Debunking Fitness Myths ! | Mind Pump 2803

Key Takeaway

The five most impactful health and fitness interventions, ranked by science and real-world results: whole natural foods (10-20 lbs fat loss with zero effort), high protein (27% more muscle gain), consistent sleep (doubles fat loss while preserving muscle), creatine (adds 5 lbs to lifts), and a good coach (multiplies success odds by 5-10x). The first three alone can transform your body without even stepping in a gym.

Episode Overview

This episode breaks down the five most impactful health and fitness interventions with actual data and real-world coaching experience. The hosts analyze whole natural foods, high protein intake, quality sleep, creatine supplementation, and coaching - revealing exactly how much each one moves the needle. They share specific numbers from studies and personal client transformations, showing that while simple interventions like eating whole foods can lead to 10-20 pounds of fat loss without calorie counting, more advanced strategies like high protein can increase muscle gain by 27%. The episode emphasizes that these fundamentals are far more impactful than most people realize, with sleep quality often being the limiting factor for people over 35.

Full Transcript

Transcript of Debunking Fitness Myths ! | Mind Pump 2803 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

All right, look. Here's what we did. We took the five most impactful things that we preach all the time for health and fitness and we broke them down with the science. How much of an impact does eating only whole natural foods actually have? What about high protein? How much of an impact does that actually have? What about consistent good sleep or creatine, the best supplement ever invented, or a good coach? We're going to break them all down. How much of a difference do they all actually make?

Are they worth it or are we splitting hairs? Let's get to it. Well, this is hard because I wish you would have picked some that people think are really impactful and that there are not. Oh, that Well, I want you picked you picked the five most impactful impact. You're correct. Exactly. But I want to give numbers. I want to give like actual numbers so that people say okay well that actually is a big difference or yeah it's a kind of a small small small priority wise you just want to stack these up these up these up totally like which like how big of an impact do all of these have when it comes to comes to comes to massive massive massive health uh fat loss muscle gain I mean so I mean rank ranking them would be a bit of a challenge we just go to the first one well yeah let's do that first let's start with whole natural foods and so what I want to do is I'll talk about the data data data and then let's talk about our experience training people, managing gyms, and managing trainers who train people.

Okay? Okay? Okay? So, whole natural foods. Let's just say you go from eating the traditional western diet, which typically has anywhere between 60 to 80% of the food or calories coming in coming in from processed foods. So, these are foods that are in wrappers, boxes, multiple ingredients, long shelf life. So, processed foods. Y how big of a difference does going from that to only eating whole natural foods have? So I'll talk about the data first. The data shows that your calories will naturally drop naturally if all you did was that and you didn't try to do anything else.

You didn't try to eat less. You didn't try to change anything else. I'm not trying to eat more of this, more that you just about 500 calories a day. That's what the data shows. The data shows that your calories will drop by around 500. In some cases more, in some cases a little less. I don't even think that's a really good study or a really good even um it's not complete. Yeah, it it's so much more impactful than that. That's an average of all these people that eat from an all different calorie range.

I agree. So, let's talk about our experiences. Like experiences. Like experiences. Like what have you guys seen in terms of fat loss, loss, loss, muscle gain, body comp? We've seen people that have done nothing but change cravings. Nothing but that and it radically change blood panels, radically change libido, radically change body composition, right? I mean just that cognitive ability. cognitive ability. cognitive ability. I'm not talking all the things that we talk about with building strength and with uh or manipulating anything else. Yeah. Yeah. Yeah. Just I'm going to make this commitment.

This, by the way, this is the reason why I don't know what year it was. 2015 or so, maybe Doug can fact check me when I can't remember. When did Whole 30 come out? out? out? This this is why this exploded. It might have been 2015. Yeah, Yeah, Yeah, that was my guess. Right. So, this is why this exploded and had so much success. success. success. What is it? 2009. Oh, even further. 2009, 2009, 2009, I guess. I guess we were really aware of how popular it was probably about 10 years ago.

years ago. years ago. Yeah. So, Yeah. So, Yeah. So, it's been around for a while. So it and lots of success, huge, massive success because it was this simple and and it was hold 30 for 30 days. That's like the challenge. It's not even like eat this way for the rest of your life. It's that and it was what was so brilliant about it was that they had she had distilled it down to eat this way just for 30 days and watch. and watch. and watch.

Yeah. It's like that that's how impactful it is was that if you could just get people to commit for 30 days of doing that that they would see so much of an improvement on so many things that they'll make some changes they'll make changes you and if they just go the rest of their life attempting to be close to that that is I'll and I'll back you up uh I think because I 100% what a great observation because the benefits that you notice from switching and eating this way get better 60 days 90 days, 6 months, a year, two years.

So, whatever difference you notice in the first 30 days, uh it only gets better. And yet, people did it for 30 days and were blown away by it. So, here's okay, I'll give some hard numbers and I used to communicate to this to my clients and I'll give a range. range. range. So, all the clients that I trained that were this is what I communicated because I didn't communicate this early on. This wasn't even on my radar as a trainer early on. As a trainer early on, it was all about calories and macros.

those meal it was meal prepping and and planning and diet you know I would give them diets and and here's your meal plan that's what I should say meal plans it wasn't until later where I fig this was like like such a game changer I was like oh that's simple let's see what happens and from then on on average if a client just did this nothing else they didn't try to eat more protein they didn't try to avoid any of their foods they didn't try to diet they didn't try to bulk they just did this on average my clients would lose 10 to 20 pounds of body fat just from this with no parameters.

With no parameters like you're hungry, go eat. Just eat like this. like this. like this. That's it. That's it. That's it. Yeah. Just eat to 20 pounds. Now, now someone might be wondering, what's the difference? Why would some people lose 10? Some people lose 20. The more weight they had to lose, the closer it was to 20. 20. 20. The less weight they had to lose, the closer it was to 10. Yeah. Yeah. Yeah. Now, to add to that, here's what I also saw. Uh a dramatic reduction in inflammation.

inflammation. inflammation. Mhm. So people would come back and this this was quick. This was within the first 30 days. Oh my god, my joints don't hurt as much. I have less headaches. I wake up with more energy. I feel less inflamed. I feel less puffy. I used to hear a lot of uh my clients say, I don't feel as puffy, especially my female clients. Um sleep would improve. And it was always shocking to people because there were no more parameters included and everybody was eating until they were full, which blew everyone's mind.

mind. mind. Yeah. you can you can seek out food and eat. And what I noticed was um a lot of the blood markers in terms of like sugar uh like when I had clients that were pre-diabetic, it completely reversed it. And it's like um you it just goes to show like the difference uh you get from natural foods. Well, I I had um I remember getting clients that were obese or really overweight, doing all the calculations of, oh, this person weighs this much and so based off of that, they should be eating this many calories and then putting them on a whole food diet and they would come back and they'd be like, like, like, I can't eat this amount of food.

Yeah. Yeah. Yeah. So, you have people who are way overweight, overweight, overweight, chronically overeating. chronically overeating. chronically overeating. Yeah. Chronically overeat. I do as a trainer sit down do the formulation or calculation of like okay this person is you know 280 pounds you know this is about how much cal protein carbs fats what are they right right activity yeah and and then I'd give it to them and I'd be like okay and here's all the foods right and they lay it out and would always they come back 3 4 days later be like I can't eat this too much too much food and so wrap your brain around that a person that obviously got to this place eating too much food Yeah.

Now was coming back and reporting to me, I can't do it. I can't hit the the calories. Like, how crazy is that? I'll say this right here. Uh it's not impossible. I'm sure there's people out there that can do this, but it's actually pretty damn hard to be obese and eat only whole natural foods. It's actually pretty difficult, you guys. Uh so, this one thing right here has a profound impact. So, if your goal is to lose 10 to 20 pounds of body fat and improve the way you feel and inflammation, all that stuff, just this step right here will do that for you.

Just this one simple step. Yeah. Do you eat a lot of processed foods? If you're eating like a science experiment, your body's going to perform like one. Unstable and unpredictable. That's why we created the 100% free benefits of eating whole foods guide. simple explanations, practical swaps, and real food strategies anyone could stick to. Your body thrives on real food. If your energy has been slowing down, get the free guide and start feeling the difference. All right, All right, All right, so it's number one. All right, protein.

How much of a difference does high protein make? I actually looked it up. I actually had AI do a giant analysis of all of the studies and all of the meta analysis. And the question I asked it was, and I went back and I asked it a few other ways just to make sure the numbers are correct. How much of a difference does high protein actually make in strength and muscle? Like how much of a difference does it actually make? Now, keep in mind in the studies, they're not taking people who are way under eating protein.

They're taking people who are eating, you know, a normal amount of protein, which is not enough, but a normal amount of protein. And these studies will take that and double it typically. So, it's typically 0.8 8 g of protein per kilogram of body weight versus 1.6 g per kilogram of body weight. Now, we recommend uh higher I'll recommend 2 g per kilogram of body weight or to make it more simple closer to a gram of protein per per pound of target body weight. Okay. So, but I'm going to use what the all the studies is more studies will exam will use those parameters 08 to 1.6 per per kilogram.

What does the data show? What's the difference? how much more strength. And by the way, keep in mind studies are typically 16 weeks long, maybe 24 weeks long, maybe 12 weeks long. So I would argue through my experience, which we'll get to, get to, get to, yeah, as it goes longer, it gets better. But in those periods of time, what does the data show? You're going to gain 10% more strength on average. That's not nothing to sneeze at. And about 27% more muscle. muscle. muscle. 27%.

27%. 27%. Okay, that's crazy. That's it. That's it. That's it. Just from doing this right here. Yeah. By the way, this is these are meta analysis, meaning analysis, meaning analysis, meaning you can't deny that impact. They're controlling for calories. So, it's not like they just ate more calories or that's it. 27%. That's massive. That's massive. That's massive. Yeah. So, that's like the difference between gaining 10 pounds of muscle and gaining almost 13 pounds of muscle. Another 3 lbs of lean body mass. So, you you pair this with the whole foods.

foods. foods. Oh, god. And you fix you made you made the point to say that uh of course there's exceptions to the rule, but I would say I have never seen personally I know know know I have never seen personally somebody who eats all foods high protein overeat. Yeah. Yeah. Yeah. Like o overeat food diet. I see a documentary on that. Yeah. Yeah. Why don't they do that? Yeah. It's just it's it's difficult to do. It's difficult. If you eat a high protein all the satiating, you'd really have to look at it.

Uh if you're pairing that with strength training, training, training, oh god, oh god, oh god, all all that will happen is you just build muscle. You just build muscle and get leaner. get leaner. get leaner. Yeah. So magic it the these are for sure one and two. One and two. Now here's what I experienced with my clients. with my clients when we would go high protein, their recovery ability uh dramatically improved. Dramatically. Yeah. Like very different. I remember I had I'll use one example cuz I have so many.

But I had a guy that I was training and him and I would strength train between one to two days a week and he would do Brazilian jiu-jitsu between two to three days a week. Okay? And he was in his late 30s at the time. So I was probably in my early 30s, he was his late 30s. Cool guy, real nice dude. He was always athletic, always fit. and he's like, "Man, I can't do any more ex jiu-jitsu, Brazilian jiu-jitsu is pretty intense. Like a traditional Brazilian jiu-jitsu class, typically is about two hours long, and the first hour is like workout warm-up, but it's more like a workout.

Then you're doing drills, and then the last hour is live sparring, which is essentially you're wrestling hard with other people, which is exhausting. If you've never done this before, you know, it's like you're tired. After three minutes, you want to go take it's super hard hard hard and so it's it's pretty intense." So, he's doing that two to three days a week plus strength training one or two days a week depending on how much jiu-jitsu. And he's like, "Man, Sally," he goes, and this guy was a brown belt.

Uh, and he's like, "I can't do any more jiu-jitsu. It just breaks me down. And I can't do more than the basic strength. It just breaks me down. Like, what's wrong with me? Like, what's the deal?" And so, I'm like, "Let's let's do this, dude." Because we never really talked diet. He really just hired me for strength training. I said, "I want you to hit uh one gram of protein per pound uh of of your body weight," which was a lot for him. He wasn't doing that before.

before. before. So, he actually made an effort to do it. The guy comes back to me and he's like, "Bro," he goes, "Uh, not only can I add another day of jiu-jitsu, but I'm not sore or stiff anymore." He's like, "I can go do a full another class of jiu-jitsu, and I feel better than when I was doing less just from doing that." We did nothing else. We did no other. We didn't do anything. sleep. We weren't adding massage. There was no red light therapy. There was no sauna.

There was no special supplement. It was just let's go from your current protein intake, which was probably half of what what I recommend. It's like double your protein intake. Watch what happens. And he came back to me and he's like, I can't believe what a difference this makes. Well, this is also where the saying in the in the bodybuilding community came from, which I don't agree with, but this is where the saying come from. This is the truth in it. Yeah. This is the truth in it.

And where this comes from is that you can't overtrain, you can just undereat. Yeah. And that is like if you continue to increase that protein and increase that like you will recover. You'll keep be able to do it. And I don't agree with that. But it's the reason why that statement seems to be true for so many people is because that's just it. If they just kept increasing uh it protein and continue lifting harder and progressive overloading, their body continually recover and build muscle for a really long time.

Aid in recovery. Now, here's what the data also shows with fat loss uh in calorie control diets. A higher protein diet tends to uh cause a 10% increase in fat loss in comparison. It doesn't sound like a lot, but it's it's it is 10%'s a big percentage to see any changes in. And over time, here's my argument. That percentage gets better because of the muscle building aspect. Sure. So, not only going to burn more body fat through it, you're going to build more muscle, which will also help with the fat loss.

So, big impact. Big impact. All right, sleep. Let's talk about sleep. about sleep. about sleep. How much of an impact does consistent good sleep have in comparison to what most people experience with sleep, which is subpar? It's not terrible. We're not talking about you just had a baby, bad sleep, but we're talking about the typical person. typical person. typical person. I mean, it's really the determinant if you're going to fully progress. Otherwise, you know, you're looking at grinding your gears and hitting a massive plateau. You really can't bypass this.

this. this. It It's obviously this is this is top three. Um three. Um three. Um it is sometimes when you have the other two perfectly in line. It's the only reason why you're not seeing the results you should. you should. you should. Oh, this will be a wall. So, and and this uh it's important always, but becomes exponentially important as you as we get older. It's like as my clients that were counter 30, 40, 50 like like like uh could have been eating whole foods and could be high protein, could be strength training, but because this was so messed up, they're not seeing the results that they they should be seeing.

When we're younger, we tend to have a bit more resiliency around it where you can still you can nail the first two, kind of have trashy sleep, still get some sort of results. But it it I have found in my experience, you get above 35 and even if you're chipping away at the first two, which should show you huge results, you're not. And it's almost always because of this part right now. my experience with the young people, uh, when you take a young person, teenager or 20s, who's fine, you know, I'm getting some crappy sleep, but I can go cuz you're resilient.

They do this for a month, it's like overnight overnight overnight PRs crush everything. It's like, what the heck just happened? I can't even believe believe believe your body's been starving for it. Oh, it's incredible. All right, so I'll show I'll explain some of the studies. So, and now the studies compare bad sleep to good sleep. So it's typically 5 hours versus seven or eight hours of sleep. So uh so this is a bit extreme but this kind of illustrates just how powerful sleep can be in the same in a calorie controlled calorie deficit or fat loss diet.

Bad sleep versus decent sleep. The difference is you lose twice as much body fat and half as much muscle in a deficit. In other words, when you go in deficit, you're going to lose some muscle and you're going to lose some body fat. Okay? If your sleep is bad, you'll lose half the body fat and twice the muscle. If your sleep is good, you lose twice the body fat and half the muscle. That's a huge, huge difference. Yeah. Yeah. Yeah. And then when it comes to injury, this is the greatest predictor of hurting yourself.

One bad night of sleep increases your risk of injury by 50%. So crazy. So crazy. So crazy. One bad night, not a week, not a month. You just had a bad night last night and then you would go work out, you just increase your risk of injury by 50%. Yeah. Which is wild. Which is crazy. All right, creatine. The greatest supplement ever, the one that has the most data, the one that consistently shows it has a benefit. benefit. benefit. Uh here's what you're going to get from creatine.

Uh about five pounds to your compound lifts and about two reps. That's it. That's it. So, and I know everybody's like, "What? That's it?" In the land of supplements, that's like king because supplements typically don't do that. actually does something. But it's not it doesn't come close to all the other stuff at all. In fact, I had a talk with a friend of had a I had a talk with a friend of mine. My wife is coaching somebody right now, a friend of ours, and we're on the call and we're talking about all this stuff and she brought up creatine and she's like, "But I don't know if I should take it and it's a supplement and this and that." And I'm like, "Listen, who cares?

Don't take it." What do you mean? I heard it was so great. I'm like I was like, "Okay, you you you'll probably go up two reps on your lifts, which is cool, but it's not it's not a game changer. whole natural foods, high protein, sleep, game changers. Creatine in the land of the context of supplements, awesome. But in the context of what moves the needle, huge, not a big deal. big deal. big deal. Okay, that's so this was the only one I had a bone to pick with.

Yes, Yes, Yes, cuz I was like you I don't know how you came up with these five and not have resistance training in there. there. there. Oh, Oh, Oh, that's got to be that I feel like that's a must. a must. a must. Well, I mean that I mean again it's like if how much of an impact does this really have? Uh, creatine doesn't even make this list for I think I'm assuming people are strength training if they're if they're in this, you know, with all of this.

Yeah. If you're not strength training, let's go. How much of an impact did that have? Yeah. I mean, because I I mean, because the first two I first three I could even make the argument no strength training or anything, but you know what I'm saying? Like those three things are so impactful. I've seen that change people's lives that don't even resistance train. I've seen I've seen my my own mother go on the Whole 30 and it like changed like no nothing else, you know, nothing else, maybe take some walks and that changed their life radically.

So the first three bar without anything are that impactful. So if we're talking about what are the most impactful things somebody could do for their health, creatine doesn't make this list. Resistance training, walking would be right here. Yeah. No, strength training is uh what causes what sends the signal for your body to adapt in the ways you want. So without that signal there is no reason for your body to adapt uh in the way and the reason why I bring that up and why this is this is important argument to me because when I make it or was Mark making the points that we were just making on the other three I'm making those points without resistance training cuz if you put whole natural foods into this person and that they switch over and their strength training oh god yeah forget the the 500 calorie thing you talked like talked like talked like oh yeah oh yeah oh yeah that person that's huge huge like that may be the only thing they ever compounding interest is what you're dealing with.

dealing with. dealing with. Yeah, they they may that that whole foods and just lift weights may be all they have to focus on for the rest of their lives and be in phenomenal shape. And so, um I'm not assuming they're doing that, you know. And same thing goes with the high protein thing like uh high protein just will control the calories, make that person healthier, you know, yeah, add strength training that the all the arguments we made is exponentially stronger now. So, yeah, creatine doesn't make this list for me because it's uh you can not use creatine for the rest of your life and you'll be totally fine.

I like bringing it up though because in the land of supplements, it's king. But again, we're talking about a category of things that don't make that much of an impact anyway. Yeah. anyway. Yeah. anyway. Yeah. You know what I mean? So, but it all in that category, creatine. Yeah. Has a big impact. All right. Last, a good coach. So, here's the deal. like we just gave you uh like really simple basic steps that make a profound impact. That doesn't mean they're easy. It's still hard. It is hard to go from a traditional diet of 70% of your calories come from processed foods to getting rid of it all to a traditional diet of I eating 60 grams of protein a day to now I need to eat 150 grams of protein a day to a a lifestyle where I stay up late at night on my phone or watching Netflix.

I stay up late Friday night to sleep in Saturday. Monday comes around I'm jetlagged to getting consistent good sleep. Like simple but yet difficult. What is a good coach have? What does a good coach provide in terms of impact? Well, I'll I'll break it down for you. Your odds of long-term success, even if you follow the steps that we talked about, uh are dismal. I hate to say it. On your own, if you look at the data, 90% of people are going to fail. So, you got a 10% chance of success.

What does a good coach do? A good coach dramatically increases your odds, guys. Dramatically. You work with a good coach, you've multiplied your odds of success times five or 10 in terms of is this going to be something I'm going to be able to do for the rest of my life. And a good coach knows how to use all those tools and implement them and coach you and guide you through the process. This is my favorite one on your list that I think would be kind of a surprise of the five because some somebody else would make the argument walking, strength training, this and that.

Uh Uh Uh I like this and I I I want and and maybe it's it's top of mind for me because we just got off a bunch of live callers and we we help a lot of people that uh that call in and say things like, "I've been listening to your show for 5 years. I know what you're going to say to me." You know what I'm saying? Like I know what I'm supposed to do. You know what I'm saying? Like so they don't they don't lack don't lack don't lack the knowledge of the four that we've said before because we've said this a hundred times hundred times hundred times but the psychological discipline of following through when we get in our own way is so common.

I know. Uh so common that we even have trainers and coaches that hire other trainers and coaches that that need that because they recognize like I've got past trauma or I have insecurities or I have what insert whatever uh thing that's blocking me from doing what I need to do to serve my body and take care of myself. And so a a really good coach is paramount to helping somebody break through that. through that. through that. Totally. Everybody has blind spots. Everybody does. Everybody does. Everybody does.

Everybody. Everybody. Everybody. Yeah. And we we we all have some sort of insecurity or some sort of trauma or some sort of, you know, effed up relationship. relationship. relationship. Maybe you just been living like this for your whole life and I got to live this totally different way. How do I do that? I'm going to stumble. What does that look like? How do I get back on? Like what steps do I take? I take all the steps. I mean, having a good coach, good coach, good coach, a good coach is worth their weight in gold.

Period. Look, if you want to do this and you want to succeed at it and you're looking at all the possible things you can implement um and do and invest in, a good coach is worth more than all that stuff combined. Mhm. Mhm. Mhm. That's it. Period. End of story. It's the most impactful thing uh that you could possibly do is work with. And I say good coach because there's a lot of coaches. There's not a lot of good coaches unfortunately. But when you find a good coach, oh my god, you guys, this is life-changing.

And we know this. We were coaches. We know how hard this is. We know how hard it is. And we were good coaches. We know how hard it is uh for people to to to get to this point. But if you want to get results, you want to keep those results, you want to be able to do this for the rest of your life and enjoy it and want to do it, then invest in a good coach. Nothing beats that. Period. End of story. So, speaking of challenging goals and figuring it out and stuff like that, that, that, how's your how's your uh today was day journey to the dark side going over there?

Today was day two of just cardio. Yeah. Yeah. Yeah. Is it really cardio? That's it. That's it. That's it. I mean I mean is it cardio I mean I mean is it cardio life? life? life? Wait, what what are you doing though? Like what are you doing for cardio? What's speed two? No speed. Come on. Not great with speed at. at. at. So the incline is eight. Oh, you're actually inclining already. Yeah. Okay, that's impressive. I I like I don't know what it is about inc.

I like I actually prefer walking on I like incline versus I do too. Except for I know what happens the first couple weeks when you have Oh, bro. I was like I had like that was like a big eye opener for me was how sore my calves and shins were from just walking for an hour. I haven't gotten sore but I'll feel my shins burn a little bit which is kind of disheartening. It's like what the hell? But it's it's an eight incline. I'm doing about 45 minutes.

The speed is 2.7 to three. Is that good? Is that a good It's not that fast. I I don't I don't go slower than three. Yeah. Three is where I start and I work up to four. Oh, damn. Oh, damn. Oh, damn. Yeah. Yeah. So, I'm at 3.8 right now. Okay. Okay. Okay. Yeah. Yeah. So, I incre And I do the same thing and and I So, I don't do uh So, I I only incline enough for me to feel my heart rate elevate and then I drop it back down.

Oh, really? Yeah. Yeah. So I incline like 10 or 12 and I'll do that for like So you're doing a little like like a mild interval. mild interval. mild interval. Yep. Yep. Yep. Basically. Basically. Basically. Yeah. About that. So I'm So here's what I'm trying to do right now. I'm not necessarily trying to get like some cardio workout. I could push it much harder. No. No. So could I I'm not so out of shape that walking makes puts me out of breath. What really what it is is I know myself and I know that if I don't figure out a way to enjoy this, this is going to last for maybe a week and I'm going to go right back to just lifting weights all the time.

I know that. So, what I've done, and my wife really helped me with this, uh, is she said, cuz I I had all these plans, right? Oh, I'm going to swim. I'm going to do this. I'm going to do that. She goes, I told you all that, too. She said, and I I really had intentions of doing all that. And I may at some point do that. But she's like, S, she goes, why don't you make this cardio week or this non-lifting weights week that you're going to do every other week, why don't you make it like do something you enjoy while you're doing it uh so that you like that part of it?

So, I'm just listening to a book of course is what I'm doing. So, I'm listening to a really good book called The Faithful Stranger. Uh, and um, and so I just get into the book and so as I'm walking really, it's not about the walking, it's about the book. book. book. And so it's so I'm I like it. I show up and I'm like, "Oh, I can't wait to listen to this cool book." And I just so happened to do, you know, be on a treadmill for, you know, for 45.

I 100% agree with her. I mean, I was trying to push back on you know, weeks ago when you were first saying that. I'm like, "Yeah, I think that's a terrible idea to try." Well, what it is is that you're just uh it's already something too foreign. Yeah. And there's too many of things. You're too many variables. It's just like the advice we give people. It's just like, you know, maybe you like the swimming, but then you hate the other thing. It's like like it's too many var like stick to one.

Try and pair it with something that you do like and enjoy. You know, I um out of all of us, I think I'm probably the biggest audiobook guy. Um and I for some reason that's the time I can't do it. Is it too distracting? Yeah. I for uh car for being on either elliptical what whatever the thing is that I'm that I'm that I'm Is it for you or Yeah, it's the beat. I actually am uh so what I tend to do I I have no problem staring at a wall or looking straight and just with the rhythm and my g You're also probably deep thinking.

Oh yeah. Oh yeah. Yeah, that's what it is. Yeah. And I and I I get deep like the music kind of like the beat goes to my cadence and my get lost in your thoughts. Very much so. And and the book is almost distracting. Yeah. I have to book for me needs to be driving more relaxing. Got it. Uh and I've tried I've like oh this would be great. Are you are you taking notes after afterwards? Cuz that process of thinking I know your mom I I'll do it while Oh bro that's got to be so great.

I'm walking so I make notes in my coming up with all these ideas because so I Well that's there or night time? Those are always where is it helping you at night cuz sometimes you you don't sleep cuz your mind I just I while you were we were just talking I I looked down cuz I hadn't updated my aura. I scored an 81 last night. night. night. Oh Oh Oh yeah. Yeah. So, I brought this is like life-changing for me. I've never scored in the '8s.

Wow. Wow. Wow. So, I I'm I'm I'm on a I want to say on a Which is so funny. So funny that I had to [ __ ] myself up so bad to like force that I had to create this like I know it's it is it's a little funny. I'm going to say I could laugh. I'm going to say this right now, dude. Is that uh guys like us and and you know Justin doesn't fall as prey to this, but he's also also can be prey to this.

When you are rewarded by the world because of your effort and your talent and your whatever, you just without realizing it, you just develop this pride which is like, I can do it. I'm the I'm the main actor in this movie. I can make it happen. If I put my mind to it, nobody can outwork me, whatever. And for for us, it requires us to get crushed and be like, "Okay, maybe I don't got it all. Maybe I got to figure this out." So, you know, now you're at this place where you're like, "Oh, yeah." Yeah.

And I really and and and it's not I'm not perfect at all. I I'll go, you know, a couple nights back I think I scored as low as a 67, which is one of the lower scores I get now. Um when I mess with it, like I I have to TV's got to be off well before 10:00. Um I have to have my my chamomile tea. I do the the the Legion uh Lunar. I've done all my supplements for the day that I'm supposed to. Um, unfortunately I don't have a bath anymore, but I would have done that yet.

But I have to really um um um I have to prepare. I I and I can't take it lightly. It's not like um and then obvious things like tech. I'm pretty I've always been pretty good about that. Like I've I've put good parameters around the phone uh and family. You know what, dude? Because I've had people I've heard this conversation or I've heard people talk about sleep before and like why do I got to do all this planning and prepping and whatever? Because uh our modern world is so counter to what would produce good sleep.

sleep. sleep. Yeah. Yeah. Yeah. That you have to plan. It's like why do I have to plan eating healthy? Because if you just go out and eat whatever's around you, it's going to be unhealthy. I I mean I speaking from my personal experience, it's actually it's uh it's actually hard. It's not easy. I I think it gets um I think it's talked about is like, yeah, you just need to make a little sleep routine or oh, just before bed. Like bed. Like bed. Like it's actually like I got to think about it.

Like I got like when I get home at like 5 or 6, I even have to like vocalize like to Katrina like, "Hey, tonight tonight tonight I we got to really make sure. Yeah, I want I want to get a good night." So like that's how that's how much effort I have to put towards it to get that kind of a score to get an 80 or a 90. I have to think about it long before bedtime. And I have to be already like, "Okay, good.

I'm getting a good dinner at like 6 or 7, so that's plenty of hours of digest." Well, imagine if if all of us for 30 days lived in the woods with no electricity. Yeah. Yeah. Yeah. Sleep. Good sleep would be the default. Like, oh, it's dark to watch or do especially if you're out out. The other thing is too is I I I also have connected very closely. Uh a good a good move like uh there's a big difference. Here's a huge thing too that I've unlocked because I track so much of this stuff.

Um, this is why part another reason it's motivated me to do the the you know I don't even I shouldn't even call it cardio. It's just walking just moving for 8 to 10,000 steps. If I if I'm under 6,000 steps it disrupts sleep. Yeah, dude. Yeah, dude. Yeah, dude. It's just not enough. It's not enough. My body didn't get physically exhausted enough to get a really good deep night sleep. So, I've hacked into that also. So, it's like I got to be up 8 10,000 steps.

I've got to uh really say to myself at five or six o'clock, this is a night I'm going to do these things. I do all the things and then I score great sleep. If I don't, then it's a roll the dice. You know, it's all right. Real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show.

Also, two days left for the brand new program, MAPSG8. It's 50% off right now. Plus, we're going to throw in a nutrition guide. Here's what you do. Go to mapsgreaten8.com. to mapsgreaten8.com. to mapsgreaten8.com. So, mapsgreatate8.com. Use the code launch. It'll give you 50% off plus the brand new MAPSG8 nutrition guide included for free. Here comes the show. You know what's crazy? because we have so we worked in fitness forever and our jobs are very active in the sense that we were always on our feet moving.

Now we're basically we have seditary lives because we come in here we sit and we don't move which is most people's jobs but I was just thinking about this because I was talking with Justin yesterday. yesterday. yesterday. Yeah. I hate it. Yeah. Cuz both of us cuz it's raining so we don't do our daily you know midday walk or whatever. Yeah. And him and I are looking at each other like man I always feel so terrible Yep. Yep. Yep. when we're stuck in here all day long.

But do you know how much worse it must be for people working in tech? Do you know why? know why? know why? You're staring at a blue screen. At least we get to talk to each other. Isolated and you're just looking at a stupid screen all day. Oh god, that's got to feel terrible. They don't even know it. They've lived in it for so long, they have no idea. And that's it. It it it lulls you to to sleep in a sense, right? As far as like thinking that it's just okay.

It's normal. You don't realize it. It's like crap and you don't even know it. And and you know this is the part I mean I'm always I know of us I'm I'm the more you know wearable track stuff but this is stuff I actually geek out and I like like this is the this is where these tools are really neat for me is that I've worn them and paid attention to them consistently and I've I've manipulated stuff in my diet and exercise. I have I've had transitions in my life where I'm very sedentary for a job to very active and I've been weights from, you know, 180 weighing 180 lbs and lean to all the way to 230 and jacked and lean and overweight like all and all in between.

And I've been able to watch all these things and there's there I it's easy for me to start to like tweak and twist these little things that that change that. And I've definitely connected these dots that I can't I can't sit and and do under 4,000 steps in a day and uh and also not make an effort at a good sleep routine and think I'm going to get a good night's rest. It's just it ain't happening. I got to move. move. move. What are we hitting?

Is it about four? Is it under 4,000 just show up? Under four. It's like two to three, dog. Sit at all at home. Even on our days off our [ __ ] walk gets us to four to five. I know. Yeah. Our [ __ ] walk gets us four to five. Okay. If you don't if we don't do that, you're two to three. And that's including your little workout. That's terrible. That's terrible. That's terrible. That's you going to the gym and lifting weights and moving around your steps. Like that ain't nothing.

That ain't nothing. nothing. nothing. So you were saying, Justin, on your days I'm like that. So what do you on your days off? You're not sitting. Oh, I don't sit at all. I hike. I'm out like, you know, taking the dogs like for walks. Dude, I don't It's like a Yeah, it's a big catchup, you know, on the days that we have off. But even still like the discipline of like after cuz I drive too like and I'm commuting. It's like 45 minutes and it's like 45 minutes here and here and here and you know I'm just sitting on my ass and it just it it kills me inside.

Uh and then I get home and then I just I've turned into this sort of like looking scope for any kind of thing that I need to clean or or fix or and I'm just like I'm like going around the house or I'm like taking dogs outside. I'm like you can't you got to like keep up. Like I I've just I I turn all that energy into like this crazy storm. What's crazy and I have so much respect for you that you can do that because what I've also connected Yeah.

You go home, you don't want to move. move. move. I don't want to move. I know. Oh yeah. That would be me if I sat out. That's like it's when when we when we do this and if I don't lift or get get get moving, which is this is what's so interesting to me and I know this this has to be common for a lot of people that get in get stuck in this is that um when I go it's ironic that when I only move two to 3,000 steps here and I didn't I didn't exercise, I didn't do any card, I didn't do any steps, I didn't do anything and then I drive home and I get home at say four or five, I'm I think I'm tired, you know, I feel like and I'm lazy and I don't want to go do all this stuff Now flip that.

Get my steps in, get a workout in. I get home, I go right to clean the kitchen, run some, you know, straighten up, help my wife out with the laundry. Like, I do [ __ ] It's so crazy. By the way, I got to add this, too. It's like uh like how domestic have we become because we like to move cuz we know we need to move. Like, I'm at home sweeping. I'm like cleaning stuff. Totally. And my sometimes my wife is like, "No, no. I you know, you work, you sit down, let me do it." And I'm like, "No, no, I actually I want to help and I also want to move." I was sitting down all day long.

I got it's all ramped up too cuz I'm kind of preparing to move personally into uh the other house and um it's just been like there's so many things in the box and you know you just living in a certain place like you realize how many things you collect and dude it's it's just been non-stop the last few weeks. So I'm like I'm like burned out but I'm still like I'm going go go go go. There's no time to sleep. Speaking of wearing things, I know we're we're supposed to do this big photo shoot today for one of our partners, which we we always we always, you know, him and Hover, which is funny.

Uh, but uh we were supposed to wear all black. So, are you guys put Do you guys wear your Vori? Yeah, I'm in Vori. Okay. How Hey, how lucky is Viori? Because this the the shoot isn't even for Vori, but we're always wearing Viori and all. It's the It's the only reason why. So, I look at old pictures. My wife will pull up old pictures of us and you guys always You guys always made fun of my style back then. And I mean, you're right. I look at the old stuff.

I'm like, whoa, dude. How did I score my wife, man? She She saw through all that, dude. She's like, "Your style changed totally." I was like, "Honey, I'm sponsored by You know what? Cuz Vori does whitelisting with us." I would love to see Viori do like a montage of like all your all your outfits pre Vori and then post Vori. post Vori. post Vori. 95% of my whole wardrobe. Yeah. Definitely. Yeah. Definitely. Yeah. Definitely. They hook me up and clean. Even like you wear a lot of their like button-up stuff and their nice stuff when you go do speeches.

speeches. speeches. No, it's all it's all everything. It's everything because I just don't have a sense. sense. sense. You already changed your life, dog. Chang. Chang. Chang. Hey, speaking of life changing, Justin, you will appreciate this. Doug, I'm going to send this to you. I might have sent it to you yesterday, so I don't know if it's in your in your notes. I saw the coolest machines ever. Now, typically machines are terrible. I'll I'll send it to the group. Uh I think as well well well Wait, is this Okay, like before you I'm just going to guess.

So it has like this track and there's one that you press that's like on a track. Okay. No, that's interesting. That sounds interesting. So Doug, I just I just sent it to the group. I've never Have you guys ever seen a machine that is so sports specific that you would say that might be better than free weights? free weights? free weights? Oh, okay. Oh, okay. Oh, okay. That's never happened. Check these machines out for baseball. They were designed. It was I think it's a Japanese company that designed these machines specifically for baseball players and pitchers.

Look at the rotation. Oh, what? Oh, what? Oh, what? Look at the rotation in the arm and handle as they go through these movements. movements. movements. Have you ever seen anything like that? No. To get that kind of resistance with that rotation. that rotation. that rotation. Yeah, dude. Look at the leg machine even. But the arm and shoulder one is what really trips me out when you see the twisting and rotating of the arm. Interesting. rotation like I I just I can see the rotator. His hand goes into like a uh he can go full rotation with this.

So this is uh Ichiro Suzuki. Yeah. Yeah. Yeah. Has these machines. Okay. Okay. Okay. But like first of all, I would never use these machines on the average person cuz I don't see the But if you're a baseball player, I'm looking at the the shoulder health that it's producing. Oh yeah. Oh yeah. Oh yeah. It's wild. It's wild. It's wild. Yeah. Yeah. Yeah. Do you see how the the the first one that he was showing where it was like twisting and rotating? Yeah. It was weird.

You know, it would hurt my arm. really weird looking movement, but I understand like you know how add resistance. Yeah. Look, look how look how look challenging. challenging. challenging. Well, so if you ever watch So I'm not a you guys know this. You guys make fun of me. I'm not a sports guy, but I love by watching the biomechanics and the physics, the physics, the physics, the sports science of sports. One of my favorite things to look at is a slow motion video of a of a uh professional pitcher.

Oh yeah. Oh yeah. Oh yeah. It doesn't look it looks Look at that one. Look how it twists. the physics of it to get to that last bit of whip to to really accelerate the balls. Insane. I could in slow motion get my arm in that position and they're whipping something 90 mph that like how do you not destroy your arm? Well, they do. So, yeah, exactly. They do the the the game really is to elongate that process. I mean, that's that that's the thing to highlight too.

We talk about this a lot. People I think it when I say that statement that sports are unhealthy for us, it always gets a lot of extreme. Yeah, it is extreme. And it's like uh and that that picture that pitcher's arm will he'll have shoulder will have issues 100%. It's it really the game is how long can he Yeah. How long can you type of power? Yeah. How can you Yeah. torque and throw at that rate for that many repetitions. Which by the way is why you why people they count pitches.

Yeah. Why they count why they count pitches? Why they only they only they only play so many games. They have to have games off before they play a game. Everybody has a number which is kind of a trap if you think about it. You know, it's like I hit my whatever couple thousand. thousand. thousand. It's why people like Nolan Ryan were so special. The guy could pitch for so long and not an anomaly. Yeah. Yeah. It's uh the physics of it is remarkable because like a like a bullhip, the sound that the whip makes is actually that the the tip of the whip is breaking the sound barrier.

Yep. And and what they're doing with their arm is they're literally creating this whiplike this whiplike this whiplike uh physics that's happening where the the end of their arm is is generating so much speed and force. Uh well, first it would rip anybody's arm off. Yeah, it's crazy. Were you in the room when I was talking about Steph Curry? Were you out of the room? room? room? No, I was out. Oh, so you were out of the room. It was before we got on the podcast.

I was telling these guys uh is uh watching clips of him that this was NBA Allstar week and so he he he wasn't playing but he was there and he was with the announcers and the announcers uh their their booth is like I don't know it's 15 20 you know rows up in the stands behind the basketball hoop or what that and he's miked up and he's talking to the guys and they throw him a basketball and he turns around and he shoots it like I mean you're talking about like a I don't even know how far probably a 3/4 court shot or whatever like that or at least a half court plus from behind the backboard and swishes the ball, right?

And and uh I was telling the guys that he just did that, but that that obviously went viral, which brought up a bunch of other clips of him. And he's the only person where I've seen this happen before in warm-ups when he's warming up a lot of times and he's shooting the basketball hoop or shooting at the hoop. Uh he'll I've seen this happen. It's wild. and he uh misses two shots in a row and all of a sudden like you see him kind of look at the hooper like that and they'll call somebody over and then all a sudden they'll get the officials over get the ladder out and they'll level check the level and cuz he doesn't miss like it's it's the hoop.

Yeah. And then they'll they'll like oh sure [ __ ] that's it's off by and they they have to adjust it. Yeah. Yeah. Yeah. like his like he's that honed in to the the It's so funny you brought up basketball cuz when I was on the cuz when I was on the treadmill listening to the book on the big screen above me were were a bunch of um slam dunk competition like that's all the sweet NBA Allar. Oh, is that what it is? That's what that is. So, and I'm watching old competitions and new ones, but again, I'm not a basketball fan, but I do like uh human movement and the physics.

So, I'm looking at the angle that this guy's ankle is hitting the ground and how their feet their foot plants and then how they twist out of it and jump. I'm like, dang, bro. That's Well, it's right to your what you what you were just bringing up to about the uh baseball player. Same thing like their their ang their shin angles and stuff that they shin angles are huge. wild and the ability to get that torque and that explosiveness and that short range wider step and stride and how you can create, you know, more torque and I mean, this is what made me when we first started.

We haven't shouted him out in a really long time. Um, let's give him his love cuz I used to talk about him all the time is Paul Fabitz. Oh yeah, Oh yeah, Oh yeah, he breaks that down really well. Really well. And you know, I've always been fascinated in in sports performance and things like that. and just for a long time the the coaches and trainers have just been whack in that field for a long time. long time. long time. And so it was really cool.

I remember when I first found him, I don't know how many years ago it was now. It's been probably eight eight years ago when when I first came across him and talked about and we had him on the show a long time ago, but ago, but ago, but his knowledge of biomechanics is next level. level. level. So good, dude. I I love I still talk to him and follow him and watch his stuff, but you really only had like Joe DeFranco. He was the guy Joe and Joe was football, right?

So Joe was really the the football guy and then um you know Paul I think is one of the the greats when it comes to basketball. Just the understanding like the understanding how to develop that. We were so off back in the days. I mean we were when we were kids we were wearing strength shoes and stupid [ __ ] like that. that. that. I remember I remember being in the weight room when I was high school doing calf raises calf raises calf raises trying to get my vertical up by doing calf raises.

calf raises. calf raises. Did you guys both buy the strength shoes? shoes? shoes? Yes. I don't know. Now did you do play basketball on them? You were supposed They had drills. You had drills that you had drills and a lot of like Yeah. like spring jumping like plyometrics and I mean torch. Yeah. Torch my cats to like no end. no end. no end. You went to San Jose State for a while, right? Yeah. right? Yeah. right? Yeah. Do you did you know that the the the the kinesiology uh kinesiology uh kinesiology uh one of the best in the nation?

He did uh his thesis was on the string shoes. He completely debunked them. Yeah. That was his whole thesis. It was It's up in the That's why I was wondering if you ever saw it's up in his in in in the room with the one of the classrooms there and it's this whole thing his whole breakdown. Are they still known for having a really good kinesiology? good kinesiology? good kinesiology? I believe so. Oh yeah. Oh yeah. They're still they're still known for. But you can look on like if you Google online like strength shoes for sale.

They people still sell them. Yeah. People still sell them. You can still find them for sale. You know, probably more nostalgia than anything else. else. else. Speaking of performance, uh I got to just give I got to give so much credit to Element. Uh, and I'm going to give him credit for a couple things. One, for not being fearful and putting a full thousand milligs of sodium per serving where everybody was scared of salt, scared of sodium, they threw it in there. Here's the other side of it that was so brilliant.

One of the components, and I I'll I'll tell you why I'm saying this. One of the components to palletability, right? Something that makes the things that make something enjoyable enjoyable enjoyable uh to consume. There's three major compon There's a lot of components and food scientists have figured this out. salt and sugar, fat, salt, and sugar. And so with Element, you have a sugar-free drink. Uh, so it's sugar-free, but no artificial sweeteners. And usually, if you've ever tried a non artificially sweetened zerocalorie drink, I mean, you could tell it's like, eh, you know, it's all right, but it's not as good as the other stuff, right?

But because there's so high sodium, which is what you need if you want the electrolytes, it's really palatable. So, I have friends that they could care less about the fact that it's electrolytes. They just like the trace. the trace. the trace. They just love the taste of it. Yeah. Yeah. Yeah. I have some friends that have like really adopted it cuz it Yeah. Like it's it definitely uh still gives you a really good flavor. That's why in comparison, it's And by the way, they're everywhere now.

now. now. They're in Target now. It's so cool. Uh I actually took a picture of it uh the other day cuz I it was in my local Target and I hadn't seen them there yet and they're they have their own official big old thing. It's been so cool to watch uh you know we're 11 years we've been doing this now and I love when we find partners like that early you know before it's like I mean I feel like everybody knows what element is now but I remember when we first started working with them uh you know they weren't they weren't huge they weren't popular now and just to see them as big as they are and see them in Target and stuff like that so cool I mean Viori you brought up Viori today Vori is another one like it trips me out like how many people I see in Vori now there used there was a time.

I I don't know if I've ever said this on air. I know I've told you guys before. There was a time when we we I used to see somebody in Vori and there was like a good shot that if I walked up to them and said like, "Hey, you have heard of mind." They heard a mine pump. You know what I'm saying? Like that was how how small Vori Vori is so big now. I see people everybody wearing Viori. Well, I see people drinking like less chances of you as a m slim.

Well, like so I have friends So I have friends that I invited to our like our Christmas party and you know they're friends of mine and they love me and some of them listen to the podcast but they're there to be supportive and we give gift bags. So if you attend one of our parties if you're invited we'll give you a gift bag and in our gift bag we've always included uh packets of element. So these are friends of mine and they're not like fitness fanatics.

They're in and out of fitness and stuff like that but they're always they're drinking element all the time. Like why do you drink it? Do you like the electrolyte benefits? Does it help you work out? Like, no. It tastes really good. really good. really good. Yeah. I don't even care about I don't drink soda anymore. This is what I drink all the time now. That's so good. I know. Anyway, I was There was a clip. You guys know Steve Steve Austin, right? The the pro wrestler.

They were he was being interviewed and he was giving and they were asking about like training advice, exercise advice, things he wish he knew back in the day. And he he says what almost every experienced experienced experienced uh fitness enthusiast or you know trainer or anybody who understands fitness when they're experienced and wise and older they always say this and when I was a kid I dismissed it because I said oh you're just saying that cuz you're old now. He says what they all say which is I I did way too much.

Yeah. Yeah. Yeah. I did way too much. I went way too hard. I wish I understood that if I did less, I would have got better results. Now, as a kid, I used to dismiss that so much because I'd be like, "Well, that's because you're in your 50s now, bro." Like, of course, like you can't work out as hard. as hard. as hard. Completely arrogant to the fact that they have wisdom. They've been doing this for decades. Maybe I should listen to them. And so, I just want to encourage if you're a young person listening, like the reason why we give this advice is not cuz we're old.

We're giving this advice because I wish I knew this. this. this. Like, I I want you to know this. Try it out and see what happens and you'll totally you'll get way better result. result. result. It's the argument I always say and I'm making to this is that it's because everything else serves us to do that. Yeah. Yeah. Yeah. There's nothing else everything else in our life. our life. our life. Give more effort. Yeah. Everything else since but like that you're you're working with physiology and nutrition and recovery human limits and and so it's not like everything else.

It's not like the more I do or the more I study or the harder I work, the more money. It's like it's not the same. It's that there is a sweet spot. There is a there and there's a sweet spot for you as an individual at at different periods of your life and and at different times even the week. So, it's like understanding how nuanced that is that hey, when I'm getting good rest and I'm young and wellfed, I I can train this way. And then that same person two weeks later when you're not as well rested, as wellfed, that changes again, you know.

And so it's like this this idea that just you got to push through and harder and that that that mantra resonates with the young teenage boy who's trying to climb the ladder and and so it's like yeah, I think every every wise lifter who's been doing it for a really long time realizes at one point in their life they go like, "Ah, [ __ ] I could have probably done half or even less than half of what I did and got better results if I just did this.

And the other one or the or just this is why I love the grade eight right now. Like this is a fun program for us to release. People are going to be if they trust it and try it just you're going to get blown away. Yes, Yes, Yes, you'll hit PR. Like just get the we we've distilled it down to what we think are the eight most important exercises that somebody could get good at it. We've talked for a long time on the podcast that we communicate like, "Hey, try going to the gym and just practice movements." Like, practice these eight movements, go through that, get good at them, and then watch what happens.

Just watch what happens just from that alone. And but but you know what? So many people won't because they go they'll dismiss it just like they used to just like they used to dismiss anabolic, you know, the same thing like this isn't enough. enough. enough. People trip out like how much stronger they'll get too. It was just like and this is when I was going for PR. It's like you get rid of a lot of the junk volume and a lot of the distractions in your lifting in your workouts and you hyperfocus on these lifts, you know, magical things happen.

Your body responds to it. It actually really is is receptive and and hyperfocused on like the the movement aspect. It can generate you a lot more force if you really allow it to. And I think I think that's again to like the Steve Austin thing. It's for me as like an athlete I I do have a lot of regrets like with with that with overtraining but then also too you you know like not understanding like movement quality like to the degree that I do now and like adding mobility and really articulating my joints and and uh you know strengthening and supporting the infrastructure so that way I I'm freer I'm more able and capable to really produce speed and and force and it it's like it's liberating and it it sets these these athletes off uh you know to to a degree that they've never even knew they had.

Well, if we all agree that these exercises are a skill, which we do, like a sport is a skill, it would would anybody in their right mind who wants to get good at basketball come to the gym, play basketball, play golf, play soccer, play volleyball, all in the same workout, or would you just focus on playing basketball every time you worked out break down basketball into like four basic components? Let's just get going. But it's it's like we treat exercise like it's not a skill. Mhm.

Um and so that's where and honestly that is the difference between somebody who exercises and who works out is that working out is with just trying to get sweaty. Yeah. No. Yeah. No, exercise with that. Just exercising is just getting sweaty and moving. Working out is I have a goal in mind. I'm working out to get better. I'm working out to get stronger. I'm working out to lose body fat. I'm And if you're working out with a goal in mind, then approaching it with this as a skill in mind will serve you so much better.

If your desired outcome is just to move and sweat and you don't care about the results, then then by all means, throw a bunch of [ __ ] into a routine, do whatever, whatever, whatever, jump in place, spin in circles, take Zumba, I don't care. You know what I'm saying? Like, do those things because Yeah. Yeah. That's movement and movement's good for you. It's not a bad thing. But if you are going, you're going to the gym with an desired outcome of results, there is definitely a a better approach to it.

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And again, they also have other supplements that are great for the paleo natural lifestyle. Here's what you do if you want 15% off. Go to paleo valley.com/ valley.com/ valley.com/ mind pump. Back to the show. First question is from Jaylamman23. When it comes to deadlifts, when should I use a traditional and and when should I use a trap bar? Yeah, this is a good question. So trap bar requires less skill to perform which gives it some advantages. Uh a straight bar because it's a higher skill exercise the risk of injury is higher whereas a trap bar is a you know quote unquote safer exercise because of the uh it just doesn't require as much practice and skill to do.

That being said, although they're similar, they're different. I think I strongly think you need to get good at both and so you need to practice both. Um, and I I don't necessarily think they're interchangeable. Uh, but I would definitely practice both because they're both very very valid. Traditional is just it requires much. I would argue that differently. One of them has carryover to the other one. One of them doesn't. Uh, you get really good at deadlifts, you can trap bar deadlift just fine. just fine. just fine.

True. True. True. You get really good at trap bar deadlifts, you won't necessarily. There's not as much. Good point. So, but that and by the way, I'm not that doesn't mean I'm dismissing trap bar deadlifts at all. In fact, I did more tra dead dead deadlifts because it was it's entry level. So like young athlete, advanced age client who's never strength trained before, probably doing a trap bar deadlift with that person first to get them comfortable and with hinging and it's a safer way to teach them how to hinge from.

So yeah, so it makes a lot of sense for certain applications. So, it's not this isn't me [ __ ] on the trap bar at all, but if this is a person who can does can deadlift good or knows how to deadlift properly, you could deadlift and never trap bar deadlift and be completely fine. completely fine. completely fine. One of the most difficult things to do in training is to really hit that posterior chain. There's nothing more effective than the deadlift. So, you have to just keep that in mind.

If you don't have enough time to really build the skill uh and you you need a long period of time to really build that skill uh then I would look at riskreward trap bar would be my focus and I would build strength and I would work my way into yes that skill. Next question is from fit for running. What are good non-meat protein options during Lent since as a Catholic we abstain from meat on Fridays? I'm not a big fan of fish. We get this question every year.

Yeah. Uh at least a couple times and I' we I think we're all in agreeance on how I've heard you answer this a ton of times is that when you're doing things like Lent or fasting for spiritual reasons, then I think that's the way you should approach it. it. it. Yeah. Yeah. Yeah. It's not the idea of like I think that is the whole macros. Yeah. This isn't you you who cares about your muscle? Who cares about your your physique goals uh when you're doing something like that?

I think that's the idea is to let go of worldly things. Yep. Yep. Yep. And idols like being like our bodies and the way we look and stuff like that. And so I think you're defent then either do Lent Lent Lent uh or do fasting for or don't do it. Don't try. Don't try. Don't try. I'm doing I'm going to be doing this right. So we're going to be doing um we're going to be practicing this and I'm going to eat fish and I'm not a big fan of fish either.

But that's kind of the point point is it's got to be hard right now. Okay. I can give you lists of options right? eggs, dairy, fish, whey protein, you know, that's not meat. Uh, but the whole point is it's supposed to be hard. Uh, and the whole point is, uh, to focus in a different direction. So, I mean, I'd say, okay, you're not a big fan of fish. All right, then whatever. It's going to be hard. It's supposed to be hard. It's once a week. It's only for the next 40 days, and you're doing it um for your faith, then go for it.

And there are other, you know, options that I listed, but when you try to like circumvent and and make it so that it's no longer hard. I mean, what are you doing for? Is it just better you don't like it? That's right. That's right. That's right. Because now you're going to learn something. something. something. I don't like fish. I I'm going to be eating hard. eating hard. eating hard. Yeah. But why also even eat fish? Oh, why why just go with nothing? Yeah. Yeah. Yeah. Uh I mean, I guess you I mean, you could That's my point.

My point is like this the person is the person that's thinking that I need to eat fish or I need to do this is chasing these protein goals. One day of doing this a week is not going to hurt you. Not not from a health perspective whatsoever. So you know that that this person who's chasing protein through the these routes are doing it for aesthetic muscle reasons. muscle reasons. muscle reasons. And if you're really doing this for spiritual reasons, it defeats the purpose. So I in my opinion either do it or don't do it.

That's right. That's right. That's right. So like and I I feel strongly about that. Like this is like that's the whole point of Yeah. Otherwise, it becomes tradition and it's not uh faith. It's and it's not uh faith. It's really just about the I'm doing the thing I'm supposed to do. Exactly. That's what I mean. Like don't do don't do that. Like if that's that's the the the next question is from Peter. Peter unofficial. If I don't get enough protein daily, how does that affect my gains?

gains? gains? Yeah. Well, we talked about this earlier. It makes a big difference. Huge. Big difference. You could feel the difference. You could see the difference. There will be no question especially the difference especially you end this in gains. Oh yeah, because if you just said like how much of a difference is making me living longevity, uh staying lean, you know, not that. But you you want gains, you want to build muscle. It's it's the difference of you doing it or not. In fact, almost every client I ever had that was like, man, I train, I do all this and but I I don't like the first thing I go to is like, let me see your protein consistently.

It's like, oh, there it is right there. You do not consistently hit optimal protein. At the beginning of the episode, I said based on the studies, uh, 27% increase in muscle gain from hitting high protein. I would say that that's not even high protein. The studies you're talking about, you're referring to going from 08 to 1.6 per kilogram. I would I would even extend it if you extend this over years uh of eating either eating high protein or not, I would say you're going to make 50% more gain.

And I would argue that if you actually go to a one, what we always recommend, you'd see even more. Yes. So, it's like it makes a big difference. Huge difference. Makes a big difference. Next question is from Mick D. Maria. Why do I love MAPS 15 program so much? You know what? Here's why. Here's why I picked that question. Here's because because the people that are writing in that love this program so much are people who've already been working out for a long time and they're shocked.

Not just that it's easy and that I'm not losing gains because I'm only doing a couple lifts a day, but they're coming back and they're like, I can't believe I'm making progress that I'm getting better results that I had before. had before. had before. I know. I know. I know. Like, and so the our MAPS 15 program versions, so we have many of these, right? And essentially, MAPS 15 means 15 minutes a day, but if you do the the the the barbell dumbbell versions, it's probably closer to 25 minutes.

But you're doing two lifts a day. That's it. Two lior amount of time. People are blown away that they're getting the best results for their life and they're doing way less uh than they ever did before. That's why everybody loves it. It's not just it saves time. It's not just it's easy. It's I'm actually getting better results results results stronger and making gains. Listen, it's so great that you chose this qu you chose this question before we had our organic authentic conversation that we don't even know where we're going is in the conversation and we had this end the way we just ended was talking about how we all everybody that has been thinking about or that's older and wise always goes man I wish I would have done way less and this the reason why so many people love it so much is they have that same realization blows mind they blows their mind when they reduce the volume and intensity and all the stuff they were doing before to something as simple as just two movements ments a day in their in their workouts and they are seeing phenomenal results and who doesn't want to see more results doing less work and it's it's unbelievable.

unbelievable. unbelievable. It's also just a paradigm. It's a paradigm shattering experience. It's against all the marketing we grew up with completely and I think that's why it's so shocking. It's like why wasn't this here? All right, I know you like that episode. If you did, check this one out. Shredded, ripped, defined singledigit body fat. body fat. body fat. Yes. Yes. Yes. You want to get there? Let's talk about it. it. it. Difficult and is it worth it? That's a follow-up question. follow-up question. follow-up question. Yeah.

First off, we got to say, okay, so single-digit body fat, obviously body fat percentages, uh that could be represented by one digit like 3%, 5%, 6%, 9%. That's uh ripped for men. For women, women, women, add 10%. add 10%. add 10%. Yeah. Don't Yeah, exactly. Go you go up about