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 motherfucking episode of Mind Pump. Yeah! He's coming in gangster. Adam, Justin, and myself have some interesting conversation. In the first 30 minutes we talk about our incendiary IIF lamb video on YouTube. We ruffle some feathers. We talk about the parallels between religion and nutritional righteousness. Carbs are evil. Then we talk about the health IQ quiz that we took. Shout out to those guys. You can actually take the quiz yourself to see what you qualify for. Let's see how smart you are. It's healthicue.com forward slash mind pump. Then we talk about Apple facial recognition with the new iPhone and the ease of buying and the loss of privacy. Welcome to 1984. We talk about Operation Mockingbird. Hi, CIA. And then we mention OrganiFi's new gold juice. We're trying to get Shawna to send it to us. Come on, Shawna.  They are one of our sponsors.  I want to taste that gold dust. Then we get into the questions. The first question was, this individual is increasing their steps, trying to increase their meat, but it's cold outside. So they like to walk on the treadmill. Is it more beneficial for them to walk on an inclined treadmill holding onto the handles, or should they flatten it out, slow down a little bit and not hold on? Try it backwards. The answer is going to surprise you. Actually, we'll shock you. The next question was, how do we define training to failure? What does it mean to fail? Is that when your form breaks down?  Which one is failure? And is it something you should do to improve your fitness? The next question was, how do you balance training when you're trying to work a full-time job, be a supportive husband, a new dad with a baby? How do you get your workouts? How do you schedule them? What does a workout look like for someone with that busy of a lifestyle? I wish the day had 30 hours. The final question was, we talk about target heart rate and how it's kind of outdated and it wastes the time, but this person is a student of kinesiology, a trainer, and is teaching group fitness classes at a university. And they're still teaching them how to work out in heart rate zone.  Are we outdated, or are the universities outdated? Need some new textbooks. You know the same ones that sell you textbooks for $500,000? Yeah.  Also, this month, check this out. Our forum, which is probably our most valuable thing that we offer, you can enroll right now. It's the best place on the internet. For one-time fee of $97 you get in for life. You pay it once, you're in for life. Starting next year and forever afterwards, you have to pay that fee annually. So this is the time to get access to our forum. Also, if you enroll in any of our programs, you're going to get access to that forum for half off. Now, we are in December and we all know what happens in January. Everybody gets super serious about fitness. Everybody wants to get on that fitness band wagon. They don't have a plan though. They don't know what to do. They just end up joining a gym or they go back to doing their old programs. They didn't work before. Sign up for classes. Here's what we recommend. I'm going to lean on a treadmill and pay attention to my heart rate. That's their plan. Here's what we recommend. Our MAPS Super Bundle. If you take all the programs, all of our MAPS programs that are included in the Super Bundle, it's about a year's worth of exercise programming. So in other words, 2018 is set up and planned for you. You can start January. You can hit the ground running. You'll know what to do every week when you work out. What exercises, how many sets, how many reps. You'll have me, Adam, and Justin teaching you the technique and the form of each exercise. Every three to four months, you change to a new program. One period of time, you're focusing on strength. And the time you're focusing on aesthetics, then you're focusing on athletic performance. Now you're doing body weight exercises or you're doing correctional exercises. It's amazing. It's never boring.  By the end of that year, you're going to have much better fitness, more muscle, less body fat, and a much better understanding of your body. And the best part about the Super Bundle is it takes all those programs and it discounts them massively. I think it's over 25% off because they're bundled. And here's the second best thing. All of our programs always come with a 30 day trial. So what this means is you can enroll in the Super Bundle and literally try it out. In fact, I dare you. I dare you enroll in the Super Bundle. Follow it. Follow for 30 days. Do one month of the program. Exactly how it's outlined. Just do it as it's outlined. If it doesn't blow your mind, just return it. We'll give you all your money back. That's how confident we are. Our return rate is one of the lowest in the industry. We've had an extremely low return rate because people are satisfied with the program. We'll always have that return rate because we want people to know that they can try it out and if they don't like it, they'll get a refund and we'll have that forever. So the MAP Super Bundle enroll now. Get started the right way. 2018, you'll get an offer to get the forum half off and then you're in for life. You can find all of this at mindpumpmedia.com. There's a reason why Rogan goes three hours on his podcast. The first hour and a half is all...  I agree. No, I agree with that.  It's so hard to interview over Skype. How can you have a genuine conversation with someone you just met over Skype? And then you fight over that space. You don't want to talk over them, but then they're talking over you as you know that you're trying to come in and they're just like... I'm catching myself paying attention to my timing of interrupting so much that I'm not even in the conversation. Dude, how funny is it? Waiting to say something could... How funny is it though when you're like, okay, I'm going to interrupt and then they just don't stop? But then you're like, no, I'm going to keep going because then they'll get the signal but they don't. Like you have to just like throttle all down. So it's two people talking at the same time like that, that, that, that, that. And then finally some... That's going to be horrible for the listener. And that wouldn't happen in person. In person that doesn't happen. In person you're not going to get that because they're going to see your mannerisms, right? I'm going to be talking with my hands. I'm looking at you when I'm about to say something. You're all coming in closer. Like, I'm talking, motherfucker. I wonder if there's a... Is there a good way like where you can... I mean, I know through Skype you can see them, right? There's video too. Is that really the best option? There's got to be... I feel like there'll be a huge market for this. It would be cool if we could actually mount some cameras up on the ceiling and have them like shooting to us and then the guests can actually like see us on there. And we can see them? Yeah. Well, at least they can see us. Even Skype, it's not very... I did that once and it was weird. Oh, yeah. Yeah, it was my worst interview ever. Oh, really? Yeah, because I could see the guy he could see me and then it wasn't... I don't know, it's not the same. It's just we got to get used to it, dude. It's a skill like anything. That's the bottom line. I blame myself. Justin Josiah interviews you later on today, right? Yeah, three o'clock. I was telling him I thought that was really... I think it's really cool that people are starting now to interview all of us individually because together we're mind pump. Yeah. But each of us have like this... We're all very, very different. Yeah. We have our quirks. Right. And have a different story and bring something different to table. And I think like in mind pump you get the flavor of all of us, right? But like you could separate each one of us out and I think there's a lot to get from all of us individually. So I think it's cool to see someone like him who's actually going through and interviewing each person individually so you can kind of get it. Because I think that way there's going to be somebody... There's definitely going to be people that don't like me. Oh, I know. You know what I'm saying? Yeah. But there's also going to be people that totally identify because you hear my whole story and you're like, oh wow, the same thing goes for you and for Sal. Right. I want to get in a little more depth. Yeah.  Oh, goodness. So awesome. Isn't it funny we got like so removed from like that tribalism stuff? Dude, why? Hey, here's something for you.  I'm just going to say it to you right now.  Two bros that don't know shit, man.  Dude, you can disagree. There's nothing wrong with disagreeing, but if it offends you personally, I'm not joking. It is in the same category as religion and politics. No, it is really weird to me. You bring up carbs or fats or paleo or IIFWAM and specific ratios. Dude, this is what works. And the worst part is that people didn't even, some people didn't even watch the video. No, they didn't watch the video. They didn't put an intelligent question. They just do an insult. Lazy.   You guys don't know what you're talking about. Who are these idiots?  I don't listen.  It's terrible. We literally say in the video that counting macros is an important step towards eating properly, but it's a step. It's not the destination. And it can also cause a poor relationship to food. Literally, that's the whole gist of it, what I just said right here. Now, we go into depth with the video and give examples, and it's a lot of fun. But that's what we say.   Oh, and then I love, my favorite part is people were like, there was one, I remember her name, one girl on there.  We'll see what Lane has to say about this. I'm like, oh, you know, Lane's my friend. Oh, interesting. Listen to the episode we did with him. I know Lane.  You were just saying that. I'm like, no, actually he's, you know. We can bring him over. We'll talk. Why don't you watch the video first? Actually, we haven't talked to Lane in a while. Thanks for bringing him back.  It's religion. No, very much so is. In fact, sometimes I think we've kind of loosened up on religion, I feel like. And I feel like nutrition has become more dogmatic. It's become crazier. I wonder why. Think about it. Let's think about this for a second. Why? It's so strange. Why do we? Okay, I understand. Well, this is why. This is why. So with religion, you know, it's always been that way. We've always divided people that way. Well, because it's who you are. Right. Right. So and you identify with it, but there's something that's not tangible about that. The difference with food and nutrition is there's a tangible result, right?  I was depressed. I was angry. I was sad. I was obese. All these bad things are happening in my life. Then I started become, I became vegetarian. And my inflammation went down and my energy levels went up. Right. Yeah, exactly. You go, Tarian, right? You go, I go vegetarian. Isms and areas. Right. And then I, and then I, and then all these wonderful things happen that I can connect with. Like you can't deny me that, hey, when I went vegetarian before that, all these bad things, now all these good things happen. So it has to be. Dude, I'm having all these breakthroughs right now. Let's, if we list religion next to nutrition, right? Same, bro. Same. Think about this. Religion will give you hard, it'll give you hard rules and laws that you identify with. Like don't shave your beard. Rigid structure.  Right. And then these, these religious, excuse me, these nutrition, nutritional, you know, ways of eating or whatever have those laws also. Keto. Don't eat carbs. Eat lots of fat. Right. Paleo.  Vegan, you know, vegetarianism. Only eat plant based food. Okay. So that is totally in common with religion. All that, all that being said, why is it that like church has the most obese people I've ever seen in my life?  Nobody got the memo. Yeah.  They're not attached to the food religion. Yeah. They're like, this one doesn't work for me. Yeah. This is in contrast. Yeah. And then to my potlucks. And then with nutrition, you have your messiahs or your, right? You do. You do. You do. You have your paleo gods. Yeah. You have your IIFOM gods. You have your keto gods. Right. It's, it's so similar to, to, to religion and. So many parallels. Yes. And it provides you with a certain level of control in, let's be honest, life is a lot of life is, here's the secret to life I've found is understanding that there's a lot you can't control and being okay with it. It's not that you can control everything. That's the opposite. You can't control everything. Yeah. And, but religion and nutrition, let's talk about nutrition for a second. It gives you that sense of control. Yeah. And people with really bad food issues like anorexics, bulimics, they'll tell you the reason why they did that is it made them feel like they weren't, had power. Yeah. And I think too, like it, it makes them feel like they're in the know, you know. And so like when, when people feel like they have this, this knowledge that other people around them don't have, they're like, it becomes this weird sort of elitism where they start talking to people differently. Like. It's like the spiritual righteousness thing. You just don't know. It's the spiritual righteousness thing. It's just like the spiritual righteousness thing except for now it's nutritional righteousness. Yeah. It's like, I know better than you know. You know what I'm saying? Yeah. I can't critically think anymore. You know, this, this changed everything. That's why I remember when we first went to Paul Chex House, why instantly like I fell in love with the guy because when I saw his library and was like, dude, this dude has got Darwin, the Bible and fucking, you know, Dalai Lama and all and every human thought. Yeah. Okay. I'm going to read that. Dude, I have so much respect for a man that is open-minded enough to read polar opposite ideologies. Right. And I feel the same way about nutrition.  Read outside of that. Learn. Try. See how your body responds. You know what the beauty is with it? The beauty with nutrition is that because the body is always changing, you will many times oftentimes learn the lesson the hard way. Like many times you will. Many times you'll. For sure. So keto, we're so great for me. I feel so good. I have so much energy. I can think so straight. And so then after, and then five years later, I'm having issues with my thyroid or my health or what's going on here.  Let's try something different. Let's try adding something else. And same thing with veganism. Same with anything else. Veganism in particular is, can be, and this is why veganism, I think it's a bad rap in terms of like the fanaticism surrounding it because not only do they have the hard rules and laws or whatever, but they also attach their morality to it. Yes. Right? So then it gets really, really. And that's the part like, and I think you explain this really well is that, yeah, man, if you're somebody who doesn't eat meat because you think it's cruel to animals, like I respect that. I respect that. And to each their own, and I'm not going to argue that. I'm not going to debate with you like.  I don't get it.  Dude, after eating those chips, I'm convinced that we're going to bugs real soon here. For sure. I like that idea. For sure. We're going to bugs. As long as I don't see it's a bug, like don't give me a spider in the form of a spider.   The Thrive Market the Thrive Market chips that we just ordered. Dude, I struggled with the crunchy idea of the crunch. Because it's crunchy and it's a cricket. Like it's like, if it was worms, I think I could have done it. It's all shaped like a leg or like a wing. Right. It's like the whole time I'm crunching in my mouth. I'm just thinking like crunching on a cricket. Cricket just seems like he would be crunchy. Dude, so I in football, there was this guy who's from Kansas.  And he just grabbed this praying mantis that was like almost like, I don't know, six inches big. It was huge. Oh, wow. And he just took it and like somebody dared him to eat it.  All the legs are like coming out. I was just like, I could not believe he did that. You know what, dude? It's funny how brain brainwash, I don't know for lack of a better term how conditioned we are when it comes to foods like how we're so grossed out by some things, but not by other things. And if you go to different cultures, it's like an everyday thing. It doesn't like a French fry. It doesn't phase them whatsoever. So my kids, so we obviously we grew up and my kids eat a lot of Italian food and a lot of stuff, which isn't that different from, I mean Italian food is Western food, right? But because we're Sicilian there are certain things that we'll eat that typical American kids may not be exposed to. For example, when we eat lamb meat, because we love lamb meat, sometimes we'll get the bone in the middle of the meat and there's bone marrow in there. Now you try giving bone marrow to an average kid at the age of seven, you know, have you ever seen bone marrow? Yeah. They'll be like, oh my God. Looks like jelly. Now we grew up fighting over that. And my kids to this day, they don't know any better. They don't think it's gross because they're always giving it to them since they were babies. So to them, they argue over it.  That's disgusting. Well, I've always found just the idea that's so fascinating to me that, you know, we don't even think about how like the conditioning that you have grown up with, right? Is what really dictates your palate and like what types of food you like. And it's like the fact you've trained yourself that way.   Yes. You can actually unlearn that. Yes.  It's not that all Mexicans like Mexican food and all Indians like Indian food.  If you put an Indian kid with a Mexican family at birth, he would eat Mexican food.  I don't know though. I feel like everybody likes Mexican food. It has to be the number one food. It is the best. I'm Italian. Well, it definitely is where we live for sure because we're in the Bay Area. San Jose is definitely one of the better places. One of the better places. Except for Manudo.  I don't like Manudo. I'm not a big Manudo fan. You know what that is, Justin? No. Stomach. Oh, okay. Okay. Yeah. I'm not talking about the cow tongue. I'm not talking about the boy band from the Manudo. Yeah. That's what I was thinking in my head. You ate them? Mexican version of fo. Fuh. Fuh. I ate fuh the other day. Oh, fuh, yeah. Oh, fuh. That's not bad. Yeah, dude. Fuh is good. But I ate it at that place in San Jose that's on it's on it's on Snell. Addicted to fuh. But it's a legit. Have you ever been to Vietnamese? Have you ever been to a legit Vietnamese restaurant? Mm-hmm. Like for reals, like the signs on the walls are handwritten. Yeah, yeah. And they're playing Vietnamese music. And it's an old Vietnamese woman that's in charge. Wait, is the name like fuk? Yeah. Like fuk. Uh, it's fuh.  Oh, P.H.O. is fuh or fuh. Yeah. Anyway, so this place is legit like and when you go in there, that's all yeah. It's the best hangover cure. Yeah.  It's always the authentic places. Yeah, it's really, really good. Great finds. Uh, did you guys take your, uh, those health IQ tests? I did. Mm-hmm. So what did you think? Well, you and I scored exactly the same thing. Uh, 186. What was your score? Yeah. 186 or something like that? Yeah. Yeah. So I missed three or four. I can't, do you remember how many you missed? It was three or four. And then what, it wasn't like a suit. It wasn't like just common sense for a lot.  And they kind of, they present them in like a trick. Trump heads would do well. Well, so it'd be interesting to see. It'd be interesting to see what our audience, how, like what the average of our forum, I'd love for our forum to get on there and do it. So I think they're brilliant. You know why? Why? So health IQ is this, uh, life insurance company for the listeners who don't know what we're talking about. And when you get life insurance, which is very important, especially if you have a spouse or children or people dependent on you, very important to do that, especially when you're young because it's so cheap when you're young and when you're older, it just breaks the bank. But this company specializes in life insurance for fitness enthusiasts.  Yeah, they do your BMI and they're like, oh, you're obese, so your rate is this. They're lean and muscular. You know what I mean? That doesn't count. So Health IQ saw that there was a market for that and so they developed, that's who they target. They consider us muscular people. So they have this test that you take online. You can actually go and take the test. It's at healthicue.com, Doug. Forward slash mind pump. Forward slash mind pump. So you can go take this quiz and they ask you all these fitness questions. Now there's two things that I see that come out of this. One is it's smart in the sense that by your score on this quiz it tells them that you indeed are somebody that knows fitness. So maybe you get a better price.  Because now I take a test and I get my score and I'm like, oh, cool, I'm going with this company because they tested me. They get me. They get me, so. No, no. Totally. It's smart. But it was more challenging that I think there was some trick questions there. There were some things that I like. The one that I missed that made me annoyed was because those CDC guys were like old standards. One of them was which of these diets was approved by the whatever. And it was Weight Watchers. And I'm like, I'm not going to choose Weight Watchers. You can put that with anything.  Weight Watchers. You can have that. Anyway. So that's the what's one of the ones that I missed. No, no. I love for some of our four members to get on there and take it just to hear everyone's feedback. I'd like to hear where everyone scored. Yeah, yeah, yeah. It'd be interesting to see. So I think my score was, I think we got 186. Yeah. I screenshotted it. I'll post it on the phone. I screenshotted it on my other phone, though, since I got the new iPhones. Anyway.  The new iPhone. Now the mind finally works. Right. Dude. So I kept my old one too. Right. So I have the, I have the six plus and then I have the iPhone X now. And it's crazy. I find it very fascinating how Apple does this like they, how they evolve like the smallest little details to make things faster and like you just, I don't really, you don't really notice it because we naturally evolved. If you're someone who's bought like every iPhone, it's just kind of like gradually. So having both of them, it was the first time I really can compare because I'm also using my iPhone X. I'm used to all the features. Then I go back to the six and then it doesn't respond the same way. Yeah, yeah. It is weird. And I remember, yeah, you even brought this up. Like I started using the, you know how like the facial recognition. I'm like, oh, it's cool to open the phone and all that, but like to pay and then get through that process with all my online purchases. Bro. You know how much money I have? Lightning. How much money I've blown in the last three weeks since I bought this? That is a dangerous side of it. Bro, thousands of dollars. Not kidding. Because it's easy to buy stuff. It's so easy. Once I put all my information and it got my credit card and everything like that and then it recognizes my face. Now like this just happened. We're in the fucking, we're in, I just, I was bought another snowboard. I don't even need another snowboard because I was in the theater waiting for the movie to come on with Katrina killing time, talking to my brother about snowboards and I'm like, you know what, I want another snowboard. Snowboard, yeah. Get on there. Oh, this is a good deal. Recognize my face. Like you're buying it from like Amazon or like where you buy it from? Yeah, yeah. Well, this one I bought directly from the website but it doesn't matter wherever I'm shopping. Really? Now if I just, it recognizes my face. Payment information. All my personal payment information, everything all comes up. I just have to confirm it. Isn't this a little, maybe I'm just, maybe I'm an old buddy because you know why? You're scared. It's actually made it safer because it's my, I get that part but then there's the other part where now they have your fingerprint. They have your face. Well, they got all your information. Right, right. Yeah, I know. I mean, I can make it access us at any time. This is how I look at that. Like so, because I know there's two sides of that camp, right?  It's ridiculous. And then the other people like myself who I'm like, I accept it. I'm like, I don't think the government gives two fucks about me and I would be willing to offer up all those personal, that personal information to make my life as convenient as it just made my life. Like that, I love it. It's dangerous because I know I can get out of control. Like I've literally, like every day for the last three weeks I've had something show up in my door from Amazon. Well, we know how powerful marketing can be, right? We know how pervasive it can be and how it can influence people. The better they know their customers, the more powerful that can become. It's going to penetrate everything. It's just kind of weird. Well, that's how it's getting me. So it was started by Christmas shopping, right? So every year Katrina and I try and get better and better about starting earlier and buying everything through Amazon. So it ships right to the house and it's all boxed up. So I did that. We did that like back before Thanksgiving. So we got all our Christmas, most all our Christmas shopping done back then. But now, because I did all this buying, all the advertising's coming to me, coming towards me.  Just retarget some policy everywhere.   I'll take it. I'll take it. Look at this deal that just happened. What?  I just bought it. What if it starts noticing things about your face too? Like you start getting ads for like acne medication. Oh, my God. You know what I mean? Or like, you look tired. You know what I mean? You might want to do some of those wrinkles.  Or what if it... So check this out.  And there's a lot that they're learning you can tell about someone. And what they're looking at, just by observing their pupils and how their pupils move, what if it starts to learn how to read your pupils and it starts to... So you don't even have to hit the like button. It just knows. Think about this way. So we're learning about internet marketing right now, right? We're learning about split testing. This is a big thing. There's a big thing in internet marketing where they would split test ads to the point where you're testing color. You're testing font. You're testing. And then you get the perfect ad. And trust me, this all makes a big difference. Oh, yeah. Imagine if they're just looking at your pupils and they're doing different things. And now you're getting like the perfect message. Dude, I think that. I think the phones in the future will be able to pick up your core temperature and your heart rate. And they'll take all that to create a formula. Like, oh, look, his heart rate elevated. His palms got sweaty. His eyes dialed. He must really like this. He's half chub. Yeah, you know what I'm saying. Yeah, he's ready. Yeah. Yeah, man. Wow. I have 100% of these going on. So the reason why this scares me a little bit is because in the past, you've had this unholy alliance of government and business where they partner together.  I think it's already there. I know, dude. I get a little worried, man. I think they're already in cahoots. I think there is. Think about how easy it is to manipulate people when you know all the stuff about them.  So once they can read people and they know what things to poke at and they send it out or whatever and start just creating this, you know, the story that people start to follow and next thing you know, we start hating each other or we start hating this thing or we start, I don't know, man. I mean, nothing, nothing for so many years has been as powerful as government. And for the first time ever, I actually feel like companies like Amazon, like Google, like Facebook are becoming as powerful. And I think what's happening is... Well, they can't use force. That's about it, right?  They can't put you in jail.  So technically, government is, you know, can be physically more powerful, but from influencing people? Oh, dude. I mean, I would argue that companies like Facebook, Amazon, Google are more influential than the government. So decades ago, I can't remember the name of it, Operation Blackbird. I don't know. Maybe you can look it up for me, Doug, while I'm talking here. I think it's Operation Blackbird. Years ago, the CIA, this was revealed in the Freedom of Information Act. But the CIA came up with some plans to inject operatives in the media to influence the public. This was like, I don't know, in the 1970s. So who knows, dude? Of course that's still around. You know what I mean? They could be executives at these tech companies and stuff that are just kind of doing their job, you know, kicking ass, but they're also collecting information. Oh, there's not many backdoors they found to some of this stuff. Didn't Russia find some backdoors to some Apple products and then they started banning some of their stuff because there was like the CIA was able to spy through some of this tech? It's coming, dude. Maybe I'm just scared or everything. I don't know. Yeah, you could go down that rabbit hole. Oh, yeah. And now I have anxiety. I think it's getting better, though, because we're connected. I think, too, things that are corrupt, bad, dangerous, you find out faster and easier. Yeah, you do. You know what I'm saying? There's that side of it. Right, so there's the side that we're all scared about, like, oh my God, it's like moving so fast. But then it's like, yeah, but if somebody, somebody who's evil, corrupt, or doing bad things, it won't last long because real quick, yeah, someone will let you know real quick like you. So I don't know. I think that those companies, their standards have to be much higher than the companies that existed 30, 40 years ago. And I think that's better for everybody. I mean, look at how it's influenced us and what we're doing right now. We talk about the time how transparency is king and the future businesses or CEOs or owners of companies will have to, you no longer can hide behind your brand. You have to be who you are and the more transparent you are, I think the more success you're going to have because the consumer wants it. They demand it now. They want to know, like, who am I buying from? I can buy a t-shirt from anybody. Why am I buying a t-shirt from you? And now you have to put yourself out there. It was Operation Mockingbird. Not Blackbird. Mockingbird. Blackbird was something else. So Operation Mockingbird was a large-scale program of the CIA that began in the early 50s and attempted to manipulate news media for propaganda purposes. And you know why this happens, by the way?  That could happen, but usually what happens is, hey, we have this major threat, you know, the Cold War. We need to go in and start to control things a little bit for the protection of people and then you never know who gets in. Years later, now you've got shitty people running the thing. Right, it starts with good intentions, right? Yeah, dude. Like, there was that guy in the NSA who they found people who, like, spy on ex-girlfriends and ex-boyfriends because they have access to, like, hack everybody. You know, it's just humans. You know what I mean? Don't give them that much power.  Dude, this weekend, I forgot to tell you guys what I did this week. So, you know, like, two weeks ago, I watched Predator with my son. Yeah. Do you guys remember the second movie I was going to watch with him? Oh. Could you just tell me what you recall? Alien. Oh, alien. Oh, you watched it? Yeah. Really? Was it too scary? Well, I watched it and I told him, at first he saw, he looked it up, right? When I hit play or whatever, it shows the description. Did he see the movie Alien vs. Predator yet? Well, that's probably what he's leaning into, right? No, that's why I'm setting it up. Oh, okay. Thank you. Justin sees it. Oh, okay. So I showed him. Well, I thought his generation may have seen that already and then you're going back and saying, this is worse. No, he was too young when that came out. Okay.  And I said, you know what, son? I said, I said, I want you to keep in mind that this movie is as old as your dad. When you watch it, and it's gonna make it that much better. And sure enough, you watch it and he's like, this is really good. He goes, I can't believe this was made in 1979. So I told you, the other thing that was funny too is we're watching, so this is a movie made in 1979 that's depicting the year 2034, I think. I think that's when they're trying to depict.  The computers in Alien, which are supposed to be futuristic look archaic compared to the ones that we have now and like our iPhones and stuff like that. You know what I'm saying? That's crazy when you think about that because you think about...  You know what I mean? Yeah, yeah, yeah. That was so cool. And Predator just like with the infrared, like that was this new thing. Yeah.  Oh, was it seeing people that way? You know what I'm noticing? Man, and I know Gary Vee talks a lot about this, about the future is everything is audio now, right? Like, so where we're just gonna be able to say, oh, Siri, this, oh, Alexa, that's right. Man, I don't know if you just noticed or not, but Siri, I remember the first Siri, which was I think iPhone 4 or 3. Oh, it's got one better. Right? 3 or 4? I don't remember which one it was. And I remember, and I never used it because it was repeating myself, repeating myself.  Like it picks up everything. My favorite is, you know, on the keyboard where you do the voice thing. And I was actually talking over it and then I had a podcast running at the same time. And so my phone was mounted, calm down.  Right?   You guys know that, right? Okay, that's fucking... It's, here's everything. Damn. Yeah, so I, so this is, here's what trips me out. I'm turning it off right now. Here's what trips me out.  I'll just be talking about something.  You can't tell me they're not doing that. Of course they are. No, it's already, yeah, it's already proven, dude.  They sell that information. For sure. It's not coincidence at all that when you talk about something on Facebook to somebody else like that, that all of a sudden you're... You don't like that shit? Yeah, it's crazy. I don't care, you know? Yeah, whatever. It doesn't bother me because what it does though, it makes me aware of my own tendencies that I'm fucked, and I've always said this, I'm an easy close. Dude, I'm a sucker for sure. I don't know what it is, most really talented salesmen that I've ever met are the same way too. If someone gets me or closes me, and if I want something really bad, I'm easily convinced. After the fact that I go, I have buyers remorse and go, I probably shouldn't have done that. I got all this stuff going on, I have no business spending all this money on this right now. Like, what am I doing? But I am a sucker for that. Yeah, me too. Yeah, I mean, and I have a $500 juicer to prove it to. Oh, no. I already gave it away. An espresso machine? I already gave it away. Yeah, espresso machine. I got the espresso machine. Like, I just go to the coffee shop.  Oh, dude. I know we have coffee on tap too, and you guys sometimes buy coffee. Oh, by the way, Doug, I brought more of those things. Well, it runs out. So, yeah. Yeah, what are you going to do? Have you guys... Did we get the... No! I already know what you have. We still have not gotten it. Could you please text Shawna again, please? I did. She said she said it. And I know Shawna listens to show time. Shawna, I'm going to stop talking about Organifi if you don't get me some of the gold juice. Sal kept it all to himself. It's so good. We want it. It's so good. I want to try it. It's so good. What I did get is I got my Ashwagandha, like, dropper that you had me get. Yeah. Yeah. Yeah. Ashwagandha's gross. Oh! What are you, a baby? Steak it. Oh, wow. Oh, wow. You know what? Yeah. It's the shittier thing. Don't put lead in your pencil. Why don't you squirt it? Why don't you squirt it in a glass of Hawaiian punch? I don't know. It says to do that. It does not make...  No, it's not even that. Bro, it's not like... I don't mind.   Because it's not like... It's a tincture.  And it's strong. Yeah. I feel like I'm putting, like, something that's not supposed to go in my mouth. In my mouth. I won't be the first time. Yeah.  Why stop now? Chew on that. Chew on that, yeah. Dick. Bring on the Mockingbird. Mine pump a check out for 10% off! It's the motherfucking quaw! The eagle has landed! Quick quaw. Our first question is from Lauren Bergman. I'm trying to increase my steps and it's freezing outside. I've started using a treadmill when I need to finish getting in my steps. I see a ton of people incline walking on the treadmill. Is it more beneficial to do a high incline and hold on to the handles or decrease incline and don't hold on? I picked this question because it seems so simple and obvious, but I actually think it's a question that I've been asked a lot before. And I used to tell clients when I'd see this, like I'd see, I'd tell them to go do 20 minutes of cardio or whatever, then I'd look over and they'd be on the Stairmaster and they'd be hunched over. And just their legs. Just like leaning on it with their forearms. And I would tell them, I'd say, listen, if you want, you could slow it down by about half and stand upright and work on your posture at the same time. And you get, not only do you get the extra benefits of working on your posture and your core to hold you upright, but you'll probably end up burning more calories because you're making more of your body have to work at the same time. Do you know why they don't do that? The reason why they don't do that is because it's actually harder to do it right, even if you slow down. It's actually harder. And because people like the number on the machine. Yeah. It makes it feel better for some reason. Yeah, because it feeds into that like accomplishing something, like doing something super intense, but they're not doing something super intense. They're like really, honestly, like he says, making it easier for them. There is also the other camp too that does it because they do the incline, trying to get more glute activation, right? So they think that they're... Get a bigger range of motion. Right. So they think they're going to get this, they're going to get more butt by doing that. Maybe we should break the news to them. You're not going to build any muscles on a treadmill. So it really doesn't matter if you're hitting more glutes or hitting more. You're not going to build muscle. If you want to hit your glutes, go lift weights. The treadmill is for cardiovascular activity, to burn calories, to get your steps in. So, and that's, you know, it's good that we said that because a lot of people still have the misperception that they're going to do cardio to target an area of the body.  I want to tone up my arms so I'm going to use the row. Or when you go into that cardiovascular, you know, when you're doing cardiovascular work, you're not anaerobic. You're not really causing muscle growth. You're just doing... You're building endurance in those target areas, but you're not really working. You're not really going to cause visible change in the muscles. At all. At all. Dude, my favorite, I saw a guy. So you've seen, I mean, you may have seen like a girl do this before, but I've seen a guy where you know the step mill where you do the flared kickback thing? Yeah. I saw a guy do that. I almost died. You saw a dude doing that? Yeah, I saw a dude. Wow. They're working on them glutes. I had, at one time, I was years ago at the Hillsdale before they even moved that club, so the original Hillsdale. So I must have been 18. My home depot. Yeah, I must have been 18 years old, and there was a lady, an old lady. So back then, the front desk faced the cardio. So the front desk, and there was the entrance so people would walk in. So you'd check them in, and they'd walk by you to work out the machine weight area or whatever, go to the locker room. Or they could walk in and they could go straight left and then there's cardio right there. Of course, usually they go to the locker room and come back out.  Back in those days, equipment was in separate rooms. You had your cardio room, your weight room, your machine room. Everything is all in one room nowadays, but that's how it was back then. So I'm looking at the cardio and I'm scanning people in, and that's why I would hang out a lot of times as a trainer to book assessments and stuff like that because it's a great way to talk to people. And I'm looking in the back and the treadmills made up the back row. And the last row of the treadmills was in front of the window. So they used to have these big windows in front of the cardio to try, of course, to try and sell membership so people walk by and look inside the window and see cardio. See how this wonderful cardio equipment. So in that back row there's this old lady, probably, I want to say in her late, maybe late 60s, mid to late 60s, and she's on the treadmill and I'm just watching her because it's slow. It's like the middle of the day. And I could tell she's trying to figure out how to use the treadmill. Like she's like hitting buttons and not knowing what's going on. She's standing on it. And so I'm watching her because I'm thinking, I'm going to go walk over to her and talk to her about personal training. I could just see this. And you know, if you worked in a gym long enough, you could start to see who you, you know, when you have your opportunities. Dude, the deer and the headlight look on cardio equipment or machines is always like a great. That's a great way to talk about training. Yeah, intro. So I'm watching her and I'm thinking, okay, I think I might go over. And then, oh no, it looks like she figured out and the treadmill starts working. But I'm seeing what she's doing. And I see that she's, the treadmill's moving, but she's hitting the board with her finger. Like, beep, beep, beep, beep, beep, beep, beep. Oh my God. Okay. It hasn't caught up yet. Right. And I'm watching her.  I'm like, she doesn't realize that it takes a second. That speed 13 is much faster than a power walk. It's that instant, right? Because right now she's at a level half one. She's probably hit that thing to 15. It's going to all start to kick in really quick. So I'm watching. I'm like, what is she hitting that button for? And it hasn't fully registered yet. How far away are you? I'm pretty far. So I'm like, from here to where, you know, Taylor's office is. Take what you're going to yell. Like, hey, hold on. Don't get on that. Well, I'm already starting to try to figure it out. And so, because she's hitting it, hitting it, hitting it. And then it starts speeding up.  So I go around the front desk and I start walking towards her. By this point, the thing is starting to pick up speed. She grabs onto the handles. She's trying to walk with her feet.  So then I'm yelling as I start to like walk fast over there. Cause at this point I'm relatively new in the gym. I still feel kind of uncomfortable running through the gym yelling.  I'll walk around naked in the gym. I don't care. Members, whatever. But in the early days, I'm kind of like, you know, you feel kind of awkward. Like you don't want to yell across. Well insecure about it. So I start walking faster. She's, her steps start speeding up. I can see her hips start to flip cause she doesn't know what she's doing.  So I start to kind of walk fast. Her feet come out from under her. The treadmill's still speeding up. Oh no. She doesn't let go. So she's holding onto the handles. She's holding on the handles. Like Superman.  So it's like, and it's pulling her sweats off. So now I'm yelling, hit the stop button cause there's people next to her. Big red button. Yeah. Everybody's just looking at her like, huh? So I run over there and I hit the stop button. But I think when I hit the stop button, she either got tired and let go or she thought it's going to stop. All of a sudden.  She just let go.  You ever seen someone get fired off of a treadmill? So those things are strong dude. The irony that you're telling this story is that I worked Hillsdale. I worked Hillsdale after it moved. So this is at the second, the new location and the treadmills were in the back row where the group X was behind it was all the glass there. That's right.   Right, people would come and complain all the time and I'd have to explain like he has Tourette's and everything like that and then people felt bad afterwards and it'd be like no big deal. Well, he did the exact same thing on the treadmill one day and I remember watching him and seeing him because I always keep an eye on the kid because whenever he would come in, it was like clockwork he'd be here for a little bit, sooner or later he would offend somebody, someone come to me and then I'd explain the story. So then the kid come in, I know. I'm already watching him, keeping an eye on him, keeping an eye on the people around him. I'd even tell people, so I see him and I see him get on the treadmill and just like you're saying, he grabs on the handles, he's pushing the button super fast, I'm going like, oh shit, this kid is not going, and then you just see him just going for lights.   It'll shoot you again.   It's pretty crazy. So now that we went off subject. Those injuries are, yeah. Here's the good thing about cardio or treadmill. Now, if you're going to do cardio, I know I'm going to say this and everybody's going to be like, if you had to pick a cardio machine, I would pick the treadmill, but here's why. Every step or every time you do a movement is a rep. Now, it's not a rep like you would do with resistance training in the sense that it's not building muscle and strength, but it is reinforcing or strengthening or creating a pattern, a recruitment pattern. So the treadmill is a great opportunity to perfect how you walk.  That's right. Enforcing that. That's right. And holding onto the handles is really not a good idea because you're going to reinforce or strengthen a recruitment pattern that involves you holding onto some handles. And look, I'll tell you what, I've worked with lots of special populations people, elderly people, and I always tried to prevent my, or to keep my clients from using things like a walker or a cane because once they started using a walker or a cane, I would immediately start to see changes in the recruitment patterns. I would start to see changes in their posture because they started reinforcing that, this is how I walk now. I have a walker or this is how I walk. I have a cane. Yeah, you become dependent on it. You become dependent and your body starts to move like that. So I don't think it's a good idea to hold onto the handles the whole time just because you're going faster.  Well, and the irony is the main reason why most people are on the piece of cardio equipment is to burn fat, right? Burn calories.  You'll actually burn more calories and more fat not using the handles going faster. So if you're better off walking at a three or a two and a half speed with good mechanics, posture, then you are at a four holding onto the handles. So if, I mean, no matter what your goal is, right? So I think that that's the big takeaway. And I mean, the reason why I want to answer that question is I feel like it does seem so obvious maybe for some people, but it's actually a very common question that I've been asked a ton of times. And I still to this day see more than half the people on the cardio equipment doing it like this, hunched over like crazy bad posture while they're doing it. It's like, listen, if you're on there to burn fat, like why not work on your posture at the same time and with less effort? It's because, yeah, they're like not being present in that movement. They're just getting through it, which is what most people do when they get into the gym, like with every exercise, they're trying to find a way to just get through the workout as opposed to doing things with intention. People talk about it like that. Oh, I do level four on the treadmill. I do level five and incline of seven, like they know their numbers. I used to do the stair master, you know, being the guy with no calves, right? I used to do the stair master really slow and every step I used to do calf raise, posture up good and like super slow, super slow, super slow stuff.  Oh, five minutes. You'll be burning some calories.  Kyle Terrell, fitness. How do you guys define training to failure? I've always followed a perfect form rule, meaning once I break form, that's failure. Would you agree? Or should I be looking at this a different way? That's how I would define failure. I like that definition. But that is not how a lot of people define failure. I think a lot of people define lifting to failure as... Can't move it anymore. I can't move it even with...  Yeah, even with relatively shitty form, I can't move it anymore.  This is where people need, like, that gym buddy. Well, this is what... It's a spilt-in spotter. Yeah, this is also why I used to hate gym buddies and spotters because not a lot of people get this. A lot of people think that if I call you over and I want you to spot me, that's because I am trying to take it right to failure, but I don't ever want to fail. I don't want you to intervene at all. Yeah, I don't want you... Well, no, I don't want you to let me stick. Like, I don't want to stick. I don't want to stick. Because I know as soon as I stick, I'm going to overcompensate in other areas. Some's going to twist. I don't want you to... That's a good point. I want you to watch my tempo. So the only workout partners that I ever allowed to even work out with me understood the way I wanted to be spotted is the same way which I would spot somebody, which is I watch tempo, and I'm writing you five reps before you even need it. My fingers are right there because I want to keep your tempo the entire time so you can work on that. Dude, that is such an important tip right there. We got to go into more detail so people really understand what you're talking about. Because a lot of times when people spot somebody, they throw on the spot when the person can't lift it anymore. Right. And at the point it's too late. When it's broke. Yeah, so like if I'm benching and I get halfway up and someone's watching me struggle and I can barely move it and it's inching up, inching up. They won't help me until it starts to go down. Then they'll spot me. Right. The reality is a really good spot is exactly what you're saying, Adam, where my tempo is it should take me two or three seconds to lift the bar. Don't let it slow down beyond that. Because once it sticks, for example, using the bench presses as an example, once my bench press sticks, I might have a tendency to twist my body or lift my shoulder. Right to left or left to right. Yeah, so even though at now, because I did that I was able to get the bar up, I did now a rep that I didn't want to do, which is creating a bad recruitment pattern. Right. So that's a brilliant thing to bring up. And think about it. I think tempo is something that's overlooked so much and it's another variable in your training that you should be utilizing. And if you're training in a 1-1 max effort today, then that's different, right? So today you're shooting for a max and you're trying to go up. But for the most part, most people are lifting five, six, eight, 10, 15 reps. And I most certainly don't want to fail at eight and you wait till I fail. Then you spot me. And then you also spot me for three more after that. Like, no. Force reps. Yeah, those force reps I know mechanically are broken down. And the little bit of benefit you get by pushing the body to that is minimal in comparison to the poor recruitment pattern that you're creating by doing that. So, yeah, no. Failure training creates a little more muscle damage than not going to failure. So if you were to stop like a couple reps short of it, you won't cause as much damage. It definitely stresses the central nervous system a little more. Now, a lot of people would say that's a good thing. A lot of people would say, oh, it's good that it causes more muscle damage and that you hammer the CNS. Apply it correctly. It could. I would say judiciously, occasionally. For the most part, probably not. For the most part, you're better off training a little bit more frequently with less failure. And this is just based off of experience and studies now are supporting this as well. And failure training is this. Failure training means that you're always pushing your body to the max.  But it's always max effort. And sometimes max effort is too much. And what I mean by that is it compromises recovery. It may actually cause you to go backwards. It may cause your body to prioritize recovery over adaptation. It also adapts you to that level of training just to maintain where you're currently at also. So now you have to... That's why some of these people struggle with that because they've ramped up their intensity so hard and so high that that's the way they have to train in order to ever look like that because they've adapted their body to that intense and that amount of volume. So, yeah, if at all. It's very sparingly that it'll be used but I do use it to then express and stretch out my capacity, right? So if I build up a new standard of maximal effort, you know, now I know that my capacity is greater so I can build up into that to where that's a comfortable new norm. But that takes... It's a lot more time than people think. It's not something that I'm repeating very often, if ever. It wasn't really a big thing in muscle building until Mike Menser popularized it and then Dorian Yates really took it to the next level. So back in the day, bodybuilders would lift hard. They would just lift hard and heavy. But they didn't say lift to failure. They would just say, I just worked out really hard. And bodybuilders sometimes lift to failure and sometimes didn't lift to failure. Famous examples of bodybuilders that did lots of volume, ridiculous amounts of volume, but didn't lift to failure. People like Serge Nubray, Arnold Schwarzenegger sometimes would lift to failure, sometimes he wouldn't. Tom Plats sometimes would, sometimes wouldn't. You know, these bodybuilders kind of knew that they knew they would add lots of volume. They would increase frequency.  His recovery ability was like frickin' Hercules. It was ridiculous. Then you have Mike Menser who came out with his book Heavy Duty. And Mike Menser and him and his brother Ray Menser were two bodybuilders who had very impressive physique. Now neither one of them won an Olympia. Arguably, Mike Menser is an uncrowned Olympia. I think in 1980, he competed against Arnold and got really pissed off that he didn't even place, I think, in the top three. But nonetheless, he writes this book called Heavy Duty. And what he says is, you don't need to do tons of volume because in those days, what they glamorized wasn't failure. What they glamorized was volume. How long you were in the gym. So if you were lifting weights and you were trying to build muscle in the 70s, you know, for the most part, you were talking about how many sets you did. And it was about 20 sets. Everybody was doing 20, 21 sets, and then you had guys pushing 30 and 40 sets like Serge Nebré. Mike Menser comes out and says, too much volume isn't good. Volume creates endurance. We want strength. What we need to do is send the muscle-building signal once and then leave it alone. And he said failure is the best way to do it because you know for sure you sent that muscle-building signal because you've hit the wall. He viewed the muscle-building signal as a switch on or off. When it's not really that way, it's more of a continuous, it's more of like a, one of those light switches where it's a dimmer where it can be a little louder, a little less. It's not on or off.  He said it's a switch. He was incorrect about that. But he popularized training to failure one set per body part once a week. And that's what he did. And that's what he talked about. He became popular because you had all these lifters, the generations of lifters who were doing 20, 30 sets per body part, who were not taking anabolic steroids, who were frying their bodies, all of a sudden they drastically changed the stimulus, switch over to one set to failure and then leave their body alone and boom. I'm stronger. They respond. And of course you're going to respond. It's a big change. It's a big switch, right? So it kind of gained some popularity. Arthur Jones, the inventor of Nautilus Equipment, did something called the Colorado experiment where he demonstrated on a bodybuilder, a young Casey Viator how effective it was, and they used it before and after. And it kind of gained a little bit of steam. But it didn't get super popular until Dorian Yates became Mr. Olympia. And Dorian Yates hits the stage, I think 1993, I believe, and was just this, nobody had ever seen a guy that massive and chiseled. I mean, Lee Haney was big, but Dorian Yates was just a whole new level of bodybuilder. And he trained in this fashion where he would do five exercises for a body part, but he would only do one set to failure in each one. Way less volume than most bodybuilders. Of course he's Mr. Olympia. Now everybody wants to do what Mr. Olympia is doing. And it became popular again. And since then it's this whole lift to failure. Lift to failure. Do you lift to failure? Do you not lift to failure? Here's the thing. Intensity is a, it's definitely a factor, but it's not the only factor. And I think we place too much emphasis on intensity and we forget about all those other things. And if you max out one of those factors, you take away from, you know, some of the other important factors like frequency and volume.  Have you ever really done that? Yes, I have. So it's, here's the thing. Like if you're an experienced lifter, I implore you to try this, not because it's going to grow your legs, but just because you don't know what failure is until you've done failure in squats. There are times when I, like I've done failure sets of squats and I thought I hit failure a good 10 reps before I actually hit failure. That's how it feels with squats. You're like, okay, that's the last one. And then you tell yourself, let me try one more. Oh my God, I can barely move. Let me try one more. And it's like you actually do 10 more than you think you could. And then your body just shuts down. And you're fucked. You're fucked. You're done. You're done with your whole, yeah, there's nothing you can do. So there goes your volume. I'm not doing anything else for legs. And if I try to, for a couple of days, it's a waste. Yeah. Frequency, not going to do it because I'm going to hammer my body. So I've taken two other important factors and throw them in the garbage and just focused on intensity. And that's why failure, why we tell people, probably not a good idea to train to failure most of the time. And through experience, through training people, we've observed this is true.  Do two reps short of failure and watch your body respond right away. And that goes for even this person who I think has got a great mentality with it, which is as soon as form breaks down, short of two of that even. Right. Because you're still fatiguing the muscle by taking it all the way to where form breaks down. Like that would be going to failure right there. Right. So you want to actually stop it every now and then one to two reps short of that and pay attention to your training. Like I think that'll make a big difference for a lot of people. Next question is from David Soros Rex. How would you balance training while trying to work full time and being a supportive husband, new dad with a baby that is messing with both parents' sleep schedule? Well, this is for you guys. Oh man, you gotta weather the storm. Your workout's a priority for everything else. Baby will survive. You know what though? I would like to ask you guys this because I feel like there is some truth to this though. Don't you feel like you're a better dad, you get more stuff done, you're more productive at work when you're training and when you're not, you're kind of falling short on those areas? You cannot. Sure. It's a balance act. You can't pour from an empty cup. So if you're tired, stressed out, angry, anxious, unhealthy, overweight, you're not going to be as effective as a dad, as a partner, as a husband, you know, as a whatever. At work, you're not going to be as good at those things because you just don't feel good. So there's that. So exercise will actually give you more time with your baby, more quality time with your wife and those types of things. Yeah, it is going to be compromised. So being a new dad and having that new kind of a... It's a new high priority, right? It's a new variable in the mix, right?  They're overstressed, you know, like just being able to provide an outlet for them as well. So like, you both need that. You both need something else to get outside of the environment, come back fresh, bring new energy, kind of rotate that. Me and my wife actually got pretty good about that as far as like seeing signs of like, okay, you need some time.  You know, you do whatever you gotta do. Do you guys have like a system in place for like, you know, she goes one week that she's responsible for getting up with the kids or doing some of that. I mean, do you guys have... It's just, it's a constant like... It's an ebb and flow. There's not like a schedule. There's not like, it's just that I can tell. Pay attention to signs and signals and really be responsive and communicate with your partner. And that's... I mean, that was the best thing for me because it was brutal.  Like there's the crying and then there's the sleepless nights, all these different things that happen.  So therefore I'm just gonna do something like mobility wise or at least get some movement involved and then come back and then, you know, try to alleviate my wife too so she can go do something else and just get clear her mind, you know? Yeah, I've trained quite a few people who would hire me before they got pregnant and then they'd be pregnant during the workout and then afterwards. And so I could see the morphing of how much time they can spend working out. And what I found is you can realistically, a lot of people can do two days a week in the gym when you have all the stuff going on. So what I would recommend to people typically was two full-bodied workouts a week in the gym to make them hard, make them heavy, have a good time if you're really tired or whatever, of course reduce the intensity. But two full-body workouts in the gym and then trigger sessions you can do anywhere. And that's what I used to recommend to people like when you have your baby with you and you're holding your baby, you could do trigger sessions. You could do trigger sessions with your baby. You know, you could do all these... You could take it outside, you know, like do all kinds of stuff. That's it. Do all the stuff with the kid and then you're set.  No? You know, something's going to have to give. You're not going to be a bodybuilder or a bikini competitor.  You know, just not going to happen. But two days a week in the gym with trigger sessions on your off days, totally doable because, again, the trigger sessions can be done anywhere. Trigger sessions are a lifesaver. Yeah, especially for that type of a scenario because you could just pick up whenever. You'll get an opportunity, you have a 10-minute little window. You're going to get that.  Be doing some of your band exercises. Just work on volume. My sister used the baby as a weight. Yeah. So she would hold her baby and she would do standing squats, which, by the way, babies love. If you hold the baby in your hands and you do squats with them, they fall asleep. It's like the best rocking method ever. She would do walking lunges, or she would lay on her back and she'd hold the baby at arm's length and press it up and bring him down and give the baby a kiss. Yeah, I'd put on my legs and then do some leg lifts and stuff. We should make a guide. You know how to exercise a baby. No, it's actually baby lifts. I almost did it for boot camps. We just need a baby. I think there's a company called Striders, which is mothers with strollers or something like that. And there's a whole boot camp.  We could put Doug in little jammies. We just revamped that. Talking about trigger sessions.  You just remind me something that I don't think we've even announced on the show in a very long time. Like if you guys haven't, the website's been revamped at mindputtmedia.com. And we sell a lot of bands and we don't talk about them at all. So a lot of people don't know that we have, and most of the programs have what are called trigger sessions in them where you actually would use bands at home or in a hotel or on the go or whatever, multiple times a day. And even if you're not following the maps program and you want bands, I mean, they're on the website. They're really perfect, too, as well as far as a structured work out you can do at your house that would be really helpful. And they're quality bands? No, these bands are badass. I mean, the best ones I've ever came across and it comes with the door hinge thing so you could stick it in any door and it comes with the handles. It's a nice little kit of the three major strength differences between them. Next question is from Tyler Urien. You guys have talked about target heart rates being outdated, but as a current kinesiology student and trainer and group fit instructor at a university, they are still teaching us about working out in heart rate zones or at percentages of maximum heart rates. Can you guys go into detail on your opinions about using heart rate as a means to measure intensity and effectiveness of a workout? I think using it as a tool for intensity is okay. It's just one metric. It is, but I think it's, I think if I'm trying to gauge how hard am I pushing this person and I'm measuring their heart rate, I think it's actually a very valid tool to do that. Now, I don't think it's a very valid tool for effectiveness of a workout, but I do think it is a good measure for intensity. If I put Susie on the treadmill and her target heart rate, whatever, we use the carbonium theory, right? And we get to her target heart rate is... What was that by the way? Was it 220 minus their age? Times 0.65 at that time. Carbonium. So let's say we get Susie's target heart rate and it's 135 to 145. Let's just say for argument's sake. And I know that. And today I put her on the treadmill and she's pushing her heart rate at 150. I'm not hung up on, oh my God, she's above her heart rate. I need to bring her back down. As much as I am like, oh, this is what she looks like when she's working at 150. So I know when I get her on the treadmill next week, is she at 150 again or is she at 120? That's a good way to kind of look at it as far as looking at the metrics and seeing what the state of her conditioning or how she's breathing and all these different factors. If you look at that and you compare it with the actual data and the metrics of it. Otherwise for me, it's always just like looking at the person and seeing signs of fatigue and signs of breathing really hard and cold, clammy sweat. The eyes, all these different factors I think are so much more important as a coach to look for while people are going through their conditioning. Target heart rate is like driving your car at the perfect RPMs. That's all it is. And what I mean by that is when you're driving the average vehicle staying between 22 and 2500 RPMs is the most ideal place for you to conserve your gas. That's kind of how cardio is when you're in the target heart rate zone.  But the faster you go, the more calories you're going to burn. So it doesn't matter. So it doesn't matter, you know what I'm saying? So it totally takes that whole idea of training just in the maximum heart rate. I could see a benefit for training high-level athletes. That's the only time I'd ever use it. Yes, okay. So I use this competing. When I was getting ready for stage I used heart rate tools and things like that a lot. I don't use it right now because it doesn't matter to me very much. But when I am so dialed that I'm measuring and weighing every bit of food that goes in and I know to the calorie where I'm at, how below maintenance I am. I know if I'm running below maintenance and my body's already catabolic I don't want to push beyond my target heart rate. So to me it has some value, right? I'm 5% body fat so I don't have very much stored energy as it is. I'm already in a caloric deficit so my body's already catabolic. I don't need to push beyond my target heart rate. In fact, if I want to stay in my target heart rate to maximize the amount of fat I'm burning without flirting with anything else it has some weight. But even going beyond that, I'm talking about athletes where I'm trying to improve their VO2 max or I'm trying to improve their ability to... To threshold.   I'll ask you how you feel. If you're on a treadmill or I'm training you and I see your heart rate is high, is low and I ask you like, how do you feel?  I'm not going to be like, no, your heart rate's slow.  I'm going to put... I'm going to listen to what you say. You know, I'm going to use your feedback. So it's something I rarely ever use heart rate unless I'm monitoring someone's heart rate because they're on a beta blocker or because there's something having to do with their heart that I have to be careful with or if they're an elite, you know, endurance competitive athlete or we are trying to, you know, depending on the sport, like if I'm training a boxer, I want to be able to get them up to max heart rate, but I want them to be able to bring their heart rate back down very quickly while they're resting in between rounds. And there's particular types of training that you can do for that. Otherwise, totally... And you know, here's why you do it at your university. I'll tell you why. You're teaching a class and they want to give you something that's tangible. That's it. The problem with the science though is they don't take... And the reason why we knock on it is because it doesn't take into account all the variables. Yeah, no. So, because Susie, who ate two hours before she decides to do target heart rate cardio, is completely different than Susie, who is fasted and is completely different than Susie, who has over consumed a thousand calories that he almost got in a car accident. Right, Susie, who actually... Who drinks a cup of coffee. Who is super stressed out from earlier that day and then she gets on and decides to do cardio.  So, there's too many... So, the science that they hang on to at these universities still that drives me crazy that they still are teaching trainers are hanging on to it that much to where it's something they coach to it. It's like, I think you should know it. I think you should understand it. I think there's some merit to it. But to attach yourself to it or to get hung up on it like we did, I remember it was a selling point for us. I used to go around scaring everybody that if you didn't know your target heart rate zone, then you're missing out on the best way to burn back. It turns everything back to like a clinical controlled setting which doesn't really translate to real life ever. But it's great because you could sort of keep all the variables and you can understand like what's going on and then like provide all the data and like keep it all organized. But that's not life. So, that's what's so tough because like they can write a book about it and like have it all like neat and tight and this is if this then that, you know? And it like actually like happens like that but I haven't found that to be the case. Speaking of heart rates, I remember when I first became a dad, remember when they do the ultrasound and then you're listening to the heart baby's heart? Remember how it didn't freak you out how fast it was? Yeah. Yeah, because the baby's heart.  It's a trip right now. They're like, no, no, no, it's just a... So, I was looking at the supplement we were talking. The Miguel Endurian, a Spanish cyclist and five-time Tour de France winner had a resting heart rate of 28 beats per minute. Damn, that's lower than even Lance Armstrong. They adapt. So, yeah, that's the thing. I mean, that's crazy. 28 beats per minute. That is insane. Yeah. That is the slowest. He's so efficient at, you know, cardiovascular. Wow, I'd never heard anybody lower than Lance until that right there. What was Lance? Lance was 30, 35 or 39. He was in the 30s, I know that, which I thought was crazy. So crazy. I don't... And you're... Okay, so go back to you guys. I think the best I've ever seen is in the low 50s. I don't think I've seen even 40s. Personally? Yeah, personally. I don't even think I've had 40s. And I've trained tons of athletes. I think I might have seen the 50s. Yeah, I don't know if I've seen that. I've seen 50s and athletes. Maybe. I've trained some collegiate level athletes, collegiate level athletes, endurance athletes that I've seen that have that low, but I've never seen lower than 50 something, dude. Wow, well, check this out. That's crazy. Check this out. So a blue whale, you ever seen the size of a heart of a blue whale? I think you'll walk through it, right? 8 to 10 beats per minute. So it's like... Yeah, it's just... The fastest one is any true-skinned shrew, 1,511 beats per minute. Oh my God.  What if things just explode? Is it like a bug or something? Yeah, no, it's a shrew because a hummingbird is 1,260 beats per minute. What does a shrew look like? It's like a little mouse. It's like a little...  It's funny. There you go. Hopefully this episode got your heart rate very informative. There you go. That's your fact of the day. Hey, check this out. Go to YouTube, Mind Pump TV. So I did a couple videos with Jason Phillips and their controversial... Hot fire!  Check this out. Share them with all your dogmatic religious friends.   Some great ammo. Oh, it's good times. That's right. 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 Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. 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Hello everyone, my name is Paranar Ked and I welcome you to O365 squatting. If you are not already joining the Discord chat, please go to the Blue Team Village org website, click on the Discord link and join. Please give a warm welcome to Juan Francisco and Jose Miguel. Thank you. Thank you. Thank you very much. Thank you for coming to this virtual talk. We're going to talk about the tool that we have developed O365 squatting, but we are going to make a very brief introduction. I'm working as a manager on IT security in a pharma company. I have been working during the last years in insecurity. I have published a book and I am also collaborating with 11 paths as a chief security envoy. Jose. Hey guys, this is Jose Miguel Gomez. I've been working in security from the very beginning in my working life. I've been my main role has been IT security analyst. Nowadays I'm working in a pharma sector company, but I am also a researcher and security enthusiast. I've been working with several multinational enterprise companies assisting and helping them to do a more secure company and also being studying for a more routine acknowledged as OSCP and OSCE. So let's start with the real part. The challenge in Azure, of course. Of course, all of us know that Azure and the cloud in general, it's helping all of us and also the ATV people to create easy services and domains. So there is a clear benefit. However, the attacker have also a really good benefit. When you create an account on Azure, you have associated a domain on Microsoft.com for you, for your account. So you are getting Microsoft domain for you and this is something that we are going to see during this speak. That is something that attackers are going to explore. This research and these two has been performing our experience and the cases that we are seeing every day coming from the attackers. So what is going on with the on Microsoft domain? When you create, let's say an account called DefCon with these three and no in the middle on Azure, you are automatically granted an on Microsoft domain dot your username. So if you try to, if you try to find what is on the DNS, how is it resolved? It is resolved directly to the Azure DNS. And of course, the whiz is talking about is part of the Microsoft. So it's a good starting point that we are being able to have domain on Microsoft. So what is the problem? The problem is that you can use this domain in order to create exchange servers. And of course the hackers and the attackers are going to be using this technique. This technique will allow you to see a kind of image like this. We have seen that it was requesting some payments and what's coming from on Microsoft domain. Of course, the first idea of a blue teamer is okay, let's block that domain, but it's not a really good idea block on a Microsoft domain. It will have a lot of impact into your infrastructure and to real emails. So other of the problems is below beyond this small black box. It was the attacker was trying also to create confusion, creating similar domains to the original one. So it was increasing the problem for the users to identify these emails. So we were finding, we encountered a problem and we tried to find a solution. We started to analyze the headers. Of course, all the headers are coming from all look domains and protect you on all look domains. So everything looks good, good that is coming from Microsoft. We analyzed one of the IP addresses and of course was belonging to Microsoft domain. So we cannot block it neither because it was part of the all look infrastructure and it will again have a lot of impact on our users. Also part of the header was the message ID again pointing to all look domains and also we were considering the SPF part. The SPF part is what it was not working, mainly because Microsoft has configured to known and known is equal to neutral, what it will not block by using this protection the receiving of females. There is other headers like transport or anti-span mailbox and anti-span message. So a lot of protections are there. So we were finding a problem. We are creating, attackers are creating domains on Microsoft and using it to send it to spam, but we are not able to detect it. So something that we detect is as soon as you create an account, not only the Microsoft account or domain is created, is also creating automatically a SharePoint site with your name following this pattern. So if the original one is the first, the attackers will going to start to create all these similar type of squaring attacks related with all Microsoft. So what is the case? We need to detect, we need to be able to detect these domains and we need to be able to block it. We are not able to do it with on Microsoft because it's not creating a real website. It's only on the Azure DNS. It's not in the public DNS. So it's something that we need to work with it. We detected the SharePoint.com and we applied this technique creating of detection of these websites to detect this. So we are going to spam code. We are going to detect these domains on this new creation based on SharePoint.com. It's not possible neither to detect these SharePoint domains based on reputation. We have been using a malware type that is a well known reputation site for checking the reputation of the sites and we detected that the ones that have been already sending spam or sending users as a phishing was detected was already detected as a SharePoint.com. However, the ones that are created but still not used didn't, it wasn't phoned. So we are subluting, we need to be able to protect before the attack happens and we thought, okay, let's do something by yourself to check what code to block it. So what we do is we created a list of possible domains of our company or the company that you want using type of squaring or mission bit squaring or omoglyph. And then we found a pattern that all the domains related to SharePoint have two answers. If the domain exists, then it has a 302 server direction answer and it's going to the login page of Azure. If the domain does not exist or is still not created by the attacker, then it's a 503 service available and we can detect it. So why to do it manually? Let's automate the attack and then let's export it to a JSON or a CIF file in order to import it into our systems. So this is the idea of our tool, how to demonstrate these steps. And Michael will show you a little bit more about how to work with it. You guys, so we are just leaving the presentation part. Let's go with the well known part of all of this. What we're going to show you is how this tool is working as Francisco told us is that we are going to create a several number of well-known type domain squatting techniques to create this list of potential domains that could be impersonating a company in the Microsoft infrastructure. So with all this we are working with our tool. This is our old argument you can use. You can check by one single domain in the Microsoft infrastructure. You can also check for one single domain and start generating the all possible domains. And you can also use a file with a list of domains that you want to monitor. It's just the same as the single domain but you can do more bulky jobs with this. The rest of the arguments are just for helping you guys with the script. You can create as a service. It's very service friendly. You can create a cron job with all this. So you are entering into business. You want to check for one single domain. This is the response it's giving you. The domain is up. But if you are trying for one single that we already know is not existing, it's not available. But you take a closer look of this. This is one of the domains that is up. And it seems if you are of course a Microsoft company you need to monitor all these responses. But of course if you want the full list you can create this. And you can have some kind of verbose output and record the output on a file with a format in CEF format. So this is where the scripts start checking in Microsoft.com infrastructure. What kind of domains are up and running. In the meantime we are going to show you part of the code. This is where we are starting to do some tests in Microsoft infrastructure. Single domain is generating all domain squaring possible domains. And all these are being passed to the test on Microsoft function for everyone instance in the list. With all this we are just having you know the rest of the job is done. You can see now. Just for let you know what kind of technique we are registering we are having for instance here all domain squaring being registered for keyboard typos. We are having here for beta squatting homoglyph. Because you are comparing every single letter in the language with similar ones that are likely to be used for impersonates in the companies. And after this as you can see on the left you have the output of the file. You can see that you are having a very beautiful output for a CEF format that either syslog or something can interpret. So you can pass this to your CM tools and you can start monitoring these kind of domains. And that's all for the tool. After this we are working to upload this tool on GitHub. This is the link where you have available the source code. And this is not the end of this project. We are working for have a lot of work the next months. We would like to have some kind of automation for the domain takeover. We also want to convert it in a container to be policy in Docker hub because we know there is a lot of a blue team fellows that would like to have this in the Kubernetes. We also want to expand the check in other domains in Azure because it's not over with only a monitor shape point. We believe that there is more things to do in the Microsoft infrastructure. And very important we should expand this to other big company clouds such as Amazon or Google even Alibaba. We are working with looking for patterns that will help us and will help our tool to monitor these kind of impersonations. We also would like to hear your voice and know what kind of other output would be fine for this tool. And every idea is welcome. And also why not check repetition on abuse public databases because we would like to help these public databases to create more information when we detect one of our domain detected could be nice to be reported automatically if we check that something is wrong, something is trying to harm our company prior because keep in mind that this is just anticipation. There is no attacks yet. We are just covering the potential attackers in domain scoring. And after this I believe we are done. We are just any questions. Thank you for your time. We know it's for you guys Saturday morning. You have a still a long way today in Bluetin Billets. I hope you enjoy our talk and our tool. You can also access to the GitHub and start using it in your companies. You want to talk to us. Here you have our Twitter. You can also contact us in our GitHub. And we are working for any suggestions or heads. So still thank you guys. Thank you very much. And any questions? Any questions? Yeah. Yeah, we are seeing the link is now available. We are deploying the code after this talk because we we did not want it to because you know, this is a we are in a cloud. So we would like to have this working up and running after this right before this talk. So now we are going to deploy this code. Yeah. On the next day, you will have available on this GitHub the full code. So don't worry. It will be not later than Monday. Okay. Is there any kind is there any kind of trolling you run into with the tool like with other no, I believe not just we did not have any trolling. The thing is we were the very first step was like we were attacking a lot Microsoft infrastructure because we were throwing a lot of requests, you know, so far we've been only detecting without any issues and every single domain is what we detected and it was not fine for us. We have been reported to Microsoft. So yeah, this is answering the question. If we have been contacting with Microsoft, we are contacting with Microsoft each time that we detect a fake report or a fake domain and we are reporting it to abuse.  So we need something more agile in order to protect our infrastructure. So we always report this kind of active domains, but before the attack, we're importing it into the into our solutions. But yes, we are contacting Microsoft reporting these domains. Yeah. Yes. For Cyborg 42 is asking, can the tool be used to generate a list of type of squatting domains in Json XML format, which can be imported into ELQS plan? The answer is yes. You can, well, and yes and no, because you can create a list of detected and detected domains. But for the part that is a list of type of squatting domains not being detected, there are already several tools in the wild that you can use for your own purpose. But if you are looking for a Json well-formatted file that includes all detected domains in the Microsoft infrastructure, yes. It's one of the outputs allowed by our tool. Yeah, we see. Yeah. Thank you for the offer. You work in, yeah. In Azure. Yeah. You need something on Spark. Just let us know you have for our contacts. So feel free to reach us. Okay. Thanks. Any other question? Nice. I think that's all. We solved all the questions on each other, right? Yeah. All right. Thank you for your time then and continue with the plan on DevCon Blue Team. It's a lot of information and a lot of good values there. So thank you for this time and thank you for your good feedback about the talk.


and you're watching Beyond Grenade today. And today we're gonna talk about some curly hairstyles that you could rock while having curly bangs. And I know what you're thinking, do you even have bangs though? Like, which wear?  So I'm gonna show you how I make my bangs stay in the middle and we're gonna think of a couple different hairstyles. So let's get started. Why you take it so long, baby? I've been waiting so long, so long for you to get ready, for you to get ready. Why you take it so long, baby? I've been waiting so long, so long for you to get ready, for you to get ready. You got so many mirrors and you still can't see yourself.  You put it on and let it stick out like no, you want it just right. And to me it's still so many scars. Know what you're getting for? You got so many mirrors and you still can't see yourself.   And to me it's hell. I can think of for today, including my new bangs. I must say I have to get used to even having bangs because I'm not used to having hair in my forehead. I'm like, get out the way sometimes. But I do like this little side swoop even off to the side is pretty cute. So just get creative, just try ponytails in different areas, bang, go in different ways. It all creates a different look that you should try. Now before you guys go, please remember to hit that subscribe button. I'm trying to get to a hundred thousand subscribers. I'm so close and with your help I know I can get there a little bit faster and I am playing on doing a really big hundred K giveaway. So definitely subscribe and come back next week when I announce all the prizes that I'm going to be giving away.  If you want to be the first to know about my giveaway make sure you follow me on Instagram and Snapchat at Ms. Bianca Renee. This is also my Twitter and my Pinterest. All my socials is at Ms. Bianca Renee. And I hope to see you guys next week for my big announcement. Thank you for watching Bianca Renee today.