Fix This ONE Thing and Your Fitness Improves Everywhere | Mind Pump 2758

Key Takeaway

Sleep is the first domino for health optimization. Studies show that when people prioritize quality sleep, they naturally move more and make better food choices—but the reverse isn't as powerful. Unlike exercise or diet, sleep's positive effects cascade into every other area. The key isn't just sleeping more—it's creating a consistent routine: same bedtime and wake time daily, even on weekends, to prevent weekly "jet lag."

Episode Overview

This episode reveals sleep as the most impactful health habit that improves everything else. The hosts discuss how modern technology has disrupted natural sleep patterns, share their personal sleep optimization strategies (including Eight Sleep mattresses, supplement stacks, and routines), and explain why consistency matters more than any single hack. They also touch on family relationships and parenting decisions around sleepovers.

Full Transcript

Transcript of Fix This ONE Thing and Your Fitness Improves Everywhere | Mind Pump 2758 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

One of our favorite things to talk about are hacks that change lots of other things. The first domino. What's one thing you can change that affects everything else in a positive way when it comes to fat loss, muscle gain, fitness, and health? This is a big one, everybody. And the data now supports it. We're going to reveal to you the first domino. Let's get to it. You guys want to guess what this is? By the way, I mean, I mean, I mean, the one thing that makes everything else better.

better. better. It's a thing that I every time we have to talk about it, it makes me feel like I'm getting old. I know you got it. Yeah. Just know I like this is a conversation I find myself having more and more. Uh not just with myself, with friends, like when they ask what the things they should focus on, it's like go get fix your sleep first, then the rest of stuff. Dude, they just they so they just did a big study where and these were this study was based off trackers.

So these were people who had devices on in their mattress or on their wrist and they could really see what was going on. going on. going on. So they could see people's activity levels and they could also see how how much they slept like how much they actually were asleep. Yeah. Yeah. Yeah. And sleep had a positive effect on activity. activity did not have that big of a positive effect on sleep. At least not in in comparison to what sleep did. In other words, when these people got good healthy sleep, they walked on average or moved on average significantly more significantly more significantly more from the sleep.

Whereas, if they tried to do the activity first, there was a little bit of a improvement in sleep, but it wasn't nearly as much. Now there's other data uh that shows its effect sleep's effect on eating habits and this is also profound when people eat when people get poor sleep the the speed at which they eat goes up. So in other words they feed themselves faster and the types of foods that they seek out are are in a in the category of hyper palletability. So you tend to see more sugar, you tend to see more uh processed foods uh and you tend to see a higher consumption uh overall of calories.

So and here's what's interesting about this uh is that if I were to lot health is dysfunctional in modern societies. We know this. But if I were to say what's the thing that has suffered the most in just the last 20 years? years? years? Sleep. Sleep. Sleep. Yeah. sleep and and before that, by the way, with the invention of electricity, but definitely now for a lot of different reasons, right? Wouldn't you say? I mean, it's uh it's not just like there's a a lot of things that we do.

We're we're busier than we've ever been. Yeah. Yeah. Yeah. Okay. So, we're we're distracted a lot. So, so I think we're less present today than we've ever been. I'm sure that plays a huge factor. We've got we don't no longer have the the 36-in boob tube in the living room that, you know, only has four channels on it anymore. We've got a plasma TV on every single person's most people's, you know, rooms in almost every house. every house. every house. Street lights are completely different now.

They're super bright and uh you know, the light pollution is everywhere. So, it's like you can't really It tricks your body to think that like you're still running in daytime. We're we're addicted to our phones. They become a limb, right? Another limb. so hard to just to to to put it away from you that you're you're on it until the until you fall asleep in bed probably. I don't know what the it be interesting to see that stat love to see how many people people people fall asleep to their phone.

Yes. Yes. Yes. Huge percentage. Huge percentage. Huge percentage. Huge. Huge. Huge. I would bet I a huge percentage. That's horrible for you. I think back to when when we were kids. So when we were kids in the 80s, early 90s, after that we got cable, a little different, but uh you was there wasn't a TV in every bedroom. No. Okay. Did didn't start happening till like the '9s, right? Till like the mid to late 90s where everybody had a TV, but TV was in the living room and it wasn't a lot of channels.

No. And at night there was nothing on. No, you watched before dinner. That was kind of like at least in our house it was like we watched shows like before dinner and then we sat and had dinner as a family and then that was then TV was pretty much over. There's nothing on at 8 nine o'clock at night. It was like a like post school, right? 3 four five six kind of seven maybe was like the latest show or whatever but 8:00 there's no TV going on.

going on. going on. No, nothing was on news. There was nothing on. And and you there was nothing to do. There was, in fact, if I, when I was a kid, the reason why I stayed up late was if I had something to do. Yeah. do. Yeah. do. Yeah. If my cousins were over or the first time I got a gaming console that, you better believe I stayed up late playing. But before that, like, I had comic books or magazines, which, you know, by the way, reading a book before bed will put you to sleep.

Yeah. Yeah. Yeah. Uh, this is a fact. Because even if it's uh engrossing, it's just a book. It's not a light shining in your face and in your eyes. Totally different. Um, so it was very different. But now there's always a reason to stay up. There's always a reason to stay up. And you have infinite entertainment, infinite ways to catch your attention. Billions and billions of dollars are spent on ways to capture your attention to the point where you have to consciously put your phone like I better get some sleep.

Let me put this down versus the way it used to be which was I'm sleepy. I'm just going to go to sleep. sleep. sleep. So it's changed a lot. And when you look at the data, this is really wild. And I know it sounds crazy. It's a health and fitness podcast. We're trying to get some sleep. Here's why this is a is so powerful. When you're when you're good and consistent with your sleep, what the data is showing is that it positively affects your activity and your diet.

Yeah. Yeah. Yeah. Now, activity and diet also positively affect sleep. So, they all communicate to each other. They do, but not to the degree. That's right. That's right. That's right. And and that's the thing. I think we've been sold that a lot more and we haven't been we we're not under the understanding of how powerful of a regeneration tool like sleep is. Like it literally is there for healing aspects for um you know producing new cells like it everything happens when you're sleeping to uh improve your body.

So, it's like we're trying to mathematically get get better movement to uh somehow add in some of these benefits, but we're not doing the biggest thing you could possibly do, which is just get more sleep cuz we think doing more and being productive is such the highest um attribute to achieve. Doug, you um you obsess over your score. I know you do. Uh we talk a little bit about this, especially my last like 45 days. It's probably the most I've ever obsessed over my sleep score and I've connected a lot of interesting dots during that time.

time. time. Do you know like one I'd like to hear from you like what's a horrible score for you? I saw you you hit 90s. I don't even know what 90. So what's a perfect score? 100. Yeah, probably. I've never seen I've never had 90. So I 88 was the highest I've ever seen uh that I've ever been able to do. Um where where what's low for you? What's high for you? And have you have you been able to connect dots and stuff? I just transparency for the audience.

I've been obviously I've been sharing my story. I've seen as low as 20 which I bet you have not. No. And uh everything between 20 all the way to 80 during this process and there's a lot of things that I've noticed especially when you run uh backtoback days that are not good. Huge difference. So have you So yeah, so when I first started tracking I was hitting in the 70s a lot. Um, a bad night's sleep would be down in the 60s, maybe even high 50s would be like a really bad night's sleep.

Pretty bad. Pretty bad. Pretty bad. Yeah, pretty bad. Uh, but over time, I've worked on my sleep a lot. And lately, I'm routinely hitting in the 80s. 80s. 80s. Wow. Wow. Wow. Yeah. So, this has been a massive change for me. for me. for me. Was it that supplement you added? What's it called? it called? it called? Well, so I've added No. No. No. Uh oh. Oh, epigenine. Epigen. Epigen. Epigen. I've done So, I do a little supplement stack every night. It includes um epigen magnesium.

I was magnesium, theanine, zinc, epigenine, and glycine. That's right. Yeah, that's right. Epigen is what is one of the compounds in chamomile. Oh, I drink chamomile every night. Yeah. Yeah. Yeah. Okay. Yeah. The difference for some people. So, so we're probably pretty close to the things we're taking cuz I'm taking I'm taking me then I have my chamomile. Mhm. Um, Mhm. Um, Mhm. Um, and then other things. I have blackout shades in my room. So, I have a like almost 100% darkness in the room. When you turn off your electronics, uh, you know, often times, uh, like 30 to 60 minutes before bed.

Do you notice a difference when you go? Yes, I do. Yeah. If I if I happen to get caught up in something right before bed, it will affect my sleep. Yeah. Yeah. Yeah. And then, of course, I have the eight sleep and uh, that makes a massive difference. Yeah, difference. Yeah, difference. Yeah, you know, body temperature, you know, I think one of the things I associate with the eight sleep is my heart rate drops low at night and heart rate is so uh important when it comes to sleep.

So if you have like alcohol or you eat too late, your heart rate will go up. Even I discovered doing sauna late in the day would raise my heart rate. And so keeping my heart rate low at night is so important. And the eight sleep because it's cool. You're you're kind of going into almost a hibernating type state. I feel when you get cool like that, you're on ice, if you will. Today's program giveaway is the RGB bundle. If you want to win, leave a comment below this video in the first 24 hours that we drop it.

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That's it. Enjoy the rest of the show. I would argue of all the things that I do, uh, I would argue that aid sleep is the most impactful for me, my temperature, because if I'm if I'm slightly warm, um, I've like it it'll throw me off and I have to wake up. So, keeping me cool in that bed. So, here's the thing, too, is that um, yes, the data shows being cool in bed, but eight uh, monitors your sleep and adjusts it to the individual, and it'll warm it up, cool it down depending on how how you're doing.

So, by far it's the best tool. Do you know we got one for Max's bed? Oh. Oh. Oh. Oh, wow. Oh, wow. Oh, wow. Yeah. Yeah. It was This was like a This was a little family debate that we were having cuz Max gets up in the middle of the night almost routinely like at 1 or two. And the only times he doesn't do this is like when it's just a daddy day and he and I have him and when I have him I freeze the house.

I mean the I let the house get down in the 50s like that. kids always sleep better and he is just a little you know but and he gets hotter than I do when we're up in the the up in Truckucky I he'll kick the sheets off and I'm cold and so I try and I kind of tell Katrina I'm like he runs hotter than me so if you think my side of the bed is freezing and you go put our son in a regular bed with a comforter on stuff like that and you wonder why he strips down to nothing and he kicks the sheets off like it's disrupting his sleep and so like I finally got an eight sleeve for him and I with the still working on her letting me go colder than what it is.

He's not running as cold as me and I'm like he runs hotter. But what I notice when she's not here and I have control of this and I I put it freezing cold. He will stay under the covers and he'll stay sleep all night long. If he doesn't, doesn't, doesn't, he kicks off around 1 2 in the morning and he and he doesn't complain he's hot. It's just he does it. He wakes up and now he's up and then he comes over and runs in our room or whatever.

Well, it's one of the things that wakes you up is is increasing temperature. In fact, eight sleep will wake you up like that. It'll warm you up and get you to wake up if you want to wake up how they have that. have that. have that. Yeah. So, here's the thing. Here's what people I think because there's a lot of things you could do to improve your sleep. Okay. So, you know, we talked about a device eight sleep, but just outside of that, um, you know, make sure your room is black and you're cool and don't eat, you know, a couple hours before bed.

Don't use electronics an hour before bed or use blue light blocking glasses. Like, these all make a difference. But the thing that makes the biggest difference that I'm finding by far is a uh plan it. So you plan you have a a a routine that happens before bed. Set yourself up for sleep. Don't just expect you're just going to go jump in bed and then get good sleep because it doesn't work like that anymore. Where where it or your brain doesn't shut off immediately. It takes a minute for that to happen.

So uh set yourself up. So if I'm if I know I need to be in bed by 10:00, by 9, I'm preparing. So what does that look like? Turning the lights down, you know, I'm not eating, like do all that. So that's number one. Number two, go to bed and wake up the same time every day. That's a huge a huge a huge that makes a huge difference for people. The average person's bedtime and wake time changes every week. And it typically looks like the same Monday through Thursday.

Friday and Saturday it's 3 hours later. Yeah. and then they try to sleep in and then they're jetlagged uh by Monday and it takes till Tuesday or Wednesday to readjust. So, you're literally making your circadian rhythm go crazy every week. That has profound negative impact. You know, it's so interesting that this is the conversation that you went towards today because this is last night Katrina and I are in bed and one of the discussions that we're having right now is we're trying to improve my sleep, right?

and and I'm asking for her help because I don't I don't want to have to take all this stuff. You know what I'm saying? It's like my my goal is to not have to take this this stack of supplements and do all these things. And I was expressing to her, you know, the the thing that we can do that is more impactful that we just are not good at is being very consistent with the time we hit bed. And that includes Friday and Saturday. I said because even if we're good Monday through Thursday and we have this, but then all a sudden then on Saturday, Friday and Saturday, we're staying up till midnight or 1, it's like I'm jetlag every week to start all over again.

And so like honestly, because she was trying to ask me, she's like, "Do you feel like you're going to have to take all this stuff?" Because this is all new for me. I'm not a like super supplement, take all the stuff all the time guy, but I have been to just try and get the even the remote good sleep. But then the here we are missing out on one of the biggest rocks, but it's one of the hardest. So you say it's obviously it's one of the most important things, but it is it is difficult.

is difficult. is difficult. It is. And and here's here's the way I think you should look at it because people are like, "Well, I can never stay up late." No, no, no, no. This it's the way I would coach somebody to approach this is the way that I would coach somebody to approach eating healthy healthy healthy unhealthy. Right. Right. Right. It's like, okay, why are you staying up late? Is it because you're just watching a bunch of right worthless stuff on TV? Or are you out with your wife and you're connected?

connected? connected? The occasional Thanksgiving dinner party that runs late once a year is not a big or you're having great sex, you know, and you're up like you're like, "Oh, honey, sorry. We got to stop this cuz I got like that's different." But usually what happens is you're just like, "Oh, cool. It's Friday and we're watching this this this total waste of time Netflix show." Totally Totally Totally that I'm just going to stay up two three hours later than I like that. That's that's all. You just weigh your priorities and I think you're fine.

I think most people just it's cons it's so consistent. It's so consistent. Super bad. Like if people go to bed at 10:00 p.m. throughout the week, they'll go to bed at midnight or 1 Friday and Saturday. That's a big difference. Well, it's it's it's so it's like you're keeping yourself up. I know that. know that. know that. It's so difficult. And it's and it's more difficult today than it's ever been because of these things. Yes. You got so much that can keep you awake. awake. awake.

Yes. There's there's uh a million platforms with a million series that you're in the middle of that you want to finish. You've got, you know, your phone that's, you know, vibrating all day and night. That not only is just entertainment is also, oh, I could get some emails knocked out right now or I got to respond to something. It is the default is just like the default is dysfunctional eating and low activity because we've constructed society this way. What technology has done with sleep is it's made it uh it's the default is dysfunction.

Okay, what do I mean by that? When you used to come home from work, you were done. If your boss wanted to get a hold of you, they had to call you on your landline and nobody would call you past dinner time. They just they just didn't do that. Yeah. Yeah. Yeah. So, you were just done. I'm just done with unless I took my work home with me and I had some papers. Like, I was done. I couldn't check my emails or text 24/7. I didn't have access to all the information in the world at any moment or entertainment or reals.

Have you guys seen the data on what reals do to the brain? brain? brain? Oh, god. Oh, god. Oh, god. I know. the guy that created the the endless loop or like when you get down to the bottom and it doesn't stop anymore like has such conviction about that like what he's created cuz and to your point it like it basically is the same with work schedule now like we've all just sort of mirrored that that anything at any moment I could get a hold of somebody like there's no barriers anymore.

barriers anymore. barriers anymore. No. And so those natural barriers uh we we just didn't have to think about it because again back in the day it's like oh the news is done nothing's on you know what used to happen I know it would sound old but this is what used to happen at like 11:00 at night the TV would just you'd keep it on a channel just there's nothing on they're done with TV the time when that was TV was done that weird I just keep remember the channel get like there was nothing or whatever and then eventually it turned into infomercial They used to run infomercials late at night, which which whatever.

whatever. whatever. God, think about that for a second. It was all inomers until like 5 in the morning. morning. morning. The volume of of content that uh and you can watch it at any moment and you can choose what you want to watch at any moment. So, it doesn't have to just be on. But I remember that you you put on the TV late at night and it would there'd be a screen that would come on. It have different colors on it and it would be like boop, you know, broadcast will begin at this time.

Like there's they stopped they stopped TV. They were dealt with it. So, you know, not all I mean I we I also don't want to sound like all that tech is all bad because I mean eight sleep is a piece of tech that actually is a huge benefit. Uh brain FM is another uh tech that I think is awesome that we use all the time that helps do this. So, one of the things that if you're somebody who has a hard time calming your brain down.

So, part of my challenge of even starting that routine is is many times at night that's also where my brain is going. One of the things that will calm that down is that kind of and it's not white noise. I know that there's is more scientific the way it but that sound. I read this thing too. Have you guys ever heard Doug Doug? You can look this up for me. It's uh uh it's a sleep technique. Uh and it's it's the threes the three the three things.

And it's not the three like it's not the 321. It's uh you uh focus on a a body part you can move. You focus on one sound in the room. You f and they and you take your brain to those three things and it like relaxes you. It takes takes you off other things. Yes. I forget what it's called. Just counting sheep like old school. That's I know that works by the way. Counting sheep actually works. Justin, you bringing up brain FM. You said your was it your who tried it?

Your brother. Yeah, it's my brother. I just I just introduced it to him cuz we were he's he's a teacher and uh he's also a writer and uh he was kind of expressing you know what he's been writing and he's writing this this story and um I was like doing some work as well and I just like you know what helps me as I have to put this on because I I start thinking of all these other things at the same time. It's like such a a distraction that I I I didn't realize I was like that in school.

like I could focus, but I was always like one thing would happen and it would just take me right out like so easy. And uh just having brain films focus on was like, you know, for me it was like a superpower. I was like, "Wow, I wish I'd had this in school." But I was trying to express that to him and I was like, you know, this this might be a cool thing to bring up with your class. But he he was listening to it. He's like, "Wow, it's so repetitive." And he at first he was like resistant to it and then we were you know just hanging out and then he was writing and he was like oh my god I was like he was like I was just locked in there for the last 20 minutes.

minutes. minutes. That's awesome. He was tripping out on what does he teach? So he's um he's a high school teacher history AP history and English. So that's sort of his uh uh department. But he's it's funny cuz um his brain is so similar to mine but then more so on the on left brain stuff. like I'm very right. Like so we kind of like it's interesting he's taken a lot of the creativity and put it in that setting. Uh so he he has a unique way of teaching these kids like they have to create um they have to learn it by actually like making things and they have to draw it and you know and so it's it's it's cool.

He was explaining all that. Didn't just you and him go up to Truckucky by yourselves? Uh-huh. That's the first time I've hung out with him for like a few nights in a row. Like we just kind of I don't know ever since like maybe he went to college when we were growing up. Yeah. Yeah. Yeah. So that's like 20 years, bro. I know. And and and you know, and it's and I love my brother. We've we've never had like bad blood between us or anything. We just like kind of diff very different.

And like anytime anybody meets him and they're like you guys like we look similar but was like you guys totally different. totally different. totally different. Yeah. Yeah, we're we're completely different. Uh different. Uh different. Uh does he lift too? No. No, not at all. How So how so how was it? I'm so curious when you uh when you when you talk about him, I think I've only met him once or twice ever. Uh but when you talk about him, it reminds me so much of my I my childhood best friend goes all the way back to fourth grade.

fourth grade. fourth grade. Uhhuh. And so for a very long time we were like in several but as we've gotten adults we are so different like like on on just beliefs ideology like everything career paths you name it we couldn't be more more more different and uh it's sad sometimes because we've we've grown so far apart but yet if you put us in a probably by ourselves for 3 days we still have that that bond and connection and stuff like that. And so was it like that for you?

It was like that. Yeah. I think I was encouraged by that cuz it was you start remembering so many things that uh you both enjoy like he's very much into music and a lot of the sci-fi stuff and all the the totally nerdy stuff I'm into like so I think I think too growing up that's why I you know I have that side of me was cuz I was trying to relate to my brother and his friends and like you know I was a younger two younger uh brother so it was like I was trying to like you know uh integrate into his circle And so I have like this very very nerdy side.

I could totally do like all the, you know, even like Dungeons and Dragons and all that stuff. I'm into it. But uh yeah, so so yeah, we we were geeking out and kind of re reconnecting with that. But it was good, man. It's you know, it's it's one of those things. It's been on my list of priorities of like I need to do a better job. Yeah. Yeah. Yeah. How I mean, how'd that come out? Did you was it like at a like when you just called him up and said, "Hey, let's do this or plan it like when did that when did that happen?" Yeah.

Um I think like over the year like we've been kind of loosely and we there's been things too like um that he's really into board games and like one time we made like a board game together like and it's funny because we've created things together and it's and and they've been cool and it's been fun. And I just like I don't know. I realized that like us hanging out if we're like creating things together is way more enjoyable for both of us. Oh, interesting. Oh, interesting.

Oh, interesting. So, we just have kind of done that like we're writing a story together and we're kind of kind of kind of Oh, really? Oh, really? Oh, really? Yeah. And so, that's kind of like what drew us to there. And I was like, you know what? Why don't we just like do this exclusively? this exclusively? this exclusively? Uh, and we haven't really hung out. And so, I kind of the trucky place is available and I was like, let's just go. for his birthday. So So are you guys going to sell this story?

You're going to write it and put it in like a book. Yeah, we'll see. I mean, I I try not to put too many expectations on these types of things. Try to have fun with it. Um and then Sounds like fun. See what it does. But like I I'm really It was really about me just connecting and bonding with him and then um you know, if it's if it's a reality, cool. Like I'm I'm into it. Yeah. I love I love seeing my uh my brother cuz we we I we're much farther apart than you and your brother.

I'm I'm six years older than my brother. You're six older than just Ebie? Yeah. So Yeah. So Yeah. So I thought he was closer. No. So it's it goes me, my sister, than him and uh then my other sister. But um so I was always the older big brother. And that relationship was like that for a long time until we got much older and then we kind of became more peers. But seeing him be a father is the best thing ever. He's such a good dad.

He loves his kids. kids. kids. He's so loving. He's so affectionate. He loves being with his boys. We went to this this live nativity scene thing uh uh nearby. And u every time I see him with his kids, it just it just warmed. So I sent him a nice text. I'm like, "You're just like the best dad, bro." bro." bro." Do you do you attribute that? Um I mean, I feel like you guys had s had such a great foundation with your parents. Um, just I I think of like even Katrina's family, right?

And every family has their dysfunction. Every family has their issues or what like nobody's perfect, perfect, perfect, but the the one thing that I find in common both with her family, your family is just this like family unit like and love, right? There's a lot of love. There might be yelling, there might be this, there might be whatever thing, but there's it's grounded in love, connection, all things. Would you I mean I would think that way about all your siblings are probably all really good parents and come from that place.

Would you attribute to that? Do you think they Oh yeah. I mean my my we have a exceptional family. Just they're always they're so loving. They're always there so consistent. There's actually very little dysfunction little dysfunction little dysfunction in from the traditional sense I would say on my family like we don't have you know no one's ever been stricken with really addiction. Nobody's been to you know like bad things. Jail everybody does pretty well. Just really good people. But the thing about my my brother and I, we're all affectionate.

We have an affectionate family, but my brother and I are I was just talking to Jessica about this cuz I'm very you guys know how affectionate I am. I I'm you know, I'm a man. I don't mind. I'll give a man a hug and a kiss and I just if I love you, you're going to know I love you. you. you. And my brother's like that. So, he's he's very similar. We're really the only we're probably the two most like physically affectionate physically affectionate physically affectionate men in the family.

And I'm like, I wonder if why it was just us. And it's because we were like that growing up. My my dad's like that. He would hug and kiss us a lot. Yeah. So, you see him with his boys. He's got two boys. He's got boy boys, by the way. Like, his oldest is like, but he's still very affectionate, bro. His son, his kids are cuddle bugs. Like, you first off, they run on nuclear reactors. They have more energy than I've ever seen in my entire life.

But if you stop them halfway through going nuts, and they're just always happy kids, too. You pick them up and hug them and kiss them, they'll just let you. You know, some kids will squirm. No, they'll just melt and let you do it. And so, I just love Yeah. And it's cuz he's like that with them, too. You know, speaking of kids, there's something I wanted to talk with you guys about. It's been on my mind a lot. Uh cuz Max is is getting close to that age.

We're not quite there yet. Um and ironically, I' I've been reading all this stuff and uh both social medias have come across my own articles, my own little digging and stuff like that uh around uh letting your kids spend the night at somebody else's house. And there's a clear divide in uh my family and friends uh that are very pro this and then some that are extremely anti- it. And so I'm not sure where I fully fall on this. Um cuz I come from uh the I I spent the night all the time at people's houses.

In fact, I spent more time at other people's houses uh because my house was a bit crazy and I love going over to my friends houses and I built incredible relationships. In fact, I feel like I have three other moms and three other dads and uh and I think a lot of that got me through uh my childhood. And so that's obviously that's my so I have this natural like of course my son's going to spend the end of that and then but as I've gotten to that phase I've of course like done my reading and this and that I'm like wow statistically statistically statistically I know uh the risk that comes with that and so I'm so curious to how both of you have thought about that and handled that and what's your take on that and do I mean are you aware I'm sure I know you I'm sure you're aware of the I'm very Deloney do a good breakdown on all this and I know he's very against it.

it. it. I'm very choosy. So, um if my teenage daughter's going to sleep over someone's house, uh there's only a few people that we uh that we know that we allow that are not family. Was there a certain age? Would you even let her at 12 or nine? No. No. No. Oh, wow. Oh, wow. Oh, wow. It wasn't even until relatively recently. And it's and these are kids that they we know them. We've grown up with them. she grew up with the kids that my ex-wife knows the parents very well.

well. well. Um, and even then I'm a little bit uh um but the uh the sexual assault and molestation and whatever rates with sleepovers is crazy. Well, it's actually really essential. really essential. really essential. It goes it goes number one is actually dad dad dad of course of course of course and then number two family and friends and then three I think is is so you if you you like you're a good dad you know that okay that's erased you know you you you keep you're safe with your home and all that stuff but uh sleepover is a controllable and so that's the one I'm like just be very careful and here's what I mean by that we'll have kids sleep over our house.

Yeah. Yeah. Yeah. And the parents have never met me. Yes. My daughter will say, "Hey, can I have so and so sleep over?" Yeah. Yeah. Yeah. And I'll say, "Sure." You know, and I'll meet the girl and she's It's my house. It's like, "I don't that's fine." Yeah. And the and nobody will contact me. Nobody calls me. They're just the parents are just like, "Yeah, "Yeah, "Yeah, we're weird like that." Like we we do more we don't let them stay unless like we connect with their parents.

But yeah, I mean it's let's but on the other end too, like we we definitely vet like so we'll go we've done this a couple times even with the new school because we want to get our kids like integrated and you know and they want to go to these parties uh birthday parties and so we've been trying really hard to hang out with their parents and like do some investigation and um you know we've driven like to Morgan Hill quite a few times and like and it's been hasn't been um you know that frequent and they're older now so it's a little bit different for me I feel but uh definitely I'm I'm not comfortable if I don't know where they're going which is crazy to me that that's that's that's well the well the well the so so do you so uh was there an age that they definitely didn't so at what point was the first time you allowed even started to even allow that do you remember remember remember yeah it was probably like around 10 something like that and even then it was to your point it was like all family and like really really close friends.

Um, and they they only had like two best friends, you know, and it's like they grew up together and we all since they were like in kindergarten we knew them, you know, and so it was like I knew their parents very well. Um, and I don't know, like you said, I had I had a lot of like experience, you know, as a kid going to everybody else's houses and like knowing I think the conversation of us kind of like before the drop off was like they all had the number or they they know that like and we've actually driven and picked them up sometimes in the middle of the night.

We've already done that. Yeah. Yeah. Yeah. Because they felt uncomfortable. Yeah. Yeah. Yeah. And that's that's, you know, a hard line for me. So you don't have to ask any questions. Like we're we're there. Yeah. Yeah. Yeah. So So So I mean I So I have my my son is, you know, only six, going to be seven this coming July. And he has one really close best friend. I mean, he's got several friends that I'd say two if you include uh my godson's who is my best friend, right?

And so and and I've I've spent the night with those parents. They've come to Truckucky with me. I've gone to events with them. So Katrina is very tight with the mom. And so, uh, again, my natural right away. Oh, yeah, sure, go ahead. I wouldn't I wouldn't mind that because I feel really comfortable, uh, with that before I start doing my digging and stuff like that. And then you read that then that that sense of like, oh god, that makes me feel uncomfortable. So, I think for for sure I would have to really feel I know the parents really really I would never let my like if my son came over, I want to go spend the night at DJ's house.

Who the [ __ ] is DJ? Who's like no way like no way. definitely would have to be when they're at least old enough to fully dress themselves, never have a question, you know, like like there's opportunities where it's like, "Oh, I need help in the bathroom. I need help getting dressed." getting dressed." getting dressed." Sure, that's a good point. And so, you know, when you're 10, 12, whatever, you're fine. But sometimes a six-year-old is like, "Yeah." No, he's barely at that. Yeah, I need help getting my shirt on or, you know, I had an accident, you know.

know. know. That's a really good That's a really good point. point. That's a really good point. We really Yeah. And we try to host as much as possible and it's, you know, it's a sacrifice a lot of times cuz like me and Courtney don't get to do what we want to do, but like we'll have the kids over the majority of the time for that reason. reason. reason. That's that's how I I plan to solve most of this conversation over your house. My house. I've got the cool house.

Right. Max has got two beds in his room already. Like, you know what I'm saying? Like I think that I think we can probably probably probably I think take care of that for quite some time. Just that alone. By the way, there's a new risk that's now when you look at the data, which wasn't an issue when we were kids, although this was the first time I got exposed to this was at a a a sleepover, but the first time often times kids are exposed to pornography is when they're kids and it's at a sleepover.

sleepover. sleepover. Mhm. Mhm. Mhm. It's a very high percent and it's typically an older sibling or the other kid doesn't have the same restrictions and that's the first time they get exposed to sexual images. That was the first time I got exposed. I was a sleepover uh I had a sleepover over over a buddy's house and he just you know was it's just it's such an interesting conversation to me because uh I mean one until I became a dad I never really thought about it that much because it was so normal when I was little.

I mean I'm trying to remember how young I was when I was already spending the night at other people's houses. I was young. I was younger than my But you were also super young, home alone after school, watching your siblings. siblings. siblings. I know. I mean, but just but shows you how much that we were way more latchy. That was that that was so normal to me that like it didn't even cross. How old were you when you were left home alone? When your mom and dad were like, you could stay, you know, stay home alone.

We'll be home in a few hours or later tonight. later tonight. later tonight. Well, I've told you the story before. when I was five or six and my mom left to go to the grocery store and I wandered down to the neighbor's house and to go play Zelda cuz he cuz he cuz he so young, dude. Oh, yeah. I was five. I was five, five, five, six at the oldest. Definitely under seven cuz we didn't live in that house. And I I remember the house. I remember how in trouble I was.

I remember uh I remember the kid I remember my mom leaving and either going she either went to the grocery store or went to get my sister or something like that. And uh just bad timing for her. She left and that kid was maybe minutes later knocking on the door and I just got a new Zelda and I'm a you know 5-year-old kid like okay you know just walked out left went down four houses and uh you know played Zelda for probably a couple hours and by the time I came out cops were all in the neighborhood and mom's running around frantically and stuff like that.

And so that was the f for sure the the furthest memory I have of that. But we were um by the time we were at the next house then this is where we lived up in Don Pedro and now I'm like seven to nine. I mean I'm not just I'm not only left left home I'm watching my younger siblings. Yeah. Yeah. Yeah. You know so I mean yeah that was very and then the closest grocery store was an hour away. So that was very common where I would stay and have to watch my siblings and uh and do stuff like that.

I got to tell you that uh my Aurelius was playing uh like make believe with his mom. So he was pretending to be like the dad going off to work or whatever and coming home. And he's so funny when you hear these kids talk. He come he he pretends he comes home. He's like I'm home. He's like, "We were hopeless, but now we're okay. I made some money." Wow. We did not see that. Wow. Wow. Wow. We were hopeless. We were hopeless, but we're okay now.

Just I just came back from work. Danny Warbucks is back. You're at that perfect age right now. Like the vocabulary is coming together and he's like mixing stuff into different things and so great, dude. I was going to I got a question to ask you. Trust me. And believe me, there's a there's a connection here or direction I'm going to go. Do you still have you still never farted in front of your wife? Have is that still 100% 100%. Same with her, bro. You're bro. You're bro.

You're 100%. We're on uh year 16 together. That's so crazy. Are you going to give stats of stats of stats of Well, I mean, there's I even have the courtesy when we're when we go to our room and it's like 8:00 at night by this time and we're settling down. If I for some reason have to take a a late night poop, I go all the way downstairs into the other other bathroom. bathroom. bathroom. I do that. Well, trip off this. So, I mean, you might might might Oh, god.

Let me hear your stats. That's not a good thing. You know why? It's attached to attached to attached to the years. I've reduced the exposure. That's for sure. Yeah. Yeah. Yeah. So, what's it down to like once a day? Yeah, Yeah, Yeah, I'm gonna give Hey, I'm gonna I'm gonna give you a stat to follow up your stat, though. So, let me hear your stat right here, sir. here, sir. here, sir. So, no, no, no. So, there's this this article that's been circulating, this hilarious study.

Here's the title of the article. article. article. New study explains why sniffing your own farts could improve brain power and decrease chances of Alzheimer's. Oh, well, I definitely smell my own farts. farts. farts. So, I mean, that's she's not there. I'm definitely definitely definitely You're not helping her, though, bro. So So, so trip off this. There was a study. She's That's her smelling my farts. That's not her. Well, that's what I'm saying. You're saving it for You're only helping your brain, bro. You should help your wife.

I'm sure when I go, she does it herself. You know what I'm saying? So, yeah. She's like, "Thank God he left the room, so so so I can drop my own." Yeah. Yeah. Yeah. So, experts at John Hop John's Hopkins Medicine remarkably found that hydrogen sulfide, this is the chemical that produces the really bad smell in a fart, might slow down brain cells from cognitive decline and even Alzheimer's. Now, okay. Now what I think is really interesting about that stat so breathing that is what is what is okay and anybody in here listen anybody in here who denies this is a liar but if you are in bed by yourself and you fart you absolutely lift the covers up and you smell smell smell no I don't yes you do I have no interest yes you do you lift your covers up 100% why 100% why 100% why always it's mine you dutch yourself curious what's curious what's curious what's you don't think so I think that's more weird weird weird to not care.

No. Yeah. To I just panic. I'm like, I got to get this out of here. Oh no. Oh no. Before she comes back. I'm not going to get any tonight. It's even It's even worse for me because I use a CPAP, right? So CPAP because I snore I can't smell anything. That's the reason why you smell. Well, so if I if I eat too Well, so if I if I eat too much protein, something like that, and I fart under the covers and then I move, I'm like I can't tell if it's come out cuz I got to see.

I'll just wait for my wife to wife to wife to I hear her. Oh. Oh, come on. I got the mask. I would love to see somebody has had it done this. I I I believe my theory is that it in it increases sexual activity to fart to fart to fart to not fart. Yeah, I would think so. I don't know, man. Remember that what's that guy's name? That rockstar that that MUSICIAN want to not fart. He was paying those girls. Yeah. Yeah. Yeah. You know what I just realized?

He was paying those girls and that's it. Hold on a second. Do you know what I just realized? Right. We've heard each other fart multiple times except for Doug. Have you guys ever heard Doug fart? Maybe Doug's like me. I'm very much like you, Adam. you, Adam. you, Adam. Oh, you hear that? I'm very undercover. We've never heard No, not heard you fart, Doug. fart, Doug. fart, Doug. Doug, what's going on here? Wait, now are you are you with that with your girlfriend? Are you with Oh, yeah.

totally. OH, LOOK AT THIS GUY'S NEVER came out. WHY DO YOU NOT DEFEND me this whole time? time? time? I I am defending you now. OKAY. I DON'T EVEN LIKE THIS CONVERSATION. Oh my god. you sitting down to peer. I feel like it just takes away some of the mystery, you know? I like keeping things. If you listen, you talk to my if you talk to my wife, she absolutely loves it. She loves the fact that it's it it does not seem like it's that hard of an effort for me.

At least I don't I'm not in the long game. My stomach hurts, bro. I mean, the amount of protein you're probably eating, I would probably be struggling. struggling. struggling. Listen, we've never We're men in here, Doug. There's no chicks in here. Your girlfriend's not in. You're not going to sleep with us. Why aren't you Why have you never farted in front of us? This is a This is really occurring to me right now. now. now. It's a courtesy. No, it's not. You blast that often. In 10 years, you think you fart in the studio studio studio probably twice a week.

No. No. No. Yes, you do. No. No. No. Once a week at least. Do you think that? You? Yeah. You? Yeah. You? Yeah. Yeah. He's farted many times in here. Well, you know, you've done it with Gusto a couple times, I would say. Uh that I have. I'm just I don't know if it's weekly. it's weekly. it's weekly. Yeah. Yeah. Yeah. Yeah. I just tend to uh try to keep my bodily functions to myself. I mean, that's just I guess I'm I'm a private person. person.

person. But hey, if you're really wanting it, you know, you know, you know, I mean, I would I'm not even a private person and I'm I'm like that. I just I don't there's uh there's no positive ROI for me. for me. for me. Yeah. I don't like there's not No, it's not like you're doing it to be like to make it like it's a positive thing. thing. thing. No. Well, but it is a sign. But not doing this sign of being human security. No, it's No, it's not.

See, the trust that my wife and I have is unbelievable. Unbelievable how much we trust each other. Uh the fact that we can do business together and do the things that we do together highlights. I'm not even talking about you and your wife anymore. I get that cuz you guys have sex. have sex. have sex. Doug hasn't farted in front of us. This is really bothering me right now. Well, if that's what bothers you, I mean, you can have it all you want. I guess I guess I've never realized that with with with I'm sorry I've been disappointing you this whole time.

I didn't realize a lot of things back, dude. Well, hey, Well, hey, Well, hey, I I just Well, I just now found out that he's on the same page as me about this. Like I had this whole time you guys have been giving me this I've been getting teamed up on over here about this and this whole time Doug's been over there quietly like I've never been a big fan of that. Uh honestly, honestly, honestly, do you like fart humor? Fart humor? Fart humor? Fart humor?

Not really. Not really. Not really. Really? That's like that's like God's joke. joke. joke. Okay. I mean, everybody laughs at that stuff, I guess. Um, but it's not something that I Yeah. I just It's not my big thing. Yeah. Yeah. Yeah. I mean, I was always like that, too. Like, this isn't just like a Katrina and me thing. I've I've been that way since since I was dating girls when I was young. Very young. I've always just like it's not the move, dude. I It's not the move to rip one with the girl I'm trying to hold hands with.

with. with. I don't fart in front of girls. Unless it's my wife or my daughter or my sisters. sisters. sisters. That's a lot of girls. All the girls I ask all the the only girls in front of your wife. You're not doing it in front of employees. employees. employees. But if it's like fam like my like my sisters for sure cuz I'm older brother like this is you're going to get blessed. My wife we live together, right? My daughter I like to annoy her. So I mean I've never I've never met a chick who's like chick I've never met a chick who's like man.

Yeah. It doesn't even bother. My husband rips one and then we get into it right away. Just it's it's always Yeah. Like sex-wise. Like sex-wise. Like sex-wise. Oh, yeah. No, that's never going to happen. Well, I know we're going to Yeah. Yeah. Yeah. Well, so like I And maybe that's what it is. The the frequency of what that's happening at my house where there's I I ain't going to ruin that. You know what I'm saying? I'm saying? I'm saying? Any moment. Any moment. Any moment. Yeah.

Yeah. In the moment. What then? That's actually That's actually That's actually if I if I have That's cuz he's not putting a lot of effort. Yeah. You're not really You're not trying hard enough, bro. Um, I don't know. There's there's a heavy deadlift. deadlift. deadlift. I mean, I'm also the guy that puts the silverware away in the wash in the dishwasher, which is like a simple detail that I think is easy and makes things things things when when they're pregnant and you're part of this process, like you see everything like it's just it's it's there's no nothing left.

That's Yeah, but yeah. Okay. So, good point. So, imagine being reminded of that every single single single I don't I don't intentionally I get it. I don't intentionally blast her, you know, but it's like it I mean there's nothing that's like un plus it's you got your sons. Like I'm sure you got Well, they're the worst. So it's like Yeah, I'm Yeah, you guys think I'm cute all the time. You guys all work. Maybe. Well, no, that actually I was just going to say I was going to say maybe that changes, but my son thinks it's hilarious to fart and farts on his mom and farts on us all the time and stuff like Yeah.

again. You guys I don't He definitely didn't get it from me. You know what I'm saying? Yeah. He Well, you guys worked in construction. Like that's just a there is nothing sacred in Come on. And we also grew up in an era where you did you did all that stuff in. Yeah. I don't know. Just with I don't know with women I'm like I'm different. Like I just Sure. Yeah. Sure. Yeah. Sure. Yeah. Again, me too. Unless it's my sister, my daughter, my wife. The only women you hang out with is a terrible example.

It's not like you're a guy who hangs out with lots of women. All the women you hang out with, you're like, I'll only fart in front of these five. Well, those are the five you only see. see. see. So that's not impressive. Hey, this is a great segue. Let's talk about the fog. Huh? Let's talk about the fog. fog. fog. California. California. California. So, I'm getting lined up by Vicki on Monday and she dropped some conspiracy fog thing to me. 20 days or something like so this is all like cuz the central valley like it's surrounded by you know Sierras and then the coastal ranges.

So, it's like it's just been sitting and it hasn't left. Yep. And uh you know and you'll see some like videos that people are posting now too where there's like this particulate that they're finding on their car that's like this white it almost looks like uh like it was some kind of like pesticide residue. residue. residue. So I looked into it. Okay. I didn't do super deep looking but I looked into it cuz there's just like like all these these are oneoff videos. Oh god. Oh god.

Oh god. Or they're doing uh climate engineering or whatever. or whatever. or whatever. So I looked into it. So people were saying that there's chemicals or bacteria that is being sprayed in the fog to whatever. So I'm like, is there any truth to this? Yes, but not now. In 1950, 1950, 1950, the government, the military Yeah. Yeah. Yeah. sprayed bacteria into the fog of San Francisco. Doug, you can look this up. Look up. Look up. Look up. So this is why this is grew as a conspiracy because they've done it.

This is why you can't say you're stupid for thinking in that direction. They actually literally did that. They actually tested this on American citizens without them knowing. They sprayed a bacteria that was quote unquote benign, unquote benign, unquote benign, but it did cause some illness into fog in San Francisco. I love the cognitive dissonance people to see how far it would spread. Yeah, it's ridiculous. Well, it did happen. happen. happen. Ridiculous. Okay. Ridiculous. Okay. Ridiculous. Okay. Well, well, I'll tell I'll connect something for you guys, man.

And by the way, fog does trap uh it does trap pollution. It does trap particulate matter. So, all the pollution and stuff does get trapped in the fog. So, air quality is worse. Yeah. It also makes turkeys actually weird. weird. weird. Turkeys? Yeah. What do you mean? So, we have behind our house, we have giant wild turkeys. Lots of them. Oh, yeah. Lots of them. And in the fog, when the fog comes in, they get like more they get weird and they start doing weird stuff.

To the point this this bro, this happened the other day. There's videos of like these people saying like cuz they're they're showing all these birds like in flocks and they were all acting erratic. Okay, so they they act all they they this is only it's only been on these foggy days. the first time it happened. Freak the [ __ ] out of Katrina and I. So, it's like 6:30, 7 in the morning and Katrina's like waking me up. Someone's on our roof and I'm like, "Huh?" And then you can hear like on our roof.

And I'm like, "What the?" And she's freaking out, running through the house. She goes runs and gets Max and we come out and tur giant turkeys, not like little big giant turkeys are walking along my fence line, had hopped up on my shed and then hopped up on my walking on my roof. Uhhuh. And we've now seen for them to get above the fog. I have no idea what it is, why they do it, but it's only it's happened two times and it was on foggy mornings.

You're not even allowed to shoot them. Oh [ __ ] I know. You can't even No, you can't. That's why they Yeah, they they get out of control. Their population to them. They have a ton of going every probably probably probably once every other week. You You hear the coyote get one, you know, late at night like 11. like 11. like 11. Oh, yeah. Yeah. And you hear you can hear you got caught. I mean Max is like what is that daddy? Oh, one of those turkeys one of them turkeys got caught.

caught. caught. All right. All right. All right. But yeah. Isn't that weird? I I one I I didn't even think I mean turkey feet are big. They want they're they are tightropping the fence line which is a trip I've never I've only seen turkeys running on the ground. So I didn't even know they would jump up or fly up to get on a fence. How many turkeys would it take to for you to be afraid if they come after you? None. None. None. 50 turkeys. 50 turkeys.

50 turkeys. Not even afraid. You can take out 50 turkey for sure. That's not even a scary animal. I'd be more afraid of 50 geese. Geese are geese are geese have got little teeth and they bite. I feel like you just you just poop, you know? know? know? Well, I mean that's what I'm saying. Even I would be more afraid of that than turkeys. Turkeys are turkeys are dumb animal. They're not they're not dangerous. dangerous. dangerous. I don't know. I feel like 50 turkeys might pose a threat.

You know what I mean? Anyway, what did that say, Doug? Up there. Up there. Up there. Yeah. So in the 1950s they did release uh this bacteria they called harmless bacteria into the air and the experiment showed the exposure among almost all of the city's 800,000 residents. How nice is that? They just do stuff like that. like that. like that. Glyphosate was considered the same, right? right? right? They're just like, "Hey guys, we're not going to tell you about this thing till 50 years later. Let's just spray everybody.

See what happens." That's crazy. That's crazy. That's crazy. Yeah. Experiment. That is I was watching this interview on My First Million and they were interviewing this billionaire guy that started off as a lawyer and his main thing was like or one of the big things he did was fought cases with um cigarettes and stuff and he they got into that discussion for a minute just how like cuz they were asking him like you know like how does he like his cases and he he's like his attitude like he like he you could tell he has a lot of disdain for cigarette companies for like I mean they literally knew they are poisoning and killing people and they they even behind closed doors talk about like I forgot the term he used for like like new customers.

It's like for the overturn of deaths like we got to make sure like he goes so he goes I have no problem. Yeah. He so he talks about all that and then he goes he goes and and and now those are all the processed food people. He goes so they've all moved from there and so I know you the same scientist. Yeah. I know you've brought this up like crazy, but to hear from a lawyer who's been suing the suing the them for so long and he's like and now they've got a hold of the food industry and people just are uh just unaware just so unaware of the amount of effort and they don't give a [ __ ] about obesity.

They don't give a [ __ ] about the the addiction. They don't care about the dies. They don't care about the health ramifications of none of this [ __ ] It is literally a mission. How how addicted to these foods? How many more times can we get them to buy more? And it's like, oh, the drop off of, you know, obesity, who cares? It's like, how do we get the next generation hooked on it? Companies totally are they they focus, and by the way, this is their, of course, this is their focus.

So, it's not a bad thing necessarily, but their focus is how to get more customers and how to get you to buy more of their stuff. That's the focus. This isn't your well-being. well-being. well-being. No, the bad part though, S, is when when they're they're willing to do things uh immoral. immoral. immoral. Yes. immoral in order to do that. It is not bad to build a company to be profitable. That's capitalism. And if you're pro capitalism, that's how that works. Liable product. That's right. But to do it um with through to do it um with through cheating, hurting in immoral immoral ways, that's wrong.

I agree with deception. But there's it gets more insidious than that because some of these companies will twist their own morality and their own thought process process process to justify the products that they're making. Well, people like it. It helps them relax. them relax. them relax. Yeah. But at the end of the day, they know. know. know. At the end of the day, they know. I mean, they sold cigarettes as good and healthy and relaxed and all those things, too. But you you knew. It's It's crazy.

It is crazy though how the lengths that they'll go to defend and justify uh like look at the look at the pornography industry. Look at you know talk about sex workers rights and stuff like that. It's very interesting how it's been twisted to it. I mean that's just good marketing at the top though the person knows they know they know they know you know I mean it's just like us if uh obviously there's so much of advertising marketing things that are going beneath this but at the end of the day uh we would be aware if we were using tactics that are immoral we would know this is hey listen we we've never used a before and after a single I don't think that's that's not even technically immoral technically immoral technically immoral no it's just it just it just it it promotes uh a little bit of that body obsession obsession obsession So, it just doesn't if our marketing team knew that we could get people hooked on a food that makes them obese and turn around and sell them why they need something from us, we would know about it.

Right. Right. You know what I'm saying? And even though and then that that's just again highlights my point like the amount of effort that would go into the marketing would be to spend it to make it positive and we're here to save all this stuff like that. But it's like the founders, the owner, you know. Yeah. you know, you know damn well what you've greenlighted or what you've done. And so, yeah, I think and that's the part that it doesn't sit well with me is like when you so many of these companies uh that are doing that that are they they're very well aware of how how much it's impacting people's lives and they still choose.

still choose. still choose. Well, my favorite is the pharmaceutical industry. industry. industry. I know. I was just going to say that's that's the most notorious. That's the most notorious and even the in the way that they target I hate children faith people have in these companies not without looking at their track record you know for like whatever new product they have that they're just claiming uh is all like the science of sound you think it's a skeptical you think it's a tooth a tooth toothpaste out of the out of the tube situation like it produces so much money that we can't possibly go back like the like we shouldn't be able to pharmaceuticals should not be able to advertise.

It just doesn't make sense to me that they can advertise and and try and sell sell it. It should be a it should be something that a doctor prescribes and that's it, right? That's it. it. it. HIPPA I mean it's like between doctor and patient and patient and patient and so that but is it because there's so many billions not trillions of dollars into that industry and that it it makes that you can't put the toothpaste back in. in. in. I I I mean I think we can always correct but it's hard to have so much influence it's ridiculous.

it's ridiculous. it's ridiculous. Well yeah because yeah the lobbying and all these other things that we allow. So, So, So, I mean, look how look how influence look how powerfully they went after uh they're going after peptide companies and and compoundingies because they discover they discovered a peptide that's a blockbuster at GLP1. Yep. You know, so it's crazy. Did you did you see the beef? Oh, yeah. I know. We're we're one of the United States is only one of the companies. Yeah. That's everywhere else in the world.

That's why I bring that up. Everywhere else. And what's even crazier about that stat, Doug, United States, New Zealand, only two countries that do it. And it makes up I think 75% of all it's only because so they can influence the the company of our media influence. It's one thing it's already bad enough we allow it but we don't only allow it. It's most all that you consume and that all your entertainment has to you know say the same thing otherwise they'll or at the least not talk negatively about about about that's what I mean like it's it's controlled.

Did you guys see the um the the beef between uh uh Dan Crrenshaw and Shawn Ryan? Shawn Ryan? Shawn Ryan? No. No. No. Did you see it? I seen it. I don't know the details, but yeah, I guess I guess Crrenshaw's team seen sent like a cease and assist and trying to sue. He's trying to sue him. Sue Shawn Ryan for like defamation and Shawn Ryan was like, "Yeah, no, I'm not going to retract anything I said. everything I've said. He's basically questioning how Krenshaw has got all this money this money this money with with the amount of money he supposedly makes in his position.

He make like 135,000 or something. Yeah. Something like that. And then how's he worth all this all this money? How is he able to afford these in these once they look into all these politicians? politicians? politicians? Oh, yeah. Oh, you could tell by his his rebuttal like he just I mean he looks guilty as stuff. It's like every it's left, right, doesn't matter what side it is. My my favorite part of all this was how uh the you know Doge went in and just request all they did was say if you want money you have to tell us for what and where it's going immediately.

Hundreds of billions of dollars. dollars. dollars. Hundreds of billions hundreds of billions of dollars stopped flowing out. flowing out. flowing out. Yeah. Yeah. Yeah. Immediately. All you had to do He even said that the the area that you type it in could be anything. You could just say for me or whatever. But because you had to write where it was going and for what gone immediately. Yeah. Billion checks going to to just aimless places. places. places. That's right. So, government money. Oh. Oh, okay. Yeah. Yeah.

We were sending stuff to like dead people and people that people that people that Not just that. That That's nothing. I'm talking about big checks going off to help whatever. All they said was that's fine. We'll send the money for. Just say where it's going and what it's for. That's it. That's it. That's it. And it stopped. Stopped. Stopped. Stopped. And it stopped billions of dollars. Hundred hundreds of billions of dollars. That's it. That's 100% evidence of fraud and and it it's so insane it's hard to even wrap your head around.

And I mean that just shows you too like how how blatant it got to where you're like we're not even going to try and cover this up. We'll just write a That's why you couldn't that's why they auditing them. Where's the trillion trillion dollars you missed? That's why the Pentagon's audits always fail because you can't you can't show there's no record. Where' the money go? We don't know. All right. I guess we're that's it. We're good. So I know crazy. Hey, this episode's brought to you by our brand new program released right now, MAPS 15 Powerlift.

It's a powerlifting routine. It's only 15 minutes a day, hit new PRs. Get it for 50% off right now. Go to 15powerlift.com. Use the code December50 for the discount. Back to the show. This segment of the podcast is brought to you by Mindpump Fitness Coaching. This is the number one course that teaches trainers and coaches how to build sustainable sixf figureure plus businesses and careers in fitness. Look, it's roundt based. So you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers.

By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. First question is from John Watts 728. I know that walking after eating has a lot of upside. Does pace matter or is it just about the movement and being active? active? active? Uh, yes. The data will show that the faster and more intense the better the benefit. But there's Yeah, but they're splitting hair. It's It's Here's the thing. Is it appropriate for everybody?

Are you going to do it more often or less often as a result? Like I never communicate to people go do a heart No, I is there I saw I didn't even there. Come on. It's got to be splitting hair difference. hair difference. hair difference. No, it's it's a pretty big difference. Okay. Okay. Okay. Why? Because a heart rate elevated. Yeah, dude. So, okay. So, instead of doing Instead of doing a 10-minute walk, go do a 10-minute hit workout. You're going to see a difference. Okay.

But is who's going to do that after every meal? And uh how's it going to feel? Is it even appropriate? Hit hit style training in my experience is inappropriate for a lot of people. Even though the data shows it's so great for a lot of my clients it was like we're not going to add this stressful form of exercise. exercise. exercise. So I want I want to make sure this person and everybody else listening gets this clear though. Okay. So the there are there's research to to compare just walking versus hit style like cardio.

But somewhere in the middle where someone just goes for a brisk walk. The difference between the brisk walk and the walk is not that 90% 90% 90% that's that's splitting hair difference. 90% of people that I would ever coach, I would recommend or maybe even more, I would just say walk. Yeah, walk. Yeah, walk. Yeah, walk. Just walk afterwards for the insulin sensitivity, the digestion. Plus, you you get improvements in digestion from walking right after you eat. I don't know if it's a good idea to hammer yourself.

hammer yourself. hammer yourself. No, definitely not. Right after you eat. And even in even a brisk walk, you're playing you're trying to play the calorie game. And brisk versus a regular walk uh over the course of 30 minutes, not not even just a 10-minute walk, 30 minutes is like a handful of calories. So it's not uh you know take your last bite of your meal that you just ate to get smaller bite. You're going to get more of the endurance and all that stuff but really if you're walking after eating and that's because you want more endurance there's better ways to do it is what I would say.

would say. would say. Yeah. Yeah. Yeah. Next question is from JP Cardichon. Is CrossFit doing more harm than good for those folks who are looking for quick weight loss results? Yes. Yes. Yes. Oh yeah. Oh yeah. Oh yeah. Yes. Yes. Yes. Possibly. Possibly. Possibly. Quick weight loss results. Yeah. Yeah. Like so here's the thing. Like over the years, where do you end up? Crossfit programming in a lot of gyms has gotten better. I that's the reason why I hesitated to jump on it right away. It was just like it's changed a lot.

It is I mean CrossFit's less CrossFit today because of the push. So it's uh the the more and more we talk about it, the more I hear about these coaches that are not running these circuits like they were. So that that matters in this asking this question. Absolutely. Uh, it is it is not helping you if you are taking going to a CrossFit that is doing circuit type training. training. training. Crazy walk. Crazy walk. Crazy walk. That ain't that ain't helping that is not going to speed up the process of your fat loss journey.

But if you got somebody who's programming well, I mean, maybe it's hard to say, but maybe it's hard to say, but generally speaking, uh, the 10 years we've been talking on this thing, uh, but Justin pointed to something, too. So, whenever somebody says, "I want quick weight loss." Yeah. For me, that's a a red flag. Red flag. Yeah. Yeah. Because typically if you chase quick weight loss, uh, a few things will happen. One, you'll get the quick weight loss and a and a quick rebound. That's one.

Two, one. Two, one. Two, going to overdo it. Yeah. Two, you overdo it. You end up losing muscle overtraining. Uh, or three, you hate it. You hate the process. So, it's almost never somebody chasing quick weight loss never almost never results in a good result. Definitely not long term, for sure. Right. I mean, this is where your saying chase chase health and aesthetics follow came from right here is like focus on getting healthy, being healthier, being strong, building your metabolism, you'll get the results. Chasing a quick weight loss strategy is uh like almost 99% sure you will not either not succeed or you will not maintain.

Next question is from Iron Suns training. What rules do you usually abide by during the Christmas holidays 8020? Do you recommend staying strict to a nutrition plan all the time? How many days can you eat cheap meals over the holidays without taking multiple steps back in your fitness journey? Yeah. So, generally speaking, so I'll give you a general overview. Um, I just eat healthy most of the time because this is what feels good. But when I'm in a holiday, my concern is not eating healthy. My concern is connecting with the people around me and enjoying the foods that people have brought.

So, I really don't think about it. It's just we're there. We're together. The value of this holiday is not my macros and my calories. The value of it is the people connecting, enjoying the holiday season, enjoying the holiday foods. And so what do you got? You got Christmas Eve, Christmas, New Year's Eve. Like, okay, three days. Yeah. Yeah. Yeah. Right. And maybe some maybe you visit with family in between that. Like, it's not a big deal. It's really not that big of a deal. But now, get a little more specific.

If you want some rules, when I would coach my clients, I would tell them like eat protein first when you're at the holidays. So try to eat that first and then eat the rest if you have challenges with this. Make as good a decision as you can as with the food in front. But like if you put too much pressure on it, most of the time like people rebel and then they go they do it in excess. And it's like anytime it's you're faced with that.

I feel like the big struggle is like people just they they've restricted so much leading into it that it's like becomes all about gorging. Gorge. I'm pretty sure this was this was the type of question the first time I ever said this on this podcast of don't eat like an [ __ ] That was a long time ago when somebody asked something like this and like and that that's the rule is just like to what Justin's bringing up is like uh eating some milk and cookies that your your aunt brought or having some eggnog with some you know Bailey's or whatever.

I mean that that is not going to uh make you fat. uh like completely falling off the wagon, eating like an [ __ ] and just everything inside, not hitting, not caring piece of pie. Yeah. I mean, that's that's what's going to spin you out of control. And and honestly, even that if it's just done on the the the Christmas day or whatever like that, not a big deal. It's not a big deal. But what that what that tends to do is once someone's kind of gone down, then it then it turns spirals out of control, then it turns into two days, 3 days, 4 days, a whole season.

season. season. Yeah. It kicks up the cravings. Now you're craving it every single night now. And that's what I mean by don't eat like an [ __ ] It's actually less to do with like even the one day. It's actually what happens when someone goes over the top like that is now they just keep going. And it's like a couple days of high calories, especially if this is somebody who's maintained their training lifting lifting weights through the the holiday season. You're going to be fine. You're gonna be totally fine.

We just for long as you keep training. It's not about the food. It's about the the people with the food. So like what you saying, Justin, you if you restrict so hard that you're looking forward to the holidays, so you could just go nuts. There's a problem there. And I know what that feels like. That used to be me. Like I'd go in and I was like, I'm just going to eat and it became all about the food. It wasn't even about the celebration or the or the holiday itself.

So you know, and you know, just to remind everybody, a big part of your health is social connection. It's a very big part of your overall health. Physical health. So don't if you go into it with like this crazy mentality, you're you're going to miss all that. Next question is from Cole Cop. What is your best advice for creating better discipline and consistency? You know that the when we coached people, this is just what we saw that worked, but the data supports this as well. Um it looks like building any skill.

So discipline is a skill. skill. skill. Some people are better at it than others naturally. And I think we tend to look at people uh who maybe have a uh you know natural discipline or what would be perceived as better natural discipline and think well I don't got that. No no you could develop it and you develop it like you develop any other skill. You start with small steps. Yes. And it looks like I'm going to do this one thing that's challenging so that it has some meaning but it's something I know I can maintain and I'll start there and then when I feel like it's a part of my lifestyle then I'll take another step.

That's it. That's all. It's just all it is. treat it like a script. And that's just I mean that's just the hard part is accepting that you're like not taking it all on at once because you're you're you're uh energy and motivation right now is so high that that just doesn't sound like it's going to be good enough and and you're going to trick yourself into adding more and adding more and you're going to uh it's going to burn out and and it's going to be too much.

And so the the real discipline is to to your point is to find that small thing that is like repeatable and it's going to stick. The I mean I have nothing to to add to that but more to just hammer this home as and to this day I still am this way. So, uh, on and off consist consistency. When I get back to being consistent, I like choose one thing like I'm going to do this thing like and and for me it's normally protein intake. It's the first thing that goes like I get real if I'm not tracking or really paying attention or making a conscious effort.

I'm naturally the guy that could skip breakfast to eat a smaller portion size to eat more carbohydrates. And so, it's like the easy first go. This is not this is not even me saying I'm going to train X amount of days. I'm gonna I'm just gonna make a conscious effort to get back on my protein kick. And I know that's a it's and it's and it's challenging enough. It doesn't and when you cuz I just want to make that point that people hear you say, "Oh, it's got to be challenged.

Oh, what's going to challenge me?" It's like, "No, literally make it easy. Make it an easy goal that you can accomplish, but it's a goal. Meaning you're not doing it right now." Like it's like I'm not consistent going to move the needle, right? I'm not consistently eating protein. I know how important that is to my overall journey of health and fitness and being consistent. So, I'm gonna just commit to that. And then what I'll do is like I'll build consistency around it. Oh, it's a couple weeks I've been doing this.

You know what? Like time to start hitting the gym more consistently. One more step. step. step. Yeah. And it's like I'm not going to go like I'm going to go 5 days or 4 days a week. It's like, you know, I'm going to try and get to the gym at least once or twice this week. Uh and and make that consistent. And that's and then I and just do that. And even when I go, it's like a Matt 15 type of routine. I'll make sure get in there, do a couple compound lifts, get out.

like that is and and I think so many people to what Justin said in the moment when they're when they're motivated and they're hiding that this has got to change. I'm I'm going to do everything, you know, like today is the day, tomorrow, you know, and they prep all the meal that night and they lay out their stuff and they they get their maps program and it's just like and it's like, dude, just last week you were doing none of that. So, how about you just choose one of those things that you find will be the easiest to attack.

Attack that. build consistency around it, then add another layer and add another layer. Now, it builds it and that's what's exciting when you do it this way. What's awesome is you you see progress this pretty much at almost the same speed you would if you would have done all the things. So, you see progress. It's and then you you start to get excited about it. And then when that excitement builds because of the consistency and the habits you've started to build and the discipline you've built, then it becomes and you start scoring wins.

You don't hit yourself with all these failures cuz you you've introduced 10 steps, right? right? right? All at once. And you only hit seven. So, Daniel, what do you focus on? The three you didn't hit. hit. hit. Of course. Of course. Totally. All right. I know you like that episode. If you did, check this one out. How strong should you be? Ever wonder if you're actually strong or at least compared to people like yourself? Today's episode, we're going to talk about that and we're going to help you determine how strong you should be and also talk about the steps to getting strong as fast as possible.

In fact, we're going to talk about the fastest way to get bigger and stronger all at the same time. Say Adam look at night. I Yes, it does actually. And I know that you wrote a really complex episode here, but I think Justin's metric has been the