Oftentimes, we get hung up on the physiological benefits of some of the things we do, when in fact, many, if not most of the benefits, simply come from the following. Doing hard things. Doing things that are hard changes your relationship to struggle, to pain, and to challenge. And that will change everything for you. So do hard things for the simple fact that they're hard, watch what happens. Right here, I'm going to sound like an old man, but this is real wisdom, like real wisdom. And it's a lost art as I, you know, the deeper I get into this and the more I understand it, the more I understand people like my father and his father and my relatives, my older relatives who grew up very, very hard, very hard and how they are just happy and joyful. And when they're doing really hard things, don't seem to like trip out.  And really what it is, is that their relationship to these things is completely different, completely different. Changes your perspective.  All the time.  I love those stories. You know, when we were kids, obviously we had a much better off than he did. He grew up extremely poor and, you know, we'd get toys for Christmas and stuff.  I'm like, what? He goes, I used to play with sticks. I used to play with sticks. He goes, I had one toy when I was a kid. Yeah. And I'm like, what was it? And he goes, he tells us over and over. He found a bicycle tire. He found it. A bicycle rim. Was that kid that like rolls it with a stick, like this on the street? It was his favorite toy. They would roll it and they'd play with it all the time. And I remember as a kid thinking like, he's making that up. That's not, you couldn't possibly have fun. But and again, I'm not trying to trivialize anybody's challenges, but doing hard things does have an effect on how you handle challenge. And you know, one way to do this is start the day off with something hard or challenging. Everything else seems easier. So if you ever wonder, because I often wonder how some people can go through things and other people can go through the same things and just have a completely different experience, it's not that they, you know, this person feels more pain. This person feel they have a different relationship. There's the objective thing that's happening. And there's a subjective experience of what's happening. And that right there is probably everything. You know, it's almost like a psychological muscle, right? Totally. Like you're you're building it, you're strengthening it by introducing almost this hermetic stress, like just like little bits of really challenging things. So that way, too, like you get something real and you don't completely go into shock and freak out and think that the world's ending. It's like, you know, OK, I've navigated through some of these hard things before. And this is how I got to like pursue through this. Yeah, you know, it was this way of thinking that shifted my perspective on my childhood and it didn't happen for me until like my mid to late 20s. And I wish I remember if I was like it was the therapy that I was going through or it was talking to a client. But I know it was like having to dig into like my old like grow the way I grew up and everything and then what led to today. And I remember the more I had to talk about the more I realized that like, oh, man, because of the adversity as a kid, once I got to adulthood, the challenges just like everybody has their their struggles and challenges when you get into adulthood seemed so trivial in comparison. And it made me realize like, oh, because I was forced to go through these hard things when I was younger, the adult things that I went through seemed oh, this is not a big deal. I've been through harder stuff that's way harder than that many more times. So this is like one little bump in the road. And I never like when I was going through that, I didn't realize I had that perspective. I gained that perspective unwillingly as a kid. But it served me so well as an adult. And so now like the way I frame my child is like, man, I'm so grateful. I wouldn't change anything about it. I'd rather go through that. And I think in today's time, because of technology, because of the ability for so many more people to have, we've lifted so many more people out of poverty today than say three decades ago, that more and more I think it's important that we force ourselves into these challenging things, which we've speculated before that this has a big deal to do with the rise in like Spartan races and things like that is that deep down. I think we want that we seek that we need that. So to have perspective for. Yeah. And just to support you, Adam, you're one of the most resilient people I know. So I know you're not, you know, for anybody listening. He's not just saying that for the show, like I know him.  And it comes because of how you grew up. You know, an important thing to mention with this is, because it's like exercise, right? Physiologically, you stress your body, it gets damaged, but then it strengthens and becomes stronger. So that next time that same damage doesn't cause damage, but you can over apply damage and overcome your body's ability to adapt. So this can happen with challenge as well, because there's somebody listening right now that's like, Oh, no, I went through some trauma and it didn't make me stronger. If anything, it made me weaker. Well, you have, there's always a right dose and that dose is different from person to person. And as you progress, that dose can change. So you can definitely overcome your ability to grow and strengthen from hard things. Now back to what you were saying about how modern society, you know, and technologies kind of made things easy, more than ever, more than ever, do we have to choose to put hard things in our life? We have to actually consciously do this, which probably is more challenging than what it used to be in the past where you had no choice but to go through hard things. Like hard things are just, that was life. Life was hard. Now life is just easy. So you have to like put. Set an intention for your day. Like I have to seek out these things that are, that make me uncomfortable. Otherwise, yeah, it's not even really going to present itself anymore.  I could put my VR on and, and just do nothing. Yeah, you have to choose it. By the way, this is the real argument for the cold plunge. 100%. This is what, right now, the space is debating back and forth on the science of muscle gaining and growth, which is so crazy and funny to me. Cause what is it, there's something else. Oh, fasting, fasting is another one of those things that I remember when we first. It's because fitness, they, they, they only value the look, they don't, they, so anything that has all this other value. Oh, it might burn body fat, might build muscle. Let's just focus on that. That's what's happening. Yeah. And I feel like we're doing that again with the cold plunge. It's like we, we know that there's value in it or also it wouldn't be a practice that's been around forever. And we've now got lots of great science that supports all these different benefits that come from it. The one that the fitness science community clings on to is the, you know, muscle building, recovery aspect of it. And then that takes, gets traction and gets popular. Now there's this counter movement. Now it's this big argument over one aspect of this.  It's this, the conversation that we're having right now, which totally reminds me of when the fasting thing happened, fasting, same exact cycle. It was been around forever. We know that it's been practiced for thousands of years. Uh, so we get some science to support the health benefits that support it. So what does the fitness community do? They glom on to the, just the science part of the, the potential fat loss and neurogenesis and all these things.  And then they're all arguing over the wrong thing. No, listen, fasting is, is, is existed in every major religion that exists today. Every major religion has fasting in it. Do, and it's lasted for thousands of years. Were they fasting to get leaner? I mean, we're talking thousands of years ago. Nobody was trying to get leaner. Yeah, no, there was nobody was like, I need to lose some weight. Okay. That was in fact, that was probably very high risk to do something. Yes. Yeah. Oh, you want to fast? Like you already kind of fasted last week. Cause we could, you know, we didn't find any food. We may not, we're not famine. Yeah. We might not eat next week. Right. Cold plunge, like putting yourself into cold water. Do you think that they were doing that hundreds of years ago to speed up recovery or to produce more, you know, catecholamines, build more muscle, more epinephrine. Do you think they were debating over the muscle gain? They didn't care about that. They cared about the real value. By the way, exercise and strength training went through a similar path. Strength training initially, nobody cared about the muscles and the look. That was the side effect. It was about the function. It was about feeling good. You read some of these old books that were, you know, from the late 1800s, read about it. Nobody's talking about building bigger biceps or, you know, it's all about more function, vitality, vigor, you know, less pain, not feeling weak, not getting sick. And then of course, what happens is people notice like, oh, this, you know, Eugene Sandow, he kind of looks really good. Everybody starts worshiping the look. And then we value it for the side effect, for the, the effect that's not really the main thing. So going into a cold plunge are the physiological benefits. Yes, there's lots of science now to support it, but here's the real benefit. It's not that I get in and I see catecholamine production and I see immune system boosting a lot. Here's the real value. Is every time I think about getting into the cold plunge, I don't want to. Eventually I get over that. If I keep practicing it, I get comfortable jump. Cause let me tell you something right now. I can, and I'll say this with a hundred percent certainty. Nobody who cold plunges, you know, all of a sudden, uh, don't get freezing cold. And it doesn't shock you. It always does. It's hard every time. Yeah. The difference is you develop this resilience and this relationship with it mindset. Yeah. Where I get, for me, I have to like talk myself into it, but I could see how practicing it every day at some point. I'm going to be, I'm just going to do it. And then God, is that going to have carry over to the rest of my life? Hundred percent. You better believe it. So if you view your practices, uh, with this kind of, um, understanding, even eating healthy, even eating healthy is this way. There's definitely value and enjoyment of eating, but there's also value and enjoyment of not eating the hyper palatable stuff and enjoyment of eating food because of its other benefits. And by the way, that's, we talk about all the time. That's how you get to this like intuitive balanced eating for the rest of your life.  That's all going to happen anyway. Yeah. And I think in our space, we've been so focused on the body in terms of building and, um, you know, displaying strength and displaying the benefits of that.  Like you need to be thoughtful in that regard in terms of being able to keep like mentally strong and when facing challenges. Yeah. So, so I'm gonna, I'll ask you, Justin, because you played at a pretty high level football. So, and it's like this for like boxing, for example, you can learn all the techniques. You could be big and strong. Um, you could be fast and agile, but if you've never been hit, there's a learning curve that comes from being able to have a relationship with getting your bell rung because you got hit in the field. So, and if you've never done it before, you're not going to be able to, to operate just like fighters. Like you could practice the moves. You could practice the techniques. You'd have it all perfect, but everything goes out the window when you get punched in the face. Unless you practice getting punched in the face and you know how to roll with the punches, right? That's where that, that term comes from. Um, I have to imagine football is like that because I can imagine getting hit hard and I gotta get used to this. It's not easy. It's not something that's comfortable. It literally the first time it even happened for me because I was late to, uh, football where all my friends played Pop Warner and like they were like really understood the game and the physics and, you know, really had to apply like the ultimate, uh, force towards somebody and like knock them on their ass. And like I didn't know any of this stuff, like stepping into it, like as a freshman, my parents didn't want me to play until high school. And so I come in a bit late and like all my friends really want me to play. I'm like, okay, and I'm out there and I'm just kind of running around with this helmet that's like really heavy and like my neck soft and I just didn't know what I was doing. And in the very first play where I was like trying to figure out if I was going to play defense or offense, um, I was on defense and we were in this drill and, and this running back who was just, I mean, he was my same size, but there's just really understood like leverage and just came in and just literally decleted me and hit me so hard. It was like a shock through my whole body and I was on the ground and knocked the wind out of me and I was trying to like gather myself and I'm like, I could have just cried and just left at that point. Like that I could have had that reaction. Well, what is that? What is the science behind that? Right? Okay. So I've both football and fighters. I've heard say this before where like people are asking like, you know, I think I want to get into fighting and they say that, you know, we're after the very first time that you've been hit like that there's a certain type of person that gets hit like that. And is there something that is there is there a chemical or internal or psychological reaction that only certain people they receive that and it doesn't make them go, oh my God, because the natural reaction for most people in a situation like that, we've evolved this way. You get hit, you get hurt like that. The body goes, oh, you don't want to do this. It's fight to fight. So what is it about a certain breed of person that gets punched in the nose really hard for their first time ever and they want to come back for more or gets depleted like that. And they go, as much as it hurts, they go, OK, let me do that again. It's got to be it's got to be mindset. Like it's you think it's all that? It is. Because here's why I'm not sure about that because you just got done, you know, you might be able to develop it. But you got done praising me about mine and I appreciate that. But I'll tell you something right now, when I played football, I was I was like, this is not for me. And part of what made me go, this was getting knocked on getting rocked like that. Now I was a little kid. I wasn't even even at the level just as a young kid playing pop Warner. But it rang my bell enough to go like, I don't want to do this. I think different challenges pose different challenges for people because I can also ask you this when you get punched in a you got a lot of fights when you were a kid. Yeah. Did you do the same thing? No. Yeah. So yeah. So I think it's just different different situations. Yeah. Like you might take an athlete who who does that and gets excited. Like it's like, OK, I'm going to keep doing this. You might put them on a stage in front of a crowd or you might have them take a test. I was just curious if you knew because I don't know. I do know that there's like there is something about that there have you not heard. I've also heard the same news and then football players and you definitely have Justin you grew up on the field. Like there's definitely guys that went in it with all excited and then they come if they don't come back, you know, for a reason. Yeah. And it's interesting too because you'll you'll see that in like different arenas like an MMA or like, you know, kind of martial art or something like in some of the the schools will test that right away because they don't want they don't want the person with the mindset that is like immediately sort of cowers away and is like not responding the way that they want. They want the one that immediately is like, oh, yeah, like it clicks and fires something inside them. Yeah. And so I kind of respect that on a level because it's it is sort of it's like it's listen, I'm going to put all my effort in in teaching towards somebody that's like that receptive, you know, and I want you into to keep learning versus somebody that's like that you just know like maybe there's a chance for them down the road to build and develop that kind of excitement and discipline to to excel in it. But it's that's a lot longer of a journey and a path versus somebody like that where you're like, OK, they have that they have the thing yeah, whatever that thing is. Yeah, probably right because there's there's going to be different variances for what they can tolerate and how they progress. I think it goes back to your dose. Yeah. Yeah. So I think I think that's the important thing. Like if you're listening to this right now, that you you there's an appropriate dose of stress. So I'm saying do hard things. Well, don't do something so hard that you break your leg and you can't work or something that's going to overwhelm you. Right. There's still a healthy relationship to have with that. Yeah. Yeah. Exactly. Because there's people that are that are almost was it masochistic? Oh, yeah, where they want. They just yeah, they're just hurting themselves at that point. Yeah. I remember the first time I got thrown. Yeah, I was a pain seeker. Of course, you also delivered a little bit of a borderline that let's be honest. You're also pain deliverer. I remember the first time I got thrown by a national level judo competitor and it was definitely terrifying. Well, I mean, you get thrown fast. Yeah. The the world spins very quick and then you hit the ground. Hip toss. Real hard.  No, he threw me with a Taiotoshi, which is a side throw. And if you get it, get it right, the dude turns over very quick. So I was like, boom. And I remember going, OK. Wow. Yeah, I got to sit here for a couple of minutes to catch myself. But I mean, the whole point with this is that there's value in simply choosing to do hard things for the value for the simple fact that it's hard, not just all the other stuff. So like, OK, you brought up Cold Plunge Adam. Here's why I like the Cold Plunge so much. Let's say you're a busy individual. You got a family. You work a lot. You're like, OK, I hear this whole like practice hard things like, how do I squeeze this into my day? How do I make this happen? Well, you could. Now you can actually do this. Now they make it real convenient. We work with a company called Plunge where you could buy a plunge. It's it's filtered. It's all takes care of itself.  And that's it. And that will have a profound impact on your ability to to chat to to take on challenges the rest of the day. That's my whole point with this whole thing. Today's giveaway maps anabolic advanced. Here's how you can enter to win. Leave a comment below this video in the first 24 hours that we drop it, subscribe to this channel and turn on notifications. If you win, we'll notify you in the comment section. We're also running a sale right now on some of our correctional exercise pain relieving pro mobility workout programs. Maps Prime is 50% off. Maps Prime Pro is 50% off. And then the bundle that includes both of them that's also already discounted 30% off, you can take an additional 50% off. If you're interested in any of these, just click on the link at the top of the description below. All right, back to the show. Anyway, I got to tell you guys about hard things. Man, I had a terrifying experience the other night. Terrifying. Yeah, so I was night before night before. OK, so I was so Jessica's been we've been had this cold kind of going around the house here for a while. Lingerie like this long kind of lingering cold. And Jessica was getting progressively worse. Like she had this cold. But then I told you guys I think she has mono because my older son had mono and mono can be really nasty with the sore throat whole deal. She started to get this really sore throat. And so I'm like, oh, I think she's got mono. This is going to kind of suck, but whatever. Well, anyway, it got little by little, progressively worse. And that the day before she was like, my throat is so like swollen and she's started developing this like cough where she would get this like these fits where she would just cough and couldn't catch her breath.  I was supposed to go to LA to do some podcasts the day the day after. So I'm like, OK, well, I think she's OK type of deal. She's just not feeling well. Well, anyway, was it like 1am? So I'm downstairs sleeping on the couch because she feeds the baby the middle night. And I had I want to get some sleep before I went to LA and 1am I hear her coming like I hear her gasping for air coming down the stairs. And I'm like, oh, what's going on? What's going on? And she couldn't catch her breath. She couldn't. I thought, we're going to have to go to the ER. She's like super swollen, swollen, coughing, hadn't like almost like almost no voice to the point where like I'm trying to talk to you, can't hear anything. And you start to get a little panic and we're trying to calm down. What do we do? And, you know, she finally started to kind of like be able to breathe a little bit. And you know, and then it kind of got a little bit better. I'm like, oh, this is like scary. Like, is it allergic reaction? Is this, you know, anaphylactic shock? And we're watching and I got the Benageal ready. Well, anyway, we were able to kind of make it through the night. Next day, we try to make an appointment with a doctor. They're like, oh, you can come next week. Like, no, we need to come in now. So like, well, what are your symptoms? We tell them like, go to urgent care. We go to urgent care and they run like all these different tests. They do mono, COVID, strep throat, whooping cough. The nurse heard her cough. She tested for whooping cough. I'm like, well, wow, this is a 19th century. Yeah. Yeah, okay. I hope it's not that because we got babies at home. But they're like, well, just to be sure. But you know, low, low chance. Anyway, everything came back negative and the doctor said basically that and I had no idea. So what do you guys know about laryngitis? Oh, I just knew that like it made it so you couldn't really talk. That was like literally all I know.   I get that all the time when I do lots of speaking engagement. That's it. That's my extent. You can get. So I read up on this because this this might be what happened. It's induced by virus or bacterial infection. She doesn't have bacterial infection. So it's viral. Did you guys know that laryngitis can get so bad that someone will have to get intubated in the hospital? Well, they literally have to like put a tube down your throat so you can breathe. Wow. It could get so swollen. And there's a part of the throat that could get swollen that will block the windpipe to make you not be able to breathe. Yeah. And the on the high end you get coughing fits where and you you start to get real swollen. And so that's probably where she's at. So like right now, like so last night where you know she's sleeping we're sleeping outside the room because she coughs all night wakes up the baby. She can't sleep. She literally will start to doze off and wake herself up choking and coughing. And then we're doing like that humidifier doing all the natural stuff to keep her from whatever. Doctor wrote us a prescription for some strong mass narcotic cough you know medicine that we're kind of waiting on because otherwise she can't she can't breastfeed the baby. So we're like let's see what happens. I had no idea. Promethazine or whatever is that I don't remember the name of it. But I think it's the one people take to get high. I don't know that's that's what that is. Is it comes a little brown bottle.  But man talk about like we're at urgent care. I think we're taking the baby because we had to leave the toddler at home nanny and you know on the way there she's like and she'll cough so much that she'll lose her breath and then she'll regain herself and then do it again and then regain herself. I'm like this is scary dude. So crazy. You know I hear this story about you I can't help but think you know I always talk about your greatest strength is your greatest weakness right. I swear that because you're definitely the guy if if any of us are trying to figure something out one of us would will text you will probably text you. Hey Sal this is that because we can we can count on you to probably oh it's the but you probably do this to yourself so much when something happens and I know you do because you do it to even me when I tell you like oh yeah Max got a sniff when you're like check this make sure it's not this it could be this this is going around something like bro you have to like stress yourself out so much with the information that you know in regards to that stuff like. Well so I wasn't even I thought I wasn't super stressed out really not at this point. I wasn't I don't believe this no no no you're right I could definitely do that but because my oldest had mono you just default to that she got mono so that's what it is it's going to take time to go away right I freaked out when she woke me up at one a.m. couldn't catch her breath and was having trouble breathing yeah that would be scary well you know what went through my head was am I going to have time to jam to the ER I got the babies here should I just wake them up and or do like now this is now this is the Sal thing okay how do you do tracheotomy like if she loses her ability to breathe am I going to have to cut you're going to be a slender throw watching videos like okay so crazy you are I'm so the opposite I'm so the opposite that thank God Katrina has a little bit of that so we probably balance each other but I'm the opposite I'm like so bad walk it off yeah I'll be fine some tests on it he's not breathing really well this is like I'll be all right it's a resilient that's what I say his legs broken off so it'll grow back I'm so bad but I mean if I think if I was like if I think so okay are you there just breathing thing that freaked me are you and Jessica though alike in that area because you could probably do that to each other is she more like you or she more like me no we actually balance each other out if one of us goes in that direction the other person tends to call me the person down which is kind of cool it's usually me going in that direction though but it was the breathing thing that got me going because when she started yeah that was scaring me yeah that's like that's like this is emergency you can't breathe the cat talk it's different than like oh my God I'm so sick I need to go doctor it's more like can't get words out yeah what the fuck is going on yeah you know and like are we going to call 911 what's happening but and I had no idea laryngitis and it's rare but I had no idea because you hear laryngitis laryngitis that's why you went to the urgent care oh no apparently you can get so bad that you're totally I wouldn't you I've been completely oblivious even how to treat it anything well the didn't slither throw so you imagine she's coughing I call it down I got you honey I got an exact grudge at the rug park oh she stopped coughing bro I have a stop breathing I have a crazy embarrassing and weird all the above story you put your pants again no listen to this so I got to set the table for the audience because you guys know like and I've shared stories with okay remember when we went to the the fitness convention a long time ago when we first were starting to come up and I thought the girls wanted to take a photo with remember how embarrassing the audience that hasn't been listening for that long when we first and this is like year two we were pretty new but we were starting you know we were getting in the top 25 of new podcasts and things like that and we were getting some traction every once in a while being recognized places so like it was the beginning of the growth like we were cockier back then for sure a way more our self belief is always higher wow yeah so we're all in that we're in the heat of that we're at a fitness convention so we're already in our little bubble so a group of these young cute girls come over to me and you know hey can we take a picture they come up to me and I I think they mean they want me to take a and I'm like yeah sure add to this the look Adam had on the space they go because also you were at like the you were at the tail end of like like physique competition yes I'm all jack and sometimes you would get recognized for that yeah so these girls like can I take a picture and they hand you know and they come up to Adam and Adam looks at us like here we go yeah yeah oh yeah they pulled my beer yeah they want to take a picture with me but I'm like here we go anyways the girls hand me the phone they don't know who the fuck I am they just want me to take a picture of their group of girls right so that that was embarrassing but also very good for me to have experienced that early on because I always seem to come from this angle and I think going forward up until last night I haven't had one of these moments again so I'm at the warrior game again Katrina and I and you know every time we go I there's probably one or two people that that do come up to me and recognize recognize me from the show I've told you guys before people I've had TNT people that work for TNT for the work for the warriors and for the JP Morgan Chase Center like so we've got all these different people that have done this so every time I go there's at least one or two that that actually do this so I can preface this a little bit so last night and already ran into somebody who had said hi took a picture with them so with that and we're sitting down this is warm ups are going and Katrina and I and here comes one of the ushers and her and I are sitting we're sitting down in our seats and she comes over and she she pokes her head and like puts her arm on my shoulder puts arm in comes over the smile and she starts telling me that you know excuse me sir I really appreciate that you mind your business and you know be courteous to others and and she's kind of like going on and on about how you know not to be rude and that to be respectful and all this stuff like that and Katrina and I are like kind of looking at each other smiling like oh she's a fan like she's like fucking with me and she's going to do something and so Katrina and I like begin like she keeps going on and on about how you know it's really important and you know I pushed this guy and all this like saying all this stuff right and and Katrina and I are we started laughing out loud like I like Katrina and I are both like waiting for her to like give the punch line or whatever and she goes you know this is actually kind of a serious matter stuff like that we could actually ask you to leave the game from now and stuff like that and I'm like laughing in this girl's face and like finally like she doesn't stop and Katrina goes are are you serious and she goes oh yeah no I'm very serious this man is extremely irate right now and I look at Katrina I'm like oh you really you really you and her and I then her and I have a moment where we kind of laugh and she goes oh my god she's thank god she's kind of like stood up for me and goes oh my god I totally thought you knew who my husband was and you wanted a photo and this and that she's like who are you and I was like oh my god so now I'm so now I'm embarrassed but then I go like what what happened so supposedly I pushed some guy as I was walking through the tunnel who's like some veteran who's sitting down court side also and he complained to the usher pointing me out the guy in the red hat just shoved me and supposedly he was irate now the craziest part about this what the craziest part was like I took I cannot recall so I asked the lady say could you point them out so I could apologize obviously an accident yeah I was like I said I said please please tell me who it is so I could go Sam Sarge like no he's really irate I don't want to make a big scene about it so that I just won't please and I'm like ma'am I'm like I literally have no idea what you were talking about right now I didn't and then she leaves right and so Katrina's like what you do and I'm like honey I literally have no fucking idea now granted when you walk through these tunnels there's thousands of people there's probably two different people that I like you know wedge between and I and I put my hand on their back yeah you know but when I do that it's normally like I make it really get small easy you have to walk like this you know so okay and the reason why I bring this up just the other day on the podcast you got you brought up my height and being a big guy and stuff like that this is what I fucking don't like yeah like here's an example of and I remember Katrina was just like oh my god my husband literally is like the sweetest man ever he would never do that like that's not him and you know please let him know so we can go Paul I was like ma'am I'll go say I'm sorry right now like I would never want to do that suppose some veteran old guy or something I guess I don't know and I guess I shoved him according to shoulder and old guys dude and I it was did you get a chance to say sorry to him no they wish they wouldn't tell me who it was oh because they didn't know if you might retaliate or something yeah I mean I don't think after she saw the way we acted and everything I thought that I was I wasn't angry at all I was really just perplexed by so weird yeah and I racked my brain I said there was two there was two situations just now when I walked to the tunnel I said one there's a there's a one of the guys that I know that is a regular there he sits the court side and stuff like that same dude Edward everybody knows like if you sit down there and you're at your season ticket holder all the ushers know who you are and some of that so I go oh was it was it Edward was it his friend and she goes no it wasn't Edward and I'm like I don't because when he was he was standing and he was talking to some older guy and they were in the tunnel way as I came through and the ushers I'm walking up and and and the usher walks over to him and and asked him to move out of the way because they're like standing in the center and I kind of I slapped him on the back and like grab hey get out of the way because I know who you and he like looked startled and he looked up and he recognized me and he oh hey and then I just kept walking so you think maybe his friend maybe his and maybe he didn't communicate to his friend that oh I know that guy because and I did come off kind of abrasive at that moment and so maybe it was that guy and then the only other person was somebody like I said I was coming in to to cut into the court and I just like I turned myself sideways and put my hand on somebody's but I'm telling you right now I didn't there was no nudge there was not even pressure it was like a come off almost like like yeah too soft like it was not maybe that's what it was it was a little yeah yeah it wasn't a low he was lower on his back is it a Kyle Kingsbury back touch but she was even she the way she said to me she's like you know it's it because she realized how sorry I wasn't that she's like it is it's 2023 you know people get offended really easy so she was cool about it eventually but it was like I was so embarrassed because I told Katrina and I totally thought like we were laughing at her she's like talk kept talking we're like we're like waiting for the so in her head she's like this dickhead is like wow yeah it's so but then we again we're like oh my god I'm so sorry and thank god I had Katrina to like you know because I could have been laughing myself and then she but this guy's a prick but she was too I hear what you're saying you're a tall guy kind of a big guy sleeve tattoo you know you got your hat on your goatee like somebody if they think that already they're going to look at you and think oh he's you know he's a dick or he's being aggressive or whatever right I get I get I mean it was so crazy when people think appearances don't matter they do man they do if you you you present yourself a particular way then people have a filter and that's just life it sucks because you shouldn't judge a book by its cover I believe so there's right there's life dude so there's actually so a really good book called how emotions are made it was actually one of my it's a bit of a deep it was like a year or two yeah year as actually a few years ago and I've talked about in the podcast a long time ago it's Nobel winning prize psychologist that wrote the book and really really good I believe it is if I'm getting the same people right but it was it talks about that like even like the way we quickly default to like someone being racist you know because they act a certain way like for example you've heard of people like oh when you know I see that you this Mexican guy this black guy walking across the street and someone oh that's so racist to do that and they actually talk about that in the book that's like listen if if if your brain has had a situation where and you know it's great we'll talk to Adam Smith today about stuff like this where you have had an encounter a bad encounter anybody that looks like that you're right yeah it's not like it's your brain naturally it's not like something that you are innately racist because that it's your brain is trying to protect you because it knows that reads data points yeah that's right it's like the last three times this a Mexican guy with a beanie on with that in his 20s saw you he either caused trouble or talked to the neck tattoo on my right and so the brain already associates with that and it's there to protect you this is all and so sometimes it's just a natural reaction to do that not because you're inherently like oh I hate Mexicans or black people it's like no it's just like that's how the brain works yeah there's it all it and there's lots of factors like a factor in that like media can make you start to believe certain stereotypes because you see them on the TV or you see them on the news but like to use a less controversial example this is when you get you know women hating men and women that hate sorry men that hate women and women that hate men like a woman who may have gotten assaulted or had three or four terrible relationships all of a sudden all men are dogs or a guy this happens to guys quite a bit well they'll they'll get cheated on two times and then all of a sudden they're like women rejected constantly yeah like they're they're only good for this and I never would trust the women they're the greatest and you hear guys talk about talk like this sometimes and you know you had some bad experiences your brain generalizes automatically it's got to be a constant check but on the other side that's like we can't deny nature and what I mean by that is to like this is just everybody operates this way you're everybody's brain does this is why I mean I'm excited about I'm alluding to us getting to interview Adam Smith because he's an evolutionary psychologist and that's the type of stuff that they study and research is that you know there's there's still a part of us that has this kind of animal instinct to do things that were that is been built into us for a reason and so and it's not to justify those behaviors it's to be to understand it you know it's just like listen that's it's very natural it was put in there for a reason to protect us to survive to get to where we're at sort of things just because we've we've gotten we've evolved so we haven't evolved that much in the last hundred hundred hundred years we think that like we're so different than what we were just five hundred years but in the grand scheme of of time how long we've been here our bodies are the same yeah same but you take someone a thousand years ago put them today naked nothing else you can't tell that they're from a thousand years ago they're it's modern person it's it's all the same right it's the the denying that they exist is a problem then it's also the problem where they exist therefore this is how we should be that's also a problem right it's really what it is is acknowledging that they exist and then how do we work around that and how do we become better for example it's animal it's our human nature animal instinct to we just talked about doing the hard thing it's our nature to do the easy thing always do the easy thing so either a we deny that that exists let's see how far that takes you yeah or we say oh this exists there's four this is the way I should be yeah no it's like this exists these are why I have these drivers but I can evolve beyond that and it takes conscious effort and work to deny that also too it could be massively beneficial for you in a crisis situation would be yeah you know uh uh you know I'm trying to think of the word but like it to deny that would just be like not true like it's not it's something that to like will help you survive will help you get out of like crazies but also too you have to acknowledge it so that you don't apply it to things that aren't really a crisis you'd be naïve to do that yeah I'll tell you what yeah for for people watching who are like newlyweds let's just say one of the most valuable things that you could do as a man or a woman is obviously you want to understand your partner that's most important because they're an individual but also understand if you're a guy how the female brain tends to work and as a woman understand how the male brain tends to work we we tend to deny it or pretend like it doesn't exist or it's wrong and then you're screwed if you're a guy and you constantly use the rationale that you use for yourself or your buddies on your wife you're going to think she's over over emotional why doesn't she take my advice why does she keep saying these things to me doesn't she understand or whatever if you're a woman and you do that to your husband you're going to think why is he act like an animal why does he forget everything why doesn't he care about whatever once you start to understand that there are differences in those brains now of course number one understand that person you're with but also understand that there's these general differences you'll have a much easier better time that's it bottom line it makes a huge difference so denying these things is just it's a problem as well well this isn't like a complete example but it's some of some bit of it so I I was up in San Francisco as well last night and I went to a concert my favorite man came in town and I haven't been in San Francisco probably in a decade or so wow is it really been that long it's been that long wow yeah and I had the last time was yeah it was probably let's say about eight years ago okay because I brought my kids up to like your deli square and all that and like knew it was getting kind of rough in patches but it was completely eye-opening for me to see the state of where like Union Square where like a lot of people do like normal shopping where you see just the over just homeless Union Square's gotten that way it's there's not even like real customers anymore it's street drug central it's drugs on Union Square where all the Christmas shopping there was human shit like wow as I was walking down the street like so I was trying to find parking for like 30 minutes because all of the public parking garages like normally you'd be able to just go in a garage and I was like that's probably the move right you don't want to park on the street really we're now like private and they would bring the gate down and lock it and so like I kept trying to go in and like there's a gate I'm like what is a gate it says on here it's public it wasn't public anymore and I had to end up parking on the street and I we were walking and kind of like hustling you know through certain parts because there's like shopping cars there's people walking in the street there's just like I we saw people doing drugs but there's this weird like also kind of dichotomy where you have a playground and then there's kids in there like playing in this playground and it just made me so sad like because directly across the street you just saw just slums and and just garbage and and just like bottles and I don't know man it was really depressing but I went to the concert it was amazing but it was just like I just didn't I guess I didn't realize like it's gotten bad it's gotten to that level I didn't I didn't realize it so I I mean I told you that I can't remember the last time I went to Union Square it's probably been almost as long as you have because I only go down there literally for giants and warriors so I just I drive in drive out well yeah and not only that but that's if you know from coming from this area that's you literally as soon as you come into San Francisco you hit right there on the bay and then you're there yeah I don't so I haven't ventured to like but Union Square I remember going there that's like one of the more you know beautiful areas well they have a section they have an area that's sectioned off for people to do to take and buy drugs on the streets literally sectioned off and there's drug dealers in there and they leave them alone and you got and it's a terrible situation because the vast majority of these people have severe mental illness yeah and the this is where helping people can become toxic what I mean by that is you're not helping people you're you're pretending to help people oh we should leave them alone oh you know let them it's like you're not helping anybody these are mentally ill people that you're you're actually what's the word where you you have like a enabling you're enabling and you're causing some terrible things that happen and then the people in that whole city man this it's an exodus it's like 30% vacancies and businesses yeah like I said I told you guys I have family members that lives there where people leave their cars with the doors unlocked and windows down so that people can just go through their cars so they don't get broken windows and they just don't leave value I know I know crazy I know it's kind of spot hero just so you know spot hero so that's an app so what we do is spot hero yeah spot hero is this this app that we use that allows you to find like people who like let you park in their garage or in their driveway or their home wow so we'll pay her Katrina and I will play a little bit premium to park at somebody's like private house that's like right there and a lot of people have done this they've conferred like this guy that we parked in last night he's converted his underground garage to like 10 or 14 spots and he actually has a valet guy who works there brilliant yeah and yeah making 150 bucks a spot or whatever for the I mean we're there for like five hours or whatever right for the game and stuff like that so you you park at that place there's like he has a little valet thing gets the parks and it's gated whenever those games he's making a killing oh yeah I figured it was making like 2000 something a night every time there's a game wow yeah pretty upstairs is his house and he's converted his whole lower level his house into a parking garage that is very smart and there's a bunch of them that do that and they do it close to like areas where there's events because that's a popular thing to do wow that's brilliant you pay a little bit of a premium but I mean to know that it's got someone watching it the entire time oh yeah I mean in this venue wasn't like that big right so it was like kind of like I was really up in you know the the think of of San Francisco and it was it was sketchy it was very sketchy and there but there was I mean again I think the venue would have been a lot more full too if it wasn't in such a sketchy place because it you know there was like some great bands playing and it's just I'm like this has got to be crazy even for people coming in and trying to bring their fan base to places like that like it's it's crazy you know the argument because there's this I'm not going to we don't have to get too deep on this but there's this like we need to pass laws to make it illegal to sleep on the street and throw these people in jail and then this argument like no you know we can't do that these poor people you know we got to try to help them and the way that we're helping them is by giving them needles and not throwing them in jail and that kind of stuff well as you said it's not helping no I think there's a middle which is like this if we if we enable this the cost to the city in terms of lost tax revenue from businesses the cost to the city in terms of police and crime and lost residents if we took that and calculated it I bet you I bet you you would save money by publicly publicly funding mental health medical mental health by taking people like that and coming up with a way to where like here's a deal you've gotten caught twice doing this here's your options we're gonna either you either go to jail or you go here and we're gonna we're gonna you know take you off drugs and you're gonna get this help and there's mental health services I feel like I would bet money that that would save money over what they're doing now so and why I make that argument is there's a side of the whole like taxpayer shouldn't pay for it and I'm usually on that side but it's more expensive doing what they're doing now so I think it's it'll save money and it'll actually solve or solve the problem more than what they're currently doing you got a study that you wanted to share with us I do before I do it's a good fitness and health study before I do I do want to say this remember the last podcast where I said that you know coregasms is a real thing I got did you see the comments you got dmc I got dmc people talking about yeah there's plenty of people validating it experienced it I mean leg raises women validating it leg raises leg raises was the common theme one yes no guys guys don't have coregasms yeah tons of comments under that video of people like oh this is a real thing and this is why I don't do that exercise or this is why I do do that exercise yeah I don't have time for deals so it's a real thing alright I got I got this study that well God bless you if you could make that happen yeah although that'd be embarrassing you know you're not repting I think I'm gonna do the home gym today I got five more reps yeah I got core to work on today no so I got this the study that is pretty remarkable this was in nature.com and they did this study on basically looking at total daily energy expenditure like are we burning more or less calories now in modern times than what we were before and first off the answer is yes we are burning less calories but it's not because of reduced activity yeah okay it's not because of reduced activity now here's why before I get into what the reason is by the way this just only supports what we've been saying for the last eight years on the podcast like a muscle yeah it's because when you burn calories through activity your body quickly adapts and then it learns to become more efficient this is why that study that I bring up all the time on the Hudson tribe shows that these modern hunter-gatherers don't burn that many more calories than the average couch potato because you can walk more do a lot of stuff there's health benefits to it not gonna say there aren't health benefits but in terms of calorie burn your body quickly adapts so what they found in the study was it's not because of reduced activity because of the adaptation process but rather because people have a declining basal expenditure meaning less muscle so the main reason why people are burning less calories today is not because they're moving less it's because they got less muscle lack of muscle is one of the biggest contributors to what's happening with our health right now when you have less muscle you have less machinery to support with calories hormones organize themselves differently you have worse insulin sensitivity lack of muscle is one of the the main contributors to the chronic health issues that we're suffering from now so lifting weights yes lift weights strength training this is like the modern solution exercise portion of the solution paired with increased protein intake yeah there's more right that's why I say it's part of the solution but when you look at the exercise side of this it's like do strength training whatever is beneficial yeah for building muscle imagine just like somebody like just as everybody attempted one full body workout routine a week and increased their protein intake just that's it yeah just it like add a protein shake do that and watch as a whole how much it would bring that number up just that one by the way I had lots of clients when I got good at this I had lots of clients that only worked out on me once a week for the first two or three years and of course there were other changes that they made but that once a week of strength training had some pretty significant impacts on their on their metabolism just once once it's an area that I think we did a really poor job I'm guilty of it too of not actually celebrating even that like making that seem like it's nothing still yeah right because I was a young athlete trainer guy in my early 20s if someone said they only worked out I'd be like oh you're lazy you know that's not enough you know you're gonna move the needle that way but it's like now from my experience salad God you got salad I'll have a salad I'll have a salad who? I think I was thinking of it trying to cut bro trying to cut down a little bit speaking of protein today we have OrganiFi as our shout out oh I got something to mention on that oh yeah tell me that no along those lines I keep seeing these carnivore advocates talk about the they call them toxins that you find in plants so the argument goes phytotoxins yeah the argument goes you know plants they can't run they don't have claws or teeth so their defense mechanism is producing compounds that make you not feel good or make you sick this is what this is how they evolve to prevent themselves from being eaten unless it's fruit fruit wants to be eaten because it's got seeds in it but everything else don't eat and here's why and here's why you shouldn't eat vegetables and plants and I can see some of the rationale behind it but here's why it's wrong first off most of us cook or process our plants what I mean by process is like you take wheat you don't eat wheat off the stock that'll fuck anybody up but you grind the hell out of it and unless you have a gluten intolerance then you can consume it people who've been consuming wheat for thousands of years same thing with other plants and vegetables so the cooking process helps take get rid of some of that but there's also something called the hormetic effect actually one of you mentioned it earlier when we're talking about excuse me was it okay where some of the benefits of some of these these plants come from the fact that it is a mild stress in the body right but then your body strengthens as a result so now how does this tie us to organify the green juice that they make I feel like one of the reasons why over time I'm sure you guys have experienced this if you take it regularly over time you seem to feel better and better and better it's ground up it's freeze dried it's able to be digested but these are plants that probably have a lot of these compounds that produce some of this hormetic effect which is why you'll get these compounding effects over time so you take this green juice powder and you're giving your body you know getting the nutrients and stuff from the plants but there's this mild hormetic effect that strengthens in your body over time now I will back up and say that whole foods are always the best choice when it comes to this kind of stuff but this is convenient and like if you're lacking vegetables in your diet and plants and you want to benefit from some of the benefits that you get from them then this will be a good option I would I would say that that paired with the fact that it has ashwagand in there has to be the why people report back so much positive I mean that's their number one sellers the green juice yeah it's been that way for a long time reoccurring sales to like or shows a purchase as people keep coming back for more more all right I got a great shout out for today so there's this this is a podcast episode so it's not a page it's not a you know that's a good child this is a specific episode that I listened to that it's the only podcast I'm gonna pull it up cause I wanna make sure I say the guy's name right it's the only single episode of a podcast that I've listened to over and over and over again that's how impactful it was the title of it it's a word on fire so word on fire is a it's a religious podcast but they'll have guests come on there and talk about other things and they had a guy named Chris Stefanik on and he talked about joy and wow what a powerful like listen to this if you're going through challenges in your life you don't have to be Christian to benefit from it so you can actually take some of that out just hear the wisdom in there and it's absolutely brilliant he gives us one example it's analogy of like he says that joy is deeper and much more it's deeper and it sticks around even though you get emotions that come and go which you can't control so he uses the example of he's a body surfer and he goes when I see a big wave coming I dive down deep and grab the sand he goes it's real calm down there even though above me is a bunch of turmoil so he says joy is something that you have all the time whether it's challenge, sadness, whatever the joy is much deeper than that and he goes into this whole talk about it it's really really good it's Word on Fire episode 377 how to live with joy with Chris Stefanik interesting check that one out hey look if you're interested in health and you're a parent then you probably want your kids to be healthy as well well these days it gets harder and harder to make sure your kid gets all their micronutrient needs vitamins and minerals especially if they're picky eaters the problem is vitamin mineral supplements for kids are typically just like gummy candies they're just full of sugar and not very many nutrients well there's a new company that we started working with called Haya Health that doesn't do this right so zero sugar zero gummy junk it's actually well-dosed and appropriate for children so it's a multivitamin for kids that's not candy go check them out and get a discount go to HayaHealth.com forward slash mind pump Haya is spelled H-I-Y-A and get 50% off your first order with that link all right back to the show our first caller is Kate from Canada hi Kate, how can we help you? hi everyone thank you so much for all what you're doing just wanted to say that you're not just great trainers but you're just amazing people oh thank you I would say thank you to Adam for being such optimistic about our future it brings me hope too and thank you so much Sal and Justin for all your controversial topics which are not controversial anymore we are discussing them at home too all right, love it you got it so I'm 35 just started weightlifting just on phase three of starter and I have a problem with my shoulders because I have joints hypermobility so it's like difficult really hard for me to keep them on where they should be so it can be pop up easily my problem is mostly with arms and shoulders when I'm doing anything with like involve extra weight with my arms and herds and like I really sometimes feel it's gonna pop up especially when it's like my hand goes like out like that so I'm trying to do this way because then it's gonna be easier but I'm not sure how right it is doing doing wrong and I was thinking to start anabolic but I'm not sure if I'm gonna be able because of my shoulders should I just run starter second time you would be okay running starter again that wouldn't be a problem you can also start in pre-phase of anabolic also think symmetry would be good for but there's two things two pieces of advice that I think you're gonna do that will be really good for you one in what I've worked with people with hypermobility shoulder joints are quite common sort of the hips slow your reps down that's number one number two shorten your range of motion so don't try to do your full range of motion but make it a little bit shorter and then the third thing I'm gonna say is isometrics are gonna be your best friend beautiful so yeah a great exercise for you for like shoulders would be to hold the dumbbell straight up over your head and create tension or hold it right where you feel like it might be a little unstable but then just hold the weight there and create tension or create tension at the bottom position where you're supporting it with the muscle isometrics are gonna be excellent for someone like you because and this is just where you hold the weight in the position and connect to the feeling of tension that's gonna help you create stability quite a bit that by far is the most that'll be the most valuable thing that I tell you right now is to utilize isometrics in your daily training because that's gonna help a lot with that stability do you think like because each phase has different repetition like sometimes it's up to eight sometimes up to 12 is it better for me to lower the weight and have more repetition no the idea is to follow the program the way it's laid out so if we have it if we have it with lower reps the idea is that you increase weight and then when it has higher reps you lower the weight so you want to you want to follow the program the way it's laid out and not change it and necessarily modify it where I would modify it for you is it especially when we're doing shoulder stuff is I would actually do that kind of isometric pause in every exercise that's with my shoulders so if you have a shoulder press exercise I would you know pause at the bottom for a second or two press pause at the top for a second or two and then come down and so I would create these isometric holds in every exercise that we you know yet even like a lateral raise we'd raise I'd have you hold and then come down and so you would have to do a little bit lighter weight in order to follow the rep count to do that but all shoulder exercises I would have you do that one modification but in the program when we have you move from you know 8 to 10 reps to then 15 to 20 reps you want to follow the program in the way it's laid out yeah I mean I think that's the great greatest advice is the isometrics from those different positions from the rack position you know from out wide and then overhead and two you can you can also like work on that as well with a cable so let's say you know you're able to then have it in a top position and so it's also like you're pulling down and just holding and isometrically squeezing that weight in place same thing out wide same thing overhead just so you get that contrast and you get that connectivity there where your your shoulder is is really just trying to focus on creating that kind of tension to be able to brace and keep everything in place and yeah I mean there's a way to intensify that if it gets to the point where you're pretty good and you're pretty solid with that where if you have access to a kettlebell I just love having you know those same positions with a bottoms up position so it really intensifies the stability where it's going to be pulling you left to right and rotation so it's going to it's going to challenge you a lot in terms of like balance and control so you can go light with that because it really is like an incredible challenge to be able to hold that but I mean other than that like just you know working your way through that with the mobility rotational type exercises that you can apply just really focus on slow controlled creating tension every every incremental movement with that you're just squeezing and trying to connect to that muscle tension yeah you're with the with the reps I mean it's always going to be appropriate weight so if you did good technique and control for 15 reps and then the program says you got to do eight reps you still want to have good technique and control you just add weight that allows you to do that appropriately that's all so it doesn't mean you go crazy with the weight it's always appropriate weight okay so low reps aren't going to be inherently more dangerous for you than higher reps in fact I can sometimes make an argument that higher reps can sometimes become a little bit more risky for somebody with hypermobility in fact when I trained people with hypermobility I would train quite often in the low rep ranges and we wouldn't max out but I would just have them learn how to create lots of tension but your best friend Kate is going to be isometrics okay so take your exercise Adam gave great advice stop the rep you know where you feel a little instability create tension squeeze try and make it feel stable and then complete the rep if you need to go lighter to do so that's great there's nothing wrong with that but isometrics are what's going to help you create the stability more than anything so I would I would definitely place an emphasis on those for the shoulder exercises great thank you so much it's just like discouraging because squat I kind of progress well but with arms I cannot progress at all well let me ask you this you you maybe aren't adding weight to the dumbbells but do you feel more stable with the exercise in your shoulders you a little bit yes okay then you progressed yeah so we don't always measure progress by the weight on the bar you know progress comes in many different ways and sometimes it's just I can do it now or I feel better now or I feel safe now that's also progress so and nobody progresses there's nobody whose entire body progresses exactly the same way everybody has areas that progress more with weight than others or you got to focus on stability more than other areas that's normal so don't beat yourself over that perfect thank you so much for your answers today no problem Kate thank you very much have a good day you too we need we need to like I mean isometrics is so underutilized I think I don't think people really realize what we've been championing it for a while I mean it's just it's hard to convey you know how effective they are and how important they are because it's just it's part of that unsexy part of training where you just you overlook it a lot but the benefits are are incredible it's because it's hard to explain what's going on so I actually just said real smart guy had this because you're standing still well like so I had this I had this guy that I ran into I hadn't seen in a long time real real smart the engineer and investor dude shoulder issues and I was trying to explain to him and he's like oh yeah I was trying to tell him like the mobility stuff that we have and what I'd be doing with him and everything he's like oh no no no yeah I stretch my shoulder all the time like well there's a difference let me say and mobility is different and there's an isometric component in the mobility exercises that I'd have you do oh and he kept like like cutting me off and I'm like no let me explain what's going on and why and he's just like oh yeah well I get this quarter dose and I'm like stop it's just that it's for the the average person it's hard to communicate and this is what I explained to him it's like and Matt your humor you have to understand your humus is like floating right in there it's not like it's uh it's it's a the shoulder and the the hip are like the most complex joints in our body shoulder even has a scapula and bulb and all kinds of it capable of the most range of motion right so it has this ability to do and it's and what it's doing when you have someone like that's hyper modal it's like all over the place and so what we're doing with isometrics is we're trying to get all those muscles that are around the shoulder to wake up and fire and to help stabilize it and keep it more stable in there so it's not all over the place and so doing something like an isometric move if you just load the bar and keep loading the bar it's still going to be a wobbly and all over the place but if we can do an isometric contraction and we can recruit as many of these muscles around the shoulder to help get them firing and support that this is going to help you in that pursuit so even though you're not moving a bunch away and you're just staying in a fixed position and you're trying to contract and do this isometric contraction there you're getting tremendous benefit for what you're trying to accomplish I think it's just understanding what's going on is why people because they don't feel like they're doing anything there's holding in this position it's like how is this really helping my shoulder yeah really it's about the effort you're putting in in those positions more so than just like holding something like you have to really actively connect to that and increase you know that recruitment process so it's really like it's squeezing a bit harder a bit harder a bit harder like intensify it yourself you have to put the effort in our next caller is Emily from New York Hi Emily how can we help you Hi my name is Emily I'm 21 21 years old from Buffalo New York and I have a question about what my training focus should look like while I'm prioritizing my gut health so I'm currently working with Dr. Becky Campbell to work through my SIBO leaky gut IBS all of the things and I don't know what to focus on right now in terms of working out I've been really frustrated the past two years with my lack of progression in the big three lifts and I didn't realize until I was listening to you guys that it was probably my gut health kind of holding me back and I finally accepted earlier this year that I probably should step away from the intensity of facing PRs all the time and so I decided to focus on other things like my pistol squat progressing single leg RDLs working on my hip mobility just some other things instead that being said my primary goal is to get back to training heavy because I really love that and I still want to put on muscle so how soon is too soon for me to focus on this again and like what other skills should I work on in the meantime to best set myself up for success when I go back to training heavy and should I still be in this muscle gain mindset or is that kind of just deterring me from getting better how far are you with Dr. Becky Campbell's team with working with your gut issues did you just start yeah we we've only recently met within the past month but I've been working with other doctors on this for like two years so it's been spent a long time have you done antibiotics oh yeah no I think that was part of part of the issue I was on antibiotics for like four years for my skin and they never told me that it could fully must be okay well you're you're young so you're gonna bounce real quick but how big of a role do you think stress plays with your gut issues because I seen your question that you're a you're going to school for neuroscience yeah no I'm about to graduate in like four days so okay yeah I'm a senior in college and then you're gonna are you gonna keep going are you gonna go to are you gonna go for master's phd are you done I'm taking a gap year or two to get more clinical hours and then I'm gonna go back to school to be a PA so hopefully to work in functional medicine but under a DO doctor okay so you're you've got some stress on you yeah yeah I try my best to manage it I love to walk that really helps me and I started doing breathwork in the morning and that helps but but it's hard to not be stressed out yeah I think okay so so here's what I'm gonna say you're working with with Dr. Becky Campbell she's one of the best in the business you just started working with her so there's a process of killing off the bad bacteria rebuilding up good bacteria then there's a process of healing which takes a little while that places a large stress on the body and if you already stressed exercising with a goal of progressing in performance is probably not a good idea so I would treat exercise right now as a way to just make yourself feel good yeah recuperative you know so like two days a week a full body strength training would be great now it would probably is gonna happen and I don't I wouldn't rest your hat on this but what might happen is you'll actually progress just from taking a little break but I would go two days a week full body and the rest of the time I would work on just mobility and just feeling good that's all I would do walking yoga more recuperative yeah you know manage manage that stress bucket a little bit better it's a really hard question to answer because it's so individualized based off of how fast and how well you progress with Becky Campbell now the one thing that I would caution and this isn't actually no different than somebody who just torn Achilles or the MCL or ACL and you start rehabbing the tendency that we have is we start rehabbing we start feeling better and then we start wanting to push our limits and then we have this massive setback we see the same thing with God health somebody does starts working with a functional practitioner they start making good food choices they're starting to feel really good and then they start chasing the PRs again and then they have this big setback again and so you're just going to have to really listen to your body and be careful of being tempted to want to push as soon as you feel a little bit better I would just slowly inch my way up in that direction before I throttle down and or if you start to inch your way up and you start noticing little setbacks listen to your body and go back the other direction versus trying to force your way through it just because you feel a little bit better so I'm so glad you said that Adam that's such a big point because you'll through the treatment process or through this process you will feel better you'll start to absorb nutrients better and you're going to feel strong but the healing process hasn't hasn't been completed yet so what Adam said is extremely important if you continue to work with Dr. Becky Campbell's team they will through testing be able to advise you and tell you you're doing too much when it comes to exercise or stress so I would ask for their feedback as well hey I feel like I can do more what do you think what do my tests say well your cortisol is a little high inflammation is still high I think we should back off or yeah everything looks good go ahead and inch it up a little bit so I would definitely use their their discretion in terms of you know how hard you should go but I mean generally speaking maps in a ball like the two-day week version would be perfect I would do that and then the rest of the time work on mobility and just being generally active and I don't think you're going to see your body backslide at all so if you're worried about like oh my god I'm a lose muscle and gain body fat what will probably happen is you'll probably actually move forward a little bit through that so yeah that's the silver lining when you when you're able to actually go through the healing process like how much better your body operates and functions and you know will allow you to throttle up a bit more in terms of like force production so it'll all come back it's just you got to give your body the adequate time to really heal itself did you what did you test for SIBO with Dr. Becky Campbell so they were able to positively identify that that's what you what you got going on yeah I tested positive over the summer and I tested positive in the winter and then we just ran another test so it's been present for a while okay okay you know with SIBO and SIFO which is related is that you'll see that you'll get rid of it but then you there's a process of continuing to work work where it doesn't come back because the reoccurrence rate so high because I think people celebrate too quickly that was me that was me too yeah so so it's a longer process than people realize but the hard part is in the beginning once you figure it out and how to treat it and work with it then you'll see a lot of progress but then don't lay off the throttle and be like oh like that's what I would do like I feel better let me go eat all these things that I that I know used to bother me let me not do the protocol anymore and then boom I'd get a reoccurrence again and just over and over again so I forgot who it was we had on the show was the functional measurement practitioner that worked with they're usually like it's like a two year he said it's like a year or two yeah year or two process that doesn't mean you don't get better faster you do it's just it's still there's still that after care that you need to do considering that was Will Cole Will Cole Dr. Will Cole did you listen to that episode um I've been listening for like a year and a half so probably okay cool all right good well you're on the right track if you're working with the right people so I think do you have maps anabolic um I don't have anabolic but I was wondering would maps performance be too much if I did two of those days no that's perfectly fine do you have mass performance um I don't have that all right I'm going to send you anabolic and performance so you take your pick okay yeah either would be good for you for sure awesome thank you guys so much you got it um go ahead can I ask can I ask one more question sure so I ran map symmetry over the winter as like my first step of kind of taking taking my intensity back because I was running like a powerless program and I I could tell that I was getting really unsymmetrical and also my stomach and all that so I decided to run map symmetry but with all of the mobility it kind of seems like one of my hips has unlocked a certain level of mobility and my other one hasn't so I've noticed I've been shifting a little bit with my slots so performance yeah not sure do mass performance yeah do mass performance and symmetry would even be a good program to go back to it could take a little longer so how long did you power lifting training before you went into symmetry um I did it for it was about four months before that I ran map strong and then I wanted I kind of wanted to do strong as a precursor to power lift so then I did that and I could just feel the imbalances kind of coming on so I knew it was time to do symmetry it may just need that a little bit more of that attention of of lateral stability rotational stability of really getting familiar of how you know it in terms of if you're in the sagittal playing quite often and then now all of a sudden you're introducing these other ranges of motion and not quite getting strong with that yet like it may need a little bit more attention that direction yeah and I can I just want to comment on a college uh a girl your age in college your choice of programs is amazing yeah usually young young women are like you know hit in cardio and whatever you're like strong power lift you know symmetry like good job that's awesome yeah that's those those are the those are the right programs but I think symmetry and performance will probably the ones that you're gonna benefit from most in that regard take a look at your feet too Emily when you squat pay attention as many times when we'll see issues or discrepancies and like one hip or the other it actually stems a lot of times all the way from the feet and it'll do this kind of zigzag thing so if it's my right foot then it jumps to my left knee to my right hip so when you pay attention the next time you're squatting and you see this kind of asymmetrical shift you're talking about and see if you notice something in the feet many times on the opposing side you will see that foot's pronating more or it has like this external rotation excessively in comparison to the left and there might be some hip ankle stuff for us to address that will actually eliminate and alleviate some of the stuff going on in the hip yeah great point awesome cool thank you guys so much all right thanks for calling in dude so a lot of people don't know this but the those acne antibiotics oh they'll put them on for years it's like a little nuclear bomb in your stomach though annihilate your gut annihilate if you people don't you need to if before you do something like that just read people's accounts of how what happened to them afterwards those are like one of the worst treatments in my opinion and I know acne can be you know something terrible to deal with but do your research on that man you are nuking your your gut for a while to get rid of acne and then you're left with these crazy after effects I've worked with clients and it's like oh my gosh this is going to be really hard yeah the one thing I just cautioned her with that in I made the point already just going to double down on it is that you know we and I just find this with the gut with injuries like I was talking about with the knee or hip or ankle like you know we have this tendency of when we rehab we start feeling better to like want to push the limits right away and then that's when the setbacks come so it's no different for the gut someone starts especially somebody's performance driven like that that's why that's why I feel that way right she's got that kind of athletic mindset go get her right type a personality probably so starts feeling better with the gut and then starts either one introducing those foods that were you know messing around before or pushing the limits in the weight room or a combination of both right start introducing the foods plus pushing limits and then you have this huge setback and then a lot of times these clients think that oh the functional medicine thing didn't really work you know and they and they go back to like thinking like oh it's not it's a bunch of BS it's not really helping me but it's like no you got to stick to it a lot longer than that our next caller is Erin from Colorado hi Erin how can we help you hi guys hey so I just want to start out with the obligatory thank you I've been listening for about a year now and you guys have not only changed my life but my husbands and I feel like we're finally on the right track so thank you awesome rad so I wrote in I started anabolic last September and I started with the two day awake version and then I redid it again with the three day awake version before that I'm pretty new to weightlifting so the first round I kind of felt like it was just getting handle on things and then on my trigger days I do trigger sessions and then I do mobility work from prime and prime pro I do Adams prime pro video a lot because I feel like it's just pretty much covers everything that I need to work on so the reason why I wrote in though is because the last six weeks or so I'm really starting to notice that I'm crooked my left shoulder is about an inch higher than my right shoulder right now and I think it might be stemming from my right shoulder rolling forward and then I notice on my lower half my right foot really points out like when I squat or just when I'm standing even if I try and correct it when I squat by the time I'm done squatting it's back out pointing farther than the left one so my plan was to move on to performance next so I was just kind of wondering if that is still the right way to go or if I should focus on something else or I say symmetry we got the right program for you or symmetry map symmetry will do we'll take care of all that symmetry coupled with prime pro I think is your answer so follow symmetry the way it's laid out and then you can go to performance next then you can follow the program but I think symmetry is going to it'll take care of what you're talking about if it doesn't the first time around do it again but that's that's your best bet mm-hmm by far you can use some of the stuff in prime pro like to to complement symmetry right so I'd run symmetry the way it's laid out and then because you have prime pro you know we're talking about shoulder and ankle hip stuff like you could do movements in there so on your off days or like you can't you can't really do too much of the corrective mobility work so no um you know look at some of the exercises that we have for shoulder hip and ankle for some of those issues and then you know if you have time in between stuff you're doing at work or at home or you know on your off days like feel free to do that prime pro stuff as as much as you possibly can and then follow symmetry laid out and I think we should see some some of that come to you take some of those internal rotational like mobility exercises keep those banks so that way you bring them in is like your primers going forward towards your workouts and I know like performance will kind of highlight that a bit too with you know some rubber bands and things to be able to kind of get that connectivity established you know first thing so that way too you're going to perform at your highest throughout your workout you know what he means by that Aaron what he meant by that like we're so take your shoulder and adduction shoulder hip and like ankle you know from prime pro that you like the best or that you you far you could take from the video I did that's fine also so 90 so take those movements and those become like staple movements you do before you do any workout in symmetry so you start that's how you would start you start by doing some of those that's your warm-up that's your warm-up every time before you workout and then you go into the symmetry program so and then of course if you got more time to do it throughout the day do it even more but at least before you go to lift start every workout first with those you know three main mobility movements to address those areas it's just like anything else we're teaching the body to respond appropriately so it takes a lot of reps and so to do a lot of reps with like not much damage or intensity like that's where mobility is like your best friend to be able to constantly introduce that in everything you do until the the problem sort of resolves itself symmetry is the best program though you follow that and you'll start to see things balance out for sure just remember to start with the weaker side so every exercise that's unilateral right every exercise that's like one side and then do the other side start with the weaker side and then let that weaker side dictate the weight and the reps for the stronger side even if it feels easy for the stronger side follow the weaker side that'll balance you out okay so is symmetry like anabolic where it has like trigger days too or no symmetry symmetry is symmetry is a different program so just follow it as it's laid out don't do it don't you don't need to add anything to it the only thing you could add is what I was saying about yeah the warm ups with the the the warm up yeah the warm ups you can do that on off days as as much as you can we're just getting better connectivity we're working on mobility range of motion there so the more you do that the better off you're going to be so that is your if you have time or you got oh I got a free day today go do your do your prime pro work do do more of that have you you said you're kind of new to strength training is this your first time ever doing strength training yeah before this I did the 30 beach body program so it was mostly just light dumbbell work so so this is in this by the way don't feel bad okay this is why there this is part of the reason not all the reason but this is part of the reason why there's so much value in working with a really good trainer or coach because what you're noticing is very normal if I take anybody who's never done strength training and have them progress through the big lifts which are all bilateral meaning both arms both legs you will see imbalances between the right and left because we start out that way and so a good trainer is able to spot that and work on them as you're continuing to progress so don't feel bad this is very this is expected not only that this is why we created symmetry I mean I think you should commend yourself already the fact that you had the awareness to have prime and have prime pro and you're asking a question like this yeah so a lot of people just just keep going just keep on going and just ignore that there's this imbalance from one side of the other the fact that you're aware of it already working towards it want to know how to program around it is a is a great sign you're going to move in the right direction so I love hearing that yep thank you you got it we're sending that to you okay awesome thank you guys so much all right Aaron thank you take care do you guys get the feeling we prevented a divorce she's like now we're back we're on the right track between that and the Ullur is she done all right I feel like we have a lot of success there we're keeping marriages together yeah you know I tell you this just for anybody listening you know there really is nothing more valuable than having a really good coach or trainer train you because everybody's body responds a little differently this room would have seen this before it became obvious to her now to for the late for the average person when it becomes an obvious discrepancy there were signs that were already there way before they just didn't necessarily notice them right and a good trainer would stop it before it progressed into something that you know the average person can notice I do want to point out though that that is the the difference between a good trainer a great trainer though that's right that's it's like I could see this before it's a problem I mean that when I think of the the first five to ten years versus the back five to ten years this is the big difference is you know as a trainer in my early career it was all around you know what's your goal I want to look a certain way I want to lose weight I want to build muscle macros and intensity pushing these things didn't become issues until they became big issues yes and so versus the the more experienced trainer is let me see you move and then I see how they move and immediately I'm already addressing this type of stuff so I mean definitely if you can find a trainer that is experienced like this they're worth their weight in gold our next caller is Marco from Italy Marco how's it going how can we help you yeah wrapping it hey guys Buongiorno Sal how's it going good how are you we're doing good what can we do for you yeah my question is about mops programs and fasting so I'm a great fan of fasting mainly for the spiritual benefits I'm a little bit of a freak I spent the last few years studying Taoist practices and meditation but I love working out as well and so I was wondering since I started recently anabolic for the first time and I feel my metabolism is way higher way stronger I am eating way more and it feels great I'm stronger I still would like to introduce some I don't know two three days fasting once in a while like once every month or every other month would you would you suggest not doing that or reducing that since one of the purposes of the program is that of increasing metabolism no I I love this you're fine you know if you go back far enough Sal was on this kick for a while where he was fasting every month on a like a two to three 72 hour fast yeah two or three day fast yeah once a month once a month he would do this and yeah remember and there's tremendous benefit especially since you're the for the purposes that you're doing it you don't have this weird relationship with food and it's not going to slow your metabolism down no not it's not going to slow your metabolism down it's not going to hurt your gains even in fact I think like and I would I would time it like so that this is how I do especially if you're at the spiritual practice right so the day that the three days you decide to fast this would be a more recuperative week I'd also make that my kind of my D load week so you'd have this so you bring back the intensity a little bit on your your weight training you'd focus on meditation your spiritual practices no weight training yeah or none that's what I mean by that should be your D load week so D load that week or like really scale it back and I mean I would think of that like this is my week of working inward for a week and that's going to be the focus eating eating no food and then meditating things like that and then when I come out of it I'm back to refeeding and training hard I bet you'd see tremendous strength gains great things for metabolism all positive health will be positive everything everything will work out well I think that'll be that's a perfect uh that's perfect advice right there Marco that's amazing I have a question for you how because I know you're in Italy right now so I need to ask you this question what does your mom think about when you fast how do you tell this to your mom what is her reaction when you tell her no mom I'm not going to eat for next three days she throws something at you look this is a fun year I'm back at my mom's for a few months and she's fasting with me she's coming to the gym with me now so she's working out wow awesome yeah yeah yeah my grandma killed me probably what part of Italy are you in near Genoa on the right at the frontier with friends on the coast oh good gorgeous yeah I mean on those days you fast I mean the goal is is you said spiritual mental the exercise I would do on those days is walking I would spend time outside stretching yoga that kind of stuff and then when you're done with the fast get back to your strength training I mean you did that once a month you would get great there would be no problems at all fantastic because I I just finished phase one and I just wanted to fast so bad I did it and I thought put it between phase one and phase two or at the end of the whole program because they the last month each phase more or less yeah three or four weeks Marco thank you by the way I just got today this t-shirt and the hat yeah it's good on you you look at Marco Marco do you have maps anabolic advanced no no I don't okay I'm going to send that to you because in maps anabolic advanced there's a week of deload in between each phase that would be a perfect time for you to do a fast thank you thank you very much yes you got it and one last thing of course everybody says thank you for everything but especially I want to say thank you and I heard it on the podcast as well that was released I think yesterday or two days ago you guys are all of you a great example for as young men of fatherhood of manliness with in my opinion at least the great a great balance between strength and determination and all these very masculine qualities and being vulnerable being humble it's great to have people like you to look up to thank you very much thank you very much Marco I appreciate that that's a nice compliment thank you all right that's a good work thank you all right thank you too thank you we definitely are the most humble people I know where is it coming up like that for the first place so far everything else okay cool yeah I had to ask you about what his mom said because I know him I mean in my culture that's great I'm not gonna eat that's funny hey that's great he got his mom on board I know he got his mom fasting and he said you know I actually foresee us in the future not the near future before I get all the comments so that everybody relax writing a program like this where we integrate yeah it's like it's like a longevity health more focus and I think I would totally do this where there's a one to three day fast every single month he's a bit ahead of the curve with this yeah no that's a what a what a great great balance you know and so I think that would be a really cool thing to hear how that goes for him that's awesome look if you like mind pump head over to mindpumpfree.com and check out our fitness guides we have a lot of free fitness guides that can help you with all kinds of fitness goals also come join us on Instagram find Justin at mind pump Justin find me at mind pump to Stefano and find Adam at mind pump Adam today we're going to teach you everything you need to know to build a strong well developed chest when I think of weak points and and areas that I struggled with developing for a really long time chest was up there with the yeah it was for me it was for me for sure I got more caught up in the weight I could lift versus how I was developing my body I think it's one of the most challenging muscles to develop for most people because the form and technique