5 Ways to Fix Obesity That Actually Stick Long Term | Mind Pump 2918

For the average American, obesity is a challenge. It's a real issue. But here's the deal. It doesn't have to be hard to fix. In fact, we're going to give you five easy ways that for most of you will actually fix challenges with obesity. Trust them. They work. Follow them and they're easy. Let's get to it. >> Do you think it's the uh lack of motivation or uh overcorrection as the biggest mistake of why? >> Oh boy. Um, I think when people attempt to, let's quote unquote, fix this problem, they do, they overdo all of it. >> Yeah, that's got to be the most common. So, the overcorrection. >> Yeah. They just overdo all of it and there's no I mean, we've I mean, how many times have I >> Everybody knows it's important, but it's like Yeah, the the approach is usually way off >> and it's more simple than people realize. I think people try to rush the process. >> Yeah. Um, and the data, I mean, I've quoted this data so many times, but the the there's small odds that you'll succeed at losing substantial body weight. There's even smaller odds of within that group of people actually do lose 5 to 10% of the body weight. There's even smaller odds that they'll maintain it. >> So, the real challenge is the maintenance is the sustainability. That's the real problem. The problem is isn't losing weight, although that's a challenge. >> Just keeping it off. >> It's keeping it off. Um, and so that's what we need to consider. You think that's a greater number than even the amount of people that don't even attempt? >> Yes, >> I would think so. >> The average Yes. The average person has attempted to lose weight uh once or twice. >> Um so it's actually quite common for I mean you talk to the average person. You ever tried a diet? You ever try to lose weight? Right. >> Yes. >> So it's really um they overdo it or have the wrong approach or the wrong idea >> um and which results in something that's totally unsustainable. either they don't accomplish anything, you know, substantial or they do and then they don't maintain it. >> I guess that's true because even the people that I think that I can think of that have said things like, "Oh, I don't care. I just I'd rather enjoy my life and they've at one point attempted and that's what led them to that >> and they came to a different conclusion to make it. >> So that's probably so >> because it's rough to continue to attempt attempt attempt after, you know, three, four, five failures. Uh it's like I think I'm cool. I'm think I'm not going to try this anymore because it really >> I mean I get that frustration. I mean we've talked about this uh on the show many times when you know when people cut really hard overdo it. They get the initial say 20 pounds off but you got 100 to go >> and you drop 20 and then you're already feel like you're starving your body working out every day. You start to go like give me the 20 pounds back on >> without all that other stuff miserable. Yeah. I'll just I'll just deal and so I get that. Or another scenario, Adam, maybe all you needed to lose was 20 pounds and you do it, but the way you did it >> is unsustainable >> and so, you know, less than a year later, which is the data shows that the most people, 90% >> gain it back definitely within three years, you know, which makes it real tough. So, okay. So, I'm going to super simplify and overgeneralize, okay, so everybody bear with me. >> Um, this is a a a gross oversimplification >> of the problem, okay? That's far more complex than what I'm about to say, but overall, generally speaking, uh we don't move and we overeat. Okay, now I know it's way more complex than that. U but what I said is also true. We're just not moving a lot and we do tend to overeat. And so we got to look at that and look deeper at ways of sustainably kind of changing that trajectory um as individuals. So let's start with the movement part which is uh you know modern life has been really well organized in a way to eliminate movement. This is like a this is something that we've done a really good job um at innovating right so movement used to be >> a default. It used to be that if you wanted to wash clothes you scrub them. Uh that if you wanted if you worked outside of the home your work involved lots of movement. It used to be that if you wanted to get somewhere, >> um, >> you got to take the stairs >> and you walked. You walked. And so you were just, the default used to be lots of movement. Now, when that's excessive, uh, it's hard. It's hard on the body. It's stressful. Um, and we learned how to become more efficient with our productivity and less active. Now, you just don't move. That's the default. The crazy part though about the time the time that you're talking about right because it was just just 100 years ago uh what you and even more recent in some of those cases but what we also didn't have simultaneously was we didn't have all this highly processed foods either. So the combination of the two is like was the perfect storm for what we see now >> 100%. And so you know just for movement part uh your there's two ways to approach this. One is to try to inject uh scheduled exercise and workouts. The other is to figure out a way to move in your in your normal daily life. And uh we found as coaches the more effective um way to do this in terms of consistency is finding how to or seeking how to inject movement into your daily life. It's way more sustainable than scheduling workouts every single day. That's a that's a far less sustainable approach. And so what I'm about to recommend sounds silly, but it works. It works. It works. It works. And it took me a long time to move to this direction with my clients. And when I did, the success rate went through the roof. And it literally looks like this. Find ways to move more or to walk more throughout your day. So it could literally be, and I had a client that I did this with, and it was crazy how we we tracked her steps. Uh back then we had a um was called a body bug. Now there's lots of step trackers. But one simple thing I did with her was I said, she lived in a two-story house. And I said, "The only bathroom you can use is the one upstairs in your bedroom." >> Yeah. >> And she tracked her steps and it equated to like a thousand more steps a day or or so. >> It's pretty eye opening tracking that >> just from stuff like that. Um parking far away from the store, taking the stairs instead of the elevator. You would be surprised at how much of a difference like silly little things like that will do for your >> Well, you're also you're also alluding to another hack that I think pairs so well with walking because it's like we could you could say that general statement of like you know we need to move more just walk more >> but you're also pairing it with habits that you already have like going to the restroom or at work always using the stairs or every time you go to the grocery store you park further away. Like one of the ways to really to figure this out to where it sticks and it becomes a habit instead of just saying like, "Oh, I'm going to just start walking every day at this time random time throughout the day, it's like pairing it with things, and we've talked about this before, 10 minutes postmeal." It's like you're going to eat those meals. >> Can you all lot 10 minutes to go for a walk afterwards? Those 10 minutes done three times ends up being 30 minutes. That over time ends up adding up to be a lot. Um, I have found that to be the way to get clients to be very consistent and successful with this is finding other things that they can pair it with because it is so easy because you don't have to change your clothes or put on the running shoes or you're not going to break a sweat. Like it's like can you just all lot that time and you know some people it's only 10 minutes other people can put 30 minutes to an hour in one block but finding what's reasonable and that you can do forever right that forever I'm the person who you know right before bed I just like to go for a nice you know 30 minute walk with my my wife you know and that's what we do and it's a great time for us to decompress and talk about our day and we connect and it's like I've found other benefits besides just the moving part and so now this becomes this ritual. Yeah, the goal as a coach is really to find out ways how to make that automatic. So, it's like that's incorporated in your everyday lifestyle. You don't feel the the massive shift and difference uh when you're approaching this to to increase steps. It's like, you know, finding ways to enjoy movement or like things that they like to do and then like just incorporating it. So, it's a different shift and and it just helps to keep it sustainable. >> And by the way, there's so much carryover to what we're saying. So, when you inject more movement into your daily life, mood lifts and productivity improves. When I would do this with my my desk job workers, which was most of my clients, uh, and when they started doing stuff like this, like, man, I'm more productive at work. I'm more creative. Like, I have more energy. Um, and that's just how the human body works. When you move it more, it produces more energy. So, it sounds simple. It sounds silly. Uh, but you could try this yourself. You could track your steps for a week and not change anything. Then track it for a week where you do what we said, these small little things. You would be shocked >> uh how many more steps you take a day when you do these silly little things. >> Taking that one degree as opposed to 10 degrees up. It makes it's such a difference. >> That's right. Now, next is really going to what you said, Adam, which is which is related to heavily processed foods. What you want to try to do with your diet, the biggest thing you could do, one of the biggest steps you can make that's also relatively simple to all the other steps you can make with food, but also has a huge return on investment is try to avoid eating foods that are designed more like drugs. And and I said that specifically for shock value, but it's actually quite true. heavily processed foods are are engineered to have really powerful drug-like effects on your uh satiety and and essentially not producing satiety and producing stronger cravings. And this is where all the money goes into heavily processed foods. So, when you buy foods that are boxed uh or in wrappers, foods with lots and lots of different ingredients, the reason why they're made the way they are is to produce something called hyper palletability, which is a drug-like effect, uh because real whole natural foods don't do that to you, not nearly uh to that extent. And so, avoiding these foods naturally brings your caloric intake down every single time. And the data shows us the data some of the best studies done on nutrition and because nutrition studies are difficult. Many of them are observational but there's really good studies on heavily processed foods where they put them in rooms and then they observe people eating and then they switch the groups and one side is heavily processed foods, the other side's whole natural foods. They control the macros so it's very similar macros. >> The people in the uh processed food rooms eat 600 more calories. That's a lot. >> That's like an hour and a half of cardio, everybody. >> Yeah. So just if you if you want to try to solve obesity for yourself, stay away from the foods that are designed by really smart people that make you overeat. Just stay away from them. >> The the convenience and the palatability of it is just that it's like a double double killer. And what you know going back to the first tip which is walking more that I had found has has worked really well for me worked well with clients is a and I don't know what uh you probably remember or know the study that supports like how many times that we eat just out of boredom right and a lot of times uh you it'll be just because you've been sitting still or sedentary for a period of time that all a sudden the craving kicks in and and then the convenience of that thing that you just grab and rip open the bag like that that sneaks up and then it's so difficult for you not to do that. A cool way to uh create a barrier is to go, you know what, like I if I'm really hungry, I'll eat, but I'm going to take a walk first and go take a 10-minute walk. So, I would do this. I did this a lot when I was competing. And I like really had to be really really strict and I'm in a deficit all the time. So, cravings and those feelings would happen a lot. And there'd be many times where I'm like, am I wrestling uh cravings right now or am I wrestling my body saying, you need this stuff right now? You know what? I'm going to go for a walk. Let me walk while I'm walking. You know, I'm like, if I'm still hungry at that, I'll come back, I'll make myself a meal. I'd say nine times out of 10, it was just cravings, it was boredom, it was habits, and then going for the walk, all of a sudden it would pass and then it wouldn't be as big of a deal anymore. Other times, I was hungry. And during that walk, I said, "Well, instead of having that wrap or food or this, I'll come back. I'll have one of my meals or I'll do something else." And so, I think creating that barrier uh between you and making that decision, great way to pair it with the first tip is go for a walk. make that 10-minute walk and say, "Hey, if I'm done with my 10-minute walk, if I'm still hungry, I'll make myself a meal." Many times it was because I was just bored and >> No, totally. And, you know, there's this there's this myth that um our if we just had that our if we just follow our appetites, we would always overeat, but this is actually not true. are your systems, your body's systems of satiety um and you know desire for food uh actually are really pair well with whole natural foods. And so if you just stick to whole natural foods, you act your body actually your hunger signals actually uh move you in a in a healthier uh direction. Now, there are cases where this can be off. Uh, but for for most people, in my as a trainer, there were so many clients that I had that this is all I had them do >> cuz even tracking protein for them was too much. I don't want to do that. So, all I had them do was stick to whole natural foods. And it was remarkable uh how the percentage of them that fell within just through this process of doing that fell within a a a kind of ideal body weight was wild. >> Yeah. I think I mean all those things 100% and what we you know suggest in terms of ways to kind of prep ahead of time and have that available and accessible. Uh one thing though like just a mentality shift and something I was always trying to communicate with clients is to create more space for those meals and like make sure you're really like acknowledging like this is my time to kind of slow down. The speed of everything is really where a lot of people get into to trouble with that and like really getting the calories in and not realizing how many calories they're getting in because they're on the go or they're just cramming in and leaving the house uh to to designate those specific meals and really kind of try and stick with that. >> Yeah, they did they do studies on on being distracted too when people are distracted while they're eating same food 10% 15% >> 10 to 15. Yeah, it's like 10 to 15% more, >> which is like, man, you do that over your, you know, over over months. >> And I feel like everybody's experienced that before watching some movie you're really into and you're still just grabbing handfuls of popcorn, stuff like that, then after catch myself all the time was way more than I even wanted, but you were mindlessly eating cuz you were so into what you're doing. >> That's right. All right, next up, uh, lift weights occasionally. And I am serious about this, you guys. The benefits you get from strength training, you don't need to do a lot of it to to get this uh at all. Now, if you're advanced, yeah, 3, four days a week is is great. But if you're like, I just want to get stronger, build some muscle, and leverage my body towards a uh, you know, faster metabolism, right? I want to I want to leverage my body in a direction that allows me to be more sensitive to insulin, that allows me to burn more calories on its own. You you know what you really need? One or two days a week. >> One or two days a week will do it. That's it. People >> shocked that, you know, that's really all it takes. And again, like weight training carries you so much further. Uh if you had that mentality with cardio, you know, this is where we get into trouble. >> Yeah. It's just one one or two structured full body workouts a week is plenty for the average person who just wants to be more fit and more healthy. Now, 30, four days a week, you're starting to get more advanced. Cool. If you want to go in that direction, but I tell you what, if you're getting started, you're not going to get there any faster going three days a week right out the gate. Start one or two days a week. And if you're consistent with that for a while and you want to take the next level, go for it. But one or two days a week is or two days a week is is really all >> I always rather start that way where they build the momentum and then we work up to two or three or four days a week than coming out the gates. And it's it tends to be the opposite of what people do because in the moment they decide to make this decision that they're going to make this change. They're highly motivated and so they feel like I'm going to do the most that I can do. And so you even as a coach and a trainer and you're asking them, well, what can you commit to? And they go, I can do at least three or four days a week and they want to start there. It wasn't until later in my career did I start talking people out of that, which sounds crazy to have a client who's motivated to work out. And you're going like, and they're like, I can commit to four days a week. And you go like, you know what? Let's just start with one, you know, and you're like, what? That sounds so crazy. But if I can just start them with one day of lifting, which doesn't mean I'm not going to encourage them to do all the other things we're talking about eating whole foods because and and the way I look at it is like this, especially this person that the uh let's say they're they're committing they were willing to commit to four hours and I'm talking them down to one. I would much rather see those other three hours put to planning, meal prepping and other and walking >> totally >> uh to build that momentum first because th the ROI on those things way bigger >> for building good habits around inconsistency around this lifestyle is going to be and it'd be worse if you get to the gym four days a week but you spent zero time meal prepping. Yeah, you're right. >> You spent you spent zero time meal prepping but you made it to the gym four times. Well, great. But I would have way rather take away one or two of those hours, spend that one or two hours in the kitchen preparing your meals. The return on that is far greater. So somebody who's telling me, "Yeah, I got three or four hours a week." It's like, "Cool. Let's better way to use it." >> Yeah. Let's spend one of that in the gym right now and let's spend the other two or three that you got available either spending a full day of walking, maybe mobility, maybe meditation, maybe doing something that's like working inward, and let's spend that doing meal prepping. Those things will also benefit. >> I love that. I love that. Uh, next is and I'm I've been doing a lot of reading lately on uh consistency around activity and what I'm finding in all the data and it's so this is one of those duh moments. You ever read data and you you just you hit you know you face palm you're like of course like why didn't I speak to this sooner? Here's what here's what the data is showing that when people connect with each other through activity uh they are far more consistent than any other there's there is no other factor that will improve consistency with activity like the social component >> community >> community let's go pickle ball >> there is heyund [laughter] you know how many big guy how how much you want to bet because it's a very social thing right >> how much you want to bet there's a a large segment of people who were not active regularly at all who now never miss a you know a Monday and Wednesday of activity cuz they love seeing their buddies playing pickle ball. >> For sure. 100%. >> 100%. And this is something we forgot. We we forget about this by the way. There's way more value to this than just the activity aspect. There's so much health value to connecting with people. >> What for me see personally where that that resonates so much is how much I hate golf yet I still will spend eight hours >> cuz you're with your buddies. >> Cuz I'm with my buddies. >> Yeah. I justify doing this this sport that I cannot stand [laughter] >> for eight hours on on a weekend. You do ever do it by yourself? >> I wouldn't know. That's how much I don't like it. But it's like >> because but there I find a way to even like it, which is crazy. Now imagine you find something you even somewhat enjoy doing that has a social component and it the multiplier of that has to be crazy, right? Like what this looks like is uh when you're hanging out with your friends, uh schedule things that involve a little bit of activity. You're hanging out with your friends, you're having fun. By the way, it doesn't First off, I'm going to I'm going to move people away from trying to pick workouts because you're listening to this like, "Cool. I'm going to find friends to work out with." No, no, no. >> Find things to do with your friends that's fun that makes you move a little bit. That's it. That'll be consistent. So, it could be like, "Hey, we're going to go on a walk and hang out together. We're going to go to the park and throw the Frisbee. Uh we're going to, you know, we're going to go all go dancing. We're going to go line dancing together. Fun stuff that is connecting with other people. The data shows this is one of the best ways to be consistent with activity. I >> I head bang and and jam with Does that count? >> That's a [laughter] lot. You don't break your nose. >> Do you know how many calories headbanging burn is burn? >> It's probably not good for your neck. >> I don't think it's good for your brain either. It is fun. >> Especially a guy who's been concussed. [laughter] >> He forgot. >> Just shaking my brain back to normal. >> Here's the last one. Um so you there's so many there are so many books now and articles and a lot of data around uh issues around sleep. So sleep is a big deal in modern societies now or should I say poor sleep right? Poor sleep contributes to hormone dysfunction increases cravings for hyper palatable foods. Uh it changes uh production of things like dopamine and serotonin towards the negative. Uh there's so much has been written about this and it's very very true and it is an epidemic. There's an issue with sleep in modern societies that we didn't have um you know 50 years ago or 100 years ago. And there's a lot of things I could talk about or mention that help with sleep. But I'm going to give you one that I think is very simple. It's actually the most simple um thing that I've ever told anybody to do, which is this. Uh just turn off social media an hour before bed. Normally we'd say turn off all electronics. I actually think that's too big of a step for most people. I say this, turn off social media. It is the It is the most dopamine producing form of electronic entertainment that we have access to. And it will keep you up. >> Yeah, >> it will keep you up more than a movie will. A movie will keep you up, too, but not as much as social media. And by the way, the television entertainment that we see that keeps us us up the most mimics social media. It's typically not a single movie that keeps us up. It's the series on Netflix that hits us with that dopamine for 30 minute episodes. So, it's really that quick hit. And so, just give yourself this rule. And what you'll find naturally is you'll go to bed earlier and get better sleep if you just turned off social media an hour before bed. >> Stop scrolling. >> Which, by the way, I started doing this. You guys, you guys know what I started doing? >> So, [clears throat] my wife has been using this device. No affiliation to us whatsoever. I think a free plug. It's called brick >> uh brick phone. >> Have you seen this? I've seen them. >> You know what it is? It's It's literally this little >> Didn't we interview somebody else in Bro wasn't that Mark uh whatever was >> I thought that was him. It's not his company. >> Oh, it's not. >> She showed it to me and I'm like, "Did we interview the guy that like invented this or whatever?" And no, there no there's no connection. Maybe Doug can see it. >> Oh, interesting. >> So, that's what it is. It's literally this gray device that you have to bring your phone to. >> Okay. and you can shut off whatever apps and whatever you want for until you go back to the to the device. So, I leave it downstairs. >> So, explain to me uh why is this different from me just putting my phone away? Like what's what's the difference? >> It's the it's a physical barrier. So, let's say you keep that >> that's a physical barrier, too, though. I don't understand. >> No. So, let's say you keep cuz I I keep my phone next to me when I go to bed or in the room. I don't put it in a different room. It follows me in my room. So, what I do is I'll I'll have that brick thing far away downstairs. I'll go to it. You have to be near it. I'll push the button and then it turns off the stuff that I selected, which is all social media and texting. So, I I do no texting and no social media. >> Oh, so your phone still stays on you, but you just go over to the thing and it >> I have in order to turn it back, I have to go back and I'll walk all the way over to the brick thing to turn. It works. >> It sounds silly, but So, she's been doing it for a while now. >> You know, you know what's car You know what's interesting about that? Okay. So, cuz I was like I'm trying to wrap my brain like why would why don't you just go put your phone in your room and just leave your phone in your room? But people have become so it's become a limb. >> That's right. >> So, it's like saying like yeah, leave your arm, you know, or leave one sneaker in another room. It's like what? I would never do that. >> Plus emergencies. What if somebody needs to call me my, you know, my mom. >> So, so this is just like it's a simpler barrier. It's like it's not as difficult to like leave it away from you completely. You still have it. >> Yep. So you still, >> but if I want to text or go on any social media, I got to go walk all the way over to the far part of the house, I have to tap it to the advice to the device and and do it. >> Now, have they gified it where like uh you get points? Okay. >> Well, you see time how long? >> Yeah. Yeah. How long you've bricked it for? >> Yeah. Yeah. But it's Dude, it works. So, she's been doing it. It's been working consistently. So, we we will brick our phone. it stays bricked or whatever uh an hour before we go to bed up until I wake up, you know, shower, do everything. I have to come all the way downstairs. So, even in the morning, it's I don't get that stuff >> cuz that's wor the worst part for me is in the morning. >> First thing when I wake up, boom, social media. >> So, like the last 3 days, no social media for like an hour and a half until >> I wonder I wonder if uh this is like one of those things that like it seems like a good idea and then it gets really annoying cuz you you you need it or want it for certain things. No, I mean I don't I'm not going to like I don't >> Well, you're early on right now, right? How long? >> What would be annoying about it? Cuz I still get phone calls. So, I thought to myself like what would I want access to in emergencies? I can still receive calls and I can still call. So, like when you guys text me, I'm not going to get my text. But if >> Yeah. I just So, like unfortunately, a lot of the things that we do is related to say social media. And many times I'm not going to get on uh Instagram just to be on Instagram. It might be because Katrina just got a text message that said like, "Oh, hey, one of our partners saying that we don't have the link." So, like that's me who's getting on there. >> How often does that happen? Like an hour before bed, an hour after you wake up. >> Not that time. >> That's the times we're doing it. >> Oh, okay. Yeah. So, >> I'm not doing it all day. I'm just doing Oh, by the way, you know where the idea came from? Arthur Brooks. >> He said simple things. He said, uh, don't go on your phone an hour before bed and an hour after you wake up. and he gave a bunch of what we're pretty good about is by the time it comes about about family time for dinner like I that I just go put my phone in my room. >> Yeah. Yeah. So once it gets that late like 6:00 or whatever >> do you get back on it after >> I'm not I'm not really No, I'm not really get on my phone in bed unless it's a specific thing that I'm doing. I mean I occasionally do but not it's not hard for me once I >> you know the hardest one for me before bed wasn't that big of a deal. I'd still get on it but okay like no big deal. It was first thing in the morning. first thing in the morning, grab the phone, I get on, you know, X or whatever and get caught up in reading, you know, what's going on. So, that was a big one for me. >> But it's only been a few days for >> Yeah. Interesting. Interesting. Uh, >> it's an interesting idea. >> Yeah, it is an interesting and I'm assuming that all the kids have it connected there. Everyone's connected to >> No, it's just Jessica and I are doing it for now. >> Uh, okay. Okay. And you choose what you want bricked. >> So, you could say, I don't want my emails bricked, right? But I want my I want, you know, Instagram, YouTube, like maybe all the things I would be that's interesting. >> What's crazy what's cool to me about this whole thing because it sounds so simple, right? Is that there's a market need for it. >> Oh, yeah. >> Cuz they're [clears throat] selling them like >> Well, the the other thing that I think is kind of crazy >> cuz people are identifying Well, that's the part the part I find kind of crazy is like that you need this. >> That's right. [laughter] >> It's like It's like the first step. >> Yeah. Yeah. That's what it is. Like that just shows you how big of a problem it is because >> someone's like listen people can't even just put their phone away from themselves. >> It's become so attached which I could totally relate to cuz everybody in this room has probably had this situation where once before you went left the house to go to work and you didn't have your phone on. You like turned you turned around raw dogging it. >> Yeah. You turned around to go get it where it's like how wild is that? Cuz 20some years ago you went all day long and didn't have a phone on your head. student in line and you just stare at >> you go what I cannot go to I can't go to work or have my day and not have so it's become an appendix >> well it's like anything else that that we've done a good job of engineering to be addicting like um if there's potato chips in my house I'm going to eat them I know this I'm a fitness guy like I understand they're not good for me to eat a whole bag so what I do is I just don't have them in the house because I know myself I could say to myself I'll have them in the house it's when company I'm going to eat them >> I'd say what they did better even better is that we've We've we've built our lives uh on it also too. Like there there's a there's a large necessity to it too which makes the that's the challenge. All e-commerce is digital now. >> Yeah. I mean I I you know how often I open my laptop. >> Yeah. >> Like I mean rarely ever use my laptop >> for what? >> Yeah. But I have one. We have a computer. We have an office at home with a computer in it. We have a laptop and like I mean just you know talk into your phone and and type it. >> Yeah. Yeah. So >> this is this is so that's so my wife's been on this journey of like trying to like reduce her use of her phone and that's what she found. She's like I have to use it >> for all kinds of things to manage the house and to you know do things for and so she's like first she was going to go with a phone that just had you know where you couldn't do anything but call >> and then she would find herself having to go turn her phone on use it for something else. So this so far has been like Yeah. The most annoying thing for me is like all the light bulbs and everything else like in your house now. Like it individually has its own app and you're like that pisses [laughter] me off like so much. Like we're so segmented and like I don't need all these dumb apps and all these like gizmos and like dude just give me a switch. Remember that. Do you well do you know that that that there's a big uh um not push back but there uh like it's falling out of favor like the whole remember like the whole smart the smart houses like that was such a cool >> no thanks it >> they're so over complicated >> yeah the idea was to simplify and make it so all clean and digital and easy and it's just like it's there's there's an app for each thing there's a voice code for whatever here it like it's just become it's like I just >> one has a bug that everything's like doesn't work okay we also like overrated I also think touchcreens are overrated. I I I you know, touch screens are cool for some stuff, but I like to feel something. >> For cars, it's stupid. For cars, it's totally dumb. >> It's the dumbest thing ever for cars. It is the >> Let me just try and see what I'm touching so I can crash. >> Oh, man. >> I'd rather feel Yeah. buttons and turning things like I'm I want to go back. >> Remember when you have to turn your car off? >> They are though. I mean, the the the um you know, the the consumers getting loud enough that there's a lot of car brands that have moved back to Yeah. more more analog stuff. Like even the um like It seemed so cool. We all thought like the and we just had it come out like the the Cadillac. >> Yeah. With the giant >> the giant screenway and it's just like that's so >> dumb. These handles in my car that like come in and out automatically like I'm just I want to murder somebody. [laughter] >> It just like it's so erratic and I'm like why? Like I just want to open [laughter] like remember >> just Yeah. >> Remember when my car had the hand signals? Oh god. hand you and I two talkers with their hands sound I mean sound I mean is BMW like this it' be like we be trying to talk and tell tell a story and like a music coming on turn up like shut your car off bro shut it off ball just ridiculous dumbest thing ever I did I disabled it every time >> I you know I had I had that that M8 I wasn't you guys >> I tried to do it for a while I'm like this is dumb >> no it was dumb I'm doing it on accident they should have like a little disclaimer like doesn't work for Italians Yeah. [laughter] >> Signal for a time. >> Hey, I want to talk about something because so I have a friend who uh she's trying to increase her nutrient intake um cuz she's trying to get pregnant and she's talking about how she uses >> beef liver um and organ um you know desiccated organ and beef liver supplements. >> So I recommended Paleo Valley because they have a really good one and I forgot that >> I forgot they had those >> their organ complex. Yes, they have they have a great organ complex which is essentially freeze dried uh like broken down uh uh of of organs from beef. And Doug, if you can read, I think it's heart blend. >> Yeah, liver blend heart um kidney. Yeah, those are the the three main things. >> So, organ meats are super high in nutrients. Like really really high in nutrients. It's like nature's multivitamin. Um in fact, back in the day, um >> liver >> is crazy, right? Back in the day, they would like when kids had certain issues, they would they would have them eat. >> Isn't it wild? Isn't it wild that even animals know to go after that? Isn't that weird? >> It's not like they went back and they all talked to each other like, "Hey, eat this first." It's just like just naturally no to. That's so fascinating. >> I know. Isn't it cool? So, uh so anyway, so you could take uh that's what I recommended to her. I mean, you Paleo Valley makes a really good ones, high quality. You know, you take four to eight of those a day. You're getting some re really good key nutrients from organ meats. Yeah. you could be more consistent with that because we've tried the whole like kind of integrating it into the meat and yeah, >> you know, and we went through like little like bouts of that, but it just didn't stay >> straight up. Yeah, >> organ meat don't taste good. >> It's not great. They just don't. >> I really I >> There's always like some Reddit person that comments back, I love it. >> There are weirdos out there that are [laughter] like, "Yeah, well, you need >> You can disguise You can disguise it in some things, but it takes effort to it takes extra effort to >> Yeah, we go sometimes we'll go to Peruvian restaurants because Jessica likes Peruvian food. I like it too. And they have uh like um heart skewers. So like you know like chicken hearts. >> Yeah. >> And it's just I mean it's okay but you know it I like I like regular old ries a little [laughter] a little different. Let's just say. >> Yeah. Oh god. >> So anyway we was talking about kids earlier. I read this interesting uh article on the obesity epidemic among Italian kids in Italy. >> So the obesity rate >> lot of grandmas shoving food down their kids. >> You know what's crazy? Can I tell you guys something? For a long time, Italy lagged behind the obesity epidemic in Western society. They were actually changed. Yeah. All the processed foods. I mean, they they were still eating a lot of whole They were probably one of the last countries that were eating a lot of whole foods, like a Mediterranean type of diet, and they've been more Americanized now. >> Italian culture is there's a lot of um uh pride around >> tradition around food. food like their their regions, you know, our region makes this kind of cheese and this kind of food and your region does this and uh there's this really so they kind of resisted. In fact, I remember in Sicily >> they opened up a McDonald's. This was this was decades ago. They opened up a McDonald's and nobody went. >> Oh wow. >> Everybody was like we're not going to eat that garbage or whatever. >> Now everybody eats they totally fell fall fell. They're eating processed foods like crazy and the obesity rate rates going through the roof all because that makes sense. >> They used to have some of the healthiest >> people on the planet. >> It's wild. >> What' you say, D? >> Oh, I seen in the south uh southern region is 40% of 8 to nine year olds. >> By the way, the southern region used to be the healthiest part. >> Yeah. >> You're talking Sicily, Calabria. You're talking about like this Mediterranean diet that they talk about all the time. That's where it came from. traditionally lots of fish. >> They were they were late to the party with heavily processed foods. That's all it is. >> And they adopted the heck out of it. >> Yeah. Once it came, right? >> I know. I know. Wow. I know. It's crazy. >> Well, imagine imagine you like to You tell the story all the time of your grandmother force feeding you. If that's ingrained in your culture and then you introduce processed foods and the kids like, "Yeah, I'll have another bite." Yeah. [laughter] >> So, uh, talk about a perfect storm there. >> You have a bunch of grandmas just feeding the heck out of their kids. >> No, that's real, dude. my grandmother's she follow. >> I mean that makes a lot that makes a lot of sense why why it's skyrocketed, right? Like that's ingrained in the culture that the you know grandmothers mothers are feeding their kids like that already and it was okay when it was they were outside playing all the time and it was Whole Foods. It's like >> did I tell you guys about when my cousin my cousin years ago long time ago he got divorced lived with my grandparents for a little bit. It was during the 2008 crash and he had to live with them for a bit. So he's like a grown man living with my grandmother and grandfather and he would he would call me. I'm like, "Hey, how's it going over He's like, "Dude, no, not I, she just won't stop feeding me." I'm like, "What do you mean?" He goes, "Dude," he goes, "I told her she cuz my grandmother's old school, so she's, you know, when she was alive, she would say, "Hey, let me make you some food." And if you say no, she's going to do it anyway. So she'd make him lunch. So he'd say, "What do you," she'd say, "What do you want?" He's I want a sandwich. >> So she'd make like a four like a fourdecker sandwich or this big old and he'd say, "No, no, I don't want like four pieces of bread. I only want two pieces of bread." So what does she do? She go to the store. >> She get the French like [laughter] bread or she'd serve him pasta. She brought him a bowl of pasta where the pasta's like coming out and he'd say, "No, no, I only want the pasta to come up to the top of the rim. I don't want to go over." She said, "Okay, okay." She took it back and she took a spatula. She pressed the squashed [laughter] it. >> Tell me about this. She's like, "This is impossible. What am I supposed to do?" >> Enjoy it, dude. >> So good. >> Enjoy it. >> Have I Have you heard of the uh I think it's the milkshake study? I think that's what it's called. >> Is this the one you were talking about a little bit where they they tell people it's healthy and just by suggesting something's healthy or not, they have differences in blood sugar. >> So, not blood sugar. Uh but there Well, I think blood sugar probably played some role in it. So, if if it is the milkshake study, I think it is. >> Oh, physical hunger. >> Call it mind over milkshakes. >> So, uh they did this what I found and I I might be confusing two different studies uh that happened. Um although they I'm sure they're similar in what I'm what I'm going to communicate. But uh what I was watching when they were talking about it was uh they did green juice and then they did milk milkshake. And the way and what they were talking about was they also did this with things that had gluten and not gluten and people's reactions. >> Oh yeah. >> So people they would tell people >> this has gluten in it. They like oh yeah I can tell. Oh, they would have actually physical like hives would break out and stuff like that where people that had allergic reactions to these and they were lying to the group and then they did the the flip where they tell them it has none of these things and they have it and they'd be absolutely fine. Super crazy, bro. >> You know what's you know what's tough about those studies? >> The tendency is to think it's all in our head. >> Yeah. >> And obviously sometimes people think it's no it's none of it's in your head. It's all physiological. The truth is it's both. A lot of what we think about like we we try to create patterns in predictability and so your body probably reacts based upon like what you're telling it at a certain point from a reaction but yeah it's it's crazy that that's the power of what do they call it psychosmatic uh yeah >> and I hate you know using that term even I hate using it because people uh like poke fun at it but here's the deal like you can't separate your experience from you know what's actually you can't separate the two. >> Yeah. like you you like someone punches my leg, there's a physiological response that happens with the bruise and the inflammatory, you know, signals that go in there to heal the leg and the pain signals. We can measure all that, but then there's my experience of what's happening, >> right? >> And you can't separate the two and they both play. >> I totally agree with you. I also think it highlights to the people that have that have the ability to do a good job of reframing things that are not as bad versus the old saying, right? There's no such thing as big problems. Only problems we make big. M >> and you know if you're somebody who has had a reaction or you this and you uh you internalize it and you make so bad oh I have such a bad reaction it's like yes you will >> you were just telling me yesterday how because you've because of your injury now when you work out >> tell so talk about that a little >> so I mean this is because I'm aware of this right I'm very aware of this like I one of the biggest frustrations I have right now in my lifting and I because I've come off this like I don't know few years of just injury after injury after injury and I'm feeling really good right now and I I feel strong enough to progressively overload and I'm like I can feel getting going the set like God this is this is where I get hurt you know and I'm like and I'm having that car and I'm like what are you doing you're f like and I'm I'm having this internal battle and it's really tough for me so much to the point this is part of what uh the motivation behind me talking about you know the ROI on squatting really heavy for somebody that's my age is that so I'm wrestling with both of those. There's a part there's there's the ego of me that wants to go like oh you got way more in you right here. There's the the cautious scared me who's going like h last time we were out this weight this is where you something popped and you heard something and I and then the other part of me is going like well do I really need to do that and if I if my if I say my goal is longevity strength health am I meeting those markers? So all this is happening yeah >> in my head as I'm getting under the bar you know and it's just like [ __ ] bro like this is and I'm and I know that like I am gonna get hurt if I think I'm going to get hurt like if I keep telling myself >> I'm going to get hurt I probably am going to move and so I really have to like >> have you guys heard those uh the those instances where they'll they'll accidentally load a bar heavier. >> Yes. Where they put >> and they hit in PR >> like a lifter who knows his lifts. >> There's actual instances where they know >> happened to me. Yeah. before it really happened. >> Yeah. But not like you were calculating the kilograms wrong or something. >> It was kilogram to weight. Yeah. >> And you hit a PR like, "Oh [ __ ] I forgot to carry the two." [laughter] >> That's talking about like getting hurt and stuff like that. Dude, the cra my dad the craziest thing happened >> uh for to him and and some of his friends the other day. It's really scary, dude. Really, really scary what happened. So, you guys know he's part of like a like a motorcycle crew. So, he goes with his friends >> and they ride long distances on the road bikes. And >> how often does he do that? >> Yeah, >> I know you've talked about once a week. >> He does it that much. >> He likes speed. >> I know. I know you've talked about it, but I didn't know you. >> And he's really proficient on his motorcycle. Like really per like when I meet his friends, they all everybody loves to tell me like >> like they've been riding for >> nobody can keep up with your dad and your dad rides so well and this and that. and he loves it. Um, and there's this great camaraderie and community around it, but you know, they're riding motorcycles and it's dangerous to ride motorcycles. >> Bro, they were riding um I don't know where they were, but they were taking a turn and a car was trying to pass another car, >> was in their lane or something like that. Um, and my dad swerved and and missed it by like a millimeter, >> but it hit one of the other guys and the guy hit the ground. A bunch of other guys fell off their bikes or whatever. They rushed to him, no heartbeat, unconscious. >> Oh god. >> My dad had performed CPR with some with someone else doing the mouth stuff while my dad did the compression for 15 minutes until an ambulance got there >> and the guy's in the ICU right now uh with induced coma. And I have yet to talk to my dad about the whole situation. >> But yeah, dude. Just happened. >> Just happened. Oh my god. >> Yeah. So, I don't I you know, I'm going to hang out with my dad tonight. And I know my dad, he's like he doesn't really show like that emotion or stress too much. >> But that's traumatic, dude. >> Yes. >> You know how long 15 minutes of like chest compressions is? >> How long that is a friend >> and doing it on a friend on a thing that you guys do all the time? Like you can't help but start to like go like, "Oh man, should I be doing so much of this?" >> Wow. >> Especially when it's somebody else's fault, right? It's like you couldn't matter how good of a rider you are, you can't >> I guess the guy the guy's brother told my dad he's like you guys you guys kept him alive. If it wasn't for that he would have totally died. >> I wonder if he was back in Highway 9 over there. >> Ah problem, >> bro. That happens all the time right now. They're they're having they're sending so much CHP out there because it's almost every weekend right now where there's a >> line up there with like >> I used to go there all the time. I don't go there anymore because there's too much there's too much >> cracking down a lot. >> They're cracking down hard on it. Why why is it is it just a fun road to race? >> Incredible road for motorcycles es motorcycles and and fast cars. It's an incredible road. It's just it's the >> super scenic. >> Yeah, it's beautiful. It's the perfect amount of twists and turns and enough straightaways where you can get really good speed, but then enough where you have you need skill to take corners and do things. And so, yeah. No, it's >> and it used to be uh not congested and so it was also but it's so well known now. And so for and for because my uh Katrina's uh stepfather was a big writer um like your dad and they wrote all the time and that was their they go back there and so for 50 years it's >> I wouldn't be surprised if it was high man. >> Oh I'm sure it is. That's where they all go. I mean that's like if you're if you're if you ride on a weekly B if if it wasn't that he definitely does that. That's like the spot to go do it. It's just a great >> great and and I would I mean I feel safer on a motorcycle than I will in in the big cars because of that exact reason right there. Like there's been times where that's happened to me in another car or coming around and the and a motorcycle, but because a motorcycle can dip over to the side still and there's plenty of room, but two cars do that and it's that's Oh, yeah. It's a head-on accident right there. >> Yeah. So, you see a lot of it going on out there right now. So, I bet it was that. >> Um, uh, I want to talk about some exercise equipment that I rediscovered. You and I, Justin, were talking about this a little bit. >> Oh, yeah. The pneumatic stuff. >> Pneumatic. So, you guys know I'm going to pneumatic. the air air ones, right? >> Yeah. So, you guys know I'm going to a new gym. I haven't seen Kaiser. >> Never like those. >> Here's the deal. First off, did you ever use it? >> Yeah. Yeah. Yeah. The pneumatic. Yeah. Literally for power acceleration. >> That's it. It is not. >> You don't use it for like >> It's not traditional strength training. It sucks for This is why I didn't use it when I was a kid. When I was a kid, >> the first gym, let me think. Was it the first gym I ever ran? I want to say it was the first gym I ever ran had a couple pieces of Kaiser >> pneumatic equipment. >> And I didn't like it because I'd rather use regular machine or free weights because I was into bodybuilding, right? >> But for power, it's because you can it's hard to do power moves with your upper body. Yeah. >> You know, it gets funky creative and all. So if you have the pneumatic equipment, you can really, you know, accelerate fast without it jumping or without like a lot of like there's no >> weight say it keeps from the the weight stack flying and >> Yeah. Even with the rubber bands is funky cuz it's pulling on you so hard. It's totally different. >> And the pneumatic the harder you push it's air resistance. So it's just going to push back harder. >> Pushing into it. >> Yeah. >> So I So this morning I did a whole like lower body. They have a leg press one that you sit down but it's individual legs. >> Oh, cool. So, I'm exploding with one leg, exploding with the other, and I'm like, whoa, discrepancy. I'm like, I got one leg that's strong with the other. Then they had a leg curl one, and I did the same thing, and I'm like, there's a discrep, which I never I wouldn't have picked it up with strength. With strength, I don't really have a discrepancy. Yeah. >> But for power, I do. >> It's interesting cuz I mean, I I I geeked out and I tried a whole stint of doing a lot the Marinoviches and all them like speed of sport guys that are out there that do a lot of ply, like all pio, you know. Uh, and it just it gets so creative, weird, funky, because it's just like this doesn't make sense to me like in terms of like translation, but when you have pneumatic equipment like that, it's a controlled you can hold these positions. You can really throw some speed in there. It it makes it makes sense, >> dude. It's rad. >> That's interesting. >> Yeah. I've never used it like that. I mean, I the gym where you were at before has or had them. I don't know if they still do. >> Uh, no. No, I know what you're talking about. They have a couple with cables. Yes, they do. Now, that's not pneumatic. That's magnet. Still cool. Still feels good. >> No, those are pneumatic, aren't they? >> Was it pneumatic? >> Yeah, that's pneumatic. >> You might be right. Oh, yeah. That's cuz Right. You push the button and Oh, yeah. And I And I've And I' I've actually There was a gym down in St. Lucy is pneumatic and I've I've worked out at it before, but I I've always been a bodybuilder. >> So, like I >> And it's a totally different field. Stupid. >> It wouldn't relate. It wouldn't [laughter] relate. It's a totally different field too because I'm training for speed. >> But that makes a lot of sense if you are if you're trying to do something explosive on a machine which is difficult to do with with free weights machines or cable machines. It it >> free weights is a higher risk of injury and then you're fighting gravity. So it's like trying to get explosive laterally or downward. You got to get really creative. >> But with with the pneumatic equipment it's >> well throw stuff and and jump. This is really actually the this is where uh uh this is the only case or well really the only case in my opinion that this made sense when you saw and but the irony is you saw bodybuilders doing it is the rubber bands on like the hammer strengths and stuff. >> If you were if you were trying to use a hammer strength machine for explosive type movements then it makes sense rubber band would help. >> Yeah, the rubber band would help. It' be it would be maybe as good as this pneumatic one but it would make it better for that. Um, but I remember that became like a trend in the bodybuilding world where everybody was doing that. >> It's just a reminder to me of how much, because I talked about this last time, how much gym equipment has shifted towards uh convenience, space, um, ease of, you know, uh, switching from person to person and away from what it was original equipment was designed for, >> strength and performance, >> athletic performance or bodybuilding. >> Yeah, bodybuilding. >> All of it was. So that's so like you won't find this equipment in a gym because the average person like doesn't really care. Doesn't want to use it. It's complicated. How do I use this thing? I push the pressure up. What does that mean? But for athletes, freaking awesome, >> dude. I'm having so much fun with it. >> Oh, interesting. >> Yeah, dude. I want to hear about your your It's in the notes here. It says something terrible. Says cheated on Katrina. [laughter] What happened, dude? >> And why are you talking about it publicly? >> Yeah. Yeah, I wasn't going to. I was just messing with her cuz she's in the thread. She's I don't know if your guys' wives ever do this, but she does this every every once in a while. It's probably like once I don't know, every six months to a year, I get something like this where we wake up and you could just tell she's in a bad mood. [laughter] >> And my wife is very pleasant. You guys know she's so patient, pleasant, all these things. So, it's odd for her to just be in a bad mood, especially if I didn't if I Exactly. Especially if I know I didn't do anything or say anything. It's like I just woke up. I couldn't have done anything wrong yet. Right. [laughter] >> And uh Oh, you did. And then and then I I kind of always feel like I kind of know when I'm like, "Hey, we okay?" And oh, I had a bad dream. And I feel like there is a a tone in the type of bad dream. Like there's not like you get murdered or something bad happens. It's like there's a different like I had a nightmare or I had a night. It was like this like almost like >> you did something. >> Yeah, exactly. There's like a like a you did something in my dreams last night. Like I could hear I could feel it. I'm like oh god, you know, what did I do? you know. So, she's like goes on and supposedly I, you know, cheated on her with this with some r some not even a person that we know. Just like some random person like that. And so I'm like laughing. I'm I'm laughing. It's obviously not funny to her. She's still working through it, right? As the morning's going on. I guess she told me afterwards why I thought it was funny because we were talking about afterwards about how crazy that is that you could have a dream like that that is like totally not relevant to anything right now and have that and it affects your mood so much to the point where that same morning my my son had crawled into the bed uh in the morning afterwards and she had been still laying there after afterwards. I had already got up and kind of uh started my day to get to work. And she told me that like she was still even after I went to work was still feeling, you know, animosity towards me or whatever like that. And she goes the thing that made her snap out of it was like her her her son, our son was saying talking to her like, "Mommy, daddy, I love you and mom and dad and like I love when I Oh yeah. that she's just like and she goes, "But it was so funny because he's saying this incredibly sweet thing to me about us and our family and all these things like that and yet I still felt resistant to it." She goes, "But that made it kind of pass away like that after." >> Well, I got some bad news for you, dude. >> This might actually help actually with your relationship if you do this. [laughter] Uh, scientists reveal, >> okay, >> that farting in front of your partner, >> oh god, >> without any embarrassment might actually be one of the clearest signs of a truly healthy relationship. [laughter] >> Here's what it says. >> Psychologists say >> psych dude, [laughter] we're crushing. >> Psychologists say this shows psychological safety. >> Letting natural bodily functions slip without fear of judgment means the bond acceptance. Both partners are past dating performance comfortable being themselves. Breaking the gas barrier equals shared breaking the gas vulnerability. >> Katrina Katrina would argue that it's I have a deeper love because I [laughter] go out of my way to keep her comfortable and safe from that from that awful smell and feeling. Right. So, every time we talk about that, she always talks about I'm so glad that you stick to your guns about that cuz I appreciate it. I >> No, babe. I want to try something new in our relationship. >> Yeah. >> What is it? Boom. [laughter] There's >> something under the covers. >> You got popcorn. >> I don't I don't even I don't even think about it anymore because it's been I've [laughter] been so trained for so long to to do that. >> I don't even think about it either. >> I bet [laughter] that's hilarious. >> Yeah. When we last time we did I think we did someone the team did a clip on this. I was actually It was interesting to see the uh the divide. This is like this is like peanut butter and jelly. Yeah. You know, it was like one of those things where it's just like people are very one or the other. Either you are Yeah. you're on team fart on your wife. You know what I'm saying? And like that means two tree that means true love. You know, if you haven't Dutch ovened your wife, you're not in love. And then there's the then there's the other side are like we've been happily married for 30 years. And never once. You know what I'm saying? And I love that my husband's like that. So there's definitely there's camps here. >> Yeah. You got me and my wife walks into the bathroom to grab her makeup and stuff. I'm like, "Babe, I'm [laughter] sitting on the toilet. Can you get out for a second? I don't do this anymore. [snorts] >> Anyway, Doug, I want to ask you uh you were eating some the egg bites from uh Butcher Box. >> Yes. >> What are the macros on that? Cuz you were getting those for a while. >> Yeah, Katrina and I were on a kick for a while. In fact, I only stopped cuz I was we were doing so much. >> What is it? It comes with It's a tray and you just >> Yeah, there's two egg bites in a tray and you just pop them in for 90 seconds. And uh yeah, the macros are 240 calories, 16 g of protein. >> That's awesome. >> Yeah. Uh they're tasty and they're >> probably better sourced. >> They are. So they use cage-free eggs, humanely raised bacon. >> I mean, if you like to me it's like the these anybody who's ever had the the Starbucks ones forever. It's like you >> get those all the time. >> Yeah. This is a the way >> and are they're cooked. So you just >> they're cooked. The first two ingredients are eggs and cottage cheese. By the way, I did I was surprised to see that. >> And then there's also cheddar cheese and of course the smoked bacon. >> They're doing a good job. Butcher Box is doing a good job of like >> obviously they're known for their like just straight meat, right? Your beef section is incredible. >> But they also have a lot of these like kind of pre-made kind of meals things that you can get. >> Yeah. >> Um and leaning into the convenience of it. Yeah. >> Every time I check, you know, like once a month I'll check and there's something new. >> They got all kinds of good stuff. I didn't realize it until that. >> Pretty much always good. I'm trying to think of a time I don't like something, but I think every time I liked it. [clears throat] >> There there was one thing I think I got that I was like, eh, I won't get. It's normally like a different cut of a meat or something that I try that I'm like if I try something new and I'm like h it wasn't my favorite or whatever, but it's rare. >> And the things that you're talking about like they've really hit it out the park with like the healthier version of like frozen type foods like these like the the bites right here tots are fire. >> Yeah, they're so good. Chicken nuggets obviously all of us love chicken strips. All those things. I mean they've done some pretty good >> uh prepackaged stuff that I think is is really really good. They have they have a way bigger selection than I was aware of. >> Huge. >> Yeah. When we >> And you can add and take away to your box as often as >> you want. And they always have like some sort of a special or thing going on too. So there's always different. >> Um I was going to talk to you actually um Adam about uh the sauna the temperature that you use. >> Oh yeah. Yeah. >> Okay. So So you were saying, you know, we would we've talked before you've been talking about how you've been using your sauna so consistently and then you you mentioned the temperature you get it up to. And I didn't it didn't process at first. You said 230 degrees. process it. But it did make me pay attention to the temperature that I'm using the sauna at the gym uh that it goes to. >> And the highest that I we ever get it up to is like around 200°. And that's hot. Like it's tough to sit in there for 20 minutes. You're going to 230. >> Yeah. Yeah. Yeah. Yeah. >> That's crazy take you to ramp up. >> Yeah. I mean, I've been It's We've now had these for would you say I've had mine for five or five months or so? >> Like five, six months. >> Yeah. So, I've been go and I and I was telling you off air, I've maybe missed five days. So, that's how consistent. >> That's always >> always every day. Um, now every day I'm not at 2:30. And every day I'm not 20, 30 minutes. Sometimes it's a 10-minute quick sauna, but I mean, every day I'm in it. And then, uh, and when I first started 160 was hot. >> So, [snorts] when I first started, 160 was hot. And then I was >> Most gyms go like 180. >> Yeah. Good gyms. And then then I was then I was able to jump up to 180 pretty quick. I was at 180 for quite a while cuz even 180 could be could be warm. And then I I quickly moved to 190 and then 200 and then 210 and then I've just and I and I've I've had just like working out I've had like let's go to 230, you know, when I was probably should be at 190 200 and I get like laded and have to like kind of sit still for a little bit cuz it's too much. Um, >> so I looked it up cuz I was thinking about this and >> and what brought just so you know what what made me go that route was I had told you guys before that um and this was what made me kind of go about the infrared saunas is because the infrared saunas on average only go up to 145. >> No, they warm you up differently, >> right? And most all the studies that talk that we all tout that all the longevity studies Peter and Huberman's everybody talks about traditional sauna >> are traditional saunas and there and there the degrees is like 200 degrees. >> Yeah. Well, so I so I looked it up. I I looked up the data because >> I think what you're doing definitely improves your heat tolerance, right? Your ability to tolerate heat. That makes sense. But does it come with longevity benefits? So I looked up the data and it does not show that there's a value to continue to go up and up in temperature. So the the the famous study >> at what point though? >> Well, so here's the the famous study that showed all cause mortality reduction. >> Yeah. >> Uh 24% lower with two to three sessions a week, 40% lower with four to seven sessions a week. Okay. So um there was uh a dramatic reduction in all cause. >> Two to what? >> So two to three days a week, 24% lower all cause mortality. If it's four to seven a week, it's 40% lower. >> Oh, so I get better if I go. That's what I was curious about was is my frequency is a benefit. >> So the associations were dose dependent on frequency and and and session duration. So typically 19 minutes or more. Yeah. >> But not on temperature. The typical temperatures in this data were in the traditional dry sauna range. The mean being 174 degrees. So probably between 170 200. Um, but that doesn't show there are it shows no additional benefit. >> I thought Doug just pulled it up the other day of the study and it showed that it wasund and something and we looked up. No, it was 194. >> 194. >> Yeah. >> So the the mean in this particular study. >> Yeah. >> So you're looking at probably like I said 170. >> That's what I mean. That's so when I when I was uh I I can't remember who who was breaking the studies down that I was watching. Um, but they were saying that not all, but a majority of these studies that talk about all these great benefits, it's there it's above like 180. >> So, so again, like I said, I I I looked up and I tried to get all the data together and it's really the benefit gradient uh is not about hotter is better. It needs to be hot, but hotter. >> But I wonder how much I wonder how much of this is like a bell curve though. Like is it it like uh does it have does uh you know 180 180 you're saying the median this is what the studies show that this is where the longevity percentage benefits are at 40%. Does it start to go down at 200 or 205? >> So here's what I would doubt it. Well I don't know but >> I'm sure I'm sure it diminishes just like we talked about with my theory would be it'd be very similar to weight training. Yeah. 80% of your benefits are going to be from two to three days a week of strength training. You go to four or five, you still get a little bit of benefits, but it starts to diminish. You go to seven or eight, it probably I'm sure it's very similar. >> I don't know. I mean, logically drop off of people like getting to a point where they're too high like that and then there might be like some correlation. >> So my >> what you got see 195 Fahrenheit? >> Yeah. For a traditional maximum recommended temperature. >> Yeah. Traditional Finnish saunas, those are the studies between 150 and 195. >> Yeah, that's that's a terrible thing. I don't know what you Google. That's a terrible thing at Google because that's like [laughter] they would never recommend somebody to do the like just like ours would never recommend train six days a week high intensity but somebody who's worked up to that can absolutely handle >> I'm going to guess this what I'm going to guess but when I look at any any type of a hormetic stressor which is what saunas are doing right it's a hormetic stressor >> what you see is little benefits maximum benefits uh and not just diminishing returns but negative effects so like exercise example >> uh endurance training training improves all cause mortality. When it becomes extreme, increases >> mortality. Muscle building, awesome for all cause mortality. You become a bodybuilder, worse. >> Yeah. >> So, I think it's I would guess it's probably like that where if you push too hard, you get more of the performance benefits, >> but you might lose some of the health benefits. So, I'm not sure. >> Yeah, it'd be interesting to see. I would imagine again, it's very similar to strength training. uh the appropriate dose scaled appropriately over time and the ability to handle that that stress. >> Yeah. >> Uh you're fine. Uh taking a new a beginner at zero to 100 miles for sure plays >> is going to have negative effects more than positive for sure. >> Um now what I'd be curious about though is like when are the when is it diminishing returns? Yeah. >> You know and and just cuz the studies show that this is the median temperature just like there the median amount of exercise doesn't mean that you can't receive benefits still at four and 5 days a week. I wonder though if the benefits are no longer longevity and just more about heat acclimation. You know what I mean? Like there's no more longevity benefits. It's just you could tolerate uh more heat just again like strength train. And I wonder if the risk factors start to go up associated with heat. >> I mean I would think that the manufacturers would top it off to where like like why not let it go to 300 days? >> Well, you're obviously going to kill someone. >> Well, so [laughter] I mean I mean you go to some of those uh You hear those those crazy ones that Katrina has done these like when you go to like uh >> Oh, that's those are you know those are legal sometimes. >> Yeah, those are crazy. I know what you're talking about. >> Those are crazy. >> What is it called? You go in like the the tent like a tent. >> Yes. Yes. They spin like all day and they and they raise it >> every time you lodge and people have died in those. >> Yes. >> So there's so there's obviously there's a whole another level to going beyond 230. >> I would imag Yeah. But sweat lodges are more of a spiritual thing. It's really more about pushing your body to a limit and trying to achieve some kind of spiritual benefit. They don't do it for health. >> You can't separate that either, though. Come on. You're the guy who talks about that, too. >> Uh I don't I mean, I don't know. I don't know. But >> so, I mean, that's my point is like like I imagine it's like like anything else, if scaled appropriately and and you let a body Listen, I've already said I I knew what it was like to jump to 230 when I should have been at 190. You can trust me, your body tells you like I was lightheaded and dizzy and it was like, okay, that was too much. But incrementally going up a couple more degrees, a couple more degrees, staying in there instead of 15 minutes to 18 minutes, like doing it like that, >> uh, it's gotten to the point now where now I can sit in 200 like nothing. Now 230 still is that's like that's an intense. It's an intense workout. >> I want to come try that. I've never done that. The hottest I've ever experienced is 200. >> Yeah. Yeah. It's a It's a It's hard. It's not easy. It's I I It's like like there's like that's Katrina. the how this all started was I couldn't get Katrina to go past ever her you know like 175 range or what and I'm like if you really want to continue the benefits you want your body to have to be stressed a little bit she wants to be comfortable and just be able to hang out there for 45 minutes >> and I'm like okay well that's kind of like just lifting weights for and keeping with 15 pound weights you're going to get some benefits from it because you're lifting weights >> but I imagine you get more benefits by increasing that to now there's got to be a tipping point >> yeah I Or there's another side of that >> cuz I know that there's a negative effect on fertility for men. They have to be very careful. I know that with just traditional sauna where they're like you have to put your you have to put your balls in like ice. >> Yeah. >> You actually make underwear. >> Yeah. Yeah. I know. I've heard I've heard of people doing that >> cuz I have a I have a buddy who's trying to conceive and he's also I also don't do 230 every single time. I can do 230 for sure. Uh but it's like there's I mean sometime we had friends over for the weekend and I had this on. I'm not trying to kill everybody so I keep it at one flex. >> Yeah. I'm not trying to fly, you know what I'm saying? Like, hey, >> come in. What's the matter? >> Yeah. Nobody wants to hang out with me in there if I do that. So, I keep it at 180 when we got company over and so that's hot enough for them to hang out in there for a little bit and us enjoy it and I still feel good in there. So, but I mean when I there's times where I'm like I want to see if I can push push it and I do, you know. So, cool. 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Go to fromourplace.com. Use the code mind pump at checkout. That'll give you 10% off sitewide. Back to the show. >> First question is from the type two nurse. What is the best way to come off a GLP-1 and reverse diet? How long should it take and how often to increase calories? >> More and more of these questions are going to be coming in as more people use these. >> So, uh I'm going to be speaking off of the experience uh that we've had uh so far with the clients um that we worked with and the clients our coaches work with who are on uh and coming off GLPs and also um from just talking with experts in the field like Dr. Seeds. So this is based off of this and this could change in the future but so far this seems to be the best approach and that is to slowly scale down the use of the GLP. Now along with that slow scaling down appetite will slowly scale up. Okay? So what you might want to do is you take your your your normal dose of your GLP and you want to cut it in half. Let's say stay on that for a while. Now what you'll notice is an increase in appetite. With that increase in appetite you increase your food intake with the goal of getting stronger. That's the other part of this. Try to aim >> for strength gains in the gym. Don't do things like weigh yourself on the scale because that could totally throw you off mentally, but rather I want to get stronger. I'm on a a phase now. I'm going to go on a next, you know, 3 months of trying to get stronger at certain key lifts. And you cut the GLP dose down. Stay at that lower dose until you feel like you can cut it again. And you take a scaled approach. And what tends and what follows with that really nicely is an increase in appetite which allows you to eat more. The amount that you would eat more and whatever this depends on the individual. Uh but typically you're adding you know 150 200 calories each time you jump up depending on the person. Sometimes more sometimes less. Um and you want to keep your calories stable for at least a week or two before uh trying to bump them up again. >> Yeah, this this is hard to answer for two reasons. One, we're not doctors. Um, and we have to work with doctors with stuff of this, right? We have to tell the patient or tell the client to go back, talk to your talk to your doctor about doing this and we make suggestions. >> More often than not, I don't think we've had too many push backs from the doctor. I think every time we've suggested this type of stuff, >> they Oh, no. Dr. Seeds is like, that's a great approach. >> Yeah. Well, of course him, I feel like, but even other even other doctors that I have patients with GLP-1s, >> generically speaking, uh, I think your recommendation of half half half all the way till it's gone. What I've seen different is some people can do that progression over the course of four weeks each week cutting it in half and be completely off. I've seen other people who they do half and then they have to stay there for like yes >> 3 4 weeks and then they do a half again for three or four weeks. Then we've had people who have uh you know taken it all the way down came off and then two weeks later felt ravenous and then had to go back on. And so you know just give yourself that that permission and time. The people that have the most success, in my opinion, obviously the people that are strength training and are pursuing getting stronger in the gym and hitting their protein intake seem to have the the the most success is like focus on on getting stronger. Focus on those additional calories going to good use. The other people that have had a lot of success are also the people that did a lot of the work >> on on connecting the dots of their habits and finding way finding things to replace that. Whether that was you were an ice cream binger at night and so now you have, you know, cocoa whip or Greek yogurt with fruit instead or you were a person who was mindlessly snacking throughout the day and now you prep your meals and you no longer snack throughout the day. Like whatever your thing was that caused the excessive weight gain. You've done a lot of the work to replace those behaviors with good behaviors. That paired with the tapering down seems to be the recipe for success. Now, I do want to add that what we're talking about with scaling down the dose really only works with compound pharmacy. >> Yeah, I was going to say the pre-loaded pens aren't, you know, that they suck. >> They don't let you do that. So, not going to work. If you're if you're on a brandame GLP uh that's preloaded and you want to move to a scale down approach, we have partners at mpormones.com and what you could go on there, switch to a compound GLP which comes in a multi-use vial that allows you to titrate the dose. So now you can titrate the dose and come off. >> Next question is from Cara Ray lifts. I was previously in a bulk where I did everything correctly except I was overtraining. Is it possible that my body gained primarily fat instead of muscle? I think this may have happened to me, but I am unsure if that's even possible. >> Yes, totally possible. Absolutely possible. >> One of the there's a lot of there's a lot of different ways to gain mostly body fat in a bulk. Uh but one of them is to overtrain. >> Yeah. >> If you overtrain while eating um in a calorie surplus, >> you're definitely going to gain body fat. This is why one of our fa if you've listened to the show long enough, one of our favorite pro programs to recommend to people is Maps in a Bolic. >> Yes. >> Is we know it's one of our moderate to low volume programs and only three days a week, especially if someone's already been training for a while and they're going into bulk. It's one of the best programs because we the likelihood that person's going to overtrain going into a bulk and reducing probably volume is very low. That's right. >> And so get strong in a program like that, you're more likely to. And the reason why this is one one of the possibilities is that you don't build muscle in the gym lifting weights. You send the signal to build muscle when you rest and recover and adapt is when you build muscle. And so if you are pushing, which is the mistake that I think people make sometimes is overdoing it and training so hard and and your body's constantly trying to recover and it's never fully recovering and adapting and so you end up putting on body fat instead of muscle. Next question is from Duto. No. How much training volume is optimal when in a deficit so I can avoid overtraining and injuries? >> So this is a good question. It's a difficult one to answer because sometimes people are doing too much volume to begin with and then they go in deficit and so I'd cut their volume down more. But let's just say uh for the sake of this question that your volume is uh optimal. You're training with a good amount of volume um and you feel good and you're about to go in a calorie deficit. And let's just say the calorie deficit is uh a 500 calories below maintenance, which would be a nice a traditional deficit. So 500 calorie below maintenance in my experience, typically you cut the total volume down by about 25%. Is what it typically looks like about 25% lower seems to work well with that kind of a deficit. Now the larger the deficit gets, the less volume your body can handle. The also what I'm giving is very general advice because what's actually true is more often than not when I actually meet someone like this I look at the total volume I'm like you're overdoing it to begin with. >> Yeah. >> So we need to cut it in half if we're going to >> I'm glad you said that because we we got asked this question just recently and you answered it that way and then I came right behind you and said like I you could go half. >> Yeah. And the reason why I said that is is because of the study that we've shared on here so many times on the amount of volume required to maintain the muscle that you've built is like is you know studies are show anywhere between like 15 to one nth. >> So you're talking about way less way less way less than half >> to just maintain. So it doesn't take that much. you're and what people are more likely to do in this state is to teeter over and do too much for how little or for how low a calorie they are than the other way around. And so really if you just stay consistent but reduce the volume and I that's why I said 50%. I'm like you come down to 50% you're going to be fine. And I I mean I've seen this so much even in the competitive professional level >> with these pro bodybuilders that are they would be training and then they would cut hard aggressively, add cardio, increase their intensity in the training going into a show because they're getting like I'm 6 weeks out and they want to sharpen up and that's all these terms they'd use. Like what are you doing? like you've been you haven't missed a day in the gym in 3 years and you've built all this muscle in the off season and now you're going to ramp up cardio, ramp up volume and intensity and put yourself in a deficit. Like talk about a recipe to lose the muscle that you built. They'd be far better off doing 80% less than what they were lifting at and they will they would keep more muscle in pursuit and they would they would look better at the end of it. So, this is the mistake I see people make more often than not is they're super motivated to cut and they do all the things and they end up losing muscle, too. >> Next question is from Grace Hoy. What is the best advice to remain patient and trust the process of lifting and getting stronger? >> You know, the best So, there's a lot of things you could do, but really the best advice I can give you is this is to learn to enjoy the process, to have fun while you're doing it. that nothing makes you more patient than not looking at the destination and just enjoying uh the journey. Um and it really does work that way. Like when I had clients that I was able to successfully get to this place where they just liked meeting with me, they liked being active here and there on their own. They started to enjoy eating healthier because they felt the benefits. They connected the dots. The behavior started to change. They hit the they got the results. they they hit the destinations and there was no impatience because they weren't constantly looking at where they're supposed to go. To put you differently, imagine you're flying somewhere, you're traveling somewhere that's 15 hours away and all you can think about is when you get there, I need to get there. I need to get there. Man, that's going to feel like forever. Now, imagine if the travel itself was so enjoyable that you lost track of time. We've all done that, right? We've all done that where you're sitting with someone you really want to hang out with and talk to. Before you know it, it's like the first time we all met and we hung out. We talked for 4 hours. felt like a 30-minute conversation. So, the best possible thing you could do for the patients is learn to enjoy the process and enjoy what you're doing and then the rest of it takes care of itself. I have a a a small hack for this. Uh I think Sal's advice is spot on and I think this is important to everybody during their lifting career and journey. At some point, you'll be faced with learning and needing to learn how to do this. But I when when I've been faced with this personally and with clients, a small hack that helps with this is learn a new lift. Like if you feel like you've just been kind of plugging away and consistent with your workouts and the strength gains aren't coming on very fast, learn a new movement. Because if you've never done a Turkish get up and you go try and do it for the very first time, you're going to be terrible at it. You're not going to be able to lift any weight really with it whatsoever. And watch how quickly you start to get better at it and you get stronger. So, if you and I and with some clients that would be in this situation and I and I can hear it in their voice, they're struggling with this and I and I have the talk that Sal just had and they're like, "Yeah, that's all great advice. I still can't figure out how to learn to love this journey or whatever. I'm frustrated." What giving them a small win or showing them progression or strength gains somewhere really quick, a hack as a trainer I'd find is like I would find a lift they had never done before. I would teach them if they've never done Bulgarian split squats, like we're doing Bulgarian split squats now, and now they can only do their body weight. And guess what? In four weeks, they're all a sudden holding 30 lb dumbbells. It's like, whoa, look. And and that a lot of times will will help you break through this. And and so if this is you and there's a movement, maybe you've uh you know, never done windmills or you've never done a circus press. I mean, there's there's so many different great lifts. Uh if if you haven't done one that you've been interested or curious about, start it. Start it and practice it and get good at it and watch you get stronger. >> All right, I know you like that episode. If you did, check this one out. Shredded, ripped, defined, singledigit body fat. >> Yes. >> You want to get there? Let's talk about it. >> Difficult. And is it [music] worth it? That's a follow-up question. >> Yeah. First off, we got to say, okay, so singledigit body fat, obviously body fat percentages, [music] uh, that could be represented by one digit like 3%, 5%, 6%, 9%. That's uh ripped for men. For women, >> add 10%. >> Yeah. Don't Yeah, exactly.