2803: The Lifestyle Factors That Make or Break Results

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast in the universe. This is Mind Pump. In today's episode, we picked questions from Instagram, Mind Pump Media. We picked listeners' questions. We picked four of them, and we answered them in detail at the end of the episode. but the first 55 minutes is the intro. So we talk about fitness facts, diet, strength training, fat loss, all that great stuff, plus family life and current events. Again, that's the first 55 minutes. One more time, if you want to be on an episode like this, here's what you do. Go to Instagram, Mind Pump Media, post your question there. Now, this episode is brought to you by some sponsors. The first one is Viori. This is the best athleisure wear in the world. This company's blown up because it's high quality. 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Gets you the program. and we throw in the Great Eight Nutrition Guide. 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, look, here's what we did. We took the five most impactful things that we preach all the time for health and fitness, and we broke them down with the science. how much of an impact does eating only whole natural foods actually have what about high protein how much of an impact does that actually have what about consistent good sleep or creatine the best supplement ever invented or a good coach we're going to break them all down how much of a difference do they all actually make are they worth it or are we splitting hairs let's get to it well this is hard because i wish you would have picked some that people think are really impactful and that are not impactful. Well, I want to... You picked the five most impactful things. They are impactful. You're correct. Exactly, but I want to give numbers. I want to give actual numbers so that people say, okay, well, that actually is a big difference. Or, yeah, it's kind of a small difference. Priority-wise, you just want to stack these up. Totally. How big of an impact do all of these have when it comes to health, fat loss, muscle gain? I mean, ranking them would be a bit of a challenge. Can we just go to the first one? Well, yeah, let's do that. High one first. Let's start with whole natural foods. And so what I want to do is I'll talk about the data, and then let's talk about our experience training people, managing gyms, and managing trainers who train people. Okay. So whole natural foods. Let's just say you go from eating the traditional Western diet, which typically has anywhere between 60% to 80% of the food or calories coming in from processed foods. So these are foods that are in wrappers, boxes, multiple ingredients, long shelf lives, so processed foods. How big of a difference does going from that to only eating whole natural foods have? So I'll talk about the data first. The data shows that your calories will naturally drop, naturally, if all you did was that and you didn't try to do anything else. You didn't try to eat less. You didn't try to change anything else. I'm not trying to eat more of this, more of that. You just, about 500 calories a day. Yeah. That's what the data shows. The data shows that your calories will drop by around 500, in some cases more, in some cases a little less. I don't even think that's a really good study or a really good even. It's not complete. Yeah. It's so much more impactful than that. That's right. That's an average of all these people that eat from an all different calorie range. I agree. So let's talk about our experiences. So it's like, what have you guys seen in terms of fat loss, muscle gain, body comp change? I've seen mood changes. I've seen people that have done nothing but that. Changes of cravings. Nothing but that. And it radically changed blood panels, radically changed libido, radically changed body composition. I mean, just that. Cognitive ability. I'm not talking all the things that we talk about with building strength and with- Or manipulating anything else. Yeah. Yeah, just I'm going to make this commitment. By the way, this is the reason why, I don't know what year it was, 2015 or so. Maybe Doug can fact check me. I can't remember. When did Whole30 come out? This is why this exploded. That might have been 2015. Yeah. That was my guess. Yeah. Right? So this is why this exploded and had so much success. What was it? 2009. Oh, even further. 2009. I guess we were really aware of how popular it was probably about 10 years ago. Yeah. She's been around for a while. Lots of success. Huge, massive success because it was this simple, and it was whole 30 for 30 days. That's like the challenge. It's not even like eat this way for the rest of your life. And what was so brilliant about it was that she had distilled it down to eat this way just for 30 days and watch. That's how impactful it is was that if you could just get people to commit for 30 days of doing that, that they would see so much of an improvement on so many things. But they'll make some changes. They'll make changes. And if they just go the rest of their life attempting to be close to that, that is impossible. And I'll back you up. I think because 100%, what a great observation. Because the benefits that you notice from switching and eating this way get better 60 days, 90 days, six months, a year, two years. So whatever difference you notice in the first 30 days, it only gets better. and yet people did it for 30 days and were blown away. So here's, okay, I'll give some hard numbers and I used to communicate to this to my clients. I'll give a range. So all the clients that I trained that were this is what I communicated because I didn't communicate this early on. This wasn't even on my radar as a trainer early on. As a trainer early on, it was all about calories and macros. It was meal prepping and planning and diet. I'll give them diets and here's your meal plan. That's what I should say, meal plans. it wasn't until later where i think this was like like such a game changer it was like oh that's simple let's see what happens and from then on on average if a client just did this nothing else they didn't try to eat more protein they didn't try to avoid any of their foods they didn't try to diet they didn't try to bulk they just did this on average my clients would lose 10 to 20 pounds of body fat just from this with no just from this with no parameters no parameter like you're hungry go eat that's just eat this that's it yeah just eat 10 to 20 pounds now that now someone might be wondering what's the difference why would some people lose 10 some people lose 20 the more weight they had to lose the closer it was to 20 yeah the less weight they had to lose the closer it was to 10 yeah now to add to that here's what i also saw uh a dramatic reduction in inflammation so people would come back and this this was quick this was within the first 30 days oh my god my joints don't hurt as much i have less headaches i wake up with more energy i feel less inflamed i feel less puffy i used to hear a lot of uh my clients say i don't feel as puffy especially my female clients um sleep would improve and it was always shocking to people because there were no more parameters included and everybody was eating until they were full which blew everyone's mind yeah you can you can seek out food and eat and what i noticed was um a lot of the blood markers in terms of like sugar uh like when i had clients that were pre-diabetic it completely reversed it and it's like um it just goes to show like the difference uh you get from natural foods well i i had um i remember getting clients that were obese or really overweight doing all the calculations of, oh, this person weighs this much. And so based off of that, they should be eating this many calories and then putting them on a whole food diet. And they would come back and they'd be like, I can't eat this amount of food. So you have people who are way overweight. Yeah, chronically overeat. Yeah, chronically overeat. I do, as a trainer, sit down, do the formulation or calculation of like, okay, this person is 280 pounds. This is about how much protein, carbs, fats, what are they? Here's your activity. Right, right, yeah, activity. and then I'd give it to them and I'd be like okay and here's all the foods right and then lay it out and it would always they'd come back three four days later be like I can't eat this too much food too much food and so wrap your brain around that a person that obviously got to this place eating too much food now was coming back and reporting to me I can't do it I can't hit the calories like how crazy is that I'll say this right here it's not impossible I'm sure there's people out there that can do this. But it's actually pretty damn hard to be obese and eat only whole natural foods. It's actually pretty difficult, you guys. So this one thing right here has a profound impact. So if your goal is to lose 10 to 20 pounds of body fat and improve the way you feel and inflammation and all that stuff, just this step right here will do that for you. Just this one simple step. So it's number one. All right. Protein. How much of a difference does high protein make? I actually looked it up. I actually had AI do a giant analysis of all of the studies and all of the meta-analysis. And the question I asked it was, and I went back and I asked it a few other ways just to make sure the numbers are correct. How much of a difference does high protein actually make in strength and muscle? Like how much of a difference does it actually make? Now, keep in mind in the studies, they're not taking people who are way under eating protein. They're taking people who are eating, you know, a normal amount of protein, which is not enough, but a normal amount of protein. And these studies will take that and double it typically. So it's typically 0.8 grams of protein per kilogram of body weight versus 1.6 grams per kilogram of body weight. Now, we recommend higher. I'll recommend two grams per kilogram of body weight or, to make it more simple, closer to a gram of protein per pound of target body weight. Okay? But I'm going to use all the studies. There's more studies. We'll use those parameters, 0.8 to 1.6 per kilogram. What does the data show? What's the difference? How much more strength? And by the way, keep in mind studies are typically 16 weeks long, maybe 24 weeks long, maybe 12 weeks long. so I would argue through my experience which we'll get to as it goes longer it gets better but in those periods of time what does the data show? you're going to gain 10% more strength on average that's not nothing to sneeze at and about 27% more muscle yeah 27% that's crazy okay that's it just from doing this right here yeah by the way these are meta-analysis meaning you can't deny that impact they're controlling for calories so it's not like they just ate more calories that's it 27 percent that's massive yeah so that's like the difference between gaining 10 pounds of muscle and gaining almost 13 pounds of muscle another three pounds of lean body mass so you you pair this with the whole foods oh god and you've fixed you you made the figured out you made you made the point to say that uh of course there's exceptions to the rule but i would say i have never seen personally I know. I have never seen personally somebody who eats all foods, high protein, overeat. Yeah. Like, overeat. I'd like to see a documentary on that. Yeah. Yeah. Why don't they do that? Yeah. It's just, it's difficult to do. It's difficult. If you eat a high protein, all full- You're going to have to associate it. Yeah. You'd really have to look at it. And if you're pairing that with strength training- Oh, God. Magic. All that will happen is you just build muscle. Yeah. You just build muscle. And get leaner. Yeah. Magic. These are for sure one and two. One and two. Now, here's what I experienced with my clients. With my clients, when we would go high protein, their recovery ability dramatically improved, dramatically. Yeah. Like, very different. I remember I had, I'll use one example because I have so many. But I had a guy that I was training, and him and I would strength train between one to two days a week, and he would do Brazilian jiu-jitsu between two to three days a week. Okay? And he was in his late 30s at the time. So I was probably in my early 30s. He was in his late 30s. Cool guy, real nice dude. He was always athletic, always fit. And he's like, man, I can't do any more exercise. Because jiu-jitsu, Brazilian jiu-jitsu is pretty intense. Like a traditional Brazilian jiu-jitsu class typically is about two hours long. And the first hour is like workout warm-up, but it's more like a workout. Then you're doing drills. And then the last hour is live sparring, which is essentially you're wrestling hard with other people, which is exhausting. If you've never done this before, you know, it's like you're tired. After three minutes, it's super hard. And so it's pretty intense. So he's doing that two to three days a week, plus strength training one or two days a week, depending on how much jiu-jitsu. And he's like, man, Sal, he goes, and this guy was a brown belt. And he's like, I can't do any more jiu-jitsu. It just breaks me down. And I can't do more than the basic strength. It just breaks me down. Like, what's wrong with me? Like, what's the deal? And so I'm like, let's do this, dude, because we never really talk diet. He really just hired me for strength training. I said, I want you to hit one gram of protein per pound of your body weight, which was a lot for him. He wasn't doing that before. So he actually made an effort to do it. The guy comes back to me, and he's like, bro, he goes, not only can I add another day of jiu-jitsu, but I'm not sore or stiff anymore. He's like, I can go do a full another class of jiu-jitsu, and I feel better than when I was doing less. Just from doing that. We did nothing else. We didn't do anything sleep. We weren't adding massage. There was no red light therapy. There was no sauna. There was no special supplement. It was just, let's go from your current protein intake, which was probably half of what I recommend. It's like, double your protein intake. Watch what happens. And he came back to me. He's like, I can't believe what a difference this made. Well, this is also where the saying in the bodybuilding community came from, which I don't agree with. No. But this is where the saying comes from. This is the truth in it. Oh, yeah. Yeah. This is the truth in it. And where this comes from is that you can't overtrain. You can just under eat. Yeah. Yeah. And that is like if you continue to increase that protein and increase that, like you will recover, you'll be able to do it. And I don't agree with that, but it's the reason why that statement seems to be true for so many people is because that's just it. If they just kept increasing protein and continue lifting harder and progressive overloading, their body contends you recover and build muscle for a really long time. It does aid in recovery. Now, here's what the data also shows with fat loss. in calorie controlled diets, a higher protein diet tends to cause a 10% increase in fat loss in comparison. It doesn't sound like a lot, but it's, it's, it is 10% is a big percentage to see any changes in. And over time, here's my argument, that percentage gets better because of the muscle building aspect. Sure. So not only going to burn more body fat through it, you're going to build more muscle, which will also help with the fat loss. So big impact, big impact. All right, sleep. Let's talk about sleep. How much of an impact does consistent good sleep have in comparison to what most people experience with sleep, which is subpar? It's not terrible. We're not talking about you just had a baby bad sleep but we talking about the typical person I mean it really the determinant if you going to fully progress Otherwise you looking at grinding your gears and hitting a massive plateau You really can't bypass this. It's obviously this is top three. Sometimes when you have the other two perfectly aligned, it's the only reason why you're not seeing the results you should. Oh, this will be a wall. That's it. And this, it's important always, but becomes exponentially important as we get older. It's like my clients that were 30, 40, 50, could have been eating whole foods and could be high protein, could be strain training. But because this was so messed up, they're not seeing the results that they should be seeing. When we're younger, we tend to have a bit more resiliency around it. where you could nail the first two, kind of have trashy sleep, still get some sort of results. But I have found, in my experience, you get above 35, and even if you're chipping away at the first two, which should show you huge results, you're not, and it's almost always because of this part, right? Now, in my experience with the young people, when you take a young person, teenager or 20s, who's fine, you know, I'm getting some crappy sleep, but I can go because you're resilient, they do this for a month it's the overnight prs yeah crush everything it's like what the heck just happened to me i can't even believe my body's been starving for it oh it's incredible all right so i'll show i'll explain some of the studies so and now the studies compare bad sleep to good sleep so it's typically five hours versus seven or eight hours of sleep so so this is a bit extreme but this kind of illustrates just how powerful sleep can be in the same any calorie controlled calorie deficit or fat loss diet, bad sleep versus decent sleep. The difference is you lose twice as much body fat and half as much muscle in a deficit. In other words, when you go in a deficit, you're going to lose some muscle and you're going to lose some body fat. Okay. If your sleep is bad, you'll lose half the body fat and twice the muscle. If your sleep is good, you lose twice the body fat and half the muscle. That's a huge, huge difference. And then when it comes to injury, this is the greatest predictor of hurting yourself. One bad night of sleep increases your risk of injury by 50%. It's so crazy. One bad night. Not a week, not a month. You just had a bad night last night and then you would go work out. You just increase your risk of injury by 50%, which is wild, which is crazy. All right, creatine, the greatest supplement ever, the one that has the most data, the one that consistently shows it has a benefit. Here's what you're going to get from creatine. about five pounds to your compound lifts and about two reps. That's it. That's it. So, and I know everybody's like, what, that's it? In the land of supplements, that's like king because supplements typically don't do that. It actually does something. But it's not, it doesn't come close to all the other stuff at all. In fact, I had a talk with a friend of mine. My wife is coaching somebody right now, a friend of ours, and we're on the call and we're talking about all this stuff and she brought up creatine and she's like, but I don't know if I should take it and it's a supplement and this and that and i'm like listen who cares don't take it what do you mean i heard it was so great i'm like i was like okay you'll probably go up two reps on your lifts which is cool but it's not a game changer whole natural foods high protein sleep game changers creatine in the land of the context of supplements awesome but in the context of what moves the needle huge not a big deal okay that's right so this was the only one i had a bone to pick with yes because i was like I don't know how you came up with these five and not have resistance training in there. Oh, well, that's got to be – I feel like that's a must. Well, I mean, again, how much of an impact does this really have? Creatine doesn't even make this list. I think I'm assuming people are strength training if they're in this – with all of this. Yeah, if you're not strength training, let's go. How much of an impact does that have? yeah i mean because i mean because the first two first three i could even make the argument no strength training or anything as sure but you know i'm saying like those three things are so impactful i've seen that change people's lives that don't even resist the strength i've seen i've seen my my own mother go on the whole 30 and it like changed like no nothing else you know nothing else maybe we take some walks and that changed their life radically so the first three bar without anything are that impactful so if we're talking about what are the most impactful things somebody could do for their health creatine doesn't make this list no no resistance training walking would be right here yeah no strength training is uh what causes what sends the signal for your body to adapt in the ways you want so without that signal there is no reason for your body to adapt uh and the reason why i bring that up and why this is this is important argument to me because when I make it or was Mark making the points that we were just making on the other three, I'm making those points without resistance training. Because if you put whole natural foods into this person and that they switch over and their strength training, forget the 500 calorie thing you talked about. That person, that's huge. Huge. That may be the only thing they ever have. It's compounding interest is what you're dealing with. Yeah, that whole foods and just lift weights may be all they have to focus on for the rest of their lives and be in phenomenal shape. And so I'm not assuming they're doing that. And same thing goes with the high protein thing. Like high protein just will control the calories, make that person healthier. Yeah, add strength training. All the arguments we made is exponentially stronger now. So yeah, creatine doesn't make this list for me because you could not use creatine for the rest of your life. And you'll be totally fine. I like bringing it up though because in the land of supplements, it's king. But again, we're talking about a category of things that don't make that much of an impact anyway. You know what I mean? But in that category, creatine has a big impact. All right, last, a good coach. So here's the deal. We just gave you really simple, basic steps that make a profound impact. That doesn't mean they're easy. It's still hard. It is hard to go from a traditional diet of 70% of your calories come from processed foods to getting rid of it all, to a traditional diet of I've been eating 60 grams of protein a day to now I need to eat 150 grams of protein a day, to a lifestyle where I stay up late at night on my phone or watching Netflix. I stay up late Friday night to sleep in Saturday. Monday comes around, I'm jet lagged to getting consistent good sleep. Like simple, but yet difficult. What does a good coach have? What does a good coach provide in terms of impact? Well, I'll break it down for you. your odds of long-term success, even if you follow the steps that we talked about, are dismal. I hate to say it, on your own, if you look at the data, 90% of people are going to fail. So you got a 10% chance of success. What does a good coach do? A good coach dramatically increases your odds, guys. Dramatically. You work with a good coach, you've multiplied your odds of success times five or 10 in terms of, is this going to be something I'm going to be able to do for the rest of my life? And a good coach knows how to use all those tools and implement them and coach you and guide you through the process. This is my favorite one on your list that I think would be kind of a surprise of the five. Because somebody else can make the argument, walking, strength training, this and that. I like this and maybe it's top of mind for me because we just got off a bunch of live callers. And we help a lot of people that call in and say things like, I've been listening to your show for five years. I know what you're going to say to me. You know what I'm saying? Like, I know what I'm supposed to do. You know what I'm saying? Like, so they don't lack the knowledge of the four that we've said before, because we've said this a hundred times. But the psychological discipline of following through when we get in our own way is so common. I know. So common that we even have trainers and coaches that hire other trainers and coaches that need that because they recognize, like, I've got past trauma or I have insecurities or I have what insert whatever uh thing that's blocking me from doing what I need to do to serve my body and take care of myself and so a a really good coach is paramount to helping somebody break through that totally everybody has blind spots everybody does everybody yeah we we all have some sort of insecurity or some sort of trauma or some sort of you know effed up relationship maybe you've just been living like this for your whole life and I got to live this totally different way how do i do that i'm gonna stumble what does that look like how do i get back on like what steps do i take what's the right steps yeah i mean having a good coat a good coach is worth their weight in gold period look if you want to do this and you want to succeed at it and you're looking at all the possible things you can implement um and do and invest in a good coach is worth more than all that stuff combined that's it period end of story yeah It's the most impactful thing that you could possibly do is work with, and I say good coach because there's a lot of coaches. There's not a lot of good coaches, unfortunately. But when you find a good coach, oh, my God, you guys, it's just life-changing. And we know this. We were coaches. We know how hard this is. We know how hard it is, and we were good coaches. We know how hard it is for people to get to this point. But if you want to get results, you want to keep those results, you want to be able to do this for the rest of your life and enjoy it and want to do it, then invest in a good coach. Nothing beats that. Period. End of story. So speaking of challenging goals and figuring it out and stuff like that, how's your journey to the dark side going over there? Today was day two of just cardio. Yeah, yeah. Is it really cardio? That's it. I mean, is it really? Well, it's cardio-like. Wait. What are you doing, though? What are you doing for cardio? What speed? Two? No, no, no. What speed are you at? So the incline is eight. Oh, you're actually inclining already. Yeah. Okay, that's impressive. I don't know what it is about incline. I actually prefer walking on an incline. I like incline versus 90. I do too, except for I know what happens the first couple weeks when you haven't done that. Oh, bro. I was like, I had like, that was like a big eye opener for me was how sore my calves and shins were from just walking for an hour. I haven't gotten sore, but I'll feel my shins burn a little bit, which is kind of disheartening. It's like, what the hell? But it's an eight incline. I'm doing about 45 minutes. The speed is 2.7 to 3. Is that good? It's not that fast. It's a stroll. I don't go slower than three. Three is where I start and I work up to four. Oh, damn. Yeah, yeah. So I'm at 3.8 right now. Okay. Yeah, yeah. And I do the same thing. And I don't do, so I only incline enough for me to feel my heart rate elevate, and then I drop it back down. oh really yeah yeah so i incline like 10 or 12 and i'll do that for like a little like like a mild interval yep basically yeah about that so i'm so here's what i'm trying to do right now i'm not necessarily trying to get like some cardio workout no of course i could push it much harder no so could i i'm not so out of shape that walking makes puts me out of breath what really what it is is i know myself and i know that if i don't figure out a way to enjoy this this is going to last for maybe a week and i'm gonna go right back to just lifting weights all the time i know that so what i've done and my wife really helped me with this uh as she said because i had all these plans right oh i'm gonna swim i'm gonna do this i'm gonna do that i told you know that she said and i really had intentions of doing all that and i may at some point do that but she's like sal she goes why don't you make this cardio week or this non-lifting weights week that you're gonna do every other week why don't you make it like do something you enjoy while you're doing it uh so that you like that part of it so i'm just listening to a book of course i'm doing so i'm listening to a really good book called the faithful stranger uh and um and so i just get into the book and so as i'm walking really it's not about the walking it's about the book and so it's so i'm i like it i show up and i'm like oh i can't wait to listen to this cool book and i just so happen to do you be on a treadmill for 45 minutes. I 100% agree with her. I mean, I was trying to push back on you weeks ago when you were first saying that. I'm like, yeah, I think that's a terrible idea to try. Well, what it is is that you're just, it's already something you- Too foreign. Yeah, and there's too many things. You're too many variables. It's just like the advice we give people. It's just like, maybe you like the swimming, but then you hate the other thing. It's like, it's too many variables. It's like, stick to one, try and pair it with something that you do like and enjoy. You know, out of all of us, I think I'm probably the biggest audio book guy. And I, for some reason, that's the time I can't do it. Is it too distracting? Yeah, for being on either elliptical, whatever the thing is that I'm on. Is this music then for you? Yeah, it's the beat. I actually am, so what I tend to do, I have no problem staring at a wall or looking straight. And just with the rhythm and my gates. You're also probably deep thinking. Oh, yeah. Yeah, that's what it is. Yeah, yeah. And I get deep, like the music kind of, like the beat goes to my cadence and my gate. your thoughts very much so and the book is almost distracting yeah yeah i have a book for me needs to be driving more relaxing got it uh and i've tried i've like oh this would be great are you are you taking notes after afterwards because that process of thinking i know your mind i'll do it while oh bro yeah because i'm gonna be so great i'm walking so i make notes oh is that why you're coming up all these ideas so i well that's there or nighttime those are always where is it helping you at night because sometimes you don't sleep because your mind well i just i just while you were we were just talking i looked down because i hadn't updated my aura i scored an 81 last night oh yeah yeah so i this is like life-changing for me i've never scored in the 80s wow so i'm i'm i'm on a i want to say on a which is so funny so funny that i had to fuck myself up so bad to like force that i had to create this like not funny i know it's it's it's a little funny listen i'm gonna say i can laugh i'm gonna say this right now dude is that uh guys like us and and you know justin doesn't fall as prey to this but he's also also can be prey to this when you are rewarded by the world because of your effort and your talent and your whatever you just without realizing it you just develop this pride which is like i can do it i'm the i'm the main actor in this movie i can make it happen if i put my mind to it nobody can outwork me whatever and for for us it requires us to get crushed like okay maybe i don't got it all maybe i gotta figure this out so you know now you're at this place where you're like yeah yeah and i really and and it's not i'm not perfect at all i'll go you know a couple nights back i think i scored as low as a 67 which is one of the lower scores i get now um when i mess with it like i i have to tv's got to be off well before 10 o'clock um i have to have my my chamomile tea i do the the the legion uh lunar i've done all my supplements for the day that i'm supposed to um unfortunately i don't have a bath anymore but i would have done that yet but i have to really um i have to prepare i and i can't take it lightly it's not like um and then obvious things like tech i'm pretty i've always been pretty good about that well like i've i've put good parameters around the phone uh and family you know what dude because i've had people i've heard this conversation or i've heard people talk about sleep before and like what do i got to do all this planning and prepping and whatever because uh our modern world is so counter to what would produce good sleep yeah yeah that you have to plan it's like why do i have to plan eating healthy because if you just go out and eat whatever's around you it's going to beyond healthy i mean i speaking for my personal experience it's actually it's uh it's actually hard it's not easy i i think it gets um i think it's talked about is like yeah you just need to make a little sleep routine or oh just before bed like it's actually like i gotta think about it like i get like when i get home at like five or six i even have to like vocalize like to katrina like hey tonight i we got to really make sure yeah i want i want to get a good night so like that's how that's how much effort i have to put towards it to get that kind of a score to get an 80 or a 90 i have to think about it long before bedtime and i have to be already like okay good i getting a good dinner at like six or seven so that plenty of hours of digest imagine if all of us for 30 days lived in the woods with no electricity yeah yeah sleep good sleep would be the default yeah like oh it's dark especially if we're out out the other thing is too is i i also have connected very closely uh a good a good good move like uh there's a big difference here's a huge thing too that i've unlocked because i track so much of this stuff um this is why part another reason that's motivated me to do the the you know i don't even i shouldn't even call it cardio it's just walking just moving just moving for eight to ten thousand steps if i if i'm under six thousand steps it disrupts sleep yeah dude it's just not enough it's not enough my body didn't get physically exhausted enough to get a really good deep night sleep so i've hacked into that also so it's like i gotta be up eight ten thousand steps i've got to uh really say to myself at five or six o'clock this is a night i'm gonna do these things i do all the things and then i score great sleep if i don't then it's a roll the dice you know it's crazy because we have so we worked in fitness forever and our jobs were very active in the sense that we were always on our feet moving now we're basically we have sedentary lives because we come in here we sit and we don't move which is most people's jobs but i was just thinking about this because i was talking with justin yesterday i hate it yeah because both of us because it's raining so we don't do our daily you know midday walk or whatever yeah and him and i are looking at each other man i always feel so terrible yep when we're stuck in here all day long but do you know how much worse it must be for people working in tech do you know why oh you're staring at a blue screen at least we get to talk to each other yeah yeah yeah they're just isolated and you're just looking at a stupid screen all day oh god yeah that's got to feel terrible they don't even know it they've lived in it for so long they have no idea and that's it it lulls you to to sleep in a sense right as far as like thinking that it's just okay it's normal you don't realize it crap and you don't even know it and you know this is the part i mean i'm always i know of us i'm the more you know wearable track stuff but this is stuff i actually geek out and i like like this is the this is where these tools are really neat for me is that i have worn them and paid attention to them consistently and i've i've manipulated stuff in my diet and exercise i have i've had transitions in my life where i'm very sedentary for a job to very active and i've been weights from you know 180 weighing 180 pounds and lean to all the way to 230 and jacked and lean and overweight like all and all in between and i've been able to watch all these things and there's there it's easy for me to start to like tweak and twist these little things that that change that and i've definitely connected these dots that i can't i can't sit and and do under 4 000 steps in a day and and also not make an effort at a good sleep routine and think i'm gonna get a good night's rest it's just it ain't happening i gotta move what are we hitting is it about fourth is it under four thousand if you just show up under four it's like two to three dog sit it all at home even yeah on our days off our bullshit walk gets us to four to five i know yeah our bullshit walk is four to five okay if you don't if we don't do that you're two to three and that's including your little workout that's terrible that's you going in the gym and lifting weights and moving around your steps we're like that ain't nothing that ain't nothing so you were saying justin our days i'm like that so what do you on your days off you're not sitting oh i don't sit on a hike i'm out like you know taking the dogs like for walks i'm dude i don't it's like a yeah it's a big catch-up you know on the days that we have off but even still like the discipline of like after because i drive too like and i'm commuting it's like 45 minutes and it's like 45 minutes here and you know i'm just sitting on my ass and it just it kills me inside uh and then i get home and then i just i've turned into this sort of like look in scope for any kind of thing that i need to clean or fix or and i'm just like i'm like going around the house or i'm like taking dogs outside i'm like you can't you got to like keep up like i've just i i turn all that energy into like this crazy storm what's crazy and i have so much respect for you that you can do that because what i've also connected yeah you go home you don't want to move i don't want to move i know oh yeah that would be me if i sat out that's It's like when we do this and if I don't lift or get moving, which is what's so interesting to me. And I know this has to be common for a lot of people that get stuck in this is that when I go, it's ironic that when I only move 2,000 to 3,000 steps here and I didn't exercise, I didn't do any cardio, I didn't do any steps, I didn't do anything, and then I drive home and I get home and say 4 or 5, I think I'm tired. And I'm lazy and I don't want to go do all this stuff. now flip that get my steps in get a workout in i get home i go right to clean the kitchen run some air you know straighten up help my wife out with the lawn like i do shit it's so crazy by the way i gotta add this too it's like uh like how domestic have we become because we like to move because we know we need to move like i'm at home sweeping i'm like cleaning stuff totally and sometimes my wife is like no no i you know you work you sit down let me do it i'm like no actually I want to help, and I also want to move. I was sitting down all day long. Well, it's all ramped up, too, because I'm kind of preparing to move personally into the other house. And it's just been like there's so many things in the box. And, you know, you're just living in a certain place. Like, you realize how many things you collect. And, dude, it's just been nonstop the last few weeks. So I'm like burnt out, but I'm still like I'm going. Go, go, go, go, go. There's no time to sleep. Speaking of wearing things, I know we're supposed to do this big photo shoot today for one of our partners, which we always, you know, him and Hal, which is funny. But we were supposed to wear all black. So are you guys, do you guys wear your Viore? Yeah, I'm in Viore. Hey, how lucky is Viore? Because the shoot isn't even for Viore, but we're always wearing Viore. It's the only reason why, so I look at old pictures, and my wife will pull up old pictures of us. You guys always take me. It's the best clothes, man. You guys always made fun of my style back then. I mean, you're right. I look at the old stuff I'm like whoa dude how did I score my wife dude she's soft through all that dude she's like your style changed totally I was like honey I would like to hear because I'm sponsored by you know what because Viore does whitelisting with us I would love to see Viore do like a montage of like all your all your outfits pre-Viore and then post-Vori 95% of my whole wardrobe is them definitely they hook me up and I'm like this is even like you wear a lot of their like button up stuff and their nice stuff when you go do speeches No, it's all everything. It's everything because I just don't have a sense. You already changed your life, dog. Dude, changed everything. Speaking of life changing, Justin, you will appreciate this. Doug, I'm going to send this to you. I might have sent it to you yesterday, so I don't know if it's in your notes. I saw the coolest machines ever. Now, typically machines are terrible. I'll send it to the group. Wait, is this? Okay, I'm just going to guess. So it has like this track and there's one that you press that's like on a track. No, no, no. Okay. No, that's interesting. That sounds interesting. So Doug, I just sent it to the group. I've never, have you guys ever seen a machine that is so sports specific that you would say that might be better than free weights? Oh, okay. That's never happened. Check these machines out for baseball. They were designed, I think it's a Japanese company that designed these machines specifically for baseball players and pitchers. look at the rotation oh look at the rotation in the arm and handle as they go through these movements have you ever seen anything like that no to get that kind of resistance with that rotation yeah dude look at the leg machine even but the arm and shoulder one is what really trips me out yeah when you see the twisting and rotating of the arm interesting with rotation like i i just i can see the rotator his hand goes into like uh he can go full rotation so this is uh ichiro Suzuki has these machines. Okay. But like, first of all, I would never use these machines on the average person because I don't see the... But if you're a baseball player, I'm looking at the shoulder health that it's producing. Oh, yeah. It's wild. Yeah. Do you see how the first one that he was showing where it was like twisting and rotating? Yeah, yeah. It was weird. It would hurt my arm. It's a really weird looking movement, but I understand like, you know, how to... Look at that. Add resistance to that. Look at that. Look at what it's doing. It's challenging. Well, so if you ever watch, so I'm not a, you guys know this, you guys make fun of me. I'm not a sports guy, but I love watching the biomechanics and the physics. The sports science of it. Of sports. Yeah. One of my favorite things to look at is a slow motion video of a professional pitcher. Oh, yeah. Oh, God. It doesn't look. It's magical. It looks, look at that one. Look how it twists. Yeah, the physics of it to get to that last bit of whip to really accelerate the balls. Bro, I couldn't slow motion get my arm in that position. position and they're whipping something 90 miles an hour how do you not destroy your arm well they do so yeah exactly they do the the game really is to elongate that process i mean that's that that's the thing to highlight too we talk about this a lot about people i think it when i say that statement that sports are unhealthy for us it always gets a lot of it's extreme yeah it is extreme and it's like uh and that that picture that pitcher's arm will he'll have shoulder will have issues 100 it's it's really the game is how long can he tell you yeah yeah how long can you type of power yeah how can you yeah torque and throw at that rate for that many repetitions which by the way is why you why they count pitches yeah why they count why they count pitches why they only they only they only play so many games they have their games off before they play again so everybody has a number which is kind of a trip if you think about it oh yeah it's like i hit my whatever a couple thousand it's why people like nolan ryan were so special the guy could pitch for so long yeah and not use an anomaly yeah yeah it's uh the physics of it is remarkable because like a like a bullwhip with the sound that the whip makes is actually that the tip of the whip is breaking the sound barrier yep and and what they're doing with their arm is they're literally creating this whip like uh physics that's happening where the the end of their arm is is generating so much speed and force uh well first it would rip anybody's arm off yeah it's crazy were you in the room when i was talking about steph curry were you out of the room no i was out uh so you're out of the room was before we got on the podcast i was telling these guys uh watching clips of him this was nba all-star week and so he he wasn't playing but he was there and he was with the announcers and the announcers uh their their booth is like i don't know it's 15, 20 rows up in the stands behind the basketball hoop or whatever. And he's mic'd up and he's talking to the guys and they throw him a basketball and he turns around and he shoots it. Like, I mean, you're talking about like, I don't even know how far, probably a three quarter court shot or whatever like that, or at least a half court plus from behind the backboard and swishes the ball, right? And I was telling the guys that he just did that, but that obviously went viral, which brought up a bunch of other clips of him. And he's the only person where I've seen this happen before. in warm-ups when he's warming up a lot of times and he's shooting the basketball hoop or shooting at the hoop uh he'll i've seen this happen it's wild and he uh misses two shots in a row and all sudden like you see him kind of look at the hoop like that and they'll call somebody over and then all of a sudden they'll get the officials over get the ladder out and they'll level check the level because he doesn't he's like it's the hoop yeah and then they'll they'll like oh sure shit it's it's off by it and they have to adjust it. That's so great. Yeah, yeah, yeah. Like he's that honed in to the- It's so funny you brought up basketball because when I was on the treadmill listening to the book, on the big screen above me were a bunch of slam dunk competition. That's all the sweetest NBA All-Star. Oh, is that what it is? Yeah, that's what that is. Okay. Yeah, yeah, yeah. So, and I'm watching old competitions and new ones. But again, I'm not a basketball fan, but I do like human movement and the physics. So I'm looking at the angle. that this guy's ankle is hitting the ground and how their feet, their foot plants and then how they twist out of it and jump. And I'm like, dang, bro. Well, it's right to what you were just bringing up about the baseball player. Same thing. Their shin angles and stuff. Shin angles are huge. It's wild. And the ability to get that torque and that explosiveness and that short range. That wider step and stride and how you can create more torque and force. I mean, this is what made me, when we first started it, we haven't shouted him out in a really long time. Just give him his love because I used to talk about him all the time. It's Paul Fabritz. Oh, yeah, yeah, yeah. He breaks that down really well. Really well. And, you know, I've always been fascinated in sports performance and things like that. And just for a long time, the coaches and trainers have just been whack in that field for a long time. And so it was really cool. I remember when I first found him, I don't know how many years ago it was now. It's been probably eight years ago when I first came across him and talked about him. We had him on the show a long time ago. His knowledge of biomechanics is next level. So good, dude. I still talk to him and follow him and watch his stuff, but you really only had Joe DeFranco. Joe was football, right? So Joe was really the football guy. And then Paul, I think, is one of the greats when it comes to basketball. Just the understanding how to develop that. We were so off back in the days. I mean, when we were kids, we were wearing strength shoes. Strength shoes. I remember being in the weight room when I was in high school doing calf reases. Yeah, I did those. Trying to get my vertical up by doing calf reases. Did you guys both buy the strength shoes? Yes. I don't know. Now, what did you do? Play basketball in them? They had drills. They had drills. They had drills and a lot of spring jumping, plyometrics. It's a reverse ideal. Yeah, it torched my calves to no end. You went to San Jose State for a while, right? Yeah. Did you know that the kinesiology... One of the best in the nation. He did... His thesis was on the strength shoes. He completely debunked them. Yeah, that was his whole thesis. It's up in the... That's what I was wondering if you ever saw. It's up in the room, one of the classrooms there. And it's his whole breakdown. Are they still known for having a really good kinesiology? I believe so. Oh, yeah, yeah. Oh, yeah. They're still known for it. But you can look on... If you Google online, like, strength shoes for sale, people still sell them. they do yeah people still sell them you can still find that's so awesome you know probably more nostalgia than anything else speaking of performance uh i gotta just get i gotta give so much credit to element uh and i'm gonna give them credit for a couple things one for not being fearful and putting a full thousand milligrams of sodium per serving where everybody was scared of salt scared of sodium they threw it in there here's the other side of it that was so brilliant one of the components and i'll tell you why i'm saying this one of the components to palatability right something that makes the things that make something enjoyable uh to consume there's three major components there's a lot of components and food scientists have figured this out salt sugar fat salt and sugar and so with element you have a sugar-free drink uh so it's sugar-free but no artificial sweeteners and usually if you've ever tried a non-artificially sweetened zero calorie drink i mean you could tell it's like you know it's all right but it's not as good as the other stuff right but because there's so high sodium which is what you need if you want the electrolytes it's really palatable so i have friends that they could care less about the fact that it's electrolytes they just like the trace they just love the taste of it yeah yeah some friends have like really adopted it because it yeah like it's it definitely uh still gives you a really good flavor that's why in comparison it's it and by the way they're everywhere now they're in target now it's so cool uh i actually took a picture of it uh the other day because i it was in my local target and i hadn't seen them there yet and they're they have their own official big old thing it's been so cool to watch uh you know we're 11 years we've been doing this now and i love when we find partners like that early you know before it's like i mean i feel like everybody knows what element is now but i remember when we first started working with them uh you know they weren't they weren't huge they weren't popular now and just to see them as big as they are and see them in target and stuff like that. It's so cool. I mean, you brought up Viore today. Viore's another one. It trips me out how many people I see in Viore now There was a time I don know if I ever said this on air I know I told you guys before there was a time when we I used to see somebody in Viore and there was like a good shot that if I walked up to them and said like, hey, you've heard of Mind Pump, they heard of Mind Pump, you know what I'm saying? Like that was how small Viore was. But Viore is so big now, I see people, everybody wearing Viore. Well, I see people drinking. And it's less, chances that you use a Mind Pump are very slim. Well, like, so I have friends, so I have friends that I invited to our, like our Christmas party. and you know they're friends of mine and they love me and some of them listen to the podcast but they're there to be supportive and we give gift bags so if you attend one of our parties if you're invited we'll give you a gift bag and in our gift bag we've always included uh packets of element so these are friends of mine and they're not like fitness fanatics they're in and out of fitness and stuff like that but they're always they're drinking element all the time like why do you drink it do you like the electrolyte benefits does it help people work out yeah they don't It tastes really good. Yeah, they don't even care about it. I don't drink soda anymore. This is what I drink all the time now. That's so good. I know. Anyway, there was a clip. You guys know Steve Austin, right? Yeah. The pro wrestler. Stone Cold, dude. Stone Cold. Come on. He was being interviewed, and they were asking about training advice, exercise advice, things he wished he knew back in the day. and he says what almost every experienced fitness enthusiast or trainer or anybody who understands fitness, when they're experienced and wise and older, they always say this. And when I was a kid, I dismissed it because I said, oh, you're just saying that because you're old now. He says what they all say, which is I did way too much. I did way too much. I went way too hard. I wish I understood that if I did less, I would have got better results. Now, as a kid, I used to dismiss that so much because they'd be like, well, that's because you're in your 50s now. Like, of course, like you can't work out as hard. Completely arrogant to the fact that they have wisdom. They've been doing this for decades. Maybe I should listen to them. And so I just want to encourage if you're a young person listening, like the reason why we give this advice is not because we're old. We're giving this advice because I wish I knew this. Like, I want you to know this. Try it out and see what happens. And you'll totally, you'll get way better results. The argument I always say and I'm making to this is that it's because everything else serves us to do that. There's nothing else. Everything else in our life. Put more effort, get more. Yeah. Everything else. But like that you're working with physiology and nutrition and recovery. Human limits. Yes. And so it's not like everything else. It's not like the more I do or the more I study or the harder I work, the more money. It's like it's not the same. It's that there is a sweet spot. And there's a sweet spot for you as an individual at different periods of your life and at different times of even the week. So it's like understanding how nuanced that is that, hey, when I'm getting good rest and I'm young and well-fed, I can train this way. And then that same person, two weeks later, when you're not as well-rested, as well-fed, that changes again. And so it's like this idea that you've got to push through and harder. And that mantra resonates with the young teenage boy who's trying to climb the ladder. And so it's like, yeah, I think every wise lifter who's been doing it for a really long time realizes at one point of their life they go like, ah, shit. I could have probably done half or even less than half of what I did. Got better results. Got better results if I just did it. And the other one, or just, this is why I love the grade eight right now. This is a fun program for us to release. People are going to be, if they trust it and try it. Just that. You're going to get blown away. Yes. You'll hit PR. We've distilled it down to what we think are the eight most important exercises that somebody could get good at. We've talked for a long time on the podcast that we communicate, like, hey, try going to the gym and just practice movements. Like, practice these eight movements. Go through that. One lift a day. Get good at them. And then watch what happens. Just watch what happens just from that alone. But you know what? So many people won't because they'll go, they'll dismiss it. Just like they used to. Not enough. Just like they used to dismiss anabolic. Yeah. You know, the same thing. Like, this isn't enough. People trip out, like, how much stronger they'll get to. Just like, and this is when I was going for PR. It's like, you get rid of a lot of the junk volume and a lot of the distractions in your lifting and your workouts. and you hyper-focus on these lifts, you know, magical things happen. Your body responds to it. It actually really is receptive and hyper-focused on, like, the movement aspect. It can generate you a lot more force if you really allow it to. Totally. I think that's, again, to, like, the Steve Austin thing. For me, as, like, an athlete, I do have a lot of regrets. Like with that, with overtraining, but then also to, you know, like not understanding like movement quality. Like to the degree that I do now, I'm like adding mobility and really articulating my joints and, you know, strengthening and supporting the infrastructure. So that way I'm freer. I'm more able and capable to really produce speed and force. and it's like it's liberating and it sets these athletes off, you know, to a degree that they've never even knew they had. Well, if we all agree that these exercises are a skill, which we do, like a sport is a skill, would anybody in their right mind who wants to get good at basketball come to the gym, play basketball, play golf, play soccer, play volleyball, all in the same workout? Or would you just focus on playing basketball every time you worked out? And then break down basketball into like four basic components. Yeah. Let's just get good stuff. But it's like we treat exercise like it's not a skill. And so that's where – and honestly, that is – the difference between somebody who exercises and who works out is that. Working out is with – You're just trying to get sweaty. No, exercise with that. Just exercising is just getting sweaty and moving. Working out is – I have a goal in mind. I'm working out to get better. I'm working out to get stronger. I'm working out to lose body fat. And if you're working out with a goal in mind, then approaching it with this as a skill in mind will serve you so much better. If your desired outcome is just to move and sweat and you don't care about the results, then by all means, throw a bunch of shit into a routine, do whatever. Jump in place, spin in circles. To take Zumba. I don't care. You know what I'm saying? Do those things because, yeah, that's movement and movement's good for you. It's not a bad thing. But if you are going- If you're going to the gym with an desired outcome of results, there is definitely a better approach to it. Paleo Valley makes paleo-inspired supplements and my favorite, meat sticks. These are grass-fed meat sticks that are fermented. What does that mean? That means they're allowed to break down a little bit so when you bite into them, they're juicy, they're not dry, they taste amazing, and they're gut-friendly. They're good for your gut. They're incredible high protein on-the-go snacks with a long shelf life, way better than candy, way better than any jerky you'll get at the gas station. It's good stuff. And again, they also have other supplements that are great for the paleo natural lifestyle. Here's what you do if you want 15% off. Go to paleovalley.com forward slash mind pump. Back to the show. First question is from Jay Layman, 23. when it comes to deadlifts, when should I use a traditional and when should I use a trap bar? Yeah, this is a good question. So trap bar requires less skill to perform, which gives it some advantages. A straight bar, because it's a higher skill exercise, the risk of injury is higher, whereas a trap bar is a, you know, quote unquote, safer exercise because of the, it just doesn't require as much practice and skill to do. That being said, although they're similar they're different i think i strongly think you need to get good at both and so you need to practice both um and i i don't necessarily think they're interchangeable uh but i would definitely practice both because they're both very very valuable the traditional is just it requires much i would argue that differently one of them has carry over to the other one one of them doesn't uh you get really good at deadlifts you can trap our deadlift just fine true you get really good at travel deadlifts you won't necessarily there's not as much of it yeah good point so but that by the way i'm not that doesn't mean i'm dismissing trap bar does at all in fact i did more trap dead deadless because it was it's entry level so like young athlete advanced age client who's never strength trained before probably doing a trap bar deadlift with that person first to get them comfortable and with hinging and it's a safer way to teach them how to hinge yeah so so yeah so it makes a lot of sense for certain applications so it's not this isn't me shitting on the trap bar at all but if this is a person who can does could can deadlift good or knows how to deadlift right properly you could deadlift and never trap our deadlift and be completely fine most difficult things to do in training is to really hit that posterior chain there's nothing more effective than the deadlift so you have to just keep that in mind if you don't have enough time to really build the skill uh and you you need a long period of time to really build that skill, then I would look at risk reward. Trap bar would be my focus and I would build strength and I would work my way into that skill. Next question is from Fit for Running. What are good non-meat protein options during Lent since as a Catholic, we abstain from meat on Fridays? I'm not a big fan of fish. We get this question every year, at least a couple of times. And I think we're all in agreeance on how I've heard you answer this a ton of times is that when you're doing things like lent or fasting for spiritual reasons then i think that's the way you should approach it yeah it's not the the idea of like i think that is the whole your macros yeah this isn't you shoot you who cares about your muscle who cares about your your physique goals when you're doing something like that i think that's the idea is to let go of worldly things yep and idols like being like our bodies and the way we look and stuff like that and so So I think you're – don't do Lent then. Either do Lent or do fasting or don't do it. Don't try it. I'm going to be doing this, right? So we're going to be doing – we're going to be practicing this, and I'm going to eat fish, and I'm not a big fan of fish either. But that's kind of the point. The point is it's got to be hard, right? Yeah. Now, okay, I can give you lists of options, right? Eggs, dairy, fish, whey protein. You know, that's not meat. But the whole point is it's supposed to be hard, and the whole point is to focus in a different direction. So, I mean, I'd say, okay, you're not a big fan of fish. All right, then whatever. It's going to be hard. It's supposed to be hard once a week. It's only for the next 40 days, and you're doing it for your faith. Then go for it. And there are other options that I listed, but when you try to circumvent and make it so that it's no longer hard, I mean, what are you doing it for? Is it just tradition? It's almost better you don't like it. That's right. Because now you're going to learn something. I don't like fish. I'm going to be eating fish. Why also even eat fish? Why just go with nothing? Yeah. I mean, I guess you could. That's my point. My point is like the person that's thinking that I need to eat fish or I need to do this is chasing these protein goals. One day of doing this a week is not going to hurt you. No. Not from a health perspective whatsoever. so you know that this person who's chasing protein through these routes are doing it for aesthetic muscle reasons and if you're really doing this for spiritual reasons it defeats the purpose so i in my opinion either do it or don't do it that's right so like and i feel strongly about that like this is like that's the whole that's the whole point yeah otherwise it becomes tradition and it's not uh it's not uh faith it's really just about the i'm doing the thing i'm supposed to exactly yeah that's what i mean like don't do don't do that like that's that's it next question is from peter peter unofficial if i don't get enough protein daily how does that affect my gains well we talked about this earlier it makes a big difference huge big difference you could feel the difference you could see the difference there will be no question especially the difference especially you in this in gains oh yeah because if you just said like how much of a difference making me living longevity uh staying lean you know not that but you you want gains you want to build muscle it's it's the difference of you doing it or not i i almost almost every client i ever had that was like man i'm i train i do all this and but i don't like the first thing i go to is like let me see your protein and take consistently it's like oh there it is right there you do not consistently hit optimal protein at the beginning of the episode i said based on the studies uh 27 percent increase in muscle gain from hitting high protein i would say that that's not even high protein the studies you're talking about you're referring to going from 0.8 to 1.6 per kilogram yeah i would i would even extend it if you extend this over years uh of eating either eating high protein or not i would say you're going to make 50 percent more gain and i would argue that if you actually go to a one-to-one what we always recommend you'd see even more yes so it's like It makes a big difference. Huge difference. It makes a big difference. Next question is from Mick DiMaria. Why do I love MAPS 15 programs so much? You know what? Here's why I picked that question. Here's why. Because the people that are writing in that love this program so much are people who've already been working out for a long time. And they're shocked, not just that it's easy and that I'm not losing gains because I'm only doing a couple lifts a day. but they're coming back and they're like, I can't believe that I'm getting better results than I had before. I know. And so our MAPS 15 program versions, so we have many of these, right? And essentially MAPS 15 means 15 minutes a day but if you do the barbell dumbbell versions, it's probably closer to 25 minutes. But you're doing two lifts a day, that's it. It's still a short amount of time. People are blown away that they're getting the best results for their life and they're doing way less than they ever did before. That's why everybody loves it. It's not just it saves time. It's not just it's easy. I'm actually getting better results. Stronger and making gains. Totally. Listen, it's so great that you chose this question before we had our organic, authentic conversation that we don't even know where we're going in the conversation. And we had this in the way we just ended, was talking about how we all, everybody that has been thinking about, or that's older and wise, always goes, man, I wish I would have done way less. And the reason why so many people love it so much is they have that same realization. Blows their mind. It blows their mind when they reduce the volume and intensity and all the stuff they were doing before to something as simple as just two movements a day in their workouts. And they are seeing phenomenal results. And who doesn't want to see more results doing less work? And it's unbelievable. It's also just a paradigm-shattering experience for people. It's against all the marketing we grew up with. Yeah. Completely. And I think that's why it's so shocking. 100%. Because it's like, why wasn't this here? That's right. Look, if you like the show, come 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 MAPS Anabolic, MAPS 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 5-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.