Mind Pump: Raw Fitness Truth

2121: The Best Way to Build Muscle Without Weights, Resistance Bands Vs. Free Weights, the Downside of Competing in Bodybuilding & More (Listener Live Coaching)

Wed Jul 19 2023

hydrationparentingenvironmentalismJapanese toiletsenergy drinksexercise programming

Description

This episode covers a wide range of topics including hydration, parenting, environmentalism, Japanese toilets, energy drinks, and exercise programming. The hosts discuss the benefits of Liquid IV powder for hydration, the importance of wealth in caring about the environment, the purpose and challenges of having children, the evolution of societal norms around parenting, the high-tech features of Japanese toilets, the potential dangers of energy drinks, and the complexities of exercise programming. They also provide insights into reverse dieting, powerlifting, and the use of bands and suspension trainers in workouts.

Insights

Wealthier individuals tend to care more about the environment

As societies become wealthier, people have the capacity to think about environmental issues and make conscious choices.

Having children provides purpose and fulfillment

Having kids is one of the greatest sources of purpose and fulfillment in life.

Parents prioritize their children's well-being over their own

Having kids makes it harder for politicians and marketers to manipulate parents, as they prioritize their children's well-being over their own harmful behaviors.

Japanese toilets are high-tech with built-in bidets and butt dryers

Japanese toilets have many functions controlled by buttons on the toilet panel, but it can be confusing if you don't know how to read Japanese.

Energy drinks and caffeine products are not well-regulated

There have been cases of kids dying from consuming too much caffeine powder or energy drinks, and the industry is not well-regulated due to the large amount of money involved.

Reverse dieting involves gradually increasing calories and reducing cardio

Refeeding the body after depletion feels more anabolic than steroids, and powerlifting coaches are better than bodybuilding coaches for achieving goals and avoiding harm.

Bands and suspension trainers are effective and efficient tools for workouts

Bands are better suited for higher reps to maintain proper form, while suspension trainers allow for more angles and gravitational forces. Both require little space and money compared to other equipment.

Exercise programming is complex and involves many factors

Creating programs for individuals requires detailed programming, experience, and learning from mistakes. Human behavior adds complexity, and breaking up workouts can be better for results than following set formulas.

Chapters

Liquid IV powder provides two times faster hydration than water alone
Wealthier people are more likely to care about the environment and innovate for sustainability.
People want purpose more than anything else in the world.
Society traditionally has children at a younger age, but older parents may be more prosperous and better equipped to raise children.
Showing restraint and avoiding unnecessary fights can be a sign of strength.
Alcohol used to be available for purchase on the street, but now it seems to have been removed.
Japanese toilets are high-tech with built-in bidets and butt dryers
Shorthand is used by stenographers to capture whole sentences or phrases.
The women's basketball team makes less money than the men's team, but as a percentage of the money they bring in, they actually make a greater percentage than the men do.
A former badminton player who never played baseball or softball was a great hitter on the softball team by hitting the gaps.
The LD-50 for caffeine is low, meaning a certain amount can kill half the people.
Ginseng is still around and owned by Pepsi.
The podcast discusses the common hobbies and activities that many dads tend to pick up, such as golfing and tinkering with mechanics.
Addressing the root cause of health issues is important, rather than covering up symptoms with birth control or hormones.
Having a coach or going through testing to learn how to read labs can greatly benefit trainers and coaches
Reverse dieting involves gradually increasing calories and reducing cardio to let the body adjust.
Do maps, power lift, and then continue to reverse diet from there.
Bands and suspension trainers are effective and efficient tools for workouts.
Resistance from bands feels different than weights and can cause rapid muscle changes
Exercise programming is complex and involves many factors such as resistance type, exercise selection, order, and tempo.

Summary

Transcript

Liquid IV powder provides two times faster hydration than water alone

00:02 - 06:37

Mind Pump is a fitness, health, and entertainment podcast
In this episode, live caller's questions were answered after the intro portion
Element is an electrolyte powder that enhances workouts and muscular contractions
Joy Mode offers products to boost sexual performance and improve blood flow
Maps Starter workout program is currently 50% off
Having children forces personal growth and reflection
The belief that the world is overpopulated is false; the entire population could fit in Texas with lower density than Tokyo
Access to energy and food has increased due to innovation
A decline in population can lead to economic collapse and negative societal consequences
Wealthier individuals tend to care more about the environment

Wealthier people are more likely to care about the environment and innovate for sustainability.

06:21 - 12:34

When people are struggling to survive, they prioritize immediate needs over environmental concerns.
As societies become wealthier, people have the capacity to think about environmental issues and make conscious choices.
Having children is a trade-off between hedonistic value and meaning/purpose in life.
Men don't have a biological clock like women, so they tend to delay growing up until they have children.
Having children is harder but provides a net positive value and changes one's perspective on life.
The love for one's child surpasses any other kind of love or relationship.
Raising a child offers the opportunity to develop the deepest possible relationship and fulfill the child's desire for connection.

People want purpose more than anything else in the world.

12:23 - 18:46

Having kids is one of the greatest sources of purpose and fulfillment.
The shift in promoting having kids less is due to the different spending and consumption habits of people with kids versus those without.
Companies that sell products prefer individuals who are single and wealthy rather than families with multiple children living conservatively.
Having a child changes your spending habits and priorities, as you become more focused on their future rather than selfish desires.
Having kids makes it harder for politicians and marketers to manipulate you, as you prioritize their well-being over your own harmful behaviors.
Being a parent motivates individuals to be better people, considering how their actions reflect on their children.
Parents generally know what's best for their kids, despite arguments from others claiming otherwise.
Society promotes having children at younger ages for women due to biological reasons, but statistically men are better off having children as they get older.

Society traditionally has children at a younger age, but older parents may be more prosperous and better equipped to raise children.

18:16 - 24:12

The average age of women having children is increasing due to pursuing education and careers.
In the past, having children earlier made sense for physical protection, but now it's more about providing education, financial support, and emotional care.
Older men with resources and status would have kids with younger women in tribal societies.
Monogamy seems to work better than non-monogamous relationships.
Media often portrays parenting negatively, but being a dad can be cool and fulfilling.
Men instinctively respect loyalty over promiscuity.
Having respect for someone who chooses loyalty is similar to respecting a skilled fighter who avoids unnecessary fights.

Showing restraint and avoiding unnecessary fights can be a sign of strength.

23:42 - 29:22

The TikTok trend of taking salt and honey shots before workouts is seen as better than the previous trend of eating Tide Pods.
Salt and honey have some scientific basis for being beneficial before workouts.
Sugar pre-workout may not be necessary for most people, unless they are doing intense or long workouts.
Sodium intake before a workout can enhance performance for many individuals.
Potty training methods like the 'Child Land' approach are being used by parents, but their effectiveness is uncertain.
Vending machines in Japan used to sell alcohol, but this practice seems to have been reduced.

Alcohol used to be available for purchase on the street, but now it seems to have been removed.

28:57 - 34:42

Vending machines in Japan now mainly sell ice cream and other items, rather than alcohol like before.
The speaker's child has started potty training using a method called child-led potty training.
The child was encouraged to go to the bathroom on their own when they felt the need, without making a big deal out of it.
The child successfully started going to the bathroom on their own after being given the option during bath time.
The speaker believes that this method is successful because it allows the child to discover and take ownership of their potty training journey.
The speaker's friend's school has specific requirements for potty training, which adds pressure and anxiety to the process.
Wet wipes are preferred over dry toilet paper for better cleanliness.

Japanese toilets are high-tech with built-in bidets and butt dryers

34:22 - 40:10

There are two types of toilets in Japan - regular ones and old-fashioned hole-in-the-ground ones
Japanese toilets have many functions, but it can be confusing if you don't know how to read Japanese
The buttons on the toilet panel allow you to control different sprays and calibrate the position
Chinese characters are used in Japanese writing, which is similar to emojis as they represent pictures
Stenographers in courtrooms use shorthand typing to type faster
Shorthand allows them to communicate more with fewer words

Shorthand is used by stenographers to capture whole sentences or phrases.

39:49 - 45:12

The profession of stenography may become obsolete with the advancement of AI technology.
There is a suggestion to lower the hoop in WNBA to make the game more exciting and allow for dunks.
Changing rules in professional sports is common to make them more exciting.
The argument for equal pay in women's sports is complicated, as it depends on revenue generated.

The women's basketball team makes less money than the men's team, but as a percentage of the money they bring in, they actually make a greater percentage than the men do.

44:51 - 50:40

The women's basketball is funded by organizations like the NBA and NFL to support salaries and development.
Women's basketball may evolve over time with more awareness and better athletes attracting a larger audience.
Unconventional shooting styles in sports like underhand free throws or sky hooks are not commonly taught at a young age, but could be interesting to see if promoted.
There is a baseball player named Shohei Ohtani who excels both as a pitcher and hitter, which is rare in baseball.
Baseball is very popular in Japan, and players like Ichiro Suzuki have brought different strategies to the game.

A former badminton player who never played baseball or softball was a great hitter on the softball team by hitting the gaps.

50:19 - 56:14

Body types that make someone good at one position in professional sports may not be suitable for other positions.
In arena football, players can play both offense and defense, but it is unusual to see a linebacker playing wide receiver.
Linebackers are typically shorter and more beefy, while running backs are usually taller.
Prime energy drink is potentially being sued due to its high caffeine content and popularity among young people.
Caffeine should be regulated to some extent, but singling out Prime energy drink may not be fair.
The younger population has started consuming energy drinks in the last decade or so, with Prime possibly having the youngest audience.
Caffeine is a drug with addictive properties, and if it were discovered today, it might be illegal.
G Fuel is another energy drink popular among video game culture that contains caffeine.

The LD-50 for caffeine is low, meaning a certain amount can kill half the people.

55:45 - 1:01:36

There have been cases of kids dying from consuming too much caffeine powder or energy drinks.
Energy drinks and caffeine products are not well-regulated due to the large amount of money involved in the industry.
Starbucks regulates the amount of nitro cold brew they serve, limiting it to a grande size.
The sizes at Starbucks are based on ounces, with venti being 24 ounces and trenta being 31 ounces.
Ginseng has been used traditionally for over 2,000 years and has various benefits including mental boosting qualities and mild stimulation.
SoBe was a popular drink that contained ginseng but its popularity has declined over time.

Ginseng is still around and owned by Pepsi.

1:01:07 - 1:06:35

The first time the speaker tried ginseng was as a kid borrowed from their herbalist uncle.
Chinese medicine practitioners often give powders and tinctures to treat ailments.
A shoutout is given to Kendrick_BBQ, a barbecue enthusiast who shares recipes.
The speaker follows multiple barbecue channels for cooking inspiration.
Texas barbecue is special due to the quality of meat and slow cooking culture.
California's fast-paced lifestyle makes slow cooking less common in the Bay Area.
Barbecuing requires a significant time commitment, which is why it appeals to dads.
Dads also tend to pick up golf or mechanics as hobbies for relaxation.

The podcast discusses the common hobbies and activities that many dads tend to pick up, such as golfing and tinkering with mechanics.

1:06:05 - 1:12:57

The host mentions ButcherBox, a service that delivers grass-fed meats to your door.
A listener named Brittany shares her story of switching careers from hairstylist to personal trainer and thanks the hosts for their guidance in coaching her clients.
Brittany explains her struggle with maintaining a desired body fat percentage and occasional binging episodes.
She also reveals her diagnosis of PCOS and endometriosis, along with hormonal imbalances.
The hosts suggest focusing on getting healthy rather than solely aiming for leanness, considering potential overtraining and insulin resistance related to her previous weight loss journey and competitions.
They recommend consulting a functional medicine practitioner to address gut health issues, inflammation, stress, insulin sensitivity, thyroid function, and other potential root causes of PCOS and endometriosis symptoms.
The hosts emphasize the importance of finding the underlying cause rather than relying solely on hormone therapy or birth control.

Addressing the root cause of health issues is important, rather than covering up symptoms with birth control or hormones.

1:12:29 - 1:18:38

Focus on health and let go of body composition for now.
Training should prioritize mobility and strength, not scale weight or body fat percentage.
Working with a functional medicine practitioner can help identify root issues and make achieving health goals easier.
Functional medicine practitioners can also be valuable resources for trainers to refer clients to.
Insulin insensitivity and gut inflammation are common contributors to health issues like PCOS and endometriosis.
Join the MP Holistic Health forum on Facebook for free access to functional medicine practitioners who can answer questions.
Consider working with Dr. Steven Cabral or Dr. Becky Campbell, both highly regarded functional medicine practitioners.
Maps Anabolic and Maps Prime Pro are recommended programs for trainers and clients respectively.
Hormone replacement therapy may mask underlying issues that will eventually need to be addressed.

Having a coach or going through testing to learn how to read labs can greatly benefit trainers and coaches

1:18:14 - 1:25:33

Constantly educating oneself as a trainer and building a network of people who can solve problems is essential
A caller shares his experience with bodybuilding competition prep and the lack of support during the reverse process
The caller gained weight after the competition but feels great in the gym
Advice is given on gradually increasing calories and reducing cardio to stabilize the body

Reverse dieting involves gradually increasing calories and reducing cardio to let the body adjust.

1:25:17 - 1:31:25

Refeeding the body after depletion feels more anabolic than steroids.
Powerlifting coaches are better than bodybuilding coaches for achieving goals and avoiding harm.
Participating in a powerlifting competition can help shift mentality and focus on getting stronger.
Even without competing, following a powerlifting program can yield benefits.
The recommendation is to stay at current calorie levels, follow the powerlifting program, and gradually increase calories over time.

Do maps, power lift, and then continue to reverse diet from there.

1:31:07 - 1:37:54

Keep the calorie intake at 2,400 for the next few weeks.
Increase calories by 100 to 200 per week according to the guide.
Aim for around 3,000 calories without substantial fat gain.
Powerlifting is a better route than bodybuilding for building muscle and getting fit.
Consider transitioning from powerlifting to bikini or bodybuilding if desired.
Higher reps (12+) are recommended for safety and form when training with bands.
MAPS Bands program is fully programmed out and phased.
Incorporate adjustable dumbbells or kettlebells for limited space workouts.
Incorporate bodyweight movements or MAPS Suspension training as well.

Bands and suspension trainers are effective and efficient tools for workouts.

1:37:29 - 1:43:46

Suspension trainers allow for more angles and gravitational forces, enabling different types of exercises.
Bands are better suited for higher reps (10-15) to maintain proper form.
Using bands and suspension trainers requires little space and money compared to other equipment.
Low back pain experienced during deadlifts with bands may be due to the difficulty of maintaining strict form with heavy resistance bands pulling on the body.
Stretching exercises, such as seated chair stretches, may help alleviate piriformis-related pain in the lower back.
Alternating between suspension training and band training is a good approach for overall fitness.
Having a structured strength training program is important for progress in fitness.
The listener started with bodyweight training before transitioning to structured strength training programs.
Max Lugavere introduced the listener to the podcast hosts.

Resistance from bands feels different than weights and can cause rapid muscle changes

1:43:33 - 1:57:45

Bands are versatile, take up less space, but not ideal for certain exercises like squats and deadlifts
Free weights mimic real-world movements and heavy weight, low reps tend to be better with free weights
Both bands and weights have benefits and trade-offs, using both in cycles is ideal
Switching to free weights can provide a novel stimulus for faster progress
Bands are better for recovery and building volume, while heavy lifting requires more rest and recovery
Maps Bands program has a different structure compared to Anabolic and Aesthetics
Workout programming has a complex structure beyond the obvious signs in programs like Anabolic and Aesthetics

Exercise programming is complex and involves many factors such as resistance type, exercise selection, order, and tempo.

1:57:25 - 1:57:45

Building a body is like building a house, with different tools used in different ways.
Programming for individuals is more challenging than for a general audience.
Creating programs for advanced individuals requires detailed programming.
Experience and learning from mistakes are important in understanding exercise programming.
Human behavior adds complexity to programming.
Certifications and training others can help in gaining experience.
A private forum can be helpful for sharing progress and learning from other trainers and coaches.
Programming is not an exact science due to the complexity of human behavior.
Breaking up workouts and training more frequently can be better for results than following set formulas.
Mind Pump offers inexpensive workout programs on Instagram.