I'm looking at these general programs, I'm looking at kind of general nutrition advice, what should I apply to myself? I would base it off of your goals, your history and your behaviors, not how you look, not necessarily your body type or even your gender or even necessarily your age. I think it has much more to do with goals and how my body feels and how I respond in my behaviors. That makes the most sense across the board. So, but it is, it's usually pretty smart marketing that they do that. Boom, we're back, it's mind pump time, new month, new promotion, but before we get into that, here's a giveaway. Maps Anabolic, the program that started it all, you can win it for free, here's what you gotta do. Leave a comment in the first 24 hours that we drop this episode, subscribe to this channel and turn on notifications, do all those things, and if we like your comment, we'll notify you and you'll get free access to the program that started the revolution. Also, here's the sale for the month, it's a big one. We have a shredded summer bundle that's 50% off, this includes Maps Aesthetic, Maps Hit, Maps Prime, and the Intuitive Nutrition Guide. So this is great for getting leaner for fat loss. That bundle's already discounted, but you can take an additional 50% off. Also, we have an individual Maps Workout program that's on sale, Maps Hit. This is high intensity interval training done right. Burn a ton of calories at a short period of time, short intense workouts. It's a lot of fun, very effective for like five or six weeks. That program is also 50% off. So if you're interested, go to mapsfitnessproducts.com and then use the code June 50 for that discount. All right, here comes the show. Body type based diets and workout programs, largely fake news. Fake news, yeah. There's a lot of that circulating around right now. I know. Yeah, I saw some people asking that question on the Instagram, on our Instagram. If you're built like this, if you're built like that, if this is how you should eat, this is how you should train. So okay, marketing tactics, 101.  I think there's a little bit of general truth into some of those. Like for example, if you're a hard gainer versus maybe somebody who tends to gain weight a little more easy. However, when you consider a person's goals, training history, and then just them as an individual, you can throw all that out the window. For example, traditional wisdom, it's not even wisdom, but traditionally they would say someone who's a hard gainer or an ectomorph, right? The real skinny person who has a tough time gaining weight versus an endomorph, someone who's like gains weight easier and heavier, they would say, well, an endomorph has an easier time gaining weight. That also means they have an easier time building muscle. Not true. I've met ectomorphs who built muscle very easy with strength training. And I've met endomorphs where it was really hard to get their body to adapt with muscle building. Now that's true, but I think that's more of an anomaly and that's the reason why they can get away with this. Maybe, I think the- Really? Yeah, maybe. Like on one hand count how many times that's been true in my career where the opposite was true. It's almost always when you have somebody who is big boned and have a hard time losing weight, they typically can put on muscle easier than the skinny ectomorph. So here's where I'll challenge that. If you control for calories, I disagree. In other words, if you take the ectomorph, that's a tough time gaining weight, and you put them in a surplus, then they gain, sometimes, depending on their genetics, they gain muscle. And there's, I know a lot of examples of this. Okay, that's fair. But I think that's part of why this works though is because you are factoring in the behaviors of that type of person. The behavior of the skinny kid who can't gain weight, also meal skips, eat smalls meals, moves a lot and stuff like that. The behaviors of the kid who's really overweight and has a hard time losing weight, doesn't move as much, eats a lot of calories. So yeah, so okay, I'll give you that, but that's why this works. That's why I think there's so many people that continue to market this way because what ends up happening is some kid, or it doesn't have to be a kid, so some individual gets this marketed to them and they go, oh my God, that's me. That's me. I relate to that. That's all these over generalizations. That's what it is. They're trying to throw chum out there and see who it resonates with and a lot of times that's how then they can kind of corral them into the specific plan. Same reason why they'll sell protein powder for women, protein powder for men, right? Creatine for women, creatine for men. I've seen that a million times. It's just human psychology that they're trying to tap into that. Marketing. Yeah, it's marketing and really if you're looking for a workout program or nutrition program that's general, so you're not hiring a coach, right? Because that's ultimate. The ultimate nutrition program is individualized. There's nothing that can beat something that's individualized, especially designed by a really good experienced coach. But let's say you're not doing that and you're looking general, so you're not gonna hire someone, but you're like, okay, I'm looking at these general programs. I'm looking at kind of general nutrition advice. What should I apply to myself? I would base it off of your goals, your history and your behaviors. Not how you look, not necessarily your body type or even your gender or even necessarily your age. I think it has much more to do with goals and how my body feels and how I respond and my behaviors. That makes the most sense across the board, so. But it is, it's usually pretty smart marketing that they do that. You know, along the lines of talking about nutrition and stuff, I wanna bring up something that you had actually brought up not that long ago that I now, I don't know if it was, did you just read the whole diet on DK Metcalfe, the football player with the skittles? Yeah, that's the guy. So okay, it is a guy. Now, did you just see that and it was recent news or was that old news and you were just remembering that? Because now I see it going viral on social media. I had just read it. Oh, okay. And so recently Joe DeFranco posted about it and I saw the same article. Was it relatively new? Yeah. Oh, okay, cause I thought that was old information. What a great example of genetics, by the way. Well, okay, so here's why I'm bringing it up.  I was on What's His Names page. More plates, more dates. I like his stuff, right? He puts out really good content. Shout out to him. And he actually posted about DK Metcalfe, the actual clip of him in the interview talking about his diet. And Shannon Sharp is the interviewer, hall of fame football player. And he's basically rousing him. Like, bro, what are you doing? Like, you gotta take care of your body and then, of course, more plates, more dates has a huge following. So just like hundreds of trainers are on there, like are totally like, yeah, imagine, this guy's a freak of nature already. And I think I was the only person that got on there and said, well, it's not that simple. No. He's at the professional level. He's been eating this way for most of his life as a football player. And you have to factor in the psychological part. That's huge. It's predictable at this point. Now, all of us nutrition nuts and fitness nerds know that if someone eats bags of Skittles and Red Bull, Rockstar type drinks, and then they only have one meal in the day and there are 265 pound beasts like that, he's probably not getting all the nutrients his body should get. And if you were to optimize that, he potentially would perform better potentially. But if that fucks with his psychology, even in the slightest bit, even the benefits of the nutrition value that he's now getting could be outweighed by the negative effects of it messing with his health. Definitely have to consider that. Let me tell you something, okay? If you've ever worked with high-level athletes, just as even high-level high school or college athletes, they're the most ritualistic people you'll ever find. They're the most superstitious people you'll ever find.  And that's what I do before every game, right? And if you take that away from them because you're like, that's unhealthy, messes with their psyche and then they don't play as well. And this is true. In fact, I've talked to NFL coaches and trainers and they'll say, you don't wanna mess with stuff too much because what they've done is work for them. And when you screwed up a little bit, like here's a more obvious example, right?  Like that would fix their problem. No, they've learned how to play as well as they do, but with their compensations, you go to correct imbalances, they're gonna move differently and it'll hurt their game. So it's not as easy as people think. That was one of those that kind of blew my mind as a young trainer. You're like, oh, you see the imbalances, you see things that you can help fix, but yeah, for them to learn an all-new way of moving and it's gonna take years for them to repattern a lot of those things correctly. And so is that really something that is gonna provide value to that athlete at that level who's already very comfortable with their body and those, like how do you apply this at a high level? Yeah, we're not talking about a high school kid who's still maturing and growing and developing and is, even if he's at a high level at high school, he's still got a lot of learning and changing to happen. And so why not start to help this kid out with that? You were talking about a pro bowl athlete that's been in the NFL for several years now that has been doing this already for decades of his life and has figured it out.  Highly unlikely, right? One meal, I doubt a 260 pound man that's playing at that high level is getting enough of his macro balance in there. But I could make the case though that his body has definitely adapted to what he's been giving it and he's performing at a very high level and that the benefit of optimizing his nutrition may give him very little in comparison to what it could fuck with him psychologically. Yeah, and also, this is the other thing, people confuse healthy and longevity with extreme performance. There's totally different beats. Improving performance will improve your health at some point. And then at some point, improving your performance, you start to see a decline in health. We're talking about very high-performing extreme athlete. Look at the lifespan of the average NFL player. It's in the 60s. They don't even live as long as the average obese unhealthy American. Why? Well, they push themselves so hard and they get into the equivalent of like three car crashes every single game. Like this is not, what they do has nothing to do with health. What they're doing has everything to do with extreme performance. So yeah, I could look at his diet and say, I could definitely make you healthier, but to look at his diet and say, I can make you perform better, especially at someone at that level, is a little bit arrogant and naive because it's way more complicated than we think. And it's not just the nutrients that they're taking in. The psychological piece plays such a big role in an athlete's performance at that level. It plays such a massive role that the top performing athletes at that level, they definitely have the genetics. They definitely have the skill and the ability, but they also have a psychological mindset that separates them from other players. I used to see this with high level grappling and mixed martial arts. There were guys in the gym, practicing who were amazing at grappling, amazing at mixed martial arts, but when they went to compete, they would suck because they couldn't handle the pressure and what's going on. There's a whole host of things that's happening. A lot of the rituals, I mean, it's something that like you lean on that to be able to have that freedom of being calm in a very stressful situation. Like the best of the best when you, when the game's on the line, when it's that last second shot, like the ones that do the best, they're the ones that are the calmest out there. And all those rituals are a part of that process of being able to get in that kind of a flow state. Well, that's what I think people don't understand is that what we don't know is that, maybe this kid, when he was young, always had this bag of skittles before games. And when he did that. The association. So he has this association with fun and life was simpler when I was 12 and playing with my buddies and like it's become this thing that he always does. And it puts him in this really positive, happy, calm place. And then he goes out on the field plays. Now, what's a balanced meal? Support probably more energy and potential recovery from the game? Absolutely. But at the cost of him getting out of that mindset that he's trained himself to be in by eating these same foods. And it's really hard for fitness people to grasp this because it's just like, this can't be possible. Well, because it must be so inflamed. You know why though, and I understand, I empathize with coaches and trainers. When you're a trainer, look, I trained people for two decades. Do you know how many people I trained at that level of performance? Zero.  And I did train some athletes that competed at pretty high levels, not that level, but some pretty high levels. So what I observed worked for the average person for the most part. When you're dealing with the extremes, it's weird. It really is. It doesn't always- Doesn't click. Doesn't always click, doesn't always make sense. Like, I had an executive that I trained. I can't even say his name because if I do, people will know who he is because he's worked like hand in hand with some of the top entrepreneurs of our lifetimes. Okay, so this guy's brilliant. He's got multiple patents, very smart guy. And his lifestyle was anything but healthy. But when we would try to change it, it would mess him up when he would do his presentations and his meetings and stuff. Why? I don't know why, I can't explain it, but I also can't explain why this guy can invent and innovate at the rate that he did. That didn't make sense to me either. So at that level, things get kind of weird. And I'll say this about genetics. They can be crazy and extreme. And it's rare, right? But I've met people that I would consider at that level that just, it just doesn't make sense. Well, that's another good point though, right? Cause one of the things that, I mean, I think I forget the name of the kid who runs the more plates, more dates, but he, the example, yeah, that's right. I shouldn't call him a kid. Sorry, I know he's not a kid.  Everybody's a kid now. We're getting old, dude. Anybody who's one year younger than us is a kid. That's such a bad habit. I don't mean that in a disrespectful way whatsoever. But it was a point I was making about his comment on the nutrition. I don't know what you just said about, like, so remember when we talked to Ben Pakolsky and it blew my mind about, but that's what came to mind right away. Cause you're talking about, oh, I doubt it's possible that he could be getting what his body needs in one single meal a day. Well, after listening to Ben talk about what makes the superior, you know, bodybuilder so superior when it comes to dieting and stuff like that, it completely changed the way I look at it. I tell you what. So for me, so right now I'm, I weigh about, I don't know, 212 to 215. And if I wanted to bulk and push, by the way, this is heavy for me. If I wanted to push my body weight to let's say 225, so I want to gain 10 pounds, I would have to eat probably 5,000 calories a day, which would be very hard. I'd have to stuff myself, get perfect sleep. And that would bring me up to 225. There's 280 pound bodybuilders that eat 3,000 calories a day. How? Genetics, I used to think, and what you're referring to is a conversation with Pakolsky where I said, man, bodybuilders, they've got crazy digestion to be able to eat as much as they do to get as big as they do. He goes, no, bro. He goes, utilize the nutrients.  And I mean, I say normal amount, they're still eating more than the average person, but you look at a 280 pound ripped.  Like you're saying I've been there at 5,500 calories and at 230 and like part of what stops me at 230 is that like, man, I've got to go to 6 or 7,000 calories if I want to go to 240 to 250. That's just how it's worked because I don't have those genetics like that where, so that's what came to mind to me is like, everybody's like, I doubt a 260 pound pro athlete is getting enough calories. Obviously he is. Yeah, yeah, I know. Maybe he is actually for his body. Maybe he only needs 2,500 calories. Dude, some of these guys are crazy. You ever seen Herschel Walker? I was just going to mention, wasn't Herschel Walker had a weird diet as well? Once a day, yeah. Once a day, he fought. Isn't he the one who popularized the OMAD diet or what? Well, he's the guy people would refer to. Herschel Walker, one of the most gifted athletes of all time. In his 50s, he fought an MMA in his 50s. I watched him fight. He looked incredible. Now he's running for mayor. He just won. He just won a seat in Congress. That's awesome. I mean, it just, sometimes these people, I've met a couple people where I didn't believe them until I watched them. And I was like, this is just, I've told this guy the story about this guy before. I'm sure he's heard this story. Literally Pop Tarts in 99 cents cheeseburgers because he barely had any money. And the guy would go out to the gym and do skull crushers. And I'm not making this up. I swear to God, I remember he did. And this before we had cell phones with cameras. I swear I would have filmed it. Skull crushers with 225. Like perfect form. The long barbell. And I'm looking at it like, I quit. I don't want to do the city work. He's got abs too, right? I mean, ripped. Just ripped and just, it's just insane. I also had a client talk about genetics. I had a client who had a kid. Now, she was a college athlete and her husband was a college athlete. So he was a soccer player. She did. I forgot what she was, she was swimming, I think. Okay. So they're both high level athletes. And they had this little boy and they brought him in. And he was like a three and a half. He wasn't even four years old.  I remember looking at, and I wonder, God, I should find, I should get in contact with him.  But at three and a half years old, he's doing things I couldn't do when I was 15 years old.  No, there's, there's all, there's definitely a major genetic component. I just don't think people think about that when it comes to nutrition too. Yeah. Like you think about, that's an obvious one. And it's rare, by the way. Most people are not like that. Yeah, no. But it's maybe equally rare with, with the physical attributes, but we can see that, right? So you can see like your example you're giving. Everybody's had the nephew or cousin or kid or brother or sister who they were like, Jesus, at like four, they were already doing these crazy things, right? So people have seen that. But not a lot of people can, can see that. Oh, you don't know what this guy was eating or not. And I know Justin's brought up someone who used to work for us. We had a trainer. I had a trainer who worked for me for years, Jerry. Shout out to Jerry. He was three years old. Oh yeah. He was just. Great guy. He looked like he was ready, stage ready year round. And eight, he skipped his first meal, ate Taco Bell for lunch, train, like moderately intense biceps. Just freaking, yeah. All natural. You know what I'm saying? Just gorgeous physique, dude. Just unreal, dude. So you say gorgeous? Yeah. He looked beautiful. I'm secure, bro. He was glistening.  He looked amazing. I'm secure. I can call another man's physique gorgeous. Hey, speaking of this, these kind of genetic stuff. I was funny yesterday. So my son works here now, my 16 year old son.  He's learning how to edit. So we're out there with the editors and I'm hanging out eating a little bit. And my son goes, I don't know, we were telling stories. And my son goes, hey, did you tell them the time? No, no, it's my dad, right? That he lifted the heavy chair by the bottom leg, whatever. So then he got to confirm the story. And I don't know where those genetics went, dad. I mean, maybe my brother has them, but I definitely don't have them. I'd say your brother has them. Maybe because... Your brother cycles, but yet then he can get in there and lift like... Yeah, that's true. Yeah, but I mean... He puts what, a tenth of the effort in the gym that you do? Oh, he's just a strong horse. But my dad was, like even this, someone would tell him the story. He was in his 60s. And I sell these, he's got arthritis everywhere. He's got pain and stuff. He can't really move very well. And we were hanging out. This was like last year. And my son doesn't believe my stories when I tell him what your grandfather does. So we're all sitting there and I tell my dad, I tell my son the stories and he doesn't believe me. And my dad says, oh yeah, and he goes, do you think I could... He has these old, you know... Wood chairs. Yeah, wooden heavy chairs. He goes, I bet you I could... Do you think I could lift it from the bottom leg, from the end with my arm straight? And my son's like, no way. My dad goes over and he freaking does it. My son's face is like, how does he do that? Genetics, I have no idea. He's able to summon CNS power that comes from. Yeah. It comes from nowhere. I love those like old man superhuman things. Bro, that's years and years of cement mixing right there. I know, dude, but it's more than that too. Like tile and stuff. I know, dude. No, I really, I mean, of course, there's a genetic component and then there's also what we've talked about is just, you know... You just train and live that way. Yeah, old man's strength is a real thing. I mean, you've been in this body for so many years.  Yeah, you may, like as you get older, you may lose a lot of the muscle that you had when you were in your 20s, but the CNS actually could continue to improve. So we always assume that, you know, as you get older, all of a sudden you're just gonna get... You're also more body aware, right? Because you've been in your body. Yeah, that's all part of that, right? So, yeah, no, I think... I know every guy has that. I think every guy's experienced that where you're like 18, kind of feeling yourself, like, I'm strong, I could beat up my...  Holds you down. Why he's flipping burgers?  Oh, I used to hate that. Anyway, so I want to ask you a question, Adam. Yeah. You're as good as Justin and I. Yeah, I was gonna say, you're rocking the college shirts. Obviously, I... Viori, we worked with Viori. I got my full drip here. I obviously did not get the Viori memo. Actually, it's just good to see you guys finally bought in completely. What do you mean, finally? I wear it all the time. I've been getting a lot of the collared shirts. We're wrapping, dude. Because I'm trying to look more mature. You're getting that, I see that on the YouTube. Jessica's like mature man, apparently. I'll just keep getting mature. Is that what influenced it? I had a feeling that's what influenced it. No, I just want... You know what it is? Where was I? It was a while ago. I was at the mall and there was a dude in his 40s and he was kind of fit, right? And he was with his family and he was wearing like jeans and a T-shirt and whatever. And I looked at him like, he kind of looks like a kid. Like it doesn't look as good as he could. And I'm like, wait a minute, that's me. Like I need to start dressing my age, you know? I need to start looking more mature, you know? So that's, that was what inspired me. Yeah, this is where you tip over completely. I'm going back now. No, I don't know. Viori, just keep my tiny beard nice and sharp. I'm gonna go back to the old days, we'll hike the pants up a little bit more, tuck the shirt in. No, man. You know what I'm saying? Speaking of which, are those, are those, those are like the original Jordan's look like that, right? But they weren't that color. These are, these are fours, yeah. Jordan's fours. Are they? Yeah. Wow.  Cause I like to get out of them, in and out of them really easy. Really? Yeah. Somebody was giving me a hard time about that talking about trying to run anywhere. So why, why, why do you want to get in and out of them? Or just when you go home? Oh yeah.   No, no, no, no, no, no. I take them off too, but you can't wear these with no shoelace. I don't will not, dude. You strangle your shoelaces. How do you take your shoelace? But you, but you can't with chucks. You have to tie the shoelaces. I still leave them really loose.  With chucks? They're so flimsy. The back is so. Yeah. Try to slide your foot in. I've, I can't remember the last. Cause your feet are really small. Is that what it is? It's got narrow feet. That's not true. You have smaller feet than I do. I don't, same size. Are you? Yeah. You are not. I swear to God, what's that? I wear it says 12, 12 and a half. What do you wear? No, you don't. Bro, I'll take my shoe off right now and show you. Really, you have 12 shoe, but then you wear a medium shirt? How's that possible? I don't wear a medium shirt. Hold on a second. You're three inches taller than me. It's not on this seat, dude. We have the same size foot though. That's kind of weird. What does that mean? No, but those are the originals, huh? I remember those. It was your four at Jordan force. What is that? There was a one before. Two, three, and then a four. There's five and six and seven, eight, nine, 10, 11, 12. It goes for a while. Yeah, it goes for a long time. I don't know about any of this stuff. Yeah, though, I, you know, I have, this is one of my favorite styles. So I have four. I distinctly remember those. Yeah. When did they first come out? So that would be, we would be, this was when we were probably, let's see here, sixth grade or fifth, sixth grade.  So you, you were maybe a little bit. Seventh, eighth or something like that? Yeah. That's why I remember it. Yeah. Because that's when kids start learning. Right before high school. For you, I was a little bit younger. When did you get your first pair? Cause when I was a kid, when we were kids. So these were actually before me. So I, my first pair were. Cause they were expensive. Yeah. My first pair of expensive shoes. They were a hundred bucks back then. Yeah. They were like 130. My grandma bought my first pair. What number was it where they were black and then they had kind of the, the gum, or like the silver tongue with red and then it had like a clip on the front. That, so those were my first pair. Those are the, Doug, will you pull up Jordan sevens? I think those are the Jordan sevens. I believe those are the sevens. Cause that was my, those were my first pair. They were black and gray. And with the, the insert, like the real smooth insert and then had the little, the little drawstring tie on it. Those are my first pair. I was in fourth or fifth grade and I had them for maybe a few days. My grandmother bought them for me and I played mud football in them. Wow. Just some dumps. Yes. They're the sevens, right? Oh, I remember those ones. Wait, wait, click on those, Doug. Does that pair right there is my very first pair. Oh, I remember those two. So these are fours. These are like mud football and Jordan's.  I was like, you know, you don't know any better at that age. Wow. Yeah. And then what did you do when you came home? Just like cried?  I just, they fucking, they had mud all in. I was so into what we were doing that I wasn't thinking about my shoes, you know? Yeah. I mean, at that, I don't know. I was never into a really expensive like sneakers or tennis shoes ever, never, never. I got one pair a year and it was normally my grandmother. My grandmother would take me shopping and that was the first and last year I ever ruined them, right? So I ruined them like that and then anything going for, that was like my first, I think I got my, I got my astute for that. And then after that, anytime I had a, I got one nice pair for the school year and I like took care of them and I only wore them. And then as I got older, right, that still stayed at one nice pair a year. And they were like my court shoes. I had developed a relationship. I, you know, I'd take that back. I never bought into like the expensive like, you know, shoes that everybody had, but I did develop this, this relationship with indoor soccer shoes. And here's why. So you guys know I used to wear like Sambas. Sambas. Or that kind of stuff. Okay. Here's why. I bought a pair once and then I was some girl complimented. No, no, no, no. You would think right? No, we were playing flag football or something and I was like, felt super fast. And I was like, that's it. Dude, these are the shoes. And they were so fast. It's gotta be the shoes, dude. So fast.  But I'm like indoor soccer shoes so I can go fast. You know? Yeah, I would pick like my favorite athlete. Obviously like Michael Jordan at the time, but then it was Bo Jackson. So I got Bo Jackson and then like Larry Johnson. I think he had like these blacktop converse that I would wear. I played a lot of basketball, just pick up games and stuff. I followed a lot of basketball as a kid. Yeah, that's all I wore. Pennies, Iversons, like that side, but my first pair of Jordans weren't until the sevens. So these came later. I actually didn't get introduced to the actually wearing a pair of fours till actually way later. Wasn't that long ago? That wasn't that long ago when I think somebody else would be like, oh man, the fours are my favorite. I'm like, I've actually, I never, as I got older and I would go back and buy Jordans again. I only bought Jordans that I wore because I wore them. I remember wearing them and liking them. Oh yeah, you had the sentimental value. Right, that part of it. And so I never went back to like the ones, the two. So I have my first pair of ones not that long ago. And then I have several fours now. You know what shoes I remember a lot in junior high and high school? Cortez, remember those? You know why? Those are popular again. Yeah, they are. Do you know why? Because you were- The eggshell front? They were gangster shoes. Okay, hold on a second. This was what was weird about it. They were gangster shoes. You were either, you were either a gangster or a skater. It was weird. It was like these two groups that had- Or you were a gangster skater. Yeah, you were not a gangster skater. You were just- Were you a skater? No, I was a mountain chullo. I know, I know. Yeah, I kind of, the cross of the flannel and the, yeah. You had Chino pants. You had X-Acto. Yeah, yeah. Ben Davis and all that, dude. You were the Ben's too, huh? Yeah, Ben Davis and Dickies and yeah, dude. That was my thing. Wow. That was definitely that guy. Hey, you guys want to hear a crappy study? Yeah, I just read this really sad study. It made me annoyed. Scientists have connected microplastics to irritable bowel syndrome. So irritable bowel disease and syndrome and gut issues just continuing to rise. Like more and more people developing issues with their digestion of their gut and scientists in China have connected microplastics in people's gut and in their system to having digestive issues. Where do you get these microplastics from? Well, everywhere. Well, here's one big way. Drinking water out of plastic bottle. So when you buy water in a plastic bottle, the manufacturing and processing of that, where they put the cap on and everything, microplastics get in the water. So when you drink that, so you get your bottle of water and you're like, oh, this is cool. Also when the sun hits it, it leaches in too, right? Yeah, but we're talking, right, that's something else, right, those are the chemicals. This is actual small, tiny, microscopic fragments of plastic. Dude. I hope that scares Katrina from buying it. It's been like a at-home little argument that we've been in for a long time. Plastic water bottles? She just loves the convenience of them for using them in the house all the time and it drives me crazy because I'm like, dude, first of all, we were invested in a water company that we could use. Yeah, and they use aluminum. Yeah, and then it's refillable. So it's not that expensive for us to get like one of those filters put in the house. I told her already, like, get it, I'll do it. And I said, I'll fill up all the water and do it, but she just, she likes having the, we have the small ones with the tall ones, they're always going through my house and I'm like, oh my God. She's like, what did you become this guy? Mr.    You know what, I lose plastic is everywhere. But what you're saying makes sense because you also save money. So you save money if you have a filter and you have refillable bottles that are made out of either aluminum or glass. I like glass really good too, except obviously you could break it.   I remember like, this is kind of weird. That's how I feel. Especially considering we grew up, I swore to God in this drinking out of the hose.   When are you going to buy air? What else do you think is going to be like that, right? Do you ever think about, I always think about stuff like that. Things that we would have never thought like that we would be paying like significant. Maybe you'll start selling dirt. Yeah. They do sell dirt. Well, I mean, yeah, like from exotic place, it's exotic dirt. Yeah. I think air. Well, you know, like, have you ever tried to buy like a, to get like a rock with moss on it?  Oh yeah. Yeah. I got to store it. Did I tell you guys? Yeah, you didn't know that?  Yeah, or you can go to the woods and try and find it. That's what I do. Did I tell you guys, I don't know if I told you guys a story about when Jessica, she got into rock painting. She'd get like smooth rocks and she's really artistic. Does a really good job. Yeah, she drew him up at the truckie house. She did, really understood there, right? So I remember I would come home. This was when she was pregnant with my youngest and she would have done one or two of them and it was really peaceful for her or whatever. And I was like, wow, these are really nice. I'm like, where do you get these rocks from?  Steal them from the neighbor. I'm like, honey, I'm like, you're stealing people's rocks. And she goes, no, it's not. It's rocks, it's nature. I said, hold on a second. I said, do you think that those are just natural rocks that we have laying around everywhere?  I didn't even think of that. I'm like, yeah, dude, you're stealing from the neighbor's yard? Yeah.  There's a pretty- No more path left. Well, speaking of like waste and stuff like that, so one of our sponsors, Public Goods, one of the things I liked that they do, and I just got this, right? I just got an order for dish soap. When you first buy a product from them, they'll give you like the main container. So like shampoo or soap or cleaner or whatever. And it comes in like what you would normally expect a plastic bottle that you would get at the grocery store except Public Goods also takes another step in the try to get rid of certain plastics and chemicals or whatever, but nonetheless, normal bottle.  And it's one third the price, right? And it's less.   I think everywhere should do this. I know. Imagine if you go to the grocery store. It's like a duh. Yeah, you get your original product, but then when you go back, you get your refillable bags, which is way less waste, better for the environment, probably cost less because they don't need to put it in the same time. Yeah, that's an interesting thought. I don't know why. Obviously they're direct to consumers, so it's a smart model for them and an easy model for them to do. I wonder if what kind of challenges are presented to do that like in Costco, for example, I think it's all about consumer education because a consumer would be, maybe would think like, what's the difference between? You know what I mean? Maybe that's what it is, but I think it's the way of the future, for sure. Well, I feel like if they price structure the same way that public goes does, right? So if you looked at a public good shampoo bottle, I don't know what, Doug had it up a minute ago, like how many ounces it is, but it's like, I don't know, six or seven ounces for the little shampoo bottle or whatever that they have. It's 12 ounces. There's 12 ounces. Okay, so it's 12 ounces for the shampoo bottle. Are you pulling it up for me? This is not okay. Okay, yeah, you're right there, right there. So 12 ounces, it's seven bucks, right? For basically 12, 6.95, 12 ounces. But then it's for 34 ounces of the refillable, it's 14.95. And it's in this bag with minimal packaging and, you know. So you're getting almost three times, right? Right, double the price. So I guess if Costco had a thing where all these other brands, competitors and so with that, you had like the bottled price and then you had all the refills next to it and then you saw the ounces and so then you could educate that way. That'd be the, you'd have to do that. Otherwise people would be like, oh, I don't get this one. That's what I mean. You'd have to display it right next to each other and be able to really highlight. This is where you come back to refill. Yeah, because I think a big, we could definitely make a difference with changing consumers' behaviors but just through education, right? Like, how many times have you got a product from Amazon and it's a product this big and it's in a fricking plastic box this big and another box this big and you're like, why? Why do I have all this packaging for the small item? And I know why it's cause it sells better or stacks better, whatever. Or consumers are more likely to buy something that's individually packaged. It feels more valuable when it's bigger or has more weight to it, you know? And so I think a lot of times companies like put emphasis on that and packaging. I've seen apples sold individually wrapped. A fricking apple individually wrapped with plastic around it. And it's because consumers, I think need to change kind of their behaviors. So this to me, I feel like is the future where you buy a product, you get your original container and then you just reuse that container. More and more companies are going this direction. You just don't see it that common anymore on the store brands, right? But you definitely see more direct consumer brands are going this direction. They've been great. I've converted like my whole house and they have, because they have everything, dude. Everything from dryer sheets to laundry, shampoo, deodorant, toothpaste, soap, hand soap, like dishwasher soap, like all of it. And I like the way it looks, you know? I know that doesn't matter as much to a lot of people, but I mean, it's a cool, clean look for like a brand. And so it matches everything. So I wanted to ask you, and you don't have to answer this if you don't want, but well, I'm gonna ask you about, so without, I don't wanna push people this direction yet because we are gonna have an interview at some point where we interview an expert about this, but we've experimented a little bit with peptides from the hormone facility that we work with. And peptides are very interesting class of, I don't know if you call them drugs or supplements, what category they are, but they're very interesting. And I've used Ibutomorin, which is this, it's called a secretogog. It makes your body release more growth hormone when you take it orally. And I've noticed some very interesting results, actually kind of a muscle building mass builder. And again, I'm not gonna make recommendations because these are all prescribed by the doctors in this thing, but there was a peptide also that is for libido in men and women. Literally, it's a peptide that you use and I believe you use it. There's two ways you can use it. I know you can inject it sub-Q, like a small insulin needle, or I think you can do it with a nasal spray if I'm not mistaken. And it's a libido booster in men and in women. So I know you've messed with it a little bit. Yeah, I experimented with it. I'm on my second time. So I got Katrina to do it one time, which was really hard to get her to do that. She was like, what are you injecting in me? Just trust me. Thank God we're there. You better not abuse that power. Yeah, I know, I know. So it's a horny peptide, babe. That's weird. Let's just tell her afterwards. You'll like it. So I'm only on the second time of using it.  The first one, I felt like I didn't really notice much.  So I obviously started with that. I didn't really notice anything. The second one, I took the higher dose. I definitely, I felt that, right?  Felted in my erection more than I felt anything else. So I said, you said it's supposed to increase libido. I didn't know if I, if I saw it like increase my sex drive as much as I felt the difference in the erection. That's where I felt the difference. So she's only tried it one time and she didn't give me any feedback of noticing me. Although the next morning she said she felt that way. So I don't know what the half-life is on it if it's supposed to last that long or not. It can last up to 72 hours. Oh, it can. Yeah, so I messed with it a little bit and it's called PT141. I had to look it up. So again, I'm not advocating for it yet because we're not the people that would prescribe this or talk to you about it. Just we've been experimenting before we do this interview coming up, but I noticed, so I got some flushing. So I did it and like within 10 minutes I got flushing in my, like my neck and my skin. And then maybe two hours or three hours later I could tell some libido boost and that lasted for like two days. Oh, interesting. So for like two days I was a little bit. So I also have the Ibutamorin. Yeah, you're doing that one too, right? I haven't started that yet. Only because I've been, I haven't trained all week. I'm like still got this. You'll notice with your sleep. Oh, really? Yeah, so you take it before bed and you get really vivid like dreams because it increases REM, the stage of dreaming, REM stage. I wonder if me smoking weed will cancel that even though I haven't smoked weed in over a week. I don't think so. I don't think so. But really interesting stuff. There's a whole class of these compounds in this kind of category of peptides. So we'll have a, we'll have a doctor on. Yeah, I don't feel comfortable selling it to anybody yet.  You could go on our forum, which is, is it MP Hormones? What's the forum called? Mine Pump Hormones. Mine Pump Hormones, it's a free forum on Facebook and you can ask questions and have doctors answer or they do live question and answer once a week on there and kind of find out. Yeah, I'm not called for that. Or I'll just tell you my experience. No, same here. Or you could go to mphormones.com and then they'll do an assessment and then you can ask them questions or whatever. And your hormones could be normal for peptides. It's not like if you have low testosterone. Interesting though, this whole category is so fascinating. Well, since you're talking about hormones and peptides and I have more steroid talk then. So I would, when I was on Derek's page, the more plates, more dates and I was looking at the DK Metcalf, I was kind of going down the rabbit hole of like his latest post. And I guess there is this trend going on right now, no pun intended, of trend sniffing. Trend trends. What is this weird? So trend, you mean tremblone? Yes. The anabolic steroid that's never approved for human use.  So the smell makes you- And claiming the aroma or the smells or potentially maybe the chemicals that are, you know, the chemical aroma that's coming off of it. That doesn't make sense. Yeah. That's weird. Yeah, I don't, but it's supposedly like this trend that's happening right now that people all over are doing this. You guys haven't seen this yet? No. Okay, yeah. No, that's so weird. This is some weird like- Is it possible? Is it even possible? Is it possible? Well, I mean, what was the study? You just talked about a supplement that we could inject potentially or you could do a nasal spray. Well, yes, but I don't think you're, I think you're inhaling, I don't think you're inhaling like chemicals. I think it's just a smell, but maybe I'm wrong. I know, well, look, here's the deal.  Have you seen those studies? They didn't even swallow it.  So it's just like, yeah, it's the smell that sort of triggers the, so they'd have to be familiar with it before, right? Like have to be injecting, yeah, like steroids to get some kind of associative like benefit from it. Oh, you think like that, huh? Yeah, I would think so. What would like a trend bottle do to your average person's never taken steroids? That's true. That's true. I will say this, there are some weird things that smells do cause in people like pheromones make people behave in very strange ways. Yeah. But I don't know about that. That's true. Yeah, that's very interesting. I don't know, yeah, it's weird. Like who started this trend? Like it's so weird. Bodybuilders will do anything. I tell you what though, that particular, so it's an illegal steroid, never prescribed for human use. It was developed for cattle. I didn't like it. They would give it to cows to bulk them up or whatever and it's 500 times more anabolic and androgenic than testosterone. That's why this is the one you hear in Jersey Shore all the time, right? I mean all over bodybuilding forums. No, D-Ball is different. People love D-Ball. D-Ball was prescribed to humans where it's designed for humans. This is a... This was for cattle. Pure and if you read, this is the one that's associated with mental effects. That's not a fair complete noctil because I mean one of my favorite hormones I ever took was ecopoise. True. And ecopoise was made for chickens and stuff. No, no, no. Originally though it was an anabolic for humans and then it went to vet. Oh, that's true. Tremblone's never been. I didn't know that about ecopoise. I didn't know that. I think in 1960 something, a bold and known is the chemical name. Yeah, bolder on. Not a bold and known. I thought it was bolder on. Maybe Doug, look up, type in bold and known just like it sounds and see if... Not what they are. That Adam wants to put in it. I think you took a supplement called bold road. You know what I was gonna say? You made him shoulder boulders, dude. No, bro, I'm sure it was bolder on.  No, bro. It sounds cool. Maybe you can see when it first was used or first created. I didn't know. I always thought it was an animal steroid. It is, but originally, I believe... But my point of, I guess, well, I guess you... 1949. Wow. 1950s and 60s, it looks like. What was it used for originally? Humans. Oh, I think it was for anemia. They were typically for anemia and...  Oh, really? What? Yes, anabolic steroids. Some of them were designed for women to stop breast cancer. This is before we had, you know, like Nolvidex and these what are called selective estrogen receptor modulators. Yeah. Masteron is one that was designed for women. It's an anabolic steroid based off of the hormone DHT, but what it does is it makes the activity of estrogen greatly reduced. And so they knew that for women, if they had like an estrogen-sensitive cancer that if they use this... So they were giving women anabolic steroids to fight cancer. I never knew this. I didn't know it goes all the way back like that. But I didn't like Tren though. Too many side effects. Well, I read that the psychological... That's the one that's mostly associated with psychological effects, where people actually go... There you get the ROID-rate.  I don't know, man. I mean, that's the one that... I got the, what they call a Tren cough from it. I got the freaking acne really bad from it. It flared up the gynecomastia. Like I had all bad side effects. Weird. This is back when you were competing, obviously. Before, actually. I didn't mess with that stuff during... By the time I got into competing, I already... You were smart.  That's the irony of anybody who's paid attention or seen maybe old pictures of my transformation, all that stuff. I was taking less steroids when I was competing at the professional level than I did with a 22-year-old, 23-year-old kid. When I was a kid, I knew no... I've heard that so many times from people who compete that there's a way to use them, and of course, diet and training and sleep play a huge role still.  When you're younger, or it doesn't necessarily have to be... When you're first getting introduced to it, you just assume that more is better or try this for cutting, try this for bulking, and stack this with that for these benefits. You hear all the stuff on forums. I had some bodybuilder guy back then that was giving me advice.  Yeah, he's making money off of me. He made a... My first stack was like $1,000 stack when I was like 23 years old. So I really messed up early on, and obviously this is what's caused me to have to be on freaking replacement therapy today. But I had figured that all out the hard way, all through my 20s. When I got into 30, that's when I started to get into competing. And so when I got into competing, the very first... So if you've ever seen my... You've seen my video on YouTube in the before picture where I'm all fat, and I'm like turning around and everything like that. I'm on replacement therapy right there. I don't change my dose for the first year at all. So I'm... It's all diet and training. Yeah, it's all diet and training. It sucks that people ask me, I'm like, yeah, I'm on testosterone, and then right away I lose credit for it.  It's just I changed the diet. Now it wasn't until I got towards the, getting into like on stage, and then getting ready for the next show. So my first show, I went into using my therapy dose. It wasn't until after that that I started to kick up the dose. But even when I was at the absolute peak at the pro level when I could, cause I couldn't put size on them at the amateur level, I was going to the amateur level with my therapeutic dose being told I was too big. Oh, wow. And I messed up by the second show. I thought, oh, let me try and take a little bit more. And that was like, I got, yeah, I was like a third or fourth place, my first show. And then I decided to take more. And my second show I placed worse because it was too big. And that was the feedback the judges get. So I had to pull back. Have you guys seen, I got to pull her up because I sent this to my cousins the other day. Have you guys seen, there's this Russian bodybuilder, this female Russian bodybuilder that is, she's bigger than many male pro physique competitors and bodybuilders. I got to find this girl because I got to find her name because I want people, it's the craziest. Like I've never seen anybody look this jacked in my time. It's a woman. And she looks ridiculous, like jacked to the limits. I got to find her name. I'll end up finding her, but anyways. While you're looking it up, which one of you guys read the thing that Jackie sent over about the crabs? Yeah. Oh, the robot crab? Yeah, briefly you read about it. It's like, yeah, it was these totally like nanobots? Yeah, basically like nanobots. Is that the idea? Yeah, that they're, I mean, there's a lot of science moving in that direction trying to get to these intelligent little bots to fix cells and identify cancerous cells. Just go through your body and work on you and stuff? And yeah, just like look for foreign invaders and it's totally sci-fi. Like it's happening in real time.  Bill Gates listening right now, aren't you?  With little tiny. Yes. Tell us tiny beard. Little pinchers. Yeah, dude. It's wild when you see them. Lasers. They're so small and they can get them to walk and move. Yeah, it's like crazy. Yeah, nanotechnology is really real. Doug, I texted you a link of that Russian. Female bodybuilder. I want you guys to look at her because I've seen female bodybuilders before but I've never seen one this big. Really? Let me see. Okay, bro. This is like, this is like a, she'd be big for a male pro. Does she look female still? I mean, yeah. I mean, kinda. Okay, there's a picture right there, dude. If you go through her page, Doug, what's her name? Natalia? Amazonca. Amazonca. Amazon, I guess. Doug, there's some pictures on her page where she's like standing next to like bodybuilder guys.   Yeah, dude, look at the size of her, like her arms. Look at her legs right there. Yeah, now I know obviously she's on drugs but even if she wasn't, she'd be bigger than I am. Well, I think that's what I think people don't understand is that like obviously like right away everybody wants to go like, oh, so much steroids. It's like, no, there's a massive genetic component to this girl too. Oh, yeah. Like that's a stream. It'd be cool to look up, see if you could find her name and see if you could find her before pre steroids. I bet she was already like super, super thick and jacked. Pretty crazy.  Actually, I take that back. I did meet one, I had a trainer once that was, she'd lift the weights once a week and ran all the time. So I had a girlfriend like that. I had a girlfriend like that. I've told you when she competed she had to stop training her legs for the whole prep for the show because they were just too muscular. And she was bikini. So there's like her legs. Yeah, that's pretty rare. So dominant. Super rare, especially in a female, right? Yeah, yeah. Crazy. Wow. Hey, real quick. Element T is offering a free sample pack with any order. Okay, this is the hookup we have for you right now. What is Element T? This is electrolyte powder, no artificial sweeteners and it has the appropriate levels of sodium. I love it because they get better pumps and better performance. It's especially valuable for those of you that are on low carb diets or don't eat a lot of processed foods and you work out a lot. You need way more sodium than you think and this is a great way to do it. My favorite flavor is watermelon. But again, you can get a free eight single serving packets free with any Element T order. Here's what you gotta do. Go to drinkelementt.com forward slash mine pump. All right, here comes the rest of the show. First question is from Taylor Lauren F. How much protein is too much protein? Oh yeah. You know, this is a tough one to answer because it really, it's a lot. I hate to say this. 395 grams. Exactly. Now I really hate the fact that I have to say this so often but it really does depend on the individual. Do you clear rooms through gas? That would be an indicator. Actually that, yes dude. Well, poor digestion. There's been myths in the past about eating too much protein, bad for your kidneys, this and that, none of that's true. We tolerate protein very well, generally speaking. But on individual level, I've worked with clients where more than 90 grams of protein. They just didn't digest very well and that was okay and they felt better lower protein. Then I've worked with clients who very high protein diets did very well. Now of course, you need to make sure you get essential nutrients in your diet.  In fact, there's a syndrome where hunters in the West would actually starve because all they would hunt would be rabbits during a particular season. They would actually- So lean. They wouldn't get enough fat. There's a great alone episode like that. Oh, that's right. Where he gets the- I think he's in Alaska at that time. There's like tons of rabbits and he's got like rabbits galore but then he's still like looks like he's totally malnourished. Yeah, malnourished. I think they call it rabbit starvation or something like that. Yeah. But anyway, how much is too much protein? This really depends on the person. I would gauge it by digestion mainly, energy probably second, and then just quality of life. Just general quality of life. I know that we say in the studies do show that about 0.6 to one gram of protein per pound of body weight is ideal for muscle building and fisitiety and fat loss. But if that's too much for you, so long as you get your essential protein, then you're okay. You got to eat in a way that makes you feel the healthiest. Now, what is it? I mean, I know initially there was a bit of alarmist kind of fear mongering around mTOR and like cancer and all that. Is there any kind of like clarity with that now? You know, what's interesting about that is context matters a lot.  Does that mean carbohydrates and amino acids, proteins, cause cancer? No. So mTOR is a mammalian target repamycin, I think it's called, is a driver of muscle growth or one of the drivers of muscle growth, but it causes cells to grow. If you have tons of mTOR in a cancer environment, theoretically, it could cause the cancer to grow.  Just like fasting has been shown to be anti-cancer. So no, it doesn't cause cancer. The context matters dramatically.  But again, it depends on the individual. You're gonna wanna look at maybe reducing carbohydrates and eating essential protein, but not too much over that. But it depends. It really does depend. It is funny cause it's so about digestion and what you can assimilate. And I know like I used to get a lot of grief from even my parents cause all I wanted to eat was meat growing up. And I really, nothing else like satisfied me, like just, you know, meat. And I, it's one of those things I hear all the time from different camps about too much protein is gonna be at a cancer risk or it's gonna be detrimental towards your gain if you tip over a certain amount. And I'm just like, I've never really seen that play out in terms of like with my clients. Well, this is an interesting conversation to have because I think the way I present it would really depend on who's sitting across the table for me. Because I really feel like most people live in the ends of the spectrum on the protein intake, right? Like most of my career training average people I would say that most all clients that I had under consumed protein, they didn't get adequate protein. They just simply increasing their protein intake. I saw huge gains in them building muscle and their metabolism speeding up and them feeling healthier and better and being more satiated from their meals. So I saw huge benefits from increasing it. Then I get later on in my life, I get more surrounded by the bodybuilding community because I move into that space. Then I'm on the other end of the spectrum where everybody thinks that protein is this magical nutrient that you can never get too much of it and you've got guys eating three, 400 grams of protein every single day.  So it really depends on who is sitting across from me and what their typical diet looks like on what direction I'm gonna push them because. So individualized and I think too like even the quality of it matters a lot. Because of that fact that you're not digesting it well there's probably something that, and there's certain like, especially if you're intaking it a lot from like weight protein or like, I've noticed even with myself different brands out there, I'll take away protein and it'll have a completely different effect in terms of my digestion. I'll have like a lot of gas versus like none, like it's nice and easily digestible. But yeah, that for sure wasn't something I really considered before. I just thought like, taking a shake like it's gonna end up, you're gonna end up this big cloud of gas.  Like I would have, I had clients and I'm like this, where I could eat a large protein meal and feel fine, like no bloat, feel totally fine, not drowsy, not feel lethargic. I could eat a large carbohydrate meal and it can make me feel bloated. It can make me feel tired. I've had clients the same. And then I've had clients on the other end where they're like, oh, if I eat a big steak, I need to go take a nap and I just feel bogged down. But if I eat a lot of vegetables and rice and then I feel really light and I feel good. So this is a very individual question. I think it also matters too what you do consistently and it's like, are we measuring this like a one-off day? Like for example, you know, I know that where I like to, I like to be able to like a one to one, right? One gram to one pound of body weight. So if I weigh 225, I want somewhere between 200 to 225 grams of protein. Sometimes I fall a little under that. Sometimes I go over that. Like sometimes I, and I just kind of pay attention to that, especially when I'm tracking and trying to make moves. And I go, oh, today I ended up, man, I just had a lot of meat, right? And it ended up being 300 grams of protein. I don't freak out. Just the next day, I'm not as concerned at hitting my 225. So, you know, being aware of that and I think what you do consistently, where I, again, going back to the extremes, where I see a problem is the people that grossly under-consume consistently, you know? Because here's another thing. 50 grams of protein just one day isn't also gonna hurt you either. No. You've only had one day of 50 grams of protein and then you go back to your normal hitting your targets. Not bad at all. In fact, there's probably some benefits to that. Sure. So knowing what you do consistently and where you fall, I think is important. And then trying to adjust accordingly. And I think if you're falling in that kind of one-to-one range, that's why I like that. It's just easy. I know 0.6 to 0.8 is what all the research says, but it's really, how many clients are gonna get their calculator out and try and figure that out. It's a pretty safe bet to say, hey, you weigh this much, if you're relatively fit, you don't have to be super fit, but relatively fit, here's a good target for you to be, give or take a few grams to this point.  If you have a really high day, one day, not a big deal, so long as you're kind of hovering around that, right? Next question is from Daniel Rait. Does gaining strength boost your metabolism or does that happen only when gaining mass? All right. I like this, because whenever we talk about boosting the metabolism through strength training, I always get messages from people who go, oh, but studies show that a pound of muscle only burns an extra 10 calories a day or whatever. Okay. It's not that simple. We have a range of calories that we burn with our current lean body mass. In other words, without gaining or losing any lean body mass, your body could burn as little as this many calories or as much as this many calories. And there's a range. Now, what determines that range? Calorie efficiency or metabolism efficiency. Your body deciding, I need to be more efficient or less efficient with calories. So for example, if you bulk, if I go and I eat a high calorie day today, I will get a boost in metabolism, a real small boost in metabolism, even if I don't gain any weight yet or anything. If I cut my calories, even if I don't lose any weight yet, we'll get a little bit of a metabolic adaptation. Now, the extra muscle mass does burn more calories, but so does the letting your body know it doesn't need to be as efficient with calories. How do we do that? Tell your body to get stronger and feed your body appropriately because both of those require more energy or sorry, the getting stronger requires more energy. It tells the body we need more muscle. If you don't build the muscle, it says we could be less efficient with calories, especially if it's getting sufficient nutrients because it doesn't feel like it needs to become more efficient. So I've seen, look, I'll tell you what, I've had clients go gain five pounds of lean body mass, okay? And I know through body fat testing, a lot of stuff, just five pounds and yet we're eating 800 more calories a day. Like, does that mean each pound of muscle is a hundred and something calories a day? No, it's just that range of more versus less efficiency. It's not only that. You know, when we first started the podcast, we talked a lot about neat. We haven't talked about neat in a really long time. And I shared, I don't know if it was on my story or when we were having this conversation before on when I'm lifting and training consistently, something that I noticed about myself is my neat naturally picks up. And you're not gonna see this measured in a six to 12 week study. It's too difficult to try and measure what everybody's neat is gonna be throughout the day after this. All they wanna be able to say is like, oh, muscle burns this many more calories. If that, well, there's other factors that building strength and building muscle has on your life, your energy levels, your activity and the things that you're just not really paying attention to. And I know this- Or the heat that you generate. You know, the heat that your body generates burns extra calories. Right, right. I mean, and I'm sure, I hope most people can attest to this that you ever notice like if you haven't trained consistently for a while, how kind of lethargic and kind of lazy you feel. And then all of a sudden you get back into your strength training and being consistent again. Now all of a sudden you have more energy like you get up earlier or you move more at lunchtime like I was using the example of, I come home, anytime I have a day when I lift here and then when I get home because I gotta drive for a while, right? So normally, man, after sitting in here at the podcast in this little cave and then sitting into my car driving home, if I don't train those days, man, I just wanna go, I'm tired, I go home and I'm all, I feel lazy. I just lay on the couch, kind of play with Max on the floor. I'm not really physical. If I lift and then I go home, man, I come home and I'm more active the way I play with him. I'm doing dishes. You're not gonna measure that in a study. I'm not gonna show you that, but it's a direct reflection of me strength training and lifting and building muscle and how I feel. But even with that, even if you controlled for all activity, because there's studies, I referred to this in the book, The Resistance Training Revolution where they study modern hunter-gatherers and they move way more than the average Western couch potato.  Why their bodies? Their metabolism's adapted. And they moved way more. So there's a range of efficiency. You can even do this. You can take a man with low testosterone, give him testosterone and have his testosterone levels go up to high, okay? Change nothing else. Don't change his activity, don't change his diet, do nothing else. And what do you see?  And it's not a huge effect, but it happens because hormones signal that. So it's way more complex than one pound of muscle equals this many calories. It's more like the process and the signaling of building muscle combined with feeding your body appropriately tells it, it doesn't need to adapt in a way to where it slows its metabolism. It tells it to speed its metabolism up to become less efficient. And this is why reverse dieting. How many times you've seen someone reverse diet, there's no change of weight in the scale. You don't even see a body fat or muscle change yet. It's the same. And yet, wow, how am I eating 300 more calories a day and not gaining any weight? There's a range there and the mammalian metabolism is extremely complex. We know that it can become more efficient, less efficient. So that's how we're, so does gaining strength boost your metabolism? Probably. If you're stronger in the gym, you're probably moving towards the metabolism boosting end of that spectrum. Next question is from tax-free mitt. What are your favorite pieces of old school bodybuilding wisdom when it comes to training and nutrition? Oh man. I like this. Yeah, that's a good one. Let me think. You know. Yeah, there's a lot of old wisdom that is kind of interesting. Like they're not even studies to support it. Like I like pyramid sets, which that's old school. A pyramid set would be like you did four sets and what you did is you go up in weight and then halfway through your work, the sets, then you start to drop down the weight. I just like the way it feels. It kind of matches my strength curve as I'm going through the sets.  I like all the stuff that's been debunked. I still think it's got some value to it. Cardio, cardio first thing in the morning. I love fasted cardio. I love small meals. I love carrying the gallon of water around. All the things that we've known we've debunked and for the reasons that they were sold to you why you should do it, but I still think there's like wisdom in utilizing it. Like I... It's all based on behaviors, isn't it? It is. Yeah. And that's the problem is, and that's why I like, I really, you know, I still like to defend it because we've now debunked that, right? We know that six meals a day does not speed up your metabolism, it doesn't stoke this fire. The benefits of that versus if all things are equal the same. But I have found with clients and myself there's lots of things that help out by breaking the meals up.  Do I think that it's a big deal if I don't one day? No, it's not a big deal. But I love that still. I love the idea of getting up first thing in the morning before I eat or do anything like that and going for a walk or getting on the treadmill and walking for a half hour to hour to start my day. Not because it burns more body fat than if I were to do it at two o'clock in the afternoon or whatever. It's just, it's kickstarting my day with movement that I would be sleeping in my bed had I not done that. And you're more likely to be active throughout the day. Yes, and then it sets the tone for the rest of my day. So I love that. The carrying the gallon of water. Most people don't need a whole gallon of water. But what I've found that is when I'm carrying that thing around, it holds me accountable to be sipping on water all day long. So I like those things. You know, my favorite old school bodybuilding wisdom comes from really old school bodybuilding before the- The golden era. Well, even before that, the golden era is typically referred to as like the 70s, 60s and 70s. But I even like, I like going back even further before the widespread use of anabolic steroids and hormones because the advice that they gave, in my opinion is more applicable to the average person. For example, if you read like Steve Reeves' workouts and John Grimmick's workouts and all these bodybuilders before, Eugene Sandow even, he was at the turn of the 19th century, right? You read about what they would say and they would say things like, don't train to exhaustion. Make sure that you have energy for your next workout. Practice your lifts. That's what they used to say, right? Practice your lifts often.  They would say, go practice. They all trained full body three days a week, very basic type routines and they developed incredible physiques. So, and that wisdom applies today. I think, I grew up in the 90s and I would read bodybuilding magazines from the 90s and it was all about extreme intensity with the workouts. It wasn't until I found the old, old school stuff that I applied that, man, my body really started to respond really well to some of that stuff. Yeah, well, it was cool when bodybuilding had more strength components to like the competing side of it where they'd have to like, didn't they used to have to do like some kind of calisthenic routine or something along the way? The very first ones, it was like, yeah, you would do something physical and then you would do the posing. Well, I mean, my favorite is the golden era where they would, you'd see them all eating like a huge amount of protein outside. Then they go do workouts outside in the sun and like, you know, get all the benefits from that. But yeah, I don't know, dude. I wasn't as much of a geek on bodybuilding. Yeah, another one would be like old school bodybuilders would say to bring out definition in your muscles, do lots of flexing and posing. So this was actually something that Arnold did, you know, and before competition, he would at the end of his routine, he'd flex and pose. Isometrics have a lot of things. Isometrics, right? But I mean, they didn't understand necessarily why it worked. They just know that, they just saw that, hey, this works, but if you break it down, it's like, well, yeah, you're doing isometrics. Well, the only time I superset it was because of bodybuilding type workouts. So I definitely loved doing that and just the hypertrophy in general, like it's such a different shift of a mindset. Yeah, I remember reading old magazines and Arnold would say that he preferred to work out his calves within barefoot. I like working out my calves barefoot. I feel better contraction or whatever.  Try it. Try doing calf raises barefoot. Try doing, you'll feel.  Imagine you working out with big old gloves, like snow gloves, because that's what shoes are like for your feet. Well, no, it makes sense now that we're experienced, we understand. Yeah, and spreading your toes out and getting more nerve connections. Like, I mean, it makes sense. Yeah. There's a lot of old bodybuilder wisdom that unfortunately I think is people trash because of how it was communicated back then. Exactly. And so, oh, they hang on the exact words that they use to describe or explain why they do it.  Here's something, right? And this has all been debunked. Like concentration curls build the peak of the bicep. Preacher curls build the bottom of the bicep. Hammer curls build thickness in the bicep. This is literally what they would say back in the day. Is that all true? No. But what is true is all of those different angles in combination in a workout is a great way to work your bicep. So the way I explained it was this works this part, this works that part, this works that part, if you look at the bicep anatomy, it doesn't really work that way. However, if you listen to them and you did those exercises, you get a full workout versus just doing the same exercise over and over again. So a lot of it has to do with the explanation. Next question is from Nebs Fitness. You guys talk a lot about novelty when it comes to exercise. Does that apply to mobility movements as well? Oh, good question. Different adaptation. Yeah, but also we need to be clear when we talk about novelty because it can get away from us, where people are like, I'm gonna do something different all the time because it's so novel. There's a lot of value in practicing the same movement over and over again to get better and better at it, to continue to reap benefits from them. So novelty does have value, but it's don't trade it for getting, you know, perfecting a movement. Well, and to that point, that's why you don't want to switch up the mobility stuff the same way. No. Because you want to get really good at that. That's the idea. So yeah, there's a different focus here, right? When we're- It's less about progressive overload. It's more about like, you're really teaching your body this new way of moving and connecting to that. Yeah, you're far, you be, in fact, you'd be far better off picking two or three mobility moves that you see really help you or improve and getting better and better and better at that than like, oh, I saw this person doing this one. I'm gonna try that out. And then this one and then this one and that one, like you're trying to increase a range of motion in a joint or gain better connectivity to a muscle, practicing the same mobility move it's over and over and over is going to benefit you more than cycling through all these different, which is why if you've ever heard us on the show, sometimes we get somebody calls in and they're asking about like our Prime or Prime Pro, there's a ton of mobility drills in there. And they're like, I failed everything. I'm bad here, bad here. And our advice isn't go follow all of those. We normally tell people like, hey, you know what? Pick a couple of those movements that you find help you the most and then stick to those and get really good at those versus telling them to try all these different movements. Yeah, I mean, unless like your goal is to become like this crazy yogi or somebody that can do like very challenging flexibility poses and things where it's like, yeah, novelty will definitely play a factor in that because you're going to need to be able to sort of contort your body in directions and you have to train yourself to do that in ways that challenge. Yeah, but novelty is not the same as variety. So variety is different than novelty. Novel means new. I've never done this before. Right, and you would be switching and replacing. You'd be like, oh, this I'm going to do Lizard with rotation today. Tomorrow I'm going to do 99. Oh, tomorrow I'm going to do. Never really fully reaping the benefits of each one because you have to practice it. Like the first time you do combat stretch. You're saying so not like interrupting it and then back and out. Well, no, what you're saying, what I picture what you're saying is like this. Like someone doing a lot of things. Yeah, doing a lot of things. Oh, today I did Lizard with rotation. Now I'm going to add on top of my Lizard rotation this one and then, oh, I'm going to add this movement. Like it's a progression. Yeah, because you're completely adding to all the things you're doing. That's different. And to your point, you were making, okay, I understand that. That has some value. If you want to become this super mobile mobility person, then okay, go that way. But I think what Sal is pointing out and I agree with is like what you don't want to do is like the one day you're doing 90-90 and then the next day you all of a sudden switch to a different movement completely. Like you haven't even reaped the benefits of getting better at that. It took me the 90-90 combat stretch for the two probably most common ones that I did for those two years. I was really driving home the mobility thing. And I was doing those two movements three times a day every day for years. To get to really reap the benefits of improving my squat depth. And I did improve it tremendously. But what would have been a bad strategy would have been like every other day changing all those up and doing different ones. I don't think I would have reaped the same benefits. And also there's different ways to include novelty where you don't wrench the problem that we're kind of describing where you stop getting good at a movement. So for example, we'll talk about exercise for example. So barbell squat, you can, if you look at a lot of our programs barbell squat is in the entire program but we continue to inject novelty. How do we do that? You can change the reps. You can change the tempo, right? You can change the amount of sets. So let's say you're doing a mobility movement and you've been practicing it and you wanna inject some novelty, slow it down, speed it up, do it longer, do it shorter, do it more frequently. That also is novel. You don't have to completely change everything to include novelty. You can lift your back leg up. I mean, there's progressions within those poses, I guess. And I agree, like so there's foundational poses, I think that address real common issues with alignment and getting your body to function properly. So stay within those core movements, add the additional progressions within that. Exactly. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump Justin. Adam is also on Instagram at Mind Pump Adam. And you can find me on Twitter at Mind Pump Sal.