If you want to pump your body and expand your mind, there's only one place to go Mind pump, mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews In this episode of Mind Pump, for the first 46 minutes, we do our introductory conversation Talk about some rice cakes. We first started talking about Thrive Market's rice cakes Oh, that's not true. That's not how we started Yeah, well, well, but Thrive Market is the largest online retailer of non GMO organic products. Super, super good prices. Like if you make non GMO organic foods a priority, you need to shop at Thrive Market. You will save a ton of money. We are sponsored by Thrive Market and we've also got a special discount for all of our listeners.  Then we talk about my new split workout and map split. Remember map split is out this month. We talk about taking a critical look at all the maps fitness products. We talk about mind pumps free resources over eating during breastfeeding study actually found in a mouse study that mice that over eight while breastfeeding resulted in obese pups who also went through puberty early. Kind of fascinating. And we talked about the decline and resurgence of fast food. Then we get to the questions. The first question was how do we know when it's time to change up our routines and continue progressing? In other words, when is it time to change your adaptation before you hit a plateau? When you hit a plateau? How many weeks? Like what does that look like? The next question was how do we deal with constant self-hate? This particular individual is constantly putting themselves down after any mistake they make sounds like it's taking a toll on their quality quality of life. What is our advice? The next question was as a personal trainer, what makes them more marketable years of experience or multiple personal training certification? Good discussion here. And the last question is, will your body and metabolism adapt to excess amounts of neat and the same way that it adapts to cardio? Like we're comparing neat to cardio, which one's better for the metabolism and which one's better for everything else? Good discussion in that part of this episode. Also, I do want to remind everybody maps split is out. It is the first split bodybuilding program that we have written in map style. We addressed all the common problems with traditional split routines like intensity, like when do you use intensity? When is it too much? When is it too little? Frequency, how many times per week should I train each body part and how should I split them up? Phasing or periodization, like how do I phase my workout so my body continues to progress? Now map split is an advanced routine. So if you've got some experience, especially if you're a competitor, you want to compete, it's a 12 week program. So it's perfect for contest prep. It's also discounted right now because we're right in the middle of the launch that ends on June 10th. So whenever if you're listening to this look at your calendar, June 10th, this sale is over. You get $50 off, plus you get the free map split t-shirt. That's right. It's the code is split 50 for $50 off. And we did want to offer something to somewhat to the people who are more like beginners or people who don't have access to a gym. We have a program called maps anywhere.  So we took the total price cut it in half. You can find maps anywhere at mine pump media.com maps split is found at maps split.com. And don't forget use the code split 50 until June 10th to get the free t-shirt and $50 off. That promotion will be ending soon. Asian booty. Oh, yeah, show me them rice cakes. Rice cakes, girl. Rice cakes for Asian booties. Can we do that? Can we make that a thing? No, why? Why do we have to be so PC? Dude, we're mine pump. I don't know. You know what I was wearing yesterday?  You're gonna wear that. I'm bringing it back. I'm bringing it back, dude. I've seen homeless guys. So here's the thing. I went through I went through this little like when we first did it, yeah, you know, zero fucks. Then I went through this period.  Where can you even wear that? Where is that appropriate? Like only maybe in the but it doesn't say fuck. It says F asterix. It's pretty in your face. It says fucks. Yeah, there's the you read it. There's not even a kid that can read doesn't go like, I wonder what that means. It could be zero facts. No, it could be zero. Nothing. That's not how you read it at all. Not at all. Yeah, right. So this is so my point is facts. All four of us were wearing that at Adam's show. I remember that that was we did hilarious. We did. So I went around. I've gone through this phase, right? So I went through the it was a brilliant idea. I loved it.  And then now I've now like and I don't know. Yeah, yeah, I don't know if it's because it's nostalgic now or what but now I'm like, oh, this is kind of cool because it I pulled it out and I was wearing it and I was like, it's too corporate now. Right. It served me as it served served to me as a reminder of our core audience that has been with us, you know, since day one, you know, they appreciated that message. Sure.  But I think of the message behind that that, you know, we were going to a lot of the decisions that we made have that zero fucks kind of attitude. Yeah. And I and I now where the growth and where we're at with the company. Now I catch myself with these moments of like, oh, maybe we shouldn't say that. Maybe we shouldn't do that. How are people going to receive this? And then so it served to me yesterday as this reminder of this zero fucks mentality. So if you say something funny, because we have rice cakes in front of us right now that like, hey, rice cakes that could be like an Asian hot booty right now. Oh my God.  I think that's so funny.  Like I don't want you listening to show anyways. Like that's how I feel. What would you call Italian booty? Italian booty? I don't know. I'm asking you guys. You're the one that came over there. You're the one that came up with that one. I thought that was hilarious. Yeah. Well, cakes. We know what cakes are. I've been calling me. What is your panini cakes? Yeah. Rigatoni cake. Look at them lasagna cakes. I've been saying cakes for a long time to to refer to. But right. I like that. I like saying cakes just taste of cake. And to be honest, I don't know where I heard that and is that a thing? I don't know. Does anybody else? Does anybody else say? Pretty sure it's a thing. To say cakes for butt. Yeah. I mean, I've seen it on Instagram. Like, you know, people like refer to their posterior region as cakes. Do they really? Yeah. Oh, so didn't make that up? No. No, you thought that. Oh, you thought that was your thing? I've heard that before. Is this your favorite brand right here? I've never even used that brand before. What is it? Lugberg farms or Lundberg? Lundberg? Yeah, I got that from Thrive Market. I know. I've never had it before. Is it good? It's organic. And I do. You know what I use rice cakes for? Pass me over. I want to try. Can I try one? Can I have one?  Can you have come on?  You know what I'm saying? When you eat on the show. It's been a long time. This is gonna be a throwback star. See if it has a good crunch to it. Yeah, there it is. Oh, wow. Wow. Now we've just we've just annoyed. These are these are fantastic. We've just annoyed all the auditory. Yeah, there's a term for it. My girlfriend has this issue where there's certain sounds out noises that will drive people crazy and there's a term for it's like a psychological term and I can't remember it. I can't remember what it is like nails on a chalkboard for some people. Yes, just the mouth noises. But anyways, I use rice cakes as a conduit. So I'm not I don't typically now you just saw me eat rice cakes plain conduit like for electricity. Yeah. No, no, they don't really good. No, they don't they don't conduct electricity very well. That's it. Yeah, as a conduit for like butter peanut butter. Like it's just a carrying. Does that word work there? What? Does that conduit work there for that? I feel like it does. I don't. Yeah, Doug, does that work? Oh, there you go. Misophonia. Misophonia. Oh, that's it. That's the yeah. This is a annoyance of mouth sounds. Yeah, it's a condition where people just chewing, chomping, slurping, gurgling can send them into a instantaneous blood boiling rage. Wow. That's a really low dose of that. You do? Yeah, I can't stand when people smack and they eat. I agree. I don't know.  I'm actually a really quiet eater when I eat.  I exaggerates it. I'm trying to think. Are you a quiet eater? Yeah, is Justin? Yeah, I am actually some sloppy everybody. Yeah, that's the thing. Justin sloppy. You're sloppy, but I'm not. Yes.   Really? Yeah, pay attention. A lot of times I'll get up and I'll move away from you. I don't even say anything to because I know it's your Italian culture. The way you guys eat, dude. It's like it's actually true. It is. It's actually there's noodles.  I don't know if you remember, but then I just gave up on it. I'm like, well, it's not, you know, I just I'm an old dog. So I go eat next to Ducks.  Justin, I might get I might get some of it on me. Get some debris. I've left overs. Well, the times I've had to sleep in the same room with you, it's payback.  I always snore at like when I'm away, bro, you literally you literally hilarious. It sounds like someone's choking you while you're sleeping.  Oh my God. Somebody attack him, bro. One night. What does it really sound like?  When we went to LA back when you had your Achilles when it was torn, right? I feel like it hasn't been on medication. Yeah, I'm on drugs. Let me tell you. Let me tell you. I snore like that. I'm on drugs. I took care of him the whole time. We're in LA. I had to like take him. You don't want to go anywhere. We stayed in the room the whole time. I know how it can be.  But anyway, while he's while he's sleeping, I had anxiety all night because I'm like, is he going to die? And I started thinking of all the like how okay, what okay? This is the host that we could replace him. I started thinking all these different things we could do if he died because he literally would stop. It's like someone's choking him. So let's pay back. Yeah. No, but I am throw things on him. Just, you know, get him out. No, I just you know what I thought to myself. I'm like, well, if it's meant to be, it's meant to be. Yeah. No, I would have saved you, bro. I was waiting. I was like, I was count like when you stop breathing like, okay, one thousand one thousand turning blue like shining your little phone light on him. Skin skin color mirror up to his face. See if it fogs up. Okay, he's breathing. You know, back to the the Lumberg rice cakes here. I'm always interested in how this strategy works for companies like this because I know that Thrive Market takes a page out of like, um, neutral shops and companies like that those that aren't familiar with how they make a lot of their money is a supplement store will, you know, they will sell some of the top brands that are out there and then where they make the real money and the margins and they're really bad, right? So you're buying to buy from this big brand and they're at wholesale, then you turn around, sell at retail and they're probably only making sense, you know, on the dollar. And when they sell those, where they make their big chunk of change is they create their own brand with bigger margins and they undercut the the big brands. You buy a full bag of organic rice cakes through Thrive Market, two bucks. Wow. That's a full like, I don't know. That's maybe like a dollar, a dollar to dollar 50 less almost 50% less. Yeah, that's crazy.   Yeah, you save a lot of money, not a little bit.  You actually save a lot of money enough to not only enough to cover your membership or whatever, way more than that.  Just eat these without like, I used to eat these with peanut butter. Like that used to be like a go to. You know what I like to put on things? What? Butter, butter, butter on everything. Oh, wow. Just straight. I've seen him at Starbucks just eat like those packets of butter like just because you did the same thing. I know. I'm gonna throw you into the bus first. We were at Starbucks and I had a pat of butter and I'm like, I'm gonna eat this and I ate it. And he's like, I do that too. And we became best friends right away. You know, I so back when I was, you know, super insecure about being skinny and I was trying anything and everything to put weight on.  So that was, I can't remember where I read that. I don't remember the first place I heard that, but that's like an old school bodybuilder tactic to, and so I would freeze butter cubes and then I would try, but I just couldn't do it. Wait a minute. Wait a minute. I never do this. Just to ruin yourself from like freeze butter cubes and then eat them. Well, yeah. So because then it just changes the texture a little bit. So it's more like, it's not like this gooey, mushy, melted butter that you're trying to eat. If you eat the soft kind that's from the store. Interesting. Yeah, it's just, it's got a little, so you bite it. You can actually bite it when it's frozen. So here's, so I'm a, I'm a massive fan of butter. I can eat butter by itself. I can eat it on anything. I put butter on potato chips. I'll put butter on crackers. It is amazing. I'll put butter on. Potato chips? Yep. That just sounds like a heart attack. Do you put, do you put, it doesn't actually, do you put. We actually fight for butter. I'm noticed when we go out to eat. Yeah. Yeah. When we wait for that butter. Yeah.  No, I'll salt the fucking. You know what I think? He's worse on the salt. I, he is. You know what I think it is too? I think it's part of, it's like counter to like what was been pitched to us for so long. Yeah. It sounds like free reign now. It's like, yeah, it's like him making up for it.  Like, I'm salting my butter. I'm salting everything. You didn't know anything, parents. Stick of butter and I just throw salt all over it. No, I like putting on it. But yeah, butter on a potato chip, you put butter on potatoes. Why not put it on a potato chip? You know what I'm saying?  I'm just break the mold. I'm just thinking it's deep fried already that it doesn't need any more grease or fat to it. It's actually pretty good. But yeah, I, so here's a, here's a delicious.  But if you want to try something that's different, that's delicious. Instead of peanut butter and jelly sandwich, try a butter and jelly sandwich. It's actually, you have. Well, I could see that because I, what I have, I love you butter and jelly itself.  Well, I can see that with like peanut butter because I've had toast before, right? Butter and peanut butter, you've done that? No. Oh, that's even better. Oh my God. That's so good. What are some other things we could put butter on? That's really good. I know. Dude, you guys are.  I know, right? How are you not hella fat from that? Um, such dense moderate. Yeah, I do. Flexible. I do the maps programs. Great segue to a commercial right now. Tell us about that new map split program that just released out and how it counters all the butter eating. Dude, can I tell you, can I tell you, so I'm doing some of the map split workouts myself and I haven't done a, I'm not even ready for him. I'm embarrassed, right?  I'm not ready. I'm getting DMs, right? People are like, how do you like the split program? Like, well, I'm kind of not there right now, but I keep it real. You know, it's just my volume of training is just not starting in maps. I'm with you. I am. I'm like this intense. I'm like anywhere prime flirting with anabolic right now.  I think, uh, you know, we were very careful about the order of how we released programs for a reason, you know, as much as selling a program on its intensity and soreness and how it's going to make you feel like no doubt, like if you've never worked out before and you do map split versus maps anabolic and you are only gauging for two weeks, map split would show somebody more results in two weeks. And would it not? Maybe, maybe not. I mean, that shit's intense and it's a lot of volume, dude. Oh, two weeks. You can handle it. Yeah, only two weeks. Bro, you took a beginner and you put them on map split.  It might set them back. It might listen. I did. And you know the irony of all this is a six day a week. You want to know the irony over this? It's the most effective sales pitch of all time. And I know this because I'm getting messages from people right now. They're like, I know you said that you have to be really experienced, but I bought it anyway because it looks really cool. It's like the more you tell people not to do it, the more they're going to do it. It is like rebel against us. He like heed my warning. It is not for beginners. It is advanced work out. We saw that with the hit program dad. We sold more hit programs in a single month and we have any other programs since Mind Puppet started and we all said like this is not for everybody. This is not something you should do all the time and then it sells more. It was it was pre-predicted. But that's here's the thing. This is how I could I can sleep at night and be okay with that is because the message that we've been saying since the very beginning is like this is you first should assess yourself. That's what prime and prime pro is for like first you need to like figure out like where the imbalances if you have joint pain you need to address all those things. That is the found the true foundation from there regardless of your pursuit whether it be athletic performance the way you look getting stronger be getting bigger doesn't matter and a bulk is the next true step from there. Then from there's there is I think more options than like where you could go to me like right from there if you're more athletic pursuits then I would definitely go performance if you're more aesthetic pursuits I would go black and then eventually split and even maps aesthetic has a shit ton of volume so it's not like it's like start there you want to start with that a beginner program either and it's funny because it's totally a litmus test for me because like I with with my wife she's like it's I just know like what she'll subscribe to and what she won't and like she saw that we put out a hit program finally even then and it was just like oh yeah awesome like she made a program for me fights me every time because I'm like trying to get her into prime and prime pro and like really like look like we have a lot of issues we need to address before we do anything like that intensive and so but yeah it's just there it's it's it's human psychology dude I did so I've done a few of the workouts from split and they are I mean it's it's a decent amount of volume it's a with the way we organized it's really really well I got really sore got a crazy pump which here's the thing like if you like getting a pump there's nothing like focusing on three body parts in a workout versus doing the whole body right you're going to get a ridiculous pump when you do the workout so but here's the thing though I am getting a lot of we did get a few body quite a few bodybuilders who did maps aesthetic but bodybuilders they like splits especially experienced ones right they like to focus on more and we have a lot of them now that are doing split I've had quite a few dm's from people who are like oh perfect I'm gonna use this as my contest prep yeah so I'm excited about that because I know it's gonna happen I know that these people are going to do this program they're going to get the best shape that they've ever gotten to from a workout and then they're going to be forever you know you know math consumers which is cool this one is is geared more towards the competitor versus somebody it's a bodybuilding program 100% besides someone who's trying to aspire to be competitor so I look at a static is like these are great steps like to if you're aspiring to be competitor or maybe you're on one of your first few first few shows what I'm seeing now is we're getting more pros that are using this part because this the amount of volume most people if you've now reached your way to a national or professional level the amount of volume that you're doing of training is up there so how much experience would you guys say because I was thinking about this the other day and of course it depends on the individual but if you if you've had a year of uninterrupted consistent working out without injury or without having to be all focused on rehab so let's say you did a year of good hard you know consistent working out you're probably okay with yeah with doing map split that's that's I think that's a pretty good general what wouldn't you guys agree yeah and you're you're somewhat pain-free as far as like you know your joints and Arkansas yeah well muscle memory plays a part here too so like if I had somebody who had been inconsistent training for five 10 years of training and then stop for a while then stop for a while I think they could handle like aesthetic and then that's so within three months I think they could be right into split if you're somebody who is a beginner but you've been consistently training for a year I think you can go into split so that's how I would recommend it definitely would not recommend it for somebody who is this is my first program should I start here no or I've been working out for three months or two months right I just learned how to squat right learn how to exactly so I think that you know and the only person that I would even say they could do it within a few months of training is if you've got a history of lifting for a long time you have a lot of I'll tell you what man I'm what makes me really proud is when I look at the catalog of programs that we've created and the order that we've created them right you can tell in I'm not just look I'm not just blowing myself okay although I kind of am too is I'm trust me I can't have tried I gotta remove ribs I'm looking at the whole catalog and we really did put it together like responsible experienced personal trainers we really did because if I took a client and I was in a client hired me and they put their trust in me and they said Sal get me in the best shape possible in the best way possible because there's a fast way and then there's a best way yeah where I'm really going to see great results I'm going to feel good it's going to be long term I'm gonna have a faster metabolism I have great strength great all those different things the order I would do it the way I train them is the way we've kind of created our programs and I'm very proud of that fact now if we were all bodybuilders or we were all just people who like to work out or if we were all just fitness scientists without that experience of personal trainers 100 percent the first fucking program we would have done would have been hit or split those would have been the first two because that's what the market shows that people want popular yeah that's what people want they want high volume they want or they want super intense but the way we put it together is if I didn't know us and I look because I did this last night I was looking through our catalog and you know sometimes I like to I put myself in a state of mind where I really try hard I know it's impossible but I really really try hard to look at things as if I wasn't someone from the outside yeah and you this is actually an interesting practice and I recommend it to anybody if you really want to be objective about your life and examine things pretend like you're looking at a friend of yours that you really care about so that's what I did I looked at this business said okay let's imagine this is a business that's not mine it's my friends and I'm he's asking me for my honest opinion and so I looked at it and you can tell responsible experienced personal trainers you know organized and put together these programs which then got me to a whole another train of thought which which is this and it's fun did you guys read that article that Jackie sent us no I didn't read it oh fucking brilliant did you guys got to read I don't it's a long article and I'm she's going to put in the show notes now that I'm talking about this is called the ghost in the machine is muscle muscle skeletal medicine lacking soul and it's from Science Direct so it's a great article and it talks about how you know and I'm going to paraphrase kind of what it talks about but it's a brilliant brilliant article you know western medicine does such a good job of looking at objective measurable factors that they forget that there's a whole another subjective side to things when it comes to health and wellness and stuff like that so an easy example and I did a post of this this morning an easy example of this is pain there's definitely objective things that can cause pain it's impossible to eliminate the subjective factor how someone feels about it and how they perceive it like literally what one person considers unbearable pain another person might not even consider at all or what one person considers you know terrible pain someone else may actually seek out and so you can't separate the two and I'm thinking about this as a personal trainer because I again I was looking at our website and then I read this article I'm thinking you know I could really break up my career as a personal trainer and I know I've heard you guys echo the same thing into two main phases phase one was mastering the objective stuff macros proteins fats carbs calories exercise technique biomechanics what gets your body to move better like things I can measure yeah things I can measure things that are objective and whatever but about 10 years into my career maybe eight to 10 years in my career I'm looking at everything like you know I'm not I want to get better and I feel like I have a good mastery of a lot of the stuff or at least I have people I can work with that are that are masters in these things but I'm still not as good as I think I could be and that's when I started to dive into the experience the the the subjective or or is what Adam oftentimes will say the psychological piece of it you can't separate the two you really really can't separate the two and we're still dealing with that where we'll release a program and we'll educate people but they'll still go for the super intense thing because they don't have that other piece figured out yeah you know they just want they want to hurt because they they connect pain with results or they connect pain with punishment because they hate themselves so hey I'm fat and I like myself I'm gonna go punish myself in the gym and that feels satisfying and so they have that that part of it they're not connecting the long term because everybody wants what's expedient and so we try to educate and try to bring that other side but that other side is so so much more difficult right I think I'm still in the middle of learning that piece it's interesting too and like you know looking at the catalog and everything I was actually having the same exact conversation with my wife about like because I'm like yeah split and like people are really into it and you know a lot of people that have kind of skipped past some of the other foundational programs and went right to that and like what's what's you know the deal with that and it's just I mean it's human psychology but you know what I do feel good about is that we have a lot of answers like as far as like somebody that maybe like it's not they're not in a place where that's appealing you know and like who am I to like you know like pull them in to like well you have to start with prime pro and we have to like master like the human body and like really understand like how every single like facet you know functions and how it's integrated and all this kind of stuff like a lot of people aren't interested in that but guess what like there's going to come to a point where they're going to hit a wall and they're going to hit and we have the answers and we have the answers to then you know take you through that process and actually understand like how much of that is important but you know maybe weren't ready at the time but guess what you're still going to get a bad ass workout and it's going to be a lot to you know more thought out like the the whole programming of it is very much thought out. Well dude that subjective side is so important like think about this like all of us in this room had clients a lot of clients that were with us for a very very long time and we and a lot of them saw tremendous changes in their body how they felt maybe pain that they had forever finally went away now we can say objectively our training the exercises correctional exercise movement played a role in a lot of that stuff but what how much of the other stuff played a role how much of the fact that they showed up twice a week and got to hang out with people that they enjoyed to be around or they got to do something that gave them a sense of purpose or a sense of overcoming challenge you know I had my wellness facility I just posted a video of Doug in our forum from four years ago when I used to train Doug and he's all ripped at this point because he we're about to take photos for I think we're I think we're gonna use him for maps anabolic at the time he got super shredded and I'm watching the video and I'm remembering the environment that we had in that in that studio and it was such a great vibe you know a member would walk in and I would always I don't care what I was doing I could be in the back of the gym I'd yell across the gym their name like what's up Doug or what's up and everybody had conversations together in there people would tell me it feels like family they bring their babies they bring their kids they bring their pets it was just this great vibe and I can't I can't take that part out from the success that people had that had to have played a role right yeah there's always that psychological piece that you know we try to address on the show but God how big of a role does that play I mean how big of a role do you guys really think that plays in somebody's huge and again I think that's why we wanted to be entertaining you know we wanted to to be relatable you know because that's what we did when we were trainers you know you really try to connect to the person and what their interests are and like just find a way to convey information where it's like okay you're into similar interests or like you know this is an easy environment to really sit and absorb and it's it's comfortable it's nice it's something I enjoy and I want to come back you know these are all very important factors yeah it's it's I think it's a well people buy from people that they like you know it's a fact and people don't care how much you know until they know how much you care too so I think both those things are major factors in the whole entertaining first before you educate and you try and mark it and sell and I think it's a big mistake and it's really it goes back to just where it's building value you're building value by doing that I get to be entertained by that I get to hear that there is a movement a message behind all of this and then on top of that like oh they are going to provide something that's going to add value to my life like that's a no brainer to me I had a conversation a couple days ago with a friend of mine this young lady who she's very fit she's attractive she's you know charismatic all those other things but she also has sometimes she'll have these bouts of really really poor self-image and we were having a conversation about this and she's like I'm not she's like I don't like my face right now I don't feel like I and she's an attract if I showed you guys a picture every for sure objectively she's an attractive young lady but she doesn't believe she is and she's talking about how she wants to get Botox and do these other things and I'm like you know you could do everything in the world to try to remedy what you're feeling and you'll never be satisfied and we have so much evidence of this right we have so much evidence of people going down that path of getting procedure after procedure after procedure or people who get shape get ripped still hate themselves I mean you know I used to get shredded and I do things to my body that were horrible and I felt worse about myself then I did then I do now and I didn't look like I did you know I don't look like I did back then and it's like I was trying to convey that that aspect like that whole like that whole subjective side to it like that's such a big part of your success in when it comes to wellness and pretty much everything else fuck we have we have studies right now you can look them up where people will go in they have knee pain they'll go in the doctor will open them up and sew them back up won't even do a surgery on their knee and the success rate of that is the same as it was if they actually did the procedure crazy you know how powerful the mind you know like we just every time like it always just blows me away like what we're capable of yeah if we just believe it's not just I mean it's believing but it's also the kind of the root I mean you know I've how many times have I said like you know exercise and eat because you love yourself not because you hate yourself right you know people say all the time I know if I get fit I know if I lose weight I'll be happy and it's it's the reverse I hate to tell you yeah in order for you to to to lose weight forever you have to kind of learn that happiness part first be happy to respect yourself you don't get it the other way around you know what I wanted it I wanted to share something before I forgot because we just added more resources to the free resource page and a lot of people don't know that we have this you know one of the things I love that we did to tooting our horn more is right we'll just keep going right a bunch of hand sanitizer right now is this the amount I mean there's so much free content that we provide on a daily basis that you can't possibly consume all of it and because of that it also may be difficult for some people to find all of that and I highly encourage people to utilize all that before ever investing in anything that we have to offer that would actually cost you we have a bunch of free guides right so if you go on the mind pump media website and then the if you hit the drop down and you look underneath programs there's a free a freaking easier than that now Doug has a link it's just mindpumpfree.com does mindpumpfree.com even have the new free resources that have been put up already oh it does so it's mindpumpfree.com go to mindpumpfree.com and then you can have access to it what are the different resources are you have them up yeah no there's there's flabby arms there's a flat tummy there's great calves there's hit workouts there's a great butt there's developing your legs how to build a chest how to lose fat in three steps so and these are all these are so most people in our space take these types of things and they sell them for twenty seven to twenty nine dollars some yeah they're at the legit guides yeah they're legit I mean there's I mean most of them these are five thousand word documents that you you've put together and some of them even have imagery and stuff on that and it's completely free so I highly recommend you keep doing this too we're trying to adding to this we are trying to build this got plans for this yeah the strategy here for us is and it's I mean it's gonna sound bad but I mean most of the fitness people that are what we consider it would consider a competitor that charges for all these types of resources we want to be able to provide it for free for people you know a lot of companies do a paid wall so it costs nine ninety nine a month to you guys get access and they release things like this for you to read which are of great value and is probably worth nine dollars but we're providing it for free people and we're adding we just added two more to this free resource page and we'll continue to add more as we continue to get more organized about it so that's one thing that a lot of people don't even know that we have obviously the the youtube channel mine pump TV is dropping anywhere between three to five videos every week and we slowed down the cadence on that because we wanted to add more value we found ourselves committing to one every single day and we were going like okay we were just trying to put out the content it's like you know why don't we scale it back a little bit and make sure the videos that we are putting out there are of more value to the consumer so you know we're not quite moving at the cadence that we were when we first started but i would argue that the stuff and the content that we're putting out is even more valuable so if you're not subscribed to the mine pump TV that's another free resource then in addition to that like we have got a a blog area on the website where almost every day i think about every other day we have bloggers that are blogging articles sal oversees this so these are all specific people that he saw what they were writing about saw the value in them and the message they were giving and so we provide these blogs yeah like one of the more recent ones is weighing the pros and cons of a ketogenic diet for example right so they're pretty they're pretty good articles and we vet them so so we get great resource we got the blogs that are that are going out we even have 30 days of coaching for free on on mine pumps so we what we did was we thought okay if somebody drops in if so if you're listening to this podcast right now it's the first time you've ever heard about mine pump and you're like okay well you know these guys got 800 episodes what should i listen to or what what are they message their message all about well what we did was we curated what we thought were 30 or 28 or so the most important topics that we could provide i only had 28 days to give somebody bits of information how would i do that and so every day is a new topic for example like protein is like day one and there's some bullet points on the thing the do's the don'ts the myths behind protein and then there's links to articles there's links to studies to support the things that we talk about on the show and then there's links to episodes where we actually talk in more depth for those specific topics absolutely free for you guys yeah and not to mention our 30-day training know the one that we did in january oh on youtube that's right it's completely free but we actually programmed it so just you know any beginner or somebody that's you know deconditioned or hasn't been training for a while can at least go through a program that's like legitimately program did the first five days of the mass program so if you're somebody who's like oh this is an expensive program i don't know if i want to invest it yet i want to test drive it you can go to the mayan pump tv youtube and actually test drive with the first five days of a program was like so yeah you know that's how confident i think what we were when we were doing this of as far as providing the values like listen we try to give work i mean the goal is to give as much free stuff as possible more and more and more free free free just so people get that that free value i i mean there is an underlying purpose behind what we're doing it's just to it's to spread the right type of information and you know kind of change the way the industry does things and so there you go take that dude i got it i got a study i want to show i forgot to bring this up i've had it now for a couple days i'm going to read the title of the study overeating during breastfeeding okay may affect the health of offspring a mouse study suggested now here's what happened they had mice they overfed them while they were breast while they were feeding their pups the pups were more likely to be obese and went through early puberty and this kind of mirrors other correlative studies that show that women when they're breastfeeding if they eat overeat the more their children are more likely to be obese and more likely to go through early puberty now that's crazy that you say that because and i don't think i've ever said this on this podcast because it's controversial is i remember going back to my hometown where i grew up in high school and seeing the high school girls in after about i don't know i say five to ten years that i was you know out of high school and i remember telling my buddies like dude is it me or do they just look way more developed and way more like women already at this young of an age and they did while we were going to school kids are going through puberty earlier yeah i've just it's very speculating on that and i'm like okay that's not something that i can really talk about without having any proof behind that but that that seems to lead in that direction that no it's a real statistic in the part part of it is that the only only one or is there other studies no no this is a study to show that this is an animal model of course but to show that during breastfeeding if they eat more or they overeat their their offspring or more likely to be obese and go through early puberty now early puberty has already been we've observed this happening in in modern societies now for a little while part of it is the obesity like if you if a girl especially for girls if you have if a young girl overeats and is obese as a child the odds that she'll go through puberty earlier are much higher because that presence of extra calories tells the body it's safe to be able to conceive but it doesn't account for how much earlier you know wasn't that long ago that the average age of puberty for girls was like 17 i think if i'm not mistaken maybe you can look that up dog wow really yeah and now it's like it's gone down quite a bit now of course back then there was more malnourishment people didn't have as much food so that'll delay puberty but a lot of scientists are thinking that a has to do with the excess food and b it might have to do with the hormones and chemicals and stuff that act on the estrogenic or hormone system of of kids well i would think that how much of the food that we consume now or the average american consumes now that is pumped full of the is pumped full of hormones like why would we think that we would not absorb some of that right like maybe in a in a basic you know six month trial of just consuming meat that had you know the cows were getting pumped with growth hormone for the the longevity of their their life and maybe that doesn't show like any major major changes but if a lot of the foods that you're consuming is pumped full of these hormones and you do it for a long time and you do it for a long time or the mom does it right mom doesn't know that yeah right like why would we not think that would not change some of the chemistry up in our i read another study not that long ago where they were connecting with them what the man eats in his sperm and how that can contribute to a child that might be more obese because there's all these now epigenetics that we're starting to learn where you yes you're born with certain genes but how your life influences how they express themselves and then that though that that changes how your children's genes express themselves so all this happening before even the sperm meets the egg yeah dude there I can't remember what what article I read about this was an animal study where if the mother was under lots of stress or whatever before conception before conception and then you know obviously during conception that even though the baby was born in a stress not a stressful environment they would have these reactions and like they were in a stressful environment like their body adapted which makes sense you're I mean if you think about evolutionarily speaking the you know the the babies being born into this environment that its mother was living in so it makes sense that genes would express themselves differently to prepare for this type of environment so it's like if you're if your mom and dad were super hyper stressed you're more likely to be to be that way and it's not the it's not because their genes were created that way but because they express themselves through their own experiences and behaviors so it's just some to think about you know if you're if you're having a child I know it sounds like so much pressure right now yeah just like a lot more factors well don't think about bad things Katrina and I have talked about this before and like we both that were on the same page that we agree what regardless of uh how much we believe some of this stuff to be true or just correlation and not really causation like I don't care like if there was ever a time that I was going to discipline myself or I wanted us as a family to discipline ourselves to make the best food choices and the best choices to keep you out of a very high stressful environment like nine months to me is nothing I mean being somebody who comes from competing and knowing the dedication and sacrifice that it took to move to the level that I did in that for me I look at it as like I don't give a fuck if I got to like carry her cook all the meals do everything I'll like for nine months to try and make sure that I'm putting her in the best situation possible and and then and I know it's inevitable that things are going to happen and it'll never be perfect but I think a lot of people just don't even think about that like it's not even a conversation it's just like whatever we'll eat what whatever we'll do whatever you know doesn't matter or I'm craving this so it's more about keeping my wife happy because she's craving something versus like is this probably the best thing that we should be consuming for the baby right now like I don't know I think that I'm I'm glad that where her head is with something like that because I know that would be something that's important to me it wasn't that long ago that women were drinking smoke while they were pregnant and it wasn't that big of a deal and now socially if you did that oh yeah like could you imagine seeing if you saw like a lady like it's sitting in a chair with a big old pregnant belly and she was smoking oh yeah people would lose their mind yeah I wasn't even thinking of it like Courtney was at the grocery store she was pregnant at the time and I was like can you pick up you know some whiskey you know for me or whatever she was so mad at me she got home she's like I got so judged you know I was there it's like it's not for me you know I was like I'm not gonna make you do it I wonder if in the I wonder if in the future with more of this information that's coming out if it'll be like that when if a pregnant woman's eating like a cake or you know doing things I think so maybe I think it's not just a pregnant woman I think that what we will everybody unless what we speculated before that science evolves fast enough to wear it's not gonna matter nanobots and things like that aren't gonna matter because they'll find a way our pill or something to cancel out all the bullshit that you're consuming if we keep going the way we're going with autoimmune and all the issues that we see arising and it getting worse and worse then I do think that that will be that will be the pendulum coming the other way is socially unacceptable people will start to kind of look at each other and go like oh you're really gonna eat that like or or no we'll see it in the market ahead of time because you'll see these big fast food companies and the people that are highly these highly processed foods you'll see them start to to dip and I don't follow they already starting a lot of fast food companies are losing money soda consumption has started to drop I've definitely for the first time yeah it's kind of interesting what you know that this is the beginning I would like Doug to google that I would I'd be interested to see like the mcdonalds the burger kings the the big players out there like fast food consumption yeah is fast food consumption on the rise on the decline and are they making more money or not like it'd be really interesting to see I'm pretty sure it's been soda I don't know about fast yeah I feel like they're really resilient yeah so do I that's why I wouldn't sell that I want him to google because I don't I don't know that I haven't heard that at all now I do I have I have a friend slash old client of mine who owns like you know 10 mcdonalds and I talked to her a lot about you know the challenges that they have and all the different pivots and things like that and I do know that they're not you know it's she's struggled she's been somebody who it's been in their family her dad had him first now she's got him and you know she's like it's harder than ever I mean she thinks about leaving it all the time well I'll see how interesting oh here well yeah no I said I pulled up a few articles that says that uh food fast food consumption is on the decline one one here so this was in 2014 I want to see that one that Doug's looking at right now blown up I can't read quite exactly what it's saying right there it's a bunch of graphs yeah but I can't see if it's is it saying is it confirming what we're saying Doug or is it just what is it I don't think so it's not confirming no I need to find a better article Sal's wrong again I'm keeping track nowadays well I mean I have an article right here from the New York Times says Americans are finally eating less another one says fast food is witnessing a fast decline it's it's and if it feels this way also but I did read an article yeah but I don't like that I don't like that is because I feel many times I feel like I'm always speculation well many times I think a lot of the stuff that we speak to is because we're in our own bubble and we like oh man it's crazy everybody is doing this now it's like well that's because everybody we talked to you have a lot of things in common with we do how often do we hang out and talk to people that have nothing to do with helping about the entire marketplace right yeah I don't know right looks like there's still middle America yeah they're putting it down oh look at this fast food sales are growing faster than us well hold on when was that when was that published 2017 2017 growing faster than the US economy and that's August of 2017 that's not that old yeah but it doesn't say if it's if it's trending in a different like slower or faster what's the source you know like how's that not how's that not training will read it says in the first time in first call wow three fast food so the articles out so trip off this you know what's funny so the articles that I was reading were 2015 because it was a study that showed that fast food consumption has declined but looks like it see how says the burger is back for the first time in five quarters see I told you I had gone down but now it's going back up that's hilarious did you just try and make yourself sound right when you were wrong right now that's what it says right there dude you're just like arguing with Katrina the seriously the first thousand politics he said she's the same way dude she read that paragraph the first paragraph I don't need to bro you're wrong king of spin yeah do you right say well technically I'm right yeah you know I'm saying because I said I read that like yeah okay no you're wrong actually it's on the rise well the bit the first paragraph says for the first time you read in five quarters he's right so there you go so yeah so it's it's been on the rides for well over a year now so it's yeah dude I scary let's see that's scary to me I mean these are the biggest players and movers in that in that space and you know we're over here thinking that our message is getting through I don't know bro you know what I've seen Burger King making big news I tell you what especially with like podcasts here Doug why don't you post the the article I just sent you right now so you can so Adam shut his face he had you know what it is Justin he has to jump on that I know I know bro I know it's usually him in the seat don't fucking get his back on this don't get his fucking I love this I love the the debacle you guys I just you know what speaking of you being wrong you were wrong about something else oh yeah yeah I have to apologize about this so what does that say real quick I'm gonna kick him on his day hold on a second what does that say up right there worst chain restaurant slump since 2009 six quarters in a row year over your declines restaurant so does that six quarters in a row before that it was on an increase and that's two in that article came before the other this one is 2017 right but right before the other one one was the other one August August also is a month before yeah so you're still wrong it's not so shit market so check this out I do want to apologize I said I don't remember saying this but I know I think I did in you made a comment about Australia not being in the world war not really they were very much integral parts of world war one it's that they were to they were a small amount of people is that what it was they were actually a decent amount compared to the population of Australia so I do want to apologize to my Australian listeners they guys did play a yeah come on man we love Australia but I was accurate with their their love for the word cunt they do have a massive they actually actually said that in the post he's like you're right about that that's one of our favorite words to use all right so you did have one thing yeah I was right about that this was brought to you by organifi for those days you fall short on getting your organic veggies or whole food nutrition organifi fills the gap with laboratory tested certified organic superfoods to help give your health the performance the added edge try organifi totally risk free for 60 days by going to organifi.com that's or gani fi.com and use a coupon code mine pump for 20% off at checkout all right the first question is from an eight morris how do you know when it's time to change up your routine and continue progressing adaptation oh good question yeah it is a lot of people wait until their body stops progressing yeah in a plateau here's why I think that's a mistake by the time you've hit a plateau now you have to you almost have to take a few steps back and work your way out of it which now you say that you say that but I also think that it's okay to go through that a few times to be certain that that's what it takes for you because I remember when we were this was actually kind of this like open you know healthy debate that we had when we were creating the programs of do we make the phases three weeks four weeks six weeks yeah longer shorter because in all of our experience you know I've had clients that continue to see great results all the way up to five six weeks into the running a type of a phase right and then I've also had others that you know after two weeks of doing something they really start to slow down there will always be those individual variances right and yeah and I think yeah you're on to something with that but at the same time like if you go through that we you don't want to like duplicate the the same mistakes right you don't want to you don't want to like repeat that so we're trying to kind of stay ahead of it by prescribing it you know within that range of like three to four weeks based off of what we've seen our client that's a general prescription yeah because it can be very different because I individualize it personally I tend to stretch almost every phase we do one more week than what we recommend that's just a straight up truth like is even though this is the program we wrote we recommend and I think I think the way we recommend it is very responsible that it's like most everybody will probably have to write it that way right this is a sweet spot but we also talk that there is an individual variance that somebody may continue to see as because honestly right at like week three I'm seeing my best results and like week four it still carries into there for me on a lot of our program so I tend to stretch it one more week and I think that people should have that flexibility to do that even within our own programs but I also think too that sometimes you have to go through that hard plateau to kind of to really at least for me I had to I had to slam my dick in the door a few times before I realized like but how do you how do you here's the but the question is how do you know before that happens you know I'm saying like you can wait until you plateau you got to measure it exactly yeah says what my what I'm saying is no indicators following a phase and here's the things I'm looking for here's your indicators your indicators are the the slowing down or the lack thereof of progress or to nagging achy pain in joints and stuff those two those two to me are big speak to you they do those are two big flies I if I'm seeing results sometimes I'm seeing results still but then I my joints are speaking to me and telling me like hey you've been doing these these heavy lifts for too long it's time to phase out of that or again using the progress thing I was seeing great progress for the first two weeks now I'm not seeing hardly any or none at all you're feeling more fatigued going into your workout so I almost feel like that's too late like once you get to the point where it starts to hurt or in a bad way or yeah but how do you know that until you do that that well how do you know the stove is here's how I touch and get burned here's how I so here's what I started to do is when I would have the best progress in the phase we're like oh my god I hit a new PR or my god this is the best workout I can see all these great results then I would transition that's when I would transition when my body was hitting its which nobody including yourself does or did for a very long time oh yeah it's hard that's why if the if that's if the question is asked I don't know I don't advise I would say I would say do that like if you hit a new PR yeah transition right after that right after you know for me it's like just become aware of that like be aware that you're going to when you start seeing the most results it's going to be the most tempting to keep going and to keep pushing so hard and so you have to be truly objective with yourself and go okay or subjective with it and go oh my god objective I said right the first time okay objective with yourself and go okay am I am I is my body starting to talk to me am I seeing as many results as I was as much results as I was seeing a week ago and the answer is yes you feel great still you're seeing even more results the next week that maybe it's okay to continue to go over or if you're being completely honest with yourself you go oh you know I didn't I tried I hit my PR I tried to stretch it again I ended up doing five ten pounds less there's my flag that I shouldn't have stretched myself I mean it's impossible to know for sure but in my experience for example if you hit a PR this week it's very rare to hit a PR the following week again so if I hit a five or ten pound or fifteen pound PR this week now I have and I I experienced that when we were when you and I were in the kind of deadlift thing and we're going back and forth there was week over week where I was hitting PRs it was really exciting now that also got me in trouble right because I hit a PR then I had another PR it's not super common right it's not super common to hit PRs like when I was your beginner yes I mean I think somebody I think somebody who's hitting I only begin yes I've had many people who I've turned maps on to and they start following the program and it is programmed so god damn well that they're getting stronger week over week well I think that's why we structured that way to to make sure that like you know because there is that excitement force you to come out yeah exactly it's like you have to trust and we say trust the process and it's mainly just because you want to keep doing it you want to keep like experiencing that high of like getting to a new benchmark like oh my god look what I did like let me see what if I can keep going right and but we're trying to put cautionary out there because you know I've been down that road and I've actually gone a few more times maybe I have hit another PR maybe a third time I hit a PR that one oh my god just destroyed my shoulder right yeah yeah that's why I think it's like the safe way and I don't think it'll hurt either to when you hit a new level of performance switch into a new phase or style of training I agree when I've done it in this way in the past and now when I do it this way now and I have to be it's always hard even now it's hard because you have a great workout new performance you know measures have been hit you want to fucking go for it again the next time you want to keep exceeding because you're on you got this momentum but when I switch out of it immediately it's like perpetual progress now I'm in the higher rep range the first few workouts so hard the first week is kind of getting used to the new rep range and then boom I'm doing it again well there's the other thing right so when you're switching it you're typically if you're going to switch your adaptation focus that first week of going into something completely new you suck at it again yep yep and that's mentally exhaustive that's tough and so people are like discouraged by that the way I look at it is is there's a potential for progress and what I mean by that is if I'm always training heavy let's say I'm always training the low rep range and let's say my deadlift is at 500 pounds and I'm trying to inch it up higher and higher each time I work out and I do a really good job at let's say you know I'm let's say I weigh 180 pounds a 500 pound deadlift for 180 pound guys really really good and let's say I you know if I train real hard I might be able to get another 10 pounds on my deadlift in a two or three month training cycle 10 15 pounds that'd be a big gain in that period of time for that that kind of weight now on the flip side if I try a new exercise that I'm not good at or not used to let's say I've never done a Bulgarian split squat so the first time I do it I'm holding 25 pound dumbbells my potential for progress on that's fucking massive and what you'll find that as you learn and get better at the movement you'll progress way more to where it's not a 10 or 15 pound gain it's a 50 to 80 pound gain which is why you were progressing so quickly Adam with the deadlift at that point because you hadn't really never pushed yourself with the deadlift skill that and that's what I mean by that is like so we're talking to a lot of people that going into maps this it could be so different and you I think the the the best advice especially if you're following the programs and we it was said this since day one is follow the whole program to a T the first time like to a T like phase out do everything that we say inside there then from there we encourage people to modify and stretch limits and maybe pull back on this or change this out and and to play with these things so you then can start to really learn your body and how unique it is in comparison to to you know the people that are programming it for you so I think that if you don't do that then it's you're constantly speculating and you have no real basis to go off of that oh when I followed it like I was supposed to this is how I fell now that I started stretching the phases one more week longer or shortening them up or eliminating an exercise and replacing now I can compare like oh when I was doing that before this is how I progressed in comparison to this time I think that's the important take and for most people that's two to five weeks I would say it's probably the range right would you say to switch out of a form of adaptation we do about two to five weeks a safe numbers three weeks I would say for most people so you know if you're training phase around three weeks if you don't know your body yet it's probably a good time to switch next question is from Louie nary how would you guys deal with constant self-hate I find myself putting myself down after any mistake I make big or small yeah I think I used to go through this a bit did you yeah I used to go through this a bit and I think that I mean this came with wisdom later as far as somebody had told me like actually pointed out the way that I talked about myself and then it was like this eye opening thing like if I'm always you know hammering myself so much and like being self-critical and I'm using this language that negativity is going to come back and it's going to you know form about how I how I view myself and you know that that's sort of like this this spiral that that it creates and I think that at some point it was like yes it can be I can be critical of what I'm doing and I can know where my weaknesses lie but you know as far as you know the the talk about myself and you know like moving forward like I really just focused on like having shedding a better light on myself and and you know like yeah I might not be good at this but guess what I can be good at this you know it's just like changing changing the language changing the verbiage a little bit to shift now my mentality towards things and so you know once I realized that like okay I can address you know really really the weaknesses that I I know inherently I have and I immerse myself in them and I see that like every time I work at it I get better that's all it is it's all it is it's just about working at it and getting better well let's break down what a mistake is what is a mistake mistake all a mistake really is is you thought this was a good idea to do you applied yourself and you did it and then you were wrong it wasn't a good idea it was a mistake right isn't that what a mistake is sure yeah and almost anything you look at so if you just reframe what this mistake really a mistake is a learning process for you to find the right answer and many times in our life we don't have the right answer and we make mistakes well what's great about that is now I know I didn't know that before I was pondering it I thought this was the right thing for me to do I went and did it I was fucking wrong now instead of hating myself that what an idiot I can't believe I did that I'm so stupid like it's like awesome that's not the way to do that yeah I know for sure because guess what I applied myself I did it I was wrong now I know like and so if you look at that and that's all leveling up that's all growing that's all getting better that's all getting smarter that's all building like so if you just learn to reframe you know the mistake part and not think of it as like oh I'm such an idiot stupid me it's like no you know what's awesome is that you put yourself out there to make a mistake most motherfuckers are too scared to even take that step the fact that you took a step you made a mistake you know that that was not now you know that's not the right answer now you can then reapply yourself and hopefully make the right answer and so I think you just got to reframe it differently instead of looking at as a mistake as such a bad thing I think it's it becomes hard when people make the same mistake over and over again that's when the judgment really sets in like why do I keep doing this thing over and over again why do I keep putting myself in this position ooh that's a different now that's a different answer now yeah and here's the thing self-hate comes from a natural feeling that's supposed to motivate you or inspire you or whatever word you want to use to not make that mistake again or not do that behavior again with athletes too and that's why you know I think that's why it was drilled in my head for so long that like these mistakes you know I own those mistakes like and then I would I would like hammer myself like every single game if I made one little mistake and like that mentality it just did not benefit me after a while no hating yourself doesn't have a whole lot of value I mean if some there's a small part of value or okay can motivate you you can look at what you did and say okay that was dumb that was wrong I'm not going to do that again so there's that but actively hating yourself beyond that that isn't benefiting you at all and I know why it's easy I understand why it's easy to do I mean you know more about yourself than anybody else in the world so you know just how imperfect you are you know just how lazy you can be you know just how bad decisions you make even though you knew that you should have made a different decision so it's very easy to judge yourself it's very easy to not to lack empathy for yourself because only you know the full extent of your potential the full extent of the you know the the behaviors you can make you know having children really helped me with this a lot because I can look at my kids and my kids make mistakes all the time they fuck up all they're human everybody fucks up by the way this is not a person this is not a you problem this is an existential human problem so just remember that you're not alone in the world you're not the only one fucking up this is what everybody does so just remember that first and foremost but when my kids make mistakes or fuck up I don't hate them sure there's times when I dislike them that's that's true there's definitely times when I'm like okay you're you're being a little shit or whatever but I don't hate them and and having children help me realize like well if I can if I can be like that for them why can't I be like that for me I'm in me I am me like like I have no choice I can't get out of myself or whatever right so why can't I do that for myself why can I have an empathy and care for me and that was a was a huge realization really well if you're gonna take the empathy route and that way and and you know I I get that but then I'm gonna I'm gonna give different advice with somebody who is making the same mistake over and over and I'm not gonna let you off the hook as much because if you're making the same mistake over and over and then the self-hate thing may be an easy out for you it may be an easy way for you to just feel sorry for yourself and I see that a lot with people that make the same mistakes over and over making the same mistake over and over and making a mistake are two different things to me yeah if you're if you have a pattern and you keep doing the same shit and you keep getting yourself in the same boat then you need to dive deeper into yourself and ask yourself why that's a good point because hating yourself may actually make you feel like it's okay to make that mistake over and over again yeah it's feeling sorry for yourself that's victim role type shit to me yeah you gave yourself punishment right okay I hated myself I've got it I got empathy I got tons of empathy for people that make mistakes trying and risking things that they're uncertain of and that's how they find the answer out that's one thing that do not have a lot of patience and empathy for somebody who continues to make the same mistakes over and over that is you and makes no attempt at exactly that is you not having good self-awareness and self-reflection on why why the fuck do I keep doing this and instead of feeling sorry for yourself and having self-hate about it is diving deeper into the root cause of why you keep going down this pattern which is probably rooted in some sort of insecurity or bad pattern that you've created in your life and that needs to be addressed bottom line and I'm not letting you off the hook with the empathy thing if you're doing it over and over so that's how I'm talking to somebody who makes repetitive mistake the same mistake over and over and somebody who makes a mistake two different things next question is from ray chill d what is more marketable as a trainer having years of experience or multiple certifications I have been training for five years and I have gained lots of knowledge from co-workers and just self-study but would I be more marketable if I had certifications to add to my name well do you know even know the certifications that we all hold yeah I got a fuck ton well I had a fucked ton of them I don't none of them are valid anymore but I probably had the least certs out of the three of us right the smartest guy in the room has the least amount of education you know I think from a marketing standpoint there's a few markets within personal training where certifications may help like correctional exercise rehab that kind of stuff other than that yeah but even then you could I mean getting higher think about what your girl's doing right now by shadowing Dr. Brink for six months I mean there's way more value in that than going out and getting a certification in a real yes absolutely right so I still think here's the only way here's where I see the most value in certifications is if you're going to work for a facility where you're going to be compared to 15-20 other trainers so you work for a 24-hour fitness of golds of LA fitness or whatever your big chain is that's near you and that one also separates you from your peers that are at the because technically you're somewhat competitive because the pool of leads are the people that are inside the gym you having more certifications and experience separates you from your peers but if you're somebody who is out on your own and marketing yourself to the rest of the world I've yet to ever have anybody who considered hiring me and said what certifications do you have how many certs do you have yeah never never never never and me saying I think I've been doing this for 15 years as a lot more clout than actually oh rattling off all these acronyms that the that 99% of the population have no fucking idea what ACSM is NASM is Nesta is NCSF is ACE is like nobody knows what the fuck that is what does that mean to them it means nothing to them but you being able to answer their questions with a oh yeah you know what I actually have trained quite a few clients who have struggled with that same thing and here's what I've done to help them that's a lot of power there's that and I mean you mentioned self-study it's definitely that's I mean educating yourself and getting more education and applying that and then applying those concepts like that is a crucial part of sure like to to be able to keep yourself receptive to new information like you don't want to be that trainer doing the same old shit that we talk shit about right you know and not changing your ways and being very good point that's a good point yeah because having lots of certifications tells me one thing if I'm looking at if I'm looking at a bunch of trainers and I know nothing about them at all except for their certifications what your certifications will tell me is what you're interested in and that you took the time to get certified so if I see that you have this guy over here has got 15 certifications this guy over here only has one and I know nothing else about them I can safely say well that person has taken the time and spent the money to pursue a bunch of education they're serious about their career yes yes and I think that's why that's why gyms will you know big corporate gyms will will reward that like a lot of corporate gyms if you work at them they will give you a raise with each certification many times or levels of certification it's because people who tend people who have three or four certifications tend to take their job more seriously than somebody that maybe just has one and that's I think why they they tend to reward it now well I think as an employer I think there's a lot of value to it but you know this the specific question here is right marketability and I think marketability wise you're marketing yourself right it doesn't make a it doesn't make a big difference your acronyms don't mean shit right but I do agree with both of you that I mean in a in a corporate type environment and what that says about the trainer and the importance of education and growing 100 percent I mean all of us are that way too I don't know it's hard to say now looking back 15 years like did I learn more and did I become a better trainer from all the different certifications that I have or did I through you know training clients and then because what would happen I did a lot was I would be training a client and then something like gout I remember the first time you know a client had gout and I was like fuck I don't even know what that is you know like and then I'd be go I'd go home and I'd be like researching and looking it up and the dues the don'ts why it's caused and so and then I would learn all about it because I needed to speak to that because I now have a client so a lot of my education came from those types of things now there were certain certifications that made big difference for me like in ASM was a you know game changer for me because at that point I'd never seen such a good assessment tool we had we had an okay one that the gym used and before that I had never seen like a real good squad assessment and then a tool that showed me like okay if their body moves like this this is why and this is how you counter that as a trainer that was of great value to me then I started to realize that at least you know more than half of the people that I trained were not like me and they were more like the older population that just wanted to feel good and they dealt with aches and pains and their posture was all fucked up so I remember going through CES and the value in you know learning about CES stands for Corrective Exercise Specialist that the value that came from that added so much to my arsenal when I or tool belt when I was dealing with clients so lots of great value came from that so I think both experience and certifications can help you be a better trainer as far as the marketability piece what do you I mean I would still think that somebody saying that they're 10 years you know you know the irony of the funny thing about this is looking fit will probably make you more marketable yeah right true it's true I hate to say it like still a standard it still is right if you look a particular way you're probably going to be more marketable no I mean it's the reason why I did what I did I mean when I when I turned on my Instagram the intention was to build a fitness business off of it yeah and the direction I went was watch me transform my body then watch me compete I knew damn well that wasn't like a long life passion of mine or I gave two shits about that I 100% understood the market that I was in I 100% knew that nobody was going to listen to how smart I was or my experience or all my certifications or all the clients' lives I changed if I looked like shit so it was I'm going to put myself in the most ridiculous shape to get attention and then I could then just change people's minds the most I ever learned in my entire career in a compressed period of time was simply from observing other really good instructors and trainers by far there's nothing that comes close like working with physical therapists in my gym working with massage therapists in my gym working with acupuncturists working with chiropractors and I'd observe them and see what they would do and how they communicate and I'd pick up what they would say and I'd learn what they would do and then I would apply little pieces of it and it made I mean those things that's how I learned more than anything of course my own application my own study but I worked with the physical therapist for seven years I learned more about correctional exercise just watching her help people and applied knowledge oh you just see like how they spot things and you know what they put their clients through in order to you know reveal this information and you're like wow I had never thought to approach it that way and I've always taken way more from observing than I have just reading something out of a textbook and I think it's tough it's a really tough task to ask somebody to write down all of that knowledge when it comes to the human body because it's so like it's it's two-dimensional you know we're three-dimensional moving objects dude if you want to if you're a trainer and your goal is to be just a better and better and better and better trainer both marketable markabilities speaking and just as an exceptional trainer for helping people if you're in a facility and you're the best trainer in there go find another gym go to another place and make sure you're not one of the best trainers in there and if you're a growth-minded person you will you will get a lot better being surrounded by really really good trainers absolutely but if you're in a situation where you're the apprenticeships yeah if you're the best trainer in your gym and you want to grow and learn it's gonna be tough because you're the best person in there you know what I mean who you're gonna learn from yeah yeah yeah next up is Tim414 Mercado will your body and metabolism adapt to excess amounts of neat the same way as it does cardio now I'm glad you picked this Sal you picked this right I did so I'm glad you picked this because Lane said something that I wanted to make clear with our audience that they understand this because I now see that this the word neat is starting to take legs in a different way here and so I just want to be clear on what neat technically is it's the activity that we do that we're we're not even aware of or that we're not scheduling right as a workout so when we talked sometimes we use how we talk about steps and even how we recommend and map split we use steps as and we put in quote unquote we put that as neat and technically it's not neat because we were actively going to go move and that that would still fall under exercise so I want to be clear that we we've kind of blurred that a little bit to get people to understand kind of what we're trying to get people to do which is to just move a little bit more and pay attention to how sedentary they are by focusing on their quote unquote neat well how do you track your neat right there's yeah well steps steps is the best way that we know of that's why we say man you know watch your steps and that'll give you a good idea as to whether technically it's not because once you start taking steps and you start actively increasing your steps it's no longer well this is the this is the way it needs to be okay so here's why neat is superior to cardio there's a few different reasons one the metabolism adapting if you spread and they've there's they've done studies on this if they take if you take and do an hour of cardio once a day or you do you know 30 minutes of cardio in the morning at night they'll they found in studies that splitting up the cardio does a more effective job of burning body fat and and results in a less of a metabolic adaptation so spreading it out throughout the day is just more effective but that's not really the main reason why we promote neat the reason why we promote neat is neat is your everyday life it's it's literally how you are incorporating movement right into just living now it and we know as trainers that you know if we tell people to do lots of cardio every single day very few people will be able to maintain that forever but if we teach people to monitor their activity throughout the day park a little farther with their car take the steps you know get up at your desk every half hour that kind of stuff that those things can very easily become you know habits or become a part of your life and when something becomes a part of your life when your life becomes more active now you're more likely to keep it up and stay consistent now the metabolism adapting part you know will it eventually adapt probably but does it make a difference not really because here's the deal besides burning more calories than you're taking in and all that stuff it's good for you to move more so let's forget about the fat loss effects for a second because yes burning more calories than you're taking in does result in fat loss but if you're just relying on the burning calories part and you're not speeding up in metabolism at some point your metabolism may adapt but forget about that for a second even if you're not burning even if you're just moving more your metabolism adapted but you're still moving more it's better for you 100% down the road it is healthy for you to move throughout the day like I've I've brought up you know studies on hunter-gatherers modern hunter-gatherers and how active they are and scientists will study them and find that they don't burn that many more calories than the average person because their metabolism has adapted and so people might be thinking well what's the use then they're still way fucking healthier if you're just sitting on your ass and you're you know burning 2000 calories or you're moving and you're active throughout the day you're burning the same amount of calories it's probably better for you to move for a million and one different reasons the physical reasons but also for the psychological reasons of actually moving and getting off your ass so need is a superior way to you know manage and monitor your activity rather than not being active all day and scheduling an hour of cardio or whatever so I had a conversation very similar around like this question right now that's so bear with me as I I will get there so yesterday good friend of mine Jessica I'm helping her out through her training right now and she's you know the heaviest that she's ever been and the first month you know I told her I want her fed all the time we're going to try and increase calories I wanted her steps you know because I talked to her about neat all the time but again I use steps as the way to kind of measure that like Sal was saying okay your first month our goal is to get stay at around you know eight to 10,000 steps per day and you're going to be training three days a week she's following the the maps program right now and you know I don't I don't want to see any weight loss from you that's not the goal right now so that a lot of the conversations been around that and making sure that she understands that this is so important right now as we are first starting up now she asked me literally yesterday she goes you know I love the way I can see that even though my weight is not changing on the same weight that I was four weeks ago when we started you know we won we dunked we we weighed her and her body fats down three percent because she's been adding muscle and she is losing body fat but the scale is staying the same so she's like I'm totally happy with what's going on but I do have Mexico next month and when can I start doing cardio and I said well I don't want you to look at like cardio like that and said why don't we just increase your movement throughout the day gradually leading up to that through your need or through your steps and I only want you to use a piece of equipment or get on there and do quote on quote cardio if you can't reach those step goals without it but I would like for you to make the habits throughout your day to hit your step targets without that hitting and getting on a treadmill and actually starting to plug away and increase the intensity to get there so you know I said okay well we've got six weeks until you've got Cabo so what I want to do is you know weeks we were at eight to 10,000 steps so next week 12,000 steps per day the next week after that 14,000 steps per day the next week after that 16,000 now what I know because I've been doing this for a long time once people start once I start moving people's steps up from about 16,000 to 20,000 unless you have a very active job that person will have a hard time getting to 16 to 20 without making a conscious effort to get on a treadmill that's a lot of steps though right yeah it's a lot of steps and so then and what I told her I said so then what I want you do is that's how you're you're going to use cardio is to reach your your target movement for the day and only if you couldn't do it through just basically just your lifestyle yeah lifestyle because what I know is if you do it that way it's way more sustainable when you get to your goal sure I could slam you on the treadmill right now and say okay from here till Cabo I want you to get on the treadmill and go for an hour of cardio every single day from here on that and yes we'll burn some fat yes she'll lean out and maybe she'll even lean out a little bit faster doing that then slowly increase your need but what I know is if I can teach her to have better habits of movement throughout her day it'll seem like she's not having to work anymore but her body is having to work more she'll see more overall benefits or it'll be more sustainable for and then guess what she still has in her back pocket if she needs to use it or speed something up and that's what I told her is like as we get closer to Cabo we'll reassess where your body is at where you want to be and then the final week or two maybe maybe I'll allow you to jump on some cardio exactly exactly I mean need is just look if something becomes a part of your lifestyle or it is your lifestyle you're far more likely to be consistent at it it's far more likely to yield you you know better health benefits both from a psychological standpoint because you know if you dread getting on the treadmill or dread doing cardio you may not dread just moving more throughout the day and then spreading it out you know from a physiological standpoint spreading out activity seems to have a better effect on the body both from a health perspective and from a fat loss perspective so if your goal is fat loss you're better off breaking things up and neat does that kind of naturally whereas cardio it's much more difficult to do unless you you know you have a treadmill in your living room and you work at home and you can jump on there every you know every three or four hours type of deal so you know that's that's the thing but as far as metabolic adaptation is concerned yes you know the metabolism tends to adapt but the best way to alleviate that is to build muscle so you know in the sense of you know if you want a faster metabolism focus on strength training and then you don't have to worry so much about the metabolic adaptation from cardio if the cornerstone if you're programming is to build strength build muscle which requires more calories to add to what I'm doing with Jessica to help maybe even give more context to this something that again our goal was to I want her up closer to like 2600 calories a day and she's more like 1800 right now so what I'm also doing as I'm increasing her need I'm also increasing her calories so I don't expect to see any major weight loss because what I'm wanting to do is keeping her fed while she's moving I want to get her body used to consuming 2600 calories or so so if I can do that without putting any bad weight on her by kind of cancelling that out through the little bit of movement throughout the day so she doesn't see this big spike in you know weight from adding all the extra calories we're in an incredible position in the next four weeks if I've got ramped her up to 2400 or so calories from her 18 range and she's just been walking and moving more and we haven't even really done cardio now as a trainer I got a lot to play with right now now I got a good metabolism that I can start to then you can cut from that no problem right and then she's still in a great position calorie wise she doesn't feel like she's starving her body I can some days do cardio and keep the calories up I can do some days not do cardio and restrict calories lots of options that I can play with to get this person to reduce body fat perfect hey what was that site again Doug with the free guides mind pump free mindpumpfree.com mind pump free I want to remind you guys mindpumpfree.com there's free guides all kinds of guides on there that are free and we're adding more all the time also you can find us on Instagram so my page is mind pump sal Adam is mind pump Adam and Justin is mind pump Justin thank you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted RGB Superbundle at mindpumpmedia.com the RGB Superbundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers but at a fraction of the price the RGB 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