Why Eating Six Times a Day Works (Even Though Studies Say It Shouldn't) | Mind Pump 2968

John Cena here. Some people say I got range. Comedy, action, drama. You know what else has range? Chime. You get fee-free banking and 5% cash back on everyday purchases. Easy credit building, high yield savings, premium travel perks with ChimeCard. Oh, did I say fee-free banking? Open a Chime account in minutes and switch today. America's number one choice for banking. Chime. Chime is a fintech, not a bank. Banking services and ChimeCard provided by Chime's bank partners. Cash back on eligible ChimeCard purchases. Terms and limits apply. Go to Chime.com slash disclosures for more details. This is a paid message from GoFundMe. Meet Juan Naula. When his son was hospitalized for a viral infection, Juan started a GoFundMe to pay for medical expenses. It was $5,000 to pay the bill for my son and I needed only 22 hours. It was amazing. People really trust on GoFundMe. How did Juan raise $5,000 in less than a day? He posted a short video on GoFundMe telling his story in 30 seconds. Be specific, be quick, and tell what are you going to be using the funds for. I was nervous to do it because it doesn't feel okay to ask money, but you shouldn't be nervous. Sometimes you just have to do it and see the results. We were able to save my son's life. Thanks to GoFundMe that we still have my son with us. Start your GoFundMe today at GoFundMe.com. That's GoFundMe.com. GoFundMe.com. This message reflects one person's experience. If you want to pump your body and expand your mind, there's only one place to go. Mind Pump with your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history. We're approaching over half a billion total downloads. This is Mind Pump. Today's episode, we answered listeners' questions. So we went to Instagram, Mind Pump Media. We picked four questions from our listeners, and we answered them at the end of the episode. But the beginning of this episode is the intro. This was 60 minutes long. Now, in the intro, we talk about how eating small meals can help with fat loss. We talk about other fitness topics, strength training, creatine studies. We talk about current events, family life. It's always fun. Again, if you want to post a question that we can pick from, go to Instagram, post it at Mind Pump Media. Now, this episode is brought to you by some sponsors. The first one is Caldera Lab. Today, we talked about their eye serum in a clinical trial. Seventy-five percent of people saw a reduction in under-eye dark circles. Seventy-eight percent saw a reduction in eye puffiness, and 87 percent saw an improvement in under-eye skin. It's a pretty amazing product. Go check it out. Go to calderalab.com forward slash Mind Pump. The code Mind Pump will get you 20 percent off. This episode is also brought to you by Eight Sleep. This is a device that maximizes the quality of your sleep. It's the most advanced sleep system in the world. It sits on your bed. It cools or warms your bed, and it monitors your sleep and uses AI technology to adjust the temperature to give you the best night of sleep of your life. Go check them out. Get $350 off their Pod 5 Ultra. Go to eightsleep.com forward slash Mind Pump. We also have a new MAPS program. You ready for this? You can get an individualized MAPS program. You can get a MAPS workout program designed specifically for you. This is the first time we've ever done this. Here's what you do. Go to mymapsprogram.com, fill out the questionnaire, and in a week, a Mind Pump trainer will get on the phone with you and deliver to you your very own individualized MAPS workout program. Once again, it's mymapsprogram.com. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. All right, everybody. The science got it wrong. Small, frequent meals, they work for fat loss. We're going to break it down right now. Let's get to it. Let's go. I've been wanting to go on this rant. We need to give a little context. The bodybuilding world promoted this for a long time. What they would say is that if you eat small, frequent meals, so bodybuilders became known for eating six meals a day versus your typical three, that by doing so, it burned more body fat, that you got leaner. This is what bodybuilders are often guilty of, is they notice a result from a practice, and then they try to explain the science. Then the science gets debunked, and so the whole thing gets debunked, even though in practice, it seems to still work. Well, then we throw the baby out with the bathwater. Exactly. This is one of those things. By the way, I have an even better way of selling it that's wrong. What do you mean? Well, what I used to say is that your metabolism is like a fire. Oh, okay. We want to stoke that fire, and we want to sprinkle kindling. If you threw kindling on that versus a big log, what happens to that fire? If you took a log, and you cut it up in all kinds of little pieces of kindling, and then you spent it all day long, that fire is roaring. It's going to burn up that wood way faster. If you throw this big, giant log on it, it's going to take forever to light that and burn that log down. That's like your metabolism. That's a nice visual. It's wrong, by the way. Very weird. Here's what bodybuilders would say. By the way, I said this because we didn't have the science to support this or debunk this back in the late 90s. In the late 90s, we would tell people to eat small meals throughout the day. In practice, when people would do it, it would actually work. The way we would explain it is we would say that it's stoking your metabolism. Then a little bit of science came out, and we learned that there's a thermic effect when you eat food, meaning when you eat food, your metabolic rate does go up a little bit. The idea was, wow, let's keep your metabolic rate. Let's stoke it throughout the day. Let's get that thermic effect happening six times a day. Instead of two or three, because the average American only eats two times a day. Right. Then the studies came out and showed that the thermic effect, it correlates to the amount of food that you eat. In other words, large meal, large thermic effect, small meal. Small thermic effect at the end of the day doesn't make a difference when it comes to thermic effect. Then we took that and we threw it out. Then you also had this, Adam. You had the popularity of fasting. That became a thing, intermittent fasting and skipping meals. Here's what the data shows. When you skip meals, you have more cell autophagy, programmed cell death, reduced inflammation. You have all these potential health benefits. It really seemed to put the last nail in the coffin for small meals. First off, there is no additional metabolic benefit, so that's false. Second, we have all this data showing that fasting seems to be super good for your body. Now, we had further studies that now show that the calorie deficit is equivalent to the fasting. In other words, when people fast, when they don't eat all day and they eat once or twice in a day, they typically are in a calorie deficit because they skip meals. By the way, when we were trainers in the early days, we didn't call it fasting. We called it skipping meals. When they compare calorie deficit to fasting, what we find is overall, the net effect is the same when it comes to things like cell autophagy, inflammation, and cancer. Walter Longo did all kinds of great stuff on this. Basically, what he did was studied a low-calorie diet, a 500-calorie diet. Fasting mimicking diet. That's right, for a week versus one day or two days of no food whatsoever and the net benefits, right? It's the same. Yeah, it was something like that, right? Okay, so now we know fasting doesn't really have any additional ... Now, there may be some benefits to fasting for people with specific bowel inflammatory issues or whatever. Blood cancer or something like that. Yeah, maybe, but for most people, there's no additional benefit. It's a black and white way of eating less calories, so that might be why people like it, but no real additional benefit. Let's go back to the small meals throughout the day. Why is it that bodybuilders and stage presentation athletes and people who don't even compete in bodybuilding who did this were like, man, this really works. This seems to work. I get leaner easier when I do it this way. What is going on? I think we can explain this from a trainer perspective, which trainers and coaches, when you train people for a long time, what you start to really notice are behavioral effects more than physiological effects or what's happening with your body and calorie burn. We see things from a behavioral standpoint because that's the most important thing, especially when it comes to consistency. Small meals throughout the day has a really interesting effect on behavior, so I think that's probably why it works so well for so many people. Yeah, no, huge. This has been on my mind since you and I have been dieting. I went on a rant on Instagram a few weeks back on the fasted cardio thing, which was another one that I feel like we did a disservice to people by basically throwing that also out because I think there's huge behavioral things that happen with that. I noticed that as soon as I got on my diet, one of the many things that changed in my routine and habits was the frequency of my meals. It wasn't like I went in like, oh, I need to eat six meals because there's any extra benefit of it. It's like I found that as a go-to strategy to keep cravings at bay. Again, here's where, in the studies, we're controlling these things. If someone eats two meals and they equate to 3,000 calories and you have someone who eats six meals and it equates to 3,000 calories, it's the same. It's the same. Neither one of them benefits the other one more in the journey of fat loss. Now, the difference between the two of those, behavioral speaking, cravings-wise, when I don't eat for six hours and I'm in a calorie deficit, being in a calorie deficit causes me to be hungry already. You're going to be hungry anyway. Right. I'm hungry no matter what. Now, I prolong how long that is. Boy, do all the cravings start kicking up. That's right. to make a healthy, low-calorie choice becomes extremely difficult versus, I'm hungry all day anyways, but every two hours or so, I get to eat something. Yeah. It's easier to be hungry because, okay, this is a reality. Now, I know you hear us talk on the podcast about how to manage things like hunger and a calorie deficit. High-protein is one of the ways that you do this, right? There's more satiety. High-protein fiber also does this. Whole natural foods produce more satiety than heavily processed foods. You can definitely feel hungrier than you should because you're eating a low-protein diet that's also a heavily processed food diet. That'll make you want to eat more, okay? Even if you do all the things right, when you're in a deficit, you're going to feel hungrier than when you're not. That's just a fact, okay? Your body is having to tap into its stored energy. It's going to kick up hunger to prevent itself from having to ... It's like you don't want to go into your savings account. You don't want to go into your savings account because that's your savings. Your desire is going to be, I got to go make more money or spend less money to make up the difference. This is what your body does when you're in a deficit. It does kick up hunger. Even with all the strategies. That signal gets louder the longer you wait. When it's a two-hour window, it's there still because you're in a deficit, like you said. When that two-hour window turns into a three, a four, a five hour, the signal seems to get louder. It's your body going, hey, I've been trying to tell you we need to eat something. We haven't ate in two hours and we're hungry and we're in a deficit. You still haven't fed me. I feel like the discipline to make the whole food choice to eat something that is low calorie is really difficult. It's easier to be hungry and eat a little bit all day long than it is to be hungry and eat two meals. It's just easier. It just is because you satiate yourself a little bit. This is from a behavioral standpoint, here's what it looks like. When you eat small meals throughout the day, you're less likely to overeat because the cravings and the hunger don't get as strong. This is why people saw success doing this. It also does this. Here's another thing, Adam, that I realized as I do this. If you're going into your day or into your diet or into your whatever, you're going to cut and you're like, okay, I'm going to eat five meals, let's say a day. You're probably going to do more meal prep. It's more planning. More planning always helps when it comes to getting better results. It always helps with consistency. Planning helps with consistency. Trying to be in a calorie deficit without planning is really difficult. Yeah, weaning it and going like, oh, I'm just going to make good healthy choices. Okay, what am I going to eat for lunch now? Now you're really hungry and you got DoorDash, you got all these restaurants around you. It's very difficult. And nothing ready to go. Versus you've got your four or five or you're a bigger guy like you or I, six meals. It's all planned out. It tends to encourage meal prep. I'll tell you what, when I had clients that were good about eating, most of my clients wouldn't go six meals, but they would go five. Six meals would be like the bigger, more heavily muscle clients. But my clients that had five meals, they prepped. You know what it typically looked like, Adam? Four prep meals and one shake is almost always kind of what it looked like. Although I had some clients that were just meals, most of my clients were like, okay, here's my shake and here's my four meals and this is what I'm taking. And I have my breakfast, so I have three more and my shake and I take it to work and I'm good. I mean, that's actually, even being a bigger guy, that's what mine looks like. It looks like four prep meals with either cottage cheese or Greek yogurt and or a shake in addition to that. And so it's like, those are the other two supplements. And having that all stored and ready. I mean, this is the same argument that I made for the fasted cardio that you're making right now, which is the planning aspect. If I'm going to get up and I'm going to walk on the treadmill for an hour before work or before my day starts, that's not like I make that decision when the alarm goes off. I had to set the alarm an hour earlier. You went to bed earlier. I had to go to bed earlier. So the planning aspect of I'm going to do this thing has this trickle down in the behavior effect that it helps me towards my goals too. And so again, this is another one of those things where, you know, we, when we measure, control everything in the studies, the studies show that, oh, that doesn't make any. Difference all the calories burned on the fasted cardio thing is the same if you did cardio fed or later in the day It doesn't really matter But the reality is if somebody chooses to get up and do it fasted before their day starts like 80% of those people are having to get up an hour earlier than we're and their start and then and then that also sets the Tone for the day same thing goes for the meal planning and prepping I'm more likely to make good choices and if when I've got four good healthy meals already Ready to go for the day It's much easier to discipline myself to go throw that in the microwave Then it is when I'm just kind of winging it and going like like you said, oh, I don't have any eat What should I eat? I could door-dash this or I could do this or I could try me. Oh wait, I'm in a hurry I can't and so then all the excuses come and then here comes the choice by the way side benefit You save money meal prep does save a lot of money. It really does so people, you know, eating healthy is expensive. It's not Especially when you meal prep you save a ton of money and then you mentioned this out I'm like, you don't have to wait very long. So it's Inevitably if you're in a deficit, you're getting leaner You're gonna have some hunger kick up no matter what that's just physiologically Normal, by the way, not feeling hungry in it ever a low calories actually a red flag So I just want people to know that like feeling some hunger not ravenous but feeling some hunger is a normal physiological response to being in a calorie deficit and the longer your deficit though the more this Starts to kick up and it's really hard to wait a long time when you feel that way It is like if I'm not eating for six hours, like I'm kind of dealing with this background hunger for six hours Whereas I could eat two meals in that period of time So all I really need to do is wait an hour or two and this actually happens This is actually psychologically what tends to happen is you're in this deficit you're losing weight You're already down 10 pounds already down 15 pounds, whatever. You've got your prep meals like oh, man I'm hungry and you look at the clock. You're like, oh, I just got to wait an hour Versus I look at the clock and go man lunch is in four hours. Oh God, what am I gonna do for four? I'm gonna chew a bunch of gum and drink a bunch of water And I got to think about this the whole time and distract myself and so you just don't have to wait very long Before you eat something which by the way, here's it Here's what happens when you wait a long time while feeling hungry when you get to eat your meal when you finally get to eat your meal This is the studies will show this you eat it faster. Okay, so eating faster Promotes overeating we know this when people slow down. In fact, there's there's this is actually a diet strategy You can act if you eat in between bites if you put your fork down and you chew your food Thoroughly you'll actually eat less calories. This is there's really interesting studies on this There's really nothing magical about it Other than the fact that you're slowing the process down Allowing satiety to kick in and you'll and pay attention if you ever binge or eat something hyper palatable you eat it much faster Okay, this is what tends to happen when you wait a long time to eat So for people listening who like to fast, you know what I'm talking about You fast all day you get to your meal and you're shoveling it in as fast as you can or faster than you normally would So you tend to eat it slower? You tend it's easier to make a better food choice and you don't get so full Okay, that's the other side of it Like when I wait a long time and I stuff myself and maybe I overeat and I feel kind of not so good and I Start to do that up and down process with my diet. So Not having to wait very long for many people is beneficial and in practice This makes a lot of sense and in some cases it helps digestion Well, I was just gonna say that was the next thing is that you I feel like when I would and I really noticed this Because it's been I don't know how many months now that I've been micro dosing the tris epitide and it slowed down my motility And so I've already had a handful of times where I was hungry. I remember the first time we were all together what event was that I was at the peptide Congress and We hadn't eaten because we went like four or five hours and I was really hungry and I you know Ordered room service and I ate and it wasn't even for me It wasn't even that big but it was big in comparison to what I had been eating and because my motility has slowed down On that boy, it just it sat at me like a rock and I was uncomfortable Couldn't sleep. I was in the middle of the night. I'm getting up doing air squats trying to move the food through like I mean It was just so Awful, and so you got to think that when you wait those longer periods of time like that You're more likely to overeat like that I got to think that has a negative impact on the digestive system Just stressing it more than it needs to be stressed And then of course like what I did it could potentially impact sleep which also has its negative impact. So there are Times so if you have really really bad gut health SIBO You know, you're working with a functional medicine practitioner. They may advise you to go longer periods without food, but then you have a controlled Refeed but for everybody else If you're not diagnosed with that, whatever issue and you're not treating something with a functional medicine practitioner Smaller meals tend to be easier to digest. It's just less load On the gut you don't get so full and and it also especially if you're in a high protein diet like Protein can for most people's not that hard to digest But when you start to eat a lot of protein in a meal, it can be a bit difficult I've had a lot of female clients talk to me about this when they're like, you know, I get it my protein targets And so then they tell me what they ate And let's say they're trying to hit 130 grams of protein and they only had two meals It was like 65 grams of protein in a meal. That's a big and I'm like, yeah I'm like, you know what if we broke that up into two or three meals, you probably wouldn't have an issue Digesting they just have all of it all at once and then it kind of sits there for a while No, your body doesn't have an issue absorbing it. There's there's you know bad information out there about Absorbing protein or how much your body's gonna use or whatever. That's not really an issue But the digestive issues can be real and I don't you know I aim for about 200 grams of protein a day if I eat that in four meals It's so much easier to digest and if I eat it in two meals, and I've done it in two meals That's a hundred grams of protein each meal doesn't feel as good that really hard for and so this is the other part that I notice the protein I talked many times on this podcast about I'm notorious for when I fall off the diet or I'm not tracking. I'm not being consistent I always tend to go back to higher carbohydrate diet and I don't hit my protein I think it's hard for me to hit over 200 grams of protein consistently And so one of the first obvious focuses and we teach everybody this is to focus on getting your protein Well, one of the ways that I have success with this is just plainly moving up my frequency of meals Because if I allow myself to only have two or three meals It's really tough for all three of those meals to have this massive 70 gram serving like maybe one maybe I could have a you know, 16 ounce steak at night I could handle that but having a Breakfast and a lunch with 70 grams of protein really tough to do that and really tough to do that consistently and so right away Increasing my meal frequency also makes it much easier to hit those protein target By the way, this is one of the reasons why bodybuilders did this when they're not cutting so bodybuilders notoriously Small meals throughout the day when they're getting ready for a show They also tend to eat frequent meals offseason and it's for that reason right there Adam a bodybuilders extreme case, right? They're eating a big muscular people. They're eating tons of protein But the average person look if you're a hundred and you know, if you're a hundred and forty pound female You know decently fit and you're trying to hit a hundred forty grams of protein in three meals You know, that's almost 50 grams of protein each meal. That's a lot. That's a lot for a woman to eat That's a lot for a guy to eat. But if you eat that in five meals, it's a lot more doable It's not as big of an issue It also makes it easier to hit protein everybody like hitting protein targets with small prep meals It's like you never miss you never tend to miss doing it with two or three meals tends to be an issue You know, we tend to dismiss What bodybuilders and competitors do because the average person doesn't relate to them. Yep But the truth is they are the best example of the people that are the best at body composition change period period Nobody is better at body composition change than bodybuilders or stage competitors. Nobody that's their game That's the name of the game and they're extreme But that doesn't mean we can't take some of their strategies scale it down make it realistic and apply it to our I mean because they're The extreme they have to be the best at it Right, they have to be the best at putting on as much muscle as fast as possible and losing body fat as fast as possible We have no better examples than that And so this idea that where we've come in all the science nerds That have debunked things like the six meals a day and debunked the facet yet When you peer into that space still all of that still happens Yep, all of them still use that as a tray So if the science says it doesn't work or it doesn't help or it's not beneficial Then why the hell does everybody still do it and have tremendous success? Well, it's not because the the bodybuilders are right from a science perspective and then the wrong if they've hacked into something on a behavioral Standpoint that is effective that works and consistently works that it continues to get passed down and utilizes a strategy Where they got it wrong was how we tried to explain it from a scientific perspective The fact that it works or doesn't work. It's already been proven. We know it works. That's why we keep doing it It's why as soon as I get a I get on my kick I fall right back into some of these things because I know it works I know the carb cycling works really well for me. I know that the fasted cardio works really well for me I know that's bringing up the meals in five to six meals a day works really well for me I also understand what the studies say about it in a controlled environment of all those things It doesn't make a difference But what I also know is that we don't live in a perfectly controlled study No that there there is behaviors that it is hard to get up extra early It is takes it a Sunday for me to plan my meals out But then there's lots of benefits that come with that Yeah, the two things that make this effective is if you're listening and you're like, okay I'm gonna try this the two things that you'll notice out of this is that you you're gonna have to meal prep and That is always a good idea And the cravings part and you'll notice that big time like as you do this throughout the day I remember when my clients would do this like, you know what? I don't really feel nearly as hungry because I'm kind of eating all day long and that's really the that's the key right there So give it a shot see for yourself Most people it's looking about it looks like about five meals four to five meals instead of six But give it a shot. See how it works for you. So anyway, I want to talk about Caldera labs eye serum because we talked about this last time Doug's been using it. I started using it Within 30 minutes I could see a difference crazy within 30 minutes. It's wild So this morning so last night well, I should say this morning 2 30 in the morning. My three-year-old starts crying and We have a monitor Normally, we try to convince her to go back to sleep and she's pretty good at about it but I don't know if I told you this but we have like a mouse problem at my house and See, but so I'll tell you that I'll tell you the back story She was complaining to Jessica that she was hearing noises and she's really scared And so Jessica was kind of like, you know, what are you hearing? And she's like, I don't know and I'm really scared So she's kind of dismissing her. Well, anyway one night we heard on the monitor Scratching and so Jessica. I'm in the shower. So I hear a noise I like ran down half naked and We have an attic above her room and you could hear like the distinct sound of a rat or a mouse So we had an exterminator come they put traps up there So last night 2 30 she starts crying and rather than try and talk her down I'm gonna go get her because number one she's scared number two I'm like, maybe one of the mice got caught in the trap and is making noise It wasn't but I'll still down there So I grabbed her brought her up and then I just couldn't go back to sleep very well It's 2 30 for the rest of the night. It was like I woke up three or four times. I just terrible sleep I woke up this morning looked in the mirror and bags bags under your eyes the worst the worst bags dude and so I had the Caldera lab I serum and I put it on and then you know did some stuff with the kids and whatever and then looked in The mirrors like 20 minutes later and it's like shrink. So that's how I've used it I know Doug is like pretty consistent with all his skin routine like daily. I've used it like that I've had when I have a rough night of sleep. It's very obvious to me. I've got bags under my eyes I see that more so now at my age than ever before and so I'll use it and I'd like I said this is why I think it's it's another one of those products that sell so well because You can you'll notice it's not like one of those you got to do it for a month and then you'll see improvements No, it's like you have a bad night's sleep. You have puffy eyes you put it under there. It's like you'll see it They look better You'll see it and for they did a four-week clinical study on the eye serum and the vast majority 78% of people saw improvements less visible dark circles less puffiness 87% said that they're their under eyes appeared smoother. So there's stuff legit. It really works, dude. Speaking of eyes This I'm having a real I'm having a real hard time with this. It's uh, I just it's been going on now for a little over six months I never thought I'd be a guy that's gonna possibly need glasses I always had like I had like I had one time I like 2015 vision, right? That's the way you get like crazy good Yeah, I had like really good vision. I could always read like the bottom line of the thing. Yeah, and So to accept that my eyesight is getting bad is like boy. Is it really mess? It's the stuff up close, right? Yeah, it's just that like everything here normal doesn't even bother me. It's a reading Small print I saw you earlier. What were you reading earlier? Label I was reading the label of David nurse's thing. Yeah. Yeah, and I like trying to do this, right? And yeah, it's yeah, I'm and so the you know, I also noticed that's happening is like I'm being very irritable and old man about it Like I'm angry, you know that weren't you working? Yeah, so this morning and I had I had Justin was complaining about his eyesight too and I I was before you guys I'm a little older than you guys. So I think that's why I was it So I I can't I I had to apologize at Katrina this morning. And so she's like, you know her she's so positive Yeah, but everything so even when I'm like, I'm like naked out. Oh, honey it's just because you probably were looking at your screen and she keeps trying I'm like no like I Stop like stop placating me. Like I know for sure what's going on It's so I'm like irritated right already by and she's been so she tries to be all positive about all time Well this morning and and in the morning and nights are the worst when I first wake up. Yeah Oh God trying to read like anything is just like so hard. I was reading my Bible this morning I'm hella bright. Oh, it's my devotional. I have to go like put it under the bright light. Yeah, this is ridiculous, you know, so So mornings and night are really bad. So this morning I just got up I just climbed in the shower and you know Katrina's in the bathroom and she's like, hey Nancy send it sent over for a rendering of the the we're building our backyard gym right now, right and I've decided I was by the way, it looks cool. You showed me the picture. It looks sick I know I hope it looks like that looks so sick. I know I hope it looks as good or better open-air gym Yeah, so and so what what we were, you know adding to this thing is that the the back wall so it originally was gonna have this back wall was gonna be opened up like a like a normal pergola and She convinced me to build a wall. And so she was Katrina was trying to show me the difference With that black wall or no black wall and I'm in the shower and I'm like and she's like, oh look at Nancy Send it over and she's like and I'm like, I can't see it. I can't see the difference. It's black You don't say it it's like and it's like against the fence And so I can't see that they look the same picture She's like she's trying. What do you want? You like more and I'm like, I can't see but I think I got so irritated And I like it's early in the morning I'm already like a grouch until I get my coffee and all my stuff and me and so that but it's like I I'm like, I'm sorry I'm just I could tell that like I'm more mad than it on my side is going that like I can't look at a simple picture and Instantly distinguish the difference between the two of them, especially on something like that It was like this a black wall with a dark background. And so the contrast of no wall or wall, you know Couldn't you know what it is? So the muscles maybe correct me if I'm wrong dog. Maybe you can look this up I think the muscles that can that constrict your pupil or help focus. Yeah become less Elastic as you get older and so that's why near Sightedness yes to get affected because your eyes have to adjust from from seeing things far to seeing things close Yeah, and those muscles are what get affected as you get old and that makes sense because I would imagine After waking up you've had your eyes closed and so it's like it's like I need I need I need the day to go To like of that happening before I can do it. So mornings are just Well, I used to bro, I used to see so I got laser I as we age our eyes lose our ability to focus What does it say? They're a natural early mid 40s And what is it happening? It's the internal mechanism loss of flexibility. There it is The natural lens in your eye is soft gel like oh, so it's not the muscles. It's the lens That starts to get stiff. Do you think that also can be? Exacerbated because of the iPhone use or is that just I'm I'm that can cause eye fatigue And then that's the muscles that I think I'm that I'm referring to or the ability to yeah Because I also think I also noticed that so like let's say you're looking at something for a long time and then you switch Yeah, you know what else I noticed for myself what adjusting to dark rooms is hard It takes longer now like I walk into a dark room and it's like pitch black for like bro I used to see so I got laser eye surgery a long time ago My eyesight I needed glasses to drive a long time ago, so I was probably 22 And I would wear eyeglasses Wow that young. Yeah Yeah, I saw my eyesight for things far away was was for a long time wasn't that great? So when I was in class I'd have to sit at the front of the classroom and then I eventually I got glasses for when I would drive because then when I would drive I'd see a sign. I have to get close to it to see it But then it would affect my driving so I started wearing glasses And then I started doing jiu-jitsu in my early to mid 20s, and I don't want to wear glasses anymore and so For whatever reason and I went and paid for laser eye surgery, and they gave me 2015 vision, which I still have So I still have 2015 vision, but they told me when I did that Your near-sighted vision will get as you get older. That's gonna go bad, and there's nothing no matter what no that has nothing to do with Laser eye surgery. Yeah, that's why this was so weird for me to wrap my brain around was I don't I feel fine right like looking at everything in here nothing feels like it's changed really But as soon as I try and read something that's close. It's like sucks. Yeah, it sucks Yeah, it was you know was the first the first was when you you you told me to get that bottle of from for my for the gut for The parasite yeah, that was the very first time it was on the bottle It was on a black bottle with small writing, and I thought it was you know what I started doing I thought it was the bottles fault you Yeah, I was like whoever this is the dumbest thing you ever made this you know what I started doing I started using my iPhone as a magnifying glass. I'd use the camera put it on something like You have to get reading glasses, dude Yeah, and now is there any benefit. I thought I read somewhere that I should try and prolong that as long as I can I don't know if that's true Like because then then I'll adapt and I'll have to have them type of deal verse I don't know if that's true dude like is it better for me to do this for a while Me I don't because I know it's a face. I make yeah, what's the face dude is it? I don't know. I don't know why I do anything with my cheeks in my mouth to try and get my eyes What that is, but it's annoying. It's a natural reaction, but I'm sure yeah That's one of the things that you I noticed as I got older my hearing seemed is still great But at some point I think hearing gets affected. That's gonna be weird. Can you get can I get stylish reading glasses? I mean you oh, I can what do you mean? Well, I know they make like like for eyesight you can do like we can get whatever, you know I bought cheapo reading glasses from Amazon. That's just magnify things. That's so you oh, bro I got dizzy. Oh, I'm getting glass. I'm getting some badass. Yeah, so get a monocle Doesn't Justin wear glasses he does sometimes but I don't I don't know why we could totally make fun of him cuz he's not here Yeah, it's not the same though. If he's not here. No, it's not as feels mean Yeah, I do. I called him fat the other day when he wasn't here. I'm like, it's not as fun. It's mean It's just me. I just mean he'll hear the show. No, I'll send it to him for sure Hey in case you didn't hear this. I Yeah, I noticed my eyesight. I also I've talked about this. This has been happening for a little while just growing hair Weird places, you know, I mean like what's going on? Why do I have hair in my ears? I don't know Why does that even exist? I don't think there's any evolutionary reason for having hair in your ears You would think there would be we're on my traps. Why do our ears keep growing? Oh, that's a do you know that? Why is that? What everything else stops collagen nose will grow to yeah nose and ears continue to grow, but I used to have the smallest ears They're not that big still but you don't happen the other day, but I did there was a post That we did on Instagram. Did somebody say so listen? Comments never almost never bothered me. Let's say just a big ears Somebody said why is it yours like that? Nobody's ever said anything about my ears and I'm like looking at the video and I'm like, what's wrong my ears, dude You hear ears are fine. All right. Yeah, I guess they stand out a little bit. I don't know What does it say it's the result of gravity car cartilage breakdown and the loss of oh, so it's a myth your ears don't You stop growing. Did you stop growing? But I think what happens is you just get less elasticity So they kind of droop more. No, I Always have big ears. I feel like my ears have been growing which is which is not good because they were never small Yeah, you always had what about a nose? Look at the nose. Okay, does the nose keep on growing? I thought the nose I have a perfect nose. I don't want this You'll be a full-on toucan by the time you're 80. I don't have a big nose, dude I just don't you guys talk about my face shape. You know, I asked my wife about that She's like you have a perfect. No, I told I said I've had plastic surgeons. Tell me I have a perfect nose Whoa, I told you that they use a use use an example and people come in we could make I told you We're gonna make it to Stefano nose for you. No, I told you I had a guy come up to me in the gym And he goes this is gonna sound real weird, but can I ask you a real personal question? He goes I'm a plastic surgeon. He goes, where did you get your nose your nose done? Shut? I it's happened more than once plastic surgeons approached me more than once Wow, so I feel very confident. Yeah That's almost as exciting as getting your calves Yeah, so there's just the rest of your face is beak face see there you go I asked this guy say hey, the guys always call me beak face So do I look like do I have a beak face just like no Take a picture of the side Our wives will never say it's like my wife is I'm not going blind. Oh, you're fine. She still says you're not Dude I'm coming bro. I'm coming for you. You are I am do you have? Accelerated in the last year. Yeah, it's happening, dude, but I'm cutting it shorter and shorter for kids dog That'll do that slowly. Well, I'm getting closer to 50, right? I'm gonna turn 47 so but I'm what I miss the strategy is just gonna let everybody know It's gonna go shorter and shorter shorter. So it's not like a dramatic change. It's a good strategy. Actually Jessica's suggestion It's actually a really good strategy. Yeah, cuz I mean it will feel like I didn't really notice Just kind of slowly with I think I like the clean shave without the without with the short hair, too Or maybe it's just I'm a lower calorie. I think my jaw line looks I don't know I it could be that cuz that's how I get. Yeah, I'll grow a beard when my face gets round. Yeah, that's I have to When does your face get chiseled takes a long time, huh? Yeah I Was like I feel like Yeah, it really takes uh, I was I was going back and looking at old like Competing when you're competing. Yeah. Oh, yeah when I get down when I get down to probably like 6% I know it does suck It's a first place to put body fat goes right to my face It was right to my face low back and then ABS like that and that's the order it falls off, right? So see my abs first then the low back and then the face. Yeah, like that's like the order We still have to go do a DEXA scan because I'm still really interested I'm my Yesterday my calories were really low. I was just busy and actually wasn't super hungry and I'm trying to just honestly at this point I'm just trying to eat when I kind of feel hungry, which is kind of weird this you know, let's talk about this This is really weird for me because I haven't Listened to my body in that way for a long time And listen calm down. I so and so here's what happens Here's what tends to happen. I'll not eat cuz I'm not hungry Yeah and then the hunger signal will get really loud and Then I'll eat and then I tend to kind of go a little overboard or whatever. Oh, so, okay. I'm like, okay I need a little bit of structure I think But anyway, so yesterday I just was feeling okay Didn't eat much and I got busy came home Had to rush off to the church because I'm serving there by the time I got home Went to bed and then so I feel I'm super depleted this morning and what happens when you get depleted We talked about this you look flat. We also look Like you're not as lean. Yeah, cuz my muscles don't look it's such a It's such an interesting. I think so many people Go through this and it's why It's why it's hard to make it all the way to the to the goal Like are all the way to that such a mind game it is because you don't like it's a I feel like there's always That you know, we're talking about haircuts. There's like an awkward phase of the haircut Yeah, you know say like where it's like it looks good. And then yeah, then you wait a couple weeks Yeah, yeah, like there's it's like a similar thing or awkward beard. That's the best. You're saying do grows beer Yeah, yeah first you like yeah awkward beard awkward haircut awkward body fat like you you you go through a phase of You don't even though you're technically getting leaner which is the goal right you're trying to get leaned out That you you you've almost feel like you look worse. Well, you definitely do I mean, I just went through a refeed right where I three days of high calorie to kind of fill myself back out and You know, I put eight pounds on the scale shot right up right? Obviously not fat. We know water glycogen I just feel I filled up but looked so much better look leaner. Yeah look leaner look better all the way around But I know that if I want to keep going to where I want to go I could go back to that depleted kind of look and so and I remember this I remember when I was competing thing and I thank God I had a Show that I had to show up for that. I backed out because I would have because the old that's that's what got me Always in the past is like in my 20s when I try to get quote-unquote really really lean I would bail on it because I'd be like, I don't like this Look whatever and not Understanding the science of what's happening of what's how my muscle bellies are filling up and why you look that way So I think a lot of people even if you're not trying to get 6% body fat just trying to get leaner you you will go through a phase of You don't look better you feel and you're right like you don't your muscle belt your muscle bellies look good when they're Hydrated and they're full of glycogen because it it stretches the skin at Scat skin out and muscles or the muscles look rounder and more shape to them And so, you know clients as you're that are listening, you know Even if you don't have this crazy goal that we're talking about Even if you just want to lose body fat You'll go through a phase where you don't feel like you're seeing good progress and that's just that's part of the you know It's interesting about what you're saying to goes in the other the opposite direction Yeah you get someone is so afraid of gaining weight and you reverse diet them and then they fill out with the water and like They feel like they're getting fatter. Yeah, and they're afraid and like oh my god, I feel bigger. I feel fluffier What's going on or they like the depleted feeling? Yeah, because they feel like they're smaller. Yeah, boy any direction you go I wanted to ask you And I'm this is a bit speculation. It's early I'll wait until I have more data around this because I did something interesting not intentional either just kind of happen So, you know how I talked about? You know I've really noticed that like my my body and the readiness of like if I over if I overreach training or I play you play the two and a half hours of pickleball and Did a bunch of stuff and it was like even though I got a good night's rest. My body still was recovering and not ready so something I did I didn't talk about during that week that I Now realize I did because I did the opposite this this previous last like four or five six days now almost a week Was I When I meal prepped I Unintentionally did all white meat like it was like I had ground turkey chicken And we did fish like it was a lot of stuff like that It was just we were trying to mix it up. We was eating a lot of ground beef I was doing a lot so and I obviously I knew that it'd be lower calorie I'm trying to be low calories. So like oh, we're not so I leaned into it But I was really low calorie for me to be down like in the two thousand twenty three hundred calorie And still be able to hit protein intake is like that's really low and it was just kind of landing that way because it was all white meat was all really lean cuts and So I came out of that Now during that time was I had a lot of this like I said My body wasn't feeling the best as far as readiness and things that so I went back and refed and everything and now I'm like This week I'm all red meat like and again not really intentionally trying to was trying to just kind of fell that way Oh, so today's meals Ribeye ground beef like I'm getting also so calories are higher Fats a lot higher too, right? That's where the calories are coming from because my higher fat Lasts like three nights in a row some of the greatest sleep readiness Of course, and so I'm wondering if and I know that women are more sensitive than men are to lower fat diets But I'm wondering if my body was also in addition to being low calorie also deprived a bit on the fat side Yeah, and the more fats And what's interesting is that my weight is right back to where it was to now. So even though I'm higher calorie and higher fat Weight is now because I came back down in calories has now stabilized At the same weight. I was previous the previous week in all the even lower calorie But my body feeling potentially better. You think that yeah, it's both because you know fat is essential You need so there's essential fatty acids, which means you have to consume a certain amount of fat or you'll die So you could literally eat 10,000 calories But if your fat is too low your body starves because there's essential fat But you also had a combination of low calorie and lower fat and that will impact sleep like calories get too low And fat gets too low. You'll you'll have worse sleep. So, you know when I would have female You've you had this as well when I would have female clients Especially when I was training in the late 90s early 2000s that was right out of the like low-fat era Yeah, I would have female clients eating 35 grams of fat a day 25 grams of fat a day You know 40 grams of fat a day and I double their fat intake and the first thing they notice is their sleep got better That's the first thing they come so I have numbers, right? So I wanted to share with you like the difference because I thought I mean I was like 80 grams was this was low Yeah, so that was my low week was like it was like 80. So I'm not like in my head below Yeah, it wasn't like I don't think you were below essential, but that's low with low calorie It's combination right all the way to 150 180 now. Yeah, see So I doubled where I was and that's where all the extra calories come from. So now instead of like 21 to 2,300 calories. I'm landing more like 25 2,800 calories same weight Much better sleep and recover readiness. So and so I'm wondering if that there was a correlation there It wasn't just because I was attributing it all to like man. I really Must be that deep condition. I can't play pickleball for two hours and and training hard and recover where Maybe I was actually depriving my body too much calorie wise and and fat wise and bumping it up Resulted in the first thing I saw right away was my readiness in my now that you say that I wonder if one of the Reasons why I had so much trouble sleeping yesterday was my calories are too low That might have been it because I it was like I said, I woke up at 2 30 brought my daughter upstairs Laid back down and then it was just restless for the rest of night I couldn't go back to sleep for a while finally did and I'd wake up go to sleep wake up go to sleep and I Wonder if it's because yesterday they were so low. Yeah, cuz I came home and I ate such a small dinner because I was gonna go, you know I'm I'm the MC at this like event that our church does it's not a huge group But I don't like to overeat and then do that because it contends to bog me down especially at the end of the day, so I had like seven ounces of tri-tip and And in some vegetables, that's all I had and then I expected to eat when I got there because they'll bring food Yeah, but it was chick-fil-a and I can't really eat chick-fil-a Yeah, because there's dairy and they're breading and stuff Yeah, like three little nuggets and so so my calories are really low and must that must have been why I wouldn't be surprised Because I was dealing with some of the similar stuff the previous. I remember you were saying your sleep was yeah Yeah, yeah, and and I've gotten some of the best sleep in the last like this last week. I'm speaking of which I gotta say this People often ask us like what are the what are the best investments for health and fitness fat loss muscle gain? At the top is hiring a good coach because a coach can work with everything Underneath that there are devices that can help with recovery. There's things that can help with you know Skin health all that stuff. But if something helps your sleep, that's the best investment So eight sleep is the thing that I recommend the most because eight sleep is so effective at helping you sleep better That if you get better sleep Everything else is easier If you get better sleep muscle gain is easier if you get better sleep fat loss is easier If you get better sleep you adapt better you recover better. You think better you perform better And so, you know eight sleep for people listening this it sits on your bed and it warms or cools your bed But what it really does that's remarkable because that's amazing by itself Is it monitors your sleep and then it learns your sleep patterns and adjusts itself to give you the best night of sleep So it literally changes the temperatures Throughout the night as it learns your patterns to give you answers. There's nothing like it There's nothing like that. That'll that'll impact your sleep as effective. I don't know how I mean It's it's it's been so long now that We've had this and I've gotten so used to it. Like I it's hard for me to think like what it was like before Especially since I feel like I'm like ever I've never met a couple two that like the same temperature So the ability that they have to split the bed in half and Katrina can have her warm bed 80 degrees on one side I can have mine at 50 degrees is like just life change Yeah, I mean I know couple we have we have some couples that they don't they don't sleep in the same bed together because yeah Well, and so, you know They they stay in bed for a little while and then they go to their separate rooms and beds at night to sleep So they get a good night's rest because they value sleep so much but I'm like dude if you just had a if you had an eight sleep it would make that big of a difference if she Runs cold and you run hot you can control that, you know, Doug and I were talking with a sleep off-air and He's been using it He said to to track like snoring patterns and you said you like it even better than the aura's tracking I do because what it does is it measures vibration? So it senses vibration and it will track both heavy snoring and light snoring So you'll see throughout the night how much have you snore? now very little sometimes One minute sometimes have you connected ten minutes? I've connected it to two main things gluten gluten and the number two alcohol. You got it. Yeah, those two things Do you know why? Both affect the central nervous system Yeah, so alcohol we know that gluten you can look this up in the data There's a connection to gluten and how it affects the CNS. Mm-hmm and snoring if I eat gluten Doesn't mess my gut up like it used to but I will have I will snore for sure. Yeah gluten. How crazy is that? Yeah, I've been tracking very carefully my snoring patterns because you know, you shouldn't be snoring or very little Yeah, and like I say some nights I have almost no snoring other nights is ten minutes But if I had like one one day I had some pizza and that night I snored over an hour Well, and if you have one with it forget about yeah Yeah, so I'm looking at my report right now last night was 16 minutes of snoring. That's not bad No, no, it's pretty because I've looked at other there's been times where I've snored for an hour There's been times I've snored for 52 minutes So it looks like 16 to none is like what what a really good night is Which is interesting too because I told you I had So I'm using both my eight sleep and then my my or ring to tell me these these data points You know, my snoring was at 3% for me, which is very very low in comparison and it was also I had one of the best Nights of sleep and readiness score on my aura ring So I had a great night's sleep and I want and I wonder to hire for I'm not eating hard I'm not I'm probably avoiding gluten right now. So be interesting if I notice the same things if I eat something I definitely know alcohol for sure. Oh, yeah alcohol is like a worse guaranteed You know, the other one that is is negative with snoring even though it knocks me out was when I would take like a Xanax Yeah, if I take a Xanax, you know, it's depressant Yeah, so if I would take that to knock me out and so I would think I'm getting it But then your snore Katrina would be like you snored last night and I'm like, oh, it's so crazy I said I took a Xanax. That's so wild that you you notice it She's so it makes me snore really bad if I if I do that, so all right I got a study for you guys that so it's funny. My cousins will often send me studies and I almost always I almost always debunk the studies at this end because it's a it's some kind of like post That some guy wrote about and whatever and I'm like, all right, you gotta look at the study and then so I annoy them Well, anyway, I think my I think my cousin sent a study that he thought that I would support so he sends it He's all excited. And here's what the the person wrote about the study. So it's a creatine study People who never trained took 10 grams of creatine a day and gained more lean tissue Than people who were lifting three times a week with no creatine. It was like this is crazy. This is wild, right? So, all right, here's what's happening. Yeah, here's what's happening everybody You're not gonna build muscle and by by just taking creatine That's not what's happening. But what creatine does is it draws in water into your muscles? Okay, it increases intracellular fluid which measures is lean body mass. So whenever you get a body fat test or whatever Lean body mass is all the mass that is not body fat. Yeah So what they saw which was two point four three on average pounds of lean body mass gain That's right along the lines of what you can expect to gain by taking creatine on its own. So there you have it It's not gonna build muscle now. It'll help build muscle when you're strength training How do they explain it even comparing though to somebody strength training three times a week? Well person the people in the group whose strength train three games a week gained A little bit of lean body mass whereas they grain didn't know the people who took the creatine gain more lean body mass But the group that strength train plus creating gain the most of course lean body mass Yeah, but there's some more stuff on this on this which is pretty cool The people that did the took the creatine had great had better results with their brain health Which is pretty cool. So Creatines good for you, by the way, they also got leaner by taking creatine. But again, I'm gonna help everybody you don't lose Increase the lean body mass, right if you gain three pounds of lean body mass and gain zero Pounds of fat your body fat percent your body fat percentage goes down because it's now your total body fats a smaller percentage That's right of your body weight. So he they got so pissed because I debunked it They're like, well, I thought you would like this thing. I'm like, no, no creatine is just build muscle. You'll get stronger I will say this taking creatine not working out You're still gonna gain strength because you have more ATP more you are stronger more ATP and then more hydration I would think in the muscle, but just the ATP you've got more muscle energy. You've got more energy overall for your cells Yeah, but no you got to lift weights everybody to build because it's making its rounds. It's like going viral Oh my god creatine builds muscle without lifting weights like no. No, you're gonna gain a little bit of water weight not bloat But intracellular water weight, which is not bad and you will get stronger, which you know, I mean, you know, which is actually not bad It's actually as good as having a little bit more lean body mass strength is more strongly correlated with longevity than muscle is believe it Or not, so it's a good thing to take so I even recommend family members who don't work I tell them to take creating because it's still good for them. Have you watched the market at all? What's the on creatine like how much I did? Well, no first time ever. I've heard People that aren't even like big fitness people taking creatine. It's everywhere. Yeah, it's definitely become you remember 11 years ago on this podcast When I said I said I predicted that creatine would be the next yes longevity. Yeah supplement I also remember when you said that we would demonize protein which people are starting to do. Yeah The global creatine market is valued at 1.4 to 1.7 billion and is expanding rapidly at an annual growth rate Between 11 to 20 and 26 percent. That's a huge growth. Uh-huh The largest growth rate I would imagine or that the segment of the population is That's that's taking creating at higher rates, you know, where we're seeing JLP one women Oh Women used to stay away from creating because it was for bodybuilders And then when they heard that it makes you hold more water like forget that I don't want to be bloated Yeah, but now they're learning. It's not the same thing as bloat. They're also learning. It's good for bone density and all that stuff so women and People in advanced age those two groups of people are like taking creating now that didn't touch creating before I feel like it's the GLP one markets boosting it up to you. So Jill people take GLPs Do more of everything in the fitness space. Yeah, it's true. I just read that's that earlier Yeah, they spent four times as much. Yeah four times as much on fitness the GLP Use is creating and we're starting to see it now, but we're gonna see it accelerate. It's creating a fitness boom, we're gonna see The fitness market in general grow faster because of GLP one use so for trainers and coaches that were all afraid about GLPs And we said don't be afraid we were right it's actually gonna cause oh No, definitely. I mean I sent you over that real estate and all the all the fitness real estate. That's all exploding wellness real estate Yeah, yeah, that's what it's called. Wellness real estate is just everywhere. Yeah, so interesting to see them pop up I you know, I know that I don't know if it's my algorithm or what because I feel like that and then these private racecar Tracks, I'm seeing pop up. Oh, I Actually, I and I think see our private racecar tracks grow. Oh, yeah, they're popping up every they're popping up everywhere and I think it's really smart people that predict this Continued EV push and there's a lot of belief in the space that at some point you will not be able to drive your own Yeah, like it'll be like horses. Yeah, people still have ride your horse around Yeah, people still have those cars But you'll have to take it to private tracks and only certain areas and then everything else will be self-driving and EV that are on The roads Wow, look at this. They are increasing significantly. See ya and it says that they're calling a racetrack country clubs Yep, exclusive facilities are the fastest growing subsegment of the broader motorsport Industry, I want to invest in one. I want to buy what they're just so they're so expensive And I don't feel like I would get my money's worth now, but it's one of those things I know in 30 years. I'm gonna kick myself and be like we could buy a track Yeah, well, you know you can you can buy a home on the track. So they build these their country clubs Houses on the golf course, that's what it says. Okay. Yeah, so I got like a houses on the golf course The only thing it's not a golf course. It's a racetrack And so all these people have these homes that are like you sit on your loud though, don't you? Oh, yeah It's not it's not a place you want to live It's a place that you go to race your cars And of course the racetrack is not going when you go to bed, right? They'd have normal hours that you're racing in the middle of the day, right? I'm sure it doesn't start to probably 9 or 10 a.m And it probably goes all the way till five or six, but then that shuts that's weird. Look at that. Oh, they're sick, dude They're sick. That is weird. And they have these giant garages. It's all feet Around cars. Oh the garages are like these sick. Yeah, you can view them with the windows Oh, so people are like I'm gonna go buy a house here park my super cool Yes fast cars, and then I got a racetrack. I could just drive. Yes Which is and some of these the amenities are dope So like one of these are called thermal clubs and so that's it That's actual spot thermal is one of the names of one of them. That's so that one looking at them Yeah, of course, of course How much does it cost to buy a house on them? Yeah, it's like two two mil. Well, that's not bad Yeah, yeah, and that's California thermals California and let what it includes in the in the in the In the membership. So let's say we had so do you buy a house and pay a membership? Yeah, probably yeah Probably it's probably got an annual fee that you pay Well, just like a golf course or whatever. Yeah, but what it comes it comes with that Okay, so let's say you and I have some cars there We have we have one of these houses and we're rolling down for the weekend Like there's like real pit guys that prep your car check make sure everything oils are all good tires are all good We race around rip on it and they keep all the maintenance and keep it up for you and check all that stuff And so you literally just go down there hang out for a weekend and all your your toys are all maintained this is just what the Internet says the initiation fees $85,000 for family memberships So that's your that's your startup cost on top of the price of the house. Yeah, and then $20,000 per year Is to maintain for annual dues now, I imagine it's like I'm sure there's more on top of that So I imagine it's like a golf course, too So you'll have these dues but then you're you're a lot of your stuff could go so they have restaurants on there, too So there'll be like a big rest nice steakhouse That's like on the property and so a lot of times part of your fees goes towards you You're basically buying X amount of food a month from the restaurant and you can use it or not use it But it normally includes that Wow, and so that's like how like they'd like the country clubs would work So I imagine it's very similar to that But they're cool. The houses are sick The tracks are amazing like the it's a and I think it's obviously the future and if you get a hold of these I like the wellness builds because I'm not in their cars like you are but I like that like these new ideas where they're building Like housing, but it's it's all wellness focus I like those two where they have gyms and they have I think both I think both are gonna be the future. Yeah, I think that 100% people want these wellness type places and then I think the You know uber wealthy that have these expensive cars and toys that want to be able to go, you know Just like race horses, you know, our horses are not cheap horse Oh, which way more I would imagine a horse track would be even more a house on a horse track I don't know. It's not even more expensive. I don't even know if they do that old money, dude Yeah, I don't know And that's what this is gonna be like old money for car like in the future when everything's Eevee and self-driving You know old money will be the guys that still have these Gas guzzling muscle cars and things that they can drive and you can't drive them on the roads But you can take them out to your little private track and and honestly, you know I don't know what the comparison for horse people because I was never really a big horse person But driving on the track is more fun. Anyways safer and worse. No, then Yeah, and so like maybe that's why I'm saying for all the horses are dangerous I heard people like the people get killed all the time. They fall off a horse Didn't what's the name? I do like it'll die dude everything. There's nothing that people don't die If you've ever stood in front of a cabinet packed with mismatched pots and pans wondering why you still don't have the right one Our place is the fix their bestseller the always pan Listen it replaces eight different pieces of cookware with one nonstick pan that can fry steam saute boil You can even bake with it they've also got the perfect pot for soups and pasta the wonder oven for countertop roasting and air frying and Beautiful tableware and bakeware that actually makes your kitchen feel like a place people want to gather in But here's why we like our place. Everything is designed to be durable and non-toxic and good-looking There are no forever chemicals in all of their products This is healthy stuff that looks good and it lasts a long time Don't cook your food with chemicals that linger in your body forever go to our place By the way, it's backed by a 100-day Trial with free shipping and free return. So there's zero risk try them out go to from our place Calm here comes a show go to from our place calm and use the code mind pump at checkout to get 10% off back to the show First question is for Cortez Matthew, how do you strengthen ligaments tendons joints in your knees? Okay, good question So we know how to strengthen muscle. It's the same way and yeah, it is Strengthening muscle will also strengthen and thicken Ligaments and tendons and your joints will also strengthen as well The issue the reason why sometimes people run to joint issues When the exercise is their technique and form and biomechanics are off and they ignore that in pursuit of Harder workouts or heavier workouts now that being said Ice of all the different forms of strength training that will strengthen your your tendons the most isometrics Shine with the least risk. Oh, yeah isometrics for strengthening and stiffening tendons is Remarkably and because of that the way that I would suggest to somebody who's like why him I've been trying to do my squats But then my knees to and ligaments still are talking like so lighten the load Way down and do like isometric holds. Yeah pause near the bottom. Yeah, so it's always halfway Oh, yes Yeah Because you'll build muscle doing that and you will strengthen the joints and you're less risk and so that would be kind of the prescription for somebody who is already Trying and but I mean when we're trying to protect the knees and the ligaments all around them It's the the muscles that support that right? So the quads the hamstrings the calves all these these muscles that are around the knee is what's going to build strengthen and support that Area, but if you're already doing that and you notice all but I do do squats and my knees hurt more and they bother me It's like oh, well, that's form technique and load Is is the problem and so lighten the low work on technique slow it way down do isometric holds and you'll reap all those Yeah, you know, here's a little I used to do this all the time. So I'm not a big fan of neat of leg extension machines I just think there's more valuable exercise and that's saying they're not valuable. There's some value But I didn't really use them a lot as a trainer except for this one exception. So isometrics Strengthen tendons. We know this and one of the tendons that sometimes people have issues with or pain is the patellar tendon So this is the tendon that attaches to your kneecap also isometrics Reduce pain in the immediate. Okay, so if you have a joint if your elbow bothers you a little bit Flexing your tricep. Let's say in in a in a shortened position and applying isometric many times We'll reduce pain right then and there so I would do this with clients Sometimes sometimes clients who had kind of knee issues One of the ways I would help them essentially warm up is that have them get in the leg extension They'd push up and then just hold and squeeze as hard as they could and we would often see a like 50% reduction From like a 20, you know 22nd isometric hold at the top So if you're listening and it takes you a while to warm up your knees, you could try this You could go to a leg extension machine get in there Do like one rep come up hold and just squeeze the quads as hard as you can hold for 20 seconds bring it back down Walk around and you'll notice a reduction If you've been listening to the podcast for the last few months I've been talking about this a lot because it's become the way I get ready to squat or deadlift is I just do a split Stance lunge metric. Yeah, man. It wakes my my knees and my hips up. Yep. So good. I feel so warmed up before I get into a big movement like that and it's just I literally do a 30-second hold on each side a little bit of rest in between I do it again and then I'm ready to go and I got to say this to like tendon strength is So important for overall strength, it's so like really strong tendons will increase your strength Significantly, even though they're not the prime movers They're not contracting like muscles when you have really strong tendons. Your body is less fearful to produce force And so really strong tendons are a big play a big role and just your ability to just be really strong Next question is from polito loco How many reps does it take before you know when to go up in dumbbell or barbell weight I work my way up to 35 pound dumbbells and am wondering if I should go up to 45 and then 55 I do have good control when using 35 I mean you you go up and wait when you're when you're going above the rep range. That is your target So if your target rep range is 12 and you're using the 35s and you're getting to 16 reps I mean add some weight now. I will say this You know, you don't have to go from 35 to 45, right go up to from 35 to 40, you know Incremental weight increases are still weight. I should dumbbells. That's a good jump. Yeah. Yeah Yeah going 10 pounds in a dumbbells big. That's 20 pounds overall. Yeah, that's 10 pounds per. Yeah But go up slowly and I it for me. It's all based on the rep range. So if I'm trying to do 15 reps, it's gonna be a much lighter weight than I'm trying to do five reps and then I'll adjust the weight accordingly also When you're getting really experienced and you're starting to handle pretty heavy weight You can try rather than adding weight Try making the weight feel heavier with your technique and your tempo and I do that a lot more these days look these days I'm less likely to add weight to the bar and more likely to actually take weight off the bar Get underneath it and see if I can make it feel heavier Well, just to add nuance to what you suggested because I do agree Obviously if you're the rep range is 12 that you're getting 35 pounds and you could easily do 14 Then that's the easiest signal that let's let's move up also Let's say we really are trying to push strength your client of mine I really I'm trying to encourage you to lift heavier weight because I know you can do it and you've got strong strength control And we're not in a unsafe place, you know talking about 45 55 I might push you up and wait and also it's okay if the goal was 12 reps and you only got 10 Yeah, so you're pushing. Yeah. Yeah, you could give yourself that like the rep ranges. That's where their ranges They're not these like hard numbers Like oh if you if the program said get to 12 reps and you got to 10, you don't get results It's like, you know it's it's okay to Tell yours especially like and the way I judge this for myself as I'm going through a workout or even a client That's how we're feeling. You know, my clients well rested. They're well fed. I feel good today They feel strong as they are doing our first set. How do you how do you feel? I'm talking to them They're like, oh man, I feel really good out. I'm like, hey, let's uh, let's try and do those 40s today Mm-hmm, and even though the goal is to do it 12 times. I'll let them know like hey, I'm gonna I'm gonna watch you Let's let's get let's go for 12 of these But if you can't get 12 and you stop at 8 or 9 or 10 totally, okay That's awesome. And we and we've moved a weight that you haven't moved yet. Lots of value to that So you don't have to be land perfect on the rep range What you don't want is the the program calls for 12 and you're so obsessed with going up in weight that you choose a way That you can't get four, you know or five like yeah too much Yeah, now now we're really focusing in a strength phase of yeah, that's too much But you know give yourself a little bit of freedom Four reps up or down when you're talking about 12 15 reps. It's okay to go up and and push the weight a little bit Next question is from some more cowbell Does it matter if you go close to failure with lighter weights and more reps versus heavier weights and fewer reps? Yes. Yes, it does matter. So, okay. Now here's what the data what you'll often see people repeat Based off the data. So when it comes to Hypertrophy when it comes to building muscle What the data shows is it doesn't matter so long as you're close to failure with uh, high reps versus low reps So if you're doing six reps and you're within one or two reps of failure Versus 12 reps or 15 reps within one or two reps of failure It doesn't matter. They both grow the same amount of muscle, but but it does still matter because They're both different types of strength number one. So that's number one. In other words, you get really good at lifting For low reps. That's what you're really good at Most of the strength gains are going to be in that kind of rep range Once you start to raise up into the higher reps, you'll find that there's less carryover and vice versa, right? You get really good at the 12 rep range 15 rep range Getting to the lower up ranges. There's less of a carrier. So it matters for Strength performance and the question is well, does that matter in real life? Of course it does because real life requires both Here's the other reason why it matters high reps close to failure fatigue plays a bigger role okay, and depending on the exercise this can play a really big role like Getting close to failure at 15 reps for barbell squats Very few people can do multiple sets of that. Most people will do a set close to failure 15 reps and they're wasted Yeah, if they did a set of five reps close to failure, they could typically repeat that for another couple sets So although the data says it doesn't matter for hypertrophy in practice higher reps close to failure just fatigue people more often and then that tends to Play a bigger role in whether or not they're actually training with the right intensity And I always you always hear me bring up the novelty thing So there's always going to be added benefits to the one that you never do so if you uh always are the person who trains, uh, Low reps, uh to failure and you never challenge yourself in the other way Well, then there's there's great benefit to to running a a a cycle or a period of time Uh where you you do the opposite and so keep that in mind. Also, I think we all Have a habit of gravitating towards one way of doing things more than the other and so i'm always trying to factor that in when i'm trying to See more gains. I'm trying to build more muscle. I'm trying to make body composition change, you know, and i'm like, hey You know i've been training to failure this way in high reps Uh, when was the last time I did that in low reps or vice versa and so that you always keep the novelty perspective Next question is from berget metz How long is it okay to run the same program I usually try to progress until I hit a plateau Around week seven or eight then I do a deload week and then start increasing weight again I usually end up doing the same routine for 12 to 13 weeks. Yeah, so here's what you need to consider yeah, here's what you need to consider with uh programs because People will say oh you want to consider it because it helps prevent plateaus and all stuff and that's there's there's some truth to that But the big thing you want to consider especially if you're doing this long term like if it's Six months, you know, if it's your first couple years of training, this doesn't play as big of a role But if you're staying consistent for a while You can start to create Deficiencies in movement patterns because you're always training the same movement pattern. So here's a good example If I always do You know sagittal plane, you know bilateral, you know lower body exercises. So sagittal plane is like I'm up and down straight ahead I'm training barbell squats all the time leg presses all the time and I'm getting stronger and bigger I'm not really training lateral stability very well the ability to stabilize my body if I'm moving sideways And so over the course of three years four years five, I get really strong now I'm squatting 300 pounds, but my lateral stability doesn't match That kind of strength I can increase my risk of injury right or you're always doing certain exercises, but you never strengthen rotation Can that increase your risk of injury like speaking from personal experience? I've gotten really strong at the deadlift, but my lateral stability didn't focus on and so I actually actually kind of tweaked my back Because as I'm dead lifting the weight shifts a little bit and my ability to stabilize laterally just doesn't match the weight that I can lift And that can cause issues. So it's more important even more important than avoiding plateaus Although injuries will make you hit a plateau faster than anything Even more important is just avoiding this this kind of strength imbalance that can be created from doing the same things all the time Yeah the reason why I asked it depends on the program is because we have specific programs that you could probably stay in indefinitely an Example that would be like a map symmetry or a map performance where all those things that Sal's talking about are being addressed There's unilateral work. There's multi-planar work So you're doing these things that are gonna make sure you address lateral stability and also doing bilateral training And so you're getting the benefits of still strength training, but still addressing all that Which is also why if you're not following one of those two programs, we always recommend to somebody at least once a year Especially if you're beyond your first two years of training because I agree if you're in the first year or two of training You're you typically are in early stages of building a strength and so you're not at higher as high of risk But after you've been training for three four or five years for sure and you're pretty strong you this risk becomes higher if you don't address these things and so, you know, including a Cycle of mass performance or a symmetry. Yeah, it takes care of that And then you go back to whatever your favorite program is that you're running and stick to that But that will those two could almost be ran indefinitely Look, if you like mind pump if you like the show, you can find us on Instagram. It's mind pump media. We'll see you there 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 The RGB super bundle includes math anabolic math performance and maps aesthetic nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the RGB super bundle is like having Sal Adam and Justin as your own personal trainers But at a fraction of the price the RGB super bundle has a full 30-day money-back Guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com If you enjoy this show Please share the love by leaving us a five-star rating and review on iTunes and by introducing mind pump to your friends and family We thank you for your support and until next time this is mind pump At Woodhouse Auto family confidence comes standard our commitment to clear price means every customer can enjoy a straightforward Transparent and hassle-free buying experience Woodhouse clear price clear choice hassle-free all the way to your driveway