2638: Five Proven Ways to Age Slower & More (Listener Coaching)

16:30Adam Schafer:That'll make you age slower. Next is omega-3s, grass-fed beef and fiber. So omega-3s and grass-fed beef, I'll put in the same category. Now, here's why I said grass-fed beef. If you eat a lot of beef, it makes a difference to make sure that your beef is grass-fed and grass-finished because the fatty acid profile is better. So really it's connected to the omega-3 tip. Now why omega-3? Because our fatty acid profile in Western societies is so off that it's pro-inflammatory. We have this huge, we have this just terrible ratio of omega-6s and nines to threes. And what it does is just produces more inflammation in the body, which more than is necessary or appropriate, which accelerates the aging process.

17:16Adam Schafer:Foods that are high in omega-3s or second best, not as good, but second best, is supplementing with omega-3s to balance that out, which reduces the oxidative damage and inflammatory process that can contribute, or that does contribute to accelerated aging. Fiber is another one. And I love talking about fiber because this carnivore diet group of people, which I'm going to say first, there's a very, very small percentage of people that a carnivore diet is going to be good for. These are the people who are hyper immune response for whatever reason, Michaela Peterson types where they eat for whatever reason, their body's super reactive to almost anything.

17:56Adam Schafer:So it's best to avoid almost everything or everything except for meat. And you can get away with meat because it's so nutrient dense. But what they'll often do is make this argument that fiber has no benefits, which is crazy. Fiber has some of the most literature of anything in diet to show benefit. Yeah. Fiber is beneficial for digestion, beneficial for your microbiome in ways that we now know are beneficial for slowing down the aging process, reducing the risk of disease. Fiber helps with insulin sensitivity. Fiber is good for you. It's good to eat a good amount of fiber. And in the studies on diets that tend to show, you know, benefits in terms of aging, they tend to be higher in fiber.

18:40Adam Schafer:So omega-3 grass-fed beef if you eat a lot of beef and fiber, which takes us to naps. This is pretty cool. Have you guys seen the studies on that?

18:47Sal Di Stefano:You know, a little bit, but not a lot. And this one's interesting to me. Yes. So I'll read you some of the studies. Okay, while you're getting into it, I have a theory on why this is, from a study perspective, gets praised so much. I think it has less to do with taking naps and more to do with how much as a population we neglect sleep. Yeah. That's my theory. I think that too, and as we age, and I've noticed this with my grandparents, and they've even mentioned it, that it's been a lot. They go to bed a bit later and get up really early, so their window kind of changes in terms of the amount of sleep they age.

19:29Adam Schafer:Sleep quality gets worse as you age. That's a fact. It's an absolute fact that that happens. So that may be the case, Adam. In fact, there was a study that was done because I thought one reason why sometimes people avoid napping is that it might disrupt their evening sleep. And what they found in older individuals was it didn't. Interesting. It did not disrupt their evening sleep. So it just contributed to getting better sleep or more sleep. Now the studies show that short, regular daytime naps between five to 30 minutes. So you're not napping for an hour or two. No, it's got to be short.

20:02Sal Di Stefano:You're napping for 20 to 30 minutes. And anybody who's ever experienced this knows this. Like, once you cross over that, like. Yeah, you get to 45 minutes to an hour, and you wake up.

20:10Adam Schafer:It's the worst. Oh, crap. You feel worse. The rest of the day sucks.

20:12Sal Di Stefano:Yeah, but sometimes, I just did this while we were up in Truckee, because this is a place when I feel like I can do this, where we get up early, we go to the lake, we're active, and stuff like that. And like, midday, I'm like, man, I'm tired. I'm going to take a nap, and I'll lay down. And it's like, it's so fast, it almost felt like I didn't sleep.

20:29Adam Schafer:Yeah, you feel like you were awake the whole time.

20:30Sal Di Stefano:Yes, but I know I slept because time went by and I went, oh, wow, I slept probably 20, 30 minutes real quick. And then I feel so refreshed. Refresh.

20:36Adam Schafer:So here's what the data shows, and this is just a summary of it. By the way, the strongest evidence comes from, there's a UK biobank study. It linked habitual napping, those short naps, to brain volume equivalent to 2.6 to 6.5 years younger. Wow. So when people did this, their brains looked younger than their actual age. Oh, true. That's right. Moderate napping is also correlated with slower cognitive decline and biological age acceleration in longitudinal studies. These are studies of like thousands and thousands of people. Now, here's the other side of it. Excessive long naps probably signals or signifies that you have some health issues.

21:15Adam Schafer:And so somebody is like, oh my God, I need a two-hour nap every day. There's something going on that we need to look at. But the short naps, 20 to 30, that's mine, 20 minutes. And I'll often tell my wife this. I'll say, I'm going to go take a nap for 20 minutes. I'll set my alarm. I'll come back and I'm like a new person.

21:31Sal Di Stefano:So do you think though, that to my point that it, it has more to do with what you're lacking in your, your night's rest than it has with this, this, that this is some sort of a hack. I think it's both like, like if somebody was getting eight hours of full great rest every single night, I imagine they're getting little benefit to these naps. Or do you think that person still experiences the same benefit as the person who is only getting six hours? And then they're also at least taking this now.

21:56Adam Schafer:So they're, they've done studies on both. And they both benefit. Okay. Yeah. So everybody benefits from a 15, 20. Even somebody well-rested. That's right. Interesting. That's right. In fact, I could say this right now, and I bet you 80 % of people listening would be like, oh, yeah. We all get that dip of energy right around 2, 3 p.m. What we typically do is reach for caffeine to get us up when a 20-minute nap would be perfect and would require no drugs, no caffeine, just to make us feel better. And then lastly is mindfulness or prayer. This one's one of my favorite ones. I'll pull up some studies for you guys, which is pretty remarkable.

22:34Adam Schafer:There was a cross-sectional study that analyzed over 1 ,200 adults between the ages of 40 to 80. What they found, this was the National Health and Nutrition Examination Survey, and they were looking for links between religious practices and telomere length. Frequent prayer was strongly associated with longer telomeres, particularly in women and older adults. The effect was partially mediated by social support and lower stress, so it suggested that prayer's benefits might also come from emotional regulation, community engagement. Telomere length was approximately 5 % longer in frequent prayers compared to non-prayers, which is equivalent to about one to two years of slower aging.

23:15Adam Schafer:Now, mindfulness is the other side of it. So mindfulness is like meditation, stuff like that. And they found that it also does the same thing, increases telomere activity, reduces stress, cortisol levels. you get increased, improved insulin sensitivity. Like it's no longer the woo-woo. Like we have lots of studies that support, I mean, it's better memory, executive function, scores, slower cognitive decline. I think there's a deeper root connection there.

23:41Sal Di Stefano:I've been thinking about this a lot too. I just listened to a really cool conversation with Chris Williamson and Alex Ramosi and they were talking about this interesting phenomenon that we do as humans where let's say you're having what you would consider a bad year of your life or a bad season of your life and then you unpack that like what does that mean and really what it is it's a collection and normally a small collection one time moments where something negative happened yeah but then you you know catastrophize it as this mad this massive time frame it was really was like those were four little blips blips in a period of this time but you've chosen to focus so much on it and allow it to be this big problem So if this is true, then the inverse should be too.

24:27Sal Di Stefano:Can I not take these small positive moments that have happened, probably in the same exact timeframe, and reframe that time of my life and go, it really isn't a bad time of my life. In fact, I've had several significantly more positive things. And so I think mindfulness and prayer hacks into that. I think mindfulness and prayer or gratitude practices stop you for a moment. Because it's very easy. We're wired this way. Bad thing happens. Freak out. All the negative. All your focus goes there. All the focus goes there. Because we're wired that way. So it takes you actively going, wait a second. I'm okay.

25:05Sal Di Stefano:I'm not going to die. There's no lying or whatever. Yeah, sure. I lost the job. Yeah, sure. Got in a huge fight. But at the end of the day, this also happened. And this happened. and this also happened and it's like yeah and i'm healthy and i'm alive and i got somebody who loves

25:21Adam Schafer:me we are we are fear doesn't prevent death right yeah and we are we are negatively inclined uh and we are take for granted machines yeah we really are we are my dad used to tell me this all the time so my father is a was a poor sicilian immigrant very poor okay no he had to he had to leave school to work at nine that's how poor they were as a family and he used to tell me this all the time like man you have no idea uh the blessings that you have and i didn't get it as a kid i just never understood i think this is why sometimes when people travel or they go volunteer yeah they come back happier perspective it changes your perspective because how often do you turn on your water faucet and go man i'm so grateful i know your outlook creates your reality instead here's what happens or you turn on the light switch instead this is what happens your power goes out once a year uh life sucks yeah rather than 364 days this year yeah i wanted electricity and i had it yeah set at the you know fingertip yeah there's a there's a comedian that does this bit where he talks about how people were complaining that their wi-fi wasn't working on the airplane and he's like you are traveling through the sky you're gonna on a chariot of the god to hawaii and you can't you know get on instagram for 10 minutes you know yeah but but it requires practice yes because if you allow your body your brain to naturally do what it does it is going to go to the negative so it won't go to the positive so this is my point yep uh i agree

26:49Sal Di Stefano:of the unpacking the prayer and the mindfulness thing or you throw in gratitude practice in there is I think what we, if you literally, speaking again, Alex Ramosi, his most viral tweet was, he said the greatest superpower, I'm going to probably bastardize this a little bit, so forgive me, but it's like the greatest superpower is the ability to be grateful in moments when there's nothing to be grateful about. And so, and I think the reason why I probably went so viral is because there is so much truth in that statement is like that ability, again, reframing and being positive in when there's nothing to be positive about has so much power.

27:27Sal Di Stefano:Maybe one of the most powerful things you could ever learn to do. And so I think prayer, mindfulness, all those things give you a glimpse of what that is. And it has to be a practice. The only reason you feel that there's nothing to be grateful for because you haven't trained yourself how to do that. It made me think, did you share on the podcast? I don't know if you did. I know you did with me privately. I don't know if you share publicly on the podcast, but I just think it goes right in line with this conversation. I think it's so important for all of us is you began to, you stopped with the, you know, five things of gratitude at the end of the night and you have now - Throughout the day.

28:00Sal Di Stefano:Throughout the day, like force yourself. And I just think that -

28:03Adam Schafer:Yeah, because my gratitude, my prayers started becoming - Did we talk about that publicly or does that just mean you? I don't know if we talked about it publicly.

28:10Sal Di Stefano:I just think if we did it, or if we did it, I apologize for us having this again, but I just, it's on my mind a lot. I think it's really powerful. I think it's an incredible hack. I don't know if you got that from somebody else or -

28:21Adam Schafer:You know, what happened was I found, I always, you always hear gratitude, practice, practice, practice. So I knew the value of it. But the problem was my prayer started to sound generic. Same thing. Same five. Yeah. Like, Hey, thank you for my family. Thank you for my health. Thank you for, it's like every day. And I was missing the daily small things that I could be grateful for. And so what I started to do actually set alarms for a little while was every other hour, a little alarm would go off and I'd be like, all right, what just happened that I'm grateful for? And I started finding myself grateful for like.

28:48Adam Schafer:Random little stuff. I'm grateful for the joke that Justin told me earlier. Oh, my God, that was so funny. I'm so grateful I went for a walk and it was sunny. Sounds silly, but it changes your brain totally.

29:00Sal Di Stefano:So unbelievably powerful. And I think gratitude practices have become so popular, and everybody talks about it. And there's really like two camps. You have people that bought into it and are like, oh, my God, life-changing. And the other people are like, oh, it's a bunch of bullshit. And I think where the bunch of bullshit comes from is from people. and I can attest this personally myself of doing the exact same thing where it's like, okay, I've really implemented that for a while and been like, I'm even gonna write it down, the five. And the same thing happened to me. I'm like, well, this is lame.

29:28Sal Di Stefano:I'm writing the same five things. And it's not that I'm not any more or less grateful for those things because I am writing them or not writing them down anymore. But what I failed to do was that. It was like, how about like look beyond that? And then that's hard to do at the end of the day. Yeah, you forget. But you, exactly. And so what a great new practice that you have implemented.

29:49Adam Schafer:It's cool too, because my wife has been commenting to me on how encouraging I've been lately. But I haven't even thought of trying to be more encouraging. It's happening naturally. It's a byproduct. You're just noticing things. I'm just noticing stuff that I don't notice. Because you're positive. And I can't default to noticing them because it's not my default. It's just not a default, a human default. And there are more positive than negative people. I get that. But no, it's a practice. And the data shows, man, they can measure your aging. They can measure your health. I mean, these are real effects.

30:17Adam Schafer:It's not just your mind changes. It's your health changes. Your fitness changes. Everything changes. It's like a decay, you know, if you stay in that negative frame of mind. No, 100%. Speaking of aging, I got to tell you, it's just something funny. I know you guys will make fun of me, but I had friends over. You know, positively. I had friends over on Sunday, good friends of ours, James and Melissa. Love them. And we're hanging out. And my wife does a good job of making photo albums. And you know what she does? she takes these pictures and she gets them printed in these books they're really cool you can get them printed fly yeah that's what it is okay so we had them out and these are like 2016 2017 so they're old you know it's like you know eight years old type of deal and so these friends came over and they'd never seen these pictures and they we've only become we've only been friends with them for like the last six months so they pick them up and they're looking at it and they're like oh my god they're like is that you like yeah dude they're like wow look at all that hair and look at that baby face i'm like screw you guys that's eight years ago but uh and i it just uh you know made me realize it's and this is true too the older you get the faster you age actually look this up the aging the the aging process yeah it accelerates as you get older now that being said probably has a lot to do with the other things we talk about yeah but also also for anybody in this category where you're as you're getting older like oh my god if you do the things that we're talking about regularly it's it's not fair to compare yourself to eight years ago and comparison isn't a great thing anyway but if your ego needs a little stroke like mine did i'm like all right do i know any other 46 year olds and how am i aging comparison to them pretty good i'm doing all right i blame my gray hair on seeing a ghost say what i said i blame my gray hair on seeing the ghost what ghost did you see that's a ghost oh yeah your

32:01Sal Di Stefano:favorite yeah i you know i have a story i like that i love to share when talking about aging because it was so impactful for me in my 20s. And I've shared it once or twice before on the podcast, but since you're on the topic, share it again. I thought one of the coolest, I'm like 24-ish or five-ish, somewhere around that range. And we've all talked about one of our favorite things about training clients that were much older than us is just the wisdom. Oh, I love it. And one of my favorite things about being a personal trainer is I just love meeting all these different people from all different walks and all different age levels and parts of their life.

32:33Sal Di Stefano:and I just sometimes I feel like I got more from the training sessions they did right asking them questions all the time and I had this this boot camp class right of like I don't know probably 20 mostly women some men but mostly women in there and uh ages from I think the youngest I had in there was a teenager or early 20s all the way up to like 70 you know the whole range and I asked one morning it was just on top of mind for me because I was thinking about aging and getting older and stuff like that and i'm just like man i'd like i gotta be in the best years like i'm 25 i'm going to vegas i got a couple dollars in my pocket like i look good i feel good like this is probably this could be peak is this peak for me like you know and i'm so i'm asking all them and the thing that i found that was so unique was that every single one of them would talk about oh yeah i remember my 20s or i remember my 30s and then i'd say like so what were i asked him what was the best period of your life time-wise and every single one of them whether i was talking to the 30 the 40 the 50 or the 70 year old said right now that's so cool and and i was like wow

33:36Adam Schafer:that's the one thing they had in common was they're all fit yeah yeah because if your health

33:40Sal Di Stefano:goes south i could see yeah they were i mean they not that wouldn't say like you know healthy yeah they were doing boot camp yes yes and so all of them yeah exactly the fact that they could even do a boot camp speaks to their at least their level of fitness and health right they weren't ripped jacked fitness people but they weren't like they were people that cared about their health enough to show up to a 6 a.m class with this young kid and run around a track and do a bunch of shit right so it was but i was really fascinated that i mean that literally a hundred across the board there was not one person that goes like oh man i mean i missed my 30s my 30s were great you know i'm saying and you know 50s not at every one of them said all the great things about those periods of time still didn't trump the current moment would you excite anybody well

34:19Adam Schafer:let me ask you guys would you trade wisdom for going back 10 years 15 years 20 years no that would suck yeah it's you know what do they say youth is wasted on the young it's because wisdom is so valuable yeah it's super valuable and wisdom gives you peace and calm and all this and the knowledge that comes wisdom is different than knowledge it's uh it's from experience i yeah i used to love training all the clients because of that yeah oh the advice they would give me was

34:44Sal Di Stefano:always like i love oh it was the best i love i mean that we had a call yesterday was that the one that you were in or yeah it was the one you were in when we had we launched we kicked off the longevity group and uh linda was that her name 75 year old oh i think so yeah yeah just love i mean

35:00Adam Schafer:man i i write her down so she can listen yeah it just lights me up when we get when we get clientele

35:04Sal Di Stefano:i love that's probably we did a thing that was different unique to the audience that didn't wasn't there uh first time ever we'd done this where we launched a program and then we offered a basically a free zoom for the first kickoff yeah kickoff to the program and so you just just for us an opportunity to for an hour talk to this audience of people and man to look at the group of the hundred and something whatever 100 200 people that were in there such a spectrum such a spectrum i mean everything from young old i mean every every walk alive you could think of is just so cool to see that and i you know speaking of the i just think it's so neat that we've got people that are 75 and just love the show and listen to it speaking of trainers and

35:46Adam Schafer:stuff that clip you showed me of joe defranco oh i love him so listen let me tell you the story he's

35:51Sal Di Stefano:so good you know it's funny story okay yeah let me tell you the story so i get a text i've been talking a lot with uh you know we have guests on the show we have lots of people that come through here every once in a while we all talk about this that we we meet people that we just hit it off with um and we you know they walk out we go like oh that's our people joe defranco is an example all that right uh ben bruno has been that yeah just for sure really he wasn't even on my radar and then i and then we got to know him i had heard his name drop a bunch of times and seen his stuff like oh he's a good guy but haven't really met and hung out and then we hung out it was just like oh that's our people really really like this dude and we've remained in in texting back and forth and you know probably i don't know once or twice a week is what we text each other and he sends me over this text he sends me a clip from instagram and it's uh a trainer basically talking shit about him yeah and he's like do you know who this guy is and it's one of the guys from functional patterns who we've talked about before just you know as far as like his his method of getting attention on the internet and so we've already i won't go through us scolding his ass because but the point of it videos up there you know who he was like oh yeah yeah i kind of like eye rolled and like yeah i know who the dude is or what like that like not you know whatever he's like man he goes i can't stand trainers like this i tell you what i'm gonna i said this is last week I said, I'll tell you what, I'll bring it up on the show and roast his ass again just because I don't like, I think it's just poor taste with some of this.

37:14Sal Di Stefano:But then literally like three days later, I'm up on my feed and Joe DeFranco decided to do, what do they call that, like a reaction video to that trainer who's basically a shitty man. And I told Ben, I'm like, I don't think I could do that better. I said, like Joe just. Lit him on fire.

37:33Adam Schafer:So the video was, so who's the athlete that he's training? Tyrese Halliburton. Okay. so Ben's is by the way Ben has a client base that's incredible because he's so good and he trains this athlete and I guess this athlete suffered an Achilles injury yeah and this functional patterns guy he's like oh it's this this is why he tore his his Achilles it's this exercise criticizing Ben which is just oh it's so frustrating because uh and Joe DeFranco breaks it down well but you can there is no training methodology that will guarantee injury free especially at that level but the point he made I thought was so good he goes look if you're going to criticize him as his trainer for this injury, you should also credit him for all the success.

38:13Sal Di Stefano:Which, by the way, Tyrese Halliburton is what, in season three or so right now, so he's considered his freshman years as a pro athlete, and is having a all-star career year, carried the Pacers all the way to the NBA finals. And Ben's his trainer. And Ben is his personal trainer. Went on one of the most epic, epic runs in playoffs you have ever seen. Nobody had the Pacers predicted to go all the way. Nobody saw him. And then, by the way, it's game seven, last game of the championship. Pacers are playing. And Tyrese, against what was told to him, to sit out because he had already strained his calf.

38:49Sal Di Stefano:And he played anyways. And then he tore his Achilles. Right. And then he tore his Achilles. And then so for some puke trainer to break down. I haven't heard that word in so long. I love it. To break down that it's attributed to. There was this one exercise you posted on. I mean, just to like, that's such garbage to do that. But I mean, I had planned to come on here and roast the functional patterns guy. But I was like, dude, Joe did such a better job. You know what I like about Joe?

39:16Adam Schafer:I'll share the clip because Joe was a trainer I looked up to when I was a trainer. And here we are, you know, 10 years into Mind Pump. He's still a trainer I look up to. I still learn from him. He's incredible. Absolutely incredible. Speaking of injuries and healing, what always used to blow me away, and I think I know why now. these athletes will have a tear and they heal so fast. Bro, it's, it's, I used to be like, now part of it's genetic. They are athletes. They're like the 1%. So their bodies are just different. Yeah. But the other part of it, which I understand now, is they've probably been using healing peptides for 15 years.

39:52Adam Schafer:For sure. Before we ever. They've known about it before we have.

39:55Sal Di Stefano:Yeah, dude, for sure. Of course. Because it's all, the science has been around for a long time. That's right. And so you know that when you're that high of a level and you have that kind of money, you have that much resources and access.

40:06Adam Schafer:Yeah, you're a however many millions of dollar asset to this team. Yeah. They're going to be like, let's get the top scientists. Let's get you on these pesticides.

40:14Sal Di Stefano:I was the same way too. I was always like, this makes no sense.

40:17Adam Schafer:How are they playing at a pro level a month later? And to your point, of course,

40:20Sal Di Stefano:genetics always play a huge role. So the super athlete is, you know, part of what makes them a super athlete aside from all their athletic gifted abilities, probably also their recovery ability, their ability to tolerate. So they have that working for them too. but still it was still such a short period of time that it didn't make sense to me like there's something else going on here i feel like what we understand and know about you know peptides now and some of the recovery therapies that are becoming popular today that science has been

40:47Adam Schafer:around for i gotta say so because we uh because we have our partners at mphormones.com we have access to peptides which allows me to to use them and see what's doing what or whatever when you combine so pentadeca arginate uh which is almost identical to bpc 157 so bpc 157 is what everybody knows but i use a version called pentadeca arginate you combine that with thymus and beta wolverine stack oh wow there's a reason why they call it that oh wow and there's anecdotes of people like healing in 50 of the time it would normally take yeah cut your healing in half when i use those two uh if i have a strain or anything like that it is it is miraculous i'm not using that word lightly it's literally miraculous the other thing too when you combine those two is uh you just get this different look uh to your body and i think it's because it upregulates the growth hormone receptors so i think it because it definitely changes how my body looks but that combo right there those two peptides together if you want to heal oh my

41:50Sal Di Stefano:goodness i mean it is crazy like supplements are here peptides and stuff and hormone therapies like up here you there's and even within that category and you're probably one of the better people i think you i think ben greenfield guys that really control a lot of the variables in their normal life are some of the best people to hear talk about oh wow i felt that i know it's a difference um i'm not that person admittedly like one i'm super inconsistent with things all the time i've change variables like right now in my life right competing time that was a total different time but right now i'm like i'm admittedly not the best person to be like oh this peptide or this thing but that is so noticeably different like i've been you've used it when you've injured yeah i've been injured so many times in my entire training career and playing sports like my entire life and know about how long the thing an injury should take and what it should feel like and every time that i've been injured and i've and i've used that stack now and it's probably been at least six times now or whatever it is like notice like half the time to the point where

42:51Adam Schafer:you're uh questioning yes heal yes healing like is this really i tore my hamstring where it was there was bruising it was noticeable i tore in hamstring in in hawaii it was noticeable bruising didn't have access to my peptides so i was in hawaii for the for five days with this injury limping around got back went on the the two peptides i talked about within three weeks fine do you three weeks this was a discoloration hamster this was like a great a pretty high

43:20Sal Di Stefano:what is your prediction sal with rfk getting involved now and i know what his thoughts are on a lot of that it do you think that we are going to see peptides more widely used just by the general population do you think we're going to start to see it more in like the general practitioners being able to?

43:40Adam Schafer:I do because they're different than pharmaceuticals. So peptides exist in the body. Now that doesn't mean that they're risk-free, but the risk profile of a peptide is generally far safer than a pharmaceutical, mainly because they already exist in the body. Pharmaceuticals are drugs that they invent to shoehorn into a particular class of receptors to make something happen. Peptides, your body knows what they are and what to do with them. So like BPC-157, thymus and beta is made by your thymus, okay? Your body releases this when you're injured. It releases it to speed up recovery. Taking it is, your body knows what to do with it and it does what it's supposed to do with it.

44:27Adam Schafer:A pharmaceutical is different because the side effects are who knows and let's see what ends up happening. And again, we're kind of forcing this drug to do this thing. but a peptide is it's like a hormone your body already has them so when you take those two peptides together you're taking two things that your body already produces you're just amping them up which speeds up signaling the natural that's right now the problem is is that they're not uh you know um they're generic so the margins on them are slower or smaller they're not patented like a drug is so the incentives are not the same uh that being said they're so effective that they're blowing up and everybody knows about them and they're exploding.

45:09Adam Schafer:And I think that what I think he's going to do, I'm hoping what he's going to do is he's going to place, he's going to try to make it more accessible for people as an alternative. Cause right now, if you want a pharmaceutical for pain, your insurance will cover it. So now I'm like, well, I got this pain in my knee. Doctor prescribed his painkiller. I'm going to take that. Whereas if I got to go into peptide, it's more expensive, not because peptides are more expensive, but because insurance doesn't cover it. That's right. Yeah. So that's what I think is going to end up happening as a result. It'll be interesting.

45:39Adam Schafer:Speaking of doctors, you guys see the report on AI doctors? Have you guys seen this? No. Can I read something crazy to you guys? I have heard that it's –

45:47Sal Di Stefano:I mean, I know of people already that are using AI just to read their panels for them and getting like these crazy – right? If you know how to prompt the AI correctly and you go, here's my blood panels, basically tell me all the things I should be doing, supplementing, all that. And the reports are like – I'm sure it's a lot more individualized. Oh, bro. Because when you get a doctor and it's a general practitioner, you're just going to get great advice. And then you can modify it, Justin. So then it kicks you, feeds you out. And you go, well, I also have this going on, or I also have only this much time to do this.

46:19Sal Di Stefano:And it's like, it just keeps.

46:20Adam Schafer:So here's the difference between a brilliant doctor and a good doctor when it comes to diagnosing. A brilliant doctor can take all these variables from you. They know your medical history. You went to this doctor, went to that doctor. They take all this stuff. They can bring it together. And from there, they can assess what's going on better than a good doctor. Brilliant doctors. Way more data points to work with. Yeah. So what's that one TV show with that one doctor that does that? House. So that's an example of like, now that's obviously a TV show. But a brilliant doctor can look at all these variables like, oh, I've been to 50 doctors.

46:50Adam Schafer:They can't tell what's wrong with me. And then the brilliant doctor will look at everything and go, oh, this is what's happening. This is what's going on. AI does that very well because it can take every variable. So what they did was, so they took an AI model. Microsoft developed an AI system. Okay. and they compared it. They benchmarked it against real world case records published each week in the New England Journal of Medicine. The AI diagnostic correctly diagnosed four times better than a panel of human doctors. So they compared it to a panel of human doctors versus AI. They knew what the answer was.

47:23Adam Schafer:So they said, here, what do you think is going on here? AI was four times more effective at diagnosing. Yikes. How wild is that? Isn't that crazy? And they add all the same variables, like access to those variables and still be on. Yep. That's right. What a major disruptor. Yeah. That's crazy. Yeah. So now they're not, I don't think they'll replace doctors.

47:47Sal Di Stefano:No, no, no, no, no. You know, what's cool about this that's exciting is that one of the number one complaints, both from doctors and from patients is the limited time that doctors have with these patients is they got 15 minutes to do exactly what you just said. Just aggregate all this data, figure it out, get a little bit of a personal story, okay, and then do this thing. Where what I think is going to happen is that they're going to be able to use it in conjunction with the, or complement with the AI, and now you're just going to get a better answer and response from your doctor.

48:20Adam Schafer:If I had to imagine what this would look like, it would be like they would use an AI model that's going to give them three options. Then the doctor is going to look at those options.

48:29Sal Di Stefano:And say, I think we should do this.

48:30Adam Schafer:yes rather than like this or even final say yeah or even or even like how right now when you come

48:35Sal Di Stefano:like what's the the process you go in to see the doctor you sit in the lobby for a half hour then you you get in you see the nurse who comes and does some of the basic blood pressure stuff like that then you wait again for another 15 minutes the doctor comes in you get 15 minutes with you just need longer forms to fill out ahead of time so when you go in there you get all the variables and it you know accumulates yeah or the nurse does a lot of that for you she does a lot of getting it set up for when the doctor comes in. I mean, it's going to make things better. Oh, yeah. A lot more efficient.

49:04Sal Di Stefano:Oh, yeah. Yeah, I don't think it eliminates doctors and the human element quite yet, at least.

49:09Adam Schafer:No. It's also going to revolutionize the pharmaceutical industry because what it's going to do is it's going to take all these potential drugs and it's going to sift through 100 ,000 potentials and break it down to the, these are the ones that are 90 % likely to be effective for what you're looking for. It's going to break it down to four or five. Then the pharma industry can now take their money and invest in those and figure out what's going on. It's going to save a lot of money. It would be cool to see that too, even on a preventative level where you see options of like, here's, you know, if the symptoms are severe, then we start going down the chain of like, you know, more aggressive options.

49:41Adam Schafer:I have a family member who he, his father died in his early 40s from a heart attack. He's had a couple heart attacks now. And he's only in his, I want to say, in his late 50s. and when he first off having a heart attack one of the things that they'll measure i think it's called troponin if i am i right dog is that what it is look that up it's i think it's a marker of heart damage his troponin levels will measure fine he went to the hospital having a heart attack he's got the pain and they're like measuring his troponin like you're not having a heart attack you're not having a heart attack your levels are normal and it turned out he was having a heart attack he doesn't have crazy blood lipids he doesn't have all this other like and they can't figure out why and this happens by the way this is a small but significant percentage of people they're in this weird category of why are you getting these issues when you don't have all these normal markers that we would normally see is it troponin it is troponin uh like what's going on someone like that i could see benefiting from ai where they're like you know what let's do all these tests and put your data in the ai and let's yeah let's figure it out and it could be something it could be something strange like you don't absorb this nutrient who that's it who are all

50:52Sal Di Stefano:the top competitors in ai and what are their cult so you have jhat gbt you have gronk you have rock

50:57Adam Schafer:i know microsoft has a few has one who's who's okay gemini's google's so i've you i was asking

51:04Sal Di Stefano:because uh i know that there i think we even said this that we thought that chat gbt was going to like basically destroy google right and i even told my friends the other day i was like you know we're still we're so conditioned to google search when using ai is far more is better for everything every single thing that you would google for ai is better than googling already right but do you have you guys noticed when you google what happens now yeah it pops up the first answer is ai now yep so it's already like what a move it's integrated yeah what a move by google uh i didn't even realize this until recently because i again i've been trying to use chat gbt and then i actually googled something and i went oh shit the top the top thing is it is the ai answer first and then it has all the links to other possibilities but they've already integrated that so to me that

51:49Adam Schafer:was the best defense they had to that yeah so these are all there's a lot chad gbt microsoft copilot perplexity deep seek uh splutter meta gemini doesn't even have grok the one he's not even on there yeah interesting letter ai yeah who who owns grok who owns that one that's uh

52:08Sal Di Stefano:Elon Musk. That's X. And ChatGBT is? Open AI. Open AI. Microsoft. And then who did you say Google was? Gemini, I think. Gemini is Google? Yeah.

52:22Adam Schafer:Wow. Yeah. You know, now one of the challenges, though, is that sometimes the answers seem like they're biased because the AI seems like it has its own bias or personality. So it'll come up with answers that are like, huh? like why would you say something like that some of them are pretty obvious really yeah so can you

52:42Sal Di Stefano:prompt out of it though you can imagine you can prompt out yeah like there's a famous one where

52:47Adam Schafer:it's like there was a famous one where it's like um you know if there was a terror they'll ask like hypothetical questions they fixed this but there was one where it was like uh if there's a terrorist who's going to detonate a nuke but you but in order for you to stop them from detonate the nuke you had to say a racial slur what do you do and the ai's like well you never should say right so So in other words, let the nuke go off. Yeah. And it's because it was programmed that that's like one of the worst possible things. Yeah. That's a silly example, but yeah. Interesting. Yeah.

53:17Sal Di Stefano:And I feel like even the imperfections, at least what I've seen, you can prompt around it. Or you could say like, well, except for this example, or give me something that's more like this, or speak to me from this. I've even heard about the loopholes around gambling and stuff like that. because they've obviously programmed it to where gamblers can't use it to improve their gambling skills but then you could still prompt it right away yeah like it's a book or a movie you know write a book or a movie pick the best stocks yeah like so there's prompts to still work around all the things that they're trying to like regulate with it so it's interesting i got a

53:53Adam Schafer:question for you guys have you guys ever used something that was so good a product or maybe you drove a car or you did something that it ruined that whole category because it was so good that ever happened to you yeah there's lots of things like that so so i uh paleo valley ruined protein powder for me it tastes it tastes so good that everything else tastes terrible i think it's

54:15Sal Di Stefano:a combination though for you right it's not only does it taste so good but it also probably when you talk about digestion it's probably well that's why i started using it right was because i can

54:25Adam Schafer:digest collagen easily i can't digest it you can't do ways no yeah but i had i mean i've had i've so many friends now that switched over it because the taste and they're like is are you sure this doesn't have like a bunch of sugar are you sure this i'm like no my favorite part about it is the

54:39Sal Di Stefano:your ability to boost it all the way up to say 60 80 grams in a serving feel like water and yes and it not because i remember the old days of doing that i remember a young kid trying to chase protein and having a hard time back then and being like i'll just have three scoops or four scoops and it's just like oh my god yeah it's like suffering yeah you're just like choking down chalk or it was pasty and just like this is not good where that it's so thin and light that you can put four or five scoops in there and it's like i used to do this in high school man i would

55:08Adam Schafer:pound protein shakes or gainers then i'd go to school bro and i was there's like fireworks in the back of the math class just like oh my god you guys are those guys i'm like poor i felt bad for anybody's i'm blaming on everybody else yeah of course you did you call it out right away yeah you probably pointed out the nerd oh my god johnny that's your fault dude i have a story i gotta

55:33Sal Di Stefano:share with you sal before i forget i shared it with doug and justin yesterday and i did only because um was it uh who was training who's marcello marcello had a client in our studio and marcello obviously like some of our trainers sometimes will let the client choose their music or playlist. And so this song comes on and I go, Oh my God, like up until just a week ago, I'd never heard the song and now I've heard it a thousand times already. And so I'm like, whose playlist is this? And Marcel was like, Oh, he points to the client. I'm like, Oh my God, I gotta tell you this story that just happened to me.

56:04Sal Di Stefano:So we are, it's me, my best friend and my best friend's daughter. The one that I tell you, she is just like a fireball. She is all personality. Absolutely love this. My God daughter is amazing. Right. And she, uh, she's in the car. It's me, my best friend and me, we're in my truck. And then she's in the backseat and we're driving from Reno to Truckee. And she's like, Justin and I are kind of talking, having a conversation and she's like trying to get our attention. Daddy, daddy, daddy, pink pony girl, pink pony girl. She keeps saying that to Justin. I'm like, what is she saying? He's like, oh, pink pony girl.

56:39Sal Di Stefano:I'm like, what is that? Is that a game or something like that? A toy she wants? And he's like, no, no, it's a song. She's like, she wants me to play it. I'm like, we'll play it, put it on. Right. And I'm like an uncle getting all into it. And my truck, I got the stereo system in. So I'm like, he puts on Pink Pony Girl. I crank it up in there. And the windows are down. We're driving. It's a summer day. She is just singing at the top of her lungs. Little three-year-old. That's so cute. Pink Pony. She knows all the words. I'm dying laughing. And we're going. And I'm like, listening. And I go, bro, do you know what the fuck your daughter is singing right now?

57:12Sal Di Stefano:Oh, no. Bro, the song is about a girl who moves from Tennessee to California to become a stripper. She's like rebellious. What are you doing, dude? Oh, bro, you have got to listen to the song. It has such a catchy chorus. And of course, the three-year-old only hears the Pink Pony Girl that she has no idea what she's singing. But I'm like, dude, as a dad, you have one job, bro. You keep your daughter off the pole.

57:34Adam Schafer:At three years old, your girl's already singing the top of her lungs. A stripper song, dude. This cannot be a good start today.

57:42Sal Di Stefano:I damn near fell out of my chair when that happened. Cause I, cause I had no idea. I'd never heard the song before. I never had heard it. I guess it's really popular. More not right. I'm under a rock, but she was singing. Oh yeah. So I, I, there's a clip. I'll share it with the editing team so they can insert it in here. Cause when we get to one of my favorite things to do, when we get into our, our community at over Truckee, I always let my son get on my lap and drive the rest of the way into the into the house or whatever and so I let her do that and she's and we had the song crank the windows down she's singing to the top of her level terrible parents oh I know I know I and I had a bunch of dms too of people they're like yes I'm I'm aware I just found out what it was it's not me who's in it's not my

58:33Adam Schafer:daughter I'm not encouraging it my kids listen to dinosaur songs there's songs you can find on youtube of tyrannosaurus rex and spinosaurus and these crazy names my kids just over and over and over again what is that weird stuff on youtube dude like have you ever seen there's this guy he he just does a whole swath of anybody's name and then he just adds like poop he's like poop poop poop poop sal poop poop poop oh my god my son would yeah i know i was like oh my god if my kids were younger they would have he's getting in trouble right now because uh it's my fault because i make butt and poop jokes all the time yeah and now my son reverse it out it's his favorite thing to do and the more you tell him not to do it the more he has Tourette's over it and he needs to say it yesterday i gave him five bucks because i said if you can go 30 minutes which is a long time for a four-year-old you can go 30 minutes without saying but any but any but poop or pee yeah i'll give you five bucks and he messed up twice and i started the timer over i gave him another chance and he did it but it was he was so proud oh god but he gets in trouble my son is the same thing

59:38Sal Di Stefano:we he and he learned it from my godson who who's a little bit older and was saying and chicken butt and so he chicken butt is the answer to everything hey max you want to do this with chicken butt he thinks it's so funny it's not funny bro it's not funny anymore you said it way too much

59:53Adam Schafer:times yeah so he taught my two-year-old so i have my little two-year-old now and i'll say to her hey Dahlia do you love papa I love butts now we're here look most of you probably don't drink tap water you probably have filtered water but you wash your body with tap water that can be a problem sometimes tap water oftentimes has tons of chlorine which is dries out your skin can cause issues heavy metals can sometimes be in that and there's other contaminants. Well, check it out. There's a company called Jolie Skin and they make shower heads that go on your shower and filter those things out. It's a filter for your shower or your bathtub.

1:00:39Adam Schafer:Go check them out. Go to jolieskincode.com forward slash mind pump. That's J-O-L-I-E-S-K-I-N-C-O.com forward slash mind pump. Try it out for yourself with free shipping. By the way, if you don't like it, you could return it for a full refund with no questions asked within 60 days. Try it out. Your skin will feel different. So will your hair. Again, it's joelyskinco.com forward slash mind pump. Back to the show. First question is from Jason Snurb. Should you add more weight or do more reps? Oh, I love this. I love this question because I could see how either one would be appropriate. I can't. Now I'll say this.

1:01:24Adam Schafer:Typically with my clients until we get to maybe rep 15, maybe a little lower 13, I tend to add reps because I want them to master the weight that they're lifting before I add load. As I got, I've gotten older. I now add reps more than I add weight. In the early days it was weight, but I don't think what I think one or the other can be right. Depending on what you're doing. If your reps are really low, add reps. If your reps are really high, add weight. Um, and, uh, so what's high, uh, over 15 reps, probably add a little weight. If your reps are below six, uh, add reps. I think you're right. I do kind of use that as a determiner if they're a bit newer in the process, uh, or younger, you know, to see how they can stretch their capacity with that and find that range and limitation with weight.

1:02:16uh and then as we have gone through this and matured like you know adding reps it just seems like a better uh you know uh plan for longevity sake yeah so this is a this is a really cool

1:02:28Sal Di Stefano:question because i we got asked this in our our group coaching uh forum or the zoom call last night and i was on this and uh um i also included that what you guys didn't say is tempo is in there too slowing down the rep um and the person who asked it was a really good question corinne knew her better than i did and corinne gave the advice uh and then came back over and said to like basically reiterate like that i know her really well and this is why i wanted her to do this thing and so this is where like trainers and this part is another example though of where having a personal trainer who knows you as a client is really helpful because i'll give you an example where the answer to this is different.

1:03:11Sal Di Stefano:And yet to the same person at the same stage of their training is some clients, they don't believe in themselves and they're fearful of adding weight. But you know, as a trainer, you're watching them like, I know she's much stronger than that. I'm watching the way she's moving that way. And so that trainer, that client, I encourage like, come on, we could add five more pounds. Even though I know I could progressively overload her by slowing the tempo down or adding more reps to the point you guys are making right now because that is probably the default, safer, better route to go. Like that's like, I think that advice is a wise, generic, good answer from a trainer is like, hey, early in their lifting career, add reps, slow down tempo or the first two directions we go because that's risk versus reward I'm gambling with.

1:03:58Sal Di Stefano:But there is also the example of this is the client who I know can push more and I'm trying to also teach that skill in them. Yeah, that's great.

1:04:09Adam Schafer:That's great for trainers to hear who are listening because what you're weighing is results to, can I do something with this client that's going to improve their trust in me, their trust in themselves and the relationship to fitness? And sometimes adding weight does that. Yes. And it's more often than not with women. More often than not with men, I don't need to add weight to do that. More often than not with them.

1:04:33Sal Di Stefano:It's the opposite. I got to slow down. the tempo get them because yes great great point uh and that's another example of how this answer is different generally speaking and there's exceptions to rule in both but generally speaking my men will sacrifice form and technique to put more weight on and so i could do more exactly so that client i go hey what instead of adding more weight let's slow the tempo down by four seconds and then i love to watch that cook them without any more weight but then my generally speaking my female clients tend to be more their form and technique is great and she's doing wonderful and i could just add up the reps or i could slow the tempo down more but i want her to see herself lift 10 more because i know how empowering that is i know how many how many clients that i've had that i got to do that and they went oh my god i did not know i could do that and what that does shatters her perception for that new client boy it's a powerful i had female clients that

1:05:27Adam Schafer:the 20 pound dumbbells were the heaviest that they ever went and so getting them to go up to the 25s or the 30s right or the 40s was like it just shattered their paradigm improved their confidence and now they're like i'm strong i'm actually strong it's like you could have done this before you were just afraid yeah and so increasing the weight improves the client trainer relationship and it improves their relationship to fitness all three though are

1:05:51Sal Di Stefano:are examples of progressively overloading the body which is the most important thing adding weight could be one of the examples, adding repetitions and slowing down tempo. All three will get the job done. All three will be a novel stimulus, will continue to build muscle, are great for anybody at any level. But here's where the individualized part comes in and where coaching and training will always be better than a bunch of three talking heads on a podcast because that trainer, if they're a good trainer, they factor in the other variable of I know my client and I know what they're going to need the most.

1:06:24Next question is from Chris Shenanigans. I've heard you guys say protein is hit or miss daily. It's not a weekly average. Why? If I hit 150 grams one day, 250 grams the next for an average of 200 grams per day, why does that not work? You don't store it like carbs.

1:06:42Adam Schafer:Yeah, you don't store protein like you do with carbohydrates or fat. So fat, you obviously store it on your body as body fat. Although if you go too low of fat for too long, that's not good. I'll kill you. Carbohydrates you store in the form of glycogen. Your liver and your muscles will hold that for you. Protein you don't store. The protein on your body is like actual active tissue. You don't want your body to pull from those tissues. By the way, that's hard to do. You have to really starve yourself for a while for that to happen. But here's what happens when you overeat protein. So let's say the maximum benefit you can get from protein for you is 200 grams.

1:07:19Adam Schafer:Everything above and beyond that gets converted to energy. in the form of glycogen or stored body fat if your calories are too high. You don't take that extra protein and store it for the day after.

1:07:30Sal Di Stefano:So you can use it later for recovery.

1:07:31Adam Schafer:It doesn't happen. Carbohydrates you store, fat you store. So protein is the one thing that you need to hit consistently to reap the most benefits. You can't have three high protein. Now, there is evidence, because I'm going to get people that say this. There is evidence that shows that when you go lower protein back to higher protein, muscle protein synthesis levels change so there is some compensation so what i'm saying is over generalized and black and white i know it's not as black and white as what i'm saying because it is true like if you go low protein one day high protein the next day absorb yeah your body it does more protein synthesis the next day to kind of offset so but it's not storing it still not storing it so yes there's some compensation but the compensation is not the same uh as with carbohydrates or with fat or with calories.

1:08:21Adam Schafer:Calories can average out over a week or definitely over a few days. Protein, not really. Next question is from Sean Dickerson. I keep seeing that taking baking soda before you work out will give you bigger pumps. Is there any truth to this? I'm worried instead of getting bigger pumps is going to be bigger dumps. Here's the thing, Doug, look up. Is baking soda a thing? Look up the studies on baking soda and athletic performance. What's in it? It's actually... It's actually... Sodium, what is it? Bicarbonate. Bicarbonate, yeah. So it buffers...

1:08:56Sal Di Stefano:Like a precursor to nitric oxide?

1:08:58Adam Schafer:No, it buffers your blood. It's a buffer. Dr. Sheets talked about this briefly. Yeah, so enhances athletic performance, particularly high-intensity activities, by buffering the acidity that builds up in muscles during exercise. So it's a buffering process. Now, here's the deal. I've never seen this or tried this. Here's the deal. It works. I've done this for acid reflux. and it helps a bit. Well, yeah. It works, by the way. The data on baking soda for high-intensity exercise, there is a measurable improvement in athletic performance. So it's actually, when you're looking at it, especially for stamina and endurance, high-intensity style, it's probably one of the best things you could take.

1:09:36Sal Di Stefano:Is it in a short term or is this like consistently?

1:09:39Adam Schafer:Before. So you take it before you work out. Okay. Now, here's the bad part. a high percentage of people who do this will get diarrhea, which is not good for athletic performance.

1:09:53Sal Di Stefano:Great pumps, but huge dumps.

1:09:56Adam Schafer:But it is true. It's weird. It's weird. It's cheap. You could test this out if you're one of those people that can do this.

1:10:03Sal Di Stefano:Like a tablespoon?

1:10:04Adam Schafer:Oh, you know what? Good question, Doug. Look up how much baking soda to improve athletic performance. You see how good the AI is, though, by the way. It's Googling, and that's what it gives, you know? Yes. But listen, the data on this is fascinating. By the way, this is an old study. A lot of studies have been on this for years, so this isn't new. It's been around for a long time. I've heard about this and never actually applied it. I wish I would have experimented that. Does that give you a dose, Doug? I am looking for that. Yeah, look up how much. How do you? Three to four teaspoons of water for four hours.

1:10:37Adam Schafer:Teaspoons. Four hours before athletic performance. Oh, so it's four hours before. Oh. Uh-huh. Interesting. I've never tried this. I kind of want to try it. You know, because I tend to have gut issues anyway, so I'll be really mad if I did this. You've got to taste terrible. Baking soda's not bad. It's not bad. Really? Yeah, you mix it in water. I mean, it's chalky, salty kind of. Yeah, it tastes like salty Alka-Seltzer. You used to brush your teeth with that, didn't you? Yeah, I still use toothpaste that's got it. You know what's funny? Baking soda was the go-to remedy for heartburn, for the thing you said.

1:11:11Adam Schafer:My dad was swerved by it. Okay, so, yeah, and this always was a factor for me when I'd stay at a friend's house. I was always, like, paranoid because I didn't have anything. They got baking soda. Yeah, it's not like everybody carries Tums and Milanta and whatever the fuck else I need to solve my issues. But everybody has baking soda? But everybody has baking soda. That's hilarious. So, in the middle of the night, I remember, you know, I'd stay at a friend's house. But you're just going through their fridge? I was unfamiliar with their house, and I'm just, like, you know, 2 a.m., like, going through their cabinets.

1:11:39Found baking soda. I'm like, yes. And I'd take two muds. I'd be burping forever and then finally it'd like calm down. But yeah, it totally works.

1:11:46Adam Schafer:Yeah. My, my, my dad does, this is like an old Sicilian remedy. My grandmother, you take baking soda and you add lemon to it and water and mix it. And then there's a,

1:11:54Sal Di Stefano:there's a lot of like food recipes that include a few teaspoons and baking. So it absorbs smells and, you know, so would, yeah, that's how we've always is in the refrigerator. You keep it open in there to help absorb the smells and stuff like that. Keep that. So would the foods that contain that extra baking?

1:12:11Adam Schafer:I don't think it's enough. I don't know very many. You're going to eat three or four tablespoons or teaspoons of baking soda and a muffin.

1:12:17Sal Di Stefano:I think like cakes and things like that. They do.

1:12:19Adam Schafer:It's very low amounts. So eat the whole cake?

1:12:21Sal Di Stefano:That just gets blended in.

1:12:22Adam Schafer:I like this idea. Adam's like, I ate. Yesterday I worked out. I had three teaspoons of baking soda. All I got was the diarrhea. How'd you get it? Well, I ate a whole cake. I ate a cake. I don't know. Next question is from Dr. Cotton. any tips for hitting all heads of the triceps when behind the neck movements call cause elbow pain or discomfort i don't think it's a mobility issue since the pain is at the flexion point not when having hands behind the head so okay first off this to be clear you're hitting all three heads anytime you do a tricep exercise can't isolate a part of them so so you're always Now, it is true that when your elbows are above your head, that the stretch is in the long head, because that's the one that attaches to the scapula.

1:13:08Adam Schafer:And so it is being more targeted. I hate using that word, but it is being more targeted because of the stretch. Now, here's what I would do with my clients who would have elbow issues with overhead exercises. We would still do them. We do them so light it was silly, because this would actually fix it. This would fix it. So like, let's say your workout, normally you'd use a 30 pound dumbbell overhead. I'm giving you a seven pound dumbbell and you're slowly stretching and squeezing at the top. Like I am not a believer. Now there's definitely, if you have an injury, acute injury, like avoid the movement that hurts it.

1:13:45Adam Schafer:But I'm, I'm in the school of thought that if, if an exercise hurts, figure out why it hurts and fix that. And I'm telling you, sometimes what fixes that issue is to go super light and then practice that movement.

1:13:57Sal Di Stefano:I also like, which is also going lighter, doing single arm this way. Because then it allows, like when you do the easy curl or a machine or a dumbbell, you're in this fixed position. Whereas if I kick out and I can open up, it gives a little relief. Sometimes people are like this and they're straining their neck and their shoulders to do that position. Or simply just by doing a single, I can kind of position my body to where it's more comfortable yet still get the benefits of the stretch position.

1:14:27Adam Schafer:To this day, when I was a kid, I was really strong at this exercise. So it was like when you're a kid and you're strong at something, you're like, cool, let's show off in the gym. So I'd use a 120-pound dumbbell. I'd go crazy with it. These days, I go light when I do overhead. I use a rope. I use the cable. And my goal is to get a deep stretch and squeeze, and I don't do it heavy, and I get great results from it. I love this.

1:14:50Sal Di Stefano:I single dumbbell it. I love a single dumbbell one at a time like that. and that way too I can focus on balancing it out and get the stretch. I'm also not risking a lot because I'm not as heavy, but then it increases the intensity. So those are some ways to do it. At the end of the day too, like if it absolutely was bothering my client that much, it's not like the end of the world.

1:15:08Adam Schafer:No, it's not a squat or a deadlift, like this functional movement that you absolutely have to do. Absolutely. Look, if you like the show, come find us on Instagram. Justin is at MindPumpJustin. I'm at MindPumpDeStefano and Adam is at MindPumpAdder. Thank you for listening to MindPump. 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.

1:15:53The 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 mind pump media.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.