How To Choose The Right Gym for You ! | Mind Pump 2933

Of all the things that can influence your results, of all the things that can make it easier or harder to burn body fat, build muscle, get more fit, and be more consistent, where does a good gym play into that? Does it make a big difference? And if it does, what should you look for in a gym to help with results? We're going to talk about that today. Remember, we ran gyms for years. We know the answer. So, we're going to talk about does a good gym make a difference? Let's get to it. First off, let's answer that. Does a good gym make a difference? >> Well, in the context of comparing it to a a bad gym or a gym you don't like. 100%. Of course. >> Yeah. >> Uh I mean, nobody likes to show up to a place uh every day or every other day to a place they don't like. And so in that context uh yeah I think it makes a it makes a big difference in the in another context where I which is interesting for for me to comment on personally because I felt I I did feel really strongly about this early on in the podcast. So when we first started uh you guys both had already been working out from home for quite some time. Um, I I have always been a commercial gym uh attendee and I've always thrived in that environment and I swore that a big part of my consistency and hard effort and all the things were a part of this environment. Um, and so I would be like yes, I feel like with this question where I I feel like that's changed for me. So I I wonder uh you know it really depends on where maybe you're at in your journey. >> Yeah, I agree. >> Does that does that change? And has have you guys felt that personally yourself? I've only recently felt like I've gone through that. Recent is as in during the podcast I've switched from this person who felt like I had to go to the gym to have great workouts and to uh feel that to now preferring in fact I'm in the middle right now of designing and building like this like ideal home gym so I don't have to go to the gym you know. >> Yeah it's interesting. Uh so the data on this is pretty interesting. So, I think fitness fanatics, which the three of us would pro would fall in that category, right? We we made it our career. That's what we do for a living. We love it. Um, I don't think it plays as big of a role uh in someone uh like ourselves. Like, you take somebody who loves working out. >> Uh you can you can give them a garage gym, you can give them a gym down the street, uh park, >> they might even drive an hour uh to get to a gym. I I've had friends who've moved uh to really remote areas and had to drive 45 minutes to and back and they did it consistently because they're fitness fanatics. This is far more important for the average person that doesn't fall in that category of fanaticism, which is, you know, it's like over 95% of everybody. Uh very small percentage of us would work out no matter what. Um, and then you've got the majority of us, the vast majority of us where this, when you look at the the data on this, it actually makes uh a pretty big difference on uh consistency, which is the one thing you can really measure in these studies. They don't really measure, at least we don't have good data on how much weight is lost or how how great someone's results are, but what we have is data on consistency. Is this just a result of the kind of built-in accountability of like knowing there's people there, you know, like people are going to see me like because I mean you can kind of uh create that in in a multitude of ways, but like that's like a pretty straightforward way to approach it. >> Well, I used to think that and I actually I think what Sal's I can see right now what S has listed up for the the top three and I think I strongly agree with all three of these. Uh, and I I would have in the past said what you just said, which is I felt like that was a big part of it was like this I I see the same people and they're going to know I'm showing up and the energy of them lifting next to me like it was a vibe like where none of that is a factor. Where I currently go right now has none of that. In fact, the other the top the three that you have written here is every is everything. >> I agree with you for people like us, but like >> Yeah, but I don't I don't when he said that I don't relate to that. No, >> I relate more to the average person than I relate to him. >> Yeah, but you're a >> You say that I'm a fitness fanatic. You know what I am? I'm I'm somebody who fell into this career >> and I loved that having this as a career gave me an extra accountability to stay healthy and fit. >> That's what how I feel. >> Compare No, compared to the average person, you're a fitness fanatic. Look, you left this industry. You made three times as much money. You went back to this industry knowing you would probably make a lot less money because you love it. >> You love fitness. You love working with people. You love the business. >> Well, that's different, right? So, I do love helping people. I I there's I have found when I and I didn't realize this until I left and pursued money that I realized how much fulfillment I got from helping others be healthier. And I also realized too because remember I talk about that journey. I was the most unfit and unhealthy I'd ever been during that time, right? >> And so I also appreciated how much it was an accountability piece to myself. So, I I don't know. I feel like I connect more, believe it or not, with an average person than I do a fitness fanatic. I don't I don't I don't think of myself as a fan. >> I mean, I'm also the guy who's always like, "What do I always preach? Do as little as possible to elicit the most change." >> But but I mean, in the Okay, there's definitely a range of fitness fanatics, but you're not uh outside of the the realm of people that, you know, Well, >> we tend to work in the industry. Uh but the average person fitness for them is it's an afterthought. It's uh what I do to improve my health. My doctor told me I need to work out. Um this is this thing I need to do. It's very difficult to be consistent. Um how do I do this right? And then they stop and they get back on. And so when you look at the data on that person, which is most people, what uh what types of gyms or what things in gyms improve that consistency again? That's one of the best things. >> What are you wrestling with? I see you're wrestling with something right now. >> Yeah. No, just because I guess the point I'm I'm trying to bring up is like there's group classes are like a huge draw, >> right? It's still a thing. It's still what people want to get involved in. It's because they want like to feed off energy and create connections and community. Now, that's the same thing with Fitbit. Fitbit like took off in comparison to all the rest of them because they had a built-in accountability community. And it's just still like a very powerful uh thing to consider when you're when you're thinking about people wanting to get into a gym, stick with it. >> Well, the gym industry's got a lot of good uh data on this. So, the the gym industry itself is now a massive industry. Um, and they've got a lot of data on what gets people to sign up, what gets people to stay, and what gets people to leave. And they've really narrowed it down to three things. Two of them are pretty easy to identify. The last one is much more complicated. We'll probably spend more time talking about the last one than we are the first two. So here here are the three things that they've identified. Convenience and then cleanliness and then culture. So convenience very basic. I is it you know is it within 5 miles away from for home or work. And they found actually in data on this when it's more than that the the consistency drops off. If it's 10 miles away, believe it or not, which isn't that far to drive, you see far less consistency than when it's 5 miles away from home or work. So convenience is one. 24-hour Fitness did great studies on this. Remember when they were when they were the uh really the the leaders in big box gyms, one of the things they they realized is we're going to we're going to put gyms within 10 miles of each other. Whereas the the early gym industry was like, why would I put another gym 10 miles down the street? I got one right here. 24 fitness said, "No, no, no. If we do like triangulate, >> we end up getting more memberships and uh and which proved to be true." True. Now you see that model with like Planet Fitness and other companies. They see this, they know this. Cleanliness is one of the first things that'll get someone to cancel. So you get it, you go to a gym and it's dirty. Uh people will leave. Um now the third one is far more complex, which is culture. This one uh we've all experienced and I I know this for a fact. I know this. Adam, I'll speak to you because I know you've run clubs like I have. We could walk into a club, change nothing but the culture. Change nothing but the culture and the staff. The gym's the same, location's the same, equipment's the same, everything's the same. The difference is the staff, which really drives the culture. And within what, 30 days? Yeah. You would see 50% increase in traffic and people actually coming in to work out. >> Yeah. There was a saying in the in the company that there's no such thing as bad clubs, only bad managers. That's right. Because there was and there's plenty examples even outside of our stories of, >> you know, clubs that were suffering. you switch the manager who's the leader of the facility and instantly that becomes a top performing club and there wasn't like you changed the demographic or you changed the average the average income of the person that was showing up there. It was literally a shift in the culture the energy of the gym would be another way to say it. >> Um and that could would turn around revenue and consistency for the members. So yes >> within weeks which is wild. Um yeah, the best example I can give where in our industry there's you see trends all the time in our industry >> CrossFit. >> CrossFit prove this. >> Well, because it's because it actually it shows you how powerful culture is because the first two actually are not it's not the most convenient or clean place. It's a it's a dungeon. It's just it's simple. There's not a lot of equipment at all air conditioning. >> Yeah. It's kind of it's kind of grungy like grimy type of vibe. Yeah. It's not a uh I mean, of course, there's examples of people that made fancy ones, but for the most part, CrossFit, they were called boxes because they were just these little basic boxes without even air conditioning in a lot of them with simple equipment. >> And they didn't have great and they didn't have great workout programming, which you know, good coaches. No, >> it wasn't even great workout program. Wasn't great equipment. Wasn't great gyms. There was no air conditioning. There's chalk everywhere. >> Yeah. It was just the people there. >> But they had culture. >> They had culture, which big factor. >> It is. And if if you look at the data on consistency uh with uh the average person, the thing that contributes the most to consistency is community, it's wild. It it trumps everything. If you show up to a gym and you want to go there because you like going there because the staff is great, because the members you work out with are great, it's got a great vibe. I guess that's the best way to describe it. you walk in, it's got a great vibe. The odds you'll keep going are way higher than if you go into a gym with great equipment, music, everything's good, but you don't have that. >> That's Do you guys think that um since culture is the most unique one, like you said, convenience and cleanliness is pretty straightforward and direct? In fact, uh I have the gym that I currently uh go out at uh is the it checks these. It's the closest thing to me. So, it's the closest thing to a house and it is very small, very private and unknown. Um, and actually relatively expensive for how small, unknown, and how minimal equipment is there, but it's it's designed to be like a private place. And so, I love it for those two main reasons. Now, >> it is different culture- wise, especially when you talk about commercial. So, do you think culture is different for each person? Like I think about the culture of uh you know the the Gold's gym that I used to work out at when I was competing. >> I see where you're going. Good question. >> And and you know the part of the the culture there that I love during that time was >> different draw. >> Very motivating to walk in and see 10 other cuz it's not often you see super jacked people in a gym. Like you really don't. Most people in the gym look pretty normal average people. >> Roll through their >> Yeah. I mean, at at all times, there was 10 other of my peers competing and and training there. That gave me this like, man, I I thrived in that culture, and I and I like that. And heavy clanging weights and just hard training and I'm looking over like, oh man, he's staying here. I'm going to stay here. Like you it just it fit where I was at. I have no desire to lift their In fact, what I love about this, the culture is quiet. >> Yeah. I walk in and there might be one other person inside the gym and and there's a there's sometimes there's even not a front desk person. So I walk in and I check myself in and I walk over to the always open treadmill that I walk on and warm up like and I actually like uh kind of being unknown and undercover and you know there's a there's a couple regulars that we see each other and hey man how you doing and it's like a small wave and so that's a very different culture. So, do you think that part of this is actually uh maybe understanding who you are, where you're at? >> 100%. >> Absolutely. 100%. >> Also, we have a promotion going on right now. Buy any one of the top 10 most popular MAPS programs. Get any one of the other ones for free. It's buy one get one free happening right now. Go to maps bogo.com. Here comes the show. >> I think uh the culture has to match. Basically, it has to feel good to you. It has to be a place that you want to show up to. Now, for most people, for most people, what that looks like is a friendly staff that knows your name. Uh, it's a lot of encouragement. This is the average person we're talking about, right? Lots of encouragement. Um, and you start to recognize people and you show up because of those people. That's typically what it feels like. Now, the hardcore, you know, fitness fanatics, the bodybuilders, the athletes, they're probably going to want to be in a culture that drives them. >> They're probably going to want to be in a culture that motivates them to, you know, get that extra rep, uh, to push themselves extra hard, that's going to get them to want to be essentially squeeze out that extra 1%. I could totally see that. I could totally see being a competitive mindset walking into a facility that is a competitive culture, >> which by the way, >> okay, uh this is part of why I think the form CrossFit formula was so successful was because they built it around the games. >> They built it around there was this already a built-in competitive thing that even if you weren't going to be in the CrossFit games, you were doing the workouts that the athletes are doing. So, there's this competitive environment. So you wanted to be against other you wanted to work out with other people that were working out to be competitive too which was something whether that was strategically planned or not had to play a massive role in that because you you automatically create this. So my my good friend >> cuz like you would never be name a CrossFit athlete that would work out in a normal gym. >> Yeah. No, >> no, >> no. My friend Chuck uh good friend of mine, he's a pastor at the church I go to. Uh he loves CrossFit and I love to tease him about CrossFit. Uh, and you know, we we always tease each other about stuff. I'll give him like weird theology questions. He asks me fitness and I we tease each other, but I'm always like, "Okay, what is it about this CrossFit gym that you go to that you like so much?" Because uh, you know, I know there's better programming. I know there's better programming for him, the whole deal. And I said, "Is it the competitive nature?" And he says, "I'm not trying to be a CrossFit athlete. I'm not trying to compete in the games." He goes, "But uh, when I go in there and I try hard, everybody's really encouraging." And so it's it's less about it's competitive, but it's really about the encouragement you feel in the community as you're trying to do your best. So it's it's less about for the average person, I'm trying to be as good as that person over there, although those people exist. It's more about, man, I'm trying hard and I've never had anybody cheer for me. He actually told me a story of how of his first time he did a Murf, which is that crazy wad that they do, and everybody was racing in it, and he was one of the last people. And he said everybody waited and was cheering him on as he was going. He'd never experienced that before cuz all of his workouts before that were kind of on his own by himself type of deal. >> Being on a team. Yeah, >> exactly. That's exactly right. It's that community uh that that people get from there >> and culture. If you look at all the stuff cuz notice I didn't say in here equipment. Notice I didn't say in here cost. People will often say they're cancelling a gym membership because of the cost, >> but gym memberships are cheap in comparison to the other things that we spend money on all the time. Average gym membership >> is less than your cell phone bill. >> Nobody ever cancels a cell phone bill because of cost. Yeah. The reason why they cancel their gym membership is because they don't see the value in the money that they're spending. But when people are bought into a culture, it's worth every penny and they stick around. >> It's interesting to think about because too, like I know CrossFit was kind of like a big change and shift in the industry. And then there was like all these subcultures that that came out like you got the powerlifting gyms that were like I wonder how much that grew in itself cuz I've seen quite a few and I've and you know and I'm drawn to that somewhat just like you know if you you're around competitors for bodybuilding or you know just to have these different kind of uh specified segments of fitness where people really like you know are passionate and they get into that type of style of training. I I feel like, you know, we're kind of coming back to the general pop again and like we're trying to figure out like just getting people back in the gyms because, you know, it was like I felt like co really disrupted that progress. But it was cool when she started seeing all these like little subcultures pop. >> Yeah. And the reason why I'm talking about this is I think when people shop for a gym, I know this because I ran gyms. What they look at is they look at convenience, they look at equipment, the flashy stuff. I'm going to tell everybody right now on the podcast, the flashy equipment, all that equipment plays almost no role in your consistency. I'm going to tell you that. It's a fact. >> I have run gyms with the worst oldest equipment and we crushed >> because our culture in there was so awesome. And then I've been in gyms that look spectacular and you feel the dead culture and you know that they struggle. So, so but people here's what they do. They walk in, oh my god, it's got all this great equipment and the price is good. This is the gym I want to join. That's not the decision. That That's not how you should make your decision. What you need to do is go in there for a month. Yeah. >> Walk in, work out, and if you say to yourself, I want to be there. I want to go there cuz I like to be in there. I like to be around these people. I really like to be there. That's the predictor. Uh the best predictor of uh consistency is that right there. It's not equipment and it's not even price, everybody. Price doesn't play a huge role. Now, if it streams, it will. doesn't play a huge role although that's what the survey actually said. So to your point I think is a is I think what the point you're making is a great point because the three C's are technically actually cleanliness, convenience, and cost. >> But you're what you're making the case for I think is what will result in a better results for the person. So I'm going to throw a wrench in this conversation. um you uh where where is it or how does somebody determine that what they think is the right culture for them is actually the is a bad culture thing and I'm going to use you as an example so I don't insult everybody else I'll just insult you >> just don't fine >> so cuz I know I know this will be this this will be >> hard for a lot of people to see this I know you you are self-aware enough that you can >> you know what you struggle with you openly have discussed body dysphoria. So, >> there's part of you that probably is has got a natural draw to want to maybe even work out or be around like a bodybuilding culture like I like. >> Uh, and but would you say that's a good culture for you to be? No. >> No. I think for the average person, uh, and I'll go back to myself. I'm not avoiding it. I think for the average person, step one is a culture that makes you want to show up because consistency is the biggest problem. So before you get into is this the right culture for me? Does it make me want to show up? Let's just start there. Let's just start there. You show up for a while. Then you can ask yourself a question. Is this the right culture for me? But but but consistency is the biggest problem in fitness. We know this. It's it's a subpar workout done consistently does better than the perfect workout done inconsistently. Now myself, for myself, the reason why a majority of my workouts are not done in bodybuilder gyms is exactly for what you're saying. I love the bodybuilder gyms, but when I spend too much time in them, >> uh it's I get too embroiled uh in that culture of trying to get as big and muscular as possible. And I know this about myself. And so 90 >> 95% of the time when I'm in a gym these days, >> it's more of a like not really a country club, but more of that kind of style of gym that's got other amenities, got a steam room. the average member uh is much older or families uh and I I do better in those uh because that culture is healthier for me for sure. >> I I like that you framed it that way because uh I do think that we have obviously a very divide in the audiences listening. We have people that listen to the show that are are very inconsistent and are trying to build a routine and change and be healthy or just getting started on their journey. And so the fact that you framed it that way, I think is so good because I think you're right. >> Don't over complicate this. If it's something you enjoy and it the culture is amazing and you're drawn to it to be make you consistent, start there. >> Then the other half of our audience, which I think are call them fitness fanatics, call them cons really consistent people, whatever, how you want to label them. >> Have a come to Jesus talk. >> Yes. These are people who love listening to podcasts, been listening for years possibly, or maybe they just found it, but they've been working out for years consistently, >> and they're drawn to a culture or a modality potentially not ideal for them. >> You're right. I mean, I even like just listening to you guys like I I would have like an itch to go, you know, some super competitive like athletic or powerlift chip. It's not going to be good for me. Not at all. And so yeah, to your point, I would I would steer more towards like a raet ball or like something with like leisurely activity attached to it and like more of a chill vibe. >> Yeah. No, and again, just to go back, there's a ton of like >> for me >> CrossFit Orange Theory type of people listening right now. See, this is what I'm saying. I love this. >> These are people that that call in who like, I've been doing Orange Theory for 3 years. I can't see results. I'm tired. What's going on? It's like, okay, good job on the consistency. We got to change the workout. And it's hard for them to break up with. >> Yeah. Because they've become so attached to the culture, >> but it's no longer serving them. Yeah. >> Yeah. But step one is be consistent. >> Yeah. No, that's why the way you framed it was perfect because I don't I also don't want and and and I think this is a great way to talk about things like CrossFit and Orange Theory because I know sometimes uh if you've been listening for a very long time, it could come off as if we're just bashing or hammering that. Listen, if someone's never worked out in their life before and they their first year of working out, they spent a year of consistency at Orange Theory, I'm celebrating that. Like, I'm not making them feel terrible that it's a terrible It's like cuz to your point right now because that made them consistent. So, great job. We started, okay, now let's evolve. Yeah. >> Now, let's understand that you you needed that motivation to get to the gym with the of the community, the competitiveness of the CrossFit or whatever the thing goes. You've now built the habit. You've now reaped some of those benefits. You now consider yourself a person who works out. Now, let's evolve and find the better routine for you. No different than how all of us are admitting right now about ourselves. I know that going to that that bodybuilder gym right now is not the ideal focus for me in my life right now. I care way more about being a father, a partner, uh a business owner, a a health and longevity. Those are all trump like a bodybuilder. So what am I why would I even put myself? But I know I I like that and there's that edge to me. So that I don't belong there. I don't belong there right now. Well, just to add to what you're saying, Adam, the the when you look at the facilities with the best consistency, okay, so the ones that people go to as beginners or not fitness fanatics who end up sticking around and staying around for a long time, those facilities have the best combinations of the thing you said, the culture that gives them motivation, but also appropriate workouts. And what are those facilities? These are personal training studios, by the way. also the most expensive personal training studio. Good training studios with good trainers are the most expensive of all of the categories we can think of because personal training is done per session. You're not paying monthly and if you do it's expensive, but it's often times per session to the tune of $50 to $100 plus >> personalized. >> And I've been part of great personal training studios. I've owned one and I've been part of other ones and I know of other ones. You want to talk about consistency? people go and they don't stop for years and years and years and it's because all those things that you listed. It's the best workout for them because it's individualized. They got a good trainer and it's a great culture and they just don't leave. >> So that's actually what I I I pay uh a premium to be a member at a private studio. >> So that's what I'm that's why >> it's a personal training studio. >> Yeah, it's a personal training studio. So yeah, so if you have a trainer, you're not paying a membership. Uh, but he allows a certain amount of memberships to be there. And he he he tries to deter people from wanting to do it by charging kind of an exorbitant amount. Like you most people that are shopping for cost would go like this makes no sense. I can go up the road to fitness 19, get three times equipment, open longer for a fraction of the price. Why would I pay that? Unless you appreciate >> exactly some of the things that you're saying right now is like I appreciate the cleanliness, the convenience, the the lack of people that are in there. Everybody that is training is training with a personal trainer unless you're paying that exorbitant amount like I am just so I could have that. Like that is I I value that, you know. I value that a lot right now. >> That's awesome. Uh I um I I've been reading more studies uh on the effects and impacts of probiotics and athletic performance, uh fitness goals, fat loss, muscle gain, that kind of stuff. And it's really remarkable to me because uh these studies are all coming back showing that there is an impact a positive impact that this supple that supplements that contain the right strains of bacteria, good probiotics are performance-enhancing supplements. It's pretty wild in particular endurance and strength. >> So I looked up the mechanisms like what's going on here because we've speculated on some of the stuff like you know we work with >> we were speculating. >> We work with Seed. So Seed is a probiotic company. It's one of the best ones in the world. It's the one only one that we promote. And we've also since gotten messages from people who said, "Well, I was taking for gut health, but I think I'm noticing strength gains and stuff from it." Uh, because I heard you talk about these studies. Um, and it's legit. So, I looked up what are the theories like what is it about these cuz you know the microbiome does so many things. There's probably there's a million different ways we could speculate as to how taking a probiotic would make you stronger. Uh, but here's some of the here's some of the theories. says, "Better amino acid availability can theoretically support muscle protein synthesis when training and protein intake are already in place." So, by uh a a healthy microbiome or using the right uh probiotics can take your current protein intake and just make it more effective. That's one. >> Other proposed pathways include lower inflammation and oxidative stress and gut muscle signaling via short- chain fatty acids. So in other words, when you look at the data on uh how they affect let's say muscle gain, there's a small effect on building muscle, but there's a larger effect on strength. So it just might be that taking a probiotic like seed is getting your CNS to fire. >> Your CNS fire a little bit, >> fire more effectively. And it's not a stimulant, it's not caffeine, doesn't raise your heart. It's good for you. How wild. >> Just shows you how integral the gut >> is biome. Well, don't you guys feel like part of why this is so wild? so crazy and surprising is because we always we we grew up in western medicine, right? That's what we and and the studies are all mostly designed that way. And so >> we we have this very uh isolated approach the way that we do studies and we look at things uh rightfully so, right? I'm not bashing on it per se, but it's it seems a little obvious to me because all of our systems work synergistically together that if you did something to improve any of those systems, in this case we're talking about like digestive system in a healthy positive way that it would impact the other systems. We see examples like we talked about other studies right now that are so fascinating wild like uh mitochondrial health things taking a supplement or red light therapy that improves mito which is the engine in your cells. We talked about this the other day. And then oh my goodness, it also improved like no [ __ ] It's like >> it's kind of obvious that and and really what makes it so profound is you know a probiotic is that useful or that helpful I think to your digestive system that it has that not only does it help that but has a even carryover into the other systems but it seems a little it's kind of obvious to me. >> Yeah. And and probiotics in general might even be more beneficial for athletes than um other categories. >> Yeah. world too. I mean, think about athletes and their nutrition in general, like and how that affects like uh their performance. And so to be able to now crank up the ability to to fire more effectively by just adding in, you know, probiotics, that's a whole another factor. >> Well, especially since athletes are so fine-tuned that 1% in any direction is such a massive thing. >> Well, it's more like this. Uh chronic gut inflammation is higher in athletes than it is in the average person. Do you know >> is it the inflammation? because you're such high stress. >> You're training hard. You're training hard all the time. >> Yeah. You're always you're always recovering is always you're always tip tipping over into the too much. >> Yeah. So like what they So leaky gut syndrome. What do they call it now? Intestinal wall permeability or something like that. I think that's a medical term. But leaky gut syndrome. It's actually relatively common in comparison to the the the normal populace. It's it's it's more common in athletes. >> Yeah. >> Because of the inflammation, how hard they push themselves to train. >> Stress and not poor diets. You know, you know what? Uh, I'm glad you brought this up. It was been a while since we've talked about this and I I was just talking to a was it a family member or a friend of mine? I don't remember who it was. I was trying to explain a leaky gut and um why it can be so elusive to people because at least in my experience, I see two two common things. uh one either one it's a food that person has eaten forever their whole life and so they just assume that they have no issue with it which by the way if it's something that you eat regularly your whole life and you pair that with an athlete who's pressing stress levels >> it's more likely it'll be a food like that correct like it's like >> you're exposed to it more >> exactly you're exposed to it more frequently all it takes is a time where that gut lining is vulnerable I guess is one is with for a lack of a better term uh vulnerable and then that food that you eat so regularly gets through into the bloodstream and now your body it like >> Yeah. So it's hyper permeability. So your your gut is permeable. Um it's a smart uh barrier that allows the right things to go in and the wrong things to not go in and at the right time. It's very complicated. But when it's hyper permeable uh e because of inflammation um or let's say your mucosa lining is deteriorated or you know you've got you know dispiosis, right? You got bad bacteria overgrowth in your gut. um things get through when they shouldn't. And the way that the body can sometimes respond to that is by creating an immune response. >> So you always eat eggs, let's say, and you've got some gut inflammation going on for whatever reason. Uh suddenly your body now becomes intolerant to egg proteins because of the hyper permeability. Your body now mounts an immune system uh an immune response because it's it's picking up these proteins where it shouldn't be and they're like foreign invaders. Yeah. >> Well, and then also to add to that why this is so tricky and can be elusive and hard to explain to people is sometimes or at least what I've experienced is there's it's a spectrum how how tolerable or intolerable your body is to it. So maybe somebody and this is why so I feel like sometimes it's so difficult to get somebody to understand this. So let's use your egg example. I've been eating eggs my whole I eat 10 eggs a day every day for my whole life. Um, now all of a sudden there's there's something going on, but you don't connect it to the eggs because you just kind of have this >> eggs are fine. >> Yeah, eggs are fine. I eat them every day. But you you tend to always have this like lowle systemic inflammation going on or gut issues and you're not attaching it to the eggs cuz you've ate eggs your whole entire life and this has just recently showed up say 3 months ago or a year ago or whatever like that and that's always been consistent with you. But what you don't realize is that's what it is. um that is really difficult to and then eggs are healthy, right? And so that's the other layer to this is just like you know we just assume it's going to be ice cream or it's going to be one of the obvious things. Um, but I I see that a lot. And again, because it's on a spectrum, you know, it maybe it's somebody who doesn't have like, you know, like you had like very severe likeam like you were it was easy for you to point out. I wouldn't say easy, but you you >> It actually took a while, dude. I I when I figured it out, so this is when my gut was at its worst. It was eggs, nuts, legumes, dairy, um yeast, uh and um let's see, what's the last one? It was and gluten. So those were the things that I was reactive to. Some of them more than others. Dairy was immediate. The other ones were a little less. Um after, you know, healing my gut and doing all the right stuff, which took a long time cuz I had to figure out, you know, what was going on. Now I can have all of them except for gluten. If I have it too many days a row will mess me up. Dairy I got to stay away from. >> But eggs and legumes, uh you know, nuts, like no problem anymore. So you can reverse yourself out of some of those things. And and and and to your point right there, you can be on a spectrum on those things because I feel like that's where I am with some foods. Like I can >> gluten I'm I'm definitely more sensitive uh to that. In fact, I just did this uh last night and it was a wild reminder because it had been so long. Um my my diet's been pretty dialed. I hadn't eaten a random place of pizza. I had four slices, too, which is a lot for me. I haven't done something like that in a long. And man, I just looked like a balloon. And I because I've been telling you how much inflammation has been down for me. Like I've been because of the the uh micro doing and my diet's been dialed. I've really noticed my inflammation has come. I I got a hold of that really well for like over a month and a half, two months now. And I've I felt so good. And this was like kind of the first time I had pushed something uh like out of bounds like that. And I had gluten and I had a lot of it. And it was like instantly like later that night I went, "Oh my god." Like here's that inflamed feeling and look. But I I also know that I have been numb to that because it wasn't like I didn't like I wasn't like on the toilet or I wasn't like oh like >> especially eating a little every day you're kind of swollen every day. >> Yes. So that that's what I mean like I've I've kind of always had a little bit of there. So it's like you're and that's what I mean by when we communicate this it's really hard cuz some people have this kind of this low level of systemic inflammation because they're consistently kind of allowing something that their body's intolerable to. I tell you what, like cuz I listed the common ones, but I would say 90% of the time, this this is probably going to anger some people, and I don't know why this is such an contentious topic, but 90% of the time when I had a client eliminate gluten, they felt better. >> Like nine out of 10 times, I'm, you know, I can think of one person, that's why I'm saying 90, where it didn't make a difference. Everybody else noticed less pain, more energy, less inflammation, less water retention. just it's just one of those that I think most people do better avoiding. Some people can eat it. So, but I think a lot of people do a lot better. >> They can, but I think some most people are just kidding themselves. >> I that's what I think it is. I think it's most like I could go do it. You know what I'm saying? But then I just have this low like low level. >> I get swelling like you do. Yeah. >> Oh, man. Especially if I >> Well, now you know I notice it now way more where I don't think I ever noticed cuz you tell me. >> I come I come to work and I was like, "Well, you been eating gluten, buddy?" Oh, come on, man. my Facebook history. >> Oh, I hate that. >> Yeah. No, it's >> remember we came back from England. We were in the UK and I was having beer and I was having bread. >> Yeah. >> Uh and we were just we were there for like two weeks and I was like on a daily basis I was having >> and then flying too. >> Flying and then we interviewed uh Jordan Peterson and I watched that interview and I'm like whoa dude. >> Yeah. >> What's wrong? I wonder too if there's something there. I don't is are are we more aware of it or is there also something to be said about because you've you've now pulled it out and you've eliminated it for long enough then you become like ultra sensitive when you go back to it like is is is there is there is there two different things going on there? >> I don't know. I don't know. But I do know if I have some I just have it once and I could tell I hold a little bit. >> Well, that's last night it was like obvious to me. It was just like instantly like couple hours later I went up to the bathroom went, "Oh my god." Like >> it was it was so wild to me. uh how much yeah physical change I I can see but not like I said what's see and here's where it's deceiving >> I've been so moderate to low calorie that it didn't uh my digestive system didn't go like >> my I I was able I was able to to process it right I wasn't like on the toilet or messed up from it but I could see the just the inflammation like throughout my whole my face my body everywhere I was just like wow and it wasn't until the morning time did I see that pass or whatever but I just I think that so many people walk around to kind of close the loop on this whole conversation from what you're saying is like >> and this is my point about how this body systems all affect each other. And then you have you struggle with building muscle and losing body fat and you you know you consistently have a lot of stress at work and you going through it with uh your spouse right now or have teenage kids or whatever. But like all those little things compounding and then you just and and because it's eggs, it's a healthy food. You can't wrap your brain around why am I not seeing the results? Why am I not losing the body fat? Why am I not able to build >> integrated? Yeah. To your point, it's like all these systems need to be able to play nicely with each other. And if one is off, it's like the whole system is going to suffer. Well, what happens is, and there's I, this is some of the stuff I hate about uh fitness media, is you'll get people on fitness media who say it's about the calories and the macros. And so, cutting those foods out isn't going to make you leaner. And it's like, look, if it makes you feel better, if you're less inflamed, if it positively affects your hormones, uh, which all of those things can be true, uh, by eliminating foods that you're really reactive to, then it will help, uh, with fat loss. It will help through your behaviors. >> It will help through your exercise, your movement, how you feel. will help the way you sleep. >> It'll help those things which which helps all those things right there. And it's so which I think as I this is I feel like I'm an old man when we talk about stuff like this lately. We talk so much about sleep, you know, and and I feel like anybody who gets north of 40 can relate, you know, maybe if you're 30, you're rolling your eyes right now, but that anything that uh I do that impacts my sleep positively and negatively impacts all those everything >> all those things so much more. I mean, uh, my joints don't bother me the same in my workouts. I've got better energy the next day. I mean, it's just my libido. I mean, all the things improve simply just by getting better night's sleep. And one of the number one things that can disrupt a good night's sleep is shitty digestion before I go to bed, you know, or inflammation going on. Like, that's >> wakes you up in the middle of night. >> So, it's like this idea of like, oh, it's just simply calories in, calories out. It's like, well, it's not that simple. Um, there's more going on than just that. >> There's nothing like getting woke up in the middle of the night because your digestion's messed up. That's the most frustrating >> me off. >> Or do you do what I do? If that happens, not often, but if that happens to me, I uh stubbornly lay in bed. I'm like, it's going to go away here. And just draw it out. >> I do something drastic coming out one end or the other. Oh god. I get up and try to do air squats. Try to move it >> in the house in the room. >> Yes, dude. wake up. What the hell are you doing? >> Yeah. Well, this has happened to me a lot, but there's been times I've told you guys recently, last time was actually at a hotel was where I ate late in bed. I told you guys that it was late at night and it was just I could like I was so bad I was keeping up. I had to get up and I'm like, I got to move. I got to move these calories. >> You know what's really frustrating? This just happened. This happened to me recently. I didn't realize this. I was we were at a restaurant and we were ordering food and you guys know me and French fries. Like I got to love French fries. Love French fries. Any fried potato for me is like my favorite thing. And uh I see in the menu it says a side of French fries and it says underneath gluten-free available. I'm like French fries? Where the hell is the gluten? >> Yeah. What what are you adding here? >> You know what a lot of places do and it dawned on me. There are definitely places Well, I'll eat the French fries and I don't feel so good the next day and I think it's the oils. >> Oh, the oils. No. So it's not like some batter. >> Yeah. You ever have French fries that seem to have a little bit of like a crust on them? >> Yeah, dude. They freaking put them in flour before they fry them. >> Sneaky bastard. Really? >> Yeah, dude. It happens all the time. >> It happens all the time cuz I'm thinking tomato is gluten-free. How dare you? >> I'm thinking back. >> Is that true? Look that up. How How common is is dipping fries in? >> I think it's more common than you you know. >> Yeah, I think it is. >> So, you ever eat really good French fries and they're really good and they got a little bit of the crust on them. That's what it is. >> Well, you're you're hitting on something that's interesting to me because there's definitely times where I've ate fries and felt totally fine. There's other times I've ate fries and felt like [ __ ] So now I feel like an idiot. I'm going to ask every time like you know some kind of oil. >> I just assumed it was. >> I thought it was cuz of the oil and yes that could also not make you feel good. But now that I know that they're putting flour in them. >> Very common. >> Very common. They're coated with flour or starch. >> No [ __ ] >> Yep. To give their fries an extra crispy exterior and prevent them from getting soggy. See? >> Scroll down. Look at wheat flour. Often used for heavily battered. >> Super lame. >> Or season curly fries. Oh, IT'S MY FAVORITE. >> OH, IT MAKES ME SO MAD. >> Fries are so good. >> So mad. I love that. >> Wow. >> Well, that bro, I cannot I did not know that. >> Yep. >> You just got to go. >> But it makes so much sense because I can literally think of like so many times where I've had French fries where they just it went down so easily. No problem. And then other times were just like cut. That just sat on me, man. >> I think it was Cheesecake Factory. I think that's where I was. >> That sounds like a place that would do it. >> That place is horrible. >> I think In-N-Out watch it does it normal. I think >> no. In-N-Out fries are I get to eat a million baskets of those. >> Yeah. And it feels me at all. It feels that way, right? So that's probably why I mean that makes so much sense now because there's definitely times and you know ones that it's always those big fat crispy ones. >> Yes, dude. >> And I love curly fries. If I see curly fries on the menu, >> I'm going for it. Not anymore. >> God damn, dude. You just totally blew my mind right now. >> It really Listen, it ruined my day when I read that. Well, I mean, actually, it's exciting though because I it's always pissed me off that it's like this. I feel like I'm rolling the dice when I have French fries sometimes because sometimes I'm like, it's they don't bother me at all. >> Now, you're going to be that that that dork that's going to say, >> "Well, are the fries?" >> I think now that you now that you've described it and you said it, I think I can guess. >> I don't even think I need to ask. I think I think it's pretty obvious the ones that are probably doing that, you know, and it's probably just >> like, "Oh, no. I just like I get a little gassy." Yeah, >> you want to punch yourself >> be that guy. >> Yeah, >> I just blame it on my wife. My wife wants to know this. Uh, >> she wants to ask if there's gluten in these fries. Roll my eyes real quick. You know, allergies, you know, wives. >> You know what I mean? All right. Here's the fries. I take them. >> I thought they were for her. >> Anyway, hey, uh, I I wanted to bring up something really interesting that I read about. There's this famous study done in the 1980s. They call it the famous nun study. >> Like nun like a like like a Catholic nun like >> Yes, dude. Uh and it's really cool. So this famous nun study >> is it like a one related to sex and not having sex? >> No, no, no, no, no. It was related to brain health. >> So here's what they did. Here's what they did. I don't know why he said that. Uh why that's >> definitely abstains. >> Yeah. I mean I would think that's what the study would be on you. >> So it was a study what's unique to them. That is let's check. >> That's not the only thing that's unique. So it was it was a longitudinal study on aging and Alzheimer's disease. By the way, I sent it to Max Luger. He wasn't familiar with it. I'm like, "Dude, you got to check this out. It's really really cool." >> Now, what's cool about it is that uh you know, when you study a bunch of people, by the way, this was a large study. I think there were 678 sisters uh that were in this. >> What's difficult about studies is you have wildly different lifestyles among people typically. So you got a lot of controls to figure out like what is it? Is it this? Is it that? Well, when you have a bunch of nuns, a lot of that is controlled. They live very similar lives, very similar diets, uh living conditions, education, >> lifelong habits. None of them smoked, almost no alcohol, no children, right? >> So, it's a great study to look at brain aging and what's going on. And so, they found a couple things, but one thing really blew me away. So, trip off this. So, I'll read the I'll read uh from a article on the study. >> Is there a way we can kind of guess? I want to guess what's >> Well, this one right here tripped me out. This is why I sent it to Max Lugir. Okay. Some sisters stayed mentally sharp into extreme old age even though their brains were full of the plaques and tangles that define Alzheimer's. >> Oh, interesting. >> The best known example is Sister Mary, who scored well on cognitive tests at age 101 and died shortly afterwards. her brain showed abundant Alzheimer pathology. So she if you look at her brain like oh she's got really bad Alzheimer's crushed cognitive tests. >> Interesting. >> So they this is an there's an idea that came out of this which is that a lifetime of education and mental activity can help build a reserve that lets the brain keep functioning despite damage. So it's like an adaptation because of her activity because of all the things she did. They listed things like prayer. Uh they listed things like uh you know meditation and doing things for other people and very active. Even though her brain had all of the signs of Alzheimer's, she cognitive cognitively scored. Well, >> isn't that crazy? Now, was she the >> I thought the plaques were >> Yeah, because the plaques they've they've attributed because they're always trying to look for like some, you know, something that's common like commonality that they find and then I I thought that they they somewhat kind of dismissed the plaque a little bit before >> they it's definitely Alzheimer's has the plaques. >> Yeah. >> Okay. And they think they think it plays a role. Now, the dismissal came from like all these pharmaceutical companies creating drugs to stop the plaque, >> but they didn't work very well. >> Didn't work. Yeah. Oh, that's what it was. They're trying to address the plan. >> There's other theories around it, but it's definitely a hallmark of al Alzheimer's. And so, some theories are like, is it a protective man? Like, what's going on? >> Nonetheless, here you have uh some some of these nuns >> who for all intents and purposes, cuz as part of the study, they donated uh their brain so they could get tested afterwards. They're like, "Oh my god, she should have had >> So, it's like active tissue because they've still been working." >> That makes me Isn't that wild? Yeah, that makes me want to see like other examples of like um say maybe professions or hobbies that people have that really like change challenge the brain and then like is there like a much lower rate of Alzheimer's or dementia >> with with de Yeah. with that that type of a person, right? Like think of a I mean a example somebody who does like crossword puzzles their whole life or something like that. Does that does that make a difference? the the biggest predictor when it comes to that are social uh social networks and a vibrant social life, which all of these nuns had, right? Because they're in >> they're with other sisters. They're never lonely. They're with each other. Um and so when you look at the data, loneliness is a huge factor. >> So, did none of them have it? >> Uh no, no, no. Some of them developed Alzheimer's with symptoms, some of them didn't. Um but was this was that was just one of the more remarkable things is they looked at her brain and said she should have had all these symptoms but she she did very well. They also found that so they had they followed them for a long time. So this is another cool >> Yeah. but was that was that like so then you you shared one example. >> Yeah. There were a couple like that. >> Okay. There were a couple like that. Um >> she was just the most >> she was the most pronounced. >> And then they also found that uh cuz they followed them for a while. Sisters whose autobiographies showed low idea density. This is like fewer distinct ideas packed into their sentences were far more likely to develop Alzheimer's later. >> So when they were young based off how they wrote uh if it was lower in what they call idea density. So ideas packed into their sentences essentially complex uh writing lower amounts of that had higher rates of Alzheimer's later on. >> How would you how would you give an example of that? Uh, maybe we could look that up though. >> Description in detail >> because that's all I Yeah, I think so. I think it really has to >> more adjectives. >> No, I'm serious. I measured like that. Like this person used uh 500 adjectives for every something thousand words. >> That's a good question. I guess >> I mean, how else would you how else would you describe that in a on a study? I feel like >> I don't know. Maybe we could look it up, Doug. What is idea density in writing? Let's see uh what it says. Did your computer freeze? >> Yeah, it did. So, yeah. How much information or meaning is packed into a text? >> Okay. >> Um, so there's two way two main ways. Lexical density, the ratio of important content words to grammar words. >> And creative density, how many layers of plot, emotion, and subtext are built into your writing. >> Dang. So that's really super clear. >> We better we better hurry up and retire for Adam for >> what? What are we doing? >> Hey, bro. is whoever gets that first for sure. Are you guys going to like like >> Oh, for sure. You want to prank me? For sure. Oh, yeah. That's mean. >> Yeah. Yeah. That's so mean. >> I feel like you you would to me. So, that's I have to >> Hey, remember remember you gave me your car? >> Yeah. Yeah, I do. >> Yeah. You always give me dude >> cuz your concussions. >> Yeah. Like >> I don't know. I would fail this one. >> Well, yeah. It's like it's in my family, too. I'm like always like, you know, trying to stay ahead of that. But it's like, dude, at some point I'm just going to start forgetting everything. >> You know what? I don't think so. You know why? Because since I've known you, you've only gotten smarter. >> It's true. It's true. >> Since I've listened to you talk and since we've had conversations, >> I mean, you've got started right here, but I mean, it's you're like that's such a [ __ ] sandwich. >> I didn't say that. >> I mean, you were borderline [ __ ] when we first >> I seriously was going to put a helmet on you, dude. >> I thought this was Adam's special needs friend. >> You're out of range now. You're you're safe. >> No, that's >> that's not what I meant. No, you've only gotten better, dude, with your verbal fluency. >> I would think uh us doing this actually would be really good. >> What >> us having to communicate on a podcast like this? >> So, I think you're right. >> Would probably be really good for us uh to to help prolong that or Yeah, I hope so. I hope so, too. I hope so. >> Kind of forces the issue, you know? It's like, yeah, we got to work. >> Well, whichever one goes first, the rest of us will take care. >> Okay. Well, yeah, we got you. >> We'll make it packed. Yeah, >> we'll take care of you. >> Yeah. Do you think we've I don't think Have we increased ver verbal fluency or do you think we just gotten more comfortable? >> Uh and are they independent of each other? >> Uh I mean I talked to you guys off air too. So >> I don't think you've changed. I think Justin and I have you guys are both smarter. You guys are both a lot >> smarter. Yeah. I think you got dumber. >> Your voice is totally different. >> I heard like from way back. >> Did I tell you that? Did we tell you that? >> Oh yeah. >> Who was in here? Uh that Oh, it was Cole. Cole played like like one of our uh you sound like number four episodes. >> So he comes in and he goes hey he goes how do I get better at podcasting? So we're like Justin and I are like you just got to do a lot of it cuz that's all we did. We don't have just keep going bro. So I said you got to listen. He's like cuz how did you guys get so good or whatever which was a nice compliment but I said you know why don't you go listen to one of our old episodes so you can feel better about yourself. So he pulled up episode like 50 and hit play on his phone. First of all, >> I was going to leave the room, >> bro. First of all, none of us sound the same. >> No, >> all of our voices got lower. >> All of us. You did. You did. I did. All of us. Yeah. >> So, I don't know if that's just as you get older, >> your your your >> throat grows. I don't know. >> No, I think that's that's the calmness. >> No, bro. Your voice sounds different. >> You sound like a kid. >> I feel like yours really sounds different. >> Yeah, all of us do. >> Really? >> Yeah, dude. Listen to it. >> Justin, too. >> Justin too? >> Yes. >> Yeah, it did change. Yeah. >> Doug, look this up. Does a man's voice get old get lower or change as he gets older? I mean, not like coward disturbing. >> You put on like 75 pounds of muscle since then. So that'll that'll that'll make it that'll make a difference on your throat alone? >> Yeah. >> Your neck grew. You lost 75 pounds. >> So it typically deepens and gets lowered. Okay. Obviously during puberty, but uh but as men reach older adulthood, their voice voice actually tends to become higher in pitch. >> Why? Opposite direction. >> We're not done with puberty. Oh no. >> Is that what's happening? >> I I think it's more of a >> comfort. I think there is a low level I think there's a low level of anxiety or stress underlining our voices. I think you listen to yourself and you're like e I'm annoying and you're like like calm down. >> I mean it at this point I mean god how many what are we at Doug? 2,000 3,000 something like that. Like it's just uh it's it is no different than having a conversation with you. Just you guys. Yeah, >> early on I, you know, we did a good job of of pretending that, you know, or or make trying to figure that out, but I think that what you hear >> that at least my opinion is that is just us just relaxed. >> I'll pose one more theory, which is our recording environment has changed a lot since then. >> Oh, yeah. It's improved. >> Yeah. So, I mean, better sound deadening, maybe the equipment's better that we're using. Uh, who knows? You know, >> when we're done here, I'm going to pull up episode The reason the reason why I don't like that theory is that you can tell even like in S and I's like early YouTube videos which is >> our voice is different. >> Yeah. And then you compare >> Well, we're using the same recorder though. >> No, no, no. That I'm Yes. When we do a shootout here, it's no different uh than the first ones to the newest ones. >> Yeah. >> Yeah. So, what do you say? What do you say to that? >> Well, so I mean maybe the playback speed was a little different or something like that. I don't know. >> No, it's a it's a very distinct >> Yeah, dude. >> Yeah. Yeah. Yeah, man. >> Yeah. No, it is different. >> Well, if it keeps going higher, >> our voice is supposed to be going higher. >> I don't think so. I can't I can't imagine that. >> That's what the computer said. >> Think about it, though. >> Well, at the very least, it just it just disproves that that's the reason why though, cuz we're getting older. That shouldn't have anything to do with it. I definitely think it's when you're anxious, uh there's it definitely changes. I mean, Google that. I mean, if you're uh anxious, does that have a >> If a man is anxious, does his voice raise? >> Yeah. >> In octave. >> Yeah. >> And so I think that >> I guess that that's that's that might be true, right? Like picture a dude who's like he's like a big dude come. >> Yeah. No, man. I'm cool. >> Well, I don't I wish I do you remember Yes. a man's voice can go up. See, so I This is what I think. I think that we've had I mean, at least uh personally, I know that there was a time and we were at this studio still. >> Yeah. I'm buying into your theory >> where I uh you know I lose my train of thought and I could feel myself get super anxious like like seriously so so but I can't tell you I can't recall when that left I just it's been a long time now but we were here still so it was it was within the la it's been we've been here for almost what nine eight or nine years now Doug how long we've been here >> here uh 10 years 10 here >> uh in October Doug just posted up there look at Doug trying to call us Testosterone increases the size of your vocal cords. We are on TRT now. >> I've been the whole time. >> So, >> I've been since I've been the whole time. >> You're on less. >> I'm on less. So, that doesn't fly. >> Yeah. So, you're wrong again, Doug. >> Well, so the theory was that men's vocal cords actually become more thin as they get older. That's why their voice goes up. >> Yeah. >> However, with more testosterone, I >> I don't know why. >> We Googled what I said and it confirmed. I'm the only We've all thrown out ideas. None of ours have been confirmed except what I said. >> Snore now. >> I think it makes the sense >> because you're fat. That has >> Yeah. If you get fat, like look that one up. >> You can hear that in someone's voice. Like if you listen to Biggie, >> you don't I don't need to look at a picture of Biggie. You hear his voice. Oh, he's obese. >> Oh, yeah. Yeah. >> He's got that sound. >> He's got that heavy all Yeah, I know. For sure. Yeah. I think I think it was that I think that we all were even you as as comfortable as you you are with with you've always been with talking on camera and all those things I think you've even settled into you way more way more way I mean at least from my perspective of watching you and I know what I have felt personally with uh you know having moments like that I I haven't had a moment like that in years and you know probably seven eight years but I do remember even being here like there'd be times we'd be talking and I'd be like oh [ __ ] I lost my train of Yeah. And then feel and inside the anxiety of like filling the gap or I just I don't have any of that. >> Yeah. Now I just forgot what I was going to say. >> Yeah. Yeah. Say that. I forgot what I was going to say. >> I want to mention something to people before we uh we we we transition. Uh we there are there is a lot of misinformation on social media now about peptides. A lot now. It wasn't like this before. >> It's gotten bad. But now I'm seeing all this content on uh peptides and how to use them and where to get them. Uh and this is because they're popular. Um and I have friends I have friends that get their peptides from god knows where. >> Um anyway, if you want to be in a community where you can learn about peptides where there are medical professionals who are in there also uh who pop in to answer questions. Uh we have a a community um on the school app. So it's school with a K. So school.com/mindpump hormones um and you'll be in a community where you can ask questions and get good information. >> So the audience knows this is what's replacing our old Facebook forum. Yeah, we got rid of that. >> And the reason is it's been it was was such a headache um because of how much misinformation around peptides and how much it's starting to get regulated and how many eyeballs are on it. Facebook starts regulating all the things that you say and not say. And so we were constantly getting flagged in our own private forum with conversations that we're having about peptides because they're starting to crack down on that >> that we were having to go we would shut down then we had to go back and explain what it was and then we get un and it was just we did that so many times we finally said we need to pull off this forum so we can just we can control the conversation completely. uh which that's what's cool about school which is also exciting because there was a lot of things that we had to skirt around that we couldn't say or couldn't talk about because it would get removed from Facebook and we knew that and so uh we can have way more open dialogue inside this and so I'm actually really excited about and school has lots of ways to to to pen the conversations and webinars and content that we planned so really excited to build this out and so it's going to be an incredible community and if you like the forum that we had on Facebook it's only going to be better than that. And so, and if you were looking for that on Facebook, the reason why you can't find it anymore is because it's getting shut down. Typical children's vitamins are basically candy in disguise. Haya is different. It's made with zero sugar, zero gummy junk. It fills in the most common gaps in modern children's diets to provide a full body of nourishment that our kids need. It's non GMO, vegan, dairy free, allergy free, gelatin free, nutree, and everything else you can imagine. It's designed for kids of all ages and sent straight to your door. So parents have one less thing to worry about. It's the only multivitamin for kids that we here at Mind Pump. Support. Look, we know that the typical diet is lacking key nutrients and this is especially true for children. Kids food is nutrient deficient. Fill those gaps with Hya. Go to hyaalth.com/mindpump. On that link, you'll get 50% off. Back to the show. Our first question is from Anushka B. I'm 150 lbs and squat 80 kg with 7 to nine reps or 60 kg for 15 reps. I'm struggling to progress with this. What is the best way forward? FYI, I'm on a deficit following a one-year bulk. >> Well, that's the Well, that right there is a >> Well, and you're strong. So, we're already pretty damn strong and we're in a deficit right now. Really, really tough. So when we see examples of somebody who progresses in strength while in a caloric deficit, it's normally newbie gains. >> That's the most common time you'll you'll see. So otherwise, I am never seeing myself get stronger in a calorie deficit. >> No, the best you can hope for in a calorie deficit is a better strength to weight ratio. Right. >> Okay. But to get stronger total strength like weight on the bar in a deficit, >> pull-ups or dips will feel a little better. Exactly. Body weight. >> And I'm assuming we're speaking to a female client right here. As a female who's already squatting, what's 80 kg is what? 160 170 170 pounds. >> No, I think it's less than that. It's like Oh, yeah. Yeah. >> No, it's 2.2 time 80. That's 160 to 170. >> 2.2. You're right. You're right. It's more than 170. >> You're really strong. >> You're very strong already, especially for their weight. They're only 100. So, that's good weight that you're already and for that's 7 to nine reps. So, we're not talking about PR weight. >> No. So this this person's probably able to squat 200 lb for a single. >> I mean that's true because the the stronger you get, the harder it is to make strength. >> Yeah. 176 176 lbs for 7 to nine reps >> is really good. >> Which means you're I'm assuming squeezing your potential. >> You could probably squat 200 lb for a PR for a single >> at at that body weight in a deficit is extremely impressive. >> I'll say this, look, if you really want to hit PRs, you want to get on a program designed to hit PRs and then you want to be in a surplus. So eat in a surplus, follow Map's power lift. Maps powerlift is specifically designed to hit PRs, squat, bench, and deadlift. That plus a surplus, and you see your numbers. >> I'm glad you said that cuz I don't want to I don't want to discourage this person like that. You you can't ever hit PRs again. It's just that you you have to be realistic with your where you're at. You're you're you're at peak strength. Not peak, you're you're at the top end of strength uh for your size probably already, and you're also in a deficit. The likelihood that you're going to PR anything is very unlikely. >> Next question is from MKZ. When choosing a sauna, is traditional or infrared better? Have there been studies done showing one gives more benefits than the other? >> Oh, I like this question. >> Yeah. So, the studies done on saunas, the best studies, the one that, you know, the ones that get quoted often where they say things like traditional >> Yeah. They they reduce, you know, all cause mortality by four 40%, right? the famous Finnish study uh were done on traditional uh sauna. So traditional sauna get your body hot through the temperature inside the sauna and they're much hotter. They get up to 180, 185 degrees, sometimes hotter, sometimes as low as 170, but they get pretty darn hot. >> Infrared saunas use infrared light that penetrates the body um and raises body temperature and can cause a lot of sweating. Uh but the temperature of an infrared typically goes up to what 120 145 is high. Yeah. So, it's lower. >> Although, by the way, um, uh, our friends over at Plunge have an infrared that actually gets up to 175, I believe, which is the hottest infrared sauna I've ever seen. >> Wow. >> Um, >> a lot higher than normal. >> Now, S covered the the the science side of it. I want to cover my personal experience of owning several of all of these. Um, I've had three infrareds and I'm now on my on my first traditional. I love the traditional one so much better for multiple reasons. Uh it gets it gets up to temperature way faster. The when I had the infrareds, they took an hour to get up to that just to 145. So they're not even getting up that high. Then to get it up to its peak temperature, >> I I had to wait almost an hour to get it to there. And then >> and then when I get in it, because it's a a dry infrared heat, >> it took 20 minutes before I broke my first sweat. >> And then I'm 30 30 plus minutes in before I feel like I'm really sweating, which I mean, you're still getting other benefits of the infrared. I get it. >> But uh I just it was such a commitment for that time to get those where the traditional one I am I'm by 5 minutes in I've timed it. 5 minutes in, I am dripping in sweat and it's ready to go within 15 minutes. >> I personally look all the the studies that are done on V2 max, the studies that are done on longevity, they use traditional >> uh saunas. So there's some arguments I've heard made for infrared for detox because it kind of penetrates in the body. But the detox happens through the sweat >> and you sweat uh to back you up faster in tradition. I think if you have a choice, go traditional. That's where the traditional and then get your, you know, red light benefits from a red light panel. Yeah. Outside of that, >> yeah, you know, shame. I mean, this is Plunge. I'm I'm such a fan of their their sauna. Um, and we're not I'm not getting paid to say this. It's how much I love their sauna because it has the hot rocks in it and so I can also pour water over it and if you like the steam, make a little wetter. I love that. >> Yes. And so if you and aroma therapy, if you like that, I like that too. And so I'm getting and you're getting all of that in a traditional sauna. You're not getting that in an infrared sauna. So, I'm way more a fan of that. And Plunge has an incredible product. >> Next question is from Coach Eong DFW. If your philosophy is that muscles grow through rest, how do bodybuilders train up to six to seven times per week, sometimes multiple times per day, and still end up as some of the largest specimens we've seen? Is that down to steroid use, or is there something else? >> Philosophy. I know. I love it. I love how this was phrased like this philosophy based on science. >> Yeah. Yeah. This is this is not our philosophy. This is science. This is actually how it works. >> Let me add this. Okay. So, like a subtle dig. >> Yeah. What's that weird philosophy based off of your theory? >> Recovery is part of this. Muscle muscles build in the recovery process. Okay. Look, here's the deal. >> They they by the way, they do not build at all. Okay? This make this clear. It's not a theory. This is not a theory of ours. When you were you were in that you were stressing the body in the when you're training. Okay. You are stressing it. >> It's what happens after. >> Yeah. It's what happens after as an by the way it's that follows the entire adaptation process of everything in your body. Sun t the sun is it's like your the sun itself isn't tanning your skin in the moment. It's Yeah. Exactly. It's irritating it. It's the adaptation process the recovery process that tans your skin >> it to change. So okay. So here's the deal. First off, we're picking on uh we're picking a subset of people who lift weights who happen to be the best in the world at building muscle. So So, so you're talking about a group of people >> who are extremely genetically made for bodybuilding. You can call it gifted if you want, but they are made to be bodybuilders. This is the 0.001% of the population. So that's number one. So their bodies genetically are made. >> You're a teenager. You saw it. >> Yes. In extreme I mean you could see pictures of Jay Cutler when he was 16. He's more muscular than I've ever been in my life. >> Bill Heath playing basketball in high school. Look like a bodybuilder already. So So that's number one. So their bodies are extremely sensitive and they recover quickly and they build muscle quickly. That's number one. Number two, they are on lots of steroids on top of it which also enhance recovery and adaptation and help build muscle >> hormone all kinds of things. That being said, you look at all athletes, I don't want to say all athletes, but most athletes, bodybuilders train the least out of most athletes, okay? They just do. Why? Because they can't train as much as other athletes because they overtrain. Even bodybuilders find that they can't go in the gym for 4 hours at a time. Whereas when you play other sports, you're practicing for hours at a time. >> Isn't Isn't this too what they found? Um, where's that place over in Dubai where it was really it was about the consistency, the rest, the the nutrition dialed in like and that was all accounted for. They had way better results. >> I'm going to tell you something right now. You follow a pro bodybuilder during his day uh during the day when they're especially when they're really >> 90% of his eating and rest. >> It's you they they work out in the morning, they do nothing else for the rest of the day. They're at home, they're eating, they might do a little cardio, they're resting, they're eating eight times in a day, they might go back to the gym for a little bit in the evening. Even these guys uh who are so genetically gifted on tons of anabolic steroids train less than the average athlete. >> Such a good such a good analogy s uh because anybody who's uh you know read Kobe Bryant's story knows about Michael Phelp. The amount of training volume those guys are doing for their sport to be the highest level at their sport is insane. Kobe Kobe Bryant is famous for saying he'd put four hours in a practice before everybody else got to practice >> got there and then he'd do it again with all them and then no bodybuilders do that. You can't you can't a bodybuilder can't do their sport for 4 hours a day every day and and build muscle. It wouldn't work. But they can do it six to seven times a week for an hour, maybe two hours a day, >> free contest, they'll throw in some walking >> and then they and then they take uh copious amounts of drugs that enhance the ability to build and rec. By the way, a lot of steroid stacks are are designed for recovery. >> Recovery. They allow you to lift more often. Help. Yeah. Enhance that. that is part the the the growth hormone the echopoises and decas like these things are used for the recovery process. Yep. >> And so that's like big part of their their steroid stack is also to enhance that. So yeah, no this is not a philosophy. This is how it works. >> Uh yeah, you're you're comparing to >> and also if you look at if you I don't care who you are by the way. I can make this and I can bet money on it. Whoever wrote this, you do not have the genetics of a pro bodybuilder. So even if you c if you copy the routine, you're going to fry yourself. It ain't going to work for you. Vast majority of us listening right now, the vast majority do not have the ability to respond well on a consistent basis to a routine like that. We just don't have the genetics and we're not on the anabolic uh steroid stacks that they're taking. So that's just the bottom line. Most people half of that training or less is what's going to give them the best results. >> Next question is from Teresa H. Fletcher. How long do you give a caloric deficit and honest go before you should see results? >> I used to give uh my clients 3 to 4 weeks. >> Uh because water retention uh could change things. Uh uh we could see some fluctuations. I want to see how they feel. There's a lot more than just Yeah. >> So I give it about 3 or 4 weeks in a deficit uh before I'd make any kinds of adjustments. Uh jumping the gun too quickly is probably one of the biggest mistakes people make. >> Yeah. Yeah, >> when they change their diet, they see a change they don't like, they overcorrect uh and end up messing things up as a result. >> I just want to address too like um before you should see results too. Sometimes we are seeing results but pe the the client doesn't see the results, >> right? >> In other words, uh you're in a calorie deficit and you as I'm speaking as if you're my client and it's 3 weeks in and you're like, I don't see any change. I don't see any results. But uh we have I know you have I can see those results or maybe there's other metrics that we're improving that we see um that this person is all they're doing is looking at the mirror or looking at the scale and so their their definition of good results is maybe what's happening is our deficit's very mild. It's small deficit and you're still able to build a little bit of muscle and you're still and you're losing some body fat. So the scale is kind of staying this we're in the Goldilock zone but it's right where I want you quote unquote deficit wise. So the scale is not really moving, but you're actually leaning out, but you think you're not seeing results. So be careful with even the advice we're giving right now of three to four weeks and you should see uh results because results may differ per person and what we're looking for. And also that what the trainer would consider good results may not be the same as what you may consider. >> Well said. Look, if you like the show, come find us on Instagram. It's Mindpump Media. All right, I know you like that episode. If you did, check this one out. Walking. It's one of the best things you could do for your health, bar none. But there's a better way to approach it. Yes, you can just walk, but if you follow the right protocol, it's far more effective. Let's talk about >> walking. I can't wait to hear your walking protocol. >> Well, there is. Well, there is a protocol. So, and I'll start with the first thing, right? Cuz just first off, uh let me start with this. One of the reasons why walking um is such a great form of just activity is because it's low risk of injury. Now some