Podcast Notes Playlist: Latest Episodes

• A good workout routine will incorporate exercises in all planes of movement
• Rotational and lateral exercises enhance training longevity and build more stability
• If you’ve hit a plateau with your exercises, try these tips to vary: change tempo, change between barbell and dumbbell, switch out movements for 3 weeks
• You need a program with both bilateral and unilateral movements – build a strong base with bilateral movements then incorporate tougher unilateral movements
• To know whether you need vitamins, get your blood levels tested and supplement with anything you are deficient in
• Look for a nutritionist who addresses behavioral components to eating and is not just trying to get you on a specific macro plan without looking at the whole picture

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist.

• Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22)
• How you can make money on ANYTHING these days. (12:43)
• Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52)
• How the Metaverse is already crossing a fine line. (29:28)
• Welcome to the ‘Shadow Banned’ Club, Adam! (32:55)
• The Great “no shoes on kids” Debate. (44:24)
• The proper order of the Caldera regimen. (49:00)
• Pandemic effects may have lowered baby IQs, a study says. (53:18)
• #Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08)
• #Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38)
• #Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27)
• #Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49)

Related Links/Products Mentioned

• EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code – “RESIST20” at checkout**
• December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout**
• The Hip Airplane - Squat University
• Squat University – YouTube
• '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar
• MP Hormones
• Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain
• Metaverse: First reported case of sexual harassment in Horizon Worlds
• Mind Pump IGTV Wine Weed Wife
• All-In with Chamath, Jason, Sacks & Friedberg
• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**
• The Genius Life 207: 5 Holiday Hacks to Prevent Fat Gain | Sal di Stefano
• Children born during pandemic have lower IQs, US study finds
• Mind Pump #1630: Ten Ways To Break Through A Plateau
• Mind Pump TV - YouTube
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Squat University (@squat_university)  Instagram
• Layne Norton, PhD (@biolayne)  Instagram
• Max Lugavere (@maxlugavere)  Instagram
• Mike Boyle (@bodybyboyle)  Instagram

• “Know what you don’t know and trust what you do” – Sean DeLaney quoting Bob Iger
  • True leadership derives from authenticity and integrity
  • Being honest with yourself and being decent to others are the fundamental building blocks for great leadership
  • Check out the rest of Bob’s leadership principles
• Great companies survive because they have an environment that gives permission to fail
  • “You can only put the story together in retrospect… determining principles of leadership is impossible to do without experience” – Sean DeLaney quoting Bob Iger
  • Every failure pushes the boundaries of possibility a little further
• “Mentors save you decades”– Sean DeLaney
  • Bob Iger received some incredible advice from his mentors which included Roone Arledge, Michael Eisner, Tom Murphy, and Dan Burke
    • To tell great stories, you need great talent
    • Innovate or die – embrace the unknown, mediocrity thrives in familiarity
    • Relentless pursuit of perfection – do what you need to do to make it better
    • Be generous with your time be accessible

Robert A. Iger is Executive Chairman of The Walt Disney Company and Chairman of the Board of Directors. He assumed the role of Executive Chairman in February 2020, having served as Chief Executive Officer since 2005. As Executive Chairman, Mr. Iger directs the Company’s creative endeavors, while leading the Board and providing the full benefit of his experience, leadership and guidance.

Over his 15 years leading the Company, Mr. Iger built Disney into one of the world’s largest and most admired media and entertainment companies, while focusing on the three fundamental pillars of his strategic vision: generating the best creative content possible; fostering innovation and utilizing the latest technology; and expanding into new markets around the world.

Mr. Iger has been named TIME’s Businessperson of the Year (2019); one of the “World’s Most Powerful People” by Forbes magazine (2018); one of the “Top Gun CEOs” by Forbes magazine (2009); one of Fortune magazine's “25 Most Powerful People in Business” (2006, 2007); one of the “Best CEOs” by Institutional Investor magazine (2008, 2009, 2010, 2011); MarketWatch CEO of the Year (2006); and “CEO of the Year” by Chief Executive (2014).

His new autobiography is titled The Ride of a Lifetime: Lessons Learned from 15 Years as CEO of the Walt Disney Company, which offers stories and lessons about dealmaking, leadership, and much more.

Read the full distillation: https://whatgotyouthere.com/the-distillation-of-bob-iger/

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• “Check out The Knowledge Project Episode Page & Show Notes“

Today's episode is with one of the greatest business authors ever, Jim Collins. Jim is one of the most inspirational figures in James' career. Not only did he inspire James, but he also is one of James' fathers, favorite authors. This has formed a bond at a young age between the two and has helped form many ideas in James' head. James and Jim cover many topics today, in one of our longest podcasts ever recorded, they talk about a wide range of VERY useful topics for founders and creators. From, breaking down Jim's personal rubric on writing a book to how an idea turns into a book. Jim explains why it is important to keep turning the flywheel even when you feel like abandoning it. James and Jim, also speak about how great leadership, can take a company, far beyond what is projected on paper. Jim also explains the difference between Good and Great. To conclude the episode, Jim speaks about luck and how not only good luck is inevitable but so is bad luck, he explains how not all time in life is equal and how you should zoom in on the good luck and reevaluate the bad luck.  

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Buy Jim's new book, Beyond Entrepreneurship 2.0.  

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