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

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 DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcasts. This is Mind Pump. In today's episode, we answered people's questions that people posted on Instagram, Mind Pump media, but this was that for intro. Today's intro was 62 minutes long. In the intro, we talked about longevity and fitness and fat loss and muscle gain. Talked about current events and family life. Always a good time. Now this episode is brought to you by some sponsors. The first one is Viori. They make some of the best athleisure wear you'll find anywhere. If you like to look good, if you like to feel comfortable when you go out or when you work out, go to Viori and get 20% off. Go to Viori clothing.com. That's V U O R I clothing.com forward slash mind pump. That link gets you 20% off. This episode is also brought to you by seed. So this is the world's best probiotic. So the benefits of probiotics are far reaching, of course, better digestion, but also better exercise recovery, fat loss, better skin, better mood. And if you want, go with the probiotic, go with the world's best. That's seed. Go to seed.com forward slash mind pump. Use the code to five. Mind pump, get 25% off. These are also the final hours for the 40% off sale of our new workout program. Maps push, pull legs. So it's PPL three day workout split develop and sculpt and shape your body. Go to maps PPL.com. Use the code PPL for the 40% off discount. 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 mind pump store.com. I'm talking right now. Hit pause. Head on over to mind pump store.com. That's it. Enjoy the rest of the show. How much do the things like eating healthy cardiovascular exercise, strength training, stress management, and daily general activity actually affect longevity? You want to live longer? You want to live healthier for longer? How much do each of those actually contribute? We have the data and we're going to talk about it right now. Let's go like individually. Now this is what people think. This isn't necessarily what we're going to talk about what people will think. And then I got the data. I got the data in terms of what they actually contribute. Yeah, because I'm curious to what, because I know Danny did this on like a chat, GBT like survey thing and figured out like what do most people think? And some of those I think would be on the list, but then there's some things that weren't on that list that I thought of right away. So I'm curious if you got data to show other things. For example, I didn't see relationships on there. We know how important that is to health and longevity. Yeah, sure. So I'm interested if you need to. Yeah. Yeah. So, so number one, when people are asked what contributes the most or what's, what's one of the most important factors for longevity? Which one do you guys think is number one out of those that people would think? You know, we have, we have, Oh, that people would think. Yeah. So this eating healthy, I feel like cardiovascular exercise is way over hype. I'd say eating healthy. It would be the number one. Justin's actually right. Yeah. People will associate cardiovascular exercise. It's been hammered into us for so long. Yeah. The most with, Oh, this is what people think. Yeah. This is what people think. Oh, okay. And then we're going to look at the data and talk about this. Oh, I, okay. That's a good call. I would get, that's what, cause we've been told for so long. I mean, doctors have been saying forever that the recipe. Yeah. The recipe for health was like always at the utmost importance. Yeah. So I got the, now again, this is based off the best data that we have and we have better data for some of these than we do for others. Healthy diets of a very difficult one, because it's based off of surveys typically. So it's kind of hard to like really nail down what that means. That's why there's so much conflicting information. Cardiovascular exercise. There's way more data in studies on cardiovascular exercise than there all straight, than there is on strength training. I'd say over the last 20 years, there's been much more around strength, but you go back before that was like no data on, on strength training. And then stress management can be a difficult one as well. And I think we could put relationships in that one, Adam. Yeah, I feel like that's kind of thing. So, it's a good call. So most people think cardiovascular training had the biggest impact. And here's what the data actually shows. Higher aerobic fitness links to 20 to 40% lower all cause mortality. So this, you know, so it's a significant improvement in all cause mortality. There's a 21 to 34% lower rate of mortality, 22 to 38% lower cardiovascular mortality. Even low volumes, 15 minutes a day was linked to a 14% lower rate of all cause mortality. Here's what's interesting about the data that I read for this. Yeah. Runners, although it was with really high endurance activity. So people who really got great cardio, like great endurance. Not as good as numbers. They have a 27 to 43% reduction in mortality. And that's, I think that's directly connected to muscle. I think it's connected more to just pushing performance. Cause you'll see this in all physical attributes. You think so knowing how protective muscle is, and we call it the longevity, or I mean, you think, I think that if you were an endurance runner, you probably don't have a lot of muscle. You probably undermuscled a bit. Well, so we're talking about like people who are really, really high level with that. And they don't have a lot of muscle mass, but in comparison to the average person, it's not bad. Really? No, but no, the average person has like no muscle, no strength whatsoever. But here's where I'm going with that. Strength is, and we'll get to this, right? Strength is really great predictor of mortality. But if you go too far with it, it becomes a negative, right? So like you could get stronger, or you could be a power lifter, a bodybuilder, which gives. Now we're now taken away from longevity. So I think the repetitive stress, the oxidative stress, like all that accumulates a lot more with the chronic use. Yeah, because you can chase performance. And at some point you start to sacrifice longevity for performance. Right? So there's, it's like a, it's like a bell curve, right? It's like better, better, better. Oh, we're going too far now. One hour's fine. Take away. Now we're starting to go down. Yeah. So that's what the data kind of shows. And the, the data will show about 75 to 150 minutes per week of, of this type of activity. So this would be like, you know, 30 minutes twice a week or three days a week or something like that. Before it tips over the other direction. That's where you see the kind of the sweet spot. Okay. When it comes to that makes sense. So for sure. And this is good for, and where you see that, where you see this have the biggest impact is in cardiovascular health. So the two top killers of people in modern societies are heart disease. Uh, and then the second one is cancer. Cancer is actually climbing now, uh, as one of the causes and, uh, you know, all exercise reduces both, but cardiovascular exercise is really good, um, for heart, uh, you know, for helping with. I have another one that didn't make this list that I think should be on here too. What? And that's sauna. Interesting. Because it, it, what's the percentage of all cause or Tony production just from doing the sauna three times, you know, there was one, yeah, there was a big reduction and there was one large study that often gets cited, uh, in that maybe Doug can look it up. Um, I know in the Nordic countries, it's much, it's practiced, uh, much more regularly. Yeah. Um, so as we get to the end, what's interesting is, um, there's a, there's a, there's a wonderful combining effect with some of these things. And it's not one plus one equals two. It's like one plus one equals three. So in other words, uh, doing all these things well, it gives you better results than you would expect when you add them all up. It's like they contribute, uh, to each other. They have this kind of additive or multiplying type of fact, which is pretty cool. Yeah. I mean, we know that, I mean, just simply, uh, strength training is one thing, but strength training with a proper diet is like compounding effects. Right. That's right. Eat the proper amount of protein, eat a good balance, right? Like you talk about that. Those, that strength training just gets it even in even better than it by itself. Strength training, uh, which we'll get now, we'll talk about, uh, strength training. Strength training contributes, uh, to about a 20 to 25% lower mortality risk. Now here's the caveat with the data on strength training. There's not a lot of good studies. Uh, what we're finding, uh, though is that, um, strength is a great predictor of mortality. We're actually finding this like really, really great predictor grip strength is what they're, what they're testing. Look at the sauna. Doug just pulled it up. Men who use the sauna four to seven times per week had roughly 40% lower risk of all cause mortality compared to a once a week use. Yeah. That was a large, was a finish study. Was that what? Yeah, correct. How many people were in that study, Doug? I'd like to see. What does that mean? A finish thing. Fin from Finland. Oh, I think you said finish. Yeah. They're finished. Oh, that's, oh, I did not know that. I did not know that. Yeah. Um, yeah. 2300, it looks like over 20 years. Yeah. Wow. It's a pretty large year. Okay. Yeah. So in a long study, yeah. The thing about sauna use is it exers, it exercises your cardiovascular system, your, your, your blood vessels exercise, mimicar. Yeah. And it's become a, so my newest thing right now that I'm testing personally and I'll report back when it's been very consistent, but it's like, if I don't get to the gym, lift I at least sauna now that I have it access to one at my house, it's either or. So it's like, well, and I'm really curious to see how I feel. Say 60, 90 days of being really consistent with, if I didn't lift, at least getting into the sauna, like every single. So every day. You know what I like about the sauna a lot. Um, there's, there's actually two things I really like about it. One, a lot of people find it, um, like pleasurable. So they might be more likely to do it consistently. Like some people hate exercise. It's super easy for me to go sit in the sun. Some people don't like it though. Like I know Justin's not a big fan of being in the heat. I don't know, but I'll do that. Will you? Okay. Yeah. Yeah. Oh, I like to, to press that. So I actually feel like fuel when I do get in a situation, an environment where it's really hot, I do a lot better if I've actually like acclimated a bit. Yeah. I just have to acclimate the second thing I like about it is it's a very easy thing you can add at the end of your training that doesn't take away from your recovery. Yeah. Uh, but adds a performance benefit. Yeah. So your VO two max goes up. So if you're, if you're training to increase your VO two max, uh, there's just only a certain amount of training you can do. Like if you go beyond that, your body can't recover from it. And so there's a limit to how much you can do. But what you could almost always do is jump in a sauna for 20 minutes afterwards and bump your VO two. Well, you know, it's interesting too. I've noticed like since cardio hasn't been as crazy of a emphasis for me, like, you know, over the last few years have been more focused on strength training. I don't sweat that much in my workouts because I rest like, you know, big rest periods. And then, you know, when I get in a sauna, I'm actually sweating. It's like, you know, the benefits of actually sweating and getting all this stuff out is I could, I could feel a difference. Yeah. Big time. But here's the other thing, by the way, with the strength training, which is kind of cool, uh, 30 minutes a week. That's it. Gives you that benefit. That's it. 30 minutes a week for the cardiovascular training. What did I say? It was, it was, uh, 70 minutes a week. Yeah. It was, it was like a, uh, yeah, no, it was, it was, it was 75 to a hundred, 150 minutes a week. So like, uh, 30 minutes of devoted time. Yeah. Um, and you've got this huge, uh, benefit half to a quarter. Yeah. So it's like very little time needed to provide this huge boost where strength training really shines because both strength training and cardio training are they show benefits for the heart. Cardio, uh, according to the current data, edges it out, uh, for heart health for cancer risk, strength training crushes. It's got this incredible cancer, anti-cancer effect, uh, which is, which is pretty cool. Which that's just because bigger gas, right? Uh, uh, insulin sensitivity. Yeah. It has to do with it. Which is that. Yeah. Uh, by the way, if you combine them together, um, there, there's, it's like a 47% reduction in all cause mortality. So if you do a little of both, and again, it's dose dependent, but also too much is not good. So again, I'll go back like strength has this incredible, uh, correlate to longevity. Like the stronger you get, the longer you live past a certain point. When you start chasing extreme strength, uh, then you start to sacrifice longevity. Like the extreme examples will be like competitive power lifter bodybuilder, something like that. Same thing with endurance, uh, although endurance seems to have more of a negative effect when you chase it, all things being equal. Uh, but you see like, uh, when they've examined, are you guys seen this before? Well, they'll look at the hearts of, uh, highly competitive, like hard core endurance athletes, uh, and their hearts are damaged, uh, because of the repetitive, uh, stress. Yeah. Which is kind of crazy. Healthy eating. What do you guys think? How much does that contribute? That's gotta be up there. Yes. It's gonna be high, right? 18 to 24% lower all cause mortality, which is, by the way, a percentage like that means you're going to live, uh, about a one and a half to three years longer. Uh, so, you know, so one and a half to three years longer. But what this really means, we do a good job. Again, we got, when you go into the data, it's really important to understand what you're looking at. Yes, you live longer, but Western medicine does such a good job of keeping you alive. Right. What we really want to look at isn't quality of life. Yeah. Health span. Yeah. Right. So. Although self-sufficient. That's right. Although the data may show that you live three years longer, the end of your life looks way different. Yeah. The person who's doing these things, uh, at 65, 70 looks a hell of a lot different. And is, and is different quality of life. Yeah. Has been able to enjoy different things in life than the person who is just, you know, 65, 70. Yes. So, yeah. So it's not just about the age. No, because again, when you look at the, um, the medical interventions for like heart, heart attacks, we've had some incredible breakthroughs in recent decades on keeping you alive. Uh, like really incredible breakthroughs with that, but quality of life. That still requires a change in your lifestyle. So yeah, you might not die from your second heart attack or third out, like you used to, uh, but how are you living and how do you feel? And so that's the thing to consider with this. So when you look at the data and you're like, Oh, okay, two more years of life. Big deal. It's like, no, no, no, your last 10 years of life look different. When you're fit versus when you're not fit. Uh, cause the last, especially the last five years tend to look really, really bad, uh, for people who aren't, um, exercising or eating right, um, stress management. What do you guys think? Like probably the lowest of all of them. Yeah. No, it's actually pretty damn high. 23 to 30%. Damn. What did it rank higher then? Uh, it's, I mean, it's up there with cardio and strength training. Interesting. Isn't that wild? Yeah. Now, now think about this though. Yeah. If you, if you strength training to cardio, you, you are also managing stress. You're managing stress. Yeah. So yeah, there's that part too. Right. And also, uh, imagine living 25, 30 years in it, like very stressful situation. You know, terror. Like, have you guys seen the data on caretakers? So like your parents get old and then you got to take care of them. And the last 10 years of the life, it's like, you know, you're dealing with Alzheimer's, you're dealing with like, in the last five years, you're like, really, your, what the toll it places on a caretaker is insane. The stress it places on the caretaker is absolutely insane. Or like if your spouse gets sick, something happens and you have to take care of them. Uh, you know, I had a friend who's, uh, years ago, whose wife had, uh, multiple sclerosis and, um, the last, I mean, he was like fully taking care of her for the last 10 years. I did everything. It's a long time. And, uh, he was a great man, great husband, you know, stuck by her the whole thing, but that's brutal. You know, that's a very high stress. Yeah. I would say it takes a very special person to be able to handle that in stride. Most people, I think that would, I mean, most everybody, I think that would hit pretty hard. Yes. Yeah. All right. So here's the, here's the cool one. Uh, so moving, just moving daily, daily activity. This one, people ranked pretty darn low. People thought like 12% of people thought this was like really impactful. I actually think that's way more impactful. The most. Okay. Yeah. So I, I mean, so I have my, uh, my aunt and uncle are visiting in town right now. And they're in their late seventies and they don't strain, train, you know, they, they, they don't, they don't drink. They don't smoke and they walk like crazy. I got them up right now in half moon bay and they're walking up and down the coast and they love to go to the city and hike and, and they, and they live in Seattle area. So they take the, all the boats everywhere and they just, they, and they look phenomenal and they just, they're active and can do a lot. And it's just purely from that. They make relatively good choices eating. They don't watch really. They're not tracking. They're not doing garbage. Yeah. They don't eat fast food. They don't eat garbage. Um, but I, I'd say the one thing I noticed about them more than anything else I've seen in, in my relatives or people close to me or clients is this. They are extremely active with just walking out and about every, every day. And it's a part of both retired for a long time, but you would think they're 10, 15 years younger than what they are. Yeah. It's 47 to 70% lower all cause more 70% on the high end. Wow. And it's just moving every day. Well, you know, I just, there, because then you have the other side. So then I had the other side of, of a close family friend of mine. He was a truck driver whose life retired and it just sits all day and just doesn't go out, watch his TV. It's just, and you could just see him aging so fast, so fast because of that. You know, so it's like, I've got a front row seat right now to two people very close to her, two couples close to me and total different lifestyles. And it just, to me, it highlights just how, which always, it brings me back, makes me feel so guilty when I was a 20-something year old trainer. And I talk about how I used to scoff at my clients. Daily activity wasn't even on my radar. No, no, it was workouts. Yeah. That's what I talked about. It wasn't about like, oh, I like to garden every day and I go for walks twice a day. And I'd look at them like, well, you're not working out. Yeah. Yes. I, shame, shame on me. I know. Cause, and then I look back to how we talk to people today and recommend. It's like the first go-to thing is like that. Yeah. It's getting out and garden, get out and. Everything in your body works better if you give it adequate weight. I remember going to Sicily as a kid, I think I was 12 and we were visiting. She might've been a family member or a family friend. I don't remember. I have such a big family. And this old woman, she was a widow. And I think she was either late seventies or early eighties at this point. And I remember we went to visit her and, you know, this is old, old world. So, uh, these cities were created before cars. So oftentimes the roads are really narrow or they're not really accessible by car and she lived in one of those houses. And every day, every single day, which is the custom, this is like the culture back then, maybe not so much now, but back then that was a culture that every day you go to the, to the shop. So every day you would walk to the grocery store to get your, what you're going to cook and use for the day. You don't go shopping once a week. You go every single day. Plus this is how she socialized or whatever to get to her house. You had to walk up this street. It was like a big, steep street. Then she lived on the third floor and she was, there's no elevator. And you had to walk up all the stair. And I remember as a 12 year old kid, we had to park at the bottom and walk up there. And I'm a, you know, 12 year old kid. I'm like, breathing heavy. And I remember we get there and I'm like, it dawns on me. She lives alone. And I'm like, and my dad's like, every day. She got, she's, he's trying to make fun of me. He's like, you're tired. He goes every day. She goes down these stairs, goes walks down. She does it maybe like at least once or twice a day every single day. It's just built into her life. And she was fully dependent, you know, independent. Nope. She'd go to a gym. Uh, but this is what she did every single day. Yeah. We have this lady in our neighborhood who, she has a, an interesting property. It's like it's her house is, is, you know, kind of at this corner of this like blind turn, but it, it extends pretty far. It has like its own trail and all the way up the trail, like it hits a few houses along the way, but she's always there picking up leaves and raking. I swear to God, every single day and she gets different sections of it. Merck works her way down the other way, like cleans them. Like she's like a saint, but like continuously works in this happy smile. Like she's just like doing something every single day. And it did, it gives her purpose. If you don't, it's wild how fast the body will prune it. Yep. And decline. Yeah. So fast. It's like, if we're not going to grab anything above our head, you know, for a year or five years in a row, the body will just be like, we don't need to do that anymore. Yeah. Are you guys, I don't know. Yeah. This is totally like dating us because I, I totally am aware of this stuff now. And I try and be, come aware of a lot of that stuff throughout my day and do silly stuff like, Oh, when I put my socks on, I try and challenge myself to balance. Yeah. Balance and balance on one way. When I walk up my stairs, I'll do like these, like this calf raise to a balance to a cat like it. I just, because I don't want to lose some simple things like that. And if I'm not programming it into my training, it's like, I jump a lot now. So I get, I'm trying to get more springy. So I'll just like, especially upstairs. I'll kind of like hop. So you just look like excited. Hey guys. We'll get up from a chair with one leg, you know, so I'll stand up out of the chair and with one leg, just. Well, what's, what's cool about this, and this, this is really good. This is really good. Uh, part of this conversation is when you're aware of this, it adds, and this is important, it actually adds value, uh, to physical activities like chores. Yes. So you might look at a chore and be like, I don't want to get up and, you know, do the laundry. I don't want to do the dishes. I don't want to go clean the, the room or make the beds or whatever. I don't feel like doing it. But then when you realize the value of it, which is movement and activity, it actually makes those things less annoying. It actually is kind of like, maybe the, the, maybe the biggest change in my life in the last five to 10 years is that. Understand. Yes. And you start the value moving. 100%. Like I, there is times where I find chores to do because I'm like, I haven't really moved much today. And I'm sure there's something in my house that needs to get done. Yeah. That's my car. Whether it's cleaning out yard type stuff, the car stuff, dishes, whatever. It's like, there's something I can do that is labor that takes time for an effort for me to do it. Never looked at it like that before. Never. In fact, not even that long ago had the attitude of, oh, I can afford to outsource it and so I'll outsource anything that I can so I can buy back time. Well, that's great to an extent, right? Cause I do think there's a lot of value in that. Like if it comes to helping me out with certain things that gives me time to spend with my son or just one of that. But there's plenty of times too when he's at school or something else. And that's like, I'm not with him anyways. And I'm sitting on my butt, not doing anything. It's like, I could go do this thing that is, makes me active. Well, when I see stuff like this, what's crazy, cause I'm a trainer. I'm in the fitness industry. I like to work out, right? I get that. But when you look at the value of just moving every day, like you realize this, what we've done to ourselves because we've really organized our cities and society in a way that it does the opposite of promote movement. It actually becomes a place where you have to consciously move because nothing requires movement anymore. So we've really designed our lives in a way that is so anti longevity. It's just so bad. I have a prediction on that. Like I believe with the self driving cars that are around the corner, that the robots and automation of everything, that everything can be delivered or soon to be, you know, flown to your house. I think that we're going to see a, a decrease in real estate in city, inner city, and an increase in suburbs and, and further away, the opposite of what we've seen historically. Sure. Because I think that we're going to value space like that. Values. People move less in suburbs. Huh? People move a lot less than suburbs. Well, yes, cause they don't have to have, they're not walking to work and stuff like that, but that's all going to change though. Well, I think they might design, you're starting to see city planners are starting to create cities. Yes. Yes. In ways that cities that promote movement. That's happening where I live right now. They're, they're designing all that right now. So that's what I think you're sort of seeing is suburbs being designed like that. There's another place that I forget the, it's one of the most desirable places. I want to say it's in, I think I sent to you, Doug. Nice. I know you're sorry about that. Investment, but an area that I was looking at for investment. And a lot of like cities are, are kind of making them see like your town square. Yes. You have your, you have your, your, a lot of greenery and everything's designed to be able to walk, walk to. And I think that's what we're going to start looking like less of this. Like Indiana. It was something like that. You know, you were, you were saying about relationships. What you were saying about relationships, Adam, I think of all of the things, like if you're like, okay, what's the one thing that I can do that will contribute positively to the rest of these? And I got to say it's probably a good relationships and community. I do. I think that promotes activity. Yeah. Promotes daily activity. You got the socialization. You got the stress management, uh, people who are in good community tend to eat healthier and that sounds crazy, but it's actually true. Uh, we tend to help each other, check each other. Uh, good community and gyms. This is something that more and more, uh, I'm realizing is a big miss with gyms. Part of the reason I miss this, cause I'm such a fitness fanatic. It doesn't matter to me who's in the gym or not. I got my headphones. I'm going to work out no matter what, but most people can, if you look at what keeps people consistently going to the gym, the most it's community CrossFit figure this out life. Totally. They had crappy gyms. They got garage gyms or whatever, barely any equipment, programming's not the best people get hurt and all that stuff, but they keep showing up. I got a buddy of mine who keeps going to CrossFit and it's funny, uh, because he, you know, I'm his friend. He's got another buddy that's a really experienced strength coach, personal trainer, and, uh, he was talking about both razzle about. Yeah. We're razzling about the program. And that, and he, and he, he, you know, pushes back, but then at the end of, he's like, look, I guys, I go cause I love, I love the community. And I'm like, you know, that's what gyms used to be. It really used to be that where it was, uh, it was about community and that's why people showed up. That's why people kept going. It wasn't for the workout. It was for the community. And shame on me. I should have known this cause as a personal trainer, when I became successful, yes, I knew how to train people properly. I knew how to coach them properly, but they kept showing up cause they liked the place. They liked me. They liked the other trainers in there. They liked each other. Um, and I think that's probably one of the more important things, uh, that will help with everything else. Yeah. It's interesting cause the movement piece, I was thinking of that when you're talking about it, that's what brings the opportunity to like meet up with people to interact with, uh, you know, even strangers or, or like, you know, start conversations. It's like, if you're not even getting out of the house, like in your isolated, uh, it's, it's pretty much a downward spiral. I saw my grandparents decline so quickly during COVID. It was actually terrifying. When COVID was happening, everybody was freaking out. There was like, uh, that's why real health people were just like, this is all bogus. Because it's just like, it was telling you all the opposite advice that we know is not, is detrimental. No sunshine, stay indoors, stay indoors. All this stuff just fosters down the gym, close down the gyms, keep the liquor stores open. I, I, my, my grandparents, I think we all avoided them. We would drop off things, right? But we'd avoid, because we're scared they're old. Oh, you got this COVID, you know, we don't want them to get the virus. And I think the family kind of stayed away from them for the most part for like four months. That's it. And I remember when we were finally like, look, that's it. We got to go hang out with them. Like this isn't good. We got to go see him. And I remember seeing my grandfather, my grandmother, and I was like, they look like they aged five years in four months. It was really, it was almost traumatizing to see. Um, and so that, that social part, such an important, such an important. Well, yeah, I think you're right. I think it feeds into a lot of the other ones. Totally. Yeah. Difficult to get older. Yeah. You know, it takes, especially for me, you don't have as many friends, you know, especially dudes, widows, widowers, husbands who lose their wives. We don't do good. Oh, I know. We do terribly. We just isolate the hell out of ourselves. Courtney gets me out of the house a little time. I'm just saying, I don't care about it. Angry hermit guy, you know what I mean? That's stereotype. I could totally turn to that. Oh, I could see myself. I, we, we just had this of my family and I were all talking about this. My aunt and uncle who are visiting, um, you know, who are in their late 70s. So they grew up in a time where neighborhoods were so different. And I, the last neighborhood I lived in, it was my first experience like that. Since I was a kid. And I tell you what, I missed the hell out of it. I love where I'm at, but I missed the hell out of that neighborhood. I haven't had a neighborhood like that since I was a kid where everybody's garage doors were open. I could, it was, it was really actually, it took a minute for me to transition and actually be okay with like, I would pull up to my house and I would like, you have this, I just go straight for my, my door because I've been trained to do that for so long, but then my neighbor would stop me and want to talk. And then I'd feel rude if I didn't. And it was like, man, I just need to relax and be okay with that. And just stand outside. We talked for a little bit. Then I go in the garage, they'd be sitting in lawn chairs, having a beer. Other neighbor down the corner would come walking over, just walk right into his garage to help himself. Like it just was such a cool vibe to have that. And I just hadn't had that since I was a kid that was like that. And it's rare to find neighborhoods in the bay like that, that still foster that. I, we had a friend of ours. This never happens, right? She's just randomly wonderful woman, Tammy, she goes to our church and she just was in the neighborhood, knocked on the door. Hey, what are you guys doing? Came in and we, it was just so wonderful. We felt so filled with just love and whatever. And she laughed and me and Jessica looked at each other and like, that was like the highlight of our day that she stopped by just to say hi. Like nobody does that anymore. Yeah. People don't like it if you don't text them first. He like, let's hide. People at the door. Pretty wild. How, you know, how that's all turned out. Anyway, speaking of strength training and, you know, mortality, it's important to communicate because oftentimes we communicate how important it is to build muscle. Uh, but when you look at the correlate with health and longevity and all the benefits that come from muscle, it's actually the strength that has the strongest correlate, not the muscle muscles, a correlate because it correlates so strongly to strength. Yeah. Cause you can have muscle and have poor strength, poor mobility, and you start to see not that great longevity. It's actually strength that we're looking at. I think it's important to understand because moving ahead with or looking forward with these drugs are trying to come out to combat the muscle loss that you're getting from GLP thinking about that. Like in Dr. Gabriel Lyon describing the marbling and some muscle just building muscle. If it doesn't, isn't accompanied by strength, doesn't have nearly the protective or longevity effects. It's actually the strength you're looking for. Yeah. Anyway, um, I want to hear Justin was sharing a story with me yesterday that I'm like, Oh yeah, what are you guys talking about? I've been begging him not to wait. Yeah. No, I was telling him about, so there's a show on HBO. Now I should have already like been aware any show on HBO, you kind of have to know that it's going to get wild at some point. Um, it was like there's, it's called neighbors and, um, there's a documentary, isn't that a documentary? It's a reality show. Yeah. It's a reality show. And I'm like, they're so smart because I guarantee on YouTube, it's very proven that they get like millions of views because these spats, like neighbors get into like, they start filming each other. They put like nest cameras facing each other over the fence and you knocked over my fence and you know, and they just, they clash and it's like this crazy drama. And so, um, I kind of, I'm not real into like the whole drama or like hoarders and just kind of stuff like Courtney loves it. So a lot of times I'll compromise on the case. This is kind of a show I might be able to get into. So we start watching it. Um, and we got into, I think it's like the third or fourth episode where this one, I was like excited about this one because it looked like real crazy people. Like straight up, like these, these people are like, there's something, there's something seriously off. Uh, this one guy, he, he was like getting a lot of attention from all of his neighbors because he was wearing this like bright yellow thong. He's like this really old guy that he's outside like riding his bike and like everybody's like in the neighborhood and he's just like in his garage, like when he brings his bike out to the front of his property, just so everybody can see the stationary bike. Is that it right there? Yeah. And the thing is he's like, he's trying to make some kind of statement about like the fact that he should be able to wear little to nothing on his property. Yeah. It's, it is. It's like, it's very in, oh my God, there's this part where like they're filming him and, and he's like, I guess he has an only fans or something. And he has an only fan. Yes. Yes. It shows everything and then he's just like sitting there like, I'm like, ah, but anyway, this isn't even the best part of the story. So that's his story. It gets into another kind of similar one with this, this older lady who she's in the backyard, this other neighbor of hers, like is, you know, constantly kind of like they're arguing over the fence. And this is where the fence kind of got into the thing and they're filming each other, they're fighting. She starts filming it and putting it up on YouTube. And, uh, and so this leg gets all mad. This lady obviously wanted attention. She's like a real like sexual freak, like out there, puts it all out there. Like she's like the old money off the older, the older woman. And, um, so anyways, all this is happening. I'm kind of watching this with Courtney. It's like watching a car crash and we, we stop because we hear the, uh, somebody drives and pulls up to our, uh, driveway. And, um, my parents wanted to take, um, Ethan out for like a belated birthday dinner. And so they went and came back and I paused the TV. I actually didn't even pause the TV. It was just running. And I opened the door and we're like, oh hi mom and hi dad. And my mom's kind of, you know, turns walks in and like immediately on the TV screen. It's like, it's not just like, okay, yeah. It's an old lady like naked or something. Right. Cause this is like HBO. It's a like naked and like butt cheeks, like open. It's like starfish. And like, I'm like, yeah. And my remote was all the way on the other side of the couch. I jumped and like turned off the TV. My mom's like, what are you guys watching? And I'm like, so, like mom's a long story. You and Courtney. Yes. Me and Courtney was like, oh my gosh, you turned bright red, you know, and I'm just like, we had to actually like explain the show. Like, look, she's like, yeah, we're not like watching porn. Like, I'm sorry, mom. You know, like it was, it reminded me of like being a teenager again. I was like, ah, just panic. Oh, we take the kids out of the house, give you some time. I'm like, exactly. I'm like, I must be running in her head. Like, man, these guys are how old was this woman? She was on the stage. She's like, she had to be like late sixties. Oh, is that, is that her right there? No, it's not her. Oh, no, she's, I mean, she's pretty good looking for HBO shows. All that. Yeah, I didn't realize that any of it. The rest, the rest of the show wasn't like that. It's just that one part. It's just this one part. That's hilarious. Yeah. Um, and, and the other guy like kind of ends up joining this like newtus colony and all that and it got all, you know, it's just like, this has been on, going for multiple seasons. I see, huh? I didn't even know this was a thing. Ah, it's new, I think. No, it looks like it's on multiple seasons. I thought maybe I, maybe I was reading wrong when you had it up there. So did you guys keep watching the one that I told you guys about? Did you ever watch this? I just watched a few more episodes of the same season. My, my youngest loves that show, dude. We're into it. It's so funny. It's so good. Yeah. It's pretty, it's pretty. We were laughing. I was watching my daughter and my niece and my, my wife. Yeah. I want you guys to, did you guys get to the, the, the speakers yet? The guest speakers? I mean, the ones that are teaching them like sexual harassment and that one. Or was it? No, no, no, there's actually like, yes. Like motivational speakers. Oh no, I didn't get there. Yeah, I haven't got there yet. Yeah. Yeah. I'm waiting for you guys to get to that. Cause that's, cause when they do, what they do, which, which makes another layer to the, the show great is obviously all the actors are in on the, the, the joke on the guy, right? But then they bring in these motivational speakers and they don't tell the actors, what the motivational speakers are going to say or anything like that. So they're staying in character while this motivational speaker is coming in and like just saying like outlandish stuff. And you could see, cause you know, right? You know, that's going on that you were watching the show go and you can see all their faith trying to keep like they're staying character for this. So this guy doesn't figure out what's going on. And so you could see, you know, it seemed hilarious, although embarrassing with my daughter, my niece was the dude. He's like, Oh, I found this in my closet. It looks like a water, like a water container. Then he takes it out. And while they're doing, I'm like, I figured out what it was. Uh-oh. Right away. But then I'm like, if I fast forward it, then I'm going to signal to my daughter and my niece that this is not like what this is. So I'm like hoping they don't recognize what it is. Did they ask you to just keep it? Well, Jessica calls it out. Oh, yeah. Cause they're like, what is that? That's weird. What is that? I don't understand. Well, they described it right after the show. But yeah, it was so good. So gross. I gotta tell you guys about, uh, Viori has this, um, it's called the tech waffle pullover. Tech waffle pullup. Dude, this, it's so nice. It's so like the pattern of it is like kind of waffle now. Yeah. It's like that. What are they? What is that called? Thermal. You know that? Uh-huh. That you know what I'm talking about, right? Yeah. Dude, it's, uh, it's like quilted. Kind of it's nice, dude. It's for me, or there it is right there. I like it. Um, I think I might like it more than the seaside pullover. I love there's a strato version and there's a hoodie. The herdy vision look. Oh, I didn't notice that. That's a hoodie. It's still my favorite hoodie. Look at that, dude. Wow. It's so comfortable. It does look comfy though. Oh, I didn't know they had that. Yeah. I like that color. I like the seaside pullover. I like the seaside line is just, I do too. But that looks lighter though, which is I sometimes I don't want to wear the seaside. Oh, that's warm. The seaside one is warm. Yeah. It's like super, super thick. Yeah. I didn't even know they had that ribbing. I hate to say that. Yeah. I wish they would. I wish they would hit us up when they, when they do new drops like this. I told you guys when the last time when we did a shoot, I was in the store and there were so many things that I ended up picking up because I'm like, I don't even know you guys had this. How do we not get informed when, but a lot of stuff, man, it drops and then it goes. Who is, who's, there's someone doing their commercials now that actor. What's his name? He's working with Fiori now. Uh, they've signed some. Tom Holland. Tom Holland. Yeah. He's a spider man. Yeah. They've got him on there. Yeah. They've signed, they signed some big name actors, some big athletes. They've been, yeah, they've been making moves. I got, I got, I got a consp, it's not even a conspiracy theory. They're actually trying to investigate this. Although the conspiracy theory may be, are they really trying to investigate? Have you heard of all the dead scientists? Yes. Have you heard of this? No, I've heard of missing scientists. Dead. Dead. Many of them were dead. How do they know that? There's missing and dead because they found bodies. Someone shot them or this person drowned. This was connected to what though? This is connected to like anti-grabbing technology. Oh, I could see this. I saw this. There's a number of scientists that have been. I think I said this to Justin actually. Did you? I think I might have said this to you. There's a, I believe you sent me a lot of stuff now. I do. I just overwhelmed it. I suggest this stuff all the time now. Too much. So there's not like, what have we done? So there's a growing number of scientists who have died or gone missing under unexplained circumstances. Yeah, I think I did. So these are, these are scientists that are connected with like, defense research, gravity science. Like there was this one female scientist who actually made a video and she's like, I'm getting death threats. I don't want to kill myself. This is really weird. She was found missing or killed. There's a ton of them, dude. How much weirder can this timeline get, dude? This, listen. Okay. There's Amy Eskridge, June 11th, reportedly researching anti-gravity technology. Frank Maywald, principal researcher and NASA's jet propulsion laboratory. Monica Reza, director of materials processing and NASA's jet propulsion laboratory. Michael David Hicks, research scientist at NASA's jet propulsion laboratory. Worked on the dark project in deep space. One mission. Anthony Chavez, former employee at Los Alamos National Security. Melissa Shirley Cassius, administrative worker at Los Alamos National. Los Alamos, wasn't that Bob Lazar? Wasn't he part of that? There's, there's more. There's like six more. Yeah. And they all worked on this tech. So now they're, they're, they're like, you're gonna probably investigate it. And like say, like, what is going on to all these scientists that we're doing all this research, they're gonna investigate it. Just like the Epsteam file. We're just gonna dump it out. Those are cooled off big time, huh? What? The Epsteam files? I don't know. Yeah, it's gone. Look at that. No, right? No, I mean, look at all the dead scientists. I saw that. I'm pretty sure I sent this to Justin. You might have. Yeah, I think I'm pretty sure. You're like an enemy of the state now. We bring it up. I'm sure it's like, it's like a movie though. Like it's like, did they discover something that note that they don't want anybody knowing about? Hey, you know, it's crazy. Okay. This, this is such a, like, I was talking to, I think it's hype for like a talk to my uncle about this stuff. UFO. And you know what the average person is this, there's so much misinformation. There's this, the, you know, the knee jerk reaction. If I share it with some of this, yeah, but do you know it's true? Yeah. There's just, that's, they, they're just, they're just, they're just, they're just they've won dude by design. They're, yeah, they won already. It's like they already put so much stuff out there. Like I brought up the Epstein stuff and he was just like, yeah, but do you know if any of that's true? And I'm like, what do you mean do it? So you go to government, it's like on a government website, you can pull it up and look at all the stuff. Like, yes, it's true. Like, are you not reading any of it? Or do you know anything? He's like, no, it's like completely because it's closed. Yes. It's crazy how that, like either you are aware of all the conspiracy theories that have become true and are now, that's how I think people keep their certain belief system intact. You know, you have to. Yeah. They're just, it's too, too much for them. It's, it's too contrary to, you know, what they formed in their head of reality. And so they're like, yeah, I've said this before, I think we're in, we're going to get to, because AI is making content that's like, it's almost indistinct, like you can't tell almost pretty soon. It'll be, you definitely can't tell. Yeah. We're going to get to a point where people are going to demand an arbitrator of a real or truth. Like we need a certification where if it has this on it, you know, it's real. And then of course who's going to be, because that person's going to be honest. We're all just start to agree to just like, who cares? Yeah. I mean, just stop the society. I believe what's right in front of me. Societies can't work that way. When you, when everybody didn't, doesn't trust anything, that's like recipe for disaster in large society. True. Yeah. Well, I mean, when, I guess if, if, if a majority of people put their faith in man, then yeah, you're right. And then that's, that's the problem. You know, but I mean, if you see, if you believe in the other side, which you've brought up the, the rise of people seeking out something greater than themselves and in a higher power. And like, I think that that leads to letting go of all this BS men made narrative. So I mean, if you, if you're, if you have an optimistic view, it goes that way. If you have an optimistic view, it goes in the direction of sooner or later, all this becomes white noise and everybody's just like, it doesn't even matter. If it doesn't impact me and my family, it might like, what is all this stuff? Even, even matter to get caught up in it. Dude, the data on how much it improves people's mental health when they stop paying attention, everything is incredible. Yeah. Yeah. Just stop paying attention. It's like funny. But don't stop paying attention to the fraud. Please. We're making like strides with that. Are there, what's happening now? Is there more coming out of California? Yeah, dude, of course. And, and, you know, it's just funny because you get confronted and all these like lawmakers get confronted by it and they're just like, oh, like, don't want to take any kind of responsibility. But it's just like, finally, at least like why, what I don't understand is if you get that kind of impact and you get somebody that's just with a camera, this Nick Shirley kid, and he's just documenting it. And he's just like, literally just a YouTuber. Why isn't there more YouTubers just like him doing the same thing? Like we need more of that. It's scary. Investigative journalism. But nobody else is like, nobody or governments obviously going to like spy on themselves. Bill, Doug, we're trying to pass a bill called the Stop Nick Shirley Act. Yes. Yes. Which is absolutely, that should piss anybody off. Let's create an app. Right or left of the people from revealing our fraud. So we'll pass that. Yeah. Yeah. If you look into this, like you're the problem. Let us steal. Don't stop it. You know, stop putting cameras on me. I want to steal. Oh my God. That's the same. I just came across him for the first time. I didn't know who he was not that long ago. I just, I, he popped up in my feet and I was watching some of the stuff. Smart kid. Like what are people hearing, you know, opposing this? Like, I know, why would you, how would they sell it? Oh, they have to just attack his character. That's like, what else do you have? He's just an independent journalist. Doug, what's the brain this up? How do they sell this act? Why would you want to stop Nick Shirley? What are they saying? Like, how would that? Well, I don't think that's a real name of the bill. I think that's a name that was given to it. Uh, I'm trying to get some. It's called AB 2624. And what's it do? What's it says provide protection through the same tried and tested process California already offers to domestic violence survivors. Oh my God. Healthcare workers. Hold on. Do you see how they sold that? What? First of all, if you're a domestic violence survivor, you're protected so that you don't get targeted again by the person abusing you. But you said they package that we need to give people the same protection. So this is what they're, this is their justification. People working in immigrant services are being followed home, receiving death threats and having their personal information. There's another keyword they threw in immigrant. Oh Lord. Boy, that's slimy. Wow. That is a slimy and it'll sell. I'm sure. Yeah. The theft is theft, man. However you want to spin it, you're spinning it. Yeah, dude. That's wild. That's crazy. All right. I got it. I'll change the direction. Everything popped up in his thing. All right. Just from like the talking about it. Look at that. What? Did you, are you searched on? You said I did search. You are. Yeah. Okay. That's right. So ads follow you. All right. So did you guys know that there's a fit bit for farts? Have you heard of this? A fit bit for farts? Yeah. Yeah. Yeah. There's, there's, uh, so there's a device that can, yeah. There's a device, a sensing device that will. Tell you if they're healthy or not. Yeah. Oh, really? Yeah. It'll take, it'll take your fart and it'll break it down. Tell you if you're healthy. Order one, Doug. Wow. Yeah. Yeah. So we probably should do that. We'll have a, we'll have a little comparison here. You know what's crazy? I gotta read more about this. Can you? I think you put this in clothes. That'd be crazy. So it's a wireless sensor and, uh, smart underwear. Yeah. Look up fit bit for farts. Let's read a little bit about that. Is that what you're doing? Yeah. Smart underwear. Mm hmm. It's, it to track flatulence and allow, and analyze gut health. Hmm. The wearable sensor measures hydrogen. That was this organic material. Hydrogen and flattis. They don't want to use the word fart. Aimed at diagnosing digestive issues and establishing healthy baselines. 32 farts a day are normally. We have, what is that? Like amputee measuring. No, but that's so many tracking tools now. So crazy. Hey, what are we missing now? I mean, I don't even think of that. Have your client wear this. Yeah. I'm going to need you to get that. You were hitting the double. The double. The double. Do not be surprised. Some trainer will 100%. You've been hitting up Taco Bell, man. I know your life. Fourth of July over there. What's happening? Talk about calling your client out from that. You know what I'm saying? Yeah. I know you're. Bulls. I know you're. Bulls. Bro, normal is 32 farts a day. You're at 75. Bubble guts. You're at 75. Your high-duty levels are way too high. I can see it right here. I would. I could also see dudes competing. Like, hey, put your. Oh, put your. That's exactly how I'd use it. Why? Why do it for the health reasons? That's dumb. Yeah. Compare numbers. Yeah. Would you hit your stuff? I mean, I mean, that's why I told Doug to say order one. I mean, that would be it. So does it link to Fitbit? I don't think so. No. So are you sure? Well, let me let me research this a bit more. Wait a minute. Because it says Fitbit for farts. I mean, that's just. Yeah, they just call it for that. You know what though? The government's collecting this data, bro. We should. They're going to use it again. I don't need to know. Yeah. I don't know if you can even buy it. I mean, depending on it's called for farts and notes. No, Joe. Okay. You know, if it gave you some really good insight on gut health and imagine. Okay. Okay. But why do you need something to tell you that like if I'm farting a whole bunch, I don't need something to tell you. I know my stomach's off. Yeah. Hmm. Yeah. But it's doing more than that. It said, right? So it's measuring like the. It's measuring hydrogen, is it? Yeah. Yeah. So it's not just how many times you are that will obviously. So hydrogen in your fart tells you a lot apparently. Is hydrogen the thing that smells? No, I would have a sulfur or something like that. What makes fart smell? But imagine this great search. Sorry. Your search is. Imagine you had this data and then you take a probiotic like seed and then you track it before and after and you see a significant improvement. You did experiment. Yeah. I mean, that would be the only way I can make sense. It is hydrogen sulfide. So it is Doug, which causes the, you know, the rotten egg odor. Yeah. So if your farts have the rotten egg smell. Yeah. Tie levels of hydrogen. Doesn't methane have like a smell like that too? Or is that something actually methane though? Methane might be odorless actually. Yeah, you might be right. And it just kills you. It kills you. But again, again, like I don't need a device. Like if I'm, if I'm laying, if I'm hitting them off and it's like, yeah, but you have something that you have like a measurable tool. This is a, to me, another example of like it's okay. So it's, it is a little ridiculous. But I mean, it would be cool to have test something like a probiotic and see how much that's improving or not. Do you actually point for a Dutch oven? Hey babe, hey babe, I need to beef up my fart. But hey, do you know how long you were able to stay under the covers? All right, good for you. My hydrogen rating was a seven, dude. You did it. Healthy. You know, speaking of seed, that's the, I was just thinking about this. That's the one. You're going to love that ad. And listen, you're going to love that ad. Well, it's for, I mean, gut health among other things. It's going in a good place. Among other things, it's great for gut health, right? It's the most, by far, it's the one supplement like I hate missing. If I'm, if I'm consistent with it, my gut health is significantly better. That's the thing. Significantly. Yeah. Like every night, every night I take it like, you're, it's one time a day, right? It's not twice. At night. Yeah. It's such a difference if you're consistent with it. I've done it like sporadically, but then when I go and like, stance of like a couple of weeks and I'm just dialed, bro, it makes such a big difference in my gut health. Does it go in your, in your little supplement baggie or do you keep it somewhere next to your nice? No, I keep it upstairs because I take it before bed. Cause right before bed. Yeah. I take two capsules right before bed. It's part of my little sleep, you know, supplement stack or whatever. Yeah. And I'm like, so consistent with it. And I notice if I stop taking it for a week or two, I can definitely tell. Makes a big difference. Yeah. I mean, it's when you think of the companies that we've worked with, then we get feedback from people. It's one of the ones that you get. I get, we get a lot of feedback. The best, the best. Yeah. Cause it's the top of the line. Yeah. I was having a conversation with my daughter, which it's so great. Like, you know, when you have, you have your kids, you start to learn what, what kind of communication they respond well to. Okay. So like some kids, I'll just, you know, throw things out there. Right. Some kids you have to be more gentle, empathetic and other kids. You can kind of talk to them in a way that drives them or whatever. And just because I've managed teams, lots of sales teams and gyms, I really know how to communicate in that style. Like you can do it. You're a killer. You're strong. Nothing will stop you. Like that type of talk. Ra-ra. You know, right. And my daughter responds so well to it. It's such a blessing. Yeah. Like when she's struggling with anything. Yeah, that's cool. Like, you know, there's the initial like, oh, I'm sorry. Honey, that really finally one of the kids aligned with your style. I know. Well, we'll see about the little ones. We'll see how they align. But you know, it's like, you know, I go in, oh man, that really sucks. Whatever. Yeah. And then I know I can go in an hour or two later and just have one of those kind of conversations and it just, she's like a machine. She's a little fired up. Oh yeah, dude. She like, just like, she's like, it's like, you could tell it. It, it's like something clicks. And so it's just, you know, I have those conversations, but I feel so proud as a dad because I can hit. I still gotta figure out what my, my sons is. I'm not sure what his is. Like, what will make him want to do something like he's, it's gotta be on his terms. I tell you the other day too, he, I'm in the, I'm in the living room talking to my aunt and uncle and this is just a few days ago. And we're in there talking and all of a sudden I hear a ping pong table going back and forth and I'm like, it's only us and Katrina and Max in the house. I'm like, who's Katrina? Hit the peak around the corner. There's Max playing ping pong with Katrina. And I go, I go afterwards. I said, Hey, what? She goes, he just came up to me and said, mom, I want to hit. I want to try and look for the secret. How'd you convince him? Yes. My son, you know, I asked him a million times. His idea. Yeah, exactly. As soon as it's his idea, he's about it and wants to do it. And you've tried all kinds of different. Oh, I have to trust me. I've tried. You can't beat me. Yeah, I've tried the competitive. I've tried the treasure hunt. I've tried all kinds of different strategies to get him to do things that I want him to do. And if he does not want to do it, there is no, there's no getting him to do it. And then all of a sudden he'll come around and on his terms, decide he wants to. And then I even know too that I can't like keep pushing it. Courage. You like, Hey, let's do it again. Or like, exactly. I just got to leave it alone. Like, okay. You know, when he's done, he's done. And it's just hope it comes around again. So wild. It's so funny. Yeah. I mean, every time it happens, though, Katrina is like, Oh my God, is this kid yours? You know what I'm saying? She's like, this is, that's your ass. It's totally. I tell you guys, sometimes my, my son, my five year old will grab like one of our phones and he'll take selfies and pictures. Right. So you'll open your phone randomly, go through your pictures. That's the best. You're like, what is going on? Bro, he takes, he took like five pictures himself flexing on Jessica's. Like a picture of him. And then he's going like this. Yeah. He's going like this. He's doing all this. And she's like, do you like, you gotta save that. He's going to love that. Dude, I'm like, this kid's. I have, I have an album dedicated to like all those. He's, he does a little videos or movies. So he does that have a record. And so he'll get it and he'll record like a, he'll set up his toys, like a scene. And this is, and he'll do like the characters and he's filming it. Like he's a producer. You know what I'm saying? And then he wants to say after he's done, then he wants to sit down and watch it. Daddy, can we want to watch this? They're like, yeah, let's watch it. It's so good. Dude, that's like, yeah, ever would really gotten to stop motion and with his friends. Oh yeah. So they hang out and they're like setting all this stuff up and then they're outside like blowing things up and it was like, ah, this is the best. Did you, there was a period I remember this was years ago when we first kind of started buying pump, they started to get on a little YouTube kick and stuff like that. Did they stick with it or did they? No, no, I probably was a bit of an influence with that. Oh, really? Yeah. I didn't really, I didn't really try and like usher that energy in that direction because it was just like, you don't want them in that space. You know, like if you have really good videos and ideas and things, I was like, I was encouraging them to do it, but not to post it. Yeah. Like, like we saved it and we like banked it and then the momentum kind of like dissipated towards it. But ever like it's interesting because he really likes to entertain and he likes to be he likes podcasts and he likes to have deep conversations and all that kind of stuff. So he started to kind of record some with his friends. Oh, no way. Yeah. And he's just kind of saving them and banking them. And I'm like, I've listened to a couple and it's like, it's great. And he interviewed me one time. Yeah. That was for like a school project, right? Yeah, for a school project. And he asked me all these really cool questions. Like, so it was really fun. I don't know. I think there's something that might be there down the road, but like I was just like, just keep, just keep at it, but we're not like posting anything. Who's who's he most likely to replace out of the three of us? Me. For sure. Me. Yeah. He's funny. He's funnier than me. Oh, really? Smarter than me. Oh, that's look out. Look out. Dude, he's I mean, he's like beyond 4.0. He's like, he actually is doing a like high school level math next year. He's going to be in eighth grade. And yeah, it's like he's got like the whole engineering brain, but like he still has kind of my personality. So it's weird. It's what's so funny because you I remember when he was younger, you were worried about that, like he was going to be that one. He's like, oh, he's so much like me. I'm like, he's going to struggle. You know, he's been even studies. You know what it was? He was like Courtney. It was he was not stimulating. He's probably bored. He's probably hella bored in class. Yeah. When you're really smart. Yeah. Sit there. You're like, oh, yeah, this sucks. Probably. Yeah. He did. He's yeah. I'm not worried about him at all. He's really what a dream. I imagine our kids like ended up taking over. I love that. What a dream. I love that. It'd be classic. That would be so awesome. Yeah. Oh, it would be funny. It would be it would be hilarious, but it'd be awesome. I mean, obviously I have one. So it'd be my son, your daughter, probably. Yeah. And then probably Everett. Yeah. I think ever would be the one. Ethan doesn't really show as much interest in that, although he does like the whole, you know, being social and, and, you know, like hanging out and chatting, but I don't know. Araleas says he wants to work at Mind Pump. So he says it all the time. Yeah. But he's five. So five. I was always want to do what dad does. Yeah. So we'll see. Do I tell you guys that, that, uh, you know, we don't spank. We don't spank. Yeah. Yeah. But Jessica tried it the other day. Oh, she did. She did because I told you guys my game in the world, huh? Because my three year old, how'd that go? Just is just what we talked about this. I told you, she reminds me so much of my goddaughter and my buddies. It's like, dude, we have to. And she told me, she's like the thread of the wooden spoon and never use it, but it's there. Well, she texted me. She's like, you know, I did it. She's like, I wasn't mad. I made sure to show. I wasn't angry. I made it very, you know, calculated and I told her, I said, look, I said, and I'll tell you what my daughter said, my three year old said, but I said, you know, I grew up in a spanking household. Okay. And I had a younger siblings and my sister and my brother, especially my brother was just a terror and spanking works until it's not novel anymore. This is just true. At some point kids will give, don't care. They don't care anymore. And it's just not a novel thing. The reason why I worked on my three year old in my opinion is because it's never happened before. So kind of snapped her out of it. You think it's, I don't think it's a novel thing as much as an age thing. I think you get to a certain age when it doesn't hurt anymore. Then it's like, you're cut. It doesn't, I remember getting spanked and being able to turn around and just look at my mom. Yeah. Like that's what it doesn't work. Up to that point, it fucking worked. And it was, it was no longer novel after a year, five of it between spanking and like you're trying to like really instill, you know what I mean? Uh, and so anyway, I just don't think it'll work if she, if she keeps, and I think she's going to do it. I think the way Jordan Peterson explains it is, is how I've always kind of believe it's a, it's a pattern interrupt. Yeah. Right. And so if there, if you have a, a daughter or a child that is just, you know, fixated on mine or this or what, and you, it's hard to interrupt that and you can't interrupt it with anything else, like it interrupts that. And, and that's really what it's more about. She told Jessica. Well now knowing it's a threat. She told Jessica afterwards. It's real mom. She goes, mama, I don't want to get spanked again. So Jessica was like, Oh no, she's like, why? She's like, I don't want to ruin my clothes. So she thought she was like, hurt my feeling. You know what I mean? I don't want to ruin my clothes. Yeah. She walks away. Well, you'll have to keep us posted on how, how it unfolds. Because I know, I do know that, uh, that I've seen the difference, right? And I really do think it's, it's kid dependent, right? I mean, I'm the guy who said I'm pro-spinging. I never spanked my kid. So it just doesn't, he doesn't call for it. Like I don't have, like, but I, could totally understand if he was like that, or like I had to, I see my God son. I see my God daughter, uh, you know, I hear you talking and I'm like, yeah, I could see where that could happen where it's just like, they're just super disobedient and not listening that you, you shake them up a bit like that. Where, and I think that they're like, you don't have to do it very, like, that's the thing. It might be just that one time. You never know. You know what I mean? Like it's, I think it's just knowing that it exists as like, you get to a certain tipping point, like of intensity. It's like a super defiance, you know, it's like, and you say this and then like, Oh yeah, I remember. I actually think the threat of physical, uh, like that physical kind of threat. I think it becomes more important, uh, in particular for, uh, teenage boys and their dads, that's a truth. I think a teenage boy, if he's really, you know, I've heard stories. I've never, you know, I've heard stories of, uh, I've had friends with teenage kids that were their sons are just like, dude, what are you doing? Bro, you disrespect your mom like that, or you're, you're using your physicality to impose yourself. And I could see how dad is going to have to be like, I'm the big dog in the house. Let me show you. Yeah. Let me grab you. Let me hold you down and show you. So I could see that, that value right there. But that's because you're dealing with a teenage boy, teenage boy. I wonder if that's more, I yeah, but I wonder if that's more or less likely to happen to the dad that, that didn't set that, that set that groundwork earlier. But then it's like the elephant, right? That gets chained, uh, and you put a stake in, you know, I don't you mean, you know what I mean? Like it's, it's, if I was to wait till they're a teenager to now like have a physical, like then it would be like ugly. That's right. That's what I'm saying. I'm not the dad who laid that foundation early. Like you don't test it. Yeah. No, I think, I think you definitely, dad has to sometimes show that he's, he's going to get louder show that he's strong. Uh, so not come out of nowhere. Yeah. I'm thinking of an extreme example. I mean, I'm not really arguing. Like I had a see there, but I had a friend of mine told me that he's like, you know, you know, he's a, he's a, he's a very consistent father, loving dad, but also very consistent. And he's like, I never had to spank my kids. Um, we were very consistent. He goes, I've had to raise my voice a few times. They know that I'm in charge. He goes, but my teenage son, he came home from a party and he was so, uh, disrespectful to my wife. And I don't remember what he said. He called her something like really bad. And he goes, and I grabbed him and I pushed him up against the wall. Yeah. I said, you never talk to my wife that way. And he goes in it. It definitely makes a big imprint. Yeah. Right there. Yeah. Yeah. What I remember is Scott Dowling shared a really good story about, uh, that. What did he do? I don't remember. Remember that's what, and then he made, he made, uh, his son. I don't know if it was him or he, he coached somebody up on this. I can't remember if it was him or he coached somebody. Or he told the kid to take his mom to lunch. Yeah. That he needed to repair their relationship. I love that. Yeah. So did I. I like that's like, yeah. She'll come up big time like that. And it wasn't like a grounding spanking. It was a, this is what you will go do. Yeah. You know what I'm saying? Like you. Damage now you have to go repair it. Yeah. Yeah. That was, I thought that was really cool. Yeah. You know, and put it on him to do that. And I think just that after a situation like that with his, his mother. And I'm, as I can imagine too, you're, as this kid, you're, that's a, you just got in a big argument or fight with your mom to have to take her out to dinner later on. That, you know, that night or the next day is just like awkward. Oh. You know, but like that, but so, so much, uh, maturity is required in order to do that. And so, you see the value. And my house, it was my mom was the spanker. My dad rarely ever did anything like that, but he was very intimidating. He'd get loud and he'd like to put it, you know, he'd hit the table or something like that to cause, uh, you know, show us his, his, he's upset. But one time, one time I was a teenage boy and I called my mom stupid and I didn't know he was around the corner and that's when he grabbed me and he put, he held me down, put me down on the ground and held me there and I could feel his strength. And I remember being like, Oh, I better not do that. Whoa. I think I was like 14 years old feeling my britches, you know, like I made an error. Yeah. Yeah. Yeah. Yeah. That's why I mean, again, there's, there's times that I mean, it's such a controversial topic, right? Totally. Yeah. Because people feel so strongly about one way or the other. But I mean, I think it's really child dependent. It really is. You know, the, you know, the data shows on that, the, uh, kids who are raised in a loving house with no discipline don't do very well in a house with discipline with no love do the worst. Yeah. And a house with both discipline, discipline would be like structure, you know, structure, discipline boundaries and love do the best. So discipline structure love the best. If it's just love, they don't do too good. Yeah. If it's just discipline, this is when you raise psychopaths and really back to authoritarian, tyrant, tyrannical environment. Zebaotics makes a pre alcohol drink. It's actually a genetically modified probiotics. So these are bacteria that have been modified to break down acetaldehyde. What's that? Well, that's one of the negative byproducts of alcohol consumption. When you drink alcohol, some acetaldehyde gets released in the gut, rick and havoc in your entire body. It makes you feel like garbage. Well, Zebaotics, probiotic has been genetically modified to break that down. In other words, you can't find this bacteria anywhere, but Zebaotics, it's a pre alcohol drink. Have a Zebaotics. Enjoy yourself with your friends. Feel much better. Go to Zebiotics.com. That's ZB IOT ICS.com forward slash mine pump to six. Use the code mine pump to six get 15% off. Back to the show. How much time and effort should be put into stretching before and after a workout? What warmups and cool downs do you recommend? This is a really, really good question. And it's actually quite nuanced. So first off, priming is what you want to do before your workout. And what priming is attempting to do is to get you to move better with the exercises you're about to perform. So a good example is if I am about to bench press, but I find that my shoulders roll forward. Okay. So it's hard for me to keep my shoulders pinned down and back, which would be the correct technique for bench press. And I just find that my shoulders want to roll forward. I want to kind of cave them, especially towards the end of my set. Then what I'm going to do is priming movements that help me activate and connect to the muscles that pull my shoulder blades down and back. Another good example is if I squat, my knee wants to travel in and it's hard for me to keep them, you know, really aligned with my feet, then I'm going to do some correctional exercise or priming to activate the muscles that stabilize that position so that when I squat, I'm in a better position. So that's the idea. Now, the reason why this is so nuanced is the more advanced you are, um, and the better you are with the workouts, the less of this you require. Somebody who's really advanced can do a set of the exercise they're about to do with lighter weight and do perfect priming. They can get in the groove pretty quickly. Very quickly. Like they know what to feel. They know what to activate. They know, like I know my first set of bench press, uh, cause I have, you know, one part of my body where I don't have terrible mobility is my shoulders. I can actually have pretty good shoulder mobility. So when I bench press, uh, I could do a couple warmup sets or maybe one. And I know I'm really focusing on that downward, uh, you know, a retraction of the scapula. I'm really focused and I can do that with lightweight and boom, that's my priming session. I don't need to do anything else. Yeah. I would, I would agree. Except for I, I still prime. So like it, even though I can get into a bench press, no, the technique of that, I still benefit when I do W's before I just, I feel it every time. It's so different. Um, and I feel so much safer and more confident to get after the weight. I mean, what about back exercises? You find yourself having like rows, you don't have to roam up. No, no, I can get right into it. If I go do a row, a lap, pull down, a seated row, I don't got a set of warmup. Yeah. Anything pushing. So if I do shoulder press, I do bench press. If I squat, um, I've got a prime before I don't have to. I could go in and just do it, but I can feel a huge difference. In fact, uh, you know, the other day I squatted and I didn't prime. And I must have had to do three warmup sets before I felt like I could really, it's just like, I could have just spent that same time priming. I could have, cause my thought process is like, I want to get into it. I'll just take my time light and I'll warm up a set or so. I actually found myself having to do three sets with rest periods in between just to get, I'm like, I could have sat down and primed for five minutes and actually got right into it. That's a good point too. Like you got to know yourself like for me, uh, pushing, pulling, even deadlifting, deadlifting, I'll warm up with the deadlift. If I'm squatting, I'm priming. Oh yeah. Like I got a prime before I squat. And so everybody's a little bit different. Yeah. I mean, this is, yeah. Well, I was going to say too, there's different versions. I'll, I'll apply. So like if, if I'm like more in a power phase, like for instance, or I'm doing something like explosive, very explosive with acceleration, I'm going to do a lot more dynamic warmup. It's going to take a really long time to, I'm going to, a lot like 15 minutes sometimes, you know, my warmup for that versus like, you know, if I'm just getting into a regular workout, like I'll, I'll do just basic priming movements, like some mobility, uh, not too long. Uh, but then too, if I'm trying to like really, you know, get some intensity, I'm going to, I'm going to do some isometrics and like hold these positions, like radiate and, you know, really try to, to recruit, then go to the bar. And I feel a major difference. I mean, shameless plug on our program here, maps prime, but this is one of the primal figured out for you. This is why it's still to this day. I, one of the programs I'm most proud of that we created cause this is so nuanced and individualized. Like, and I, and I'm such a strong believer in, in stretching with purpose. Uh, the way we were taught in school, uh, as kids to stretch and real basic fun actually can cause injury. Yeah. It's such a waste of time to do these silly, silly, you know, moves that we all, you know, we all did before we started starting to, you know, started our workout with that. Yeah. It just, it just took a bunch of bullshit. It really was. And it's like, it really depends on the person, depends on the movement you're doing, it depends on what you're, and this is what prime is about it is it's about helping somebody do this themselves, take a test at home and individualize what is ideally the stuff you should be doing. A good priming session will make you stronger. Oh yeah. You'll actually lift more weight. I feel like it's like a 10% increase. Yep. Yeah. Um, we didn't address the cooldowns, but the cooldowns is something they like to do just to reinforce certain positions I felt unstable. Yeah. Which I spent some time actual static stretching. I tend, in foam rolling, I tend to actually bring more to the cool. That's when you would do that. That's it. That's the, I think of cooldowns of static stretching. Parasite. Yeah. Yeah. Holding, holding poses and relaxing and trying to calm, calm down where it's the opposite when we're getting ready. We're, we're trying to do something that's a little more like an active stretch. So. Next question is from Paul Godfrey, 83. What would you suggest for females program wise after giving birth? Once they are cleared to work out again, what would that year look like? I've heard you say starter, but what would be the programs after that? Honestly, most women, uh, now there's going to be some, some differences depending on your current fitness level or fitness level before pregnancy. Yeah. Right before pregnancy. How easy the, the pregnancy was or how hard it was, the delivery. Was it a C-section or not? So there's a lot of variables here. But for most women, uh, starter run once or twice is ideal. Uh, the second time around, you just add load. Now some women are going to be like, that's too little, but you're going to make great progress with it. Um, otherwise it looks like starter and then maps on a ball. Like, and you start in pre phase and you three, four weeks of pre phase, then you move into the rest of the program. But the reason why I said starter twice through is because often time, yeah, three months later, four months later, you're still not getting a great sleep. You're still dealing with some muscle connection issues. Um, and so for many women, starter run twice in a row would be the way to go. Do you guys, you guys remember what I did with Katrina? Yeah, I think you did, you did, I know you did starter first. And then you know what I did after that? What was it? I did anabolic in reverse. Yeah. You did the higher reps. Yeah. And so the, the, the, the logic behind that of why I did that, see pre phase would do something like that. So the idea was I, she had, she felt great after a starter and she was ready to really get after it. And I was like, you know, you're doing great. Why don't we get an anabolic? I want to start you in phase three. The reason why I want to start in phase three was because the higher reps and keep her at a lower weight. So she's not, she put her at a lower risk. Yeah. Right. And, and that way another two more months before she, now she's five months. Heading into the six month post pregnancy, uh, and, and really feeling good. And it had been training weights for almost six months now. Now we're finally like loading the bar and getting after it. Now granted, remember she went into pregnancy in really good shape and strong, training the whole way through. And so that's the recommendation to your point. You know, I could see a client running cycling starter for almost a year, yeah, depending on how post pregnant and depending on how fit they went into pregnancy. So it really is dependent on the feedback from my client. You can't really go wrong. Just continue because you could cycle starter and I guarantee the first two times you do it, you'll be progressing weight. Yep. So it's how you're going to plateau and not really, so you can, you'll be getting stronger. Yeah. Yeah. You could run starter two or three times and keep just progressing that if you're feeling good and you want to, and you're more concerned about, you know, I don't want to push it too fast. That's the recommendation. If you're the other person who's like, I'm ready to go early, which was, was Katrina Katrina was ready to go right back into aesthetic, like after four weeks, you know, and I'm like, whoa, like we're going to run starter. And I made her go through starter all the way. And then I also made her go reverse on anabolic and then she was great. So it really depends on the person. Next question is from Janie. What is the best way to bulletproof your knees? I had ACL surgery two years ago and they still aren't the same. I squat and deadlift heavy. So besides those exercises, what would help with knee pain? This has less to do with hips and ankles. So this has less to do with your knees. Your knees are fully healed. Uh, has more to do with your ankle strength and mobility and your hip strength and mobility. So when you look at the joints, so the knee basically flexes and extends. It really doesn't rotate. It doesn't bend laterally. Uh, doesn't hyper extend it flexes and extends the ankle has rotation and it, it bends laterally. It flexes and extends the foot itself has got some movement. The hips are also very mobile. So the knee, whatever the hips and ankles can't do the ligaments of the knee, try to keep everything in place. So usually this looks like is lateral strength in the hips, uh, external, internal rotation of the hips and then ankle strength and mobility and foot strength and if you work on those, the knees are going to feel amazing. Yeah. But this is a neat, this is not a neat one. Also too, like, you know, lateral work and, and definitely lateral and, um, different, different planes of motion to address for strengthening as opposed to just these kind of fixed positions. Um, obviously you want to build up overall strength and foundation, but just to reinforce that. So it's tracking well. So the thing is we want the knees to be balanced. So everything is tracking well. So it can hinge properly. Yeah. You know, uh, map symmetry would be just a kind of nice, uh, program for this person. Sure. And that should help a cycle of that make you feel a lot better. Next question is from Matt fit realtor. How can I become one of your personal trainers? Yeah. Well, I'll tell you, we'll start talking about what it takes to process. There's a process that now, uh, experience is great. Education is great, but we're looking for character. Um, and we're not necessarily looking at higher trainers, looking to make trainers, uh, working here. Um, this is a big deal for us because, uh, we were trainers for years and we didn't start offering coaching and personal training, uh, up until less than two years ago. So consider mind pumps been on air for 11 years. We've been at the top in terms of fitness podcasts for almost that entire time. Personal training and coaching was always a business we can go into, but we waited, waited, waited, waited, because it's like, look, if we're going to do this, we have to offer the best because these people represent these trainers represent us and we were trainers. And so we have it. So now we have the time and energy. We have people on staff. We have a great fitness manager that trains and develops our trainers. And I'll tell you what, the training that these trainers go through, I'm so jealous. Like the stuff that I see them get to learn and what they get to do and train, um, just on the job. It's like an incubator here, but to work here, uh, typically what it looks like as you apply, you get an interview and then you get to intern and the intern process is your trial. And then we see, uh, if it's a good fit, um, to work here. Yeah. Mine pump jobs.com and you'll end up, uh, most likely interviewing with Kyle and Katrina. And then if you make it past that, then you get your, your intern internship here. I'll tell you this, uh, if you apply and you don't have our course, not saying we won't hire you, uh, but, uh, that's a kind of a knock. Like if you're like, I want to work here so bad, I'll do anything, but you haven't been to the course, but you haven't gone through our course that we've, that's a, it's a nationally recognized course. Um, that also teaches our training philosophy. Our philosophy. If you haven't done all out there, if you haven't done that, that's like a, it's a knock. What does it mean? We won't hire you, but it's definitely a knock. If we look you up and we're like, Oh, they don't have our course. So yeah, maybe start with that. That's right. Look, if you like the show, come find us on Instagram. It's mine 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 super bundle at mine pump media.com. The RGB super bundle includes maps, anabolic, mass 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 mine pump media.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing mine pump to your friends and family. We thank you for your support. And until next time, this is mine pump.