You're listening to the number one fitness health and entertainment podcast, this is Mind Pump. Now in today's episode, we answer fitness and health questions at the back half of the episode. These are questions asked by our audience. But the way we open the episode is with current event, talk, talk about our lives. We mention our sponsors, we have a lot of fun. That's the first 44 minutes of this episode. I'm gonna tell you the entire breakdown of the episode. So if you wanna fast forward to your favorite part, you totally can.  Stick around for the ride. Just start from the beginning and go to the end. All right, so we open up by talking about, well, actually we start singing a song, Lollipop, like they did on the movie Stand By Me, showing our age a little bit. Which sounds like Lollipop, that's one of our sponsors. Lollipop makes sodas that have no sugar. No sugar in the sodas and they're gut healthy, gut healthy ingredients for your belly. Help you with digesting with prebiotics and other compounds that help soothe, nourish, and support gut health. This stuff is delicious, by the way. There's like a strawberry cream flavor, that one's one of my favorites.  Go check them out. Go to drinkollipop.com, that's the word drink.  Then we talk about heart rate and sleep.  Yeah, for men. Then we talk about electronics and parenting. A lot of cool parenting talk. We're all fathers and we love the fact that we have children so we have some good conversation there. Then we talk about the antitrust stuff that's happening with Facebook. Uh-oh, Facebook, your days might be numbered. Zuckerberg, sweating. Now that reminded me to talk about our other sponsor Organifi. Organifi started their company by advertising on Facebook. Now this company makes organic supplements. Their most popular seller is their green juice. It's powdered green superfoods that you mix with water, tastes good, gives you some nutrients. It's great if you miss your vegetables but they also have protein powders and other products. Everything again is organic and plant based.  Ooh yeah. Go check them out, Organifi.com, that's O-R-G-A-N-I-F-I dot com use the code Mind Pump for that 20% off. Then we got into answering the questions. The first question that we answered was, what exercises would be best to grow the glutes, that's the butt, without building the quads? So this person wants a nice butt, but not massive quads. Next question, this person wants to know when they should or shouldn't increase intensity in their workouts, that's a good question. The third question was, do we think intermittent fasting can be done long term? And the final question, this person wants to know how long it took all of us to fall in love with the journey and not the destination, that's the secret by the way, to long term success in fitness. Fall in love with it. Also this month we did something a little different. We put together three workout package bundles for three different types of people. So a package bundle includes multiple maps, workout programs. Each one of the bundles I'm about to go over is about nine months of exercise programming, meaning every workout day is planned out for you for a full nine months or more. In fact, some of these are a little longer than that. Now here are the three bundles. The first one is the new to weightlifting bundle. This is great for beginners. The next one is the body transformation bundle. This one's good for people who are intermediate level. And the final bundle is the new year extreme intensity bundle. That one's for those of you with advanced experience. Extreme. With fitness. By the way, all of these bundles come with one year free access to the Mind Pump Private Forum. You can go on there, ask questions about your workout, ask questions about your form, you can post funny memes, you can get in great arguments. It's a great community. It's a lot of fun. It's true. It's a lot of fun. You can find out more about all these bundles or sign up at mapsdecember.com. That's the word maps M-A-P-S December.com. By the way, all these bundles come with a 30-day money back guarantee. So you really have nothing to lose except for some of that belly fat. Allie pop, allie pop. Oh, la, la, la, la, la, la, la, la, la, la, la, allie pop, allie pop. Oh, you can do it. Yeah, I didn't know you could do that. You can make mouth noises too. I didn't know I could do it either. I haven't done it. Is that your first time doing that? You said I was a kid, you know what I'm saying? I remember doing that as a kid, right? That you guys... And you got the cheeks for it. I do. Wow, that's pretty good. Oh, all you do from the outside. That's pretty good. Oh, you go in? Yeah. You're supposed to go in. Oh. Oh, wow. Yeah, his sound is... His sound, I'm not even gonna do it. Yeah. I thought it was outside. That's pretty good. You did it wrong the whole time. You just do it unconventionally. I love it. Yeah, it's totally good for a move. I didn't know that. Oh, that's weird. Is that how the kids do it on the show? Yeah, do it through the mouth. On what show? It's from the movie... What you call it, isn't it? From Standby. No, we're talking about... I mean, didn't they do it in that? Oli Pop?  Oli Pop. It's Lollipop. They're singing it in that movie, and I think the kids do it, right? That's where that came from, or at least that's where I think I remember getting it from. That movie was great. I haven't seen it in so long. Look at Standby. I only remember that Lollipop was the Lollipop Guild. Oh, that's from Wizard of Oz. Do Standby.  Except they do it with the in the mouth. Adam's doing it the wrong way. I didn't know that, so let me see. Maybe I was doing it the right way, Justin. I didn't even know there was another way to do it. No, that's why I mean it's like mind boggling. Interesting.  But sometimes it's just so much more than that. So much more. That was supposed to be a commercial for Oli Pop, Adam. It was. I know I derailed that with your skills.  I've been drinking those things like crazy.  So it's like a candy soda. I've moved from favorites. So it used to be when we first started working with them, it was the vintage cola and the root beer. The root beer. Those are my two leaves. The strawberry, vanilla, and then the what's the... Get out of here. The root beer's amazing. No, root beer's number one. Okay, they're good, but I like the strawberry, vanilla, and the orange cream or whatever. Oh, you like the orange cream one? Yeah. That one's like okay for me. That's the one that Doug and I fight over. You guys can have that. The strawberry, vanilla, I think we probably all agree is one of the better ones. That's probably one of the best. If we all agree that's up there, that's probably my number two. Root beer's number one, though, dude. Well, the stuff in there is legit. Even the cherry, vanilla one, I think that was the newer flavor. I like that one. That one's good, too. What flavor would you like to see? Ooh. Yeah, did you guys... Okay, so let me ask you this. When you were kids... Ginger beer. Were you guys fans of soda, but in the sense that you would try and find orange cream or grape or were you guys traditionalists? I was more drawn to the Fanta, kind of like fruit, real crazy sugary flavors, dude. Yeah, mainly over the summer, for some reason. The orange crush and all that kind of stuff really got me back in. You know what, you're right, Adam. What? It was on standby me. Of course. This is the second time you've been right this year. I know. No, it's... We're celebrating. This last week bra. Well, bra. Hold on a second. We're in December. Two times. Check yourself. They just so happened to happen next to each other, but for the whole year it's two. No, no, no, no. So, Adam's been wrong. There's somebody out there. What's happening? There's somebody out there keeping track. So, when I was a kid, tell me we're watching the intro thing right now. Which kid people said that I look like? So, obviously not all those two. There's four blondes. I'm probably the chunky one. So, there's Justin on the right. Yeah, for sure. Oh, yeah, see? He threw the mouth. Okay, you're right. You're totally wrong. Well, whoa, whoa, whoa. You didn't even know it was in that movie. I just knew how the pop. That's where that came from. Okay, so you know the kid with the glasses? Whatever? Yeah. He just hate that. Oh, he looked like the kid from whatever. Really? No wonder I was insecure about my body. Every skinny kid on TV. Did you wear glasses growing up? I didn't. I did not. Okay. Yeah, but I did when I was older, a little older. And then I got laser eye surgery. Oh, yeah? Oh, yeah, what? How old were you when you were wearing glasses? That scares me. Was it in high school at all? I started wearing, no. I started wearing glasses only when I would drive, probably when I was in my early 20s. Oh, wow, so you got the Lasik later? I got Lasik at the age, I wanna say I was 28, 28 years old, because by that point I was wearing when I drove, I probably should have worn them all the time. And then when I was doing jiu-jitsu, I was like, you know, I wanna have better vision, can't wear glasses while doing it. I researched Lasik or whatever and I did that.  Well, yeah, I mean, lasers in your eyeballs? Like, you gotta watch them do that? Like, I don't know. It freaks me out. It was the easiest thing ever. Yeah. It was the easiest thing ever. You go in, I go in. I've watched too much sci-fi.  You don't actually get lasers in your eyes. That's just what my brain goes to. It's like the beginning of a comic book, you know? Laser eye accident, turned them into laser eye man. So I'm cyclops. Just whoosh. Yeah, yeah. No, I went in and so this was a while ago, right? So I'm 28 maybe. And they, you know, sign up for it, whatever. And they say, would you like a Valium? So I'm like, okay. I'll take a, I was nervous, but I'll take a Valium. Then they lay you down. They offer that for that, huh? That's interesting. Hooked it up. Dude, that's like laughing gas when you go to the dentist. I've never had laughing gas. Oh, it's fun. Really? Is it a good time? Good time. Why? You've never had anything done to your teeth? First of all, I've never had a cavity, but I guess you're right. No, I've never had. I've never had a cavity. You've never had a cavity? But I've had teeth work done. I'll give you back your health ambassador sash. Yeah, wait, hold on. You just earned it. What was your teeth work then? Well, I had braces. Yeah, I've had braces. They also did the, you know, they shave down my teeth so they're more level and stuff. You've had that done. Okay. What else have I had done? Do they have to stretch out your palate and all that stuff? No. You had enough room? Yeah. Yeah, okay. So anyway, I go there. I got a big mouth. Big, huge. Picking a big mouth. Keep it open. Hold on, I'm telling my story. Oh, sorry, sorry. So I go in, they give me the value. It was a terrible story. That's why I was changing it. They put the eyedrops in. You're close. Listen, it's like 30 seconds, bro. They open your eye with the machine thing and they hold it open. It's like bup, bup, bup, bup, bup, bup, bup, bup. And it's done. That's it? That's it? You don't feel anything? It's like 30. Don't you have to go in like darkness for a while? No, but actually you can see them kind of peel off a little bit of your cornea. So you're like looking and everything's blurry. That freaks me out. Put it back down and then immediately you see better. Immediately. Well, yeah. It's weird. The payoff's great. Weird, all right, go ahead, sorry. Well, no, I have a, so I'm gonna tell something else right now, or ask you something else right now, that's a terrible transition, but I don't want to forget it. I was just watching Max was doing this interview and they were talking about sex and heart rate with sleep, like. So I guess the number one indicator for good sleep that night is where your heart rate is going into bed. Did you know that? So if it's high, then it's hard to sleep? Yeah, which of course anxiety and things like that elevate the heart rate, right? So that's the number one indicator that they have that they, we've drawn the most studies and conclusions to that as affects that is heart rate. So here's another interesting fact that I didn't know that, and I forget, so go look at Max's page he posted this. Lugavir? Yeah, Lugavir. So afternoon delights is the move. Well listen, so. Is that what you call it? So afternoon delights. So here's something weird in the why then why is it after we have sex that you want to fall asleep right away as a man. So there's a hormone that's released that pairs with testosterone that it works like a sedative and it's the opposite when it pairs with estrogen it makes it like a wide awake. So men having sex before bed is actually advantageous but for women it's the opposite. Wow. Yeah, did you know that? Wow. I thought that was interesting. I didn't know that. Yeah, I wonder why that would be programmed. So will you go to sleep? She's awake and she's still. Yeah, I would love to hear what your thoughts are evolutionary, why that would happen. I mean, who knows? It could be a lot of different things. It could be that the guys, the people who talk about how humans originally were having sex with everybody in the tribe. So she could go bounce around from like 10 to 10?  Next 10, next 10, see you tomorrow. It's your turn. No, I think, okay, so the theory is this.   Right. Right. Take that, gorillas. So we have like big penises and then the shape of our penis, right? The head and the foreskin and all that stuff. The theory is that it was, we evolved to displace semen and replace it with our own. So it's like she had sex with- So it's like a plunger. Yes, so she did it with this dude. He's asleep. Now it's my turn. And the guys with the bigger penises who plunged the best, obviously they're- That is a crazy theory to me. That's the theory. That's the prevailing theory? I don't know if it's prevailing. Look up prevailing theory for penises, Doug. Yeah, look up big prevailing theories. My search is getting very interesting now. It's very tainted now. A part of it does it just- Look up big penises. Yeah, yeah, yeah. Watch out for those plumbers. That's what I'm gonna know. Yeah, look up plunging penises. That's it, yeah. But that's it. Hey, don't act like you- Hey, why is it already, guess what you're about to type before you finish it? You know what I'm saying? Uh-huh. He hasn't finished typing anymore. Oh, what are you saying? I'm just gonna show type P. Whoa, what's going on? Anyway, no, that is very interesting. Yeah, isn't that? Max posted that this morning and I was just watching. Well, I mean, women can have multiple orgasms. I mean, there's more evidence for that theory, right? Guy has an orgasm, he's done for at least, you know- Well, now you know why though. I didn't know why we felt that way afterwards. So there's actually something that gets released that actually pairs with testosterone that makes you feel sleepy and it works like a sedative. So where, and the opposite happens when it's paired with estrogen. I did not know that. And I thought that was a really fascinating fact. Yeah.  You could tell he was all embarrassed to tell a story, but he told it anyways.   And so he forever was a spoon.  But that's, he brought that up and that's how this came about. And then the guy, I don't know who he was interviewing but he was explaining why that was. Why would you say that, Max? No, he called himself out. Like if you listen to it, he called himself out. He goes, you know, I was a young kid and of course you should never listen. I love that guy. He's the most eligible bachelor in the world. Is he eligible right now? I thought he's dating. Isn't he dating someone? He doesn't, I don't know if he is. He keeps it a secret. But good looking, smart, successful guy. I mean, the guy's very popular. I thought he was. I had a dad question for you, Sal. And Justin, you could actually hop in too.  Oh, good. Yeah, right. It's more related because you are, you're doing that again, right? So, and you- Oh, new baby stuff, yeah. Yeah, I just wanted to hear that, are there things right now that either already have came up that you're doing differently or things that you've already thought about that you're going to do different with your son now? That's a good question. I'm way more present and aware than I was with my first two. Yeah, you said that before. What I'm looking for is this, is the 20 year old version, Sal, the way he raised his kids, decisions you made, whether it be, and it could be anything. It could be from electronics to diet related to whatever, like that the 20 year old you did it a certain way, that you know the 40 year old you is going to do it a different way. I'd have to think about that. I mean, the biggest thing that pops in my head now that's going to be very different is this one is going to be homeschooled. So that's a different one. So education is going to be very different. Whereas my kids do traditional education, we're going to homeschool. And that's for sure. That's for sure. And a lot of it has to do with the fact that Jessica's on board. This was something I'd thought about doing before, but at the time my wife wasn't on board. And you can imagine, one of the parents is going to have to be quite involved if you decide to do homeschooling. Yeah. So that's a big one. I mean, I can't think of any, the present thing is what's popping up most for me because it's like, I'm much more like I'm feeding them more. I'm changing more diapers. I'm burping them more. I'm hanging around more with the whole process. I'm more involved with all of it. Whereas before I worked so much that after the week and a half off that I had, I was back at work 12 hours a day. So I didn't, I wasn't a part of the whole thing really as much. So it's like, Oh man, this is really tough. And you know, I'm starting to realize, well, that's because I'm way more involved. I see how hard it was. Whereas before I was eight a.m. to eight p.m., nine p.m. I was at work. So I'd come home and be like, Hey, what's going on? Yeah, I'm easy. I think I was looking for things that are like, I don't know, either related to your own issues and insecurities that you probably had in your 20s that you don't have now in your 40s or that you're aware of, I guess now and how you were, how you said, what may you, the way you acted or said or raise your kids, it came up, it came up for me because someone brought up like Max and his bare feet, right? Like my son literally has not worn, like he wore shoes in Tahoe when it's winter time now and cold and outside, other than that, like no shoes ever, ever anywhere we go.  Oh, you would have had so many different designer shoes. Oh, he would, I would have had, and honestly, I thought about that as a young man before I even had a kid, I thought, Oh man, I can't wait to have a kid because I'm going to put them in all these Jordan sneakers and this and that he's going to have a little cabbage bag. Yeah. And so that's obviously way different now, of course, because of my understanding of the importance of him being barefoot now. So that was one, the other one was, you know, in my mid 20s, I was still going through my insecurities and fears of not having money as a young kid to, now I had it and I was spending it and showing it off all the time. I would, that would have bled into him, right?  But I'm aware of that stuff. So I'm the, now I'm the complete opposite, right? He's barefoot, he has no, I've never bought him a pair of shoes and I'm not going over, I'm the one who wants to get him cardboard boxes for Christmas. Like, so I'm the opposite there. Are there things like that, that you think about that you were, you know? You know, I was, I was in my 20s, but by that time, I had been married already. I had already a house. So, and I was well aware, I was aware enough, I should say, of my own issues, not necessarily aware enough to be good about him with myself, but aware enough not to put them on my kids. Does that make sense? So like, seeing my kids, you know, play soccer or do something and not do well at it. You know, maybe in my teens, I would have felt real insecure about that because I was something I had issues with. But then as a father, it was like, whatever. Well, here's an example that I think of that I know you dealt with a challenge with your teenagers versus your little one now that maybe you'll do differently, like the introduction to electronics and, you know, physical play and activity. I mean, was that something that you were adamant about when they were younger? And are you going to be different about that today or now with Aurelius? The big difference has to do with the fact that I have more time and I'm going to be there more. But remember, electronics weren't a big thing for kids when my kids were his age. It only really started to become a thing in the last four years, three, four years. So maybe my daughter, because she's 11, but my son's 15, when he was really young, he didn't have, there weren't electronics, like there weren't iPads and stuff for kids. We watched TV and stuff together. That's a big one. I'll tell you what, we watched a lot more TV with my older kids than we do with my younger kid. And a lot of that has to do with Jessica. She does not a big fan of TV being on. And I grew up as a kid watching TV all the time. And when I had my other kids, we were watching TV and it wasn't big. In fact, we still bond that way. My older kids and I love to sit down and watch a movie together. Jessica hates watching movies and TV too much and she doesn't like the TV to be on during the day. So that's already a big difference. The TV's off quite a bit.  Now you can play this game too, Justin. I know you don't have, are there things that you recognize now, like you've seen them older that you go, oh man, if I had another one right now, I would do this, this, not different? Yeah, I mean, I was trying to kind of think about all that kind of stuff because I've actually thought about this and that's why I'm getting a vasectomy, so. I don't want to go through all that. That's what I do differently. Yeah, that's what I do differently. I pull out.  Of course, that's a big. So yeah, I think you're really good with your kids with that. Yeah, well, that's the thing and I don't, I think I've taken a lot of the challenges and been able to be flexible enough to then start recognizing that's gonna be an issue and how do I adjust this and sort of pivot and so it's like, we've had things like TV was a big thing for a while and then we realized we're doing that too much and so I don't know. I think we're just constantly evaluating all these things, Courtney and I both and she helps me to recognize all these things, especially me being on the phone too much and stuff. I think that would be an issue now for me personally more than anybody, having a new kid would be them seeing me on the phone and being so connected and pulled to that all the time. It's such a new thing too, for us, right? In our generation, it's like really, it's what the last five years where you're really glued to your phone. Yeah, and two, I think now, because of where we're at business-wise in what we've carved out in terms of priorities, of like family, but also business and being able to weave that and balance that together, I've been able to kind of start really thinking about like how to really make more quality family time and we started doing game nights and we started to make plans for the outside in the backyard and make it like somewhere where their friends are gonna wanna come and they're gonna wanna do activities outside. So I have to like engineer that, you know?  Dig holes and just find bugs or stuff like that. Like that's all I used to do as a kid and so I'm trying to like find ways to figure out how to engineer that so they'll be drawn to it more and then their friends will come over because the interesting part is a lot of the kids in their circle, I know which ones are prone, more prone to like the electronics, the video games and which ones actually still do physical things outside and I'm always like, you know. Encouraging them. Encouraging the ones, you know, I'm like bringing the ones over that I know are like a little more active and whatnot because there's this one kid and I'm not gonna put him on blast, but he's just, he's been over to multiple people's houses and they do like these sleepovers, whatever.  So he comes, all he wants to do. So this kid comes over to other, brings his stuff over there just to sit there and play with them on the screen. But that's a thing. That is a thing.  But I don't get it. So if he's got his own Chromebook and he's coming over to a friend's house, how do your kids interact with that? Is there a way that they all play together? Yeah, that's the thing is they all connect. And it's so silly, right? Cause you could do that. You could connect online and just state your house. It's like, why not just state your house? You know, save it for that. Like you're interacting right now physically. Go do something. Go do something. Yeah. It's hard to compress. And the games are so good. It's hard to compete with. I get that. You know, and it is, it's really, it really draws them in and it's immersive. It's gotta be such a hard balance as a dad, right? To be able to, like, cause they're having fun too. Like I would feel awful sometimes, like it's cause it's like maybe like a weekend or they're like you're having friends over and then I'm over here policing how they do their fun. Like, yeah, if they're really enjoying that. And I mean, that's gotta be difficult. It's interesting you bring this up. There was actually a study I just read about electronic use in adolescence and they did this big study and they found that parents that were strict about electronics versus parents that were lenient, it did not have an effect on whether or not they grew up to be, to use more or less electronics as adults. Interesting. Yeah, this was a new study. Yeah, I had no, I had no parameters, right? And I used to, we were kind of crazy dude. I mean, I remember like gaming through the night, like no breaks. Like it was a, in fact, that was a thing. Like it was a thing all the way till I was in high school. We were in junior high elementary, everything, right? We had all the, I always had the gaming console on the weekends, my friends would come over and we were not told we couldn't play video games literally from Friday till Sunday, nonstop. And there was times we did, but what I do remember about us is we would naturally burn ourselves out and we would wanna go like, we would sometimes we would be playing and it's like, oh my God, let's just, let's go play ball. Let's go outside and shoot the ball or go play football. Let me put this out there and pose. This is a question. There used to be endings.  Like they can just respawn. They can just play like indefinitely. Like the game just doesn't stop. They keep creating new stuff. I wonder what a difference that makes it being an open loop like that versus. Again, I read this study, it was very interesting. And the parents that were more strict did not, it was a recent study. It did not result in the kids growing up and then using less electronics as adults. Look, I had a client, I had these clients that I worked with and I know this is one example, but they homeschooled their kid. In fact, this is how I learned about the whole homeschool community and stuff. And their son, they had this kind of, what do they call it, free range education or free, I don't remember the term. It's this form of homeschooling where the kid literally leads the education and it's kind of scary. So I used to ask them. Similar to like the Greenfield does, right? And I used to ask them, I say, well, what if your kid just wants to play video games all day? I'm like, well, that's what he does then. And we help, we try to find games that are whatever. But that's kind of crazy. Anyway, this kid used to play computer games all the time, all the time. I mean, it was 14, 15, 16, that's all he did. Now I'm still in touch with this kid, okay? Because I know the family very well and I train them.  Like he's not really doing that anymore. And my worry was always like, oh man, what's this gonna be like when he grows up? But it didn't turn into a problem. He made a lot of friends playing video games. They all did it together. Now he started a business with some of them. They have a great, they have a podcast. I was on his podcast recently. So I mean, that's one example. But we may be overfearful of a new thing. You know what I mean? I mean, that may be the case. And I've also tried to foster their interest by having them create. And so- Dude, Minecraft, that's all it is. Yeah, so those are the games that they're allowed to play the most. And also there's ways that they can actually build these things in terms of like actual game and learn code and so- That's what Roblox is, right? Yeah, Roblox. So they're actually really immersive in that. And so again, yeah, there may be a lot of fear around what that's gonna translate to later on and what they're gonna grow up wanting to do. But I'm not afraid of them really wanting to be like a game engineer or like something like that or like create things within that structure. I just also I'm very concerned about them getting sunlight and getting exercise. That's the one. And so my priorities lie in that way more than electronics. So really for me, it's a totem pole and my priorities I stack. And so that's what I'm cognizant of the most. And I try to foster that within the environment. Yeah, so that's the big thing for me is in the moment, like you're not active, you're not moving, you're pale, you need some sunlight, that kind of stuff. Yeah, I pulled up the study. So this was University of Colorado at Boulder did it. The title of the study, you can find it in sciencedaily.com. Parental restrictions on tech use have little lasting effect into adulthood. And it says, a new study of more than 1200 individuals found that time- Made by Google. Found that time spent with digital technology during adolescence has little impact on long-term use, suggesting that worries about widespread tech addiction may be overblown. Parental limits on youth tech use had no lasting impact on use in adults. I gotta imagine it's not that much different than the generation of parents that watched the transition from radio to television. You know, imagine the first- It used to be, what's it called the boob tube? Right, it used to fry your brain. Yes. Why was it called the boob tube? Because the term boob back then meant like dummy. Like you're on the tee. Like dummy.   Not boobies. I just- Just a booby. Yeah, I don't get it. I don't understand. It does pull it up. Pull up boob. Dummy. Yeah, no, so I'm sure they felt the same way too, right?  Right. And I'm sure there was a lot of people. I mean, that's our parents' generation.  Yeah. Elvis, Elvis, the way you danced. Oh, just shaking his hips, yeah. Used to freak everybody out, you know. And I think sometimes we do are a little, okay, here's the reality. Kids today do less drugs or having less unprotected sex. I still think it's a big responsibility of the parent to instill, you know, the core values and then let them grow up to decide for themselves. So obviously, you know, there's not like super commanding, like, no, you can't ever experience this. You can't play these things. Like, it's not like, you know, I'm making sure like nobody's having fun. Right, right. It's more just like, here's what I value the most and I want you to carry that with you.  So I think I see that and I still stand by what I said probably years ago in this podcast was talking about the posture thing. So there definitely is, and I see that. Oh, I already see, yeah, forward head. I'll work on that with my kids. When I bring them, when I train them, when they're with me, I make a special focus on that because I can already see it now. Right, so especially now. The wall test I do with my kids. To me, that is still one of the, there's not a lot of research around that right now. There's not, we're talking about addiction and oh, so yeah, they grow through all that but if you are looking at your, looking down on your phone or on your, you know, your iPad or on the phone or on video games every single day like that for hours and hours, you will shape the body and form the body and that, and at that young of an age which we haven't seen that, I do think that that is something that we're not quite fully aware of that people are become more aware of over the next decade. I would say one of the hallmarks of a parent that cares is you're constantly worried are you doing the right thing? Am I being a good parent? We're more worried than them, 100%.  But you know, when you look at the actual studies, the most important thing that you can provide your child that will ensure, not ensure, but will give them a higher chance of success in the future. Number one is love, a loving environment. In fact, you can have loving environment, as long as the parents are loving and stable, a lot of shit could be wrong and that tends to produce good outcomes. Discipline is the second one. So, and what I mean, what they mean by discipline when you look at the studies is structure. Is there a structure, are things dependable? Do I know when my dad's gonna be home? Do I know when my mom's gonna be home? Do I know how they're gonna behave and act? Do I? It's consistent. Whatever your structure is, as long as it's consistent, combine that with love, you have a good, you have a good environment. The worst outcomes were a super high discipline, high structure, no love household. So the ones where like the dad is like, no, you do this, you clean your room, call me sir, whatever, no love, no compassion, that results in bad outcomes from what I've read where kids turned out pretty bad. Now, what happens though when the dad's like that but then the mom is very loving on the other, on the back? I'm sure it balances that out. Yeah, so I'm sure that is, cause there's probably some strict, one strict parent, you see that sometimes, right? With couples where you have one that's like overly abrasive, strict and hard, but then the other one is like incredibly loving and compassionate and- Well, I mean, I look at like my wife, she grew up so different from me, like so different from me. But the one thing that is in common is that both of our families were very loving, both families, very, very loving. So when I, their family is very loving, very supportive, when you meet them and you see them with the kids, they're very good with the kids. Same thing with my family. Everything else about our lives was totally different growing up. But that one thing in common and the outcomes were like I said, my wife is a, she's a great, great person. Now, because of that, have you encountered any hurdles yet? I know Aurelius is so young and so are there things yet that you have, you guys have encountered where you would do it different than her and you guys have kind of gone like, and battled a little bit over something? Some things. I mean, he's so young right now. I'm sure she probably makes the call. Believe it or not. So she had very little comparison to my house. Her, the structure was so different and there was far less discipline, I guess, if you were to say. Although they were consistent. It wasn't like they had bedtimes, they had to do certain things or whatever, whereas my house was a little bit more structured. But she, believe it or not, is more structured than I am. She's more of the, this is the time that we do this and you need to go to bed by this time and this is how much time you have electronics and I tend to be a little looser, which is interesting considering. Now, because of that, does it ever cause Rift where you kind of like, hey, come on, relax, let them do it.  Rift was more with my older kids, mainly because it's challenging to have somebody discipline your kids when they're not the biological parent. It brings up weird things. And then also it's raising kids in 50% custody is very strange. Like they're with me for a week, they're gone for a week. Stuff that they do with their mom, the structure is different than it is with me and there's a lot of challenges around that. Oh, I can imagine, I mean, because one, it's important that even though you guys are divorced, you stay united. So, and then they come back and they've done, they have behaviors that you don't approve of at your house. And so how do you not bash mom but correct their behavior at the same time? That's gotta be such a fine dance.  So I don't want to upset you.  And it's really, really a weird challenging thing to do. So the riffs were there. That's where a lot of the riffs were. Now, have you found, do you feel like you have, because it's been a while now, have you found your stride in that? Like do you- We're getting there. We're totally getting it. You know what's funny? So recently, I wish I did this earlier. This was bonehead move. I should have done this earlier. But recently I've bought in books on what they call blended families. And in these books, they say it takes blended families on average five to seven years to hit their stride. Damn. Yeah. That's a long time. I wish I knew that because three years in, I'm like losing my hair because I'm like, why isn't this- Why isn't it working? We're fighting over this stuff. And she's upset about this. And I get upset at her and then whatever. And then we read the books and we're like, oh, okay, it takes a little while. It takes about five to seven years to hit your stride. Wow, that's a long time. I did not know that. For things that really feel smooth or whatever. And it's about right. We're moving into the fifth year and it's now getting into that kind of rhythm. I know, I know. Do you guys see the anti-trust stuff that's going on with Facebook right now? No, you were saying this morning, wasn't you? They're trying to break it up. Really? What do you mean break it up? Break up the company. So they have, I mean, if they have Facebook, was it Messenger and Instagram? Oh, like all the customers around? Yeah, just getting too powerful. Lookup, Facebook, trying to break up Facebook, anti-trust. It'll be obviously the first stuff. Well, as a matter of time before this happened, once you piss off both political parties, and then the political parties convince the public that they're the reason why the reason why it shifted one way or the other, then that's it. Now you've got, now nobody's in your corner and the government's gonna come after you. So wow, look at that. Breaking anti-trust laws. All right, well, let's see what happens. I called, I said recently, the era of like free and open social media is over. And this is gonna be the- You saw, I see Candace Evans is going after him too. His fact checkers. Yeah, how does that work? They shut down one of her articles and said that she lied, I remember what it was, and she wasn't lying in this particular one. And so she picked that one and took them to court and won. Oh, she did. She won, she won against the- Oh, I didn't know that. Oh, why didn't you bring that up? So I briefly was, I saw it like, I don't know a month or two ago when she first like made the announcement and that she's coming after him. And I saw that he was trying to deflect a little bit, but I didn't know that they already went to court. Well, the fact checking thing, wasn't that all like programmed algorithms that would pick up a certain language and that's what would flag it? I'm not sure about that. Yeah. Yeah, I'm not sure. I don't know. There's actually people that would like screen it. I tell you what, I enjoy watching Zuckerberg talk to Congress. I like watching Squirm. Oh, he looks like a robot. He is, I mean- He does not look human. I feel- He's an alien. So I'm on the other, I feel a little bad for the guy, dude. I really do. You feel bad for him? I do actually, I really do. I think that- I think he'll cry himself in, you know, billions and gajillions of dollars. Why never? So that's, I can't stand that too. Like, it's not fair just cause guys got lots of money that we pick on someone like that, right? Here's the thing. And we love to do this, right? We love to tear somebody down that's made this point.  Exactly. And then it turned into a massive, massive business. And he's got, imagine the amount, how many employees, do you know how many employees Doug, that Facebook has? Imagine, okay, we've had this conversation- But you can also walk away from it. We've had this conversation off air of the challenge that we have of scaling something to the size that we have, which is nothing, okay? Spec a grain of sand compared to- Yeah, we're the spare change in the couch of Facebook. Yes, right? So we talked about the challenge of that as owners scaling and then also being these great leaders- 45,000 employees full-time. 45,000 employees, okay?  Imagine the level of stress that would cause. Imagine, you guys, we've got 44,000, okay? We know, let's pretend that we're really in touch with 942 of our people. 44,000 people working for us that are turning the screws on our business. I am responsible for it because I own the company and I run it and I can't get to them all. Like, imagine that. Oh, yeah. And then you have board meetings of all the investors and everybody else that want it to go a certain way. Plus, you have to have perpetual growth. So there's always that year after year, you have all this excess of pressure. But yeah, I get it. I mean, that's the thing. You work here, we have to something that's massive. And he can easily walk away from it, too. Well, Facebook got it. So that's another thing, right?  But it's like, dude, this guy is in a position. He's responsible for so many people's jobs. Right, as is Bezos. I mean, if I'm him and I'm getting bombard like this, it wouldn't be hard. I would walk away, bro. I would cash out. That's what I'm saying. And walk away. It would be very easy to do that and not be constantly. It's unfortunate the mob like turns on you, but that's just inevitably what happens. It is, dude. You know, like, and I just see. It's unfortunate. And I'm not justifying that. That's why I don't get me wrong. That's why I feel sorry for him, dude. And I know I am the minority in this conversation. There's not a very many people that are probably defending Zuckerberg right now. And I'm not either. I'm not saying the guy could be potentially completely innocent, but I don't know, man. Imagine what that would look like to be in that situation. And imagine how much easier it would be just to say. I'd never liked attacking winners to begin with. I always had a problem with that like in a lot of different aspects. Well, look, think of it this way, right? Up until 2016, they were crushing, they were blowing up, doing great things. 2016 hits and they get blamed for Donald Trump winning.  Yeah, that's what a good point. In 2015, is there anybody that's not praising Facebook? No, Facebook's amazing. Everybody loves it. They get blamed for the 2016 election. He gets called to Congress. So he's just some tech nerd. Imagine that you're sitting in Congress. Oh, he was sweating bullets.   So he's sitting there. Imagine getting grilled by Congress on TV, which we watched the videos. You could see him sweating. I'm out before. Then he's thinking to himself like, okay, we're gonna clamp down on this. We're gonna fix this, whatever. Now he's a target. Now he's everybody's like, hey, you better fix this. You better do fact checkers. Then they do that. Now they're getting blamed for this election. He's getting called in front again. Now antitrust. I mean, it's like just getting hammered, getting dismantled, left and right. Yeah, just think about that. I think Mind Pump's got 40,000 employees of the 40,000, 20,000 are affiliates that are also trainers that are supposed to be great, doing good things for people. And we find out somebody in Tennessee is abusing clients or is hurting people. And it's like, and there are people, they're connected to us, but fuck, how many times does he, as an owner, sat down and talked to that person and even know who that person is? Now one thing that they do, I think Facebook does this, is where he has this like open day where employees can- Yeah, I told you about that. It's every Friday they do that where he- Do you think that's a good thing or a bad thing? I don't know. Well, according to my niece says it's turned into a bad thing, because it's turned into just- They just bash him. Exactly.  And it's a lot of social justice stuff. There's a lot of people putting pressure on him that because he has this much control, that he needs to do the right thing. And the right thing is to, you know, censor this, silence that and stop this. This is all bad.  There's gotta be a million, a million bad people using it. So, and now you're in this authoritarian position where you have the ability to stop those bad people. And so he's getting pressure from his own people. It's done some great things and it's also opened the door for bad things. I'm cashing out. That's what I'm out. It's one of the number one ways, Facebook is one of the number one ways that foreign players can influence American sentiment or how we feel about things. They literally do that. They send in people to- Yeah, they study our culture.  I know. Yeah, everybody's giving their conversations away. They used to be private. And then on the flip side, Facebook obviously connects people. It's a great way to share things. And then businesses, do you know how many businesses have been built and continue to maintain themselves through Facebook, through the ability to advertise on Facebook? That's what I'm saying. You know, okay, Organify, right? We work with Organify. Great company and now they're a huge company. Way back when Doug and I first met the owners a long time ago, we went to this internet. This is how they grew, right? This is where they really started to market. And without Facebook, how would a startup company, an organic supplement company, have penetrated this supplement industry? They would have had to go through all these, you know, these cut red tape and whatever, but they were getting on Facebook when it was kind of a new thing. And they built this incredible brand and successful company. They employ thousands of people themselves. So it's one of those things. It's a powerful tool. Like, look, fire got invented, it transformed humanity. And there were a lot of people that got burned too, right? No, I always think about that because, I mean, they did a great job, but also, you know, it feels like an invasion of privacy on some level. Cause it's like, well, how did you know I really like that?  I know, and I have to, you know what, I check myself with that. Cause the irony of it is, I've been defending that since day one. I know, the irony is I choose to go on there. That's right. I don't have to use it in any other product. 100%. And they're only, and really when you think about it, they're only getting better and better at serving you the content that you want. You want it anyway.  You want to get angry? We got angry for you. We are. This is what happened.  Everybody's angry right now.  It is. Right in your face. It is. That's why we don't like it cause it's a reflection of where we are. Why are you showing me all this fake news?  Yeah. That's what you keep clicking on? Yeah. No, it's so true. First question is from Andrew Beth. What exercises would be best in growing the glutes without building quads? Yes. Did I bring this up on the recent episode? Mute gains. We just talked about something where this came up and I think one of the single best exercises you can do is a sumo deadlift for this. It was a staple exercise for me with teaching any of my clients that wanted to grow their butt. That one and hip thrusts, I would say are my one and two. Yeah. So when I would train female clients that really want to develop their butts and their hamstrings. So traditional workout programming for lower body would look something like this. Some kind of a press, whether it's a squat or a leg press or a hack squat, then followed by another quad dominant exercise. Traditional bodybuilding would be like a leg extension or maybe it would be like a lunge. And then the last exercises would be hamstrings and glute isolation. I would flip that on its head. If I had a client that really wanted to develop their glutes and their quad dominant, or they're like my quads are really big, the whole first half of the workout is all focused on the posterior chain. So we're gonna start with hip thrusts. Then we're gonna do stiff legged deadlift or a sumo deadlift or a good morning. Then we're gonna do leg curls. Then we're gonna do some tube walking. And then we move to your barbell squats, your lunges and that kind of stuff. And by doing that and studies show this, the exercises you do in the beginning is where you tend to get a greater percentage of the gains versus the ones you do at the end. Right, right, right. Yeah, no, I fully agree with that. I mean, those are the bangers is doing hip thrust and basically just targeting the posterior chain in general with deadlifts. I like that too, like addressing the glute means. I don't think that a lot of people think about that as like something to really target to give you even more of a full developed glutes. And I think it's just, it's very commonly turned down or turned off. I know people freak out when you say turn off like as you're not completely disconnected from it. But if you have, if your feet cave in pronate, right? You are, and your knees collapse in, which is really common, right? Like I would say, what, 50% of the people that the first time I ever had them squat. Knees cave in. Knees cave in. Yeah, that's relatively common. Yeah, I would say it's maybe 50, 50 of the people. So a good portion of people have already got this, pronating the feet, knees collapsing in, internal rotation of the femur, which shuts off the glute mead, which means that when they do a lot of these exercises, the quads take over it or other parts of the butt take over it and you're just not incorporated. That's why I love the sumo deadlift. So, and it's funny is that people have figured this out because what do we see now all the time when you see those bands, the booty bands on knees while they're squatting, deadlifting. And what all they're really doing is they're putting emphasis on the glute mead because they're having to push out while they also squat. And I think that's a great tool, but the real thing is like- There's a better way to do that, bro. Yeah, you wanna get to a place where you can intrinsically do that and address why you struggle with that. And sure the band may be great for supplementing right now to use it, but the ultimate goal is to get to a point where you understand what you're why that you're compensating the other way. Yeah, and then there's something else you could do and this may sound a bit crazy, but this is again, borrowed from bodybuilders. If a bodybuilder, let's say has overdeveloped triceps and their biceps are underdeveloped, bodybuilder may actually stop doing direct tricep work for a while while focusing on the biceps to balance the arm out. So, and this is okay sometimes. Look, if you're doing a hip thrust, you're doing a sumo deadlift, you're getting enough quad activation to where you're not like, you're losing tons of strength and function. So you may just avoid quad exercises while focusing entirely on gluten hamstrings to allow them to balance out and that's totally fine. Well, this is also too, and you see a lot of people promoting explosive movements like box jumps and things like that. I like hard style kettlebell swings for this reason too. So I work on that hip hinging pattern, but also with hard style, you're really putting that emphasis on driving those hips as hard as you can and squeezing your glutes through that swing. I love the example you gave first. I mean, that is exactly what it would look like for me is I would do all these hamstring, glute dominant exercises first. Yeah, first like three exercises. Yeah, and then honestly, if I did anything, it would be a lungerous quad. And there's enough quad in lunging and squatting that you're not gonna not address the quads whatsoever, but all the energy and focus is on hamstring. And by the way, hamstring, one of the best things ever is to develop the hamstrings because it gives the illusion of a better butt because the way the hamstring runs and tucks like under the glute like that, it gives this- It kind of shelves it apart. Yeah, it does, it gives it more shape. So putting a lot of energy and that's a difficult one to do. There's not a lot of exercises people are familiar with like for hamstrings, these leg curls and you know, like that's like, or stiff like a deadlifts and that's kind of- Good morning. Not only do people do good mornings and they should because it's a great exercise, but putting more emphasis on hamstrings, glutes, that's your leg workout. And then occasionally throwing the squats and the lunges in will give you a, and still a lot of glute in those, both those exercises, but then getting a little bit of quad work. Next question is from Michael G.J. How do I know when to increase or decrease workout intensity? Okay, you know, we did a podcast a while ago with Joe DeFranco, who I consider to be one of the best trainers in the world. In fact, I used to watch his stuff before Mind Pump. He was somebody that I looked up to. He inspired all of us. Yeah, you know, yeah, really, and the dude's just smart, very, very smart guy, very humble. And we did this podcast with him where we talked about heart rate variability and you know, the advanced coaches and trainers will measure the variability in your heart, you know, between your heartbeats or whatever and depending on what that variability looks like, they'll know if they can train the athlete with more intensity or less intensity. But it's a very complicated process. I would never communicate that to the average person because it's just way too much. And he came up with this brilliant, I love this about Joe. He had this brilliant, brilliant way of doing it with his athletes. And what he would do is he would have an athlete take a grip tester, where you can buy these really cheap on Amazon, where you squeeze it as hard as you can and it tells you how many pounds you squeezed or whatever.  Take the kind of average of the high scores and then if they came in for a workout, squeeze the gripper and it was below that number or way below that number. He knew that he would have to train them a little lighter because their body was a little fried. If they came in at that number or higher, okay, we're gonna work out a little bit harder. I thought that was absolutely brilliant. I think that's a great way to, if you wanna get specific, that's a great tool. Hand dinometer. Dinometer. Dinometer. Yes. How do you say it again? Dinometer. I was like, yeah, I remembered what it was but I can't pronounce it. Dinometer. I think that is. Dinometer. I mean, Joe is full of all kinds of brilliant information but that was one of those like, I mean, that was just not that long ago for us, right? It was just like a year and a half, two years ago when Joe was here and he said that and I remember looking at everybody's faces. All of us were like, oh man, I would have totally utilized that. Well, yeah, I mean, we've been in this for a game for a long time too so it's not often that we hear something from another coach or trainer that we went, holy fuck, why did I not do that? It simplifies it so much. And like you said, and I've gone through the HRV and really tried to mess with that, with athletes and try and track and monitor that and see where their levels were for the day and inevitably it would flux a lot. And it wasn't as accurate as you'd hope it would be in like with something that was like a reliable source. So like a lot of the times we were just like going based off of feel or whatever like external factors, like if they had a lot of stress, they're carrying that, outside of the actual workouts, like that's what we were considering the most. Well, yeah, as an experienced trainer once you've been doing this for a long time, you can get and you've had a client for a while. Oh, you could tell. I could tell. When I walk in the door. Right, right, I could tell, exactly, I could tell with their posture, you could tell by the very first thing that we start to do like, oh, am I going to be able to get after them today or am I going to pull back on intensity? So when someone like this asks a question and we don't have, I don't have that, right? I don't have an example to pull back from when I've seen you work out before. To me, the best answer is what you just said with Joe. I mean, I don't think I've ever come across anything that I think is better to give to the masses is like, listen, this is a great way to get an idea of if you should pull back on intensity or get after. Now, if you don't want to test your grip, if you don't want to get yourself a hand dynamometer or dynamometer, that's not sure which way is the right way to say it. Then you're going to have to go based off of feel. Now here's the trouble with going based off of feel. We lie to ourselves a lot. I still, I've been doing this for a long time. I still lie to myself. I'll go into a workout, knowing I had bad sleep, knowing whatever, and then I'll take my pre-workout or whatever and be like, yeah, I'm just going to crush it anyway. Knowing full well, if I'm being honest with myself that it probably should have gone a little easier. But at the end of the day, if you don't want to measure and have something objective, you're going to have to go based off of feel. Well, here's the thing though too. The opposite is true too though, Sal, depending on who the person is. How many clients have you trained that are looking for the excuse to- Exactly. Same. The real true thing is you have to have the awareness to know which one you are. Are you the person that is always looking for excuses to get out of a hard workout? Or are you the person that's always looking for excuses to push to your limits? Whichever one you are, that's where you need to kind of check- Find balance. Exactly, you got to check yourself on that because you may be that guy, but then I know most of my clients would be the other person.  So can we just like stretch today or take it easy? And it's like, okay, well, that's going to happen some days. And I remember talking about referring back to great interviews that we did or friends of ours that are brilliant is Dr. Andy Galpin talking about, there are some benefits too, to when we are overly stressed, tired, and may it may not be the most ideal day to work out that you also train intermittently like that too, is to sometimes actually push through that, so your body can, you're building resiliency by that. So every time- Navigate through that. Right, so I mean, if you think about it, if every time you have rough sleep or stress or hard time, you pass on a workout, you also, your body will adapt to that. So you want to make sure that you train it and challenge it. It's just like, which one do you abuse more? Are you the person who abuses the, oh, taking time off all the time? Or are you the person that abuses, I probably should have taken it easier today and I pushed too far. Next question is from Garrett Ferguson. Do you think intermittent fasting can be used long term? Does it lose its effectiveness? Okay, so when you look at, from a physiological standpoint, okay, when you have people that intermittent fast versus people that don't intermittent fast, all other factors being equal, calories, macros, same types of food, similar lifestyles, doesn't make a difference at all. Okay, but that doesn't mean it doesn't make a difference. And the reason why I'm saying that is because all factors are not always the same. Fasting is appropriate for some people and for other people, it's terrible. It's a terrible idea. If you're a high stress individual, if you're hormones are out of whack, skipping meals can be a bad thing. It can lower testosterone, it can cause imbalances with estrogen and progesterone in women. If you have issues with food, if you're somebody that in the past would restrict yourself from eating, if you leaned more towards the anorexia bulimia side, maybe you weren't all that far, but that's the side you lean to. Fasting's a bad idea. It's just called starving yourself and seeing how long you can not eat. If you're on the other side though, if you're somebody that tends to overeat and wants to eat every three hours or two hours because you are obsessed with building muscle, then it may be a good thing. Fasting from a physiological fitness, physical health standpoint, it's not a tool I like to use very often. I like to use it as a psychological tool, as a tool for people who may need to develop different relationships with food and only for the right kind of people. Other than that, it's not something that I really, I don't think should be used by a lot of people. Well, you see the popularity of it still is increasing and a lot of it mainly is about staying in that window and that's what's being promoted the most right now is I have this block that I'm trying to eat everything within this eight hour window as the answer to keep everybody lean and so people will keep this window as they're from here on out, I'm gonna try and eat this way and I have a problem with trying to be that structured all the time, not allowing for any flexibility to begin with regardless of if it gives you like the type of benefits it gives you initially, at some point your body is gonna change and you have to be able to adapt with it. Well, I go back and forth on this because it also kind of reminds me of the generic advice of don't eat past seven, right? Or don't eat past six o'clock and there's all kinds of science that we've seen that supports that doesn't make a difference, right? It doesn't matter if all calories and everything is measured and equal, it doesn't matter. Same thing goes for an intermittent fasting window. But if you go into it with the intention of what you recognize your behaviors of, oh, when I eat at this time or I eat at that time, I tend to make bad choices. So I've found that if I make this two o'clock to seven o'clock window as in the only time that I'll allow to eat, I notice I always tend to make better choices and that is your purpose behind always doing intermittent fasting on term, I'm for it. And I know that there's some people in our, in fact, I was just watching, I think it was another Max interview that he was talking to somebody about this and it's just a rule that they have made for themselves to keep themselves healthy long-term as they found that, hey, if I just, I don't tell myself I necessarily can't have this or can't have that, but I say, hey, I can eat between 12 and seven o'clock or whatever their window is. And as long as I stay within that window, I tend to make much healthier and better choices. I like that and I'm okay with that. The only thing, and I know that we caution people a lot on this show because like everything else in this space, it gets really popular and it gets marketed to as a great fat loss tool. And then you get people, in fact, I was just having a conversation last night with my brother's girlfriend and she was talking about intermittent fasting. Oh, I love it, she's not doing it right now. And so she uses it like a diet. It's like, oh, I've put on some weight since Thanksgiving and so- They used to call it skipping a meal. Right, and so I'm gonna intermittent fast. It's not a lifestyle for her. It's not like she's doing it because she knows that she makes better choices when she's, she sees it as a strategy to lose weight. I am not for that. I don't think that's more, but there's some people that are aware of this and they go, okay, I make better choices and behaviors when I eat in this window. And so this does work for me and it's a lifestyle. It can actually result in worse behaviors too. I've actually witnessed this in clients where they'll do the fasted window. So like, okay, two to six is when I eat. They end up binging in the two to six. Oh, it's two to clock, go nuts.  I gotta get all my food in before I'm out of my window. And they end up encouraging this kind of binge behavior. It really does depend a lot on the person. It is not the magical thing that we've heard in the past. If the calories are equal, it doesn't matter. The reason why some people lose weight, intermittent fasting is because they're not eating too many calories, that's the bottom line. Next question is from Turtle Wave. How long did it take you to fall in love with the journey, not the destination? That's a good question. When you love the journey, you're gonna go hit the destination and surpass it. So this is always a goal. This was a goal for me for my clients all the time. My goal was to get my clients to love the environment of going to the gym, to love the experience, to love exercise, to love the process of exercise. Because I knew if I could get them to do that, that they would never stop. That it was always something that they looked forward to, that they knew that it made them feel good in the moment they enjoyed that whole thing. I wouldn't have to worry about them ever stopping. That was always the goal. Now, me personally, that really happened to me and solidified for me. I mean, I always loved working out from day one, but it really solidified for me years ago when I had somebody very close to me get very, very sick and they were terminal. It took them, for about a year and a half, they were terminal before they passed away. And I continued to exercise and I started to fall in love with exercise for different reasons that I had loved it before. It wasn't about the pump or the sweat or the weight that I was lifting or how strong I felt or the intensity of the workout. Those are all things I loved before. It was the meditation aspect of it. It was the feeling good. It was the present, the being present moment aspect of exercise. Like when I'm working out, I'm here. My mind isn't spinning in a million different directions. And so in that year and a half period, I started to really fall in love with the journey in a more complete way, at least when it came to exercise. Now, here's the cool thing about this and I've seen this with young clients. It bleeds over into everything else.  If you can enjoy the process, everything else is easy. Yeah, I think for me, I always loved working out and I loved self-improvement and I was sort of a junkie towards that. I always wanted to do better in any, especially athletic realm. I wanted to be better. I wanted to move faster. I wanted to get stronger. So I always enjoyed that, but I think it really just dawned on me where you could go with this fitness. Like where I could take it to new levels was when I stopped being an athlete and when I just finally accepted the fact that like I don't have to work out to produce something that I measure out on the field. Like it's not, that's not all it equates to. Like there's more to this. There's ways of benefiting your body from a physical standpoint, but also a mental emotional standpoint too, where this was something that it just turned into, I'm doing this to benefit my body and to make me feel good and be healthy. I wasn't in it to be healthy. I was in it for performance like exclusively. And so once I moved back here from Chicago, I struggled with that. And that was a thing like what am I doing? Why even work out? Because I worked out to then go play something and then display whatever skills or things I've been working on or if I was stronger or more explosive, like that mattered. And now like it just didn't translate the same. So I just started to have to reframe it and look at it in a completely different lens. And then it just finally, I just accepted it and became something that I just, I fell more in love with it because it was really benefiting me and everything just with my lifestyle. I don't think I arrived here until not that long right before mind pump. For me, I was very on or off all the time. And when I was on, I had a goal. I had something coming up and so I was gonna get myself into shape.  And I use my trainer knowledge and experience to whip myself into shape or to accomplish fitness goals that I had. I don't think it was until I fell out of shape and I left fitness for that little two year hiatus when I was in marijuana. And when I was doing that and I realized how unhappy I was.  I was still kind of working out. I've never not worked out for a longer period of time than a few months, right? I think probably two months has been the longest I've ever not worked out at all. But I was very inconsistent. I was eating terribly. I wasn't moving at all. And I was kind of working out while I was doing the marijuana thing. And, you know, I'd reached that financial goal and I saw just my whole life was kind of in disarray. Like it just my relationships with my family, my friends, you know, my relationship with money, everything was kind of all changing around that time. And when I did back into fitness and exercise and like full time, the attitude was different. It wasn't like I'm doing this because I have this major goal. Although I did use the transformation goal thing to kind of catapult Instagram and things like that. It really wasn't the main motivation originally, right? Originally it was like, I miss fitness and I miss the way I feel and how it affects like your point cell every part of my life. And after I did the whole and it didn't come completely full circle until I got to walk away from competing. Cause obviously, so my mindset was there right before mine pump.  But I go, okay, well, I'm also gonna build a business around at the same time. So let's put this out on Instagram and YouTube and drive traffic to me. And then it wasn't until after being able to walk away from competing where I was on this very strict regimen of what I was doing, training and dieting. And so I think really just in the last, probably four years or so, do I feel this way? And the way it looks as far as how does it look different for me today than it does then is what I've mentioned on podcasts many times. There's lots of times where a day of exercise may be Katrina and I go somewhere and do a two and a half hour hike somewhere. Or I may just work on my squat or I may just do mobility for a while or I'm doing, I look at it a lot different. It was always like goal-based before. If I was in the gym lifting in my mid to late 20s, I was doing it to accomplish something.  I was in pursuit of building more muscle or more strength. It always, there was always an end goal in it. It wasn't like I'm doing this to enhance my life. Today it's 100% that. Today it's I wanna feel better. I wanna sleep better. I wanna be stronger. I wanna have energy. I wanna be able to play with my son. I don't want my joints to hurt. And so therefore, every day I'm trying to do something that's related to health and it just looks different. It doesn't look like a structured, hit everybody part workout. It doesn't look like that because sometimes it's not how it pans out for me. And I'm okay with that today where in the past I would write that off as oh, I'm gonna train because I don't have time to do this or go for a hike that's not really gonna help me build more muscle so I'm not gonna do it. And so that's really come full circle for me in the last probably five to six years really. Yeah, I used to, with clients we would have this conversation later on when I realized that I wasn't doing a good job getting people to stay consistent. And the conversations I would have is I'd say, okay, what are your favorite things to do that involve movement and activity?  So can you dance twice a week, you know? Or can you dance a little bit every single day?  Shouldn't I be running? Like, no, no, no, do that, you enjoy it. I know you're gonna do it because you love doing it. The structured workout will be with me. Let me do the structured workout. And then I know what my goal was I'm gonna make them love this. And usually it wasn't the workout itself that they loved. It was the way they felt and the environment and the people and they developed this good relationship. But yeah, this is key. And it's funny how all of us are talking about how we all worked out for years before this became a thing. This doesn't happen overnight. Well, it's also, it's a process. I also think that's, I mean, that when we had that very first talk on Mind Pump, this was the things that we felt were important to communicate to the masses that wasn't being talked about. Everything's about body fat percentage, losing. How do you get lean? How do you gain five pounds? All these surface goals. Right. There was just, I think, a much more important conversation we all do. I think there was a much more important conversation that need to be had with the masses. Like, yes, if we wanna get down and break down macros and talk about planning out a plan for someone to accomplish something, we've all proven that we can do that to ourselves and do that to other people. But when you talk about long-term behaviors and changing people's lives, that this becomes a part of their journey and not just a short goal for a wedding or a Vegas or something to have, that it sounds a lot different. And the things you communicate are a lot different and there's a lot of the motivation behind what we do. It's a crucial part to personal growth, you know? And that's something that is very obvious when you're in it, but you gotta be in it. Totally. Look, Mind Pump is recorded on video as well as audio. Come find us on YouTube, Mind Pump podcast. You can also find all of us on Instagram. You can find Justin at Mind Pump, Justin, me at Mind Pump Sal, Adam at Mind Pump, Adam, and Doug the producer at Mind Pump, Doug. You're gonna avoid those two things, but there's still another big hurdle and that's this. When you first get started on a fitness journey, you do build a lot of momentum. And sometimes when that momentum is stopped, whether it's because something happened, you're on vacation, you don't have access to a gym, you have, time is getting really tight.


This is covering the spread part of the Fandall podcast network There have already been a bunch of moves in the NFL during its legal tampering period not even yet 24 hours old and there is a lot to react to obviously no Aaron Rodgers news definitively as of yet And I realized that by recording this I am guaranteeing something big goes down within the next half an hour So while I'm talking can't react to a live here on the air But we're gonna do today Let's go through the moves that have happened thus far and outline what they mean what they don't mean You know where teams standing based on my wind totals in my model right now We'll outline a couple of futures. We're looking at here in the divisional market with no wind totals up yet We'll talk about the impact of these moves and also talk about that Rodgers deal and say, okay Let's see what happens. How would I view the jets and the Packers if that were to occur? We'll go through that hypothetically just let you know what we're seeing things across the NFL as of right now This is covering the spread right here on the Fandall podcast network and number fire calm My name is Jim saw this I am a senior writer and analyst for a number fire calm here As mentioned to break down what my numbers are saying about free agency thus far in the NFL outlining wind total moves Which teams have improved which teams might be on the slide? We'll break it down all that and again the Rogers the jets the potential for that We'll talk about later on as well if you're looking here for some NCAA tournament breakdowns We did record our full bracket podcast with Dr. Ed Fang and Bennett Corcoran last night That was a live stream on the Fandall YouTube page That is now up on the covering the spread podcast feed as well So if you want help breaking down your bracket check out in the insights from Ed and from Bennett's to very smart guys Get their thoughts there on Strategy and much more their final four picks championship picks to help you fill out your brackets If you want some betting thoughts on Thursdays and Fridays games both those breakdowns individual shows coming up tomorrow You're in the covering the spread podcast feed and on the Fandall YouTube page We'll get a breakdown of both those days. Let you know spreads totals money lines receive value by talking to people who know College basketball well aka not me getting their insights there those will again both be up tomorrow No show Thursday with the double episodes on Wednesday and then back with more NFL free agency breakdowns coming on Friday with Ryan Williams in here the same feet so to get all those as they are posted Make sure you are subscribed to covering the spread wherever you get your podcast and if you like what you hear Leave us a rating and review as well this March Take your first shot at college hoops with Fandall sportsbook and get ten times your first bet amount in bonus bets up to $200 that's right. Just bet 20 bucks on the bracket and you'll land 200 in bonus bets win or lose That's 200 you can spend betting everything from the money line to point spreads that five versus twelve seed matchup You've been eyeing on an app that is safe secure and super easy to use There is no better place to bet the tournament than Fandall sportsbook Sign up today make every moment more Fandall all tournament long must be 21 plus and president select states first online a real money Wage only ten dollar deposit required refund issued is not with trouble bonus bets that expire in 14 days Restrictions apply see full terms at fandall comm slash sportsbook Fandall is offering online the sports waging in Kansas under an agreement with the Kansas Star Casino LLC gambling problem call 1-800 gambler or visit fandall comm slash RG in Arizona 1-800 next step protects next step to 533 42 In Connecticut 1-887-89777 7 or visit ccpg.org says chat in Indiana 1-800 9 with it and in Kansas and Wyoming 1-800 5 2 2 4700 or in Kansas KS gambling help calm Louisiana 7 7 7 8 7 1 8 7 7 7 7 7 0 stop in a Maryland MD gambling help dot org in New York 1-877 8 hope and wire text hoping why and in West Virginia go to 1-800 gambler net Now let's start things off here by talking about that big hypothetical in the NFL talking about Aaron Rogers the Jets I am assuming this happens today, you know typically Rogers goes in the McAfee show on Tuesdays I haven't seen that he's scheduled to go on today But you know I would could see him announcing it there But also Trey Wingo of the formula VSPN He was the one who reported yesterday that the deal was done Wingo has a good track record with Rogers news a lot Don't shifter does Wingo does so I'm gonna go ahead and put that trade in right now and outline What it would do in my numbers if I put Aaron Rogers on the New York Jets without Rogers It's pretty grim for the Jets because again I'm going in assuming it's just Zach Wilson for this year and Wilson I think was better than perception at least on early downs last year, but the late-down efficiency was awful So they would have the third lowest win total assuming it's just Zach Wilson in there I think that's probably too low based on how good their defense is but defense can you regress stuff like that with Rogers on the roster adding him to competent offensive line play and Garrett Wilson and stuff like that I have the Jets at 9.9 wins that would rank second in the AFC East behind just the Buffalo Bills And honestly, it's not super far behind the Bills Buffalo is better. They ranked fourth in my power ranking So they are a tier above the Jets even with Rogers, but the Jets are seventh with Rogers in there Both these teams have tough schedules The Jets would rank with the 10th toughest schedule the Bills would be seventh Miami would be at 9.7 wins. So they're also right there the 8th toughest schedule for them So the top of the AFC East would be super bunched up all three teams in the situation would be Within I've got the Bills at 10.3 wins. So they'd be within like 0.6 wins, which is pretty incredible It would also give the Patriots the toughest schedule in football. So They lost just lost to Kobe Myers. They do have a competent OC this year in Bill O'Brien So I have that in my model too, but it would hurt to to face this kind of schedule So if Rogers goes to the Jets, they are at least in the discussion to win the AFC East I think is is not worthy for sure They'd rank fourth among AFC teams to me my power rankings behind the cheese Bengals and Bills which may seem super high But the Packers last year were still very efficient on early downs It was just where the wheels came off in late downs Not sure if it was the thumb injury for Rogers if it was I don't know what it was honestly It was very odd that they were very good on early downs still so I think it's noteworthy that They still had that and I don't think that Rogers is washed by any means especially Once you give him a a healthy thumb and stuff like that I think you put Rogers with Garrett Wilson the rest of that offense. I think that could stabilize things. So Yeah, I'd be high in the Jets, but I think that the process to getting there is pretty fair So nine point nine wins for me for the Jets if they land Rogers despite a tough schedule I think that is high, but I also think it's correct based on my process based on stuff You know, you could consider potentially the Jets to win the AFC East at plus 220 dolphins plus 370 also kind of in that discussion with the defensive pieces they've added but I think the bigger takeaway for me is I'm not betting the bills despite They're being plus 120 to win the AFC East as of right now all three of those teams very much in the discussion As the Packers they'd be down at 7.3 wins for me. They would rank 24th my power rankings Not the best situation around them. Which is kind of why they struggled last year I do like Christian Watson. We don't know a ton about Jordan Love though My prospect model pretty low on love coming out So I think it would be fair to be low on the Packers if they didn't have Aaron Rogers They would not be at the bottom of the division, but they would be pretty close to it. So Um, I think that the Packers would be Pretty out of sight out of mind if they were to trade Aaron Rogers if this were to happen Let's talk about those bears though because they've made a lot of moves in free agency But also last week at that trade of the first overall pick a lot of splashy moves But the problem that I have in terms of modeling the bears For my win total model is and my win total model revolves around passing efficiency And and defensive passing efficiency The problem is for the bears that they've had a lot of guys who can help them a bit against the pass but also Primarily linebackers guys were going to help stop in the run stuff like that So the DJ more trade for the bears was huge It did elevate them in my win total model in a pretty significant way to add in A legitimate pass catcher to an offense that did not have that at all last year That was a big move And I do think stopping the run matters. I'm not trying to like discount that It's it just it just matters less than stopping the pass So the gains there for the bears in terms of what it does their overall win total projection not as big and I think you could look at this two ways. You could say, okay, the bears have gotten better. They definitely have I agree with that. I think that the the DJ more trade was phenomenal. I loved that They're trying to make some small gains along the offensive line. I'm on board of that but I think you could view it that one way they have improved Other way is I saw some people on twitter asking if the bears were now the best team in the nst north That's a strong person argument It is not the most common refrain Because you look at the betting markets and the bears are not up there So it is a strawman argument and I very much recognize that But it's out there the bear is three to one when the the nst north. I think that's too short I think they should be longer than that based on the current team that they have in their hand They're again still below the packers me even if I assume the packers are starting jordan love so Just don't I think what I'm trying to say is ignore the straw people out there saying the bears could be the best team in the nst north I still got them fourth. Um, they're they're still not very high for me Instead, I've got Detroit is the favorite in the nst north pretty comfortably Again, my model leans heavily on passing efficiency and the the lions were Pretty efficient through the air last year and now they get to add james and williams to replace dj shark I assume that he is gone in free agency I am worried my model is too high on the lions Both them and the jaguars potentially based on how good they were through the air last year, but I also think that these infrastructures are pretty good. Both these quarterbacks are solid So there are two teams. I don't mind buying into right now the lions plus 145 to win the nst north That's not terribly far off from being good value to me. I don't think I don't have like an actual like Odds to win the division. I just have the wind totals, but I don't think that's totally far off So I'm excited to watch justin fields excited to watch dj more excited to watch a lot of components of this new bears team I think it's just important to keep in mind that a lot of the big moves They've made have been at spots that don't impact passing or defensive passing efficiency and You want to keep expectations in check? So yes, they've been solid moves for the most part but they're not going to win them a ton of my wind total model and I think that we want to be most excited about the dj more trade more so than the terminate edmund signing or anything else The other big quarterback news of yesterday was jimmy garoppolo going to the raiders and now also today they signed jacoby mires on a believe a three-year deal and If you look at the baseline analysis of this move It was largely that it was a lateral move for the raiders to go from dera car jimmy garoppolo. They went from a non Needle moving quarterback who had proven he can be efficient in a decent offense and I agree that that's the same thing. That's another that's what garoppolo is as well so their projected efficiency for next year is about even with what it was last year and I think that you consider the two moves, you know, you Get rid of car get rid of that salary and replace it with garoppolo who's in a similar tier at a lower salary I think it's a very fair move. I don't think it's a bad move the problem is that It's not going to move the needle and again in the nfc us it kind of needs needle movers if you want to contend with the cheese I've got the raiders right now at 7.4 wins I the the broncos at 7.9 and I have a Kansas City at 12.1 The charges me actually closer to the uh to denver and they're out of Kansas City So I think it does help to have garoppolo if your goal is to be more efficient in 2023 Your goal is to be more competitive in 2023. That's a good thing You can definitely sell that as being a positive I just don't think it makes them competitive in that division necessarily so I would bet their win totals probably seven and a half. I'm a hair below that So I think they'll wind up being a stay away despite having garoppolo despite having jacoby meyers by having Devonta Adams I think it's a pretty neutral situation for me with the raiders A little bit higher on the broncos. Um, I do think I'm likely to be a bit above market on them For a couple reasons the first one is that I respect Sean Payton a lot. I think he's a very good coach I think coaching matters and I think bringing him in does help the broncos quite a bit So that's one thing the second thing is that the broncos were kind of similar to the Packers last year where they At times were decently efficient on early downs, but They could not convert to save their lives when accounted. They were Terrible on third down terrible in the red zone So those are concerns those are spots where you need to convert and they did not last year But maybe bringing in Sean Payton helps them maybe bulking up the offensive line was they had done helps them So I think we'll see a bounce back here now This does not mean to bet them to win the a fc west not saying that uh, but they are plus 460 to win there The Chargers plus 350. I think that what I want to do is Once we get kind of like exact kind of markets up like teams to finish exactly exposition like betting the cheese to win broncos second could be a route you could go in terms of Looking at the a fc west. I think the broncos are closer to the Chargers than perception right now and That's a takeaway again 7.9 wins to the broncos for me is not high but They're within striking distance of competency and I think that that's better than what it was last year so At least keeping a close eye on them and I want to see once those markets do go up What we can get for the broncos because I would be okay Potentially buying into them there Those are the teams that have made moves in terms of gaining guys Let's talk about some teams that have I think slid back recently now. This is post Derek Carr So we put Derek Carr in the saints And that's that's our baseline. I think they had declined since then so the two teams I think are losing out right now Are the titans and the saints for both teams primarily the losses are on defense Last year the titans I was lower on them than most on defense Their personnel was not great and as a result They were awful on early downs against the pass like truly hideous if you if you question if you sequester off early down passing efficiency They were Abominable but they made up for it by stuffing the run and they were very good on lay downs That's fine because it worked out their overall defense was okay I just don't know how sustainable that is especially now when they've got some key guys leaving there So Tennessee for me currently at 7.9 wins in my model the Jags are at 10.0 Well in command of that division I'm not betting the Jags in minus 145, but I think there is a considerable gap between the Jags and the rest based on the efficiency from Trevor Lawrence last year based on Calvin Ridley being there in the fold this year So I think that the titans are at risk of Drifting close to the Colts and Texans not a tier you want to be in really. I think the Texans might be like Fine this year. They just had a shack Mason, which is nice They're slowly slowly inching up my win total model But they're not at the the titans yet, but I think that gap is Smaller than you might think between those two teams. It's still more than a win, but It's shortening for sure So it is concerning to me how many guys the titans have lost that might be by design based on Some of the moves they've made but just Noteworthy they have lost some pretty key players and a lot of them in bunches Same thing for the Saints the concerns from me also on defense for them They have lost a lot of important players in their front seven Most of them are like actual like good players to not just depth guys So we can make jokes about the salary cap being fake But if the salary cap are actually fake the Saints probably wouldn't be forced to let these guys walk I think that they are a fun team. I you know, I'm not going to clown them for what they've done It's helped them be competitive. I think they were better than perception last year too But this is the trade-off you make they're going to be worse against the rush next year They're going to be probably worse against the pass a bit too based on some of the guys they've lost So I still have the Saints as the top win total the NSC south by a pretty wide margin But the gap between them and the pack is shrinking now the caveat here is the Saints are at 10.2 wins in my model That's a very high number Aided by a very soft schedule If you were to plug in like the Saints in terms of just my power ranking and like get out a projected win total Not accounting for schedule. They would be at 8.9 wins respectable, but not otherworldly Once you put their schedule in it goes all the way up to 10.2 so The schedule is doing them a lot of favors if that schedule gets tougher aka Atlanta makes moves Carolina makes moves Tampa Bay. Maybe they had Baker Mayfield that make them tougher based on my model at least That could start to slip so I think that the Saints are Are still the best team in the NSC south. I think that they are on somewhat shaky ground though The Falcons are four to one the to win the NSC south Um It seems like they're gonna stand pat Desmond Ritter I I liked Ritter a decent amount coming out, but it's also hard to be super super high on a guy who Fell to the third round. So I like him. I think that he showed some decent signs last year But realistically it's hard to get Super super high on a guy who was a third round pick and is in his second year So the the Falcons four to one the win the NSC south I'm at least keeping tabs on that right now. They're on my radar Watching in closely. I'm not jumping there. Uh, but I think that the bigger takeaway for me is the Saints at plus 115 Not quite enough there for me to pull the trigger on them So I think the the primary thing is again keeping an eye on What the Broncos odds finished second in the in the asc west wound up settling in at Maybe eyeing some non bills options in the asc east I think that's the primary thing for me. And then also maybe Going with the alliance at plus 145 to win the nsc north I think that all those are at least on the radar as of right now As mentioned, we'll be back with you again on friday talking some, uh, nfl free agency follow Ryan williams be back with me for that show talking about his big tackles We'll talk about ryan talked to ryan about his thoughts on the bears Um Get his takeaways from free agency. Maybe with the rogers move will be final by then We'll talk about all that with ryan on friday before then though as mentioned We're gonna break down the thursday and the friday games in the nc double a tournament from betting perspective austin cast And then ben stevens vr2 guests for tomorrow to break down their thoughts on the first couple of days of the tournament To get those as they go live Make sure you are subscribed to covering the spread wherever you get your podcast And if you like what you hear leave us a rating and review as well And again, all these shows do go up on the fandal youtube page as well If you've got any questions for me. I am on twitter at jim sonnis j i m s a n n e s you can also follow the fandal podcast network at fandal podcast I want to thank you all for tuning in for today. Good luck to you But then he bets you may have for tonight We'll talk to you once again tomorrow to talk about the first two days of the tournament This has been covering the spread right here on the fandal podcast network