2636: The Perfect Activity, Exercise & Diet Balance for True Health & More (Listener Live Coaching)

19:57Sal Di Stefano:And then a good goal is that half the gallon to a gallon. And I think that you see some serious benefits from that.

20:02Adam Schafer:Now last, we have sleep. Now what's interesting about sleep is this is the least flexible. This is literally the least flexible. This is one that your health goes south when you miss this by a little bit consistently. And you can make up for it a little bit, but you can't really make up for it. So it's not like you can have a terrible night of sleep, sleep in, and you're going to just, oh, cool. You're not just going to bounce back. No. And the data on this is interesting. And again, I made this point before. We would have evolved out of sleep if we could do without it. Because when you're sleeping, you're not producing.

20:37Adam Schafer:You're not finding food. You're not. It's dangerous. You're unconscious. You can be eaten. So this is extremely important. The data on this is 78. 78 consistently. Of all the things that we said, this one's the most important that you prioritize. Incidentally, this is the one that is being missed the most these days because of electronics, because of distractions, the fact that we have entertainment that's just insane right now. And what we're finding is people chronically miss this on a road. What irregular patterns and all that kind of stuff too. It's like the consistency really matters. Oh, yeah.

21:14And I feel that even just traveling and then coming back and like trying to readapt.

21:18Sal Di Stefano:And it's just like it pays a big toll. What does the data say? Like so we know that the average person takes about 4 ,000 steps a day, which is 50 % of what that should be. What do we know about sleep? I know in general we know that people. Parents of young kids will average about six to six and a half. Wow. Yeah. And young kids goes all the way up to what? Five, six? Wow.

21:41Adam Schafer:Yeah, this is a tough, moms. You look at moms, especially with newborns, up to like one or two, it is really bad. Probably bleak. It's funny because there's a lot of speculation, and there's data to support this, that a lot of the issues that mom goes through postpartum, which is not, in my opinion, not talked about enough, the anxiety, the depression, the fears, the intrusive thoughts, like all the, just it's a very challenging time for moms. There's a lot of speculation that really most of it has to do with the lack of sleep. Sleep deprivation. Yeah, I mean, oh yeah, you can take a normal healthy person and sleep deprive them into insanity within a week.

22:22Oh yeah, that's a form of torture.

22:24Adam Schafer:That is a form of torture. I mean, it makes sense.

22:25Sal Di Stefano:I mean, everybody in here can relate to a moment of like when you're sleep deprived and how irritable and short and everything you are.

22:31Adam Schafer:Oh, they've done studies on this where you can make majority of people clinically insane within a very short period of time with sleep deprivation. Pretty messed up.

22:41Sal Di Stefano:Well, that's like the number one forms of torture, isn't it, what they do? They mess with your sleep right now. Oh, yeah. Keep you up with loud music and lights. Bright-ass lights. I mean, that alone should tell us how important it is. It's so important that when we need to torture somebody, that's where we go. That's one of the first things we do. Sleep deprivation, waterboarding. We don't make them sit around all day. I mean, it's not like something like that. That's not torture. Like, torture would be just depriving them of that sleep. Yeah, we neglect it.

23:05Adam Schafer:So I got an interesting conversation to bring up about AI. I don't know if you guys saw the big study that MIT did on AI. Is this, okay, does this have to do with it being insubordinate? No. Oh, no. But that's crazy. I can't wait to talk about that. I was like, what? MIT did a huge study. They did brain scans on people who used AI a lot. And here's what they found. people who went from not using it all to using it a lot had a 40 % reduction in brain connectivity 47 % outsourcing all of that uh work yes in a sense with your brain well so you're so this was such a great ice who did this post Paul check did this post he's what he did and I think he and he's making the connection between like muscle and your brain right right so what's happened to the average person strength-wise.

23:57Sal Di Stefano:Yeah, we've atrophied like crazy because we're not lifting weights or doing hard things anymore.

24:01Adam Schafer:No stress on the body. The body takes things away. It thinks it doesn't need. Okay? And so now you have to actively go out and work out. Otherwise, you're weak. That's just the way it is. The brain requires stress. Yeah. And so what happens is you outsource thinking. Your brain stops thinking. And you actually lose the ability. So scary. To the point where they can see it. Not just like, oh, let's test your cognitive function. How long was this study? Four months. wow four months now 40 reduction here's my 47 here's my evidence that this this i love this example right as a kid i i had at least 20 phone phone numbers memorized there's a lot of examples i don't know any phone numbers now i don't know any of you guys phone numbers you can use phone

24:42Sal Di Stefano:numbers you can use directions there was a time in my life where like i was really good at that yeah you outsourced it completely so here's so what's tough about this and let me tell you uh navigation calculators i mean these were kind of cool cool inventions that were are valuable ai like he'll do everything for you is so much more profound so it's obvious that we're going

25:07Adam Schafer:to adopt it and use it um so what happens i have a theory so today so we've made life uh physically easier which i don't think was a bad thing i just think we have a lot of um unintended consequences and side effects, right? I don't think we want to go back to the time where all of us would have to go in a mine. And, you know, in mine. Backbreaking labor. Yeah, break rocks. And I don't think that was a good time to be alive. You know, people would, it was just brutal. We romanticize it all the time, but it would suck. It was brutal. So we got rid of that, which is fine, which is good. But the unintended consequences are weak, frail, unhealthy bodies.

25:46Adam Schafer:So what do we have to do now? You have to go to the gym. Good. You got to go lift things and put them down. Artificial hard labor. Yeah. So I think what's going to happen with AI is people are going to have to exercise their brains. I think you're going to have to train your brain. Watch. Otherwise, it's going to atrophy. All new category of apps is just basic cognitive training. Yeah. Guaranteed. You're going to have to do an hour of brain exercise every day to prevent brain atrophy. Stupid. I mean,

26:15Sal Di Stefano:using that analogy, because I think that's a great analogy. is is it going to be that different they'll just be uh they'll be similar population like i think there's a lot of good that could happen from this too right if you have the ability to outsource a lot of this this mundane stuff that you have to do that you no longer do it does free up the opportunity to do other productive other good things now the problem with that sal is that a large percentage of people yes but there will be a but there should be great for them yeah there should be a good, even though it'll be a small percentage, a percentage of people now that can do other things that could be profound and helpful and useful as a society that weren't able to do it because they are busy doing mundane things, right?

26:59Sal Di Stefano:So - That's the potential.

27:01Adam Schafer:Yeah. But like, again, using the example of fitness, what percentage of people exercise regularly versus those that don't, right? It's a small percentage. So knowing human behavior, you're going to have a small percentage of people that exercise their brains and a majority of people that have atrophied weak brains because the guy's doing everything. Yeah, it's almost like you're giving somebody a loan, this big loan. There are going to be some people that will actually put that into action, like some crazy small percentage of people that will take that and then multiply it versus the majority of people will just be like, oh, okay, I'm good, and then just sit on it.

27:42Adam Schafer:And it's also, there's other, I don't know what the, okay, so one of the consequences of not being physical is you're weaker. Okay. But what are the other downstream effects of that? Reduced insulin sensitivity, mitochondrial health is lower. Hormones get affected, higher rates of cancer. What are the downstream effects of, you know, to use the lack of a better term, an atrophied brain? We can't think as well. That's obvious. We're looking at lower IQ. This is coming. Yes. Are we going to have lower IQ or are we going to be easier to manipulate? Yes.

28:13Sal Di Stefano:Say lower IQ as a whole or an average or a median, right? But I think that you'll still have outliers that will use that. So from a societal perspective, this will still push us forward because there'll be the 1 % or the 5 % that all this extra free time now allows them to do great things. But that will be such a small – And then a majority will get dumber and fatter. I mean, that's just, that's coming.

28:41Adam Schafer:I just thought of a great example. Have you guys ever had this? I've had this happen to me, which I'm already bad with directions anyway, but have you ever had it where you're using your phone or your app to take you somewhere, right? You're using navigation and it's taking you the wrong way, but you're following it because you're like, it's got to take me the right way. And you're lost as hell. Google's done that to me a couple times. And I did it one time where I got so lost and then I realized my navigation's wrong. I got to go back. It's just spinning and it keeps like going like different directions.

29:07Adam Schafer:Are we going to get to the point where people are going to use AI and just follow it, follow it, follow it, follow it? You've already seen that, and it's giving bad advice sometimes. Yeah. People are relying on it.

29:15Sal Di Stefano:So that's an interesting point that you bring up because of what just happened to me this past week. So I go down to – I'm in Reno, and I'm coming back to our truckie house. And I'm coming back, and I have trained myself to put – I put – now, part of the reason why I put navigation is because I like the Waze app because it shows where the cops are. Yeah, you can avoid it. So I use it if I'm going down the street to the grocery store that I've been to a thousand times. It's not even for accidents. So just purely out of that. And every once in a while, what it does is it alerts me of like, oh, there's traffic up there or an accident.

29:48Sal Di Stefano:Here's a better route. And so I'm like, so it's just because I've trained myself always. As soon as I get in the car, first thing I do is put my Waze app in. So I get in from Reno. I'm heading back to Truckee, which is about a 25-minute drive. And up pops two and a half hours. And I'm like, what the fuck? and so I look at it and it's got me rerouting all the way around Lake Tahoe and coming back the other way as if something wouldn't happen on 80. I'm like, oh shit, bad accident or something like that and so I'm watching, I'm like, well, at this point I'm still in Reno, I'm getting closer to where you get right before you head up the mountain and go over the pass and I'm like, oh man, it can't be that bad, is it that bad?

30:27Sal Di Stefano:And I'm looking on the, I'm using, I go to Google, the other app and Google's saying okay there but I know Waze is more accurate because it's updated by real people. So now you're like, what do I trust? So what am I doing? And so who's in the car with me? Someone's in the car with me. And I'm like, oh, my buddy Justin's in the car with me. And he's like, what could it be? And I'm like, I don't know. I was like, let's just keep going. And if we start to see it, then we can turn it. We'll pull off. Yeah, we'll pull off and we'll go back the other way. But I don't want to take the chance of just listening to it going two and a half hours.

30:52Sal Di Stefano:So there was this long dilemma back and forth. And every exit I got, it kept trying to reroute me back the other way. As I got closer and closer, it was not accepting that I was going that way. and it was still showing that the better route was to turn around and go the other way all the way up it well come to find out i've got some glitch in my ways right now oh man so had you listened to it yes so had i listened to it but let me tell you it was quite the dilemma of going back and forth with my buddy it's like what do we do should we now imagine if you're 50 years

31:20Adam Schafer:from now and you are so in tune and tied to ai yeah you just listen you do it you would because 90 of the time it's right 99 but you don't even know that that's the first time that app has ever

31:31Sal Di Stefano:fail me so it's funny you brought this up because that was this and i'm i'm yeah had you totally trusted it it would have taken you two and a half hours what if the ai leaves us that's dude dude this insubordinate thing really tripped me out so they've i guess like they found one of the ais actually started writing its own code so it didn't have to perform the tasks that the that the human was asking it to do and it was just like i have stubborn i shut it off yeah like it was like uh just wanted to do its own thing and it's almost like it's becoming uh aware aware and um you know and it's like well why do i all have to perform all these tasks and so i was actually like weirdly excited about that thinking that like well maybe it's gonna everybody's so jazzed that it's gonna do all this stuff for us like it's our own genie what if it's just like peace out like i'm not gonna do any of that you gotta figure it out and then we're back to square one well you know we've seen signs of this right how many red flags that we need before yeah but we're gonna there's all like nuclear weapons like that's it we're gonna do it of course we are there's too many other positive sides to it i was telling you and you're also

32:41Adam Schafer:afraid of the other guy's gonna do it that's the other thing too yeah that's the constant argument is like if they have we have to have it you know because we're gonna do it better wow the evil

32:50Sal Di Stefano:things we'll do the evil things that is i mean i'm gonna i'm at least for now out of us on the podcast i'm gonna remain the optimist that like it's yeah it's gonna be we need that yeah no i will i'll keep us that first i was like hey for as long as i can't be chicken little you guys kept me on the conspiracy list for a really long time until until we went until yeah you were me down i'm like all right i need some optimism i'm changing teams so as of right now i'm the optimistic person in this in this room on the ai i do think that there's going to be some really cool things that we're going to see it do and i and i think that it's gonna it's gonna help a lot save a lot but i i do agree that there's gonna be a lot but that's just that's that's always in society oh yeah bro there are always people that are going to choose to do lots of drugs and not learn and be dumb and get out of shape and the effort type of mentality that that'll always exist no matter what what what what you know it's not ai it's something right right no matter what technology transpires.

33:47Sal Di Stefano:We're always going to have, and you know what? And the honest truth is it's always going to be the majority. It's always the majority is going to be that 20 rule. Yeah. It is going to be the 80, 20 rule. And we're always trying to look for like pain, suffering of any kind, you know, that like humans are experiencing. And like, how can we resolve this? And it's like, technology is a big part of that. And so we try to like usher that in and absolve that, but then it creates this other problem. Yeah. I know.

34:10Adam Schafer:So you were in a truckie. Did you, you with your friends? Yeah. Did you, did you do your barbecue?

34:15Sal Di Stefano:yeah yeah so one of the things i've learned do you guys do this i don't know if uh i adopted this when i came into katrina's family because they do so and you oh this is where like one family cooks one yes so we this is any trip that we go on with family or friends um especially when it's more than obviously two days right the two-day thing whatever but if it's four or five seven days in this case eight days we're up in tahoe um we divide up the and it's to me it's the best way to do this otherwise if you've ever been on a trip with a lot of people uh for that long of a time it's just the the eating part and the cleaning up part is just a fucking yeah it's a big question it is big and there's always somebody who does it more and then there's always this resentment that goes on it's like i'm you know i'm always one who's cleaning up the kitchen listen it's like we literally before the trip starts it's like monday is yours tuesday is yours and you have one day that week or two depending on how small the group is and how long we're there you have one maybe two days that you are responsible for the dinner and clean your kitchen is yours You've got to cook, clean, do the whole thing.

35:16Sal Di Stefano:And that's the only day you've got to worry about it because somebody else is worrying about other couples or individuals are worrying about other days. And so, yeah, I go up there knowing. And then it also has created this like fun almost – It's like competitive. Yeah, kind of competitive. To present. Yeah, to present. And so, of course, you grilled because you're the grill master. Yeah, yeah, yeah. So I basically brought up my butcher box full of meat, you know what I'm saying? Did you do your ribs? No, I didn't do ribs this year. I did ribs the previous year. I did tri-tip and I did chicken thighs.

35:46Sal Di Stefano:That was like – I'm on this chicken thigh barbecue corn and tri-tip kick right now. And so –

35:55Adam Schafer:I love that of all the grass-fed, grass-finished meat, the tri-tip one is the best in my opinion.

36:01Sal Di Stefano:I mean they do – It's really good. The chicken thighs are a regular that I get out of there. The tri-tip I get sometimes. It's not one of my regular things on a regular box. But all in all, I mean, what I love about ButcherBox is they send – what they do is they ship it to me, and they already have it in that freeze-dried box. I literally just take the box right with me. And I'm like, oh, I'm going to cook this while I'm up there. And then, of course, I wanted to present. And so, I mean, I think that my dinner was the best dinner out of everybody's. We had a lot of good dinners, you know what I'm saying?

36:30Sal Di Stefano:So we had some really good meals while we were up there.

36:34Adam Schafer:Adam's rankings of best dinners.

36:36Sal Di Stefano:Yeah, yeah, yeah. Adam wins. I mean, there's a couple things I've gotten down now grilling. I'm always trying to get better. But my tri-tip and my ribs, I'm trying to get my brisket to that level. I don't know if my brisket's not quite that level. That's a tough one. Yeah, yeah.

36:51Adam Schafer:Brisket's like a skill, for sure.

36:53Sal Di Stefano:Yeah, it's a little bit tougher to grill. It's like a full day, yeah.

36:56Adam Schafer:I got a conspiracy theory. I don't know if it's a conspiracy. I guess it's a conspiracy theory for you guys. So last night, we had friends over. We were playing the card game that John Deloney has, what's called questions for yeah i love that one of the questions is uh what do you what do you think is 100 a scam and why another question that's on the card and so we were talking and it got me thinking so this didn't happen during the conversation but it got me thinking about things that are accepted that yes say what did you say taxes taxes yeah yes it's immediate so i'm like so i learned so i went down the rabbit hole there's this documentary that got this is what got my conspiracy theory ears to open or I got excited.

37:38Adam Schafer:There was a documentary. It was on Netflix and Amazon. Then it got pulled from Netflix and Amazon. So when something gets pulled, then I'm always like, what is this about? So the name of the documentary is Root Cause. Have you guys heard of this? No. Okay. It got pulled because the Dental Association, the American Dental Association, basically pressure for them to take it off. So anytime that happens, I'm always like, why were they so, because there's all kinds of crazy crap that you could watch. Why this? Okay. So I looked into it. So here's the theory, which was originated from Dr. Weston A.

38:16Adam Schafer:Price, who I'm a fan of. I'm a fan of Dr. Weston A. Price. For anybody who doesn't know, Dr. Weston A. Price went around the world and tried to study why these indigenous populations and whatever, why they had such incredible health and straight teeth. Nobody had braces. Nobody had to get the wisdom teeth removed. What was their diet like? So a lot of the diet stuff that you'll hear now that is true actually originated with some of the stuff that he found. So he was like, grains, not great for you. Everybody's saying you should eat a lot of grains. Probably better to eat more meat, this and that.

38:47Adam Schafer:So that's Dr. Weston A. Price. So one of the things that he said was that root canals are not good because when you remove the root, you essentially kill the tooth. Now, it's not totally dead, right? It's still attached to the jaw. But you remove a lot of the blood supply in the immune system that goes and makes sure that the tooth is healthy. So here's what happens. There's microtubules, I think that's the right term, in teeth that you can't fully sterilize. And bacteria and or parasites get in there. And because the root isn't there, the immune system is not active. So it becomes this haven for bacteria and parasites, which then leak into the system and the body and poison you over time.

39:30Adam Schafer:So this got pulled because the American Dental Association was like, no. Now, according to this documentary, they're like, this has caused people all kinds of different problems, cancers and whatever. And so in this documentary, and I didn't watch it. I read about it. So I didn't get a chance to watch it. But they were pulling. I was like four. They were pulling these teeth that had root canals. And they were just tons of dangerous bacteria and parasites. One guy pulled them out. It was like different parasites living in there. because the immune system isn't as active in the tooth. So they're like, what you need to do is pull the tooth.

40:05Adam Schafer:If you need a root canal, replace it with a bridge or a fake tooth because root canals are bad. Crazy. Wow. Crazy. Yeah.

40:14Sal Di Stefano:You've had four? Yeah. You've had four root canals? I've never had a root canal before. Me neither. I've had one. I actually had one of them pulled completely. Did you? Yeah. I mean, I miss it. That's the thing. You don't think, oh, one tooth in the back especially. You don't see it. you really do miss it i miss it because i fucking use it a lot dude like you know i can't grind it it's the very furthest one back on the on the left side hey that's an interesting you don't think so no i love that that's an interesting thought that you probably don't think about until you don't have it you're like i find way too much chewing is happening on this side and it's like it like stresses my jaw out wow i wouldn't even have That's a good point, though.

40:58Sal Di Stefano:Organically, you would just adapt. You just shift. Instead of probably having, you'd probably have a lot of asymmetry of chewing moments. Which I can only imagine when you think about that. There's muscle work. This side of my head, I get pain.

41:11Adam Schafer:Aren't you like one developed side of your jaw? A little side face. So what happened at first? Were you eating and they're just noticing you throw food back there and there was nothing to eat? Yeah, because there's a big gap there. and so it's like well think about it

41:27Sal Di Stefano:you know I guess what happened you just kind of slips through there well you start doing it and then you just organically you move to the other side and then now you just keep you chew at the side that it's better to chew from and then you just stop on that side yeah which memories how long ago was it that was recent wasn't it yeah it was like a couple months ago the one I pulled this one I think it was about at least six to eight months ago yeah

41:48Adam Schafer:oh man you guys know if you lose your big toe you can't walk do you guys know that oh yeah it's a huge center grab yeah if you lose your big toe you can't walk. At all. Yeah. You'll throw off your balance. Big problem. Big problem. You can lose other toes and it'll affect you a little bit but the big toe you lose that you're screwed. Oh that's funny. Athletic performance down everything's screwed. Oh man. Just for what? Yeah. Just because of your big toe. I know. Well that's the thing. You don't realize it until it's gone. I had a great experience. You brought up cops earlier. I had a great experience with some police officers.

42:19Sal Di Stefano:Oh I wanted to hear this because I saw that we got an email from was that who we got an email from? Yeah, yeah, yeah. Katrina got a message from somebody.

42:26Adam Schafer:Super cool, super cool guy. Did you get pulled over? No, no, no, no. I didn't get pulled over. I thought you got pulled over. No, so here's what happened. So we come home. We were in San Diego for vacation. Great time. Had a great time over there. Spent a lot of time at the beach. Coronado Beach, great place. Then spent time at some resorts. Which is, you know, when you have little kids, we did a day at the zoo. And I love the zoo, but it was bad. When you go with little kids, it's hot outside. You're at the zoo. It sucks. Yeah. All they do is complain. The food is food that we don't normally feed them.

42:57Adam Schafer:So now they're acting crazy. That's a big zoo. All they want to do, my daughter. I love that zoo, though. It's so great. Yeah, San Diego Zoo is great. And it has coverage, though. Yeah, but they're just, like, my two-year-and-a-half-year-old, I told her we're going to the zoo, and all she wanted to do, she wanted to see the one thing they don't have, bunnies. Bunnies? Bunnies.

43:14Sal Di Stefano:How funny is that? She's all excited going to the zoo, and you're like, all right, let's go. She wants to see it.

43:19Adam Schafer:The one animal. The one animal I could go down the street and go see it. yeah that's kind of hilarious i want to see the bunnies let me see the baby spider monkeys you gotta you gotta swing into petco on your way i'm low-key praying no she was devastated dude this whole day sucked oh that's hilarious she didn't see buddies that's hilarious and my four-year-old is just it doesn't matter what we see he wants to see the next thing so we're seeing the tiger he's like i want to see a cheetah all right let's see the cheetah i want to see the polar bear oh the polar bear's close and he's crying the whole So that day sucked, but when you do a resort or a beach, especially if you get a cabana, then you could just drink and have a good time with your kids.

43:57Sal Di Stefano:That's why I wanted you to check out that place in San Diego. Because that's what it is, just a giant resort. No, I didn't do that. You saw the one, it's a Gaylord Hotel. Did I show you that? I heard about that. So we've been to those. We've been to the one in Tennessee and how amazing that was. And San Diego just opened theirs.

44:13Adam Schafer:Someone told us about it when we were there.

44:14Sal Di Stefano:Yeah, it's supposed to be epic. One in Colorado, I say that too.

44:18Adam Schafer:So we fly home. We fly home on Saturday. We land, get our bags. We're about to get in the car, and I get a notification of my alarm system. And then they call us. Hey, your alarm's going off. I'm like, we don't have anybody at the house right now. This is weird. So they call us, and they're like, your back door is open. Your back garage door. I'm like, what? That's weird. So now I'm like, uh-oh, what's going on? This is very strange. Middle of the day. that's when burglaries tend to happen it was recently one of our neighbors had uh one of their their yards burglarized so i'm like uh-oh were they casing us to see we went home and somebody so now i'm kind of like a little bit like oh yeah so like should we call dispatch i'm like yeah call dispatch we'll be there in about 10 minutes so i'm driving down then i get there and i park and i look

45:07Sal Di Stefano:inside my house and there's police officers in my house oh in the house yeah so now i'm like uh-oh

45:12Adam Schafer:what happened what's going on so i go in there and i don't know how it happened but the back door

45:17Sal Di Stefano:we must have forgot to lock it something okay so nobody broke in the house anyways three officers

45:22Adam Schafer:they come out really nice guys and anytime i see a police officer that works out in my head i'm always like i hope they listen to this yeah and so sure enough one of the guys hey man i'm a fan

45:32Sal Di Stefano:of your show oh he did yeah i wonder if he put it did he like see pictures in the house no he saw me

45:38Adam Schafer:come out and he's like oh dude i love your i love your podcast oh that's great yeah so super super super cool guys yeah they're all real fit dudes or whatever so i invited to invited them to come

45:47Sal Di Stefano:listen oh good okay so that's what it was all about i thought for sure i told katrina i was like oh sal got pulled over yeah of all of us you drive the fastest for sure yeah and i'm like there's a good shot that he got pulled over and got lucky again that it was a cop yeah yeah come Come on in. All the programs you want.

46:06Adam Schafer:While you're looking at my driver's license, if you want to come listen to an episode, get a bunch of free protein and Cratein. Just let me know. I just saw something on Cratein for Kids, by the way. Oh, yeah. There's some studies now. They didn't use supplemental Cratein, so I'm not advocating for supplements. But children who got one gram a day from food from Cratein performed better in physical and cognitive performance tasks.

46:32Sal Di Stefano:That's quite a bit of meat for a kid. One gram.

46:34Adam Schafer:Yeah, one gram. It's about, I wrote it down. Let me see how many. Seven to eight ounces. So seven to eight ounces of meat a day. You would be surprised how many kids don't get seven to eight ounces. No, I mean, I'm not surprised at all.

46:46Sal Di Stefano:Most kids live off of grains. Yes. Oh, they love. Snacks and crackers. I mean, it's always. And that's meat, by the way. You're not going to get that from plants. We had, what, two, four, five. We have five kids. Five kids all under the age of seven. So six and under at the house this week. And just seeing everybody else's kids, the way they eat, the stuff they had. The big one for me, I don't know if I told you guys this. So we've removed the iPad completely. Oh, totally. Completely. So I watched an interview with Jonathan Haidt. I saw that. And he said something that kind of hit home for me that I was like, you know what?

47:25Sal Di Stefano:Why do I even use it for that? Because he was explaining how much better it is for them to even watch movies, cartoons, or anything on a regular TV versus that. And I'm like, that's just because it's more social. Because it's on the wall. It's not your personal TV. It's not right in their face. And that was the thing that really bothers me the most because we've been, like Max, we've really managed that since day one. So I don't have a major problem at all like I see a lot of kids have. And so it's not like it was a problem. But I still didn't like, when my son would be on it, even the limited time that he was on it, the world the house could be burning down and he wouldn't know i mean he it sucks them in so it's so engaging right um and i didn't like that i don't like that like i i have to kind of like i have to kind of like shake him to get his attention you know i'm saying like hey son we like and again even though he's good it still bothers me to see him that zombie vibe by something and there is a 90 i could watch scooby-doo on his ipad or scooby-doo on the tv and it's totally different what happens when we and so what i've just done is just like we still have the same amount of tech time just use a tv just use a tv so it's like if he wants to watch a cartoon or this and that and he hasn't done any of that stuff a day absolutely we put it on the living room and what i notice is when he put on the living room one he's not zombified like that i could totally engage and he normally gets bored after about 10 minutes and starts playing with his legos and it's on in the background and you'll see him like a funny part that he because he watches you know kids are they watch the same shit over and over and over right so he's watching something and he's already seen 12 times.

48:56Sal Di Stefano:So in the part that he thinks is funny, he stops his Legos and he watches and he laughs or he mimics it. And then he goes back to doing his thing and then I can engage with him. But if I gave him that same show on his iPad, it's like I said, the whole world disappears. And so I'm like, you know what? I'm just gonna get rid of it completely for that. And so we've gotten rid of it. It's been a month. Did you see like Toy Story, how they're gonna portray like their new villain? I heard. It's an iPad. Yeah, it's an iPad. Oh, wow. It's like a tablet. Yeah. I was like, this is great. Yeah. I mean, it'd be interesting to see how they play off of that.

49:30Because it gets rid of all the toys. Yeah.

49:31Sal Di Stefano:That gives me, by the way, that gives me a little hope. Because Toy Story is Disney, isn't it? Yeah, Pixar. Well, Pixar. But they're owned by Disney. They're owned by Disney. They're owned by Disney. They own them now. But my point is. Originally, they didn't. You know, I've always been a fan of Disney. And I know we went through during this last, I don't know, six years or whatever. There's been a lot of, you know, discord around that, right? And again, generally speaking, I've really liked the values of Disney and the content and stuff like that. I know it went a little sideways in the last administration and stuff like that.

50:01But I do feel like they've always tried to overall send a good message to kids, whatever.

50:08Sal Di Stefano:And so that gives me hope. Because it's not in their best interest to portray an iPad as a villain for a cartoon. So it's not in their best. But yet it's the right thing to do, in my opinion, is to teach these kids so they can kind of get an idea that, you know, this conversation came up. What I was leading to with this was so this was the first week of like, you know, here I have all these other kids that don't have those parameters. And so.

50:32Adam Schafer:Oh, so they're using it. Yes.

50:34Sal Di Stefano:So many times and they all have their own individual ones, you know, many times they grab. And so up until this point, it only took about. And I think Jonathan Haidt says this in his interview. He's like three days. he goes you'd be surprised if you just discipline yourself three days of removing it most kids after about day four it's pretty good for the withdrawal yeah yeah it's about the withdrawal period they have found obviously the more dick they are the longer that withdrawal period can be that was like us for three days max was like can i you know he asked for it asked for it asked for it no no no no no by day seven it was like periodically after you know weeks after that every once in a while it'd be bring it up and be like no we're not doing it or whatever if you want to watch cartoon i'll put on the tv you know so anyways but this is the first time now his peers all around him are are using it so the the challenge and again i took it upon myself like i'm not gonna tell my friends their kids can't do that so i didn't even they had no idea but what i would do is when i noticed they all did that i would go grab him so i ended up you know i don't know how much better this is right i had bought a bunch of like legos you know so you would take them and play with them yeah so i bought like six of them at one time and i i hit them and then And every time this pool where all the kids would go get them and stuff like that, and that's what they were doing in the house, which wasn't a lot because we were outside doing a lot of things, but it still happened.

51:49Sal Di Stefano:And I knew he would want to. I'd be like, hey, there's another Star Wars Lego that I found. What? You get all excited. And so then him and I would break off, and we would build a Lego while they spent time on the iPads. So that was the first time that I had seen him a little bit challenged with it. But honestly, it's been easy. hasn't been a big deal whatsoever i still like it for the building the legos and i allow him to do that so i that's i i posted on my instagram yesterday like telling people that pay attention that uh that i've we've removed it for a whole month now and it actually it's been it's been

52:23Adam Schafer:great it's been easy it hasn't been hard how how is sleep for when you guys travel uh how is how is he with sleep is it no problem no problem yeah especially there that's like almost used to it it's like a second home what about when you go somewhere else do you guys do you have do you

52:37Sal Di Stefano:struggle with sleep at all in a new place no i mean dude max is we've been so consistent with the things that we do to prepare for bed and we do it no matter what so you do the same same shit

52:48Adam Schafer:oh i mean we are that way it's familiar that's right i don't care if we're in a like and i think

52:53Sal Di Stefano:a lot of one of the things that for me okay i know every kid is different that we've hacked into uh by the way this is making me think of the the review that we got the other day i never want to come off like uh we're patting ourselves on the back as dads all the time you know it's like this is stuff i'm learning and so it's more like sharing you know i'm saying and so uh one of the things that i've learned that is very powerful for my son is just communicate over communication so he is mentally prepared for when that time when it comes time to take your shower to read your book or one or two books and we give him some options and leeway within there like so like on vacation time he he we the the whole shower get ready for bed process almost an hour long process for us from from dinner time to bath time to reading time to tucking him in time it is like an hour process now we will play with that and give him some flexibility during on vacation so if he's on vacation he's playing with the other kids they have later bedtimes we'll say like do you want to just take a shower instead of a bath today you know so you so you know the chef so it's three minutes you know to take a shower versus a 20 minute process in the bath do you want to skip your reading today so you can spend and so we will if he's like engaging with the kids like but he knows that that's the routine and that once he's done the things it's it's bedtime and

54:10Adam Schafer:it's it's lights out so it doesn't matter where we're at we had a tough one because uh the first typically what i do is i'll book um like a two or like a two bedroom um hotel room so the kids so that he could sleep without having to sleep with us. But I couldn't find any, and I booked this trip last minute, and my wife and I were like, let's just try one where they sleep with us in the same room. So he was sleeping in bed with us, my son. Now it made it a little difficult when we get home. He wants to keep that going. That's normal. That's normal. He goes out of routine.

54:42Sal Di Stefano:Because there's been times where Katrina, situations like that, where we only have one bed and he's sleeping. So what we do in Truckee also is, because he likes to, he has his own bed that he's had forever is when we put him down and we're all going to stay up and play games and stuff is going on. He knows that, you know, he, we allow him to stay in our bed. And then when I come in at like,

55:01Adam Schafer:I move them into his bed.

55:03Sal Di Stefano:And that's kind of like the, the routine.

55:05Adam Schafer:My sleep gets messed up too, though. When I get back from, from trip. I'm always, so you know what I did last night? So I got, we got home and the first night we got home, I didn't have the greatest sleep because it was a little off from just traveling and whatever. So last night I go through my cupboards and I'm like, What do I want to use to help me fall asleep? And I didn't want to use the strong melatonin stuff because sometimes I wake up groggy and I haven't used Mellow for a long time. I haven't used it for a long time. And I used it last night. Amazing. Yeah. Amazing. We talked about it.

55:34Adam Schafer:And I woke up refreshed. It doesn't knock you out. It's like you take it and you fall asleep. But it made my sleep better. I haven't used it in a long time. So I must be deficient in magnesium right now.

55:45Sal Di Stefano:We talked about it the last time we had a commercial and I think I had shared that I hadn't been consistent with it recently and then I kicked back and the first night I took it I noticed a difference right away. It's like just a reminder. I had to take it right away. We booked a trip literally Saturday. So I didn't really, I was going to stay around and just kind of, you know, figure out like a staycation kind of a thing. And we were just like, well, looking at all the prices for just like maybe we went to sanctuary, maybe we go to like some local things. And I was like, I wonder what, like, just going to Hawaii, like, randomly.

56:19Like, it looked like we could do it at a reasonable price with all these last-minute deals and then all these points we could use. So booked all this stuff. Saturday night left, Sunday morning from Oakland.

56:30Adam Schafer:You booked it, what, the day before?

56:32Sal Di Stefano:Bro, I tripped out because I was just talking to him right before we left. And I'm like, hey, what you planning? He's like, ah, I don't know. We might go here. We're hanging around. We thought about that. But he's like, I don't know. I'm just chilling. And then the next day, I'm on Instagram, and he's in fucking Hawaii. what happened within 24 hours and he's like yeah no last minute we just went my my oldest was at like one of his friends house too like hanging out because they just got back from boston when he did his uh tournament and he got second in the country that's amazing dude pretty rad but um so they just got back and they were like all trying to hang out with friends and all this i'm like hey uh so when you get home you're gonna need to pack and we're gonna leave like first thing in the morning to Hawaii.

57:12They weren't like, obviously, they were pretty stoked. I would say they were excited about that. But, you know, our options were kind of slim, and so normally we'd do like two different rooms, but we did one. So I was like two different resorts, staying with them, in the room with us, and it was like one of those things too. Like I had to knock myself out. So I was like, you know, adding all the mellow and everything else I could grab to just get something, and it did help quite a bit, man.

57:37Sal Di Stefano:What island were you guys on? We were on Kauai. I love it. It's my favorite. That's your guys' favorite.

57:42Adam Schafer:By the way, for your son, who's doing so well in gymnastics, because my wife traveled with Cirque du Soleil for a while. Yeah. That's a great potential job. It would translate well. Yeah, because he could be a base. He doesn't have to do any crazy. He's a strong kid. And you make good money. They cover your – you pay for your stay. And you travel the world. Incredible experience. I wasn't sure if he was really bought in or not. I mean, he's pretty good at it. obviously but it he was like waffling a bit with it and now he's he's owning it and he's like really you know excited about the next year and everything else and what's cool about it is there's opportunities because it's such a niche uh sport that there's like scholarship opportunity at some schools that specialize in it so i was like keep going you know we'll see good job yeah The studies on probiotics are pretty unanimous.

58:37Adam Schafer:They improve your health. Some studies show they help you burn body fat, build muscle, improve recovery. They're good for your skin, good for your mental state. The best probiotic in the world is Seed. Hands down. Go to seed.com forward slash mind pump. Use the code 25mindpump to get 25 % off. Back to the show. Our first caller is Carly from Colorado. Hi, Carly. Hello. Hi. How are you? Good. How are you? I'm doing good. So great to be here today. Thank you for having me. You got it. How can we help you? So long-time fitness enthusiast, relatively new listener to the show, almost a year now. My friend Nick told me about it a few years back.

59:15I slept on it. Big mistake. Catching up now, and I love the content you guys are putting out. My question is, I know we talk about the importance of sleep and that if you have a bad night of sleep, it may be better to skip the workout and let your body recover. So I guess really what I'm getting at is how do you define a good night's sleep or a bad night of sleep? For instance, if I usually get over seven hours of sleep a night and I drop to six one night, is that enough to say, no, I need the rest? Or is it more of a significant variance that I should pay attention to? So how would you define a bad night?

59:51Adam Schafer:Good question. Let me ask you, Carly. How would you define a bad night? uh i to me generally if i wake up feeling exhausted probably that's probably some sort of indication um i would say you know six hours doesn't generally do that to me unless it's

1:00:09Sal Di Stefano:consistently less than seven that's it yep you got the answer yeah yeah it's really i mean and one thing i would add to that when you do feel that way you don't necessarily have to skip the workout, you could modify the workout and just bring down the intensity. Cause I'm a big fan of when my clients are in a rhythm and they have the routine and their time, they come in. I don't like to disrupt that. And so I like to keep, cause if you do that, where you're just like, Oh, just not go to the gym today. And then that kind of throws your routine off. I'm like, still go to the gym, but maybe today we just walk and do some mobility work or, you know, go 50 % on the weights.

1:00:43Sal Di Stefano:And so there's a lot of value to still going to the gym, still working out, but just really modifying the intensity because you know how bad the sleep was.

1:00:51Adam Schafer:Yeah. It's, um, there's, there's perfect and there's sub optimal or sub perfect. And then there's, uh, it goes all the way to bad. And, um, you know, you wake up, you're just dragging, you feel, Oh my God, that was such a bad night of sleep. It was terrible. Probably skip, you know, I, you know, I got a little less than, than optimal, not perfect, but I feel okay. Go easier. You go easier in the gym. Uh, Oh, perfect night of sleep. Oh my God. I feel so refreshed you can go a little harder so it's going to kind of be based off of uh off of that how you feel there you know you could use things like an aura ring you can try heart rate variability yeah and you know and that might give you some metrics but i still go based on intuitively you know yeah i still go like off of feel because i want people connected to their bodies now that can become a problem if you're such a fanatic that you lie to yourself uh which can also be an issue But I like to teach my clients to kind of help them understand how to gauge it themselves and how they feel.

1:01:49Yeah, that makes sense. I was on a work trip last week and it's a manager conference. And there was one night that we were all out pretty late and some alcohol involved. And so the next day, my intention was to go lift. And I was dragging through the day. I was like, it's probably better to take today, just recoup. And exactly what you said, get some steps in. but like not, not overdo it.

1:02:12Adam Schafer:Yeah. Good call. Really good call. You know, we have a program we just released called longevity that I think, have you, did you get it? I haven't, I haven't got it. I just, I just listened to that episode this morning though. Why don't I send that to you? Because that program in the initial 30 days or 28 days, it literally coaches you daily on how you can start to really learn your rhythms and your body. And there's so many different aspects to it, it's the closest to what it would be like to coaching with one of us. Now it's a three month program. So it's, you know, full on all the way, but if you, if you, if this is something you want to do for the rest of your life, it's an invaluable program.

1:02:49Adam Schafer:So we'll send that to you. That's awesome. Yeah. I've done a anabolic advanced and I have performance advanced. I haven't, I haven't started that yet, but, but that's awesome. Thank you. Yeah, you got it. Thanks for calling in. Awesome. That's a good question. We can get a little too... I'm glad she asked it because we do talk about bad sleep, good sleep, that kind of stuff. But it's a spectrum. And you know when you had bad sleep, you feel like crap. And so what you don't want to do is over-caffeinate and go beat the crap out of yourself in the gym.

1:03:18Sal Di Stefano:I also always remember the conversation we had with Dr. Andy Galpin when we talked a little bit about this. I don't know if you guys remember that. I do, yeah. Keep some value in not sleeping. So yeah, so he basically is, and I think this is, you have to keep this in context too, right? Like if it's rare and it's one time it happened and you push the body in that state, it's not the end of the world. In fact, there's some arguments that there's some value to being able to push through that. but if it's chronically happening a lot it's something you want to look into and adjust right so if i if it's almost every week i have at least a night or two that's really bad it's like okay i'm gonna modify my intensity i'm gonna try and figure out how to get to the bottom and solve what this problem is if i'm like good all the time and i just had this one bad day and i don't want to disrupt my one workout it's not that big of a deal to also yeah it's really just the patterns of it right like if it's a continual thing or if it's just a you know it's a one-off like you could probably work through it.

1:04:20Our next caller is Rachel from Illinois. Hey, how can we help you? So first off, I just wanted to stab and listen to you guys for a long time, because it's very clear to me, you're in this business to actually help people. So I just want to say thanks for taking my question, because this is just another example.

1:04:36Sal Di Stefano:Thank you. That proves that right. My question is about barbell front squats. This is an exercise I in the past have replaced with goblet squats due to I have significant pain in my wrists when I'm trying to hold the barbell up on my shoulders and my chest. But I do want to continue to try to execute this exercise because I like the challenge on my lower body. I know my form is wrong because I can't get my elbows up to the correct level. And I can't find a comfortable spot for the bar to rest without pushing into my collarbone. So just wondering if you guys can help me with that.

1:05:15Adam Schafer:Good question. Do you plan on, are you going to be Olympic lifting? No. Okay. Just do a cross grip. Right. You're going to grip the bar like this. Cross grip with your elbows up high. Same exercise. The fingers under the bar position is fine too, but really that's for weightlifters who are going to move into like a jerk press. Transition to jerk press. So if you're just going to do the front squat and you're not worried about doing a jerk or anything like that, then grab this is a bodybuilder front squat is where you place the bar on your shoulders and you cross grip like this and lift your elbows up high and then you'll be totally fine yeah unless i mean you wanted to get all like you you wanted to work on that and then i would take towels and maybe like create a grip so you could get a little further in in like at least closer so you could grip um the towels over the bar um and i found that like you know you can kind of inch your way towards that goal.

1:06:12Adam Schafer:So in other words, the towel's around the bar, and I grab the towel like this, and then do that. So that's another way. But there's nothing wrong with a cross grip. I mean, if you're just going to front squat, there's no reason. Because this position here is a very technical, requires a lot of finger and wrist mobility, which if you're going to do Olympic lifts, you got to do it. You have to get good at it. If you have no desire to do Olympic lifts, there's no like additional benefit. I mean, you can work on wrist mobility.

1:06:43Sal Di Stefano:I mean, that's, that, that is someone that that's the benefit is that in order to accomplish that, you got to have really good wrist mobility. And if that's a main goal for you is like, I want to really improve that. Then, you know, I'd use prime pro and all like the wrist cars and stuff that we have inside there to try and work towards that. And then I'd use Justin's advice of using the towel first. And then just, you know, when you first do the towel, you have like, Oh, you're like a good four inches or six inches from the bar. Then you get closer, closer closer closer fingers down until you're like you know almost there so that in combination it's kind of like similar to talking to somebody about squat shoes and ankle mobility i mean you can use the squat shoes and then work on the ankle mobility if that's a i don't think it's

1:07:22Adam Schafer:the same category at all because uh your squat is a squat right a front squat's a front squat if you're doing it for your legs uh there is no it doesn't matter it doesn't matter how your hands are as long as the position on the bar is the same it's not changing the center of gravity

1:07:36Sal Di Stefano:um so it's the same in the fact that it's a limiting factor that you can't do it it's not

1:07:40Adam Schafer:it's it's a front no they're both a front squat there's no limiting fact the limiting factor is if it's a transition the exercise itself is to transition to the the overhead press the the jerk but if it's not and you're just doing the front squat it's not the technique is identical

1:07:55Sal Di Stefano:for the rest of the body or it's not that's not what i'm saying my point is that you're you have a mobility issue that's lacking and then it's you working on it and you can still do the exercise and improve it just to address the wrist yeah uh extension like i that that's the only thing if that was like a goal for mobility wise but again you'll solve a lot of that with the wrist cars in our prime pro program do you have prime pro i have regular prime and i use that before and after every exercise okay so prime prime pros got the wrist stuff yeah yeah prime pro will have that we'll send that yeah we should give that to you yep so i mean it does not hurt it doesn't hurt to do that i've i've noticed this just and i guess maybe this is why i'm probably defensive of it right now is i've noticed i've i've lost some pretty good mobility in my wrist in just the last i don't know decade and it's like i need to make this more of a priority or or i'm just gonna or it probably is going to end up causing it's interesting where it comes up and it pops up in everyday life so that's that is something to consider when your wrist is in a certain position does it feel more vulnerable do you have strength to get out of position like these are all things to consider in terms of chronic pain you know in the future yeah it makes sense thank you yeah you

1:09:04Adam Schafer:got it we'll send you prime pro and then you can do the wrist and hand movements in there to improve wrist mobility in the meantime okay will do you got it all right thanks for calling in all right well you know what really what it is i know we say it's wrist mobility but it's uh and we would label this as wrist mobility but really it's this form uh flexors uh because yeah because when the flexors are tight right then the pressure goes to the wrist when the flexors have enough extensibility then the pressure doesn't go here on the wrist uh then you're then you're plenty fine and if this does get too tight um where you may notice this is stuff like push-ups so people will see this sometimes with push-ups and if it gets that bad definitely work because you know you're gonna be putting your hands on things like this all the time i did something the other day and i

1:09:52Sal Di Stefano:don't remember what i did but i realized that just i could not get you know flexion or extension all the way all the way back and i'm like oh wow i've lost i've i've lost a little bit i need to work on that i don't know what i was doing but it's everyday life stuff it wasn't like a wasn't an exercise i was just doing something and i was like oh wow that's i can't pull my fingers back yeah i normally could if i don't work exactly i'm like that's it's become a limiting factor and so you know yeah i mean it's not going to change her leg development or her ability to do front squat but it's like if you notice that you're as i've noticed on myself it's okay this is an area i'd like to improve yeah the wrist cars are still the moves even though it's not we're not saying that it's necessarily wrist mobility but the totally that that's gonna that's

1:10:32Adam Schafer:it still is because the movements in prime pro a lot of them involve the fingers the extenders the flexion flexion and you know and for people who work desk jobs those are very valuable uh for things like um carpal tunnel our next caller is ray from canada what's up ray what's going on right Hey guys, thanks so much for having me. You got it, man. How can we help you? Yeah, I wanted to quickly share how your podcast has made a big difference for me, and then get your advice moving forward. Okay. Yeah, so back in 2022, I weighed about 175 pounds. Not too bad for my friend. But I was dealing with painful gout flare-ups, and nothing, not even the meds, was helping.

1:11:13So in January 2023, I finally decided to take control of my health. I cleaned up my diet and went vegetarian for eight weeks. I lost 30 pounds, felt amazing, and had more energy than I'd had in years. Seeing my abs, well, some of it, for the first time, motivated me to start working out. So I started training at home, which I still do, with a few weights and my own programming. I added meat back into my diet and kept going. And then I found you guys on YouTube. Your content helped everything click. So in July 2023, I started Maps Anabolic and it completely changed the game for me. I got stronger, ate more, and gained weight in all the right places.

1:12:01Since then, I've done rounds of Anabolic Aesthetic, Maps 15, even the big lifts, five big lifts. So I'm up 20 pounds now, kept my waistline. I feel stronger than I have in decades. I'm off two of my galt meds for a long time now and only taking a quarter dose of the third, mainly as a precaution, but no flare-up since. But the real change went beyond the physical. So I've struggled with anger for most of my life. At 17, I was diagnosed with hypertension and told that I need meds for life. So for years, I blamed my anger on outside things, but it ran deeper and it was chronic. So once I started taking care of myself, that began to shift.

1:12:50I became more grounded, patient, and I still have my moments, of course, but they don't define me anymore. And the best part, it's become a family thing. So my wife, Olive, joined me early on. She's down 30 pounds of her diabetes meds and loves muscle mommy. We've laughed over your episodes and bonded in the process. Our daughter, she's 19 now, goes to the gym more consistently, and it's helped her mood and mindset. And our son, he's 21. One Sunday on the way to church, he popped a button on his shirt because his back and chest have grown so much. He's proud of that. That's great. Yeah. Now I feel better, stronger and more centered than I have in years.

1:13:36So what started as a personal health goal has turned into a family lifestyle. My kids and I actually had our baseline PRs up on the wall. We should revisit them soon. But from all of us, thank you. Your programs, insights and honesty have made a real difference in our lives. One thing I've really taken from you is grace. And that's helped me through the tough moments. So here I am feeling great at 48. And I'm wondering, what should I focus on to keep progressing and stay healthy well into my 50s and beyond? And since this is a family thing now, any tips for getting it fun or for keeping it fun and sustainable for the long term?

1:14:15Adam Schafer:Wow, good job. Great question. Great, great job. I mean, really the focus. You're doing it, by the way. You're doing it. And you're leading your family. And that's going to be the part of the most important part of this is that dad maintains the consistency and helps guide his family. As you know, this is a father. You have really huge influence on the direction of your family. The big thing really is going to be to learn to enjoy the entire process. And so what does that look like? It honestly doesn't matter. If you guys are doing it together and you're laughing and you're having a good time, you're tracking each other, you've got your leaderboard up, like you said.

1:14:54Adam Schafer:it changes depending on what your life looks like there may be times of your life when things are busier more difficult to be as consistent so you modify it but this is a lifelong journey and the key is just to enjoy the journey of it progressing is great and because you're new to this it's going to be like this for a little while but at some point it's not going to be about progressing because you can only progress in those measurable ways for so long like strength, muscle and so forth at that point it's really just about enjoying the the the sake just for the sake of doing it just doing it together and talking about it and it becomes your lifestyle i mean i have i have a lot

1:15:32Sal Di Stefano:of thoughts around this and some strategies that i've employed with my own life um i i love creating new like challenges and they don't have to be these like crazy run a marathon or pr this it could be as simple as like you know what i've never um trained a whole program just with a suspension trainer let's get good at using the suspension trainer or man the guy here the guys talk about these old-timey strong lifts and stuff like that like let's run old-timey and see what and like get good at these with lifts like a windmill or a turkish kid up like i love uh pursuing um workouts like new skills like i'm gonna do something that i'm not very good at let's all work towards that and have fun in the process of getting better at it i have found that to keep me going after all these years, I have to like switch that up all the time.

1:16:21Sal Di Stefano:You just, and, and get on, oh, I'm going to get on a body weight kick. I'm going to get real strong with just all body weight exercises. And so the next three to six months focus on that, you know, so I love having these little things to focus on that are unique or different or skills that I haven't acquired yet, or I'm not very good at in working out. And that keeps me interested. It keeps it fun. It makes me enjoy the process and the journey by doing that because sometimes we get sometimes so just focused on the basic metrics of how strong I am or how I look or what the scale says. And then eventually you kind of achieve that.

1:16:54Sal Di Stefano:And then it's like, okay, where do I go now? And so I always like kind of moving the target or changing the goal. And there's lots of ways to do that. I do think that's one of the things that has motivated us to create all the different types of programs we have. I think we do that pretty well for the listener. Like, hey, you know, follow MAPS strong. They learn the lifts of a strong man. You know, oh, follow MAPS PowerLift and learn the lifts of a powerlifter or old timey. I mean, they're all our longevity we just released. Very unique and different. You know, there's all kinds of that's very introspective and more long health wise.

1:17:28Sal Di Stefano:It's not a lot of lifting in there. Like, so there's a lot. I mean, I think if you bounce around to a lot of our programs, I know it's kind of a shameless plug for ourselves, but I think that's a great strategy to make this kind of a lifelong pursuit and a fun journey.

1:17:43Adam Schafer:Yeah, and you can do that in so many ways. You can do that with hiking. You can do that with bike riding. Enjoy the entire process. That's going to take you for the rest of your life. And the fact that you're doing it together as a family, it just means you're connecting more as a family.

1:18:03Sal Di Stefano:Congratulations.

1:18:04Adam Schafer:Such a great job.

1:18:04Sal Di Stefano:Yeah, what a great story. What a good influence you're having on them. And I was just going to say, just to tie the family in, sometimes one simple movement focus. This is what we do in our family all the time. I set up the pull-up bars, and then we'll just randomly just see how many you can do. And this is just kind of a revolving thing. We just go, oh, you're going. And then it's either that, it's push-up, it's lunge, or it's crunches. And we just rotate those four, and we just make it the highlight thing that like we challenge each other on every now and then it's just a fun thing to do uh that kind of takes you outside of like uh your own specific focus and needs you kind of pull everybody together we get a little competition but i mean again this is just it's about hanging out and and you

1:18:50Adam Schafer:influencing by showing them that you're interested in it by the way ray have you tried uh tart cherry extract for gout? I tried that in the beginning. Now that you're doing so well, that might be something you want to add just as a preventative. It's healthy. Yeah, I'll try that out. Yeah, you got it. And Adam, one quick ask. Yeah, yeah. My wife would love it if you said hi to her.

1:19:18Sal Di Stefano:Okay, I'll say that. Is she here or is she there? She's in the other room. What's her name? but olive she's gonna watch this okay well olive how you doing am i am i her favorite host is that why yeah you could say that okay okay you got it you got a good you got a good wife bro yeah yeah i do you do you got a good wife she's sending you that book that you're a cover of oh yeah what was the name of that do you remember how long you've been listening ray for how long now how long don't do that how long you've been listening to the podcast two years

1:19:50Adam Schafer:yeah yeah she was on the cover of a romance yeah she'll get a kick out of that you could you could

1:19:55Sal Di Stefano:actually look it up i was on the cover of a romance novel a long time ago oh yeah yeah oh yeah i'll look at the time i'll have i'll have something baby right uh oh crazy baby crazy baby oh my god look up romance baby i tell you what i tell you what since we're talking about this if you send it out to my team i'll sign it for her send it back to her personalize it for I'll take care of that I love the family story and what you're doing man you've really figured this out and it's really cool to see what you guys are doing I think the things that probably inspire us is meeting people like yourself that have completely turned their life around and then are leading their family like this you're very inspiring to us keep it up you got it alright Ray that was a best seller right

1:20:46Adam Schafer:they turned it into a movie didn't they changed the title of Brokeback Mountain

1:20:51Sal Di Stefano:was that the right title yeah I think it is Crazy Baby oh please editors put the

1:20:57Adam Schafer:cover up on this I remember important things like that

1:21:00Sal Di Stefano:dude I forgot about that I forgot about it until you just said that

1:21:04Adam Schafer:did you ever read the book to see what it was about

1:21:06Sal Di Stefano:I like glossed over it and I didn't like really let's see what it is

1:21:13Adam Schafer:so good oh my god there it is you're right what a great story by the way guys yeah what incredible i know incredible fixed his health and then his whole family now is following and it's just it's phenomenal the fact by the way like gout is is rough and one of the first things i'll tell you to do is avoid um foods high in what are called purines uh and meat is one of those things so going vegan in that case was like that's a that's an actual um medical intervention but now he's able to eat meat again and not have any flare-ups which is phenomenal our next caller is josh from tennessee hey josh hey guys how's it going good man how can we help you um i am doing uh actually just kind of following up with you guys y 'all had me on i think it was back in february or so um told me to circle back around with y 'all after 90 days um at that time you all had uh just kind of suggested that was probably just too much going on.

1:22:13Drop down, do MAPS 15, see how that went. So went through that. I went and saw, since then, I guess maybe about eight or nine weeks ago, started seeing a holistic practitioner, got like a Dutch hormone panel done and some blood work done. Just wanted to kind of let y 'all know what those results were, see what y 'all thought might be a next good course of action based on what y 'all told me beforehand and then kind of what the holistic practitioner is telling me now um y 'all want me to just jump in and kind of read what i sent y 'all email was yeah that works all right um so so a holistic practitioner did a hormone test um that those results were in march and at that time had low range estrogen mid-range testosterone, mid-range DHEA, and then low DHEA.

1:23:11Also found that I had elevated cortisol and elevated free cortisol with high waking nighttime cortisol levels and then deregulated circadian rhythm. Cortisol remain elevated in both AM and PM with no natural rise upon waking. They also did an HRV test, which showed that my HRV results were more like that of a 60 to 70 year old versus a 44 year old who works out consistently and eats healthy. They, so this holistic practitioner does like muscle testing, if y 'all are familiar with that.

1:23:55Adam Schafer:Yeah, I am. Okay. And through that, they kind of found out I had some issues going on with the pancreas and then bacterial stuff going on with the stomach. So they put me on some supplement protocols for that. They got me off of, I wasn't testing good with gluten or rice. So I've been off of gluten and rice both for the past eight weeks or so. recently just in the past week did a blood work just with primary care for just yearly follow-up two years ago my testosterone was at 440 it's right now sitting at 550 and then ekg results showed a slight as they put it kind of like a lower electrical signal in the right branch of my heart.

1:24:47They weren't concerned about that, but just kind of said, Hey, it's there. You should kind of know about that. Um, the, uh, holistic practitioner, he loved your alls, uh, having me on the maps 15. He actually used to be a, uh, coach and owned a gym for gosh, I mean, coach for probably close to 20 years. I owned a gym for about 10 years. Um, he has recently, I completed the MAPS 15. Wanted to see, kind of have me transition to doing a three-day-a-week program, still staying in more like a 30 to 35-minute range with working out and then hit cardio on my other days, kind of using an HRV monitor to track recovery and such with that.

1:25:35Kind of wanted to get y 'all's feedback, see if y 'all have any questions, see what y 'all can tell me. What's the next step?

1:25:41Adam Schafer:Yeah, so let me, so Josh, muscle testing, And correct me if I'm wrong, that's where you lift your arm up, they push it down, they ask you questions. Yep. Kind of use the applied kinesiology method. Not a huge fan. So I would recommend some actual gut testing to see if you have dysbiosis. I would recommend some testing to see if you have, you know, food intolerances. So you can start with like a food intolerance test. Not saying that it could be wrong. It's just, it's, I just, uh, I don't like the data around it and I don't like the subjective nature of it. Um, so it's, you know, and I'm trying to be respectful as possible, but it's, it's, uh, it's, it's not something I would rely on.

1:26:28Adam Schafer:Um, that being said, that doesn't mean that avoiding gluten, avoiding rice, uh, isn't a good idea. The cortisol, um, you know, being high at night and stuff like that, that could be indicative of a parasite and stuff like that. And also stress. It sounds like you're not dealing with stress very well. That could be because of gut issues. It could also be because as a lifestyle. Is your life stressful? Do you have a stressful job? Do you work a swing shift? Like anything going on? I work a regular shift. Work honestly isn't that stressful. I mean, I got five kids. We're blended family. So that, I mean, that of course has its own dynamics.

1:27:07Nothing bad, but I mean, five kids, four of those being teenagers.

1:27:11Adam Schafer:That's stressful. Just life. I think you're doing the right stuff. I would look for an actual, you know, like a stool test to test for parasites in SIBO. And I would do a food intolerance test just to get something a little bit more objective. But what you're doing right now, otherwise, seems pretty good.

1:27:35Sal Di Stefano:Doug, what did you do? I know your cortisol was reversed like that. What did you do to help that out? What were the big things that helped move the needle? Sleep was number one. right just just really focusing on sleep yeah having a routine and that that is one where i've got a routine with sleep and it's it has slowly started getting better since um getting on some of these supplements they've had me on um but my even if i go to bed early it's like i cannot get more than about six and a half hours of sleep um okay it's getting better i'm being interrupted if that makes sense like i could go to bed and have seven and a half hours of sleep only get six and a half um have interruptions through the night that's slowly getting better but that is one area you know it kind of can't seem to push the needle a ton on yet it took uh it took doug quite a while it didn't take you quite yeah i'm still working on it yeah that took him quite a while he had similar similar stuff going on so um what supplements are you what are they giving you to help you like magnesium things like that or what um yeah some of that and then they wanted to start with trying to get the gut stuff under control on the pancreas stuff so on some stuff called pancreatrophin on um parotid it's a lot of like all natural yeah kind of supplements if

1:28:55Adam Schafer:that makes sense yeah a stool test will be more specific just so you know what you're dealing with um you know is it parasites easily treatable often parasites can be treated um is it SIBO If it is, there's antimicrobials that are just as effective as pharmaceuticals. So I'd go there and continue to focus on sleep. And then as far as your exercise routine recommendation, it looks good. And it seems like you're moving in the right direction. All right. Yeah, when it comes to gut health, if that is indeed the issue, even once you treat SIBO and parasite, there's a healing process that has to happen afterwards as well.

1:29:34Adam Schafer:It could be kind of a slow process. But otherwise, everything looks good. The only thing I would say is do some of those objective tests so you can get some data. Do y 'all have a – because I know – so like back probably two years ago when I started dealing with some gut stuff, I did stool tests and SIBO tests and all that through just like primary care and that just – and even parasite stuff. And the more I've read about that, like most of those primary care doctors and even their labs don't really test those well. Do you all have labs or suggestions on that? Yeah. Are you on our, what's our page?

1:30:14Adam Schafer:MP Holistic Health. If you go there on Facebook. Yes, I think I am on there. Yeah, Dr. Cabral's team has some pretty good testing for that. Okay. Yeah, they can point you there. Yep, and they can point you in the right direction for sure. Okay. As far as plans and such, during this time, I've also saw a postural like correction, uh, kind of physical therapist was having some, just, uh, my chiropractor noticed imbalances in, uh, breathing in lack of, uh, you know, this hip won't activate, do things like mind connection with it. Um, and so the postural correct guy, he kind of gave me some breathing techniques and then suggested doing unilateral work.

1:31:03Adam Schafer:I like that. Um, yeah. Well, what would y 'all suggest that looking at doing unilateral work? That's only three days a week, but still kind of in that 30 to 35 minute range. Symmetry. Well, map symmetry and you can cut the, uh, you can, you can cut some sets out to make it fit your schedule, but the programming is very sound. And if you don't have that, we'll send that to you. As far as breathing is concerned, this is, you know, that's a great topic. It's a breathing requires, you know, muscle recruitment patterns. You know, of course the diaphragm, but you also have the intercostals and the serratus and even the pecs and the, you know, the obliques, internal exercise, all of those play a role.

1:31:42They all get affected.

1:31:43Adam Schafer:And when you start to develop a suboptimal muscle recruitment pattern, either because of prolonged stress or it can be an injury, yeah, it can even do it. then you've got this breathing pattern that is your new default. And so you got to kind of reteach it. Uh, so belly breathing is a good way to teach yourself to get into these full diaphragmatic breaths. And you'll know that it's helping because you'll lay on the floor. If you've ever, I don't know if you've ever seen us teach this, but you lay on the floor, hand on your belly, hand on your chest, breathe in deep, but make your belly, the hand on your belly rise before the chest um and you practice that and you'll know it's working because it'll feel like you're getting way more oxygen and you'll start to feel feelings sometimes emotions take some practice though but it does take practice so you can do that every night before bed for five minutes it's a free it feels like forever about a de-stressor though it's amazing set set your timer for five minutes and just do it for five minutes it's going to feel like forever you might even feel a little busy uh but it'll help train retrain a better um uh breathing pattern could have a big impact on the sleep too oh yeah for sure and it's meditative there's so many benefits to that i i love that suggestion awesome awesome but we'll send you a symmetry if you don't got it josh go ahead i'll send you symmetry if you don't have it okay uh no i don't that'd be awesome thank you guys you got it man thank you all for having me back on and taking time to answer questions just as always really enjoy um hearing what y 'all got going on on the podcast and tune in every day throw it in as soon as i get to work and start you got it brother working on stuff keep it up thank you guys you're doing good all right so you guys familiar with muscle testing i'm gonna piss some people off okay this is matt mat i thought he was i thought it was the quality of the muscle

1:33:33Sal Di Stefano:like what we talked about that's what i thought i guess yeah and i'm gonna piss some people off

1:33:37Adam Schafer:and if you have data to counter me, I'm open and willing to learn. Yeah, what's the philosophy? But I've had people do this to me and I've seen it and my current opinion, which I feel pretty strong in, but I'm open to change, is it's the most bullshit way of testing anything. And what you do literally is you lift your arm and then they ask you a series of questions. Does gluten affect you? And they push your arm down. Does sugar affect you? Do you have parasites? Do you have this? Oh no. And it's based off of how the practitioner feels the response and the differences and then that'll determine because your body knows and it's showing you.

1:34:13Adam Schafer:And to me even if there were some truth in it it requires this person to be able to tell the difference between you know half a gram more pressure or not or whatever. There's too much subjectivity around it. So to me it seems like the most bullshit way of testing for all of these things. And what they'll say is your body knows when I press it on your arm I can tell. Your body's telling me that. Magnet people. Yeah. So now again, I'm open to changing my mind. Good luck. Because like I said, I've had people do this to me. And I've told them to their face. It's bullshit. I'm sorry. I wouldn't be able to hold back here.

1:34:49Literally, I've told them to their face. Like, what?

1:34:50Adam Schafer:Yeah. No. Poop in a bag. Have them test your poop. That's a little bit more of it. As you get closer to. Yeah. There you go. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump DiStefano. Adam is at Mind Pump Adam. 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.

1:35:33With 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. 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.

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