So this episode is broken up into two segments. We do our first part, which is the introductory portions where we talk about current events, our lives and fun stuff. Then the second part, we answer fitness and health questions asked by people like you on our Instagram page, our official Instagram page, which is mind pump media. So if you want to ask us a question that we can answer in an episode like this one, make sure you head on over there and look for the qua meme. That's where you ask those questions. All right. Here's what we talked about in the first part of this episode. We mentioned LeBron James and the NBA's social justice hypocrisy. Boys, he under a lot of heat. I've seen at least five different viral memes like a thousand memes made with LeBron James. Apparently he's in love with China. Yeah. Then Adam complimented me on my fashion. This is a rare event. By the way, ladies and gentlemen, timestamp it almost never happens. He's talking about my long sleeve ever Henley shirt from Viori. Viori makes at leisure wear that you can wear pretty much anywhere. That's where a lot of wears funny. Anyway, there are one of our sponsors and we have a discount exclusive for mine pump listeners.  So Viori clothing.com forward slash mine pump. Use the code that's listed on the page.  Then we talked about going to Tahoe. We're all going to head off to Tahoe after we're done recording this episode to go check out some stuff. And we were mentioning how the air is dry up there and how it makes all of our skin dry. Yeah, that's right. We're bros and we talk about our skin. Yeah. Anyway, Adam has been using Adam's been using a product from Caldera. Caldera makes skin products that are mostly wild harvested from herbs and plants that so it's all natural and it seems to be working really, really well. In fact, I'm looking at Adam right now and his face is amazing. Yeah, wish you guys. It's radiant. Looks really good. Anyway, Caldera is a company we're working with.  Then I talked about my journaling. I've been writing in a journal recently. So I talk about the benefits of that manliest podcast ever. So I know it's great. We talk about dad stuff. Yeah, we like to talk about that. Yeah. Adam watched The Lion King and was raving about it. Again, manly manly stuff. We talked about how some companies are using artificial intelligence to supervise their employees.  And then we talked about the Lane Norton post on brand shaming of acids and how I like to have fun and poke at that guy. He's a good friend of ours. Yeah. And then we got the fitness portion of this episode. The first question. What is your opinion on incorporating amrap and emom sets into your daily workouts? If you're confused, don't feel bad. Those are just acronyms that mean as many reps like Ding Dong as many reps as possible. And every minute on the minute. So anyway, these are techniques to improve the intensity or increase the intensity of your workouts. Don't worry. We explained it all in the episode. The next question. This person has lots of shoulder paint when they bench press. So they want to know if there's exercises that work the chest without hurting the shoulders. We talk a lot about mobility there. How to get his shoulders to stop hurting gets the root. The next question. This person wants to know, you look when I'm getting back into shape, where does mobility play a role? Should I work on mobility now? Should I work on it later? Well, the short answer is always work on mobility forever, but we explain it into detail in that part of the episode and the final questions. What are the best methods for fat loss for people who are 80 and over in terms of age? So people in advanced age. So all of you old timers listening to this podcast right now. It's good stuff. Two of you, maybe. Good stuff. Also, this month, MAPS Anabolic. This is our most popular fitness program. So it's a complete workout program tells you what exercises to do, how many reps to do, how many sets to do. It's got videos demonstrating the exercises. This program is by far our most popular fitness program. It's great for sculpting the body, getting stronger, and speeding up the metabolism.  This is a great program for that. Well, that program is 50% off. So it's half off. This is the only time all year long that we're going to do this type of a promotion for MAPS Anabolic. Here's how you get the discount. Go to mapsred.com. That's M-A-P-S-R-E-D .com and use the code red 50, R-E-D-5-0, no space for the discount. It's like, hey, only when politics get involved. Yeah, that sounds good. Yeah. Yeah. Now it's interesting. Now it's interesting. I've never heard you bring up LeBron James ever so many times. Watch how much I learned about the NBA and like, I know this guy's gonna have all his stats. It's no different than 1978 when the next played out. It's just like Dr. J when he went up, you know.  I'm going to introduce you to ESPN's 30 for 30s where they do these documentaries on like players. They do such a good job.  They're brilliantly done, huh? Yeah, they're brilliantly done. They're extremely entertaining and I'll go back and rewatch some that are just awesome, dude. But right now, he's LeBron James in particular is getting just roasted, dude. Oh man, so many memes out there. I don't feel sorry in the slightest bit, dude. And here's the thing, I'm a LeBron James basketball fan. Well, anybody who's listening to the show for longer than three months, he's one of the goats. Yeah, that's all you've ever said. Yeah, I love the guy. Yeah, I think that he's, I think he's the greatest player ever. And it's very close between him and Michael Jordan. And I can make arguments for both sides, but no doubt he's in that discussion. He's incredible. But I don't like his political stances. I don't like him getting involved in politics whatsoever. I've never liked any of my athletes getting it. Anybody who I follow as an athlete, I follow you because you're an athlete, not because of your political views whatsoever. So when they get in there and they start doing that, I'm like, ah, I don't. You're ruining it for me right now. I like you so much.  And so seeing him get lamb basted right now, he set, he set himself up for that.  Cause he's been known to say things like staying silent during times like this is as bad as, as, you know, being a part of it. And, you know, kind of calling a lot of people out.  And now you have to hold yourself to a certain standard.  And I mean, democracies, that's as American as anything that exists. And that's a good thing for everybody. I don't care where you're from. Right. Left, right. Doesn't matter where you got to support people's right to be free. Um, and, but see the problem again is that he set himself up so poorly before.  If he said nothing, he would have been better off, but he didn't. He went against, I forgot who it was, but he went against that guy. So now that it's making, and then the NBA on top of it is kind of, cause the NBA has taken stances too. I don't remember where it was, but the NBA kind of said, Hey, we're not going to have games here anymore unless they change some kind of policies. I remember what state it was in the U S they've had stances like this in the past. But now when China, which there isn't a state in the U S that is even comes close to the oppression that the, that China does, China's communist, they control a lot of aspects of people's lives. You will literally go to jail for saying the wrong things.  But then the NBA is not because China is a powerhouse with money. So they just look like huge hypocrites. So you go in the meme world, which today's memes are yesterday's, same thing as yesterday's political cartoons. They're destroying LeBron. Yeah. Absolutely. Do you see the ones where he's, uh, uh, someone, they're selling t-shirts of him and like the communist uniform. Yeah. And all the Winnie Pooh, Winnie the Pooh memes with them. Like, Oh, I never have heard that before until self brought that up the other day. Dude, I was still laughing about that after you brought that up. Then he gets mad about that, like that reference. You know what I, yeah. Now you're going to double down, you know, of course. You know what I love about America is, uh, as dysfunctional as we can come across sometimes. Here's what I love about America. The second you tell us we can't do something, we're doing it times a million. Yeah, yeah. Like the second, That's why everybody hates this. Oh, the second the Chinese prime minister said, don't come, if you compare me to Winnie the Pooh or whatever, it's illegal. Americans are like, really? Here we go. Oh man, it was interesting. I remember even to, uh, remember with the political cartoons with Muhammad and how like, you know, volatile that was. So in Texas, they actually had like, everybody like did paintings of Muhammad and like, they made it a thing because of the fact, because it was like the untouchable. So it was like, no, everything is fair game. And so that became a thing. And that was, I remember I was like, Oh wow, that was bold. That took some balls. Yeah. Rebellion.  People could be offensive.  But so whether you agree with it or not, isn't the point.  It's a rebel country. It's 100%. Yeah. The second you're, you know, we could all disagree. That's the best part too. We all hate each other. Disagree.   Someone from the outsides. Tell us something. Not to do something. Everybody bands together.  We're all going to do it. It's even like, it's literally like you said, born into us.  Like it's just in our nature as the generation that comes up, like the kids right now are rebelling against the culture that's happening right now. It's just, and that'll happen again. Like every decade, you see this where it's, it's a, it's, if you, if you look at, obviously we were, we were born of rebellion against England, right? So we revolted against them. So that's where it started. Then the, then the states and the colonies, you know, they needed to make sure that the federal government didn't tell them what to do. Then you had the south and the north rebelling against each other. Then you had a country where immigrants from all over the world would come here. And the only thing they had in common was maybe some religion, there were a lot of Christians that came here, but a lot of, a lot of different religions. But the main thing they had in common was they all valued freedom. And so they all came here. Think about how crazy that was. Coming to a country, you don't speak the language. You don't have any roots. There's zero guarantees aside from the fact that you can kind of build your own business and do what you want. You're leaving your home and that's the kind of people that this country attracted. And so what you have is this huge melting pot of different ideas and stuff. And it causes a lot of turmoil. It really does. It causes tons and tons of turmoil, but it also spurs innovation and ideas. And so as much as we like to complain about the stuff that's, that's here, I mean, you got to love it too. You know what I mean? We're like the, we're definitely the poster child of the middle finger. We're the melting pot. It's, we work it all out. You know, it's that dysfunctional family that works it out at Thanksgiving. No, I totally, I love it. That's twice now that you wore that shirt on a day that I had planned to wear it.  I know. It's, it's probably, it's now become my favorite view. Do you have it too? Yeah. Oh no. Do you have the same color? Same color. I don't know if they have another color. No, I think it's just black. It's the, what is this one called? It's the Ever Henley, the long sleeve Ever Henley. It's form fitting. Yes. That's why it's like, it's fitted. It's fitted, but it gives you a nice V taper. And you could dress it up or down. It's, it's casual. I've wore it with my sweats before, but then I've also wore it with jeans like you have it right now. And I like it a lot. No, it's, it's super comfortable. And I got, I got put it on because we're going up to Tahoe and it's supposed to be, I forgot that it's cold up there. And then I was working with It's mainly cold at night, but yeah, I think it's been pretty decent weather, like 60, something like that. During the day. Yeah. What is it at night in the morning? It's pretty cool, bro. It is cool, but I mean, for us, like, I'm like, ah, you know, with the sun. But yeah, I know at night it's probably like 30 or below. Yeah. I was working with, uh, with Ann yesterday and she's obviously coming from Reno when she comes down here and she said it's, it's, it's nippy in the morning and then at night. So it's like getting cold now and then dry as hell apparently. Apparently it's supposed to be. Bro, might, when I go up there, my skin gets so dry. Yeah. That's, I couldn't live up there, dude. I was just up there. My lips were just like destroyed. Like all like cracked up and everything. I had to put all this like lip balm on and everything else, like looking all fancy. Oh, you know what that reminds me? We'll bring the, the caldera, uh, skin oil. You know what? I know Taylor, you know, put that on me and I thought it was kind of weird at first when I first started using it, but I love it. I've already gone through a full bottle of that. Yeah. Well, I can see a difference, um, in your skin and I used a little bit of myself. So it's all natural plant oils. When you look at the ingredients, you see, first off, many of them are wild harvested, which is probably one of the reasons why it's an expensive, uh, uh, you know, product, but also why it works so well, because when you harvest some of these plants from the wild, they tend to be higher in some of the active compounds, because when you, when you, you know, when you, when you try to plant things and you reuse the soil over and over again, plants tend to have less of their active compounds. They tend to be less nutrient dense. If you find wild flowers or wild herbs, um, they tend to have more of these active ingredients and that's what you see on the back. That's interesting. That's kind of like what you, like comparing like, uh, with animals, when you, when you hunt or fish, right? When you do that versus having them in a farm raise situation, trying to mimic the wild in a controlled, you know, system, like agricultural system. It's almost impossible. I mean, you can do it, but it's so expensive that nobody, nobody does it that way. Right? So what do they do with the soil? They throw, you know, just the stuff in the soil that they know that the plants need to grow, but they're not, doesn't have the same microbiome diversity, doesn't have the same other types of nutrients that are in there, doesn't get the natural fertilization of animals. So it's like greenhouses versus like out and, you know, outdoors in the open and getting sunlight and everything else. Yeah. So, so I wonder how they do that. Will you go out into in the wild and they pick all this stuff? Yeah. Yeah. There's places that they go because you'll see on the back of the bottle, if I pick it up, let me see. If you go on the back of the bottle, you'll see there's, there's, uh, many ingredients with two, they have two asterisks next to many of the ingredients that are all wild, that they picked out in the wild. So like, like the apricot kernel oil, you know, that's wild. The alfalfa oil, that's wild.  The echinacea that's in here is wild. So it's probably why you're noticing. Oh, it has echinacea in there too. Yeah. There's a very interesting blend in here. Yeah. That's the thing about putting stuff on your skin. We, we don't realize that putting stuff on, it's the biggest organ. Yeah. And the stuff you put on your skin ends up in your body. Yeah. You know what I'm saying?  And you're like, Oh, this is, this makes me feel good. Right. Look at the ingredients, dude. That's like, that's why I always have been skeptical about like using lotions and creams. Well, this is how I've been using it lately. So I've been using it like it's lotion for me. So I didn't, I don't know if that's how I'm supposed to be using it or not, but I, it makes my skin like look just like if I've drenched it with lotion all day long and it keeps it super moist. It, it almost feels, um, lotion gives your skin a different feeling than this. This gives it more of a, uh, uh, like when I'm in a humid environment and my skin's got this natural, it's natural. Um, what's the word I want to use? Not oiliness, but natural, like it feels moist. Yeah. There you go. What a terrible word.  I was hesitant to put that out. It was there you just sent somebody to say it.  He's like, what is it? Uh, um, moist. When did that word become out of favor? I don't know. I don't think anybody's ever liked it. Yeah, dude. Come on, bro. Every cupcake and cake commercial when we were kids moist. Make sure the fort going through the freaking cake. Yeah. I don't remember that. Uh, it's just one of those descriptors that you're just like, it kind of sounds like, I don't know. It doesn't sound great. Hey, how's, um, we were just talking the other day. Uh, I think, I don't know if Justin or Doug brought it up, but we were off air. Uh, and then you said that you had been too is, uh, journaling. Dude, I tell you what, man. Um, so I go to, sent me a lovely message this morning.  Yeah. You like that one? Did you get the picture? He did. Yeah. You sent me. Yeah. Did you get the picture? Yeah. The file was too big though. I had to drop box. I could do without the nude, but I did appreciate you guys have something going on over there. Not like that. No, it's, um, so it's, so I see a counselor every once in a while, um, to help work through and process, um, just some of the challenges that, uh, you know, I didn't know you were still doing that. Yeah. You know why I see value in it. I get a lot of value out of, um, out of, out of talking with someone, a non bias professional that could help you dive into yourself. I think it's, it's brilliant. I think it's, uh, it's, you know, it also is, it's also a dedicated hour that I'm going to work on me. And how often do you do that?  But anyway, one thing that, uh, she recommended, um, was journaling. And I've heard that so many times, you know, journal in the morning. It's really good.  Okay. No, you know what it is. So I thought, so finally I've heard it enough times from enough people and I said, okay, um, I'm going to give this a shot and see what happens. Here's what happens when you journal.  Do you know what the solution to that is? Have you ever heard of what the solution is? I usually just think of a different one. No, that's easy. It works. So science shows that one way you get that repeating thought, a repeated verse or whatever at your head is to listen to the actual song until it finishes. And then because it's completed, you've completed the loop and the odd that it stops repeating is low. So what I found with journaling is if I have a negative feeling about something or thought and I write it out on a journal, in a journal, because you're writing it by hand.  So I'm writing it by hand. It slows me down. Second, as I'm writing out the negative feeling, it becomes very natural for me to come out with the good side of it.  I yelled at my kid. Like maybe I have this bad feeling about that.  I yelled at my son and I shouldn't have. I yelled at my son. And I just, and I'm not even aware of how I'm thinking about it. I just have this bad feeling about it. And I replay it in my head over and over. Then when I write it out, then I can be, I find myself being a little bit more constructive about it. Like I felt bad. I yelled at my son, but you know what? I was under a lot of stress and pressure. Then afterwards, we actually had a good time. And I'm going to make today, I'm grateful for him. And I'm grateful that I have this opportunity to be with him. And you know what? Today, I'm going to make sure I make it a point to whatever completes the thought, no more looping negative bad feeling. And that just happens with everything kind of naturally. You become, at least I'm finding them a more naturally grateful and listing gratitude. And then the other part of it is you put out there kind of whether you can call it prayer or meditations. But it's basically like, affirmations. Yeah. Like I'm looking for the strength to stay on track or I'm a little nervous about speaking at this event today. But I know it's for a good thing. And it just makes you feel like you process your feelings. Yeah, really interesting. No, that's great. Do you do it like more towards the end of your day? Like it's a reflection because I know for me, that's how you know, I've been sort of getting into that, not necessarily writing it out, but like going through my day and my thoughts and processing like what I could do better going into, you know, the proceeding day. No, it's it's I do it in the morning. I've never I don't know if it would change if I did it at night, but I find when I do it in the morning, I'm now the rest of the day. And it's only it takes me a grand total of five to 10 minutes. Yeah. Sometimes it's like, because I've done about five or six times now, sometimes it's like lines where I'm listing things. Other times it's like a paragraph. But I find that after I'm done, you know, with that 10 minutes, I feel like I'm ready to tackle the day with the right attitude or whatever. Yeah. I didn't realize it would be that that effective. I know why everybody talks about it. I had a streak for a while there where every morning I was getting up and I was I was journaling and writing what I wanted to accomplish in the day. And then in the evening time, I was writing, doing five things that I was grateful for. And when I was doing it, it was great. The one I just and I've tried it. I've got, I must have a stack of different journals that I think Katrina's bought me over the eight years, because I was getting this mood, right? Like I remember the last kick was we had Hal Elrod. That's right. Yeah. He came on the show and it's like, I was like, you know, it's been a while since I tried to do that again.   Right. And then I do it and I start off for a while and I just eventually it always falls off for me. I can't seem to be consistent with it. Although I do think that when you've applied that so many times, like there's practices that are similar that I do. I just don't organize it as well.  Like I just, and it isn't, it's not always a negative thought. It's just a thought. Yes. We got to do this in the business. We got to do this. And it's like repeating in my head. Like I got to do it. Yes. And so I have to write it. Right. So I get up and then I write it all out in my iPhone notes. And when I do that, it does, it helps me calm down. Isn't that weird? Yeah. Could you get it on paper? You get the full thought out. You got, so it's like, okay, I can revisit this if I need to, or that's all I need to do is get it out. So I don't forget it again because it's important. That's what I think part of it is. I think part of it is we create these loops because we, it's almost like we're telling ourselves not to forget it. Yes.  It makes you more complete with your, because writing is a form of, of thinking, just like discussing it with people as a form of thinking. Once you write it out, it's like your, your, your mind or whatever, your subconscious is like, cool, I don't need to think about that anymore.  Bunch of records up there skipping. It's dad life, bro. That dude. Speaking of dad life, I'm laughing right now because we're going to, we're about to go to Tahoe after we're done with this podcast. And Adam, you're, this was before you were a dad, so I can't necessarily blame it on that. But you are hilarious about, you got to leave at this time. So we can get there at this time. It's such a dad thing though. Yeah. Just paranoid that everybody's going to like blow it.  Like he takes so much pride in getting somewhere like 20 minutes earlier than, you know what I mean? That's such a big deal for you. We all have, you know, we are all very different with our different s*** like that.  Like you are like, we religious about that. Like we're going somewhere. It's like, is there a gym nearby? I'm going to be like, what are we doing tomorrow morning? I want to make sure that I'm up by five o'clock. I can't eat before that. You want to eat? You can't eat. I need to work out and then we'll eat. I don't want to eat before we go work out.   I'm going to have this nice meal. You say it so many times that like, yeah, okay, you're right. That's what we're doing.  Doug is like with the lights or the thermostat in here, correct? Well, he's got me.  Did you say our bill was $700 for the electric bill? He's like, yeah, no, 800 and something. I'm like, I'm over here switching the lights off with him. Oh man. Yeah. So he does remind me of dad like that. You know what I'm saying?  But it's like 800. You turned the heater on right now.  Those are the stereotypes, right?  There's dad jokes. That's another big one. The lights turned off. The dad sneeze. Have you guys heard this one? This is a big common one in the middle. I have that. Yeah. Apparently dads have the loudest. Oh, you've heard me sneeze, right? Oh, man. I'm not even trying, but yeah.  So Jessica has a broken sneeze. That's what she does. So she broke it. It's broken. She'll go to sneeze and no, she goes. And she'll do like a pattern on the back. Like, get it out. Well, so we were having a conversation and she's done this as long as I've known her.  She's like, what do you mean? I'm sneezing. I'm like, the object of a sneeze is to expel the irritate, the irritate out of your nose. The fact that you're not doing that means it's broken. She's like, oh, so now she tries to like to let it out, but it's still kind of broken. You know, I am totally late to the party on this, but I've been meaning to say something to you guys. I've now watched it twice in the last week. I saw Lion King for the first time. The original or the? No, no, no, the new one. What'd you think? Have you guys seen it? Yeah.  Is it? It's amazing. It was. I can't believe you guys never said anything to me about it. It was pretty good. No, it's amazing. It's so good, dude. It was really good. First of all, it was funny. Like, there was like moments in there where- Well, it's just like the original. Exactly. Yeah, it's exactly like the original, which is part of why I liked it.  So, yeah. Maybe even older, dude. It's at least 20 years old. So, it's like I was going like, okay, so I had to have been 17, 18 years old when I originally saw this. And, you know, the lions are like there. I'm watching it. I'm like, oh my God, I remember the song. I remember this part of the show. I like the original scar better though. My sister said that actually. Well, that's seen in my preference. What's wrong with the old scar? The newer scar? He's just not a sinister. That's what she said. She said she didn't like- He wasn't as evil in his voice. Yeah, I like it. His voice wasn't as good. Yeah, I just like the- That's funny. She made the same exact critique. My villains to be villains, dude. I watched it with her last night.  So, we are- 1994, homie. That's when the original one came out. Oh, wow. So, 14. Yeah, it's a hella old cartoon. So, what is it? 26 years? Yeah. Wow. Yeah, that's an old- No wonder they brought it back.   Right.  I know. And I was thinking about, as my sister and I were laughing, I'm like, could you imagine being like a five-year-old? Like, I'm probably going out trying to talk to animals after I- Like, if you're five and you watch that- It's going to get like that.  It's that- Hi, kitty. Like, this might actually be a horrible thing for kids. That's what was going through my head. I'm watching this. I'm like, this has got me fooled as an adult. You can't- You can't even talk to that. Thanks, Disney. My son thought he was going to sing with this animal. He's going to get eight of them. That's what I feel like. I was watching it and I'm going like, I'm like- I actually got up out of the couch.  You see the fur fricking- It is, yeah. Oh, the grass. I mean, it looks so real and I'm thinking, that's got to get some five-year-old kid. Trying to go play with the warthog because it needs to keep a cool friend. Yeah.  Yeah, they will gut you.  But I thought they did it. So I just recently have watched the two remakes that Disney did. You saw Aladdin? Yeah, I saw Aladdin this one. I haven't seen that one yet. I didn't like Aladdin. I liked it. I didn't. I liked it. I liked it.  I wasn't a fan of that. I wasn't a fan of like- Changing it. Yeah. They did some things in Lion King that were subtle too. It was- I thought it was really funny. It's cool that Disney- This is something that I do. I think Disney does a good job. Like there's something going on right now in our culture and this acceptance at all sizes and fat shaming. Like that's something that has been a conversation in the last decade more than it was the previous two decades.  Right. But there's a part where the hyenas are about to eat the warthog and they make it clear. They're saying something towards him and his response. He comments on being confident about his weight, you know, and how he looks. I'm like, oh, that wasn't in the original. That was a nice little subtle way to throw that in there. No, they do a killer job. You know what they do really well that impresses me the most about Disney is when they use actual live-action actors. The actors that they pick are just, I mean, brilliant, like, brilliant actors, incredible singers. They have this likable factor. They did it with Star Wars. Disney by Star Wars. And the characters that are in the Disney-owned Star Wars is you, the Star Wars is, I don't know if you can say. Yeah, it's already plural, isn't it? They're just so likable. You know what I'm saying? Just very, very like the, you talked about Aladdin, the actor that played Aladdin and then the actress that played, what's her name? The princess or whatever. Such likable. Yeah, such likable. Yeah, I liked, yeah, especially the droids. Like there's been a few of them in the new Star Wars that I really liked. Like even in like Rogue One, I really liked that droid. It was a pretty, you know, it was a good take. Like I think they do a good job of like characterizing like inanimate things pretty well. That's got to be a pinnacle for, especially for a child actor, right? If Disney takes you, it's like, you're going to be awesome. Yeah, pretty much. No matter what. No, for sure. Yeah, anyway, what was the thing about AI supervisors you wanted to bring up? Who is it? Is that you, Justin? Yeah, no, I just saw it. And I was reading that that was like kind of a new standard to rolling out with a lot of these corporations where they're spending a lot more money into these algorithms sort of like supervising. And so what they, they start monitoring the productivity of all the employees.   Well, I think, I mean, today it's got to be so tough. I mean, to run a company where ever, like, you know, what company doesn't have a majority of their employees working on computers, right? Most all companies, you know, you got multiple employees if not tons of employees working on computers, building towards something or whatever.  I've heard that before. I've heard people tell me that like, oh yeah, I work 20% of the day, the other 80, I'm surfing. I've read studies that say that that's common. Is that, is it? Yeah, see, I've heard that. I mean, that's just me from experience talking to people. But I wouldn't be surprised if a majority of people out there working for companies find themselves surfing around on Facebook. Now, it makes you wonder how it's going to. Yeah, it's like YouTube, but it's from Texas. Yeah, it makes me wonder though how much that's going to hurt innovation and creativity. Yeah, like if you're in an environment where you feel like you're being monitored and you have to be super. Oh, it's like the ultimate helicopter parent. Yes. It's like, I get out of here. I don't know. Like, so I go back and forth on this, right? Like, this is the last experience when I went down to Organified. Adam's thinking about getting AI supervisor first. Watch out, Andrew.  He's always working though. I never catch him on Pornhub or anything like that. I come behind him all the time too. Every time an employee finishes a computer, that's the first thing I just hit the P real quick and see what was last. You know what I'm saying? Dead giveaway, because Pornhub pops up right away if you do that, you know what I'm saying? The face will tell it all. Yes, I gotta make sure they're not to use their computer so I get them in trouble. Yeah. No, but do you guys think that we're going through just like again, I talked about this whole time on the show that we tend to do this as Americans or it's just as humans, I think. The pendulum swings one way and then swings back. Bounce off the edges. Right, and we had these cubicle type jobs where nobody talked to each other, staring at screens and then we broke down the walls and we opened the environments.  It's like hooli. Right, yeah, totally. And so it's swung the other way. At what point does that become distracting or become a place where it's like, okay, maybe we're working and this does create more creativity but also create some distraction from what you should be doing it all day long and you're still only working X amount of hours. Do you think that maybe we over-corrected by breaking the cubicles down and now it's just like, hey, fucking. Like too much autonomy and now it's like we're trying to like take our grips back and like be like, oh, well, this isn't really providing the kind of productivity I wanted. Right, yeah, right. No, I think so. I think it's a lot of experimentation, especially in the tech space, but there's another piece to this that we're missing, which is the new economy, especially the tech and gig economy, so competitive for talent that part of the reason why they do that isn't necessarily to spark creativity and innovation. The other part of it is they're trying to attract the talent.  Yeah, so if you're like a top engineer or you're in tech and you've got a great resume and you're like, okay, do I work for Apple? Do I work for Google? Do I work for the startup?  Google gives me free food, ping pong tables and arcade games. I'm going to work over there. You know what I mean? They got a movie theater? Yes, exactly. And I'm in. That's part of it. Now the irony is, and I don't know how often you guys have been to places like this, I've been to quite a few now companies that have done this.  It's just knowing it's there. Well, maybe, hold on a second. Maybe because you're, when you walk in, you're Adam, the supervisor or the big company we're working with.  I don't know, really? I don't know.  Yeah, everybody dispersed. Because I'm like, oh man, a ping pong table. I'd be totally playing ping pong or whatever. But then again, look at us.  How often we playing the video games we got out there. Right. Never. Never. Never. That's what I'm saying. I like having him here though.  You know what I'm saying?  You know what I think? People use the most in these companies? What? Free food. Oh yeah, that's a big sell. Yeah, that's a big one. Jessica's dad just got a job at Google. Dude, they get, and they don't just give you like, okay free food. No, no, it's good. Yeah. And they let you take home. Yep. So that's a big plug. Huge. Yeah, that's big. I would use that. Are you kidding me? And there's lots of different options. It's not like there's three options every day. There's all kinds of different options, and it's legit food. They did a smart thing with that, you know, in terms of track. Well, I've always, I believe that they're doing this thing with the, I've been saying this for a long time on the show too, that like, Apple, Google, Facebook, they're all building these. Their own world. Yes. Their own little world and ecosystem. You get bonuses and Apple bucks. Dude, I'm telling you. Well, they're already made, you know, the credit card and the pay. I'm telling you. It's all coming in. I'm telling you. It is going to come in there. You're going to, it's going to be, that's how they're going to entice people. That's how you're going to get somebody who's making a quarter million for said company to come over and work for Apple, because they're going to be like, hey, we're not going to pay you a quarter million. We're going to pay you 125. But we're going to give you $300,000 of Apple money. You could spend it on campus. Which, yeah. Which you can use on campus, which gets you movie theaters, dry cleaning, wash your car. Apple key chains. You could use at our grocery store. You could lease a car from Apple leasing. You could fucking, yeah. Buy a house on our Apple campus. Do not think that is not coming. That is 100% coming. Oh, I mean. It's your Apple headbands and yeah. It's actually very, it's not just intriguing. It's alluring. I mean, think about that. If they actually had something like that, that'd be kind of. Well, especially, I mean, Apple and Apple has done a really good job of this of, you know, having the best or one of the best of like everything out there do. Like it's probably going to be, they'll attract some of the best Dennis. They'll attract some of the best grocery stores. They'll attract some of the best of everything. And so not only will it be cool and a great deal because you're, you can use your money at these places, but they'll probably be great places. Yeah, they're already doing that too with like doctors, physical therapists, and chiropractors. Really? Yeah. And the like in Dennis, like that. Yeah. One of my clients, you know, used to be a VP there.  You know, like, and so that way, you don't even go outside the campus.  Well, I mean, and look, there is lots of evidence to show that if your employees don't have to leave, if they feel like their lives are less stressful, because that's what that is, right?  Oh, I got to get food, ship for dinner. Oh my God, I got to. So, oh, but it's all taken care of here. So eliminates a lot of that stress. Stuff like, I've seen lots of studies on gyms in corporate facilities. It wasn't that long ago. I mean, nowadays, a lot of big companies have gyms. But back when I first started in fitness, it was still novelty. And when we would do corporate memberships. It was so novel, that was a whole department. It was, it was a whole department. And because a lot of companies didn't do it, it was a new thing. But the studies were coming back, showing that every time they invested a dollar in fitness for their employees, they get $2 back in productivity. Less sick time, people working together better. Virgin is one of the best companies that figured that out, like right out of the gates. Really? Yeah, they went all in on, corporate wellness and even made like, they were one of the first to adopt Fitbit and all these things to help kind of promote like more focus on just overall activity and like getting up and doing things and incentivizing their employees with that kind of stuff. Well, I mean, again, you create that. It's a great environment to be in nowadays, because especially if you work in these, you know, these new economies, these like tech, they're fighting for talent. So you're in a good position. You know what I mean? So it's, I mean, I've said this for forever. I have family that's in tech and investing. And I'm like, man, you guys are in a good space. You know what I mean? Pre-lucid. You don't even have to be the best. You just have to be kind of good. Yeah, yeah, yeah. You're going to crush. You know what I mean? Yeah, I sent both of you, I think. I know I sent you the Lane Norton's BCAA video that he just did. Did you see that? Did you see my comment? I did. No, I did. I got cash back. I can't keep up with you guys. Really? I thought I sent to you too. Did you not get it or you don't check your DMs? You don't check from me? I mean, I get a lot of them. Put a hot girl picture in the promo. Next time you got to wear something first. A little more scantily clad at him and then I'll pay attention. Sorry. No, he wrote, what he did is he talked about taking BCAAs for his prep for nationals. And then he got hammered because studies show that branched amino acid supplements do nothing for you if you're protein intake is high. So people are like, why are you even taking this? Yeah. So he made a video kind of defending it. And he says, no, the studies are clear. They show that BCAAs don't build muscle, but some studies show that they reduce soreness and improve recovery. But the studies also don't compare it in terms of comparing it against an equal amount of protein. So in other words, what the studies show is taking eight grams of branched amino acids, reduce soreness, but they don't compare it against eight grams of protein, which is what you should do. So he's like, so I don't know what it's going to say or whatever.  And I'm like, okay, so it improves recovery, reduces soreness, but doesn't build muscle. So you're just taking this so you don't, you're not a sore. That kind of doesn't make sense. So we're kind of going back and forth on the whole thing. But no, it's- Is he getting frustrated or are you guys just having fun? No, he's acknowledging it. I told him that. I think he just likes to drink the fruity, you know, super loose flavor. You know, he wants- It's tasty. Yeah. He wants to drink a tasty drink, but you know, you feel weird about that. So here's sprinkle some BCAAs. Yeah, sprinkle it in. That's a little healthy. Yeah. I thought it was a good video. I think he did a good job of addressing it. I thought it, but again, it could again confuse people of like, oh, I should take it then. Like, no, you probably should not take it.  In which case, just take protein, it's cheaper. Eight grams of protein is cheaper per serving than eight grams of- Well, the irony of it, and the reason why I think, I think we've taken such a hard stance on against it, is the people that would most likely benefit from it aren't taking it. The people, and the people that won't get any benefit from it whatsoever are the people that are taking it. That's right. It's the bodybuilding community. Yeah, it's the bodybuilding community. It's the people that are tracking their macros. Those people are, that is probably helping them not at all. It's probably because they get the best like profit margins from that specific product. Totally. When you, if you were to look at, go in the gym and you know, count the eight out of 10 people, I guarantee you that are taking BCAA.  I guarantee you eight of the 10 people also are tracking their protein intake. And if you ask them where their protein intake is- High. Yeah, it's high. It's not even just low. It's like, or moderate at all.  Because those are the people that care about that, that are tracking the patient. Yeah, just take protein.  Just take five grams of protein. Look at your protein powder. See what it is per serving. Typically a serving is 20 to 30 grams of protein, right? Take five grams of that. You're spending cents for five grams of protein versus your dollars that you're spending for five grams of branched amino acids. It doesn't make any- But they've done a good job.  Because the whole eat sour patches afterwards is the thing. The whole gummy vitamin market is like humongous now. That's like everywhere, even for kids.  Well, I addressed this in my stories the other day that it's like, what do you think about this? Everybody doing the sour patch kids or basically chasing the dextrose post workout. And my response to that is what I said was, you know, in my entire career of training clients, I would argue that 90% of the people that I trained had a hard time getting all the nutrients their body needs in a day.  I would much rather them go get something else that is way more nutrient dense in their diet and will benefit them. Plus you're mislabeling something. So I talk about this all the time, looking at food and understanding all of the values that the food brings you. Some of that value is it's healthy. It's healthy for my body. Some of the value is it tastes good and I enjoy eating it. So sometimes there's value to that. There's lots of different values around food. You're mislabeling a candy by taking a post workout. And the reason why it's mislabeling is you're saying that this is beneficial for performance and health when it is not. Now, is it beneficial to have some sugar post workout versus no sugar depends on the person if you're an extreme athlete?  You know what I mean? Have some fruit. It's better, better for you and you're not mislabeling a food, which what's the number one problem that we run into with clients is them learning better behaviors around eating. And now you're going to mix them up with this whole... Here's a formula, by the way. If you're thinking about starting a supplement company and you really don't care, you just want to make a lot of money, here's the formula.    That's like the formula. Triple protein hot pockets. That's it. Yeah. First question is from Crystal Felice. What is your opinion on incorporating AMRAP and EMOM sets into your daily workout? You know, it's... I like Ding Dong workout. This is my favorite.  That's so funny.  So, F9. AMRAP stands for as many reps as possible. What's EMOM again? Every minute on the minute. Every minute on the minute you do a rep. So, kind of Tabata-esque. Yes, that's like a hit Tabata. So, here's my opinion on both those things, and they both kind of fall in the similar category. It's a terrible idea into your daily workouts. Do I think there's some value in throwing a... I've done an AMRAP before. I would tell you, let's say here, this last year... That's another word for failure, isn't it? Yeah, right, exactly. As many reps as you can do in a set. Right. So, how many times have I trained a set where I did as many as possible until I absolutely completely went to exhaustion or failure? I can tell you in this last year that that was less than 10 times, probably less than five times. So, somewhere probably between five and 10 total times in all of my workouts have I done this. So, yeah, I think there's some value of intermittent... Do I do it? Yes, intermittently I would do it. Would I program it into a program every week or every day?  No, it's like an interrupter. Yes, it's great. But I think the rock-studying bebop version is a lot better. This just annoys me with these acronyms. But yeah, I think that again, what's your desired outcome? What's your focus? Is your focus on strength? Is your focus on building muscle? This is another one of those things that's going to compete. And so, if you look at it as something that's going to compete towards your progress towards just specifically building muscle or specifically building strength, it's going to add an element of endurance that now your body is going to compete amongst those things. These are tools to radically increase the intensity of your workout. And these aren't the only tools. There's forced reps and partial reps and heavy negatives. And there's all kinds of different techniques to pushing your body to a very, very high-level intensity. We need to explain the studies that support this stuff. Because this is where these people, I think, get the idea that it's good because they'll take a study to support training to failure and the benefits of it for muscle building. And what you're not doing is you're not looking at the whole picture. Yeah, right. Short-term, if you compare one group to another group and one group is super, super intense and the other one's less intense, especially if it's a short-term study, you're going to see that the intensity factor is going to give people some better results. But if you extended that study and the people continue to train with that level of intensity, you would start to see their progress stop and maybe even reverse. To tortoise in the hair. Mm-hmm. To tortoise in the hair. The tortoise will eventually pass the hair.  But over the course of a year or two years or a long actual study, I guarantee you the tortoise would actually end up passing the hair in this situation. And so, but is there value then? Because there are- Yeah, there are tools. Yes. You just got to know when to use them. Right.   Oh, time for the sledgehammer. Oh, fuck, I broke the wall, you know. That's kind of what's happening with these tools. Now, I know why they're so popular. It's because when fitness enthusiasts or influencers post about their workout- Yeah, it looks cooler. Yeah, I'm not going to post about my regular, you know, workout. That's not exciting. Unless you're Mike Matthews. Yeah. He does a great job of that. Every regular workout. Casted regular. I like it. You know what though? That's a good point.  No, no, it's perfect. ATZM, but that is, that's the truth though. That is the truth. I appreciate it. I'm like, that's so boring, but I love it. That's how we built his physique. You know what I'm saying? But it's boring.  And you know, I got a nice squeeze. No, it's like boring.  It's a little distorted that. Oh, that's the way I need to work out all the time. It's not. In fact, I'll say this, the advanced intensity techniques should be reserved for people who've been consistent with their workouts and who are relatively advanced for at least six months to a year.     Like it's, there's so many other big rocks to accomplish in your, your fitness journey that you should be addressing and getting good at and practicing and learning first before you, before you start adding stuff. And most certainly, because here's the thing, if you're, even if you're somebody who's within six months, if you did this once, not a big deal. I'm fine. In fact, probably has some value, but you doing this in every workout or programming it or every week. No, ridiculous. It's, it's not a good idea. Nope. Next question is from Thunderbolt. I've been having chronic shoulder pain, which makes it difficult and painful to bench press. Are there any other exercises that work the chest without using shoulders? You're asking the question. You're asking, you want the wrong answer. You want to go around it. Yeah. That's not the right way. Are there exercises that you could do that won't hurt your shoulder that'll work the chest? Yes. Are they going, are you going to, is this going to result in reduced Are there? performance? Maybe.  There's nothing you can do for the chest. Give it a fact that there's nothing you can do with the chest that doesn't incorporate the shoulders. What I mean is, I'm sure there's exercises that will not bother. It won't stress. Yeah. That won't bother his shoulder, but then he's going to lose strength and he's going to lose performance because he's going to be avoiding the best, most best exercise. And he's not addressing the root cause. That's it. Like the real question should be, which makes it difficult and painful to bench press. What can I do to get my shoulders to stop hurting? Right. So I would take a break on your heavy benching and I would focus on shoulder mobility, upper back thoracic mobility, and really figure out why the hell your shoulder's hurting in the first place because you're going to be avoiding some of the best like bench presses and incline presses or some of the best chest building exercises you could do. Listen, this is extremely common. This is very, very common because because of upper cross syndrome, okay, which is the rounded shoulders and the forward head, which almost everybody has this.   We don't ever do anything behind us. So of course, we're, it's going to train our body to be closing forward. Now, when you're doing the bench press, it is not advantageous for you to be in that position. It is more ideal for you to be in a retracted position to where your shoulders are peeled back. But that's hard to do that because your brain just tells you to get this weight up. And if your default pattern is to always allow the shoulders to roll forward because you're that way most of your day and you get under a 200 pound bench press, you pull that bar off and then you drop it down. Your body just goes get this bar up and what it'll do is it'll push everything forward but you need to be able to stabilize the shoulder girdle and keep it peeled back while you press. This is why we created a program like Prime Pro and arguably the most valuable program that we created. When you think, when I think of everybody, athletes, trainers, your advanced age clients, people just getting into working out, to me that is those programs Prime and Prime Pro in my opinion should be in everybody's exercise library just because everybody is going to deal with stuff like this whether it be the shoulders, the ankles, the hips and instead of trying to find exercises that don't bother it like Sal said you need to figure out why that is especially when it's chronic pain and we're not talking about acute injuries we're not talking about somebody who fell and broke their arm or tore their rotator cuff we're talking about somebody who man I don't know what I did but when I bench it just aggravates the shit out of my shoulder well that's not fucking normal that's I mean it's normal in the fact that a lot of people deal with it but it's not normal that your body should feel that way doing a fundamental movement like a bench press so let's figure it out and let's address it now we don't see you in front of us so I can't say for sure but more than likely the point that Sal's making is probably correct and before you go into benching what you should do is prime really well in fact I know that I just did we all did there our Friday fitness tips that go up on our Instagram page and I actually gave a tip in regards to bench pressing and the tip that I gave was about priming before you get into that because of this exact situation because I know that this is super common a lot of clients of mine would do this and I suffer from this like as to this day okay if I get into a bench press a lot of times when I get under there my shoulder is clicking and I can feel it like catching and it and it totally is aggravated unless I go and I spend five or ten minutes priming okay all my back muscles that are responsible for pulling my shoulders back before I go bench and then when I actually put the work in and I do that I get under the bench I feel extremely comfortable yeah all the stabilizers rotators like if you're not expressing any rotational movement at all like this is going to become a problem you're just not going to track as optimally as you could even though you know it doesn't seem like it's even part of the process right because I'm just pressing the weight right in front of me and all I have to do is this one simple move out in front but if that's all your emphasizes and you're loading that process continuously it's going to stress and it's going to start pulling you know everything out of out of track just a little bit to where you could counter that by just expressing more movement that your shoulders very capable of doing so to take the time to really kind of you know go through that and figure out where you're where the sticking points are where where the deficiencies lie is going to be like massively advantageous if when you come back to bench you're going to see a performance increase and also like it's just going to stabilize better which then alleviates the pain but yeah you got to go back to the root and see what's going on next question is from RC junior 1209 when getting back into shape where or when do mobility workouts come into play we are not working with a personal trainer mobility workouts come into play day one in forever there's never a there's never not a place for mobility workouts now it's actually probably a great place to start oh it's for a lot of people of course yeah I mean I you mean the focus like yeah like most of the like like when this person before you lift weights right right yeah right when you're getting back into shape in fact this is an excellent place to start I tell you what if I I haven't been in this place in a very long time where I'd fallen completely out of shape and I and I hadn't been exercising working out but I'm I've learned so much more about mobility today in the last or in the last probably five years than I had in the previous decade of training and what I know now if I were to have started all over again or came from being way out of shape and then getting back on the gym I probably would have spent the first month doing mostly all mobility work and very little strength training it would be all because you're going to get some carryover from that if you haven't been training at all you're you're pretty weak and actually just holding your body weight up and doing mobility type of movements you're going to build a little bit of strength and more importantly you're going to get those joints moving more optimally before you go into starting to do strength training and lifting heavy so yeah where does it where does it play fuck it plays a huge role and should be a major priority for everybody but it's most certainly for somebody who's decondition and the in the two I mean there's two main reasons why it's it should always play a role one the obvious it's going to prevent injury you know working on mobility is one of the best insurance policies you have against chronic pain or even acute injury from workouts now the second reason is less obvious the second reason is this with improved mobility and remember this mobility means longer or ranges of motion that you have control over so it's not just the fact that you have greater ranges of motion like oh now I can touch my toes whereas I couldn't before it's also do I have strength and control in that range of motion that's a mobility is this complete ownership of how you move and that reduces injury like I said earlier but it also does something else this is not so obvious gives you better results because I can work through greater ranges of motion and because I own those greater ranges of motion I'm going to activate more muscle fibers when I'm exercising I'm going to make all the exercises that I do far more effective and all of that's going to give me better results and we know this through studies if you take you know groups of people and you have some of them perform half squats and then you have the other group perform full squats both under good control with good mobility the people doing the full squats are going to get better results they're just going to get better results all the way around generally speaking so mobility work because some people think I don't want to waste my time doing mobility I'm only interested in building muscle I'm only interested in looking good and I don't hurt so there's no need for me to do mobility work well the truth is if you want to maximize your results then you should be working on improving mobility because it's going to give you better results yeah it's so interesting to me because again we always kind of come back to like a car analogy but in terms of like having just like parts of the car not working at its best right say say like even the tires for instance are like low in pressure and now I want to like keep increasing you know the engines torque and like I get more horsepower and I get more like what is that going to do in terms of like propelling the car forward it's not going to do a whole lot okay so you look at your joints if they're not working properly if you don't have the ability to stabilize properly your body is not going to allow for you know more force production it's not going to allow for you to then build you know more strength and if you do it's going to come to a headway where you know at that point it's going to become a problem where you're applying too much force but you can't handle it and so then it's going to break you know what the irony is too about mobility work this is this is the funny irony and this is something that I learned as a trainer you know probably five years in I know you guys feel the same way and any trainer who's listening who's been working with a lot of people has learned this that the most value that you'll ever provide a client ever that will give you the most clients will give you the most value where you could charge the most money that people actually in reality value more than anything else is your ability to keep them pain free no joke like getting people to lose way getting people to build muscle and get stronger that also has lots of value but nothing is more valuable than when I get you know Mr. Johnson who's 43 years old and I got him to move better and now when he back doesn't hurt and his hips move well he feels like he's younger and he's moving good that's the thing that keeps him coming that's the thing that that gives him most value and the irony of that is we sell fitness so much based off of fat loss and muscle building if we just communicated this mobility you know point well more everyday people working out and doing resistance I really do I think if people really understood what resistance training could do when it's when it applied to mobility and they experience it they'd be more likely to stick to their workouts more likely to be consistent because the weight loss and muscle building thing you know a short term that's great but long term at some point you're like I don't want to keep trying to lose weight I don't want to keep trying to build muscle for the rest of my life but jeez I feel great I feel really good I move good right like I think if we sold it right the irony is that the mobility aspect is probably what we'll get the average person to pick up some weights and work out with weights consistently next question is from Alyssa Shepard what are the best methods for fat loss in a 88 plus year old with limitations well this is all on that mobility being consistent with mobility the number one thing I would focus on especially with people in advanced age which towards the end of my career I worked with a lot of people in advanced age which I would categorize people over the age of 65 or 67 and up I would focus on getting them more mobile and getting them stronger and this regardless if they want to lose weight gain weight or whatever getting them stronger does a tremendous has a tremendous impact on speeding up someone's metabolism the greatest impact is on people in advanced age I swear to God like I can get someone's metabolism to get faster through strength training especially if they're already inactive but you take somebody who's 80 who's inactive and you start reversing what's happening to their body with weights all of a sudden miracles happen I mean it is literally life changing we talked about this in previous episodes the difference between an 80 year old that exercises regularly and the difference between them and an 80 year old that doesn't exercise regularly it's like two different universes it's completely different so the first thing I would do focus on strength and mobility that's number one now when it comes to weight loss of course we can look at diet and all that kind of stuff but I don't even touch their diet until later on and the first thing I focus on is increasing their protein intake there's lots of evidence now that shows that a high protein diet has tremendous benefits for people in advanced age they're finding it does a good job of reducing muscle and strength loss improving mobility and this is for otherwise healthy individuals it also does a good job at just getting them to feel better and improve their hormone profiles so when I do work on nutrition it's like this it's like okay let's look at your diet all right I want you to start eating more protein let's try having protein with all of your meals that you have throughout the day yeah it's especially important to work on strength mobility and to also like increase their proprioception in terms of like their body's ability to understand where they are in space but also like to like balance just movement yeah movement in general and so I would focus a lot on multi-planar movement and making sure that they're able to react a lot more because we're dealing with somebody that's probably you know this is 80 years of fixed types of movements because like you start like down regulating like certain movements that you don't use and so for the first thing for me is really to find those movements that they're not doing and just sort of lighting those pathways up again is going to do a whole lot in terms of the overall stimulus and now that's going to affect you know even their cognitive ability is going to increase and all these like benefits are going to happen as a result of that which is going to be momentum dude this I've seen this this is I've seen this far more with people in advanced age than any other category getting them stronger not changing their diet they get leaner yeah just because I think we don't realize just how inactive people get after after a certain age and so just getting them to move and build some muscle without changing their diet and then before they know it oh I'm getting I didn't have to change their diet they just start to get leaner throwing in the protein is just a a plus so the the thing that I used to have to coach to my trainers with clients like this is avoid the temptation to want to just put them on a bunch of machines and do a bunch of bullshit exercises it's it's really easy to have somebody this age and go like I'll just you know we'll go to the preacher girl machine and then we'll go to the little chest press machine and just move these clients around the machine like it seems safer yes so it seems safer it's easier like they can do it that you feel like you're providing some sort of exercise for these people and it's probably better than them doing nothing but where I see a lot of value Justin touched on it a little bit with the stability thing I like incorporating a lot of stability stuff with that age I like doing a lot of unilateral work I like doing things that I think that are really basic functional movements that they start to lose like being able to lift their arms above their head yeah no weight yeah with yeah exactly no no weight it could be no weight at first and then eventually be five pounds and then be able to do that to get someone to that age to press five pound dumbbells over their head and then also balance on one leg would be like a fucking huge accomplishment just balancing on one leg not even lifting anything right or going to a split stance and doing that getting them up off the ground that could be a workout that's you know three sets of five times of them starting on the ground getting all the way back up and then teaching them proper ways of doing that you'd be amazed how many people that age can't even get off the ground anymore no you're bringing up good points consider their limitations and don't and try to take off the filter of what you think is a workout you know because you're working with someone who's old and you're working with someone with limitations I'll give you a couple examples of common exercises that I would do with people in this age group one of them would be sit down and stand up right out of the bench and sometimes they couldn't do that without assistance so then what I would do is I would get pads and I put them on the bench to make the bench higher so now they didn't have to sit down so far to stand up and then the way I would progress them would be take one pad off we did we've been working with two pads now for the last you know four weeks now today I'm going to take one pad off let's give that a shot that's their exercise for the lower body that's it here's another one leg extension with no weight literally I'm sitting down on the bench try to maintain posture Mrs. Johnson try to keep your hands across your chest you have to support yourself now lift your knee off that your leg off the bench and try and straighten your leg out as straight as you can and bring it back that's enough resistance for a lot of people in this category here's another great exercise I would have people stand if they had the balance sometimes I've had to have them sit or so stand or sit I'd have a balloon and I'd pop the balloon to them in different directions and their job was to reach to hit the balloon and hit it back to me so I hit it above their head I hit it to the side I hit it down low we would do that for 30 seconds to a minute then we would rest or I would take a bunch of pens and I'd put them all on the floor and I'd drop them so on the floor and it's okay without shuffling your feet bend down and pick up each one of the pens so they have to reach over the left reach over the right and then when they'd stand up I'd say now make sure when you stand up you have really really good posture don't overestimate their ability to move and what is considered a workout a lot of these exercises believe it or not these people will come back to you the next day and be like oh I felt a little bit sore I put ginger snaps up on a shelf go reach for those yeah they like ginger snaps you've been listening to this podcast long enough we know that sals trained mrs johnson a thousand times and I've trained susie she's a super human yeah yeah susie and I don't even reference anybody I was like some asshole that I worked with butterscotch discs whether whether smooths whether whether whether whether whether there's whether there's originals that's where they are whether there's religion whether smooths and actress yeah yeah I tie I tie it on a string in front of their face and say hey go get it oh my god he has a term yeah bands are great too so I like using bands for for people in advanced age I think that's but just oftentimes you need no resistance at all you're right no just getting them to move and just think of think of all the basic things that we take for granted okay that we do every day walk say walk sideways down the hall yeah I mean I swear to god that's you know what will benefit you if you're if you're a trainer and you want to work with people in this age group the way I learned how to train these people could retire at my home watch and walk around for a while actually I volunteered at a couple retirement homes and did some stuff but and we would do stuff in chair so I'd have him sit in a chair and but what I where I learned how to train people like this was I had an exceptional physical therapist that rented space in my studio yeah and she physical therapist brilliant at working with people my best for my best friend was a PT and when I was just starting as a trainer he was also he was going through PT school and so he was actually somebody who I always would use for that because he that's they're dealing with people most people in advanced age and so the stuff that he would do I'd be like oh wow like he'd give me an exercise and he'd be like you know sit her on a stability ball and have her just lift her leg and extend the leg that's right lift the leg up extend it all the way out straight on a stability ball and be like I would never thought of that and he's like oh yeah no they lose all that control on their hip and then you're just the weight of their leg is enough for them no if you're a trainer if you're a trainer see if you can volunteer with the physical therapist tell them you'll help them that's great actually advice watch them because I watched her for about a year and then I started working with this this population I learned a shit tone from watching her you know work with these people anyway look go to mindpumpfree.com and check out all of our free fitness guides so we have guides on fat loss muscle building we have guides on helping you get a better squat work out your midsection your abs and your core better we even have guides for personal trainers and for men's health we have a testosterone boosting guide go check them out mindpumpfree.com you can also find all of us on Instagram you can find Justin at Mind Pump Justin you can find me at Mind Pump Sal and Adam at Mind Pump Adam


Good afternoon, everyone, and thank you for sticking around. Let's switch a little bit gears here. I'm very excited to share the research that we are doing under the umbrella of CERC, and the focus of this presentation today is on cement and our concrete, and in particular on decarbonizing cement. And I will focus on the approach that we are taking. It's our view that addressing decarbonation of cement requires geoscience and engineering approach. Indeed, the making of cement in the carbon footprint is without doubt an engineering problem. But as I will show today, the root cause of the carbon footprint of cement falls right into the geosciences disciplines. So, but let's start with what's at stake here. Concrete is one of the most used materials at all times. The first concrete, oh, sorry, the first concrete buildings or structures made of early cementitious materials have a very rich history. Civilization of all times have used cement or whatever precursors. And today, concrete is the most used material. It's second only to water, which means it's the most used man-made material in the world. It's used extensively from buildings to well completion. And just to give you some numbers here, 30 billion tons of concrete is used every, each year, worldwide, which if we look at the problem in terms of per capita basis, this number corresponds to three tons per single person or even three times as much as 40 years ago. In fact, the demand of concrete is growing and it's growing much faster compared to steel and also wood.  In fact, the making of cement, so the glue that holds concrete together is responsible for 8, 11% of worldwide CO2 emissions. And the core of the problem is really in the root. It has its root in the geosciences. In fact, to paraphrase the head of CEMEX, the head of R&D, the making of cement and the decarbonation of cement is not rocket science, but actually it's rock science. Why? At least for two reasons. Cement manufacturing really starts with carbonate rocks with limestones, which are made of calcium carbonate or calcite. And the rock is thermally decomposed through a process called calcination to produce lime. Calcination is a high temperature process that requires the use of energy. Generally, the energy comes from fossil fuels. However, the use of the energy from fossil fuels is responsible only for 25%, 30% of the emissions. Here I'm not calculating the emissions that come from the transport. But then it's really true calcination that the molecule of calcite is broken into calcium oxide, also known as quick lime, and then CO2. And it's truly the breaking down of these molecules that contributes to the majority of the CO2. We are talking about 65%, 70% of the emissions. Then calcium oxide is mixed with alumina silicates and sulfur sulfates. And I had to mention that the mining of carbonate rocks for the cement industry is estimated about 2 billion tons of rocks per year, world-wise. This translates into 1,300 megatons of CO2 that is emitted into the atmosphere. And just to give you a sense, this figure corresponds roughly to the amount of cars generated, so the emissions from the cars circulating in the US, clearly with some assumptions here. As I mentioned, calcium oxide's quick lime is then mixed with alumina silicates, can be clay, can be ash, fly ash, or volcanic ash, and then gypsum that act as a moderator, and then altogether forms Portland cement. So the first lesson that we can draw from this is that even though, in the future, more efficient technologies for energy will provide us or will help reduce the amount of emissions that come from the use of energy, searching for alternative raw material that drastically reduces the emissions from the use of limestone rocks, remains absolutely the priority. And finding an alternative earth material means finding a new rock, and so that's why the problem is within the geoscience disciplines. But this is only one part of the problem. Once the lime is produced, so the cement is created, then the cement is mixed with the aggregates, so generally sand size and gravel size materials, then mixed with water, and finally with the reinforcement. And the reinforcement really leads to the second issue. Cement and concrete in general is not good, does not exhibit good tensile stress, and so that's why reinforcement is needed. Stainless steel reinforcement and not only data indicate that the reinforced concrete produces about 15% more carbon emissions compared to the voided concrete system, but then the reinforcement is also one of the reasons why we have corrosion in modern concrete. And that is a very interesting fact to remember, because if we think of ancient concrete, ancient concrete does not have any reinforcement and yet has survived the test of time. Today we know that modern concrete has a relatively, or shows a relatively short lifespan in general, generally speaking, it's around 80 years, which definitely does not bode well for the total carbon footprint of concrete. And today we have applications that require performance in harsh environment, whether it's at sea or adapt in the subsurface. In fact, durability normally is not factor in in the computation of the CO2 emission, and I have to say the durability as ramification that go beyond the simple replacement. In fact, if we think of methane leaks, Naomi this morning showed the number. So some of the methane leaks result from the well bore integrity being compromised, and which is due to the degradation of the well bore cement, whether it's a chemical degradation or also mechanical degradation. So the second lesson learned here is that we definitely need to explore different solutions for increasing the durability of cement and concrete, of course, and also the serviceability, especially for those applications that require performance in harsh environment. And so we need to understand how to include a different type of reinforcement that it's not a large scale reinforcement, for example, from stainless steel. So before focusing on the technology and the research that we are doing, let's also give a look at the current approaches how people are tackling this problem so far. The first approach is carbon upcycling. Carbon upcycling clearly uses or captures the CO2 from the making of the lime, then reject the CO2 into the fresh slurry and transforms supercritical CO2 back into solid carbonate minerals. However, what are the limitations or the problems here? Clearly, the entire manufacturing chain needs to be changed. There are also high costs to change the manufacturing chain. This approach is limited to precast because if you want to inject CO2, you're supercritical CO2, you need vessels, so it's just the precast. But then, and this is something that not many people talk about, and so it's really the perspective from the geoscience, the fact that this solution or this approach creates carbonate minerals, we know that carbonate minerals or calcite in general is a brittle mineral and also very prone to this solution. So this will not really help the durability that the final product. Let's think, for example, we know that shales are more prone to be fracked if more carbonate minerals or calcite is present, so frackability of shales goes up if there are more minerals like carbonates. The second approach that is being considered is making cement blends. Portland cement is very high in calcium content because it comes from the making of lime. But then if you want to reduce the lime, you have to put in new chemicals that form new cementitious materials. One of these are alkaline solutions, which are actually both calcium hydroxide and sodium hydroxides. And this forms really the basis for alkali-activated cements or geopolymers, which are called geopolymers in chemistry. But actually, they resemble, and that's why the use of this name, they resemble very closely the minerals that form in nature. Our technology and our research really sits in the middle between the making of the Portland cement and the making of alkali-activated cement. In particular, we are using a geomimetic approach. As with biomimetics, which are as many transformative materials from Velcro to adhesives that are inspired by the Kegoskin, we are harnessing structures and also processes that mimic how rocks, in particular rock cement, is making. And so this includes a new rock composition that does not, as we will see, does not have the carbon ion and also looking how to reinforce the binder and also the cementitious materials at the nanoscale. So here's the basic concept. Certain rocks are not that different from concrete, including Roman concrete. I must say that I'm always struck by the similarity, at least by looking at the microstructure of certain rocks and ancient concrete, which indeed can be fortuitous. But the question that I always ask myself, how would anyone think of adding litics or rubbles or today they're called aggregates to a fine materials, which is ash and a binder, just to make concrete? So rocks I know that cement, we know they cement naturally and sometimes they exhibit high strength without any reinforcement. What you are looking here are it's basically the cementation of a fault. You can think of earth as a large scale kiln factory. During earthquakes, fault just break rocks and pulverize the rock to the micron or finer scale and then internally channel heat to prime the material, so reduce the material, the minerals to the oxides and make it ready for fluid mediated reaction, which eventually leads to the formation of this concrete-like rock without any apparent reinforcement. But actually, the reinforcement exists. It's just at a scale that is too tiny and so it's not visible to the naked high. In fact, nano many times does not always equate to manufactured. You can think of earth as really an excellent nano technologist that uses only water for its chemistry. What you are looking at here, it's an SEM image of an aluminum silicate cement of a certain rocks and cement here appears as a tangle of nano minerals, which in other times, this nano minerals can be sometimes tangles, sometimes they are very well aligned. And this really represents the nano scale glue of rocks. Why are fibers important? And this is really knowledge that comes from an old knowledge that comes from the engineering. The addition of fibers to materials, we know, increases toughness and stiffness. So you can see here a plot from 1996, just the addition of 3% of carbon fibers to this cement paste, increased the strength but also makes the material more ductile. So you have a transition from a stress strain relationship which goes from brittle behavior to a more ductile behavior, which means the material resists stress while accommodating more strain. And the reason is simple because fibers bridge, serve the purpose of bridging fractures and also deflect the path of the propagation of a crack. So overall, fiber reinforced material can absorb strain energy, preventing what we call it brittle failure. That's great, but what are the limitations? Why we cannot easily add, so simply add fibers to a material or any material. The first limitation here is that from a practical standpoint, there is a limit to which you can add fibers and mix the fibers to a paste. You have to consider that the larger the amount of fibers, indeed, larger is the strength. However, the greater is the viscosity. And so this is a limit to the workability of the paste, poor workability of the paste leads to an heterogeneous distribution of the fibers within the material. So that's a problem. But then there is also a second problem, which is fiber debonding. Fibers normally are simply added to a paste. They do not grow into the cement or the paste as they grow into rocks. Therefore, there is a poor chemical affinity between the matrix and the fabric. And because of this extraneous nature, sheer strength at the matrix fiber interface is low that leads then to poor bonding. And that then is responsible for the failure or performance failure due to fiber debonding. But what if fibers were allowed to grow into the paste as they grow in rocks? And then instead of adding fibers, they're simple inclusions. And then can we control the amount of fibers that we can grow into the paste when the paste looks still a slurry? And then can we control the topological arrangement? Why is the topological arrangement important? I showed in some previous slides that if we look at the cement of rocks, sometimes the fibers of the cementitious material can be entangled and other times the fibers can be very aligned. From a mechanical point of view, they have a completely different response. You can see here, this is a result of a simulation. When the fibers are well aligned, sorry, when the fibers are very entangled and disordered, you have a stress strain relationship that the behavior of the material is more resilient and so as a more ductile behavior. As the fibers become more aligned, strength increases but then the stress strain behavior becomes or favors a brittle failure. So entanglement is a very important parameter here and this is not very surprising. If we want to make a fast rope, we just need to braid the strands or create some knots. And in order to increase the strength of a more ductile behavior, we just need to increase the number of fibers per unit volume. The simulation that I mentioned that I showed here, all the only parameter that is changing is just the entanglement of the fibers and the alignment but then the number of fibers is kept constant. So if you want to increase the strength, you need to increase the number of fibers. So with all this in mind, we are leveraging knowledge from engineering and the geosciences to formulate a new clinker through a geomimetic approach, just looking at rocks. So here I'm showing, we are now focusing on alternative rocks. So it's an alternative raw materials as a binder. We are at the moment also blending different type of rocks. And here in this plot I'm showing the mass loss upon pyro processing the rock. You still have a rock and so you have minerals, you have to reduce the minerals to oxides. And I'm comparing here the mass loss which here I'm considering a proxy of CO2 and the new binder. These are experiments that I did during the pandemic in my garage, I had to say. And so I didn't have a spectrometer but definitely the mass loss, it's very low. So the new rock and the new rock blend actually allows a drastic reduction of CO2 emissions upon calcination. And the reason why this rock is a volcanic rock, so nature has done the job for us, does not have any carbon ion. Then we are using this alternative material to grow fibers in the lab. These are really the first fibers we grew in the lab for a completely different application. Here you can see more SCM images of what we are doing in my lab. And actually I was very excited when I saw this picture because you can see fibers literally sprouting from the binder, from the cementitious materials as it were a living creature. Clearly we're also looking at how to increase the number of fibers. There's two SCM here, the scale is exactly the same but we are exploring ways of increasing the amount of fibers in a short period of time. And clearly we're also looking at the entanglement, how to make fibers long enough so that they resemble more and more as polymers or geopolymers but then how to make them entangled. So in conclusion, I hope that I convince you that the cement decarbonation is as much an engineering as a geoscience challenging. And so this, in my opinion, this partnership is very crucial to start cross-pollinating and also leveraging knowledge across the engineering and also the geoscience community. I'd like to hear a knowledge, my cool copy eyes, Alberto Saleo who is the chair, so material science and also Matteo Cagnelo who is a system professor in chemical engineering. So again, and clearly the students who are working on that that comes from two different disciplines. Here the main take home messages. In my opinion, to abate the CO2 emissions is crucial. We need to rely on different rocks and a rock blend. Because of this partnership, we are used to say it takes two to tango but it's actually in this case it takes two to tango. So as I mentioned, we are relying on a natural rock blend that provides a sustainable binder precursor. We have shown that the CO2 emissions, there is a drastic reduction in CO2 emission. We are using a geomimetic approach that literally draw inspiration from the way earth makes chemistry and how this chemistry contributes to the mechanics of the cementation, the cementation of rocks and then hopefully of concrete. In my opinion, there is a lot to consolidate and cross pollinate between the knowledge of nano minerals and nanotechnology to really understand how to control the growth and also the orientation of mineral fibers to enhance reinforcement at the nanoscale. And with that, I leave you with this quote from Pliny that was always inspired. Nature, we need to look at nature but we also need to look at very small designs. We have now the technology and we can learn and we can look how really earth makes its chemistry. And with that, thank you for your attention and I'm happy to answer any questions you may have. Thank you. Thank you. So this volcanic rock, you didn't tell us what it was. Is it a magnesium silicate or is it more of the magnesium iron version? No, absolutely. So this is a rock that is called a calcalkaline rock. So it contains naturally both the calcium component and the alkaline component. And it's a rock that crops and forms in many places of the world actually are the place where we have subduction zones. So it's clearly, I started from Italy where Roman Concrete and I'm Italian originally. But actually this rocks up crops in any region of the Ring of Fire, so Japan, the Aleatian, and also clear here in the United States and also the Andes, for example. But I'm interested in the chemical composition. So the chemical composition, it's really a long formula that I can tell it's called calcalkaline rocks because it has the two components. So it has magnesium oxide, calcium oxide, sodium silicates, and potassium silicates. In fact, normally the type of volcanism where this rocks is created is referred in our community as ultra-potastic volcanism, which is typical of the subduction zones. Great, thank you. Thank you very much. Andreas Matzakos from Shell. Is this presentation indicating that therefore we could reduce the amount of limestone being used as a raw material and then replaced with other aluminum silicates already found in nature in abundant quantity and therefore they will not require high CO2 chemical emissions and fuel emissions? Yes, and I have to say, if you look at Roman concrete, and so it really was when, actually I started from a rock that I was interested for a completely different reason. It's a rock in a volcanic region in Italy. It's the same region where Roman concrete was engineered. And the rock exhibits high strength, but also is able to withstand high strain. And then from there, I start looking at Roman concrete. If you look at Roman concrete, normally the recipe, at least the one that's been passed on to us, the recipe says mix volcanic ash with a binder, and I will go back to the binder and some rubbles. Then if you look at the binder, today people believe it's limestone because that's what, you know, it's the recipe that has been passed on to us. But if you go back to the ancient texts, actually the Romans or Retrovius, the engineer, was simply say we use white rocks. They didn't say, which then definitely over time has been translated as limestone because limestone is white, but there are many other rocks that are white. So this, I really believe, and so if you look at Roman concrete and the lime relics that still are there, there is a lot of heterogeneity. If you look at Roman concrete, for example, in the Israel region, Caesarea, definitely the lime comes from limestone. You see fossils inside, so it could be just limestone. Besides the composition is pure calcium oxide. But if you look at Roman concrete from the Italian region or also the France region, basically you have a lime that actually could have come from a volcanic rocks. You see minerals that belong to a volcanic rocks, you don't see minerals that. So to answer your question, yes, that rock can serve as binder and it's possible that even the ancient use it. Thank you, and actually one thing I will echo from your presentation is that Romans built and Greeks and whoever built those buildings to last for millennia with the current way of concrete, every 80 years, we have to replace it. Can you imagine the cumulative CO2 emissions from that? And this is why I mentioned, Roman concrete did not use any reinforcement at least at the large scale. What you are seeing here, it's really Roman concrete before and after stressing the concrete. So you see there are no fractures going on at the least of this scale. But then it was really when we look at the micro nano scale that you see a lot of fibers, much more. And those are fibers that are really embedded in the matrix so that clearly they were now added and they are very intertwined. So somehow there is a technology out there that somehow we lost. And so I'm glad today to work with chemical engineers and material scientists to see how can we actually to build upon a technology like that with the tools that we have today. Wonderful, thank you. It looks a little like a plant cell wall. You know the ultra structure of a plant cell wall with all the cellulose and fiber fiber. You know, a club is a very, as the property that has because all the threads are very well intertwined. Yeah, it's great, wonderful. Thanks Tiziana, that's great.