All right, check this out. Stop listening to the whey protein peddlers. Yes, that's a good protein. The collagen is also good, it's not worthless. In fact, it's superior to other proteins for joint, skin, hair, nails, and for the gut. Now of course, if you eat a ton of protein every single day, like a gram of protein per pound of body weight, really doesn't matter where you get protein from. Plant, collagen, whey, doesn't make a big difference. But if you're like 99% of the people watching this, you're probably gonna miss those targets sometimes in which case the protein does matter. And collagen is special. So how do you pick the right collagen? Well, check this out. The best collagen proteins tend to have a combination of different types of collagen. Bovine, which is beef, chicken, eggshell, and fish. A good combination of all those will give you type one, two, three, all the way up to type 10 collagen peptides which all have benefits for the body. Again, including the skin, hair, nails, gut, and connective tissue. So collagen protein, it's actually pretty good. So I love talking about this because there's like this, collagen is everything, collagen is nothing. Like actually it's somewhere in the middle. It's not nothing, it's not everything, but it does have value. They used to throw it away. Collagen protein? Yeah. Oh, yeah, they used to throw away the skin and the, yeah, they used to get, I mean- They used to throw away whey too. I think, did they throw away whey back in the days? They used to throw away protein away as well. Oh, interesting. That's right, they used to toss it. I didn't know that. So what do you, okay, what would you, what were you going after if you tossed away? Casing, you wanted the thick, you know. Oh wow, you'd just go after casing, you'd throw away the whey. Yeah, the excess, they would toss it. I mean, that's how collagen was forever. It was the excess, right? Yeah. So that, okay, tell me that, do you know the timeline of all that? Like, was it like, originally they were going after casing, they threw away all whey and, and then collagen, and then eventually they found out how good whey was. Whey became popular in the 90s and the first whey protein- Joe Wheter stuff, right? No. No? Wheter proteins were not whey, they were just milk-based or egg-based. Okay. Designer protein, I think was the first one. Designer whey? I think that was the first one. I told you guys my designer whey stories, right? No. Yes, remember I used to work in a factory. You were mad that it wasn't Louis Vuitton because you saw designer?  This is way when I was, way younger. Bougiata. I always know this is wrong before all that. I, I'm like, let's see here. Gucci whey. 14, 15, I'm 14, 15 years old. Okay. So that's a little while ago. Yeah. Working in a factory. Like an assembly line. Remember I told you like the Hopper stories? Yeah. Yeah, yeah, yeah. Yeah, yeah, yeah, yeah. Fall asleep, like waiting for them to hopper.  Designer whey was one of the companies that we used to have. So this was just a mixing company. They did, they, we mixed Nestle, chocolate. We did. So companies would hire you to mix stuff. Yeah, yeah.  So I did that in high school when I was 14, 15 years old and designer whey, this was before, this is before I mean working out. So I'm not even working out at this time. So this is before working out years. You didn't do, you didn't do a little skim. Little skim off the top. Not till later. I still worked there through high school. And so when I did get into working out, we used to mix creatine and we used to mix designer whey and absolutely we would all, you know, borrow, borrow what fell on the floor. I remember you telling the story now. You were saying how inaccurate they were. Yes. That was the point of me bringing this up because it was just like, there's no regulation.  Oh no. Yeah, it's not like. Oh, it's hilarious.  You get messy quick in your brain. Yeah, so there's.  So, you know, later on when, you know, I learned about the supplement industry, I was right away, I was skeptical early on because I played a role in like putting that stuff. So designer was the first one to really crush. And I think it was, I think designer was Dan Duquesne and Bill Phillips. I think they were the ones that put it out. Maybe Doug, you could look up. They're still around. You know that, right? That's still a popular designer. Oh yeah. Not Dan. Dan's passed away and Bill Phillips did. So they sold it off. I believe so. Look up who founded designer protein or you could look up Dan Duquesne designer protein because I know Dan Duquesne also did ultimate orange. It was the first pre-workout, right? It was a Federa caffeine powder or whatever. And then designer, and one of the reasons why it was so brilliant was two reasons. One, whey is a great protein, easy to mix. Doesn't clump, it's high quality protein. But also because it was cheap, but they charged a lot for it because companies would throw it away. So a lot of people don't know that. And then it became this huge market. But designer was the first. Gotta imagine the margins back then. Huge bro. Do you know how much, okay. You crush. Like early, early mid 90s, a small, like, you know, the tube canisters that had like 16 servings in there, right? Was like 30, 40 bucks. You can get that now for like 10 bucks with whey protein. According to this is David Jenkins. Oh, well, I guess that was hella wrong. Maybe they were selling it. Jenkins. Maybe. I don't know. Anyway. This was back in, sorry, 1993. Okay, so at least I was right about something. It was the early mid-90s. When I started in 1988, that's when they started for me. So it would be about 96 when I was in the factory doing that stuff. So three, three, four years after that. So collagen was a protein that was used a lot in the ready to drink bottles that we would have behind the front desk at the gym. Oh, really? Okay.  They used collagen in that. They used collagen because collagen was cheap. Because exactly what you said, they used to throw it away.  That's later. That was later. Yeah. As the science started to come out, they found out that it was good for nails, hair, skin and became a woman's product. This whole kind of campaign, like the bro sort of campaign, sliding like crunchy hippies for using collagen. So college, it used to be like blue thunder, Amino 5000. I remember all those. And I did not know it was collagen. I used to drink all of them. No, okay. And they all made me say it. It was part of the reason why they did that was because it was cheap and no flavor too, right? Cheap, easy to flavor. One positive thing I like about collagen is it's flavorless. Yeah, it's flavorless. You can add to anything. So it's nice to mix it in with something else. Right. And then I remember figuring out it was collagen because then designer protein comes out, designer whey, which was again, one of the first whey. And then they did a marketing campaign. You guys gotta remember, I was so nerded out about supplements back then, even more than I am now, that I literally remember all this stuff. So this is all hilarious and I'm even remembering it now. But there were ad campaigns talking about how crappy the protein was in those bottles. And what he used to say is lips and assholes, that's what he used to say. Remember how you say hot dogs are made out of lips, like cow lips and assholes, okay.    I'm never gonna have that again. It's hoof protein, it's bones.  Smart marketing. So then I went away or whatever. Anyway, later on science came out showing, oh wow, collagen protein's got some value. It's great for skin, hair, nails, connective tissue. By the way, for the guys watching right now who could care less about their skin, hair and nails. If something's good for skin, hair and nails, it's good for connective tissue. It's good for your joints, okay. Why do you want strong connective tissue and healthy joints? Well, if you wanna be strong, you gotta have those things. Power lifters, for example, some of the strongest connective tissue on earth in comparison to their muscle strength. So this is one of the reasons why they're so strong. It's 2023. I think guys like hair, skin and nails too, no. That's true. That's probably true. It's not the 80s anymore. So here's why I'm- I see you have like a Justin. I roll. Yeah, I know. So anyway. You don't like it, so it's okay. Anyway, so then collagen started to become a popular. And then of course the counter advertising about it not being high in branched amino acids and this and that. But the truth is they all have value. And again, here's the little asterisk. If you have a ton of protein in your diet, it really doesn't matter where you get protein from. You're getting enough of all the amino acids. But if your protein falls short of that, like everybody, then these proteins matter. So supplementing with them can make a big difference. Now here's why I'm bringing this up. New product from Organifi. Okay, so I was just gonna ask you cause I did see that in the back about, or Organifi, non-vegan. Non-vegan. I didn't know they had any non-vegan products. So what they did, check out what they did. But now Organifi always goes above the mark, man. They really do. It's got a combination of bovine peptides, egg shell peptides, fish peptides and chicken peptides. So you got type one, type two, type three, I think type 10 collagen peptides. All of them have different benefits. So it's a blend. And it's very thin and flavorless. It's like a flavorless powder. I could put it into whatever I want and drink it. So I've had it the past few days. So you know what I'll do sometimes? We didn't have, obviously, Organifi's back then. In fact, I used to get it when I used to work with that smoothie company cause I used to send those collagen packets by themselves. Is I can actually add that to like my way shake and boost the protein intake on it without like, like if I do two scoops away, I've told you before that. Start to get a little gastric. Yes. So it does upset a little bit but what I can do to boost the shake up, even higher in protein without getting that feeling is by adding that with it. So I've done that. And it's flavorless so it doesn't mess with whatever you were doing with the way, anyways. That's cool. Yeah. So I just saw in the back. I'm like, what? And then I looked at it to see what they did and it's flavorless. So there's no flavoring in it. So it's very, very, and I like that. I like very better bones and no pun intended. And it's got all those, it's got those blends of those different collagen proteins. So Organifi crushed it. They crushed it with this one. I wonder how that'll do. We'll see how it does, huh? Interesting. Yeah. They went away from the vegan sources but I mean, obviously this is probably more along the lines of like stuff that's like easily digestible Well, so this, all collagen proteins are the easiest digesting proteins you'll ever have in your entire life. Like I could drink them like water throughout the day and it has zero negative effects. If anything, I get positive effects on my gut from taking them. How many meat head guys do you think that be pounding way all the time and have issues with it and have no idea? Well, they do now. If you're far 99% If you're like getting the room to evacuate that's not a good sign. You might want to change your protein powder that's not supposed to happen. Yeah. All right. Today's giveaway. The new program maps bands in advanced band based workout program. You can win it for free here. So you can win. Leave a comment below this video in the first 24 hours that we drop it subscribe to this channel and turn on notifications. Do all those things and if you win, we'll let you know in the comment section. Now everybody else, we're launching it now. It's a brand new program. So for a limited time is what you can do. You can get the program for only $67 and by doing so, we'll throw in two free ebooks. Here they are. Body weight training guide and quick meals for health and fitness. Okay. So you get those for free plus a discounted price for the brand new maps bands program. If you're interested, click on the link at the top of the description below. All right. Back to the show. So you saw this too, Justin this story about Andre the Giant. Yeah. Oh yeah. Have you heard of this story? No, I think you guys were sorry I wanted you to wait till now. You know the famous stories of Andre the Giant like all these crazy stories about him. So he's seven four, right? Is that right? Seven four, something like that. 500 pounds. 500 pounds.  He was sitting on this plane and he was there with another wrestler. Right. Like it was like another like famous wrestler and normally he goes to the bathroom before. He goes on and apply cause like, come on dude, like I don't even physically know how this was possible. I can't fit in there. Yeah. You know, I have to, I just brought this up to you guys the last time we were firing our heads that way. I had to turn, I had to sit, I had to stand all the way back. I had to turn my neck like this.   Bro, I can't sit in that. Well, hold on. Everybody thinks this is funny. All the episodes, Adam talks about this. I'm not trying to be funny. He never stands when he pees. Whoa, whoa, whoa, whoa. You just totally took that way further than how it goes. I absolutely stand when I pee at night. It's at night in the middle of the night. I said, I, when I get in there it's like what we heard was all the time. By the way, wait a second, that is not true at all. I have never sat in the daytime to pee. Doesn't that sound like a childhood, a sit and peer, like a childhood insult?  Yeah, it does. You sit, peer. Hey, and by the way, I had tons of DMs after that a long time ago, whenever we first talked about that about other guys that do the same thing. And they were just happy another dude did it. I can never tell anybody. I actually think it's crazy. You guys don't that you literally get up at, but I don't know if you guys pee. I pee every night at least two or three times in the middle of the night.  So I get up, I have to pee all the time. And you get up at two in the morning. I want, I don't want to switch on a light to have to see anything.  You got to go by sound, bro. You got to go by sound. You got to go by sound. You can hear where the stream is hitting, you know what I mean?  You do give up who it is that pisses all over the toilets in there. It's definitely what it's doing. Well, these lights are on there. Definitely the kids. The lights are on in there. There's not dark. I'm just going to say somebody's aim is not very good. That's right.  There's only four of us that be pissing in them toilets. Well, now we got the boys over here. So maybe one of them. Look at Andrew over there looking. Sometimes you get multiple streams. He's looking real, real sus right now. Anyway, did you start sitting after it? No, I always did. Oh, okay. So you admitted it already. I'm not ashamed of Mitch. I'm not ashamed of Mitch. The middle of the night when the lights are off, I don't want to miss. That's right. You and Adam, no one are you guys going trips together without us. And not to mention, you kind of can sleep. That's right. I closed. I really walked about with this. My eyes still closed. Yeah, me too. I feel the seat, I sit down and then I'm, I'm trying to maintain my sleep. That me too. I'm 100%. Trying to concentrate on aiming in the dark. That's weird. Wake me up. Weird to me. I don't know. You guys are more weird. Doug and I, Andrew, where are you out on this? Get him a skirt. Don't be afraid to be sit. Don't be afraid to admit you sit, bro. Come with it. Tell the truth. Are you one of them? At night, it's a hack. Ah! Wow. Wow. That's the only time it's accepted. That's the only time. I'm not sitting the daytime. I'm embarrassed. Nobody sits in the daytime at these. That's weird. I don't care. That's weird. There's not many things we can do these days, okay? Standing while you're peeing. You guys' wives will appreciate it. I guarantee your wives will appreciate it. There's outside peeing trees, dude. That's my hack. Fuck. That's not a bad hack.  I would. I would 100% would.  I would totally do that. Wow. Where he lives, it's perfect. I'm just like, yep. You don't even have to hold anything. No reason to do nothing.  Yeah, my domain. See Adam Architella? Raccoon jumps on his wiener. It's really out in the middle of it. That's the one downfall is you have that. He's just sitting there waiting. Yeah. Yeah. There it is. He grabs it. That doesn't happen. You're crazy.  That's sorry. Finish your. All right, under the giant. Yeah, yeah. Sorry, sorry. Side track there. No problem. Yeah, so he normally does his business before he gets on the plane. Anyway, the physics of all this, him sitting in there, he took a dump. It became like pandemonium, like chaos. Like people were like gagging, almost throwing up. Like everybody was like yelling, like audibly. They almost had to do it. Oh God. They almost had to do the whole flight. Emergency landing. Yeah. No way. Because of his dough. Because he pooed. What do I mean? Well, you can only imagine what the size of that man, the size of that man's, yeah, has gotta be crazy. It's like burns every nose hair you have. I mean, did it not go down or was this that bad? The only details they say in this mythical story is that they were like, almost had to do an emergency landing. What are the two of you reading that you both find that story yesterday? That's a good question. Interesting, I think. Yeah. It was on a page.  So I think the algorithm. I don't even know he follows this page. It's just, we find our way there. Did you look it up, Doug? Is that what you're looking at? Yeah. See, true story. True story. What did you say in the title? I can't read it from here. Yeah, WWE legend Andre the Giant Left Fellow Plain Passengers Gagging After Taking the World's Biggest Poo. The World's Biggest Poo. This is relevant news. Also too, I mean there's just crazy stories about like mythical stories about how much beer he could consume. Yeah, yeah. Like just. Oh, I've heard some of those. Find that out because it was like. No, no, it's crazy. It's like 30 beers at once. No, no, no, no, it is. It's over. It was in the book, Bret Hart's book that I read. It was, I can't remember what the number, but it was something I was like, no way that would kill like a normal person. Did you know, so. Destroy somebody. Hulk Hogan, there was a documentary I think it was where they were talking about Andre the Giant and he was talking about how Hulk Hogan's a big dude. We're talking about another massive human, right? But obviously not at that level.  Yeah, yeah, yeah. He would, he would just hurt you on.  Look at that. Yep. 119, 12 ounce bottles in a six hour period. Wow. 119. That's insane. His liver is as big as Doug. That's why. Yeah.  So have you had, did you guys ever play when you guys were in high school? Did you guys ever play the Century game? No, you told me about, that's terrible. Oh yeah. You do a hundred shots of beer. A minute? Every minute. No, no, no, no, no. You do a shot every minute. Not a hundred in a minute. You do a shot every minute. I mean, a hundred shots. You do a total of a hundred shots. One every minute. Got it. And basically what you used to make these cassette tapes, right, dating myself. You make these cassette tapes that had an hour worth of music and every time the song changed, you would take a shot of beer. And at first you think of a shot of beer.  Well, that's all a hundred came on. That's a hundred ounces. That's a hundred ounces. This dude is doing what, what? Wow, wait, that's a hundred and nineteen, twelve ounces. Yeah, that's a thousand. That's over twelve hundred ounces. So that was some of the drunkest times I've ever been was doing that game. Many times we couldn't even finish the game. By like 80 something, I'm like, I'm done. Doug, look up Andre the Giant's dinners or meals.  They would eat and he would eat so much that people would just, he'd just freak out. Like he, there was, look at this. Ready? One sitting, 12 steaks and 15 lobsters. One sitting. So how much of this do you think becomes kind of urban legend and how much of it is like? Multiple people tell these stories. It's verified like by all kinds of people. You know what else? You can't literally do that. There's video footage of him doing it. Oh, there is. There's video footage of him doing this as well. He would prank his friends by, they'd all hang out at a party. He'd go outside and physically move someone's car somewhere else. So they come outside and the other car was stolen. That's a crazy human being right there. That's so crazy. Yeah, I know, I know. What age did he die? Well, look at his hand holding the beer right there. Scroll up, Doug.  Yeah, but look at that beer. It looks like a little kid, like a little kid's beer. A little kid's beer. It's a little kid's beer.  I know. They probably did have that in the 70s and 80s. Beer for kids. Yeah, a little beer kid's for kids. A little kitchen set, you know. It's got beer. Do you guys remember candy cigarettes? Do you guys ever get that? Yeah, yeah. You can still get a hold of them some places. You can, but they won't sell them to kids. No, of course, of course. You can still get a hold of them. Oh no, yeah, there's some places where they have those still.  I swear, dude, I was at this one place. Really? Probably in Santa Cruz. Exactly. I was like, this is so inappropriate. Yeah, yeah, the play cigarette thing is funny to me now. 93. Looking back, wow, look at that.  Yeah, that's hilarious. Did you just say his shoe size was size 58? Oh, I don't know. I didn't see that. That's a shoe size? Yeah, you see, he died real young because. 46 years old, yeah. So when you have a condition like this, obviously your body grows. Isn't it, it's the same? No, 58 was his shoe size. Wow, 58? Because, yeah. That has a 28, I believe. Bro. Wait a minute, hold on, I'm trying to picture a 58. What would that work? You've never even seen a 58. The biggest you'll ever see in a shoe store is like 12 to 15. Like that's like the biggest thing going on this store. Wait, doesn't make sense. It doesn't make sense. Is that in European sizes? Or that's a crazy. No, I have no idea. I mean, Shaq, he says Shaq's in the 20s. I know Shaq is in the 20s. I mean, he's 22. Shaq is 22.  Hey, you know what's funny about Shaq? I was reading, not reading, I was watching these clips and the algorithm now shows me these arm wrestlers because I think it's cool. Anyway, there's this one guy, he's a champion arm wrestler. Levine, I think it's his last name. Like he's famous in that space. Anyway, they asked him, what non-pro arm wrestler impressed you the most or something like that? He said Shaquille O'Neal. Because he goes into arm wrestle celebrities and he goes Shaquille O'Neal is one of the biggest, strongest, like arm wrestling people have ever tangled with or whatever. Oh, I think he's a tank. I think he was the most dominant basketball player we've ever seen ever, dominant ones.  But there's never been, still to this day, even the big dominant centers just were not like as dominant as he was. I mean, he changed the game. Like there became a strategy of just foul the guy. Teams would put, it's how crazy Shaquille was in his era and he became so dominant that teams obviously would strategize like how do we beat Shaquille? We can't stop him, put two guys on him, doesn't it? So you would put guys on your roster that like based, every team is only, I think 15 players is the most an NBA team can have. You would literally pay salaries to have guys on that and their job was just to go in there and just foul him. And just foul out. And just foul out. Yeah, it's just foul out because we got, our only chance was putting him on the free throw line because he was like a 50-50 shooter there. And so it's like, he gets it underneath. It's a bucket guaranteed. So it's like foul him, put him on the line. And then you would have to put people on your team because you couldn't have your best center or best player fouling out. So you'd have to sub other guys in just to foul. It was crazy. That's wild. Anyway, cool stuff. Adam, I want to ask you because you and I are the only one, Justin has his own although he didn't hook it up to his app. So it's basically just a ring that he has in his finger. Why are you shooting me right now? Yeah, we all, we all wearing aura rings and trying them out right now. I'm just more of a fashionista. Yeah, no partnership or anything. I think they just sent us these to try out or whatever. It's, I wanted a partnership with him a long time ago and they, it didn't work out. So, and I can't believe we're talking about him right now cause they're not paying us to talk about him. I'm still bitter about Salty. I am salty about that. Shout out to Dawn Saladillo though cause Dawn's got a connection with them. They did send them all to us for free. And I do honestly like, okay. So how long has it been since you've had one of these? Oh, it's only been like four days. No, no, no, did you have one before ever? Oh yeah, I never tried it though. I never used it. Okay, so the platform is just, I mean, I liked it way back when. So have you seen the new one? I haven't yet. I just set it up. So it just, it's, it's really good. It's wild. It's really, it's really good. So this isn't a commercial. So now we're making a commercial out of this. I don't mean that while you're, you brought up. No, I was just gonna ask you about your sleep cause I said, how was your sleep?  What do you mean? So, you know, I actually pulled it up while you guys were talking right now because I hadn't uploaded this morning. This is my highest score ever yet since I've had. So I've been wearing this for like two weeks now and I scored an 84. Oh, that's not bad. Well, it's my first 84. What were you always doing? 60 to 70. Wow. Why is your sleep so bad?  So we don't, I told, I actually got mad at my aura thing the other night. I said, I'm not the star sleeping in the other room. What, why?  She wants to have marathon sex and then my son comes in, my son comes in at three, four o'clock in the morning a lot of times. Nobody feels bad for you. No, dude, between the two of those things, I get like, and then I also get up in peace. So like putting, I've been going to bed like at 8.39 just so I can get the eight hours. That was, that last night is the first time that I had a full eight. Normally I'm like six and 50 minutes. Okay. So I only got, I've only been at six and 30 so far, six hours, 30 minutes, but that's cause the baby and all that, like last night, but I went to bed early. But my score is pretty good. I got a 82 one night, yesterday an 80, but not great, but not bad. So I'll tell you what I like that I think, cause it now has an HRV component to it. So I don't understand that. I see my number, I don't know what my number means.  So whatever. All the way up to a hundred? Yeah.  What? Yeah. I don't know, what's your number say? Let me see. No, that's all right, bro. Am I dying? You're reading it wrong. Maybe I got something wrong. Okay, so when it gives me this, what I like about this, and again, it's, I know HRV, the science isn't completely there to be, and we talk about like just, you know, you've trying to figure out your own readiness through grip strength, things like that. I think that I do think that's better.  And so I had two nights back to back of really bad sleep. And the day before I had trained really hard. Now were you connecting it to? Yeah. Cravings and. Oh yeah, yeah. Oh yeah, absolutely. And so, and the score is really low. And so it changed the way I trained that day. Like I decided, you know what, like I, and I, if I wasn't getting the score, I probably wouldn't have really like thought back. Oh yeah, like yesterday. To pay attention. Yeah, to really pay attention. So I do like it for that. Oh, that's the sleep score. I'm trying to find the HRV. So this says HRV max is 36 mm. I don't know what that means. So it's not up to a hundred. Thank God. I thought it was up to a hundred. No. It just says, so it tells you like. So go to your readiness and look at your HRV. Yeah, it'll tell you, oh, it's readiness. That's what they call it, right? Yeah, click on readiness today. So my readiness today is 84, which is the highest it's been. Because that's the, there's the best sleep I got. And I, and I took the last two days off of training. So my readiness today is 82. So I'm a little bit below you. This can be a nice competition, Adam. See what happens. Well, I, I, I'm on this on, on a kick of actually trying to improve my readiness. That was my best one. So last night, I mean, this is a bad example because I've had this thing for over two weeks and I've never had that good of a score. Have you tried the, to see how the Buta Moran affects your sleep score and your readiness? Well, I'm not taking on a Buta Moran anymore. Cause that's, that's, that's, that will be a real growth. Yeah. Well, there you go. So that would be a good measure of peptide for sleep. Can I take both of those together? I wouldn't do that. Okay. So don't, don't do that. I know. I would see, you can, you can, you should be able to see an improvement in sleep. Well, what I am going to do, which is really, which is cool is that we have products like Mellow and stuff like that.  Like, so now that I have this, first of all, it's like right now I just want to get consistent with it and measure like normal stuff. And then I'll start, I'll start teasing out things that we talk about. So here's, so here's what this leads me, right? So I've always been skeptical of tech for health and fitness because it has the potential, and I could see this happening with the average person of taking someone out of their body, not putting them in, but actually taking them further away from their bodies where they depend on the tech to tell them what to do. And they don't connect it to behaviors and feelings. It's all about looking at the tech. What's it say? Okay. So I don't like that. Unless there's a coach there to help direct you that says, hey, you're readiness said this, how do you feel? Did you notice any differences? Your sleep was lower here. Did you notice any differences? How was your memory? How was your appetite? How were your cravings? All that stuff. This is why here is a partner that we do work with NeutroSense is absolute total game changer when it comes to diet. Because they're monitoring your blood sugar in real time, but they're not just monitoring it.  This puts you in your body because this technology can either do, put you in or take you out. And if you're dependent on tech to tell you what to do, you're not gonna be better off. Well, that's okay. The NeutroSense thing is like, that's like a whole other level because you have that coach. Because it has the coach. You didn't have the coach there. To me, I find it just as arbitrary as far as like getting a reading like that. Like so, I'm a fan of all this stuff because there was a time when I was into fitness and we didn't have any of this stuff. And we were guessing and trying to figure stuff out.  Oh, they're not 100% accurate.  It's like, dude, the fact that you have some sort of digital feedback to give you more insight on what's going on with your body, I think is incredible. But you've got to connect it to what's happening in the real world because then eventually you don't need the tech. Now you know, you feel it. You can see it actually helps you. So like with NeutroSense, if you work with them, you don't just get a CGM, you get a nutrition coach that works with you on a regular basis. That works with that. No, I remember when I was wearing mine, how cool it was to have a random spike. And then also in the morning I'd wake up to a text message that was like, hey, how did you sleep last night? What did you eat? And they're asking me a question. To help me better connect why I probably had a spike or it doesn't do that. In combination with like elimination diet, which I've been using, and two, until I can really repair and heal the gut. I know now that's gonna take a while to do. Like I started reducing it down to just a few items that I'm eating. But yeah, going through that and then also having somebody coaching you through that would be way more effective. Oh man. Did you get your BPC yet? No, I didn't get it yet. Okay, you haven't ordered yet. Mine should be here today. So for the gut, you got to get the, you ordered the one I have, right? KVB, BPC, Laurel. Yeah, the combo. Yeah, so today's day four for me on it. How you feeling? I don't know if I noticed anything yet. So I'm gonna let you guys know.  So that's my biggest mission this year, dude. I need to figure this out. You will. Cause it's just been months and it ramped way up to the point where I was just like, again, the sleep, like everything was getting effective and it was just a vicious cycle. That's so weird to me because I mean, you tell me, I would think that we're probably one of the least stressful times in your life. I feel like things are pretty, I mean. Yeah, I don't think it's necessarily just like stress.   It's like more just like, oh my God, all these things. But really, I don't know if I'm more sensitive now to like food, I'm just more aware of like how it affects me and then it sort of like perpetuates it even further. So you can just get an infection that can cause it and then it'll linger and cause dysbiosis. And if it doesn't get addressed, it can get worse and worse and worse. There's a lot of things that can exaggerate. Yeah, and then, but once you fix it, and if you do it right, you're good. You should be good. It'll be reoccurring though, if you don't do the after care type of it. Yeah, cause I've gone through and like I've done like some of the protocols to kind of cut back at overgrowth and had some good success with that. But then it just came right back. Yeah, yeah. Did you guys see Martha Stewart? Where on the swimsuit? Yes, you did see it. What happened? She's on the cover of sports illustrated swimsuit. Oldest swimsuit model ever. 81? 82? Yes, pull up duck for Justin. Yeah. I don't know if they're target markets dudes anymore, is it? I don't know. They've definitely like, yeah. They also just went straight away. They also did. A transgender just recently too, right? Yeah, a transgender female. Maybe dudes but not straight dudes anymore. I don't know. I don't think it's just, I just don't, I don't think it's the same market. I think the magazine is, I mean they don't sell like what they used to at all. Okay, so this is my theory on that. I will say this though. If that's not airbrushed, hold on a second. If that's not airbrushed. Yeah, of course. She looks amazing. Of course it's airbrushed. It's gotta be, right? I don't think so. Okay, so let's speculate on your point you're making right now. Like who's their marketer than that? I think we're in an era now where like a company like this, instead of like trying to go off of your core demographic, you're almost better off just getting. Attention. Attention. Yeah, I agree. Just alarmist. Like doing things that are so, that's the only that makes sense to me with Bud Light, Gillette, Sports Illustrated, all these companies is that, and even what I, like I wonder like Gillette, like they took a big beating, but then did it eventually come back. And if you get, you know, exponentially more eyeballs on your business. I don't know if it's the same strategy because Sports Illustrated, I don't think they make a ton of money with their magazine. So that's different. Bud Light got killed, killed. 30% drop in sales and Anheuser-Busch. Overall is now leading. Gillette got crushed too. They lost a lot.  Pissed, I don't know. Well, not billions. That's a big number. I mean, but millions maybe. Well, how much does Bud Light lose? Bud Light lost billions. Billions, yeah. No, of dollars. That's, but that's probably millions of people that aren't buying, right? Oh, I see what you're saying. So that's not like billions of people.  So I don't think that's a big source of revenue for them. But using the magazine to gain attention, that kind of makes sense for whatever. Where do they make money now? Sports Illustrated. That's a good question. Probably have an online presence. I don't even think they do the magazine anymore. I don't think they actually, I think it's all online. Oh, really? I don't know. So it's like, it looks like it's a magazine, but it's a Google Doug for us. Since you have the access to the computer. Well, I know. I'm checking other things, but we'll do that. She made her big comeback. I'm checking Gillette and seeing what happened, but it was, you know, the roasts, like they used to do these roasts on Comedy Central. Yeah. And she was part of that with Snoop Dogg. And then that whole thing, like they had really good chemistry between the two of them. And it was funny. And then they'd start doing business together a lot. And then it just seemed like she just exploded after all that. Yeah. So a source familiar with the Maven, that's not, is that the owner of Sports Illustrated? Currently approximately 60% of the revenue earned from Sports Illustrated editorial operations comes from subscription. 40% comes from advertising. It looks like it's still published. It is, but that number has got to be way less than it used to. Like in the nineties, their magazine was. Oh, sure. I feel like the only place you buy magazines at the airport now, like it's the only place I've ever even seen. Yep. Yeah. That's gotta be. Where else do you get them? Barnes and Noble. Yeah, I know who reads them. Yeah. I don't know. I don't know. Anyway, I was reading something interesting yesterday about kids, which is kind of cool, that little kids, do you know when they ask little kids, by the way, I don't know how they do these surveys, but when they ask little kids, when do they feel most loved? You guys wanna guess what they say? When do they feel win? Like in the day or win in general? When do you feel the most loved by mom and dad? When they feed them? You say feed them and they, well, pay attention is kind of general, but. Yeah. Well, I mean, it's actually very simple. Feed them or play with them? No, it's not hugging them. It's not feeding them. It's like, play with them. Oh, play with them. So, you know, it's a cool thing.  It's not hugs and kisses. That's all important too. Just playing with them, that's their own work. You know, it's hilarious when they do at the school now. So Max hasn't done it yet. His best friend has done it and I can't wait for him. And Katrina's already been kind of playing with them to, they asked, you know, my son is like, barely like really talking, right? And starting to put sentences together. So with that, so his ability like really articulates. So they asked like, you know, what is your favorite thing about daddy? What's your favorite color? Or like, what is, what does daddy like to do? What is mom, what's mommy's favorite food? Like all these like really, and so to hear him answer like the way he answers. Oh, I mean like, what does daddy do really well? Like I play really well. Like that was like his. That's what made me think of that was you just said that like, what do I do really well? I was like play and I can't remember. Oh, he thinks my favorite color is blue. And I think it was just because I was wearing blue that day. So like how the way their mind works at that age, you know, and then you ask him like those questions to see what they piece together. That is so cool. Yeah, yeah. So when he, when he actually does it, I'll bring it in so we can read it. When Aurelius was younger and he was just learning like learning words, I remember I'd be like, what does the cow say? What did the dog say? And then I don't know. I thought it was funny. I'm like, what does mama say? No, no, no, no. We're all cracking up. So, you know, since we brought up the kids, I actually did want to share some things. I want to share things that I think are challenging whenever I can, when I can share with the audience that we go through. So, you know that I've been really good with like iPad, iPad stuff and things like that. We've really got a good handle on that. So we recently, he's now at the age where he can like, like play like legitimate kind of games, right? And so, and I introduced him to this. It was like one of our trips flying somewhere and I introduced him to Angry Birds. And I mean, he couldn't even like do it when I first showed him just like six months ago and now he's like, can totally play the game.  Now we have like an allotted amount of time that we allow him to play on the iPad in the daytime, right? So, or throughout the entire day. So he gets about a 30 minute to an hour window right before dinner time. And that's kind of his only time that we even allow it. And that's only if we're just happened to be in home and we're not really doing much. And it's like, okay, and he asked for, okay, we'll let him do it. Otherwise we're trying to play and ignore it and not be there. Well, ever since we've introduced this game, like he thinks about it all the time. Like he wakes up and he'll ask Katrina, like, can I play Angry Birds? And then she's like, no son, we don't play iPad in the morning time like that. And he's good. Like he's not, he doesn't throw up fit about it. He doesn't make a big deal about it. But the fact that he's like waking up, thinking about it. And he's asking multiple times a day.  And so, and she's allowed him to play it during that time. And we've been good about the lot of time. That's all fine. But I can already see the, like the draw to it. It's so much more powerful than anything else. Like he has all these like educational games and things that we've always allowed him. Nothing comes close. Nothing is like a game that like was made like. The most entertaining immersive thing they know. Oh my God. It's also this so. It's a very powerful thing. There wasn't a lot of data with this in the past, but now you can read the data and the challenge, well, the challenge, the bad thing about these games and screen time and all that stuff is that it, besides, you know, the dangers of what's on the internet and all that stuff. The real issue is children don't learn how to self-regulate as well. Because what happens is if they're stressed or upset or whatever, they go to the TV, the screen, the phone, the iPad, and then that becomes their co-regulating method. So they never learn ways to regulate.  So they say, you know, now what you see what experts are saying is, if they're gonna watch TV or anything to make it, the way you make it less, I guess, damaging is number one, don't hand it to them when they're, when they need, like if they're crying or whatever, don't give it to them. That's like a surefire way to be like, this is how you regulate. So don't give it to them for that. But if they're on it to do it with them, because then it becomes like an interactive game. I mean, that's how we use it right now, right? But I still don't like, I don't even like the fact that he's thinking about it when he doesn't have it. Like that bothers me. Like it's like, if it's not even in front of you and you're asking about it, like that just shows me the pool, the power of the pool that it has. Jessica does the same thing. If I really ask for the TV too often, she's like, we're not watching TV. Yeah, so we did. So yesterday we're like, so the last two days it was, and you said, like the first day you've seen how sad he was. He was like sad. Like he was like, we lied to him and said that the iPad isn't charged. Oh, it's not charged, got charged. And then he was asking like every hour or so like that, the Angry Birds charged and like, no son, it's going to take all day. It's not going to be ready today, sorry, tomorrow. Like we put it off like that. But you could see the, I've not seen that yet in him and anything else. All the other things that we've allowed him to do, nothing has ever got him to where he wakes up and he asks about it like that. And I think to myself, wow, the amount that we already titrate this, the minimal amount he gets to use this, and I feel like we've done a really good job around it. I can already see that pool. It's crazy, right? We're taking some time off. So we watched this court. We watched this, the psychologists explain how to talk about things like treats and screen time and stuff like that. And she said to use the phrase like for treats, those are sometimes foods. These are all the times foods or, oh, the TV, that's a sometimes activity. Outside is an all the time activity. And initially it's hard because you kids like, I want to do some time thing. I want a some time thing. And you got to keep, but eventually they understand that, oh, it's a some time thing. We can't do this very often. I mean, the biggest key to me that, at least that I'm learning or the phase that I'm at is that what I can do, even if he's like momentarily sad, if I actively get up and engage him in something else. Oh, then he's fine. Then he's fine. And so, and I get it like with parent, because I just, literally it was a day where I didn't want to. I was tired, I was kind of like, I just wanted to lay around and relax. And so with that, I didn't get the greatest night sleep the night before. And so I didn't want to, I didn't want to get up and go physically get him outside and go do something like that. I actually wanted to put my feet up for a little bit. And I thought, no, I've got to right now. And so it takes a lot of discipline on our part as parents in those moments when you know what's best for them is, and it may suck for you to go do that at that moment is, but is to do that. And it just took that little bit of time of engaging him in something else. And then he's completely interested in the play that we're doing. Especially after what I said about how kids think, say that play is when they feel the most loved. Now think of that, every time they want to play with you and you're tired. Yeah. Oh, okay, I'm going to show my kid. I love them. Well, speaking of play, and this isn't the type of play you're talking about, but so Everett had his first big role in this play at school. And so that's where I was this morning, coming in and like donating some, some clothes and stuff for the kids to kind of wear and like do on stage. And he was like super excited about this. Cause he was like, he's, he's one of those, what do you call the, the, the crier, like the person that's like, Hey, here you come, like check out what. So they're, they're doing this whole play on like the gold rush and all that for like California. And so he was like this sort of like newspaper guy that, that does sort of the narration through the thing. And so he really wanted me to be there. And I'm like, okay, do you all want to make this work? And so he was sitting there and, and he, it comes to his part, like to do all the songs and all the stuff. And then he's up there and he's so like too pumped. You know, like he knew I was there. And so I know that like that was going to kind of screw him up a bit.  Like you got this. Is he just hyped up there? Like so hyped. So he's the one doing all the hand gestures and like, you know, like just taking over the stage. And he'd like, he got so into it. He forgot his line. He's like, oh no, I totally forgot my line. You know, it's just like verbally, like just announces everyone. He did that? Oh, it's so great though. I was like, so. What a move. Again, yeah. What a move. He sat in his bomb, like a champion. And that's what made me like so proud. I was just like, oh wow. He can like, he can take on that uncomfortable in front of people, like way better than I ever did. Such a skill, bro. That's cause he's got you as a dad. So that's why. That's why I was so pumped. Do you get emotional watching him do stuff like that? Yeah, a little bit. Yeah, a little bit. Yeah, I was like, it just kind of like just, cause it's the same school I went through to and then to see him on the stage that I was like, you know, I did stuff like that, but like he just, he killed it, even though he didn't like deliver the perfect lines or whatever, he totally killed it. Bro, that's even better. That's even better. That's character right there. Yeah, that's even better that he can get, hit adversity like that. And roll, roll with it. You almost want that for your kid, where they have to. For sure. I would, I'd actually think I would rather see my kid. It was so bad. Like screw up.  Right.  Or him bomb and then be devastated because he bombed. Which is also a learning opportunity. Right. But he took it. I mean, that's a, that's a great character. Yeah, he was totally laughing with it in the teacher stone and his lines. Oh yeah. Yeah. That's awesome. That's awesome. I got a success story for you guys, by the way, on one of our staff members. Okay. Kyle. So Kyle, who's one of our editors, by the way, this dude is, you know, he's, he works out. He's been lifting for a long time, Jack or whatever. When we did maps and a ball of advanced, I asked him to follow it. Cause I wanted to see how he would respond. Being advanced already, working out for a while. It's not a beginner. He did dexa scan before and after. Guess what happened? Now remember all natural, he's already jacked. So we're not talking about a beginner. He's getting real strong. Yeah, dude. He gained, this is all at the same time. Dexa scan, gained three pounds of lean body mass, lost four pounds of body fat at his level. At his level. Wow. Pretty good, right? That's excellent. He said that that was the most, probably the best gains he's ever got. He said, was with a single program. So I mean, yeah. So now we're, you know, obviously we're having him test some other stuff now. Yeah. Isn't that great? Yeah. That's huge. Speaking of other really cool stuff, I'm super pumped and proud of what Justin just launched. Oh dude. We were completely disconnected from this. This has been all Justin managing this, but we've been trying to work on a subscription model on Instagram, basically to service a lot of the Instagram people that we have on there that maybe don't have a program yet or maybe you do have a program but then you want to test drive different stuff. And so Justin has created this subscription model, which every week a new, basically workout routine. You get a new workout every week. It's super low barrier to enter. It's under $5 a month. It's $4.99 a month to get in. And I do foresee, that's what you get guaranteed. I do foresee us doing other cool stuff on there for the subscription. We haven't even, this isn't right now officially kind of watching it. You're just scratching the surface, yeah. Yeah, but I had no idea what it was going to look like. I got onto it last night and then actually went through it this morning and was super impressed with how it looks and the potential that it has. It has shoulder workouts and glute workout. Like so every week you get a new workout, right? That's the deal? Yeah, just simple workouts to start. We're going to sort of introduce people to maps programs through this. So I'll be able to do like a full workout towards the latter part. But this is too also for just like friends, family and people that are like have no idea because maps programs are very robust, very comprehensive, very effective. But sometimes you just need a more simple introduction. Yeah, just follow this. Like here's a workout for today. Here, just go apply this right now in the gym and that was sort of the motivation. And to sign up, you go to the Instagram page, mind pump media. Mind pump media and you do subscription. And done deal, and it's all set.   So I could already see like doing some cool stuff when I do like live stories or do things like that on the Instagram page. If I see something like that, maybe let that person- Special deals, just- Yeah, come in and do stuff. So we'll see what it involves into the bare minimum. You're gonna get these cool workouts I think every week, which I think the value of that in itself is worth the subscription. And then we'll see what everybody enjoys from it and we'll add to it. All right, so do you guys wanna hear some like good and bad, I don't know for lack of a better term, good and bad news coming out of the scientific community? Well, I guess. All right. Or yes. So here's where you know why it's bad because it comes from the World Health Organization. They're super trustworthy. Yeah, that's why I'm like, whatever dude. Here's the good part. They're saying what we've been saying now for a long time. They're telling people to avoid artificial sweeteners. So the World Health Organization just came out and said to avoid non-nutritive sweeteners or artificial sweeteners. So what, why are they saying that? Lane Norton's head exploding. It did and he's pissed, right? He's doing posts. He's like, there's zero human studies that show this. There's, you know, whatever. They're saying because I guess it's potential for some negative type of stuff. Now here's why it's bad news. The World Health Organization lost all credibility with their approach with COVID and they definitely, their policies cause more problems. The data now is very clear that their policies of lockdowns and you know, all that stuff was just, it caused more problems. So I don't like to listen to them but I've always been saying don't eat artificial sweeteners. So there you go. So is Lane already making videos? Oh yeah. Oh yeah. He did a whole thing on Twitter, you know, kind of taking them down. I love my boy, but I don't know why he doubled down because he wants to see clear data that shows. I know. And I guess the cool thing about Lane when I do know is that he'll change his mind. He will. Yeah. So if and when, if it comes out to where it's, you know definitive then yeah, he will. He'll come out and hey, listen, like now, now, but, and that's how he'll position is like, listen, now we have the science to prove this. And therefore I'm not for it now or what like that. But until then he's going to, yeah. I, yeah, we've never supported it not because of like the dangers or whatever, mainly because of the behavioral effects and how it doesn't, it's not a solution except for maybe people who track meticulously and compete, you know, in which case they can replace calories. But otherwise I've never in my life worked with a normal person where that was like the game changer. Just, just doesn't work that way. Yeah. Not for your normal people. All right. So I have a shout out for someone. So this is not a fitness person, but probably one of the most talented young people in terms of commenting on commentary on social policy, politics, very objective, very intelligent, not inflammatory, none of that, you know, enraged politics crap. Smart, smart young lady, super articulate. Her page is the Amala Ekpinobi. That's her name, Amala Ekpinobi. She's on PragerU, but she has her own page. Oh, that's who that is. She is so, I love her, man. She breaks it down. She's so objective, so smart.  I love people that present that way. The fact that she's so young and doing that is just, it blows me away.  Check this out. Do you want to benefit from cannabinoids? Cannabinoids are molecules found in the hemp plant like CBD, for example, but there's lots of other cannabinoids. They can reduce inflammation, produce feelings of euphoria, improve creativity and innovative thinking and just make you feel good. Well, there's a company called Ned that makes hemp oil that is very concentrated, very strong. I mean, you feel it when you take it. Go check it out. Go to helloned.com. That's H-E-L-L-O-N-E-D.com forward slash mine pump. Use the code mine pump and get 15% off. All right, back to the show. Our first caller is Logan from Utah. Hey, Logan, what's happening, man? How can we help you? No way. I can't believe that I'm talking to you guys right now. I'm so grateful. You guys have helped me so much with my fitness goals. I started listening to you about three years ago and any question that I've ever had with fitness, you guys have always had an answer that's helped me so much. And it's to the point where anybody asks me questions or I talk about fitness with anybody and I'm telling them, you just got to check out mine pump. I don't know anything. You just got to look at mine pump. So thank you guys so much for all you do. Appreciate that, Logan. That's awesome, man. So before I get into my question, I just wanted to give you a little bit of info about myself. I'm 26 years old. I weigh 185 pounds and I've been training for about four years. During the beginning of my fitness journey, I started doing just a lot of upper body trying to build like the big chest and do bench press, overhead press, a lot of pull-ups and stuff. And then after listening to you guys, I started realizing the importance of lower body and started doing that. And I just slowly been bulking. I got up to 205 pounds and then realized that I had some imbalances like I had the rolling forward shoulder and arched spine. And so I got your guys' prime program and started working with that trying to address those things and work on mobility. And I've kept a good amount of my strength. I've lost a little bit but now I'm back to like 185, 187 pounds right now. And I think that's a little bit between the work that I do and also just not eating as many meals as I need to, just to keep that muscle mass. And so now I'm working a job where it's the most demand I've ever had on my body really physically. I work for a cabin company and we do basically the restoration. If you ever see like a cabin that gets really sun dried out and burned out, we have to remove all that dead wood with sanders and stuff. And so it's all day just with a sander on each log, every square inch of the whole cabin. And so I've lost like quite a bit of weight and a lot of strength since then. I was doing the MAPS Aesthetic Program. When I started, I had just finished phase one. Things were going well. I was increasing my protein to one gram per pound of body weight. I was taking creatine. My strength gains are going up. I was slowly increasing. And then once I started this job, all that just stopped. And I really had to reduce my training volume. And I know in the past, you guys have talked about training twice a week when you have a really demanding job. So I switched my training to a full body on Saturdays and Mondays, just right before work. And then the rest of the day, I'll do the fortification sessions on the MAPS Prime Program. Just to really stretch out, I'll do like the pre-prime, the fortification session and the post-prime foam rolling. And that really helps me just like stretch out after a long day of work. So after, I'm only doing this job temporarily for another month now.  And that's gonna be three weeks and I won't have access to a gym. So my question is, what can I do for the next two months to try and preserve the muscle mass that I have and not lose any more weight than I already have? And also work on the goals that I had with MAPS Aesthetic trying to train my rear delts and my back. Just to try to bring those up because those have been lagging body parts on for me for a while. Yeah, so two ways you could go about this. First off, you gotta keep calories high if you're trained not to lose. Second, there's two ways you could do this. You could do MAPS Anabolic, the two-day a week option. That'll work just fine. Or you could do MAPS 15, which is about 15 to 20 minutes a day every single day. Either one of those is gonna be great for you. Now, depending on whichever one you do, you can just put a little bit of rear delt focus on each one. So MAPS Anabolic, you might do your rear delt exercise before your overhead presses, for example. Same thing with MAPS 15, but that's about it. You do that and you'll be okay. Yeah, I like a lot of the stuff you're doing already. I think to have the thought to go and take off scale back on the days, to do the fortification sessions and the foam rolling with all your work, like I think you made a lot of smart moves. I like MAPS 15 here and then I like when you go off on vacation to transition to our new program. So we have a new program that's dropping on Sunday, Doug. Yeah, Sunday. On Sunday. Actually, it was yesterday, so you can give it away right now. Okay, that's why I thought that, right? Well, we're in a different world. We're in a different world. That's why I was like, I wonder why you were telling me that. Okay, yeah. Sweet, you're our first guy. Let's get a look. Yeah, you're our first person we can actually talk about. Yeah, first person we can talk about this and drop. So we have a MAPS Bands program and it's an advanced Bands program.  So you can travel with it. So that would be great while you're on vacation. So I would do MAPS 15 leading up to that with Sal's advice of if you want a little bit of rear delt focus on the days when you're doing exercises for the upper body and stuff like that, start with something like rear delt flies before you get into it or add it to the workout and then transitioning into the Bands program for vacation. Yeah, and the Bands, this is not like a convenient, this is like a hardcore band workout. So you'll get some gains out of it. Yep. That sounds so cool. Yeah. So just like you said, to start the workout with the rear delt because I know like I have the MAPS shoulder mod and that was calling for training them three times a week. And I know like focus sessions they would increase your training volume of that specific shoulder. If I do two days a week still leading with the rear delt exercise, is that enough volume? Or should I do like a trigger session? Yeah, keep in mind we're also trying to balance with your work thing going on too, right? So if you were, so the question, the, our answer would be different if it's like, hey, have a normal job. I'm not, you know, I'm saying that's not that intense. It's a normal nine to five desk job or whatever. I'm trying to build as big as rear delts as I want. What should I do? Okay. Well, that's where we talk more about the shoulder mod maybe a MAPS aesthetic type of training like you were doing before, but because of the challenge of you are burning so many calories, you have a strenuous, now we want to, we don't want to flirt with just because I throw a ton of volume in there. So literally what I would do is run MAPS 15 and anytime a day calls for like an upper body workout I would just start it with some like rear delt flies. And then you could do like when you do those fortification sessions and you do any sort of like priming or mobility work you could do some like band pull-aparts or do some rear flies with the rubber band because that's not gonna do as much damage, right? So you could add some frequency builders in there or like trigger sessions that are focused just on delts throughout the week that is not gonna do a lot of damage and tax the body but I would follow 15 the way it's laid out. Anytime it's upper body I would do some rear delt flies in there. Anytime you have time for like trigger sessions throughout the week, I would just put emphasis on my shoulders. I think that for the type of work you're doing right now and what we're trying to accomplish is plenty for you right now, see good results. Okay, yeah, no, I can definitely do that. There's one more thing if you guys have a minute. Sure. With the work that I do everything is in front of my body using my shoulders so they're getting a lot of activation. It's not the rear delt. I mean, it's the forward delt and like everything in front of me but I'm wondering about muscle and balances. When I've been doing the prime sessions I've noticed zone one is extremely hard for me. That's the one that I focus on the most with my forward shoulder and I feel like I've lost a lot of the traction that I've made in the past year working on that zone one just by working these three weeks. Everything's forward, it's harder to retract my shoulders back. So is there anything like should I still do the priming movements that I've been doing to try and stop any imbalances from happening while I'm working? You can just intentionally like that same test that zone one test where you do the wall press. If you can find a space like throughout your day at work and just continuously press back and open that up just for small breaks. Yeah, it's just telling your bodies as a priority we're not gonna prune this off and it's just a way to counter and balance a lot of that anterior type of movement that you're continuously doing all day. You'll be surprised how effective that advice is by just, so some of the greatest mobility gains I made was when I worked for Orange Theory and I had these, you would take the class and you tell people to go on a two minute run as hard as they could and then for two minutes I didn't have to coach or do anything. And I would get down and just do ankle mobility for like less than two minutes. But I would do that so frequently. Just one movement. Yeah, so frequently throughout the day that I made tremendous gains in my ankle mobility just from constantly doing that. So what Justin's saying is like literally just every time you think about it, you know just go against the wall real quick and just get yourself in that position do it for 30 seconds to a minute and then go about your day and just keep doing that all the time. You can't overdo that. You're trying to counter all the other stuff you're doing forward. And so just being mindful of it and when you do it enough times like that you can even do it like right now sitting in your car.  Nothing stops you from driving and just consciously thinking about it and activating all those muscles that puts you in that better posture just doing that all the time as much as you can will help combat that. Yeah, and you know also keep in mind Logan this is the first three weeks you've done with this job it's gonna feel worse because you're not used to it. So there's a lot of tightness and soreness that's coming from the fact that you just started this physical job that you didn't do before. So it's gonna feel worse now than it will later on when your body acclimates. Okay. Yeah, no I definitely believe that with just practicing movements like you guys are always telling I've seen shrink gains I've seen everything just go so much better. So. Awesome. I agree with that. Thank you guys so much. You got it man. Keep doing the new program. Okay, appreciate it. You got it. Yeah, one of the best piece of advice for people with physical labor jobs cause usually physical labor jobs you do repetitive movements, right? You either you're swinging something or you're shoveling it's always like the same kind of stuff. And if you just counter that throughout the day you'll notice better performance at work not just better movement, less pain but better performance at work as well because those opposing muscles can activate and stabilize a little bit. Yeah, if I just get extension I mean that's always my focus anymore sitting so much and being in traffic and if I stand up I get extension or I hang or I can like push my body through that and get that full open extension it does wonders for me in terms of like avoiding pain and everything else. Yeah, I think that people look at mobility a lot like they look at workouts a lot of times the wrong way which is just that you need to have these intense hard type of workouts where it's like, oh, you know, it's not worth anything unless I got 20, 30 minutes that I put in effort into this and it's like, man, I made my most gains in mobility like just being aware of it and doing it for 10 seconds and just do it, do it, do it, do it, do it, do it all day long like that.  I mean, I could tell you guys right now sitting there going like, hey, activate your traps right now or activate like- You can't. Yeah, and you can do it and because you've practiced it so many times and so that's the other benefit of you've been so you'll start to do it while you're working. So it's like say he's sandblasting, doing his thing whatever on the end and he's got like a, you know a minute where he gets to rest or one of that instead of just standing there with poor posture he tracks his shoulder, tucks his chin and- If there's no walls I didn't mention too you can do it laying on the ground and do the same thing. So yeah, there's options there. Caller is Andrea from Indiana. Hi Andrea, how can we help you? Hi guys, thanks so much for taking my call. I really value your collective knowledge your expertise. So I'm really excited to get your take on this on my question. So if it's okay with you, I'll go ahead and ask it and then give you some context as to why I'm asking. Okay. All right, so I've heard you ask a lot of live listeners when engaging their progress are you getting stronger? And so my question is how do you measure that outside of just lifting heavier? I asked because I've been lifting weights for almost 30 years. I was a high school athlete, took a weightlifting class just to supplement my sport and have been lifting ever since. I'm 43 years old now. I'm a certified personal trainer, crossfit coach, yoga instructor at the beginning of this year after listening to a lot of what you guys say I came to the realization that I've been under eating and overtraining for a long while and with a lot of trepidation I started reverse dieting about a month ago. During that time, I started and finished phase two of Matt's aesthetics. But even with the slow increase in calories over those four weeks, I didn't really see an increase in how much I lifted and a majority of the movements. So I'm just wondering if it's a matter of not having that much more muscle or strength to gain because I've been doing it so long or maybe I'm just doing something wrong. Yeah, both. So, okay, at some point, strength is a wonderful metric. It's the best metric until it's not anymore. And when is it not anymore? When you've been doing it for a long time, you've been training for decades, you can only get so strong. Like you're not gonna keep going up and away. And in fact, at some point, trying to add weight to the bar, there's more risk than there's reward. You know, if you're lifting a weight where your injury risk goes up and you're like, oh, I gotta add five pounds to that. And the risk just becomes higher. So there's a few different ways to measure strength aside from weight on the bar. There's control, there's stability, there's better range of motion that you have control under. And then for someone like you with your experience, one of my favorite things is just to do new exercises that you're not good at and get better at them. This is one of my favorite things to do. So pick movements that you almost never do or don't do regularly and say, hey, can I get good at this exercise? And there's thousands of exercises to pick from. So there's always one that you're not doing a lot of and see if you can get better at it. Okay, I said both because it's, I would have guessed that someone like you would jump into MAPS Aesthetic because you said you have a tendency to over train. Boom, you jump into MAPS Aesthetic. It's one of the highest volume programs we have. High volume. I think you'd be better off with MAPS metabolic or MAPS strong. I think those two programs would be better for you than MAPS Aesthetic. MAPS Aesthetic is very high volume to give you some context. I wouldn't follow MAPS Aesthetic unless everything was absolutely perfect in my life. And then I probably still would have to modify it by lowering some of the volume. So I don't think that's the right program for you. I think an anabolic or a strong or a symmetry would be better. And then I think you would see more consistent progress. I feel like strong is even a lot. Yeah, I think anabolic is the way to go or symmetry. I think those two programs are better suited for her. And I do love the advice. So even though we're giving a program advice and then we encourage people to follow it as it's laid out, when you've been training for as long as you have, it is very difficult to see these big leaps. So it's a lot of times when I measure, like when I consider, am I getting stronger right now? It's relative to what I've been doing over the last month or two, not necessarily my, or else I'd be depressed all the time if I compared my PR and deadlift, my PR and squat. Like I'm nowhere near any of those right now, but I am stronger today than I was just say three months ago, relative to like my training volume and consistency. So when you think of getting stronger, you don't go like, well, I've actually definitely been stronger than this in this lift. It's like, are you stronger today than you were just two weeks ago? You're getting stronger. Maybe you're not stronger than you've ever been, but you're moving in the right direction. So that's one thing to keep in mind. And then Sal, back to, I'm just gonna pile on Sal's advice of the new exercise. Like this is what has kept me consistent for over 20 years is constantly changing like ways to go after something new.  I'm gonna see how strong I can get in a Turkish getup and just make that. Wow, I never really did a Zercher deadlift or a squat before. Let's see how good I can get at this. And so pick, you know, single leg deadlift. Like how can I get good at this? Like so pick an exercise that, and you will know better than anybody what probably brings value to your physique or your goals that you don't really do and get good at it. Yeah, it's tough.  And I definitely went through that same kind of progression where it was like, well, what else can I do? Like I've maxed out my complete potential with bench and squat and, you know, deadlift. And for me, I really wanted to see if I could pursue like more strength with my bench press, but the limitation was my shoulder. And so what I found my way towards like Indian clubs, I found my way towards like these unconventional tools that worked a lot more on strengthening rotation.  And once I really honed in on that, it was like a whole new world opened up of potential. So I don't know if you've really messed around with tools and things like that, or, you know, really focused on the windmill, focused on, you know, sharpening your movement, your technique, like, you know, all of that in terms of like some of those unconventional moves like that were previously mentioned. But honestly, I think it'll surprise you what that will unlock in terms of then going back into your conventional lifts. Are there any lifts that you don't do?  Like, do you do Turkish getups regularly? I don't know. I know what those are and I have done them and I'm not great at them. Also a lot of single leg stuff. I know in aesthetics there are like single leg, leg presses. And those are probably the hardest thing for me to do.  So that would be something that I would- Symmetry, hundred percent. Yeah, map symmetry is it, though. There you go, right there. Yeah, I mean, it's all, almost all unilateral exercises. And if you've identified that you're not good at that, you're gonna get a lot of progress there. It'll be enlightening for sure. Cool. All right, I think we'll send that over to you. Let's do that. Appreciate it. You got it. Thanks for calling in. No problem. This is the dilemma that advanced lifters get into because at some point you're not gonna hit PRs and trying to chase a PR at some point becomes detrimental. Yeah, it's not like a super linear progression.  And especially when I compare it to the risk, more in contrast to the risk that I'm gonna go through? No, so why am I doing it? And so I've moved my focus to other stuff and I feel much better, so. I mean, I quickly got out of that because the likelihood that I'll ever be as strong and as fit looking as I was in my time of competing because I don't think I'll ever be that neurotic about nutrition, training, volume, and consistency, like I just don't care enough or even want that. So if I try and compare my physique or compare my strength to that period of time, yeah, I'll just be depressed all the time. So instead it's like, hey, and even though you get 20 years and it becomes harder to see massive strength things, there is always massive opportunity because we all will do something more than other things. And there's always, I mean, she pointed out already, single leg, so recently I've talked about how I strained my quad, trying to figure out what was going on. And so that's now I can't be heavy deadlifting and squatting really right now. And so that's, that pissed me off of on this run and consistency right now.  I really haven't addressed unilateral and stability stuff. And dude, I went to do single leg deadlifts with like 30 pound dumbbells, which is like nothing. And my stability was so off, like blew my mind where I just was not that long ago when I was doing stuff where I was jumping up on one leg and doing like 100 pound dumbbells to see how wobbly and, oh, I was just, so, and you're talking about somewhere, I've done all that stuff a million times, but you easily lose that if you neglect it. And so there's always opportunity in your training to shift focus on something else. Looks like a newborn deer trying to walk. That's what it did look like. Our next caller is Ashley from Pennsylvania. Ashley, what's happening? How can we help you? Hey guys, I'm super excited to be chatting with you. I've been listening since 2017 and it's been really cool to see how y'all have grown over time. I came for the fitness info, but have been thrilled to see how you've like evolved over time, especially. I've loved hearing you talk about your class with Dr. Becky at Good Inside because I'm obsessed with her. Oh, cool. And my jaw hit the floor when you said you were doing EMDR because I don't know. Just never thought I'd see that from y'all. It's just been really cool. Is that, do you do that for a living or something or why are you interested in that? No, I did it a couple of years ago for like a car accident that I was in. And I just needed to like get past that to actually be able to even drive again. And then I'm exploring doing it again for some of the same reasons that you're doing it. I'm a mom and I just want to be like the best mom that I can be. So same thing. Awesome, great. All right, thanks. How can we help you? Cool. So I'm trying to decide what level of program is the most appropriate for me. So in certain programs like in Maps Resistance and Maps 15, there are different levels or tracks of the program. So for anybody that doesn't know what I'm talking about in resistance, there's a body weight track, a dumbbell track and a full gym track. And in the body weight and dumbbell track, the exercises and workouts are the same throughout the phases. You just add sets as you progress through. But in the full gym version, workouts are different in each phase. In Maps 15, the normal version, the workouts repeat twice over the course of the week, but they're different every day in advanced. So my preference is to have a different workout every day or over the phases just because I really like to switch it up. But I'm trying to decide if I'm ready for the more advanced version. So just for my specific situation, I started lifting consistently in 2015 and was super into my fitness from 2015 to 2020. I ended up taking most of 2020 off because I was pregnant and because of the pandemic. And then I was consistent for pretty much all of 2021 before taking most of 2022 off because I was pregnant again. So I started working out consistently again since February of this year and I followed the like new mom recommendation. So I did starter and now I'm on phase three of resistance doing the full gym version. I'm planning on doing Maps 15 next and I would prefer to do the advanced version. I also don't have a suspension trainer. So I feel like I'm doing the advanced version. But my concern is I have a lot of other stresses in my life. So I don't wanna overdo it. I have a two and a half year old. I have six month old twins. We aren't sleeping all the way right now. I'm also breastfeeding. I'm not tracking any food. I just try to eat a lot because I'm literally like starving all the time. And then I don't have a super stressful job but I have a semi-stressful job. So I'm just trying to figure out like how can I still see the benefits of doing the advanced version of Maps 15 without overdoing it or should I maybe do something else next instead? You're on point. You know why? Because a lot of people in your position would not be asking this question with a program like Maps 15. They'd be something like, can I do Maps Aesthetic or something like that? You're six months postpartum with twins. Okay, yeah. We're on the same baby schedule, Sal. Yeah, yeah, yeah. No, I know what that, okay. So I think you're fine with Maps 15 and here's what I'm gonna say. I think you should get a suspension trainer and I think you should gauge whether or not you do the suspension-based workout or the barbell-based workout based on the previous night's sleep and how you feel, okay? So some days you could pick the advanced version, do some barbell exercises. Some days you could do the suspension-based workout because I was up four times last night and I'm not feeling very energetic and I'm kind of, you know, whatever, fatigued. Then I would do the suspension version. I think that program would be ideal for you, especially because you've already been working out consistently. I think that'll be totally fine. Yeah, I think it's a great question but I think you already on Maps advanced, 15 advanced is I think gonna be totally fine for you. And then another option if you don't switch the suspension trainer here and there is just to scale back on the intensity.  Baby was up and down all night and didn't get sleep in. So, you know, you still follow the program but just reduce the weight by 50%, you know, just go through the move, go do the movements but just back off the intensity. So you can easily modify it that way based off of the ebb and flow of your sleep schedule and stress levels throughout the week but absolutely think you're ready for Maps 15 advanced. I think you'll be just fine doing that. Ashley, you're breastfeeding the twins? Yeah, so I'm actually, my son has latching issues so I've pumped for him and I breastfeed her. Okay, so that's a lot, so. I do everything. I was just gonna say, that's okay.  I don't think people realize what you're doing. So you run down at a typical evening for you. What time do you go to bed? How many times do you get up and then what time is everybody up? Yeah, so we put the kids down at like basically between seven and eight we switch off. So I'm either doing the twins or my two and a half year old. And then just kind of like chill, sometimes watch something with my husband until like nine. And then I get ready for bed. I pump one more time or like power pump, if you know what that is. I do. Like pump a couple of times. And then my husband feeds the twins a bottle at 10 and I get in bed like right at 10. It varies a lot when they're up and sometimes the two and a half year old gets up occasionally too. Like the night before Mother's Day, my daughter slept all the way until 5 30 and I fed her at 5 30. So I got like a really good shouldn't go sleep. But then sometimes she'll be up at 1 30, 3 30. And I typically only feed her once at night, but we'll be up getting them a few times. And I try to like kick my husband and get him out of bed half the time just because sometimes if I don't go in there, she'll go back to sleep. But sometimes it just doesn't work out like that. And as soon as she peeps, you've said this before Sal with the mom thing, like as soon as anybody peeps, I'm like, what's going on? Yeah, a lot of people don't know this, but mom, especially postpartum, you're heightened for that. And so when you hear the sound, even if they go back to sleep, you've got stress hormones and catecholamines to keep you alert and you can't just go back to sleep. Cause I remember thinking that like, oh, when the baby goes to sleep, go to sleep. And like it's not that easy because you got to get your body to calm down at that point. So that's a lot on the body. So I'll go back to what I said. I think you should alternate and even take days off if you feel like you need them because you are probably redlining right now as it is with minimum workouts. You're probably on a daily basis. You probably feel like, I'm already at the edge with, yeah, so I would be very careful to not overdo it. And I would treat the workouts as recuperative. I wouldn't even try to chase progress, but rather, can I go through the movements? Can I feel good? Can I get good full ranges of motion? Because otherwise you'll probably hurt yourself or you'll start to over-train your body.  But I would definitely err on the side of less than more. So try to do less, not more, because that sleep is such a big factor, especially so consistently, that even the, you could over-train so easily because you're already at the edge. Yeah, do you have any thoughts about sleep? I feel like it's the one thing that you guys would normally be like, sleep more and then you'll feel less stressed, but I feel like I don't have that much control over it. Yeah, that's why you didn't hear that from us with you. Yeah, thanks, I appreciate that. Yeah, no, we recognize that. I mean, it's a different situation. It's a different monster when you have- You're in a season. Two newborns and a two and a half year old. Like we all, we're all parents, so we all recognize that like, yeah, we can sit here and give you advice all day. Hey, get eight hours of sleep, you'll be just fine. It's like, yeah, right. Okay, come on, the likelihood of that is slim to none. So you gotta modify other things. The best advice that I've gotten so far personally is, are you getting out of the house every day on your own and get a little bit of time to yourself? That helps a lot. Yeah, I try to at least take a walk every day, and then I do try to, a lot of times it is just like me on my phone for like 30 minutes in the evening, but even that is something. But like leaving the house and interacting with other adults, that makes a big difference for moms. Yeah. Okay, because it feels very lonely.  So some of the advice we got was like, get out of the house, go interact with other adults, even if you're just walking around Target or going to the mall or whatever. Do that, try and do that a little bit every day. Some supplements can help. Ashwagandha is supposedly safe during breastfeeding. It helps the body deal with stress. Because you're nursing, I'm gonna tell you to do your own research and see if that's something that you can take. But that's something that we've used. And then just being very easy on yourself. Just being very easy on yourself because you're running that red line right now. Your stress hormones are high just to keep you functioning at the moment. So pushing those even higher is not gonna be beneficial. I would try and do your best to prioritize time for you and your husband to like, like when the kids go down, so maybe when you would normally be on your phone or maybe you guys would watch a show of just having like 30 minutes to an hour of like just you and the two of you talking. And whether you sparked that with a table conversation game or whatever, I found that for Katrina, just me able to hear where she's at, what she's going through, how her day was that just that conversation of keeping us as a strong tight unit and conversing on a regular basis. Because I do know how easily you can be like, divide and conquer, you know what I'm saying? Like you guys- How come you don't see each other?  We're not man on man anymore. Yeah, it's not man on man anymore. And you can really easily get into this like, all you talk about is, hey, did you get the milk ready? And oh, did we go to get this? And so it becomes versus just, how are you doing, honey? And how's your day? And I'm talking about our relationship. And when you talk about trying to manage stress and things like that, I really think that there's tremendous value in that.  It was like, let's go together. And we would get a good hour talk like that. I found a lot of value in that. So if you don't already prioritize that, I think there's a lot of value in that too for managing stress. Yeah, yeah, that makes sense. And then obviously you said, you know, the next six months I'm still kind of gonna be in this air flight survival mode. I was planning on doing symmetry next. Do you think that that's okay? Or do you think I should do something different after? Sorry, I'm doing 15 and then I'm gonna do something else. I was thinking symmetry would be great. I would wait till you're done breastfeeding. So how long do you plan on doing that? I'm hoping to make it to a year, but we'll see. Yeah, a lot of things change when you stop breastfeeding because your hormones a little different while you're breastfeeding too. So in my experience training women postpartum, they would stop breastfeeding and then their body would start reacting like it used to type of deals. Part of that is they probably got more sleep and the other part of it is the hormone changes. So I would wait and right now your goal with exercise is gonna be recuperative, maintenance, keep myself healthy. Once you get past that kind of hump of what's going on, then it's okay, now how can I progress? And then at that point map symmetry would be great. Do you have that by the way? I do, I have like all everything, I have everything except for anabolic advanced basically. I'm pretty far out from doing that. Are you in the forum? I don't Facebook. Okay, oh, you don't Facebook. That's healthy too. I use the Facebook and then all the old people that I know got on it and I'm done out there now. Well, if you don't mind Facebooking, I don't know, I don't know you could, it was a verb. If you don't mind Facebooking again, we'll put you in the forum, we can send you a link to it. Yeah, that or let me give her the free program, the new program. Oh, it's a surprise, we can say it, huh? Yeah, we can talk about it on this one, right? Yeah, so we have an, it's an all bands program. So it's like. Oh, okay. Which I think could actually compliment where you're kind of at and where you'll be in the next year or so. So we'll have Doug hook you up with that. Awesome, that sounds great. All right, cool. Thanks for calling in, Ashley. Thanks so much, I really appreciate you guys. You got it. Yeah, it's funny. I have an infant and a two year old and then I hear twins and a two and a half year old. Oh my God, that's a, yeah, that's a zoo at home. But I mean, at that point, your workouts are not, you're not trying to progress as much as you are trying to keep yourself healthy. That's really it. Cause if you keep, if you push it, you're already pushing it. Everything's pushing it. Yeah, you gotta take into account your environment and what you can really accomplish. And yeah, for the most part, it's really just staying healthy and like being energetic. That's like the two biggest things. Yeah, I can't help but think, when we talk about health, we talk about it as total health, right? There's so many other parts of it. It's not always just like the physical aspect. And so if you accept that, this is where I'm not gonna be in my most physical prime. So it's more like what you said, it's like treat your workouts as more recovery and kind of maintaining and just being healthy as far as movement's concerned. And then honestly trying to prioritize other parts of that. That's why I kind of with a direction with the relationship. Cause I know when you get, I mean, I don't know from a personal experience what it's like to have three kids. Can only imagine, but I know what it was like just playing defense with one, how easily you can get separated from your partner. Like two ships passing in the night. Yeah, it becomes more, you know, and there's nothing like the two good partners tend to work like that. Hey, now we're on a team. This is a hard time in our life. Let's conquer that.  When was the last time that we talked about our personal needs or the things that we are happy within our relationship or we're working on? And so, I mean, that's a part of health. And doing that, I think we'll bleed into the other pursuits too. Our next caller is Caitlin from Canada. Hi Caitlin, how can we help you? I have a question and I'll read it to you. I wanted to say thank you first. I'm very excited to be here. Thank you. So I'll read you my question and if you want to ask more questions, you're welcome to. So my question is what should I be doing for warmups, cool downs, et cetera? I feel like my warmups take a very long time, like 20, 25 minutes and I hate doing them, mostly because it's kind of painful, if I'm going to be honest. And I tried Maps Prime Pro because like my boyfriend ran me through a session because I was debating if I was going to buy that or the Maps 15 but I was just wondering would that substitute my workout or would that be a warmup? And then what should I be doing to activate my glutes before lifting and running as like a warmup, I guess. Okay, so there's more to this. We got to talk about the running and the knee pain and stuff too. Yeah, I see that. Okay, so Prime Pro, those mobility movements or those connecting movements, you just do them on throughout the day. You don't have to do them as a workout. You can do them in a workout but I would practice one or two of your favorite ones just throughout the day. You know, when you have a minute, you just get down on the floor, do a couple of them, come back up. As far as a warmup is concerned. By the way, I'm sorry to interrupt you but on that point for what I see in your question, what you like to do and so that 90, 90 and combat stretch is going to be the two things. Those are probably the two things. That would be like mandatory I would make you do. Yeah, okay. Which are probably difficult. Yeah. Yes. Yeah, a good, you know, a decent warmup shouldn't take more than 10 to 15 minutes. So you can use Maps Prime and Maps, if you don't have that, I'll send that to you. That one is designed specifically for a warmup. Prime Pro is more correctional exercise you do on off days or throughout the day. You can also use Prime Pro as a warmup by using some of the correctional exercises or movements that work for you but 10 to 15 minutes should be plenty. As far as activating your glutes is concerned, any exercise that lets you feel the glutes but not exhaust them is a great way to activate. Okay, but it gets more specific depending on the individual but a good general answer would be like. Floor bridges. Floor bridges. And you're not trying to exhaust them. You just want to feel them.  Yes, okay. And that's probably, I thought that might be related to why my hips, I was having a hard time with my hips and my knees was because my glutes weren't activated when I was lifting and running. So yeah. It's probably more to do with your ankles. Ankle, okay. Usually it has to do with ankles. When you squat down, do you have trouble squatting? For depth. Like with a good depth? Yes, I do.  Okay, so come up off my toes. Not that I want you to do that. That's just the sign that tells you that it's your ankles. Oh, okay. Yeah, okay. So if you practice a squat, you're like, ooh, it's hard to go down.  Then it's your ankles. Then work on ankle mobility. And it's usually ankle mobility. That's the issue. I honestly think that's why I said the 90-90 and the combat stretch. Live in those. Like that should be the way you start every workout routine.  If you're at home and you're watching Netflix, get down and do it on the floor, like make that some, those. And this is how like, like that doesn't mean that there might be other things that you should be also doing or that could help you.  I hear that, right? And I too don't like that. So I like to pick one or two things that I know is going to make an impact on that client and just drill that home. And instead of it becoming this daunting 20 plus minute warm-up, it's these frequent all the time, one or two minutes, just get down. One or two minutes, get down, do combat stretch. That's it. Be done with it. Go about your day. And then get down again and do 90-90 just for two minutes and be done with it. And just do it frequently, shorter, all the time. And you'll see tremendous benefit from that. Yeah, the only other one, I know combat stretch can be difficult, especially if you have like extreme ankle problems or it's talking to you quite a bit. Like, I don't know what we call it in one of our programs, but it's like an inchworm, right? So you're on your hands and your feet and you're trying to pike your hips up as high as possible. The intention there is to really drive your heel to the ground, which is going to be very, very difficult for you. But if you isolate that too, you can go and progress it. So you kind of place more pressure on one foot versus the other and really just focus on like, you know, that specific movement to then also get that connectivity going on your posterior chain, get your hamstrings involved in your glutes. And that's just another great one to throw in there. I think we call it hand walkouts in the program. Or is it the world's greatest? Yeah, it's like in place basically, but yeah, hand walkout, inchworm, look for that. Okay, perfect, thank you. And how long do you typically hold those exercises for like about a minute, would you say? What do you mean, hold the position? No, for a minute. Yeah, like a 90, 90. Oh, no. So five second range. Five second, five seconds. Oh, okay. Yeah, yeah. You get in it and you fire the muscles, connect, get into the position. Just hold, squeeze everything for five seconds, then rest and then rest. It should be difficult because you're squeezing intentionally so it's not like a passive stretch at all. If you go to primeprowebinar.com, I did a free one hour webinar. Oh yeah, he coaches you all the way through. And I coach people through combat stretch and 90, 90 in there. So you can literally see exactly how I'd want you to do it. And so, yeah. And I think that's the first two exercises I actually teach on there. So download that, you just gotta, I think you gotta put your email in and then we email it to you instantly right after that. So go on there, watch how I coach it and then that's how I want you to do it. Perfect, thank you so much. That's awesome. You got it, Caitlin. Thank you. Have a good day guys. Thank you. Bye. Yeah, good questions. Sounds like a lot of the questions we get with people who are just kind of getting into it and figuring out how they should get their body set up.  If something hurts, then that's where the issue's coming from. But oftentimes that's not the case. Your knee and your hip pain, oftentimes is not coming from problems with the hip and knee, but rather the ankles. It's one of the reasons why when we get people that get pride. So Prime Pro, like you said, is more correctional. So the idea of Prime Pro was that if somebody has chronic pain that they're dealing with somewhere in their body, that program is designed to help you get to the root cause of that. Because many times, if it's not an acute injury, it's chronic pain over time. It's somewhat of a mobility issue somewhere, a lack of mobility in one of the major joints. And so we address all the major joints and teach you how to test it on how good it is as far as the mobility range of motion. And then we teach you exercises to improve that. And the one that we always get is, how come there's nothing for the knee? But you're not gonna do any mobility drill specifically. So affected by ankle and hip. That's right. So if you have knee issues, it's 99% of the time, it's ankle or hip related. So unless you have, again, some sort of acute injury or something going on where you've worn down bone on bone and that's why you don't. Yeah, and a real quick, just quick and dirty assessment is those three points of contact. So if you have your big toe, your pinky toe, and then basically the tongue of your shoe, that focus in terms of when your heels raise, when you're walking versus if I can get my heel all the way to the ground, just that quick. If I could just focus on what my body's doing and my feet in terms of grounding myself, that's gonna go a long way. Yeah, look, check this out. If you wanna follow some of our programs, but you wanna start small, go to Mind Pump Media on Instagram, check this out. For under $5 a month, you get workouts updated every single week. There's a maps workouts. Maps workouts under $5 a month. It's Mind Pump Media on Instagram. Also, if you wanna follow us on Instagram, Justin is at Mind Pump, Justin. I'm at Mind Pump to Stefano, and Adam is at Mind Pump at him. Today, we're gonna teach you everything you need to know to build a strong, well-developed chest. When I think of weak points and areas that I struggled with developing for a really long time, chest was up there with the work. Yeah, it was for me, it was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body. I think it's one of the most challenging muscles to develop for most people because the form and technique.