You know, we get a lot of questions about supplementation. I mean, we get asked questions all the time about muscle building and fat loss supplements and what's better for this or how much should I take of that? And the truth is before I would even explore, you know, ergogenic supplements like that, I would first look into balancing out what my body needs, no matter what my goal is. Whether your goal is to build muscle or burn body fat or just longevity and health, any, any one of those before I go take a performance type of supplement, I would much rather go get tested and find out where do I have potential deficiencies and supplement what my body needs. And I think you'll get, I think you can make the case that you'll get as as much or more benefits by balancing out what your body needs versus slapping on some perform way better when you're healthier, right, and that's your baseline. So if you can bring up your baseline to a healthier homeostasis, you know, now you add on performance on top of a healthier baseline, it's like the potential is even more great. Boom, it's mind pump time. Here's the giveaway for today's episode maps aesthetic. This is the bodybuilder inspired maps program and you can get it for free, but you got to do this, leave a comment below on the first 24 hours that we drop this episode, subscribe to this amazing channel and turn on notifications. If you do all of those things and we like your comment, we'll notify you in the comment section and say, Hey, guess what? You win this program for free. Also, we got a sale going on right now, all month long, the shredded summer maps bundle is on sale 50% off that bundle has maps aesthetic maps hit maps prime and the intuitive nutrition guide. Also, if you just want one maps program maps hit is on sale 50% off high intensity interval training done right. You don't lose muscle, your burn body fat. In fact, you may build some muscle because we wrote it and we know what we're doing that program again 50% off. So if you're interested, go to maps fitness products.com and then use the code June 50 for the 50% off discount. All right, here comes the show. All right, look, check this out. If you're not getting results, if you feel crappy, you're trying to wonder what's going on. Stop guessing, test, test yourself, blood test, get tests with your hair, find out what the root causes so you can solve some of these issues. Objective data. Yes. You know, I see so many P I do this, I'm also guilty of this as well, where I'm like, I think it's this, I think it's that, and you throw different things at yourself and never really figure out what the hell is going on.  And it's like, I know exactly what to do now to make myself feel better. It's right here. It's all empowering. I mean, it's, it's, you're educating yourself about how, you know, the root of a lot of symptoms that you may be experiencing, you can get to that point if you do the work of like actually, you know, taking those steps to take those tests and sift through all that data. Also on the hormonal level too. Oh, right. So I remember when I first met Katrina, I thought this was really interesting that her, her mom had made all their kids before they turned 30 years old, uh, get all their hormones tested. That was their baseline. Yes. And I thought that was really, and at that time, I get didn't make that much sense to me. I'm like, why you guys are all healthy or fine. Like, and you would think I would know better as a trainer and stuff. Um, but now my, all my experience with HRT and obviously getting tested on a very regular basis. Now I get it, right? And I remember when I first talked to the first hormone therapist and they're telling me like, you know, everyone's so, so different, right? There's a huge range when it comes to what's considered healthier or unhealthy. And so, you know, if you're used to running in the, you know, if you're in your whole 20s growing up and maybe even early 30s, you are in the higher range of what we can, it would be the healthy range, right? And that gets cut in half, but you're still considered in the, you know, healthy range or in range. Yeah. In a range, you're not un, you're not considered unhealthy, but you might be getting a lot of the other symptoms from like low testosterone, for example, and it may be because your testosterone levels have been cut in half. And for you, you can feel the difference of what cut in half feels like, but a regular general practitioner will not see that as a red flag.  They won't see that as like, you know, dangerously low and they'll just disregard it and move on. So getting your hormones tested when you're young and you feel healthy, which is not what you think to do because you're young and healthy. So you don't think to do this. No, they're wrong with me. Yeah. I think it's really smart. Uh, I thought that was really good advice that she had her kids do that. So they have a baseline as they age, they get into 35, 40 and 50 now, some of her kids, you know, can now go back and be like, this is what when I felt most optimal, and this is what is normal for me and then have somebody help balance it out. I mean, completely, you know, um, this even goes to like tracking your food or, uh, doing an elimination diet, like you're trying to figure out and guess why your digestion is off or you're trying to figure out why am I not losing body fat, you know, and you're kind of guessing along the way, like having objective data, because when we guess we're often wrong. We have a lot of our own subjective opinions and, you know, you could feel, you could feel like crap because you have this particular nutrient deficiency and this nutrient deficiency or one or the other, and you think it's one, but it's not, or you can feel like crap because you have too much of a nutrient like vitamin D is a good example, right? Vitamin D is often talked about as being something that people are often low in and let's say you have too much vitamin D and you're kind of feeling crappy and you think, oh, most people are low in vitamin D. I need to supplement with it. You could be causing a dangerous situation, you know, people did this with calcium. I remember in the nineties, um, you know, when it was like this big push to take calcium because of osteoporosis. By the way, that doesn't help unless you have a calcium deficiency, it's not going to build any stronger bones, especially if you're not telling your body to build stronger bones. But nonetheless, lots of people in particular women supplemented with calcium as a result, they had calcium levels that were too high, many people and you got calcium deposits that caused heart issues, so actually made their health much worse. And the cool thing is you could get all this testing. For example, if you get the hormone, a hormone panel done, it's relatively inexpensive to do a hormone panel, have a doctor who's an expert at this, look at it. And what you do is you connect it to your energy, your symptoms, your lifestyle, and then you can see, okay, maybe things aren't at a range, but let's see what I can change with my lifestyle and what moves up and what moves down, or maybe, and this is really cool, you get the reading back and you go, oh my God, like that's doesn't look right. If I just solve that issue right there, I'm going to feel so much better. Same thing with blood tests and the hair tests, like the ones that we did, um, you know, stool samples, for example, you can tell you quite a bit about your, about your gut, like all of these objective tests can tell you, and I can't tell you everything, but when you combine those with your subjective experience, you have a roadmap. Otherwise, it's a lot of, you know, kind of guessing and trial and error. Not only that, I'm glad you went this way with a fitness tip because you know, we get a lot of questions about, uh, supplementation. Right. I think I just sent you guys one that a bunch of people sent me over or sell on the HMB, we brought that up. And of course we talk about creatine, we get people asking about fat loss stuff, there's the ectosterone and what are the other ones that people, I mean, we get asked questions all the time about muscle building and fat loss supplements and what's better for this or how much should I take of that. And the truth is before I would even explore, you know, ergogenic supplements like that, I would first look into balancing out what my body needs, no matter what my goal is, whether your goal is to build muscle or burn body fat or just longevity and health, any, any one of those before I go take a performance type of supplement, I would much rather go get tested and find out where do I have potential deficiencies and supplement what my body needs. And I think you'll get I think you can make the case that you'll get as as much or more benefits by balancing out what your body needs versus slapping on some perform way better when you're healthier. Right. And that's your baseline. So if you can bring up your baseline to a healthier homeostasis, you know, now you add on performance on top of a healthier baseline, it's like the potential is even more great. Yeah, let me give you guys another example. Right. If certain B vitamins are too low, one of the symptoms could be neurological effects, neuropathy, like pain in your extremities, tingling, you can get like these kind of strange or neurological effects. The side effect of B vitamins being way too high, let's say you mega dose, this wouldn't happen with eating food, but let's say you you take B vitamins a lot and you take too many of them side effects of that neuropathy, neurological issues. I had a family member this happened to she was experiencing these strange kind of neurological issues, couldn't figure out what was going on, was going online researching and she's like, I need more B vitamins. So she upped her B vitamin intake and kept doing this for like a year where she was freaking out, thought maybe she had MS or whatever. Anyway, when finally got tested and they're like, you need to stop supplementing with these B vitamins, you're mega dosing and that's probably what's causing the issue. She stopped supplementing. All went away and it went away, but but she suffered for a year doing the exact opposite of what she thought she was supposed to do. So and this testing isn't that bad. I mean, for hundreds of dollars, you could get these objective measures and then have targeted like very targeted advice that could make a profound impact on how you feel like, like Adam, we found out your magnesium was low. Yeah. Okay, makes a big difference for your supplement. Oh, that's that's OK. I would make the case that supplementing with magnesium is helping me build more muscle than any creatine or performance supplement I've ever taken my life because of what how much of an impact it's made on my sleep because when I take that supplement, my night's rest is night and day difference versus when I wasn't taking any magnesium whatsoever. And we we've all been talking about how important sleep is forever on this podcast for performance in the gym and recovery. So if if that's being disrupted and I'm getting by, I still built muscle even when I wasn't taking it, sure, I was fine. But now when I look at like how much better I feel when when I'm taking that, that's what I mean by I think supplementing for what you need. I think has so much more of a compounding effect on whatever your pursuit is than taking this specific supplement that you heard is supposed to help you burn more body fat or it's supposed to help you build muscle. Yeah, another example would be let's say you feel kind of weak and shaky. You have like kind of poor concentration and you read. Oh, Ashwagandha, that's a great adaptogen that helps people feel better. It helps them with stress improve strength, boost testosterone, all true. So let me start supplementing with it, but you don't know because you didn't do in testing that the reason why you were feeling crappy was because you were producing too much thyroid. You had hyperthyroidism. You know what you don't want to take when you're hyperthyroid? Ashwagandha, it could potentially make it worse. So these are just examples that we're giving that it's really important that you go and you get that testing and then you can really because look when it comes to workouts, I'm going to tell you something right now, I can design a good general workout. We obviously have. We've got maps, programs, lots of people like them. We've made so many of them so that there's a variety of programs that hopefully can suit most people. But does that even come close to a program that we could create when we meet an individual, train them, assess them, see how their body responds, change the workout on the fly based on how they feel. Take inventory of all their variables like yes. And on the training end of it too, we're talking about testing and being objective. Like that's another reason why we were so passionate about creating like a test to go through in a protocol to see how much form and function and abilities you have going into this process or what you've done so far and like how we can objectively kind of measure where you are in terms of your range of motion, your control and stability. And so like that's always been an important factor for me and was always something I would bring up within anybody's training program after a month, after three months, after something it's we've got to come back and take a look and objectively see where we've had success, where maybe we need to really like focus in on and improve. And so, you know, you just have to look at that as like we're not just winging it here. We always have to take time to come back and reassess. Yeah, yeah, completely. And you know, I know that the hold back for a lot of people on this is a, where do I go? My general practitioner, I bring this up and they're like, now you're fine. B, cost. C, going to the lab, doing the testing. I get all that. So, and we've talked about this before, but what we did is we want what we try to do is we try to lower the barrier so much so that people have more and more people have access to this kind of stuff. So what we have is we created two free forums on Facebook. One is for holistic health. It's called MP Holistic Health and it's run by Dr. Stephen Cabral's team. So there's some of the best in the industry when it comes to functional health and literally they'll go on there and do live Q and A's. They'll present different topics. You can ask questions and it's totally free. So and this kind of access is like you can't get anywhere. Sometimes you can't get this and pay for it.  That's all about hormones, hormone replacement therapy and testing for that. Also free. So if you're like, man, I don't know who would I go to? What do I do to ask questions? I don't know if I'll go there. It's totally free. And then hopefully that'll direct you in the right way or answer questions for you that you normally wouldn't get. It's such a valuable resource. I mean, as a trainer, you get into a position where you're doing everything right. Like the the workouts are going well, the nutrition is going well, but there's just something still that you haven't been able to unlock in terms of potential. And a lot of times, you know, it's in the hormone direction. It's in, you know, some of the deficiencies that you haven't really discovered within the testing part of it that you need to do. Well, this was inspired last year when, you know, every year we try and get outside of the business, right, or get away from the studio and work outside the business and really talk about big picture stuff. It's something we always try and do every year is to evaluate our community and what we're doing in ways that we can add more value to the business. Of course, it's important that we're thinking about scaling. And yes, it's important that we think about making money and other aspects that are important to growing a business. But also, how can we already give back more to the community that we already have? And that was this. I mean, partnering up with Dr. Cabral and partnering up with Regenerative, to me, I think, covers some of the most broad questions that we get around those topics. And instead of us always trying to answer is seeking out. We always talk about this on the podcast about being mavens, right? We pride ourselves and we try and teach other coaches to be like this. Like, yeah, you know, we have enough experience and knowledge to probably answer a lot of these questions. But why? When we could seek out some of the best in the space that can be there for you and then partner up with them to be able to provide a service that you guys don't even have to pay for. Well, look, this is what I did as a trainer. So one of the most valuable things I did as a trainer that, and I didn't even go to it from a build my business perspective. I just had clients that were with me for years and years and years. And I wanted to be better at being their coach, right? Being their fitness coach. And so what I did is I developed these relationships with experts in health and wellness in areas that I did not have expertise. And so I had, I did have a hormone doctor that I, a local one that I would refer to. I did have functional medicine practitioners I referred to. I also had movement specialists like a physical therapist at a chiropractor, acupuncture, all that stuff. So when my clients would come to me and there was an issue that we couldn't solve through exercise and nutrition, through my expertise. And it was stubborn. Like, man, you know, your shoulder pain, it got better, but it's still there. Your movement looks good. It's hard for me to figure this out. You know what? I have a friend who's a movement specialist. They know more than I do about this kind of stuff. Let me send you them. Or, you know, your energy still is low. You're getting good sleep. We cut out caffeine. We're, you know, we're eating right.  Let's see what's going on there.  And I would send them to these people and the value was massive because we would figure it out. And then they come to me like, oh my God, Sal, I'm so happy you sent me to Sohn. So it looks like my testosterone is low or it looks like my, you know, my growth hormone might be off or I have this food intolerance that I didn't identify before. So it made a huge difference. So basically, these forums are basically an extension of that. We can't personal train everybody who listens to the show, obviously. But it's an extension of kind of what we did. I know you guys did the same thing. You guys had your connections as well. Well, and along those lines, okay, you've heard me on the podcast before, right?       If you are a personal trainer and you call into this podcast or you ask me a question in my DM or the forum. You gotta go easy on them. And you should have them. Shame them. And if you are not, hey, this is free.  It's tough love.  Can we talk about that? Didn't we get a message back? We did actually. I sent it to Doug. I'll have Doug read it after this because she did respond after I responded to the people that were saying things to me about giving her a hard time. To mean or whatever.   So we'll try to send a second. Oh, no. But this is my next thing that you're gonna hear me.  I would kill to have access to those two forums and Prime and Prime Pro as a coaching trainer. That will separate you from so many coaches by having access. And I understand- You will find you in your home. I understand the Prime and Prime role because I know it costs money. Everybody wants everything to be free. Well, these forums are free, okay? It's coming out of our pocket to have this partnership and to work this out.  So that episode, so for people to know, young lady calls in, she's a college student trainer and asking us questions we're helping because we do those live- She's been listening for years. Listening for years. And Adam's like, so do you have Maps Prime or Prime Pro? And she's like, no, I don't. And then he just goes off on her because he's like, what are you doing? That's what you need. If you're a trained people, he's listening for years.  The customer service team called me like, what did you say on this podcast? Yeah, that's a little angry. But she messaged us back and she said, she was appreciative. She said, you roasted me, but I needed it. Thank you so much. Well, read it. What does it say, Doug? Can you read it from there? Yeah, Adam, I'm the trainer. You roasted on the podcast for not having any Maps programs. On summer break away from work now, so I've been diving into Maps Prime Pro and performance and I'm loving the content and can't wait to use them on some of my clients when I get back. Was catching up on the podcast and just listened to a guy say he bought the programs because he was scared. You'd give him heat for not having any which was actually hilarious. Glad I was able to take one for the team so other PTs won't make the same mistake. Thanks so much for the programs and the tough love builds character. Love her even more. I did, I went back and forth with her afterwards. All the rest is fake news.  Okay, it does come from a place of love. I know of course the sensitive people because it was like, of course it turned into you don't know her situation and money and this and that. We gave them to her for free. I know, that was the other thing too. It was like, come on, it's not about the money for me, it's the point I'm trying to make. It's a very small investment for coaches and trainers and I can't stress enough how valuable it is. I'm not saying that just because it puts freaking $10 in my pocket. You have two options with people.  You have zero filter. That's what we love about him. However, however, you know what he's thinking. You're never guessing. Are you real? Is he fake right now? You know what he's doing. There's no reading between the lines. Yeah. No softness here. Do you guys agree or disagree? Prime, Prime Pro, and now maybe these forums. Oh, can I tell you, dude? Maybe the foremost valuable thing is a coach or trainer. If I was a trainer, if I had these resources when I was a trainer back in the day, are you kidding me? Like I said. We didn't have any of this stuff. I was always trying to troubleshoot and then what you would do is go ask your other trainer buddies if they knew somebody or anybody. Just trying to find the right person took forever. And when I finally find them, I wanted to keep them to myself. Because it was like, oh, do you know that's not a good one. It was, I didn't really do this effectively until it took me 10 years into my career. Because I would meet one functional medicine practitioner and then I'd send them a person and then I'd talk to them back and I'm like, oh, they don't really want to work with me or this isn't really, they're not really working really well or not jiving. It was like trial and error. It took me a long, it took me 10 freaking years to develop my network. And then when I did, it was of course very valuable, but I wish I had a resource like this as a trainer. Well, you remember as a trainer too, you would get these, I mean, we just had a call recently of something that was a PCOS, right? That we just came, that I'd never trained anybody without. Here, I'm 20 years deep into this space and I'd never trained anybody with that. Ironically, right after that question had came in, Sal answered it because he had experience in that. Ironically, Doug pulls up the MP Holistic Health Forum and one of the first questions that are in there, asking Dr. Cabral is about PCOS. So it's like, I mean, I'm still using Cabral and Regenerative to reference because I don't have all the answers for that stuff. So they're my go-to. Well, there was a point. So when we first did the Hormone Forum, lots of people went in and were asking questions.   False, that's not true.  It's not like all of a sudden now you do it once and now you're on for the rest of your life and then Dr. Todd explained to me the whole process. I was like, okay, that makes perfect sense, which by the way, this is different than when you hear bodybuilders say, I have to go on TRT because of the anabolic steroids that I've used. The doses are very different. So some people are like, no, that's not true. I know a guy who took steroids and then in his 20s and no, no, no, they weren't using replacement levels. They were using- Well, the other thing I didn't know either that I learned with them too was that I could still get pregnant taking, because when I, when we were- You get pregnant? Huh? Well, you know what I mean? Well, it is 20, 20 years. We, yeah, we isn't, yes. That's not what I meant by that. You meant your wife. You meant your Truda? Yes. You say we, we get pregnant, right? Right, so it's a team effort, right? So I thought- You give the full part. I thought because of all my steroid use in competing and then I came off of it because I was trying to get pregnant. And they were the ones that told me like, oh no, you can, we can put you on replacement and still, you can still absolutely. We'll just run HCG with it. I didn't know you'd do that. So my knowledge of HCG usage was post cycle. Yeah. So I would use HCG after a post cycle of running, running antibiotics to get, try and get my natural hormone levels back up. But you, I didn't know you could run it in conjunction with a, with an actual therapy dose. You know that they have- And so I mean, and I just had, I told, you know, my story recently of the, you know, my sperm came back and I have super sperm in case you're wondering. Oh, wow. Oh, this is good, huh? It was a good count. I don't know if we high five right now. Is that what we did? I don't want to touch those hands. I don't want to touch them. Hey, we made a case for you. We made a case for you.  Wait, do they give you like a, like, cause I know you're competitive. Is there like a scale? Like, where do I rake? Or is it just like you're good? I'll ask. I want to know. I think it's, I think it's just the, just, I mean, I think it's like, like volume, speed of your guys, like all those things. Number. Yeah, like I checked the box. Motility and whatever. I checked all the boxes. So I was good. Now I don't, what I don't know is like, if they, I'll ask, cause I have no. How do I compare? Yeah, yeah, yeah. Do you have a, do you have a Justin Andrews in my file? You know, for a, for a 65 year old man, you would be in the upper 10% No, no. What? No, no, I don't know. But I mean, I was good, right? So now we have Katrina. Now, did you guys know this with HCG? So here's some more stuff that I learned about it.  However, many hormone therapy facilities won't conjunct, won't put you on HCG at the same time because they think, what's the difference? I know that our place often recommends that you also take HCG because, because your body stops making testosterone it also makes all stops making all these other upstream hormones like DHEA. It could stop producing that. It could stop making pregnant alone. Taking HCG makes everything more balanced along with your testosterone. So when you talk to men who go on testosterone replacement therapy and take a little HCG, they feel so much better. And it's because of that. Interesting, right? It's super interesting. And I hope I'm explaining it right. If I'm not. To the forum. Yeah, the forum. That's why we have cross check us there for sure. But yeah, really interesting, right? Yeah, no, it was super. Because I, okay, I remember hearing about this way back when, on like the body, but back then that's where my steroid knowledge came from, the steroid Bible and then bodybuilding. Oh, Dan Duquesne's book. Yeah, yeah, bodybuilding. Which by the way is phenomenal. I mean, it got me to where I was at, but back then there were people that were experimenting with HCG at the same time. And actually I remember reading in the forums and a lot of those people got criticized.  Waste of time. Yeah, we were saying it was a waste of money, waste of time, and a lot of that. The limits of bro science. Yeah, I mean that is. It's a great example of that.  You gotta be careful with that bro science advice, especially in that because they're comicalz-y with some of the stuff. We brought this up yesterday. I don't think I've ever talked about this on the show. There's a compound, and I'm almost like, should I bring this up?  Yeah, be responsible for that thought. This is literally the stupidest thing you could possibly do. But anyway, there's a chemical that is, I believe it's used in the process of making dynamite, okay? So it's a chemical called DNP. I don't know what the full name of it is. Dynamite.  And apparently- Like a pound a day. Like a pound of body fat. Okay, now here's a deal. That's scary. Here's a deal.  It's actually one of the most dangerous things you take a day. Okay, I actually- It's like it incinerates you from the inside. Bro, it's actually still very popular in the bodybuilding world. That's crazy. And I have friends that have taken it.  Well, I have friends that have taken everything, right? That have like, they're just a walking chemistry set. They've tried everything out before.  They said it feels scary.   I mean, I've told, I think I shared a long time when we go on the podcast when the first time that I tried Climbuterol. And that was- Which is like a baby Flintstone compared. And I took a little bit too much. Like I read the milligram thing on there on the- You didn't carry the one or something like that? Oh no. Yeah, so, and it was scary. I mean, the whole day I felt my heart was racing. All, and I took it early in the morning. And I mean, even later that night I was still, it took like a whole like 24, 48 hours to actually feel it kind of wear off. So I read more about DMP. Apparently it's so powerful that you'll burn muscle too.  So this is what happened with my experience with Climbuterol. I leaned out so hard, so fast.  I lost muscle too. Like a significant amount. Because it was just- That's wild. It sped my mentality. Now, mind you, it was also the first time I'd ever cut really hard for a show. I also- You just threw everything in the kitchen. Yeah, I did all those things. And it just, I mean, complete. I mean, I was shredded, but I also lost a lot of muscle and it was definitely scary in the last time I had it. That's so wild. You know what's funny is when you look at the lifespan, not bodybuilders post-1970s, because then they started getting crazier post-1980s, but if you look at bodybuilders of the 60s and 70s, they all lived till they're like mid-70s, mid-80s, decent health until they finally passed away. And what it is, because I look at that and I go, well, I know they abuse steroids. They didn't, not like they do, they did in the 80s, definitely not in the 90s and it was just mainly testosterone, right? Well, they took Diana Ball and Deca and all this other stuff. But what it was is because they also worked out and they stayed lean. So it's like they did all this stuff that was bad, but then they also did all these other things. So they have like a, their lifespan matches the average American. You know what I mean? I really feel like, you know, again, like everything else, like a pendulum swings, right? I think that will come back because I think the 90s to early 2000s were really pushing the limits. Crazy. And I mean, even, and I'm guilty of that, being a young 20 year old, not knowing any better doing stuff. And something that I have learned during my, my journey of using antibiotics is less is more sometimes, but not most of the time. Like it takes very little amount for me to feel really good and see great results from it and not have side effects. It's when you start pushing those boundaries that the side effects get worse. I didn't see as much results from it. I think, and I remember seeing that in the community when I was, when I was competing, just everybody was trying the thing, this is to burn, this is to build, this is to recover, and you're just stacking all this stuff. Yeah, just adding, adding, adding. It's like, no man, it's crazy. Just a little bit of this, and that's enough to keep those hormone levels optimal for building muscle and you'll be blown away which it will do to you. So I think the education around it is getting better. Well, it's an extreme sport. So I wouldn't expect them to go the health route anyway. Well, speaking of recovery, so you guys know that like you've partnered up with 49ers in all that and they have this incredible like recovery gym and everything for them with all the panels and stuff. I guess they partnered up too with Under Armour and so all of their Under Armour athletes and everything are, you know, set up with Jews and have been raving about their success. Now, how are they using the red light therapy like post training and practice? Post training, yeah, mainly for recovery purposes like on top of everything else with the norm attack like boots and you know, all that stuff. So, you know what's interesting about recovery tools is oftentimes recovery tools, they help with recovery because they blunt inflammation which can help with recovery but also can potentially blunt the muscle building recover the repair process because inflammation is a good signal. Red light therapy is different. Red light therapy modulates inflammation so it doesn't block it, but it will modulate it so that it's good. But what it does is it goes to the mitochondria of cells and it makes them operate faster and more efficiently and better, meaning you produce more ATP, which is muscle energy. That's what you get from when you supplement creatine, meaning you're gonna get better protein synthesis. So it helps with recovery but it doesn't blunt the muscle building signal. In fact, if anything, it raises it a little bit. So it's this really interesting muscle building recovery tool. Now the problem in the past with red light therapy is it was out of reach for the consumer. Commercial models, you had cost you $15,000 to go to a salon and they would do it for your face or something like that. You have to use it regularly. So really the only way to make it efficacious is to have one in your home but then they were out of range and then now enter Juve. Obviously you can get a panel for way less than that, use it daily and then you get good results. How do you guys want me to put it at the Utah house? So I've got calls actually this week to do that and one of the things, so originally this was my idea and I've actually just funny what you're bringing this up right now because last night I was like, you know what, maybe I'll do it this way instead. So originally it was gonna be set up like this. So we were gonna have the PRX in the garage, then we're gonna have the cold plunge and then we're gonna have the sauna inside there. All in there. All in the garage, right? And then I was gonna, you know, mount like three panels or like they were, I was talking with a, can you kind of boxed in? Yeah, like we're front and back or something like that. We were talking about building something so you can mount it like that. So that was the original idea that I thought would be kind of cool is cause it's a three bedroom is if each bedroom just had its own panel that was mounted on the wall with like a little digital thing that tells you how to use it. I like that better. Well, I mean, so in the bedrooms or in the garage with all the other stuff, what do you think? You know what? What do you think, Doug? Well, here's the thing, I like to use my panel naked. So do I. That's why the bedroom. So I think the bathroom or something like that. That's why I thought the bedroom, right? If we put them in everyone's individual bedroom, then my thought was okay. Cause originally I thought, oh, keep all this like biohack stuff in the same area. You guys don't lift weights naked? I haven't. I mean, I'm always worried about dropping something. Have you ever tried to do that? I did do that once. I have never lifted weights naked. Oh yeah. No, you have never. He's never eating. Did you really? I did. I don't want to do it. Now that you say it, I kind of want to do it. No, I don't work out naked. That feels like dangerous. You know what I mean?   Yeah, you put a dumbbell on the back, you know? I don't know. No dude. Yeah. No, like, you were into a drag on the floor or something. I can't squat as low. I can't, I can't break 90 degrees anymore. You're squatting down like somebody walks in. That's the most vulnerable. Exactly, like you're squatting naked like, you know. Well, you do it when you're all alone. You know what I'm saying? And you lift at home by yourself at times. So I would have thought of all of us, you would be the most likely to do. I didn't know you. Where are you doing now? Well, you know, out the forest. I was, no, I was in the forest.  I'm not a hippie dude, I'll say that right now. But I have definite tendencies of wood, woodsman guy, right? He carries his axe out there. No, what inspired that, which my wife will get like really embarrassed about this, but like we were like totally role-playing the thing. Cause I used to like train her, you know. Yeah. One thing led to another. I don't have any clothes on, right? This is how you do a pull-up.  You ever seen me do pull-ups without hands? Check this out. Exactly. Trying to do curls. Now I get it, now I get it. No, I like it. How strong am I? I like them in the bedroom. Yeah, so that's exactly what I thought, you know, originally that I had set up the plan to be all in the garage, but the more I thought about that, like Doug's point, I like to do it either right out of the shower or like in my like room naked. So it's like, you know what I mean? That makes sense. You're gonna do that in the garage. It also looks nice. It's kind of a nice piece. That's what I thought. You know what I mean? Yeah, I think we'll have them customly mounted on there.  I mean they have the stands that can just like vertically stand them. They do have those. I like them on the wall. The wall would be cool. Have you seen how I did it in my house? I do, I like this one. I really liked how that's done. Yeah, so I had somebody put like, there was like a wood thing on top and bottom. That's, I think it would look cool like that. And then if I could get like a little LED screen that gives you like instructions or something on it, a little video that we could put on it. Oh yeah, I like that. That sounds really good. Okay, cool. Hey, speaking of working out, I gotta tell you guys, this is really hilarious.  And we're talking. And I hear Aurelius in the background going, uh, uh, I'm like, huh? So I turn around. Now Jessica has a 12 pound dumbbell in the living room because now that she's feeling better, she's out of that first trimester. She's not puking all day long.  Yeah, full workouts. So there's a 12 pound dumbbell on the ground. It's one of those iron full metal ones or whatever. So I turn around and there's my 19 month old and he literally squatting down and with one hand, he's like trying to lift it.  But what one hand and I turn around like, is he trying to lift the dumbbell? So without saying anything, I kind of walk over and I'm watching him and he's just going after it. So finally I kind of stopped him and I said, Hey buddy. I said, you trying to lift the dumbbell? And he goes, huh, he does that when he means, once he wants to say yes, he does this high pitch. Yeah, like that. So I said, okay. I said, do you want me to get a smaller dumbbell so that you could try lifting it better? Okay, so I go in the garage and I get an eight pound dumbbell and I put it down and then I go, all right, you gotta use two hands though, try using two hands.  Okay, so if you watch this video, it looks like I'm not nothing. He grabs it, he stands up with it and he's like so proud, walking around with this eight pound dumbbell. Ready, go, lift it. Lift, lift. Come on, he's just straight. Whoa. Okay, put it down. Then he walks over the 12 pound dumbbell and he points to it and I said, no, I think it's too heavy. And he grabbed my leg and he's like pushing me towards it. Said, all right, you want to try 12? Put the 12 down. He lifts it up. I'm like, this kid, did you like doing this on his own? This is crazy. I wonder where he gets that from. Oh my God, when he watches his mom, I think try to exercise or whatever. But he does that throughout the house, he'll try to lift things. You guys saw what he was doing. He was pushing heavy objects too. It's like his favorite thing to do. And then lifting, dude, he's a natural lifter. Didn't I ask you, I could have sworn that I read a study that said that, like, okay, for you example, right?  Yeah, 16. And when you had him, were you skinny? Were you already starting to get bigger? When I was a kid? Yeah. Oh, I mean, I was really skinny until I started working out. No, no, when you had him. Oh, no, I've been working out. Oh, so you'd already been pretty big. Yeah. Okay, so then maybe- You think about epigenetics? Yeah, so I read an article that, it was an article or a study, I can't remember which one it was, but I remember asking you about it and I can't remember what you said, but that you, like, or like, use me, for example, like I'm definitely way bigger today than I was in my 20s, that I would pass more of the- More of your characteristics, like, in that moment, right? Yeah, I think it has more to do with his mom. Like, Jessica has, she's got like- No, no, no, no, I'm not saying that explains a release of strength. I mean, obviously I think that has a lot to do with her, but I'm saying, do you think that makes it, has a factor? Do you think it's true? Well, that's true. Yeah, studies do show that. Yeah. I don't think it's everything, right? Of course not. But it definitely plays a role in, like they show this with obesity, they show this with stress adaptation. Like, if you're in a very stressed environment while you're pregnant, then you have a, the baby tends to have a heightened stress response. Yeah, when they're born. Like, as if their bodies in the womb are adapting to the potential environment that they're gonna be born. Setting them up for success in that environment. Yeah, but I mean, obviously it doesn't explain everything because then there's also just your genetics in general and how big of a role those play. And I, like I said, Jessica's got, she's got these really crazy muscle building, body building kind of genetics that she didn't realize until she was in her 20s when she started traveling with the circus and she would, you know, climb the silks and stuff and she just built crazy muscles. That's, she's got, she's got that. I don't, I, my mind is all like grinding hard work since I was a kid, like consistent. Hers is like, she works out a little bit and she gains muscle and it's like, okay, well, there you go. Good stuff. Yeah, it just makes me wonder, like if I would have had max when I was 20 versus having max now when I'm 40, like if he got better, better genetics of mine being older than if I, when I was, yeah. Well, he's got those calves, but that's not for me, right? That's for me. That's not your calves.  Like max is, max is not that thick, but he's also not like, I was lanky. I was even at his age. Yeah, even at his age, you could see that I was, I was, he's definitely more solid. You know what's interesting too, kids change a lot from when they're little, little. Right. To like, so who knows. Right, I know, like in the next four or five years we'll have a better idea. Yeah, and then when they go through puberty, like how does that change and it's interesting. Cause I feel like, I feel like Domenico looks just like what you probably look like. He looks like exactly like I look like. When I see him walking around, like, That's where you're built. Yeah, his posture and the way, I don't know, he just, I feel like, man, I moved just like that. I looked just like that, you know? Yeah, I know, that's definitely closer to how I was. And he's got a lot of, some of my personality traits, some of his moms too. It is interesting to see some of the traits that come out. And you know what's funny is sometimes you'll see traits that you didn't realize for example, Aurelius likes to, if he has a plate of food. So Jessica and I eat very differently when we eat.  So I'll eat all my meat, then I'll eat some of this, all of this, then I'll eat all of that. It's like an order. I don't mix. Jessica goes, buy to this, buy to this, buy to this. And she goes in a circle or she'll put them all in the same fork. And we always make fun of each other. She sees I'm weird, I say she's weird, whatever. Aurelius, he will, he has to eat one of each in a row. He will not eat one and then finish one and then eat the next one.  It's like his mom. Yeah, just like her. I'm like, I didn't know that was an inheritable thing. Yeah, that's so weird. I think there's a lot that's inheritable. Yeah, there's a lot. I mean, speaking as it reminds me of when we were at the restaurant and I've, I always like, you guys make fun of me all the time for like drawing, doodling, you know, like whatever. Just inappropriate shit, right? Yeah. And I just loved doing that. And like, just naturally. So Everett was like writing some word or whatever, had two O's in it. And then he decided to turn those into boobs and like put like two nipples inside and that's so.  So I write a like boob with like B-O-O-B and did two side boobs and Courtney is like, what are you doing? I'm like, what? This is hilarious. And also he was already doing it anyways. Like I'm just showing him, you know, giving him more ammo. So we can show his friends and they can have a laugh. You know, it's like, dude, who cares?  Yeah, then you get in trouble for it, dude.  I got to tell you what my dad got in trouble because he got it, him and my brother got a ticket for racing each other on the freeway. My mom was like, what? You raced your teenage son on the freeway? Yeah. Like what kind of an example are you setting, you know?  Oh my God. Sometimes you get tested. Yeah, just terrible, you know. I feel like that's an Instagram waiting to happen right there, dumb things dads do. Oh, we do the worst stuff, it's so bad. Anyway, so what's this thing with Mark Cuban's pharmaceutical? Oh, yeah, did you guys see this? So it was an article that I read. So he started a pharmaceutical company. Now, how is he, okay, so I don't know how, okay, he has- It's not a pharma company, it's a company that sells pharmaceuticals. Yeah, exactly. So it's like, it's actually competing with pharmaceutical companies. He's got over 100 of the most popular drugs that he's selling on there. All generic, right? Yeah, all generic, that are like, if 15% Mark, I didn't know you could do this. I thought it was so regulated you couldn't do this. Now, how is he going, that's what I was gonna ask. How is he getting around? Because my idea is that he's allowing generic drugs to be imported to be sold because the American market's so regulated that's why a lot of people go online and will buy drugs from other countries, even though technically they're not supposed to because they'll pay a quarter of the price. Is he doing something like that?  Oh, so he's just cutting the margins way down. Yeah, so how he's doing that, I don't know. I don't know if he has ways to produce himself. I don't know if he's importing and then cutting costs. I don't know if he's cutting out middlemen and people. Is he taking a hit initially? Oh, so look at him, his thing says no middleman, no price gain, huge drug savings. He's cutting the middleman out, so. But how can he can do that? I didn't know he could do this. It's called costplusdrugs.com, is that what it is? Yes. Wow, wow. Huge though, right? That's interesting. Have you guys ever looked at the price of popular generic drugs in other countries versus here? Yeah. Oh, cheap compared to here. Oh my God, bro, it doesn't even make sense. Well, isn't our country the only country that allows you to advertise on television for drugs? Yes. It's one of the only ones, yeah. And also we limit competition like. There's like three countries. And we limit competition like crazy.  If they allowed it to be really competitive worldwide, the drug prices would go way the hell down. I mean, you could buy generic drugs from like India, for example, at way reduced prices than you would here.  Bologna, I think the FDA's got some definite value, but I think part of their role is to protect the interests of the pharmaceutical companies as well. Sure. You look at the people who run the FDA. Many of them were ex-executives of these massive pharmaceutical companies and part of these regulations are, how can we maintain them? Are you reading about it, Doug? Yeah, so it's a lot of generics and the retail price is substantially lower than, I mean, what they're charging is substantially lower than what you could... Wait, let's try saying all of them are marked. So your average drug, pharmaceutical drug, is marked up over 100%. His commitment is 15%. So he's just taking them and saying, we're not gonna... I mean, this seems absolutely crazy. There's something I don't know how to pronounce it. I'm matinib. It's generic for Gleevec. Retail price is $2,500. They're selling it for $14.40. Wow. Are you kidding me? That's a big difference. No, there's... I know there's diabetic medications right now that are really, really expensive for diabetics to get a hold of, like, outrageously priced that should not be that expensive, that has gone up in the last two or three years. You know what's gonna be really weird? And this may happen in our lifetime. Hopefully disrupts it. This may happen in our lifetime. I didn't know you could, though. I thought there was so much regulation around it. I want to look into it because... Here's one that you recognize is Metformin. Yeah. And it's normally retail prices, $20 a tablet. They're selling it for $3.90. $3.90. Yeah, that's a big difference. Huge difference. So this may happen in our lifetimes, but if you look at the technology of 3D printing, at some point they'll be able to 3D print drugs. Compounds, yeah. So they'll take molecules or whatever, 3D print and create drugs from... You'll still need the organic material there. That's it. To fill it with, right? Yeah.  But I feel like when that happens, that's gonna be crazy. Yeah, when that happens, then they'll charge a ridiculous amount for the code or for the blueprint. Yeah, good luck trying to maintain that regularly. You're right. You gotta download a movie for free if I want it right now. That'll be interesting. Some powers that be will step in and regulators stop that. It's gonna get weird, dude, because 3D printing...  Oh my God. Don't get me started on this. Hey, speaking of which, why does everybody just roll right past that? Crazy. We almost talked to Dip Talk about it. I just saw that and I was like, wow. Did you guys see the abuse of power privilege? Oh, come on, guys. But hold on, there's a little bit of... People are starting to get a little annoyed. Did you guys see in San Francisco the district attorney? Oh, so last night it was recalled. He got recalled. In California. In California. Do you know what a big deal that is? That's a huge deal. San Francisco of all places. That is a huge win in the world of... He's got super progressive crime policies, and the result of that is crime has exploded. So basically it's like, if you only steal under this amount... I forgot that was last night. Oh, dude. It was a big deal last night. Because crime has exploded over there. So I have family members that live there. This is true. This is true, not everywhere, but in a lot of parts of the city, people leave their car windows down and their glove boxes open and empty and their trunks open, so no one will smash their windows. Bro, there's memes about it. It's so bad. That's so crazy. There's memes all over about it. It's so bad. I just posted one of them. Did you see one of them? I visited San Francisco beautiful here today and it's a shot of the Goldgate Bridge, but it's a shot from the back of the car looking through a broken window. Oh, no. Yeah. No. It's like, dude, so bad. Well, they recalled them. Wow. And so people are... Wow, that's a big deal. It is a very big deal. Well, they have to live there. That's a thing. A lot of these ideas and these progressive ways of thinking, it's like, it sounds good, but do you actually live there and live through these policies? Like, there's people that live through it? It's hell, dude. When was the last time a Democrat was recalled in California? Oh, well, we did. Remember we did here with when Schwarzenegger won? That was a long time ago, though. What was his name? He was recalled? Was it Gray Davis that got me called? Gray Davis? Yeah.  You know what's funny?  I'm gonna go a little segue here. California is pushing these policies to get rid of gas-powered cars so everybody has an electric car. I don't know how our electric grid's gonna support that. We already have rolling blackouts when it gets too hot. So everybody's gonna have a car, they're gonna plug into their house. I have so many gas-powered engines now in my house. Dude, this could be like extinct here. I'm just like, hoarding it.  Well, you know what, actually, one of the biggest things that they say is gonna drive a car. One of the biggest challenges with electric cars just in general is the raw materials for the, I mean. Yeah, the minerals and stuff. The U.S. is only, we only have like one or two mines in the entire U.S., most like 80% of it comes from China. That's why Elon said that Tesla's gonna get into the mining business. Yeah, the mining business. And even when he does, though, it's still gonna, we're gonna still be- Hey, look, I'll tell you what, I was skeptical, but I'm very, I like the direction that it's going, the competition's ramping up and these electric cars are becoming less and less expensive, more and more available, charging stations are popping up. So I think this is a great thing. I didn't know that his patents here he, what's it called, not outsourced, but he like basically opened it up for anybody to be able to- Oh yeah. Open API? Yeah, that's insane. No other companies really do that. Well, he did it with that intention, right? He did it to create, that was like his mission with Tesla was to create competition in that space to force all of them like GM and them to start doing that, which is exactly what happened. It's gonna be better for everybody if we have more electric cars. So that was his thought process, which is really- No, I was joking aside. I think- But now you can hear I was- You know what? Hey, I wonder if they're gonna make- There was something to complain about. No, I mean, they're in a bad way.  You know what? I was wondering about that. I wonder if they are gonna add like sound effects. I was just gonna say- They already do. So you already do like in cars, I know the Honda Civic Type R does this. So in, so many cars that does such a good job of like bringing down noise, pollution and stuff like that. They pipe it through the speakers. That people that have high performance cars, that you buy, if you buy a Type R, you want like a race car feel and sound. So one of the biggest complaints was when they damped the sound down, the people got pissed. So then they pump it through the speakers as artificial. So when you're driving- Rrrrrr. That's hilarious. Yeah, but you kinda want it outside too.  It's still- I don't know how I feel about it. Well, cause also like that whole thing where an electric car like backs up, I don't hear it. I've almost been hit a few times by these people. I actually got this. I didn't tell you guys this. Someone almost hit my Camaro this weekend. So I took my, I was cruising the Camaro down the coast and it was a Tesla. And so a car, I'm in the, it was a two lane. I'm heading back home to my house. And I already have, I don't have the best, I don't, you know, those cars, you can't see very well out of the back, the rear and the mirrors are so small and stuff. But I had a car hit their brakes pretty hard and was turning. And so I moved into the left lane to go around them and then was coming just to go around them. They moved right back in. And the time that I was going around them, some asshole behind me that's in a Tesla thought it'd be probably cool to like smash on it and try and pass me on the right when I was just naturally coming back on the lane. And when I looked over my shoulder, he was swerving and he just barely missed my rear end and went around to the left of me. I didn't hear him. And it was cause I, cause I didn't see him at one. I didn't think someone, but if you had a normal car engine, I would have heard you getting on it from on the, on that side before I moved in would have caused me to look back again or not move over. But because it was a Tesla, I didn't hear it and he was getting on it. No, I think it's great so long as it's done through markets and competition. But when they pass these policies, there's a lot of unintended consequences. And I mean, the one I said, what really happened if California does go through with some of their laws and no more gas-powered cars after I don't know what it was, 2035, if they don't fix our power grid, we're fucked. No, bro, that's coming in the next year too. We're gonna be screwed. It's like 2025, I think. Look at this up to, I think GM, I think GM, that's part of why the whole reason why I wanted the Cadillac CT5. It's going to be the last V8. It's the last of its breed. Yeah, supercharged engine that I think GM makes. Would you look up when, when does GM stop making gas-powered engines? I think they have, I think they signed a commitment 2025, dude. Wow. I think that's what I read. I mean, look, it's, again, it's all good, but we gotta be careful with the unintended consequences of some of this stuff. 2035. Oh, it was 2035, you're right. My bad. Not again. Oh, this. Why are you giving him a more ham layup, dude? Gave a layup right there, shouldn't have done that. No, but I mean, again, like, okay, look, as it warms up, do you guys lose your power? It happens all the time here. It's like, what's going on? They do those rolling blackouts. I don't know how they think they're gonna support all the electric vehicles. Do you know it's also a hustle that I remember when the generator guy got, people got in trouble for reselling generators. I was gonna do this a couple of years ago because every year in July, which we're coming up on in San Jose, like ACs go down. And if your AC goes down in July in the Bay Area, you are not gonna be able to get it fixed for at least like two weeks. Because everybody's, they're getting repaired. And then on top of that, if you go down to Home Depot or something like that and you wanna get like a window AC that you plug in or what that. Sold out. Sold out everywhere. And so every year I tell Katrina this, like, I'm gonna buy one and flip it, sell it for like two, three times the price. But remember that when the blackouts happened. I sold my generator for a lot. Didn't a guy go to jail for that? Remember that? For like hoarding? Yeah, like he went and bought a bunch of them up and he was doing exactly that with the generators and they, they busted them. I don't know what the law is on that. Why can't you do it? It's called price gouging. And in some cases it makes sense. In other cases it doesn't because what happens is if you don't allow manufacturers to raise the price based off of demand, you just end up with shortages. More like what happened with toilet paper during the pandemic. During the pandemic what they should have done was raise it through the roof. Is allowed toilet paper prices to rise. Instead what they did is you can only buy four rolls, you know? We got a rash in it, right? It doesn't work that way.  We got a price more. Toilet papers, yeah, let's go, let's make more because the prices are able to go up. Plus they can afford to take that risk of all of a sudden producing way more. Because of the price. Yeah, because they made more money off of the price of the price. To actually get more producers and more. But you know that's the problem with that. That doesn't fit the narrative, right? That's just separating the, that's creating more of a wealth gap than just the rich can afford toilet paper now. Now all the poor have to wipe with their hand. That's not fair. Rich people wipe with their dollars. Leaves, dude. With their hundreds. Stupid, yeah. Get the hundreds. That's why though. I mean that's the messaging. So it's just like that's not fair, you know?  Oh yeah, she bought her a bottle. Loves it. Yeah.  I have, don't have tons of experience, but she's like, this is one of the best ones I've ever used. Did you tell me, are you paying attention to like, is she using all three? Is she using just one? She's just using the serum right now. Just the serum. Just the serum right now. How do you use the moisturizer? Yeah. Well, I have that. So I'll let them know. That's my favorite. But she's like, it's the best one. She tells me, she's like, it's one of the best ones I've ever used. They're exploding too. You guys see them popping up all the way up. Yeah. They're making moves. Making them grow quite a bit in the last year. Yes, yes. No, I love them.  So I got mine with me. Yeah, that's a good point. Yeah, I'm very stuck. I, so I leave a bottle up there because of that. So I have a bottle of caldera up there and a bottle of lotion that I leave at the house. I almost turned into a skeleton. Yeah. If I'm there for a week, it's like, the wind could blow. Dude, no, I'm so, I'm happy. Justin leaves a trail of dust. That's where he goes. Ashes. Very ashes. Hit them on the back. What's going on? Force fire. Hey, look, I know you've heard of the benefits of CBD, but maybe you've used CBD products and felt nothing. Well, that's because most products that say they have CBD suck. You want something that is full spectrum.  You actually feel their product when you take it. No joke. You take it 30 to 45 minutes later.  You got to go check out Ned. They're the best hemp oil product that we found and we've worked with them for a very long time because of that. So if you want to get a discount, go through our link. Go to helloned.com. That's H-E-L-L-O-N-E-D.com forward slash mind pump.  All right, here comes the rest of the show. Our first caller is Thomas from Utah. My question, basically my question revolves around whether it would be better to bulk or cut first. And the context is I'm 28 years old, been consistently lifting for probably 10 years, six foot seven, 250 pounds. And I've done successful bulks and cuts in the past.  And when you're bulking, you feel strong in the gym, but you kind of get the man, I'm getting chubby. And so my question is basically, from this point where I'm at, is it preferable or easier to try to bulk up, get to a weight in size that I really like and then lean down a little preserving muscle or lean out first, get shredded and try to bulk from there while keeping a low body fat percentage. Okay, we need a little bit more information.  We do need a little bit more, but I could tell you it's gonna be bulk first and cut. Yeah, but do you know how many calories you're eating a day right now, Thomas? Yeah, so it depends. When I go through cuts, I'm usually at like 3,200. If I'm bulking, I'm up closer to 4,000. Okay, you know what? I like what Adam said, but there's no reason why you can't do mini cuts and mini bulks. So if you're trying to build like lean body mass, minimize fat gain, there's no reason why you can't do like a three week mini bulk followed by, I don't know, a two week or one and a half week mini cut if you want to trend towards building. If you want to trend towards getting leaner, you can kind of reverse that a little bit, go three to two or three to one. I love three one right here. Three weeks of bulking followed by a week of cutting. Three weeks of bulking followed by one week of cutting. And it's a small surplus, small kind of small deficit all while having really good exercise programming. But the bulk obviously outweighs the cut because it's three weeks versus one. But just like that and just keep it nice and consistent and focus on your workout programming. And what you should see with that is a nice, some nice consistent lean body mass gains with minimal fat gain. And if anything, if you do this right, you may actually get yourself a little leaner. I think it'll get leaner. If you do this right, you'll lean out. If you don't go too dramatic on the swings, right? So when you go to your, and for your size, six, seven, two, 50, I think for, I mean, obviously I don't know exactly where your metabolism's at and your activity, but 4,000 calories is a good, healthy amount of calories. It's not crazy, definitely not for your size. So 4,000 calories when you're bulking and then when you're cutting around 3,000 is not bad. And so, and doing the three one like that, I think would be great. Are you following up? What's your program? Which programs have you done of ours yet? I've got pretty much all of them. I think the only ones I don't have are powerlifting the new symmetry. So I actually, I started running anabolic probably a year and a half ago, I was like 230 and I've worked up to 250 and I think I'm around 10 or 11% body fat. So I stayed pretty lean doing it, but I kind of just cycle through different maths programs. Okay.  Hi dude. Holy cow. Yeah. Maths on a ball really works. Hey, it's all the, it's all the mind pump programs and sponsors. We appreciate that. No genetic factors. You were six foot when you started. You got to get in seven inches of high. You know, Thomas, I'm going to send you map symmetry because I really, it's one of our most valuable programs by far. Okay. One of our most value.  I think you'll notice some imbalances and after symmetry, going back to a program like anabolic or aesthetic, it's like you'll feel a huge difference. So I've never really done the ISO training. So that'll be awesome. Oh yeah, it's only the first two weeks. After that, it's a lot of unilateral training, but then you finish off with five by five. Yeah. And I think you'll really like the way you feel afterwards. Well, hey, I love it. Three weeks bulk, one week cut, and then kind of run symmetry as soon as I finish strong here. That'll be awesome. Exactly. Perfect. Yeah, thanks man. Thanks for calling in. Hey, thank you guys. Awesome to talk to you. Thanks for all you do. You got it. Thanks, Thomas. Yeah. That mini cut, mini bulk, you know, kind of ratio or strategy is really good because the challenge with bulking is in the beginning it's very muscle anabolic. At some point it starts to trend more towards body fat, right?  One way to counter that is to alternate. I also love the psychological part of it. Yeah, that's true. You know, one of the hardest things about bulking or cutting for an extended period of time is just that, you know, man, I just get so mundane. Yeah, it does get mundane. I mean, when I used to be in these long bulks, right? Because I was in bulks forever when I was younger, it'd be like, oh my God, I'm stuffing myself. All I'm doing is like, you're just constantly thinking about overeating all the time. And then the reverse is true when you're cutting, it's like, oh my God, I've been starving for weeks and weeks. And it's like, I feel like I can do anything really hard and consistent for three weeks.  You suggested that even as an option. Like, so if you have a hard time sticking to something for three weeks, that would be the other recommendation because I love just interrupting that like, oh, okay, I can be disciplined for two or three weeks straight. And then I get to go the other direction. I just think it's great psychologically. And I think it does better for the body too. Yeah, and in studies show, they call them diet breaks in studies that people actually lose more body fat and preserve more muscle doing something like this. And bodybuilders have done this for a long time. I don't like the way the bodybuilders talk about it, like cheat meals and stuff like that. But it's been observed for a long time that it just works better. I think a big part of it has to do with the psychological piece for sure. Our next caller is Christopher from Hawaii. Christopher, what's happening? All right, good morning, gentlemen. How's it? Good, how's it going? All right. Going well. Thank you for taking time out of your busy lives and scheduled to answer my question today. I'll go ahead and jump right into my first question. After running through MAPS PowerLift, would it be beneficial to run through it again to put up bigger numbers on the bar? So the context for this question is my current goal is to see how high I can get my big five lifts, my squat, deadlift, bench press, overhead press, barbell row. I haven't done purely strength-based program to maximize my big lifts in a long time. For the past few years, my programing's been focused and based on a combination of performance, hypertrophy and five-by-five style training. I'm pretty happy with where I am physically in my current fitness, but now I want to see how purely strong I can get. I know that running through MAPS PowerLift won't make me as strong as I can be one time around. Would you suggest going through it again a second time or would you suggest a protocol of transitioning into MAPS Strong and or performance before returning to PowerLift? And question 1.5 to that would be, how would you incorporate isometric training into PowerLift? Oh, good questions. All right, so I need to ask you a little bit for more information before I give you the right answer. Do you have any nagging joint pain or aches or pains after following MAPS performance? Or do you feel pretty good? Yeah, how do you feel? Yeah, I'm feeling pretty good after running MAPS performance. I definitely felt it was definitely different than what I was used to running. No, I meant MAPS PowerLift. Sorry, correction. How do you feel after running MAPS PowerLift? Do you feel any imbalances or anything like that? Because that'll... Yeah, absolutely good question. I'm currently running through it the first time. I just finished phase one. I'm just moving into phase two where the volume is gonna start ramping up. Okay, well, the truth is then that we're gonna be able to give you a better answer at the end of this because where Sal's going and Justin was gonna do the same thing, which is the same thing I would have done. Cause here's the thing, running it back to back absolutely could be fine. But the things that I would wanna know after you get done is how you feel. And that Sal's alluding to potential imbalances. Justin was gonna say something about aches and pains. Cause these are the things that you typically start to notice when you're running like a five by five or just the core lifts. You're working mainly in the sagittal plane all the time and you're pressing heavy weight. What tends to happen is your joints start to start talking to you after a while. That it's like, ooh, it's time for me to maybe focus on a little bit of mobility or move in different planes of motion or maybe isometrics or unilateral training. So it's hard for us to probably give you your best answer since you're just starting power lift. Really, that's what you need to assess. You technically could run it back to back and be awesome. It could be and be totally fine. But I wouldn't want you to do that if I asked the questions that Sal and Justin were starting to ask you and you were answering me like, yeah, you know my elbow is feeling a little rough a little bit or I notice I've got this little shift and little knee pain or whatever. That's what we'd be looking for after running that.  Yeah, and you might very well feel that way because you said earlier in your question that you focused before doing power lift you did a lot of performance based workouts. So you might just feel afterwards phenomenal and continue on with another round of power lift. Especially since it's your goal. I mean, the specificity of it and really like teaching your body how to maximize these lifts and get better at the mechanics and generating force like that's something that you can continually get better at with reps. So it just really amounts to if you do notice any of these kind of imbalances and aches and pains and things to jump into something like I would even say something like symmetry to really address and then go right back to power lift after that. Yeah, and by the way, there's nothing wrong and I don't often say this, but let's say you did power lift and then you said, you know what, I feel okay, I feel good. Let me try it again. Then halfway through you're like, oh, I'm noticing some hip pain. Nothing wrong with stopping it and going to a program like map symmetry. So, and I typically don't recommend that because people have an issue jumping from program to program. Typically I say follow all the way through but in this particular circumstance, there's nothing wrong with second round, halfway through noticing some of the stuff and then doing a program like symmetry or performance that will help balance you out.  You're not gonna be able to get as strong as you can if you've got, you know, movement pattern issues and aches and pains. Absolutely, okay, that makes a lot of sense. And then the part with isometrics, that is, isometrics are a great way to prime your workouts. It's for the sticking points too. And sticking points. I mean, really before your workout, five to 10 minutes of isometrics is great. Or you can- Never going to prime. Yeah, so maps prime will be great. And there's, you know, the correctional exercise in there isometric based, a lot of them. Or when you're going through power lift, especially the second time around, if you notice that your squat gets stuck at the bottom, there's nothing wrong with pausing a squat at the bottom for three to five seconds, which is kind of an isometric hold. Just kind of work through different sticking points. But I mean, the best way to implement them for most people is five to 10 minutes before your workout.  And at the end of the, the post primers, I'm doing that. And I also have a prime so that I use to use on my rest and recovery days. So definitely feel, feel good stuff from that. So yeah, I'll just kind of, I guess add some, use some of the isometric holds and stuff, stay at the beginning to get more muscle fiber recruitment and CNS activation. Awesome. And then are you, so you're in phase one, right? Or you just finished phase one. Are you, I just finished phase, I'm just moving into phase two. All right. How's your strength changes so far in phase one? So far they've, you know, they've come up a little bit, not, I've been, I've been lifting for 20 years. So, but they have still gone up a couple of pounds more than I have expected at least. So that's a good sign. I've also been eating in a caloric surplus. You know, I'm not restricting calories or anything like that just to make sure that I have enough strength and energy and that I have the ability to put on the muscle that I need to put on while I'm running the program. So. Yeah, after 20 years of training, that's pretty good. It's hard to get stronger if you've been working out that long. It sounds like you're doing really good, man. And honestly, running back again, if you feel great afterwards, but just, you know, the things that we are talking about really be honest with yourself afterwards. And if you notice those things that might mean take a break, go to symmetry for that program and then come back. But if you feel great, there's nothing wrong with you running back. We'll send symmetry to you if you don't have it. Okay, Christopher. Oh, I appreciate that. You got it, man. And I actually have just another quick side question, not as big of a deal, but I noticed through a couple of your programs. So for instance, performance and power lift, you have walking lunges. So my question for that is, do you, do the programs ask or kind of call for the lunch to be the total number of lunges or the total number of lunges for each side? Because the weight that I choose will greatly differ depending on if that's the total number that I'm going to be going or the total number that I'm going to be doing for each side. If you're walking lunges, it's total. If it's like front step or back step lunges, it's per leg. It's alternating, yeah. So if you're walking, it's total reps. Okay. Yeah, I wasn't sure if the programs were written with a specific in mind or if it was just depending on my goal or if it was lifters preference or what. Gotcha. All right, man. Thanks for calling in. Yeah, it's been an honor and a pleasure. Thanks for answering my question today. And I think we could definitely use a little bit more in the world of what you gentlemen have to offer. So my wife and I both enjoy your programs and your podcast. So thank you very much for what you do. Appreciate it. Thanks, Chris. Thank you. Thank you. You got it. Yeah, that's the question because I get stuck in this. Well, great, great questions just ahead of himself. Totally. You know, so it's, both of you were going in the direction I think we all were gonna go. And if you can't answer that yet, then we can't really answer that because all the programs, I guess it's a good time to address this, right? We phase all the programs and so you technically could run a program back to back and be okay. But you just have to be aware of what program you're running and what things it may be lacking. And, you know, a program like Power Lift, incredible for getting really strong at a couple lifts, but really lacks different planes. It lacks unilateral work. It lacks anti-rotation stuff. I mean, there's a lot of things that it lacks for general health. And depending on your goal, it's probably, you know, advantageous for you to move through different programs unless you have a very specific goal. Well, that's the thing. If you have a specific goal, you know, nothing's gonna be better than working on that continuously, but have to check yourself on whether or not your body's responding the way it should. And that's where you would tend to have to go into a different type of adaptation to kind of fill that need. Our next caller is Carol from Rhode Island. Carol, what's happening? How can we help you? Hey, how are you? Good. Thank you so much for having me on. I've been listening to your podcast for probably seven years now, six or seven years. And it's an honor to be here today. So essentially my question is about how to adjust my training to a gym that doesn't have any squat racks or barbells or platforms for deadlifting during the first year or two of surgical residency and still maintain my squatting and deadlifting skills. So for a bit more context, I've been lifting pretty consistently for six years now and I'm starting my surgical training residency in the next month. And I've noticed that in the times I was least consistent with my training is when it wasn't convenient to go to the gym. So my current gym is about 15 to 20 minutes away from where I live. And there's one that's about two blocks away that I'm going to start going to because I need something that's really convenient and easy. But this gym does not have barbells. They do not have squat racks or platforms or anything. So how do I adjust my training to this new gym and still maintain those skills? Yeah, good question. Is it curves by chance? No, it's a planet fitness. Probably a planet fitness. Is it planet fitness? It is. It's not my first choice gym, but you know. She's all embarrassed to say that. Hey, just don't lunk. Yeah, and by the way, what you're doing right now is just, I've trained a lot of surgeons and the residencies are just brutal. So I know kind of what that's all about. Look, here's a deal. And this is for, I tell this to people all the time. Don't make good the, or perfect the enemy of good. Okay, so perfect is you got a gym. It's got all the equipment you want. You got all the time in the world. You can do the best workouts. But because you can't do perfect, don't demonize what you have available to you. So because you have something close by, it doesn't have all the equipment you want. That's totally fine, because at least you're going to be consistent. So how do we make up the difference or how do we modify our workouts? Lots of unilateral work.  You could do single leg squatting, split stance exercises like Bulgarian split stance squats and walking lunges that are really, really good. That'll give you some great results. I mean, keep it simple. That's just right there. The two main things that you can't do now is deadlift and barbell squat. Those are the two main things you won't be able to do in the gym. Instead, anywhere in our program where it says for you to deadlift, I would do single leg dumbbell deadlifts. That's what I would do. And just, I think those are incredible, by the way, too. I think, I don't think you're- They're great for everybody. Yeah, you're not going to lose much there, especially if you could actually get really strong there. Anywhere that says barbell, back squat, do Bulgarian split stance squats. So with dumbbells. Yeah. Like that, like literally that's, and those two movements are so phenomenal that you're not going to lose a ton. As much as I know we preach about, barbell, back squatting, deadlifting, because they are the king of exercises, those two movements are incredible. There's a lot of strain coaches out there that will argue unilateral is superior. That's right. It's one of those things where you think you're going to be losing out on all these gains, but honestly, you're probably going to be filling a need for your body that you're going to be able to address nicely with just focusing on unilateral work for quite a while. Yeah, totally. I mean, you may find yourself after a couple of years. How long is your residency? How much longer do you have, by the way? It's six years long. The first two years are going to be pretty intense in terms of like hours and like, I won't get that many days off in a month, but after the first two years, it should be more consistent in terms of like, hopefully getting two days off in a row or something like that. Gotcha. Remember this too, Carol, that exercise and resistance training also, it's a phenomenal tool that you can use to improve the quality of your life, but you have to consider the context of your life.  What you don't want to do is try and make your workouts perfect and intense and counter kind of what's going on in life because you'll burn yourself out. And I know that that's a tendency with people like you. You're obviously a high performer. You're in a position where it requires supreme discipline and hard work. And you can overdo it. And I bet you, I would make a bet that you have a tendency to overdo things than the opposite. So you're in a fine position. Dumbbell work is perfect. You have machines too. Planet Fitness has got things like a hasqua and a leg press. Those are fine too. You could throw those in as well. And then when you get the opportunity to go back to barbell work, it's gonna be real fun to get back into it. But you're not, yes, it's not perfect, but in your situation, that's exactly how I train you. I wouldn't tell you, go sign up and maximize your environment. Yeah, I wouldn't say go drive 20 minutes to that gym. Cause I know that you're probably not going to be as consistent as you said. So that's not ideal. That trumps it for sure. Totally. Cool.  So how do I make him? Five by five. Yeah. I would go and that's when you strength. Yeah, that's when you get, I mean, that's actually awesome. Cause you know what you get to do is do what we're advising with the Bulgarian split squats and the single leg deadlifts. And then when you get to get to go to the gym, go test the barbell. Do all the barbell stuff. Yeah. I would do like, I would do squats. You know, I would do, you know, all the barbell stuff and practice them when you're there once a month. That'll be really fun. Cool. Awesome. Thank you. You got it. No problem. We're calling in. Thanks. Yeah. Boy, I wish I learned that lesson early that like, don't make perfect the enemy of good. You know, it's like, I don't want to do it if it can't be perfect. Well, now you're missing out. Cause then it's like all or nothing too. It's like if you feel like you're not putting up, you know, what you could be putting and so it's almost like a deterrent to your motivation. Well, and people think because we are, we're constantly talking about how important the barbell back squat and deadlift is because they are the king of all movements in the gym. But it doesn't mean that I wouldn't, as a trainer would not consider the other factors here. And you hit it right on the head with the, she said that she, you know, has found herself having a hard time driving 15 to 20 minutes to the gym. So this gym is right around the corner from herself. It's way more convenient. She's more likely to show up. She's far better off going to a gym that she's more likely to show up to three times a week every week, then go to make her go to another gym that's 15, 20 minutes away that has a barbell that she's going to show up to once a month. Yeah. Frequency is king. Yeah, no, absolutely. Our next caller is Marlene from Germany. Hey, Marlene, how can we help you? Hey guys, thanks so much for taking my question. I'm really excited to be here, been listening for you for about two years now, I think. And I really love your show. Thank you. Awesome, thank you. So back to my question. So basically I've been dealing with imbalances, not really regarding my muscle strength or size, but more regarding my muscle connection. So when I do exercises, I feel them way more on the right-hand side of my body than I do on the left, even though I'm a lefty. And my question would be, what would your guys' approach be to combat this kind of mind-muscle connection imbalance or whatever you would call it? Oh, this is like a layup for us right now. Boy, do we have- That's why we wrote symmetry. I wonder if we have a program though for this. We got the program. So yeah, I've actually started symmetry about two weeks ago. I think I'm a bit impatient. So not that much change there, but yeah, I think I just have to get through the program, but actually maybe you have some more tips or what I could be working on as well. No, nothing's gonna work faster than that. Then really focusing on one side at a time and concentrating on that area. So you're in two weeks in, you're doing the isometric portion. Yeah, yeah, no, you're gonna, so go through the program and then you can go through it again. Well, and I have a tip for you is you have to be patient with this.  That's the unfortunate part about something like this. It's just going to take, and so they're, okay, the moves that you find, okay, that you're going through right now in symmetry, that you find help you the most or in the most problematic areas, do not be afraid to do the isometric stuff throughout the day and practice it. So just because we have it pro, like we have it programmed for you to at least do it that much, but you can do more of that. So more of the isometric stuff to help with the imbalances, that is okay for you to do. Yeah, cause it's really not that damaging. So, and it's very similar to our approach to priming your body and getting it ready for the workouts as well. And that's why it is sort of in the very beginning is to address laws and balances and the recruitment side of it to be able to get you more stable. But yeah, it's really repetitions that's going to be key for this. And the unilateral training part is really going to be where it's going to reveal itself to you. Yeah, but ultimately it's going to take a little time. So I follow symmetry and you know what? It's one of those programs you could follow over and over again cause it's extremely balanced. So keep following that program probably within two to three month period you should notice some pretty significant changes. Marlene, have you gone through the Prime Pro webinar that I did? Oh yeah, I actually did, yeah. And I also have Prime Pro and the other one. So yeah, I know all these moves. So when you went through the Prime Pro webinar did you notice a discrepancy from your left to your right? Like in movements like the 90, 90 where it was one side, way more mobile and flexible and you were better connected to than the other side. Did you notice that? No, actually it was not that profound. So it's really only if I do strength exercises and for example, if I follow MAPS anabolic and then I'm in the third phase where I really focus on the squeeze and the pump that's where I notice it. So this is where it's really profound. This is a force production thing. Yeah, no, symmetry. You got the perfect program. I would stick with that until you really felt it balanced out. Yeah, you gotta go through it and maybe multiple times it would be probably best. All right, that's so great. Thank you so much. Thank you for calling from all the way from Germany by the way. Thank you. Yeah, thanks. Appreciate it. Yeah, you know, you hit the nail on the head, Adam. I mean, if you're right handed, like how long would it take for you to feel like your left hand was as comfortable as right? It took a long, it could take a long time to do it. So it's a patient thing, you know, for sure. And the only thing that you can really do to speed that up is to increase the frequency of how often you're practicing with the other hand. I mean, I felt like I made pretty fast progress with my ankle mobility and my hip mobility in comparison to what I hear other people, but I also know that- You were doing it all day. Yeah, three times a day minimum. It just, it became a thing where every time I thought about it, I would just get down and kind of practice it and just became this ritual that I was doing all day throughout the day. And that's what accelerated me being able to catch it back up. Had I treated it like just a workout and I was doing it once or twice a week, one time, that's it. I don't know how long it would have taken me to get to where I'm at. Yeah, you're going against decades of hard wire patterns. So you gotta put it in perspective, you know? It's gonna take a while sometimes. Look, if you like our show, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. Adam, and you can only find me on Twitter at Mind Pump Sal.


So, uh, hello. Good morning, everyone. This is March the 25th, the International Day of Remembrance, uh, for, uh, enslaved, uh, people, the transatlantic slave trade and enslaved people. And I wanted to make this video as, uh, as my way of honoring our ancestors and, uh, and, and I'm doing this stream of consciousness videos. So, anyone who wants to correct anything, I say, don't feel free. Uh, I have no problems with being corrected. We all can learn. I, I am happy to be available and able to do this. So, to me, I have come to the conclusion that one of the things that, that we, as a people, deus, and when I talk about we, I'm not talking about all black people. I'm not talking about immigrant blacks and their descendants. I'm not talking about, uh, uh, uh, blacks, global blacks and, uh, descendants of Africans and slaves in other countries. Although their history is very similar. I'm really talking about something what I know, which is descendants of Africans enslaved in the United States of deus. And what I know is, is that we are a wonderful people. Our ancestors were ripped off of their continent and placed into a former slavery that is unlike anything that was in the, the rest of the continents. Uh, if you go and visit, uh, uh, other, uh, countries that had slavery in South America, Brazil, uh, Cuba, this, one of the things that strikes me is how they're former slavery, awful as it is. I'm not minimizing it, but one of the things they didn't do was they didn't wipe out all indicia of the African, uh, culture and history. We, I have come to the conclusion that we, as a people, are a, are a indigenous to the United States, that we have ancestry that is from Africa, but we were formed here and we should take ownership of that because our people built this country. Our people, the wealth of this country was made on the millions of thousands of people who, who, uh, was in slavery and died in slavery and never was able to accumulate wealth, to accumulate anything to pass down through to us be able to do. And yet we excel. We, at every stage we have excelled. We have had, we, we complain and, and, and that's okay. I'm, you know, humans, it's human nature to complain and it's human nature to think that your group is worse than any group ever. But the truth is Deus has always been at the forefront of every war, at the forefront of every movement, at the forefront of leading people in the United States to a true understanding of human rights and civil rights. And without us, not only would this country not have the wealth that it has, it wouldn't have the stand, it would not even begin to approach the standing in human rights. That as bad as it is, it's better than it would be if we were not a part of this country because we continuously remind everyone through our work and our achievements that we, that our ancestors gave to this country, built this country and was, and, and had their lives and their, their work stolen. And we should not apologize for where we are because history says that every single time we try to make a giant step forward and we do, we, our ancestors work to get us out of slavery and instead of paying the, the, the, the descendants of enslaved enslaved people reparations, they paid the landowners for the loss of their slaves. Basically saying, yeah, you lost some property and we're going to pay you for your loss of property. But you descendants of enslaved people, you didn't lose property when you were enslaved for centuries. That was as it should have been. And so we're not giving you any reparations. Our people came out of slavery sick, dying and uneducated because the law made them that way. And yet inside of a hundred years, we have been, we reversed much of that. Even, and when people saw, when white people saw the kind of efforts we were going to make for the improvement of race, they start passing laws to, to put, to stop it. So you have all the Jim Crow laws. I grew up in Jim Crow. Uh, the, the civil rights act, 1964, I was an adult when it was passed. I was the first generation civil rights beneficiary and I am blessed by it. But I also know it was very limited because by the 1980s. So what during the seventies, during the seventies, late sixties and seventies, as we begin to really grow and push forward, people began to, the whites began to say, oh, we can't have this, but we can't make it explicitly about being black. And so out of that came the 1980 laws that the Democrats and the Republicans put in place the war on drugs, the introduction of cocaine into our community to destroy our efforts to rebuild ourselves after Jim Crow. So our effort to rebuild, we had to rebuild ourselves after slavery with no help from the white government. We had to build ourselves after Jim Crow.  And so, and now we're in the third phase of our enslavement because I, we have to look at what's happening now. The three parts of what's happening now is mass incarceration, enslaved people under the 13th Amendment in prisons, and the taking away of all the rights of enslaved people. So we have a large percentage of our people who are enslaved. We have a large percentage of our people who are technically free, but who have limited rights because of racism and discrimination. That's always been the model.  So despite all this, and I don't want to, despite all this, what I feel like is that we as a people, our ancestors, and this has done in honor of our ancestors, our ancestors managed to achieve significant achievement and growth despite continuous effort under the law to push us back down, to continue this effort under the society to keep us from achievement. We are where we are today, not because the government or whites did anything, but we did it.  And I am thankful to my ancestors for passing those strengths on to me and to all the people that I know. And I just want to say I love all of you all and I hope that you will take a moment today to honor our ancestors and to acknowledge that we are an amazing group, amazing people, uh, who have achieved so much with so little and so much effort to keep us down. I love you all. Thank you.