The #1 Longevity Factor Nobody Talks About (It's Not the Gym) | Mind Pump 2848

Key Takeaway

Daily movement is the most powerful longevity tool most people overlook. Walking, doing chores, taking stairs - these simple activities reduce all-cause mortality by 47-70%, far more than dedicated exercise sessions. The key: stop viewing movement as a burden and start seeing it as medicine. Look for opportunities to move throughout your day, and you'll add not just years to your life, but life to your years.

Episode Overview

This episode breaks down the data on what actually extends lifespan and healthspan. The hosts examine cardiovascular exercise, strength training, nutrition, stress management, and daily movement, revealing surprising insights about which factors matter most for longevity and quality of life in later years.

Full Transcript

Transcript of The #1 Longevity Factor Nobody Talks About (It's Not the Gym) | Mind Pump 2848 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

How much do the things like eating healthy, cardiovascular exercise, strength training, stress management, and daily general activity actually affect longevity? You want to live longer. You want to live healthier for longer. How much do each of those actually contribute? We have the data and we're going to talk about it right now. Let's go. Like individually, now this is what people now this is what people think. This isn't necessarily what Well, we're going to talk about what people will think and then I got the data. data.

data. Okay. Okay. Okay. I got the data in terms of uh what what they actually contribute. Yeah. Because I'm curious to what because I know uh Danny did this on like a chat GBT like survey thing and figured out like what do most people think and some of those I think would be on the list, but then there's some things that weren't on that list that I that I thought of right away. So, I'm curious if you got data to show other things. For example, I didn't see relationships on there.

And we know we know how important that is to health and longevity. longevity. longevity. Yeah. Yeah. Yeah. And so I'm I'm interested if Yeah. Yeah. So So number one, when people are asked uh what contributes um the most or what what's what what's one of the the most important factors for longevity? Which one do you guys think is number one out of those that people would would would think? You know, we have we have Oh, that people would think. Yeah. So there's eating healthy. I feel like cardiovascular exercise is way overhyped.

I'd say eating healthy would be the number one. Justin's actually right. Yeah. people will associate cardiovascular exercise. cardiovascular exercise. cardiovascular exercise. It's been hammered into us for so long. Yeah. The most with Oh, this is what people think. This is what people think. Okay. And then we're going to look at the data and talk about this. Oh, I Okay, that's a good call. I would get that's what cuz we've been told for so long. I mean, doctors have been saying forever that's recipe. Health was like always at the utmost importance.

importance. importance. Yeah. So, I got the Now, again, this is based off the best data that we have and we have better data for some of these uh than we do for others. Um, healthy diet's very difficult one uh because it's based off of uh surveys typically. So, it's kind of hard to like really nail down what that means. That's why there's so much conflicting uh information. Cardiovascular exercise uh there's way more data in studies on cardiovascular exercise than there than there is on strength training.

I'd say over the last 20 years there's been much more around strength, but you go back before that there was like no data uh on on strength training. Um, and then stress management can be a difficult one as well. And I think we could put relationships in that one, Adam. Yeah, I feel like that's so Yeah. Yeah. So, good call. So, most people think cardiovascular training had the biggest impact. And here's what the data um actually shows. Uh, higher aerobic fitness links to 20 to 40% lower all cause uh mortality.

Um, so this um you know, so it's a significant uh improvement in in all cause mortality. Um there's a 21 to 34% lower rate of mortality. 22 to 38% lower cardiovascular mortality. Even low volumes 15 minutes a day was linked to a 14% 14% 14% lower rate of all cause mortality. Here's what's interesting about the data though. You ready for this? Yeah. Yeah. Yeah. Runners although was with really high endurance activity. So people who really got great cardio, like great endurance, not as good of numbers, they have a 27 to 43% reduction in uh in mortality and that's that I think that's directly connected to muscle.

I think it's connected more to uh just uh pushing performance because you'll see this in all in all physical attributes. attributes. attributes. You think so? knowing how how protective muscle is and we call it the longevity or I mean you think I think that if you are a endurance runner you probably don't have a lot probably under musled a bit. Yeah. Well so so we're talking about like people who are really really high level um with that and they don't have a lot of muscle mass but in comparison to the average person it's not bad really no but but no the average person has like no no muscle no strength whatsoever.

Um, but here's where I'm going with that. Strength is, and we'll get to this, right? Strength is really great predictor of mortal of mortality, but if you go too far with it, it becomes a negative, right? So, like you could get stronger or you could be a powerlifter, a bodybuilder, in which case now we're now taken away from longevity. So, the repetitive stress, the oxidative stress, like all that accumulates a lot more with the chronic use. use. use. Yeah. because you can chase performance uh and at some point you start to sacrifice longevity for performance, right?

So there there's it's like a it's like a a bell curve, right? It's like better better. Oh, we're going too far now. Now we're starting to take away starting to go down. Yeah. So that's what the data kind of shows. Um and uh the the data will show about 75 to 150 um minutes uh per week of uh of this type of activity. So this would be like you know 30 minutes twice a week or three days a week or something like that like that like that before it tips over the other direction.

This where you see the kind of the sweet spot okay uh when it comes to some of these things for sure and of this is good for and where you see that where you see this have the biggest impact is in cardiovascular health. So the two top killers of people in modern societies are heart disease uh and then the second one is cancer. cancer is actually climbing now uh as one of the causes and uh you know all exercise reduces both but cardiovascular exercise is really good um for heart uh you know for helping with with with I have another one that didn't make this list that I think should be on here too and that's sauna interesting interesting interesting because it it what's the percentage of all cause mortality reduction just from doing the sauna three times you know there was one yeah there was a big reduction and there was one large study that often gets cited uh in that maybe Doug can look it up Um I know in the Nordic countries it's much it's practiced uh much more regularly.

Yeah. Yeah. Yeah. Um so as we get to the end what's interesting interesting interesting is um there's a there's a there's a wonderful combining effect with some of these things and it's not 1 plus 1 equals two. It's like 1 plus 1 equals 3. So in other words uh doing all these things well it gives you better results than you would expect when you add them all up. It's like they contribute uh to each other. They have this kind of additive or multiplying type effect which is pretty cool.

Yeah. I mean we know that I mean just simply uh strength training is one thing but strength training with a proper diet is like compounding effect. That's right. That's right. Right. Eat the proper amount of protein, eat good balance, right? Like you talk about that those that strength training just gets even even better than it by itself. itself. itself. Strength training uh which we'll get now we'll talk about uh strength training. strength training contributes uh to about a 20 to 25% lower mortality risk. Now, here's the caveat with the data on strength training.

There's not a lot of good studies. Uh what we're finding uh though is that um strength is a great predictor of mortality. We're actually finding this like really really great predictor. Grip strength is what they're what they're testing. Look at the sauna. Doug just pulled it up. Men who use a sauna four to seven times per week had roughly 40% lower risk of all cause mortality compared to a once a week user. Yeah, that was a large was it Finnish study? study? study? Was that what it was?

Yeah, correct. Yeah, correct. Yeah, correct. How many people were in that study, Doug? I'd like to see. What does that mean? A Finnish study. Finn from Finland. Oh, I thought you said Finn. said Finn. said Finn. Yeah. Yeah, they're Finnish. Oh, that's Oh, I did not know that. Yeah. Um, Yeah. Um, Yeah. Um, yeah. 2300 it looks like. Over 20 years. Wow. It's a pretty long study year. Okay. Okay. Okay. Yeah. So, and a long study. Yeah. The thing about sauna use is it it exercises your cardiovascular system, your your blood vessels.

blood vessels. blood vessels. Exercise mimicker. Exercise mimicker. Exercise mimicker. Yeah. And it's it's become a So, my newest thing right now that I'm testing personally and I'll report back when it's been very consistent, consistent, consistent, but it's like if I don't get to the gym lift, I at least sauna now that I have access to one at my house. It's either or. So, it's like and I'm really curious to see how I feel say 60 90 days of being really consistent with if I didn't lift at least getting into the sauna like every single so every You know what I like about the sauna a lot?

Um there's there's actually two things I really like about it. One, a lot of people find it um like pleasurable. So, they might be more likely to do it consistently. Like some a lot of people hate exercise. It's super easy for me to go sit in the office. office. office. Some people don't like it though. Like I know Justin's not a big fan of being in the heat. I don't. No, but I'll do that cuz Yeah. Yeah. Yeah. I'll I like to to press that. So, I actually like feel when I do get in a situation environment where it's really hot, I do a lot better if I've actually like like like acclimated a bit.

Yeah. I just have to acclimate. acclimate. acclimate. The second thing I like about it is it's a very easy thing you can add at the end of your training that doesn't take away from your recovery. Yeah. Yeah. Yeah. Uh but adds a performance benefit. Yeah. So, your V2 max goes up. So, if you're if you're training to increase your V2 max, max, max, uh there's only a certain amount of training you can do. Like, if you can't go beyond that, your body can't recover from it.

So, there's a limit to how much you can do. But what you could almost always do is jump in a sauna for 20 minutes afterwards and bump your V2 max. Well, you know what's interesting, too? I've noticed like since cardio hasn't been as crazy of a emphasis for me, like, you know, over the last few years, I've been more focused on strength training. I don't sweat that much in my workouts because I I rest like, you know, big rest periods and then, you know, when I get in the sun, I'm actually sweating.

It's like, you know, the benefits of actually sweating and getting all this stuff out is I could I could feel a difference. Yeah. Big time. Here's the other thing, by the way, with the strength training, which is kind of cool. Uh 30 minutes a week. week. week. That's it. That's it. That's it. Gives you that benefit. That's it. That's it. That's it. 30 minutes a week for the cardiovascular training. What did I say it was? It was uh uh uh 70 minutes a week. Yeah, it was a it was like a Yeah.

No, it was I think it was it was 75 to 100 150 minutes a week. So like uh you know 30 minutes of devoted time. time. time. Yeah. Yeah. Yeah. Um and you've get this huge uh benefit. Half to a quarter. Yeah. So it's like very little time uh needed to provide this huge uh boost where strength training really shines because both strength training and cardio training are they show benefits for the heart. cardio seem uh according to the current data edges it out uh for heart health for cancer risk strength training crushes it's got this incredible cancer anti-cancer effect uh which is which is pretty cool which that's just because right uh insulin sensitivity maybe has to do with it with it with it uh by the way if you combine them together um there there's it's like a 47% reduction in all cause mortality [snorts] [snorts] [snorts] MAPS pushpull legs.

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So again, I'll go back like strength has this incredible uh correlate to longevity. Like the stronger you get, the longer you live past a certain point, when you start chasing extreme strength, uh then you start to sacrifice longevity. Like the extreme examples would be like competitive powerlifter, bodybuilder, something like that. Same thing with endurance. Uh although endurance seems to have more of a negative effect uh when you chase it all things uh being equal. Uh but you see like uh when they've examined areas have you guys seen this before?

Well they'll look at the hearts of uh highly competitive like hardcore endurance athletes athletes athletes uh and their hearts are damaged uh because of the repetitive uh kind of stress. Yeah. Which is kind of crazy. Healthy eating. What do you guys think? How much does that contribute? That's got to be up there. Yeah, it's got to be high, right? 18 to 24% lower all cause uh mortality which is by the way a percentage like that means you're going to live about a one and a half to three years longer.

Uh so you know so one and a half to three years longer but what this really means we do a good job again we got when you go into the data it's really important to understand what you're looking at yes you live longer but western medicine does such a good job of keeping you alive right what we really want to look at isn't quality of life health span right so although self-sufficient self-sufficient self-sufficient that's right although the data may show that you live three years longer the end of your life looks way different yeah that the person who's doing these things uh at 6570 looks a hell of a lot different and is and is able quality of life.

Yeah. Is able to enjoy different things in life than the person who is just you know 6570. Yes. You know. Yep. So it's not just about the age. No years you live you live you live because again when you look at the um the medical interventions for like heart heart attacks heart attacks heart attacks we've had some incredible breakthroughs in recent decades on keeping you alive. Mhm. Mhm. Mhm. Uh like really incredible uh breakthroughs with that. But quality of life uh that still requires a change in your lifestyle.

So yeah, you might not die from your second heart attack or third like you used to uh but how are you living and how do you feel? And so that's the thing to consider with this. So when you look at the data and you're like, okay, two more years of life, big deal. It's like, no, no, your last 10 years of life look different when you're fit versus when you're not fit. Uh cuz the last especially the last 5 years tend to look really, really bad.

uh for people who aren't um exercising or eating right. Um stress management, what do you guys think? Uh really probably the lowest of all of them. them. them. Yeah. Yeah. Yeah. Yeah. It's actually pretty damn high. 23 to 30%. to 30%. to 30%. Damn. What did it rank Damn. What did it rank higher then? higher then? higher then? Uh it's I mean it's up there with cardio and strength training. Mhm. Mhm. Mhm. Interesting. Interesting. Interesting. Isn't that wild? Yeah, that is. Now, now think about this though.

Yeah. If you if you strength training, do cardio, you you are also managing stress. stress. stress. You're managing stress. Yeah. So, yeah, there's that part too, right? And also uh imagine living 25 30 years in a like very stressful situation you know terri like have you guys seen the data on data on data on caretakers caretakers caretakers so like your parents get old and then you got to take care of them in the last 10 years of their life it's like you know you're dealing with Alzheimer's you're dealing with like in the last 5 years you're like really your what it the toll it places on a caretaker is insane the stress it places on the caretaker is absolutely insane.

Or like if your spouse gets sick, something happens and you have to take care of them. Uh you know, I had a friend who's uh years ago whose wife had uh multiple scerosis and um the last I mean he was like fully taking care of her for the last 10 years like did everything for her long time and uh he was a great man, great husband, you know, stuck by her, did the whole thing. But that's brutal, you know, that's a very high stress. Yeah, I would say it takes a very special person to be able to handle that in stride.

Most people I think that would that I mean most everybody I think that would hit pretty hard. Yes. Yes. All right. So, here's the here's the cool one. Uh so moving just moving daily daily activity. This one people ranked pretty darn low. People thought like 12% of people thought this was like really impactful. I actually think that's way more impactful. impactful. impactful. Mhm. It's the most Okay. Yeah. So I I mean so I have my uh my aunt and uncle are in visiting in town right now and they're in their late 70s 70s 70s and they don't strength train.

You know they they they don't they don't drink, they don't smoke and they walk like crazy. I got them up right now in Half Moon Bay and they're walking up and down the coast and they love to go to the city and hike and and they and they live in Seattle area so they take the all the boats everywhere and they just they and they look phenomenal and they just they're active and can do a lot and it's just purely from that. They make relatively good choices eating.

They don't watch really. They're not tracking but they don't they don't eat garbage all. Yeah. They don't eat they don't eat fast food. They don't eat garbage. Um, but I I'd say the one thing I noticed about them more than any anything else I've seen in in my relatives or people close to me or clients is this. They are extremely active with just walking out out and about every every day. And it's a part of both retired for a long time, but you would think they're 10 15 years younger than what they are.

Yeah. It's 47 to 70%. Wow. Wow. Wow. Lower all cost. 70% on the high end. Wow. Wow. Wow. And it's just moving every day. Well, you know, I just there because then you have the other So then I have the other side of of a close family friend of mine. He was a truck driver whose life retired and is just sits all day and just doesn't go out, watches TV is just and you could just see him aging so fast so fast because of that, you know.

So, it's like I I've got a front row seat right now to two people very close to or two couples close to me and total different lifestyles and uh it just to me it highlights just how which always it brings me back makes me feel so guilty when I was a 20some year old trainer and I talk about how I used to scoff at my clients. Daily activity wasn't even on my radar. No, No, No, it was workouts. Yes, that's what I talked about. It wasn't about like, "Oh, I like to garden every day and I go for walks twice a day." And I'd look at them like, "Well, you're not working out." Yeah.

Yeah. Yes. Shame on me, you know, cuz And then I look back to how we talk to people today and recommend it's like the first go-to thing is like that. Yeah. Yeah. Yeah. It's getting out and garden, get out and everything in your body works better if you give it adequate movement. I remember going to Sicily as a kid. I think I was 12 and uh we were visiting. She might have been a family member or a family friend. I don't remember. I have so much such a big family.

And uh this old woman, she was a widow and I think she was either late '7s or early ' 80s uh at this point. And I remember we went to visit her and you know this is old old world. So uh these cities were created before cars. So often times the roads are really narrow or they're not really accessible by car. And she lived in one of those houses and every day, every single day, which is the custom. This is like the culture back then. Maybe not so much now, but back then that was the culture that every day you go to the to the shop.

So, every day you would walk to the grocery store to get your what you're going to cook and use for the day. You don't go shopping once a week. You go every single day. Plus, this is how she socialized or whatever. To get to her house, you had to walk up this street. It was like a big steep street. Yeah. street. Yeah. street. Yeah. Then she lived on the third floor and she would There's no elevator. Yeah. And you had to walk up all the stairs.

And I remember as a 12-year-old kid, we had to park at the bottom and walk up there and I'm a, you know, 12-y old kid. I'm like breathing heavy. And I remember we get there and I'm like, it dawns on me, she lives alone. And I'm like, and my dad's like, every day she go and she's, he's trying to make fun of me. He's like, you're tired. He goes, every day she goes down these stairs, goes walks down, she does it maybe like at least once or twice a day, every single day.

It's just built into her life. And she was fully depend, you know, independent. No, she didn't go to a gym. Uh, but this is what she did every single day. Yeah. We have this lady in our neighborhood who she has a an interesting property. It's like it's her house is is, you know, kind of at this corner of this like blind turn, but it it extends pretty far. It has like its own trail and all the way up the trail like it hits a few houses along the way, but she's always there picking up leaves and raking.

I swear to God, every single day and she gets different sections of it. M works her way down the other way like cleans. I'm like she's like a saint but like continuously works and this happy smile like she's just like doing something every single day and it dude it it gives her purpose. If you don't it's wild how fast the body will prune it. Y Y Y and decline. and decline. and decline. Yeah. Yeah. Yeah. So fast. So fast. So fast. It's like if we're not going to grab anything above our head, you know, for a year or five years in a row, the body will just be like we don't need to do that anymore.

you are you guys and you know this is totally like dating us cuz I I totally am aware of this stuff now and I try and become aware of a lot of that stuff throughout my day and do silly stuff like I'll when I put my socks on I try and challenge myself to balance to balance to balance yeah balance yeah balance yeah balance balance on one leg when I walk up my stairs I'll do like these like this calf raise to a balance to a cat like I just cuz I don't want to lose some simple things like that and if I'm not programming it into my training.

It's like, like, like, yeah, I jump a lot now, so I get I'm trying to get more springy, so I'll just like, especially upstairs, I'll kind of like hop excited. Hey guys. Hey guys. Hey guys. Well, I'll get up from a chair with one leg, you know? So, I'll stand up out of the chair and with one leg just Well, what's what's cool about this and this this is really good uh this really good uh part of this conversation is when you're aware of this, it adds and this is important, it actually adds value uh to physical activities like chores.

Yes. So, you might look at a chore and be like, I don't want to get up and, you know, do the laundry. I don't want to do the dishes. I don't want to go clean the the room or make the beds or whatever. I don't feel like doing it. But then when you realize the value of it, which is movement and activity, it actually makes those things less annoying. It actually is kind of like my maybe the the maybe the biggest change in my life in the last five to 10 years is that is that is that understanding that.

understanding that. understanding that. Yes. And you start to value moving 100%. Like I there is times where I find chores to do because I'm like I haven't really moved much today. And I'm sure there's something in my house that needs to get done. Yeah, that's my car. Whether it's cleaning out yard type stuff, the car stuff, dishes, whatever. It's like there's something I can do that is labor that takes time for and effort for me to do it. Never looked at it like that before. Never.

In fact, not even that long ago had the attitude of, "Oh, I can afford to outsource it and so I'll outsource anything that I can so I can buy back time." Well, that's great to an extent, right? Because I do think there's a lot of value in that. Like if it comes to helping me out with certain things that gives me time to spend with my son or something like that, but there's plenty of times too when he's at school or something and it's like I'm not with him anyways and I'm sitting on my butt not doing anything.

It's like I could go do this thing that is makes me active. Well, when I see stuff like this, what's crazy cuz I'm I'm a trainer. I'm in the fitness industry. I like to work out, right? I get that. But when you look at the value of just moving every day, like you realize this what we've done to ourselves because we've really organized our cities and society uh in a way that um it it does the opposite of promote movement. Uh it actually becomes a a a place where you have to consciously move because nothing requires movement anymore.

So, we've really designed our lives in a way that is so anti- longevity. It's just so bad. I have a prediction on that. Like, I believe with the self-driving cars that are around the corner that the robots and automation of everything that everything can be delivered or soon to be, you know, flown to your house. I think that we're going to see a a decrease in real estate in city, inner city, and an increase in suburbs and and further away. The opposite of what we've seen historically.

seen historically. seen historically. Sure. Sure. Sure. Because I think that we're going to value space like that. Value people move less in suburbs. Huh. Huh. Huh. People move a lot less in suburbs. Well, yes. Cuz they don't have they have they're not walking to work and stuff like that. But that's all going to change though. change though. change though. Well, I think they might design. You're starting to see city planners are starting to create cities in ways walking cities that promote uh movement that's happening where I live right now.

They're they're designing all that right now. So I that's what I think you're going to sort of see is suburbs being designed like that. There's another place that I forget the it's one of the most desirable places. I want to say it's in I think I sent to you Doug and I sent it to you talking about investment an area I was looking at for investment and a lot of like cities are are they're kind of making them see like you have town square you have your you have your your lot of greenery and everything's designed to be able to walk walk to and I think that's what we're going to start looking like less of this like like like Indiana say it was something like that you know you you were saying about relationship what you were saying about relationships uh Adam uh I think of all of the like if you're like okay what's the one thing that I can do that will contribute positively to the rest of these and I got to say it's probably uh good uh relationships in community.

I do I think that promotes activity. Yeah, Yeah, Yeah, it promotes daily activity. You got the socialization. You got the stress management. Uh people who are in good community tend to eat healthier. I know that sounds crazy but it's actually true. Uh we tend to help each other check each other. Uh good community in gyms. This is something that I more and more u I'm realizing is a big miss with gyms. Uh part of the reason it I miss this cuz I'm such a fitness fanatic.

It doesn't matter to me who's in the gym or not. I got my headphones. I'm going to work out no matter what. But most people, if you look at what keeps people consistently going to the gym the most, it's community. CrossFit figured this out by totally. They had crappy gyms. They got, you know, garage gyms or whatever. Bailing equipment. programming is not the not the best. People getting hurt, all that stuff, but they keep showing up. I got a buddy of mine who keeps going to CrossFit.

And it's funny uh because he, you know, I'm his friend, he's got another buddy that's a really experienced strength coach, personal trainer, and uh he was talking to him about both razing about it. Yeah. We're razing about the program, this and that, and at he he, you know, pushes back, but then at the end of it, he's like, "Look, I guys, I go because I love I love the community." And I'm like, you know, that's what gyms used to be. It really used to be that where it was uh it was about community and that's why people showed up.

That's why people kept going. It wasn't for the workout. It was for the community. And shame on me, I should have known this cuz as a personal trainer when I became successful, yes, I knew how to train people properly. I knew how to coach them properly. But they kept showing up cuz they liked the place. They liked me. They liked the other trainers in there. They liked each other. Um and I think that's probably one of the more important things uh that will help with everything else.

Yeah. Yeah. Yeah. It's interesting cuz the movement piece I was thinking of that when you were talking about it that's what brings the opportunity to like meet up with people interact with uh you know even strangers or or like you know start conversations it's like if you're not even getting out of the house like and you're isolated uh it's a it's pretty much a downward spiral from there. I saw my grandparents decline so quickly during CO it was actually terrifying. Oh yeah. When COVID was happening, everybody was freaking out.

There was like a that's why real health people were just like this is all bogus because it's just like it was telling you all the opposite advice that we know is not is is detrimental. No sunshine. Stay indoors. Stay indoors. All this stuff just close down the gyms. Keep the liquor stores open. I I my my grandparents I think we all avoided them. We would drop off things, right? But we'd avoid because they're scared. They're old. Oh, you got this co, you know, we don't want them to get the virus.

And I think the family kind of stayed away from them for the most part for like 4 months. That's it. And I remember when we were finally like, look, that's it. We got to go hang out with them. Like, this isn't good. We got to go see them. And I remember seeing my grandfather and my grandmother. [snorts] grandmother. [snorts] grandmother. [snorts] And I was like, they look like they aged 5 years. 5 years. 5 years. Yeah. Yeah. Yeah. In four months. It was really It was almost traumatizing to see.

Um, and so that that social part such an important part. part. part. Well, yeah, I think you're I think it feeds into a lot of the other ones. Totally. Totally. Totally. Difficult though as you get older. Yeah. Yeah. Yeah. You know, it takes Especially for you don't have as many friends, you know, especially dudes. Do you have any widows, widowers, husbands who lose their wives, we don't do good. do good. do good. Oh, I know. We do terribly. We just isolate the hell out of ourselves.

Courtney gets me out of the house all the time. the time. the time. I'm just like, I don't care about you. The angry hermit guy. You know what I mean? That stereotype. I could totally turn into that. Oh, I could see myself totally. I we we just had this. My family and I were all talking about this. my aunt and uncle who are visiting um you know who were in their late 70s. So they grew up in a time where neighborhoods were so different and I the last neighborhood I lived in was my first experience like that since I was a kid.

And I tell you what, I missed the hell out of it. I love where I'm at, but I missed the hell out of that neighborhood. I haven't had a neighborhood like that since I was a kid where everybody's garage doors were open. I could it was it was really actually awesome. actually awesome. actually awesome. It took a minute for me to to transition and actually be okay with like I would pull up to my house and I I would like you have this I just go straight for my my door because I've been trained to do that for so long.

But then my neighbor would stop me and want to talk and then I'd feel rude if I didn't and it's like man I just need to relax and be okay with that and just stand outside. We talk for a little bit. Then I go in the garage. They'd be sitting in lawn chairs having a beer. other neighbor down the corner would come walking over, just walk right into his garage and help himself. Like, it just was such a cool vibe to have that. And I just haven't had that since I was a kid.

a kid. a kid. Yeah. Yeah. Yeah. That was like that. And it's rare to find neighborhoods in the bay like that that still foster that. I I we had a a friend of ours, this never happens, right? She just randomly, wonderful woman, Cammy, she goes to our church and she just was in the neighborhood, knocked on the door, hey, what are you guys doing? Came in and we, it was just so wonderful. We felt so filled with just love and whatever. And she left and me and Jessica looked at each other like that was like the highlight of our day that she stopped by just to say hi.

Like nobody does that anymore. Yeah. anymore. Yeah. anymore. Yeah. People don't like it if you don't text them first. them first. them first. You know what I mean? Like how dare let's hide. People at the door let them in. You know, pretty wild uh how you know how that's all uh turned out. Anyway, uh speaking of um uh strength training and uh you know mortality, it's important to communicate because oftentimes we communicate how important it is to build muscle. Uh but when you look at the coralate with health and longevity and all the benefits that come from muscle, it's actually the strength that has the strongest coralate, not the muscle.

Muscle's a coralate because it correlates so strongly to strength. Yeah. Because you can have muscle and have poor strength, poor mobility, and you start to see not that great longevity. It's actually strength. Yeah. Yeah. Yeah. That we're looking at. I think it's important to understand because moving ahead with ahead with ahead with or looking forward with these drugs are trying to come out to combat the the muscle loss muscle loss muscle loss that you're getting from thinking about that like in Dr. Gabriel Lion describing the marbling in some muscle.

Yeah. just building muscle if it doesn't isn't accompanied by strength uh doesn't have nearly have nearly have nearly the protective uh or longevity effects. It's actually the strength you're looking for. Yeah. Anyway, um I want to hear Justin was sharing a story with me yesterday that I'm like Oh, yeah. What you guys talking about? I've been begging him not to to wait. Yeah. No, I was telling him about So, there's a show on HBO. Now, I should have already like been aware. Any show on HBO, you kind of have to know that it's gonna get wild at some point.

Um, it was like there's it's called Neighbors and um there's Is it a documentary? Isn't that a documentary? It's a reality show. Yeah, it's a reality show. And and I'm like they're so smart because I guarantee on YouTube it's already proven that they get like millions of views because these spats like neighbors get into like they start filming each other. They put like nest cameras facing each others over the fence and you knocked over my fence and blah blah you know and they just they clash and it's like this crazy drama crazy drama crazy drama and so um I kind of I'm not real into like the whole drama or like hoarders and this kind of stuff like Courtney loves it so a lot of times I'll compromise.

I'm like okay so this is kind of a show I might be able to get into. So, we start watching it. Um, and we got into I think it's like the third or fourth episode where this one I I was like excited about this one cuz they look like real crazy people. Like straight up like these these people are like there's something there's something seriously off. Uh, this one guy he he was like getting a lot of attention from all of his neighbors because he was wearing this like bright yellow thong.

He's like this really old guy that he's outside like riding his bike and like everybody's like in the neighborhood and he's just like in in his garage like but he brings his bike out to the front of his property just so everybody could see him stationary bike. stationary bike. stationary bike. Is that him right there? Yeah. And but the thing is he's like he he's trying to make some kind of statement about like the the fact that he should be able to wear little to nothing on his property.

Yeah. It's it it is it's like it's very and oh my god there's this part where like they're filming him and and he's like I guess he has an only fans or something and like he has an only fans. Yes. Yes. And it shows everything and then he's just like sitting there like I'm like ah but anyway this isn't even the best part of the story. So that's his story. It gets into another kind of similar one with this this older lady who she's in the backyard.

this other uh neighbor of hers like is, you know, constantly kind of like they they're arguing over the fence. And this is where the fence kind of got into the thing and and they're filming each other. They're fighting. She starts filming it uh and putting it up on YouTube. And uh and so this lady gets all mad. This lady obviously wanted attention. She's like a real like sexual freak like out there. Puts it all out there like she's like old money off older the older woman.

And um so anyways, all this is happening. I'm kind of watching this with Courtney. It's like watching a a car crash. And we we stop because we hear the somebody drives and pulls up to our uh driveway. And um my parents wanted to take um Ethan out for like a a belated birthday dinner. And so they went and came back. And I I I paused the TV. Actually, I didn't even pause the TV. It was just grunting and I open the door and we're like, "Oh, hi mom and hi dad." And my mom's kind of, you know, turns, walks in and it like immediately on the TV screen.

It's like it's not just like, okay, yeah, it's an old lady like naked or something, right? Cuz this is like HBO. It's a like naked and like butt cheeks like open. It's like like starfish AND LIKE I'M LIKE YEAH. AND my remote was all the way on the other side of the couch and I jumped and like jump for and I'm like, "Turn off the TV, dude." My mom's LIKE, "WHAT ARE YOU GUYS WATCHING?" AND I'M LIKE, "So like mom's a long story." You and Courtney.

Yeah. Me and Courtney like and then Courtney was like, "Oh my gosh, you turned bright red, you know?" And I'm just like, we had to actually like explain the show like look we're She's like, "Yeah, we're like watching porn like on TV, you know. I'm sorry, mom." You know, like it was it reminded me of like being a teenager again. You know, I was like, "Ah, [groaning] "Ah, [groaning] "Ah, [groaning] just panic." You know, we take the kids out of the house, give you some time alone, leave you guys.

Exactly. Exactly. I'm like, I must be running her head. Like, gosh, man. These guys are friends. How old is this woman that she was on the stage? the stage? the stage? She's like She had to be like late 60s. Like almost Like almost Like almost Oh, is that is that her right there? No, it's not her. Oh god. Oh god. Oh god. Uh, no. She's I mean, she's pretty good looking for looking for looking for HBO shows all that. Yeah, I didn't realize that. The rest The rest of the show wasn't like that.

It's just that one part. It's just this one part. That's hilarious. Yeah. hilarious. Yeah. hilarious. Yeah. Um and and the other guy like kind of ends up joining this like nudist colony and all that and it got all, you know, [clears throat] it's just like this has been on going for multiple seasons, I see. Huh. I didn't even know this was a thing. Ah, looks like it's on It's new, I think. Is it? No, it looks like it's on multiple seasons. I thought maybe I maybe I I was reading wrong when you had it up there.

Did you guys keep watching the one that I I told you guys about? Did you ever I watched I just watched a few more episodes of the same season. My My youngest loves that show, dude. We're into it. It's so good. So funny. It's so good. good. good. It's pretty It's pretty. We were laughing. I watched watching with my daughter and my niece and my my wife. Yeah. Watch you guys. So, did you guys get to the the the speakers yet? The guest speakers were teaching them the the ones that are teaching them like sexual harassment and that one or was No.

No. There's actually like guest like motivational speakers. motivational speakers. motivational speakers. Oh, no. I didn't get there yet. I haven't got there yet. Yeah. Yeah. I'm waiting for you guys to get to that cuz that's because what they do well what they do which was which makes another layer to the the show great is obviously all the actors are in on the the the joke on the guy, right? But then they bring in these motivational speakers and they don't tell the actors what the motivational speakers are going to say or anything like that.

So they're staying in character while this motivational speaker is coming in and like just saying like outlandish stuff and you could see because you know right you know that's going on that you you were watching the show go and you could see all their face trying to keep like their stay in character for this so this guy doesn't figure out what's going on and so you can see you know scene was hilarious although embarrassing with my daughter my niece was the dude he's like oh I found this in my closet and looks like a water like a like a water container and he's drinking out of it then he takes it out So, it was a sex toy.

And while they're doing it, I'm like, I figured out what it was. Uhoh. Right away. away. away. But then I'm like, if I fast forward it, then I'm going to signal to my daughter and my niece that this is not like what this is. So, I'm like hoping they don't recognize what it is. Did they ask you or do you just keep it moving? moving? moving? Well, Jessica calls it out. Oh, yeah. Cuz they're like, "What is that? That's weird. What is that? I don't understand." Well, they described it right after that, too, on the show.

But yeah, it was Oh gosh. That was good. This is so gross. I I got to tell you guys about uh Vior has this um it's called the Tech Waffle Pullover. Pullover. Pullover. Tech waffle Tech waffle Tech waffle pull up. Dude, this it's so nice. It's so like the Is it like pattern of it is like kind of waffled out? waffled out? waffled out? Yeah, it's like the what do they what is that called? Thermal, you know that that you know what I'm talking about, right?

Dude, it's uh it's nice quilted kind of. It's nice, dude. It's for me. There it is right there. I like it. Um I think I might like it more than the seaside pullover. I love the There's a stra version and there's a hoodie version. The hoodie version look still my favorite hoodie. Look at that dude. It's so comfortable. So nice. So nice. So nice. Oh, I didn't know they had that. Yeah, Yeah, Yeah, I like that color, too. I like the seaside pullover. The seaside line is just I do too.

But that looks lighter though, which is I sometimes I don't want to wear the seaside. Oh, that's warm. The seaside one is warm. warm. warm. Yeah. Yeah. It's like super super thick. I didn't even know they had ribbing. I hate to say that. I wish they would hit would I wish they would hit us up when they when they do new drops like this. I told you guys when the last time when we did a shoot I was in the store store store and there was so many things that I ended up picking up because I'm like I didn't know you guys had this.

I'm like how do we not get informed when but a lot of stuff man it drops and then it goes. goes. goes. Who is who's there's someone doing their commercials now that actor what's his name? He's working with Fury now. They've signed some Tom Holland Tom Holland. Yeah. Holland. Yeah. Holland. Yeah. Spider-Man. Spider-Man. Spider-Man. Yeah. Yeah. They've got him on there. Yeah. They've sign they signed some bigname actors, some big athletes. They've been Yeah, they've been making moves for moves for moves for I got I got a con.

It's not even I got I got a con. It's not even a conspiracy theory. They're actually trying to investigate this. Although the conspiracy theory may be Are they really trying to investigate? Have you heard of all the dead scientists? What? What? What? Yes. Yes. Yes. Have you heard of this? No, I've heard of missing scientists. Dead. Dead. Dead. Dead. Many of them were dead. How do they know that there's missing and dead? Because they found someone shot him or this person drowned. drowned. drowned. By the way, this was connected to what though?

This is connected to like anti-gravity technology. Oh, I did see this. I saw this. There's a number of scientists that have been been been I think I sent this to Justin actually. Did you? Did you? Did you? I think I might have sent this to you. There's a I believe it. You sent me a lot of stuff now. I overwhelming. I overwhelming. I overwhelming. I send Justin stuff all the time now. Too much. So there there's like what have we done? So there's a growing number of scientists who have died or gone missing under unexplained circumstances.

Yeah, I think I did. And these are science these are scientists that are connected with like uh defense research uh gravity science. Like there was this one female scientist who actually made a video and she's like I'm getting death threats. threats. threats. Um I don't want to kill myself. This is really weird. She was found missing or killed. There's a ton of them. Dude, how much weirder can this timeline get? Dude, Dude, Dude, this listen okay there's uh Amy Escridge uh June 11th reportedly researching anti-gravity technology uh technology Frank Maywald principal researcher at NASA's Jet Propulsion Laboratory.

Monica Resza, director of materials processing at NASA's Jet Propulsion Laboratory. Michael David Hicks, research scientist at NASA's Jet Propulsion Laboratory, worked on the Dart project in Deep Space One mission. Anthony Chavez, former employee at Los Alamos National Security. Melissa Shirley Cessius, administrative worker at Los Alamos National National National Los Alamos. Wasn't that Bob Lazar? Wasn't he part of that? There's there's more. There's like six more. more. more. Yeah. Yeah. Yeah. And they all worked on this tech. So now they're they're they're like going to probably investigate it and like say like what is going on to all these scientists that were doing all this research?

They're going to investigate it. it. it. Just like the Epstein investigate it. What do you We're just going What do you We're just going to dump it out off big time. Huh? What? What? What? The Epstein files. I don't know. I Yeah, it's gone. You know, look at that. No. Right. No, I mean, look at all the dead scientists. I saw that. I'm pretty sure I sent this to Justin. to Justin. to Justin. You might have. Yeah, I'm pretty sure. You're like an enemy of the state now if you bring it up.

I'm sure it's like this is like a movie, though. Like, it's like, did they discover something that No, that they don't want anybody knowing about. Hey, you know what's crazy? Okay, this this is such a like I was talking I think this is hyped for like a talking to my uncle about this stuff. UFO UFO UFO and you know what the average person is? Just there's so much misinformation. And there's this the the you know the the knee-jerk reaction if I share with some of this.

Yeah. But do you do you know it's true? it's true? it's true? Yeah. Yeah. Yeah. There's just that's they they've won dude dude dude by design. Yeah. They won already. It's like they already put so much stuff out there. Like I brought up the Epstein stuff and he was just like yeah but do you know if any of that's true? And I'm like what do you mean do it? It's like on government website you can pull it up and look at all the stuff like yes it's true.

Like are you not reading any of it or do you know any? He's like, "No, just like completely because it been told." Yes. It's crazy how that like either you uh are aware of all the conspiracy theories that have become true and are now like now like now like that's how I think people keep their certain belief system intact. You know, you have to Yeah. They're just it's it's too too much for them. It's it's too contrary to, you know, what they formed in their head of reality.

And so they're like, I've said this before. I think we're we're going to get to because AI is making content that's like it's almost indistinguish like you can't tell almost pretty soon it'll be you definitely can't tell. can't tell. can't tell. Yeah. Yeah. Yeah. We're going to get to a point where people are going to demand uh an arbitrator of uh real or truth. Like we need a certification where if it has this on it, you know it's real. And then of course who's going to be that person's going to be that or we'll all just start to agree to just like who cares?

Yeah. I mean, just stop. stop. stop. The societies can't I believe what's right in front of me. Societies can't work that way. When you when everybody doesn't trust anything, uh, that's like recipe for disaster. Yeah. Yeah. Yeah. In large societies. True. True. True. Yeah. Yeah. Yeah. Well, I mean, when I guess if if if a majority of people put their faith in man, then yeah, you're right. And that's that's the problem, you know. But I mean if you see if you believe in the other side which you've brought up the the rise of people seeking out something greater than themselves and a higher power and like I think that that leads to letting go of all this BS manmade narrative.

So narrative. So narrative. So I mean if you if you're if you have an optimistic view it goes that way. If you have an optimistic view, it goes in the direction of sooner or later all this becomes white noise and everybody's just like it doesn't even matter if it doesn't impact me and my family and my like what does all this stuff even even matter to get caught up in it. Dude, the data on how much it improves people's mental health when they stop paying attention to everything is incredible.

incredible. incredible. Yeah. Yeah. Yeah. Just stop paying attention. Is that funny? But don't stop paying attention to the fraud, please. Like we're making like strides with that. Are there What's happening now? Is there more coming out of California? Yeah, dude. Of course. And and you know, it's just funny because you get confronted and all these like lawmakers get confronted by it and they're just like, "Oh, like don't want to take any kind of responsibility." But it's just like finally at least like why what I don't understand is if you get that kind of impact and you get somebody that's just with a camera, this Nick Shirley kid, and he's just documenting it.

He's just like literally just a YouTuber. Why isn't there more YouTubers just like him doing the same thing? Like we need more of that investigative journalism, but nobody else is like nobody in our government's obviously going to like spy on themselves. on themselves. on themselves. Bill, Doug, are they trying to pass a bill called the Stop Nick Shirley Act? Yes. Yes. Yes. Which is absolutely That should piss anybody off. anybody off. anybody off. Let's create an act right or left of the people from revealing our fraud.

So we'll pass that. Yeah. Yeah. If you look into this like you're the problem. Yeah, dude. Yeah, dude. Yeah, dude. Let us steal. Don't stop it. You know, stop putting cameras on me. I want to steal. Oh my god, that's hilarious. I just came across him for the first time. I didn't know who he was not that long ago. I just I he popped up in my feed and I I was watching some of his stuff. Smart kid. Like what are people hearing, you know, uh opposing this?

Like Like Like I know. Why would you How would they sell it? Why would you sell this guy? They have to just attack his character. That's like what else do you have? He's just an independent journalist. Doug, what's the bringing this up? How do they sell this act? Why would you want to stop Nick Shirley? What are they saying? Like, how would that Well, I don't think that's a real name of the bill. I think that's a name given to it. I'm trying to get some.

It's called AB 2624. And what's it do? What's it? It says provide protection through the same tried and tested process California all already offers to do domestic violence survivors and select healthcare workers. workers. workers. Hold on. Do you see how they sold that? What? What? What? First of all, if you're a domestic violence survivor, you're protected so that you don't get targeted again by the person abusing you. But you see how they package that? We need to give people the same protection. So this is what they're this is their justification.

People working in immigrant services are being followed home, receiving death threats, and having their personal information there. They threw in immigrant. Oh lord. Oh lord. Oh lord. Boy, that's slimy. Wow. Wow. Wow. That is slimy. And it'll sell, I'm sure. Yeah, theft is theft, man. However you want to spin it, you're spinning it. Yeah, dude. That's wild. That's crazy. All right, I got I got it. Or I'll change. change. change. Look at the Vori thing popped up in his thing. All right, just from like the talking about it.

Look at that. What? What? What? Did you Oh, you searched on I did search. That's right. See how ads follow you? you? you? Uh so did you guys know that there's a Fitbit for farts? Have you heard of this? this? this? A Fitbit for farts. Yeah. Yeah. Yeah. There's there's there's uh so there's a device that can Yeah. There's a device, a sensing device that will uh tell you if they're healthy or not. Yeah. Yeah. Yeah. Oh, really? Oh, yeah. It'll take it'll take your fart and it'll break it down.

Tell you if you're healthy. you're healthy. you're healthy. Order one, Doug. Wow. Wow. Wow. Yeah, this will be fun. We should do that. that. that. We'll have a we'll have a little comparison here. comparison here. comparison here. You know what's crazy? I got to read more about this. Can you Are they going to put this in clothes? That'd be crazy. So, it's a wireless sensor and uh and uh and uh smart underwear. smart underwear. smart underwear. Yeah. Look up Fitbit for farts. Let's read a little bit about that.

Yeah. Smart underwear. Mhm. It's to track flatulence and allow and analyze gut health. The wearable sensor measures hydrogen. Why is this organic material? Hyd hydrogen and flattus. They don't want to use the word fart. Aimed at diagnosing digestive issues and establishing healthy baselines. 32 farts a day are normal, you guys. Dude, we have that like amp measuring. We have so many tracking tools now. So crazy. Hey, Hey, Hey, what are we missing now? I didn't even think of that. Did you have your client wear this?

Yeah. I'm going to need you. You were hitting the double the other day. day. day. Do not be surprised. Some trainer will 100%. 100%. 100%. You've been hitting up Taco Bell, man. I know you're Fourth of July over there. What's happening? happening? happening? Talk about calling your client out from that. You know what I'm saying? I know you're [ __ ] you're I know you're [ __ ] bro. Normal normal is 32 farts a day. You're at bubble guts. You're at 75. Your hydrogen levels are way too high. I can see it here.

I would I would I could also see dudes competing like, "Hey, put your put yours on." on." on." That's exactly how I'd use it. Why do it for the health reasons? That's dumb. Yeah. Compare numbers. Would you hate your your your I mean I mean that's why I told Doug that I say order one. I mean that would be a So does it link to Fitbit? I don't think so. No. So are you sure? Well, let me let me research this a bit more. more. more.

Wait a minute. Cuz it says Fitbit for farts. I mean that's just a Yeah, they're just calling it for that. You know what, though? Government's collecting this data. Bro, we should They're going to use this to get We don't need to know. Yeah. Yeah. Yeah. Buy it. I mean depending on it's called favorite fars and no it's no joke okay you know uh if it gave you some really good insight on gut health and and imagine okay okay but why do you need something to tell you that like if I'm farting a whole bunch I don't need something to tell you man my stomach's off yeah but it's doing more than that it said right so it's measuring like the the it's measuring hydrogen is it yeah yeah so it's it's not just how many times you are that obviously so hydrogen in your fart tells you a lot apparently is hydrogen the thing that smells smells smells No, No, No, I would think sulfur or something like that.

that. that. What makes fart smell? But okay, imagine this. A great search. Yeah, sorry. Your search is imagine you had this data and then you you take a a probiotic like seed and then you track it before and after and you see uh a significant improvement in the experiment. Yeah. I mean that would be the only way I can make sense. make sense. make sense. It is hydrogen sulfide. So it is Doug which causes the you know the rotten egg odor. odor. odor. Yeah. So if your farts have the rotten egg smell.

egg smell. egg smell. Yeah, it's high levels of something's off. something's off. something's off. Doesn't methane have like a smell like that too or is that I don't think produce methane though. Yeah, methane might be odorless actually. actually. actually. Yeah, you might be right. I always thought that part of it just kills it. But again again like I don't need a device like if I'm if I'm laying if I'm hitting them off and it's like Yeah, but you have something that you have like a measurable tool.

This is to me another example of like it it's okay. Okay. So, it's it is a little ridiculous, but I mean, it would be cool to have test something like a probiotic and see how much that's improving or not improving. improving. improving. Extra points for a Dutch oven. Hey, babe. Hey, babe. Need to beef up my fart bit. Hey, do you know how long you were able to stay under the covers? This is good for you. My hydrogen rating was a seven. Dude, you did it.

It's healthy. You know, speaking of seed, that's the I was just thinking about this. That's the one. the one. the one. You're going to love that ad. Hey, listen. You're going to love that. Well, it's for it's for I mean, gut health among other things. Among other things, it's great for gut health, right? Uh it's the most by far. It's the one supplement like I I I hate missing. If if I'm I if I'm consistent with it, my gut health is significantly better. Significantly. Yeah. Like I every night, every night I take it like it's one time a right.

It's not twice at night. night. night. It's such a difference if you're consistent with it. I've done it like sporadically, but then when I go in like stance of like a couple weeks and I'm just dialed just dialed just dialed such a big difference in my gut health. Does it go in your in your little supplement baggie or do you keep it somewhere next to No, I keep it upstairs because I take it before bed. before bed. before bed. Right before bed. Yeah. I take two capsules right before bed.

It's part of my little sleep, you know, supplement stack or whatever. Yeah. Yeah. Yeah. And I'm like so consistent with it. And I notice if I stop taking it for a week or two, I can definitely tell makes a big difference. big difference. big difference. Yeah. I mean it's when you think of the companies that we've worked with and we get feedback from people. It's one of the ones that you get I get we get a lot of feedback. of feedback. of feedback. The best the best.

Yeah. Because the top of the line. I was having a conversation with my daughter which is it's so great like you know when you have you have your kids you start to learn what what kind of communication they respond well to. Okay. So like some kids I'll just you know throw things out there, right? kids, you have to be more gentle, empathetic, and other kids, you can kind of talk to them in a way that drives them or whatever. And um just because I've managed teams, lots of sales teams and gyms, I really know how to communicate uh in that style, like you can do it, you're a killer, you're strong, nothing will stop you, like that type of talk.

Rah, Rah, Rah, you know, right? And uh and my daughter responds so well to it. It's such a blessing. Like when she's struggling with anything. with anything. with anything. Yeah, that's cool. Like, you know, there's the initial like, "Oh, I'm sorry, honey. That really sucks." Finally, one of the kids align with your style. style. style. I know, dude. Well, we'll see about the little ones, how they we'll see how they align. But, you know, it's like, you know, I go in, oh man, that really sucks.

Whatever. And then I know I can go in an hour or two later and just have one of those kind of conversations. And it just she's like a machine, dude. machine, dude. machine, dude. She's all fired up. Oh, yeah. Dude, she like just like she's like it's like you could tell it turn it. It's like something clicks. And so it's just, you know, I have those conversations where I feel so proud as a dad cuz it's like I can hit I still got to figure out what my my son's is.

I'm not sure what what his is like what will make him want to do something like he's it's got to be all on his terms. I tell you the other day too he I'm in the living room too he I'm in the living room talking to my my aunt and uncle and this was just a few days ago and uh we're in there talking and all of a sudden I hear uh ping pong table going back and forth and I'm like it's only us and Katrina and Max in the house.

I'm like, "Who's Katrina hitting the I peek around the corner. There's Max playing ping pong with Katrina." And I go I afterwards I said, "Hey, what?" She goes, "He just came up to me and said, "Mom, I want to hit I want to." You're trying to look for the secret. How'd you convince him? Yes. Yes. Yes. My son, you know, I asked him a million times. Yeah. Exactly. Soon as it's his idea, he's about it and wants to do it. And And And you've tried all kinds of different Oh, I have.

Trust me, I've tried. You can't beat me, though. Yeah. I've tried the competitive. I've tried a treasure hunt. I've tried all kinds of different strategies to get him to do things that I want him to do. And if he does not want to do it, there is no there's no getting him to do it. And then all of a sudden he'll come around around around and on his terms decide he wants to. And then I even know too that I can't like keep pushing encouraging. Hey, let's do it again.

Like I just Exactly. I just got to leave it alone. Like okay. You know, when he's done he's done. And then like I just hope it comes around again. You know what I'm saying? So So So So wild dude. So funny. Oh, yeah. I mean, every time it happens though, Katrina is like, "Oh my god, is this kid yours?" You know what I'm saying? He's like, "This is that's your ass." ass." ass." Totally. Totally. Totally. I tell I told you guys. So, uh, sometimes my my son, my 5-year-old, will grab like one of our phones and, uh, he'll take selfies and pictures, right?

So, you'll open your phone, randomly go through your pictures. That's the best. You're like, "What is going on, dude?" Bro, he takes he took like five pictures of himself flexing on Jessica's thumb. Like a picture of him and then he's going like this. He's going like this. He's doing all this and she's like, "Do you like save that? He's going to love that later." that later." that later." You know, I'm like, "Oh, this kid's I have I have an album dedicated to like all those." He's I He does uh little videos or movies, so he knows how to record and so he'll get it and he'll record like a he'll set up his toys like a scene and this is and he'll do like the characters and he's filming it like he's a producer.

You know what I'm saying? saying? saying? And then he wants to after he's done then he wants to sit down and watch it. Daddy, come here. You want to watch this? I'm like, "Yeah, let's watch it." It's so good. Dude, that's like Yeah, Everett would really got into stop motion and with his friends and stuff. So, they hang out and they're like setting all this stuff up and then they're outside like blowing things up and I was like, "Ah, this is the best." Dude, did your your boy There was a period I remember this was years ago when we first kind of started Mine Pump.

They started to get on a little YouTube kick and stuff like that. Did they stick with it or did they No, no, I probably was a bit of an influence with that. Oh, really? Oh, really? Oh, really? Yeah. I didn't really try and like usher that um energy in that direction cuz it was just like you don't want them in that space, you know, like if you have really good videos and ideas and and things, I was like I I was encouraging them to do it but not to post it, you know, like like we saved it and we like banked it and then the momentum kind of like dissipated towards it.

But um Everett like it's interesting because he really likes to entertain and he he likes to be um he likes podcast and he likes to have deep conversations and all that kind of stuff. And so he he started to kind of record some with his friends. Oh, no way. Yeah. And he's just kind of saving them and banking them. And I'm like I I've listened to a couple and it's like it's it's great. And he he interviewed me one time. time. time. Yeah. Yeah. Yeah. Uh that was for like a school project, right?

right? right? Yeah. for his school project and he he asked me all these really cool questions like so it was it was really fun. I I I don't know. I think there's something that might be there down the road but like I was just like just keep just keep at it but we're we're not like posting anything. anything. anything. Who's who's he most likely to replace of the three of us? Me Me Me for sure. Me. Yeah. Yeah. He's funny. He's funnier than me. He's smarter than me.

He's way smarter than me. than me. than me. Look out. Look out, dude. He's I mean he's like beyond 4.0. He's like he he actually is doing a um like high school level math next year. He's going to be in eighth grade. Uh yeah. And it's like he's got like the whole engineering brain, but like he still has kind of my personality. So it's weird. it's weird. it's weird. It's what's so funny cuz you I remember when he was younger you were worried about that like he wasn't going to be that one.

that one. that one. I was like, "Oh, he's so much like me." I'm like, "He's going to struggle." You know, he barely even studies. You know what it was like? It was he was he was not stimulated. He's probably bored. He's probably hella bored in class. When you're really smart, you sit there, you're like, h, yeah, yeah, yeah, this sucks. this sucks. this sucks. Probably. Yeah, he he's Yeah, I'm not worried about him at all. He's really What a dream. Imagine if our kids like ended up taking over.

What a dream. I would love that. That'd be classic. So awesome. So awesome. So awesome. Yeah, it would be funny. It would be hilarious, but It would be hilarious, but it'd be awesome. I mean, obviously I have one, so it'd be my son, your daughter, probably. And then probably Everett. Yeah, I think Everett would be the one. Ethan doesn't really show as much interest in that. Although he does like the whole, you know, being social and and, you know, like hanging out and chatting, but I don't know.

Aurelius says he wants to work at Mind Pump, so he says it all the time. Yeah. Yeah. Yeah. But he's five, so five-year-olds always want to do what Dad does. Yeah. Yeah. Yeah. So, we'll see. Dude, I tell you guys that that that that uh you know, we don't spank. We don't spank. don't spank. don't spank. Yeah. Yeah. Yeah. But Jessica tried it the other day. Oh, she did? She did because I told you guys my gave it a whirl, huh? cuz my three-year-old go go go just just just is just is just is just Well, we talked about this.

I told you she reminds me so much of my goddaughter and my my buddies just like dude, we have to have a choice. She's like the thread of the wooden spoon and never use it, but it's there. Well, she texted me. She's like, I you know, I did it. She's like, I wasn't mad. I made sure to show I wasn't angry. I made it very, you know, calculated. And she's like, and it worked. And I told her, I said, 'Look, I said, and I'll tell you what my daughter said, my three-year-old said, but I said, 'You know, I grew up in a spanking household, okay?

And I had uh younger siblings, and my sister and my brother, especially my brother, was just a terror. And spanking works until it's not novel anymore. This is just true. At some point, kids will give they don't care. They don't care anymore. And it's just not a novel thing. The reason why it worked on my three-year-old, in my opinion, is because it's never happened before. So, it kind of snapped her out of it. of it. of it. You think I don't think it's a novel thing as much as it's an age thing?

I think you get to a certain age when it doesn't hurt anymore. Then it's like you're cut. It doesn't I remember getting spanked and being able to turn around and just look at my mom. Yeah. Yeah. Yeah. Like that's that's when it doesn't work. Up until that point, it [ __ ] worked and it was it was no longer novel after year five year five year five between spanking and like you're trying to like really instill, you know what I mean? Uh and so anyway, I just don't think it'll work if she if she keeps I don't think she's going to do it.

I think the way Jordan Peterson explains it is is how I've always kind of believe it's a it's a pattern interrupt. Yeah. Mhm. Right. And so if there if you have a a daughter or a child that is just, you know, fixated on mine or this or what and it's hard to interrupt that and you can't interrupt it with anything else, like it interrupts that. And and that's really what it's more about. She told Jessica, well, now knowing it's a threat. She told Jessica afterwards, she goes, "Mom." She goes, "Mama, I don't want to get spanked again." So Jessica's like, "Oh no." She's like, "Why?" And she's like, "I don't want to ruin my clothes." So she's like, "What?

What?" She thought she was like, "Hurt hurt my feeling." You know what I mean? I don't want to ruin my clothes. You know, she walks away. Well, you have to keep you'll have to keep us posted on how it how it unfolds because I know I do know that uh that I I've seen the difference, right? And I really do think it's it's kid dependent, right? I mean, I'm the guy who said I'm pro spanking. I've never sp my kid. So, it just doesn't he doesn't call for it.

Like, I don't have a But I could totally understand if he was like that where like I had to I see my godson. and I see my goddaughter, uh, you know, I hear you talking and I'm like, "Yeah, I could see where that could happen where it's just like they're just super disobedient and not listening that you you shake them up a bit like that where and I think that like have to do it very like that's the thing. It might be just that one time, you know, you never know." You know what I mean?

Like it's I think it's just knowing that it exists as like as like as like you get to a certain tipping point like of intensity and it's like a super defiance, you know? It's like and you say this and they're like oh yeah I remember. remember. remember. I actually think the threat of physical uh like that physical kind of threat I think it becomes more important uh in particular for uh teenage boys and their dads. That's a truth. I think a teenage boy if he's really you know I've heard stories I've never you know I've heard stories of I've had friends with teenage kids where their sons are just like dude what are you doing bro?

you disrespect your mom like that or you're you're using your physicality to impose yourself. yourself. yourself. And I could see how dad is going to have to be like, I'm the big dog in the house. Let me show you and let me grab you. Let me hold you down and show you. So, I could see that that value right there. But that's cuz you're dealing with with with a teenage boy. Teenage boy damage. I Yeah, but I wonder if that's more or less likely to happen to the dad that that didn't set that that set that ground work early.

But then it's like the elephant, right, that gets chained. Uh, and you put a steak in, you know, you know what I mean? Like it's it's if I was to wait till they're a teenager to now like have a physical like then it would be like ugly. That's right. That's what I'm saying. My point is that the dad who who laid that foundation early, like you don't test it. it. it. Yeah. No. Well, I I think I think you definitely dad has to sometimes show that he's he's going to get louder and show that he's strong.

Uh, so not come out of nowhere. Uh, I'm thinking of an extreme example. I mean, I'm not really arguing either, but it's like it's like it's like I had a friend of mine told me that. He's like, you know, you know, he's a he's a he's a very consistent father, loving dad, but also very consistent. And he's like, I never had to spank my kids. Um, we were very consistent. He goes, I've had to raise my voice a few times. They know that I'm in charge.

He goes, but my teenage son, he came home from a party and he was so uh disrespectful to my wife. And I don't remember what he said. He called her something like really bad. And he goes and I grabbed him and I pushed him up against the wall. Yeah. I said, "You never talk to my wife that way." And he goes, "And it it definitely Oh, it makes a big imprint." Yeah. Right there. there. there. What I remember Scott Donnelly shared a really good story about uh that.

What did he do? I don't remember. Remember that's And then he made he made uh his son I don't know if it was him or he he coached somebody up on this. I can't remember if it was him or he coached somebody to take his mom to to lunch. lunch. lunch. Yeah. That he needed to repair that relationship. I love that. So did I. Like that's like shook him up big time like that. And it wasn't like a grounding spanking physical. It was a this is what you will go do.

You know what I'm saying? Like damage now you have to go repair. Yeah. Yeah. That was I thought that was really cool, you know, and put it on him to to do that. And I think just that after a situation like that with his his mother and because I can imagine too you're as a kid you're that's a you just got in a big argument or fight with your mom to have to take her out to dinner later on that you know that night or the next day is just like awkward you know but like that but so so much uh maturity is required in order to do that.

And so you see the value in my house it was my mom was the spanker. My dad rarely ever did anything like that but he was very intimidating. He'd get loud and he'd like put it, you know, he'd hit the table or something like that to cause uh, you know, show us his he's upset. But one time, one time I was a teenage boy and I called my mom stupid and I didn't know he was around the corner and that's when he grabbed me and he put he held me down, put me down on the ground and held me there and I could feel his strength and I remember being like, "Oh, I better not do that ever again." Whoa.

I think I was like 14 years old feeling my britches, you know, like I made an error, you know. Yeah. That's I mean again there's there's times of it. It's it's such a controversial topic, right? Totally. Because people feel so strongly about one way or the other, other, other, but I mean I think it's really child dependent. It really is. You know what the you know what the data shows on that? That uh kids who are raised in a loving house with no discipline don't do very well.

In a house with discipline with no love do the worst. the worst. the worst. Yeah. Yeah. Yeah. And a house with both discipline. Discipline would be like structure, you know, structure, discipline, boundaries, and love do the best. So, discipline, structure, love the best. If it's just love, they don't do too good. good. good. Yeah. Yeah. Yeah. If it's just discipline, this is when you raise psychopaths and really bad kids. kids. kids. Authoritarian tyrannical environment. Ziotics makes a pre-alcohol drink. It's actually a genetically modified probiotic. So, these are bacteria that have been modified to break down acetalahhide.

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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. How much time and effort should be put into stretching before and after a workout?

What warm-ups and cool downs do you recommend? you recommend? you recommend? This is a really, really good question. Um, and it's actually uh quite nuanced. So, first off, uh, priming is what you want to do before your workout. And what priming I is attempting to do is to get you to move better with the exercises you're about to perform. So, a good example is example is example is if I uh am about to bench press, but I find that my shoulders roll forward. Okay? So, it's hard for me to keep my shoulders pinned down and back, which would be the correct technique for bench press.

And I just find that my shoulders want to roll forward. I want to kind of cave them, especially towards the end of my set. Then what I'm going to do is priming movements that help me activate and connect to the muscles that pull my shoulder blades down and back. Another good example is if if I squat, my knee wants to travel in and it's hard for me to to keep them, you know, really aligned with my feet, then I'm going to do some correctional exercise or or priming to activate the muscles that stabilize uh that position so that when I squat, I'm in a better position.

So that's the idea. Now, the reason why this is so nuanced is the more advanced you are um uh and the the better you are with your workouts, the less of this you require. require. require. Somebody who's really advanced can do a set of the exercise they're about to do with lighter weight and do perfect priming. priming. priming. They can get in the groove pretty quickly, quickly, quickly, very quickly. Like they they know what to feel. They know what to activate. They know like I know my first set of bench press uh cuz I have, you know, one part of my body where I don't have terrible mobility is my shoulders.

I can actually have pretty good shoulder mobility. So, when I bench press, uh, I could do a couple warm-up sets or maybe one. And I know I'm really focusing on that downward, uh, you know, retraction of the scapula. I'm really focing session. I don't need to do anything else. else. else. Yeah, I would I would agree except for I I still prime. So, like even though I can get into a bench press, know the technique for that, I still benefit when I do W's before. I just I feel it every time.

It's so different. Um and I feel so much safer and more confident to get after the weight. I mean, James, mean, James, mean, James, do you What about back exercises? You find yourself having like rows. You don't have to roam up. You do a set of rows. rows. rows. No, I can get right into If I go do a row, a lat pull down, seated row. I don't got to find a set of warm up. Yeah. Anything pushing. So, if I do shoulder press, I do bench pressarm.

If I squat, I squat, I squat, um I I've got a prime before. I don't I don't have to. I could go in and just do it, but I can feel a huge different. In fact, uh, you know, the other day I squatted and I didn't prime. And I must have had to do three warm-up sets before I felt like I could really, and it's just like I could have just spent that same time priming. I could have cuz my thought process, I want to get into it.

I'll just take my time light and I'll warm up a set or so. I actually found myself having to do three sets with rest periods in between just to get I was like, I could have sat down and primed for five minutes and actually got right into It's a good point, too, like you got to know yourself. Like for me, uh, pushing, pulling, even deadlifting. Deadlifting, I'll warm up with the deadlift. If I'm squatting, I'm priming. Oh, yeah. Oh, yeah. Oh, yeah. Like I got to prime before I squat.

And so everybody's a little bit different. I think think think I mean this is Yeah. Well, and I was going to say too, there's different versions I'll I'll apply. So like if if I'm like more in a power phase, like for instance, or I'm doing something like like like explosive, explosive, explosive, very explosive with acceleration, I'm going to do a lot more dynamic warm-up. take a really long time uh too that I'm going to all lot like 15 minutes sometimes my warm up for that versus like you know if I'm just getting into a regular workout like I'll I'll do just basic priming movements like some mobility uh not too long uh but then two if I'm trying to like really you know get some intensity I'm going to I'm going to do some isometrics and like hold these positions like radiate and you know really try to to recruit then go to the bar and I feel major difference.

difference. difference. I mean, shameless plug on our program here, maps prime, but this is one prime will figure it out for you. This is why it's still to this day one of the programs I'm most proud of that we created cuz this is so nuanced and individualized like and I and I'm such a strong believer in in stretching with purpose. Uh the way we were taught in school as kids to stretch and real basic fun fun fun it actually can cause injury. Yeah. It's such a waste of time to do these silly these silly these silly silly, you know, moves that we all, you know, we all did before we started started, you know, started our workout with that.

Yeah. Yeah. To just a bunch of [ __ ] It really was. And it's like it really depends on the person, depends on the movement you're doing, depends on what you're And this is what Prime is about is it's about helping somebody do this themselves, take a test at home, and individualize what is ideally the the stuff you should be doing. Good priming session will make you stronger. Oh yeah. Oh yeah. Oh yeah. You actually lift more weight. I feel like it's like a 10% increase. Yeah. Um but we didn't address the cool downs, but the cool downs is something I like to do just to reinforce certain positions I felt unstable.

Yeah. [clears throat] Which I I I spent some time actual static stretching. I tend in foam rolling I tend to actually bring more to the cool. the cool. the cool. That's when you would do that. That's that's the I think of cool downs of static stretching at the end. Yeah. Yeah. Yeah. holding holding poses and relaxing and trying to calm calm down where it's the opposite when we're getting ready. We're we're trying to do something that's a little more like an active stretch. So, [snorts] next question is from Paul Godfrey, 83.

What would you s suggest for females program-wise after giving birth once they are cleared to work out again? What would that year look like? I've heard you say starter, but what would be the programs after that? Honestly, most women uh now there's going to be some some differences depending on your current fitness level or fitness level before pregnancy, before pregnancy, before pregnancy, right before pregnancy, how easy the the the pregnancy was or hard it was, the delivery, was it a C-section or not. So, there's a lot of uh variables here, but for most women, a starter run once or twice is ideal.

Uh the second time around, you just add load. Now, some women are going to be like, that's too little, but you're going to make great progress with it. Um, otherwise it looks like starter and then MAPS anabolic and you start in pre-phase. You do three, four weeks of prephase, then you move into the rest of the program. But the reason why I said starter twice through is because often time, yeah, 3 months later, four months later, you're still not getting great sleep, you're still dealing with some muscle connection issues.

connection issues. connection issues. Um, and so for many women, starter run twice in a row would be the way to go. Do you guys you guys remember what I did with Katrina? Yeah, I think you did you did I know you did starter first and then you know what I did after that? What was it? I did anabolic in reverse. Yeah, you did the higher reps. Yeah. And so the the logic behind that of why I did that see prephase would do something like that. that.

that. So the idea was I she had she felt great after a starter and she was ready to really get after it and I was like you know you're doing great. Why don't we get an anabolic? I want to start you in phase three. The reason why I want to start in phase three was because the higher reps and keep her at a lower weight so she's not she put her at a lower risk. lower risk. lower risk. Yeah. Yeah. Yeah. Right. and and that way hypertrophy another two more months before she now she's five months heading into the six month post uh pregnancy pregnancy pregnancy uh and and really feeling good and had been training weights for almost 6 months now.

Now we're finally like loading the bar and getting after it. Now granted, remember she went into pregnancy in really good shape and strong trained the whole way through. And so that's the recommendation to your point. You know, I could see a client running cycling starter for almost a year depending on how post pregnancy and depending on how fit they went into pregnancy. pregnancy. pregnancy. So it really is dependent on the feedback from my client. you you can't really go wrong just continue because you could cycle starter and I guarantee the first two times you do it you you'll be progressing weight.

Yep. So it's not like you're going to plateau and not so you can you'll be getting stronger fit. stronger fit. stronger fit. Yeah. You can run starter two or three times and keep just progressing that if you're feeling good and you want to and you're more concerned about you know I don't want to push it too fast. That's the recommendation. If you're the other person who's like I'm ready to go early which was was Katrina. Katrina was ready to go right back into aesthetic like after 4 weeks, you know, and I'm like, whoa, whoa, like we're going to run starter and I made her go through starter all the way and then I also made her go reverse on anabolic and then she was great.

So, it really depends on the person. person. person. Next question is from Janie Ewell. What is the best way to bulletproof your knees? I had ACL surgery two years ago and they still aren't the same. I squat and deadlift heavy. So, besides those exercises, what would help with knee pain? This has less to do with ankle and hips and ankles. So, this has less to do with your knees. Your knees are fully healed. Uh, it has more to do with your ankle strength and mobility and your hip strength and mobility.

So, when you look at the joints, so the knee basically flexes and extends. It really doesn't rotate. It doesn't bend laterally. Uh, it doesn't hyper extend. It flexes and extends. The ankle has rotation and it it bends laterally. It flexes. that extends. The foot itself has got some movement. The hips are also very mobile. So the knee, whatever the hips and ankles can't do, the ligaments of the knee try to keep everything in place. So it usually this looks like is lateral strength in the hips, uh external internal rotation of the hips, and then ankle strength and mobility and foot strength.

And and if you work on those, the knees are going to feel amazing. Yeah. Yeah. Yeah. But this is a ne this is not a knee. And also too like unilateral work and and definitely lateral and um different different planes of motion to address for strengthening as opposed to just these kind of fixed positions. Um obviously you want to build up overall strength and foundation but just to reinforce that so it's tracking well. So the thing is we want the knees to be balanced so everything is tracking well so it can hinge properly.

Yeah. You know, the map symmetry would be just a kind kind of nice catchall program for this person and that should help a cycle of that make you feel a lot better. Next question is from Matt Ffit realtor. How can I become one of your personal trainers? trainers? trainers? Yeah. Well, I'll tell you. We'll start talking about what it takes. There's a process. Now, now, uh, experience is great. Education is great, but we're looking for character. Um, and we're not necessarily looking to hire trainers. is looking to make trainers.

Uh working here, um this is a big deal for us because uh we were trainers for years and we didn't start offering coaching and personal training uh up until less than two years ago. So consider Mind Pump's been on air for 11 years. We've been at the top in terms of fitness podcast for almost that entire time. Personal training and coaching was always a business we can go into, but we waited, waited, waited, waited because it's like, look, if we're going to do this, we have to offer the best because these people represent these trainers represent us and we were trainers.

And so we have so now we have the time and energy. We have people on staff. We have a great fitness manager that trains and develops our trainers. And I'll tell you what, the training that these trainers go through, I'm so jealous. Mhm. Like the stuff that I see them get to learn and what they get to do and and train um just on the job incubator here. incubator here. incubator here. But to work here, uh typically what it looks like is you apply, you get an interview, and then you get to intern.

And the intern process is your trial and then we see uh if it's a good fit um to work here. work here. work here. Yeah. Mindpumpjob.com. Yeah. Mindpumpjob.com. Yeah. Mindpumpjob.com. And you'll end up uh most likely interviewing with Kyle and Katrina. And then if you make it past that, then you get your your intern internship here. I'll tell you this, Doug. What's the site for our coaching course? Uh yeah, so traineracademy.com. Is that where it is? Double check that. Uh if you apply and you don't have our course, not saying we won't hire you.

Uh but uh that's a kind of a knock. Like if if you're like, I want to work here so bad I'll do anything. But you haven't been through the course, but you haven't gone through our course that we've that's a it's a nationally recognized course. Um, that also teaches our training philosophy, philosophy, philosophy, teaches our philosophy. If you haven't done it all out there, if you haven't done that, that's like a it's a knock. What does it mean? We won't hire you, but it's definitely a knock if we look you up and we're like, "Oh, they don't have our course." So, yeah, maybe start with that.

That's right. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. mindpumpmedia.com. mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, anabolic, anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by S, Adam, and Justin to systematically transform the way your body looks, feels, and performs.

With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having S, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money back guarantee, and you can get it now, plus other valuable free resources, at mindpmedia.com. at mindpmedia.com. at mindpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing Mindpump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.