2858: 5 Weird Tricks That Trigger Fast Muscle Growth

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By the way, this is the only company that has it. It's a patented product. You got to try it. Go to Zbiotics.com, the Z-B-I-O-T-I-C-S.com forward slash mind pump 2.6. Use the code mind pump 2.6. Get 15% off. We also have a sale on some workout programs. Buy any MAPS 15 style workout program. Get any other MAPS 15 style workout program for free. If you buy one, get one free sale. If you're interested, go to MAPS15Bogo.com. All right, real quick. If you love us like we love you, why not show it 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. Building muscle is a slow, arduous process. It could take a while and yeah, the rules apply, right? Resistance training, eat high protein, eat a surplus, be consistent. But there are weird ways to quickly trigger muscle growth. Now these aren't long-term solutions, but they do work. If you want to see some quick gains in a short period of time, keep listening. We're going to list them. Break them down. I'd say the biggest mistake people make in regards to these five that we're going to go over is pulling the lever too much. Or staying in them. Too long. Yeah, for sure. Yeah, it's like one of those things. It's like, oh my gosh, it works. I think all of us have probably experimented with this and had this happen where you do it, you go like, oh shit, this does really work. And then you're like, it becomes your go-to move. That's addicting. Yeah, for a long time. And then you, that ends up not only not working, but then you probably even have a... You go back working. Yeah, no, these are more like interrupters. Like something that I could, a tool that I could bring in if I'm a little bit stalled and plateaued a bit. It's like, let's bring this in and shake it up. Totally. Only one of these could be used consistently to augment your progress. It's the last one. But the rest of these kind of produce these kind of short-term gains and they're proven by experience. We've all experienced these as ours for ourselves and for our clients, but the gains are short, but they're fast. You're looking at three to five weeks, maybe six of some rapid gains. I'm going to just also paint the context here properly. If you go into these over-trained and under-fed, they're not going to work. Yeah. Okay. So you have to go into these well-rested. You're not over-trained. The reason why you're not getting gains is because you're burnt out and over. So if you're not getting gains because you're just overdoing it, doing what we're about to say might not work. One of them may work a little bit and I'll get to that one first, but a lot of them won't work. So make sure you go into them rested. So what might be a good idea is to have a D-load week and then jump in. I was just going to say I was going to recommend our reset. Over-trained seven-day reset guide. Yeah, our reset guide. That's more than that. MindPumpFree.com? Yes. Yeah, probably a good strategy for most people, pretty much no matter what. If you're already, unless you're somebody who's like just getting into it or you know you're not. Do you do that every eight to 12 weeks? Yeah. Anyway. And so not a bad idea to just start with that and then go apply this and then watch what happens. I think it would set most people up for success. All right. We'll get to the first one, which is one set to failure. So this is the first time I learned about this. I was, I want to say 16 years old. So I'd already been working out for two years. And at that point, my strength training looked like very traditional bodybuilding style workouts. I got my advice from Muscle and Fitness, Flex Magazine, Ironman. These were the muscle building magazines at the time. And I also had Arnold Schwarzenegger's Encyclopedia Bodybuilding. So my strength training at that point looked like your traditional bodybuilding. You know, I'm doing lots of sets per body part. I'm hitting each body part once or twice a week, spending, you know, a lot of time in the backyard working out. And then I read, or actually I should say, I saw an ad for a book called Heavy Duty. And it had a picture of a bodybuilder by the name of Mike Menser. And he had this really wild looking physique, kind of a square-shouldered, kind of herculean looking physique, which caught my attention. And so I bought the book and Mike Menser has a way of communicating where it sounds very scientific. And a lot of the stuff he does say is true, not all of it, but a lot of stuff he does say is true. And so he talked about the theory of building muscle that was championed by Arthur Jones, who was the inventor of nautilus equipment. And he said that bodybuilders build a lot of muscle in spite of the fact that they overdo it. So what he said was, all you have to do is set the muscle building process in motion and then stop. And so he, in the book, he says, well, what sets that motion forward? What gets it going? It's intensity. And once you've surpassed that trigger, anything above and beyond that just takes away from your progress. And there's some truth to that. He just went way too far. But anyway, I got this book and the routine was two or three days a week. It was like one workout. Then you take two days off, do another workout. It was a chest, shoulders, triceps, back, biceps, and legs. And he said one set per body part to failure. And that was it. Which was such a wild departure from what I had been doing at the time. There's a drastic difference from a lot of the hypertrophy style training. And so the first time I tried it, I had strength and muscle gains every week for like six weeks, which for a 16-year-old kid is mind blowing. Now, do you think that that's because from a recovery point of view, because you're coming from a place of you were training everything to failure or was this pre that? So back then, I would train pretty intensely, but I also do a lot. And so I think it was a combination of this is the one set. I have to make it count. But I think most of it was I was just overdoing it so much that I scaled the volume way back and saw crazy progress. So was this in the protocol? Did he do any kind of warm-up set or is this just like the one set? No, you got to make sure you warm up. And he had another theory where he would use what's called a pre-exhaust set. Because he said, well, if you bench press and you go to failure, maybe it's your shoulders and triceps that fail before your chest. So do a set of flies to failure, jump right to the bench press. And so this was all his theory. And I saw these really rapid, like really consist like 10 pounds added to my lift every week for a while, like five weeks, six weeks. And I was like sold and everything stopped. And his protocol or his advice at that point was we are over-trained again. So now train even less frequently. So I went to one workout every three days, one workout every four days. And what I ended up getting was zero gains and I started to go backwards. And that's when I started training in different ways. I've done this with clients. And the clients I've done this with relatively well-trained. They've got good technique going to failure, like going to real failure, you know, the risk of injury goes up because your form breaks down. And I'd see the same thing with my clients, but it's like three, four weeks of pretty consistent gains. And then we would hit like a super hard plateau or wall until this day. If I do something like this, I've got now at this point at my age with the amount of strength and muscle I've built. I've got a good three, maybe four weeks of gains before I start to notice, you know, issues with the program. I mean, at least the, you know, the volume is accounted for, which, you know, I see a lot of people trying to apply the failure method, but then their volume is way too high on top of it. And it just kind of defeats the purpose. You know, I pulled this lever a lot in 20s and 30s, not so much in my 40s. This is just, and maybe to the point that you just made that I've built enough muscle now. I'm not straight. I'm not looking for another 10 pounds of muscle. I'm just like, it's like trying to maintain. And so it just doesn't require that. Like this makes, made more sense to me when I was still in the mode of like, I was trying to build and grow. Did you do this where you would just do one set and nothing else? No, I would do. So what it would look like would be like on a, on a day where I was working chest, whether I was running a full body routine like anabolic or I was running something more like aesthetic didn't matter. When I, the last set of that exercise would be to work. Yeah, that's it. Yeah. Now, now Dorian Yates popularized this in the nineties as well. So he comes onto the scene, becomes Mr. Olympia ushers in the era of mass monsters. And he was very much an advocate of this. He called it, um, uh, blood and guts, uh, which is just, it was, it was very similar. And he saw, he went from second place to first place in the Olympia. And I think he gained as a pro bodybuilder, something like 13, 15 pounds of muscle. And so it popularized kind of the style of training, but I'm going to say this straight up because we know that volume, uh, also contributes to muscle growth. So it's not just intensity volume does this as well. We also know with studies and again, through experience that failure training is a button, uh, but it's really not a button you need to push. And if you do, you use it very infrequently. Um, and when did you comparison studies, really good comparison studies, not going to failure seems to produce better longterm gains. Yep. That being said, more sustainable, that being said, if you've never done this before, here's what'll happen. So long as you're not over trained and you're doing everything else. Okay. For probably three or four weeks, at least you'll see consistent strength gains across the board. Now the problem I have with it now is that my strength gets so high. Yep. I start to hurt. Yep. So when I do this, that's what exactly what happens. Yes. I get the, the adverse effects that I get from it aren't worth the little bit of gains and strength PRs that I get. Yeah. So last time I did this, I went from my squatting with three 15, which is heavy for me. And I got up to a three 85 in a very short period of time. And I was, this was, I was kind of, it didn't feel good on my joints. Yeah. Yeah. You know, just giving an example. But again, if, if you've never tried this before, try it for a few weeks and you will see some pretty rapid gains back out of it. My advice is this, back out before you hit the plateau. Yeah. So three weeks, three weeks, three weeks. Yeah. And then you load and then jump out, do a week of D load, go back to your old style of training. And it's a pretty awesome thing. I'd be willing to bet that because of all, you have several things on here. This is probably the one that most of our audience uses. I think this is one of the most controversial things that we talk about when I look around at our peers in the fitness space. They, a lot of them preach intensity. Yeah. But nobody does, most people don't do this. So I'm not talking about going to failure. I'm talking about doing one set. Yeah. That's the body part. My point is that they, this is going to training to failure. That part is touted so much. My point is that a lot of people listening more than likely, if you're, if something you've never heard before, if you've never do this, then absolutely take this advice. But I'm willing to bet a good percentage of people listening still are the people that fall in the category of overdoing the intensity. Yes. And cause, and one of the things I think that we, we tend to, when we get somebody that is a caller or someone that's been listening for a long time, they finally go through our program and they take the two in the tank advice and they fall. It blows their mind. Always. It always blows their mind. They feel like they're doing way less than they ever been for, getting way better results. And I think that's because the fitness space has pushed trailer or failure training and intensity so much that everybody thinks that that's what you need to do in order to see. Yeah. I see Platt says they're like, well, what are you going to do? I got to go harder. Yes. That's the first. Yeah. I'll bet this though. I will bet that the vast majority, like 90 plus percent of people listening who train to failure don't just do one set to failure. No, you're, you're right. So, so this is very different. This is, this is, you're right. Cause this is, this was a, my personal journey. And I think a lot of people fall on this is like not, not realizing then finding out, oh, failure training works and then doing everything to failure. And you do that for a really long time. And then I remember my next big gains from failure training was reducing the amount of failure down to just, oh, I would just do my last set of every exercise for a muscle group. And then I was like, oh, wow, that's all. But then I even stuck to that for way too long. But that's typically, I think the journey of failure training for somebody is they, they never do it. Then all of a sudden they do it. They do it all the time with everything. And then you learned to back off a little bit. So I'll say it's again, just be clear. If you're going to try this, it's one set to failure per body part. Warm up, no working sets. Warm up. So you feel ready. Go to failure, one set for chest, one set for shoulders, one set for chest, one set for back, one set for back. That's it. And for a good three weeks, you'll see, uh, most people will see pretty good. Well, you program this in, uh, Animal Evance. Animal Evance. But different. It is different. But if you want, if you had somebody, cause what I'm trying to think about is like, what would I recommend to our audience? Cause I feel like of all the five things we're going to talk about, this is probably the one that most people don't need to go to, in my opinion. Unless you're already somebody who's overdoing and this is scaling back, but then I would say go follow Animal Evance. I'd say that protocol teaches you how to actually periodize it better. It does. It periodizes it and alternates it so you don't hit that hard wall. But to keep it simple again, like you want to try this one set to failure per body part per week. That's it. And for a good few weeks, you'll see gains, uh, pretty consistently. Next up, this was popular, like, I don't know, eight years ago. I don't really, nobody really talks about this anymore. Is blood occlusion training or. It kind of fell off. It was, it was hot when it was like eight years ago. When we first talked about it and made a guide about it, it was a hot topic and a lot of people were using it. Maybe because a lot of people found what we found, which was that it does really work. It's not for long. Yeah. And then what ends up happening is like, oh, you, you kind of, just like anything else, you pull that lever all time and then it takes away from the other volume that you would be doing. And it, that's not better volume, I would say. It also works on the extremities. It doesn't work so well, uh, on the muscles of the trunk. You can't get compound lift. Uh, there's no advantage. No, you can't really include your back or your pecs. Yeah. It doesn't work. But for like delts, arms, quads, hands, calves, what you'll do is cut out a set, your traditional exercise, do an occlusion set. You get, uh, knee wraps and you essentially occlude the blood. So you, so if I'm doing it for my arms, I'm going to tie it around high in my armpit, tight enough to where I feel the blood is being included. Not so tight that I lose feeling in my hand, but tight enough to where there's occlusion. Just restrict it a bit. Then you grab lightweight and you rep it out and you do three sets in a row. You do, you wrap it out, wait 30 seconds, wrap it out, do 30 seconds, do it again and grab a lightweight. This burns more than anything you've ever done your entire life. You do not need to hit your weight. It feels like your arm or your calves or whatever are on fire. The pump you get from this is extreme. It looks silly, but you'll gain a pretty quick, you know, quarter inch of muscle on your calves or your arms for a lot of people. Maybe a little less, but you'll see gains if you do this for like a few weeks. So it works. Next up is the all day workout. This is fun. It's a, it's a big commitment, but it's a lot of fun. What you do with this is you lead into a day where you have nothing scheduled. It's a good like weekend event. Yes. You know, you could really have fun with it. Yes. I'm going to, I'm going to, you know, since you brought this up a little off topic, but it's been on my mind a lot because I'm getting ready to set up a gym at my house. And I'm going to do something and it reminds me of a trainer that used to work for me a long time ago when I was in my early twenties. And I always thought like, what's he doing? And he, I never saw him do like full workouts. He just throwing a couple sets. All day long. I had a trainer the same thing. And he was a strong, just jump on the bench. And he was an older guy, like older guy and just jacked. He was jacked, you know? And I always thought like, in fact, then I used to scoff at what he was doing. And it's like, I, I'm inspired to try this. And I need, obviously I needed at my house where I'm going to have like a real routine. I'm just going to make it a habit to like every day go over and do like a set or two, walk over to my dumbbells, walk over to my squat rack real quick and just try and do that. All day, every day, whenever, never doing more than two or three sets. Like literally in like that's, It's got to be moderate intensity. Yes, exactly. Moderate intensity too. But it's like every time I walk past the rack or walk past it, just go grab it and do it. I'm so curious. Like, So when I was assistant man, when I first became an assistant manager, they put me at Saratoga, that tiny little club that doesn't exist in more twenty-five minutes. And there was a trainer that worked for me who could bench four or five, which that's a lot of weight. You rarely ever see someone bench four plates. And I could see him and he could do a single or a double of four or five. And I was like, Wow, bro. Like you're suit. He was like two. He wasn't a huge guy, maybe like two fifteen, but muscular. But what he was doing all day long is in between clients or whatever, he put three fifteen on the bar. So remember this guy who could bench four or five, Yeah. He put three fifteen on the bar and do like three reps and he'd leave and he just do that throughout the day. And I asked him, I said, How are you so strong at the bench press? Like how often he's like, Well, I just practice it all day long. And I'd watch him do this and he was so strong. That's when I first kind of like, Yeah. Peeked into this. So here's how this works. You want to lead into this with a few days off. So take like three days off from the gym. Let's say it's a Saturday. Pick two or three exercises. You're going to do moderate intensity, maybe five reps of each and you do a couple sets of each in the morning. Then you take an hour off and then you repeat it. And then you take an hour off and you repeat in between. Make sure you feed yourself. You'll have probably five sessions of doing this. The strength and muscle gains from one of these workouts is pretty weird. Yeah. It's actually kind of weird. Like, and what you'll find by the way, by the third session, you're stronger than you were in the first session. You're not going to failure. You're doing five reps with something you could probably do nine reps with, but you just, you know, five reps of squats, five reps of, you know, bench press, five reps of rows or pull-ups. You do like three exercises pretty much. Yeah. Two or three exercises. You do the same ones. A cluster set is like an example of this in the large context. In other words, if you've ever done a cluster set, it's kind of interesting how it works. You choose this weight that, you know, it's probably difficult for you to lift. I think like, say 10 times or what like that. But then you're only doing like these sets of five or whatever like that. And you put it down, rest just for 15 seconds, do it again for you. And you end up being able to do way more than you would ever do in five sets or whatever. And it's just, it's mind-blowing. You don't feel like it. Well, this, the inspiration I got from this, besides seeing here and there a little, little glimpse of it was how the Russians trained their Olympic athletes. And they would do this. They'd spend hours. Way less weight than you would think. Less weight. They weren't training, they weren't maxing out. They were just practicing their lifts all day long. And they, of course, they broke records. And so I tried this. The first time I tried this was probably six years ago. And I just, I did it. And then I took a few days off, went back to the gym. I was like, stronger. This is a funny one. Cause I think it's, I was reading about these Olympic lifters that would do this. And then, you know, like some of the days they didn't even fuel up with like candy and all this. Oh yeah. Like, well, it was wild. But it was like, because it was like no days off, they wouldn't even take one day off a year. It was just like continuous. No, when I did this, I ate the, so I'd do it and it would only take me 20 minutes. Then I'd take the next hour off. And in that period of time, I'd eat a real small meal. Yeah. And I'd eat five of these throughout the day. And it's wild. You count up all the reps and how much weight you lifted and all the volume. Like, oh my God, I did. Hell of volume. I don't feel like I did though. And then a few days later, I was like, For the average person, this is probably the least feasible at all the ones. You can have a day off. But if you're somebody who is, if you work from home and you have an at home gym or you're a trainer and you work in a gym, like this is totally something that you can expect. You live close to your gym. Yeah. That was that's all the staff there. What are you doing? Yeah. Going to a gym, this is way less likely. This is something like you have an at home gym and it's a weekend. Yeah. Or you out, you work. You work in a gym. Yeah. Or you work in a gym and it's totally feasible to do something like this. And I just, I think it's a really interesting strategy and it's something that I've never really tested for a long period of time. And it's been on my mind that when I get this, this is going to be like where the first things I experiment with is like random two sets at a time. That's cool. All right. Two grams of protein per pound of talk target body weight. If you do this for too long, you're not going to feel very good for most people, but I've done this before. I've had clients do this before and they'll typically see strength and muscle gains pretty quickly within the first week or two. Just from doubling their protein. I love this one because it pairs with any other ones. Yeah. So, oh, you're right. You can add that to anything. Yes. Yeah. Good. This stack. one, you can, this one standalone doing what you're already doing. I think you'll, you'll, you'll garner some benefits and gains to your point, but you could stack it with one of these other ones. And I, for sure going to see gains. I mean, cause, and I love that idea of boosting the protein while simultaneously. By the way, it's hard. Yes. So you're, if you're planning, oh my God. Listen, if you're a girl and you're trying to eat 130 grams approaching today, cause that's one gram per pound, you're going to go 260. Yeah. Uh, for a week. That's not easy. You guys, it's really hard. You're going to definitely have to use shakes and it's going to be a short job. Yeah. It's a chore for sure. Yeah. And make sure you hit your pro ear fiber. Uh, you probably want to take psyllium husk while you do this. This is a road to constipation. I'm not going to be hungry either. No, you just got to keep eating. You do. Totally. Uh, and then lastly, this one's interesting and this one you can always do. This one is healthy for you and it doesn't add, uh, stress to the body. It actually contributes to recovery. Um, it's not a workout thing. And it's just 15 to 20 minutes of sauna post workout. What's crazy about this is the benefits of this, most of the benefits you see in the data is to VO two max and stamina. This is wild. Like you add this to your post workout and you'll have measurable and this is tested, like they've tested this several times, measurable improvements to stamina, uh, and your VO two max. Now, when it comes to strength, what we tend to see is an improvement in neural drive. So your, your CNS seems to adapt really well, which makes you stronger. And this is, this is kind of easy. It's like you're not working out more. You're not doing, you're just 15, 20 minutes post workout, go sit in the sauna, get out, um, and you'll see some improvements. I think there's, there's another benefit that is overlooked in, in today's society with the amount that we're inundated with social media and being distracted. Point, um, just, I just find there's so much value in 20 minutes of no phone and silent just sitting there and sitting. We never do that. We never do that. No, very few people. I mean, obviously there's some people that have put in yoga practices and things like that. And good for you if you do that, but very few people make this something consistent and so something that can benefit your gains in the gym. It feels good, improves VO2 max and then also helps you disconnect. And I, and I think that it's, we don't have a lot of studies yet that show, you know, how addicted we are to social media in our phones and being connected to disconnecting and what that potentially do. So I think there's like an underlining benefit here that we're not even tracking. Yeah. I agree. All that blood circulation without the stress to, you know, exactly. Yes. So it's like, yeah, you need that for recovery. And it's like, yeah, it just seems like it pairs super well. Yeah. Now to speak to the protein, just to head back, you know, a little easy hack for increased protein intake is to have protein snacks in between your meals. Like the Paleo Valley meat sticks are such a great example. Yeah. It's like six to eight grams of protein. Still my favorite for one meat stick. Yeah. You know, you throw one of those in, in between, you know, breakfast and lunch and then before bed. Like you've got yourself a 20 grams, 20 something extra grams of protein. Yeah. From grass fed meat. It's got a long shelf life, which is great. So you can pack it and bring it anywhere. Um, and then because they ferment the meat, it's not all dried out. It's not dry. You get that everywhere else. You get like dry. I had this the other day, just like even from Costco. And I was like, I'm like, oh, I'll just try this super dry and like, it's not good. Hard to eat. Yeah. No, the Paleo Valley ones are, are the best. They taste fresh. They're the best. And they're grass fed. I mean, we've been with them for a long time, but before we were with them, and it was, it was their beef sticks. It was beef jerky that we were looking for, right? And there's a handful of other really popular companies that had reached out to us and sent us product. But really popular. Yeah. Big ones. Um, and it wasn't even a close call. Like Paleo Vowels was so much better than any other of these brands. And so I rarely, they'll ever have one. But I normally, I usually go to, yeah, I normally pair them in two or three. So, you know, it just, it's a, you can, if you're like trying to stay low calorie do that, but I mean, Yeah, but to bump your protein up, it's always like something you're trying to do. So yeah, it's a good source. It's a good source of, of a protein snack. And so two or three of them isn't bad to have together either. So I'm reading this book right now, cause you mentioned, uh, being in the sauna and it's, you're off your phone and you're, I'm reading this book right now called, uh, Praying Like Monks and Living Like Fools. Tyler Staten, uh, great author. I read his other book, Familiar Strangers. So good. My wife read this book, recommended it. So I've been listening to it. And in the book, he starts, uh, he's, he gives some data and some statistics and there was something that was just blew my mind. Yeah. So I don't know if you guys, I didn't know this. Uh, I think most people don't know this in 1987. There was a joint Senate committee that they brought together because what was happening around this time and before this time were huge advance advancements in time saving devices. So you had like in the sixties and seventies, uh, washing machines, dishwashing machines, uh, became popular, microwaves became popular, um, before that, you know, way before that, right? Light bulb and clocks. So we had these crazy, these devices that took so much, took so much of our labor and shrunk it down. So we had all this time on our hands, right? Presumably. So this joint Senate committee came together and they unanimously predicted. That, uh, sorry, it was 1967. I think it was, uh, that by 1985 that we would work 22 hours, uh, uh, a week and only 27 weeks a year. So they said, because it was 1967 that came together. They said, you know, all these crazy technology technological advancements are saving us so much time that within 20 years, we're only going to have to work 22 hours a week. Yeah, we were going to have all this leisure time. We went the other way. We have less leisure time. We're far busier than we've ever been. So wild. It's just, I think it points to just how messed up we are as humans. Well, okay. So that's, so that's a really interesting thing to talk about because one of the biggest arguments and debates right now around AI is it's going to replace all the work it's going to take over all the stuff that we're going to do. And what, and is that, I mean, that's probably how they thought in 1967 that, oh, all this, all this stuff is going to save us so much time and we're going to work way less and vacation way more. Oh, we're going to have all these robots. Now they're going to do your daily chores. Do it like, will we do less? I think, uh, our best predictor is to look back at consistent human behavior. And that's not happened. No, I think what's going to happen is we're going to fill our time with a bunch of who knows what, and we're not going to have time to like all this time to sit around and full, you know, full, go through philosophy and art and, you know, connect with each other. I think it's just going to make things worse. Like it has, like, you know, we got jet airplanes, uh, roads, you know, cars, like these are crazy inventions that we're supposed to reduce stress, reduce anxiety, reduce depression, reduce the amount of time we had to work. And we do more of all that stuff. Uh, so I don't think it's going to change. I think human behavior is human behavior. Yeah. And I don't think there's any time saving device that's going to make it better. Well, it's us that has to change. You know, I still go back to my prediction of we're just going to be looking outward into space because, you know, yeah, because we're, yeah, there's more work. Where's the work going to take us, you know, in the places that were seemed like outrageous, like between that or like, um, you know, the depths of the ocean or whatever, like we're going to be, you know, venturing more into that because we need something to do. Not only that, like parents already know that, like, they're not going to be happy when their kids dumb. Yeah. They're not going to sit there and be like, Oh, well, this is how it like, everybody's already anxious and upset about it. Everybody is. And it's like, what, what, what are we going to do about? Let's wait till the government does something about, you know, no, they're just going to end up doing something else and just teaching them, you know, the, the old school way. You know how, you know what, the, how much the average person slept before the light bulb was invented? 10 hours. Wow. Really? Yeah. But you had, we had gas lamps. Nothing to do. And you're right. Yeah. And we just slept. People took nap, especially in the winter. Yeah. You read and you fall asleep and you go to sleep. So the people would sleep a long time. They'd have naps. This is just 10 hours. So we've dramatically reduced the amount of sleep because of the invention of light bulbs. I didn't know it was that much. 10 hours. Yeah. Wow. Big difference. I huge difference. Now take it to the next step now, right? Next level, right? Light bulb gets invented. Sleep goes down. Internet iPhone gets invented. Yeah. TV first. Even less. Light all day long. Even less sleep. Yeah. And yeah, just kind of staying on this track about like human behavior. I saw this woman. So we didn't know this because we weren't around when this happened. But I did not know, and I confirmed this, that when birth control got invented, do you know what they, how they sold it and what they predicted? Oh, no. So they said, this is going to strengthen marriages because it's going to give you control over your, uh, over having a child. So it's going to be way better. Who said those? They said it was your strength and people. Those are their soldiers. Everybody who was promoting it. This is what they did. Look it up. Go back to when birth control. I know, but I mean, that's like, that sounds like it's such a marketing statement. Yeah. Not like everybody, like someone really believed that. Yes. Everybody believed it. Because at the time marriages were far more stable. And one of the challenges people had was like, un, like, oh my gosh, we got pregnant again. It's going to make things more difficult, more strain on us. So they said, you have control over your fertility. This is going to strengthen your marriage. That was number one that they said. Number two that they said is it's going to reduce abortion because of this. We're going to have way less abortions. You guys can be way better. And number three, they said, this is going to reduce unwed pregnancies. So out of wedlock pregnancies, all the opposite of what it did. They're all worse. They're all completely worse. There's more pregnancy outside of wedlock. Divorce is higher. Uh, by the way, birth control, there's a bit of a correlate with divorce, uh, and, uh, uh, and being married. Well, you've talked about this before. You have the guilt going off of birth control and then there's that dysfunction. And abortion has gone up, uh, per capita. So it's like all, it's like human behavior, like, oh, we're going to fix this thing. The solution is. Yeah. You'd think there'd be less like abortion. I mean, if no, but yeah. It's just, I guess they just, that's an education thing or, uh, I don't think, uh, it's an education thing. I think it's a human behavior. No, you know, it's interesting. We're staying on this human behavior talk. So I'm reading a book right now called, uh, psychology of money. And the argument that he makes in it is that the biggest determiner of, of wealth is not, uh, education, anything like that. It's actually your behaviors and psychology around money. Of course. And just the, your relationship with it. Of course. Like it's, and it's, you know, they dropped this stat that I thought was really interesting or, uh, that the, uh, people that buy lottery tickets are, are predominantly lower income by four times by four times amount of the lottery tickets than the wealthy, you know, crazy. What do you think about that? And that's same, that same group is the same group that would say they don't even have $400 for emergency. Listen, my family, uh, came to this country, poor and uneducated. Okay. My dad had, he didn't go to, he didn't go to high school. He went to second grade. That's how far he went. Yeah. Poor and uneducated, but they had this mentality of saving only buying what you need and working hard. And they ended up raising a middle class family in Silicon Valley, which I know it's way more expensive now, but it was still expensive in the eighties. Yeah. Uh, and four kids. So, um, I've seen that. And I also know people, um, who, you know, are kind of always in that, like struggling and you look at their spending habits and it's just total, like really bad, uh, financial health, uh, or behaviors. Yeah. Disconnect. I know, isn't that crazy? Yeah. Doug brought it up. Doug, go back to that screen. The sleep one. No, the proponents of birth control. Oh, before that, he brought the sleep cycles up. Did you see that? Yeah. So a lot of the way they did the 10 hours was actually, they had a first wake in a second. So it wasn't 10 hours consecutively, which that makes more sense now. Cause I'm like, can I, can I imagine? It was a cumulative 10 hours a day. Yeah. So look, uh, I'll go back to the other one. Proponents of widespread contraception in the mid 20th century, uh, particularly with the introduction of birth control pill in the sixties argued that increased access to fertility control would fundamentally strengthen marriage and significantly reduce the need for abortions. So if you scroll down, Doug. So these are the arguments that they made in the sixties because there were people that pushed back in particular, the Catholic church, Catholic church was like, no, it's not a good thing. And they're like, you guys are stupid. It's going to work. And they said proponents predicted that enabling couples to plan their families would lead to happier, more stable marriages. It was believed that the ability to separate sex from procreation would reduce the burdens of unplanned children, allow for better economic stability and improve the emotional connection between spouses by removing the fear of unwanted pregnancy. Sounds reasonable. Like when I read that to you. It's like, that sounds reasonable and reduce abortions. A major argument for making birth control widely available was that it would eliminate unwanted pregnancies, which reviewed as the primary cause of abortions. Sounds totally reasonable. Went the opposite direction to see human behavior, man. We are just, yeah, we're, we're overriding it. Yeah. We're super, we're super backwards. So what happens when we have all this, these AI tools that are going to solve anything, we got more stuff. Yeah. This is what will happen. I mean, I think, I definitely think that like I'm always on the hunt for production storage units for sale and stuff like that. I just think people's going to have more. Oh, it's going to be crazy. I, that's all, that's historically for the last, I don't know how many years. I mean, how many decades has been a great business. Well, actually one of the best business models as far as profit margins. Um, it's going to get just exponentially worse with 3d printing, AI and the tools stuff like that. It's good. It's, it's, we think is going to be a good thing, right? It'll drive costs down, it'll make things easier or whatever, but what it'll actually do is just overconsumption. It'll just cause it. Well, we already have evidence of that. We have more stuff now and more economic, uh, like freedom now than ever before. And people are just less, you know, speaking of, uh, human psychology, uh, what area, I think you guys probably answer this properly. What, what segment spends the most time and energy and money studying human psychology for the purpose of, uh, trying to figure us out, manipulate us. What, what part government? Yeah. Politics. Politics. They spend so much time and money, yeah, uh, and energy figuring out human psychology. I mean, that goes all the way back to the Roman empire though, right? I mean, the whole Coliseum was designed for that purpose and the thought process into that. And so we figured they figured that out way back then to distract the people. And we've only gotten so much, you know, it's funny. You bring that up because, uh, I've had several DMs in the last, I don't know, three to six months of, you know, you guys don't talk a lot about current events. And I'm like, you know, it's not something that we, uh, we all talked about. So, hey, let's stop talking about it. I think without any coverage, it was brought up until today, right? I think it's such an unrealistic level that it's like, it's, it's like every day there's just so many things that it's like, it's overwhelming. And I think that we can't be the only ones that feel that we went full retard. Yeah. It's like the new cycle is so crazy. Full retard. Yeah. It's just too much. There's really nothing. Yeah. So to absorb, that's going to benefit your everyday life. Right, left, everything is just, it's just awful. I'm going to point to that, right? So for example, we talk about this on the show all the time, uh, avoiding heavily processed foods is a wonderful strategy to eat appropriately. If you try to eat appropriately while even eating heavily processed foods, you're going to probably lose because they're so well engineered. You're going to constantly be fighting the urge to over it. You're going to fight it all the time and you'll lose, right? So with politics, uh, arguably they invest the most time, energy and money on how to manipulate people through human psychology. How do you win? Don't pay attention. Yeah. If you pay attention, you'll lose. They'll get you. Yeah. They're going to get you. So your best bet is to turn it off, which is what we did. They kind of stopped paying attention because it got so wild. Well, that's what I was getting at was, uh, uh, for the audience, there wasn't any sort of conversation that was had by the three of us that were like, Hey, let's not talk about this. I think we just all simultaneously stopped paying attention. It's too much. Once, yeah, for me, it was like, once Doge was out, I was like, I'm out. These guys aren't going to pay attention for anymore. We're not going to do anything about this. See you later. Yeah. Totally. A hundred percent. So, uh, for me, it was the Epstein files. Oh yeah. I mean, to me, that was two or like the big ones. To me, that was this, that was the most evil, egregious stuff that we've ever publicly been like aware of, right? I think conspiracy theorists and people have been talking about that type of stuff, but like there's documents and emails and track record of all this evil. Yeah. And we just keep it moving for people to just, you are close. Blades right past the most evil, like despicable things you've ever heard in your life. It doesn't get any great, like crazier and worse than that. And we are on to the next news. Well, you just seem mad to get about like the most surface issues. You're like, wait a minute. What about eating kids? Well, I was just going to say, like, uh, cause we all kind of tuned out cause it was just, you know, kind of crazy. But if the hardest people to manipulate through this process are people who don't pay attention to it. So they're not paying attention to all the stuff. So it's hard to get to them. And people who are unstable, married families. Uh, so they're the hardest to manipulate. It's easy to manipulate depressed, anxious, or scared people who want to consume lots of things and don't have a family much easier to manipulate them. So that makes sense. Yeah. Why things would go in that direction and why they would promote those things. Why the promote consumerism, while they're going to promote the next big thing, while they're going to promote fear and anger and anxiety is because we can get you to do what we want. Uh, if we do those types of things. So it's like, turn it off. Yeah. It's like one of the best things you possibly. It's been great. It has been. And you know, my life hasn't changed other than feeling better. Yeah. I don't need, I don't need to know everything. More optimism every five seconds. And the, and the best thing you can do is to clean your own room, right? So focus on, on, on your family, your neighborhood, impact it. Totally. And whatever your beliefs are, whatever your, your moral foundation and things that are important to you, uh, do that within your house and do that within your neighborhood. And that's the best thing that you possibly can do. Getting in these debates online over the sides back and forth is just, it's, it's such bullshit now, dude. It's kind of, so obviously bad. So I'll go in, I'll go in like a more positive note. So they had, they just did a big Harvard did a big study on multivitamin use. So people who use the multivitamin for two years showed up as five months younger. Uh, at the molecular level. Now, don't you think that's really hard Sal because we've talked about this before because the person who is disciplined enough to take that multivitamin every single day also probably works out, makes better food choice. That's the healthy user bias. Right. And they found, and so no, they controlled for that. So really? Yeah, they did. The quality of the cell that they're saying is more youthful. I think, uh, it's, uh, it's, we're, we're constantly new, like real hard nutrient deficiencies are not super common. Uh, they're more common than you would think, but they're not super common, but sub optimal nutrient intake is very common. So you're getting just enough vitamin D to not get sick, just enough zinc to not have these crazy symptoms. Yeah. Your levels are low, but it's not optimal. And so again, this is another study of supporters. It was 958 adults over 60 who was a randomized trial that taking a simple multivitamin made them all five months younger, uh, at the molecular level. Such an easy, simple, like cheap, inexpensive, covers the bases. Yeah. Yeah. Do you guys remember who was it? Uh, I forgot what organization did this, but they said, can we make a 2000 calorie diet hit the RDA? Can't. And dietitians couldn't do it. Can't. You need it. I, I seen, I used to keep this as my desk is a 2000 dollars and the food quality. So, so, but they tried with health. They tried. They can't, they couldn't. So the number is, okay. If this, I don't know how much this has been revised or whatever, but I've had this at my desk for years. I used to use this to help to sell multivitamin. That, that, and like personal training and help with nutrition. So that it takes a 3,500 calorie diet and a serving of liver once a week or something like that. It was like a weird thing like that. It was like a weird number. 35,000 calories of healthy. Yeah. Yeah. Exactly. Like planned healthy food, 3,500 calories plus a serving of liver. I think I can't remember how much liver in a week to hit all your RDAs on all macro, micro nutrients. I'm like, that's crazy. Nobody does that. No, no, no, nobody does. I don't know if that's still true or what the number is now and how accurate that was, but I totally remember that because I used to keep it. I used to keep it like printed out. It's such an easy supplement. You get a quality one, but you just take one a day. And you're not going to notice huge gains. Like that's, I think that's the thing with multivitamin. You don't like take it. You're like, dude, I feel it. I feel it. Unless you have a nutrient deficiency. Yeah, you'll feel it. But you probably just like, eh, I think I'm just taking it. I'm taking the supplement. I don't know what it's doing, but yeah, dude, two years, five months, uh, decrease at the molecular for people over 60. I know. That's cool. Yeah. I think that's, so I want to hear Justin's had this note up there for a while. And I just don't, I totally just, I'm talking about my Mesoamerican Batman. What is that? I feel like Sal has to call up out your weird notes because I'm like, what is the well, okay, I'm going to, he's never going to shoehorn that. I know I wait for like a random cause. Yeah. Where, where's the transition to Mesoamerican Batman? Yeah. You should talk to us. I sent the punch. Play with it on us. We should just be quiet at one point. Even right now I'm trying to talk about it. All right. All right. Let's go. Let's go. Yeah. No. So thank you, Doug. I gave him the link ahead of time. Look at that. Like it looks exactly like, um, like that's real Christopher Nolan's version of Batman. That's real. Yes. So he used to be a, um, uh, so this was like a, uh, an underground God, like in, in, in mythology for, um, for the Aztecs, I believe. Um, but, uh, you know, they feared this, this bat, uh, creature that dwelled underneath. And it was just interesting to me that like this depiction, like it looks literally exactly what they designed for. It looks like a Batman costume. Yeah. So he, he has to know about this then, right? I'm sure they, they must have referenced this. Like I must have been the inspiration for it, but I've never seen this. I, I wouldn't even have thought that they, they pulled from an actual historical, you know, thing. And what I'm kind of like, yeah, cause I read some of the comments and there's a lot of people saying that this was generated after the fact, not necessarily, uh, original. Well, shit. But the costume. Yeah. There was a deity, but yeah. So here's what I want you to do, Doug. Google. So its name is Kamazov. It's on that. Cause he looks, it is, you know, Doug's probably right. Cause it is too spot on. That's too Batman-y. Yeah. Doug type in the name. They call them Kamazovs. I've already got it typed in here. Pull up the images. Let's see. Let's see what we see. If there's any like ancient art or whatever. Cause I mean, I could just see Christian, uh, what's his name? Bill. Bill. No, Bill. Yeah. Yeah. Cause that looked just rocking that suit. Okay. Oh, so there's the actual statue. Click on that, Doug. Yeah, it's Mayan actually. Is it Mayan? Yeah. Oh, Mayan. So it just looks like a bat. Yeah. It looks like a bat. But I think the one that is on social media was generated. Yeah, that was so cool. But you got it. I'm telling you right now. And that was on a historic Instagram page. Yeah, I know. Yeah. You cannot just take anything. No more. This is, this is also why I'm like so disconnected from all the back to the political talk a little bit is that I feel like I have to go. I have to spend a half hour to 45 minutes just to confirm. What a real. Yeah. Is this real? So the deity is real. But what they did is they used AI to make the easy AI to make the, yeah. They made a mind-looking version of it. So it looks like it's like, damn it. Yeah, dude, that's hilarious. Sorry to bust your bubble here. It's okay, Doug. You gotta keep it real. That's right. That's what you're here for. Yeah. Yeah. I think that's, I think that's what it is now. You have to do that. Like you have to triple check now and make sure because so many things are, are, are manipulated with AI and stuff. You know, you know, so I want to comment. So I'm going to change subject. So, uh, I know, so alcohol consumption is dropping right now. And, uh, probably a good thing, but then some experts are like, maybe not all a good thing because appropriately used alcohol is a widely used and accepted social lubricant. And so they're saying that the reduction in alcohol consumption isn't necessarily, this is a speculation, because people want less alcohol, but rather they're hanging out less. So did you have you heard Scott Galloway talking about this before? No. Oh, so Scott Galloway, it's, it's like, he's gone viral with this. I don't know if it was an interview or what he, when he first originally said this, but he makes this comment like his, his advice is to, uh, go out, get drunk, make bad decisions. We, he's like, I've heard this. Yeah. I don't think that's a good advice. It's, I mean, it's a bit far. I think it's a bit tongue-in-cheek, but his, I think his point is making is that we are, we have stopped going out and being. Risking anything. Yeah. And taking, taking risk. And being social and interacting with the opposite sex and doing that. And alcohol works as a social lubricant. And so that's like his, it's, it's a very effective one. Uh, and it's also widely accepted. So you can go, it's, it's not like shunned. It's not like you're pulling out, you know, a joint or something else. And speaking of which that's not necessarily a social lubricant. That can cause a lot of anxiety, but alcohol is like a really easy one. One drink, two drinks, people like are a little bit less fearful to talk to other people. Um, and so they're like, yeah, it's probably a result because people are hanging out less. Yeah. You know, uh, as a result. No, I, I, I agree with that. I don't think it's like we're a bunch of healthy people that were, we're making this decision. Like it's not, I think it's, we're just, they're not going out. No, I mean, I remember when we had Enzo here and we were, I was asking him about like high school part, like high school parties is like different now too. Remember he said, if you wanted to talk to, if you saw a girl at a party, yeah, he would first go to her. He wouldn't approach her. Yeah. Facebook. So she was over there. Yeah. He would go on social media, friend her, friend her on Facebook. And then if she's accepts, then you said a DM, then you said a DM. Well, then if she responds, then you walk up to her, you walk up to her. Wow. Well, and then if you're going to compare which, which are the most prevalent ones and like socially acceptable now, it's like you have your vapors and then you have like the people that still drink. It's like, I would prefer like you at least have a drink. Like if I was like a teenager, let's just say just because you're more likely to be socially engaging. So I, we have a mutual friend. I won't say that Frank is, I want to put his personal stuff out there, but he is, uh, he has a daughter, his couple of dollars. And, uh, one of his daughters just went off to college. And, uh, you know, this is becoming really common too where kids go out and, uh, they think they want independence and, and leave. And then they go and they're like, they're just like, they want to come back home. Really bad. Oh, it sounds like a good idea and everything that. And so his advice that that was really interesting, uh, cause she was like, I want to come home. I don't want to, I don't want to stay here and this and that. Like just lonely. You know what I'm saying? We doing class and yeah. And so he, he, he, you know, his advice was he's like, I want you to throw a party. I want you to just throw a party, meet some people and have them, have them come over, have a good time, be safe, you know, stay in the house, do your thing with that, but invite some people over and throw a party. And she did that and completely turn a 180 and she met a few people. They started hanging out because, and it's just, it's crazy to think that that's parental advice. I know. But how, and how effective, how effective it was. Because, uh, exactly that is that granted, I, every case, I'm sure is different and unique, uh, you know, the parent that probably had the kid that was partying or doing drugs or house. Don't do, don't party. It's probably not good advice. Yeah. But this was a 4.0 girl that was, you know, let your hair down a little bit. Yeah. Yeah. Good kid. Yeah. Good kid. And, and like that is, and his, and her dad was just like, Hey, you know, like it's your, your, your grown up, you did a great job. This like, be social, go throw a party, go meet people, go do that stuff for a little bit and then tell me you still want to come home. How often, I know Adam, you have the occasional, you started to enjoy whiskey a little bit, right? How often, it's not a ton, right? I know you do like a couple of days a week. Yeah. I mean, for me, I was going to ask you this because I know you're like me, like, uh, there's a very fine line between, I can have some alcohol and I just feel crappy. It's not drunk. I don't think it drunk. I just drink a little too and I just don't feel good. Yeah. How often are you using Z-Bot? Is it every time? Every time. So if I, every time you have Z-Bot. Yeah. Every time. Every time because it, because what you just said, if, uh, this is new to me, I, I have never been somebody who would make a glass of whiskey on a Tuesday night or something like that, which I admittedly have done now. So that's crazy. Like I, I don't think I'll go more than maybe two nights in the week and that's not consistent. There'll be weeks I don't at all. But if I do do that, um, even if it's just one, uh, I absolutely have this z-biotic. I let, you know what I like to do with the most? What's because what I've noticed when I'm sitting here talking about it, like, uh, I like to, when I grill, when I'm barbecuing and I'm like, and I'm in the, and I'm in the kitchen working for like four hours, sipping on a, on a whiskey. Why I do that. There's just, and I got my music. I don't know. There's something about that vibe for me. It does sound fun. Is like, I enjoy that. It loosens me up a little bit. I'm not trying to get hammered. I'm not putting forward back, but if I do that, I'll have a Z-Bot. I'll go for it. And that keeps me feeling just fine. If I do that and I have one or two, I don't get the after effect at all. If I feel so fine the next day. I want to do it during the week. I couldn't get away with that. If I didn't have Z-Biotic to take before. I, I, I wonder how many of our listeners know that we did a drinking game. Z-Biotics. Uh, that was, that was a test. Yeah. So it was sold all of us. How profound it was. Well, we went too hard. Yeah. So the goal was we're going to, you know, recommend this. You can actually find this on YouTube, right? You can find it on Instagram. Instagram, I believe. Yeah. It's on Instagram. We did a drinking game. It's a long time ago. How long ago was it? Probably good, at least seven years ago. Wow. You think it's seven? I think so. So we did a drinking game and it was to do a commercial. This was pre-Max. Did I not have my son yet? So, okay. Maybe. I don't think I had Max. No, maybe it wasn't seven. I'm thinking it was right before 2020. Um, well, Max is six going on seven. Okay. So I think it was around 2020 that we did it. And the reason I remember that is because we were in Ohio for the Arnold, right? And I remember, I think Eli was editing the video at that time. If I recall correctly. Okay. So what we did was we're going to do a commercial for Z-Botics and we thought it'd be fun to drink one and then had to do a drinking game. Yeah. And we changed the rules of the drinking game because we thought it would take too long. So it's like doubled up the amount of drinks you had to take for every loss in the game. And we got way more drunk than like, it was bad. It was like, we all had to get right home. I can't remember when you could keep track. We count the drinks in there. I think we had like. I know I did seven shots, I believe. Between seven and 10 shots. We were destroyed. And I didn't do the most. We were destroyed and we had to come back to work the next day. And I was like, this is not going to work. Yeah. And I came back and I felt tired the next day, but I was okay. Yeah, I'm tired. That was it. I was sold. I'm like, dude, did they really just invent something that made it possible? I know. Pretty, pretty, pretty crazy stuff. God, that's 70. I'm still stuck on probably six years. I'll say six. Well, do you remember if I had max? I don't get it. I don't remember. No, I don't. Katrina might have been pregnant. Cause I know she had to pick you up. Well, she might have been pregnant, but even like I said, so that means it would have to, he's over, so he's going to be seven. Yeah. So seven years ago. Wow. Yeah. Crazy. Have we, we've been working with them for that long, huh? Yeah. Yeah. They go back. You know, I want to look at someone, look at our partners and see like who goes back. Obviously, Organifi goes back some of the furthest, right? But Zbiotic is up there then with some of the furthest back, I would say too then. Cause that's quite a long time ago. Yeah. It's a long time. That's why. Anyway, don't go get smashed, but it is good for the occasional. Yeah. We did it for you. Most children's multivitamins are just candy or they don't have adequate nutrients or they don't have the nutrients that kids need. So the company called Haya that makes a multivitamin for kids. It's not a candy, but it does taste good. And it's got the nutrients that your children actually need. This is the only multivitamin for kids that we recommend. Go check them out. Go to HayaHealth.com forward slash mine pump. That's H-I-Y-A health.com forward slash mine pump. That link will get you 50% off back to the show. Our first question is from Hailey Valine. How realistic is it to progress in workouts every week? Sometimes they go a couple of weeks without progress. And I think I'm doing something wrong. Even if over a long period of time, I do see strength. It is not realistic. Yeah. It's not realistic at all. No. The only time this happens is in the beginning. Yeah. Newbie games. Newbie games. You know why? And that's just in spite of all the other factors that are going on. There's a lot of central nervous system adaptations happening. A lot of the strength gains is your muscles are learning to work better. And so it's pretty reliable that for the first couple months of proper strength training, maybe longer, you're going to see strength gains almost every week. Beautiful window. You know, so long as everything else is being done. But if you, if you're strength training for a while, like, no, building muscle and strength is a. Piece of alleys. Slow incremental step ladder. Sometimes you take a couple of steps down progress. It's like a child growing man. It's like, it's like, nothing for a long time. And I was like, you can see this thing. And then you see nothing for a long time. I thought you go backwards a little bit. Yeah. That's the only difference is that you don't see your kid shrink. Yeah. Yeah. That's true. Yeah. That's true. But other than that, it's like that though. So, you know, it's, I think, uh, you really have to, to, to zoom out and, and, and look at your, your programming and your training and your diet and more like. 30, 60 day type of windows and like the week by week, week by week will really mess with your, that was even at the competitive level where I was tracking and super dialed, I noticed that, that like, I got to be careful. Not to over critique my week to weeks. Yeah. Cause then you really get in this like game of over correcting and manipulating too much when it's just like, so I had to have to like shut it down. Like, so I would allow, I even like, as let's say a bad reading, you know, scale went the wrong way, body fat percentage went the wrong way. I would still allow like two more weeks to go by before I would make any sort of adjustment. Uh, and most times I would see some sort of positive swing or, or gains or something in the right direction. After I just waited that time. And I'll add this, uh, for fitness fanatics, uh, in particular, the desire or belief that you need to pro, uh, progress every week is one of the biggest reasons why you won't thinking like, oh my God, I, I'm not making strength gains every week, or I'm not building muscle every week, or I'm not burning body fat every week and pushing to try to produce linear progress is the number one reason fitness fanatics go backwards is this constant idea. Um, and you know, you, we, we saw this with the science of strength training. Uh, you go back in the sixties when scientists were figuring this out. Um, you had lifters in the U S, which is what they tried to do. And then you had the Soviets who were like, no, uh, this is not what you do. We're going to do some strength gains and we're going to back off for a while and then come back and you make better gains by accepting that this is not a linear, uh, process, trying to push the linear gain after gain. This will, this will almost always cause problems. Next question is from Jimmy Jacobs, four to three. How can someone prevent stretch marks when trying to lose weight? So this is a tough one. And there's, there's a few things it is largely. You need to wait slower, but there are a few things that might actually help. Um, so one of them is to eat a diet that's high in protein, uh, because collagen, uh, is made up of protein. If you have a low protein diet, it's like, it's a great way to not, uh, to promote poor health, we last this city in the skin. So high protein is number one. Number two is the lose weight more slowly. And then red light therapy, red light therapy is one of the few things in data to consistently show reductions in stretch marks. It actually shows it pretty consistently. Uh, this is largely genetic, but there are a few things you can do. Is there any validity to cocoa butter? You know, that was like a, I don't know, my wife did it. Someone in swear by it. She did all the other stuff too. And you know, make the argument that red light therapy and the, and the strength training in the high protein was probably the main thing. Sure. Sure. But there's again, a lot of this is genetic. Um, but the red light therapy is the one thing. Like if you look at the data on red light therapy, right, it shows an effect. Yeah. So if like you're pregnant or you're, you're losing weight for the skin, you could put this on your skin daily. Um, and the data shows that it does reduce. Next question is from a working mom. I'm focusing on my step goal is hitting the goal on a weekly average sufficient or do you need to hit the goal steps every single day? Sometimes struggle with long workouts in the office and not getting all the steps in, but I can usually make up low step days, three, three, three thousand with, uh, with getting in much higher steps on the weekends. There's this is not ideal. Ideally, it's better than nothing. Oh yeah. I mean, it's better than nothing, but you're far better off trying to get the steps in on those, those low activity days. Totally. Yeah. Yeah. The benefits from steps is less to do with the calorie burn, um, and more to do with the activity. Yeah. And what we find in the data is, uh, daily activity is far better for your health and longevity than infrequent high activity. So in other words, if you add it all up and it averages out to the same, but this group over here does a bunch of low days and then a bunch of high days to make up versus this group that does some every day, consistently, the sum every day has better quality of life, less depression, less anxiety, better blood markers, better longevity. It's just better. So, um, this is not like strength training. So strength training is interesting, right? Cause a couple of days a week of good strength training is enough to set that the gears in motion. Uh, but the activity, the benefits of activity are, it's best to do it daily than to do a lot. Sometimes it's just a baseline. Yeah. Just to speak from personal experience, uh, something that I've like noticed just in the last maybe year or two of really paying attention to this with myself. Um, and I've shared this a couple of times on the podcast, there is a noticeable difference when I get eight to 10,000 steps or more on my days in the week with my sleep than when I don't. Yeah. If I have a low step day and for sure, if I have a low step day and no workout, um, I just, I'm restless at night. I do not get so many carryover. I do not get, so it's not, this is not like a, a calorie burn game thing. It's just overall health. Like you're, you're going to increase a blood flow oxygen. So it'll speed up recovery. So it'll, it'll promote better recovery. It'll be better for mental health. It's going to be better for sleep. Better for digestion. So the same, this is two groups of people, one group, they all hit the same amount of steps per week, but one group gets almost all of it on the weekend. The other group divides it up over the week. The group is going to get way better results. Now, if you don't have another option, yeah, it's better than not, then it's better than not. Uh, but if you have an option, you know, here's what you do, right? If you're in the office, this person says they're in the office. And so that's when they're getting few steps is to break up your day with really short walks. And here's what you'll notice. Uh, number one, you'll hit better step counts. They add up and number two, you're more productive. So you're going to be better at work. Cause I think that sometimes people are like, well, if I do that, I'm going to take away from my job or whatever. Now you do a five minute walk, you know, four times during the day or five times during the day activity and focus jumps way, you're way better at your job. Next question is from Trisha Eric, Sunstrom from Facebook. This question is, uh, what are some high protein, high calorie snacks to hit your calorie and protein intake? Well, we talked about one today. Yeah. Yeah. Meat sticks, yeah. The Valley meat sticks are really best. Yeah. Um, I, you know, if you can have dairy, uh, dairy is wonderful for this. Like a little cottage cheese, high protein, yogurt, uh, Parmesan cheese. Have you guys seen protein on Parmesan cheese? They now make Parmesan cheese. Like, like crisps and it's just Parmesan cheese. And you look at the macro, I wish I could have dairy. I'm like, man, if I could have dairy, I've been on that way before that study came out. It turns out, I mean, I have with me today, I have my 20 gram of protein, Greek yogurts, little tiny servings of Greek yogurt that has added way into it for 20 grams is easy to crush those. Um, there's a, there's a lot of stuff like that. Uh, we have partners that we, we work with, uh, you know, the crisps are like incredible, like those are high protein. Um, you can also just like, um, and I've seen this, they sell these at the grocery store where you'll get like a chicken that's chopped up already for you. So it's like designed to be put on a salad. But you could buy a pack of that. It's 20 grams of protein. Hard boiled eggs seasoned it. Yeah. Hard boiled eggs. Another one, jelly meat is another one that you could just have and you just grab and eat and it's a high protein snack. It's not that, it's not that big of a deal. I mean, you said vice clients with this all the time. And you know, I had some clients that were like, no, I just have to have some snacks in between my meals. And a lot of them will grab turkey slices was a real popular one with my clients or cottage cheese with some fruit and it was an, I used to, I used to remember to train her just, I get like a pound of turkey, deli meat and some slices of cheese. And I used to just eat it wrapped. Totally. Yeah. Tastes good like that together. It was easy, high protein. Uh, yeah, you just have to get creative. Um, you know, I always, I, although I want to comment that the, I'm not a fan of like the, the promoting snack. I love the, you know, beef jerky, paleo valley. I love the crisp pretzels. I love things like that as an, as a like emergency. It's there. You have it. I'm always trying to teach client though to, what was the thing that you said? Yeah, there's no such thing as snacks, only incomplete meals, incomplete meals. And so, and I just, I try to communicate that to clients. It's like that the snacks is a made up marketing term that we use to tell people that you need these things between meals. It's like, no, you have either a complete meal or an incomplete meal. And most snacks are incomplete meals. And so the goal should be to just try to have more frequent meals. So you hit your, you know, one of the problems with snacks is besides the fact that they're usually processed, but we're, we're naming a bunch that aren't two process that are good. But the problem is you tend to eat snacks while doing something else. And the data shows that when you're distracted, uh, it lowers the satiety signal. So you're more likely to over eat. In fact, they've done studies where they had people eat while watching TV or on their phones versus eating when they're not same meal. And people will eat 10 to 15% more calories because they're distracted and snacks tend to be like that. Like when do you eat a snack? You don't sit quietly. You're driving or you're, yeah, you're off and doing some work around a computer or whatever. And so tends to result in overeating versus making it in the meal when you sit down and actually eat. Look, if you like the show, come find us on Instagram. It's my pump media. Thank you for listening to mine 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 Superbundle at mine pump media.com. 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