2808: Build a Butt or Get Abs? Where Do I Start?

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the show, ladies, you want to build a butt, anyone abs, I'm going to tell you right now, build a butt, start there, that's the best place to start, I'll explain why in a second. You know, be interesting if we had stats on that, obviously, I mean, that's such a popular thing, I remember back in 24 days, but seeing guts was a seminar, oh yeah, it's just some kind of thing.

Yeah, so that was a popular seminar that we used to run, it was always get filled

up too, so obviously, and I see the direction you're going, it's a common goal at someone say, I want a small ways, and I also want to build my butt, it would be interesting to see if we saw the statistics on this, and I would love to wish we could see the comparison of 20 years ago in today, because I can almost guarantee what the stats were 20 years ago. I'm not too sure about right now, I see what you're saying, 20 years ago, 100% everybody

was already in a small way, so that was the first thing that would be like, I got to lose this, I lose this, you know, baby way, or lose my body, lose body fat, lose that

“first, and then I want to build a butt, where I think more people are aware of the direction”

you're going to go with this, and I would think that's changed, but it'd be interesting to see how much has changed. Yeah, because it's still more dominant that way, you think, or do you think it's enough? I think so, but I think what you probably see more often is I want both, can you give me a routine that'll give me abs, and I want to build my butt, well, yeah,

I think you're going to get people that are going to say that, but I can't always say that, but I think that the approach to that, you can't do both at the same time. One requires you in a calorie surplus, and you're gaining. The other one requires you to be in a calorie deficit, and you're losing.

It's literally like you're trying to drive your car forward and back at the same time,

so you end up staying in the same place.

“You have to focus on one, and not on both, and so then the question is, which one do I”

focus on first, is it matter if I start with one before the other, doesn't make it easier, or harder to accomplish the second one if I start with one versus the other? And the answer is yes, there is a better way to start, or there is a better order, I should say, start by building a butt. If your goal is to get a smaller, tighter waist, and your goal is to get a more round

butt, start by building the butt because that process of building will make it easier for you to get lean later on, getting lean first in the deficit can actually make it harder to gain afterwards in comparison. So you start with this calorie surplus, you go into what's called a bulk, and you focus on what's on getting strong.

This in turn causes, or tends to move your metabolism in a positive way, then the cut is much easier.

I was always build first.

Yeah, I wonder if that mentality of really trying to slim down in the frustration of not building might lead into things like butt injections, you know, all the artificial options out there that, you know, are way more prevalent than we're before, and it's frustrating because we know you can literally build a butt, like it's something that's like very feasible

“to do, but I think that the approach for sure, like this, is necessary to think about”

that first. Not only that, but I mean, I know we've come a long ways with the science and the fake butts are better today than what they were 20 years ago, but it doesn't look because it's a muscle, and muscles work synergistically. It doesn't look right.

No, it's this, you see, I see the lot though, I do too, and I ask Katrina now, I feel like because I've talked to her about it so much, I feel like she now totally sees it, but I don't think she saw it before until I had explained or I'm like, do you not see like what the hamstring to ratio to the glute ratio looks like and like how off that looks, you know, and once you, I feel like once you see that, you can't unsee that.

And so it takes away from that, I would rather, and I've told her this before, I would rather look at a body that is more symmetrical with a smaller butt that is proportionate to the legs. I think it just, it looks better than this overly sized butt with no hamstrings to go with that.

That's also, you're not even talking about the dysfunction, the muscle recruitment pattern dysfunction that happens from having implants under a muscle. By the way, this happens for the upper body, too. When women get breast augmentation, it changes the angle of pull of the peck muscles. So you see things like frozen shoulder and shoulder issues are actually quite common in

the situations.

Now, you're doing it to arguably the most important, most crucial part of the body, which

is the lumbal pelvic hip area. And so you're going to cause different recruitment patterns, potential dysfunction. Not to mention the risk of things like capsular contraction where the actual implant itself starts to form, scar tissue around it, and that can cause issues. And also, at the end of the day, it's a muscle 10 at a 10 times 10 at a 10 times you could

build your butt. You could build the muscle. It has the most potential. Yes. It's the biggest strongest muscle in your lower body, so it's like of all the muscles that you

have the most potential to grow and manipulate. And change the shape is that.

“I mean, for sure, that's why I've always -- the breast augmentation, I've always understood”

more. You can't just add fat, you can't do that, but the glute, like you can build that. And build that way easier than a lot of other muscles. So to go that route, and it looks so much better when the hamstrings and the quads and everything come up with it, and so it looks way, way better to do that.

But I mean, we're getting off a little sidetracked. I know the point of this conversation was, you know, strategically, you know, what do you go about first? You build that first? You build that first?

Yeah, you build that. That's cool. This conversation is important too for people who are like, I just want to lose a bunch of weight. I don't want it because we get clients like this all the time.

I don't really care about building a bunch of muscle. Yeah, it'd be cool if I'm a little stronger, but I just need to lose a lot of weight. So can we just focus on that, not realizing that the building process makes the fat loss a lot easier and a lot more sustainable. So if your goal isn't to build any muscle whatsoever, you could care less about that.

Oh, you could care about is getting leaner.

Which is always the first place.

“Yeah, by the way, this is not just for women.”

Like you pick this goal of butt and waist. I mean, if a guy comes in and he's got a 30 pound overweight pot belly and small arms and chest and shoulders and he goes, I want to build my chest and shoulders and I like to get rid of this this pot belly, we still focus on building the chest and arms first. I don't worry about the pot belly.

It's like I work. That's going to come down. Which by the way, so just for people understand, getting leaner and building muscle together is quite difficult. However, your odds of both of them happening simultaneously are far better when

you're focusing on building. Yes. It's zero when you're focusing on just losing. Like your your odds of building muscle while losing body fat while you're in a deficit, you could pretty much forget about it.

“But in a calorie surplus, high protein, good strength training, getting stronger, there's”

a decent chance that you'll actually get leaner through that process and I used to see this with clients all the time.

When I would train clients, I would always focus on building for a couple reasons.

One for the reason we just said two because it was the easiest thing for me to influence as a personal trainer when I would meet them two or three days a week because I'm not with them every day with diet. I can't watch with it. It's more difficult.

So I would focus on that also because it's like this, we can totally impact right out the gates. And what would happen through this process almost simultaneously is it would get stronger and also get leaner. You would see some muscle gain and you'd see a little bit of a drop and body fat percentage.

Even though we're focused on the building. And so this is like the best place to start regardless of where goal you have and it sets you up so well. If you take someone who needs to lose 50 pounds and you focus on for six months, for six months, all we're focused on is getting stronger and building muscle.

The fat loss process after that six month process is cake in comparison to you higher meat and right out the gates we try with fat loss.

It's going to be very difficult in comparison, but you build that body up first.

Oh my God. It's incredible. Yeah. What you can end up doing so.

“If you have to pick one of the other, focus on building the butt, that one makes the”

biggest difference. It's also easy, easier, psychologically. When you bring up the point, people have to be asking, how does that, how does the science work on that? Does it make sense that one of them you can do both and the other one you can only

maybe do one and it's like really what's happening is if you do a proper bulk where it's not a sloppy bulk or you're just eating garbage and an crazy high calorie surplus, then what really is happening and how it's possible that you can build muscle and kind of lean out the same time is there's periods of that time in that quote unquote bulk when you're actually kind of in a deficit or the body actually starts to lean out a little bit because

your bulk is so minimal, you're only bulking 250, maybe 500 calories so there's actually periods of time when you're in a little bit of this deficit and so the body then leans out a little bit while you also have other times where you're a little bit in a surplus and so it actually has an ability to build and so you're hovering more close to maintenance a little bit surplus versus what most people do which is go into a cut and a cut basically

just ensures to your point that okay you might cut and lose some body fat but you certainly aren't building muscle. We'll have the material too right which also here's another part of it if you're listening to this right now and magically added 10 pounds of lean body mass on your body with no additional body fat nothing just pure lean body mass you are body fat percentage dropped

because body fat percentage is your body fat as a percentage of your overall body weight so your body weight went up 10 pounds because the lean body mass you're actually leaner even though you lose a single pound of body fat you're now leaner because that lean body mass not to mention the increase in metabolic rate not to mention you've just improved your body's ability to burn more calories because you have more active lean tissue not

to mention here's the other part that people that we often don't communicate which is if you have a guy that's sitting at let's say let's say that 19% body fat so he's like four or five percent above would be considered kind of like fit athletic not six pack but 15% kind of like fit athletic but you don't have you know visible abs or whatever the things at 19% a man at 19% with good muscle mass underneath looks way different way different

feel like you're talking about your eyes you know well we're as I was at 18.2 yeah you don't say it and I just okay I couldn't wrap my brain around imagine being 18% right now same body fat percentage but 15 pounds less well so you look way different why there's pictures of me that I was I was 19.19.2 and 19.7 when I did my transformation oh it looks so different and if you looked at what I looked at right now like versus what I looked

in fact I should look for I mean I have if you go deep enough on my Instagram you can now with a great point it's not just about body fat percentage because of the same thing body fat it's just one has more muscle one has less weight looks very different very very this is true for women too most women would probably want to sit around 21 to 23% body fat fit healthy lean but a woman at 28 or 29% body fat with muscle looks way different well so I'll tell

you that because I do remember the weights and I remember the weights and the body fat percentage so check this out so I wish I should have taken a picture for everybody so I didn't think about this being a fun comparison so when I did that original the original not the last transformation

everybody saw me do two years ago I'm talking about the first one I did right the one where

you first one also picture me in the mirror yeah when I first started right so this is how you look way different yeah so I am a 200 and 12 pounds and 19% body fat 12 to 12 and 19% body fat where I'm at right now or what I did last what two weeks ago when I did that test was 233 pounds and 18% body fat so almost the same body fat percentage yes 20 more pounds 20 more pounds yeah body fat yeah looks way different radically different like so much the point where Katrina was just

like yeah that's not right there's no way that's it's crazy how that can make such a difference because from about body fat percentage not technically that much better but looks night and day difference because I'm carrying so much lean body mass on me so it's not a lot of charts after they're really depict that well you know based off of like oh percentages you want to kind of fall in this range but it's like you know to understand that you put muscle on top of that

body itself it's gonna totally like that shape it adds curve it adds firmness it looks very different

you're absolutely right I would love that would be such a great and powerful picture depiction

because typically what we'll do is we'll show you know a 200 pound man in two pictures one lean and one not lean which obviously looks radically different right you know 12% body fat 200 pounds 25% body fat you know 200 pound they look radically different but we don't often see which is also same body fat percentage but give that guy 25 pounds of muscle yes and doing with women too yeah a woman with way more lean body mass same body fat percentage and heavier on the scale

yeah way way way different way heavier way heavier it looks way different looks curve

“so psychologically like beneficial especially I think for women because to the points of like”

bringing that trainer example in like telling them how much you wait oh it's like it's like

that's such a profound thing sometimes it is not to mention from a health perspective you guys like

if you're strong and fit in the sense that you've got good function decent stamina good strength body fat percentage you know again I'll use the numbers for men and women 19% for a man let's say 29% or 30% for a woman which is above you know it's a good 67% above where people would say they'd want to be but one of them is fit strong and has some stamina the other one is just sitting at that body fat percentage their health is way different way different oh yeah health markers weight

different longevity well weight different quality of life weight different hormone profile weight different it says if muscle is this active miracle tissue that people just don't realize this is why I keep I mean I keep you know sounding the trumpets about what Gabriel Lines message is

“is so so important and I think it's it's so much more true and we and it's like can we change”

that conversation it's like we actually really don't have an obesity problem we haven't under muscle problem we that's really because a lot of these people that are quote unquote 30 to 50 pounds overweight if they were the exact same weight but that weight 20 of that 30 pounds or whatever that was muscle very different you have a radically different body and health markers I remember I don't know if it was in the 90s where they started they would show imaging

of people who were you know in the category of obese and they showed how much muscle they had so these were sedatory people who were obese and the belief used to be that if you were overweight you probably already also had more lean body mass and the rationale was your bigger carry on that way and your care no I you sure that's true they have less muscle yeah sarcopenia is very common that's right so the question is does it cause the obesity

does it contribute to the obesity yes it yeah when you're in the muscle it does it definitely does yeah and you're right this my my I mean they're my favorite studies not because I like the

“outcome but because I think they really demonstrate what we're talking about are these grip strength”

tests studies on college aged males it's wild you guys like and grip strength is just a proxy for overall body you know body strength so it's an easy way to test if you're strong and you recruit

maybe eight years ago they did one where college aged males today have the average grip strength

of a 50 something year old in 1986 or 60 year old in 1990 it was ridiculous like they're as strong as like their grandfather's were you know as a grandfather was in the 1980s just to kind of illustrate how weak we've become because our lives require very little strength and so our bodies adapt how much of a role you think monkey bars played all those old videos I mean I

“revisit that a lot I think I think whatever just a second we use the play everybody in here”

everybody in this room do you grew up swinging and playing on monkey bars yeah right yeah when was the last time you saw a kid do that I mean pre-honoured my kids all the time did she yeah they were the anomaly the to your point like that's not the kids we're just like

inclined to good I mean every every school playground had them and it was like a that was a

standard thing that everybody had and you just did not mention that bouncy rubbery surface is detrimental to for kids as well like they've they've done research on what is it was detrimental well so five from his tire rubbery yeah yeah yeah yeah I think it's somehow like the impact of it like too soft is it's too soft yeah it's just I have to off the go back and research the study I don't really remember like what what they found but it was problem but I mean I remember like a

simple game and I'm trying to remember at what age did I stop doing doing that so it was probably for sure by high school but definitely all the way through you know middle school or we are doing this but you would like how you would swing and see how many you could skip yeah and go and and back

going back I mean that was like a part of a normal physical hard physical play was what we did

“yeah that's that's how you play if you went outside you did but I bring up that because I know”

you bring up the grip strength test so much and I think that being able to hang from a monkey bar is like great for the like the dead hang test that we all test that everybody talks about so much now about and that we all that everybody fails out and then the grip strength and it's like I wonder how much and when you look at our society as a whole of course that that that just just no monkey bars it's just not playing physically yeah kids now play electronically they're just that's how they meet

up with each other that's how they play you guys don't watch those I mean he's still got recess at school they do but that's it that's what structure that's what when you went home did you stop playing or were you outside playing yeah but I wasn't doing something in particular from my grip strength forget the grip strength you were just stronger everything you did was physical you weren't you when you got home there was nothing to do other than go outside

and go throw football run wrestle climb trees like you know you weren't at home you weren't sitting down you know you were there if you were that kid at home sitting there we were the weird kid when we were growing like nobody did that you were outside dude there was nothing to do inside your sick yeah now it's like I told my that's actually something like it's all time like you know like the kids that do that they're the ones that were sick all the time yeah I don't understand you

guys at all like yeah it was wrong what's funny it's like I make this joke all the time it's like when we were when we were kids the punishment was go to your room now it's like get out of your room and go outside yeah and you gotta set a timer go stay outside for 45 minutes yeah or whatever you you guys ever watched those videos I think we brought up a form of the show of playgrounds on the 50s bro they were dangerous dogs well you know like the mental life guy

what's your year we lose a kid you know actually the monkey bars where I broke my arm so it was like it was not it was like 12 foot it was even like 10 it was like like higher than the normal and I just fell right on my arm and broke it and then that same year I broke it again we were playing uh look at that bro look at the size of that playground look what kids are climbing I know that no way a parent would let their kid climb look at that these sitting on the top

“of that thing and that's how high do you think that is right it's wild how much that how much”

society play a role that it's even conditioned you like you wouldn't do that yeah no that's terrifying right you wouldn't let your kid do that no but yet we know that we know that that was a part of our society and that was normal yet you would freak out if you saw your kid you think yeah I actually intentionally tried and that was like rough because we go to the dog park and there was like these trees and the kids were inclined to climb the trees and they

get to point me get like about halfway I'm like oh you know like hey guys you know then they keep going all the time and I felt like the parents around me were going to call CPS or something yeah and I'm

midway this is an area work or could you and I are challenged because I I know I have to do more

“that with him and my son's not inclined to do stuff like I shoot I just the fact the last”

pictures I took of him and I post and you know I read on his private thing I post is stuff like once a week it's actually I'm like I get so excited to see him take risk because he just doesn't he doesn't do enough for that like okay and he needs to do more than that and him and his buddy had built this you know fake bridge between his two beds and they were jumping and flying across the you know the bed and it's like that's like the and then it's come on dude it's a bed

it's the pillows and I'm the other footer there's your number but I mean I can't he doesn't climb trees I can't get him to do stuff like that he's not into anything like that I remember when we tried to do gymnastics for way back when when he was Lord before COVID and then COVID hit which kind of threw a monkey wrench and everything but I I want him to do more stuff like that kids just are not inclined well to want to do that stuff let me ask you this here's something that's crazy

right when we were kids in elementary school there was always always at least one kid if not two

who had a cast on yeah always always always always always me yeah always signing a cast it's actually pretty rare now I think to see there that was a thing you you your friend signed your cast yeah yeah like that was a thing that's how that's how common I haven't aware that was a

“common theme in school that you signed somebody's cast you remember that yeah like ever you get a”

cast and all your friends have their signature on your cast yeah that was like a thing that's did you don't see that ever no if like ER visits of drop you know or it it changed into more like chemicals or you know like I swear I like switches over into something else type of look up yeah look at the what the percentage of kids under yeah 15 breaking their bones versus our kids

breaking their arms less common today or something like that I feel like those numbers probably

which is interesting because I don't see kids well here's a thing that's interesting about that because you would think malnutrition would play a role too so we're less nutritious than we would be so you would think that would but they're not doing that would break it I know that's that's so what my point is if the number went down in a time when we are less nutritious we're eating less nutritious food it would be it's kind of crazy when you think about that and it just shows you

how much less risk we're taking you know the whole nutritious thing though I'll push back on that because we grew up in the 90s we ate garbage everybody ate garbage in the 90s you guys it's like it was radically maybe when the microwave food but when we were kids you had squeeze it

“that's what you were drinking it was it was candy and everybody had twinkies in their lunch it was like”

why do you think our generation is harsh in this generation I don't think so the kids yeah I don't think so I don't know I don't by by the way by no means why I think our generation was good but I don't think this generation's gotten better I don't know not better no yeah but I don't think they're worse oh I don't think that either yeah but what does that say do I well that's a percentage down from 2018 to 2017 I'd like to know from like 1980s 90s yeah because by that point I mean kids

were still but it did show there was a drop so I know that funny how much is covid that's the way you don't even play huge role and that too although actually no that would put everybody outside although I did see the other day like there was some kids and they were setting up ramps oh yeah I was like yeah ramps and this kid is he's skateboarding through and then like the hit each other like he jumped off and it I was like oh yeah yeah look at this data dude

data suggested 12% decrease in overall fractures since the 1980s but there's other research that shows a 32 to 56% rise in specific forearm fractures due to calcium deficiency and the math ah oh there you go down scroll like click show more because that's a so in Finland there was a drop from 1983 to 2005 18% then there's the forearm fractures and children increased because what you're saying lower bone mass wow children in 2017 2018 whoa 10 to 11% lower bone density

the 1939 1991 wow whoa 10 to 11% lower bone look at that yeah monkey bars not stressed dude if you're not stressed monkey bars yeah it's I'm serious you know what else is strengthening your forearm muscles in your hands and you're gripping everything then that was a kid that you're doing no kids are out there doing risk curls are doing forearm exercises you're that you're hanging you're hanging from monkey bars and climbing trees you're looking at old pictures like

sometimes I look at old pictures like family pictures right like when my dad was younger my grandpa and I look at it I'm like God he look like they could beat the crap out of like a kid that I

because they were stressed tested well yeah great depression will do that to you yeah they also

“look older hardens you ever see like there's old movies and they'll show the actor like he was”

30 in this movie like dude looks like it was 45 like what I feel like just going into like cold weather environments to that for me like just going into Chicago I was like just always just tight and hunkered down you know how cold did it get out there dude it was like 30 below like windshield

my first year I was there 30 below I've never experienced that like it obviously here we were like you

get like up to like candlestick I'd go every now and then it was like you know oh that sucks but it was like that's probably like a negative five or something well is it's not Chicago the places where they're those they're like you I'm sure they're going online the pictures of like when the wind is like crazy and it's freezing cold and the cars look like it looks like the ice yeah yeah they've had look like ice yeah we're just covers the entire city yes and you can't you can't get in your car

yeah I was just wasn't ready for that I was wearing like a three sweatshirt yeah there it is right there like pictures like the same pictures like that before yeah that's crazy I don't like I don't like cold weather like what are you doing you're just like not going to work today yeah you're not getting into that I was going around yeah there's tunnels and things that to connect is downtown but like yeah

“you have to really prepare in plan you know when we were in Colorado it was cold but it's a”

different kind of cold because Chicago's got the wind and the wind and the water and the wind and the water like Colorado is dry so and so it's not like I remember the opposite like it would trip me out I remember the first time coming down so I used to have to we lived in this kind of cabin right above this like trailer park anyway there's long dirt road to where I had to walk down to to get to school um I mean to the bus stop and uh you know I remember walking down as a kid in uh in the snow

and there's you know five feet of snow next to you and you're a t-shirt and it's minus three but it doesn't it I mean minus three somewhere else feels I mean because like you said San Francisco 30 degrees with wind is like the wind is freezing cold yeah so it's wild how like you could be a different like climates like that where just the temperature isn't just the only factor but Chicago all here is like that I was for sure made for the heat like I don't mind he make it all the long

humid I don't care I'm comfortable cold I would die I'm done dude I can't stand it yeah we had I had buddies that went up to Tahoe was it last weekend when I got super crazy snow up there yeah so my buddy he's he's been he's lived out here for a while he's like hey man we're gonna go up to Tahoe first time ever going I'm not a big fan of snow but the kids really want to go bro he picked the wrong weekend dude you don't want to took him to get up there 15 hours I've been stuck on the I've been stuck on

80 before yeah 15 hours I've been stuck on 80 times where everybody just gets out of their car and there's their snowball fights and everybody's just I'm serious you're just that you're not it's not moving it's not moving and you're just so everybody just gets out of the car and they're hanging out and

“you just you have to go poop like what do you do that's always my worry like you're stuck and you're just”

like what do you do you're stuck on the road nobody's I mean I've never had to go poop but I've had to go

pee and that's Elna I don't know then you just go you'll find a tree sure that's not a big deal but I haven't got a number two I mean you try that yeah kids that would be a nightmare do you have kids with them yeah it's kids with oh god I was at like at least a young adult you don't say and so that's like whatever I'm bored and my buddy's in a stressful deal but with kids that would be a nightmare because I could just imagine kids being stuck in a car for 15 oh yeah we're good

these speaking of kids and playing that I was playing with my five year old and my three year old so my five year old boy right three older girl and it's so funny to see the difference in how they play this is kind of stereotypical of like boys and girls but we we all have these like I have a bat in my hand it's like it's a long foam bat my son's got a shield my daughter's got a sword and I'm like all right we're going to go kill dragons all the pillows on the

couches or dragons let's go right so we're out there like killing dragons and so my daughter stop she goes and she has to tell a story behind it well this dragon he came from this place and then his mom and she's got to create this complex story around the whole thing he's such a swear as

my son and she's always telling she's like creating this whole complex story he's three dude

and I'm cracking up I'm like you don't have to make a story hey and then she picked up my son has at this is hilarious he has a plastic T-ball bat but it's hard you know but it's the one that you hit the bat with yeah so we're killing dragons and then just out of nowhere I thought she thought she thought it would be funny she grabbed the bat she blasted me full speed with that bunk oh my she's laughing I'm like that was hard too that was a little hard honey yeah we're trying to

like the save the give in the invest oh so I'm trying to I mean it's like it's it's a process like

I don't know if it's because we're where I'm early you know I'm saying trying to figure that out like you still trying to wrap his brain around it but like the the latest obviously he's been into Legos forever so Katrina and I are now like okay it's time to implement the money thing and so

“let's start to create these little jobs ways you can earn it I think I told you guys that like”

he spit like all this money on his on his Lego he was like okay with that and then he knew too like hey we're not gonna get another one to you do like chores and or do jobs right so and so you know fold a fully laundry it I shouldn't you guys the picture of the toilet and so no oh yeah so if it was he cleaned clean the toilets and everything you had a clean the toilet yeah yeah yeah yeah yeah yeah no it's 10 dollars a toilet you don't say it's true yeah yeah yeah yeah yeah there's we make 30 bucks

you know saying so you make 30 bucks by doing the toilet because I hold your sun six six clean and toilet

oh that's so yeah so he's so he's he's he's he's he's he's he's he's he's he's clean the toilet he looks up and my victory goes this is this is way harder than washing the car with daddy he he looks out of it and then he's and he gets that he's upstairs in the the master bedroom and he's like he's like mommy somebody peed on the floor she's like well who do you think did that he was probably daddy yeah so I was like so Katrina sends me she I was outrun in errands and uh

there's this like you know 30 dollar uh T-Rex logo that he wants and uh she sends me that he's already doing the chores stuff like that uh to add it up to figure out how much he has to get and so like I'm super proud of him while I'm going over to her mom's house to pick up chicken soup for for us because we're sick and I'm like super proud that like he he was the one who came up he was asking her what can we do and the reason why we came with him I don't know what the hell else he can

do he he helped her fold laundry that was something it was like okay well you do the toilet so we

“could do something like that as a project see if you want to do that and he was totally down so we said okay”

it was too rainy and cold to do the cars so I'm over there picking up the soup from my mother-in-law and Katrina sends me those pictures of you doing that so I know he's gonna have enough to do that

and so he has this relationship with my my mother-in-law where she's always gifted him stuff like that

and so this is the soft part of me is dad I go like oh you know I'm gonna swing by I'm going to pick up that Lego and I'll say it came from Nana you know I'm saying so because I actually want him to take this money and save it you know so I've tried to teach the saving but you can't give them exactly creative the job exactly right so I so I I come home and uh I bring in the soup and then you know dad he tells me he cleaned clean the I I tell me what he's earned and stuff

at that and you know I can get the thing I said hey guess what I said uh when I went saw Nana I said uh she had a gift for you he's like what what and he'd get all excited I go outside I grab it you know and I had to him and it's it's the T-rex Lego or whatever so he oh you know so that totally I didn't see that come and he makes a big deal about it and he's he's open up and he's sitting there and Katrina told me earlier she's like you know he's tired and he's

fully under the weather and when my son is like that he's like a little emotional and she's like he's emotional today and I'm like oh really you know like why she's like he's just not feeling good so he's over there and he's doing the legos and um I hear Katrina kind of like talking it's okay buddy and so with that and uh he's he's starting to cry and I'm like what the fuck I'm like this makes sense he just got this thing he's all happy and so I come over and I'm like

hey what's going on and he's and he's trying to like get control of his crying and get his emotions and and she's like it's it was the wrong it was the wrong Lego and he's like he goes I know I know this he doesn't want to let you know that he's like he's like I know this is a gift from Nanna and I'm I'm I'm not crying I'm I'm and he's like trying he's getting control of and he's just like he's talking himself and he's getting his breath and and I just like give him a

space or whatever like that and then she she Katrina pulled me aside actually it was it's the wrong Lego so it's not the one that he wanted but he knows it's a gift from Nanna so he doesn't want hurt oh and so but watching him try and like work through that so it's so interesting I've seen this now with him multiple times where uh it's so cool to see how aware he is he's aware of the

“great being grateful yes but he also has of course his disappointment he's a kid and I remember”

being a little kid like that I was fact that I have a very good memory of that and the adults are like that yeah the expectation right right and so he knows that he doesn't want to be on grateful or cry or want about it and so like that and so he's like fighting these like these natural emotions that cry and you get him the other one well so yeah we win eventually win yeah of course especially because the way he handled it you know say like he literally he didn't throw tantrum he wasn't even

cry like he was like you could tell he's like holding it fighting back and I hear Katrina talking I'm like what are you guys talking what's going on what's wrong it's not the wrong Lego the one fuck I fucked up you know say that one time I did that because it that was a big deal if you

not a good thing when I when I grew up right yeah my my my dad grew up poor so they have the wrong thing right right but I remember and I was probably 12 I want to say and I got my gift from Santa not that I still believe in Santa but I have little younger sibling so I still got a Santa yeah and it wasn't the Nintendo and I got something else and I kind of was sad about it because

“I thought I was going to get the Nintendo and I was really sad about it and I'll never forget this my”

dad think it was the day after he's like hey you know I saw you were upset like what's going on and my dad he didn't he didn't talk to me this way so it was a big deal and so I thought I was going to get the Nintendo and he's like okay and then he walks away and he goes follow me so I went in the

car and he drove to the toy store and bought me the Nintendo I'll never forget that so I have the

same age to him right around probably like eight nine ten somewhere around that age and my grandma was the one who always got like the big Christmas gift and like so and that year I wanted a remote control car and like I was like so it was a big deal back oh it was huge deal and I knew the type thing I knew grandma would come yeah come through with like the and I open it and it is a with the one with the cord yeah oh no and I have every boy I remember

he's devastated just devastated that you know and so I like that meant oh yeah I was like ruined my whole day you know say like my grandma came through on Christmas every year on what I wanted you know saying and it's like I'm at an age where I like I want to like get the gas power like I'm

ready I'm ready for like the real deal like remote control and she got me one with like a

cord to it like I'm fucking four oh brothers to devastated I remember crying all the whole deal and so when I saw that it like it meant immediately put me back in that and I'm like man just the level of control yeah that he had you know and and to communicate it so that I'm like so he's so much better than I do you remember the stupid remote control cars that they would

“go forward but the only way to turn is to go backwards if you went backwards and you remember that”

he's shocked you that's dude I mean I think the cord is the worst that's the one that's another level it's only gonna go four feet but we have to take knowledge of you yeah yeah yeah we just run over you guys you know it's great and it's a kid like you can't you those emotions they whether you know you're trying to figure all that stuff out so to watch him try and to work it out is pretty wild you know it's pretty wild to be that hey I gotta ask you guys

when we did the the big photo shoot with Keton IQ was that your first times for both of you

guys taking like multiple servings in a day oh in the same day yeah for me it was yeah because I do two to three but yeah what do you guys think I so I took it again yesterday and today I like it it's great yeah yeah I'm on a kick now ever since we had to do it because it because I did feel so good because I'm drinking caffeine so they have the ones that are non-caffinated too so I can still I can still do that and and feel a bit of it keep don't like you I thought

the best part of that day was the meeting the guy who did it oh yeah and literally was like Justin how how random was that and he went to my high school yes like dude the of course you have the same kind of since humor's me the fact that he was when we pulled up his YouTube channel that he was responsible for that fitness uh scared what's it called shared shitless fitness yeah scared shitless fitness I shared that video with so many of my friends yeah there's on comedy central there

“yeah so his group that did like sketch comedy uh I think they're called the Clunes but uh yeah”

yeah it was weird because I was like oh I've totally seen all the videos remember all that like vividly you guys gone hilarious have you guys got because this channel because they sold the comedy central he doesn't do it anymore but have you guys gone through hard dude bro well I mean one of the top videos is for a product called the thruster yeah I see that bro the best part was that we spent the whole day with I love it we spent the whole day with him doing all the the shooting

and stuff like that for all the ads and commercials to come out later and it wasn't until the end when we got into the studio to do this part that that conversation comes up and you're over there we ask him oh you had a YouTube channel I had a big YouTube channel back in the day like 15 years ago more yeah and so you're over there looking at and you're like oh my god oh like this is and then yeah I see the title of it I'm like oh this is so just I got to show you guys the

heart of the thruster one it's a bit inappropriate but it's like this is a couple and they're like oh you know let's get into it like oh I'm kind of tired it's like are you sometimes you tired whatever introducing the thruster and so you put it on you and your partner it does the work for you and they're like they're like us doing well sleeping doing well reading I felt it for you

right to show somebody that that does that professionally because you know obviously they crushed it

“and they you know got signed and all that like you know so I'm just like oh we were just like”

meddling and trying ideas and yeah to have him watch that he was just like into it yeah it was oh he was very impressed like you could see you could see it on him I mean he sat like Indian style in the middle of our floor like watch all your ads because he was just like this is so good it's cool and that's like one of those hidden passions these I wish it worked you know with our business you know who knows like at some point might you know I went back and watched them all over

again and I don't know where we have we put them on the YouTube channel so they can they we should put them out there so they just so we can at least people can search them and find them because they're so I know you have you have them on your Instagram yeah you put them in your your your bubbles yeah your bubbles are what I thought but dude that the the the juve one is probably my favorite the chocolate alien dude that's the most ridiculous yeah those were so those were so long

they're gonna be so much it make commercial you guys always give it dude ask Eli he did a lot

of that for with me and like we worked it was just me and Eli like coming up and doing all that and like I mean he went out of his way to help me try to like do something with that so he didn't he didn't charge even near what he should have yeah you know it's such an example of how different we are I mean before we got this podcast I was telling you guys this the way my brain works is like you know how cheap how inexpensive what how can I test this theory like it's fast it's fast

and it's quick as possible to get it get it get it answer and Justin's like elaborate like you give him and he's just like I'm getting what he's creative yeah he's got to create a podcast but hanging out with you guys has helped me to really bring that and distill it down yeah so like the core of it and so I feel like I don't know man we might be in a place now where we need that dude we might be in a place where we need that creativity maybe that's why I want to

put it out there again I think when the I think as those those those companies and I would love for you to I mean he wanted to link up so I would love for you to do some collaborations again I know it's been a long time since we got that and I know Doug probably freaked out just hearing that going like oh great just what we need more more distractions but it's like I agree with you Sal I think that stuff is getting so AI-fant black produced that's something authentic and funny

and real like that like that I can't think of that stuff yeah I just I don't know I like original ideas like there's just so much carbon copying of this is the trend and this is the trend

“of the algorithm it's like I don't even get impressed anymore that's why I think if that's why”

I think I think you now maybe you were just way way better time bro yeah I think you're everything I'm over in the future and that's the caught up it's like dead news you know oh yeah AI for that they speak in a news dude are you guys seeing what's happening in Mexico yeah part of our tattoo is just like where a highly travel roll place it's locked down and the cartel it's a cart it's a war so how did it start they killed one of these cartel

leaders and then it spurred this career yeah yeah definitely yes yes so military government whatever and I mean it's still a point where like highways are shut down airports are shut down airports are getting taken over they were awesome yeah gas station so billions are getting they're like are driving on freeways getting pulled over cars get set on like it's bro the video's coming out of Mexico in some areas is great did you say that you heard that we are going to get involved

so there's a couple things trump's like let us do something and then also they're trying to put forward a bill that will allow the U.S. to hire I don't know what you call them but like

“private mercilies I mean they don't use that term but that's what that is so it's like always”

retired like special forces guys that are like so what what what what what what what how what is our as why would why would the U.S. get involved in that what's what's the desire because it's bills over and the cartel you know they're responsible for the huge percentage of the drugs that come over the border and so like if you need if you want to stop that then you need to

go after the cartel but the cartel is like wealthy and powerful have you seen the pictures

of what they own for their military they look more they look more military than that in that's come back you know if they were like full body armor night vision when we say it doesn't fit that out good drop that good spares you know you want to hear conspiracy theory did you hear about the files they dropped and this was government stuff in the 1950s I level when they drop it a million years later right did you hear about what they just dropped it yeah so declassified this is

decl they just declassified the CAA files so these are documents that that basically reveal

and it ran from 1951 in 1956 it focused on behavior control interrogation techniques in psychological

manipulation and they looked at chemicals how can we use chemicals to manipulate people how can we put it in the air put it in water alcohol cigarettes by the way another thing that we could do is put them in vaccines or injections this was in this is literally their plan government CAA documents this was operate you can look it up and read it many of these files are just stored in the 1970s so we don't know the full extent of what happened finger in i yeah it's at the same time what was

the other one the mk ultra yes it was part of it okay that was part of it it sounds like very similar to mk ultra stuff right so before it was before mk ultra okay so mk ultra was later yeah so

emerging for projects in other words in other words never has stopped no that's the other words

still going oh man wild so they they were they were discussing methods for druging entire

“populations wow that was our own government yeah oh my god it involved secret program emphasizing”

that long-term compounds should be capable of producing an agitating effect anxiety nervousness tension or a depressing effect feelings of despondency hopelessness lithology yeah but you're crazy for questioning things so have you guys got you guys got any like phone calls from friends or or family so without like apologizing for all the like how wrong everybody was no most of my fans remember we're the silly we don't trust anybody so when this comes out it's like oh my

uncle told you yeah of course yeah we're just they're just naturally skeptical yeah so I don't have

a lot of family well this is still fighting on like the surface stuff and I'm like way over here you know yeah I'm curious about all like like remember all the covid talk so like how much of this is all came out with that like how many of the people that were so crazy on that side I think people just like just want to just kind of you know homer Simpson their way out of the conversation I feel

“like that's what exactly what's been like for on my side with like anybody that was like that yeah”

I thought wait that I was so crazy they were so bullshit I have a deal during during covid excited during of course the gauge yeah they did a huge poll this was the scariest thing I've ever seen they did a huge poll of registered voters and it was Democrats so they they did a huge poll over 60% so majority supported uh taking people's children away if they refuse to know real a majority of people pulled during covid we're like yes take their kids away they they need to

vaccinate can you believe that I can't but I believe they're homer Simpson they're everywhere yeah yeah I'll put my team like imagine being that person you can find the poll people believe you yeah look at that poll up imagine being that person that voted that and then all this stuff comes out about it like that you were like you were so quick to say some would have would have voted for something like that and a time that was completely manufactured for fuselage by a bunch of like yeah

the crazy dude yeah crazy I know I remember the pictures of people who were like they they'd

“have like big plastic like walls where you could put your arms through yeah and then that's how”

they'd visit each other yeah but that at a silliness of it or the pictures of the bands the bands with the masks on but they had the openings so they could play their flu so stupid so many consistencies just no brain just no thinking dude yeah you find the poll dug I did they say it's 29% but then who knows if that's three or not I don't if it's more if it's five percent that's crazy yeah okay well that's a little more poll did not show this okay so it wasn't 60% bro so there's only

30% scroll down click show more to see oh 29% said temporary removing parents cuz that's right 59% supported confining them to their homes 50 yeah fines for for I'm vaccinated that's crazy here's another one 45% favored allowing governments to force the unvaccinated into designated facilities so relocation what 48% in the people possibly else Nazis yeah who publicly question the efficacy of the vaccine almost 50% said yeah yeah we'd like well this is what I mean what's that what's

it's to tick on that what people people would trade freedom for safety all day long yeah that's crazy I know like give me give you you would trade freedom for safety like that that is crazy to me and it was that old quote if you trade freedom for safety getting either yeah you end up on the other one I don't know I don't know anyway I gotta tell you guys my buddy I have a buddy who like you Adam I would say like you if something doesn't taste good he's not gonna take it yeah

really protein yeah he's like this is the most delicious I can't believe this is protein yeah I've never

I've never had it you guys haven't I just say you don't you don't you guys have the peanut butter one yeah that's our good too yeah it's it's so good it's like yeah I blend so well and like yeah they're tripping out they're like what else are you putting in here and a lot of times it's just

“ice and and we just blended that wow I mean I wasn't using the peanut butter that's what I was using”

when you saw me this morning when I was making my Greek yogurt that's I put a scoop of the vanilla the vanilla way in a Greek yogurt makes the Greek yogurt taste amazing even better oh yeah and then it boosts it next to what 26 or whatever grams of protein so I can't have I can't have dairy but I do their egg protein and their egg protein is really good yeah it's really good the vanilla is really really yeah no no Mike's got it Mike's got a nail yeah you know I meant to ask him

you remind me when we get off to hit him up I just you know I keep my legion protein bars right

down below me right here and I just got the new box and the chocolate chip cookie dough one that I always

eat is totally different the texture so he's changed some sort of a formulation I want to center oh yeah it's way better they used to be kind of like hard okay and it's like a real soft texture now so I'm super curious to what what he did different have you had one lately I haven't oh yeah so you ought to try one you eat the cookies all the time yeah yeah yeah I don't know why I have a thing for him too the cookie yeah yeah I do you know just in the form yeah because it's a cookie

but it could just be a bar that to be honest I don't even like him I still eat him like crazy but I do I'm like worse commercial I mean they don't taste like they don't taste like a cookie they taste like a protein bar you know I'm saying but there's something you know it is it's kind of you psychologically reminds me of a cookie yeah yeah like I and I know too it's a little less grams of protein than the protein bar but I still choose to eat the cookie all time and it's like

I know I don't like it more than the protein bar I've got both right here I have the cookie and I have the bars right here and I eat the cookie so it's kind of my way better but yeah that's convenient yeah that's convenient there I think there's something there I think there's like a course I'm aware I'm aware that I have both there the protein bar is got a little bit more protein so even better I rather have that it tastes better but you like the cookie but I still eat the

cookie yeah because what is that I have no idea I have I have unlimited access to both yeah so yeah I find this I was a big cookie guy made growing up I think I think that's my treat I think that

“that's what it is I think there's a psychological thing of that like it makes me feel like”

well I still get to have cookies every once in a while I know I'm dead serious look at me I just got protein because people ask me like hey do you really like that I'm like you know I don't really like it that much actually I mean I mean this being honest is not like my favorite thing is all I got they got to tell us great stuff it's not my favorite like I love their cereal I love their ones you guys are cookies to do it down how many times have we had a

sponsor right in to us to be like yeah you know Adam you shouldn't see it it's great but it tastes like crap take the taste I don't actually said that I don't get to see what the sponsor was what I with them anymore but remember we had a commercial with them so bad I like get that ketone IQed leans into that yeah oh they do yeah although it doesn't taste that bad so prove the formula it's the exogenous ketones yeah but if you lie and say taste amazing

or taste your you'll enjoy it's tolerable yeah old exogenous ketones tasted like jet fuel like actual

“gas well that's what kept me from really using it was the experience I had with it originally”

but it has gotten it has gotten you can let your breath on it's still is not good right still doesn't it's not so you can drink if I go I can't sip on it like a Celsius I ain't doing that like it's you shut you shoot it because it's not it doesn't taste good but it there is a significant difference between the way they taste now versus with a taste of a fore for sure you were gonna be cooking on how when you're cooking mustard when you crunching your soft cookies yeah I actually

liked the the fresh baked cookies you know the chocolate chip like I said always like you know

pestering my mom to like oh make me some chocolate chips but yeah but I would steal my dad's Oreos he would hide them like he used funny dude he was you'd always buy things just for himself and he tried hide them and they get pissed off if you found them and I'm like well he just buy more so we can all like do the same thing that you're doing you know like but I would find him and me my brother would be like sneak in and grab in his cookies and eat them Oreo cookies are

the preferred treat for children with food allergies you guys know what yeah it's like allergies and free I know this because I have family members with lots of food allergies or and Oreos are like yeah because it's not food because you know why you know fire and it's like fire because there's nothing food about it is that what you can look at that you could look it up I mean it's not food when you're something food about it you're around about it when you're around

when you're around kids with food allergies yeah and they bring out treats yeah like 10 out of 10 times Oreos is going to be yeah they could probably eat plastic and not have any food out of you I think that's what's going on yeah it's not really it's because there's no dairy

that just it's not even I think look up it what is it what is it what is it what I thought was

larger is nothing real about it there's no animal lord in there I think it's better if it was oh yeah no it's vegetable oil stuff isn't that it's yeah I do I know this because I like I said I have family members I'm pleased and rich to fly or calm canola oil see there you go there's not a single animal product in that land high fruit toast corn oreo makes them large did you guys like the double stuff ones are you guys stick to that double stuff do you know what you know that you know

what uh like talk about it cool just like the marketing I would love to see I would look up Oreos like come back or like business uh ups and downs where they did a thing um I don't know you guys there's there's people that collect Oreos because they run limited runs of certain

flavors flavors yeah and so they did the most brilliant thing they made a scary they created

scarcity around types really yes I have this so there's so there's Oreo cakesters confetti cake things chocolate ganache what and minis peanut butter Justin oh that's so they they they have uh I'm like diner this is just I mean I uh we know we know somebody who collects them and actually like freezes them and and stores them has like hundred plus it's like they become like collector type things why what are you gonna do with them I just it's a thing dude try to watch

“man max and you're like I'm telling you guys right now that look you have to look it up there's there's”

is all these like they do these limited runs of flavors in the pixels forever oh that's real first see now that pulls up all the weird flavors I didn't know that interesting that's weird yeah well you know what people don't know Oreos anymore but eat them with milk that's not a thing like kick cats have a lot of weird flavors like in Japan yeah I didn't really weird ones oh Japanese people love the Japanese culture loves kick cats that's that's the with wasabi oh yeah it's

like wasabi yeah there's like there's like sauce flavor I want you guys to see all these Oreo flavors there's like literally like a hundred maybe they there's a sense from that yeah I don't know helped out do you remember kick cats in Japan yeah yeah they're they're popular yeah yeah exactly I was at the at the was it the world market the other day they had a bunch

of them from Japan yeah they're like like shrimp flavored yeah they always have shrimp flavored

something yeah like they have shrimp flavored crackers and chips yeah ramen yeah I would never

“even find that flavored treat that's what yeah what is going on yeah look at all those weird flavors”

dude that's nothing that's not only I would have googled uh all how many total Oreo flavors have there been yeah might be okay so here's what I'm gonna Reese's call I don't know about you guys but I'm gonna do that for sure I'm gonna try the peanut butter one yeah I don't even know that existed they've like red velvet king he's done the birthday confetti they've done like how many it's over 200 people's collab I'm in see so I so I wouldn't why brought it up was because uh you

know we're kids Oreos were things but then they kind of fell out of favor it wasn't like a thing that you hear about all the time but it they've recently in the last I want to say handful of years I don't know these act timing have exploded on the scene again and I think it's due to they started coming out with all these like limited flavors and additions which caused all this crazy buzz and social media posting and talking about it and so I and I just curious of like how

how it did to the business like did it was it trending a certain way and then all said and it just exploded who owns and what stock what what what are they under they uh is it in a bisco I think and then a bisco's owned by a bigger one isn't it yeah it falls under one of those uh on Santo they're actually owned by Mondaleza Mondale internet it's just been off from craft foods yeah they used to be in the bisco uh but now they're owned by well I think there's like two food companies

“that own everything no they're the others yeah that's why I was asking they're normally”

they're normally owned by one of the big ones that are like you know 50 the brand you know it sucks this happens all the time a a healthy food company yes we'll get bought out by the large company and without telling consumers they'll change your ingredients that just happened with um somebody was just talking about that when I was doing eating something you know oh was it uh those chips no not those chips they make like gluten-free siete was it siete oh no you know it was

no it was my toothpaste tombs yes they bought out by someone yes yes tombs got bought out by one of the big ones crashed or one of those other ones like that and then they reformulated wow yeah yeah now they sprinkle he they sprinkled COVID-19 vaccine and I have no idea of what you're like God but I was I was a fan of Tom's been a long time and then they ended up then getting bought out and someone's like yeah you know they change the formulation they do so music about out by a big company

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pack of the most popular drink mix flavors with any purchase back to the show first question is

from Suisi for real is adding daily calisthenics 100 pushups pull ups squats et cetera on top of the maps training program over doing it probably so maybe do we depends what how you break it up into what program of course depends on the person's stuff but here's a deal when we write a program we write it with the intention that this is what the person's gonna do is they're primary and form of exercise yeah now we we of course being active on top of it with like walking hiking maybe

some cardio totally fine but when we when we write a strength training program we write it in the

“intentions are that's what this person's gonna do and they're not gonna do anything else now I could pick”

programs we're doing more would be more appropriate than other programs like you're not gonna do maps aesthetic and then drop a bunch of stuff yeah but you know like a mass 15 program if you've got good recovery you know oh yeah yeah you could do that you could definitely add it to some of our programs but if you get a maps program that's how we write them we write them with this is what you're working out of it I mean it's good you brought this question up because we haven't

said this in a long time we used to say it a lot when we first started because this was actually

really common we get a lot of people like yeah what to do this I don't remember actually remember being like a like we get frustrated with like follow the program so what we didn't recommend to people is like follow the program exactly how it's laid out and then we modify tweak and do the second time around yeah second time around that's the best way to do some of this and so if you have a question like because here's the truth like the answer could

be yes could be no could be depends it's it and it could be yes right now because where you're currently at in your life or no later on depending on what's going on inside of your life so

“there's so many variables that make this a possibility or not a possibility the best thing to do”

is to to trust the programming and that we kind of know what we're doing follow it the way it's laid out and then if you want to make tweaks to it they make tweaks then you have an idea what it's like to follow it exactly what's laid out and what happens when you add or take away or change things and you can go like oh that improved it or oh wow I got less results this time that's the way to go about it next question is from Brad Barber would great eight be a good program for a 40 year old

doing BJJ have all the strength running programs yeah yeah yeah either the mass 15 or the grade a I think the grade eight would be the best yeah because one movement one lift the day and then you do everything else around Brazil in jishin oh yeah I think like again this kind of reflects a little bit of when we had Corey lessons you're on totally where it's like you know in season training so if you think if you're you know if you're doing a sport even if it's like you're just going

to practice consistently and you're not in season or you're in season you know that type of format is perfect for that yeah I'm glad you took this we get a lot of BJJ questions with our programs with that and I actually didn't think about great eight as being like a nice compliment to somebody who's doing something like that it would be it's great this is how I mean I've trained clients like this and the other option is to do a few lifts one day a week but this is even better where you do

one lift the day even better next question is from not not a what is the most important thing when it

comes to sleep sleep length sleep quality same wake time same bedtime leading up to bedtime waking up routine for example exposure to sunlight to help with circadian rhythm and any other factors so the two most important quality length okay so those are two you can't get around those

“now if you want to improve those the single biggest impact you can make is going to bed at the”

same time awake in the same day that of all the things you can do of course you know not talk about the crazy right like drinking coffee before you go to bed or sleeping in a room with disco music playing or something crazy like the what a bed at the same time right of the I'm just think some of the things are somebody out there doing that especially out there that's right falsely to just like do you stop down down you stop the disco no way to sleep with that music

you got a dance dude no but it's it's of all the things that you hear people talk about that improve your sleep that's the biggest one is you're going to bed at the same time wake up at the

to my journey the last couple months I've been talking quite a bit about this and I'm tracking it

“diligently and I mean I was just I was expressing my frustration the last night that I to Katrina”

that and I haven't checked my score today but because part of that's because I know it's not going to be great because I didn't go to bed on that and that I the preparing for it like you prepare for a workout or you prepare to start your day every day by brushing your teeth showering doing all the things that you do to start your day treating your bedtime might that and as much as I know that the hardest part is actually doing it consistently all the time it's just like what was it with a

TV would you were watching a show just heard I were up talking and then she was watching her office on her phone and I can hear laughing and then my laying in bed and so it's like not like blaming her or anything like that I was up late talking to her too we at least weren't watching TV but

we were just up we were up we were up till 1045 when I finally said to shut down and then she on

“top of that watched TV on her phone for a little bit before she went to bed and the combination of”

that meant that I didn't get to bed till like 1130 which is I know if I'm not attempting to be in bed by 930 and like like really shut everything down by 10 I it messes I don't get the best I can get okay but optimal is having like a discipline routine of like I shut the dinner down by 637 at the latest no more TV by 9 o'clock and then if I'm shutting all lights everything dark by 930 like and I and I actually can do that days in a row I'm looking at what the thing that messes people up

is they'll think well I can get eight hours asleep if I go to bed late and sleep in technically

that's true but then it's not the same it throws off your circadian rhythm so that when you try to

get back on and typically happens Friday night and then Sunday comes around and you got to wake up early Monday morning and without realizing you've jet lagged yourself yeah it just changed your safety it's not the same it takes a couple days and I have plenty of time to sleep I don't have to I don't have to get up super early right we don't get here overly early or anything like that so I have plenty of time to sleep in but I have literally figured out that I have to prepare

and be consistent about that time and I have enough length and time but that my quality isn't as good unless I do those things and and be consistent about those things and I disrupt it makes a difference next question is from Kristen Strouser have any of you use BPC-157 and TB-500. You have a rain stack that's the best combo I've ever used when you use them both together so today if you get BPC they have a better version if you go especially if you go through like MP

hormones calm this is FDA regulated pharmacies it's not research chemical you know stuff where you don't know what's in there they'll give you something called pentadec pentadec at organic which is essentially a better form of BPC and then TB-500 or you'll get thimus in beta which is the the longer amino acid chain TB-500 is an isolated part of it but that combination for recovery is the best muscle quality I get this look to my body that's different I get I I almost I feel like I get leaner on

it and I've been talking with some friends about this and they upregulates the growth hormone receptors on the body so now it's like you've got enhanced fat burning effects it's the best of all the peptides that I've used and there's a lot of great ones that combination is my

“absolutely the most expensive that's why oh I it's I've been injured multiple times and used it”

and been and had injuries that I've done before and what I've distilled it down to is it cuts recovery time and half yeah in half and anybody that I put on it or I introduced it to that is experience it has knows the same thing the two of those they're just it's an unbelievable combination and if all the peptides that exist and I've tried most all of them it's the one that I like feel see a difference like it's it's like there's not like yeah I think I feel this or oh I felt

a little bit like it's yeah it's a it's a difference you notice the TV 500 or the thiamus embedded knocked down the inflammation and you recover at a it's significantly faster right totally MP hormones calm is if you're interested in something like that and then you can work with a doctor look if you like to show confines on instagram mind put media we'll see you there thank you for listening to mind pump if your goal is to build shape your body dramatically improve your

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