Give it away, give it away, give it away, give it away now. Now he sings on every single one. Give it away, give it away, give it away now. I passed the mic. Every single one now he sings. Red hot chili peppers. When was the last time we got down to some of that, dude? They had a new album a while, like last year or something, right? Really? Yeah. I feel like they're one of the most underrated rock bands. One of the best funk rock bands. They are underrated. I think they're awesome, but I think they're legendary. I don't know. I mean, they'll be in the Hall of Fame. Wait till they die. Once they die, they'll be like, they're so legendary. Aren't they another one of those bands that did their own label and went their own way? Maybe. I think so. I think that's part of the reason why they are so underrated is they're not. I don't know this again, too. They're like Pearl Jam. I was looking for Justin to save me on this, because I just sometimes I lead out there with things that I think I'm right about, but I'm not sure. And I'm hoping that the other two guys know more about this. This was when I was looking to Justin. He looked at me like, I don't know, but I'm going to go with this. OK, let's do this. I think so.  We're going to do this on our own. And they became still super big. But they would have been probably even bigger if they would have. I think they're legendary. It's April. Speaking of legendary. It's April.  Well, this is legendary. I don't think we've ever given away. I don't think we've ever given away this much stuff. So if you enroll in the Maps RGB bundle or the Maps Super bundle, you get three things for free. You get the no BS six pack formula for free, the fasting guide for free, and the nutrition survival guide for free. You get that all for free for enrolling in either one of those bundles. Plus 50% off the forum.  If you get the Super Bundle. If you get the Maps Super Bundle. I mean, you're pretty much set up forever. Yes.  You get the nutrition stuff, the fasting stuff. You've got stuff for working out your core. And you've got three different main programs with your additional programs like Maps Anywhere and Maps Prime, which is you're done. I mean, if you cycle through those different Maps programs, you're pretty much good forever. A lot of people don't know this. You guys can get onto the website. Click on the Learn More button on each one of the programs if you want to hear details of what each one is. So I know Sal kind of goes over them on the episodes all the time. But a lot of people don't fully understand what each program is. Like if you want to know more details. All the distinctions. You go to the website. You hit Learn More on the actual program with it be black, red, green, prime, whatever you hit it. And then there's actually a nice video that will pop up in a description or whatever thing. So if you want to know more details. Excellent. This is at minepumpmedia.com. Again, to recap, enroll in the RGB bundle or the Maps Super Bundle.  Again, minepumpmedia.com. We're also giving away some t-shirts. Here we go. 20 reviews. You know why? That's good. It's uptick. That's because I called it last time. I have to tell people. Exactly. Yeah. No, it's not because I called it. Come on, guys. It's not because I'm magical or something. No, I know. It's because we have brought it up. We have to literally tell people how to leave a review because Apple can be a cock. It's a little bit of friction there.  So here's how you leave a review. Don't say that.  I love Apple. They're great. Go to the podcast icon. Click on it. Search Minepump. Even if you're subscribed, you have to do this long, arduous process. Search Minepump. Click on the icon. When it comes up, you'll see a little section where you can leave a review. If we like your review, you'll win a free Minepump t-shirt. Doug, take it away. Yes, and I always have to remind people we like all the reviews, but we like some more. So these are the six people who are winning this week. We got Andre D. Davis, C. Bass Fishing, Lisette 41. Kick his ass, C. Bass. Flex on Fleek, Marty Love, no, sorry, Mandy Love, 16. That's a difference. And our final winner is going to school to be like Ben G. Excellent. All of you are winners. Is that Ben Greenfield? Absolutely. That's how you learned about our show. So thanks, Ben, for sending them our way. So send the name, the one I just read, to itunes.minepumpmedia.com. Send your shirt size, your shipping address, and we'll get that right out to you. If you want to pump your body and expand your mind, there's only one place to go. Mind Pop, Mind Pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Do you think when you meet people who do like lots of, not addicts, so let's forget addicts, because those are actual, but people who like to really enjoy doing certain drugs and you meet them, do you think it's the drugs that make them weird? Do you think the fact that they're weird is what makes them seek out drugs? You know what I'm saying? That's an interesting question, and it's kind of hard to, I don't know too many, I think interesting people gravitate towards it. Well, not just interesting. Well, you know who'd be a good person to talk to about this is actually Brink, because he has- Because he does drugs? No, no, no, because he has a close relationship with buddies who he remembers one side and they've had a completion.  You know why I say that? Because there were, if you do a study on marijuana, for example, or alcohol, you'll find that a disproportionate percentage of people who drink alcohol and smoke marijuana compared to people who don't have higher rates of depression. Now, you can look at that and say, oh, marijuana and alcohol cause depression, or you could look at it and say, depressed people are self-medicating with substances that make them feel better. Well, I thought we already kind of figured that out, don't we? We know that already. Well, I mean, it might be both. No, I don't think that's the case. I think anytime- The reason why I'm saying this is I'll meet people who love psychedelic substances, and we've been meeting a few of those people recently, and they're a little eccentric, you know what I mean? Not in a bad way, but it's a little different, and it makes you wonder like, is it, did that happen because you dropped a little acid or is it because- Well, I feel like I guess this is one of those things that I haven't experienced, and maybe after I do I can speak more educated on it because I feel like right now we're going off of our experience of meeting people and talking to them, but I've never done a psychedelic dose, and I feel like I'd have to do a few times before I could go like, okay, I get it now, I get why these guys talk and they act this way. My thing that I always ask and if, I mean, when we were with Kyle, when we were with Jamie, like we were Aubrey, like I'm always asking these guys like, where's your checks and balances?  So I think so many people, they get so excited when they get introduced to this and this, it's so enlightening and you get this experience and then it's like, you chase that. And then how is that any different than any other experience that we're chasing? Especially when you're talking about, it's not, the argument is that it's you're like supposed to be just like super present, right? You're so present that you're so in tune with this almost other world or out of body experience. But then are you really, or is that really disconnecting from yourself now? And are you chasing that disconnect just like somebody who's getting high on something else or drinking alcohol and which are trying to escape from the current reality that they're in right now? You know, my opinion is I think we have a tendency to categorize things as either good or bad, you know what I'm saying? So it's like, on one hand, you're like, of course, how we were raised, don't, right? It's all bad. Just say no, don't do any of this stuff. Which is really hard to break, that sort of stigma that surrounds a lot of this kind of stuff. And I think that's why we're trying to figure out because like we've met so many smart, like really productive, influential people that we're finding have these experiences and they have a different way of looking at a lot of this kind of stuff. And it's interesting to me just if they, like thinking of it more as a tool as opposed to like I'm chasing a high or I'm trying to seek like an altered state of consciousness just to get like away from the world. Well, it's because the one thing that we all three have in common is anytime somebody comes and says to us, it doesn't matter what it is, it could be a supplement, it could be a type of workout, it could be a diet, and it could be a drug. When people come to us and say, oh my God, this is everything, this is the greatest thing ever and then they start to really strongly identify with it. Yeah, we pull back. We always do. I'm always like, whoa. Yeah, let's dissect this whole thing. Yeah, and we did that with keto, we did that with supplements, we did that with workout routines. And that's what I mean. People like to be like either all or nothing type of camp. And I don't think anything works that way, but I will say this when it comes to drugs, you know, if you look at like methamphetamine, right, you look at meth, you'd be hard to find an average person that would say, oh yeah, meth's got some good. There's some good properties in it. However- A little meth before breakfast. However, we sell it legally as a prescription drug. I mean, methamphetamines are sold as ADD medication. Pilots will use them to stay awake. The military will use them. So there are some beneficial uses, some potential beneficial uses for even a drug like meth, right, or substances that are like meth. Then you find out like Hitler was on meth. Yeah.  He was. Dude. Well, the irony in all that is that people don't even- Cautionary. People don't even really realize that.  But if you, that same kid who does that, right? The rich kid who, you know, mom and dad have taken them down to get the prescription so he can study better and, you know, breeze through school. But then what if the same parent, or different parent takes his kid and they can't afford to do all that but they can get a, you know, bag of crystal meth on the corner and they said, okay son, you know, just wait on test days.  I mean, right? Like- You know what? That sounds so- Get ready for your SATs. Yes, like that sounds crazy, right? That sounds so crazy. But how far off is it though, really? Well, they'd have to make a different form of it. I don't know if you could do study. I don't know if you could study. Like?  Think about it. This is a picture. No, I hear what you're saying. I totally hear what you're saying. No, it's- Like we need to ace this. We need to get you in this Ivy League school.  Right?  Like, what's going on? Oh my God. Performance gained. Let me show you his new tropic stack.  Wow. We'll fix that right up. Little kids on the floor. Yeah. Well, it's, you know, nobody, it's so funny how we demonize, we categorize, we name them drugs. It's like, oh, these are so bad. But then the government puts like a cool little label on it, colors it like a blue color, and gives it a different name, and then it's totally okay if your doctor prescribes it. I just got some prosacturias. It's just, it's gonna happen, watch. I mean, all of it, all of it's a tool, right? All of it can be utilized as a tool and like anything else, it can be abused. I just think like anything, like what we talk about when we talk about diet, when we talk about exercise or, you know, which are things that we, I can say we're experts in, right? We rarely ever tell people, you know, don't ever do this and always do this, right? Like we'll say there's foods that are definitely not good for you.  No, because it doesn't work. When you do that, when you do that whole black or white on the wagon, off the wagon, you get, it's not effective. You actually get more, probably higher rates of abuse is what I would think. Like, don't you think it would make more sense to be, well, just to educate and be more honest about it? Like, instead of telling, like, here's a good example. Well, it's hard to moderate anything. Well, here's a good example.   Don't masturbate. It's evil. Has that been effective? Have kids like not had sex?  No. Where is the statistics on jerking off? What are the statistics? Yeah, is a sin an increase? Are we increasing that? Who's gonna fill out that form? No, there's studies for that. Doug, you should Google that. Taylor, you should Google that. Well, is masturbation on a rise or is it on a decline? I have my theories. I think it's on a rise. No, no, no, no, no. It might be declining. We did a whole to episode on the declining male, right? Because people are becoming desensitized. Here's a problem with masturbation is... Well, let's... Here's the one problem. Yes, here's one problem. It's a proletariat. They can get you in trouble in a lot of ways. You can't do it in public. That's about it. No, here's the problem. It's the equivalent of getting super obese. Before Taylor or Doug gets this out, I wanna know rise or decline. No, here's why I'm gonna say there's a problem. No, no, no. You don't have accurate... You can't. You can't have accurate numbers. What do you mean you can't have accurate numbers? You don't have accurate numbers because in the past, nobody would ever answer this properly or they would never answer it honestly or it was never asked. Sure, these studies... Hey, can you... The Kinsey reports were some of the first studies to actually ask this and they were done in the 1940s and even though... That's plenty of time. I don't need to know all of it beyond before that. I don't need to know medieval times. I just wanna know in the last... Is it on the rise in the last 20 years, bro? That's all I need to know. Well, they whack off through medieval times. It's been tracked for longer than that. I've been part of one of those studies, right? So every... Every what? Every year... You've been part of that study? Every year I get somebody who tracks me down, no matter where I've been. Yeah, every wife has been on some of those things. Wait, hold on. This is getting weird. I can't even... This is so bad. I don't know the name of the company yet. I've done this so many times. They ask you how often or many times you... Okay, so like when I was...   I can't remember. Somewhere around there.  So listen. Okay. Hey, kid. Did you play with yourself? Listen, they asked me questions like this. They asked me questions like this. So this is how it works. So... How many times do you get wrecked? I get paid $100, right? And they paid you? Yeah, they pay me to take the study and I'm a part of... And it's... We're gonna set up a one-way mirror. No, it's not that crazy. But it's always somebody that works for this company. They come out. It's not a company. It's like a... What do you call those? Like they're like these nationals. Yeah, it's a survey, but it's like a national... I'm gonna say pervert, but all right. Market research. Yeah, I put headphones on. I put a laptop. It's all private, but they asked me...  They wanna know all these personal questions. And they pay attention.  So I remember... So they're watching you for a long time? Yeah, they were watching me for a long... So of course, when I'm like 12 and they're asking me, have I done these drugs this time? I remember being a kid to be like, God, no. And now... I said, God, no. I go like, oh, shoot. I gotta ask yes to this now. That's yeah, that's yeah. Were you honest? You tried the finger and the butt, miss. Yeah, I am honest. I'm honest. So when they ask you when you're 12... Because they say it's anonymous, right? So they're not gonna put my name on it or anything like that, but... They email it to your mom right after. Yeah, yeah, right. She's got the print out. Yeah, it turns into blackmail. Like, you're gonna pay us now. Okay. Son, what were you doing in the bathroom yesterday? Nothing, mom. That's how this report says. During the current national masturbation month, I look, oh, there's a... There is a masturbation month?  Oh, we missed it. I don't know. Maybe we didn't. Oh, good. I looked into how close to truth this old joke that 98% of people masturbate while the other 2% are liars. Michael Kassman writing the psychology today says that a fairly large survey conducted by University of Chicago sociologists find that only 38% of women said they'd masturbated at all during that past year. Wow. The figure for men... Come on, ladies. Let's pick it up. The figure for men was 61%. This is bad study has to be. The study suggests that there are some misconceptions in the US about this practice. In American culture, masturbation is often viewed as a sexual refuge for singles, as a way to compensate for a lack of sex in a relationship. In this survey, they turned out not to be the case. In both genders, a sexless relationship suppressed masturbation.   Any disconnect between these two elements, i.e. physical contact, but no emotional closeness or vice versa, was associated with increased masturbation. In fact, for women, one of the best predictors of masturbation was a relationship that lacked emotional intimacy. So, guys, if you guys are not asking how your woman is doing and her feelings and sharing your feelings, chances are she is masturbating to somebody else when you're not home. Just food for thought for all you guys. This explains why in the US, where people seem willing to reveal all manner of intimate details about their lives to almost anyone, masturbation is still something that they seem to be a little secretive about, perhaps, because of the false perception of that those masturbate do so because they think it reflects badly.  I mean, I'll tell you why. I'll tell you why right now. Please do. There are now studies where they're studying people's internet searches and internet searches. That's where it gets real interesting. Internet searches, like you're in the heat of the moment, you're searching for what you wanna look at, and they are not matching up with what surveys are saying directly. So, that's the thing, like when people ask people surveys, number one, there's a bias because who are the kind of people that agree to these kind of surveys? Number one, it's not everybody, like everybody that agrees. Sure, sure, it's not gonna be super accurate, but do you think it's that far off? Do you think that? I think you take it with a grain of salt. I think something, I know where you're going, right?  I think depending on my sex, depending on my religion, the way I was brought up, a lot of those things are gonna determine how I'm gonna answer a question like that. So, I just think- Nonetheless, I think we can still speculate whether it's on the rise or decline. Don't you think that you can still speculate that just because there's surveys out there? Of course. I think because masturbation happens on your own when you're hiding and no one's around. I think people have always done- So the search results are a little more like, okay, we're peering into people's actual activities versus like what they portray themselves as being. Also, what do you consider masturbation? Do you consider- Cloud porn. Do you, whoa. Do you consider masturbation like till you orgasm? Or is it just manual stimulation of your gender roles because you like the way it feels? Oh, that doesn't count.  That's like it. Wow. You don't? All day long? You don't?  You know your own? Oh, my own? Maybe. Yeah.  You know, like boys- It never leaves.  You know what I mean? It's on the outside of your body. I'm still- You can't just pee on trees anymore. You know, like that's a problem. It's kind of irritating. You still do. What are you talking about? I know. But that's in the confines of my own property. I don't know how we went from- That's not true. I don't know how we went from psychedelics to masturbation. Well, they go hand in hand. It always happens. Yeah, I don't know how we got there. You haven't noticed that. I, nonetheless though, I think that all these things are tools, including masturbation. Yeah. And I think that I'm not a fan of demonizing any of that stuff. In fact, I think it's even more funny when I know people that are like freak out about- Oh, we just made 1,000 people square. Like, yeah, psychedelics are drugs. And it's like, oh my God, that's so bad.  It's like, you can sit here, I can sit here and argue with you all day long that it's just as dangerous. They should have different thresholds, but you can argue that there's more people that are dying from that than are dying from any of those drugs. Of course. Well, yeah, but everyone just says, oh, of course. And they just mow on over through it. Like, it's no big deal. Because, hey, I can get away with taking more carbohydrates, taking in more sugar, taking in more of this stuff without seeing this crazy, I'm going to die the next- It's just not, you know why? Because it's like publicly, it's not as like crazy. Like, if I'm at the store and I see a bunch of like, really overweight people, I'm not thinking like, oh, fuck, I got to get out of the store. But if I go into a store and like, hello people are tripping hard on acid, I'm going to be like, wow.  Yeah, but you know what? It's just one of those things. Yeah, but here's the thing though. If everything was legal, if everything was legal and everybody could trip balls if they wanted to, like, that wouldn't last. Like, you wouldn't like, you would have to, it would require you to have respect for all of these things. Of course you would. And I think we would have this even playing on all things, right? You would start to look at everything all the same and just say that, hey, some of these things are much stronger than others. Some of these things have much greater adverse effects than others and therefore I have to learn to respect them. All of them can be used. All of them can be enjoyed, but then you just have to learn the balance of all of them and understand that.  Bring the bird. Bring the bird. Psychedelic master-mainten-bird. Quoi-i-quo-a-a. Angola-Vlamin. Caymera-quo-a-a. Today's qua is being brought to you by Caymera Coffee. It's the only coffee that is infused with all natural neutral picks for a cleaner, calmer, and more focused buzz without the crash. Click the Caymera link at minepumpmedia.com and input the discount code, Mindpump a checkout for ten percent off. It's the motherfucking quaw. The eagle has landed. Quai-Qua. Our first question is from spam rice and eggs. Excellent transition right there. Amazing. Like right in. How can an athlete gain functional muscle mass unlike a body builder? So functional muscle mass. First off resistance training will build muscle on your body. Yeah. Regardless of how you do it. It's gonna there's gonna define it however you want. Yeah there's gonna be muscle a muscle building effect from training with resistance. Functional muscle we have to put that in context first of all. A body builder is actually very functional. Well and for bodybuilder technically all muscles functional. Right. Right. I mean a body builder is got very functional bodybuilding. He's just taught at different things. Exactly. So like a bodybuilder goes into a gym and does bodybuilding movements. He's extremely functional with what he's trying to do. He's more functional than an athlete is.  Right. Now if you're defining functionality as you know big muscles that move in multi planes that move for everyday life that are have good pliability good flexibility that there's no deviations there's no you know no no restrictions like you got full range of motion like you know that kind of mentality and I think that's obviously what they're kind of looting to it's just that you had to define that because it is like it's still functional muscle but like it really just amounts to what you're teaching your body and what you're teaching your muscles to to provide like the action towards so and if you look at some of the like the staple bodybuilding movements the ones that we advocate quite a bit like overhead presses you know barbell squats and deadlifts and rows pull-ups dips yeah you see that a lot in in your your everyday life picking stuff up carrying them to your car you know do it like it's just functional in that sense of it is more like it's it's daily applicable things beyond just just lifting weights in a stationary kind of setting I mean if you did those movements and you constantly focused on control improved or increased ranges of motion tension you're going to get more functional for most things in fact you know I hate the whole you know weight lifting weights makes you tighter or makes you lose flexibility that's not true it's the way you lift weights if you lift weights and focus on full ranges of motion and constantly challenging that with good control most people will get better flexibility and ranges of motion most people are gonna get better mobility I mean every client I've ever trained you know we didn't even do stat like lots of stretching until much later on and they got better range of motion because we would constantly challenge it with weights I actually think this is something that we tend to over complicate and I know this of actually a very popular question because there's a lot of people and I'm sure Justin for sure Sal maybe you maybe when you're going through jiu-jitsu but most everybody that will that's into sports and that's a young male or female coming up you are also wanting to build and shape your body but then you also love sports and I think that's where this question stems from is like how do I build this physique that I'm I like the way I look but then I also am functional and can play my sports that I love to play and to me it's a very simple I mean we can get here and talk semantics all day long and make it sound really complex but it's this simple it's like they they both have their advantages and they both have their disadvantages to to each right so you know if you're if you're solely focused on aesthetics and that is a the main thing I just want to build this great looking body well if you build your routine around that and that's how you train all the time then it's going to start to hinder sports performance because you're not doing a lot of multi-planar movements you're not doing explosive you're not doing stop go you're not recruiting different types of fibers really like there's these different things that are going on when you're training specifically for sports and when you're training specifically for just building muscle mass and so when I like talk to a young athlete I just normally look at them like well where's the priority and that's where we're going to spend most of our time and we're going to be kind of 80-20 with it right so like if you're like an athlete and that's priority first but then you also would like to look good well 80% of our time is going to be around like sports performance type train like map screen like map screen is like this is our little world this is the type of movements this is how we're going to train because this is your primary focus that doesn't mean that 20% of the time I'm not going to take you and we're not going to lift do some heavy deadlifting and do some heavy squatting and build some muscle like but I want to make sure that I'm still spending a majority of your time in this multi-planar functional full-range emotion explosive type training that's going to benefit your sport and the the other side is true look let's say you were someone like me who was coming up in the later 20s and going like okay I'm not I'm not going to be a pro basketball player but I love to play basketball and I and I'm part of a men's league and so I still want to be functional I still want to be able to play the game but I care the way I look more so then 80% of my time was spent on building the physique that I wanted to look a certain way but I made sure to spend about 20% of my time incorporating these moves that we're going to make sure that I still stayed pretty functional but being an expert in one or the other is going to hinder the other one no matter how you how you wrap it up I think it reminds me too of when like when I was training for football and like the coach specifically like told me he's like look you have to gain at least 20 pounds you know for this new position to be inside linebacker and I was like oh my god I got to put on a lot of mass so you know being young and impressionable and looking towards other people to give me ideas like all summer I trained like a bodybuilder and all I did was hypertrophy and style training and you know didn't go through full range of motion and just got really good and and put on size like I got I got bigger significantly but I going into play like as far as like my movement was concerned and you know how I how I was balanced and man it was it was a just a striking difference and it's because of like you said it's not it wasn't even 80-20 it was like you know like 99% hypertrophy a little bit of movement in corporation but yeah you have to really establish what that looks like in your programming so if you know if my my priority was to to be more explosive and you know respond better and be balanced and and have you know better body awareness you know I would have focused way more on the functional style training but there's somewhere in there we need to figure that out how to kind of twist the knobs that will specifically well this is this is where we I mean this is what really motivated us to do the sexy athlete bundle right was okay how would we how would this look for us and you know that that's a blend of black and green together so maps black which is maps aesthetics and maps green which is map performance and it's a blend of the two and even though it's a blend we set out all the programming it's it's really designed for you to have the ability to kind of flip-flop those so you can make your foundational stuff more maps black and then your off days mobility days so then you're spending you know three of the days of the week are building and shaping the body than the other two are staying mobile and active like that full range of motion and multi-plane your movements or if you're more athlete but then you still want to get a little bit of study training then you would flip it on its head and go three days of the week is more maps green and your focus those are your foundational days because you're getting all that functional training and the other two days are kind of hypertrophy or what it would be called focus sessions so I think people there's this misconception when it comes to muscle and training in that when you train muscles for functionality somehow it's the muscle itself that is different here's that here's the here's the truth there's a smart and a dumb side to training your muscles the dumb side is the muscle itself stronger more endurance you know utilizing energy better contracting faster slower okay there's that side which is a dumb side then there's a smart complicated interconnected side that has to do with your central nervous system muscle recruitment patterns your how your brain controls muscles to move them in particular ways that's a skill the if I took the muscle from a highly competitive athlete and the muscle from a bodybuilder and I took a chunk out and I looked at them the same I mean and let's say they were both in strength sports so that because body builds obviously train a lot more in strength they're gonna look the same the difference is the athlete is more skilled so really think of functional muscle as skilled muscle not even the muscle just having skill because a great point to bring up the central nervous system because it is it's all unlike what you're teaching your body and that's that's your command center so I mean look if I if I took if you took a person and you just had them ride a bike all the time and they never ever walk ever again their skill at walking would diminish now would that mean that their muscles are smaller less developed less fit no it's just the skill of walking your body will actually lose its sharpness in its skills if you look at highly highly skilled sports that require extremely high levels of you know proprioceptive ability and skill and don't don't necessarily require tons and tons and tons of athletic ability you'll see that they train a shit ton of skill if you look at like synchronized swimmers or divers for example yes they're very fit but the vast majority of the training is practicing over and over again hammering in these movements to where they develop these neural patterns to where they they know their position in space while they're jumping off the diving board they know how to spin they know how to go headfirst create the small splash all these different things that's what functionality is functionality is skill more than anything muscles can get very fit functionality has to do with skill so don't forget that so that means that if you go in the gym and train for functionality you're training for certain levels of fitness you're training so some muscles can communicate but don't forget your sport like if you're not out in the field practicing what you're doing like I can get a basketball player and train to be super basketball fit all day long but if he never plays basketball he's got no functionality right you'll see a diminishing return once you know like the mass sort of impedes on on your your movement like right so like if I'm if I'm to a point where you know maybe I maybe I have been like neglecting some of the skill portion of training but you know I've accelerated the amount of mass I've put on my body and the weight distribution like you're gonna have to adjust to that so there's this sort of period where you know it's important to to really kind of reestablish that skill and focus on that for a while but you know like you can get bigger and still move of fit effectively you just have to be able to prioritize well let's talk about how we would apply that because okay now of course we created a program for this but let's pretend let's pretend you don't own the program you have no intention of buying it you're just here to get free shit from us so this is what I would tell someone is that okay I got seven days in a week you're an athlete and you want to look a certain way look at it seven days so out of the seven days like and Sal hit it perfect like if your priority is to be very good at this sport you know ideally we're we're mimicking the movements that you would be doing it within your sport almost daily right and every day that we decide we're not gonna do that we're gonna replace it with chasing this muscle building or aesthetic look that I want so maybe five days out of the week if I'm if I want to be mostly a badass athlete but I would like to shape a little bit of my body as far as building some mass right I would be spending five days of my week doing all like say we'll do is basketball since that's my wheelhouse is okay I'm playing basketball or doing basketball like drills plyometric type movements or mimicking moves that would be the same that I would be doing on the court five of the seven days two of those days I'm all I'm off the court and I'm doing weight lifting a weight lifting routine probably a full body routine where I'm training for hypertrophy or strength on those days and then based off my goal would be on how much more weightlifting I would do versus sports now if the sport is important but not as important as your way you look in your building muscle well then it maybe three four days of the week creeps in the weightlifting and two or three of the days now is only sports so you just kind of you have to really decide where your priorities are but I mean nothing is gonna make you better at your sport than playing your sport and mimicking drills that are related to your sport and I'm not gonna build more I'm glad you're bringing this up you said what you just said right now because I'll have people who'll tell me like oh yeah I used to box and then you know I decided I wanted to get real strong and powerful so I started doing lots of weightlifting and then I lost my my timing and my boxing was off and I realized that weights isn't good for boxing I'm like no that's not what happened yeah what happened is is you started lifting weights built muscle and stopped boxing a lot and your body is different it's bigger you've got more muscle and you just you can't move as well because you're not used to this new body you have to train at the same time the same time that's the point you have to do the central nervous system is crucial to be able to produce the type of movement that you need to produce so if you're not training it like it's the quality is I'll tell you what you take any athlete if I could magically snap my fingers take any athlete add 10 pounds of muscle and with with added strength yeah most people would be like oh that's better for the sport no imagine if right now instantly you gain 10 pounds now start walking around moving around you're gonna feel a little off right your timing is gonna be off your movement's gonna be off you're not used to your new body recalibrate exactly so the skill is when it comes to functionality skill is like the primo most important thing yeah Lucas hunt 10 any tips to stay on heels throughout the entire duration of a standard barbell squat this will be good because we are about to shoot a series coming up soon here on the YouTube channel so if you guys are not subscribed to the YouTube channel it's mine pump TV on YouTube we were about to hit 10,000 subscribers if we're not there already and every single day we drop a new video a lot of times we do these series right now we're running a series with Stephanie on gut health and posture and some things like that I think so I went with her so this will be a series I wanted to do anyway so let's talk about what's probably going on with somebody who's heels are coming up off the ground yeah the app for the average person when I would take a client on and I do an assessment and I would notice that their heels would come up off the floor the most common reasons that I would see this is would be two to two of the common reasons would be that they weren't able to sit back and their squats or their hips weren't firing so when they would squat rather than sitting back their knees would come forward they get lots of knee flexion which would then require lots of ankle mobility which you know after a certain point your ankles only gonna you know door sufflex so much and you're going your heels are gonna come up off the floor so when I would have them stick their butt back and learn how to sit back and activate the hips many times they still I wouldn't see their ankles come up off the floor the second reason less common but still quite common was because they didn't have good ankle mobility and a lot of it was because that tightness in their soleus or their gastrocs their calves yeah and you see this more commonly in women who wear high heels high heels call we you're literally doing when you're wearing high heels is you are shortening your calf muscles all day long and your reflection all day all day and you're learning to walk everything is into your focus yeah and you're walking on the balls your feet your calves are constantly shortened throughout the entire day then when you go take your shoes off now you go to you know lengthen the gastroc but your hamstrings and ass look great in them just saying that's why there's they're so popular right but you now that you go to flatten your feet out those things are tight and you'll hear women complain of plantar fasciitis or you'll notice that they're there when they walk they'll feet will turn out quite a bit so they get that external rotation at the hip because they have tight you know tight hips a lot of people will say oh that's a dancer dancers walk like they don't know that's not good to walk like that with your feet pointed out so in those two situations I'd get the hips to fire better and I would lengthen lengthen the calves yeah I'd say I'd definitely say that ankle mobility for me I think the most common for sure ankle mobility which having tight calves tight soleus is going to limit that right so that's that's the obvious one is to stretch the calves out but then really to do and we did a whole series also in the YouTube channel of you know ankle mobility and I know we did at least three or four videos on that where I did some drills combat stretch views the wall and some other things and I just shot some more with Jordan recently too so there's some good ankle ankle mobility stuff on there so I think that's a must the other time I see it too is sometimes people have an excessive forward lean in their squat which can be caused from the the tight tight hip flexors and then their body kind of falls over and then when their weight falls over and the barbell comes over when they're squatting a lot of times their weight will shift forward onto the balls of their feet and then their heels will tend to come off the ground now a crutch for that is like using squat shoes I mean that's what squat shoes help you with right it elevates the the heel a little bit and then it allows you to sink into the squat which you know I'm back and forth on my feeling on the squat shoes I think that it's like anything else it's a tool and if somebody has a really hard time keeping their heels flat on the ground it's a it's a nice place to start knowing that the goal is to get rid of them and be on flat be flat because I think we tell people to be flat and then to go into that position and they continue wanting to squat and then could end up hurting themselves or they just can't seem to stay back on their heels because they're just not there yet so this is when you see people using the squat shoes this is why it's helping them but it's just keep that in mind if it's a tool that you're going to use that ultimately you need to address the ankles and make sure that you have enough travel yeah all this tightness and obviously that's like kind of the first part of like a squat assessment is you know assessing all these types of things like where muscles may be getting too loud of a signal and definitely you know the calves are are way active you know and they're they're taking they're short and they're taking up a lot of the attention and also you know with the the quads being dominant you know an individual like this with the heels raising you know these are all things that you're gonna have to assess like on a day-to-day basis like what you're doing and what kind of patterns you're establishing constantly and so maybe it's with heels maybe it's just the way that you walk maybe it's the way that you you squat down and you pick things up or you go to like you know sit on the toilet you know all these kinds of things if you can start kind of hacking your way through all these things and and and start like teaching your body how to be more you know utilize you know your your heels being flat while you go to kind of sit back and activate your posterior chain so really learning how to activate your posterior chain and get more involved and one thing that I tend to do too if like my calves you know are very tight and I like to do like a downward facing dog and kind of walk my hands back so I'm just focused on trying to smash my heel down in that position and then hold a nice static stretch there kind of back off hold a nice static stretch there sometimes I'll walk into it doing like an inch worm or something like that where that's my focus is you know like if I noticed that that's that's an issue in my squad I'm gonna I'm gonna address it like that you know when when for me first off you should be able to sit in a squat bottomed out feet flat comfortable so that's a goal not everybody can do it but you should be able to do that that's a natural human movement most people can't so work towards that but in terms of you know when we're talking about the heels coming up probably what's more common with people who train regularly it probably isn't necessarily tight calves or bat or the other hips aren't firing if they've been training for a long time and this is something I learned rather recently it's poor foot connection because I I could squat before with squat shoes I would do okay with them then when I took them off I'd notice I had issues and I thought it was my ankles I thought it was my hips it was neither of those was my feet they weren't I wasn't connected to the floor of my feet it was like they were just disconnected and it was like my body started at my ankles and up and so because my feet were disconnected the way my ankles would flex and everything would you know all the way up the chain it would cause this this these these deviations in my in my form so now that I'm more connected with my feet I squat bare foot and I can get down pretty low and my heels stay flat and hips fire but it took me a while to really get to learn how to like ground really well with my so walking around the house barefoot and and really like you know like feeling your way through each each strike on the ground and getting more connected and even while I while I squat like I used to when I used to squat I even think about my feet I just thought I just squatted like I thought about my hips I thought about my back we get really disconnected from the feet I didn't think about my toes I didn't think about the muscles of the bottom of my feet now when I squat as I'm going down especially as I get lower I literally ground and activate my feet and my toes and I spread them and I make sure my ankles in good position but it all starts with my feet and it changes everything and my opinion on things like squat shoes and belts has changed so fucking dramatically like yeah in my view now is unless you compete in events that allow those types of things like if you're a power lifter you should train with the belt and you gotta learn how to use it if you can wear squat shoes and they allow those and you're good with them that's fine if you're if you're not if you're the average person who just wants to build muscle and get fit number one it takes time to be able to do these things without these apparatuses so give yourself some time but your goal should be to train with nothing and to feel most comfortable with nothing because that's just how you walk around that's how you are throughout the day and it's good what's gonna make you the most healthy it's what's gonna give you the most control and stability of your body without having to have anything help you out and whereas in the past my opinion was a little like oh you know where about if you lift real heavy and squatting with squat shoes is okay and now that I've gone away from those it's taken me a long time I can see how like why why would I train those patterns in my body right because you're always dependent on it exactly like I don't I'm not competing in anything there's no reason for me to learn to get my body to move with these things so just take them off and I never I never use those things anymore something else that we we kind of missed is that we I'm sure we all use I know I use this with clients that have this issue is box squads and goblet squats so goblet squats and box squats are a great way to help people you know get get connected sit up sit up with the chest up sit back on those heels so that's also a tool so what I would start doing with someone is dealing with dealing with all the mobility stuff so I'd be addressing all the ankle mobility getting connected to the feet like Sal was saying and then I would replace my barbell back squats with some goblet squats and box squats until I start getting everything firing properly and then once I can get myself into that position comfortably I have better mobility then I would go back to progressing the weight on my barbell squats this is some of this stuff too just you guys know if you're not already signed up for the 30 days of free coaching like we have 30 days of free coaching where we get into mobility and strength training I think that's in the second or the third week but that's absolutely free to everybody so if you have not as soon as you get on the website pop up comes up you just put your name and email in and then every day you get dripped an email that's related to the first week is related to nutrition then we get in resistance training we get into mobility stuff so all these things get addressed and we go deeper into each topic so you know sign up for the 30 days of free coaching if you guys haven't done that already healthy happy and free is sugar from fruit different from other sugar sure this is a great question so on a chemical level what are they what is the number what how many total different types of what is it 80 something 84 like I think I read that somewhere in the in the grocery store there's like over 84 different types of sugars really yeah I didn't know that yeah it's like it's a fucking it's a number higher than I even I had any clue yeah I didn't know that see I'm familiar with the common you know yeah the big ones right that we that we was at four or five right so but there's they now there's so many you know spinoffs from the corn syrup and all the different are you googling here I know yeah I'm looking up all the different kinds of ways that they can label sugar and put sugar in the market and you know this I'll tell you what I'll tell you what I thought it was 80 something that was like high I don't know I'll tell you why this is a common the common was like fruit toast galactose glucose sucrose but I tell you why I like this question it's a great question because it's kind of a trick question like if I took the sugar from a fruit if I extracted the fruit toast from a fruit and I compared it to sugar that's in a cookie or a fruit toast that we made in a lab or something like that and I compared them the same it's the same chemical structure the difference is what yeah what is the vehicle that it's coming in okay what what is it coming in like if I take sugar extract it from fruit high fructose corn syrup add it to your soda that's very different than eating an apple or a banana something that has like a fiber or like you know something else attached to some kind of nutrient attached to it there's a lot there's a lot I mean incredible benefits to eating fruit there's fiber there's their high in nutrients I will say this though fruit isn't the same as it used to be you know yeah it's true we've changed fruit quite a bit a banana today looks very different than a banana you know 200 years ago the 200 years ago bananas were full of seeds there was very little meat it was low in it was much lower in in sugar we've bred them to be like these super delicious you know kind of sugar bombs if you will same thing with apples and you know all the all the common fruits right we've we've basically bred the hell out of them to make them sweeter with less fiber and less we've needed more pesticides to make this possible yeah because of course if we like the fruit because it's sweeter so do the bugs so the bugs but that being said can you overeat fruit yeah but it's not nearly as likely as you eating overeating sugar from processed foods that seems to be much more common like rarely do have I had a client who's like oh you know yesterday for lunch I ate you know 10 fruits you know you know I eat five apples and two bananas that's pretty rare that people will do that in a day but I've had many clients come to me to be like I had 10 cookies you know at lunch so so when I tell people to avoid sugar I rarely rarely ever tell them to avoid fruit unless there's a specific reason let's say they're they're eating keto or you know there's a specific reason that we're avoiding sugar but if it's just you know I'm trying to modify someone's nutrition to make them healthier I tell people to avoid added sugar and processed and refined sugar I don't tell them to avoid is this fruit for the most part was this the same person that referenced me talking about the grams of sugar in the past that I talked about on the show I think so I have some I have some general rules that I do when I'm coaching with people and mind you everybody is different the numbers that I'm saying right now are completely arbitrary because like because everyone's unique weight size sex movement all that should matter right but over the years and years and years of coaching thousands of people and diving into people's diets and seeing habits I've I've found that I have kind of this general rule that I teach people and the first one is it's really easy to get over 25 grams of sugar in your diet like real quick banana has like 32 grams okay so what I tell a client is this like aside from fruit I don't want you to get any more than 25 grams of sugar so not including fruit you know 25 grams under 25 grams of sugar from anything else which believe it or not that's really easy to get people don't realize so much shit this process has added sugar that you wouldn't realize like bread or ketchup or random things that you don't consider sweets yes have all this added sugar yes so I tell them to stay under 25 grams aside from fruits now if we are like fruit lovers I have lots of fruit lovers that I've trained I say okay well our goal is to get a majority of your fruit intake is going to come from berries blueberries blackberries raspberries strawberries your berries are your biggest bang for your buck the highest in antioxidants the highest in fiber the lowest in sugar you're getting you're getting that that the taste that most people are chasing when they want that sweet taste you're getting tons of benefits from it with the antioxidants with the fiber and then you're keeping the calories and the sugar pretty minimal considering now does that mean you can't have an apple or does that mean that those those aren't good for you know banana is great for you apple is great for you but I teach my clients to cycle those other fruits in is like for enjoyment if you're out the pool and you love watermelon by all means enjoy yourself have some fucking watermelon that day or you're out and you're in the banana is convenient that day for you to peel it open eat it by all means eat that but I had a client that every day has two apples and two bananas I'd be like well let's change the fruit choices let's get things that are more beneficial or lower calorie more antioxidants and I'd say more berries so that's how I teach clients is listen under 25 grams on all other sugars if it's fruit enjoy your fruit but be mindful the fruit that you're choosing if you're always choosing bananas apples pineapples grapes the ones that are higher in sugar with less benefits melons try and try and see how awful right very little benefits so yeah your your cantaloupes your watermelons your most melons are very very little benefit to them in comparison to berries and things like that so your berries are your biggest bang for your buck I tell them to shoot for that a majority of the fruits you're consuming and then enjoy your apple and banana and grapes occasionally as you as you consume but there's no reason to stress over yeah sugar is a very interesting subject because I mean you know through brain imaging we can see how especially refined forms of sugar cause very very rapid and large rises in dopamine in the brain we see in obese individuals when they especially those that are incident insulin that have insulin issues or insulin sensitivity issues we see that their brain actually produces actually has down-regulated dopamine receptors for meeting sugar which is cloud these are like hallmarks of addiction like this will happen with drugs so you get lots of dopamine you your your brain wants more of it it starts to down regulate receptors so now it perceives the same amount of dopamine is less so now it craves even more dopamine and sugar is just an easy way when it comes to food to get that big dopamine rush now to be fair all very palatable foods cause a dopamine release however your body's you know natural breaks right the things that will naturally tell you to stop eating feeling full or you know kind of you know when you eat too much of something even if it tastes good you'll get to point where you'll kind of be like oh i'm sick of it that happens less with sugar than it does with other things like foods that are high in fat are also quite palatable but you don't see people like binging on you know butter uh or i mean butter's delicious but you know i don't i don't see people it's not quite as common to binge on butter like you would on something that's with lots of sugar your body doesn't put the breaks on as quickly when it comes to binge again that's why we talk about sugar you know you know who just did it really if you don't follow hold on let me i'm gonna look it up right now because where this is perfect for what we're talking about right now and i know this goes up right away um rob wolf just did a cool post on this like uh exactly what you're talking about right now did you see his post no it's his latest post right now so rob uh rob wolf which his instagram name is is it daas it's daar so daar or daas rob wolf that's what so d a s r o b b w o l f so uh that's all one word um is rob wolf check him out his last video he just posted and he's comparing the different uh chocolate bars and there's like a 90 dark chocolate chocolate and then two other bars and then category aches and he's actually explaining exactly uh how your palette will handle each one of these and the amount that your body will allow you basically to consume and it goes right hand in hand with what you're discussing right now so it's a good example of that and a good write up so make sure you're following yeah it's just again pay attention i mean if i were when i tell people like if i had one thing to tell people that would make a decent impact on their health and their fitness and their fat you know body fat storage and odd stuff and i only had to pick one uh obviously there's lots of factors but if i just had to pick one thing i tell people avoid just avoid sugar and that tends to make a pretty big difference if i had to like again if i had to pick one thing that's the one thing i would pick Steph Burns how many grams of protein should you aim for when you're protein fasting uh we should protein farting it looks like that doesn't it is that an oxymoron is that an oxymoron and how many how many grams of protein do you need for protein fasting isn't it is that what you call an oxymoron is that an oxymoron i think an oxymoron is when you have like yeah i guess yeah that's technically fasting yeah protein fasting the protein yeah yeah it'd be minimizing would be a better word it's like little big league right so yeah exactly jumbo shrimp yeah so you know let's talk about this about what protein fasting is and why this is becoming a thing and will become a larger thing it's funny because we talked we we touched upon this with rob we touched about we on rob wolf's interview but we talked about this ourselves a while ago i believe i brought this up oh a lot a year and a half ago yeah you talked about this way way long ago and called out that this would be the trend that this will be the thing because we treat protein like it's the mac the the magic macronutrient and that you know cut carbs sometimes cut fat sometimes overeating you know carbs can be bad overeating fat can be bad but protein ever that protein yeah proteins always consistent always get a high amount don't worry about it it's the greatest thing ever you cannot if not you got a supplement with amino acids yeah exactly like oh if you're gonna fast make sure you get amino acids because you have to have those you know amino acids for the proteins uh protein fasting is coming from studies that show that uh low protein low carbohydrate diets there's a something called the fasting mimicking diet which is low protein low low carbohydrate um is showing many or the same benefits as fasting so it's the protein and carbohydrates that fuel some of these functions in the body that you want to kind of stop for a second that make the body get rid of like when you don't take those things in your body will kill older cells it'll go through a process of apoptosis then you when you refeed the body you build up these new cells and you get like this regeneration it's very good for you it's good for the body well this happens when you protein fast as well there's also studies to show that if you eat high protein all the time you can actually desensitize your body to protein to where it's not utilizing it as efficiently as it could be and here's something you want to take you want to take note of you want your body to be pretty efficient with food i know all we talk about speeding up your metabolism and being able to eat more more food and burn more calories and be lean which is great in the sense of modern times because we're surrounded by food and it's great to have a faster metabolism so you don't gain weight but on the flip side you don't necessarily want to be able to shit ton of food and because you're burning so many calories because more food isn't always better you know what i'm saying there's still a process of well this is digesting it there's still an inflammatory process there's still you know detriment there's eventually this detriment even if you're burning it to eating more and more food you want to keep your body sensitive to into you know carbohydrates fats and protein when i protein fast which it's exactly what it sounds like it's a protein fastest and for me i don't really i don't go on full-blown protein fast basically what i do is and it's kind of like sal's vegan days i just decide that this day i'm going to go mostly all vegetables and greens and i really don't give a shit about protein i'm not looking at a gram or target i know that i'm going to be grossly under what my you know rda is for protein but i don't care because i don't eat that with 99 percent of the time i'm always getting enough protein or over protein so the whole idea or concept of protein fasting is to limit yourself or take some away so for me i'm going to avoid it and i'm going to and really what i do is i just avoid it from meats like i'm staying away from the meats and things like that and i'm yeah i'm going to get it probably in some of my eggs that morning and some nuts and seeds in my salad that i end up having later on the day and that probably ends up being somewhere between 30 and 50 grams of protein for a day which for me is extremely low because i'm eating closer to like 200 grams so i'm not really technically fully fasting from protein i'm still getting in other places but the idea is that like you know if i'm oversaturating myself with protein all time that i'm going to take a day or two you know every other week that i'm going to completely not even worry about it go so i think getting caught up in how many grams of protein that you should consume on that well if you're if you're doing protein fasting and your idea is to take it away from the body the lower you go the better like i mean the less you decide and one day of absolutely no protein is not going to kill you yeah it's essential but it doesn't mean that you have to have it every single day and in fact it'll probably do well for you to have a day that's extremely low i highly recommend if you are the typical you know person that lifts weights and you know is trying to build muscle and look more fit you probably eat a lot of protein now if you're not eating excessive ridiculous amounts of protein that's fine there's nothing wrong with eating you know around a one gram of protein per pound of body weight most the time but you need to realize that that's a high that's high protein that's more than you need to function and you know to have to for your body to function you're eating the upper limit of protein because you're trying to build more muscle nothing wrong with that however you in particular i'm talking to you the person who eats you know high protein diet probably will benefit from the most from having i was just going to say i think that if we're going to speak to anybody right now it's my peers yeah they'll benefit the most from the men's physique the body building the bikini girls like you know who's going to benefit the most from hearing this are you guys if you have been on this regimen and your coach whoever's been fucking telling you you're 1.5 to 2 grams of protein for god knows how long guess what flip it on its head and avoid protein like the plague for a day or two and then go back and see how much yeah you have to just keep voicing the performance benefits to it for for it to really sink into that type of person in their mentality because i mean it only makes logical sense that if you want to be more sensitive to that macronutrient you know you have to go through phases where you know you're not like constantly saturated with it it just makes sense otherwise what do you do like i mean let's use coffee as a an example of that where you get to a certain level where i need like three cups a day and uh you know what's what's left like to do four you know come on let's calm down you can use even another macronutrient use carbohydrates yeah pay attention to somebody who eats 400 grams of carbs every single day same fucking thing take it away i want to eat any different take it away from them for a while and then reintroduce it and everybody bill that's listening to this right now that's carb-cycled knows what the fuck that feels like why does it feel so awesome on refeed day because you just it's not because there's something special about the three or four hundred grams you had on refeed day it's that you took it away for fucking yeah two or three days and as great as that feels that's what you'll feel when you do a little bit of protein cycling i mean it's it's it's it's absolutely it's a novel concept look if you have an engine and you're pumping out 300 horsepower and you discover that within this engine there's all these leaks where all this energy this combustion is coming out and it's not being compressed properly you can pump more gas into that or you can shut those leaks off and make it more efficient and much more powerful well what happens when you consume tons of protein consistently seven days seven days a week 365 days a year which i guarantee you a lot of the people listening right now do that i guarantee a lot of people listening right now never have a day where the protein goes below a certain number they are inefficient at utilizing it so your body is you know not wasting the protein you're eating but it's not really utilizing it as if no it's not optimizing it for muscle building throw in a day like let's say you're a guy and you're eating 200 grams of protein every single day okay throw in a day where you have a hundred grams of protein and throw in a day where you have 50 grams of protein just throw them in there randomly not only are you not going to lose muscle but what you may actually notice are improved gains here's what you for sure will notice better digestion better health more room for other healthy foods like the good the good thing less blow less blow like less inflammation you may notice improvements in your skin in your energy won't be as horrific you know what's funny is that for some reason people accept like the putrid horrible fart smell as like oh it's this part of my game yeah it's just normal no that's actually a sign that you may you may be a little off with your nutrition like I make unhealthy I make gains just as good now and my farce most aren't nearly as bad as these to be when I was consuming tons of protein so if you're one of those people eating all that protein I tell you what one of the best things you could do and of course this doesn't mean you eat shitty by the way this doesn't mean you're your low protein day that you go and eat a bunch of crap still eat healthy but just don't worry about your protein and you'll find your focus will go more towards probably vegetables which is a good thing throw it in there every once in a while you won't lose gains I promise you you'll be absolutely fine and you may notice some incredible benefits and you'll save money proteins expensive so try that out hey check this out go to mind pump media dot com Adam talked about the 30 days of coaching earlier in this episode it's still available and it's still for free also go to Instagram you can look at our page mine pump radio it's awesome you can find my personal page at mine pump Sal Adams at mine pump Adam and Justin's at mine pump Justin thank you for listening to mine pump if your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted rgb super bundle at mine pump media dot com the rgb super bundle includes maps anabolic maths performance and maths aesthetic nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the rgb super bundle is like having Sal Adam and Justin as your own personal trainers but at a fraction of the price the rgb super bundle has a full 30 day money back guarantee and you can get it now plus other valuable free resources at mine pump media dot com if you enjoy this show please share the love by leaving us a five star rating and review on itunes and by introducing mine pump to your friends and family we thank you for your support and until next time this is mine pump


Welcome to Safe Work Australia's interactive data website, providing the latest national work health and safety data in an intuitive, user-friendly way. To get started, select Interactive Data and discover key issues and trends about worker fatalities, injuries and illnesses in Australia. Select one of the tiles to navigate to an interactive dashboard. The Pages button at the top left helps you explore the different data topics available within each dashboard. Hovering over the charts on the dashboard displays a tool tip with additional information about the data shown. Notice how the charts on each page interact with each other. By making a selection on one chart, you will subset the data displayed in another. This helps you to explore the data further and can be done on every page of the interactive dashboards. You can also hold the control key on the keyboard to make multiple selections. To remove these selections, simply click the background of the dashboard. You can tell the selection has turned off because all bars in the chart are coloured again. If you are unsure whether you have a filter turned on and would like to start again, refreshing the page in your browser will also remove any selections that have been applied. These selections only apply to the current page. If you navigate to a different page on the dashboard, your selections are not carried over. The Apply Filters button also at the top left makes it possible to display more detailed data such as selecting an age group, sex or even changing the time period for the data. The years selected show at the top right of the page. The types of filters you can apply change across different pages and dashboards. Click the Apply Filters button and use the tiny rubber icon to deselect any you no longer want or clear all filters with the Reset All Filters button. You can check what filters apply to a chart by hovering over it and selecting the Funnel icon at the top right of each chart. According to the Funnel icon, the Focus Mode icon provides a full page view of each chart. Close this view using the Back to Report button at the top left. Another feature of the interactive dashboards that helps you to discover the detailed data available is the Drill Down. The Drill Down symbol displays in the top right of the chart wherever this option is available. You can drill down into a more detailed level of the data then the Up Arrow icon takes you back to the original selection. For more information on our data sets and how they've been compiled, the About Our Data link at the top of the page has data dictionaries and detailed explanatory notes for each data set as well as any data set downloads. We hope you enjoy the interactive data experience and welcome feedback and data queries at stats online at swa.gov.au. Safe Work Australia. Our data, your stories.


I got the thumbs up to go ahead and get started. So this is Ingress Engine X in 2024 plans, but some of these plans have been going on for a few years, so we're excited to talk about what we are planning to attempt to do this year. So we'll go ahead and start with a little bit of an intro. Most of you probably know me if you've been to this talk before. I'm a Solutions Architect now at A Surveillance, maintainer of Kubernetes. I write those lovely release notes that you all don't read, I will continue to say that until I get more people reading them. I've also done a bunch of stuff around the networking. I'm the author of Networking Kubernetes, and I have an AWS course on a Cloud Guru. And yes, with that sweet, sweet beard, I do love to dress up as Gimli. So yeah, my name is Marco. You can find me as Gakko on GitHub. I'm SRE at Giant Swarm, already about 10 years into open source and working with Kubernetes since 2016. And I became a maintainer of Ingress Engine X project just last November. So besides that, I'm interested in Chrome and Canvas plans at home. Be careful, don't beat them by them. And we thank you for helping us fix the Helm charts. So if you have any Helm chart issues, it's his fault now. So we're gonna do a little bit of an overview of the complexity around Ingress Engine X as I like to remind folks why sometimes it takes a very long time for us to get releases out and all of the things that we maintain that aren't just the controller. We're gonna talk about the fun trip with Ingress 125. A little bit about Lua. Y'all are probably tired of hearing me talk about Lua. How many Lua developers do we have in the room? I ask that question all the time too when I get the same response. Two, three, Carlos, can you go get that guy? Thank you, a tiny bit? Okay, we're gonna talk about this new fun thing. I don't know how new it is, but it's new to me. Ingress JavaScript, everyone keeps asking about gateway API. Obviously, we're going to talk about that. We've got a lot. I know there was a lot of fun new announcements that are coming up, a lot of things that are going to V1 now as well. So we're gonna have a conversation around that. And of course, I'm gonna talk about the Helm chart. Mark is gonna talk about all of the awesome things he's doing to help make sure that we don't break things in the Helm chart releases anymore. And we have a surprise for you all this year. So I look forward to having a conversation about that. Go ahead, next slide. I don't remember. Oh. I forget the slide. So we have a lot that goes into the application that we have to manage. So obviously, the controller is written in Golang. It's on an Alpine image. We also have the Nginx versions. And there's a lot of code around the dynamic stuff with Lua. So there's a lot to maintain. We've got also, how many of you guys know that we have a QCTL plugin that doesn't work on Mac AMD64? Go on. We also help support two monitoring frameworks. We've got some Grafana dashboards that we put out there. Go ahead. Some third party plugins. So there is also, we also do support any Lua plugin that you would like to run. So for our build time, we also compile Nginx. There's a lot of options. There's lots of things. So we have a custom Nginx build. So we have to do that across. Oh, I don't have that as the next one. I have seven static configs. So 12 supporting container images, 30 Nginx modules. And that's the one that I like to talk about a lot. So what are three dependencies compiled across four architectures for three Kubernetes versions for Helm and all of our static deployments. So we have a static deployment for AWS. We have one specifically. I think there might be an Oracle one in there now. So if you can't use Helm, we have static deployments for that. 69 command line flags. There's lots that goes in here, 100 plus. So for each one of these annotations and command line flags, we have end to end tests for all of these. So there's a lot that goes in to maintaining this. And I have two core contributors right now. And we're gonna talk a little bit more about, we've been working with SICK Contributor X about defining the roles and the responsibilities so that we can have folks come in and maybe help support updating those container images, managing those, making those a little bit more efficient, maybe looking at, I mean, even just supporting the end to end tests, we have a container image that we do all of the testing, all of the builds happen inside of that container image and someone has to maintain that. So there's a lot which leads us into sometimes why it takes us a long time to get the things like this. So with all of those configuration options, those clouds, the clouds, this Helms, the versions, there's a lot of testing that goes into just this and getting this released out. So yeah, it's a lot of work and I just wanted to, again, be aware of that and please read the release notes. There were some breaking changes in that. How many people broke their clusters when they tried to deploy 110? Nobody? Good. When we talk about this, we look at some of the issues that we've had. So it took us, when IngenX got released for 125, it took us about nine months to get there. We'll talk a little bit more about that. Why? When we go talk about the lower functionality, I think the other one was 11 months and the last time we tried to do an upgrade, we actually broke things and we had a bunch of seg folds in our end to end tests. So we actually had to downgrade back to 119. So when folks are inputting things like, why did this happen or why did you do this? There are specific reasons that we do talk about a lot in Slack and in our community meeting to discuss why we're doing the things that we're doing. So we try to make it as visible as possible what we're doing. From those conversations, all of our community meeting notes are, we have those in GitHub and Google Drive and all those fun things. So when we get questions like this, we are aware that context is missed because it's really hard to follow those conversations in Slack. It's also hard to follow why we're doing things that we're doing. We are working again on getting better with why we do things in the release notes. But one of the big reasons that it takes us so long is that we are supporting a lot with dynamic configurations via Lua. And we depend on OpenResty for all of those libraries. And so we have to wait for them to support it and then we have to do our testing. So it does take some time for them to make that change and then for us to integrate that change. Here's all of the things that we support via Lua that I'm aware of that we've looked at. There's probably more, but most of the dynamic functionality is based on Lua. So I have a new number to add to that previous slide. Go ahead and go to the next one. So with that issue, one of the thoughts that we've had, I think I've had the issue open for about a year. We had two issues open, one looking into supporting Rust as a replacement or engine X JavaScript. Neither one of those got a lot of traction. So from this conversation, you go to the next slide. The widest possible community using a popular programming language. How many JavaScript developers do we have in the room? That's a lot more than the Lua ones. Not as many as I thought there would be. Carlos, write them down please. Yeah. But the idea with using engine X JavaScript or the rationale is that it is supported by engine X. So the thought would be that as they develop new functionality, it will be available with new versions and we'll be able to do upgrades faster. Now, that is also a large overhaul. If you go back a couple slides to the, there's a lot of functionality here. I think the next slide was the right one, sorry. I've seen examples of those two things. I have an X on here on dynamic plugins. We'll still allow dynamic plugins with the idea is that we're going to try to migrate or attempt to migrate the functionality with NJS. That's the one that we've decided on. I have to give Ricardo lanes to work on, otherwise he's going to go and try and do things like with things with wasm and, you know, he's going to still try to learn rust, but this is what the project is going along with the Lua functionality. So the thought with this is that in one 11, which is the next minor release, we'll have the NJS libraries available so that folks can start experimenting with this on their own. And I'm going to start opening up issues and start working at how we can start migrating some of this functionality. If that functionality is even possible in the current NJS libraries and have this conversation with Nginx. So we're working on this. So this is one of the big things that I'm working on and looking for help from the community. So if this is interesting, migrating from Lua to JavaScript or trying to do some of these fun things in JavaScript, please let us know. Again, we meet every Thursday, 11 Eastern for our community meetings and we are in Ingress Nginx Dev in Slack. So that's one of the first major things that we're going to try to accomplish. How many people have put in a GitHub issue asking us for Gateway API? Okay, that person isn't here. We've had a lot of ask around Gateway API support and we're going to start that implementation. So the idea with this is that as the functionality is available, we'll release alpha versions like we've done before. I think we released the 125 Nginx alpha version. We did it with CH route. We did it with the V1 upgrade from the network API. So once we're ready to do that, we will do a major version upgrade to V2 and we'll release this with Gateway class, Gateway and HTTP route support. So that support will be there. And again, asking for the community if there is functionality that you do want, it will be available for folks to implement and help us with that functionality. As folks ask for more, I'll open up issues for each one of these pieces of functionality and we'll ask for feedback on what we should be implementing from either from a maintenance perspective or the folks that are going to want to help with Gateway API. So we've got a lot of asks from the community around this and we're trying to get this pushed through. So my goal is to have a beta or at least be ready to try to do the V2 by Salt Lake City. Go to the next. Yeah, so that being said, so far, thank you very much. All of those changes James just told you will also affect the way we are modeling our Helm chart right now. And before we can actually implement them, we are kind of agreed that we need to improve the situation around testing our Helm chart and also releasing them. Some of you might remember this accidental release of 483. Well, that was one of those mistakes we currently have in our CI, but we want to work on that regarding testing. So we recently implemented the Helm unit test plugin that basically takes a manifest and you can write your test cases for that. We already have a bit of a coverage for some of our manifests, but first step would be implementing at least minimum tests for all of the manifests in the Helm chart. And that way, each time someone is opening a PR to our Helm chart, for example, they can just go and extend the tests we already have. It makes things a lot easier then. Second, we have integration tests. They are being executed by the chart testing, a CLI of the Helm project. Right now, there are some CI values around, but they kind of have the wrong naming pattern and therefore they are not getting picked up at all. And so in the end, I think we'll also need to reorganize the integration tests we have right now and make the match with real world use cases. So that's what I think currently takes around 45 minutes every time someone's pushing to a pull request. And maybe we can even improve that and get your feedback if your change is breaking something quite earlier. Overall, I think those changes to the testing thingies will improve the way reviewers actually can review our pull requests. In the end, you don't need to know each and every detail of how Helms being implemented or whatsoever. But as long as there are tests, I don't need to explain that to you, I guess. As long as there are tests, you can be quite confident that the change is at least not breaking something. And that is what we already have in the controller with all the, I think, more than 100 E2E tests. And I'd like to reach that in Helm chart two. Yeah, back to the release workflow. After changes got implemented, we want to push them out. And right now, there is kind of an optimism which just releases a new Helm release, a chart release, once someone's pushing the version or bumping the version in a chart, Yammer. That led to the before mentioned 483, which wasn't a patch release at all, but included minor, if not even major changes. Because we tuned the security context a lot there. And we just, in the last weeks, got a bit of feedback that this is somehow working, but in some user environments is also not working. And yeah, so in the end, what I want to say, accidental patch release, we weren't really good on that. And we want to do that better in the future. So how do we do that? First step would be actually having all the chart related changes in change logs. Right now, it's just a regular expression doing something like if the commit message contains chart, then put it in a change log. That's not how it should work. And after that, we also want to- I was just happy that the reg X worked. Yeah, at least it's a reg X. I mean, you can also pick them by hand. Yeah, in the end, we also want those change logs to be included in the GitHub release. Right now, you only see something like ingress.nx, Helm chart, version number, that's it. There's nothing about the changes at all. And I think here again, if for example, James is doing a release in the end, then it should be as easy as just doing some comments and then you got all the changes in the change log. After that, when we then have secure and reliable basis for testing and releasing stuff, we can also focus on actual feature changes or in that case, finally dropping pod security policies because they've been deprecated in version 1221 of Kubernetes, removed in 125 and those versions are already quite old, but we still have them. We have pod security policies in the chart. You can still enable them. I think for someone running on old Kubernetes version, that's really required. Okay, but in the near future, we should really drop them. What's the successor for them? There's a pod security admission and the whole pod security admission controller knows for now several so-called pod security standards. We are already compliant to the most restrictive one. It's the restricted one actually since version 49. That's the change we accidentally already introduced in 483, yeah. But this is not applying to change root mode. Since the change root mode requires some more privileges and therefore breaks the pod security standard restricted. In the end, so we are in a kind of a soft mode right now because we are supporting it. We are compliant to it, but there is no enforcement. So even if you have pod security admission controller enabled whatsoever, the namespace is not configured for it and that's something we like to change in Helm or at least the way you can then deploy the chart to your cluster. So the newly created namespace also and already includes all the labels required for the pod security admission controller. And since we just recently had some issues with provider specific stuff, we will also try to improve the situation around that. Right now, our chart, the real Helm chart is mostly supporting like each and every provider. Since most of the time you just need to add some annotations, for example, to your load balancer, but the static deployment manifests we provide right now. They are not so good at that yet. For example, on AKS or on Azure in general, you probably need to add an annotation. So the health check is finally working. That's not a curing when you're an external traffic policy local, but anyways, that's something we could at least document or even improve in the static manifests and also put some information about that inside the chart. I'm not sure we have a static manifest for AKS. We don't have them yet, but we will probably. Who's running Azure AKS with Ingress Engine X and would be willing to help write a static manifest for that? And the hands go down. Yeah, I don't think that's too complicated. At least I know someone who needs to support customers doing that, sadly. Yeah, anyway, so there is a lot of stuff around load balancer setup, security stuff when it comes to providers. AKS, for example, is also recommending you to turn off the automatic mounting of the service token. Side note, Ingress Engine X needs API access, so please don't do that. It's just breaking everything. So you can easily ignore that warning or yeah, we should add documentation about that because doing it manually, just to get the automation disabled, that's a bit difficult and I guess we won't support that because then users are like, yeah, I set it up manually. Yeah, you did it, but you did it wrong. Oh, okay, that's not our fault in that case. Anyway, so far for providers, I think this will be more important in the upcoming months and yeah, go ahead, next slide. That's something not really dedicated to the chart because it will affect the whole controller in the end, so there needs to be something done at the go level also. Right now, we have the container, we have only one container for the controller and the Engine X, they are all together and imagine you have a huge cluster, 200 nodes, 2000, 3000 increases, I know environments, where it's the case and yeah, in the end, your Engine X, your ingress controller will consume about three and a half gigabyte just for that static chunk without even handling any traffic and now imagine you're actually getting traffic like a lot of load and HPA is scaling up to 100 pots. Fine, then you have 100 times the three and a half gigabyte of static chunk. That's for example, one reason why we in the end want to split up the control plane, so the ingress Engine X controller and the data plane, which is the Engine X. Another reason for that are some security pitfalls, I mentioned change route before. For example, where we want to prevent someone who is actually getting into the Engine X can access the service account token because with that service account token of the ingress controller, they can basically access all secrets in the whole cluster since we need to access certificates and yeah, so splitting that up will also probably fix some security stuff, but in the end, it requires a lot of work and that's probably also something for version two and then. Yeah, I think that also affects, I think some folks have asked this for like rootless containers and they've also asked us for like read-only containers and it's a little difficult for that. I know it is possible, so those things doing this will help us with that perspective. So we're working on that, no timing because I know Ricardo has been working a lot on the 125 upgrade and I think this will be his next priority. I'll have to tell him and I'll keep showing him this recording that he has to get this done this year as I'm looking at the camera, Ricardo. Yeah, and one last thing for the wise, I guess we have separate dependencies. We already tried to, for example, remove call from the image many, many times. It's not working. And yeah, if we have different containers, I think that will not be a big issue anymore. So for example, for remote code execution whatsoever, if we only have the dependencies, the binaries and the image we really, really need and we split them up, then it's also going to be more secure for that reason. Okay, next one. And I think we also brought a surprise today, but that's what James is talking about now. So if we're going to implement Gateway API, it's not really Ingress Engine X anymore. So we haven't asked from the community that I think you all will actually help out with this one. We're actually going to rename the project. And we're asking for your help. And please don't make it Ingress McBody phase. So when we will do the V2 launch with the Gateway API support, is when we'll do the project change. And like I said previously, that is slated for Salt Lake City. That is also recorded. And we'll see how well that goes with the implementation. I do want to give a shout out to Nick Young and Rob Scott for helping us out. They've given us a lot of direction so far on the Gateway implementation. And of course, if you have any questions, comments or thoughts on that, we again are in the Ingress Engine X Slack Dev. Good. Oh, I have other thoughts. But anyway, one of the things that I did previously discuss is that getting involved is not just code. We talked a lot about our code contributions just now because that's what we are working on as maintainers. But we do need, like I said, there's not an AKS static manifest. There's lots of nuances to each one of the cloud providers. So it'd be helpful if we had cloud specific examples or if you're doing something interesting and weird with Ingress Engine X, please document it and put it out there for other folks to read and learn about. We'll accept those PRs. Documentation always needs refreshed, updated with new examples, new versions, things like that. I've already talked about the JavaScript developers, so we're looking at that and also working on with Ingress getting support with the NJS library. And we talked about CI, end-to-end testing and image support. We do a lot in GitHub. We don't do a lot in the actual cloud environments. So working on things like that, replicating issues. I think we probably need to start adding some more labels for cloud specific things and just getting folks to help out to test those for us. Because sometimes it can take a half a day to set up an environment to replicate an issue and you multiply that out by the last count, I saw 485 issues. It takes a long time sometimes to try out some of these issues. So we are definitely looking at for folks to help support and try out issues. And we're all working on, again, with Sig Contributex to finally grain define these roles and responsibilities to help out with the contributor ladder so we can get some folks added in as maintainers and approvers on specific things. So lots of ways to get involved. That's not just the scary lure, the JavaScript or the massive gateway API implementation. So if you have any thoughts or questions around that, please let us know. Go ahead. Like I said, Ingress Engine Xdev. Users is a support channel. We've got the new contributor doc, which I know needs revamped because I think it's just a straight copy from the Kubernetes contributor doc. We have our meeting notes and then we have the playlist where you can listen to us argue about how to do all of these fun things. And we'll start probably having design sessions to and reviews on the gateway API implementation. And that's the feedback survey. I think we've got, yeah, I knew it and a little early because Ricardo was in here to talk. He loves to talk about Ingress Engine X and what he does on Sundays with it. Any questions, comments, thoughts? I have stunned you all into silence. Awesome. Thank you. Thank you.


So the next step is to texture the control panel on the projector. So the first thing we need to do is create the material for it. So it's the same process we've been working through time and time again. So it's clear the work area.  So I'm going to leave reflectivity alone on this one. So I'm going to click on the checker box next to color, choose file and then under image name, I'm going to choose control panel diffuse like so. And then that's the material made. Then what I've got to do is just find those two faces that I created earlier. So again, I'm going to have to put the projector into face mode and I'm going to click on one face and then shift click the other so they're both selected. And then I can right click. Oh, hang on before I do that, let me rename it. So I'm just going to call this monitor M. Okay, so I just have to select my faces again now and then I'm going to assign this material to selection. Okay, so what you're going to notice at this stage is that the texture has been assigned but that it doesn't fit. Now with Maya, there are again a multitude of ways that you could fix that but I'm just going to choose the simplest for this stage because this is a beginner's course really. So making sure that you've still got those two faces selected, we're just going to minimize the hypershade for a moment. If you can't see your texture in this view, just press number six. There it is.  But what it does is it tries to fit the material as accurately as possible based on the faces you've got selected. So I give that a click and then go back into object mode. You can see that that actually now fits really nicely which is what we're looking for. So we've now got that completed. Lovely. All that's left to do now on the texturing is to complete the scene. You've no doubt noticed that there are a lot of other texture files within the source images folder that you've downloaded. So what you need to do now is just create those materials and assign them to the right materials. You will need to tile the material for the wall, but you'll only need to do that. I think it's on the U direction, not on the V or vice versa. So give that a go. And then once you've completed that step, go into lighting and put in some nice render effects in the scene. Once you've got everything textured, you can close the hypershade window because in the next step, we won't be using it.