Hi, this is Ashwin from Indian Statistical Institute, Kolkata. The title of my talk is From Combined to Hybrid, Making Feedback-Based AI Even Smaller. This is a joint work with Awik Chakrabarty, Nilanjan Datta, Snehal Mitra Ghotri and Mridhul Nandi. The motivation of this work is quite simple. So, we want to design a block cipher-based lightweight AIAD with the following properties. We want full rate, so the rate should be 1. We want that the state share should be minimal, so apart from the block cipher state, the additional auxiliary state should be as small as possible. And we want that apart from block cipher invocations, the additional operations like constant multiplication or XORing, all these things should be minimal. A typical design choice for these goals is the feedback-based mode, where what we do is we first encrypt the norms to get an initial value, so here it is Y0. And then we absorb the input data, the intermediate output and an auxiliary state to construct a new or next input. So, this absorption function is called the feedback function, so gamma and rho are these are feedback functions. Apart from generating the next input, we can also generate the current output data through this feedback function. So, in context of a feedback-based mode, the state size comprises of two things. So, first thing is the block cipher state and the second thing is the auxiliary state S. So, here the state size is the size of Y or X plus the size of S. Classically, feedback functions were defined for encryption schemes like the plaintext feedback function, where the plaintext is fed as the next input, the ciphertext feedback function where the ciphertext is fed as the next input and output feedback function where the output is fed as the next input. But what you can easily see is that these functions are not secure as it is. So, not secured in terms of A as it is. So, for example, if you consider the ciphertext feedback, so in this case the adversary can easily force attack by fixing the last ciphertext block and changing anything intermediate in the intermediate ciphertext and it will get a collision at the last block and hence it will get a forgery. So, we need an additional state. So, basically we need an additional n bit masking state for security as an A mode. So, natural question here is how small can we go in terms of masking state? So, suppose we want a birthday bound security or 2 to the n by 2 query security, then how small can this masking state be? So, Chakraborty et al tackled this question and they gave a new feedback function called combined feedback or COFB that seems to that uses only n by 2 bit masking and achieves n by 2 bit security. So, this figure is for the encryption scheme based on COFB. So, what you do is you apply a linear function g over the current output and then you accept the message to get the new input. So, there is a combination of both the output and the message to get the next input. That's why this name is there, the combined feedback. So, this reduces the state size to n by 2 bit, the masking state size to n by 2 bit but what about the minimum state? Is it the minimum or can we go even further? Can we go even further loop? So, the first contribution of our work is a lower bound on the state size. So, what we show is that for any rate 1 feedback based e-mode with an additional state of size tau bit, there exists an adversity that breaks the construction with approximately 2 power tau queries. So, in a way if you have n by 2 bit additional states then that most you can have is true to the n by 2 query security. Hence, COFB is optimal in terms of masking state size. So, another question is can we optimize it further? Can we optimize this design of COFB further? A possible area of optimization is the XORing. So, here you can see that it requires n bit XORing for ciphertext generation and n bit XORing for next input. So, in total this requires 2n bit XORs for the feedback function. So, the question that will tackle in this work is can we go even smaller in terms of the XOR count? So, we propose to study the hybrid feedback function. So, what hybrid feedback function means is that we give a feedback based on the hybrid of 2 different feedback functions. So, for example, we can use plaintext feedback and ciphertext feedback. So, half of the input is the plaintext and half of the input is the ciphertext. Similarly, you can have output feedback and ciphertext feedback where half of the input is output and half of the input is ciphertext. Similarly, you can have based on plaintext and output. So, all these schemes you can see that they require only n bit of n bit of XORing to generate the ciphertext. But of course, these are not secure as it is. And in fact, when you look for the security of this construction, you can easily see that even if you include any masking, the last two hybrids that is OFP, CFP and PFP, OFP, these are not secure. For example, you consider the PFP, OFP, you consider the OFP, CFP mode where the output is, where the upper half is the output. So, this ceiling function represents the upper half of the input and floor function represents the lower half of the input. So, the upper half is simply the output and lower half is the lower half of the ciphertext. So, what the adversary can do is it can fix the lower half of the input of the ciphertext and fix all the ciphertext block as same and change the upper half of the ciphertext at the last block and we will get a collision and hence a forgery. So, these two modes are not secure. So, in the rest of the talk, we will consider this PFP, CFP hybrid. Based on this hybrid function, we define this A mode called HINA, which is working like this. So, this X0 is simply generated using the nonce with zero padding if required. So, R is the size of the nonce and B0, B1 are just used to domain separate the empty and non-empty associated data case. This delta value or the masking value is just the upper part of the initial value, Y0. So, in this figure, this figure is simply the instantiation of a general feedback base mode where we have to define this high FP. So, a disclaimer here, this version of HINA is actually slightly different from the NIST lightweight submitted version. It has a different masking in the final associated data. This modification actually ensures that the ADN message processing are identical and as a result, it will result in a better hardware performance. Choice of high FP functions. So, basically, as I said, we'll use PFP and CFP based hybrid. So, the high FP plus means the hybrid function in or the feedback function in encryption algorithm. So, there what we do is we first take the upper part of the message. We XOR it with the upper part of the output to get the upper part of the next input and this same as the upper part of the ciphertext. The lower part of the message is XORed with the lower part of the output to get the lower part of the ciphertext and the lower part of the message is XORed with the current masking value to get the lower part of the input. So, this lower part is kind of the PFB contribution and the upper part is the CFB contribution. You can similarly define the decryption module high FB minus which is quite symmetrical to the encryption one. So, another thing to note here is that the number of XORing is just 3N by 2. So, each line is just N by 2 bit and we need, we have three XORs. So, we have in total 3N by 2XORs which is less than COFB which requires 2N bit XOR. For partial data it's quite similar to the full data case but slightly different. So, suppose we only have the upper part of the message and that too just it's not full it's partial. So, what we do is we first pad it and then XOR it to the upper part of the output to get the upper part of the input and truncate it as required to get the ciphertext, upper part of the ciphertext. In the lower part because there is no message as we started with just the upper part of the message. So, in the lower part what we do is we pad, we XOR the lower part of the output with one followed by sufficient number of zeros and we XOR it with the current masking value to get the lower part of the input. A similar method can be used for the decryption algorithm. In terms of security we show that the AEAD advantage of HINA is bounded by sigmaE by 2 to the N by 2 plus NQE plus QV by 2 to the N by 2. So this construction is birthday bound secure plus there is a PRP advantage term for the block cipher EK. Okay, so this Q is sigmaE, these are just the number of queries and total number of block cipher calls for encryption queries, QV and sigmaE represent the same thing for decryption queries and Q prime is just the sum of all these things, T and T prime are the usual time parameters. Okay, let's have a quick look in the proof approach. So we'll prove the thing using edge coefficient technique. So basically what we do is we have a set of views where view is simply the set of variables arising from the interaction between an adversary A and its oracle. So in edge coefficient what we do is we first divide the views into a set of good views and set of bad views and we'll be interested in the probability to realize the view tau when the adversary is interacting in the real oracle or in the ideal world. So the edge coefficient technique says that if you have the following two conditions, so the first one is that the ideal oracle, in the ideal oracle the probability of getting a view in a bad view is at most epsilon bad and the probability for any good view can be realized in the real world is at least one minus epsilon ratio, the probability that the same view can be realized in the ideal world or in the other words the ratio of the interpolation probability between the real and the ideal world is at least one minus epsilon ratio then the AAD advantage is simply the sum of these two epsilon values, so epsilon bad plus epsilon ratio. So here we'll quickly look into the analysis of epsilon bad, epsilon ratio is actually quite simple given the bad views that we define. Just a quick look at the notation, so i-nit will represent the initial state which can be either x i0 or y i0, i-s represents the intermediate state which can be either x ij or y ij, of course j lies between the initial and the final value and the final state is simply the last input or last output, plus represents the encryption query and minus represents the forgery query, so the first bad event that we identify is the collision event over the intermediate state of the encryption query. So any intermediate state in an encryption query collides with another intermediate state or say a final encryption final state collides with another final state. In both these cases what you can show is that we have two non-trivial linear equations one in the output of the block cipher, upper part of the output of the block cipher and another on the in delta values and since both of them are n by 2 bit long we can show that these two system of equations holds with about order of code d minus n probability and when combined with the number of pairs sigma h is 2 this probability is bounded by sigma e square by 2 to the n. A similar bad event is when the initial state collides with some intermediate state. Now in this case if the intermediate state query comes later than the initial query then the initial state query then that means that the analysis will be quite similar because the adversary has no idea how to collide these things but if the intermediate state query is coming before then the initial state query then the adversary has extra ability to fix the norms. It can fix the norms to match the upper part as required then there will be only one non-trivial equation which is in the delta value and which holds with at most order to the n minus 2 probability to the minus n by 2 probability and if we assume that the multicollision value, multicollision on the upper part of the cipher text this is less than n then the number of such pairs is simply n into qe and this probability is bounded by order of n qe by 2 to the n by 2 plus the probability that the multicollision is more than n which is simply sigma e by 2 to the n by 2. Another bad event is when the initial state collides with the final state. This again similar to the previous thing previous analysis if the initial state if the final state query comes later then the analysis is then the bound is simply sigma e square by 2 to the n and if it is coming earlier then the bound is n qe by 2 to the n by 2 plus sigma e by 2 to the n by 2. So, these were the cases where only encryption queries were present. Now, what are the bad events using the decryption query? So, the first bad event is simply the initial state that the intermediate state of a decryption query collides with some intermediate state or a final state of a encryption query. More importantly what we are interested in is this block xi p i plus 1 where p i is the first index where the decryption query differs from the encryption query. Of course, the encryption query should have same nonce as the decryption query. So, why this is important because till the point where the two queries will share the same prefix all the values all the xi values will trivially collide. So, we will have we will start looking from the point where the decryption query differs from the encryption query. Again, the adversary can actually fix the upper part, but there is a non-trivial equation on the delta value in the lower part which holds with order 1 over 2 to the n by 2. So, using again using the multi-collision bound we can get the bound as n qe by 2 to the n by 2 plus sigma e by 2 to the n by 2. Another bad event is or and the most trickier bad event is when you have an intermediate state in the decryption query collides with the initial state in the encryption query. Now, in this case the adversary can fix the upper part obviously and there is a non-trivial equation in the delta part in the lower part which holds with order 2 to the a minus n by 2. Now, the number of pairs is 2 to the n by 4 into qv assuming the non-size is 3n by 4 which is true in case of the Heiner submission in NIST. So, because the adversary can fix the upper n by 2 bit part, so out of the 3n by 4 bit of the non-s n by 2 bit part can be fixed freely. The remaining n by 4 bit the adversary has to guess. So, adversary has 2 to the n by 4 many choices for this one. So, the adversary has 2 to the n by 4 choices for this and 2 to the n by 4 choices for this. So, when you combine these things, when you combine this number with the probability for each such selection, the this bound is bad because this bound becomes qv by 2 to the n by 4 but we need at least birthday bound. So, this approach does not provide the desired bound. So, what we do is we consider freshness of successive blocks. So, instead of considering just one such collision, we will consider successive collision. So, what we see what we do is we consider a collision of pi plus 1 and then we also consider the collision of pi plus 2. So, in this case the adversary can again fix the upper part in both the cases but now there is there are 2 non-trivial equations on delta values. So, the system of equation will hold with all the 2 to the minus n probability. Again, using the multi collision bound what we can show is that this probability, the probability of this joint event is bounded by n qv by 2 to the 3 n by 4. So, when we combine all these cases we can we get order of sigma e by 2 to the n by 2 plus n into qe plus qv by 2 to the n by 2. Now, so these were all the bad events. So, in using coefficient edge, we have to now just bound the ratio of the interpolation probabilities and this can be easily bounded to this value qv by 2 to the n plus 2 n sigma v by 2 to the n by 2. So, when we combine the bad and the good analysis, this will give the result using the coefficient edge technique. So, this ends the talk here and I hope you like the paper and stay safe. Thank you.


This research examined the effects of frequency and duty cycle on the magnetic properties of fey-based nanocrystalline alloys when exposed to high repetition frequency pulses. It was found that increasing the frequency or decreasing the duty cycle resulted in narrower local hysteresis loops, indicating better performance under these conditions. Additionally, a finite element model was developed to simulate the magnetic core coupling with an impulse circuit based on the measured magnetic properties. This model accurately reflected the influence of frequency and duty cycle on the magnetic properties of fey-based nanocrystalline alloys. This article was authored by Chonging Zhang, Min Zhang, and Yong Zhenli.


you are listening to the world's top fitness health and entertainment podcast. This is mind pump. It's a global affair. In this episode, we answer fitness and health questions that are asked by listeners and viewers just like you. But the way we open the episode was with an introductory portion. Today's intro was 32 minutes long. This is what we talk about current events. We tell fun stories. We generally have a lot of fun. After that, we answer the question. So I'm going to give you a rundown of today's episode. We open up by talking about the fact that I have to get a new pair of Viori jogger pants. You've messed them real good. I got, I messed them. I got breast milk all over them. Because, you know, I'm trying to help my wife feed the boy and spill them all over. Viori makes amazing athleisure wear clothes with a lifetime guarantee. That's the best part. You guys should return them at any time, get a new pair. They look really good. Justin, didn't you just get something that looks amazing? Yeah, it is winter. And so I was looking at coats and they have this new Atlas jacket. That's amazing. And you can wear it like it's not too hot. You know, it's perfect time to go check that out. Yeah. And Justin looks really, if you're watching on YouTube right now, the handsome one in the group, yeah, he's definitely the handsomest one.  Here's what you do. Go to VioriClothing.com. That's V U O R I clothing.com forward slash Mind Pump.  By the way, it makes a great Christmas gift. Then we talk about black market breast milk. People are buying this stuff to build their muscles. Leave it for the babies, guys. What are you doing? Then we talk about my lying controversy. There's a fan that thinks I lie all the time, apparently. So we talk about that. It's a real issue. Then we talk about dealing with friends and family who have conflicting views. It is a holiday season. So this might be something you want to listen to. We talk about Tesla being included in the S&P 500 for some reason. They also make a tequila. We talk about that. And then Adam tells a very fun story about his male ego and racing his car. Then we got into the questions. Here's the first one. This person wants to know if there is such a thing as non-responders to resistance training. In other words, are there people who just don't build muscle? The next question. What are the benefits of the four press versus a traditional bench press? Third question, what do we think about cluster sets? What are they good for? What are the pros and cons? And the final question, are there any adverse health effects to eating really close to bedtime? By the way, Black Friday sale is here. Biggest sale by far. We do all year long. All maps, workout programs, every single one, even the newer ones are all 65% off with the code BF. No more waiting. BF maps. That's a letter BF and then the word maps. All bundles. This is where we combine multiple maps programs. We already discount them. Add additional 50% off with this code BF bundles. In other words, everything is on tremendous sale. Individual programs, 65% off, code BF maps. All bundles, 50% off, code BF bundles. Find all of them at mapsfitnessproducts.com. By the way, those codes can be reused time and time again. So if you want to buy more than one program for 65% off, keep using the code. Get them all if you want. There is no limit. Hold on to your life. Hold on to the memories. I can't even harmonize with that.  Don't lie. That's better. Do it again. Hold on to the memories. Why do you guys got to laugh like that? Hold on to the memories. Come on. Really? Come on. Is it that bad? I feel like there's dogs barking. My mom would never let me sing in church.  Just listen.   I always sat next to somebody like that. That was a super tone death. Glory to you. When we first met, I don't remember what happened. We did an episode and you started singing. I thought you were doing it on purpose. I was like, oh, that's funny. He's like, oh, he's hella funny. He's making fun of bad people. Oh my God. That's terrible. Dude, I need another. I need a new pair of Viori joggers. What did you do? Breast milk all over the show. Bro, every time you're busting out with your thickness. No, no, no. The jogger stretch. I wonder if they cover that in their lifetime warranty. I got breast milk all over my pants. Do you know how frustrating it is to spill breast milk? That's gold. It is gold. Oh, my dude. Did you spill it? Was it wonderful?  But Jessica, so this, she was so mad. Did she pumped and got like a decent little amount or whatever. She's tired, right? Obviously tired.  I'm like, where did she spill breast milk? That one time that happened at Katrina, and it was the exact same. She was, I think she was like transferring it into something. And it like slipped out of her hand, went all over the floor. And that same thing, I don't think I've ever heard so much profanity from Katrina ever. Yeah.  She's pumping after to encourage more production. Okay. Yeah. Once, I mean, once she gets to the point where she's starting to pump.  It's mesmerizing. It pulls the whole thing. I can't help but think YouTube berverts right away. I wanted to borrow it. Just let me, let me borrow it for a fifth. No, no, no. That's for my kids, dude. That's for my kids. It's disgusting. But, but breast milk apparently has got anabolic properties. Well, it reminds me of that. I told Jessica show that they were covering that and this guy was ordering it online from a breast milk bank, but they, it wasn't the bank, it was from an individual because they don't do that. Like they won't, because it's so like necessary and valuable for mothers that don't have milk. Yeah.  So they flash pasteurize it to make sure it's safe. Well, there's a lot of people who want breast milk and they don't want it pasteurized because they want it natural to have it's natural back to, but then you're buying like breast milk on the black market. It's a human, you know, that's a human fluid. You don't really know. Yeah. How you're going to receive it and all that. Yeah. There's this total jabroni, dude.  Did you watch that show? Didn't you watch? Yeah. Yeah. They did the whole thing. And what was the, so I, one of the doctors, If you're going to go that far, go buy steroids. Well, yeah, dude, what are you doing? They, didn't they test like a, I could have sworn, and of course the documentary. So it could be a little biased, but I do think a doctor came on and they said that they tested all this, you know, black market breast.  I want to say like 50% of it was like no bueno, right? Yeah.  Like they'll cut it. They'll cut it with like cows milk or soy protein or it had like bad bacteria in it or went bad. Yeah. Yeah. Imagine giving that to your baby. I know. Oh, no. Yeah. It's these knucklehead body boats. Listen, with the holidays, right? So we're here. It's day after Thanksgiving. I'm in the, the thankful mood. And I want to, I want to thank all of our drama free listeners. Oh yeah. Which is 99.999% of all. Yes. But every once in a while, we get one of you mother effers that are just not this way. And I, what's wrong with you? So I got this lady, dude, the other day. This is like a few days back.  I get it. She comes in the DM and she is, and I don't even remember what the post or what I said. It was obviously in the height of this, this political climate. Just, this is, it's brought out. Oh, it was this, it was the stripper political thing. I don't even remember. That was a joke. I don't know. It's something I said first. Yeah. So something I did. It was a total joke.  And every once in a while, when I'm in a mood, I'll fire back. And so I'm firing back with this lady back and forth.  So I stopped the conversation. I didn't even respond to like the last ones because we were just getting nowhere. Like we just did not see that item stuff. And she was making some accusations about us and our company and who we are that she doesn't, she was completely wrong. So I'm like, I'm not gonna, I don't feel the need to defend myself. So I moved along from it. So the next day, I get into work and I'm waiting for Sal to get to work and I'm going through his Instagram catching up on his funny memes and stories. He follows me. I do. Every once in a while I follow and pay attention. And so you had done a post, you did a post, your last post at this time that you had did, you were telling people that you were moving over to Parler. Not that I was leaving Instagram. No, no, that you're just moving some of your content over Parler because it's been censored. And you wrote a long old post explaining why and thought it was a good post.  And she's firing with you making racist, sexist things about our business, trying to say that we were all white males. Our audience is all white males and this is an all white male business company. Not knowing that, first of all, you have Doug, Adam, Justin and me.  Adam and I, not really. But we have like 90% of the rest of our staff is female or minority. Yeah. So she knows nothing of us. Not that we pick them out for that, by the way.  They're good employees, they're hired. Right. So I see that and I'm like, oh my god, I'm a little annoyed by it. Then, okay, the next day, I totally forgot to say anything to Sal and say anything to him. Then the next day, in the morning, I'm brushing my teeth. My sister's messaging back up, my sister runs customer service side of the business. And she tells me, she's like, oh my god, I'm in the middle of responding to a couple of messages about Sal.  And I say the lady's name.  And I'm like, are you kidding me? This lady is now moved over to customer service and my sister's now dealing with it. And then I get to work. And so I tell the guys, I'm like, Sal, guess what? I was like, and I tell him, I saw the lady on your Instagram. Then I talked to Cassie on customer service. She said she's talking, dealing with this lady.  Dude, in the private forum, she does this whole post about how it was targeting me. She was targeting you, blasting you in her own forum. About how I lie all the time. She does like a blanket stain.  So I'm like, oh, well, I can't wait to see what people say in the forum.  That did not go as planned. She had a wild hair. Really, just lots of venom. She got, by the way, she knows Doug. I guess she was friends with him back in the day. Good job, Doug. Way to pick your friends, Doug. All Doug's friends are crazy. But no, she's getting hammered by people in the forum because they're like, what are you talking about? You know, what you're saying isn't true, whatever. And so everybody's like, give us an example. Give us an example of the time that you said Sal lies all the time. You're making a lot of accusations. We just want to be clear. Yeah. Where are the times he lies? So finally, after a hundred people pressed her, she picked out the time. Do you remember when we were watching the video, the whale that almost swallowed the kayaker, the worst example where I wanted to defend her? I was like, yeah, that's right. He lied about that. I was so wrong.  It's a baleen whale. I said it on the podcast talking about. Yeah, he lied because killer whales and this kind of whale. I'm like, no, that's a baleen whale. But anyway, I can find it. And then there was another thing she said was, do you remember I brought up that article about San Diego, how the judge ruled that the strip clubs remain open down there, but the churches are still closed. So I said, that was crazy. She's like, he lied about strip clubs being open and churches being closed. I said, no, it's not a lie, dude. So she totally has no idea. I think she just pissed off literally an article. Yeah. That was the best two examples of Sal life. The whales and stripper clubs. You're going to go there like this health and fitness podcast.  I'm not a whale expert. You should stop.   Push somebody out. I know I was at her DM's like firing it up like, yeah, he lies all the time to me. I can't get him to stop. It's a good time. You just go with it. That's what I think is the best is people that, and Justin got one the other day too, about me, about talking too much. And I'm like, wait, wait, hold on.  Well, they were just saying that like, how do you feel about like, does Adam realize he talks about himself all the time or something like that? I'm just like, I tried to turn it into like, well, Adam needs to talk to Adam about that. That was a private text between you and I. You're the one who did that. I should have been aware it was Salami Stabone or Alias. That's hilarious. My favorite is when people complained to me about you guys. What do you think I'm going to do? I love that.  You know what that's the same? I'm going to tell them right away. Like we're pals? No, you're right. You know what that's the same?  You have this little inside joke. I'm going to tell them everything. That cracks me up. Oh man. Yeah. No, people are funny on the internet. They're really, they're really pretty annoying. I get some, I get some pretty interesting comments. The worst are on YouTube. I don't even read those anymore. No, because it's always about how buffed I'm not. Yeah. You know what I'm saying? Well, I think people are just angry. I think this year too, this year has just brought it out. I mean, everybody that I've talked to is just like, never once have I, have I felt at least in my 39 years, have I felt like we have drawn a line in the sand about like, who saw you?  It's never been so divisive ever, I think. No, it's just, it's hilarious to me that you think that like whatever you're reading or listening to is 100% fact. Like, you got to check yourself because like, like any, anything that you're consuming has a bias. So you have to admit that right away. That's why I'm not like, I don't, I'm really uncertain at the end of the day, but I tend to believe and be swayed in this direction. That's where I'm at. But I know that it's based off of logic and common sense. I'm going to lead with that. Yeah. And you also have to own a few different things. Like if you're willing to throw away friendships, relationships, because of politics or opinions on different things, your priorities are in the wrong place. They totally are. Look, I'll use an example that has nothing to do with those two, with politics or all that stuff. I'll talk about the field that I am most passionate in, that I've worked in the longest, which is health and fitness.  These are people in my family.  Or am I going to allow them to live their lives? It's their journey and cherish what I can foster with them. You know what I used to do when I first got into fitness? When I first became a trainer, I would take stuff out of my parents' cabinets. Like, ah, you guys shouldn't be. And it was like straining our relationship where they were like hiding food for me. And I'm like, that's not good. That's not good at all. It ruins the relationship between us.  That's their life to live. I have to accept that if I want to have this relationship with this person. And it's like that with all this stuff. Yeah, it's like understanding where they're coming from, allow people to have different opinions and move on with what you're doing. You know, like just focus on whatever is making your life better and acknowledge that other people have other ideas. Now, did you guys have any rules set for this Thanksgiving? Did like so, I mean, because it's so heightened right now, like, did you guys set any rules with family ahead of time? Like, listen, this Thanksgiving word, it's about a family. It's about us. It's not about politics.  It's heavy. Did you guys set rules like that? Are you just going to roll roll the dice? We're isolated right now. So it because we have the baby and the, you know, everything's, you know, the way it is. So just Jessica, me and the baby. But normally with my family, at some point, topics are going to come up that are controversial. One, I'll tell, I'll say this about my family. I love so much. My family values the tightness that we have so much that we could argue and fight and whatever. And it's never a question that we're, we're still family. And at the end of the day, we're going to hug each other, say goodbye, and it's not going to be that big of a deal. So topics in my family do come up, and we do get into these big, whatever. And at some point, all of us realize like whatever, and we just stopped the conversation. So we don't ever really set rules like that, you know, with our gathering. What about you, Justin? Yeah. So it's sort of an unwritten rule, but now that we've gotten enough scuffles about like politics or like other ideas about like, you know, COVID or whatever, like all these things going on in the world, we've kind of come to understand that, okay, we're just going to like keep all of that out of here.  It's going to ruin the, the vibe and the environment. Because it's you and your brother that are at odds, right with it, right?  Yeah. And the thing is, like we, again, there's, there's differences of ideas and perspectives, but I mean, we're not that far off. It's just a matter of like, there's, there's a few things that are very divisive, you know, that we're going to bring up and, you know, and then my, my dad and him were a little bit more at odds with it and we would jab at each other more. Like I wouldn't jab. We'd have good conversations. Like we'd have really like intense conversations, but then it would like sort of let the air out of, of the awkwardness of it, you know what I mean? Versus where it was more, you know, an unhealthy environment, the way that they're both kind of like chipping at each other. So I actually step in when they start doing that and I make fun of both of them. And that's my move. And then it diffuses it. What about your family? Um, you know what? They're, they're, they're not very political, dude. It's actually been, it's, it's more my friends, right? So there's my closest friend. Yeah, you guys are so close, right? Yeah, it's actually kind of cool. Like I, I've been really, I mean, we're, we're very different. Like this, this year for sure.  So, um, you know, I've known, known these two guys forever and it wasn't until this year did it, like you really realize like, wow, how different we really are. Like we, there's a lot of stuff that came up this year that we just don't agree with at all. But what's great is that we are so close that we can get into this like really heated like thread back and forth. And what I like about it though, is that, you know, I have a lot of, my buddy who I have the most opposing views to is a, you know, high school principal. He's got his master's degree from up north, really, really smart guy. I like to actually battle with him because I, I'm very open minded to have my mind changed. So even though I'm arguing with somebody, I'm not in, I'm not digging my heels in of like, you can never change my mind. Like come at me with what you're, you're best compelling facts. Yeah, exactly. Let me hear your best argument for why you think this is good or bad.  And at the end of it, we always end up being like, okay, how are the kids doing? And we transition out of that. And then after that, it's like kind of light hearted jabs, you know, that's when it's fun. Yeah, yeah. You know what I'm saying?   And so we, we go back. That's always fun. Yeah, we have, we are, we're playful about it. And it's not like this angry, we don't want to see each other, don't talk to each other. And I, because he's intelligent, I really enjoy that we have opposing views because I feel like either one, he does change my mind about things or just strengthens my argument on my point because I have to defend myself. And so I like it. I enjoy it. And, and that I think is healthy and okay. And then you have an example, like my sister was sharing me, sharing with me, I was telling her this exact same story. And her best friend, and her are completely at odds with this stuff, and they go all the way back to childhood. And she goes, the difference is though, she's not read on any of it. So she's like, she'll, she'll be, and she's loud about it. She'll be loud about something. And then my sister will challenge her. And then she has no response, except for getting angry about it.  But if you're going to be this loud about it, don't you think you need to at least read up on what you're talking about? Because I've read what you're talking about. And let me tell you how it really is. And then she doesn't know what to say. And it's like, you know, that's where it can get annoying, is if you have somebody who's so passionate at one side or the other, but then has nothing to support it with. Tell me what to be angry about. You know, like, that's just the sentiment. I see this all the time. It's frustrating. Yeah, you know, they do that. So Arthur Brooks, he's got this great podcast, the art of happiness, I think it's called. Did you just do a show with him? I did. It's, it'll be airing like a week or two. He had me on his show. Yeah, I love the guy.  Like the guy speaks at the White House and meets with all these amazing people.  Everybody thinks they're annoying. Even people who like to talk about politics don't like other people who like to talk about politics. So as I'm listening to it, I'm like, I'm feeling targeted. Yeah, I texted him afterwards. I'm like, did you make this episode for me?  It's so much like the sports for nerds analogy that I've given about it. It just, it's, if you're not the, because I feel like you're, you're typically one or the other. Like if you're not that guy who's heavy into politics, then you're the dad who's like heavy into sports and then you defend your team at all costs and why they're better.  Mike Matthews love going back and forth with him on the stuff we disagree on because he can take it and so can I. So we'll hammer each other and he's really intelligent. He's a very smart guy. Connor is a great guy too. Connor, he's got a podcast also. I've been on a few times and he, him and I will disagree on, on market economics. So he's like super, he likes much more regulation and much more free market. And so we'll go back and forth and him and I were talking recently and so we, we mess with each other. Just give an example of the stuff that we'll do. We were talking about like natural ways to raise testosterone. And so you could also have a more of a free market approach because that'll raise your testosterone. So we just mess with each other about stuff and it's fun. It's fun to do that. But otherwise it's, you know, it can be pretty damn annoying. Anyway, I want to talk to you guys about another study that came out recently. It was in science daily on protein intake. So this study has confirmed what a lot of people have been talking about for a while, which is that protein, a high protein diet increases energy expenditure. So, so let's say you eat a 2000 calorie diet that is low on protein versus a 2000 calorie diet that is high in protein. Okay. Yeah. The high protein diet will result just because it's got higher protein will result in higher energy expenditure, increased fat oxidation and more and you're higher, more of a negative fat balance. So in other words, this all calories are not created equal in the sense because protein calories encourage calorie burning, whereas others don't. Is that because of the thermogenic effect on it and the digestive process, just because it's more work for the body to like convert it? Yes. So it's got a higher thermogenic effect. It increases energy expenditure. And then, of course, on top of it, you have the satiety effects. When people increase their protein intake, they naturally tend to want to eat less also, which I thought was pretty interesting. But this is pretty, pretty cool, right? Just have people eat more protein. Yeah. And see what I mean, this is a strategy I deal with clients towards the end of my career. I started just, this would be the one step. Just follow that. Just take your protein. No, no, we just talked about that way to do that. See what happens. Did you guys see Tesla getting released to where it'll be? Is it S&P? Right, 500 worry. Like if investors, is that right, Doug? S&P. Yeah. So that's gonna be in the S&P 500 now. Yeah. So I got, dude, there's people that Tesla's weird. There's people that believe that it's gonna go 3x from where it's. How? They think, don't they think he's gonna be like one of the top three, like, in terms of like Bezos and all that of richest people in the world soon? But how though? It doesn't make any sense. It's not like it's this, it's like a quarter of the fraction of a size of like General Motors.  I don't think so. Well, they're making batteries is another move now, right? Yeah. That's another initiative. And then also remember the tech, I mean, it's not, it's like a total tech company. It's like a startup. And so think of the marketing. We talked about this, what they were starting to put into cars already, which was this ability to be able to track everything that you're doing. No car will do that better than Tesla, by the way. It's a driving computer right now. Yeah, the analytics, yeah. They'll be able to sell it. So think of how valuable it's going to be to like be able to track everybody's, every move they make, where they drive, what stops they make, where they fill up on gas, what grocery stores they park in, humans of the new commodity. My conspiracy theory cackles are shaking.  It's not a GM. True. You know what I'm saying? And bro, it's five, right now, as of this podcast, like $560 a share. People think 3x, dude. That's crazy. So like a 15, what's going to be like Amazon? It definitely wasn't because they just released their own tequila, you know, can't be it. Yeah. Tesla has like a tequila. I saw lightning bolts. I saw Brandon actually got it. Yeah. Really? I'd be interested to see how it tastes, but I'm sure it's good. Dude, Elon is, he's so cool in the sense that everything he makes is like people want just cause it's him. You know what I mean? And he's, and he does stuff that's so smart from a marketing perspective. Like didn't he make the Tesla much? I don't know what model was. Didn't he change the price to $69,420. So $69,420. No. Yes he did. I did not know that. You didn't know that? That's got to be a myth. Look that up, Doug. Look it up. Look, no way. Yes. He did it on purpose and he did it. He did it as a joke.  Really? Yes. A little Easter egg for you to pass them though. Yeah. I mean, he had those like all those software updates where you can get them to dance and like the cars to spin around and yeah, exactly. Mode like he does. Really? Yes, dude. $69,420. Get out. I want to see this, Doug. Okay. Look it up, Doug. Where did you hear that? I never heard you say that before. I read it. Somebody posted it. $69,420. That's funny. Am I such a kid? I'm not tripping, Doug. Come on.   No, watch this. You're giving this lady fuel. No, no, no, no, no. I'm going to look at her right now. Bro, don't get caught. Give me some whale stats. Yeah, don't get caught in another lie, dude. Right, right. Elon tweets the model S will be priced at $69,420. When was this? And it says here, this is in TechCrunch because he's a child. Exactly. And look what he says in his tweet. This is, yeah, see, there it is. What does it say, Doug? I can't read from here. The gauntlet has been thrown down. The prophecy will be fulfilled. Model S price changes to $69,420 tonight. Yep. That was his tweet. Oh, that's just one month ago. So this is somewhat recent.  I did not.  I like him, bro. I do. Let me ask you a question. Do you think Tesla would be worth $580 a share if it wasn't Elon? No. Well, I think today, we've talked about this before. We're in a different time where you want to know who's running the company. So you know more about these companies. Yes. I mean, what else? He's still into the bore. Like he boring holes underneath, trying to create a whole other way to travel to his factory plant. Hyperloop. Yeah. And then he's also doing SpaceX on top of that. And then what was the other thing that he was doing? There was one more thing. Neural link. Neural link. Yeah. Exactly.   I don't think it is connected. No, no, no. It'll be different. Yeah. I know it's funny about this.  You're going to give me a vaccine or whatever. Hell no, you could track me. No way. And then Elon's like, we're going to go. I'm going to put a chip in your head. We're going to put computers in your brain. Oh cool. I'll sign up for that. Yeah. He's cool though. That's what it is. 69 for 20. Yeah. That's exactly what it is. Elon. Elon. You know, he's like. He's Tony Stark, dude. Did you see the JP Sears and his buddy that he's had, the comedian he has all the time on it right now. And they did the one. And he said the guy said he did a floppy disk in his back. Right where the tramp's name goes, I just put a floppy disk. That's hilarious. Dude, the content that they've been putting out lately, bro, has got me real. Hey, speaking of cars, you were going to tell a story about you racing. Oh God, you're going to sell me out like that, dude. I don't know if I was going to share that story. This is Adam's cool guy's story. Come on. No. Okay. So Sal sent a text over the other day that was the expensive car thing. Do you remember what you sent over? Oh, this investor said you should not spend more than, what was it, 10% of your gross income. Yeah. Something like that, right? So if you make 500 grand and buy a $50,000 car, is the most expensive car you should buy? Right, right. So Adam's like, you threw that to sashimi. No, no, he did. He sent that the morning after I raced the rover, right? So that's Katrina's car, right? That was a Christmas gift like two years ago. And the average person would be like, why? It's a waste of money to blah, blah, blah, blah, blah. But here's the thing, if you didn't have that, you wouldn't have been able to experience this moment that I got to experience that was worth the sticker price in itself. But so I'm driving to pick my sister up from the airport and it's like, I don't know, nine, it's really late at night. So there's hardly any cars on the road, okay? So let's just say that. And I am coming out of my neighborhood. I'm heading down the expressway and I'm two lights from getting on the freeway. And it's late at night. I'm like pajamas and beanie. And I think I'm listening to country music.  And it's like a nice night. So the windows are down a little bit. And I'm probably listening to my music a little bit louder than normal and enjoying my me time, right? And I love driving this car. I mean, the Range Rover is one of my favorite cars that I've ever owned that I love to drive. This thing just handles amazing and it gets on it. And so up rolls this young guy. He's probably in his early 30s, maybe in late 20s. And he's driving a BMW 7 series. You got to show him what time it is? No, I didn't. That was revved up. And I'm not really fully paying attention. I see him in the corner of my eye. I'm actually still into my music. Never raised the older guy in a car. I learned that as a young man. So I'm like, I'm actually just looking at the stop light. And I think that it's my turn to go. So I start to inch forward. So he must have thought that was me like creeping on him. Right. Creeping on him to edge up on the lighter with that. So when the light goes green, he just gets on it, dude. And the 7 series is either a V8 twin-turbo. Isn't that a 400-something horsepower? The big 7 series BMWs are quick. Look at what it is, Doug. I think it's a V8 twin-turbo. I think is what is in that. It's a fast car, right? So I shopped for one of those a while back and really liked that model. So he pulls up. Young guy, he's listening to rap music loud. And you could tell he's like... Rap versus country. Yeah, oh my gosh. Just to line the sand. So he gets on it. And I'm like, oh, this is perfect timing for it.  And I normally drive the truck or the little Mercedes around most times. The V8. It's a V8, but I think it's a twin-turbo for the X7 one or whatever it is. Right? Not the X7. Excuse me, the 7 series. What is it, Doug? I don't know. Let me look. Okay. Sorry. Sorry. I thought you had it already. They're a V8-powered 750i. It's just a 4.4. You try to make it fast. All wheel drive. No, no, no. So anyway, so he takes off, right? Yeah. He gets on it. And so he's got a good, like, I don't know, few hundred feet head start before I even realize that, oh, we're going to get on this, right? And so I freaking, I dropped the thing over to sport mode and just step on that rover. And you see, and he's not letting up at all. And it only takes, I don't know, a few hundred yards. And I'm, I catch up to him and blow past him. And then up is the next light before we get on the freeway. And so, yeah, so we lock up and he's like, you could tell he's a young guy.  Yeah, what was that, dude? It was so broke. He was like, he was looking at me like, holy shit, like, that thing's that, right? And so we go to get the car seat in the back. Yeah, yeah, car seats on the back and everything. So they're late at night. He puts sunglasses on. We get on that on-ramp, dude. And so we, now it's fair, right? Because now we know it's on because we both were racing right here and it's, you know, no one's on the freeway.   So within a quarter mile, that car is over 100 miles an hour. So, and he doesn't even come close and you just see me pulling away till I'm about 135. I look down at it and I'm just smoking in that car.   Yeah, came worth it, dude. Worth it, worth it, worth the sticker price 100%. Came home and made love to my wife. Give me your baby steak. You're gonna get five minutes to love him. But I won my champion. That was literally that late night. It was like 10 o'clock or whatever time it was. And then first thing in the morning, I wake up and I get that text message from Sal.  You don't know me yet. You'll never know what it's like to feel that feeling right there. I know exactly what that, that's the male ego. I have it, it's very alive in me.  It rubs off on you. Remember that time we were in the parking lot? I know. I'm gonna get somebody DMing me about how irresponsible that was. Super. Get out of here. Dude, we were in a parking lot going to be in a podcast. We were in a rental car. We were in a rental car. And it's just like, I don't know what happened. Okay, let's just start driving over. On the biggest child.  It wasn't, all of us were down for that. Yeah, come on, man. I'm not kidding though. I really had this adrenaline rush from it that I can't recall the last time that I had my heart racing like that and pumping and goosebumps. All of it was like, oh, oh. See, that's my dad. My dad's always, he's always been like that. Like if I had my friends over, my dad would come start hanging out with us. And at some point it would turn into a pissing contest. And my dad would beat everybody, you know? And I was always like, God, man. Stop, he would take us outside, be like, can you lift the shovel by the end? Put a brick on the end, see if you could lift it. Nobody could do it. And they'd be like, well, you're dead. Like, come on, dad, leave us alive. I just remember being eight.  And so, yeah, any chance I could get to race anybody. I was excited. And heaven forbid you pull up next to an older guy that was in a sporty car that would be willing to race. You get so excited as a young guy. See, for me, it was always the drag racing part. It's that initial off the line kind of a feeling, that rush was everything for me. So that's why I got the muscle car, the muscle truck where it was all torque.  It just passed me. Dude, you know, cars are fast nowadays. Like, because when we were kids, it's 0 to 60 in under six seconds for a normal car. It was considered pretty quick. Now, I'm not even exaggerating. You buy a minivan, they got some of them are almost that fast. You know what I'm saying?  He's trying to make a case for a minivan. I didn't get one. I'm on to you, bro. Yeah, he's playing. He's playing. How long you can plug in your electric guitar? He's been planning seeds for the last year and a half, dude. So when he rolls up to work one day, we'll be like, oh, I guess it's kind of cool.  I already got the suburban anyway. I don't even care. But they make them hella fast. The cars back in the days were not nearly as, although there were some fast ones. You guys know how fast, remember the Lamborghini Kuntak? That was like one of my favorites back in the day. You remember that? Yeah. That was the car. That's still a fast car. I think it's 450 horsepower from back then. Range was 550, dude. That thing just straight moves. Yeah, yeah. It's pretty damn fast. First question is from Josh Kor. Is there such thing as non-responders to resistance training? Have you ever come across them before? I wouldn't say non-responders. Josh Kor. I think if your body doesn't have the ability to adapt to stress, you're probably in a really, really bad position. Everybody's body. I mean, there's an exception to every role, right? Not a non-responder. Like that would mean no response. Have you ever trained someone where they've never built muscle? No.  Degenerative. They could be a degenerate also, you know what I'm saying? There's probably someone out there that has a degenerate also, right, that affected his personality. Hey, that's what capability muscle. You have 15 beers this morning, that's all right. There's always going to be that person, right? There's somebody out there that just can't. But I mean, everybody that I've trained, that's not the reason. There's normally other reasons why that person is. And they, and we all, I mean, I remember thinking that I was this guy, right? I mean, I'm sure you did too. I'm sure all of us went through a phase. Mr. Pro, physique and better at some point, right? Yeah, I believed at one point that, you know, I wasn't going to build muscle or couldn't build muscle or was a non-responder or a hard gainer, right? Those all kind of, they felt that way. But more often than not, it's something related to your program or nutrition. I mean, it's almost always one or the other or more likely both if you feel like you just don't respond. Lack of sleep, that would be the other one. I've actually trained people who just, they did good diet, good training, couldn't figure out why they couldn't build muscle.  Let's get some sleep and see what happens. Yeah, usually people who think they're non-responders, it's because they're doing something wrong.  Proper workout programming makes such a tremendous difference in terms of how much muscle you build. Now there is a spectrum, there's definitely a spectrum and the spectrum is this, right? On the left of the spectrum is people who just, they build muscle very slowly and it's very challenging for them to build muscle, extremely challenging. On the right are the genetic freaks, the people who build muscle like it's their job. They just, they look at exercise and they build. Yeah, just those are your professional bodybuilders, typically your high level athletes, like we all maybe have met people like this in our lives or it's just insane how they build muscle. Most people are nowhere near the left or the right. Most people are somewhere in the middle. I'd say like 85% of us are more in the middle and maybe 1% is at the very, very ends. So the very middle, we all build some muscle, we all get stronger, we all burn some body fat, but if we don't do the right programming, we don't eat right, it's not gonna happen nearly as fast. So the non-responder argument when I hear people say, I'm a non-responder. I look at their workout, I look at their diet, they're asleep. You've just been doing the same thing too long, for the most part. Most of these I've run into, it's like they're spinning their wheels and they keep applying the same programming, the same nutrition and they're thinking that they gotta do a more disciplined job and they gotta intensify it a bit somehow, but they haven't really branched out of that playbook that they've had forever. And so to a lot of times to, you gotta like provide a new stimulus for your body to react to and that takes some work. So you do have to be able to have some knowledge or have some direction and good programming that'll take you in a different position. I find this really common with under-eaters, like people that just grossly under, this was me, until I started tracking my food and calories and then started to wear things like the, back then it was the body bug today, they have the Fitbit and Apple Watch, to get an idea of like, what is my body burn?  And until I did that, I didn't realize how grossly under-consuming I was. I mean, I was just an active kid. I played sports. I loved to move around. Fast metabolism. Fast, yeah, fast metabolism. And I trained hard when I did lift. And I just, and I thought I was eating good because I was eating protein and I was eating the, and drinking the protein shakes and eating the bars. But it still didn't matter. It was adding up to like 2,200 calories, 2,500 calories. Maybe a high one, 3,000 calories. That would be a high day. When my lowest burning day was 4,000, you know, 4,500, 5,000 calories because I was so active. And when you were under-consuming that much for how much you move and burn, it's really hard for the body to adapt and build muscle. You're just not giving it the building box. You may be sitting in the right signal. So maybe you are following anabolic and you're like, hey, I'm following one of these great programs and I'm still not seeing more muscle build. The next place that would really look is nutrition because I think that's the next common place that people are just under-reporting. Yeah, that happened to me as a kid.   And I remember when I first became a trainer, I started to learn about tracking and I'd be like, okay, let's see. I'm 100 and at the time, I think when I first started as a trainer, I was 185 pounds and I was like, okay, I need to eat 185 grams of protein a day. Let's see what that looks like. And I would add up my sandwiches, you know, and they'd be like 15 grams. Like, oh yeah, I need to definitely change the amount of food that I eat in the calories and the protein that I eat in order to hit those targets. So that's a big one, but the bigger one that I see with more people really is their training. You know, I'll have people come to me and say, can't develop my butt, can't build my arms. I'm not getting stronger. What's going on? I look at the routine and it's usually some kind of a body part split, maybe too much high volume or maybe they're going to failure too often or they're doing lots of machines. Hit training. Yeah, not the right, exactly. Not the right kind of workout at all. And that's exactly why I designed the original MAPS program, which is MAPS anabolic. I literally designed it specifically for people who have trouble building muscle, follow that program. It's good workout programming. It builds muscle on most people. It speeds up the metabolism on most people. And here's the thing, non-responders for fat loss in my experience tend to be similar to the non-responders to building muscle. Both of them have trouble positively affecting the adaptation process. And it usually has to do with diet, training or sleep. Next question is from Thor Davee. What are the benefits of the floor press versus the traditional bench press press for those working out at home? You guys ever train the floor press consistently? Can you work out? I have, not consistently. So I did it for a little while when I was trying to get to a 400 pound bench press. I never got there. I got up to I think 365 or something like that. But it did increase my bench press. It did get me to add another, I think it was like 10 or 15, which is a big number when you're reaching your limit with the bench press. And the benefits that I saw from the bench press, from the floor press were this. It negates the leg drive. So it's all upper body pressing. Right, isolates it. Yeah, people don't realize that when you do a bench press, when you're maximizing your strength, there's a lot of leg drive that's involved. It's just activating those legs. When you're on the floor, you can't. If you do, you end up lifting your hips off the floor. So it's all upper body. It also forces you to pause at the bottom and focus on lockout. Lockout is the top of a bench press. And for strength athletes, the floor presses are super popular with power lifters. Super, it's a staple exercise for power lifters, specifically to train that lockout portion of the bench press where a lot of these guys will miss a top lift because they can't get that last two inches of their. Yeah, and I think that's probably why I didn't stick with it in my program quite as much. The lockout for me was never really the issue. It was mainly at the bottom portion of the lift that I struggled the most. But this is definitely, one of those I see and power lifters do a great job of this, of taking components of that entire lift and breaking it apart. And so this definitely works specifically on that lockout portion and stabilizing and digging your way out of that position once you stall. So I think this question is coming from somebody who isn't necessarily doing it because they're trying to find better benefits, but maybe because they have to, because they don't have a bench. Right, they're doing a home workout and they're doing floor presses. So your limiting range of motion is going to be my critique. So it is. And so I don't see a lot of value for the floor press for most people, unless it's like a sticking point, a power lifter, and it's a very specific reason why you're doing this exercise. I don't see a lot of benefit into intentionally incorporating it for most people. And if you're asking this question because you don't have a bench, and so of course you, okay, you get on the floor and you press, and so you're limited because of that, then, and I've had this before, where clients are in a hotel room or they don't have that and they're like, what do we do? So what I do with them is actually like a floor press, but then right before or right after. So you can do a pre-exhaust or you can do it after you do the floor press. I actually flip the dumbbells on their heads and actually have them do really deep push-ups to offset it, right? So I take them through that full range of motion because I wouldn't want them to train off the floor all the time and shorten that range of motion up. I would prefer that they go really deep and through full range of motion. So one of the best ways to do that for a push-up is to elevate your hands so you can go even deeper on the push-up. So I would do those back-to-back. Yeah, now, yeah, I'd say, I agree. I'd say the most carryover is to increase your bench press. Here's something else you want to keep in mind. I've heard people say, oh, it's safer on the shoulders. Not necessarily because you're on the floor and it's a big, hard, wide floor or whatever. I have found it in myself to sometimes limit my scapular movement or mobility because I'm on the floor because I'm on a bench. My shoulders are a little wider than the bench so my scapula can fall together a little bit. So pay attention to that. If you do this, you still want to have your shoulders pinned down and back on the floor. Otherwise you end up pressing with this rounded shoulder and that can cause problems. If I had the option, if this was my client and you were asking this question too, I would actually have you get, maybe the bench is really expensive. I'd have you get a foam roll and actually have you put the foam roll down your spine. Or a half foam roll. Yeah, yeah, and bench off of that. Bench off the foam roll because that addresses your points out because I agree. Laying flat on the ground will flatten out your back and a lot of times promote the forward shoulder because it's really tough to retract and squeeze in that position on the floor. So I would like to see that client on a foam roll over the floor. Next question is from Enjoy Five. What are your thoughts and opinions on cluster sets? How are they best utilized? How are they best programmed? What exercises do they work well with? Who was it that we had on here? Was it John Meadows or was it Scott Stevenson? I think it was John Meadows. Was it John Meadows? No, I think it was Cluster Sets. It was one of those two. I think it was Stevenson. Yeah, it was either Stevenson or... And I had to be honest that before that, I hadn't really incorporated them that much. And I went on a kick after we had them on the show. This was like a year or two ago. And I really enjoyed incorporating them into my routine.  Techniques is a better word. Techniques like this is that we do it and you're like, just like me. I was like, oh, wow, I got a nice response from it. Notice a little bit of gains in my... I was using it for my arms, like bicep curls. I think that was the example he used. I thought, oh, you know, it's arm day tomorrow. I'm going to do that. And I really liked it. And I did it for a few weeks and saw great results from it. Yeah, I would say that you're... So first off, a cluster set is doing a set to fatigue, pausing for about 10 seconds and then seeing if you could do more. So that's what a cluster set is. I like them for hypertrophy. I like them for the pump, but Adam makes a great point. If you stick to it too long, it stops working. It's a great technique to inject into your routine when you haven't done them in a while, especially if you're in a phase like phase three of MAPS anabolic, for example, is more focused on the pump. I like cluster sets for the pump. They do work strength stamina. So for performance, you build a little bit of strength stamina. I like to program them at the end of a workout, not necessarily at the beginning of the workout. And exercise-wise, they tend to work better for isolation movements than compound movements because there's so much fatigue involved. When you do these with compound movements, your form starts to break down. And then with the compound movement... I would not recommend these for squatting, deadlifting, overhead pressing. These are great for bicep curls, tricep push down, latter rolls. It's an interrupter. I mean, like a drop set or like strip set or one of these similar other techniques that are somewhat similar.  And so I think that there's no harm in incorporating if you've been in the gym, you've done, you know, all the foundational things. And it's something to kind of place in there for a short period of time. I think it does provide a new stimulus. That's good. So what I liked about it, right? So I believe his, and by the way, there's lots of different protocols, right? So depending on who you're talking to, will you get a different like prescription of this is how to do a cluster set, right? Because I'm sure someone will hear this be like, that's not how it's done. It's done like this. I believe the way Stevenson or Meadows, whoever it was that we were talking to, I think the way he did it, and the way I went and emulated afterwards was he does, you pick a weight that you could do eight to 10 reps with, but you stop at four, and you stop at four, and then I think you rest for five seconds in between. Now what you find is that- You end up doing way more, right? Yeah, you end up doing way more. So a weight that you could do like eight to 12 reps, you now, you do them in blocks of four with these little five second rest periods in between. And what you find out you end up doing is instead of doing eight to 12, you end up can do 16 to 20. 20, yeah. Yeah, 16 to 20 for one set. And so that's kind of cool. And that's where the real benefit comes from. I mean, when you talk about volume, you end up increasing the amount of volume on that exercise. It actually, the way I programmed them in is it replaced my bicep workout completely. It wasn't just an exercise. It was just like, okay, if I'm doing bicep, this is all I'm doing for biceps. I literally just did cluster sets for my buys for a good three, four weeks and saw phenomenal results because of the increased volume. Because if I was just doing straight sets and with that type of weight, I would have only been able to do eight to 10 reps for three or four sets where because I was doing it with the cluster sets, I was able to do five or six sets of that same weight and get more reps out. So I ended up increasing the volume of training that I was doing on the arms. That's the real benefit. But as after doing it for three or four weeks, my body then adapts to that and gets pretty used to that weight and that way of training, that by switching it back up again, I get great benefits again too. Next question is from Jamie Self. Are there adverse health effects when eating close to going to bed?  Yeah, there's some documented negative effects from eating too close to bed. So the thing you want to focus on when you're going to sleep is allowing your body's natural circadian rhythm to register that it's time to sleep. Now, for most of human history, this was very easy. We lived outside. The sun would fall. As the sun would kind of come down in the sky, the sky would get a little darker. So now our brain is getting the signal that it's getting darker, time to sleep. We probably did not cook and eat our meals in the dark when our predators were around and we couldn't see them very well when they would smell the food. So we probably ate the food when the sun was still up and then we didn't eat it close to bed.  So it's not just light that affects your circadian rhythm. It's also your internal organ.   Yeah, and you're also horizontal. It's not really good and it'll affect your sleep negatively. So one of the most important things you could do in order to get good sleep is to allow your circadian rhythm to register that it's time for sleep. That means you don't eat anything about a couple of hours before bed. You are in a dark...  Let your brain and body know it's time to sleep instead of doing this. Instead of lights are on, it's bright, I'm eating. Oh, time to go to bed.  It takes like an hour for it to start to register that. I think you can get away with this when you're younger and you're just kind of like... You're not really paying close attention to all these types of things. I went through this process where I really had to now pay more attention because my digestion was something that was getting affected, the types of food I was eating I had to pay attention to, the timing of if I went past a certain amount of time, it was starting to interrupt my sleep because of being horizontal and also having issues with acid reflux. Things like that. Maybe it doesn't really... It doesn't look like it's a big issue when it's not affecting you right now, but it may become an issue later. It's something I would highly suggest you start to consciously move towards that direction because it will help enhance your sleep. It will benefit all these other factors if you start to incorporate these things that are just naturally something to pay attention to. So it depends on who I'm talking to. Because we say that right now. And now I envision the... We're working on our hard gainer stuff. We're doing a lot of content for that. And I think about the kid who's like, Adam, I know I heard on Mind Pump that you guys say that it's not ideal for me to eat a big meal right before I go to bed. And you're trying to get me to build muscle right now and I'm at 2,500 calories and I need to be at 3,500 calories. Should I not eat? Because it's unhealthy. It's still a trade-off, but 100% trade point. So now, and then take another client, hey, Adam, my main goal is to be healthy and longevity. And sure, I want to build a little bit of muscle. Sure, I want to burn a little bit of body fat, but that's my number one priority. I only had so many calories today. It's now 9 o'clock at night. I'm going to go to bed in the next half hour, hour. Should I eat or not eat? Don't eat. It's not a big deal. Eat less calories today. It's not a big deal at all for that person. Especially if you're trying to lose weight then. So if someone's trying to lean out, their calorie target for the day is normally 2,500 and they're at 1,700 calories. So they technically could eat more calories, but now it's already 9.30 at night and they go, Adam, I'm getting ready to go to bed in the next 30 minutes, but I'm only at 1,700 calories.  No, don't eat. You don't need to. So it really depends on who I'm talking to. If your goal is you're trying to gain and you struggle to get the calories in and then you hear us talking about how it isn't ideal to eat before bed, well, it's not. And like Sal said, it's a trade-off. Like it is not the most ideal, but it's also for somebody who is having a hard time getting enough calories, you might find yourself having to do this sometimes. I know I did when I was trying to gain and I was eating 5,000 calories a day, I needed every waking moment of time to eat. As soon as I got up, I needed to start eating and then hopefully I'd be hungry in two hours later, so I'd eat again and then have it every two hours all the way till okay, I'm about to go to bed and I'm eating a peanut butter and jelly sandwich one time right before I go to bed. Same here. It was the same thing. In fact, I used to set my alarm in the middle of the night to wake up to have a shake. Yeah, which is hilarious. You know, I would recommend to this person that make your last meal before bed a shake. It's just easier to digest. It's not going to affect you as negatively. It still is an effect, but it's not like eating a meal of like hard food that you have to really digest. No, that's great advice. In fact, that's so while I was competing and when I talk about numbers like 5,000, which is ridiculous, but it was that I was eating, I would eat dinner around six or 7 p.m. at night and then I'd have this big shake right before bed. Yeah, imagine if you flip that, right?  Right, right. And for that exact reason, because I know that that shake will easily digest in 30 minutes to an hour where food takes more like two hours plus to digest.  I'm getting ready to go to bed in the next half hour. Most of the shake will already be digested before I actually go to sleep. Yeah, now the vast majority of people listening are not dealing with super fast metabolisms where they need to eat tons and tons of calories. So most people listening, you're better off not eating a couple hours before bed. But those, that small percentage of people who was like me when I was a kid, if I didn't have a shake right before bed, I would miss my calorie and protein targets. So for that, there was that trade-off and it was worth it for me. In that case, I agree with you, Adam. Look, Mind Pump is recorded on video as well as audio. So if you like listening to our voices, imagine if you looked at our faces. It's really cool. Come check us out on YouTube, Mind Pump Podcast. You can also find all of us on Instagram, including Doug. You can find Doug at Mind Pump, Doug. Justin at Mind Pump, Justin. You can find me at Mind Pump Sal and Adam at Mind Pump, Adam. Foot through the hole in his hand. And so, you know, he's been playing a lot with that. And that's a good time. Right, so he's grabbing my hand now and he wants me to put my hand through it, right?  And I go, oh, dude. He's just, woo!


Hello there everyone and welcome. This is Melissa Armo with the Stock Swoosh Reviewing the Earning Season Golden Gap course special. It's January. It's earning season It's a great time to trade the market and a great time to trade gaps If you'd like more information, you can email me at Melissa at thestockswoosh.com or call me at 929-3200 Gap So really trading is one of the greatest jobs in the world because you can do it from home You could do it from anywhere in the world You just have to be at your computer if you want to trade gaps to take the trades between 930 and 10 And you also have unlimited income potential Which is a very very attractive thing in a career So if you've never thought about day trading you may want to look into it You can email me or call me if you have any questions And I teach my method on how to do this in a class that I teach usually once a month You'd learn the checklist. It's 26 points how I determine which stock to trade each day with a long or short and I rate the gap and People always say also how much money do you need to trade? You have to open up an account where you can actively day trade stocks at a retail account or prop trading account And you have to have enough money for my class My class is $6,000 and if you want to check out Different brokers that's up to you. You can email me if you'd like referrals But all in all all you have to do is to be able to short stock So as long as you can do that you can utilize my system daily so I get up in the morning and I rate the gap each day and I try to determine which one is the one to focus on because you really only need one Trade a day to make money now. This was Netflix. This was earlier this week again. Good start to the year This was a long it was a bullish gap that gapped up close to your gap up and there you see the move Netflix here closed here gapped up on the one-minute chart We usually try to take the trades on the one minute even though I'm looking at the daily I'm writing on the daily. I'm taking the trade entries on the one minute So the entry for an advanced trader on Netflix was 351 400 shares was a $2,000 risk Beautiful move in this huge move of this of the day 35680 was the exit profit $1,320 so when you're determining your risk to reward You're trying to make the same amount that you're risking So for example, if you're risking 500 you're trying to make 500 if you're risking 2,000 you're trying to make 2,000 Okay, same here in this one for Netflix beginner. You could have taken a hundred shares You could take it a hundred shares of this another trade risk was 500 profit would have been what 580? So I look at the gap every morning that I want to trade I try to focus on one I also focus in the market each morning This is a trader here that actually has been doing the options trades and he's been in the room sitting in Checking things out and sees have been calling the market. I've called the market very accurately The market is challenging to look at but I rate the gaps in the market So 2019 Excuse me.  It's early in the year only first month of the year a couple weeks in the year a couple days into the year You want to get started you want to get going you want to be successful Preparation today really leads to success tomorrow and how can you do it? You would learn from me. I teach my class called the golden gap course. It is a two-day course January classes January 26 and 27th 9 to 5 cost of the class is 59 99 US dollars classes online It could be anywhere in the world and take it and then the trends class is February 25th Okay, so this is a combo class where you would pay for both and save five hundred dollars Two classes for one great price. I'm doing an earnings season offer again to try to help people get going get trading This is a nice gap earlier this week in Lulu If you sign up for each the class for the golden gap class by January Actually, it's January 20th is Sunday Sunday, January 20th Then you would receive the options letter and the trading room free through March 31st 2019 So if you're interested in this you get through the period all of earnings season Okay, so you get the benefit of all of my calls to be in the room for earning season and all of the options calls as well For any season which are pretty big calls I've been making so far this year and you do the class And that's enough of a startup and a ramp up to be in the room for this whole earning season to make money Where you can follow me take the trade calls and and profit So if you'd like more information you can email me at Melissa at the stocks wish calm Again the offer expires Sunday, and it's January 20th not the 19th. It's just so you know have a great day everyone


This paper presents the Interval-Valued-Bipolar-Fuzzy-Prioritized-Waided-DOMBee Averaging Operator, IVBFPWDA, which combines IVBFS and DOMBEE operators and introduces properties such as idempotency, monotonicity, boundedness. The operator is applied to an investment example and compared with aggregation over IVBFS, showing agreement but more advantages of the offered operator for decision-making due to its flexibility and adaptability. This article was authored by Sarah C. L.