2634: Four Weird Reasons You Have Joint or Muscle Pain & More (Listener Live Coaching)

13:20Adam Schafer:Vitamin D is a common one.

13:21Sal Di Stefano:I was going to say, vitamin D, isn't B vitamin sometimes connected too? You see that with B vitamin?

13:26Adam Schafer:The most common ones are vitamin D and magnesium that you'll find. B vitamin, yeah, that'll make you really, that'll cause neuropathic pain.

13:34Justin Andrews:Magnesium is more like cramping and like muscle spasm. Yep. Yeah.

13:38Adam Schafer:Yep. And hypersensitivity. So magnesium deficiency causes nerve hypersensitivity. Vitamin D deficiency just feels like overall pain in your body. Pain in your bones and your joints. I've told the story of my dad. This is my dad.

13:55Justin Andrews:Yeah.

13:55Adam Schafer:We never thought he had a vitamin D deficiency because he's always outside. And he's, you know, now he's in his late 60s. he's worked hard labor since he was nine years old so it was easy to dismiss and just say oh you've got arthritis in your spine which he does you know arthritis it's like inevitable right he's like oh my body i'm getting older everything's hurting and it was getting worse and worse and worse and worse he was taking painkillers finally goes to the doctor for a routine blood test the doctor's like let me just test your vitamin d and it was really low he took vitamin d and within days gone and i remember my dad was just like blown away like oh my god i can't believe taking of vitamin D.

14:31Adam Schafer:But B, magnesium is one of them. B vitamins is another one.

14:34Sal Di Stefano:What about also being like you're just really low on protein or fats? Would that cause that? Oh, for sure. Yeah.

14:41Adam Schafer:Macronutrient deficiency? Yeah. Absolutely. Absolutely, it can cause pain. Too low a calorie diets are far more likely to cause pain in this scenario with nutrient deficiencies. Because if your nutrients, if your calories are low, that means your macronutrients are low. It also means your micronutrients are low. So the odds that you're going to have a nutrient deficiency, a micronutrient deficiency at 1500 calories are far higher than if you're at 2 ,500 calories, all things. I know.

15:10Sal Di Stefano:Would you guys say it's pretty common too, or at least we've seen this quite a bit where people are punishing their body while also being grossly under eating. It's like a lot of the chronic pain is just that. It's like you don't even realize it, but you are beating your body up and you're in just just kind of low level inflammation chronic pain all the time and it's because your body like screaming at you like i need rest recovery and feed me

15:35Adam Schafer:yep and so it's louder if you don't listen to it totally next up is poor sleep this one is we've all experienced this if you're a parent you get bad sleep and you're just less you just perceive

15:47Sal Di Stefano:everything that's super painful or worse yeah poor sleep i feel achy achy uh they they show a study

15:54Adam Schafer:that's sleeping six hours a night, which isn't like that loud. It's like loud noises.

15:58Sal Di Stefano:You're just like...

15:58Adam Schafer:They've tested this. Increases pain sensitivity by 20%.

16:02Sal Di Stefano:Yeah.

16:02Adam Schafer:Six hours a night. That's not even apparent. I mean, I could see that.

16:05Sal Di Stefano:If you recall like the last time you had a really bad sleep, I could just, I could feel my body. Oh, yeah. I could just feel the way it feels. Just like, everything just aches.

16:14Adam Schafer:Yeah. You're also less hot and cold tolerant. That's me. When I'm really exhausted, it's easier for me to be cold or if I'm out of the sun. I wonder if I've ever connected that. That's interesting. Yeah. So your overall tolerance to everything goes down, but poor sleep is a big one. In fact, I get irritated. In fact, this was something I didn't, I wasn't good at. I wasn't good at as a trainer when it came to sleep until the very, very end of my career, way, way, way, way, way late into my career. And it's because I learned it from someone else. I had a, this incredible practitioner in my studio who talked about sleep all the time.

16:46Adam Schafer:And she had a patient. She was actually a physical therapist, but she did all kinds of stuff. she had patients who all she did with them in the beginning was work on their sleep and they'd come in and talk about how great their knees felt and their back felt now i was so early in my in my understanding of sleep at that point that i thought it was like yeah placebo effects boy did i mean did i miss the boat on that one she was 100 correct just from fixing their sleep in fact they're showing that if you have an insomniac somebody who's got terrible sleep give them one night of good sleep they'll their pain will go down the back pain will go down by 15 wow one good night of sleep uh and then lastly suboptimal water intake this one's an easy one to fix also pretty common too it is yeah now i say joint pain yeah now notice how i said suboptimal water intake the reason why i have to say that is because what tends to happen we talk about

17:39Sal Di Stefano:drinking water i drink water well you get that or the studies that people come out and say like you don't need that much water blah blah blah it's like it's like you could survive for a long time with that it's like you get all that you get that camp this thing comes out yeah you get this

17:52Adam Schafer:like yes uh if you drink when you're thirsty you're not gonna uh you're not gonna have so little water that you're gonna be able to stay alive you're fine you're fine if you drink when you're thirsty you're fine but it's not optimal it's sub-optimal optimal is more than that just like protein there's optimal there's what's essential just like with movement there's

18:11Sal Di Stefano:essential and there's what's called and in the context of exercise and moving which most people listening to this are doing also so it's like when you are doing exercises i mean this was an issue for me i when uh i remember i kept injuring myself and having pain oh this was i remember your quad right yeah and it just kept kept reoccurring and the the thing i kept pointing to was like you know what i've never i wasn't tracking it wasn't and as soon as i started like really pushing the water intake up all that stuff went away but just no no more pain no more pulling the quad anymore it's just and i wasn't uh under or under drinking water so much i couldn't survive or live or get by but it's like it was suboptimal for my training the amount of training i was doing in lifting my my joints my body needed to be lubricated more and i wasn't giving it enough and simply bumping that up completely eliminated yeah it also it also with you know with of course

18:59Adam Schafer:in combination with electrolyte balance like this is how muscles contract and communicate and when it's optimal they're going to contract and communicate well you're going to move well you're gonna have good extensibility good pliability uh when things are suboptimal they're just not moving as well okay it's a bit more friction and that yeah and that can cause but with this one's interesting because uh when when if this is you this is an easy fix like a couple days of drinking enough water and suddenly you're like whoa the emotions one's a bit difficult that one's tough that's the hardest one by the way back to you know massage therapy I had uh in my studio I had one of the best uh you know body workers uh that I've ever met right she was such an exceptional massage therapist and I remember you know and what we do in my studio is I had all these different practitioners and ideally they would work with multiple people in there because I was the fitness expert then I had someone who did hormones I had you know so we'd have people do all of them and I can't tell you how many times clients would come out and uh and they and i'd be like how was your massage like i cried like what do you mean you cried because it was so good i don't know what happened she was pressing on my psoas and or she was massaging me and i just felt these emotions release come out and it's like and i remember i didn't understand it uh back then but there's definitely a connection oh yeah uh between all that stuff so anyway i got something cool for you guys um the highest iq ever recorded you guys want to guess what that was oh i feel like i've read this before it's making it's the reason why this is it recent wait wait is it um i mean is it what country or is this person from i think he's south korean okay yeah korean so the reason why this is going viral right now is because he just did a post uh that uh what he said in the post was jesus christ is king and the reason why it's going viral is because this is the the highest iq ever recorded who is saying something that is spiritual which oftentimes the world thinks if you're really smart, then you're not religious or vice versa.

20:58Adam Schafer:Interesting. His IQ, 276. Ooh. I didn't even know it went that high. 276. I didn't know it went that high. He's got the official world record. What was Einstein's? He's also a world memory champion with that.

21:13Sal Di Stefano:Yeah, what was Einstein's?

21:14Adam Schafer:Look at that. I know that they, what's his name? Leonardo da Vinci. Da Vinci's probably the, because he's the master of so many things.

21:22Justin Andrews:I didn't even know.

21:22Adam Schafer:It feels so stupid right now.

21:23Justin Andrews:This is the highest ever recused, right? I thought high 100s was the number.

21:28Sal Di Stefano:160. Yeah, I was going to say, I thought high 100s was like crazy. I didn't even know it went over 200. Over 120 is Mensa, right? Is over 120?

21:37Justin Andrews:What's over 120? Yeah, Mensa's, yeah, that's a special class.

21:40Adam Schafer:Have you guys ever had your IQs tested?

21:42Sal Di Stefano:No. I'm a little bit afraid. I did a long time ago. And how'd you do?

21:48Adam Schafer:122 or something like that. So you'd be considered Mensa? I think there's other qualifications.

21:53Justin Andrews:So they're suggesting that Da Vinci was between 180 and 220.

21:58Adam Schafer:Oh, wow. This guy measured at 276.

22:01Justin Andrews:How do I test that? Okay, so does that mean that he's amazing at multiple disciplines? So he also has artistic ability. He also has cognitive ability.

22:14Sal Di Stefano:How would Da Vinci rate higher than Einstein?

22:17Adam Schafer:Because Da Vinci was artistically brilliant. I knew that. He was scientifically brilliant. So it is.

22:22Sal Di Stefano:So just to the point, it's multiple disciplines?

22:25Adam Schafer:I don't know. That's a good question.

22:27Sal Di Stefano:Because if you had, would you have guessed that? I wouldn't have classified. If I had to guess Einstein or Da Vinci, I would have said Einstein. I would have just assumed that.

22:33Adam Schafer:Okay, IQ tests are used to measure an individual's cognitive abilities and intellectual potential. These tests are standardized assessments administered to evaluate various aspects of intelligence, like logical reasoning, problem solving, verbal and nonverbal.

22:48Sal Di Stefano:So then I'm assuming that Da Vinci had all of them. And so maybe.

22:53Adam Schafer:Yeah, it's got to be. You know what's crazy about this, by the way? Okay. I'm going to use, we'll use physical attributes as just an analogy. When you have those genetically gifted, like top 0.1 % athletes, right? Like an NFL superstar or NBA superstar or a world's strongest man competitor. Like they're so far in a way, uh, physically, I guess, superior just for you to, you know, in terms of athletic performance away from the average person, it doesn't make any sense. Like if you've ever, if you've ever, it's not even close. If you've ever been around a genetically gifted to that level, professional athlete and done something with them, you realize just how they're like, how minuscule your skills are.

23:37So the average person doesn't, uh, I shouldn't say does this over simplification, uh, not

23:42Sal Di Stefano:many people really i think grasp what the like the how much that gap is because we uh we get to watch it at the professional level and so you're other super watching one percenters fight for example like wimby right who's behind me like he is so crazy but we're watching him in the nba and he's so crazy he's still crazy and he's crazy put the guy against average men that play basketball and it's like it doesn't little toddlers yeah guys so i know you have justin so i want your

24:10Adam Schafer:input on this too because you played uh college football but i remember yeah at one point i was so good at jujitsu that i could hang with uh i could hang with anybody in the local schools black belts had a tough time tangling with me i would lose to them but they'd have a tough time and then this guy came from brazil who was a world champion i don't remember his name i just i can't remember his name he was a black belt i was only a purple belt so but i'd gone against black belts So I knew what it was like to go against competitive black belts. I'm fit. I think I'm good. And he schooled me so bad, you guys.

24:43Adam Schafer:I felt like I knew nothing. Like nothing. Like to the point where I remember I laughed after he tapped me out like four times. I started laughing. And I'm like, this is ridiculous. And he had poor English, you know. And then he was having fun with me because I was laughing and, you know, getting frustrated. And he would tell me, okay, I get to your right arm. And he'd do a countdown. And I couldn't stop it. And he'd get me a submission. He'd be calling it out of head time. And I just realized that there's such a crazy difference between like, I'm good in my school versus world-class. Yeah, yeah.

25:12Adam Schafer:So the reason why I'm saying that is imagine a guy with an IQ like this. Yeah. He must feel so bored.

25:18Sal Di Stefano:Well, yeah, you must get really frustrated talking to the average person because like half of what comes out of our mouths, he's like, that's so stupid.

25:24Adam Schafer:Yeah. It's like hanging out with five-year-olds.

25:26Justin Andrews:Most governments just like take them from us.

25:28Adam Schafer:We never see them. Yeah, you know what I mean? It's like when you're with five-year-olds, you're like, I like crayons, and they're eating them, and you're like, that's nice. Yeah. That's cool.

25:35Sal Di Stefano:That's cute. You know, you talked about jiu-jitsu. Did you see, what is the guy's name, the famous actor who is also a Caldera partnership with, like, us? He's Mario Lopez.

25:47Adam Schafer:Oh, Caldera Lab. Oh, he did the, he wrestled with, what's his name? Yes, did you watch him? He's a good wrestler. Bro. Is he? I didn't see him. You know the Georgiou guy who does the take me down for$1 ,000?

25:57Sal Di Stefano:Oh, he did that with him? Bro, I think he carried himself better than anybody yet. He's one of the best ones I've seen. I've seen Giorgio go against high-level wrestlers.

26:05Justin Andrews:I mean, saved by the bell years, he was always like, Yes, and I knew he was into that stuff,

26:09Sal Di Stefano:but I mean, Giorgio has been whooping everybody.

26:12Adam Schafer:Giorgio's incredible. I've seen him go against great grapplers. He's a great wrestler. Mario Lopez is 50, or 50-something.

26:19Justin Andrews:He doesn't look like that, that's for sure.

26:21Sal Di Stefano:No, he was moving. I thought it was going to be like a play for publicity type of deal, and it's like, oh, he's going to get whooped so fast. But he hung, dude. He did really good. I'm going to have to watch that. He did really good. Yeah, I don't know if Doug can pull it up in time.

26:34Justin Andrews:I know he boxes a lot because I remember listening to some interview with him and somebody else famous, but that's how they get most of their training is they just box.

26:42Sal Di Stefano:I tell you what, I used to, you know, because he does all the pop stuff. So I've always thought he's kind of a cheesy guy, but now I'm like, so much respect. Okay, so hold on.

26:50Adam Schafer:He was a former high school wrestler. He was recognized as an outstanding American by the National Wrestling Hall of Fame in 2022. He was a state place winner in one-class California wrestling for Chula Vista High School. So he's a badass. I think he also does jiu-jitsu, so he continues to train. But how old is he, Doug? He's 50. Is he 50 or 50-something?

27:08Sal Di Stefano:No, he's in his 50s. I don't know what he is, but he's in his 50s. He's 51, dude.

27:13Adam Schafer:Yeah.

27:14Sal Di Stefano:So impressed. He looks like a baby.

27:16Adam Schafer:I was so - He colors his hair. Come on. Is that Caldera Lab? No, bro.

27:19Sal Di Stefano:It's that Caldera Lab right there, Doug.

27:23Adam Schafer:He's reversing him in age. Oh, speaking of which, of skin, I looked up the top five physical attributes that women consider attractive in a man. Skin? Top five. Skin made it. Really? Yeah, top five. I would not have thought that. It was in the category of hygiene, so they put teeth, skin in there, so both in there. Interesting. And so I looked deeper into it because, okay. That's good.

27:46Justin Andrews:I was challenging Sal a little bit off air. Like, Sal, me on me being as ornery as I am and my dry skin and everything else. Like, why should I, you know, if I'm just listening, why should I?

27:58Sal Di Stefano:Yeah, but you don't have bad skin though. I don't think you, I mean, you used to, you have dry skin and you're, and you're ghost white, but you don't have bad skin. I think I have worse skin than you do. I mean, I,

28:09Adam Schafer:Caldera lab has definitely hydrated you for sure.

28:11Sal Di Stefano:Yeah, it has. Yeah. You were, you were like a desert. Maybe that's what it is. I'm just using, maybe that's what it is. I'm used to seeing you now. And maybe that's what it was pre Caldera lab.

28:21Adam Schafer:So here's what they are. Here's what the top things were, right? Facial symmetry and masculine features, so like strong jawline, defined brow ridge. By the way, that's linked to higher testosterone levels. All of these signs are for vitality. Signals. Yeah, and for fertility, right? Virality. Is scars on there? No, but scars, that's funny that you say that. Scars do consider, women do consider. That was in top five, though. No, it wasn't. Bird face? How's that up there?

28:51Sal Di Stefano:It's not up there?

28:54Adam Schafer:hey I have nothing to say back to that I'm trying to say something back you gotta go hey chip on chicks Steve you gotta throw it back all right the next was height so height of course oh height's top five huh that's number two that's because of evolutionary preferences right because it provides security probably better hunter blah blah blah yeah it's a big one muscular build was number three broad shoulders in particular it was the hip to waist ratio wow excuse me shoulder to waist ratio of of 1.6 to 1 so your your shoulder should be 1.6 times the width of your waist. They considered that to be.

29:30Adam Schafer:If you got a big junk. Yeah. Huh? Yeah. You're a little boxy, bro. Yeah, I wasn't. He's got good shoulders, dude. What are you talking about? Yeah, but he's also got big hips, too. I have to make sure I keep that ratio. He's so wide, he's got the ratio, bro. He is. He's got big hips, though, too. You got a good ratio. That's because you got a small waist. Yeah.

29:47Sal Di Stefano:You also got pretty wide shoulders, though. I do. I'm winning so far, except for the face thing. You look like a cut. Yeah. I'm like a kite.

29:54Adam Schafer:Like a kite. To the screen at the bottom. Posture and body language was up there. Oh, wow. I like that. At the end, it was hygiene. And skin is up there. And it's because skin, when your skin is well hydrated and healthy looking, it projects health and testosterone. High testosterone in men tends to give you a hydrated, not oily, but a little bit of that look. Is that true? Yes. yeah absolutely you know it darkens your skin a little bit too did you know that i didn't know that yeah testosterone darkens skin a little bit huh uh-huh interesting so yeah so there you go

30:29Sal Di Stefano:fellas i like the macho dudes you want to get some girls man we should have tried to guess those because i don't know if i would have guessed those or not i like that what were your what would you think oh i don't know i hadn't thought about it so but but when you were saying yeah i probably would have went that direction like certain things like you know what makes the top 10 what uh butt oh but women like a nice butt i don't i don't think that's weird i think girl i I think actually we tend to think that guys only think of that. But every girl I've ever talked to is a guy with a nice butt. For different reasons.

30:57Justin Andrews:I think it's just if you don't have one, it's a problem. Yeah. But they don't really –

31:02Adam Schafer:Well, it's for different reasons. They don't obsess over it. This is what the scientists say, right? For different reasons. For women, men like a butt. We obsess over it. For breeding reasons. Well, yeah, because of hips. It's more hips than anything. You're probably more likely to have a successful childbirth. but for men like uh like weak glutes or hips like you ain't you're not athletic dude not a lot of power no yeah no i mean you know this right justin the guys on the football field with uh with the cakes yeah yeah i was in contention with me i want to hear from you what your experience was like as a football player because you were a star football player in high school i was you were the man yeah i know you were like so uncle rico dude for sure like my glory days dude they came and went yeah and then you got to college and then it was well it was like humble it was it was

31:47Justin Andrews:it was easy you know and that that was like it was such it was so misleading for me because i trained really hard and i've always had to train really hard to produce you know the athleticism and the level that i was at but i would walk circles around everybody like at the high school level and i was just like oh man i'm really good at this you know and then i get into college and you know i still could hold my own but then it got really hard once we started to play more like d1 level type talent do you remember the first time that you had that awakening where you're oh we played this school because like we were in the like a small school well even like when i was trying out for uh san jose state and i had to like i was like a walk-on and uh there was guys on there that were just like you know transfers from like miami and from all these like you know powerhouse schools and uh they're using us as like tackling dummies and oh my god that's the first time I've been like legit run over with full effort.

32:43Justin Andrews:You got trucked truck. I was, I just like, I had, they pulled me out to the side and I had to like recover. Of course my on re ass went right back in there for more. And I'm sure that's why I don't have a lot of good memory recall. Um, but yeah, stuff like that happened. And then I just kind of worked through it and I just, it was a grind. Like I had, I just, I looked at it as a challenge. I had to just get stronger and and then once i uh finished college and was like thinking about um you know trying to do uh the combine uh that was where i was like i'm done i'm done because there were everybody there was at least like six seven six eight like full on like the same stuff just pure muscle and running way faster than me yeah and jumping higher than me like they could just jump over me

33:31Sal Di Stefano:it's just like this isn't even close it's crazy how many levels are within all the levels too right so like you're describing just the call high school to college like college pro is even well and even within like high school so i mean i was never the the star football player but when i was in a division four high school my first high school so my freshman year and i was a star player i was the star player most points scored steals everything i let everybody awesome just awesome right and you know and i and i was pretty good at all the other sports soccer i was really good at too back then then i get transferred to a division two school yeah and i rode the bench oh my fucking parents flipped out like they just couldn't they were like how could our son who was like this star player but i knew it i'm these kids are fucking better than me you know what i'm saying like i was i practice with them every day you know what i'm saying and it's just like it's such a

34:19Adam Schafer:humbling experience it's actually a good now looking back oh it sucked but it's such a great

34:24Sal Di Stefano:it was good for me because i was not the kid who was just like yeah i should get playing times like no they're better than me i need to fucking practice because but i was used to being so good and then just going up two levels within high school i wasn't even at d1 and then i'm not even talking about college so it's crazy how you know you're in your little bubble and maybe you are good and you're a little bubble of friends and it's just like you get introduced to the world

34:46Adam Schafer:and there's levels to all this like productivity like whether you love him or hate him like elon musk whether you're a fan of his or not the productivity the guy does doesn't make any sense whatsoever the companies he's managing does he not sleep and then he plays video games he's like top rank I don't think he does sleep much might not right he's also miserable

35:05Sal Di Stefano:as fuck but you know do you know they attribute like people like him one of there's many factors but one of the number one factors is the speed at which they make decisions fast super fast and think about your day like how many things like everything from what you need to eat to We do him and ha a lot. Yeah, we do him and ha a lot. We're all guilty of this. If you go through your whole day, how many things do you deliberate between this or that? And those minutes, five minutes here, seven minutes there. I don't know. I mean, yeah. I mean, look at how long it takes us sometimes to start a podcast.

35:38Sal Di Stefano:It takes nine minutes sometimes, sometimes longer. It's just like that doesn't exist in a guy like that. Like everything is a quick decision. Deal with the consequences later if it was wrong. It's like. That's what I'm going to say.

35:50Adam Schafer:That's the question I was going to ask. Yeah, you're right. Do you think, because you can make the argument that pondering a decision improves your odds of making the right decision, but does that percentage improvement, do you make up for it with the speed? So this is my theory. Because then you can read it.

36:05Sal Di Stefano:My theory on this is that, so pondering translates better to wisdom. Speed translates better to success and production. Or maybe just getting to wisdom. Maybe you just make fast decisions. Well, you know what I'm saying? There are two different ways to get to wisdom. They both get wisdom. but this the person who just makes decisions gets it through a lot of failures and reps the wisdom the ponderer mental reps yeah the ponderer meditates thinks about like plays it out in his mind like and that can also get to wisdom too but the the one who just goes and takes action is i'm always trying to be better at that in in my life of just like and you probably feel that energy from me sometimes where i'm just very direct yeah it's like that's a that's an attribute that I'm aware of that makes very, very successful founders is that ability.

36:52Sal Di Stefano:No, this is what we're doing. Like let's just go, let's just go. You know what I'm saying? And I'll deal with the consequences if I'm wrong. Like I've already, I'm already playing it out five steps ahead. What does Doug call it? Ready, shoot, aim. Yeah. Yeah. I mean, it's a lot of what I think connected all of us. We have, we do have a bit of that attribute to get together of just go, but it is something that some of your, your, your most famous founders, successful CEOs have is they just the speed at which they make decisions they don't fuck everything from eating to whatever it's just like just there i'll do this you know i'm saying interesting and then when you think about that that compounds i mean if you're shaving three minutes between every between the 20 decisions you had to make today you know what you know what's funny is i i wonder how

37:36Adam Schafer:value it's probably so valuable when you're younger if you're if you're driven in other words like okay i know what i want to accomplish in other words i'm not waffling i want to be successful at this one thing when you're young and you have less the consequences are less painful you don't have a family to support doesn't matter if i fail a million times because i'm living at my mom's house or whatever it probably makes sense to be fast totally because you're just going to learn faster that way you know and if you fail that's how you start and then you work

38:02Sal Di Stefano:your way i mean i feel like that's how i'll be parenting my son when we get there when he's like interested in something i'll definitely be like pushed go go do it you think you can do it go go go do it and then and then when he fails like okay maybe it's not for you or cool on to the next thing like or whatever or get back up let's try it again like i definitely will encourage that like i don't and i don't have a lot of patience for the waffling like oh should i i don't know what i want to do it's like well how do you the reason why you don't know what you want to do because you're not doing shit dude did i ever tell do some shit and find out what you like and

38:29Adam Schafer:you don't like did i ever tell you there was a buddy of mine that wanted to start a business with me and he wrote a business plan and he was forever and he told me why all the reasons and the numbers and why we can't and we shouldn't i'm like i'm doing this but i'm not doing this with you i'm doing it on my own i i have a family it's like it's like analysis paralysis by now yes i

38:51Sal Di Stefano:have a family member that i mentor uh like business-wise trying to help him out he's a serial entrepreneur type of mindset but it drives me crazy on how long he deliberates over things like that. I'm just like, bro, go do that thing. And he's always looking at it like, oh, that's beneath me or why would I do that? I'm just like, bro, go. Because I can't tell you how many times just taking action led to something I would have never thought would have happened. Of course. Yeah, it's worse. All the time. Versus you like analyzing, well, that's not really worth my time and I'm only going to get paid this and how is that really?

39:25Sal Di Stefano:It's like, bro, what are you doing right now? You're just sitting here arguing with me. You could be working, making some sort of money and that could lead to a relationship, that relationship could lead to this thing. And it's like, I don't even know, but go, go. It drives me crazy to do that.

39:36Adam Schafer:No, I agree with that. I got some interesting information on creatine in women. It may be, and I'll pull it up right here. It may be more important. I've argued this before, but it's probably more important for women to supplement creatine than even men. Women have 20 to 30 % lower natural creatine production and intake, leading to reduced stores, which means it's probably even more important for women to take. This is why when you look at the mood-lifting anti-depression effects of creatine, it's strongest in women and it's strongest in the subcategory of postpartum and menopause. So women, after you have a baby or when you're in menopause, creatine is because you you're not making enough of it now what do you mean by uh because due to

40:28Sal Di Stefano:the stores does that mean they like down regulate the ability to store because they're not intaking

40:32Adam Schafer:very much is that what they because they don't produce as much creatine yeah they have less stored in their body they just have less creatine in their body just in general just in general so

40:41Sal Di Stefano:yeah and as a so the so the truth well because the the dosage has always been been dependent on the size of the muscle mass that's kind of no no that's how we've done it that's how we've done No, you're right.

40:51Adam Schafer:You're right. But what these studies are doing, they're controlling for that. So there is an amount of creatine a man will produce to his muscle.

40:57Sal Di Stefano:Yeah.

40:57Adam Schafer:There's an amount a woman will produce to muscle. Hers is still lower as a ratio.

41:03Sal Di Stefano:So is it safe to say that there's a chance that you may actually want to take more as a woman than even a man?

41:10Adam Schafer:No, no, no, no. 5 to 15 grams is worth. 5 grams for muscle. Okay. Upwards is 15 to 20 for brain.

41:17Sal Di Stefano:15 to 20 for brain. Yeah, 15 to 20 for brain. Unless you were abnormally large, muscular.

41:23Adam Schafer:It's so crazy to me because the female demographic is the last demographic to adopt taking creatine because of the fear of water. I'm going to gain weight. It's the best possible supplement a woman can take, especially for women, is to take creatine. And it's starting to blow up. You're starting to see it. And now there's, by the way, you guys, the data on creatine and dementia. we are we're not that long we're not that far away from this being a like this is part of your therapy when you are in cognitive decline we're going to put you on creatine monohydrate i mean

41:53Sal Di Stefano:i i hope they do what i'm interested to see because we continue to see these studies that are starting to show more and more and higher doses cognitive benefits it's like what happens if you like mega dose for a while with someone like that diarrhea i mean yeah but what if you

42:07Adam Schafer:mega dose and spread it out like well 20 grams is a mega dose and that's what they're showing for brain health yeah so that's you know that you would have to take five grams four times a day you don't want to take 20 grams all at once i've done that it's not it's not cool uh but five grams or three grams at a time spread out throughout the day uh amazing for for brain function performance

42:27Justin Andrews:health so pretty and what'd you say it was psyllium husk that was for like the microplastics helps kind of address that yeah take that with your meals yeah that combo and creatine i know i'm like always like okay all these things i swear part of my protocol now because of my

42:43Adam Schafer:supplement addiction there's a lot of bad things that i've done some good there's some accidental

42:47Justin Andrews:good things yeah you're on the silly and creatine i've been taking creatine non-stop since i was 16

42:52Adam Schafer:uh back when they said that it would it would hurt your kidneys and i didn't care because i was a kid i want to get muscles now it's like oh cool i've been doing this healthy thing and then psyllium husk. I've been taking that for gut health issues for 15 years, maybe. And so it probably has been helping me get rid of microplastics out of my body, which is pretty good. I'm interested. Yeah, pretty cool. All right. I wanted to talk about, so we're supposed to mention rock recovery and I got to bring something up to people who may have a family member or friend or maybe themselves are struggling with addiction.

43:24Adam Schafer:When I'm looking up the data on addiction, one of the worst possible things is when you keep it to yourself or you keep it uh you don't let bring it out into the light yeah addiction flourishes dysfunction flourishes in the dark yeah um and the our friends at rock recovery give away a scholarship where if you win you get i forget what was it how much four months treatment with them i believe doug um but they but they'll call and help everybody so no matter who you are you get in the help point you in the right direction yeah but at the very least i could see just talking about it with one of those guys we've been getting so much

43:58Sal Di Stefano:feedback from even people that didn't win the scholarship just the the team over there has been very supportive of everybody so if you know even if you don't at least try to win right and even if you don't win uh they've been great pointing people in the right direction or getting them help uh regardless if they win the scholarship i love them yeah uh all right uh cool study on

44:15Adam Schafer:solosybin um and depression so i don't think this pharmaceutical industry is gonna like this but a study came out uh that show this was in 2025 phase two trial a single dose of psilocybin uh gives long-term relief from symptoms of depression anxiety do you want to know how long it lasted for i thought it was permanent no well well the study was done for two years so i don't

44:42Sal Di Stefano:know how much longer yeah i thought i thought we've seen studies that like uh like ptsd stuff where they do one treatment and then it's gone away.

44:50Adam Schafer:Well, this study was done for this long, and that's how long they show these. So who knows if they stretch it out longer. By the way, this was done in cancer patients. So the reason why they were able to get this treatment, although in some states you can get psilocybin treatment. I know you can here in California. You can actually hire, I believe, a therapist, and they'll use psilocybin in their therapy. But this was cancer patients. So these are people who are like, you know, in your terminal, like depression is a big, big problem. Sure. And they did psilocybin with a therapist. And after one treatment, had relief for two years.

45:23Adam Schafer:Yeah. Wow. Like, that's not a moneymaker for the pharma industry. That's profound. At all.

45:27Sal Di Stefano:That's profound. Yeah. I mean, we've talked about this for quite some time on the podcast. I really hope that in the near future, we see it used more regularly on the therapeutic side. Yeah. I've had nothing but positive myself, personally, when Katrina and I have used it. I've had family members that have used it. I've had friends. and everybody I know that when you do it with the right intent, right? This is not - You got to be careful. This isn't getting high with your buddies on the weekend, like going to a rave or a concert. But you got to be careful

45:55Adam Schafer:because if you're not with a licensed therapist and you're not doing it right, right dose, you can actually make things far worse. You can get PTSD from psilocybin or you can unlock things -

46:07Justin Andrews:Or psychosis or something. Yes, or psychosis.

46:10Adam Schafer:So very important you do this with a professional because I know somebody. I know somebody that read these studies, decided she was going to do it on her own, and she ended up getting PTSD from the actual experience. It probably went too hard too fast. Yeah, exactly.

46:23Sal Di Stefano:No, totally.

46:24Adam Schafer:All right, I got a controversial topic for you guys on parenting. Let's hear it. I know you wanted me to bring some of these. I like this stuff. I found another one. Let's hear it. Spanking for children. Spanking. Do we beat our kids? Spanking for children is, I can tell you what the data shows. No, I don't want to hear that.

46:39Sal Di Stefano:I want to hear everyone's opinion first. Then you can make your data. I'll tell you my opinion.

46:43Adam Schafer:I do not like spanking. I think you can be effective. You can be totally effective without ever having to inflict physical pain or that kind of fear. It's not the same as respect. With my older kids, I know exactly how many times I spanked them because I did not like it. I spanked my son once on his hands and my daughter once on her hands. and I saw the look on their face. And I remember thinking like, what am I doing? Like I'm a giant and I'm like physically imposing myself on this little kid as a punishment. And I think there's other ways you could raise your kids. Now, that being said, my culture, like my mom threw shoes at us and they raised nine kids when my mom was a kid, they were poor.

47:35Adam Schafer:So I could see how mom is using the fast method of getting obedience maybe.

47:39Sal Di Stefano:but um yeah i'm opposed i'm opposed to spanking so i have a really interesting feeling around it because uh i'm i'm pro have you ever spanked that's the crazy part six years and i never have what would make you spank him what would you need to do to spank him so he wouldn't he would need to do something that i'm trying to interrupt it so fast uh that like that either it's dangerous or really bad behavior. Like in the moment. Yeah, oh yeah, absolutely. Like he's sticking his finger in the socket. Yeah, I would never be the dad of like, when I get home from work, I'm going to whoop your ass. You know what I'm saying?

48:12Sal Di Stefano:Like it wouldn't be like that. It would be like, I see him doing, like if I saw him getting ready to hit a kid over the head with something that would really hurt a kid or actually hurt a kid like that, I would walk over and whack the shit at him. No, you do not do that. You would? Oh yeah.

48:25Justin Andrews:Oh no.

48:25Sal Di Stefano:Oh yeah. But - You haven't experienced it yet, dude. Well, here's the thing. What I say that, but then yet I never have. Now, what I have found is because in my household, we've been so consistent with the way we talk even around it. Max doesn't hear a raised voice, bro. Yeah. So I bring up one octave, and that kid freezes. That's enough. That kid freezes. Yeah. So I bet if he was about to hit a kid with something, and I actually yelled, holy shit, I guarantee he would stop in his tracks because he's never heard or seen that from me. So even though I'm not against spanking for those reasons and in a situation like that, I have to admit that I'm six years in and I've never had to do it.

49:10Sal Di Stefano:And so I don't want to. I'm not looking to do it. But I also wouldn't hesitate if I thought it was necessary in the moment to interrupt that pattern to correct really bad behavior. I just my son has been so well behaved and even in the moments of misbehaving I've been able to to stop it in its tracks with my voice yeah so um yeah so yeah so I I so I guess it's like it's I wrestle with it because I haven't had to do it but yet I I'm a guy who would have if you would ask me before my son hey are you gonna spank your kid if he does something I would

49:47Adam Schafer:have said yeah I can think of a scenario for me where I would get physical but it wouldn't be when they were little it would be if i'm going to create a fake scenario my son is 15 he's big he's feeling you know strong in his britches and he gets uh super aggressive with his mom maybe because you'll see this sometimes with teenage boys when their testosterone's high and they're yelling at mom and they're getting physical i may uh show him what time it is i might grab him and put him down hold him down and say i'm the big dog in the house to show him but other than that i don't know i

50:20Justin Andrews:don't know what do you think yeah i think my views changed a bit over the years with this and i came from a house that was very very pro spanking so was i to the point where you had like wooden spoons and everything else in the house that was used on me and it was difficult because um i was a fighter and so i i knew that that was the punishment and so i went right you know to test the degree of where they would go with that. So, you know, it was kind of like, like that super dysfunctional. And I didn't think that it was handled well with me. And so initially, like, early on, I think like correcting things was important to me when it was egregious.

51:10Justin Andrews:So let's say, for instance like my son i don't even remember what the instance was but it was egregious like it was like where he like spit in courtney's face yeah uh deliberately and like made them like no and like it was like fighting it and then you know and then uh but what i did practice before i spank was he had to go to his room and think about what he did he had to tell me what he did first and then i had to tell him why i'm doing it and this is a consequence of what you just did up there and so there's a lot of communication beforehand and the spank is not even violent the spank is like a tap yeah yeah so i think very different from the spankings we got yes it's not so it's not like i heard him i don't feel any remorse over either i don't um because it did correct him it did like shake him out of his uh self-centered like repeated patterns yeah uh so i don't i don't know how many times have you spanked your kids was it just it's like maybe three times total of like between the two that was like one and then two i i feel like if

52:19Adam Schafer:you spank your kid in their whole life and they're teenagers by now two or three times you're anti spanking parents who are pro spanking oh yeah it's like five a week well i was yeah what they use i Well, if you're going to say that, then yeah.

52:31Sal Di Stefano:Yeah, I was spanked. Same with Justin. Yeah, every week. Wooden spoons, spatulas. That was like the number one. Yeah, we had a thing that hung on the wall that was for that, right? Now, the interesting thing about that, although I do, my one traumatic childhood thing that I have is a time, but my mom lost it on me as a kid. So all the other times I got spanked, I'd actually prefer the spanking over the grounding of the room. yeah so if i had if my mom came in it was just like yeah you fucked up same you didn't even hurt me you're gonna get the spoon or you're in your room all day long back give me the fucking spoon you know i turn right around like i'll take the ass whooping the only time that i have trauma from it is my mom literally lost her shit on me one time and just like beat the shit out of me like it was not like a spanking it was like a parent losing her shit and out of control which that is crazy to me and that's that that's different that's to me that's beating a kid That's not spanking a kid.

53:28Sal Di Stefano:Spanking used to interrupt a pattern to me. And Jordan Peterson talks about this in 12 rules of life in the chapter six. And I think that he communicates it really well on the power and the value of it and like kind of his point of view on it. And I think I adopt that philosophy. Now I'm going to do my best to go 18 years and not have to. So I'm not looking to spank my kid. It's so funny.

53:51Adam Schafer:We're all anti-spanking based off of this. So the people who use corporal punishment and are like, yes, I'm pro it. Average about 18 spankings per week. 18 a week? With their kids. Whoa. Yeah. With their kids. Cause this is what they use. This is what they use as part. This is how they, they get their kids in line. I mean, you can remember the few times. I can't even think of my kid doing something 18 times. That's what I'm saying. And you know, they're not communicating with them. They're just whapped. I remember the two times I ever did it in my entire life. And so, Doug, did you, have you ever spanked Bree or had any spankings?

54:23Justin Andrews:I slapped her in the hand one time. And, you know, I grew up spanking was normalized. I got spanked a few times. Teachers would have paddles, wooden paddles in their rooms prominently displayed as a threat. And so I grew up thinking, well, that's what you do is you just spank kids when they're bad. And then I slapped Bree's hand. And at that point, it just didn't feel good for me. Terrible. I mean, it didn't feel good for her either. But, you know, I felt horrible. Like, what am I doing? I'm striking this little girl. Yeah. and how is violence going to help solve this issue?

54:57Sal Di Stefano:I can't imagine it on Max right now. It just seems unfathomable to me. We're only six years in, so maybe when he's 9, 10, maybe when he becomes a little shit.

55:05Adam Schafer:I think there's going to be a point, especially with young men when they're teenagers where they start to feel themselves and they're trying to be the big lion where you need to maybe check them a little bit. I don't think you can beat them, but there's a little bit of that.

55:19Justin Andrews:I think we get a lot of that out by just wrestling with them. I've been doing that because that is coming. And I feel that energy. And there's a lot of testing. And so, yeah, I'm all for it. I encourage it. But I don't have to do that. Otherwise, it'll keep building up and turn into something real violent.

55:37Sal Di Stefano:Yeah, I think doing that, too, is a way of you state. I think kids that, again, this is me speculating because I'm not anywhere near there, is I think when you start to lose that connection and that relationship with that kid, this is where this, this is where you kind of, you get disconnected a little bit. Whereas if your kid's always feeling you and feeling your energy and knows you, like, I don't, I don't know if you would need to, like, I don't feel like, like my son is going to feel my, my physical presence when I wrestle with him. Like, like, so I don't see him challenging that because I'm going to remind him all the way up, you know what I'm saying?

56:08Sal Di Stefano:Like he'll, he'll, in a, in a fun way, right. In a playful way. And he'll feel that energy from death.

56:13Justin Andrews:You're going to have to bark at him now, you know? True.

56:15Adam Schafer:I had to raise my voice to my teenage daughter, but only because I never do. And I think she got to a place where she mistook my kindness for weakness. And so when she saw that in me, I think she was like, oh, okay, dad means it. But spanking and hitting, I was like, I can't.

56:35Sal Di Stefano:That's where I think that if you've been consistent like that, I mean, that's why it's so powerful. see I grew up in a crazy chaotic loud screaming like so hearing your mom scream at you is this doesn't interrupt the pattern enough because she's constantly screaming at her husband there's like it's like oh you got to throw something else so they so that she had to level it up like that's a good point and so that was to interrupt the pattern where I think in my house it's so like I interrupted the pattern for Max is looking at him hard like if I give him a look the kid starts crying and I'm like calm down dude like you upset daddy but I'm not like that bad but I mean that's how that's how consistent that's a good point so like it doesn't take much to interrupt that yeah if you grow up in a violent uh type of atmosphere yeah like how do you level that up exactly if you hear if your kids hear you you and even if you're not in a like i obviously mine was another level but even if you're at like i have friends that aren't nowhere near the level that i grew up in but i they yell at each other in front of their kids yeah and your kids see you yelling at each other so of course they yell and act out all the time because they think that's normal communication.

57:39Sal Di Stefano:So then if they do something really bad, it's even more egregious. And you have to go to the next level to show them that this isn't just a normal day. On normal days, we yell and fight, but it's like, now I got to really interrupt that pattern. Whereas if you don't ever do that, just a simple raising the tone or the way I say something is like, oh shit, that ain't normal. Yeah.

57:58Adam Schafer:I think in this studies, when they look at spanking, they're looking at people that this is what they use regularly. Not like, oh, I spank my kids once in their life, but rather this is one of the tools that I use to raise my children. The meta-analysis on this is not good. It is not good. I mean, a meta-analysis of 75 studies involving 160 ,000 children found that spanking was linked to increased aggression, antisocial behavior, and defiance, the exact opposite of the things that you're trying to correct. It also was associated with worse social-emotional development. It's linked to anxiety, depression, and substance abuse.

58:34Adam Schafer:And it also erodes trust and worsens relationships between children and their parents. They also showed that spanking was linked to lower inhibitory control and cognitive flexibility. In other words, it made them more impulsive as well. So it's just not a great option. Now, the question is, why did it exist for so long? I'll tell you why. I know because my parents, my dad was so poor growing up that he had to start working to give money to his mom by the age of nine. So in other words, he had to not go to school. So I don't know, what grade are you in at nine years old? Stopped going to school because they didn't have enough money.

59:17Adam Schafer:Had to go work and wouldn't bring his mom the little bit of money that he made. She was trying to raise six kids and they didn't have, you know, microwaves or dishwasher. washer they didn't have a phone in fact he grew up with a bathroom that was outside the house like an outhouse almost until he got a little older my grandfather worked all the time and so you're raising this you're in this insanity and you're like i don't got time to sit down and talk to you you got to listen to me right now because and so i could see how that was also probably six kids in

59:47Sal Di Stefano:a house that was probably loud and chaotic too yeah so you have to i really think society was like i really think that a kid's brain if if there's a lot of chaos in the house and again chaos doesn't have to be like abuse and horrible just just loud and just fighting and yelling you know if that's normal then to interrupt that pattern as a parent you you have to kind of take it to another level and so depending on where you can keep your level in your house really can dictate i think the the difference here well one of the one of the one of the things that this

1:00:16Adam Schafer:addresses is this myth that like when people see like adolescents or teenagers acting crazy their instinct is be like well they need their mama need to you know beat their ass more or they're not getting enough spankings at home that's not what happened what happened was they probably didn't have a dad and they probably didn't have a good relationship with their parents for whatever reason and that's what led to it not the lack of of spanking no it's a lack of love

1:00:39Sal Di Stefano:yeah i mean that's i mean that's why i teach max i teach max that that's what that's what creates

1:00:44Adam Schafer:but just it feels so weird like i said like the two times i i hit my kids on the hand i just was

1:00:50Sal Di Stefano:like what am i doing i mean i get it because the thought of hitting hitting max just tears me up because i know how he is to react to things right now like i can't imagine no yeah i would i would traumatize that kid where he's at right now but again i wouldn't i wouldn't if i felt like i needed to i'm not opposed it if i felt like if he did something crazy to his mom that was just so out of line and in the moment like yeah i know you bet your ass i i would i would lay the law but it's like i don't think i hope i don't need to i hope i can i can think of extreme examples

1:01:18Adam Schafer:but you know i have a i have a family friend whose 15 year old was uh doing drugs and he found him with his dealer and dad's like getting the car he's like you can't tell me what to do so dad physically wrestled his ass in the car mom took off yeah i would do the same thing well i remember

1:01:36Sal Di Stefano:i took so this wasn't a physical thing but i remember the first time i ever i'll never forget i remember the first time i even raised my voice to max and i was vacuuming the living room he was probably three at this time three or four he was and i'm vacuuming upstairs and i turn around and he's getting ready to stick something in the plug oh and i yelled at him and he froze and started crying and this and that and i went oh wow like that but i mean i don't regret it yeah i need to interrupt that pattern right there save the kid's damn life right and so i think of it like that it's like there's something in the moment if he's about to hit a kid with a bat over the head or do something really harmful or something like that like whack yeah hell yeah i would whack him to interrupt that pattern be like hey you don't do that like so i mean to me there are examples where i don't think i would hesitate if i felt although i don't i'm gonna try my best to avoid that in six years now i haven't had to so but who knows we'll see what the teenage years bring by the way

1:02:33Adam Schafer:spanking doug the the paddling of children did you know that they think that that may be why some people find that sexually arousing. Because you had boys going through puberty, adolescence, and then they'd have the female nuns or teachers whack them on the butt.

1:02:52Sal Di Stefano:I've heard you say that before, but that's like... That's still popular. And that's been gone for a long time. That's popular with someone who's 20 right now. Like, guarantee some 20 years. Well, they think that's going to be where it starts. I mean, you're right. Yeah, yeah. You're right. Like, it definitely stayed around. Even after the spankings. Well, now it's a whole different problem.

1:03:13Justin Andrews:Pornography that makes everything seem normal. I've seen the secretary.

1:03:17Adam Schafer:Brain FM play sounds in music that induce different states of mind. It's real. listen to focus your brain starts to become more focused listen to meditate your brain gets in a meditative state listen to sleep and you have incredible sleep it works try it for yourself for free for 30 days try it out listen for five to ten minutes it'll blow your mind go to brain.fm forward slash mind pump 30 days for free back to the show our first caller is jen from the uk Hey, hello, Jen.

1:03:49Justin Andrews:Morning. Hi, how are you doing? Good, how are you? Good afternoon there, who knows? Good. I'm so excited to be speaking to you guys, I can't believe it. I started listening to your podcast two or three months ago, and it's just been so, so helpful. So thank you.

1:04:03Adam Schafer:Awesome.

1:04:03Justin Andrews:Thanks for having me on.

1:04:04Adam Schafer:Yeah, wonderful. How can we help you?

1:04:06Justin Andrews:So I'll just go right into my question. Is that just read out how I wrote it?

1:04:11Adam Schafer:Yes.

1:04:11Justin Andrews:Perfect. so I started strength training about just under a year ago now and I was working with a PT or a coach as you guys would say I was really consistent with it I had done a wee bit of weights before but then like just under a year ago I started being really consistent I was doing four days a week I was doing like an upper lower body split I did a bit of a like a cut if you like a calorie deficit at the end of last year and kind of was quite successful in shifting a bit of body fat didn't have a huge amount of muscle at that point but it was kind of a good starting place um reverse dieted at the beginning of this year which again I felt went really well I was kind of I got quite up um up to a decent sort of maintenance calories and then tried to go in a bit of a surplus this was all kind of um working with my coach and then basically I did too much I was um added an extra session I can see that I you know after listening to you guys in the podcast and you know I've definitely just added an extra session and it was too much and about three weeks into that got some tennis elbow and some right shoulder pain so that was just an absolute disaster I kind of had a pause for like a few weeks I've stopped working with the coach just temporarily because I've just felt there was no point and started seeing a physio so I've been kind of working on my arm it is it's still there it's still a problem but it's getting better um I am now at the point where I'm doing actually I'm about halfway through MAPS anabolic now so I'm just doing two or three I kind of alternate two or three um full body workouts a week and I'm just managing the arm I'm just kind of trying to keep the weights a wee bit lower on the things that I know are going to aggravate it um and yeah I feel like that's kind of going okay so I'm I'm pleased with that and I really like MAPS anabolic I've had to sub out a few things but um on the whole i'm kind of i'm sticking with it um my question is that i my goal is absolutely to build muscle it always was from when i started obviously the arm is a problem and i'm not able to lift as heavy as i could or as i was but where so i'm my calories at the moment are reasonably high but they're pretty much maintenance i think i'm not really gaining much weight um because of the arm and there's obviously a bit of inflammation and stuff where where can i put the calories to can i go into a like a bulk or a building phase with the arm like this or am i best just kind of sticking with what i'm doing um and not expecting kind of to build too much at the moment what would you what would you suggest well so this is a

1:06:44Adam Schafer:programming um situation so when you're feeling pain uh typically where i'll look uh unless a person's like overstressed terrible sleep uh too low calories uh that those can also contribute but typically it's a programming issue. MAPS anabolic's fine from a volume perspective, but it's a lot of bilateral exercise. And the problem with bilateral exercise when one side hurts is it can actually slow down the progress of healing, okay? So a unilateral-based program would be beneficial for you. And I would use the side that hurts as the gauge for the weight and the reps for the other side. And that will allow the recovery to happen a bit faster.

1:07:26Sal Di Stefano:so will being in a surplus yeah as i say with that being said adding calories too would be the ultimate so we definitely can build muscle uh i just think i would switch her over to symmetry bump calories by 250 300 and you should be doing pretty good yep yep that's it here's the thing

1:07:43Justin Andrews:it doesn't really hurt when i'm lifting it's more like the day after i kind of gauge it by that so it's difficult to know whether i'm doing too much at the time if you see what i mean no it's not a

1:07:54Sal Di Stefano:So it's not because you're doing too much weight per se. It's because you're moving in balance, right? So let's just say when you do a shoulder press with a barbell, it doesn't hurt because it doesn't hurt because there's not any direct acute pain.

1:08:07Justin Andrews:There's a weakness and instability.

1:08:08Sal Di Stefano:But what's happening is it's not moving properly, and so then what you end up feeling later is tightness and chronic pain.

1:08:15Adam Schafer:And it's hard to see bilateral because the other arm is doing a little bit more of the stabilizer.

1:08:19Justin Andrews:You'll feel it a lot more when you parse it out and you go through that process of right to left and kind of see the differences with that.

1:08:27Adam Schafer:Yeah, so really, you know, what Symmetry will do is really help you hone in on the movement patterns that are not beneficial and the ones that are beneficial. That's what you'll notice as you go through the program. And the first two weeks of it, I think are so great for what's happening with you because the first two weeks is isometrics. So you'll be doing a lot of isometrics the first two weeks, which is going to set you up perfectly moving forward. And if you feel great towards the last phase, then you get back into bilateral training.

1:08:56Sal Di Stefano:So I'd love to give you symmetry. And then also I'd love to put you in the form because anytime we have people talking about like potential movement issues or imbalances, it always helps too if we could see. Like I think we're onto what's going on and we're troubleshooting pretty well, but would also really help too is if we saw the movement. So I think putting you over to symmetry, putting you on a surplus, And then if you still find that it's bothering you and you video you doing like a movement, like we can get deeper into what's going on with the movement patterns and even recommend like what kind of corrective work I'd have you do.

1:09:33Justin Andrews:Okay, cool. Perfect. So just so I'm clear, I can, I could bump up the calories a bit. I could still potentially. Perfect.

1:09:41Adam Schafer:Absolutely.

1:09:42Justin Andrews:About 250, 300 would be a good starting place. Absolutely.

1:09:46Adam Schafer:Where are you at right now? What are your calories at? Just out of curiosity.

1:09:48Justin Andrews:um so 2-4 on non-training days 2-6-ish on training days i've been because it's been a bit of a bulk i'm i'm i'm real more i do track everything but i'm being more relaxed with it so yeah i've my maintenance seems to be around 2-3 i think 2-4 so pretty good that's great that's those are good numbers i think the reverse diet was really effective it was um yeah it worked pretty well so i'm really pleased with being at that i just don't want it to go backwards you

1:10:16Adam Schafer:know with the arms so yeah no no no no yeah i go up in calories follow symmetry and start it right

1:10:22Sal Di Stefano:away and i think a little bit of a uh like a like mentality if i was training you as a client the mentality i'd want you to go into this program is we're we're trying to work on this shoulder imbalance and so uh i i'm not gonna push really push you like hard on the weight meaning like i really care to perfect the movement and how your shoulder's moving and articulating and like i'm really focused on that. And then when we're hitting legs, I'm getting after you. Like, so I know you're in a surplus. I know you can afford to be pushed a little bit. And so I'm really going to challenge you to, you know, go get strong in your, in your Bulgarian split squats and these movements that we have in there really push you there.

1:10:58Sal Di Stefano:And then when we get to like shoulder press, bench press movements like that, or slow, steady, perfect form, trying to mirror each side to look exactly the same. And like, I'm going to be coaching you like that. And then hopefully through that we balance out that side a little bit and you also see some gains overall muscle on the body and was it the elbow or the shoulder that hurt first i had a long-standing kind of

1:11:20Justin Andrews:shoulder weakness but it wasn't bothering me at all but i you know i knew about it it's you know had bothered me in the past and then the elbow was the first bit that kicked off but very quickly the shoulder kind of started to ache and actually all kind of down my neck and sides and can be quite stiff so yeah it was silly it was stupid well no symmetry is perfect if you've had a

1:11:39Adam Schafer:long-standing kind of imbalance on that website it'll really help correct how many days a week

1:11:45Justin Andrews:is symmetry can you just can you do that like two i've been alternating two and three could i do it

1:11:49Adam Schafer:like that i believe doug pull it up for me if i'm not mistaken is it a four-day program okay we're gonna find out for you you can i was also gonna ask what i've been doing in addition to the strength

1:12:00Justin Andrews:training like the two or three like full bodies i've been doing like a kind of pilates type yoga thing and obviously my physio stretches so i was gonna ask what on top but presumably symmetry

1:12:10Adam Schafer:would kind of cover all bases then all bases you can continue doing the physio stretches uh i think that's great i don't think you should do um pilates yeah pilates instead of pilates i'd love like a

1:12:21Sal Di Stefano:deep tissue massage yeah i would love stuff like that pay attention when you're going through the

1:12:25Justin Andrews:isometrics like with your pain how much it actually like absolves a lot of the pain and Then you want to take that type of controlled tension into then the next phase. So when you're going through those, they're talking about perfecting and the mechanics of it slowing down. You can actually like provide some of that. You make the weight kind of heavier by adding more intrinsic tension like you would. And that way too, now you're sending a signal that you're more secure, that you have more support around your joints and around your shoulder. And that's really what we need to do is solidify that signal again.

1:12:59Adam Schafer:Yeah, symmetry is three days a week, so it should work. Three days, perfect. Plus two mobility days. Just get mobility in there. Yeah, you got everything you need in there.

1:13:08Justin Andrews:Perfect, perfect. That's amazing.

1:13:09Sal Di Stefano:And just for all the listeners, too, so you guys know, we recently addressed this with clients that are like, oh, it's better for me to only go two days a week, and it's a three-day-a-week program. You can just continue to follow the workouts in consecutive order, even if it doesn't land in a perfect seven-day week, right? So maybe it takes you eight days or nine days.

1:13:27Adam Schafer:Workout one and two in one week, then you start the next week with workout three and then one yeah yeah that's perfect because i

1:13:32Justin Andrews:work shifts so sometimes i have to have like three days where i don't do anything and then i've been trying really trying hard to not just have no obviously not no rest days but i've been trying to have two rest days in between just to kind of make sure recovery's there yeah that's great yeah

1:13:46Sal Di Stefano:that's great so follow just like that so if it ends up you having that it doesn't work in a perfect seven day week not a problem just keep following the program the way it's laid out

1:13:52Justin Andrews:okay super can i ask one last week question just because it's my one bugbear i think But the thing that I think I don't like, my nutrition's great, my sleep and stress and all that, so I think I'm ticking all the boxes there, but I'm not very good at drinking enough fluids in a day. How important is that?

1:14:09Sal Di Stefano:Extremely. Yeah, especially with like chronic pain and stuff. Oh, my God, that makes a huge difference. That'll be a huge contributor to joint pain. Yes, so definitely do it. You know, and the way I always recommend it with my clients, I mean, if carrying a whole gallon is crazy, then try like a half or a quarter. but I like my clients to see what it looks like towards a gallon. I like them to just like carry it and then look and see like, man, how low am I drinking? So they have a visual target every day. So my recommendation would be something like that. So you can slowly improve it.

1:14:41Adam Schafer:Jen, I'm assuming you eat a pretty much whole food diet.

1:14:44Justin Andrews:Yeah.

1:14:45Adam Schafer:Okay.

1:14:45Justin Andrews:It's pretty good, yeah.

1:14:46Adam Schafer:Add a little tiny bit of like some salt to your water or electrolytes when you're drinking that much water, okay?

1:14:54Justin Andrews:Right. okay so when we talk about water about like three four liters a day is ideal uh how much is a gallon doug so three is a good start yep okay yeah okay i mean really i would always give a client like

1:15:08Sal Di Stefano:i'd say like the goal is to eventually get to a gallon i realize you're not there right now so i'm not asking you tomorrow to get there but like just pay attention to that right and see how close you're getting to a gallon every day don't be surprised if the pain reduces just from that by by the way. That's right.

1:15:22Justin Andrews:Okay. Okay. That's super helpful.

1:15:24Sal Di Stefano:Yep. Yep. It'll do huge.

1:15:26Justin Andrews:Perfect. All right. Thank you so much. I really appreciate your time.

1:15:28Adam Schafer:All right, Jake.

1:15:29Justin Andrews:Cheers. Take care.

1:15:31Adam Schafer:You know, for people listening, when it comes to dysfunction, here's the chain of events that tends to happen. You have a little bit of an instability or imbalance to use a different word. Your body moves sub optimally over time. That sub optimal movement results in some pain. That pain, if you ignore it or you kind of keep pushing through it, eventually leads to other pain as the rest of the body starts to move in ways that are suboptimal. So it's actually quite common to have shoulder pain that leaves the tennis elbow or vice versa or wrist pain that leaves the shoulder pain or whatever. So this tends to happen pretty predictably when an issue isn't corrected.

1:16:13Adam Schafer:And even if you're 2 % off optimal, if you work out enough and hard enough, over time, it's likely that that'll start to turn into pain.

1:16:22Sal Di Stefano:And the reason why moving away from bilateral stuff is when you have stuff, chronic pain or imbalance, that there's weakness and instability. And what happens when you do bilateral or both hands, both feet together is the other side compensates. And so it's hard to see or fix because to the average eye or lifter, it looks like the bar is moving fine. Everything looks fine. and everything's okay because the other sides do that's how great the body is the body's so good at compensating to keep that bar path moving normal but what's happening is there is a discrepancy there and we're not going to see it until we start to separate the sides our next caller is micah from alabama micah what's happening hi how you guys doing pleasure to be back on the

1:17:03Justin Andrews:show i was actually on here four years ago when my first son was born so oh wow in a little bit you got another kid huh yes sir i've actually had a second one since then so i've been following

1:17:15Adam Schafer:south al's lead at this point good for you how can we help you all right so i'll go ahead and

1:17:21Justin Andrews:read off my question so my the main gist of my questions is can or should you mix the workout outs from different phases of a maps program based on the setting and time you have to work out for that week. So a little bit of background, I'm 37 years old. I work full-time as a PT and as a health coach at the VA here in Birmingham. And I also work part-time as a coach at KidStrong here in Birmingham. My wife is also working full-time as a research doctor, and she's currently in the process of studying for her board exams, for a second board exam. and on top of that we have a two and a four year old so as you can imagine life's pretty busy right now so what ends up happening a lot with me is i have three different settings in which i can work out in i have my normal box gym i have my pt gym that i can work out in on my lunch breaks when patients are not there which basically has cable machines and some light kettlebells and dumbbells and also when the weather is right i can work out out outside with some 25 pound dumbbells i have and also a suspension trainer.

1:18:31Justin Andrews:And I find myself in this conundrum when I'm trying to run a program that a lot of times the phase I'm in and the workouts I need to do don't match the setting in which I can work out that day.

1:18:42Sal Di Stefano:Love this.

1:18:43Justin Andrews:So for instance, whenever I'm running, let's say a performance, when I'm running phase one, that's basically a lot of heavy lifting, a lot of barbell work that requires me to be at my box gym a lot. unfortunately sometimes life happens and that doesn't allow me and I find myself either working out outside or working out at my PT gym and a workout from say phase two of that program tends to work a lot better in that setting than say phase one where I'm trying to do a lot of heavy lifting then on the flip side I might have a week where I have some time off and I have plenty of time to go go to the gym and but I might be in phase two but since I have that access to the gym I want to go back to phase one and do some more of that heavy lifting at that point.

1:19:28Justin Andrews:So I guess my question is I find myself in this situation a lot. So what are the drawbacks of doing it this way? And am I losing anything by doing this?

1:19:39Sal Di Stefano:I love this question.

1:19:40Adam Schafer:You're doing fine, bro. Yeah. Yeah. Yeah. You're making it work. Here's the person that I would caution from doing that. It's somebody with no experience who doesn't understand strength training or their body and what they tend to do is combine things in ways to improve increase the intensity

1:19:57Sal Di Stefano:inappropriately or whatever or they bounce around because of boredom and excuses not because you're

1:20:02Adam Schafer:a pt yeah you run you work in gyms you have a pretty good understanding uh you're the perfect person to do this absolutely and your circumstances call for it yeah what are the drawbacks well for for someone else a drawback might be if you bounce around from phase to phase you're in a different you're in the wrong mindset you don't know how to track a phase affects you your your intensity is uh is inappropriate or whatever you're fine you're totally fine what you're doing is exactly what i

1:20:30Sal Di Stefano:would tell you well you could also make the argument like if like let's say you were like trying to be a you know power lifter and you're like and we're got a meet coming up and it's very specific yeah like you have very specific goals or a time frame you're trying to lean out i mean Like, it's not the most ideal way to work out for the ultimate, fastest, most results in a row. We write them to follow them laid out. But for overall health, building muscle, I mean, you're doing it how I would do it. I mean, and let's, to be honest with you, this is personally how I train. I mean, we've got the studio here that has a certain equipment.

1:21:10Sal Di Stefano:I have my at-home stuff that has a certain amount of equipment. And then I have a gym that I actually go to. and they all provide different stuff that I can do. And so I kind of, when I'm at one place, I train a certain way. When I'm at another place, I train a different way. I know it's not ideal for like, if I was bodybuilding competing, I wouldn't be training that way. If I was like, hey, I gotta get on stage in eight weeks, I gotta make the most change. Like I'm gonna make the sacrifice. I'm gonna find a way to get to my, you know what I'm saying? So it's like when I have a timeframe, I have very specific goals.

1:21:35Sal Di Stefano:Well, yeah, there's a -

1:21:36Adam Schafer:The programming gets more specific.

1:21:38Sal Di Stefano:Yeah, there's better ways to do it. But man, for just overall being strong, fit, feeling good looking good like you're doing the right you're doing it the right way it's perfect

1:21:46Justin Andrews:yeah it's totally perfect i'm awesome so what i usually end up doing is instead of looking at it as okay three weeks of a certain phase i look at it as if it's for instance if we're running performance it's three workouts per week so i look at it as nine workouts so if i so i end up in a position okay i can't can't go there i instead of looking at it as okay i can't do that during this week i subtract that from the nine i'm supposed to be doing tack it on okay basically end up doing it to where i still do the same amount of workouts for each phase it's just mixed up a little bit more here's where somebody would make a mistake they pick here's here's where

1:22:23Adam Schafer:someone might make a mistake like i really love training my arms so they end up picking arm workouts every time they have an opportunity to work out whether it's at home or you're you're a pt you understand balance i don't think you're doing that i mean you're doing it even more

1:22:35Sal Di Stefano:methodical than i would i mean i would just the way it looked like for me is like oh when i when When I have access to outdoor, I'm doing these kind of outdoor workouts always. When I have access, because that's enough of a different stimulus too that your body's not going to get so used to it that you're not going to see results from it. So, I mean, that's a much simpler approach. I would just be like, hey, when I'm at my big box gym, I do these types of workouts. When I'm at my suspension trainer, I do these types of workouts. And I'd almost always keep it similar and not really trying. But you're doing it.

1:23:03Sal Di Stefano:I like what you're doing. I mean, that's even more methodical, like subtracting the workouts and then you move on to another program or phase. It's still progress.

1:23:11Justin Andrews:To me, I just look at it as you're stretching the progress out just a little bit. You're maintaining. You're able to still add that activity and that muscle expression. And so to get those, it's definitely better to do it that way, given your circumstances.

1:23:28Adam Schafer:Yeah, here's the mistake that someone like you might make. You might compare your circumstances with what might be considered ideal circumstances. is so like what are the drawbacks like what would it be like if i always was in the gym with all the time i needed to work out well guess what you don't live that way you got two kids line up like the job your wife's you know doing her thing with the yeah so no you're you're perfect bro this is

1:23:50Sal Di Stefano:ideal for your your life uh selfish question how do you like kids strong oh i i i love it it's very

1:23:58Justin Andrews:it it's such a switch because when i say pt i mean physical therapist not a personal trainer even though I am certified as a trainer. But physical therapy, I'm working with vets in their 60s, 70s, 80s the majority of the time, whereas when you go to KidStrong, you've got kids, and the idea is to keep it fun, keep it moving. But I absolutely love it. I'm a little challenged at times because I have a lot of ADHD and lose sight of what I'm supposed to do sometimes, but otherwise I absolutely love it.

1:24:28Sal Di Stefano:Have you been doing it long enough? I looked into the franchise. of actually considering buying one. I think they're, and I'm curious to like, you know, have you been doing it long enough to see like the progress in kids and go like, oh man, or does it feel like it's almost like just good daycare? Like it's a better choice than just to get a kid daycare. Like how would you evaluate it from your PT like brain?

1:24:55Justin Andrews:So I've only been doing it three to four months. So I haven't been in it long enough to see that progression. Some of my coworkers have.

1:25:02Sal Di Stefano:Okay.

1:25:02Justin Andrews:The biggest thing I'd say from it is, yes, there is a bit of a daycare feel to it. They do camps during the summertime right now, which they're doing a lot of, which basically gets the kids out of the house.

1:25:13Sal Di Stefano:Yeah.

1:25:13Justin Andrews:But man, it's especially once they get up there in age that seven to 11 year old, not only are the work workouts good, but just the fact that they're learning like how to overcome, how to push through things, how to, how not, how not to let that, let things that are hard, stop them from doing. it. That's probably the biggest lesson that I'm hearing from every single time.

1:25:36Sal Di Stefano:Okay, cool. Yeah, good feedback. Appreciate that. Sweet. Yes, sir.

1:25:39Justin Andrews:Yes, sir.

1:25:40Sal Di Stefano:Right on, dude.

1:25:41Justin Andrews:Selfishly, let me put my plug in. First off, you guys have been awesome to listen to you guys. I started listening to you right before my first son was born, and you've helped me transition my health and wellness from being the single guy kind of related to the question that can do whatever workout whenever he wants to to actually having to build my fitness around my family and my routine. So you guys have been a major help for that. And also just to let you know, last time I called, I was getting ready for a Spartan race and just to let you know, I finished and did pretty well in it. So I appreciate all the feedback you guys gave me.

1:26:14Sal Di Stefano:You got it, man. Thank you. You're doing great. Good work, man. Yep. Great work. Yeah. All right. Love you guys. Thank you. Keep it up. Take it easy, man. Take it easy, bro.

1:26:22Adam Schafer:Yeah. I mean, good question. Yeah. Depends on who's asking me. Yeah. Oh, totally. Yeah.

1:26:27Sal Di Stefano:Someone with his, I mean, he's. Context matters. He's approaching it even more methodical than I would. Like I would, I would, for myself, I simplify that. It's just like when I, when I have access to this, I'm doing these kinds of things. What tools are available to me? And then kind of create it.

1:26:40Adam Schafer:The irony of it is in the beginning, the more you've structured your plan is, the more you follow good programming later on, as you learn your body, as you learn how these exercises affect you, the more free you are to move outside of that kind of stuff. And so, and he's the right person to ask that question. If this was a new person, I'd say, no. let's say i have a better program for you follow this we have to learn how to do that first yeah

1:27:02Sal Di Stefano:no 100 there's levels to this yeah you could tell by the way he's already going but i was like oh he's he's just overthinking it right now at this point he's he's doing such a good job he's like

1:27:11Justin Andrews:am i not squeezing enough out of this it's like already intuitive for him yes so yeah yeah just lean into that totally our next caller is gina from florida hi gina how you doing gina hi nice to see you this is exciting how can we help you so um i i gave you a little history just quick quick quick um i've been a runner for like many years almost going on 40 years and i've been listening to you about running and trying to take that advice and i've been doing a lot of weight training and um crossfit all that stuff but i recently got into hot intense vinyasa yoga and um i just want to know like am i wasting my time do you think it has any benefits as far as building muscle and burning fat.

1:27:55All right.

1:27:55Adam Schafer:Let's back up for a second. You do CrossFit?

1:27:58Justin Andrews:I did. I was CrossFit for many years, and now I just kind of do my own CrossFit-y kind of things in a gym.

1:28:05Adam Schafer:Okay. So because for knee pain and stuff like that, traditional strength training and correctional exercise are going to be best. CrossFit style workouts, probably not a good idea. Yeah.

1:28:15Justin Andrews:So right now, ironically, I just got a PRP shot in my torn meniscus yesterday. So I'm recovering from that but that was just years of running abuse yeah so in in crossfit style

1:28:26Adam Schafer:programming will contribute to more damage uh because of the speed and the so traditional strength training especially correction exercise is the way to go yeah what is the goal i've

1:28:36Justin Andrews:listened to your whole thing about squats i've been trying to do like 100 squats a day every

1:28:39Adam Schafer:time i you know i work out yeah you might be over training a little bit gina just for that from that kind of stuff but let's go back to vinyasa style yoga what's the goal with it is it fat loss is a muscle gain or is it for mobility is it for stress probably all the above like

1:28:55Justin Andrews:aesthetics um mobility definitely because i'm a runner it really helps me immensely with mobility um and and just burning fat and building muscle it's it's it's probably not a great i mean it's

1:29:07Adam Schafer:so vinyasa hot well for burning for burning body fat and building muscle is terrible let's just be

1:29:12Sal Di Stefano:honest don't beat around the bush for her it's terrible for that it's not it's not worth your time with that. There's a million other things we could do with that time that would move the needle towards those two goals way better than that. Now, if your goal is like, man, I like corrective exercise wise, like my hips feel good. And like when I, the stretching portion of it, incredible. It's great. It's a more stable and controlled. It's a, it's a great place. Now, if you were my client, I would, I would design a specific mobility routine. That's an hour long for you and your exact issues, right?

1:29:46Sal Di Stefano:So if I did a full assessment on you and I watched the way you move and I noticed that, oh, you have, you know, ankle mobility stuff going on. I noticed a little bit of internal rotation on your right hip. I noticed that you don't have good movement in your right shoulder. I would put a series of mobility type, you know, corrective exercise stretch movements and that would be, you know, take you 30 minutes to get through that I'd want you to do in replace of yoga. but if you're not doing that then yoga is better than nothing to help with some of that stuff if that makes sense yeah that's about the best thing you're getting out of it's not strength training

1:30:21Adam Schafer:strength training is very specific and what makes strength training strength training is the rest periods it's not that it's hard so strength training is you do a set you know 10 reps decent intensity not failure but good and then you rest for two minutes three minutes and then strength training. Going from exercise to exercise to exercise to exercise is not strength training. Yoga is not strength training. Cardio is not strength training. So if you're trying to build muscle and sculpt your body, you want to do traditional strength training and you want to combine it with adequate calories and protein.

1:30:57Adam Schafer:Okay. Now you included in here your height and weight. Are those still accurate?

1:31:02Justin Andrews:Yes.

1:31:03Adam Schafer:Okay. Do you know how many calories you're eating a day?

1:31:05Justin Andrews:No, I don't know. I should be better at that. I do not. Not a lot. I know I'm probably not eating enough. I try and increase my protein. I try and stay away from carbs. I know I don't eat enough.

1:31:15Adam Schafer:No, you don't. I don't think you do. And I think you overtrain.

1:31:19Sal Di Stefano:Well, you definitely do if you under eat. If you're doing all the things that you mentioned that you do, CrossFit, this yoga.

1:31:24Adam Schafer:And you ran forever till your knees hurt. Yeah. You're an avatar. I've trained so many people like you. And I can make huge differences in your body if you would listen to us. here's gonna be the challenge it's gonna be very different from what you're used to because what you're used to is beating yourself up and under eating and that's not serving you even though you've gotten some results from it

1:31:46Justin Andrews:your joints are gonna just keep screaming at you from here and I feel like for my height I should be way less so I feel like it doesn't move you know

1:31:57Sal Di Stefano:I could put 20 pounds on you and you'll be happier with the way you look 20 pounds I can have you 20 pounds heavier on the scale.

1:32:06Adam Schafer:Yeah, more shape, more tone, more all that stuff that you're looking for. Losing weight is not what you need to do if that's your accurate body weight and height.

1:32:12Sal Di Stefano:Gina, what's our trust level between us right now? How long have you been listening to us? What level are we?

1:32:18Justin Andrews:I've been listening to you for probably about eight months.

1:32:20Sal Di Stefano:Okay, so we're getting there. We're cooking in a relationship. We're new, but we're cooking. You changed my mind about running.

1:32:26Justin Andrews:Like, you know, I scaled it back. Instead of running out nine miles, now I'll just run like five or six.

1:32:32Sal Di Stefano:Every day. Okay, so we're like level six in the dating relationship here. We're working our way to full trust.

1:32:39Justin Andrews:We need some reinforcements.

1:32:40Sal Di Stefano:We're working our way to full trust here. Well, I definitely want to do a couple things for you right out the gates. I definitely want to put you in the private forum. I would love if you would let one of my trainers get on the phone with you and do a full assessment with you and really be more specific. We can help with little tips right now. Lots of individual ideas. Because to Sal's point, you are one of my favorite avatars to help because I'll blow your mind in 30 days. Absolutely blow your mind. Especially when you said things like you want the aesthetics and the way you're going about the aesthetics, putting it as nicely as possible is all the wrong way.

1:33:15Sal Di Stefano:Like all the wrong way. And so what's good about it, let me tell you what's good about that is that I have so many levers to pull with you that it's going to blow your mind, that's going to change your physique for the better that is awesome.

1:33:26Adam Schafer:At the end of this, this is what it looks like. No pain. I look incredible. I have more energy and what the heck I'm eating twice as much as I eat more.

1:33:35Sal Di Stefano:I work out less. I look better than I've ever looked. The challenge is easier for you.

1:33:40Justin Andrews:And that's going to really sit in here. Yep. It's going to be hard to get back to the hot yoga per second. It is under infrared. Um, that's cool. Like, yeah. So, I mean, does that have any benefit? Yeah.

1:33:50Sal Di Stefano:There's mitochondrial health.

1:33:52Adam Schafer:There's health benefits to, to hot therapy.

1:33:54Sal Di Stefano:It's not bad. It was just the way you framed it of what you're trying to get out of it. I would tell you it's not, it's not for that. It's just not, it's just,

1:34:00Adam Schafer:If you want the benefits of infrared, you can sit in an infrared sauna and get the benefits. You don't have to do the yoga.

1:34:07Justin Andrews:Okay. And the heat, it's like 101 degrees. That doesn't make a difference.

1:34:12Adam Schafer:No, if you went in a sauna, a traditional sauna, and sat in one for 20 minutes, three days a week, you get all these incredible cardiovascular health benefits. Okay. Yeah, it's good for you. The yoga on top of it, just to put it, I guess to try to be as short as I can, it's going to take away from your body's ability to build muscle from the right kind of strength training so again if you were my client we would be strength training two or three days a week i would be having you focus on walking and not running i would bump your calories we start tracking we'd increase your calories i wouldn't let you weigh yourself on the scale because that would mess everything up and then you would just be like what is happening to my body why do i look amazing oh my god i have so much energy i'm eating more food why is this working this doesn't make sense yeah and then 60 days later you'd be like i'll do whatever you say yep okay yeah that's

1:35:02Justin Andrews:that's what it would be like that's how it goes all right if you let me gene i'm gonna have one

1:35:07Sal Di Stefano:of our trainers call you and like really do a deep dive with you and get into the nutrition and all the good stuff with you if you're open to that uh because yeah okay cool because i definitely i definitely want to help you and i definitely think it would be mentally easier to do that for 100 the hardest part of this will be uh is the mental part like the things to do exercise what you've already proven you've got discipline just from what you've done for so many years i already know you're a disciplined person like you're motivated you're disciplined like i can you check all the boxes which is this is all a positive thing for me as a coach and a trainer i'm like okay i know that i can point this girl in the right direction and she's gonna do she's gonna do the work and so i just need to point you in the right direction i think we've been going the wrong direction for your goals for quite some time now and we can solve that and fix that but it will take someone in your ear going like, don't worry, stay the course, you're doing great.

1:35:58Sal Di Stefano:You're doing great because it's going to feel so different. And that's going to be the hard part. And that's always the hard part with a client like you is not the discipline, it's the getting out of your own way and the way you've done things for so long. But if you trust us, then we'll get to the bottom of it and we'll fix it. And I promise if you give me six months or so, I'll blow your mind. You know, we're going to, Regina, in three months,

1:36:21Adam Schafer:we're going to have you back on the podcast. after you do this. Yeah. Because you're going to be singing such an awesome tune. Yep. Yep.

1:36:27Sal Di Stefano:Okay. I'm going to have one of the coaches reach out to you and then we'll also schedule a three-month check-in with you and then the audience can hear. And if we're totally wrong, I'll even let you come on and blast us. Yeah, exactly.

1:36:39Justin Andrews:Okay. Talk trash to us.

1:36:41Sal Di Stefano:So that puts accountability on us too to deliver, right?

1:36:44Justin Andrews:Mm-hmm.

1:36:45Sal Di Stefano:Okay. All right, Gina. I'm going to have them reach out to you then.

1:36:48Justin Andrews:Okay, that sounds good. Thank you so much for your help. You got it.

1:36:51Sal Di Stefano:Okay. Thank you.

1:36:51Justin Andrews:Okay. Bye.

1:36:53Adam Schafer:How many clients did you train like that? Half of them. The hard part is getting her to trust.

1:37:01Sal Di Stefano:Why do you think I asked that? Where are we at in the trust relationship?

1:37:05Adam Schafer:The first two weeks, the first month, maybe even two months, she's going to be scared of all the changes. I'm not, what are you talking about? I used to work out all the time. You're making me eat all this food. This isn't going to work. I want to weigh myself. Please let me weigh myself. Whatever. But what's going to happen, this is going to be such a crazy awakening. for her yeah that at the end of this she's gonna be like oh my god i can't believe how well this is

1:37:28Sal Di Stefano:also why all this stuff why i want i asked her if it's okay if one of our because she's gonna need a coach yeah all the way all the way through just to just to keep her on point and following because

1:37:39Justin Andrews:if literally to deprogram that yes because we could sit here and lay out all the steps

1:37:43Sal Di Stefano:but then what every one of the but she would never get to step two or three or four because by step one already she'd be like doubting it or oh no this isn't right this doesn't feel like and you just need somebody who's like, don't worry. Yes, we're doing good. Yes, it's the right path. Just stay the course. And then it starts to unfold after 30, 60, 90 days. It's like, oh, okay. Mind-blowing. Yes. So I hope she does it.

1:38:05Justin Andrews:Our next caller is Andrew from New Jersey. Andrew, what's happening? What's up, man? How's it going, guys? Thanks for taking my question here.

1:38:12Adam Schafer:You got it. How can we help you?

1:38:14Justin Andrews:Yeah, I started listening about a month ago, and I got to say, I started listening to learn more about strength training and health, But everything I learned about being a better dad, being a better husband, and even being better in my faith, I think that's what you guys are going for. And I think you're really doing a good job. So I appreciate it.

1:38:32Adam Schafer:Thank you, man.

1:38:33Justin Andrews:So quick back story. I was competitive with jujitsu in my early 20s. I worked as a coach and a trainer. By the time I was in my 30s, my body was just beat up. So I trained less, worked out less, gained weight, had bad anxiety, had overall bad health. My daughter was born a couple years ago. I knew I had to do something better for my life. So I lost weight, lost about 30 pounds and started strength training to, you know, hopefully help with all the joint pain and whatnot I've had. About eight months now, I've been following a pretty rigid routine and I've had great results. I feel 100 times better.

1:39:15Justin Andrews:You know, I just do slow reps, full range of motion, slow knee eccentric, and focus on progressive overload and have had great success. The initial question I had, you know, since then, my initial email, I've got some of the MAPS programs, even got on a call with one of your coaches. And he suggested, you know, the MAPS Prime program. so my question kind of still is i have trouble with my shoulders my traps my neck not only are they weaker but they are definitely uh you know they hurt more than other body parts i work so you know within the programs what do you suggest for focusing on shoulders and traps and and uh also like how do you incorporate maps prime into your strength training yeah good question yep by

1:40:08Adam Schafer:the way when you're doing jiu-jitsu you didn't happen to train at matt sarah's gym did you

1:40:12Justin Andrews:matt sarah it was like i trained other henzo gracie so matt sarah was like he was the 170 pound champ when i like first started he was like he was like kind of my size so he was he was like my hero he's the man he's a super cool guy once you get to know him awesome awesome all right so

1:40:27Adam Schafer:here's what you do with prime okay so what you're talking about is that that zone one test and maps prime uh the wall test that you can just use that as a way to get your setup for your work so get yourself set up for your workouts you can also do that throughout the day just to get things moving a little better now in the zone one test there are exercises connected to it for people who struggle with that upper kind of that area that you're talking about that upper back shoulder neck area. Those are the movements that you would do just on your own to kind of strengthen and rehab those areas. Now, do you have Prime Pro by any chance?

1:41:07Justin Andrews:Yeah, it actually came with your summer bundle.

1:41:09Adam Schafer:Prime Pro is much more specific. And I really like for someone like you, from what you're describing, shoulder, scapular, and thoracic type movements, like correctional exercise movements. And those are the things that you could practice anytime. And you could practice them several times a day those should help quite a bit simultaneously the exercises that bother those areas i would go a little lighter while you're focusing on correctional exercise so that

1:41:37Sal Di Stefano:you can get things so would you say shoulder neck and scapula is that what you said to him so to be more specific this is what it would look like for me it's like it's because sometimes it can be overwhelming for people they look at it there's like man you guys got so much in here and we in it's not it's not very prescriptive we kind of allow you guys to kind of pick and choose and so to be more prescriptive, I pick one movement for each of those, right? So go to prime, prime pro, what Sal just said, neck, shoulder, scapular, pick one movement and pick the one that you like the most, or you'll do the most, or that you feel the most relief from.

1:42:07Sal Di Stefano:Like if you do it, you're like, oh wow, when I do that, that does make me feel better. Okay. That's your movement. Like once you have those three, the goal is to practice that as much as you can throughout your day. Cause it's only going to make you feel better. It's only going to get the shoulders and your neck and everything moving and feeling better by practicing those movements. But at the bare minimum, you always do before you start your workout. So that becomes the way you prime and start your workouts is you do those three movements. Those three movements become a staple. That's kind of the point that Sal was making with the zone one in prime, where you just, that's one of my favorite ways to start my workout.

1:42:45Sal Di Stefano:So if I know I'm doing any upper body work, shoulders, chest, anything like that, I get over to the wall and I basically just do that test like three or four times and really intensify it. And then that really warms me up in that area. Because really what you're doing in the wall is just giving you feedback, but you're waking up all those muscles that are responsible for pulling you back into that kind of optimal position with your shoulders and your neck and your scapula. And so I'll use just that zone, that zone one test to kind of get me ready to, before I go do a bench press. And I have to, if I don't, I'll feel like clicking in my shoulder and i just i can tell the bar is not moving the way it should because i'm not primed properly but like sal's point i would pick those three areas pick one movement from each of them try and practice it as much as you can through the day but as a commitment to myself i'm like bare minimum i'm doing those before every lifting day and that'll make or before i do any sort of jujitsu i'm gonna do it too great great and for strength training do you suggest like the

1:43:40Justin Andrews:anabolic program or i would actually like to see you on symmetry yeah symmetry would be great if don't have it we can send that to you that was with the summer bundle i have them all now oh good

1:43:49Sal Di Stefano:good good you're set yeah go to symmetry symmetry will be better for you um right now and then just like we that's how we would use those mobility moves or prime or prime pro with it is just before every workout you're doing those movements and you're just trying you're and the key is if you watch the videos in prime pro and you see dr brink like coaching us it's it the cueing is so important like what the mistake if i ever see anybody do mobility work is they just kind of go through the motions and they don't really try and like you got to make it intentional you got to make it very intentional and like if you if done properly it's it'll be difficult and you'll have sticking points and you'll intensify it like you the way it's cued is really important like the mistake people make is they just kind of go through it and they go to where their body limits them and they think they're doing something it's like no you're you're trying to gain new access new range of motion, better connection.

1:44:39Sal Di Stefano:That requires the intensifying. And a good example of that is if you've never watched my mobility webinar that I did, what's it at, Doug? It's at

1:44:50Adam Schafer:primeprowebinar.com.

1:44:52Sal Di Stefano:Primeprowebinar.com is a follow-along webinar that I do on a mobility class. That's good to watch if you've never seen it because you can see me doing it and coaching it and it makes like, okay i get what he's doing like that's how i need to approach all these mobility moves

1:45:10Justin Andrews:awesome great thanks appreciate it yeah you got it man you're set bro

1:45:13Adam Schafer:cool thanks for calling in brother yeah thanks andrew thanks you got it see the forearms on that guy you grab take a hold to get a hold of you right away gripper no it's uh um i mean what we said for anybody who has maps prime uh and prime pro like that's what you do yeah that that That is what you do. That's the point of it. Yeah, and that fixes things. But you do simultaneously need to probably reduce the intensity of when you train those body parts with traditional exercises so that you can gain different access, different recruitment patterns. Otherwise, if you also hammer your body moving the old way, it's going to be very hard to override what's going on.

1:45:54Justin Andrews:As frequently as possible, you perform it, you just at low intensity. so just because this is a new body language you're trying to learn in a sense we have to re-pattern it that we have to do this frequently.

1:46:07Adam Schafer:Great look if you like the show come find us on Instagram Justin is at Mind Pump Justin I'm at Mind Pump DiStefano Adam and Mind Pump Adam.

1:46:13Justin Andrews:Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance check out our discounted RGB super bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

1:46:55Justin Andrews:The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.