Let me tell you 48 hours left two days two days. That's one day and one day.  Yeah, yeah Oh Roscoe Pico Anyway, so Two days left to get free forum access This is how you do it you get on mind pump media comm and you sign up for either the RGB bundle Which is maps and a ballik maps performance and maps aesthetic nine months planned out for you exercise programming Expert exercise programming or you could take it a step further You can include maps prime which teaches you how to prime your workout also has fortification workouts That helps correct muscle imbalances and it has some apps anywhere maps anywhere is the equipment free Maps program a great bridge between programs or a great workout when you don't have access to a gym Those are included in our maps super bundle the Cadillac of bundles either one of them you get forum access for free We're only offering this for two more days. That's it after that it ain't happening again Mind pump media.com.  Well, huh? I was remembering the song that Justin sang at the beginning of the podcast I can't wait for it to air because I was talking to the other day, right? I was like, I'm actually really excited To hear that episode actually this is a great way to get that get the kid to pressure him to release that song Oh, we'll have this all the fans bomb are disappointed.    You know what you don't think is a good kid. He's good kid. He's a great great I've what is it? How can you say that about him? What do you how do you know what I know?  Wow? You don't know that I'm pretty sure he doesn't do that Well, you've only met him for a little I'm pretty sure he doesn't either but I mean just come right out and say some She's I think he's handsome. We can prove that we saw him. He's handsome. He's intelligent. He's a go-getter, right? Yeah, so based on those things Yeah, but he's got a podcast called how to do your 20s and he came here He wanted to interview us and we're like sure we'll be on your podcast because we like people who are trying to grow their business He's a young guy, you know, he's a go-getter. So it's like sure come on up translation I like to hear myself talk. Yeah, exactly. So we got a humble attitude about it, which I really appreciate. So he comes in and That's rare and he shares he shares He's making a product and it's made out of like macadamia macadamia nuts and other stuff It's like a it's like a nut butter and that's what it's called something So I remember the song now by the way, it's delicious by the way, it's delicious.  Yeah, so he just goes right into a commercial. Well, so here's the thing like I had to I was compelled I don't think people realize like when we when we do podcasts. We just go and there's no prep We just roll right. Yeah, he's waiting for like are we gonna start? So right away Justin starts singing a song about this nut butter. Yeah, but it's the most Totally in left field and like his girlfriend was in here and everything. I hope he plays it No, I hope he plays it if you just went for it find this podcast and How to do your 20s and pressure him to release the song poor guy You know, what are you saying? He wants to if he wants it's fine. Maybe we'll get a copy Don't even don't even remember It was something and I was lying and it was better because it was off the cuff and then we just went right into the fun The part I thought was comical was we must have talked for five minutes before we let him introduce his own show Have you ever have people on here There's take over your show. There's such assholes that take over your interview, right? That was literally what was going on that whole time.  I was there was a different there was a different vibe Oh, Ben think about all of our interviews that we've done right. We've done Ben Ben's interviewed us. We Kyle's interviewed us I was interviewed by myself. Yeah, we had Brin and Shapati, you know Yeah, I'm not all the ones that we've done together, right and this that one was a different feel than all of them Yeah, why well why well we don't what I thought was good We dove into some we dove into a little bit of everything like well first of all I don't think we were sober, but number two we were I know you laugh, but it's maybe it's true or maybe it's not maybe It was it's awesome. It was an hour. It was an hour studio That was the second thing and number three We used to get messed up when there was another person like we're not good at sharing. Yeah, each other Yeah, I mean and a problem. Yeah, it is and but now we're really good with our chemistry when there's another person in the mix now So now we're cool. So he came in and we just we just went and it was a good time Yeah, it was we had a great time, but we didn't stop. I mean, I think we might have talked too much Yeah, well, that's what I'm interested to hear that cuz that's what you know, she was she asked that she's like Do you guys talk too much? You know, you get ramble like she was giving that I'm like Katrina and I said, well, we don't ramble I don't think I said Sal does that a lot, but I don't really cut you off because I'm tired of hearing you know That's my job, you know, it's funny I'm aware enough to know that I have a tendency to like I want to do that But I'm not aware enough to know if I do it more than Adam I'm serious. No, that's why I'm here cuz to me it's like I think you might beat me, but I don't know I wonder who's the more who's why I think more of the rambler Justin's probably has the best perspective since he sits across from the room trying to get a word in yeah, that's what I'm saying I mean, I just like to who rambles more Can't do that dude. He's too political He worked with you forever he's gonna pick he's gonna say me because it's not like well back then it would matter like cuz I had Something to do with his paycheck now. I don't have anything to do with this.  Yeah, exactly. Okay.  Same thing with you. Like, you know, it's like a wrench. Yeah, it's like, you know, I can listen You know, sometimes like personal experience and these these stories and you know Like I have stories where I can't even tell the whole damn story, you know, that's my problem But you know Adam is a professional telling stories like I'll tell you what like you got like just an endless supply of stories And so I have to like kind of cut through the fat of it and be like, okay No, this is a great story And so I let you like keep going and going and going so really what you should pay attention to is when I come in Yeah, because that's what tells you if you're rambling Well, I kind of I think I kind of do I think we do I've gotten better about when you do interject of stopping I might be even when I'm in I might I have a train of thought. I'm going somewhere You guys have gotten a lot better that by the way, which is thank you Yeah, I feel like you know what I noticed now because when we have a guest Adam sits right next to me, right?  I'm okay with it years. I'm the guy Well, let's okay back up to when we first got the studio and we're talking about I'm the one sure thought I'm gonna I'm gonna clown on the one on the one who wanted like a his own custom chair my rhinestone mic Like I'm like this is mine.   Oh, well, there's Let's talk about there's like this unwritten rule. Let's talk about Adam gets Thank you. Yeah, there's a behind the the structure is not a mine at this house So I'm like, okay get the master this is there's an unsaid rule that goes on and like when it comes To book and I've been this friend right where we booked trips And I've been with friends that have way more money than me and can book better trips and places for the mean I've been with friends that are the complete opposite of that and none of that matters on who gets the master But what matters is the mother who took mother fucker who took the responsibility to get the place book the place pay for the Place whatever it may be even if it's coming from the same pot, right? So it's coming from our money. So it's not really like I'm paying for it You guys aren't paying for it. Yeah, we evenly pay for it But I did the legwork to make sure that it happened. So if you did that I would automatically submit that right away hundred percent You wouldn't even have to say a word if I knew that I think what a trip was handled and booked and I didn't have to do it I would just assume my role. I believe for the second-best room right away Yeah, where's the second-best room I'm going to it because I know Sal took care of all these arrangements He's getting the back pack on it. You guys don't want me to book the room. Well exactly, right? So yeah, yeah, you're terrible, but it's kind of funny. I love I do love I don't care Nobody cares. Well, no one does we never had that conversation That's one thing I'll say great I'll say this thing right now as big as our egos are we're all cool with someone having a bigger ego at some point You know I'm saying yeah, like it's all good like you what I mean It's not I'm not making a dig like nobody cares You have your you have the master bedroom with the you know the big TV and stuff all the time There's nothing wrong with it.  Yeah, I hate this Leaned in this angle is awful because you have both the arms and you have the mic that close in your So I don't get this.   No, I like sitting here Actually, I think I have the best chair though for real of course you do that I feel like I can look at Justin and then I can look and let's be honest Hey, buddy, I can like where I look is worthy like I can make it look like so if I look over here You're not getting my attention anymore. I'm sorry. Well, I could easily be like nope Yeah, you have a suit this position and all every every place we've been from Doug's house to the other studio This studio and really even when we eat dinner you assume the head of the table That's your mafia genetics. Okay, you're in the back That's really yeah, you like you have that that the head of the table head of the room. That's okay You can sit like that. Yeah, that's fine.   No, I see now you guys realize I really sincerely don't give no hundred percent You're probably the easiest. Well, no, Doug. I get my outfit.  Yeah, but that's they you know It's bullshit, right? It's like there's a bunk bed.  Yeah, like he's been the biggest trooper when it comes to now Of course now that's settled. It's been like listen They have there has to be at least four beds legitimate beds and now five right so now that we had the crew with us So it's just I that way I do notice the the yeah, I mean we end up sharing a bathroom usually you always get your own bathroom Yeah, that's this part master bedroom Yeah, and then usually we have to share a bathroom and you know one of these days I want you to share a bathroom with Justin just one time Fucking time I want you to share In the morning in the morning. Oh in the morning. It's well. That's my special time Why you can I just tell you bro? I first well the good news is I'm always the first one up I'm getting the first problems. I'm usually the first one to wake up And so I've learned now to go in there real quick. You got to get it in yes before the sin You don't want to go after just insane. You are the first one up Doug and I are probably the latest up I don't know who gets I'm the only one I could talk to you Exactly, yeah, I'm up. I'm up till two in the morning, too.  I just like I just wake up early.   I did it hence why you're not in the room Yeah, exactly. You lost all privilege to sleep near me So so can I just tell you that's like part of my signature like if I go out with a bunch of people and we're spending the Night somewhere I'm always I typically in the one that needs the least amount of sleep But when I wake up in the morning, I like to put loud music on and wake everybody up because I think it's But I did it once with you guys and so I turned on the music how loud nobody got out of the room So it didn't really work.  I'm glad she's back Yeah, Lindsay is working out fasted and making good gains, but is there an advantage to eating before working out? This is you know a lot of people talk about mill time out you want so check this out I just posted this. I'm a look it up right now. I just posted this on my Instagram page Yesterday, I think it was yesterday or two days ago. No it was yesterday a study was just published in the Journal of Translational Medicine That compared to groups of bodybuilders. So this is what's interesting about it They took people who were trained who've had trained for at least five years and one of the problems I have with studies that are done on things like protein intake and exercise on newbies who never trained Of course their body responds like crazy, right? It's difficult, right? But they picked 34 people with five years of experience They split them down the middle One half eight frequently every two or three hours the other group Limited their food intake to eight hours. So what they did was is they is basically intermittent fasting like the eight as much as they Wanted or whatever, but they could only eat within this limited time frame at the end of the study what they found were insignificant changes across the board except the group that ate within the eight hour period that In other words, they all they gain the same amount of muscle same amount of strength Everything was the same except the group that ate within the eight hour period got leaner much leaner Statistically leaner significantly leaner than the other group and the calories and macros were about the same now The study is not perfect. It's a small group. It's 34 people. It's self reported So and that's the problem with human studies is that they don't lock them in a room and count every single thing that they put in their mouth But it is a study that is pointing the same direction of other studies Which is showing that intermittent fasting by itself independent of calories It results in fat loss and this is another study that shows that you don't reduce your muscle mass or strength or performance. So Here's what I tell people I tell people like when it comes to things like meal timing like It's down the list, right?   Yeah, and still competed at the professional level and I did that to make a point Yeah, that you don't have to eat like all structure like this I would skip like it was for me when I'm when I'm bulking and I'm building right So if I'm building I'm trying to eat in a caloric surplus. It used to it was Advantages for me to eat four to six times. I'm a 220 230 pound guy Training hard moving a lot. That's a lot of calories if it how many calories would you try to eat when you're gaining like 4500?  So I would eat four six times a day Not because there was like this advantage to it other than getting those calories in it was tough to get and then when I went When I switched to cutting for a show I just I started dropping meals off And it wasn't like I was worried about like anything and then and then so rather than keeping the same number of meals You just cut two of them out. Yeah, well smarter. I would strategically do it I do I do like one, you know, I cut one out run for a while like that, you know And then I'd also be slightly increasing my movement So if I was averaging 15,000 steps a week, which would be a pretty average week for me when I'm training I would drop one meal increase my steps by 2,000 steps a day and that subtle increase in movement and that Decrease to drop in the middle of I would mean it would drop me a good for two weeks. I'd do that again Now, you know that all being said there is some very interesting science that's coming out Dr. Ronda Patrick has talked about this we're in these mouse models where when they they limit They're eating to a time like a feeding window of eight hour window They actually build more muscle and strength and lose more body fat with the same fucking calories now These are these are animal models or mouse models Some human studies are showing that this may be the case. So in other words fasting has Benefits that and I'm we know the health benefits, okay? So there's obvious health benefits, but there may be some performance benefits fat loss muscle gain benefits that are independent of the calories and macros in other words if all things being equal all the important things being equal like Adam saying When you include, you know time-restricted eating you seem to have some interesting advantages now from the outside Personally, this makes perfect sense like when you eat food There is a process of things that your body goes through to Digest and assimilate this food and it only makes sense to give that it would be beneficial to give your body a break Yeah, you know I'm saying like let your body not go through the process and then Reintroduce it after you've at least been able to process the food and get it down at a certain level eating itself is slightly inflammatory Yeah, well was another study that showed that super frequent eating where they had people eat eight meals a day with the same macros and same calories Was inflammatory actually showed Rises in inflammatory markers. So so again again on your being anecdotal like this is one of these situations where I would That was another reason why I liked pushing to six meals was because I would just start to let my body get adapted to this like Frequency of meals eating it just enough in time for me to switch and go the total opposite And I I would totally see a huge difference My body would respond right away because it was so used to getting fed on this Regular regular time and then I'd go the other direction and then I go back the other way So I was I was constantly doing this to get my my body to respond And I feel like if you're somebody who always eats like Same thing goes like you're challenging your appetite, too I mean at that point like when you're I mean you're getting used to this sort of a schedule You're taking it away. It seems like you get a lot of benefit from that from a metabolism perspective, right? Oh, that's challenge and that's what that's what I mean That's what I would feel and I like I said I know this is anecdotal because we're just talking about me And what I've experienced myself But I've experienced this too with when I teach clients and I and I would put them on the same type of regimen where I have You eating consistently just so you can learn about macros learn about your food You see all the stuff then I also teach you how to use that as a tool to take away from that and then see how your body responds See how you feel connect those dots like to me That's that's the takeaway because I think there there's a there's another other side of this coin because we talks We talk about all the benefits of fasting, right? Well, I also see this and we get this on our forum I see this a lot where people are like, oh, I love fasting and then now it becomes this every single day They fast and not to say that there's anything wrong with that But I'm just saying you're probably not getting the same benefits as the guy or girl who? Intermittently puts it in there and goes back and forth even besides that you can fast too much You know, it can cause a stress response in the body women in particular If you're an adrenal fatigue, you probably don't want to be fasted for long periods of time So it's not great for everybody But I think there are ways that people can incorporate some of the concepts and get some and get some benefit from it But the question is is working out fasted and advantage or disadvantage You know if you're doing a hardcore endurance event, you probably don't want to do it if you're just lifting weights in the gym I don't think it makes a big difference. Yeah next question is from Shane Kelly What's harder to give up coffee sugar or alcohol?  Well, no Yeah, this is this is all this is kind of related like if you it's interesting, you know I look I've been looking at this more recently for myself because I have found that I've been consuming too many stimulants For too long. I've been having too much coffee Too frequently now coffee is very good for you. There's lots of health benefits, but that does contain caffeine And caffeine can be overdone. This is quite individual from one person to the next but I found with myself I Realized I was having too much caffeine and I needed to reduce it But it's funny when you look around you see people like it's like these legal drugs that we use to augment You know our our reality or to push us to do things that our body may not want to do like I found myself Drinking coffee to feel normal once I realized like wait a minute problem. Yeah, like I'm not getting a benefit from coffee I'm I'm just making me dependent on it at that point. Then I said, okay, that's operating exactly and I'm like I'm cutting it. I'm cutting it down. I know it's the same thing with coffee It's just like there's definitely a point where you start to see like everything sort of levels off and you're not getting that same Response like you initially got it's more just like okay. I have to do this So I'm not super sluggish walking around well I realized with myself like sugar and alcohol are not a big deal I know I barely have sugar and I never drink so I don't care about those Coffee had become such a regular staple of my morning That when I started thinking about like, okay, I need to reduce it I got that's like visceral reaction to me like no, yeah I got to have my coffee in the morning. I said wait a minute.  Like I should be able to say no I'm not gonna have coffee coffee and I would say it is definitely the strongest for me as well Because I feel you know you touch certain things to it like yeah, there are some health benefits But you know it can get away from you and really like with coffee It's like I feel like I'm productive and like I associate all these like really positive things with it versus like sugar for me Yeah, like flavor, but I've sort of trained myself out of like I don't have like a Response where I see something sugar and I'm like, yeah, like I've stuffed my face You know, I don't have that. That was maybe when I was a kid But the alcohol for me like that. I mean I went through a period where it was like yeah, you know I wasn't like Drinking all the time, but I was drinking enough to where I was like why am I like I was doing that to release a lot of stress And so I associated it with that which became like well It's just like two drinks to kind of take the edge down and you know I was depending on this to provide a sort of response So I think you know, that's where they can really start to get problematic I think when you get to the point where you you become fearful of eliminating something Because you're you're attached to it. That's when you need to disconnect from it because you are in a state of You know, it's a lesser state of addiction. It's kind of it is it really is you know I might not be crazy addiction But there's definitely a level of addiction there to where I think about the coffee and I think about cutting it out And it makes me Like oh wait a minute I can't not have squirming a little bit and let me tell you something Can you overdo caffeine and coffee?  Uh, excuse me awesome. I'm coming off and going right back on.  I put this together God when I don't even remember. I mean one thing I will say with it with with addiction like I Been surrounded by addiction since I was a kid. So I've had it in my family.  So I I've seen this firsthand a lot So and it's funny too because I know You know, this is something that and I think we talked about this in an episode before a little bit where We were kind of going back and forth and I was and I remember I was challenging you that like we're on different journeys You know, you have your journey and you're going on I have my journey I'm going on and I've I've like I've handled like addiction type Demons and things like that when I was a kid and seeing it so much that I was so scared of it that now I have this and I'm I'm lucky for this. I feel like I'm blessed that I went through that because I'm I'm very like I reflect right away like if there's something that I'm enjoying I have this ability to like right away like question it like wow I really like this, you know, like this experience is awesome and then I'm like wow This is awesome again like I catch myself doing that really early on and I go like ooh be careful This is something I can turn into a habit and I intermittently cycle off all those things now If I'm being completely honest, the hardest for me is actually sugar or artificial sweeteners I could that's not a surprise. I could I could have told you that well I I had out of all the ones that and I and I do I like right now I'm off of that completely and you know, I switched to iced tea and drink a ton of water You'll notice I'm drinking way more water than I normally do and that's like part of that helps me go through that process So I'm still really good about being aware of it and catching myself like well It's a tough one to moderate, right?  Well, let me ask you this. Diet Coke's will will will grab me harder than caffeine Any I've done most drugs, right? I've done, huh? Why? Because I enjoy the taste that is it just the taste that you you're super Like I'm asking why well that I'm aware of because we I mean We're still learning a lot about it to the addictive properties that could be attached because it's weird, right? It's weird how one person will be like for me. It's coffee right now And it's not sugar at all and then for you.  Oh Tons so I have I have a psychological side that I have attachment to it I love sugar in the taste of sugar. I'm a carb fanatic all those things So I I grew up my whole life now. I'm adult now I see all the things that it's caused and I have autoimmune issues and now I'm and I've recognized that So out of all of them I that one I probably have the hardest time with or takes the most Focus for me to do it and be like no you set yourself on a path that you're gonna completely because I'm also this I also believe in balance to I actually love the way diet coke tastes I'd prefer it over a regular coke Which is why you see me drink the green ones when I drink them is that I like the cane sugar But then I like the fact that it's got stevia So it's not as like a regular coke is way too sweet for me I see and then a diet coke is that the level of sweetness in it is just right for me And and so I can get caught up in like allowing myself that in the diet a lot especially when I got in competing and I became Really clean about everything else and measuring and then there was no I was very strict about my macros and calories So that was like my one thing that I could have a diet coke was like oh so I connected that to you know This this sweet relief from this and so that is the hardest Do you think if if diet coke was known to reduce muscle gains? Do you think you would have ever been as addicted to it or is connected to it? Absolutely because I you still would have yes Because I was already you got to remember I didn't start really training and even caring about that until I was 1920 years old by that time I was already on I'm already a mess Yeah, I'm already at and at that time Yeah, you could if you I mean obviously if it was like if you told me like yeah for every bite of ice cream You have you lose one pound of muscle if there was numbers like that came out.  It's extra calories. I mean weight anyway That's where we're similar right you and I have various we definitely have a lot of similarities with our insecurities And I think we I we both connect there But then there's definitely we have different paths on that we went and I you probably weren't around as much addiction and abuse And stuff that I was around growing up so that also gave me a different like perspective on all these things that and I think candy and sugar and things like that that was never even I like You know Coke and draw those are all bad like so I knew that and then I knew that addiction part of it But no one ever really like told me as a kid growing up that like you know This sugar thing could really head you down the wrong path if you don't pay attention to this now So that's why I think that's probably the hardest Israel Granados best tips for losing fat while maintaining muscle mass This a lot of people have challenged with this Which is why offer intensity question keeps coming up to this is probably the third time But it's because it's such like a Sought after thing it is because I think guys bulk up and gain a lot of weight And then they go to cut and so then they go in these long periods of calorie deficit and lots of cardio And then they find that they lose lots of muscle and strength when they do this So yeah, there's a few clear easy tips just from my end number one Don't go into these excessively long crazy bulking and cutting periods So instead of going like three months or four months of bulking and then you know three months of cutting Where you're gaining lots of that's just an excuse to feed your addiction.  Yeah fucking just feeding that dude Of course But but let's if you want if you really focused on building muscle and staying lean There is a benefit to bulking in the sense that there is an anabolic benefit, but it doesn't last very long So you can bulk but do it for a short period of time and then cut for a short period of time And you'll find that you'll hold on to more muscle now You're not gonna get these dramatic weight shifts So I'm not gonna like gain 20 pounds in three months doing it this way Yeah, but I'm gonna gain lean body man So more gradual increases and decreases the better right they are going to approach it well that mentality Yeah, and let's keep that in mind longer though Yeah, and this is where and I love the type to talk about the psychology side of this right This is where people really fucking battle right here is because Your goal right is to build size and literally was talking to a pro bodybuilder yesterday good friend of mine like been training for years and years and years and He's telling me that he's talking about this new coach that he's with right now in the nutrition plan that they have a meeting He's like tape breaking it down to me. So I'm like, okay. Okay. I get what he's doing. Okay.     I get jack He's running that one program and he's got like he's put 12 pounds on this last week But like the people don't eat pizza and ham. Yes, and people don't Don't and they and he and if you're somebody like us who wanted to be bigger that guy's filling his shirt out He looks like I used to watch the scale Religiously in fact, I used to watch and these are the games I used to play with myself I wouldn't weigh myself until after I ate a big breakfast.   So I used to like I'm on gain right now, right? Like I've gotten this is so hard for me to put size on so before I go to bed I've never seen 227 so I pushed up I'm 228.  I've had countless messages from people who did maps anabolic the red program Which is the one that people usually start with right? I've had countless messages from people who? They message me. Hey, should I is it okay if I start cutting while I do this? And I'll say yeah, no problem. It's gonna be a good routine It sends a good muscle building signal and they'll not only lose body fat, but they'll gain muscle at the same time Which is something that is supposed to be impossible which I've seen Happened many times, so I know it's bullshit if you send the right signal your body will maintain or build muscle While burning body fat and if you combine it with shorter periods of cutting and bulking I mean now you're in so I have to add one more piece that I think has been a game changer for almost anybody that I've taught this to is that The way our body Utilizes fat as fuel people don't really have this have this like they don't totally fully grasp this and it's and it's kind of It's very complex and trying to keep it as simple as possible to understand This is how I explain it to people's like we and I you've heard me say on the show many many times I'm always trying to do as little as possible to elicit minimum viable dose, right?  I'm gonna start cutting weight, right?   I don't get crazy But okay, you may not get crazy like that to create metabolic damage But are you on what side of the spectrum are you are you way closer to that side? Are you way closer to the guy that barely does anything different?  Yeah, what are your go-to foods when traveling as far as proteins fats and carbs are concerned Did we talk about this with Dom? Did we get I think we got into this a little bit Didn't we get this a little bit and this is where I've this is where I use intermittent fasting a lot Yeah, I mean my go-to food is no food Well, I mean I think it's a great question because I think it's a challenge that I used to have for a very long time Was especially being guys that need to build and build muscle and if I don't feed my muscles I'm gonna lose my muscles. So that mentality. I'm always concerned like well Well, how do I get the optimal fuel when I'm flying and I'm traveling I'm out of town. Well, how about I don't eat? How about I use that how about this is there? Well, yeah Well, how about since you know, I'm flying on a plane for four hours sitting in an airport for another hour traveling over here How about I just decide like wait until you get good. Yeah, this is a good day for me to apply some intermittent fasting Why fight it?  You know easy foods you can find aside from having to go to a restaurant and telling them to prepare You know your particular meals like like for me. I went on a long road trip When did we all go to Washington the first time? It was a while ago. No, right? It was in August. Maybe yeah, I Here's what I did. I stopped at grocery stores and I bought For proteins and fats I'd buy can of sardines or tuna fish or they have the salad bars with olives and nuts I'd have fruit I mean, there's a lot of things you can eat that are really convenient that you can find it almost any grocery store jerky That are also very healthy healthy. Excuse me jerky is another good one. Although not all jerky Well, not all are great equal. Yeah, not but nuts are great my macadamia. I love macadamia nuts Like I'll just buy some of those and just you know smash on some of those or some seeds Nut butters are pretty good You know just as convenient as fast food restaurants are so are our our grocery stores You know you walk into a grocery store. You can see almost anything No And I feel like if if that is too much effort if it's too much effort for you to go into a grocery store Too much effort for you to go to a restaurant then you are just better off fasting. That's how I feel I feel like You know In this like oh, I need to go through here like to go through the drive through because back in the day I used to think that that was going to lose muscle But once that once I got rid of that insecurity once I broke through that way of thinking To me, it's way easier. I just to me. I think I'm I'm were huge fans of You know intermittent fasting, but I'm also a huge fan of doing it unstructured Like I don't think that it needs to be like this force thing into your routine It's like there will become a time and everybody everyone who's listening to me right now There's going to become a time in the next week when actually getting to food is inconvenient.  So, you know, why don't you just roll with a bunches and Yeah, I do base it off of my mood, you know, like like he said like if if hydration is something that my focus is on like I You know, I'm usually like I'm trying to include more water throughout the day because I man, I feel like I've been I haven't been drinking enough water and I feel like, you know It's affecting the way that I think in my energy levels all this stuff I started focusing on that a lot of times that that just Like turns into an intermittent fasting day Right because just because of the fact that that's my focus and it feels like a lot of times when I'm When I'm hungry, it's that I'm also I'm like to hydrate it You know and so that that satiates me to a certain degree but Yeah, I mean I'm with you on on the traveling aspect. It makes things a lot more convenient because it's it's challenging It's it's a challenge.  Well, I was in a meeting all day And this was the only food that they brought to the meeting, right? Yeah, don't eat exactly like don't eat Yeah, just just fast and to me, I don't know There's so many things that it opens your eyes about yourself when you start paying attention to that like Why am I struggling so much not to eat the doughnut? You know, like why am I having such a hard time not eating that sandwich that like that gets provided for free? Like why do I attach myself so much to food that I feel like I'm gonna die or lose muscle? And I feel like the people that I have to speak to the most right here Are the bodybuilding or the like super muscle building driven people is like intermittent fasting I mean you even heard Lane Norton say like oh, I never do that. Like why that's silly to say that Like why would you never do that? There's all kinds of studies that show health benefits behind it There's tons of times you don't fully agree with it But you understand that there are potential health benefits for why would you not even pursue it?  No, you doing that, right? And then you can know what the benefits for the guys that really want to build muscle Like I love shattering paradigms like this with a guy who's like six million a day You know gotta have a caloric surplus all the time and go.  That's it.   But you had to break through that first I can't remember if I can remember the first time I worked out fasted and I had a little bit of caffeine Holy shit, man. I was like, oh dude. I was on fire when I worked out like that.  Hey, listen go to mind pump media.com. We got something special for you. You'll like it 30 days of coaching For how much? Oh, is it five million? No, it's free. It's not five million dollars. Justin. It's actually free. It's five million free dollars It's free first number. I thought mind pump media.com also MPTV mind pump TV on youtube.  Yeah, we're killing it. We're killing it. So it's a great channel We've beaten other people get on there subscribe.  I'm not making any promises, but let's just say we're going crazy right now Uh, and that's pretty much it. Oh, by the way, leave us a review on itunes five stars If we like it, we'll give you a free t-shirt piece Thank you for listening to mind pump If your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance Check out our discounted rgb super bundle at mind pump media.com The rgb super bundle includes maps anabolic Maps performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin To systematically transform the way your body looks feels and performs With detailed workout blueprints and over 200 videos the rgb super bundle is like having sal adam and justin As your own personal trainers, but at a fraction of the price The rgb super bundle has a full 30 day money back guarantee And you can get it now plus other valuable free resources at mind pump media.com If you enjoy this show, please share the love by leaving us a five star rating and review on itunes And by introducing mind pump to your friends and family We thank you for your support and until next time. 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We're here at Wicket 2012 in Dubai in the United Arab Emirates, and I'm very pleased to be joined by Dr Bob Horton who is consultant for the Department of Broadband Communications and the Digital Environment and previously a regulator for the Australian Telecommunications Authority. Dr Bob Horton, thank you very much indeed for being with us today. Thank you. Great pleasure to be here. I'd like to start off by talking about the last conference in 1988, 24 years ago, which was called WOTC or W-A-T-T-C which was held in Melbourne, and I believe that you were there, and perhaps you could tell us a little bit about what it was like then, what was happening there, and what has changed since then. Yes, thanks very much. It was quite a period of trepidation that we saw we were on the verge of a new era coming in in terms of regulation being separated out from the operator, the monopoly operator. Also, privatisation and corporatisation were on the way, and competition was a thing on the horizon. We saw this in Australia. We were developing legislation to prepare for it, and naturally all our colleagues around the world saw that we needed some refreshed telecommunications regulation to prepare for that, and certainly it was exciting times, but also, as I said, a great deal of trepidation. We didn't know what we were walking forward into, but yes, now we're here. That was called the spirit of Melbourne, by the way, and those of us who still remember that conference, and certainly me from Melbourne, are here with a baton to pass over to Dubai, and we pass it on with great pleasure. And what have been your impressions of the conference so far? At the moment, we're still skirting around on a lot of the important issues, and that normally occurs in international treaty discussions, and in particular, ITU is no different from any of that. The first week is laying out the ground and the positions and the separations, polarisations, and then we start to move in a little bit closer and trups, linking in some of the trade-offs and packages. So that usually is in the second week. So I don't feel any sort of concern at this stage that there's a divergence of opinions. People have been working on this for 24 years, so we can't expect too much in the first week, but we are making progress. What are the major issues being looked at here? Well, I categorise them probably four or five issues. Of course, the internet has received a lot of publicity, and we need to isolate what it is that the ITU can do for the internet world. The internet is not telecommunications, and telecommunications is not the internet. The internet is supported by a component called telecommunications, and that's the platform on which it operates. But in terms of where the ITU has a role in there is what we are exactly here to find out and convey to the outside world, where we have a legitimate contribution to offer and support for the internet. Our second area is insecurity. Security of services, and we've seen the intrusion of mounted forces into telecommunications. That's a very, very broad subject as well, and something where the ITU has a role to play, and there's plenty of potential in Guadalajara, gave us the boundaries of that. Now we need to encapsulate that either in the treaty text or in a resolution at this conference, so that we've got some traction within the regulations. Other areas that we need to help with is a definitional sense of operating agencies or recognized operating agencies. Just what we call our players in the industry without capturing them into regulatory nets, because some of them are not intended to be caught. Defense networks is an example. Some private networks. So we don't want to be overly obtrusive or intrusive with regulatory measures in a market that is developing remarkably with free market forces. Another area is that we recognize too that some countries still require the old set of rules for charging and accounting. Others depend on more commercial relationships and contracts. So that is a trend in a competitive market, but we need to preserve some of the old with some of the new. And that's the transition we're in, and that's where this conference finds itself in a period of transition from the old ways of old administrations negotiating with each other to new ways of where the market forces take over in a fair way, and we can back off with the regulatory overhang with that. But we need to preserve those two tracks, almost like two highways, so that we have a set of rules that can still be used if they're needed between monopoly organizations or state-owned enterprises and new commercial agreement packages. Some countries will transfer across to the other, and there'll be hybrid arrangements as well. That's the difficulty that we have, accommodating both, and that's something we have to find the compromise and offer something for both parties, and I think that's where a lot of the tension is. And what do you see as some of the likely outcomes of this conference? Well, I would hope that we can say to the rest of the world, we have a role to play in whatever you do in the services that you provide, the future competitive service providers, and this is the limits to what we can assist with, and please don't feel as trying to take over your patch, because there's enough work for us to do in ensuring the compatibility, the connectability of services and accessibility. So the ITU is divided into three areas of radio communications and telecommunications standardisation and development sectors, and each of those areas has, well, in radio communications, collaboration on a global basis, so we have a limited resource to play with, but importantly in telecommunications, we've got cooperation, cooperation with the platform that we are providing, and the basic technical standards that are required to make that operate and function properly. And then in developments, here we have the access for developing countries, so they need to be able to know how to use it to apply it, and to develop their networks so that they can reduce the cost of communications, they can use it to develop jobs, opportunities for economic growth and for education and social applications within their own countries. So, three areas, the development sector has very much on its plate to do in that access and what they do with it, what they're presented with as an access solution. And all by the 14th of December? Yes, yes, before that we need to agree because we have a day of just drawing this all together in a legal form and then signing off on it. So, do you feel confident that all these outcomes will be reached then? I feel confident if the will is there then we will achieve that, we'll achieve most of it, we might not be able to achieve all of it, if not we can back off to what we already had, but a lot of that is still very useful anyway. Nothing will ever be perfect in life and there were some imperfections in 1988 when we finished that, but it got us through, it got us through 24 years. So, it's a Pareto solution usually because satisfying everybody is impossible but it's a consensus that we hope to get to and I'm sure we will do by the end of next week. Dr Bob Horton, thank you very much indeed being with us today. Pleasure, thank you very much.