2823: The Fitness Skills You Stop Using First (And Regret Later)

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I'm talking right now, hit pause, head over to mindpumpstored.com. That's it. Joy the rest of the show. Here's the fact, what you don't train, what you don't practice, you lose, you actually lose. In fact, there are six skills.

You don't want to lose, you don't want to lose these abilities, let's see if the guys can guess what they are. You don't use it. We're going to use it. We're going to use it.

We'll see if just throw one out.

Okay, well, the first one I'm going to say is to press over your head.

Yeah. That's definitely one of them. Just to just to paint some content, you sell this. When you don't practice a particular movement pattern, or use it often, the brain actually adapts.

Same way muscle does. If you don't use your biceps, your muscles are atrophy and they shrink. When you don't practice a movement pattern, the neural pathways that control that movement pattern, weaken an essence, actually lose that ability. You lose the ability and then gaining it back is a whole process.

Even there are certain abilities, just to loosely name them, that you really don't want to lose because if you lose these abilities, there's a lot of downstream negative effects that come from them, and you're right. That's one of them. It's being able to lift your arms directly above your head.

So I have a theory on why that is so bad today in comparison to say 50 years ago. What is it? Monkey bars. That might not be. Listen, hear me out.

Hear me out. Like, other than that, there's not a lot of things that a young kid or even an adult would have fundamentally done on a regular basis overhead. It's not a normal movement, like the hinge is lost. Yeah.

In full extension being connected all the way from hands to all short like where else are are you doing that in regular life for the average person? We just, well, not a lot. Not a lot. Climbing is a big part of it, and we organize our homes and our lives, so we don't have

to do that movement. Yeah.

“Do you guys remember the first time you had a client?”

Yes. When you actually realize that you can't reach directly, and what it looks like typically

And they end up leaning back to try to straighten the arms out. So one of my go-to, I don't think we've ever talked about this, one of my go-to moves on a, we talked about the assessment, right, and how we used to break down, and everybody,

“they're not everybody, but a lot of people know that's what our prime is, our maps prime”

is how we would assess a client, right? One of the things that we don't have in there that I actually used to do, and a lot of it was to just point out how alarming this was, was I would take a client, put him against flag against the wall, and then I'd have them rate trying to raise her arms all the way up, to show, like, how, exactly.

Come off the wall. Oh yeah, how much they would arch their back to get their hands above there, and I'd be like, we should be able to stay flat right here and build a, come all the way back and touch the wall, and they would be so, like, blown away how they can't do that.

I remember the first time I saw this as a trainer, and it was alarming, because it wasn't

somebody who was in advance. No, and this was going to say, this was something I did, like, on people in their 30s. Yes, 40s. Yes. Like, this is not normal.

They just weren't working out. They just said a Terry, and they couldn't lock out, and they had to over arch and I remember putting the weight down. Maybe it's too heavy. We'd go lighter, and they still couldn't, and I had, I grabbed his wrists, and I pulled

them straight up. Yeah. And then I said, okay, now try and hold them there, and he would contort. And this was common. This was not uncommon.

It was so common.

So part of the spiel that I would do is, it's like, everybody comes in because, especially

30s and 40s, because they want to lose body fat or build muscle or look a certain way. And I would like easily break that down real quick, I'm following our macros and doing these things. That's the easy part. I'm like, but I'm also going to get you to move better and feel better.

Oh, I feel fine. And then I would do some of this stuff and be like, look at this, you've lost this. Yeah, you've lost this, and you're only this old right now, like, imagine if you can do any of this pathway at 50, 60, 70, like, and then I do the whole analogy or metaphor of, like, somebody using a camera, like, that person didn't wake up, you know, one day and

then also not to use a walker at 30 years old, you couldn't do this, or you couldn't do that. And then it's just got worse for us worse worse, the next, you know, I mean, you can't help for what you brought up, like, think of all the fundamental movement patterns, like squatting hinge.

You know, those are the ones.

“I mean, so I think immediately of, like, when the starheads were here and they're”

talking about what they implemented in the book, where it's like, you got a balance and then tires, shoes, like the bending over, you know, tying your shoes, like people, I mean, you get, it becomes a lot harder, like, if you don't actually have the ability to hold yourself in place and then also hinge. Yeah, well, there's this balance, what about, no, I didn't put that on.

Oh, interesting. So that's definitely one of them, but all the ones that I listed are ones that I was able to find data supporting that lead to a lot of the stuff that we're talking about. So, like, for example, losing the ability to really extend your arm up above your head you start to lose the connection between how the scapula and the humorous move together

and that thoracic stability, which is an upper mid-back stability, no, when ends up happening over time. You start to develop neck issues, it starts out with neck tension. Yeah. Then it looks like tension across a shoulder girl, then it's shoulder problems.

Yeah. And that then contributes to lots of other things. By the way, because again, this is not just older people, this is actually quite common. So we had a guy who came in and I won't say too much without calling him out, but it was a physique competitor.

This guy's like, Jack in his 20s couldn't do this basic movement because he never trained

with that full extension. Actually, lost it in his 20s. Yeah, which is limited by it. Yeah. I would assume, too, his rotation on there because, like, his trunk rotation, any kind

of rotation where that's pretty limited. I would say even the most, I agree just when I see a lot is with the neck, yeah. This, you know, end up turning your whole body one direction and this is one of those where I see like injuries or like a lot of pain with a lot of clients because they can't actually turn their neck.

“Well, one thing, too, that we got to communicate at some important is you don't lose”

these abilities because you get older, you lose them because you stop doing this. Yeah. So this is not a result of age. So a lot of the ones we're going to say neglect, you'll notice that older people can't do them, but it's not because they're older, it's because they stopped doing

them. So we'll go back to those squatting hinge, yes, very important. So squatting, if you have a toddler, you notice how natural squatting is. Like this is, our bodies are actually made. This is actually a rest position for humans.

It's a natural rest position and scientists will notice that hunter gatherer societies. This is how they often sit and rest and it's because it's a rest, it's good on the body, it's actually good for the digestive system, decompress, it's good, decompress at the spine. It's also a ready position. Even though you're fully rested, you could move very easily.

And you lose that ability, now that's an easy one because most people who don't work out can't even do a normal squat without all kinds of work.

Well, it leads to knee pain, hip pain, low back pain, and low back pain, so also important and then hingeing. This is an important one. Hinging is the ability to bend over without having too much flexion in this floating the hips instead of the back.

That's right. This one is so crazy that on all trainers know this, all trainers who've been training for longer than just a few months, you can't do that. That's why I didn't definitely do it. They just can't do it.

You tell someone to bend over and it's all lumbar flexion and there's no hinging at the hips, which is, and we learn this, right? People will say, lift with your legs or, you know, and it's like, if then you try to do and you can't do it. You lost that ability.

Yeah. And that is low back pain. And we did this a long time ago, it's in our programs. You see, I love seeing all of our trainers use this tool. This was an unlocked for me to happen until God, I want to say year six or seven.

“When I went to some seminar, one of my national certs, I don't remember which one.”

But the guy training us pulled out of PVC pipe and put it on the back of their nodule. Yeah, the back of the spine, yeah, when they're up or back and then they're on their hips. And you had to keep all three points of this contact. And that feedback to teach someone how to hinge was better than any cue that I had been doing for years and just carrying a little light pipe like that that became a staple in my

gym. That we would do to teach because teaching a hinge to somebody who's lost the ability is a really, it's tough to be speaking to differently. It is. It's a very tough cue.

The best cue I ever used, which sounds fun to take your ass out, which by the way,

everyone we first started this podcast, the trainers that the training, there was a movement

for a while there. I haven't heard this in a long time, but it was really popular, and maybe during that time when we were talking about that cue, a lot of biomechanic dorks we get on there and be like, that's a bad cue, then you get an over excess, it's like, if you don't cue that to the average person, they don't know what they don't know what to do.

And so you had a lot of people that were trying to counter that, I was like, no, that was the best cue I had until I had to do that. It just got the person to kind of go, okay, this is what I'm saying. Yeah, yeah, that made sense to them, so you'm saying, like, telling someone to give them

“an anterior, I need you to do anterior tilt your pelvis.”

Bend it the hips. Yeah, it's like, oh, yeah, no, and slide your hips badly like, those are cues are tough for the average person to to grasp until they can feel it or see it. That's right. Your chop those hips.

Yeah. Yeah, that was one of the better ones to cue the two for sure. Yeah, you see. Secure ass out, karate chop your hips. Yeah, it was before PVC pipe, that was for sure, my go to you.

I think that as well. The next one, this is actually a personal one for me because I need to start practicing this because I'm losing this ability, and that's just to run, just to run. So I had a conversation over the weekend with some friends of mine and we were talking about fitness, the conversation went to fitness, and we're having fun, so I asked them

a trivia question. I said, what's one of the physical things that humans can do better than almost any other animal?

And so everybody's always like, I don't know, run is real.

Yeah, run for distance. We're actually made, if we're made to do anything physically, there's another one, but one of them is to run. We have these big knee joints. We have these huge glutes, we're on two legs, and they actually used to do this contest.

They used to be a contest that they stopped a while ago, but it used to be a man versus horse, and it was a long distance run. And about 50% of the time or so the human would win, and you think to yourself, how does a human beat a horse? Well, it wasn't for speed.

It was for distance, and a fit human can outtrack or out distance run, pretty much any other animal. We're actually really, really good at running, which sounds crazy because the average person would say, no, we're not. Look around.

We've all lost a skill. Well, most hunting, it's like, yeah, you might have been successful in actually like

spearing, it's never falls down right there.

Never falls down. You got to track them. Yeah, yeah. They bleed out, and they're normally, I mean, after we've now with, you know, we've evolved weaponry, do we?

Yeah. Yeah, definitely. Yeah, that's come on.

“The first bow and arrow was probably barely got it, you know what I'm saying?”

It was like, I have to bring it to hide for a while. Yeah, they had to bleed out. They probably, the animals probably got pretty far before, and they're faster than we are. Yeah, before you tracked them down.

And this is, it's a personal one for me, because, you know, we were laughing at this earlier. Like, it was a couple of weeks ago, but I was running because my wife was burning some taco shells. I heard her say fire and I ran and I'm running video, but I'm running slow dude and I'm like, man, I got to practice.

They're going to heal faster. Yeah, it's not you. That's how it did. That's all my mind. And I was like, I'm, oh crap, I'm losing the skill of running.

Yeah. I should practice running. It's a, it's a fundamental human movement. That doesn't mean you've got to run. It's a really deceptive one too, because in your mind, you feel like you maintain these

Even though it's been like decade or so since you've done it, then go apply it. You know, and it's like, you're, you're, you're talking to a foreign, like it's a foreign language, your body. Totally. Totally.

You know, I talk about stuff like that.

Whenever we go at the truck, he always ride the bikes and stuff like that.

“And I remember for a long time as a kid, I would ride my bike all day long with”

not using my hands. Oh, yeah. You just balance. I don't know if you guys have tried that. No.

That is. It's a stack. It's way harder than I thought it like, it's like, wow. This is so crazy. Like, I can't do this.

Like I would do that forever. I would ride around on my, on my bike and not use the handlebars and pedal it for 15 minutes straight. No big deal. And I can't do that.

Like, it's wild. How quickly your, your body just adapts. Yeah, you don't need this. If you don't want to lose a skill, you just got to keep practicing. I worked with this really good physical therapist years ago, and she had clients that

she would work with who were in advanced age and they'd come to her for, you know, very specific issues. And I would hear and it hurt just more than once where whenever clients is, hey, should I start using a cane or a walker, and she's like, we won't use that until it's absolutely necessary.

Because a second, you start using that regularly.

You're ability to walk without it goes totally goes.

“You know, this was the, in my opinion, when I think of the best thing that CrossFit”

did was was this was even though the way it was programmed. But the, the philosophy of being able to do, I get the philosophy, yeah, because they, they incorporated throwing, they obviously running every movement pattern you're going to cover was part of it. Now, the unfortunate part was you put that in a competition setting, which is not the

ideal way to do that, because then you get a bunch of middle-aged people that are trying as hard as they can to do it, which is like, you'll be better off. You just did all that stuff. I'm so glad you said that because I'm referring to these as abilities and skills, because there's a way to do it where it's, where it's works.

If you don't, if you lost the skill, because you stop running, or you stop doing these things and not signing up for a, ultra marathon, it's a good idea. No, because fatigue, for a skill at the window, anything under fatigue, your skill goes down, no matter what. So the idea is to practice and regain the skill before you ever try doing it, to under

low intensity, and that's the way up, you know, progressively. Yes. So I mean, jumping has to be and jumping's there. Yes. Jumping's one of them, and it's funny, dude, you guys listen, this is a real skill.

And by the way, you take the typical D-conditioned 60 year old, and they can barely jump. Yep. Many of them can't jump. 60, probably. Take your typical D-conditioned 40 year old, but they can't at least get off the grind.

I mean, yeah. I mean, yeah. But like, you know, get my little stand, I mean, maybe this thing right in front of us and watch them trying it. You know, it's a good terror that they jump at it.

You know, it's a good test of that, by the way, if you're if someone's listening right now in their middle age, like I could jump, jump off of something that's kind of, and land. Yeah, don't do that. And you'll know that your skill is gone, because it feels like you're going soft.

Well, I mean, I shared that. That was a couple of years ago in the podcast when I had just gone, probably a few years of not training that way. In fact, pile boxes were pretty regularly in my routine that I would intermittently, I should say.

“But I would never go six months and not pile boxes or something, right?”

And I hadn't for a couple of years, probably three, four years straight. And I remember jumping out of the, I have a lifted truck and I remember just jumping out, like just, and I thought my knees were going to explode. Yeah. And it's just like, that is, I mean, that's a skill that I had, and it was just, yeah.

And I did, I was like, oh my god, like, I lost that, I lost that, I lost that skill.

My brain didn't tell, like I felt like I'd done that a million times, I should be able

to do it. But it's like I hadn't adapted to that and it's like, yeah, if you don't slowly retrain it back, you will absolutely, you know what skill I totally lost, like, it's not good at all. In fact, it makes me really upset because, you know, I'll go to events like for my kids,

my son just started playing soccer, sitting comfortably on the ground. I don't have it. Oh yeah. You make me sit on the ground. And five, ten minutes in, I'm like, this hurts, I'm uncomfortable, I'm like 90, 90, 90s.

Yeah, well, this is my personal, like, when I think of like the last decade that I'm most proud of was the work I put in the mobility because I'll sit in a squat a lot of times. When I, when Max and I have that with you, so no, your son was a big mess. Yes. And that has been, and so a lot of times when we're, like, we're sitting on a lawn or doing

something like that, I'll, I'll do it in a squat position for half the time, you know, like just because that's become comfortable, you know, which is crazy to think because I remember how uncomfortable that was just, you know, seven, eight years ago. Oh, yeah. Here's another one.

This is not one of the ones that makes the list, but it's just one that I noticed with clients being able to lay on a flat surface on your back.

laying fully back. In fact, with clients, we would often have to put towels or something under their head because laying on a flat surface, or they're had it would be clocked like this. Really? How forward?

How forward? And that's worse today than it's ever been. Super high phones and stuff like that. That's right. Yeah, that's right.

Sure. All right, the last one is throwing. This is the other ability. So running and throwing are two things that humans do better than any other animal, especially throwing.

We throw with incredible accuracy.

And if you don't practice throwing regularly, your ability to do this without hurting yourself goes away and eventually can't do it.

“Now you might think it's a, why do I need to practice throwing if I'm not going to throw?”

It's really good for shoulder health. It's very good for shoulder health. Just the momentum, the slowing down the momentum, the relationship between the prime movers and the stabilizers, the way the scapula of peace, the rotation, all the necessary all that.

Yeah, everything. I mean, you know, it's some way to kind of build that up to. And this is why we are emphasized when mills so much because like, you know, a lot of the bodies of ability to do, it's a pretty complex movement if you break down a throw. What all has to transpon from there.

So it's like, you know, working on something like that really helps your body to understand like, okay, we're going to need all down the kinetic chain to work in unison with this in order to now add velocity and think of all the things that are happening together that are beneficial for the body. When you lose the ability to throw, it's not just that you can't throw.

There's a lot of things there that you miss out because it was all. So I want to, I want to, I want to fight for Justin's that he said, because I could make a case for it getting, getting above some of the ones that you said, which is the balance. And I think balance has to be my, my mother-in-law, just having just happened last weekend. And she was down and out for three days bruised this big on her hip.

She was out, and she's very active and strength trains, but her her stability and balance isn't really there. And she was pushing down soil and of a pot, she took her foot and she was stomping down and the balance. Loster balance.

“So just when I saw balance, the balance is very important, but the reason why it's not on”

the list is if you maintain the ability to run and jump, balance is typically there along with strength. You typically won't find somebody that can jump well and run well with terrible balance. Yeah, it's a pure requisite. Right.

But now here's a deal. Like a her, her level, you start to fall from balance before that. You're going to have to. Yeah, I'm not, I'm not jump boxing. You know, not jump boxing with her and having her run yet.

So she'll, and that's where I got a lot of clients. In fact, there was a, a rules, a standard balance on one leg and then you have them forward, side, back. Right. So that like I'd have a client do that 10 times and working up to doing 10 without losing

your balance was very difficult. Yeah. In fact, a better lot of people listening right now, I bet you, you can't, you cannot stand on one leg and balance and swing your leg forward, swing your leg back, swing your leg out 10 times without losing your balance.

“You have to do that and then I'd add a rotation so you'd have to actually look, you know.”

So I, so I, I, I love talking about stuff like this too because it's just because the fact

that we're getting older and I think about this stuff, I always, not a week goes by that

I don't put my socks on standing on one leg with that in mind. Yeah. Like I, if I, because I don't want to lose that and so I will get my socks out of my drawer and I will balance on one leg, I put it and it gets to a point where sometimes it's struggle.

It's not like it used to be when I was 20 and my right hip flexor fights. Yes, I have to, I have to work to do it and so I refused to put my socks on sitting down. I refuse to do the old man cross your leg over, put your sock on thing. I'm not going to do it.

I'm not going to do the noises. Yeah. But it's, we, we talk a lot right about how we, we build, this is also, again, when you have a really good trainer, I feel like a little bit, this is, these are the types of conversations that we would have with clients and I would, I would give these little tips to my, my

clients like, hey, try putting your socks on, always, yeah, balancing on one foot and just that habit is a great habit. Well, I want to be clear too, because someone who's like fit right now and works out like I do is listening to his, like, what I'm fit and I work out, you lose you, I don't care how fit you are.

Yeah. I don't practice these skills, 90% body capacity, you know, running the jumping. That's it. A lot of people need to running jumping balance.

I have, I've never stopped working out, I've, I've been working out since I was 14.

I'm very consistent. We're working out. I've got low body fat percentage. You got muscle, whole deal. And I'm losing the ability to run well and jump, because I've never practiced them, I've

already lost the ability to sit on the floor comfortably. And that's somebody who works out all the time. So, if you're listening to your fit person, typically these are people who are focused on the aesthetic or simply focused on one style of exercise that's a favorite style, you'll lose this ability.

No matter how much you go to the gym, if you don't practice them. Yeah. So, anyway. That's, it's, it's hard, right? Because you, you, what you just hit briefly right there is that, this is what motivates

better. Yep. You know? Yeah. Or I'm, I'm carrying this, this gut.

I don't like it. And so, let's get rid of it type of deal.

“So, I'm trying to think of like what percentage of my club, very few clients, I think”

there is a percentage, maybe 10, that came in that, like, had that kind of holistic mindset to start. But it's usually because it's been so far down. Exactly. If no, and something's happened, they're forced in that regard.

But it's like, like five injured restricted. Yeah. And it's like, now we want to, like, repair it, yeah, but it's, but yeah, no, I can't, I can't stress some of those, those skills. And in any way that you can, you know, find it in your routine.

I'm sure, Justin's really good about this with all the rotational stuff. Like, I try to be good about things like that, where I just intentionally do it, you know?

I love to, new one for me, because I've never, it's always been a long time since I was

a kid that I've had a pool. And so, like, like, swimming, and like, like, I'll literally do swim a few freestyle lessons of breaststroke. I know. It's like that.

It's trying to regain that. Yeah. I think, man. That's a good, that's a good easy, like, it doesn't provide, it provides a little bit of resistance.

It's safe to do that and press your whole body. Yes. And so, it's such a, it's such a, do you, do you, do you, do you, do you, do you, do you really go on their naked? Yeah.

Yeah, we, we naked swim all the time. Do you really? Yeah, you can't see my back yard. Would you not naked swim if you? I mean, we've done it.

That's how we broke our pool open. Yeah. Probably.

The way you just all jump in.

You got kids. You know, just mean my wife. Oh, you're too. Yeah. We've done it close again.

We've done it so much. We've done it so much. We've done it so much. So yesterday, we were famed swimming as a family yesterday and we're doing some backyard work right now.

And so we have construction guys that are coming in and out. And they had already left for the day, but I get home and I had already set the pools away.

“It was a little bit warmer than the freezing cold, right?”

So I, I come in and I, I told Katrina said, hey, tell Max, I, I, I heated the pool up for us. So we can hang out in the back yard and swim today and she's like, oh, he's going to be excited. And I come, I was like, I walked out of the door and here comes my son down the stairs.

Imagine, he's almost seven now. Right? Just, I mean, ask naked.

He'll say, it's just, I'm like, hey, buddy, I use a bird today's a short day.

You know, we're swimming in a short city, because we have, he's like, oh, come on, I'm like, yeah, I mean, we have people coming that could, might be contractors coming in the backyard. So, and so we put this short city. I'm the worst, because I can't, there's nothing, I'm sure, I don't know if you're

sure you guys like this here. There's nothing I can do with my wife like swim naked or whatever, where we're naked. And then I'm not, I'm not going in that direction here. I can't take advantage. Yeah, we can't, we can't enjoy the swimming.

I'm like, oh, now all I'm thinking about is, is that like, is that like, is my wife calls me in the bath? Is she taking a shower? She has someone important to tell me and she calls me in there. I'm like, I look, I'm looking down like this, she's like, why don't you look at

my, oh, you know why? Because if I notice, then I have to imagine that's the difference between, because I feel like I could train, I have very high sex choice.

“I think that's something to do with one kid in four kids, right?”

Like you guys have less opportunity. And so if that, you're in a situation like that, I'm going to test that out. Let's tell my wife, be naked in front of me every day. Let's go along. It takes for me to not.

Yeah. I don't know if that's what I'm going to do with the ties to. Yeah. I feel like, I wonder why that, why that is that I can handle that, you know, same. And because it's like, we're not ever short of opportunity where I think if I had multiple

kids, I could see where you guys would be. Maybe. I'm sure that plays a role, right? Yeah, right. You guys have less, you use a plane defense, maybe I am.

So I pulled up. So I'm going to change. I pulled up some numbers on red light therapy because we talk about red light therapy. It's benefit. And I'm like, what are the studies show in terms of the type of red light, the wave length,

you know, that it uses the, I looked this up. So check this out. It's like half the time. Well, check this. No, dude.

It's worse. Yeah. So the studies on red light. So red light therapy has been shown in studies just for people aren't familiar with this. This is a, a wavelength of light that when you put it on any ball, any cell, it accelerates

the production of energy of the mitochondria. So you put it on your scalp. Now the, the cells in your scalp are more likely to grow hair. So it regrowth hair is better. Put it on your skin.

Your skin rejuvenates to put it on muscles that recover faster, probably build, build even more. In fact, there's some studies that compare like right on the left arm, the, the, the, one with the red light therapy actually got more muscle. You could shine it on areas that produce testosterone.

You'll produce more testosterone. So it sounds crazy. But there's so much studies around it. It's been around for decades. We've known this for a long time.

So it's not like, woo, this is actual real stuff. But I looked up and I said, okay, what do this, what wavelengths are the using the studies? Well, there's red light, which is 630 to 660 nanometers and near infrared, which is 810 to 850 plus nanometers. If it's outside of that, it is nothing.

It's ineffective.

The studies show what's ineffective.

Oh, interesting.

“So if you're buying red light, oh, see, so I thought it was, so I did this.”

So I had, I've had family, right, that, oh, hey, I was looking, I was looking up Juven. You know, I found this other one for like half the price or whatever like that. And I've got, okay, well, what's the nanometer, so I'm on the red light and it was like half the wavelength. And like, well, okay, I, I just logically went like, well, if it's half of what it is,

you probably are going to have to sit in front of it for double time and what the recommendation is on all the studies. No, it's more like a waste of time. Wow. Yeah.

And so here's a deal with red light panels. They used to be, because again, we have the studies go all the way back to the 60s, I think. And up until relatively recently, red light panels were so expensive. The ones that produced these nanometers, they were so expensive, like $15,000, $20,000.

That the only place you would get them would be really expensive, like skin care and small type of places. So like, if you weigh, yeah, so like in the year 2000 or whatever, you could go to some place in Beverly Hills and you'd pay 300 bucks to be in front of this panel, it probably cost them 15 grand or something like that.

Well, now like Juve, which, by the way, Juve is affordable, but it's not as cheap as stuff you get on Amazon, Juve has panels that produce these wavelengths, like the ones you find in studies. Yeah. Yeah.

If you find panels that are like cheap or the ones that we put on the baseball cap or the face mass, what waste of time, yeah, you're wasting your while it's not in the, it's not producing the nanometers that have been shown in studies to have. Hey, you mentioned anything, so there's a lot of time on Juve right now and Dylan, I hope this is possible.

I know he's in the back right now, we're working on, we're working on a whole new system right here where we have the switcher system. It will it be possible for, like, right now, as we were just talking about Juve, Justin's commercial, like, running up as like in a square box in the corner, oh, the one he did with the only, yes, the only saline pop up the head, do anything possible, but it's

a tremendous amount of work to set all these things up. We can have it done. Once you have it set up on the switcher as a, as it must be, it's safe there, yeah, that's right though. Yeah, no, I think it's possible for sure.

Yeah, I think, I mean, that's, I, I, I personally want that when we talk about some of the brands that he's done commercials for, I just think we can do, we can repost it on Instagram and point to it. Well, I mean, for now, for now, that's cool, but I think it would be way cooler, like right now why everyone was talking, you have a little, the, the, actually, you can see Justin's

ad that he did, we have to bring some of those back. Oh, yeah. Oh, yeah. That was exciting. You did, I mean, they were brilliant.

They were just. How long did the Juve want to take you? How long did Juve want to take you to shoot?

“Do you remember that was, like, two days, yeah, we, you know, like a major production”

for you. Yeah, well, we did, it was like non-stop. It's one of those things. I don't know, dude. I don't get in this weird mode where it's like, okay, then this, then this, and I don't

really pay attention to what time it is or like if I have eaten food, you know, yeah, it's just like pure creative, like, let's just get it out, you know, of my, of my mind and, yeah, I know we've, we didn't really long. You know, I have, I have a little bit of a, like, a dream that one day I can, like, do something like that.

I also can be very creative with storytelling, not with like, like, you're a little, little combine it. It's something like that. I'll be sure. I don't what I have to loosen is the first room of the world.

I can say it. I feel like in the, in the perfect scenario where we don't, other much more important things to be. Yeah. Yeah, that way more important.

That's always been the hit.

She doesn't. It's just not, how much money is we're going to bring it, how much is it cost us to do it? It's not one fun. Hey, speaking of exciting stuff.

I haven't had as much fun writing a program as I've had, I did recently with, it's not coming, it has not out yet. It's going to be out in like what a month or two, the new PPL program. Yeah. Yeah.

So the most, like, frequently requested type of maps program is one that's a PPL split. Isn't it? We've avoided it. We've avoided it. But it's like such a popular, everybody knows push pull-ups.

Yes. That's just kind of like a staple in the gym. Yeah. Well, it's a, it's a bodybuilding favor. It's like, if a very, very, very people.

If you don't do a traditional single-body part type of, it's PPL, we've been trying so hard to, you know, tell people about like, you know, training the entire body, like

“total body workout, so I think like, it's just one of those.”

We haven't visited that. Yeah. So a lot of people that would love this. And by the way, it'll be the first time we did it in my own female version. So for people.

As far as split, PPL and upper lower have always been my favorite.

Yeah. Yeah. Well, it's like kind of what I'll fall back to if I'm doing it for volume. Sorry. Yeah.

If I'm doing a split right now, I'm more way more maps 15 type of protocol. But like, if I'm running that kind of volume, I love an upper lower or a push pull leg to have a split is like my personal go to. So so, so I this morning, I was thinking, in real-time, this is my cardio weeks. This is the time when I can, like, listen to books and, oh, yeah, what do we do?

This is like the third or fourth week of cardio.

It has been two months. No, I can't be that much. Yes. Yeah.

“I posted about that today with Arnold had this one.”

I'll come on. Interaction with some guy. I don't know who is making them do all these like calisthenic cardio moves. No, I'm more. It's great.

Yeah. You know what it is, I'm really enjoying listening to books, but you go to slow you'll go back in time. Three. I thought it was a three.

Three is not even walking dog. I don't think you could call a walking, yeah, I don't think you had to be at three to call it walking.

If you're under three, that is not, you're like, you're basically kind of not standing

still. You're not standing still. You're not standing still. You're doing little stroll, I don't know, but I'm listening to books. And I'm having great thoughts, I'm thinking a lot about stuff we communicate.

And there was this one study that got me into this spiral of thought. So I'm going to back up and just for you guys, because this is wisdom that we've learned through practice when it comes to training clients. So when you become an early trainer, a lot of what you do is tell your clients, don't do this, don't do this, don't do that, don't do that.

Then you realize later on, it's way more effective if you stop saying that and you tell them to do this. So in other words, I could tell, you know, don't eat that, don't eat this, or I could say, eat your body, weigh your grams of protein, eat it first, and then don't worry about the rest.

Why could it take care of so many of the things? But also psychologically, not doing something doesn't make sense, doing something makes a lot of sense. Yeah. And so I was thinking a lot, it's really got me down the spiral.

So I read this study on teenagers and anxiety and depression. Jonathan Hate talks about this quite a bit about this research. So for the first time ever, this younger generation has had worse anxiety and depression older generations.

This has never really happened before.

Typically, that's the generation where they're like having a good time and the anxiety and depression is a kick-in till middle age when you got kids and Morgan to hold deal. And yet, we're seeing these kids just go through this terror. Okay. I know what you're going.

And so he was going through the studies and he's like, what is the best protection against this? What is it that's happening? I have a theory. And what's going on?

“So I think what you're highlighting right now is less to do with it's human behavior”

and leadership, which is a far better strategy and leading a team. It's a far better strategy and raising a kid. It's a far better strategy of clients. And that is telling them to go do something versus don't do something. Totally.

So here's what they found. It's he had telekid to get into a thing or kid.

Well, so here's what they find is study.

So the study starts out with like, each additional hour of social media use was linked to lower overall flourishing well-being. So they have to connection between social media use and just worse and worse anxiety depression. And so what we do is we point to social media.

It's constantly bombarding them with images of perfect bodies. It's constantly showing them the news, a bunch of anxiety stuff, you know, scaring kids. So stay off social media. Stay off social media. Well, here's what they found in the data.

We're going to get the social media, kids that were really actively, religiously, participate, participants. In other words, they were part of the strong church community and I'll expand off that. It was like the best protection. Regardless of how much social media they used, if they were part of a very strong community,

it almost had no effect. Now, aside from the supernatural component, so if you're not religious, we could cut that out for a second. You'll find data that supports any strong together. I was going to say, I would imagine.

Imagine you would see similar data in belonging to a club sport team and like anything that you that that keeps you occupied doing something in the real world with accountability built in. With other people with growth and like in mind. So it's not the same.

So the religious community stuff was the best, probably because it points in a really great direction. But you're right. Kids who are active in clubs and sports and activities with other people, it's a great protection.

So it's less about the dangers of these bad things and more about what it's pulling us away from. So it's really the isolation. That's right. So like, like, for example, sitting or resting, people like don't sit too much.

It's bad for you. Oh my god, the more you sit, it's not the sitting that's bad.

“It's that's taking you away from the moving, right?”

It's not that processed foods are so bad for you, but it's rather taking you away from the whole natural foods that actually have their better with their nutrients, they have natural breaks, which make you not eat as much. So it's less about all this bad stuff. It's more about what is it pulling me away from?

And one of the big things that just kept coming up the roof that you're feeding, right? It's the old analogy. Well, great one. That's great. So we kept coming up for me.

What kept coming up for me was we lost a lot of is real community, real community.

and friendships, even outside of our comfort zone, like pursue it, because people don't pursue anymore. It's not natural. It used to be where people come knock on your door and it's just the way you live.

“But now it's so unnatural that you have to kind of pursue it.”

And I told us, so this is the better, rather than because she's really good about managing tech, managing TV, I said, honey, if we're just around people, a lot, that's not going to be a problem. It's just like going after your protein, totally. It takes care of the rest of the stuff.

It's a way better strategy than telling your kids, don't go on the saying or limit this. It's like, let's go do this thing. That's right. Yeah, let's go do this thing. Let's go meet up with these people or let's go play this.

It's like we're already so prone to recognizing negative things. And so if we keep reinforcing, like, don't do this, don't like, then it's almost like hitting the golf ball and don't hit the golf ball in the pond. But if you have a kid that's at home all day after school and they're just on their phones and you're like, you're not for phone, you're not for phone.

Right. Way better strategy is like, let's go do something. Yeah, or you got to be on your friends or you can even say something like this. I don't care if you're on your phone. So long as you do this and you do that, you're part of this community, you're part

of that group.

Then I don't mind so much and it's the most powerful protector against all of these things.

And I was thinking about all this stuff, like we talked about processed food, think of pornography. Pornography definitely has its negatives, but what it's taking away, what it's taking us away from is intensity. And that's the negative issue, that's the real negative thing is it's taking us away from

those things. So just a totally different way to communicate these things and have a different understanding. So now it's like, as I talk with my wife, it's like, it's a lot more effective. Yeah, I'm like, you know what, we're just going, instead of like trying to manage stuff, what should we do, instead, let's just, let's be busy with pursuing relationships and

friendships and let's just let people in our home and who cares how messy it is and whatever. Well, this goes back to what we were talking about today too about the, it's just unfortunate. The area that we're at, there's less neighborhood stuff. It was so common in my neighborhood. In fact, my my son just two days ago got introduced to street hockey.

So his, his best friend who's like the, who's the sports fanatic, his dad for his birthday, which was just last weekend got him a hockey stick and a little, you know, ball and a net. And Max spent the day over there with him the other day and was all into it with them. And so it's like, that was like, you would walk outside my house on a regular Tuesday at four clock in the afternoon and there's kids out there would be doing that.

My neighbors would be doing that. You couldn't wait to run out there and go do that. There was, there was community built in a lot with those things.

“So, and because I remember one of the things that my best friend and I were like, you know,”

we had video games. It was different. But it was just playing it together. Yeah, you're going out on the show. It didn't, the first of all, the science wasn't there on the, the way they could make it with,

like the open loop theory. It got bored. It got boring. You know, we, we don't do it for a while trying to be the level. Then you get frustrated.

It looks like for a lot harder. You die. Yeah. And you're like over it for a while. I get tired of it.

You can't see.

My mom never had to come in.

And say, stop playing those video games, get outside and play. Yeah. Like, in fact, it was the other way around like, hey, make sure you're back by time. That sun comes down. If you don't, you know what I'm saying?

You're in trouble. Like, you wanted to go outside because there was, and then we had a park around the corner that you could walk to. There was always kids there. There was, it was never empty.

It's like, man, parks are empty. Streets are empty. It's like you just don't, everybody is isolated like that.

“So it's like you have to, as a parent, you've got a foster.”

That. You have to, you have to go with intent. And by the way, to foster it, the best way to foster it is not telling your kids or even doing it with your kids. Although that's great.

Do you stuff with your kids? It's you yourself pursue community and relationships yourself so that people are over. So that you're over other people's houses. And oftentimes, this is just the reality. Like, this is the conversation of my wife.

It's not so natural these days. So oftentimes, you just got to be the host and you have to pursue it. Well, I would think you would have, so because I'm interested to see how this continues

to play out with Max as he gets older, and I always talk about how your family's similar

to Katrina's with a lot of things. We're with them a lot. You're not with your family. So they're, they're more spread out. So it's not as natural.

It's not as easy. So like my parents are only about 13 minutes away. Yeah. But my brother's like 35 minutes away. My other sister's 40 minutes away.

So my cousins are all kind of spread out now. So we get together for like birthdays and holidays, but we're not all like next to each other over close. Yeah. Now we have like a great church community.

And so at least a couple days a week, we're with people. And my wife's done this thing where she says, Sundays are open house for us. And we tell a little of a friends, after church, everybody come over doesn't matter.

Yeah.

“And it's like, you got to kind of make it happen.”

But man, you want to talk about protecting or defending yourselves and your kids against them, just what happens when you don't have that community, just kind of be in it. You just got to be in it. It's much as possible. Yeah.

It's just work. Yeah, you say. So it can be a lot of work for the way we've structured society is the opposite. That's it. So it's your schedule is off.

A house isn't always so clean.

What about this? What about that? You know, it's like, it's work. And the default is is so easy to default to, which is just the TV. And I have, I mean, the way we have stuff streaming that's entertainment all the time.

And that stuff was there. So you kind of had to figure it out. It was too boring. It was too being in the house, watching television, if you didn't catch that few hours right after school or the on the week in the first thing in the morning on the weekends,

like the rest of the time was like lame.

“I tried to explain that to my five-year-old, she was like, you know, when we watch TV,”

if it was show was and on, it just wasn't on. He couldn't process it. He's like, what do you mean? I'd explain, so there's a central place that would do what's called a broadcast. And the only time you could watch that show was when they were broadcasting.

So you had to watch it. And if it wasn't on, then you couldn't watch it. See, I feel like we can as parents kind of, again, again, you knew we were going to kind of swing this way. Hopefully, we get back and more or more like this.

But even though it's available all the time, you can still get back to like, creating that. That stops us as parents from going like cartoons are only Saturday mornings. Yeah. We've done here's your window.

So we've kind of, like Friday night at our house is movie night. It's the one night where we don't sit as a family or on the dinner table and eat. We can watch movies, late into the night, Macs is the state passes bedtime. It's a treat. It's home.

And he looks forward to it. It's Friday night. Every night doesn't look like that.

Every night third, the TV isn't on.

We're not doing that. We're doing other things. And the morning time on Saturday mornings is the times where he's allowed to get up and go down and watch cartoons in the morning and it allows Katrina and I to kind of like slowly get up and start the day and he knows he gets like an hour or two in the morning.

So it's like, I feel like you can still, even though it's accessible, it's the discipline as the parent to not make it accessible all the time. It's like, oh, and so it's not weird after that morning block. We don't do that anymore. That's all we do that.

The default, again, is that points to this is what I said to my friends, too. I said, you know, the default, I understood this for fitness, like the default, if you just live and allow yourself to live the way everybody else does, you're going to be unhealthy. You're also going to be unhealthy mentally and spiritually, not just physically. So you will, your odds of being obese or having metabolic issues are very high if you don't

structure things and you don't have some kind of discipline. It's also very high for psychological issues and spiritual issues if you don't, again, do the same thing.

“You have to like, so you always have to be a rebel.”

You can't live like everybody else, otherwise you'll be like everyone else.

And you know, the, the, the positive side is that if, if we discipline ourselves to do it for enough long enough period of time, like it becomes, it becomes just like bad habits become bad. Good habits become good habits. My, we were, when we were over at my families, my brother went to the, the liquor store

were all there with the family, so with that he came back and he brought me like a die coke, you're about to drink something and he's like, oh, I was going to bring the baby and ice cream, but I know he doesn't need sugar. I said, you could have brought him one. I don't, that's done.

Yeah. I already did the work. Like he, like, you could bring him something right now and like I know my son now. That might, he'll eat it. Like, you take a couple bites of it and then he'll give me the rest of it.

You know, I think it is. Yeah, I see, it's like, it's, it's, it was a lot of work at the beginning. I was a bad guy and weird and all the things, you know, because that's just it. You had to go through the uncomfortable bit of being not normal and in having intention of setting those schedules and those boundaries and going and meeting with people and getting

out of your comfort zone, but then you do it for an extended period and just like working out or anything else, it becomes a part of you, then it's habit and it's like, then you don't have to like reinforce that and I feel like that's, I felt like the things that we did a good job of doing that, I look back now after six, seven years and go like, oh, it's not hard to men.

And it doesn't mean there's not times where he's like, oh, I want to do more like course he, he's a kid, of course he at, but it's like, no, you know that and Katrina, we don't do that. You know, we don't do that and then it's like, okay, you know, of course you do a try with that too.

We just, then we shift them to another thing. Totally. Totally, totally. Adam, I was going to ask you because you're the most consistent consumer of the fuel, meal replacements.

Yeah. I still like them. Love them. The mocha flavor, the coffee ones, my favorite. So in strawberry banana.

Well, they're, they're non, they're vegan protein, they digest, so really easy, easy. And I was looking at the protein sources, P is the most, that's the most predominant protein source. P protein is one of the highest brand shaming elastic sources of vegan protein. So it's like considered one of the more anabolic.

Yeah, protein. So I was looking at the back of it.

I can't tell you the law. They're really palatable. They're really palatable. They're energy drinks as much, I have a drink in some of those. Yeah, the pineapple one is really good.

How much caffeine's in one of them? It was like 200. Is it 250? No, it's 200. Yeah.

It's 200. Yeah, yeah. I don't think so. So we have like five of them. It's a good supplement.

Yeah. The watermelon. I didn't like the watermelon. It was a little sweet. But I haven't tried the pineapple one.

I'll try the pineapple. Yeah, I like it. That's good. It's just like curious. There was this fitness guy that posted this GLP protocol, and I thought it was so

good. Yeah, I saw the post. I'm going to pull it up. As far as working out. Why?

Like what you do when you, okay, you're going to use this GLP one or a GLP here's what you need

to do. Okay. So, and he talks about how it works. It's actually quite coach was now ski. I don't know about his other comment content, but this was pretty good.

So he talks about how it works. He came up with something, and I think it's his. It's actually quite smart. It's an acronym that he calls March.

“He says, you need to focus on mitochondria, absorption, resilience, cycle, and signal”

and hypertrophy. So what he says is, I totally make sense to you. Yeah, you have no idea. So, so you need to make sure you have good mitochondrial health because otherwise the glucogon activation can actually cause more fatigue.

You need to make sure you have good gut health because it slows down gastric emptings. So if you already got bad gut health, then you're going to GLP, you're going to have malabsorption issues. When he talks about resilience in cortisol, he's like, look, losing 20% body weight in 12 months is a physiological stress.

I'm like, absolutely is. So users with poor sleep in high baseline cortisol are the overwhelmed, not a good thing to go on on top of that, go on a GLP on a GLP one. Then he says testosterone is a good idea for a lot of people who are going to GLP to prevent the loss of muscle.

And then he says resistance training plus high protein. So he says this is the order of operation for the people he works with.

Rather than throwing people in a GLP, he's like, we've got to get to you all these first.

We're going to address these things first to maximize its effect, minimize muscle. I thought this was the, one of the most comprehensive, well, that's the nerd in you that says that that's so, that's so great for coaches. That's exactly what it's for. Yeah, okay.

He's speaking to coaches. Oh, okay. Oh, every person's like, what do you think? Yeah, I know. I mean, like you said that, I'm like, yeah, no, that did not.

Well, he's like, all those terms for a trainer as a protocol to follow. Yeah, I think that. I like that. So he's like, fix your mitochondria, fix your gut, fix your stress response, optimize your hormones, treat and eat, train and eat for muscle, then add the compound, like

that order of all. And I'm like, oh my God, that's really, it's like the said principle for, you know, you use, I mean, we know that right with the said principle is, but you tell client this. Well, so what this would look like for the average person muscle going to GLP, it's

like, all right, we're going to start before we go on the GLP, we're going to start with strength, strength, training, we're going to start with, you know, making sure we get good sleep. We're going to look at your gut health, we're going to make sure your gut health is good.

“Maybe use a probiotic, but if you need to treat yourself for things like CBO, we'll”

fix that. Then we're going to look at your hormone protein healthy. Yeah. Let's look at your hormone profile. Oh, your testosterone's low.

We're going to put you on testosterone if it doesn't raise through those other natural methods. Then we're going to really focus on hitting the grams of protein. Now let's add the GLP and then boom. Yeah.

Great results. Minimal muscle. That's not a good result. It's not a good result. It's not a good result.

It's not a good result. That's awesome. Yeah, it's really, you didn't even have a ton of followers either. I thought it was really, really good. I think you can't cross that.

You know, it's just going to show up. It showed up in my, in my feed and I'm rarely impressed by, like, coaches and trainers who post things on like GLP. A lot of it's like, you know, you're... You guys, all the guys with you.

He looks like a young dude. Yeah, it looks like a young dude. I don't know his other stuff, so I don't know if his other content's great, but this particular post, I was like, really, really good.

“Give the guy a shout out from that, from a coaching perspective, I think that's really”

good.

You're always looking for acronyms like that to remember to...

And also for coaches, what a great way to understand how you're going to work with someone on GOP. Yeah. Yeah. Paleo Valley makes the best meat sticks, you'll find anywhere.

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to a point where grip is going before strength, is it better to stick with dumbbells or go to barbell back rack? Oh, this is when you go to the barbell. Yeah, yeah, definitely. This is when you go to the barbell.

This is another option if you don't have a barbell or you're afraid of the balance, as

This one place where I would use wrist wraps for a client, because they're so strong that

they're trying to use heavy dumbbells and they can't hold onto them, the idea here is the lunges. So, this is when I'm like, let's go and use, I mean, this one really heavy weight that you could sort of hold like a zircher.

“That's what you're doing in as well, but yeah, I mean, that's probably going to be your best”

but barbell, barbell, back rack, walking lunges, one of my favorite exercises. I prefer that. If I have the space, if I have this space to do it, I like that. So you can just focus on the lunging part of it. Oh, bro, it's one of the best lower body.

I mean, if I want to do some grip strength for the, I'll do just carries, you know, if I want to do something for that, but if I'm training legs and I want to go, I'm doing lunging. You know, properized this was what the walking lunges with the barbell on your back was running Coleman.

Yeah. Yeah, dude. There's a yellow, yellow, Spanish.

There's one out in there.

It's in the parking lot. Yeah. And out in Texas in the side of your member. Yeah. He's got 135 on his back.

It's the end of his work. Yeah. And you can see the veins through his pants. And his legs through. I, I like.

“I think walking lunges are what I've really good actually.”

Oh, my goodness. That's a good function. You actually don't. It's a great muscle build. There's not a lot of room and a lot of gyms to do that.

Especially if you've training a really popular time. So that's the unfortunate part. But if you've got the ability to do walking lunges. I think it's a, it's an awesome thing to incorporate. And if you can put the barbell on and it just takes.

That takes a lot of room. Yep. You've got a lot of space. I mean, I used to do them in here all the time. Now that we have clients in something real time, I don't do them.

Because we have so many people in here walking back. And you get you. Yeah. Like backstipple lunges. Yeah.

But I like the local motion of moving forward. And the way. And I think it's so good. Because I all even extend my stride. I'll throw a little bit of a balance between steps.

It's such a great movement to play with. Next question is from Brad bod fitness. What is the biggest mistake that trainers make when they go into business for themselves? And leave the company or business. They are working for it.

I love this. This was a, this was so common, right? So I mean, most of my career I train trainers. So at this point, it's been hundreds that have, that have worked for me. And it's inevitable.

Once they got the experience, they got good. And they realized, oh, man, the company's only given me 50% or 30% of what This, this client. Client. I like that.

I don't know. Yeah. Yeah. And they do the math. Like, oh, I would be making this much.

And they go, and listen, there's a, and this, I swear I've seen this play out. As, as a good rule of thumb. If you are not the number one or number two trainer in your local gym. Okay. You have no business.

You have no business going and trying to build your own business. Yep. And you will make less money. In fact, even some of my top guys and girls that were my number one trainer went out. And they made it.

And they were making close to the same amount of money. But they had to work way harder and way more stress. Yeah, a lot more hours. And just to make the same money, they were making for me at the, at the big box gym. And so, and, but, and the only ones that I ever saw surpass what they were making inside

the commercial gym were the top trend. The, you got to be, if you can't prove to be number one with the muscle of the gym and the, the, the, the, the, them carrying all the overhead and the stress of running a business. You've got leads in your gym all over the planet. You've been marketing everything.

That is the biggest mistake.

“Because, and, and to me, that should be like, if you want to do that, I think it's a total good goal.”

You should prove to yourself, you can be the top guy or girl in that facility before you make that leap. Otherwise, you're setting on yourself. That's 100%. However hard, you could go into a big 40,000 square foot, big box gym as a brand new trainer. And trying to become number one in that gym is a lot easier than doing your own business as a personal friend outside of there.

And a lot easier. And let me counter this argument before anybody who's already thinking in their head because I think this is unethical. Is you're going like, well, all of my clients said they'll leave and I can do that quick math. I'll instantly the next month make more money than I'm making right now. In the inevitable happen, a one year or two years down the road, all those clients won't be with you.

Still, and you will have to go get your own business. And so even if you the next month could for one month or two months, because they all leave the gym and they all come to you, that to me is unethical because you didn't build that business.

They may love you and say they're there just for you, but they would have never met you, had they not walk through that facility.

And therefore, that would have not happened. So you have to go prove to yourself that you can do that first.

What do you got a year or two? And then what? Yeah, I still got to figure out a building. And you haven't learned the skills of true lead generation, building a website, like all that stuff. Now, for people who are leaving their company that are not in fitness, who want to become trainers.

So somebody who's doing some other fields, this is why we always say go to commercial box for that.

The biggest mistake you can make is going off trying to build your own business or going to a small studio. Yeah, I don't think that's a great starting point. Go to Big Box. It's training wheels. It's the best place.

It's training wheels. For a lot of great reasons, not just because they're taking care of the lease, they're taking all the overhead. The electricity, the lead generation, the which are massive. But then you're also in a community of 510, 1520 other trainers that have been doing this longer than you that you can learn from. You can ask questions from an incubator for growth otherwise it's really different.

Think of it, it's like getting paid to go to school. Yeah. And instead of what, and this is such an employee mindset to go, I only make this much and the company is making it all this. You don't even know what it's like to run in multi-million dollar company. So that's an employee mindset to think that way.

You need to first learn to be the best in your facility before you go take on the next new challenge,

which is now you get to learn what it's like to go build a business like that, which is very difficult to do. Next question is from Alex Ewan. How come mind pump has changed its tune on cannabis? What information came to light that made you change your minds? So this is, I picked this question because it is quite true if you listen earlier.

It's also geared towards you personally. It is.

“I think all of the changes are tuned to an extent, right?”

I think to an extent. To an extent, like you were wiser. And I think, well, the data now is actually reflecting quite a bit. So early days, there wasn't a ton of data and a lot of, and there are especially the growing developing mind.

That's right. What we now see with cannabis is regular loose. You definitely contribute to anxiety disorders, psychiatric issues. It really messes up the dopaminergic system of the brain to where. It's like the stoner, the stoner myth of the unmotivated stoner.

It's actually kind of true. So whatever your natural inclination towards motivation is, it will generally lower over time view cannabis on a regular basis. Now some people like, well, when I smoke weed, I'm way more creative and whatever.

Yeah, yeah, keep doing that long enough. And you'll start to find that you lack it without using it. And then when you use it, you also assess it the next day. Yeah, that's really like brilliant. If it's really brilliant.

So there's that. It's also more addictive than was originally believed. So it's not as addictive as other things. But it still is addictive. It does impair your working memory.

It does impair or contribute to things like depression, over time, changes the structure of the brain. And I'm just going to tell people right now, I noticed with myself, like, I really started reducing my use.

“I didn't go off it completely until maybe the last couple years, right?”

I really don't ever use it. But even before that, I started reducing my use because I started noticing that I just wasn't on the podcast. My memory wasn't as good. I wasn't as sharp.

And I noticed when I go off for a while, suddenly I was sharper on the podcast. I'm like, you know, in the podcast that's challenging me more, then everyday normal day to day stuff. But I'm like, you know, I don't want to be impaired. And what's really the benefit of this for me anyway.

So I do think there's some medicinal uses. I don't think as it's bad as is alcohol necessarily. But it's not. I definitely changed my mind on how I talk about it for sure. So I'm, I mean, my two cents, I'm still, I'm still pro cannabis.

As much as I am pro glass of whiskey or pro glass of wine. That's where it's, it's been for me. Like occasional is what you're saying.

“Yeah, I think that, that's, I've always looked at that way.”

And if you've listened to the podcast long enough, you remember before I had a kid

and then once I had a kid, I always talked about the day that I would probably walk away

from it because I don't want my son to smell it or see me do it. That, what that translation look like for me, the last previous years, I set it up to where it was outside. So I, you know, as he's starting to get older, he's now at an age where he's, like, he's very aware of everything around him. He's a very smart and intelligent kid. And so it's been a half a year since I've had anything.

And I didn't say, I didn't announce that on the podcast and say, I'm quitting forever. Like because I'm not anti it. And in the right occasion with my friends and really wanting it and a mood like that, I would have it. But I just haven't had that. I haven't had a situation where I was like, so here's a question for, this is a, I think someone might be thinking this.

You're okay with having the occasional glass of wine or whiskey with max around. Why not weed? Right. I just, I don't want him at a young age smoking weed. And I don't want it to be normalized like that.

He can't have that till he's 21 years old.

“And if I had to choose, I think that it's a slipper slope with weed because of all the positive benefits that come with it.”

In other words, I watched my, I've told the story before when I was in, in the thick of cannabis, which was in my late 20s. I have a younger brother who is 13 years younger than me. And so he was just coming up in his teenage years and he's got an older brother that is in the cannabis industry. And I remember he started smoking at a very young age. And his reasons behind it was, you know, he had a lot of anxiety and it would make him feel calm and normal.

And I watched that slippery slope of it being like, I'm high all day long. Yeah. And I think that, and it was right in the height of all the positive sides of it. There's, there's, there's none of that information about alcohol. No one's coming out and being like, yeah, he drink and it helps with this and it's good for that.

It's like, and so for the young brain, the young kid who hears all the positive benefits of cannabis. And, and then also his dad also smokes like that. I think that's just an easy gateway for him to also adopt it. And more and more it can become more of an extended.

“That's what I mean, that's what I'm saying.”

We're like, he still sees his dad occasionally have a glass of whiskey with his, his mom. And now, and I imagine they're coming in age where he'll want to try and taste it and I'll cross that bridge. And I'm sure I will let him and I think it all, it'll be something we have a conversation about. But I didn't want him see me smoke and smelling the smoke and thinking that's a normal thing. Like, I don't think that, I don't, I think that will be, it would be a harder challenge for me to convince him why he shouldn't,

especially when though everybody's talking about all the health benefits and how it's not bad. And it's all, like, I think that if it would become something that he would start doing at a younger age that I'm dealing with, I think that I changed my mind on because now we have data that totally counters what I thought. So I thought if you legalized it and regulated it, less people would use it, less kids would use it. And my theory was, well, if, you know, when it's kind of like taboo, more people are going to want to use it.

And if it's regulated, it's going to be safer. That's a hard argument, though, so.

Well, well, here's what we see now in the data.

Yep, okay. Everybody smokes. Yeah, but you sell with the data's not, you can't, you can't track something that was legal and nobody's going to admit it before to now where they're tracking data. It's like, oh, no, they've got, they've got really good data. And it's still early.

So I don't know if you remember this, but when we used to talk about this for a long time ago, and we talked about the kids way, way long ago, I was the one that was pro alcohol over. I'd rather my kid get into the Friday night after football game drinking than finding out that he's smoking all the time.

“Like, I, and you were like, well, that's crazy. It's way more dangerous to be drunk. And it's like, I think the, the weed thing is a slippery or slope than I'd rather handle the alcohol thing.”

And I still stand by that. Well, this, I'm going to say, I have not changed my opinion. So they, no, they have cannabis. Yeah, no, they have really good data, though, on use, on alcohol use cannabis use on drug use. And since legalization and regulation, it's gone, it's exploded in its, in its use.

And you know what, shame on me, this follows almost every other trend when we, because the American market is so powerful, the marketing system so powerful.

Yeah, that when we legalize things, regulate them, we make it people use it more, because of the power of our system, our marketing system. And because of the market and how powerful it is in competitive, it is cannabis has just gotten stronger and stronger and stronger, because now they can legally compete. And now it's like, I mean, God, listen, I was, I was using cannabis, you know, 10 years ago when we started the podcast and I would go to the dispensary. That's back when it was still legal for medicinal use, so it wasn't a big deal.

And I'd go in there, I remember finding something, 18, 19%, 20% THC was a lot. I'm going to dispensary now, try to find some under 24%. Yeah, I know, it's crazy. It's crazy. I mean, it's strong and they've concentrated.

I would say, again, it's a, it's a, well, two to your point about alcohol, I think that even still, like, you pay a price if you exceed. Yes, you have very, like the alcohol poisoning, the blackouts, the, you know, the excessiveness of it, like, I think, you know, kids more, the exposure of that after experimenting, like, that becomes a reality. And it's like, wow, this is kind of like, you know, there's, there's a line here, whereas we, I feel like there's less of that, that real rigid line of, like, this is really good.

What, there's weight, that's your point. There is way more kids getting high and going to school. And they're getting drunk and going to school. This is my problem because I see that I'm not okay with them with vaping, especially because it's just, they can have in their pocket and they just puff and they're going about their day.

Hit their red drops and they're eyes and they're, like, there's no, I mean, there can't do that.

You know, it's just an over generalization for me. See, there's no kids, but there's no kids that are really getting drunk and going to school with their kids getting high. But there's also this, which is interesting. This is, which is interesting about cannabis. You can drink without getting buzzed and definitely without getting drunk.

Like, we could all hang out, have a glass of wine, and I don't even feel buzzed. Yeah. Nobody smokes weed to not get high. Nobody's ever, oh, I like to taste. I'm not high. The point of smoking weed is to get high.

Yeah. So it's like, if, every time you drink was to get buzzed or drunk, would be a good comparison. Right.

“And so that's what I mean by this slippery.”

So that's what I've always said that I would rather my kid in high school.

Okay. Have experimented with alcohol than be smoking weed. Mm-hmm. It's a waste, slippery or slope. And then the next, you know, you're a punhead.

Yeah. We're high all the time, and you close yourself on. I get more done when I'm high. You're high bro. It's what makes you think you're going to yourself more too.

And you get into the self entertainment. Yeah. You don't leave your house. Yeah. There's some kind of, at least, a social component to alcohol.

But I'm not even promoting alcohol. I'm just, you know, in comparison. Like, I look at all those things of how they're interacting with their friends. And, you know, how that affects, like, there. I mean, I think of as a parent, I try and put myself where you go.

You guys are with high school kids, right? Like, if my son called me Friday at 11 o'clock at night, because he got too drunk with his buddies. And he's like, "Dad, I'm throwing up.

“I'm sick, and I have to go pick him up."”

Yeah. Like, that's a conversation where Toma, I'm super proud of him for call me. Like, I'm not even mad. Uh, I find out that he smoked weed at school. I'm fucking live it.

Yeah. Like, that total difference experience for me. Like, and I can see that happening in the scenario. I'm sure a lot of parents have high school kids. I have dealt with both those scenarios.

Yeah. And they're two very different scenarios for me. And so, again, I'm still, I'm consistent with how I felt about cancer. Now, personally, you see I haven't for half a year. But that has a lot to do with one.

The cratum thing that I went through. I was cleaning up aerosic. I'm getting everything out. So I don't want no dependency or anything like that. So that just happened.

I was like, "Mayswell, kick this."

Because it's always been easy for me to kick.

And I've just stayed on that track this whole time. And Max is now getting to be seven years old. So it's like, "I think it's true. It's also important to understand. This is just 'cause I'm older."

Anything that has the ability to affect your physiology and a way to where you, it alter your state of mind. Anything is a slippery slope. Whether it's alcohol, weed, cratum, anything. If you take something because you like this,

the mind shift or the, it changes your perception. And it makes you quote unquote high in a way. It's slippery slope. Because that's very easy to start seeking that out and just not wanting to be sober.

Well, yeah, that's what I mean. That was the creating slope for me, right? It starts off as this herbal thing that you justify. It's no big deal on the before you know. There's this dependency on something like that.

But yeah, I mean, I, at least personally, I don't think that I've changed the tube. I don't know if you feel like I know you have more. Yeah, well, I've been on kind of a weird path with that because I really wasn't a big fan of it.

Like coming into the podcast. Like I, you know, all my friends are big stouters. And like I like that. I don't know. I prefer to be around people like that versus like,

you know, alcohol, exercise. I wasn't like super drawn to it other than it, you know, just maybe paranoid the few times I tried it. But I was, again, to, everybody did initially just to get really high.

I was like, I was an interested in that, but then like realizing you could do like five milligrams. And then it was a weird thing because I had the CBD kind of ratio to that. And then taking it as an edible form. Like it was a weird combination for me because I actually felt like I was regaining a bit of memory. And I was like actually kind of benefiting me in a medicinal way.

And so then I started kind of justifying that. And so it got to a point where it became too frequent. And so the analysis kind of like a chronic thing that I'm associating with, you know, being able to relax, but also, I'm like, well, it's kind of like it's good for me. You know, and so, and then I had to like check myself.

Because it was like a very much of, you know, my thoughts around it were, I'm just, I'm doing this a lot now. And I'm like, I don't need to do this. And then being off of it, my started thinking more sharply and more clearly. So it's just been kind of a wrestling push pull.

“I think for me, I still occasionally will use it, you know, to kind of relax and do.”

Who's used it last out of all of us? Boy, I don't know. I haven't done it in a long time. You went last time, you did probably me, probably like a couple weeks ago. What the irony to that, how funny is that?

Yeah.

The guy who was like anti, never, never did it before the podcast like that.

Yeah. Mine's been six months, but it's not because I, like 21 of great. Yeah, yeah. Yeah. And so, and I, like people that have asked me, because I haven't really talked about it publicly.

I'm just like, yeah, I just, it seems you for me not to do it. What's crazy for me? I love it for music, dude. I'm going to be honest. You see, I mean, I see, like, you just did a trip with all your buddies.

Yeah. Like, I would do that. If I was with you guys up there and I was into that, we're jammed. I was like, I would, so. You know, you know, it's crazy.

I have zero cannabis has no pull on me anymore. I actually don't want to do it. Yeah. Crate them. I will still get the temptation.

I haven't touched it, and I won't. Yeah. Still have a little bit of a temptation. Yeah. The occasional.

I'm tired. I'm stressed. Whatever. I'll have the occasional like temptation. But weed has been.

Oh, it's gone. I don't, I don't, I just completely. I mean, those aren't even the same universe. Because my, my body would weigh rather have an opiate feeling than a high fund.

Give shit about the weeds always been easy for me to kick.

It's never been a dependency. No big deal.

“That's why it's like, not even right now.”

It's not a big deal. I'm not like, oh, I'm proud. It made six months. It's like, that's not a big deal to me. And I, and I made tomorrow.

It's like not that, but the opiate feeling is that's different. That's a, that's a hard. That's the one I'll still get the occasional temptation. I haven't done anything, thank God. But that's it.

But weed is almost like, almost like I don't want to feel that high. Have you two had to have the weed conversation with your kids, yeah? Uh, yeah. So my oldest. My oldest is not like he's not drawn to anything at all.

Uh, my daughter. We've had a couple conversation with 16. But those conversations are going to start kicking up now. Now that she's playing sports and is more social. Uh, we'll talk about it a little bit.

Yeah. Yeah. Yeah. I've had to have quite a few. And it's just because, you know, once you get through junior high nights in high school,

it's like very prevalent. Like all his friend groups. He has to like actively seek friends that are, you know, not really, not users. You know, to, to not have it around him all the time. And it's even he has friends that do use, but he doesn't, you know,

he doesn't, you know, he, he opts out and they're, you know, he's been pretty good about that.

But there's always the temptation because you're bored and, you know, you know, like they're kind of pulling

at him to, to try things, you know, kind of stuff. And so it's a constant communication. I have to have because I know it's going to happen.

“So if you guys get a chance, you should talk to our mutual friend, Jason, who's got three daughters.”

All in high school and just now college. And he's obviously hit, they, I, I love the dynamic and the relationship that he has with his girls. It's really cool. Just they're just so upfront. He's very open about all that and Jay, he occasionally smokes.

So it's not like this hidden secreting like that. Yeah. And so he's talked to his, the way he's talked to his daughters. I think the thing that the takeaway for me, having a younger kid that I think is just the most important, which is what you were just highlighter now, is the communication.

It's just, it's, it's actually not that big of a deal if we talk about it. Like, give it some, I'm aware of dad knows. We talk about things like that. And he never losing that is because you can't control every single friend there have at every, it's going to be at parties.

It's going to be that they're, they're probably going to try it. Whether you, you know what I'm saying. And so I'd rather just be in the know of how his brain is thinking about it or if he's tried it or thinking about it, then to have him scared to death. How I feel about it.

And then it's like, and again, I think modeling is the best possibility. That's also why, too.

He's, he's never seen his dad drunk.

You know, doesn't mean I haven't been drunk. But he doesn't, like, I'll have a glass of whiskey. But he's never seen me drunk. He's never seen me high. Like, I don't.

And I'm not anti any of that stuff. I just don't want to model that. So it makes that step when kids are all doing it. Oh, my dad does it occasionally, too. So why not?

Where it's like, I feel like he's more likely to be like, I don't see my dad do this. Like, he's that so I, that's the way I think. I think that's right. And then just having that open conversation, you know. Next question is from Rich.

Are they zoning? How does bumping fats help fix sleep disturbances? So there's a couple ways. One is if you're not in taking enough fat. In other words, you're not hitting your essential fats.

You're going to have more than sleep disturbances. You'll have hormone issues, cellular function issues. Fat is essential.

“You have to have a certain amount of fat.”

Now, with now, I know what the FDA will say, but for my experience with my male clients, I never liked them to go below 70 grams of fat. And I never liked my female clients go below 60. Oh, 60 and 80 for me. Yeah.

Okay. So yeah. So and I just found that this lower than that, we would start to notice issues. The other thing is that for some people, they need more than that because it helps regulate their, their blood sugar.

And if you get a spike of blood sugar in the middle of the night, it'll wake you up. And so sometimes having those fats before bed for some people is helps them with their sleep. Totally. But as one of the first things you'll notice if you're fat and take along with like skin hair issues,

hormone issues, is you'll notice your sleep will be up. What's this science on why, why we carved babies up before bed?

Yeah. So yeah.

So that's another one too.

“Some people carbohydrates before bed will get them to sleep.”

Yeah. Yeah. Yeah. So it depends on the problem. I think I'm like a baby.

I think that's all. Me too. Yeah. Yeah. Yeah.

Yeah.

But it has to do with like, like two lower carbs.

You start to mess with some neurotransmitter, you know, production. But yeah, fats are interesting.

“You don't see this as much today, I think.”

But when we were trainers, this was the thing. Because we were in the 90s, we thought everything. It still, I don't know if this is a male female asking this, but with females, it's still is pretty common.

I still will look at a woman's diet, sometimes when they'll ask me, okay.

What do you think of what I'm eating right now? I'm like, oh, I bumped your fats a little bit. It's still a go-to move, chicken breast, fish, and go really lean and stuff. And a lot of times through some fat and they're like, oh my god. Oh yeah.

Yeah. Yeah.

“And they cut things like people think still think butter and whole milk and all those things are bad.”

And so there still is a little bit on egg whites. And so I'll see, I'll see some diets sometimes where I'm like, okay, bump your fats. And so it's still not as prevalent as it was when we were young trainers, but it still is. Look, if you like my pump, come find us on Instagram. I'm pumped me down.

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