting kind of weird today and you don't associate it a lot with like what you're eating or even worse. It's not reacting weird. It's doing what it always does at noon or always does early after this is like how I am. That's right. Yeah. Yeah. I've thought about this a lot actually. I've tried to like go back and think back into my early 20s. And did I just not experience this much digestive issue or was I really that just disconnected from myself? Like I can't, honestly, I just, of course I have moments where I can think back, oh man I remember I had that one thing it really tore me up like an extreme level of something. But I feel like I'm so in tune now like I can tell after I eat a food an hour to two hours afterwards like, okay, even if it didn't destroy me, it didn't agree with me. Yeah. I can just feel it feels like kind of a rock is kind of sitting in my stomach a little bit. Maybe I'm a little gassy, but I'm not like running to the toilet right away. So am I just more in tune today at 40 something years old or, you know, as my as my gut really changed a lot since that what do you think it's both because I'll ask you this question, Adam, I do think it's both as you get older, your body will change. And if you have, if you're eating things that cause issues or, you know, digestive issues in particular over time, just like a joint injury, it can get worse and worse over time. So I think it's both, but I'll ask you this. I think this will help illuminate it for, for you maybe when you started competing, when you had to pay attention to every single gram and morsel and ounce of water. How revealing was that to you in that period of time? Yeah. No, I mean, that's a good point. Right. And I've alluded to this on the podcast several times that that time in my life, one of the most valuable things I got from it was becoming so in tune with my body.  And that was a long enough period of time for me because it was a good three years there of that consistency that I think I become, I became very aware of anything that even, you know, threw me off in this, the slightest bit. But I mean, you're right. We have these, these natural things that, you know, whatever your, your belief is, whether we were created this way, we evolved this way, that, that give us these like clues of, hey, probably not the best decision for you. And yet we, we tend to ignore them, you know, for as you say, your are the hedonistic values that it gives us, right? Because it tastes so good going down, you know, but forget about how I feel the next two hours, the next 24 hours. Well, I mean, what's important. No. And what's important to communicate about this is because people, well, I would know it would be obvious we're so disconnected that we, the only way to really start to identify these things is to consciously try to, you're so disconnected. I, this used to shock me. Well, at first it shocked me. Then later on it became expected where I would get a client and I've talked about this example many times. I had a client who had heartburn every day, every single day had heartburn mid morning, just took tums, no problem. And I remember just because I'm on the outside. So for me on the outside, sometimes things are a little clear. I said, I wonder if it's your breakfast. And the guy's like, no, I eat the same thing for breakfast every day for the last seven years. Well, how long have you been having heartburn?  Yeah, maybe a long time. So I said, why don't we try not eating that and see if it made a difference? And it did. And he was like, so, I remember it shook him to his core. He's like, how could I not know? And then other examples, this is not food related, but you get a client, they'd be doing an exercise. They're so disconnected from their body. This is by the way, for any trainer who's watching this knows exactly what I'm talking about. They will ask you this question when you first start training someone who's never exercised. Where am I supposed to feel this? Wait, where am I supposed to, like a tricep press down? Where am I supposed to feel this?  And they'll be like, oh, yeah. Like literally so disconnected that they don't even know that they don't, that they are feeling something. So when it comes to food, if you just pay attention and you go and you know what you could do? You could set an alarm on your phone. That's, that's what I would suggest. So right after you're done eating, be like, okay, how do I feel? Write it down. Writing things down is good because it makes things conscious. And then set an alarm two hours later and then be like, how do I feel? Like, oh my God, I want to fall asleep. It's also deceptive because like to maybe that guy's point, maybe his breakfast was healthy. Like it was like eggs, it was, you know, it had some vegetables. It had some fruit in there. And it was one of those combos or the, the sort of the combo of all three together that like produced that reaction. And it's like, you know, that's the tough part is, is to be able to parse out what exact food item is the one that's like not agreeable to your body. Cause that's been a problem. Like I've even found with myself, I'm like, well, I'm eating healthy, but I'm still reacting. And this is still affecting me in a negative way. Such a good point, Justin, because there, and this is where I think there's kind of levels to this as far as like getting more and more in tune. Like I think the very first one is you become more obvious to like, oh, wow, Jack in the box really doesn't agree with me. Right. So that's like the first phase of just like really starting to connect like, oh, yeah, I guess every single time I eat that, I'm running to the toilet, like within the next hour or two. But then the next one is the things that you, you wouldn't expect because it falls in the category of quote unquote healthy foods.  Like there's no way that's bothering me. That's a, that's a healthy breakfast or a healthy meal. And so you're right. I think that right away we tend to just go, Oh, this is a healthy meal. Therefore it can't be the reason why that is, but more often than not, uh, I have found that with clients is when we finally get into the root cause of whatever issue they have going on, many times it was a healthier food that they've been eating their entire life. And this, that just doesn't agree with them anymore.  I've had, uh, obvious examples where people will follow a diet that's popular. So like ketogenic diet or paleo or whatever. And they'll come to me and they'll say, Hey, Sal, I've been following the keto diet now for four months. How long does it take to get over the keto flu? And I'd be like, keto flu. Well, yeah, you know, you switch over to ketones. How you feel like super lethargic and whatever. Like it's been four months, like you should have stopped this two weeks into it, you know, feeling that way. But because they thought it was supposedly healthy, they just pushed through extreme examples or people who exercise too much. They ignore that their body's over-trained in pursuit of this thing that's supposed to be healthier, good because of this, maybe, maybe dysfunctional connection. So literally taking account to how you feel after, and then a couple hours after, and what you'll find and write it down. And again, set the alarm and it sounds silly. I know right now you're listening to this.  I would not know, trust me, do this. You will start to find things that are very strange. You'll actually start to question yourself. This is also quite normal. You'll say, am I creating this problem because I'm paying attention? Like, I didn't notice this before. You might actually even have that conversation. But over time you'll be able to individualize your diet. And then what happens is you build this skill that doesn't go away.  You can open. He's like, no, I can totally see. Then someone goes over and cuts the threads and he opens his eye and it's like, he can never go back again.  Then it becomes very obvious how you feel about, you know, certain foods. And then what happens is the beauty is you start to crave the foods that serve you better and you start to not want the foods that don't serve you so well. So it starts to become easier to eat in a way that's good for your body. So you're building these better associations with food. Yes. By the way, along the lines of what you said, Adam, with house, some things are healthy and they don't make you feel good or whatever. So we got a message from somebody who used to make their own protein oatmeal. Yeah. So they would make whey and oatmeal and, uh, which a lot of people do, they'll mix protein powder and oatmeal and make it themselves. And this person was sold on by how good they felt afterwards. And this resonated with, uh, with creatures of habit. Yeah. With, with, with the company we work with. So that, this is the, this, okay.  This has been like my go-to breakfast every single morning. And somebody DM me and they were like, do you count? I mean, because it's a scoop of protein, do you count this as, uh, you know, a perfect meal for you in the morning? I said, no, I don't. I said, because I, I've told you guys on the podcast, I've said this before, like my goal is to not have to use any sort of supplements in order to get my intake. But to that point, I tell you what that, that oatmeal, that protein oatmeal agrees with me in the morning better than almost, which is why I remember I gravitated towards that through it during my competing times. It was just, I felt so good. The way my body digested, especially with the plant protein over the whey protein, I just feel so amazing. So even though in a, in a perfect world, I would get that through like, and I told that person, I said, man, in a perfect world, I'd have four ounces of ground turkey mixed with four scrambled eggs and, you know, maybe some sort of like sweet potato or yam to go with it. That would be like to me, the perfect breakfast that I make without having to use any sort of a protein powder. But man, I tell you what, this is the, the next best thing. And of course it's so much easier. So it's like, yes, there's a, there's a better meal out there for me, I think, but for how I feel afterwards, the amount of grams of protein and how convenient it is, it's up there with. Well, so I was going to say is this person used to make their own protein oatmeal, then they went to Creatures of Habit and then they said, the reason why I like Creatures of Habit is how I feel afterwards. So I feel different with Creatures of Habit than I do with oatmeal and protein powder. And I think it's because of the digestive enzymes. That's my guess. It has to be because I, I've done that before too. And I've even done plant protein mixed with oatmeal. And I still get, like if I push it, I'll still get a little bit of blow. And I thought maybe, okay, maybe it's the oatmeal. Like I can't push oatmeal too much. So, but the Creatures of Habit, I could do two packets at the same time, that's 60 grams of protein. It's a lot of protein. And I feel like, like I ate air in the sense that my gut feels good. I don't get the crashes. That's how I feel. Yeah. And I think it's the day because, because they don't just add protein. They add digestive enzymes in there, along with, um, I think vitamin D probiotics and some, and I think that's what it is. I think it's the addition of those things that help the digestive process that make it so that I feel like I good versus when I would do it myself and I would, if I pushed it too much, I didn't necessarily feel that great. No, it's, it's by far, as far as like how I feel afterwards, again, I'm always advocating for getting your, all your protein intake through Whole Foods. It's the next best thing for me. I mean, it's just, it really, and it's just so convenient. It's easy. I mean, I, we got them here.  And so it's a quick, easy, easy, digesting, feel amazing afterwards type of meal for me. All right. Today's giveaway maps anabolic advanced. Here's how you can win. Leave a comment below this video in the first 24 hours that we drop it here. Also subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section that you want free access to maps and a bulk of ants. We're also running a sale right now on our correctional exercise pain relieving pro mobility programs maps prime 50% off maps prime pro 50% off and the bundle that includes both. That's already discounted. You can also take an additional 50% off. If you're interested, just click on the link at the top of the description below. All right. Back to the show. I have a funny sort of fun fact for Adam. Actually, yeah, this is a, well, you guys have seen Idiocracy, right? Yes. You've seen it. Yeah. Okay. Great fantastic movie. If you haven't seen it, you have to see it. It's like post apocalyptic, but it's such a cult classic.  And so that's what you end up with, right? So for this movie, yeah. So for this movie, uh, they were trying to figure out like a kind of a futuristic way to dress them that was like dumb, but also it kind of worked. And so they're looking at shoes and they're like, let's go look through and see what's out there. And they found the startup company that had these really dumb looking shoes. And it turns out that they actually used the shoe and bought it and then used it in the movie and you can see them wearing it. And you guys have any clue like, because this was like before and this what they're concerned. Give me the year, give me the year. Yeah. So, okay, this was what? 1990. It's mid 90s. It's got to be 90, right? When did Idiocracy come out? Maybe you have to look that up. But so it's just a startup company and their concern was like, well, what if this brand actually takes off and becomes a thing? What is Andrew, you find out? Don't tell me. Don't tell me. Hold on. I want to. The movie came out in 2006. Okay.  Oh, I thought it was the 90s. Okay. In 2006. Anyway, 2006. So what shoe company would it be? And do they exist now? They exist now. Oh, I saw the answer here. Oh, dude, the guy, they're wearing like orange crocs and they were like, this is the stupidest look at shoes they're ever going to take off and then it's like in the movie and it's even more popular now than ever. I wish I remember who said this. I stole it from somebody, but I made me laugh so loud. I grabbed my phone and I said, I wrote this down because I had to share this with the guys. So this guy was like kind of shitting on crypto.  He goes, y'all think they look good. They don't. Oh, I had no idea. I mean, that's the shoe they pick. You know, they're like, this is the dumbest. Bro. Hold on a second. Raise your hand if you want a pair of crocs, be honest. Oh, you got a pair? I did. Well, I raise your hand too. Okay. No, I didn't buy a pair. I said I wanted to. I didn't buy a pair. I just actually got some vans that are like rubber like like crocs that you can you can wear them in the water. So that's why I got them. Listen, I have a pair for. I told you how I was going to use them. That's how I use them. Yeah. For taking out the trash. Yeah. Like going in and out of the house. Yeah. That don't work. You're going to catch me rocking them outside. No. No, like in public with like a fit. But even though that's the move. Here's the deal. They are hail of comfort. They are heard. I heard. Yeah. I told you what sold me on it was my nephew when we went up to Truckee this was like earlier this past year. And he is. He wears the same size shoe as I do.  You just slipped them on. So I just slipped them on. And I went and he has the he had the ones that had like this kind of like fur. That's what I got in line. I got the fur ones. Yeah. And I slid in them like oh, these are these are nice. Right. So so yeah, I mean I'm all but I mean they become so popular to to wear like in the like told you guys that Fitness 19 where I've been going in Morgan Hill. Are people wearing a workout? Oh, like half the gym. What? Yes. Remember, I like this gym is like literally high school.  Crocs and beaters. Like what's happening? Yes, that's the style for high school kids right now. Is they they all rock their crocs to the gym. The beaters cool. That's different. They all rock crocs to the gym, dude. So it's that is hella weird. Yeah, it's a thing. A hundred percent. It's a thing. That is. I mean they wear them everywhere. It doesn't matter. That's probably why they wear them in the gym too. It's just like they that's what they wear. I feel like if something sticks around, I don't see anybody squatting in them. Praise God. They're doing everything else.   The worst shoe to squatted air maxes.  Yeah, for sure. No lateral. You know, it's crazy is even as a young trainer, I was so unaware of the foot stuff. Like it like that didn't come for me to wait later. So you know what I thought because we were never taught that you were so taught knee, hip, upper body. Same here, except I was beyond pillows, basically. So I was accidentally smart with shoes and I'll tell you accidentally because I thought for something else. So I used to tell my clients do not work out in air shoes, Nike air shoes, but it wasn't because I thought the instability. I thought that you blow them. Yeah, you can be strong enough to blow. But then explode. You don't have to lift the blow. I know you'd have to just like a thousand pounds. Yeah, I mean, I watch these kids and they're like deadlifting and squatting. And I just I mean, the ankles are just like cave. So I'm like, man, I had to bend that kid. I hadn't been lifting like that. I gotta tell you, I was I was online and there was this debate. I remember while I was Facebook and there was this debate over parenting. And I remember thinking this way. And but now I'm I think differently because I understand differently. So I remember when I would hear people when I was a kid say, being a parent is the hardest job in the world. So hardest job in the world. So hardest. And I remember as a kid being like, really, like, is it as hard as being an oil rig worker? Or is it really as hard as inventing like, you know, innovative stuff that saves humanity? Like really, I think you might be over playing this a little bit. But now as a parent, I realize why people say that. It's not the hardest job in the world to be a parent. It's the hardest job in the world to be a good parent because in order to be a really good parent, you just check out. You have to grow as a person and you have to keep growing as a person. You have to constantly challenge yourself to be a better person and a better person. As your kids grow up, you got to keep becoming a better person. You have to keep visiting your demons. You have to keep challenging yourself. You have to keep growing as a human being. And that's the hardest thing in the world because nobody wants to do that.  But if you care enough about your kids, that's what you end up doing. And now I now I understand why they say that. But being a parent, yeah, that's easy. Being a good parent, that's hard as hell. Yeah, I think to add to that or steelman that I think that it also takes an unbelievable level of self-awareness. And that's it takes a lot of self-reflection. Not a lot of people like to do that.   So not only are you carrying that and you're now seeing a mirror and reflection of yourself, but that mirror and reflection is is manifested in a two year old. Yeah.  So I mean that when you think of it like that, that really makes it go, OK, that's that is probably really difficult.  OK, so when I say this and people go, yeah, well, I know what no, it's unconscious. You don't know those unconscious patterns and thought processes you have you pass on your kids through your actions without realizing it. So if you really want to be like the best parent ever, you have to constantly try to face, turn your face towards the darkness. You have to constantly look where you don't want to look and say to yourself, I don't know. So I got to keep looking. I don't know. That is hard.  It's really, really challenging.  And it's never ending. So and that's why I said being a good parent, because if you really care about your kids, you're always asking yourself this all it reminds me of when I was a trainer, except times a million. Like when I was a trainer, this is what we all had in common. What made us good trainers wasn't that we were the smartest or were the most educated or it was because we cared so much about our clients. We even though we were all top sales people, all the three of us in this room broke records. But we all asked ourselves the same question constantly. Am I really doing a good job? Why aren't these people really maintaining this? Are they really bought in or is this just all words? And that means you have to go back even though you're the number one of the company, selling more training anybody. You got all these clients. You got to keep looking back and be like, I'm not doing something right. I'm not doing. You got to keep questioning yourself and then reinventing yourself and learning. That's not hard. That's ego crushing. Now times a million when you're raising a kid because it's not just about being a trainer. It's about like everything I do. I mean, how I think about things how I discipline, how I love, how one little volume notch like crank up, like it's that equal reaction that you see like visibly like happen like real time.  You know, just the way that I'm like speaking all the time. Totally. Did you have like a thing this weekend or something? No, it's just constant. It's constant because I have I have this wonderful trifecta at home, right? I have, I mean, look, all kids are challenging. But what do they say? Right? The hardest ages are infant, toddler, teenagers. Everybody says that. I got all three at home.  And so it's a challenge all the time, right? And so I'm always asking myself like, OK, how can I be better? How can I be less reactive? And I think I'm doing a good job.  And I'm going to mess up and I always mess up. Everybody does. But it's like this process. And as I do this process, I look I look at it sometimes.    Sometimes you can get bad eggs. Yeah, that's true. Yeah, I have to bring up the story just because it was like both kind of sad and hilarious at the same time. So like there's there's a bit of rumors, I guess, that was being spread at Ethan's school about me. And now wait, wait, wait, about you. Yeah, hey, bro, not about anything. You got me. You got you got some high school drama going on in your life. I thought it was out. You know, like it's been decades. And then pull me back. Are you going to go fight some kids? Yeah, I'm going to go like give this kid a swirly. What?  How do you got yourself an high school drama right now? What's the rumor? OK, so this guy. So, you know how like every group of friends have like kind of the one that's on the outside kind of the fringe trying to make his way in and like, you know, trying to find an angle somehow. And so he's been kind of, I guess, ghosted a bit and like they've all kind of moved on because, you know, the kid has a bit of issues and I could have called this from day one.  Here's here's my issue. OK, I knew this ahead of time in kindergarten is all started all the way back there. Oh, my God. This kid I found out watched Walking Dead. He his dad let him watch Walking Dead. And you're trying to tell me I didn't have any kind of like psychological trauma, you know, for this kid and like what he comes up and conjures in terms of like, if somebody pisses him off, he's like, slit your throat.  I can't wait to hear what he said about. Dude, OK, so. Justin's a big Bud Light drinker. He's a Bud Light drinker. It's all these Photoshop pictures of Justin drinking Bud Light all over the campus. Yeah, I'm so good. Oh, I like the problem. He loves Bud Light. You shouldn't have told me this right now. He loves it, dude. He drinks it all the time. It's better. OK, so, OK, so he, I guess, I mean, he's feeling salty. I think I'm left out and like Ethan had a party and headed our house with his friends for his birthday. And he didn't know one of one of Ethan's friends, like this kid, I'm not even going to say his name because I don't want to. Hope not. He's a minor kid. I could tell Justin's trying hard not to be left to revert.  I want to punk him. But his name, his address. Yeah, exactly. Meet me after school. Yeah, so he he actually was in a class with like one of Ethan's other friends. He didn't know that friend was Ethan's friend, if that makes sense. And so he's talking with him. He's just like, you know, but yeah.   He started selling meth. What? I'm like, I'm a meth dealer. Wow. Like, you didn't even get like a classier drug. Like, you know, like what? Meth?  Well, hold on, hold on, hold on. Yeah, hold on. Let's break this down. Adam has the most experience in this room. What? The drug dealer feels it. Don't bring this on to me, bro. Hold on, hold on. How did you get it? If you didn't know Justin, but you knew he was a drug dealer, what drug would be his drug that he would deal? Would it be meth? Based off his old teeth, maybe. Oh. Not no more though. That was Pearly's now. You know what I'm saying? He's also too, he's kind of too jacked to be a meth dealer. Yeah, yeah, I know. Meth heads are skinny, bro, and high stroke. You know what he's up to? Dude, exactly. They're like, like crack heads. So, I mean, did he have anything to follow up with it? Like how that, he just dropped that like that. He just dropped it like that. And then was like, and so this kid had stayed at our house, right? For, he didn't know that. And so he was just like, he's like, what? He's like, no, I stayed at their house. There's nothing like that. There's no way. But he's like defending me and stuff. And he's like, well, that's what I heard. Maybe it's his secret basement. That's why. You do have a secret basement door, which that's kind of, you know what I'm saying? If you don't know. That's the sex room now. Yeah, if you don't like. Dungeon, don't talk about it. Yeah, you got one of those hideaway walls. You know what I'm saying? You push the wall and it opens up and now you have this stairwell. Yeah, the rubber ponies down there. He didn't know about that. Bro, what a, out of left. Field, like weird rumor. Yeah. Like dealer.   Like that's just how it was. We grew up. What do you try to say? I'm just saying that's.   I was going to tell him if I ran out and I'm like, dude, you know your dad's my best customer. Yeah. Yeah.  Yeah. Exactly. It's such a random. It's such a random. That's why all I could do is laugh. I was like, this is the most hilarious thing ever heard. Oh my God. You know, and it's, it's total just like some weird. You got to play into it.  But like. I haven't had anything like that with my kids, but my, my kids did have people like their friends pull up my pictures on Google. And like my shirt is off and stuff and then show my kids or whatever. My daughter got super embarrassed.   No. You know what I told my daughter? I said, when they do that, I want you to Google a picture of their dad and then put, show them that. That'll be more embarrassing. Well, at least my dad doesn't look like this. Yeah. You know what I mean? Yeah. We're such a good pair. I'm actually, you know, I'm actually surprised that the both of you have not had more stories like this because you guys have both have kids in this, you know, social media era and high school. They're too young. Really? It's such a teenager thing I just realized. I feel like this is middle school, high school. No. College.  No, no, no. Not that I care. I'm saying if you look at it. This is a high school thing. Yeah, I know that. No, I know that. What I'm saying is demographically, if you look at the age percentages under the college age, I don't think we have a ton of like middle school. Oh, yeah. But that doesn't matter to me. I'm talking about. You think they just find out and it spreads? Yeah. Like even more reason why they tease you. They're not into it. You know what I'm saying? Like, I mean, they get to college. They're more likely to find someone who actually listens to the show. They're like, oh my God, Sal and they're all cool about it. I feel like in high school, middle school, yeah, it would be like a way to tease about your dad or make fun of them, stuff like that, you know? I don't know. The worst. I had a kid. Did you guys have a kid? I would have felt more gross. Yeah. I'd rather be a meth dealer. I'd rather be a meth dealer. Yeah.  Your dad sells supplements. Have you? OK, so did you guys have a kid like this in school where there was always that one kid whose mom was hot? Yeah, yeah. That I felt bad for that kid. Yes.  That's what I mean. That's what I mean. That's like a positive thing, right? You got a good look. Not if that's your mom. No, that's what I'm saying. That's why you guys aren't made fun of like that is it's obviously a positive thing. You had all this success through social media, whatever you want to call it, right? But kids are just mean like that. Yeah. And I remember my buddy who had that mom, dude, then everybody, I mean... She was hot. Oh, yeah. And then they'd make all inappropriate comments. Oh, yeah. Football games, the whole game. Everybody would be talking about her and stuff like that and looking at her. And everybody... That's the most common one. Oh, man. So bad. So terrible. Yeah. Anyway. So I want to talk about a new study that came out. Love it. I'm going to change the subject. Yeah. I want you to address the one that... That's what I'm talking about. Okay, okay. Thank you. Here's how stupid... This is how... I hate... I don't want to say it this way. Here's how... Fine. I'll say it this way.  So if you're watching and listening to this, unfortunately you fall into this category. And here's why. Because they keep relying on me to mine pump. Yeah. We're helping you not be so dumb so that they can stop doing this. Because I keep seeing this and it keeps annoying me. And then I'm like, you know why they do this? Because people fall for it. Yeah. Here's the title of the article. The title says, refined carbs and red meat are driving the global rise in type 2 diabetes. Study says. Now when you read the study, here's the end of the study. Our model... This is by the way, this is the actual quotation. This is quote from the authors of the study. Our modeling approach does not prove causation. And our findings should be considered an estimate of risk. In other words, our study doesn't show anything. Means nothing. It doesn't mean anything. Means absolutely nothing. So annoying. Now here's why would they do this?  Here's the part that I see if we look a little deeper. It's not that click baby for people to say refined carbs. Refined carbs. Sugar. It is click baby is causing some of these issues. Now, before somebody pulls up studies where they do show causation, here's what the studies show. Processed meats. Processed carbohydrates. Those are the things that they're connecting to type 2 diabetes. Now, is it because of the meat? Is it because of the sugar? Kind of. But here's where most of the problem is. It's because heavily processed foods make us overweight. And I can't say this enough. The ingredients that are used in heavily processed foods that, the things that make them so irresistible, that make them hyper palatable, that make you overeat them. All those things which include salt, preservatives, artificial flavorings, sugars, fats and refined carbohydrates and processed type meats. All those things are often put into heavily processed foods to make you overeat in most, not all, but most of the health risks that come from eating those foods is because they make you overeat. And there's other studies, very good ones, that show people eating processed foods, but because they limit their calories, they actually get improvements in health markers and blood markers. Now, I'm not saying eat heavily processed foods, but just eat enough, you know, the right calories, you know, if it fits your macros type of deal, because they will make you overeat, you will white knuckle it, but the vast majority of the problems that we're seeing with modern societies is the result of overeating, which is the result of these engineered foods that make you overeat. So anytime you see these studies that connect this, that and the other, always ask yourself, is it because heavily processed foods contain a lot of that? And the answer is almost always yes. Yeah, I wonder, because like, even I was playing poker this weekend and this guy brought up that he was changing his diet and trying to be more healthy and so he was reducing his red meat intake and like, eating fish and chicken. And I was like, oh, that's interesting.  And so he didn't really have a good answer. Like there was no, like definitive study or like something like, it was just in the pop culture, like still. And I think that it's one of those things they've done such a good job of like just, they'll throw it in this, they'll throw it in that, like just combine it with all these other studies just so that way it looks bad. Yes, absolutely. It is, if you simply did this, two things right here. If you simply avoided processed foods and you tried to eat your body weight in grams of protein, I'll say this for the vast majority of people. In fact, I'll challenge somebody watching this right now. Most people won't be able to do this. It's hard to get fat doing that. It is.  Not eating heavily processed foods and eating, by the way, that includes protein powders, bars and stuff like that. Okay, so all whole natural foods and hitting your body weight and protein, it's hard to get fat. Now, could you get fat doing that? Yes, but for the vast majority of people, if you do that every single day, what you're going to find is I can't eat any more food. Oh, I just feel too stuffed. Oh, this is just, now you're not going to be shredded doing that, but it's actually hard to get fat doing so. So, and I make that challenge because I want to see people actually give it a shot. And I don't mean just one day or two days. Every single day.  I can't, I can't overeat doing that. It's really challenging, you know, thing to do. I mean, wasn't that why the Atkins diet took off and did so well originally? I mean, that was my experience when we experimented with the ketogenic diet. Like I was blown away by actually how difficult it was to eat that much.  And you just are so satiated. It's the process carbohydrates that make you want to keep eating and eating and eating. And it's difficult to actually gain weight in that, in that case. Or if you have a high metabolism like I did at that time to keep up with the amount of calories that I needed just to sustain my mass was almost impossible. You know, that actually reminds me of another topic. So I read this article and they're connected. So I'll, I'll explain why it might sound like it's not, but they are. I read this article recently that one of the founders of AI technology at Google, he just left. He just quit. Do you know why he quit? Because of the dangers of his invention. Oh God. So he literally left because he said, I don't he created it and then he left it for all of us to deal with. He's like, I don't like. Cool. He goes, I don't like this potential. I can't like basically my conscious won't let me stick around and be a part of it. So I got a bounce. Wow. He said that we're super close to the point where in fact, Gary Vee just talked about this. We're very close to the point where you're not going to know whether or not something's real, video, audio, image, or the like. So anything you see, they're like, we're so close to being the point where you're not going to know if it's real or not. Gary Vee made the point and this, I would love your opinion on this, Adam, where blockchain technology, we were connecting it to money, this and that. But we also said brilliant technology. We just don't know where it's going to be most useful. Gary Vee thinks this is where it's going to be most useful to verify something is real. There's no blockchain on it that you're going to be like it's fake. Okay. I think that's a brilliant theory. I mean, this is, I liked the theory that I heard about the NFTs in blockchain technology coupled with luxury watches, you know, that I'm into that stuff. And I'm like, oh, what an incredible way to verify that.  But one of the biggest fears and what you pay thousands of dollars more just to have the paperwork like so, like a watch, if you do not have the original box and original paperwork. Then they can't verify it. Yeah.  There's ways for a place to still verify it. But without that authentication like that with it, you can't fetch nowhere near as much money. Whereas if you actually had, you know, blockchain attached to it with an NFT. I know. Yeah. It's one off like that. That would be extremely powerful for that market. So I definitely see places where. So Gary Vee's like, yeah, that's how we're going to know if a video. That makes a lot of sense. Yeah. Content creators, producers, artists, you know, to be able to at least verify. Like I literally created this.  So bad. So Vicky was here today. Right. And so, Vicky's like, Hey, were you at the game?  I'm like, what? She's like, yeah, he swore that there's no way Adam would be there and not be wearing a jersey because the camera one of the time outs like did like a zoom in, caught me and Katrina wasn't with me. And she was going to get drinks, right? So he's like, Katrina wasn't with them and there was no jersey on him. Something like that. That wasn't him. Yeah. I'm like, that's where we've gotten to the point right now when you're talking about something even on television, you might be like, no, that can't be real. Somebody doctored that to make it look like he's there. I want to get back to that. I have a question with you, but I wanted to kind of close the loop with what I was talking about. So with with AI coming into the forefront and we're entering to this kind of new era, I was thinking about this after I read the article about the founder or one of the developers of AI and I thought, man, what an existential decision we're going to have to make, right? We're going to have to choose to go in a direction and the direction we choose is going to affect everything in a big way. And well, first off, that choice is going to be, do I choose human or do I choose machine? Do I choose human for content, products, food, services, or do I go with machine? Now, the reason why you would choose machine is it's going to be faster, better, more convenient, cheaper. The reason why you would choose human is to keep humans valuable, relevant to provide meaning. It's kind of similar to when you choose, like, local farmers markets versus whatever people will do that, right? It's like, okay, you're going to have to make this choice. And I thought to myself, like, have we ever had to do this in the past? We've already done this and we've already been paying the price for it. We made the decision a long time ago, which was an existential one, to eat fake food versus real food. What are the consequences of that? Obesity. We've already done that. We've now been choosing real connection in person with fake connection. Internet. We're choosing internet because it's faster, cheaper, all that stuff. What are the consequences of it? Loneliness is at its highest levels. I hope people are smart enough, moving forward where they say to themselves, yeah, I know that's going to be better. I know it's going to be more entertaining. I know it's going to be tastier. It's going to be faster, it's going to be cheaper. If we lose human. We're screwed.  We're going to really, really be in a bad place. I think this is going to be the biggest fork in humanity that we've encounter since, I don't know. Yeah. You mentioned a fire. It's crazy. You know, it's like, was Ted Kanzinski really wrong? Oh, God. But what do you thought? What are you going to do? Obviously, the method, I do to read his manifesto again because I remember the first was seen way into the future with all the stuff. But I mean, it's an existential crisis. It is something that like we need to stop and really assess like what are we doing? Like where is this going? Like what is this really where we wanna take humanity? It's a humanity crisis. Yeah, because I mean, again, we've made this decision so many times like easier versus harder. Do I walk or do I drive? Do I take the stairs or do I whatever? Do I order food to my door or do I drive there and go get it? And easier almost always wins, but the consequence of such tends to be oftentimes quite negative. I get where there's value in easier. You know, sometimes that's much more valuable, but we choose it when we don't necessarily need to. And what's happened is we're lonelier, sicker, fatter, more depressed, more anxious, less connected than ever before. So, you know, pretty soon, when I say pretty soon, I mean like in the next five to 10 years. Yeah, within the decade. We're gonna have to make this decision across the board. Do I choose this or do I choose human? And I think we're gonna have to choose human. Otherwise, we're gonna go down a path where I don't know if we're gonna be able to come out of. All right, so back to what you were saying, Adam, you were at the game. You were on the floor, right? What is that called? That's a- Yeah, floor seats. Floor seats, okay. And you're doing, this is playoffs. How many of these games are you going to? I'm gonna go all the way through it. So as long as they're in, I'm gonna continue to go. That's expensive. Yeah, it's been- Is it like real expensive? Yeah, this season, I probably could've got a car. Like a shitty car? No, like a nice car. What? That's how much they cost? Yeah, yeah. Wow! Yeah, yeah. I have to say- It's a commitment. I have to, I want to ask you about that. I actually- You have an interesting relationship with money. You went from, you didn't have money growing up, then you made money and you spent it like crazy. Then you built businesses, then you did this one. You had a kid. Then you became like super conscious and tight with money. Now you're spending on stuff like this. Like what's the evolution? Yeah, you were stacking for a long time. Yeah, what's the evolution? Yeah, I would say that I've been really conservative with my money for the last at least five to eight years, I would say. Definitely when Max came along. Katrina would tell you that I became a miser when he came along. I told you just recently on the podcast that I had been reading that book, Die Was Zero. There's certain parts of it that resonated with me that I just started to evaluate some of my purchases and things a little bit different. Like you said, I think I was on one extreme and then I swung to the other extreme and then I kind of went back and then now I'm kind of trying to find somewhere on the middle ground. Really what it came down to was this. There's a couple of things in the last two years that I told myself I was going to buy myself.  The other was a specific watch that I told myself I would do when I reached the sponsor. Both those things, I have in person, I've been very hesitant to go do it, even though obviously I have the money to go do something like that. I've been like, huh, do I really need it? Do I really want it right now? And both those things, they're always there for me to go get if I really want it. There comes a time in my life for, literally if you guys all did it, I'd be like, oh, okay, let's all go do it together. And that experience I think you would push me over the edge to probably get it. Right now I've been like, eh, whatever, about it. But then you have something like this where my favorite team is in the playoffs. They're towards the tail end of this dynasty of core players that have been together. Who knows if this is the last season, if it's not the last one, it's one of the last in the next few years where this could be a possibility. And anybody that's a sports fan knows that you could be a fan of a team and go in a two, three, four decade drought of even making the playoffs, much less make a championship run. And I thought to myself like, man, yeah, I could keep stacking those chips and build the bank account more and all the stuff that I'm investing in, stuff like that and make even more money. But then what happens in like five to 10 years when that's, you know, I'm 4x more rich and I look back and I go, shit, I missed the time when they were making a championship run to go and I didn't, and I didn't do it when I absolutely can afford to do it. And it doesn't set me back to go do something like that. And Katrina was really surprised because I told her, I'm like, we're gonna go. And she's like, really? She's like, you wanna spend that? Like everything.  Like how mad are we gonna be in three years from now when, you know, we're worth however much more and their warriors aren't there and they don't go there for, they don't get to the playoffs for three more decades and we miss that experience. And those other things, like I was saying earlier, the car, the watches, the shoes, even stuff like that, like that's always there. There's always, always those things and I have access to that whenever I want where something like this, an experience that I have a small window potentially to do and it's definitely like bucket list type stuff for me. Like that's, it's unbelievable. It's very, very memorable for me. And so, yeah, it's something recently that I've justified to spend. So this is great because there's, you know, I hope there's a kid listening right now who identifies with you, who is gonna learn from some of this. So I wanna go a little deeper because, by the way, the data on this is very clear. Money spent on things brings people almost no real value. Money spent on experiences is the best way to spend money, money and time, and excuse me, timing experiences. Studies, the studies show this. If you spend money on giving yourself more time, you get lots of value from it or if you spend money on experiences. But this goes deep with you because it's not just the basketball. Like if I went to a playoff game with the Warriors, it would be a great, fun experience but it doesn't mean to me what it means to you at all. And then the nice things, the watch and the car, there's some meaning there too for you but the meaning is different. So what was the meaning of the car and the watch versus the meaning of the game and why is the game so much more valuable? Forget the fact that it may not happen or whatever. Like when I hear you talk about basketball, it definitely sounds very different and it comes from a different place than when you talk about the fact that you want nice things. That comes from it, so what is that? So the basketball, there's multiple things there, right? Obviously I played when I was younger. I also didn't continue to play and maybe I could have, I chose to work instead and make money. There's a part of basketball where there's like this little bit of an empty hole there of like I never kept playing to see it and not to say that I would have ever been anything great. It's just that in high school, I chose to even stop playing to work more. So I have that. Then you have my wife who was a Division I collegiate level basketball player. Like she was really good. She loves basketball as much as you do with basketball. Yeah, as much, right? So the fact that that's something that we shared, that we met on the basketball court, like that's kind of the very first time we ever crossed paths. So we have this bond around that. So not only is it really close to home for me, but it's also a shared experience that I can have with her that will forever remember. So that to me trumps the other two things. The watch would be a close second only because that has history and a story. I've told you, I've told the story before about the whole Rolex thing with the company and how they took it away the year that I was making a run for first place. And that was like just like rip my heart out as a young 20 year old. And so that's forever been a thing for me. And then every watch that I've ever purchased for myself represents a very important milestone in my life, financial. And I reached out a couple of years back for the last piece. Like I had this like laid out like, okay, this is my last timepiece. That's the big one. It's the final one. When I reached this, you know, X amount goal that I had that I get. And that was two years ago when I hit that. And I didn't, I still didn't buy it just because the market's crazy right now. And I'd be paying $15,000, $20,000 over market value for this piece that I want. And I know that it'll still be there. I will eventually get it, but it's less important at this time.  And worth every penny for me. Like absolutely the experience to do that. And it's always an- I feel like the watch would be a better gift for someone to get you. I feel like that would be a very cool gift. I would love one of you guys to get me. Well, I'm just saying. I would love one of you guys. Well, no, you know why? Definitely because it's cool. It's got some meaning for you. Yeah, yeah. But it pales what you just explained your experience with your wife. It doesn't compare. Like you and your wife doing this thing, you'll remember this very well. Yeah, no, that's why you're- That's something that makes perfect sense.  It means a lot. Yet I have the ability to delay gratification there and go like, oh, I'll wait till the market shifts. I can get it later. I don't need to have it right this moment. I know it's something I will get as it like a milestone thing. But this, what's happening right now with the basketball season, I mean, that could go away next year. And then they cannot return to playoffs for 20 years. And then I'm gonna be like, oh, great. You know, I missed that opportunity when both Katrina and I were, we had a kid old enough that we can drop him off at Nana's house and she has no problem watching him for the night.  It sounds like what a great date for the two of you. Oh, it's all, it's such, every, although Katrina will tell you like her, the night's always better when we win. It's what she, she'll say- The drive home. Yeah, yeah.   She's nice to be seen. This is so good. I'm like, it's not that much worse when we lose, but although I'm definitely, I'm not as happy as I am when we win for sure. So. I find, you know, isn't that funny that your relationship to money is like, boy, it's like food relationship or relationship to like other things. It's like, there's a healthy relationship and then there's an unhealthy relationship. And as you get older, you kind of start to develop this like more, I don't know, balance. So when you start to see like, well, this actually- You fine-tune it, yeah. Yeah, this is not like, I'm not just getting this because I'm gonna look cool or I'm getting this because I think I'm supposed to. This actually means something to me.  So I try and like when I make these decisions on what I'm gonna buy or not, I really challenge myself on, is this truly for myself or is it for everybody else? Is this really something- Wow, what a good question.   I don't need to, I don't need to share and tell people how many times or where I'm sitting or what, you know, I'm not flashing the ticket prices and the seats and stuff like that. And so that's for me, you know what I'm saying? And like, so if I'm doing something, the true test to me is like, do I need to share it with anybody else? No, you know who I need to share it with? The person who I'm there with. And that moment, that experience and like that. That's when I know that this is not about anybody else, it's about me. Versus when I make other purchases where I feel like, oh, I can't wait to show this off or let people see this. Like that's when I know it's like, okay, well, this is not really coming from the right place. For me, it's, I like spending a lot of money on dining experiences. I love really, really fun, interesting dining experiences.  So if I can make it easy, then that's something I would spend money on. I think we're all pretty similar, believe it or not. Even though we're very different about what things we are. And I think we all have a pretty similar, I think relationship with money and spending things like that. I'd say probably Doug is probably the closest to me with like his, he has a little bougie side to him that he- Cause espresso machine. Yeah, but you know what though? Again, you could always tell like- They could tell the future. You could also tell though- He's into though, yeah. Yeah, no, you could tell how genuine it is. The way I always find out is I see it later or something. Hey, what did you get that? Oh yeah, I got that for myself, you know, I really like it. You don't go around talking about it or bragging about it or sharing it whatsoever. It's because you know, it's truly for himself, but I do know he's got similar like bougie taste when it comes to things like that, but everybody's really conservative for the most part, I think. Justin, what's yours? Vacation, I would say, right? Vacation, I think it's too, it's enhancing just the, like I really wanted to spend money on, like if I'm at the house, like I want my house to be the place where people come and like the friends come and like, so we've had a lot of the kids and friends over a lot. So we have a big enough house where it's like, you know, it doesn't feel like I'm crowded and when they have their friends over and so we can do things and open that up. And so yeah, so I'm actually like planning on building a pool there. And so that's another thing to kind of enhance just our local environment and be able to throw parties and have people over it. I'm just, it's more like of a social thing for me. Like if I want to have like a really nice spot where people can just hang and chill and you know, have a good set. I like that too. I'm very much so. Have you already, are you, or have you guys already hosted way more at this house than you did at the previous? Way more. Way more already. We didn't host it all. We didn't host it all. I know you didn't. It just was tough because it was nice when everybody was outside, but like you'd have to really bank on good weather for that. And it just was always like a total coin toss to me. No, that house was not conducive for hosting like the one you are right now. Yeah, and there was a slope and there was just like dangerous stuff everywhere for the kids. And I was always like, ah, you know, watching out for everybody else's kids because mine were fine, you know, climbing around. But like, you know, it's just, it was a little chaotic. So to make it less chaotic and then be able to see everybody and then have like set up. So I have like cornhole and stuff outside. And so if kids are playing with that, there's like, you know, we got, we got like ramps and stuff for their BMX and they can do that. Oh, that's awesome.  Dude, last summer I went swimming for the first time in a saltwater pool versus chlorine. What a difference. Yeah. What a difference. Yeah, that's what everybody shifted to.  My skin actually feels better after getting out of the like, yeah, our hot tubs or, you know, both the hot tubs that we have at the trucking and pork city house are both saltwater but my home hot tub is not, it's an older one. It's chlorine. And it's like, as much as I love it, I always have to like scrub afterwards.  Sometimes we won't because we're like, I don't want to, I just got out of the shower. Just got out of the shower. I don't want to get in the jacuzzi. I think I'll have to get another shower right afterwards. And so there's times where we won't get in it at the one at our house, but the one up in truckier at the park city house, those ones are like, man, I'll get, I'll get nothing and feel, feel refreshed and my skin feels amazing. Speaking of park city, how far out is, I had somebody message me because we put up the site. What's the site to check out the house? Minepumpparkcity.com Minepumpparkcity.com. Is it getting all crazy booked? This whole month is. Yeah, okay. I got messaged by a couple of people. So it's first come, first serve basically. So we're not giving anybody special treatment. So if you want to get in.  Send somebody a watch. Yeah, yes, you want to send me a watch. Yeah, we'll book you out. We'll book you out. No problem. That's hilarious. Yeah, I think we have, we have like, not even a full week in May already, already booked out. This was actually, this last month was the first time we had a really slow month, which I think was because that's in park city, that's when they start to close down the ski resorts. Oh, I see. And so there was like a transition of the ski resorts getting closed, the season's kind of changing. So, but this month is starting to warm up there now. So yeah, this month is already cranking. Hey, I know you guys always tease me over this, but one of the amazing values in having such a big, I have a huge family, local, a lot of them are local. So if we throw a party and we want everybody to come, it's very easy to have 60, 70 people show up. Like very easy. That's how big my family is. But one of the incredible values of having a big family besides, you know, love and support and all that stuff is I have so many people that I can have test out supplements and products. For us.  Green juice. I had my aunt start using the Organified Green Juice. All right. She was showing me some other supplements that she's taking. I'm like, why are you taking this? She's like, oh, I wanna just feel healthier. That was what she said. I said, what do you mean by that? Oh, you know, better digestion, better energy. And I looked at the product and I said, well, I don't know if this ingredient is good. That's a little too stimulant for you. You said you had issues with sleep.  So it's wonderful. Cause I could just have all these family members. I could just give stuff to her and test out. So she loves it. She's like, so now, now this is what's cool about this, this is my aunt. That's a closer, I have an aunt. That is one of the best sales people in the family. Oh, I should get everybody else. Now here's the problem with that. They're all my family.  They're all like sad, you got more free. It's just sitting for free. They don't want the entire discount, you know? Do we all get a free product? Speaking of health, I wanted to address something that I, you know, I don't know if we've addressed this before and probably because it, for most people, this doesn't apply. And when we communicate on the show, we try to communicate to the average person. We've always said that strength is the best physical pursuit. And in some cases, this is not true. It is not true that strength is the best physical pursuit. Once you start to become pretty damn strong and advanced, once you're lifting a lot of weight, then trying to lift more weight isn't necessarily the best idea because the risk versus reward starts to flip. So when you're a beginner, risk versus reward, it's amazing, you get stronger, you get all these incredible benefits, so long as your form is good, the risk is really low. But when you're getting like really strong, if you keep pushing strength, you have a margin of error to where you're safe and you, or you become injured of like, you know, like 0.1 degree. When you get really strong, you should, you probably don't want to chase strength as much or any more because you're not going to get much reward for adding 10 pounds to your 500 pound squat, but the risk of pursuing that is so high. So I just want to say that. I'm glad you said that because we don't actually say that. We, we tend to- Because so few people- I know, and I know why we push that way, is more people need to hear the other message, but there's a ton of truth in that. And the other part to your point, the returns get lower and lower. That's what I mean. So- How much would your return go?  And then the reward, the payback that you get from it is so incremental that it's, whereas if you're somebody who has neglected, say, mobility for, you know, five years of training strength, the return that you may get on is, you may not see a new, technically a PR or add a bunch of weights to the bar, but the way you feel, the way you move, the better connected you are, the better range of motion that you have, like the return- Totally. The return on the other attributes that you get by pursuing that. Or let's say you never pursue anything like in the athletic endeavor where you're never doing anything explosive or working on deceleration or control or stability. Like if you never train that way, you're always chasing strength all the time. Man, there's a lot to be gained by switching the focus in that direction. Yeah, the only direction from there is like the artificial support system that you'll find with a lot of the training aids and like belts and knee sleeves and arm, you know, all these devices and things to really help keep that as your main focus when in fact like you could build that intrinsically but it does take work. And so that is, you know, the benefit of kind of stepping away for a bit and really, you know, reassessing like what I can do to build myself back up from within. That's it. All right, any shout outs? Does anybody have a shout out for today? So I do have a shout out. And I found this guy through Chris Williamson.  We have, I don't know what date we haven't scheduled but he's a great follow. His Instagram handle is attachment Adam and he's a relationship psychologist, right? So. Excellent information. I mean, you will get lost in his stuff. He's an expert on attachment theory, which is really good. Yeah. And his following is relatively small on Instagram. So he's like on the come up right now. So a real cool person to pay attention right now. I think he's gonna continue to explode. Very excited to have him in studio and connect with him. Hey, check this out. It's really hard to eat healthy when you're on the go, right?  Well, there's a company we work with called Paleo Valley. They make meat sticks that are grass-fed, high in protein, and also not dry. They're actually quite delicious. Go check them out. They have lots of other products as well. The meat sticks just happen to be one of our favorites. Go to paleo valley.com forward slash mind pump.  All right, back to the show. First question is from Hannah Beast. What is the connection between hip and knee pain and how to solve it? Oh, very strong connection between hip dysfunction and knee pain. Also ankle and foot dysfunction and knee pain. But let's start with, let's talk about the hip because that's the question. So the best way I can explain it is if you look at the knee, if you deconstruct the knee joint, it really only does two things. It flexes and extends, right? It bends and it straightens out. And it doesn't really rotate. There's a little bit of rotation, but there's no muscles that really control that. So it doesn't twist. It doesn't bend laterally. So I can't take my knee and bend it to the left or to the right. And I can't really bend it forward. There's a little bit of hyperextension, but that's it. So it just flexes and extends. But what happens when the hip, which does do all those things, the hip can flex and extend.  And the ankle. Yeah, and the ankle too, right? You can bring out your leg out to the side. It can bring the leg to the middle. It can rotate and twist. What if the muscles that control all those movements are too weak? What if you do a squat and your hip's inability to prevent your knee from twisting is not strong enough? Or to prevent your leg from pushing out is not strong enough? Well then what happens is the ligaments that are not supposed to do those things support the knee joint and keep it strong and steady. Over time, those ligaments can create problems. You can create injuries and inflammations because they are designed to stabilize the knee, but they're not designed to stabilize tons of weight over time or things that the hip is supposed to do. So if the hip can't do something, then the knee joint is gonna have to try and do it. And because it's not designed or we can evolve to necessarily support it in that way. They're bearing too much of the brunt of the force. That's right. And in fact, yeah, our body's designed to be able to handle that more effectively with the hip. And all that range of motion, like you said, to be able to turn and rotate and hit all those different angles. You're gonna look towards the hips and then you briefly mentioned the ankles as well too. That's a big factor when it comes to the knees. So the knees, rarely I've found with knee pain and with any kind of knee injury, unless it's like a real acute, yeah, like a blunt force trauma where you're in a game and something happens where you get a direct shot to the knee where we get like some kind of a tear there and the ligament, is it a factor where the knee is the culprit? Never in my experience. The only time that somebody has knee pain that isn't due to either hip or ankle issues was when they had an acute injury. So somebody. They never healed right or something. Yeah, that's the, that's the, and even then, by the way, when they had like a torn ACL or MCL, many times what lead to the tear or the injury was weakness in the hip or weakness in the ankles. That's why the knee gave out. So even in those situations where there was an acute injury, almost always is the hip and ankle involved. So it's kind of like a default for sure go to if you have any sort of chronic knee pain at all, that you start to address hip mobility and ankle mobility and then strengthening those in that and hopefully a new found range of motion that you will start to see some sort of alleviation in the pain in that area. Yeah, so if you want healthy knees, you need to have stable, strong, healthy hips, ankles and feet. When people have a bad knee or a knee that bothers them, they tend to place all the emphasis on working on the knee, but oftentimes that's not the problem. And so you end up focusing on the knee, looking at the knee, what's happening with the knee? Oh, it starts to feel better. Now it's not feeling better what's going on. It's cause the hip and the ankle and the foot were where that problem started. So to give another kind of something to support this, female athletes suffer from ACL tears a significantly higher rate than male athletes. This is a fact, any physio will tell you this, why? Because females have wider hips than males do or pelvis bones. So the angle from the hip to the knee is greater and that puts more stress on the ligaments of the knee. So female athletes, if you're a trainer and you work with female athletes, you know this, you have to place more emphasis on stabilization of the hips and ankle stabilization with female athletes and male athletes because the demands are much higher on their knee because that angle is harsher. Whereas a male athlete, it's much more straight than it is with a female athlete. By the way, when you get to the highest level of competition with female athletes, the ones that compete at pro level or Olympic levels, you'll notice that they have narrow hips because that's part of the reason why they were able to perform so well is they were just genetically had more narrow hips and had that straight angle and probably didn't suffer from as many of those issues.  Yeah, like boxy, you know, but that's just a selection, self-selection. Exactly, now to give another example, let's say I were to pick something up and bring it to my mouth. In order to do so, I would be using a little bit of wrist, finger, lots of elbow and a little bit of shoulder. Now imagine if I had to do that, but my elbow was fixed, okay? In order for me to even try, I would use way more shoulder and scapula, way more wrist and finger to try and reach my mouth. I wouldn't be able to, but my point is I'm overcompensating with these other joints to perform this action because my elbow can no longer do what it's supposed to. So when your hip and your ankle and your foot aren't doing what they're supposed to, the knee tries to do more than it's designed for or that it is capable of. And that's why people start to develop chronic knee problems. Next question is from Ali Pak. How can I get better depth for squats? I mean, the simple answer is to practice squatting deeper and work on the things that allow you to get deeper, ankle, mobility, stability of the hip, strength in the spine. That's general though, but you have to kind of get specific because it could be one or all of those things or even something else. For me, it was my ankles. And I think that's more common than not, right? Wouldn't you say it's ankle? It's rarely, usually ankle. It's rarely not ankles. It's rarely ever is it not ankle related or at least that's one of the major issues.  Put two 45 pound plates, put your heels on there. Yeah, we'll send you a squat deep. Yeah, and then can you sit all the way down? No problem. If you can sit all the way down, no problem with your heels elevated like that. That means it's an ankle mobility issue that's keeping you from that type of depth. Now, if you elevate your heels that much and you still can't sit your butt all the way back down on your calves, okay, well then maybe there is like a hip instability issue that's going on that we need to address, but more often than not ankle mobility is the number one reason why I can't get somebody to break parallel. Yeah, and if not, I mean, I have had some clients where they just have this natural sort of governing in place where they get to a certain range and then they've always trained that way to get that like parallel mark and nothing lower. So to treat this as a completely different exercise and not use the same weight, really reduce the amount of load, gradually incrementally make their way down and just focus on being able to summon more force and to be able to dig your way out of like each angle as you approach it. So it's a lot more of a gradual process than you'd think and to not like rush your way down to that depth. That's a great point. I mean, that speaks to what Sal was saying or just like potentially just practicing it more because I think I had kind of a combination of the two. I was taught to never break 90. I was taught to go right to 90 degrees. So even as a young trainer, I was training that way for a long time and then in addition to that, I didn't have the ankle mobility. So then I built strength up in that short and range of motion and then thinking that I'm just gonna do that same weight full depth is not happening. So yeah, first practice body weight. Can you get yourself all the way down in that position comfortably and then elevate the heels and see if that helps and it's more than likely one of those two things. This begs the question, why would I wanna go deeper with my squats? Well, first off, we're gonna refer to a safe depth or depth that you can control and that's different from person to person and you can improve upon this. So of course, don't go squat deeper than you have the control and stability for that's bad, okay? But why would you want to teach yourself to be able to squat deeper with good control and good stability? Because you build generally more muscle and generally you build more strength overall. So for most people, except for like specific, like sport specific type stuff, generally most people do squats because they wanna develop their lower body. They want nice wide range of strength. They wanna have no knee pain, no hip pain, no back pain. They wanna feel really good. Well, being able to do really deep squats with good form, good stability and good control will do that better than doing squats that aren't so deep. So the pursuit of getting deep squats and then the ability to do them, it just, it's way more valuable. A good deep squat is far more valuable than a good not so deep squat. So if you can't squat that deep because something is wrong with your technique or your form or your stability or mobility, work on those things because you're not getting all of the benefits of this tremendous exercise known as squats. Next question is from Josh Nickerson. What if I have high total T but low free T? Does that mean I have a lot in my body and I'm not utilizing all of it? If so, how do I fix it? This is interesting because, okay, so total testosterone in T is what he's referring to is testosterone. Total testosterone is the amount of just circulating testosterone you have in your body. Free testosterone is the testosterone that your body's able to utilize and they are two different things. You can have testosterone that is bound up to use the term that the hormone specialist will say by something called sex binding globulin hormone. And what happens is when it's binding it up, you just can't, your body just can't use it.  So we got all this food, we can't eat it. So we're still gonna starve. So it's like the scientific term for blue balls? No. Is that not right? It's a good connection there, no. It kind of sounds like it, doesn't it? It's all bound up. It's gotta get it to free, you gotta free it. Geez. I don't even think blue balls is real by the way. I think that's a myth made up by dudes. Sorry, sorry. Don't promote, sorry.  No, don't do that. So, okay, so it's like you have all this testosterone, but you can't use it. So you can literally, and there's lots of cases of this, where a man will get his testosterone levels checked, the doctor only texts total testosterone, and the doctor's like, your testosterone is fine. And the guy's like, man, I got all these. You get all the symptoms and everything else and it doesn't explain any of that. Yeah, all these low testosterone symptoms, like I'm low motivation, low veto, low energy, like I feel anxious. But the doctor said my total testosterone was 800, which is really high, like this doesn't make sense. It's because, or it could be because that testosterone is not able to be utilized. So this person obviously has this issue. So what does this mean? Can you fix it? There's some things you could do. The most, to my knowledge, the most common reasons for this is a potential nutrient deficiency, selenium boron, I believe is another one. If you don't have enough, I think you produce too much sex, binding, globulin hormone. I believe stress can play a role in this. If this is you, I definitely recommend you see a specialist that understands testosterone really well because just going on testosterone wouldn't necessarily help. You could actually get more side effects. And there are ways you can lower the amount of sex, binding, globulin hormone and raise free testosterone. I know Doug, in fact, I don't know. I should ask you if I should. No, that's fine. Go ahead. Put it all out there. He had a lot of erectile dysfunction. He didn't know. I was like, there's your mom, three balls. That's all it was. No, when we worked with, so we worked with a bunch of experts in this at mphormones.com and we all got blood tests. Doug's total T was high, but his free T was low in comparison because a lot of it was bound up. Yeah. And I think we've determined partly that stress has a lot to do with that. High cortisol levels. So cortisol actually affects your ability to free up that testosterone, from my understanding. And so like Dr. Cabral, for example, he had me take some supplements. I think DHEA was one of them. He has an actual supplement. It's a testosterone support supplement that I've taken. I haven't been tested here though, for like four or five months. And so I'd be interested to see where I'm at right now. Yeah. So lifestyle can affect this quite a bit. So. Sleep. I'd say sleep for sure. So if you go mphormones.com, they'll, you can sign up for like a full panel and they're experts. So they'll test everything, including total and free testosterone. And then they have ways of either medically or lifestyle wise of getting you the right ratio of total to free. Because again, you could literally have great total testosterone and have all the symptoms of low testosterone, which I mean, if you don't know this, can be so mysterious and frustrating. Cause like, I don't understand. I have high testosterone.  This doesn't make any sense. I thought I've heard you say too that androgen receptor density also makes a difference too. It does, but that doesn't have anything to do with this. And that is, that could be largely genetic. That wouldn't have anything to do with the uptake of the testosterone?  Yeah, so people with low testosterone, their bodies will increase the amount of androgen receptors to try to offset it. This is why I mean, I experienced this. So when I got tested, my testosterone was in the floor and when I went on testosterone for like a good three months, I felt like I was a maniac. Because it's probably uptake. I had so many androgen receptors. Yeah, that I was like, I was like a 14 year old boy. It was prime. It was too much, right? But now they've regulated and kind of balanced out. So, but no, this is different than that. Next question is from Johnny John John 88. My girlfriend avoids doing chest workouts as she thinks that it will make her boobs get smaller. Is this really true? False. Oh no. You can't spot reduce.  Not only that, it'll actually, it'll actually make your boobs sit up higher. It lifts them. Yeah, yep. You build the upper chest muscles. So they're not, they're not loose and saggy for a lack of a better term. And they're tight and further. Yeah, it'll, it'll set them up. So anytime I had, I'd have girls that I was training that were afraid of this. That's how I'd explain to them that always got them to like switch gears on that. Like, okay, we could do some chess. You know what I'm saying?  Because yeah, boobs are high in body fat, right? So if you lose a significant amount of body fat, then yeah, the boobs are gonna shrink a little bit but doing chess specifically is not going to do that. And in fact, will actually make the breasts sit up more upright. To that, do you know that there was a study? I might have brought this up on the show a long time ago that wearing, I'm not trying to convince everybody of doing this by the way, but wearing bras all the time actually can cause your boobs to sag more. Because it's like a cast. Yes, because it's holding the boobs up and the muscles and ligaments and things that support the breast weaken cause they're no longer needed to do it. Now I imagine that the- So they actually become- I imagine the studies on that though are probably women who don't train at all, right? Because if you don't train at all and you put a cast on them by, you know, IE wear versus a woman who trains- Oh, I'm sure that offsets it, yeah. Right, probably offsets that.   Like you're going to be, you know, miles ahead of most. Yeah, but you can't spot reduce. So this is old fear. I used to hear this all. I don't hear as much anymore.  Same thing with the chest. So look, if you like Mind Pump, head over to mindpumpfree.com and check out all of our free fitness guides. You can also find all of us on social media. So Justin is on Instagram at Mind Pump, Justin. I'm on Instagram at Mind Pump DeStefano and Adam is on Instagram at Mind Pump Adam. 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 work part. Yeah, 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.


as you do, and it breathes. Germ could only talk what a story it would tell. But Germs don't talk. No, but suppose he could. Suppose I could invent in my laboratory a special radio that could hear what he might have to say. That's an idea, all right? Tell us about yourself. Myself.  But I remember when I was a youngster, I lived in the lung of a nice lady, Aunt Matilda. She never seemed very sick, but she did have a cough. Never thought much about it, though. Didn't she have a little nephew? What's his name? Dear Aunt Matilda's food for him. To be sure it wasn't too hot into little ends' lungs. Watch, professor, once in Edgar's mouth, of course I made my way into his lungs. That was a nice place. So war, of course I was lonesome, Sorter. So I got busy. You know, we Germs raise big families, and pass too. All we need is a dog. Can you netting about all this? I guess he didn't even feel sick. But soon the cells in Edgar's... That's how the human body protects itself. The cells of which it is made lack up the germ, so they cannot scatter elsewhere in the body. So there was what we scientists call a tumor center, the germ, on TV, what happened next.