5 Weird Tricks That Trigger Fast Muscle Growth | Mind Pump 2858

Key Takeaway

Training to failure isn't a magic formula—it's a short-term tool. The real insight: one set to failure per body part (after proper warm-up) can trigger rapid strength gains for 3-6 weeks before hitting a wall. The key is backing off before you plateau. Most people make the opposite mistake: they discover failure training works, then do every set to failure and wonder why progress stalls. Use intensity strategically, not constantly.

Episode Overview

This episode breaks down five unconventional strategies for triggering rapid muscle growth in short timeframes. The hosts emphasize these are temporary interventions, not long-term solutions, and share personal experiences with each method including one-set-to-failure training, blood occlusion work, all-day workouts, extreme protein intake, and post-workout sauna sessions.

Full Transcript

Transcript of 5 Weird Tricks That Trigger Fast Muscle Growth | Mind Pump 2858 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Building muscle is a slow, arduous process. It could take a while. And yeah, the rules apply, right? Resistance training. Eat high protein. Eat a surplus. Be consistent. But there are weird ways to quickly trigger muscle growth. Now, these aren't long-term solutions, but they do work. If you want to see some quick gains in a short period of time, keep listening. We're going to list them, break them down. I'd say the biggest mistake uh people make uh in regards to these these five that we're going to go over is uh is pulling the lever too much doing it too long.

Yeah, for sure. Yeah. It's like one of those things. It's like, "Oh my gosh, it works." I think I think all of us have probably uh experimented with this and had this happen where you do it, you go like, "Oh [ __ ] this does really work." And then you're like go, it becomes your go-to move. That's addicting. Yeah. For a long time. and and then you then it ends up not only not working but then you probably even have uh you go backwards. You know, these are more like interruptors, like something that I could a tool that I could bring in if I'm a bit stalled and you know, plateaued a bit.

It's like let's bring this in and and shake it up. Totally. Only one of these could be used consistently um to augment uh your progress. It's the last one, but the rest of these kind of produce these kind of short-term gains and um they're proven by experience. We've all experienced these as as our for ourselves uh and and for our clients. But the gains are short, but they're fast. You're looking at three to five weeks, maybe six of some rapid gains. I'm going to just also paint the context here uh properly.

If you go into these overtrained and underfed, uh they're not going to work. Yeah. Okay. So, you have to go into these well-rested, you're not overtrained. The reason why you're not getting gains because you're burnt out and over. So, if you're not getting gains because you're just overdoing it, doing about uh might not work. One of them may may work a little bit. Uh, and and I'll get to that one first. Uh, but a lot of them won't work. So, make sure you go into them rested.

So, what might be a good idea is to have a de lo week. I was just going to say jump in. I was just going to say I was going to recommend our our reset uh overtraining 7-day reset guide. Yeah, our reset guide would be Where's that Doug? Mindpumpfree.com. Probably Yeah, probably a good strategy for most people pretty much no matter what. If you're already unless you're somebody who's like just getting into it or you know you're uh not over do that every every 8 to 12 weeks anyway.

And so not a bad idea to just start with that and then go apply this and then watch what happens. I think would set most people up for success. Totally. All right, we'll get to the first one uh which is uh one set to failure. So this is the first time I learned about this. I was uh I want to say 16 years old. So I'd already been working out for two years and that at that point my strength training looked like very traditional bodybuilding style workouts.

Uh, I got my advice from Muscle and Fitness, Flex Magazine, Iron Man. These were the muscle building magazines at the time. Um, and I also had Arnold Schwarzenegger's Encyclopedia Schwarzenegger's Encyclopedia Schwarzenegger's Encyclopedia Bodybuilding. So, my strength training at that point looked like your traditional bodybuilding. You know, I'm doing lots of sets per body part. I'm hitting each body part once or twice a week, spending, you know, a lot of time in the backyard working out. And then I read uh or actually I should say I saw an ad for a book called Heavy Duty and it had a picture of a bodybuilder by the name of Mike Menser uh and he had this really wild looking physique kind of a square shouldered uh kind of herculean looking physique which caught my attention and so I bought the book and uh Mike Menser has a way of communicating where it sounds very scientific and a lot of the stuff he does say is true.

Not all of it but a lot of the stuff he does say is true. So he he talked about the theory of building muscle that was championed by Arthur Jones uh who was the inventor of Nautilus equipment and he said that bodybuilders build a lot of muscle in spite of the fact that they overdo it. So what he said was all you have to do is set the uh the muscle building process in motion and then stop. And so he in the book he says well what sets that that motion forward?

What gets it going? It's intensity. Um, and once you've surpassed that trigger, anything above and beyond that just takes away from your progress. And there's some truth to that. He just went way too far. But anyway, I got this book and the routine was two or three days a week. It was like one workout, then you take two days off, do another workout. It was it was a chest, shoulders, triceps, back, biceps, and legs. And he said one set per body part to failure, and that was it.

which was such a wild uh departure from what I had uh been doing at the time. That's a drastic difference from a lot of the you know hypertrophy style training. training. training. And so the first time I tried it uh I had strength and muscle gains every week for like 6 weeks which you know for a 16-year-old kid is mind-blowing. Now do you think that that's because it from a recovery pro point of view because you're coming from a place of you were training everything to failure or was this pre that?

So back then I, you know, I would train pretty intensely. Yeah. But I also do a lot. Yeah. Yeah. Yeah. And so I think it was a combination of this is the one set I have to make it count. But I think most of it was I was just overdoing it so much. Yeah. Yeah. Yeah. That I scaled the volume way back. Yeah. Yeah. Yeah. And saw crazy progress. So was this in the protocol? Did he do any kind of warm-up set or is this just like the one set?

No, you got to make No, you make sure you warm up. And he had another theory uh where he would use what's called a pre-exhaust set pre-exhaust set pre-exhaust set because he said, "Well, if you bench press and you go to failure, maybe it's your sh your shoulders and and triceps that fail before your chest. So do a set of flies to failure, jump right to the bench press." And so this was all his his theory. his theory. his theory. And I saw these really rapid like really consist like 10 pounds added to my lift every week for a while.

Um uh like five weeks, six weeks and I was like sold and everything stopped. Yep. And his protocol or his advice at that point was we were overtrained again. So now train even less frequently. So I went to one workout every three days, one workout every four days. And what I ended up getting was zero gains. And I started to go backwards. Uh and that's when I started training in different ways. I've I've done this with clients uh and the clients I've done this with uh relatively well trained.

They've got good technique going to failure like going to real failure. You know, the risk of injury goes up because your form breaks down. breaks down. breaks down. And I'd see the same thing with my clients. It's like 3 4 weeks of pretty consistent gains and then we would hit like a super hard uh plateau or wall. Um until this day, uh if I do something like this, I've got now at this point at my age with the amount of strength and muscle I've built, I've got a good three maybe four weeks of gains before I start to notice uh you know, issues uh with the program.

Well, I mean, at least the, you know, the volume is accounted for, which, you know, I see a lot of people trying to apply the failure method, but then their volume is way too high on top of it, and it just kind of defeats the purpose. purpose. purpose. You know, I pulled this lever a lot in, uh, 20s and 30s. Uh, not so much in my 40s. 40s. 40s. Uh, this is just, uh, and and maybe to the point that you just made that, uh, I've I've built enough muscle now.

Um, I'm not stretch I'm not looking for another 10 pounds of muscle in my body. I'm just like it's like trying to maintain and so it just doesn't require that like this makes more sense to me when I was still in the mode of like I was trying to build and grow. Did you do this where you would just do one set and not nothing else? No, I would do so what it would look like would be like on a on a day where I was working chest whether I was running a full body routine like anabolic or I was running something more like aesthetic didn't matter when I I the last set of that exercise would be today.

Yeah, that's it. Yeah. Now, now Dorian Yates popularized this in the '90s as well. So, he comes onto the scene, becomes Mr. Olympia, ushers in the era of mass monsters, and he was very much uh an advocate of this. He called it um Blood and Guts uh which is just it was it was very similar and he saw he went from second place to first place in the Olympia and I think he gained as a pro bodybuilder something like 13 15 pounds of muscle. And so, it popularized kind of the style of training.

But I'm going to say this straight up because we know that volume uh also contributes to muscle growth. So it's not just intensity. Volume does this as well. And we also know with studies and again through experience that failure training is a button. Uh but it's really not a button you need to push and if you do, you use it very infrequently. Um and when they do comparison studies, really good comparison studies, not going to failure seems to produce better long-term gains. Y Y Y that being said, more sustainable.

That being said, if you've never done this before, here's what'll happen. So long as you're not overtrained and you're doing everything else, okay, for probably 3 or 4 weeks at least, you'll see consistent strength gains across the board. Now, the problem I have with it now is that my strength gets so high y I start to hurt. Yep. Yep. Yep. So, when I do this, that's exactly what happens to me is I I get the the adverse effects that I get from it aren't worth the little bit of gains in and strength PRs that I get from.

So, last time I did this, I went for my squatting was 315, which is heavy for me, and I got up to uh 385 in a very short period of time. And it was this was I was kind of it didn't feel good on my joints, my joints, my joints, you know, just to give you an example. But again, if uh if you've never tried this before, try it for a few weeks and uh you will see some pretty rapid gains. Back out of it. My advice is this.

Back out before you hit the plateau. Yeah. Yeah. Yeah. So, if you see gains three weeks, three weeks, de lo after that and then jump out. do a week of de lo, go back to your old style of training and it's a pretty awesome thing you can I'd be willing to bet that u because of all you have you have several things on here this is probably the one that most of our audience uses. I I think this is one of the most controversial things that we talk about uh when I look around at at uh our peers in the fitness space um they a lot of them preach uh intensity.

intensity. intensity. Yeah. But nobody does most people don't do this. So I'm not talking about going to failure. I'm talking about doing one set. set. set. Yeah, that's for body part. My my point is that they this is going to training to failure is touted so much. My point is that a lot of people listening more than likely if you're if some of you never do this then absolutely take this advice. But I'm willing to bet a good percentage of people listening people listening people listening still are the people that fall in the category of overdoing the intensity.

Yes. And because and one of the things I think that we we tend to when we get somebody that is a caller or somebody that's been listening for a long time, they finally go through our program and they take the two in the tank advice and they fall, they fall, they fall, it blows their mind. Always. Always. Always. It always blows their mind. They feel like they're doing way less than they ever before, getting way better results. And I think that's because the fitness space has pushed trail or failure training and intensity so much that everybody thinks that that's what you need to do in order to see.

especially plateaus are like, "Well, what are you going to do? I got to go harder." That's the first. the first. the first. I'll bet this though. I will bet that the vast majority like 90 plus% of people listening who train to failure don't just do one set to failure. No, you're you're right. So, so this is very very very this is this is you're right cuz this is this was uh my personal journey and I think a lot of people fall on this is like like like not not realizing then finding out oh failure training works and then doing everything to failure and you do that for a really long time and then I remember my next big gains from failure training was reducing the amount of failure down to just oh I would just do my last set of every exercise for a muscle group and then I was like oh wow that saw but then I even stuck to that for way too long but that's typically I think the journey of failure training for is they never do it.

Then all of a sudden they do it. They do it all the time with everything and then you learn to back off a little bit. So I'll say again just be clear if you're going to try this. It's one set to failure per body part. Warm up. No working sets. Warm up so you feel ready. Go to failure. One set for chest, one set for shoulders, one set for tricep, one set for back, one set for body. That's it. And for a good three weeks, you'll see uh most people will see.

Well, you programmed this in uh but different. but different. but different. Yeah, it is. It is different. But if you want if you had somebody cuz what I'm trying to think about is like what would I recommend to our audience because I feel like feel like feel like of all the five things we're going to talk about, talk about, talk about, this is probably the one that most people don't need to go to in my opinion unless you're already someone who's overdoing and this is scaling back.

But then I would say go follow Anabolic Advance. I'd say that protocol teaches you how to computerize it better. It does. It periodizes it and alternates it so you don't hit that hard wall. But to keep it simple again, like you want to try this one set to failure per body part per week. That's it. And for a good few weeks, you'll see gains uh pretty consistently. consistently. consistently. Buy any MAPS 15 style workout program. Get any other MAPS 15 style workout program for free. It's a buy one get one free sale.

If you're interested, go to maps15bogo.com. maps15bogo.com. maps15bogo.com. Here comes the show. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. mypumpstore.com. mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Next up, this was popular like I don't know, eight years ago. I I don't really Nobody really talks about this anymore. Yeah. Yeah. Yeah. Is blood occlusion training or bloodion?

It was it was hot when it was when it like eight years ago when we first talked about it and made a guide about it. It was a hot topic and a lot of people were using it. Maybe because a lot of people found what we found which was that it does really work. I'm going to stop just not for long. Yeah. And then what ends up happening is like oh you you kind of just like anything else you pull that lever all the time and then it takes away from the other volume that you would be doing and it that's not better volume.

I would say it also works on the extremities. It doesn't work so well uh on the muscles of the trunk. can't get compound lift. Uh there's no advantage. No, you can't really include your back or your pecs. Like doesn't work. But for like delts, arms, quads, hands, calves, what you'll do is cut out a set your traditional exercise, do an occlusion set, and you get uh knee wraps and you essentially olude the blood. So you, so if I'm doing it for my arms, I'm going to tie it around high in my armpit tight enough to where I feel the blood is being oluded.

Not so tight that I lose feeling in my hand, but tight enough to where there's a bit. Then you grab light weight and you rep it out and you do three sets in a row. You do you rep it out, wait 30 seconds, rep it out, do 30 seconds, do it again, and grab a light weight. This burns more than anything you've ever done in your entire life. Yeah, you do not need heavy weight. It feels like your arm or your calves or whatever or on fire.

The pump you get from this is extreme. Uh it looks silly. Uh but you'll gain uh a pretty quick uh you know, quarter inch of muscle on your calves or your arms. uh for a lot of people, maybe a little less, but you'll see gains if you do this for like a few weeks, so it works. Next up is the all day workout. Uh this is uh fun. It's a it's a big commitment, but it's a lot of fun. And so what you do with this is you lead into a day where you have nothing scheduled.

It's a good like weekend event. Yes. You know, you could really have fun with it. Yes. I'm gonna I'm gonna, you know, since you brought this up and a little off topic, but it's been on my mind a lot because I'm getting ready to uh set up a gym at my house and I'm going to do something and it reminds me of a trainer that used to work for me a long time ago when I was in my early 20s and I always thought like what's he doing?

And he I never saw him do like full workouts. He just throwing a couple sets all day long and I had I had a trainer the same thing and he was a jump on the bench and he was an older guy like older guy and just jacked. he was jacked, you [clears throat] know, and I always thought like and back then I used to scoff at what he was doing. And it's like I I'm inspired to try this and I need obviously I need it at my house where I'm going to have like a real routine.

I'm just going to make it a habit to like every day go over and do like a set or two, walk over to my dumbbells, walk over to my squat rack real quick and just try and do that all day. all day. all day. All day, every day. Whenever. Never doing more than two or three sets. Like like literally in like that's it's got to be moderate intensity. Yes. Exactly. Moderate intensity to your butt. It's like every time I walk past the rack or walk past it, just go grab it and do it.

I I'm so curious like so when I was assistant man when I first became an assistant manager, they put me at Saratoga, that tiny little club that doesn't exist anymore. And there was a trainer that worked for me who could bench 405, which that's a lot of weight. You rarely ever see someone bench uh four plates. And I could see him and he could do a single or a double of 405. And I was like, "Wow, bro." Like you're s He was like two, he wasn't a huge guy.

maybe like 215 but muscular. Mhm. [snorts] Mhm. [snorts] Mhm. [snorts] But what he was doing all day long is in between clients or whatever, he'd put 315 on the bar. So remember this guy who could bench four or five. Yeah. Yeah. Yeah. He put 315 on the bar and he do like three reps three reps three reps and he'd leave and he just do that throughout the day. And I I asked him, I said, "How are you so strong at the bench press? Like how often?" He's like, "Well, I just practice it all day long." And I and I'd watch him do this.

And he was so strong. That's when I first kind of like of like of like peaked into this. So here's how this works. You want to lead into this with a few days off. So, take like 3 days off from the gym. Let's say it's a Saturday. Pick two or three exercises. You're going to do moderate intensity, maybe five reps of each. And you do a couple sets of each in the morning. Then you take an hour off, and then you repeat it. Then you take an hour off, and you repeat in between.

Make sure you feed yourself. You'll have probably five sessions of doing this. Uh the strength and muscle gains from one of these workouts is pretty weird. Yeah, Yeah, Yeah, it's actually kind of weird. like uh and what you'll find, by the way, by the third session, you're stronger than you were in the first session. You're not going to failure. You're doing five reps with something you could probably do nine reps with, but you're just, you know, five reps of squats, five reps of, you know, bench press, five reps of rows or pull-ups.

You do like three exercises pretty much. Yeah. Two or three exercises. Do the same ones. same ones. same ones. A cluster set is like an example of this in in the large context, right? In other words, uh if you've ever done a cluster set, it it's kind of interesting how it works. You you choose this weight that um you know is probably it difficult for you to lift I think like uh say 10 times or whatever like that but then you're only doing like these sets of five or whatever like that and you put it down rest just for 15 seconds do it again 15 and you end up being able to do way more than you would ever do in five sets or whatever and it's just it's mind and it don't you don't feel like it well this the inspiration I got from this besides seeing here and there a little little glimpse of of it was how the Russians trained their Olympic athletes uh and they would do this they'd spend hours way less weight than you would less weight.

Uh they weren't training, they weren't maxing out. They were just practicing their lifts all day long. Mh. Mh. Mh. And uh they of course they broke records. And so I tried this. The first time I tried this was probably six years ago and I just I did it. And then I took a few days off, went back to the gym, I was like stronger. This is a funny one cuz I think it too I was reading about these Olympic lifters that would do this and then um you know like some of the days they even fuel up with like candy and all this like whoa this is wild.

But it was like because it was like no days off. They wouldn't even take one day off a year. It was just like continuous. like continuous. like continuous. No. When I did this, I ate the so I do it and it would only take me, you know, 20 minutes. Then I'd take the next hour off and in that period of time I'd eat a real small meal. Yeah. And I do like five of these throughout the day and it's wild. You count up all the reps and how much weight you lifted and all the volume like, "Oh my god, I did hella volume." I don't feel like I did though.

And then [snorts] a few days later I was like, like, like, for the average person, this is probably the least feasible of all the ones. You got to have a day off, dude. But if you're somebody who has uh if you work from home and you have an at home gym or you're a trainer and you work in a gym like this is totally something that you can can can live close to your gym. Yeah, that was that's although the staff there is like what are you doing back?

Yeah, that would be I think going to a gym. This is way less likely. This is some of us you have you have an at home gym and it's a weekend or you have you work from home. Yeah. Or you work in a gym and and it's it's totally feasible to do something like this. And I I just I think it's a really interesting strategy and it's something that I I've never really tested for a long period of time. And it's it's been on my mind that when I get this, this is going to be like one of the first things I experiment with is these like random two sets at a time.

That's cool. Uh all right. Next up is to hit two grams of protein per pound of target body weight. Uh if you do this for too long, you're not going to feel very good for most people, but uh I've done this before. Um, I've had clients do this before and uh they'll typically see strength and muscle gains uh pretty quickly within the first week or two just from doubling their protein. I love this one because it pairs with any of the other ones. Yeah. Yeah. Yeah.

So, So, So, Oh, you're right. You can add that to anything else. anything else. anything else. Yes. So, this stack you can't add the other ones to each other, other, other, right? That's right. This is This one you can This one standalone doing what you're already doing. I think it has it'll you'll garner some benefits and gains to your point, but you could stack it with one of these other ones other ones other ones and I you for sure going to see gains from that. I mean because and I love that idea of boosting the protein while simultaneously.

simultaneously. simultaneously. By the way, it's hard. Yes. So you're if you're planning Oh my god. Listen, if you're a girl and you're trying to eat 130 grams of protein a day because that's one gram per pound, you're going to go 260 Yeah. Yeah. Yeah. Uh for a week, that's not easy, you guys. It's really hard. You're going to definitely have to use shakes and it's going to be a chore. It's a job. Yeah, it's a chore for sure. Yeah. And make sure you hit your pro your fiber.

You probably want to take psyllium husk while you do this. This is a road to constipation. You're not going to be hungry either. You just got to keep eating. You do. Totally. Uh and then lastly, this one's interesting and this one you can always do. This one is healthy for you and it doesn't add uh stress to the body. It actually contributes to recovery. Um, it's not a workout thing and it's just 15 to 20 minutes of sauna post-workout. What's crazy about this is the benefits of this, most of the benefits you see in the data is to V2 max and stamina.

This is wild. Like you add this to your post-workout and you'll have measurable, and this is tested, like they've tested this several times, measurable improvements to stamina uh, and your V2 max. Now, when it comes to strength, what we tend to see is an improvement in neural drive. So, your your CNS seems to adapt really well, which makes you stronger. And this is this is kind of easy. It's like you're not working out more. You're not doing you're just 15 20 minutes post-workout, go sit in the sauna, get out.

Um, and you'll see some improvements just by doing. I think there's there another benefit that is overlooked in in today's society with the amount that we're inundated with social media and being distracted. distracted. distracted. Um ju just I just find there's so much value in 20 minutes of no phone and silent just sitting there and sitting there. We never do that. We never do that. Ne very few people. I mean, obviously there's some people that have put in yoga practices and things like that and good for you if you do that, but very few people make this something consistent.

And so something that can can benefit your gains in the gym. It feels good, improves V2 max, and then also helps you disconnect. And I and I think that it's we don't have a lot of studies yet that show, you know, how addicted we are to social media and our phones and being connected to disconnecting and what that potentially do. So I think there's like an underlining benefit here that we're not even tracking or paying attention all that blood circulation without the stress too, you know, factor in.

So it's like yeah, you need that for recovery and it's like Yeah, it just seems like it pairs super well. well. well. Yeah. Now, just to speak to the protein, just to head back, um you know, a little easy hack uh for increased protein intake is to have protein snacks uh in between your meals. Uh like the the Paleo Valley meat sticks are such a great example. great example. great example. It's like 6 to8 grams of protein. Still my favorite for one meat stick. You know, you throw one of those in in between, you know, breakfast and lunch and then before bed, like you got yourself a, you know, 20 grams, 20 something extra grams of protein.

Yeah. from grass-fed meat. It's got a long shelf life, which is great. So, you could pack it and bring it anywhere. Um, and then because they ferment the meat, meat, meat, it's not all dried out. It's not dry. You get that everywhere else. You get like dry I had this the other day just like even from Costco and I was like I'm like, "Oh, I'll just try this. Super dry and like and like and like it's not good. Hard to eat." Yeah. No, that the Paleo Valley ones are are they taste fresh.

They're the best and they're grass-fed. I mean, we've been with them for a long time, but before we were with them and it was it was their beef sticks. It was beef jerky that we were looking for, right? And there's a handful of other really popular companies that had reached out to us and sent us product before. Like really popular companies. Yeah. Big ones. Um, and it wasn't even a close call. Like Paleo Val was so much better than any other of these brands. And so I rarely though ever have one.

I normally I usually go Yeah, I normally pair them in two or three. So, you know, it just it's a you can if you're like trying to stay low calorie, do that. But, I mean, yeah, but to bump your protein up, it's always like something you're trying to do. So, do. So, do. So, it's a it's a good source. It's a good source of of a protein snack. And so, two or three of them isn't bad to have together either. together either. together either. So, I'm reading this book right now cuz you mentioned uh being in the sauna and it's you're off your phone and you're playing.

I'm reading this book right now called uh Praying Like Monks and Living Like Fools. Tyler Stton uh great author. I read his other book, Familiar Stranger. So good. My wife read this book, recommended it. So, I've been listening to it. And in the book, he starts uh he's he gives some data and some statistics. And there was something that was just blew my mind. Yeah. Yeah. Yeah. So, I don't know if you guys I didn't know this. Uh I think most people don't know this. In 1987, there was a joint Senate committee that they brought together because what was happening around this time and before this time were were huge advance advancements advancements advancements in time-saving devices.

So you had like in the 60s and 70s uh washing machines, dishwashing machines uh became popular, microwaves became popular um before that, you know, way before that, right? light bulb and clocks. And so we had these crazy these devices that took so much it took so much of our labor and shrunk it down. So we had all this time on our hands, right? Presumably. So this joint senate committee came together and they unanimously predicted that uh sorry it was 1967 I think it was uh that by 1985 that we would work 22 hours uh uh a week and only 27 weeks a year.

So they said because it was 1967 they came together they said you know all these crazy techn technological advancements are saving us so much time that within 20 years we're only going to have to work 22 hours a week. Yeah. Yeah. Yeah. We're going to have all this leisure time the other way. We have less leisure time. We're far busier than we've ever been which is wild. It just I think it points to just how messed up we are as humans. Well, okay. So, that's so that's a really interesting thing to talk about because one of the biggest arguments and debates right now around AI is it's going to replace replace replace all the work.

It's going to take over all this stuff that we're going to do and we're and is that I mean, that's probably how they thought in 1967 that oh, all this all this stuff is going to save us so much time and we're going to work way less and vacation way more. Oh, we're gonna have all these robots now. They're going to do your daily chores. Will we do less? I think uh our best predictor is to look back at consistent human behavior and that's not happening.

No, I think what's going to happen is we're going to fill our time with a bunch of who knows what and we're not going to have time to like all this time to sit around and you know go through philosophy and art and you know connect with each other. I think it's just going to make things worse. Like it has like we, you know, we got jet airplanes, uh, roads, you know, cars, like these are crazy inventions that were supposed to reduce stress, reduce anxiety, reduce depression, reduce the amount of time we had to work, and we do more of all that stuff.

Uh, so I don't think it's going to change. I think human behavior is human behavior. human behavior. human behavior. Yeah. Yeah. Yeah. And I don't think there's any time-saving device that's going to make it better. I think it's us that has to change. You know, I still go back to my prediction of we're just going to be looking outward into space because, you know, Yeah. because we're Yeah. There's more work. Where's the work going to take us? You know, in the places that where it seemed like outrageous like between that or like um you know, the depths of the ocean or or whatever.

Like we're going to be, you know, venturing more into that because we need something to do. And not only that, like parents already know that like they're not going to be happy when their kids dumb. They're not going to sit there and be like, "Oh, well, this is how like everybody's already anxious and and upset about it." Everybody is. And it's like, what what are we going to do about let's wait till the government does something about, you know, no, they're just going to end up doing something else and just teaching them, them, them, you know, the old school way.

You know how you know what the how much the average person slept before the light bulb was invented? 10 hours. 10 hours. 10 hours. Wow. Really? Wow. Really? Wow. Really? Yeah. But you had we had gas lamps. There's nothing to do. And you're right. Yeah. And we just slept. People took naps, especially in the winter. Yeah. You read and you fall asleep and you go to sleep. So the people would sleep a long time. They'd have naps. This is just 10. So we've dramatically reduced the amount of uh sleep because of the invention of light bulbs.

Wow. I didn't know it was that much. 10 hours. hours. hours. Yeah. Yeah. Yeah. Yeah. Wow. Yeah. Wow. Yeah. Wow. I know. Big difference. A huge difference. It's like a bro, you get eight hours of sleep. It's like a huge deal. huge deal. huge deal. Take it to the next step now. Right. Next level, right? Light bulb gets invented, sleep goes down. uh internet iPhone gets invented TV less light all day long even less sleep yeah and yeah just kind of staying on this track about like human uh behavior I saw this woman so we didn't know this because we weren't around when this happened but I did not know and I confirmed this that when birth control got invented do you know what they how they sold it and what they predicted predicted predicted uh no uh no uh no so they said this is going to strengthen marriages is because it's going to give you control over your uh over having a child.

So, it's going to be way better. Who said Who said Who said they said it was going to strengthen marriage? That was how they're selling everybody who was promoting it. This is what they did. Look it up. Go back to when birth control was I know. But I mean that's like that sounds like such a marketing statement. Yeah. Not like someone really everybody believed that because at the time marriages were far more stable and one of the challenges people had was like un like oh my gosh we got pregnant again it's going to make things more difficult more strain on us.

So they said you have control over your fertility. This is going to strengthen your marriage. That was number one that they said. Number two that they said is it's going to reduce abortion. Because of this we're going to have way less abortions, you guys. It's going to be way better. And number three, they said this is going to reduce uh unwed pregnancies. So out of wedlock pregnancies, pregnancies, pregnancies, all the opposite of what it did, they're all worse. They're all completely worse. There's more pregnancy outside of wedlock.

Divorce is higher. Uh by the way, birth control, there's a bit of a coralate with divorce uh and uh uh and being married. Well, you've talked about this before. Yeah. The going off of birth control and then there's that uh dysfunction and abortion has gone up uh per capita. So it's like all it's like human behavior like oh we're going to fix this thing. The solution is Yeah. You'd think there'd be less like abortion. I mean if obvious but yeah it just I guess they just that's an education thing or uh I don't think uh it's an education thing.

I think it's a human behavior. No. You know it's interesting we're staying on this human behavior talk. So I'm reading a book right now called uh psychology of money and the argument that he makes in it is that the biggest determiner of of wealth is not uh education anything like that. It's actually your behaviors and psychology around money around money around money of course of course of course and just the your relationship with it. It's like it's and it's they you know they dropped this stat that I thought was really interesting or uh that the uh people that buy lottery tickets are are predominantly lower income by four times buy four times amount of the lottery tickets than the wealthy.

You know You know You know it's crazy when you think about that. And that same that same group or is the same group that would say they don't even have $400 for emergencies. Listen, my family uh came to this country poor and uneducated. Okay? My dad had he didn't go to high didn't go to he didn't go to high school. He went to second grade. That's how far he went. Yeah. Yeah. Yeah. Poor [snorts] and uneducated. But they had this mentality of saving, only buying what you need, and working hard.

And they ended up raising a middle-ass family in Silicon Valley, which I know it's way more expensive now, but it was still expensive in the 80s. Yeah. Yeah. Yeah. uh and four kids. So, um I've seen that and I also know people um who, you know, are kind of always in that like struggling and you look at their spending habits and it's just total like really bad uh financial health uh or behaviors. behaviors. behaviors. Disconnect. Disconnect. Disconnect. I know. Isn't Isn't that crazy? Yeah, Doug brought it up.

Doug, go back to that screen. that screen. that screen. The sleep one. No, the proponents of birth control. Well, before that he brought the sleep cycles up. Did you see that? So, a lot of the way they did the 10 hours was actually they had a first wake and a second wake. So, it wasn't 10 hours consecutively, which that makes more sense now because I'm like, "God, I can't imagine. I don't It was cumulative. It was a cumulative 10 hours a day." Yeah. Yeah. Yeah. So, look, uh, I'll go back to the other one, Doug.

Proponents of widespread contraception in the mid- 20th century, particularly with the introduction of the birth control pill in the 60s, argued that increased access to fertility control would fundamentally strengthen marriage and significantly reduce the need for abortion. So if you scroll down, Doug, so these were the arguments that they made in the 60s because there were people that pushed back in particular the Catholic Church. Catholic Church was like, "No, this is not a good thing." And they're like, "You guys are stupid. It's going to work." And they said proponents predicted that enabling couples to plan their families would lead to happier, more stable marriages.

It was believed that the ability to separate sex from procreation would reduce the burdens of unplanned children, allow for better economic stability, and improve the emotional connection between spouses by removing the fear of unwanted pregnancy. Sounds reasonable. Like when I read that to you, it's like that sounds reasonable. And reduce abortions. A major argument for making birth control widely available was that it would eliminate unwanted pregnancies, which were viewed as the primary cause of abortions. Sounds totally reasonable. Went the opposite direction. Mhm. Mhm. Mhm. So, see human behavior, man.

We are just Yeah, we're broken. Overrided it. Overrided it. Overrided it. Yeah, we're super super backwards. So, what happens when we have all this the these AI tools that are going to we're not going to solve anything, dude. We're going to have more stuff. Yeah. Yeah. Yeah. Is what happened. I mean, I think I definitely think that like I'm I'm always on the hunt for production production production storage units for sale and stuff like that. I just think people have more stuff. stuff. stuff. Oh, it's going to be crazy.

I that's all that's historically for the last I don't know how many years I mean how many decades has been a great business actually one of the best business models as far as profit margins um it's going to get just exponentially worse with 3D printing AI and the tools stuff like that it's we think is going to be a good thing right it'll drive cost down it'll make things easier whatever but what it'll actually do is just over consumption it'll just cause it it it well we already have evidence of that we have more stuff now and more economic uh like freedom now than ever before and people are just less you know speaking of uh human human psychology human psychology human psychology uh what area I think you guys are probably answer this properly what what segment spends the most time and energy and money studying human psychology for the purpose of uh trying to figure us out manipulate us what what part government government government yeah politics yeah politics yeah politics politics politics politics they spend so much time and money Yeah.

Uh, and energy figuring out human psychology. psychology. psychology. I mean, that goes all the way back to the Roman Empire, though, right? I mean, the whole coliseum was designed for that purpose and the thought process into that. And so, we figured they figured that out way back then. Distract the the people and we've only gotten so much, you know, it's it's funny you bring that up because uh I've I've had several DMs in the last I don't know, 3 to 6 months of, you know, you guys don't talk a lot about current events.

And I'm like, you know, it's not something that we uh we all talked about said, hey, let's stop talking about it. I think without any convert until today, right? right? right? I think it's at such a an un realistic level that it's like it's it's like [clears throat] every day there's just so many things that it's like it's overwhelming. And I think that I we can't be the only ones that feel that. We went full [ __ ] It's like the the new cycle is politics has gone full [ __ ] It's just too much.

There's really nothing Yeah. to to absorb that's going to benefit your everyday life. everyday life. everyday life. Right, left, everything. It's just it's just awful. just awful. just awful. I'm going to point to that. I'm going to point to that. Right. So, for example, we talk about this on the show all the time. Uh avoiding heavily processed foods is a wonderful strategy to eat appropriately. If you try to eat appropriately while eating heavily processed foods, you're going to probably lose because they're so well engineered. You're going to constantly be fighting the urge to overeat.

you're going to fight it all the time and you'll lose, right? So, with politics, uh, arguably they invest the most time, energy, and money on how to manipulate people through human psychology. How do you win? Don't pay attention. Yeah. Yeah. Yeah. If you pay attention, you'll lose. They'll get you. Yeah. Yeah. Yeah. They're going to get you. So, your best bet is to turn it off, which is what we did. They kind of stopped paying attention cuz it got so wild. Well, that's what I was getting at was that uh for the audience, there wasn't any sort of conversation that was had by the three of us that were like, "Hey, let's not talk about this." I think we just all simultaneously stopped paying attention.

attention. attention. Yeah, it's too much once. Yeah, for me it was like once Doge was out, I was like, I'm out. These guys aren't going to pay attention to fraud anymore. We're not going to do anything about this. See you later. Totally 100%. [clears throat] So, uh, for me it was the Epstein files. Oh, yeah. Yeah. I mean, to me that those two are like the biggest to me that was this that was the most evil, egregious stuff that we've ever publicly been like aware of, right?

I think conspiracy theorists and people have been talking about that type of stuff, but like there's documents and emails and a track record of all this evil. evil. evil. Yeah. Yeah. Yeah. And we just keep it moving for people to just blame UFOs blame right past the most evil like despicable things you've ever heard in your life. your life. your life. It doesn't get any cra like crazier and worse than that and we are on to the next news. next news. next news. Well, you just see how mad they get about like the most surfaced issues.

You're like, "Wait a minute, what about eating kids?" eating kids?" eating kids?" Well, I was just going to say like, uh, cuz we all kind of tuned out cuz it was just, you know, kind of crazy. But if if the hardest people to manipulate through this process are people who don't pay attention to it, so they're not paying attention to all the stuff, so it's hard to get to them. Y Y Y and people who are in stable married families. families. families. Uh, so they're the hardest to manipulate.

It's easy to manipulate depressed, anxious, or scared people who want to consume lots of things and don't have a family. Much easier to manipulate them. So now it makes sense. Yeah. Yeah. Yeah. Why things would go in that direction and why they would promote those things. While they promote consumerism, while they're going to promote the next big thing, why they're going to promote fear and anger and anxiety is because we can get you to do what we want uh if we do those types of things.

So it's like turn it off. Yeah. It's like one of the best things you could possibly do. It's been great. It has been. And you know, my life hasn't changed other than feeling better. better. better. Yeah. Yeah. Yeah. I don't need to know I don't need to know everything. everything. everything. More optimism More optimism More optimism every every 5 seconds. And the and the best thing you can do is to clean your own room, right? So focus on on on your family, your neighborhood, impact it and whatever your beliefs are, whatever your your moral foundation and things that are important to you.

Uh do that within your house and do that within your neighborhood. And that's the best thing that you possibly can do. getting in these debates online over these sides back and forth is just it's it's such [ __ ] now, dude. It's got so obviously bad. So, I'll go in like a more So, I'll go in like a more positive note. So, they had they just did a big Harvard did a big study on multivitamin use. So, people who used a multivitamin for two years showed up as 5 months younger uh at the molecular level.

But don't you think that's really hard s because we've talked about this before because the person who is disciplined enough to take that multivitamin every single day also probably works out makes better food choices. choices. choices. That's the healthy user bias and they found and so no they controlled for that. that. that. So really they did this is the quality of the cell that they're saying is more youthful. youthful. youthful. I think uh it's uh it's we're we're constantly constantly constantly like real hard nutrient deficiencies are not super common.

Uh they're more common than you would think, but they're not super common. But suboptimal nutrient intake is very common. So you're getting just enough vitamin D to not get sick, just enough zinc to not have these crazy symptoms. symptoms. symptoms. Yeah, your levels are low, but it's not optimal. And so again, this is another study supported. It was 958 adults over 60. It was a randomized trial that taking a simple multivitamin made them all five months younger at the molecular level. Such an easy, simple, like cheap.

like cheap. like cheap. Yeah. Yeah. Yeah. Inexpensive stuff. Inexpensive stuff. Inexpensive stuff. Covers the bases. Yeah. Do you guys remember who was it? Uh I I forgot what organization did this, but they said, "Can we make a 2,000 calorie diet hit the RDA? You can't." You can't." You can't." And dietitians couldn't do it. You can't. You need I I seen I used to keep this as my desk is a 2,000 calories and the food quality. But they tried with healthy. They tried. They can't They couldn't.

So the number is okay this I don't know how if this has been revised or whatever but I've had this at my desk for years. I used to use this to help to sell multimed that in and like personal training and help with nutritionist that it takes a 3500 calorie diet and a serving of liver once a week or something like that. It was like a weird thing like that. It was like a weird number like 3500 calories of healthy Yeah. Exactly. Like planned healthy food 3500 calories plus a serving of liver.

I think I can't remember how much liver in a week a week a week to hit all your RDAs on all macro micronutrients. micronutrients. micronutrients. And I'm like that that's crazy. Nobody does that. No. Yeah. Yeah. Nobody does. I don't know if that's still true or what the number is now and how accurate that was, but I totally remember that cuz I used to keep it. I used to keep it like printed out on my desk. It's just an easy supplement. You get a quality one.

Uh but you just take one a day. Um and you're not going to notice huge gains. Like that's I think that's the thing with multivitamin. You don't like take it. and you're like, "Dude, I I feel it. I feel it." Unless you have a nutrient deficiency, then you'll feel it. it. it. You'll feel it if you're But you're probably just like, "I think I'm just taking the supplement. I don't know what it's doing." Um, but yeah, dude. Two years, 5 months, uh, decrease at the molecular for people over 60.

over 60. over 60. That's That is Isn't that cool? I think that's So, I want to hear Justin's had this note up there for a while and I just don't It's totally Justin Justin Justin talking about my Meso American Batman. What is that? I feel like Z has to call up out your weird notes cuz I'm like what is the He's never going to he's never going to shoehorn that in. I know. I wait for like a random like pause. Yeah. Where where's the transition to me American me back?

Yeah, you talk too much. That's why I play it on us. We should just be quiet at one point. Even right now I'm trying to talk about it. You guys keep going. So, all right. All right. Let's hear Yeah. No. So, thank you, Doug. I gave him the link ahead of time. Look at that. Like it looks exactly like um like Christopher Nolan's version of Batman. That's real. That's real. That's real. Yes. So he used to be a um uh so this was like a a an underground god like in in in mythology for um for the Aztecs, I believe.

Um but uh you know, they feared this this bat uh creature that dwelled underneath. And it was just interesting to me that like this depiction like it looks literally exactly what they designed for designed for designed for it looks like a Batman costume. So he he has to know about this then, right? right? right? I'm sure they they must have referenced this like it must have been the inspiration for it. But I've never seen this. I I wouldn't even have thought that they they pulled from an actual historical, historical, historical, you know, thing.

I'm kind of like, yeah, cuz I've read some of the comments and there's a lot of people saying that this was generated after the fact, not necessarily original. original. original. So, they did have a deity, but the costume costume costume Yeah, there was a deity, but yeah. So, here's what I want you to do, Doug. Google. So, it name is Kamaz. It's on that cuz it looks it is Doug's probably right cuz it is too spot on. That's too bent many. Yeah. Yeah. Yeah. Doug, type in the name.

They called them Kamaz. Kamaz. Kamaz. Yeah, I've already got it typed in here. Pull up the images. Let's see. Let's see what we see if there's any like ancient art or whatever. Cuz I mean I could just see Christian uh what's his name? Bale. Bale. Bale. Bale. No. Bale. Yeah. Yeah. Cuz that looked just like rocking that suit. Okay. Oh, so there's the actual statue. Click on that, Doug. Let's see. That's actually That's actually That's actually Is it Mayan? Yeah. Oh, Mayan. Oh, so it just looks like just looks like a bat.

It looks like a bat. But I think the one that is on social media was generated. Damn. That was so cool. Oh, Oh, Oh, you got it. you. I'm telling you right now. And that was real. That was on a historic uh Instagram page, too. You cannot just take anything no more. This is This is also why I'm like so disconnected from all the back to the political talk a little bit is that look that look that look how cool that is. I feel like I have to go I have to spend a half hour to 45 minutes just to confirm real.

Yeah. Is this real? So, the deity is real, but what they did is they used AI to make use AI to make the Yeah. They made a version of it. So it looks like it's like damn it. Yeah, dude. That's hilarious. Sorry to bust your bubble here. It's okay, Doug. You got to keep it real. real. real. That's right. That's what you're here for. for. for. I think that's But I feel like that's what it is now. Like you have to do that. Like you have to triple check now and make sure because so many things are are are manipulated with AI and stuff.

Wow. You Oh, so I want to comment. So I'm going to change subject. So uh I know so alcohol consumption is dropping right now now now and probably a good thing. But then some experts are like maybe not all a good thing because appropriately used alcohol is a widely used and accepted social lubricant. And so they're saying that the reduction in alcohol consumption isn't necessarily this is a speculation because people want less alcohol but rather they're hanging out less. So did you have you heard Scott Galloway talk about this before?

No. No. No. Oh. So, Scott Galloway, it's it's like he's gone viral with this this I don't know if it was an interview or what when he first originally said this, but he makes this comment like his his advice is to uh go out, get drunk, make bad decisions. We He's like I don't know. I've heard this. Yeah. I don't think I don't like I mean it's a bit I think it's a bit tongue and cheek, but his I think his point he's making is that we are we've stopped going out and being social.

being social. being social. Yeah. and taking right taking risk and being social and interacting with the opposite sex and doing that and alcohol works as a social lubricant and so that's like his it's it's a very effective one uh and it's also ac widely accepted. So you can go it's it's not like shunned. It's not like you're pulling out, you know, a joint or something else. And speaking of which, that's not necessarily a social lubricant that can cause a lot of anxiety. But alcohol is like a really easy one.

One drink, two drinks, people like are a little bit less fearful to talk to other people. Um and so they're like, "Yeah, it's probably a result because people are hanging out less." Yeah. Yeah. Yeah. You know, uh as a result, no, I I I agree with that. I don't think it's like we're a bunch of healthy people that we're we're making this decision. Like it's not I think it's we're just they're not going out. No, it's it's it's I mean I remember when we had Enzo here and we I was asking him about like high school party like high school parties is like different now too.

Remember he said if he wanted to talk to if he saw a girl at a party he would first go to her in he wouldn't approach her approach her approach her Facebook. Yeah, Facebook is so she was over there. He would go on social media, find her, friend her on Facebook and then if she accepts then you send a DM. Then you send a DM. Well then if she responds responds responds then you walk up to her. Then you walk up to her. Wow. Well, and then if you're going to compare which which are the most prevalent ones and like socially acceptable now, it's like you have your vapors and then you have like the people that still drink.

It's like I would prefer like you at least have a drink. Like if I was like a teenager, let's just say because you're more likely to be socially engaging. So I we have a mutual friend. I won't say that Frank cuz I want to put his personal stuff out there, but he has uh he has a daughter. He has a couple daughters and uh one of his daughters just went off to college and uh you know this is becoming really common too where kids go out and uh they think they want independence and and leave and then they go and they like it they're just like they want to come back home really bad.

It sounds like a good idea and everything like that. And so his advice I thought was really interesting. Uh cuz she was like I want to come home. I don't want to stay here don't want to I don't want to stay here and this and that and like just lonely. You know what I'm saying? Like doing classes hard classes hard classes hard and Yeah. And so he he you know what his advice was? He's like, "I want you to throw a party. I want you to just throw a party, meet some people." some people." some people." Yeah.

Yeah. Yeah. And have them have them come over, have a good time, be safe, you know, stay in the house, do your thing with that, but invite some people over and throw a party. party. party. And she did that and completely turned a 180. And she met a few people, they started hanging out. And it's just it's crazy to think that that's parental advice. advice. advice. I know. But how and how effective how effective it was because uh exactly that is that granted I every case I'm sure is different and unique.

Uh you know the parent that probably had the kid that was partying or doing drugs or something don't it's probably not good advice but this was a 4.0 girl that was you know I know let your hair down a little bit. Yeah. Yeah. Good kid. Good kid and and like that his and his and her dad was just like hey you know like it's you're you're grow you're grown up. you did a great job this like could be social, go throw a party, go meet people, go do that stuff for a little bit and and then then tell me if you still want to come home.

home. home. How often I know Adam, you have the occasional you started to enjoy whiskey a little bit, right? How often it's not a ton, right? I know you do it like a couple days a week. Yeah, it's I mean for me it feels Are you I was going to ask you this cuz I know you're like me like uh there's a very fine line between I can have some alcohol and I just feel crappy and it's not drunk. I don't have to get drunk. I just drink a little too and I just don't feel good.

feel good. feel good. Yeah. Yeah. Yeah. How often are you using Zot? Is it every time? time? time? Every time. So if I So every time you have Zotics. Yeah. Every time. Because it because what you just said if uh this is new to me. I I have never been somebody who would make a glass of whiskey on a Tuesday night or something like that, which I admittedly have done. Now it's not crazy. Like I I don't think I'll go more than maybe two nights in the week.

And that's not consistent. There'll be weeks I don't at all. But if I do do that, um even if it's just one, uh I absolutely have this. I like, you know what I like to do it the most? It's what I've noticed when I'm like sitting here talking about it like uh I like to when I grill when I'm barbecuing and I'm like and I'm in the kitchen that does sound good good good and I'm in the kitchen working for like four hours sipping on a on a whiskey while I do that.

There's just and I got my music that I don't know there's something about that vibe for me that does sound fun is like I enjoy that. It loosens me up a little bit. I'm not trying to get hammered. I'm not putting forward back. But if I do that I'll have a Zio 4 and that keeps me feeling just fine. If I do that and I have one or two, I don't get the after effect at all. If I I feel so fine the next day. That's how you can do it.

That's how you do it during the week. I couldn't get away with that if I didn't have Ziotic to to take before. I I I I wonder how many of our listeners know that we did a a drinking game with Ziotics. Uh that was that was a test. Yeah. Yeah. Yeah. Well, it sold all of us how profound it was. was. was. Well, we went too hard. Yeah. So, the goal was we're recommend this. You can actually I think you can find this on YouTube, right?

YouTube, right? YouTube, right? You can find it on Instagram. Instagram, I believe. Yeah, it's on Instagram. We did a drinking game. This is a long time ago. How long ago was it? Probably good at least seven years ago. Wow. You think it's seven? I think so. So, we did a drinking game and it was to do a commercial free Max. free Max. free Max. Did I not have my son yet? So, okay. Maybe I don't think I had Max. No, maybe it wasn't seven. I'm thinking it was right before 2020.

Um, well, Max is six going on seven. Okay. So, I think it was around 2020 that we did it. And the reason I remember that because we were in Ohio for the Arnold, right? And I remember I think Eli was editing the video at that time if I recall correctly. correctly. correctly. Okay. So, what we did was we were going to do a commercial for Ziotics and we thought it would be fun to drink one and then had do a drinking game. Yeah. Yeah. Yeah. And we changed the rules of the drinking game because we thought it would take too long.

So, it's like doubled up the amount of drinks you had to take. Yeah. Yeah. Yeah. For every loss in the game. And we got way more drunk than like it was bad. It was like we all had remember you can keep track. We count the drinks in there. I think we had like I know I did seven shots I believe between seven and 10 shots. No, we were destroyed and I didn't do the most by the way. We were destroyed and and we had to come back to work the next day and I was like this is not going to work.

And I came back and I felt tired the next day but I was okay. Tired. That was it. I was sold. I'm like, dude, did they really just really just really just invent something that made that possible? possible? possible? I know. Pretty pretty pretty crazy stuff. stuff. stuff. God, that's seven. I'm still stuck on probably six years. Let's say six. Well, do you remember if I had Max? I don't think don't think don't think I don't I don't remember. No, I don't. Katrina might have been pregnant cuz I know she had to pick you up.

Well, she might have been pregnant, but even like I said, so that means it would have to He's over. He's going to be seven. seven. seven. Yeah. So, seven years ago. Wow. Wow. Wow. I know. Crazy. We We've been working with him for that long, huh? long, huh? long, huh? Yeah. Yeah. they go back, you know, I want to look at some look at our partners and see like who goes back. Obviously, Organifi goes back some of the furthest, right? But Ziotic is up there then with some of the the furthest back, I would say, too then cuz that's quite a long time ago.

Yeah, that's a long time. That's wild. That's wild. That's wild. Anyway, don't go get smashed, but it is good for the occasional. We did it for you. Most children's multivitamins are just candy or they don't have adequate nutrients or they don't have the nutrients that kids need. So, there's a company called Haya that makes a multivitamin for kids. It's not a candy, but it does taste good and it's got the nutrients that your children actually need. This is the only multivitamin for kids that we recommend.

Go check them out. Go to hyaalth.com/mindpump. That's hi yahhealth.com/mindpump. That link will get you 50% off. Back to the show. the show. the show. Our first question is from Haley Valene. How realistic is it to progress in workouts every week? Sometimes I go a couple weeks without progress and I think I'm doing something wrong. Even if over a long period of time I do see strength. strength. strength. It is not realistic. Yeah. It's not realistic at all. No. The only time this happens is in the beginning.

beginning. beginning. Yeah. Newbie gains. Newbie gain. And you know why? And that's just in spite of what all the other factors that are going on. going on. going on. There's a lot of central nervous system adaptation. A lot of the strength gains is your muscles are learning to work better. And so it's it's pretty reliable that for the first couple months of proper strength training, maybe longer, you're going to see strength gains almost every week. It's a beautiful window, you know, so long as everything else is is being done.

But if you're if you're strength training for a while, like no, building muscle and strength is a valley slow incremental slow incremental slow incremental step ladder. Sometimes you take a couple steps down progress. It's like a child growing, man. It's like it's like the nothing for a long time then all a sudden you see this thing and then you see nothing for a long time I or you go backwards a little bit. Yeah, that's the only difference. It's like you don't see your kid shrink. Yeah.

Yeah, that's true. That's true. That's true. But other than that, it's like that though. So, no, it's I think uh you really have to to to zoom out and and and look at your your programming and your training and your diet in more like 30 60day type of windows than like the week by week. week by week will will really mess with your that was even at the uh competitive level where I was tracking and super dialed. I noticed that that like I got to be careful not to overcritique my week to weeks.

Yeah. Cuz then you really get in this like game of overcorrecting and manipulating too much when it's just like so I had to have to like shut it down. Like so I would allow I even like as let's say a bad reading, you know, scale went the wrong way, body fat percentage went the wrong way, I would still allow like two more weeks to go by before I would make any sort of adjustment. Uh and most times I would see some sort of positive swing or or gains or something in the right direction after I just waited that time.

And I'll add this uh for fitness fanatics uh in particular, the desire or belief that you need to pro uh progress every week is one of the biggest reasons why you won't Yeah. Yeah. Yeah. Thinking like, "Oh my god, I I'm not making strength gains every week or I'm not building muscle every week or I'm not burning body fat every week." And pushing to try to produce linear progress is the number one reason fitness fanatics go backwards is this constant idea. Um and you know you we we saw this with the science of strength training.

Uh you go back in the 60s when scientists were figuring this out. Um you had lifters in the US this is what they tried to do and then you had the Soviets who were like no uh this is not what you do. We're going to do some strength gains and we're going to back off for a while and then come back and you make better gains by accepting that this is not a linear uh process. Trying to push the linear gain after gain this will this will almost always cause problems.

Next question is from Jimmy Jacobs 423. How can someone prevent stretch marks when trying to lose weight? weight? weight? So, this is a tough one. There's a few things. It is largely genetic slower, but there are a few things that might actually help. Um, so one of them is to eat a diet that's high in protein. Uh, because collagen uh is made up of protein. If you have a low protein diet, it's like it's a great way to not uh to promote poor health or elasticity in the skin.

So, high protein is number one. Number two is to lose weight more slowly. And then red light therapy. Red light therapy is one of the few things in data to consistently show reductions in stretch marks. It actually shows it pretty consistently. U this is largely genetic, but there are a few things you could do. could do. could do. Is there any validity to cocoa butter? You know, that's that was like a [clears throat] [clears throat] [clears throat] I don't know. My wife did it. Some women swear by it.

She did all the other stuff, too, which you know, you make the argument that red light therapy and the and the strength training and the high protein was probably the main thing. Sure. Sure. Sure. But there's again, a lot of this is genetic. Um, but the red light therapy is the one thing like if you look at the data on red light therapy, right, right, right, it shows an effect. Yeah. Yeah. Yeah. So, if like you're pregnant or you're you're you're losing weight, that's great for the skin.

You can put this on your skin daily. Um, and uh, the data shows that that it does reduce. reduce. reduce. Next question is from a working mom. I'm focusing on my step goal. Is hitting the goal on a weekly average sufficient or do you need to hit the goal steps every single day? single day? single day? Sometimes struggle with long workouts in the office and not getting all the steps in, but it can usually make up low step days. Three three time 3,000 with uh, with getting in much higher steps on the weekends or this is not ideal.

Ideally, it's better than nothing. It Oh, yeah. I mean, it's better than nothing, but you're far better off trying to get the steps in on those those low activity days. Totally. Yeah. Totally. Yeah. Totally. Yeah. Yeah. The benefits from steps is less to do with the calorie burn um and more to do with the activity. Yeah. Yeah. Yeah. And [clears throat] what we find in the data is uh daily activity is far better for your health and longevity than infrequent high activity. So in other words, if you add it all up and it averages out to the same, but this group over here does a bunch of low days and then a bunch of high days to make up versus this group that does some every day consistently.

day consistently. day consistently. The sum every day has better quality of life, less depression, less anxiety, better blood markers, better longevity, it's just better. So um this is not like strength training. So strength training is interesting, right? Because a couple days a week of good strength training is enough to set that the gears in motion. Uh but activity, the benefits of activity are it's best to do it daily. Yeah. Yeah. Yeah. Than to do a lot sometimes consistent baseline. baseline. baseline. Just to speak from personal experience, uh something that I've like noticed just in the last maybe year or two of really paying attention to this with myself.

Um and I've shared this a couple times on the podcast. There is a noticeable difference when I get 8 to 10,000 steps or more on my days in the week with my sleep than when I don't. Yeah. If I have a low step day and for sure if I have a low step day and no workout, um I just am I'm restless at night. I do not get so many carryovers. I do not get So it's not this is not like a a calorie burn game thing.

It's just overall health. Like you're you're going to increase uh blood flow, oxygen, so it'll speed up recovery. So it'll it'll promote better recovery. It'll be better for mental health. It's going to be better for sleep, better for digestion. So the same two groups of people, one group, they all hit the same amount of steps per week, but one group gets almost all of it on the weekend. The other group divides it up over the week. The group is going to get way better results. Now, if you don't have another option, yeah, it's better than not.

Then it's better than not. Uh but if you have an option, you know, here's what you do, right? If you're in the office, this person says they're in the office, and so that's when they're getting few steps, is to break up your day with really short walks. Yeah. Yeah. Yeah. And here's what you'll notice. Uh, number one, you'll hit better step counts. They add up. And number two, you'll more productive. So, you're going to be better at work because I think that sometimes people like, well, if I do that, I'm going to take away from my job or whatever.

Now, you do a five minute walk, you know, four times during the day. Yeah. Or five times during the day. Activity and focus uh jumps. It's way you're way better at your job. Yeah. Yeah. Yeah. Next question is from Trisha Eric Sunstrom from Facebook. This question is uh what are some high protein high calorie snacks to hit your calorie and protein intake? protein intake? protein intake? Well, we talked about one today. Yeah, meat sticks. Paleo Valley meat sticks are really easy. The best. The best. The best.

Yeah. Um I, you know, if you can have dairy, dairy is wonderful for this. Like a little cottage cheese, high protein yogurt, uh Parmesan cheese. Have you guys seen the protein on Parmesan cheese? They now make Parmesan cheese like like crisps and it's just Parmesan cheese. And you look at the macro. I wish I could have dairy. I'm like, man, if I could have dairy, I've been on that way before that study came out, came out, came out, as it turns out. I mean, I I have with me today, I have my uh 20 gram of protein Greek yogurts.

Little tiny servings of Greek yogurt that has added way into it for 20 grams. Those are easy to crush those. Um there's there's a lot of stuff like that. Uh we have partners that we we work with. Uh you know, the Chris chips are like incredible. Like those are high protein. Um, protein. Um, protein. Um, you could also just like, um, and I've seen this, they sell these at the grocery store where you'll get like, uh, chicken that's chopped up already for you. So, it's like designed to be put on a salad, a salad, a salad, but you could buy a pack of that.

It's 20 g of protein. They've seasoned it. Hardboiled eggs is another one. Deli meat is another one that you could just have and you just grab and eat. And it's a high protein snack. It's not that it's not that big of a deal. M I used to advise clients with this all the time when you know I had some clients were like no I just have to have some snacks in between my meals and a lot of them would grab turkey slices was a real popular one with my clients or cottage cheese with some fruit in it was I used to I remember the I used to I remember the trainer just I get like a a pound of turkey deli meat and some slices of cheese and I used to just eat it wrapped like yeah it was tastes good like that together was easy high protein uh yeah you just have to get creative um you know the I always I although I wanted to comment that the I'm not a fan of like the the promoting snack.

I love the, you know, beef jerky, Paleo Valley. I love the crisp pretzels. I love things like that as an as a like emergency. It's there. You have it. I'm always trying to teach client though to What was the thing that you said you were talking? were talking? were talking? Yeah, there's no such thing as snacks, only incomplete meals and complete meals. meals. meals. And so, and I just I I try to communicate that to clients. It's like that snacks is a madeup marketing term that we use to to tell people that you need these things between meals.

It's like no, you have either a complete meal or an incomplete meal. And most snacks are incomplete meals. And so the goal should be to just try to have more frequent meals so you hit your You know, one of the problems with snacks is besides the fact that they're usually processed, but we're we're naming a bunch that aren't too processed that are good, but the problem is you tend to eat snacks while doing something else. And the data shows that when you're distracted, you're distracted, you're distracted, uh, it lowers the satiety signal.

So, you're more likely to overeat. In fact, they've done studies where they had people eat while watching TV or on their phones. phones. phones. Great for your digestion versus eating when they're not same meal. meal. meal. And people will eat 10 to 15% more calories calories calories because they're distracted. And snacks tend to be like that. Like when do you eat a snack? You don't sit quietly eating or you're Yeah. you're often doing doing doing or you're you're at work, you're on a computer, whatever. And so it tends to result in overeating versus making it in the meal when you sit down and actually eat.

Yeah. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. Pump Media. Pump Media. All right. I know you like that episode. If you did, check this one out. Stop doing three sets of 12 to build muscle and do this instead. You guys want to guess? guess? guess? Stop doing the three sets of 12 and do this instead. Uh, with that intro, my guess is you're going to tell people to change the rep range up to Yeah. 5x5 or low rep range.

Do you guys remember when you're going Yeah. So, um, often times we get stuck in like a set count and a rep count or a range