In this episode of Mind Pump the World's Top Fitness, Health and Entertainment Podcast, we answer fitness and health questions that are asked by listeners and viewers just like you. So here's what we do in this episode. We open up with an introductory portion. This is where we talk about studies. We mention our sponsors. We talk about current events. Generally you just have a lot of fun. That took about 45 minutes in this episode. After that, we answered the fitness and nutrition and health questions. So what I'm gonna do is, I'm gonna give you a breakdown of the whole episode. So if you wanna fast forward, rewind, whatever, find your favorite spot, you can do that. So we open up by talking about a new company we're working with, Public Goods. Now Public Goods provides some of the best sustainable products you can buy anywhere. Good for the environment. Good for your skin. Good for your clothes. You can buy soaps. You can buy detergents. Every household item you can think of. They have organic feminine products. They're very inexpensive. They have this model where you could buy certain products and then you only have to buy refills. So there's less packaging waste. This also saves you money. In fact, Adam was talking about how you could buy razors on there for a dollar each made with bamboo handles. That's kinda cool. But we just started working with this company and we have a crazy hookup. In fact, we had to double check this to make sure that it was accurate. So here's what you get when you sign up with the Mind Pump hookup.  In other words, you could sign up, get $15 worth of free stuff. Literally the first time. Never have to do anything again. Here's what you do. Go to publicgoods.com forward slash mind pump and then use the code Mind Pump at checkout. Then we talked about the gig economy. We have some family members that are taking advantage of the current situation, making some money because a lot of people are door dashing right now. Then we talked about the camaraderie in gyms. Some of the best you'll find anywhere, no joke. Especially the hardcore gyms. Then we talked about black market gyms that let us to talk about why gyms are closing. You speak easy gyms. And how a lot of gyms might be opening up anyway. Sorry, Gavin Newsom. Then we talked about one of our favorite post-workout meals. No, it's not a protein shake. It's cereal. It's the cereal. It's like the cereal you had when you were a kid. Tastes amazing. They actually have a flavor that's blueberry. Another one, birthday cake. The company Magic Spoon. Now this cereal is made with whey protein and milk protein has no sugar. Still delicious. It's amazing. Here's your hookup. Go to magicspoon.com forward slash mind pump. You'll get an automatic mind pump discount or you could just use the code Mind Pump. Then we talked about, let's do it. Then we talked about Adam's coin percentage correction. He messed up again. No big deal. Justin brought up a Japanese company that is allowing fans to cheer for their favorite teams from home. That might be something that goes big.  I talked about cannabinoid research. There's some breakthroughs in cannabinoid science. These are the molecules found in the marijuana plant. We talked about the hypothalamus in women who take birth control. Apparently scientists are finding that chronic use of birth control or consistent use shrinks the hypothalamus. Then we talked about a company who gets lost luggage and sells it and apparently the only company in the world that does this. I talked about my gun scare at the airport when I was 12 years old. Justin brought up sunflower selfies and then we got into the fitness questions. Here's the first one. This person says, look, I'm not good at pull-ups. What can I do? The next question, this person is bored with bicep training. Weird, I know, bicep training's fun, whatever, but they wanna know what they can do because it's so boring. So we give some other bicep exercises that might be more fun. The third question, this person will not want to know how to use resistance bands appropriately for best results. Resistance bands can seriously augment your workout for good results. So you might wanna listen to that part of the episode. And the final question, this person says, what are the best things I can do to build bone strength and health? Also this month, all month long, MAPS Strong is 50% off. Now MAPS Strong is a workout program that is inspired by Strongman. It is designed to build muscle, speed up the metabolism and help people also to burn body fat. It's a very popular program among people who wanna develop their posterior chain, their back, their butt, and their hamstrings. Also if you like workouts that have both traditional and non-traditional exercises, you're gonna love this program. There's a lot of new stuff in it. Anyhow, here's how you get the half off. Go to mapsstrong.com, that's M-A-P-S-S-T-R-O-N-G.com and use the code Strong 50, that's S-T-R-O-N-G-5-0, no space for the discount. Super excited, right? Always get excited when we- Find a new company. I can tell you're excited. Does that not sound like- I'm looking at you. Does that not sound super excited? No. I am super duper excited. So, tend it out right now? No, no, no, no. Whoa, whoa, just- Sorry, I feel like we've had a need for a couple years now, at least a year and a half, two years now, for a brand that supplies things like this. And so this was something that I believe Rachel came across them first, maybe about six months ago, reached out, we were back and forth with the company and a bunch of phone calls and then talking about things and just like we normally do, courting somebody. And finally, sealed everything last month and officially launching today, our partnership with Public Goods. Yeah, we're old school, we don't date, we court. Yeah, sure, yeah. They're companies crushing and they're gonna keep crushing. You know what I like about what they do? So they really, really do emphasize eco-friendly, not harsh chemicals type products.  Right, yeah. So it's less waste for the environment. And the prices, I think because of that are really low because the expensive packaging is what you get when you get the initial product or whatever. Everything else is refill. I really like that model. It's super simplistic. And even when the branding kind of see that, I just love, and they have so many different options for things in the kitchen and cleaning products and things like that. Like just going and overhauling my entire kitchen with spices and all that, definitely gonna hit that up. Yeah, didn't you say that their razors were really good?  So dollar shape club too, by the way, isn't a dollar. So a lot of people know that or not, right? It's like 15 bucks or something. Yeah, yeah. Which still... Oh, that's a big difference. Yeah, I know. I was doing that before. Wait, hold on a second. You didn't know that? No, it says dollar shape club. It's $15. Once you start getting the actual razor you want. Yeah, yeah, yeah. It starts going up in price. And then I think that actually, I think the base model is like $7 for the little handle and then the blade actually plays with that. Yeah. These ones were public goods were like bamboo handle and the whole deal. Yeah, pretty cool. Yeah, no. So I'm excited. I just ordered a dad's kit, which comes with all this, like all the bathroom accessories and in there is the razor. So I'm really excited to try that because that alone for me.  I don't know if you guys use, do you guys use a razor? I don't use a razor anymore. You use an electric? Yeah, I just, if I'll trim the beard every once in a while. Like Narelka? Like old school? No, no, no, no, no. Just keep it like a beard. Oh, like with the scissors? Yeah, I shaved a couple of times with a razor and Jessica was like, don't. Don't. Yeah, let's not do that anymore. You razor, don't you? Yeah. Yeah, I razor too. Especially my neck, yeah. Yeah, I have to do it. You don't line up like that, no?  So he has to. He's got to find, he's got to go down the path. He's got to mow the lawn. He's got to mow the lawn. He has to make it. He has to separate. It's the trail to ecstasy. Are you the hairiest of all of us? I know, dude, I got no hair. You're the hairiest of all of us, though. No way, that's not factual. You don't think so? I think you're all. I thought you were. My arm hair is very misleading, dude. I'm not the hairiest.  Yeah, Doug's like a seal. He's like a hairless chimp. He's like a dolphin.  Smooth. Hey, how about, too, the public goods almonds, bro? Yeah, those are good, dude. Hey, I loved your skinny dips. You were fun.  You were cute. You were a new girl. You were cute. Yeah, she's tasty. These are on another level. They're way hotter. This is on another level right here. Dude, you know what, here's another thing, too, to pay attention to. I talked about this once on the podcast. This is something I was not aware of. Feminine products, right? Like tampons and pads and that kind of stuff. They are not regulated the same way as food products, obviously, because you don't eat them. However, you do put them inside your body. And they do contain the cotton and the stuff that makes up these products are often soaked in chemicals. But Jolyne Brighton talks about this all the time. She does, and when you put something inside your body, you still do absorb some of the chemicals and stuff in there. The public goods, they have the organic products, organic feminine hygiene products. I know, it's awesome. You know, one of the things that I had to get clear, I was, when we were going back and we were first negotiating the deal, the offer that they make for our listeners, I had to like go back like three different times and make this clear.  Like there's no bells, whistles, that doesn't tie them in? Wait, what do you mean? So they have, what is it, up to $15, Doug, is what they can spend? Yes. So they get a $15 voucher, basically, towards any of the products, and you could technically buy something for $15. Oh, wow. So, I mean, you can go on there. So you could sign up, get $15 for the free stuff. Yeah, and try the product or try something that you want. It's like an initial offering to get in, yeah. Are you required to buy anything else after? No. That's why it's like, it's kind of a no-brainer. I want to talk to the marketing department. You guys sure this is gonna. I mean, it just comes. You've got to be pretty confident in what you're delivering. That's what it is. Because then you know the leads are worth it, right? That just that, if they can get everybody in, they know a large enough percentage of these people will love the product and continue buying. I think because of the current state of the way things are going anyway, I think companies like this are positioned so well because going to the store right now is a pain in the ass. Places are still, are we open?  What's going on? It's obviously delivered to your door. It's clean. And it's all the common household items you need. So, you know, it'd be much more convenient to do this one. Yeah, you know what we did? We did one of those, what is it called?  Instacart. Okay. We've done it now several times. We have yet to get exactly what we ordered. Oh really? Never. Comes all random? Never. We'll be like organic berries. Yeah, because if it's out. They'll still cucumber. Oh really? If it's out. If it's way different. If it's out, then they won't have it. Yeah, dude. No, no, no. It's like I want this, not whatever you think I want. That's supposed to work that way. Oh, this is the best. I don't have this. I'll give you one of these. Oh, he wants an eggplant. It's still a vegetable. You know what I mean? All right. Oh, there are no eggs. Here's a chicken that makes it. Well, you know what happened to Katrina yesterday that. The mystery box. So we used Instacart like on the daily, like literally. So yesterday, this is the day before yesterday. She ordered and she put banana, right? Her fruit on the list. And they literally brought one banana. Just one.  You see bananas? Yeah.  Yeah, cause you send over a list like that, right? And when you send the list over, just real quick, she's writing it all out, banana, right? And because she didn't put bananas, right? Or a bundle of bananas. Wow, you're real specific. Yeah, she gets, we get our order and there's like one banana. I want eggs. That's two. Yeah. You just said eggs. How much is one banana? I don't know what we paid for. I don't remember. It's like 30, what, 50 cents? So my brother just, so my little brother who just moved back from living out in Hawaii. Oh yeah. How was that for him by the way? Not so great. Yeah, actually. Yeah. So he was living on the beach or something? No, he was living out of a, out of a, like one of them Volkswagen type vans for a minute there dude. Yeah, we couldn't be, my brother and I couldn't be further from different, like when it comes to the surfer life. Yeah, cause you would live in a Chevy. Stupid. I just, he's, he did that. Like he, he lived in Colorado, like tent life for a while. He did, he lived up in Truckee Tahoe area for a while. Like, so he's, he's like, what are they, a nomad, right? Like he's just whatever type of deal we're, but, and he's young. So, and he's not married, doesn't have kids. And so I always, I encourage it. I always tell him, I said, hey man, I'm with the other route. So I'm not saying my way was better. I tied myself to a mortgage by the time I was 21. You know what I'm saying?   And so I've been, you know, I've always encouraged that for him. Hey dude, do it now while you're young, when you can. But he's now kind of reaching that age, right? He's getting closer to 30.  And he's been asking me about coming out to the Bay Area. And I said, yeah, dude. I mean, obviously there's a lot of opportunity. It's really expensive to get started here.   And then if you can find, like I said, I think in a perfect world, I just saw Home Depot was offering jobs. I was like, if you get like a little steady 25 to 30 hours at Home Depot where you have like a set schedule like in the morning or something. And then when you want to get crazy and hustle, you hustle Instacart and DoorDash. So he's been doing this for like the last two weeks.  I mean, yeah. Especially right now. That's great. Bro, he's been screenshotting me like what he's making. And he's like, bro, I've made more in the last five days than I would a two week paycheck working at the hardware store that I was working before. Oh, wow. So, and it's all, you know, at his convenience, like he wants to work late night. He works late night. He wants to work through the day. He works through the day. When you sleep in and then start late, you can do it, do whatever. Such a, it's such a cool time. It is, but you know. For that type of stuff. Well, the gig economy itself is a really cool option. Yeah. I wish that existed when I was a kid. Yeah, but you know that 16? You know those jobs are being threatened right now though, right? Cause they passed laws that said that they can't be contractors or whatever. Yeah, thanks for looking out for us government. Yeah. You appreciate all of your efforts so far. So that's just, that's only Uber though, right? It's not all of them. It's not DoorDash. I think they're all going to be threatened by it and have to figure out ways to maintain, you know, continue doing what they're doing. Really? Yeah. Yeah, because I know that you, if you, I don't remember exactly what it was. Look at that, I want to hear about that.  I heard that.  It would be, you know what's funny?  They think like it's going to, it's like the same people that I feel like that, like root for minimum wage to go up, they don't actually understand economics and like what that actually really does. Like, yeah, we should move minimum wage up to $25 or $40. Okay, well what about everybody else who can't make that kind of money or people that employ people that can't pay someone that money, what that actually does? Usually what it is is they just, you don't have the skills or the experience to where someone's going to want to pay you that much. So you just become unemployable at that point. Yeah, no, the economy is interesting. That's actually one of the reasons why it's, the biggest job growth has come from companies like that. And I know a lot of people who do those types of jobs on the side and they love the flexibility of being able to do whatever they do. Well, think about this.  He made a couple of thousand dollars this week. And I'm like, wow, that's great. I know. I'm like, that's too big money, dude. I mean, it was seven days of working straight, right? So it was a lot of, he was grinding. Yeah, but that's his choice. Right, right. How many jobs can you go to and say, hey, I want to work every day so I can make this and I'll say sorry. We can't do that. And I mean, if you want us to work, here's me. So I was, and I think you guys were both this way. I know you, Sal, said this, we shared this, that we were, when I got into 24, one of the things that I guess this dates us to, right? This is like before a lot of time and labor laws. They told me like, they said, you could work as much as you want. Cause you're salary? You know, because you were still hourly, but they didn't have time and labor laws back then. This was before back we go. And they told me as a trainer that, you know, hey, if you want to work the floor and hustle and find new clients and do all that. Now it was a minimum wage. I was getting paid for that. And then I got paid a higher rate. So funny. But for me, I mean, minimum wage for me in the Bay Area was more than what I was making as a kid in high school. So I was like, wait, as much as I want to work? Not only that, but you're building your business. You're trying to get your business.  Yeah, build my company or build, you know, I'm working for them, but it's like building your own business. I used to do that in the restaurant industry. I'd just take people's shifts because everybody was always trying to get out of their shift and go do something or go to the ball game or whatever. I'm like, give me your shift. And so I would end up working like two, three, four shifts some days just because I'm like, dude, this is money. My very first deal, I made $800, right? Off of a single pop. I sold personal training. It was the very first person I ever saw. And it was a girl at 5 a.m., a waitress I took. And it was because of a trainer. I was brand new. I was like, I'll take everything. I'll work whenever. That was me.     I took her through a fitness appointment, sold her a ton of training and she was able to put at least half of it down and make payments on it, which we could do that back then. It was an $800 rip for me. And I had to get up at five o'clock in the morning to see her and he gave it to me and he comes into work at like nine o'clock and he sees in the SMR, right? So you've already got this. That I already got the sale, he was all pissed.  This is no joke. I would get in at 8 a.m. I would work with clients. Most of them back to back, oftentimes you'd have a block of time in between. This is when I had to work out. But I was there from 8 a.m. to about 8 p.m. I would go home. This is no joke. I would go home, eat dinner, go to bed, wake up, come back, train a client at 3 a.m. Remember, this was 24-hour fitness. It was open 24 hours. Then I'd train the client at 3 a.m., go back home, go back to bed sometimes, and then come back to work. And the reason why is because this person said, I wanna buy training, but no trainers wanna train me at three o'clock in the morning. Well, I'm a new trainer, so I'm like, let's do this. Well, yeah, pay me. I'll train you at any time you wanna come in. Let's do this. Now, here's the thing. I took a few of those. They ended up being very consistent clients. Yeah. After a while. Then you gotta figure it out. You start trying to talk them out of it. Like, hey, why don't we do that? Well, that, yeah. You know, cortisol levels are highest at 3 a.m. You might wanna train when you're to stop. That's why my schedule ended up being that way is what you start to find out as a trainer is the people that get up that early and come to personal training, man. Those are the most serious people. It's the clients that work. You're actually right.  They never. They rarely ever had somebody flake on me early, early in the morning. It was always post. No, there's an interesting culture in the gym.  The most consistent members, the ones you can count on, they're gonna show up. The same crowd all the time, early morning. Early, early morning, five, six a.m. It's the same people in the gym working out. They're the most consistent. They're never gonna stop. Those after work hours, those after work primetime hours. That's where you get the huge. Yeah, you get so flaky. Yeah, where they, you know, here's another part of the culture. It's fun. I was walking with Jessica this morning. We did a morning walk and as we're walking, this guy comes out, big dude, and he's washing his truck.   Like, yeah, I do.  He goes, they open the gyms for one day. Then they close them. He goes, I went to go lift weights. Now they're closed.  And I put a gym in my garage. So we start talking, big dude, right? Start talking back and forth and then we leave real nice guy.  I've noticed this in every gym I've ever worked out and are working, especially the hardcore gyms, the more hardcore the gym, the more everybody treats each other with respect and kindness and it doesn't matter. Well, there's a reason for that. Yeah. There's a reason for that. There's a thing for sure. Okay, no matter what color, what language you speak, what age you are, that you have in common, that we all have in common, you're somewhat growth-minded. You care about bettering yourself. And so all other things could be different, but there's at least that's a guarantee because if you're making the effort to go to a gym and lift things up and run on treadmills and do things like that, that there's- It's admirable. Yeah, there's- You respect it. You're doing it with the intentions of bettering who you are. That's right. So now here's the thing. I've had people ask me this question. Are people who are growth-minded drawn to working out or does exercise help grow and shape a growth-minded person? Chicken or the egg. I think it's, I honestly, well, I think there's a little bit of both, but I think a large part of, and only because I've experienced this, training lots of people, when you do it for a long time and you do it for the right reasons, it does build the skill of discipline and it does change your perception of how much power and control you have over yourself and your attitude and stuff like that. So you're right, it's a lot of growth-minded people and it's also a lot of people willing to work to improve themselves. One of the, I remember as a kid, I was, see, my first time I really worked down to gym, I was 15 or 16, I would say 16. And then when I turned 17, I had my driver's license and I actually, there was a world gym that was far away, it was like 40 minutes away, but that's world gym and the only gym I was going to at the time was 24 Hour Fitness. I'm like, I wanna go to a hardcore gym to see what it's all about. So I drove all the way to this world gym that was like, it was like power lifters. Did Dave Draper own it? No, I think that's the one in Santa Cruz. I went to the one in Santa, yeah, he owned. Yeah, so this was like bodybuilders and power lifters and like it was like a, it was a dungeon of weight. And I remember going in there and I'm very comfortable in gyms even at that age, but I was still a little intimidated cause we're always monsters working out or whatever. And I remember how like cool they were to me. You know, if I was looking at a machine, hey, do you want me to try to use that or do you need a spot or, hey, good job people giving me fist bumps in the gym. I saw a lady working out in there, they were treating her the same way. That was my first experience with the camaraderie that you experience in gyms. And I would communicate this to my clients, especially female clients who were intimidated by the gym. They were telling them the big scary people in the gym, the guys and girls who look super hardcore, they're the ones most willing to help you and answer questions. I think it's Teddy bears. Yes, I know they're screaming over there and they're dropping the 120 pound dumbbells and whatever. But trust me, if you have a question and you ask them, they'll spend the time on it. I think of it as, and there's always exceptions to the rule, right? But I think of that like, it reminds me of like some of the baddest dudes that you meet and girls too that are fighters.  You're normally the most docile, nice going person. You know why? Cause you're confident. Yeah, they don't need to prove anything. Yeah.  It's pretty obvious. It's working. You know, with fighters, it's not just the confidence, it's also that they know, you know, the damage that can happen in a fight. They respect that. Yeah, there's other factors. I've hung out with some fighters and I remember going out and them getting insulted or pushed or whatever. And they're just like, cool and I'm like, man, he could, what the floor do? It's humility, right? They have that in common. That's what it is. They're both humble for whatever reasons.  And you can relate and remember what it was probably like for starting and frustrated and working hard and knowing you have a long road ahead of you. And so I think you have compassion for that. Hey man, what got me in love with, well, I was already in love with working out, but what got me in love with the main lifts or at least the first time I was really introduced to them as being the most effective and experiencing them was a group of power lifters, older gentlemen who saw me doing leg press and leg extensions and saw how hard I was working and they helped me out. And I could see that they looked at this. And I look, I would feel the same way now. If I'm working out and I see some 16 year old kid over there just grinding and trying hard, I'm gonna look at the kid the same way they looked at me and be like, man, good for you. Here, let me point you in the right direction. You're wasting your time on this leg extension machine. So why don't you try barbell squatting? Watch what happens. I don't think any of us went back to a gym. It was a small window there that they were opened up. Do you guys know anybody that did? No, I stopped by the Santa Cruz Power and kind of peeped in because my friend was trying to work out there. And then that was it though. I mean, they had a few people in there at the time, but it was definitely a different. You gotta find out for me because I heard they're staying open because today everyone's supposed to be closed here.  Yeah, don't call them out like that. Yeah, but like I- Yeah, I just put them on front street.  So I, again, we'll see what happens with this whole thing, like how many people are still gonna try and make it work. Here's what I think's about to happen because it's been too long now. I think what's about to happen, not that I'm encouraging this, but this is, you're gonna start to see mass civil disobedience with people who are gonna say, I'm sorry, I gotta keep my business open. And I gotta at least try to make a living because it's been too long. And when enough people start doing, you know what it reminds me of? This is a grand experiment. It just reminds me of the prohibition. Prohibition, one of the reasons why that got repealed was because- Do you remember that so well? No. It reminds me of- It reminds me of prohibition times, I remember. Well, let's see, Doug, when he was in his 20s back then. Was that like, no, it reminds me, when I read about prohibition, because when that happened, so many people did not follow that law. You had police officers going into these speakeasies and you had so many, that they basically are like, we've made a bunch of normal people law breakers and with these forced shutdowns with a lot of these businesses again in California, I can only imagine how many of them are doing stuff. Speak easy, Jims, how cool is that? What if you got that where it's like, you gotta go down to basement and like, you don't even know it's there? Yeah, not saying that this is a good idea, promoting it, but that's a secret handshake. It's a thing, whatever, a secret knock. It's a fact, it's happening.  There's gonna be an opportunity that's gonna present itself for business because this is happening, it's already happening, what you're saying. It's not like it's going to happen, it's already been happening, it's just going to ramp up. There's already people doing haircuts undercover, there's already trainers still going to people's houses and training, there's still, this is happening already and if you keep things closed up for much longer, it's gonna become survival mode.  So what does that do for the economy when all these people do start working but stop paying taxes? No, big tax shortfall. Well, here's what they do, the economy's not that great to begin with. They'll still tax you, they'll just do it differently, they'll just print more money. So then you are getting taxed without getting taxed. We're still gonna get taxed that way, so I don't know. Speaking of working out, I got a DM from someone, I didn't even think about this. So we work with a company, Magic Spoon, right? High protein cereal, no sugar and this guy sends me this picture and he's like best post-workout meal of all time. You know, that's so funny, I was thinking about that because the whole slamming of shake after the workout is a post-workout meal and like what's the difference in the macros? I was thinking about that too, it's like adding that instead. It's whey protein and milk protein isolate, so it's high quality, there's very little sugar, you put milk in there, you get a little bit of the sugar from the milk, milk itself is actually a very good post-workout. Well I was gonna say so, remember when there was, wasn't there a study that went around? It was the chocolate milk, yes. Yes, I did a post a long time ago, I wanna say like four years ago, it's deep in my Instagram where I compared post-workout shakes to like a glass of chocolate milk. Yep, and they've done studies on this to show in terms of replenishing glycogen and muscle protein synthesis and milk was excellent. Right, so imagine milk in Magic Spoon is like the ideal post-workout. Plus it's convenient, right? Cause it's in a box, so you just get your bowl and it's way tastier. Smash some fruity cereal, it's got protein in it. Now you still haven't had the peanut butter yet, you have you yet? Even though I haven't yet. So neither one of you guys have had it yet. So you know what Magic Spoon is doing right now too. I'm gonna order it next. So I think Jackie messaged me, so they said, oh the Magic Spoon listening to their fans, so you can now create your variety box. Oh yeah. Yeah, before that was kind of a knock that I had, it wasn't something I shared on the podcast, but it was something that I was like, damn man, sometimes I wish I could just, I want this flavor and this flavor and that's all I want. And like when I ordered peanut butter, I got honey nut also. So I got two peanut butter, two honey nut. And I'm like, the honey nut ones are good. They remind me of like, do you remember what was it called? Corn pops, that flavor. I love pops. Yeah, if you like that flavor then you like it. Really? Yeah, yeah. I didn't like that. You don't like pops? No, I wasn't excited about that. Oh, I love pops. So you'll like that cereal then, because it reminds me of that flavor. It has that flavor to it. Even though it's honey nut, it tastes like, it reminds me of like corn pops. Oh dude, that was all about pops and snacks. Honey snacks are very similar to that. With the frog on it. Yeah, I remember that. You know why else I like snacks? This is why I'm the oldest of four. You know how great it is early in the morning to wake up and ask your younger siblings if they'd like some snacks? Yes. Do they say yes? Even back then you were into dad jokes. Yeah, even as a kid. It was the greatest. Hey, you know, my brother's all tired. Yeah, he's all tired in the morning. His hair's all disheveled. Yeah, he'll have some snacks. We'll scaffold a Thailand. Oh, hey, speaking of DMs, I have to clear up. I love our listeners. I do, especially when you check me. I know you're about to say something. Yeah, they do. Oh, like I always do. Are you kidding me?  I just dodge it. So Justin and I were talking about, remember when we were talking about the coin shortage and I was talking about all, like I have a five gallon and you said, do you guys use the thing? And I'm like, no, they take too much money. Oh, the fee that they charge to put in those machines that can have used that at the grocery store. Yeah, I offended somebody who has, who has one of those machines. You said it was 30%. Yeah, yeah, it's like 7%. Okay. Yeah, yeah, so it was way up. That's a big, that's a big difference. That's pretty, yeah, yeah, yeah, yeah, yeah. What kind of coin machine were you using? Yeah, yeah, you got a highway around. I was getting jacked, yeah. I don't remember when it was. Adam got closed by somebody. They're like, no, no, no, listen, that machine charges 30%. I'll charge you 25%. That's what happened. Okay, great deal. I got suckered, man. Thank you so much. I got suckered. Dude, so Justin, the BMX bike, right? I gave it to my boy. Oh, you already gave it to him. Yeah, yeah, yeah, yeah. Okay, what do you think? Liked it, loved it, right? Sweet. So I bring it home and he's all excited, right? He already bailed, which was pretty funny. Oh, nice. Yeah, it's already fell off of it and he was okay, but I'm laughing. I'm like, that's the first of many, so just get used to it. Oh yeah, that's part of it. But I got on that thing and guess who can still bunny hop? No way. Now it's like three inches. Old skills. It's like that much. What I would pay to have a video of that. Why didn't you send a video of it? You do. Okay, that would be excellent if you shared that with us. It was the tiniest of bunny hops, but I got the back tire off and I remembered how to do it. If you can't get up onto the curve, it doesn't count. Yeah, I think of my practice. I'm gonna bring the ramp in. I wanna see your skills, man. No, no, no.  What? That's not that crazy. Oh man, I got old man bones. I'm gonna... I'm gonna crack. Hey, another thing that someone DM me about that we talked about.  Oh, because there were no fans? Yeah, there's no... So I guess soccer is already doing that. Like the laugh track version. I read about this. So basically, the Japanese company, what is it, Yamaha or... What? Yamaha. Motorcycles company. Yeah, no, it's a Japanese company that basically created an app so the fans could introduce noises and stuff like through speakers in empty stadiums. Well, wasn't it you who brought up the company that was trying to start where you could do a virtual version of... Yes, the cutouts. Yeah, is it the same company or is it a different company? I don't think that's a different company. It's a different idea. Oh, so when you're watching the game, then you hear all these speakers of fans that are digitally screaming. So I is Yamaha. I'm not smoking fire.  Remote, cheer app lets fans root for their teams. Okay, so is it cost money? Is it like a dollar and you get to be in there or something? How does it work? Well, yeah, they're testing it right now, but I'm sure they're gonna have an app for it so you pay for each time that you're gonna put your noise out. Please tell me this is not... Okay, remember we talked like two years ago or maybe longer about how I really think that we're moving in the direction of the movie Ceregates. Do you remember that? Oh. We're like you just the virtual world of everything and people just love being plugged in more because it's virtual worlds better, you know? Tell me this is not a step in that direction where we can start making cutouts of ourselves, virtual versions of ourselves at the events. You can impose your voice at it and you don't even go. You know what I'm saying, but you're there virtually. And then you have, remember the IG thing I told you about with the clothes that you could pretend that you have on? We are getting closer and closer every day. I think that makes sense right now, but I think it's just a massive pivot just to try and gather any money they can. You say that until people think it's cool. Well, think about it this way. You've seen the comments of anonymous people on YouTube. Just disgusting, terrible people. I wonder if this is gonna allow people, thanks. Well, that's my favorite insult. I wonder if people are gonna, because they're doing it through an app and it's anonymous, what kind of cheers are they gonna start saying? Exactly. They start getting all weird and horrible and racist.  Well, a follow-up to the whole cutout thing, they actually caught somebody that had Osama bin Laden they put in the stands and all these characters in history that were evil. They're putting them all over in there and planting it in there. Of course. They're like, oh, we gotta screen this better. That's exactly what's gonna happen. Yeah, but that'll make it funny though. Don't you think that'll be funny? I mean, I do. At some point, though, you're gonna be like, come on, man.  What the hell's going on? That's gonna happen, Sal. Adam, I wanted to tell you something. So, some cannabis science coming out, I read it for you. So, scientists have identified a cannabinoid that they're now synthesizing and stabilizing. There's a process where they stabilize it and it's gonna be far more potent. Poo-tun. Sweetenly. Yes, sweetenly. Poo-tun. It's gonna be far more potent than traditional cannabinoids found in cannabis for diseases like cancer, to help people with chemotherapy, irritable bowel disease and psoriasis. What? Interesting. Yeah, because they're finding that cannabinoids may have some positive effects for psoriasis, but really only at high doses. But this particular version, you don't need to take super high doses and it'll be a medicine. So, years ago, it's funny, years ago, I did so much obsessive research on cannabinoids because I had a family member who had cancer and they were terminal. There was nothing that traditional medicine could do. So, I researched all these alternative treatments and I stumbled upon a study that was done in Spain with mice in cancer and they found that THC killed cancer at really, really high doses. So, I went down this path of studying cannabinoids, invested in companies that were making medicines based on cannabinoids because I knew the potential. This is exactly what I predicted, that they would, I didn't think that the natural cannabinoids would be powerful enough to be used for acute conditions. I know that cannabinoids are good for long-term chronic issues for some people, but for cancer and other types of diseases, you probably need super high concentrated doses or synthetic versions that are more targeted. And I thought, bad, I bet you in the future, they're gonna start figuring this, it's a whole new class of drugs. So, they made breaks. That's what's happening. That's what's used with the synthetic version, huh? That's what they're talking about. Who's the company that's doing it? I'll pull it up for you. I believe it's a, let me see, I think it's an Israeli company if I'm not mistaken. You know, they're the leaders right now in cannabis research. Yeah, Dr. Raphael McCoolam, and I don't know where he's from, doesn't say. I'm gonna find out where, oh, it's a global biotech company based in the US, EPM. Interesting, we should look- Oh, it's based here? Maybe, yeah, so we should look this up and see what's going on. No, that's interesting. Here's some more interesting science. So, they did some studies on birth control pills, and they found that women who take oral contraceptives had significantly smaller hypothalamus volume, part of the brain called the hypothalamus, and women who took oral contraceptives was much smaller, and they believe that this can lead to more depressive and anger symptoms. So, it definitely affects the structure. More Julian Brighton information. In the brain, right? Yeah, you know, it's a very interesting stuff. But of course, it makes sense, right? The hypothalamus controls certain hormones, so if you're taking a hormone from the outside, then it should definitely have that, what's that called, a negative feedback loop or whatever. And for you guys, nothing to do with science that I thought was really interesting to me. Did you know that there is a single person, a single company, who has monopolized all the luggage that we lose and has turned it into a massive business? What? Since like, I want to say, of course. Yeah, okay, so, first of all, airlines lose collectively billions of dollars a year, billions of dollars a year. Sorry, both of us here can't speak today. Yeah, I don't know what's going on. A year on lost luggage. So, you know, you have like, when we fly, they're like, it's insured by a certain amount or you have that option to ensure like your luggage. And then if the airline loses it, they reimburse you X amount of dollars. And so, lost luggage happens all the time. So they just hold it in like some kind of... So they hold it in a warehouse? Yeah, in a warehouse for months. I think I want to say 30 or 60 days is something after they've tried to find who has it. And then once that's done, then they auction it off like how storage units get sold. But one person started that and it all goes to him, his company. And so, yes. And then he turns around and then resells it. What a smart. I know. Does he sell it like those storage containers? Constant supply. No, no, no, you can go shop it. So there's a, I forget where the store is at. So maybe Doug can look up luggage resell business. So it's a store? It's one store. It's all clothes and vibrators. It's... What else is there to be in there? Yeah. No, I mean, yeah, there's gonna be a lot of... So it's unseen. Like he pays by the weight, right? Like 4,000 pounds of luggage costs X amount of dollars and you just buy, just like storage units, right? They don't get to see what's inside of it. You just, you bid on it and that's what you get it for. But I mean, he's not bidding against anybody.  And this has been going on since like, I want to say late 60s or early 70s. I wonder how many drugs they find. So, okay, that gets turned over. So they talked about, I'll take the narcotics. Anything illegal that gets found like that? Or even... Nobody's skimming off those, huh? Yeah. Yeah. We'll kick back. We found traces of cocaine. Yeah. Traces. Yeah, yeah, yeah, yeah, yeah. Because we spilled it. Yeah. We spilled it. We found a half kilo in there. Yeah. What's all over your shirt? Yeah. Nothing. Yeah, nothing. Look at the nation's only retailer of lost luggage, dude. Oh, weird. I know. Where is it located? Somewhere. Will you say that? I'd love to go shopping there. I know. You know what I'm saying? That's weird. Alabama. I mean, it makes sense.  Of course. If you have a monopoly, you know, every... Well, how does he... Hold on a second. Monopolies don't exist unless there's laws that say that other companies can't do this. So I'm assuming that the airlines have made an exclusive deal with him. Right. And no other, okay. Yeah, yeah. In contract, yeah. Interesting. Yeah, and I think it's crazy. I never tell you about the time that I almost... My mom almost beat me at the airport. This reminds me of that. Beat you in the airport. I almost got a beat down in the airport. With her shoe? Yeah, I almost got hit with the shoe. We were leaving Italy, and I was 12. And when I was in Italy with my cousin, we bought these cap guns that were made out of metal. Oh, no. This is before... Oh, my God. Running around an airport with cap guns. Hold on a second. Oh, man. Imagine today that. Imagine today. That's what I'm trying to explain. So people don't understand this.  Like it was literally felt and looked like a gun. Right? No, the only thing that made it, maybe you think it was not a gun, would maybe be a little orange like thing. No, that did not come until we got older. Well. As a kid, ours did not have an orange, the yellow tip. Neither did mine. Sometimes they did, but mine didn't. Or you take it off. No, that did not come, that did not, you guys don't remember, I remember when that happened. When I was playing guns, when I was real little, none of them had that. As I started to get older, that was like, and I remember being a kid.    No, you remember that, Doug? You remember that, right? I don't remember that. Yeah, it was, we did not have the orange tip. That was a law that was passed, I want to say in the 90s, when that happened. So it was a metal cap gun that looked just like a revolver. And I packed it in my suitcase. This is the first time I ever packed my own luggage.  How have I not heard this story before? Bro, it goes through and the thing goes off and the security over there is like, around my parents. And my mom was like, what, what, what? And they're like, what do you have in your luggage? She's like clothes, I don't know, nothing. And I think my parents, I'm gonna call them out, I think my parents thought for a second that they were getting in trouble for smuggling like salamis and shit. Cause you just, You're not supposed to do that, right? But I think they had like cheeses and salamis and stuff.   And then they pulled out my cap gun and the look my mom gave me, I was like, oh, thank you God for putting me in public right now. If I was not in public, this would be bad right now. That's right. I remember vividly too, like they used to have all those signs of like what was not acceptable to bring in.  Like somebody, like I'm like a chainsaw. Like, you know, somebody had to have gone through there with a chainsaw for them to even put them on there. It's so crazy dude, that's so funny. You know what else was I was thinking about? I was driving back from truckie when we were coming back from the house and I was in traffic and I was like, what? Okay, there was all these people like taking the turn to get off at this one place where there was fields of these sunflowers. I have never seen like hundreds of people at once taking selfies in front of these sunflowers. I was like, is this a thing? Is this a new thing? Like people like, it was like a status thing or all of a sudden. But the selfie thing is kind of weird when you think about it, right? That's extremely weird. Is anybody put pictures of themselves? I've never seen that before dude. I was just like amazed at how many people were doing it. Well, that's like the ice cream business thing that I brought up that in San Francisco, the ice cream museum, like it was literally built for selfies. For selfies, that's the reason why and it blew up because of that. That's so weird. Yeah, 100%. 1992. So you're glad you came out with the orange gun? The orange gun did not come out until 1992. So when were you playing with guns? How old were you? Oh, you mean at 92 for to remember that? That was, I was 81. So 12, 11, nice try. Oh yeah, so no, no, I'm not trying to screw it. You tried to be like, he was 18. Oh, so you were 18 when you were still playing with toy guns out of him. You remember that? Did you give me this time? Yeah, nice try, guy. I was like 11, okay? I was 11, I remember that transition because it was cool in 90, but it was not so cool in 90. I remember being pissed.  That was half of the fun was that it felt real. Even when the airsoft guns came out, like the first round of them, they didn't have the distinction that they were like airsoft guns. They looked like legit, like assault rifles and sniper rifles. Dude, my cousin had a machine gun cap gun and it literally was a machine gun cap gun. And it looked like a machine gun. That's crazy. You know what I'm saying? Yeah. So cool. First question is from Acorn Bluth.  So there's Justin, ask him. Hey man. He's pretty good. I'm all right.  We should talk about ways to get better at pull-ups. This is a very common... Very common. Yeah, people are always asking me how do I get better. They are very hard. You obviously need to be really strong, but you need to have good strength to weight ratio. This is important because you could be really strong, but you could also weight 240 pounds. And it's gonna be much more difficult than even if you're not as strong, but you weigh 150 pounds. Is that strength to weight ratio thing going on? This is why it was so impressive. Do you guys remember Robert Oberst doing pull-ups? He did like four in a row or something. I was just, my head almost exploded. Yeah, cause that's a big deal. He's huge. So some of the best ways you can get strong at pull-ups. Number one, this is one of the best techniques you could do to improving your pull-ups. Let's say you could do a couple. You want to get better at them, but you're only good enough to get, or strong enough to get two. Every day throughout the day, maybe three times a day, just do one, do one pull-up. Walk by a pull-up bar, do one pull-up bar, and oh excuse one pull-up and then go about your day and then maybe later in the day, do the same thing. Practice the skill of doing a pull-up. And by the way, when you're practicing the skill, that does not mean you're treating it like a workout necessarily. You're not trying to get a workout with a pull-up. You're just practicing the pull-up every once in a while or every time you pass by the pull-up bar. I had a female client years ago who, this was her goal. Her goal was to be able to do six pull-ups.  And this is what I did. I said, okay, put up a pull-up bar in your house, in your bedroom, in the door frame or whatever. And every time you walk by the door, just do one. Just jump up, do one pull-up and leave. Within a matter of, I think it was a very short period. I was like, what's the matter? Two months, she went from being able to do three pull-ups to being able to do six pull-ups in a two-month period. It's such an effective strategy. And this is what I, I don't know if you brought this example up with somebody else, but I used to use this same technique for benching. And I would just come in and I would bench and I would do one rep and then I would put it back and just get my body acclimated to the amount of weight and the load. And it's great because you're not under any fatigue. Like I'm just literally working on the strength and the recruitment of it and teaching my body, how much force output to provide. And we get to the endurance part later. So you wanna do multiple reps.  Well, to that point, have you guys, this is less convenient for somebody who's in a gym but more convenient for somebody who has a home gym. Have you ever gone over and pulled four or 500 pounds for a single, single two or three times?  Oh yeah. Oh man. You fly up the bar. Yeah, yeah. Just like it's like priming your CNS. Oh yeah. If you can deadlift, you know, more than you weigh especially if you can do it significantly more, you know, three, four, 500 pounds and do a couple sets of singles, you know, don't try to go to fatigue or go to maxing out but go to a heavy load 80% plus of your max and do some singles a couple of times and then go over and do pull-ups and you just fly up the bar. So that's to that kind of point.  And, you know, then I'd get up to eight, then I get to nine, then I get to 10, I kept doing that and to eventually to where I could, I think I had the most I ever got was 20 something pull-ups around 25 I think is about where I maxed out for the total amount that I could ever do in a row. And that took a long time to get there. It wasn't until way later did I ever mess with loading my pull-up really heavy and just doing one or two. And I actually shot up way faster doing that and got way stronger doing pull-ups by doing singles, doubles and triples of really as heavy as I could to do, to only get out a couple, then I was by just trying to add a rep or two to it. That was a much better strategy for getting good at pull-ups than just doing reps. Some other things you can do, let's say that even doing one pull-up is difficult for you, use a resistance band, tie it around the pull-up bar so that it hangs down, stick your foot in it or your knee in it depending on how long the band is. So now it's kind of partially supporting the weight. Our bring it over the J hooks and put it low enough to where you can set it up that way. That's how I like to do it usually. But this way is just if you have a pull-up bar, right? Put it on the bar, step in it. Now it's assisting you. Now you could do assisted pull-ups. Here's the other way you could literally get a box or something, a step ladder or something like that. Get up to the pull-up bar so that it looks like you've finished the pull-up. Hold onto the bar and then lower your body weight down slowly and just practice that. There's some negatives. Practice negatives. But frequent practice at sub max intensity will get you there faster than just doing hard pull-ups once a week. Next question is from Lamar second. I think training biceps is the most boring thing to do in the gym. Amen, brother. It's Justin for sure. Do you have any advice on how to keep bicep training fun and interesting? I cannot relate to this. Yeah, I know. I cannot relate to this at all. I have no tips because I'm still like with this guy. Never skipped bicep one. So okay, so here's something for you, okay? You don't like bicep training, it's boring. I get what you're talking about. Bicep training, it's a lot of isolation, single joint movements. You sound like somebody who enjoys doing the challenging functional movements or the big compound lifts. Here's the truth, okay? If you're doing heavy pulls, heavy cleans, heavy rows, heavy pull-ups. You really don't need much of it. Yeah, you don't need to do too much bicep work. You really don't. Just sprinkle it in there. Yeah, heavy high pulls. Okay, the program we have on sale this month is MAP Strong, right? It's half off. In that program, there's a snatch grip, high pull. That'll hammer your biceps. That's gonna give you great results for your biceps. In fact, as a kid, I noticed my biceps got better results from doing movements like that than from doing the curls and all the isolation exercises. So that's one thing you could do. You don't necessarily need to do specific bicep work. Just throw in more heavy pulling work. Here's the other thing you can do, okay? Have some fun doing heavy strength training with biceps. Now, I don't recommend this to everybody, but you can do this if you're bored. A hammer curl is a great exercise you could do with one arm where you're kind of practicing, no joke. Singles and doubles, arm wrestlers do this. This is a favorite exercise among arm wrestlers where they grab a heavy dumbbell and they'll do one heavy curl and let it go down real slow and they'll practice doing singles like they're practicing a deadlift or a squat. That stuff is a lot of fun. You do not, and I was joking that I can't relate our answer for you, but you do not need to do bicep curls.  They are not getting neglected whatsoever.  Okay, well, that's a different conversation, but if you're doing bicep curls just because you think that you need to do bicep curls or maybe you're following even one of our programs and it has bicep curls in it, but you're doing everything else, you don't have to. That's another thing too, it's like when we talk, like the programs, since day one, right, when we created them, we're with the intent to mold them to you, right? Like the idea was to give people a very solid blueprint that if you followed it to a T, you're fine, you're set. But if you have things that you care about or you don't care about to customize. So, you know, if you were following a program like Maps Aesthetic or Maps Anabolic and where there's bicep curls in there and you're already doing a lot of pull-ups, deadlifting and you'd rather do maybe abs inserted in there instead or do another set of getting better at perfecting your squad or doing some more prime mobility work because you know you need that, you know? Or, you know, adding, you know, carries in there because that's not an anabolic.  Do it, don't stress having to do bicep curls. That's not a necessary thing to do. If you are doing good back exercises, bicep curls are getting a good workout. Well, we never really talk about some of these unconventional lifts because it's very, you're not gonna find them in the gym. Like, it's something that's like not commonly seen and that's working with ropes.  And man, if you wanna talk about like frying your arms and your biceps and your grip and everything else, it's a really challenging exercise and a lot of fun too. So, I mean, there's ways you can get creative with this.  I think it's fucking, it's boring and it's a slow death for me. But, you know, there's lots of ways around it. Yeah, well, okay, so here's your evidence.  But I do do lots of heavy pull-ups and pulls and stuff like that. Like, what's gonna happen? The athletes with the best biceps you'll ever find anywhere. Besides bodybuilders, yeah. Besides bodybuilders and people with weights, gymnasts. And they don't ever do a bicep curl. No, look at a male gymnast's arms. Now, I know there's a bit of a bias because they're probably genetically gifted. Doesn't matter though. You could tell their biceps are way more developed than any other athletes because of all the pull-ups and ring work that they do. They don't do curls. I mean, I know gymnasts that some of them do some curls here and there, but that's not a staple. No, muscles are in such a state of tension trying to keep stability that the contraction there in all those muscles that it requires is insane. Most insane biceps I've ever seen in my life was a trainer that worked for me who had done, was a gymnast for years and years and years. He had the most insane looking arms and I remember asking him, like, you know, how often do you do curls? Like, what's the deal? I rarely ever do them. I actually don't do them that often, but he did pull-ups all the time. You're right. Next question is from Imoi5. What are some of the best workout tips for using resistance bands? Don't allow the bands to sit in the sun and dry out. What happened to you? That was a good one. Did they snap on you or what? I think everybody's had a band snap on them once. Or don't let your trainer put it around you and then have you run with it? Yeah. Yeah, that always ends in favor. Have you guys ever smacked a client with the broken band? Yeah. Of course. It came back, actually, I was doing that as a trainer and it broke, but it got me. So it came back and it hit me in the ribs. I had like the biggest welten bruise for a couple weeks. Dude, I hit one of my older male clients right in the pills. Oh, yeah, right in the pills. Hard. Last time he resigned. No, no, he stopped after that. So, okay, so it's funny. The funny thing about resistance bands, this is very interesting. You know, we have a bit of a unique perspective because we've been in the fitness space professionally in the gym space for two decades or over two decades, right? So you see trends and what becomes favorable and unfavorable and I bands probably, I can't think of another tool that went from nobody respected at all to becoming extremely valuable in a relatively short period of time. When I first started working out, you wouldn't catch a single lifter using bands. If they did, they would be made fun of for the rest of your lives. Was it Westside Barbell that popularized them? Yes, powerlifting coaches were the ones that started popularizing bands because, well, what happened was a lot of these coaches were studying the lifting techniques and workout programs of Eastern Bloc lifters, former Soviet Union nations. And remember when the Iron Curtain came down, all of their information became available to us and these countries had like funding, massive funding from the communist regime because it was a source of pride, right? That their athletes did stuff. So they studied all kinds of different lifting techniques and one thing that they discovered was variable resistance was extremely effective at building strength, a very, very effective at building strength. It mimics the strength curve. It mimics the strength curve. So what I'm talking about is, and our coaches over here saw this, read this and the smart ones applied it and then they became dominant. So a strength curve is this, right? When you're doing a squat, for example, you're not the same strength throughout the whole squat. Most of us are strongest at the top of the squat and weakest at the bottom of the squat. So imagine when you're doing a heavy squat, where are you most likely to not be able to lift the weight? Where are you most likely to be able to lift the most amount of weight, right? At the top, you're the strongest. At the bottom, you're the weakest. Now, the problem with free weights or most machines or any other piece of equipment is that the equipment, excuse me, the resistance is pretty consistent. So if I'm squatting 300 pounds, whether I'm at the top of the squat or the bottom of the squat, it's 300 pounds. What a band does when I attach bands to the side of the bar and attach them down to an anchor. So let's say I tie them to the squat rack at the bottom up at the, so they're on the barbell and they're at the bottom of the squat rack. What a band does is it gives you more resistance at the top and less resistance at the bottom because when you have a band, the further you stretch it out, the harder the resistance becomes and when it's barely stretched out, the resistance is very easily, excuse me, very easy. So when you're squatting with bands, now you have 300 pounds on the bar, but you have, let's say, an additional 100 pounds of resistance at the top of the squat, but at the bottom, it's only maybe 20 pounds of resistance. So that gradually increases so it's not like a huge demand all at once. No, and this resistance trains your muscles through their natural strength curve and it's incredible for strength gains. That's my second favorite way to use resistance bands. My first favorite way is with the trigger session. Trigger sessions work, they actually work better with bands than they do with weights. I think it's because bands don't cause as much damage to muscle. In a trigger session, you'll find that in Maps Anabolic, but for those of you who don't have the program, here's how you can apply a trigger session. Get yourself a pair of bands. On your days off, do light exercises and movements for about 10 minutes, two or three times during the day for maybe three or four of your target body parts. So let's say it's your shoulders, your triceps, your biceps, and your back. So you're gonna do band exercises for each of those, get a little bit of a pump and just send a small muscle building signal. But really what you're doing is you're facilitating recovery, improving mobility, improving blood flow, and it turbocharges the results you get from your workout. That's my favorite way to use them. Are we sold out still? Do you know? I don't know. I haven't seen a box come through in a while from our bands. Do we have them? I haven't seen this come through. As soon as we list them, they're gone. No, I know, it's been crazy right now. My favorite part about resistance band is just the convenience of them. Anybody who's been training in a gym long enough knows that when you're inside of a gym, one of the most versatile machines out there are the cable machines. Because you can move the anchoring point and you can move your contours to your body and so you could do all these great, you could do a full body extra routine with one cable machine, like our free motion machine really well. Good bands are the same way. Especially if you have, the ones that we sell have the different anchor points that I could put at the bottom of a door, the side of a door, the top of the door. And so I can create all kinds of different angles and I could do a full body routine and I could carry it around in this little pouch. So I love it for that. Like of course what Sal's saying for my advanced lifters or listeners, I think bands and chains are great tools to break through plateaus and to improve strength gains. But for the masses and for most people, I just think it's one of those things that you should have.  Yeah, I really got into bands. I was thinking back when I was in college and there was a physical therapy clinic like on site and after workouts, I would kind of go in there and discuss things with them and they would work all with rubber bands. They would treat everybody's rubber bands. They were fantastic for rehabilitation exercises and that's when I started actually using them a lot more and started to actually superset them in combo with dumbbells or barbells and I saw some pretty awesome gains as a result. Yeah, I love bands. I discovered them not that long ago. Maybe I want to say eight years ago. It's actually a long time ago but I've been working out for so long it seems like it was recent and ever since I discovered them, they were like, they were game-changing. Adam, do you remember one of the first, maybe the first workout you and I ever had together? Do you remember you came to my studio, my wellness facility and you and I did a deadlift workout together? Don't get this wrong, so I will be crushed. No, I have video of that. Oh, you do? Yeah, yeah. Don't show me because we were all jacked. I know, I was pretty, I think I was like, we were banded up on like 315 and I was pulling it like it was butter. Yeah, so what I was gonna say is here's another, this is an advanced tip.  Another good thing about the band is I can change where it's pulling from to emphasize different angles of a lift. So I'll give you an example. So Adam and I, we were doing deadlifts that day together. Now one of the things about a deadlift is you wanna be able to pull back. You wanna create the force that you're trying to create with a deadlift is not just to lift the weight up but rather to kind of lift it back at the same time. To lock it out.   It primes that movement and gives you better technique with your lift. You could do this with a lot of different exercises. All right, next question is from Captain Tanya BC. What are your suggestions for building bone health and strength? What do you suggest for people with osteopenia who are progressing towards osteoporosis? I know resistance training is great for this but is there a certain way to approach it when you've got one or both of these? Probably dealt with this a lot, Sal. I did, actually, one client in particular, I trained quite a few clients in osteopenia and osteoporosis towards the end of my career. I had a lot of doctor clients and then they would refer patients to me. One lady that I trained, she had osteopenia and she was on treatments for it. They would give her very, very harsh medication to try and reverse this because her bone loss was happening pretty quickly. Now, the thing was she was already active. She did lots of walking and she ate a pretty healthy diet. She did not lift weights though. So she hires me because someone tells her that lifting weights will help build bone. And we did, we started lifting weights and her doctor would annually or bi-annually measure her bone density. They were so blown away by the, not only just stopping the bone loss but actually the reversal of it, they were so blown away by it that the doctor actually did a case study on her and had me write some stuff that he could present. I remember what he was presenting it, but as basically to say that resistance training was just remarkably effective. Here's the thing about lifting weights or just resistance training in particular, we think of it as building muscle. It's a bone builder, just as much as it's a muscle builder, just as much. I remember this with Dr. Spina kind of has this whole like presentation about how each, one of these tissues, whether it's ligaments, whether it's muscle tissue, whether it's bone, they all interact with each other and force is the communication between it all. So it's really applying the right amount that affects all these tissues together. Yes, so because muscle anchors on bone as muscle strengthens and pulls harder, bone just strengthens. Nothing, nothing is more effective than resistance training for strengthening bone. If you have osteopenia, osteoporosis, there isn't a single thing you can do that will help you more effectively, that's natural, than resistance training. In fact, I don't think there's any medication that will even come close as well. Now the question is, how do I do this? Heavy weight training is the best way. Now it has to be appropriate, so good form. Right, heavy for a 70-year-old. You gotta keep that in mind, people hear heavy and they think, oh, okay. No, it's all relative. It's all relative, but in other words, you need to do traditional strength training, not circuits, not hit training, not anything like that, but like seven, eight reps of a squat or a dead lift. Proper rest periods, yeah, for recovery. Yes, now the best exercises for this, all resistance training exercises are good, but the best ones are the ones that load the entire body and the spine. Barbell squat, barbell deadlift, overhead press. You know what I think of? Carries. Carries are really good, too. Carries for someone like this, I think is just tremendous. I mean, walking is such a fundamental thing we should be doing anyways. It's an easy thing to progressively overload with a client that's advanced age. It's like, I could start her off with just carrying 20-pound dumbbells in her hand, and that could be a load for her that she's not used to, and then slowly work up to a trap bar and adding weight to it. And that's one of the things I've always loved about the carries when we got into them was that you just feel that from the neck down. And the reason why the bones are growing, it's an adaptation response to the stress. You're getting, the bones are being stressed that you're carrying a heavy load, so they're gonna get thicker and more dense to support that. And so doing exercises that are loading the body and like to your point, yeah, that are from head to toe and I think farmer carries is a must inside. And it's teaching a 70-year-old how to perform a squat if they've never learned how to do it is could be really difficult, right? Well, I'll tell you about this lady, right? So she was in her late 60s, never had resistance trained before, and you always want to train appropriate, okay? So again, it's all relative, but when we started, literally the lower body exercise we started with, I would have her hold on to the squat rack with one hand, get into a split stance like she's doing a lunge, I put a pad underneath her, she would kneel down on the pad and then stand back up, so it's like a modified lunge. And I wouldn't have her do very many, she wasn't very strong when we started. By the end of, I want to say a year and a half of training, she was doing barbell squats with a 30-pound barbell on her back, so not a lot, but way better, I mean, way stronger than she was before. She was deadlifting 90 pounds, which is significant, right? Off the ground, she was a small petite lady too, overhead pressing the 12-pound dumbbells, we were bench pressing with a 30-pound barbell, we were barbell rowing with, I think, 30 pounds, something like that, so we had progressed to all these movements, she had gotten strong with them. And again, the doctor was so shocked because there's a point when you get into, when osteopenia becomes osteoporosis, and the best that they can hope for is like stopping it. This is what they kind of like slowing it down. Not only did she stop it, she started reversing to the point where we were getting to the point where the doctor was almost gonna take her off that classification and say, you no longer have, and that's a, apparently that's a tough thing or rare thing for them to see. Now what medication would they prescribe, say you're in that situation? I think she was on Fawza Max, I wanna say, I think that's the name. How do you remember that? Yeah, I don't know.  That's why I ask, because I figured you know that. It's like, and I train those clients too, maybe not as many as you did, but the fact that you remember the medication that they take? Yeah, that is what it was, it was Fawza Max.     You remember, stop. I can't even remember the medication I had to take. It's terrible. That you take every day. Yeah, I always take less than I should. Yeah, I mean, but you know, here's the other thing with, let's talk about diet for a second. So long as you don't have any nutrient deficiencies, because I guarantee, if you have osteopenia, I'm sure they're checking your vitamin D levels. I'm sure they're checking your calcium levels. If all of your nutrients, your micronutrients are okay, then what you wanna do is you wanna eat a diet that's best for building muscle, okay? So I know a high protein diet, for example, has not been shown in literature to build bone or strengthen bone. That's not the point. What we wanna do is we want to feed the body that gets in a way that builds the most strength in the muscle because it's the pulling of the muscle that anchors on the bone that causes the bone to get. So I had her eat. And she did not like meat when we first started training, but over time, she started to appreciate it. I had her eating about 0.8 grams of protein per pound of body weight. She was eating a traditional muscle-building diet. I feel like that was a big part of it as well. That's such a good point. This is another example of like when science misses the mark, right? Because you're studying, we tend to isolate things like bone, right? It'd be like, oh, if you increase your protein one to one gram, it doesn't do anything for the bones. But you can't factor in that, or you're not factoring in. That person also ended up building five or 10 more pounds of muscle, which building 10 more pounds of muscle did actually respond. Yes, because muscles are the ones that are lifting the weights. And the more weight you can lift, the more the bone needs to adapt to support that.  And that's just like the diet we always talk about, which is a high protein diet balance with carbs and with fats. Look, Mind Pump is recorded on video, as well as audio. What's up everybody on YouTube? Go to Mind Pump Podcast. Come check us out. You can also find us on Instagram. If you're not following us on Instagram, you probably shouldn't even be on there. Wasting your time. Yeah, why? Justin is at Mind Pump. Justin, I'm at Mind Pump Sal and Adam is at Mind Pump Adam. The improvements before gave me like this great pump and prime. Oh, really? Before I went into bench and I had an incredible bench. Were you able to get 135 up, finally? Yeah, yeah, yeah. Five times though, five times. Oh wow, it's a new record phase. That's four reps more than that. Yeah, you know. Impressive. But I just, I wasn't doing it with those intentions, right?


Joe is an incredible, incredible man. He meant so much to Columbia. He meant so much to West Columbia. He meant so much to the state of South Carolina. Governor Sanford, thank you for being here this morning. Thank you to all elected officials who are here today. Friends and family, it's so good to see y'all. Thank y'all all for coming out. As a state as a region, we're all thankful for the work that Governor Sanford and Joe did in his time at the Department of Commerce, the great work on behalf of our state and our region. He has such an impact on the broad scale, but he had even more of an impact on the local scale. He worked very hard to improve his hometown of Columbia. He worked so hard to get us going over in West Columbia. He understood that everything that was good for Columbia was good for West Columbia, the towns around here. He worked to bridge the gaps between our communities and encouraged us to work together. I can't think of a better stretch of road in this state to remember Joe Taylor by then right here. He was a literal bridge between our communities that provided development, redevelopment, and revitalization to all of us, and he always sought improvement in all of us. That's me as a as an elected official talking about him. I can't tell you how impressed I was to know Joe Taylor as a man. I think it's equally important to remember that. He took time with people. He helped to develop people. He pushed for change in systems and in governments, but he pushed for change in people and he left a generation of leaders that he touched that are going to help push his visions forward. I'm so excited that we're recognizing this as the Joe Taylor way. I try to conduct business in that way myself, the way that he showed me the things that he explained that were important, and I hope we'll all do that going forward. Thank you all for being here this morning. I'm going to hand it off to Mayor Rickenman. Good morning everybody to Amanda, Ann, Beach, and John, to all our our invited guests, family, and friends. You know we're here to celebrate and honor and give thanks for Joe Whirl, Taylor, Jr. You know he was a husband, a father, a friend, secretary of commerce, councilman, author, pie judge, we can't forget that. Foodie, hunter, organizer, promoter, but most of all he was a builder, and I'm not talking about the businesses he built, the houses he built, the offices he built. He was a builder of people in collaboration. Joe built relationships through food and fellowship as we know was the source of his joy, but he gave so much and those relationships were about the resources and the connections, the emails, the articles, the books, the meetings, the connections, the dinners, and most of all his opinion, and he had a few of those. But Joe told me something several years ago and I've never forgotten it. He said you know God blessed me with two hands and I'm going to use one of them to support my family and I'm gonna need the other one to support our community and people. He loved this community more than anything else. He chose to bridge the gap between West Columbia and Columbia as the start of a regional approach because he believed we were stronger as a region together than we were separated and he saw that. He knew our biggest negative as a region was collaboration and he did everything in his power to pull that together. As we know he did more in his short period of time than most of us will do collectively in our lifetime. He loved these cities with with so much passion. It's food, it's culture, it's beauty. He was detail oriented as we all know. He could be very picky when it came to what he thought something should look like in appearance but at the end of the day he was right. We should always put our best foot forward and we should always push to be number one. His dedication to our community will never be forgotten but I was in Washington recently and I was leaving the White House and I saw a sign that said leadership is not a position or an appointed appointment. It's about action and example. Well I'm going to tell you Joe Earl Taylor Jr. was that person action and example. Thank you. Well now here from House Representative Micah Kasky. Good morning. Thank you all for being here. Over the last seven years or so I've had the privilege to share an office with Joe and among the many opinions he would share were nuggets of wisdom. One of which was politicians always forget when they're giving brief remarks about the brief part and so with that in mind I'll echo what Mayor's Miles and Rickman have shared with you and that's what Joe represents to this community. A bridge between the bridge over a river that can help all of us grow together can build the community can help us to continue to advance and so you may ask what is it about a road sign that matters and I'm not sure the answer is self-evident but if you think about what it can be it's a cause for somebody to look up and ask who is that guy? Who is Joe Earl Taylor Jr. and those answers are inspiration. Those answers are encouragement and hopefully a focus that will enable us all here in the Middle East to continue to grow and develop. So I'm glad to see you all here. Welcome to West Columbia. Thank you for the opportunity to be with you and I hope you have a great day. We're now here from Representative, I'm sorry, Senator Nicky Setzler. Thank you very much to Joe's family I want to say thank you for allowing me to do this today. As we stand here today and I look at this group of people it's self-evident the impact that Joe Taylor had on South Carolina. We all knew him as Joe, Amanda lovingly called him Joey and I never forgot that she called him Joey. How do you describe a man like Joe Taylor? He was a visionary. He was a man who saw things that the rest of us never envisioned could be accomplished or done. Joe Taylor was a doer. He didn't talk about doing things. He did things. He was passionate. He was relentless. He was intelligent. He was opinionated as has been referred to but he also sought others' opinions and he accomplished more than we can ever imagine. Joe Taylor was a change agent. Just look around you today at the impact that he's had not only on South Carolina while he was Secretary of Commerce and bringing such entities as Boeing to South Carolina but look at the city of Columbia and the recent development with the Finley Park and the revitalization of it. The railroad tracks on Rosewood. Look at the city of West Columbia on Meeting Street where he came and developed part of Meeting Street and had the vision for the rest of it. Look at St. Ann's Alley and what he did there which nobody whatever envision would be done there and how successful it was. Joe Taylor was a loving individual. He loved his family. He loved his community. He loved his state. He loved Wofford College and yes he loved his Cherokee Plantation. Joe Taylor was a chef. A foodie. And he loved talking about food and he could take you to the finest restaurant or he could take you to the deepest hole in the wall place to eat in South Carolina and everybody knew him wherever you went. Joe Taylor was a friend. He was a friend to everybody and if he was your friend he was your friend forever. Joe Taylor was courageous when you think about Joe Taylor's battle with cancer. He set a monumental example for the rest of us of how to face adversity and deal with it and keep going and I will never forget that about him. Joe Taylor never forgot his roots. He never forgot where he came from. He always talked about his family. He talked about the people that he dealt with and as he went up that ladder of success he reached back and took people with him as he went along that path. He was friends with everybody from the president of the United States to the guy who was standing and working on the side of the interstate. Joe Taylor saw no difference in people. Joe Taylor respected each individual and each person. Joe Taylor was impactful. Just look around. Look at what he's done for this community for Columbia.  Mayor Miles will you come? There was one part of Joe that I forgot to mention and we're about to break out and leave out of here. One of the things that impressed me most after he moved over here and put his office over in West Columbia. If I ever needed to meet with Joe to talk with Joe about anything I could wait until the first part of the morning the next day. I walk my dog down there every morning and I could always catch Joe first things in the morning outside of his buildings walking the block including parts that he didn't know and picking up trash in his parking lot because he wanted to put the best face forward for folks who came to see him and for our community and I think that says as much about a man as anything. No matter how far he reached on that latter success he was never above doing or caring about the small things and I think that's an important lesson for all of us to keep in mind as we go forward.


Watch out for rainy Christmas tree Huggin' and kissin' Merry Christmas Eve everybody! I know you're watching this on Christmas Day, so Merry Christmas! Today is the day before the day. The biggest day of the year. I know it's not as big and glamorous as most years, but we have been promised by the overlords that next year will be even bigger and better than ever. So we'll hold them to that and look forward to next year. So we have no plans for Christmas, other than staying at home, enjoying our time just in our house with Britt and I. We got to drop off some gifts today yet. We've had some gifts dropped off to our house already, so we're going to just go to the people's houses and put their presents on their stuff or hand it to them at the door. And that's Christmas this year, and we're doing a video call conference thing tomorrow on Christmas Day with the families. So it's kind of weird, unorthodox, kind of a sad Christmas, but at least, at least something, you know? They haven't banned it altogether, but I wouldn't put anything past them. But that's how everything seems to be nowadays, you know? You watch the news, there's never any good news. It's always bad news, because I think bad news sells. I think that's why. It's always bad news. So I don't even watch the news anymore. What's the point? Anyways, I hope you guys are having a great Christmas Day. You're probably not going to watch this video until the next day, which is Boxing Day for us in the Commonwealth, which is sort of like Black Friday for you guys in the US. Usually the box stores and everything would be packed full of people going in for their Boxing Day sales. This year it'll probably be all online sales, all Boxing Day sales, and everything super cheap on Boxing Day, because everyone's trying to get rid of their Christmas stock that they overstocked on, right? I don't know if that's going to happen this year, because not many people stocked up with it a lot, I think. But anyway, I hope you guys are healthy, I hope you guys are having a great day, and when you do get around to watching this video, I really do hope you had a great Christmas. There goes an ambulance on Christmas Eve. Oh, that makes me sad. Hope everybody's okay. Merry Christmas Eve, Chevy. It's Christmas Eve. Excited? Other than my Christmas Eve jammies. Elf theme. She's in her Christmas Eve jammies. So how we do it here is on Christmas Eve, we each get to open one gift, and the rest we get to open tomorrow. I've got one gift there, from the boys. Weiner is not for you. No, right? It's from you. Maybe Dad will let you help him open it though?  Britt likes to save the wrapping paper and reuse it. They gave me warm wishes. Thank you. Chevy, Diesel, come here. Come here. Look what you got me. And it's in your color too. A beautiful shade of gray. Do you like it? It's a nice evening or fall warm felt jacket. All right, so now it's Britt's turn to get a gift. The dogs didn't get you anything because, well, I need a pocket knife. I got nails. I taped it down so it wouldn't pop off. And a German shepherd. It's the closest one I could get to our big guys. Actually, it looks like a wolf. Like a Chevy wolf? Chevy wolf. No, he's not old and he's not as beautiful as you, but he's pretty nice, see? He gets so enthusiastic about things. Well, I like this one. You like it? Thanks, honey. So it's two ornaments, one with a little wiener dog. And what's a German shepherd? That kind of looks like a wolf, which is even better. And this was the one that I thought she might have already, but I got it just in case. And everything's good because the only other one she has is that very similar, but not quite the same. That's good. Wiener, look, it's you. Oh, that is so good looking. Now, let's put on the trees right now. The trees look so much better. Oh, some more Wiener's better, you know. Where are you going to put it? Very small tree. Good spot. Christmas cheer, too much Christmas tree. I gave him a little sip before I wrapped him up. Oh, shoot, he's hanging down too low. No, not a good spot. It won't work there. It is a precise mathematical equation. We also don't want the tree to fall over. Yeah, it started tipping. I had to put some ornaments on the back. Oh, he's kind of covered. I wanted him to be more open. There we go. That's better. I just had to position over it. It's a little dark in here. We apologize. We don't have any lights in this room. We're creatures of the dark. Well, I am. I like all the lights on, but this house was built with no lights in the living area. Perfect. So Christmas Eve, we've just been relaxing, hanging out tomorrow. It's a big day. Very big. Well, the big day as big as 2020 will allow us to, we may blow the roof off this tiny house. You never know what she got. We can open one. Okay? One for you guys to all share. Hey, don't, don't rip the actual present, honey. There we go. No, no, no. Get away. Let me add it. How does it? Good boy. He opened his own presents. There we go. Fish cookies from Grandma. She got them all the same treats this year, just in case one dropped on the floor and Chevy got ahold of it. She didn't want him to have an allergic reaction. She said grandma. Everyone going to get a fish cookie now? Oh my goodness. Very excited. Oh, it's so hard to open. This is why I always cut them with scissors. All right, guys. You ready? I need a whole big enough to put my hand in. Oh my goodness. That's right. We do the number one. Chevy. We'll break one in half because it's late. Here you go, guys. Say thanks, grandma. We'll have to say thank you tomorrow. We'll call her. Yeah. Is that good? So good. So good. Christmas, guys. Clear the set. Okay. Let's see this fence. This is actually really nice. I have always wanted some of these. My cousins always have them. I think Chris has got a couple of them. He always wears these. Dustin, too. You know, last time Dustin was wearing one, you said I want one of those.  I like that. I just got the buttons. Oh, because you know who you do this for? It's like, you know what's coming. I sure do. Do you guys know what's coming? Got to button it all up to make sure she fits first. It's a good work jacket. Nice and warm. Well, this will actually be pretty good in the winter, too, to be a good package to quickly walk the dogs and stuff like that. Quickly throw this on, walk outside, walk the dogs, come back in. And you don't touch the fridge. Try not to, but if you do, it's okay. Put the fridge over here to you. It's actually done, it's actually done cool. She's good, she's nice, she likes the size. So we're pretty sure we're sold out and we might get her out of our exchange. It's Christmas.