2644: Eight Best Carbs for Bodybuilding & More (Listener Live Coaching)

14:58Adam Schafer:Here's how I use berries with clients. When they would eat small meals in between their larger meals, These were for clients that struggled with like, I need to eat something often. And I'd have them have a protein, and I'd include a carbohydrate that was low in carbohydrates, but was also easy and tasty. It was always berries. And then as a parent, berries, this is like the ultimate treat for your kids. Blueberries, raspberries, blackberries. Just leave them out. Leave them out, let them eat it. They're getting fiber. It's not a ton of sugar or calories in comparison to other fruits. Super nutrient dense, great.

15:31Sal Di Stefano:If just to touch on the kid thing, man, if you, you, and I've seen this play out in other people's kids that have done a good job with this, like letting your kid eat a lot of like raspberries, blueberries, strawberries as like their, their, their treat. They will grow up thinking that that's like a dessert. Oh, that's candy for my kids. Yeah. Max, Max thinks, you know, our after dinner, like dessert, last thing he eats Greek yogurt and fruit is like this crazy treat. Like it's like, and it is good. Yeah.

16:01Adam Schafer:it is good uh next up is honey this is nature's uh fast carbohydrate this honey is great packed it's great for in fact what else here's what's funny about honey it is the one carbohydrate that the car that the carnivore dieters will use to fuel the workouts yeah and i don't know why it's honey i think it's because it's like it's from an animal and maybe it's easy to digest i don't know i think that it's like fits in their philosophy right but you'll see like uh what's his name the doc the guy uh saldino yeah yeah yeah saldino is that his name saldino yeah paul saldino thank you yeah he now he was super carnivore advocate but now he has honey yeah to fuel his workouts um and honey's just easy like you could walk we could have a honey stick uh as an easy source of carbohydrates in the middle of a long uh like kind of strenuous workout

16:52Justin Andrews:and it'll give you uh the energy similar to banana yeah kind of a immediate sort of fuel source yes

16:58Adam Schafer:yes and then last oats oatmeal here's why i like oatmeal easy for breakfast yeah easy carbohydrates for breakfast um if you want a really fast bodybuilding hack uh for breakfast it's literally oatmeal with some protein powder in it mix it up boom you've got high protein

17:17Sal Di Stefano:it's also part of my bulking uh strategy with shakes uh adding a banana a half a cup of oats and whatever else things that you want to put in there is a great way to boost the calories up on a gainer shake. And it sounds crazy to put dry oats in a protein shake, but you grind up a half a cup. I've done as much as a cup in the shakes. When you get to a cup, the texture is a bit dry, but it doesn't bother me. I used to drink the oats down, dry oats.

17:50Adam Schafer:That's a mass gainer shake right there. It is.

17:52Sal Di Stefano:Great way to add a half a cup to a cup, depending on how much I'm pushing. With what?

17:57Adam Schafer:With a protein shake?

17:58Sal Di Stefano:Oh, then I would do the peanut butter, banana, Nutella.

18:01Adam Schafer:That's a 700-calorie shake. Oh, 1 ,000.

18:03Sal Di Stefano:It's close to 1 ,000-calorie shake. You put a cup of oats. You put a banana. You put a tablespoon or two of Nutella and peanut butter. That's delicious. And then whey protein. Oh, yeah. And then whole milk, if you really want to go, go after it. You've got yourself a 60-gram, almost 1 ,000-calorie gainer. Homemade gainer shake using all these great foods in here.

18:24Adam Schafer:Now, because we talked about the best carbs, I didn't list these up here, but do you guys have like a worst carb for you? Like one that you eat and it's like, I know I'm going to feel like garbage later. I have one for me. Oh, yeah. Get it and flour in it. Like bread. Yeah, bread. But bread is the worst for me. It is.

18:39Sal Di Stefano:Bread is just, you know, one of the best. It took me a long time to eliminate bread from my diet. And I even went through phases of like, oh, doing the Ezekiel bread and like. Which is better than traditional. Right, right. Trying all these alternatives and stuff like that. and it's just like do i really need bread like is it that rewarding or great and it's like once i eliminated it and got rid of it not only did i feel so much better than i also realized like there's so many like there's so many things i can have in replace of it that are fine that

19:06Adam Schafer:it never bothered me bread for me yeah means uh uh i'm not going to feel good digestively and i'm going to crash if i eat like a lot of bread it's a compromise i'm going to fall asleep

19:17Justin Andrews:afterwards even sourdough and i love sourdough homemade sourdough is the best because my wife does that a lot but like i have to do it very sparingly still uh because yeah you'll get that crash and also too like there's a bit of gluten still yeah it will affect you yeah yeah all right

19:31Adam Schafer:so since we're talking about uh you know foods and stuff like that i read a study on protein shakes that i thought was awesome i thought this was an awesome uh study so i'm gonna read it to you which is pretty cool so this was a study that that they were looking for for young healthy it was young, healthy men. Okay. And I'm going to assume that they had, um, no gut health issues. Okay. Now the study was, does a 40 gram protein shake before bed improve or extend muscle protein synthesis in sleep? But also here's the issue. Will it negatively impact sleep? Because that's, That's the thing, right?

20:16Adam Schafer:Not eating before bed, the main reason why we do that is so it doesn't disrupt our sleep. Because who cares if you get a spike in protein synthesis, but you get crappy sleep? Right. It totally negates it. It's a wash. Not even a wash. It's worse. Well, yeah, it's worse. Yeah. Well, here's what they did. They gave these young, healthy men 40-gram protein shake before bed. It extended muscle protein synthesis for seven and a half hours, which sustained an anabolic response. And it did not disrupt sleep. You know, I -

20:44Sal Di Stefano:It did not disrupt the sleep. I have a theory on that too. Okay, I have a theory on this. So, I mean, a young, healthy male that is taking these shakes typically are active, trying to build muscle, and probably a lot of young men struggle to eat enough calories and protein to build. And therefore, that means they're in a calorie deficit or maintenance most of the time. I bet if you gave that to sedentary people. They're like a sponge. I bet if you gave that to me, exactly. And so your body's like starving for the extra calories. And I remember this, like just never being able to get enough calories.

21:21Sal Di Stefano:And so, yeah, eating at midnight didn't affect my sleep. Flip that on or, you know, fast forward 20 years later in my life where I actually am very sedentary compared to what I used to be. and if I go to bed or I eat something right before bed, I'm most likely already in a surplus. And so that affects the way my body digests it and breaks it down and utilizes it and then is tougher to go to sleep.

21:50Adam Schafer:Yeah, I think the biggest considerations are gut health. Are you sensitive in the sense that little things can disrupt your sleep? Because if little things can disrupt your sleep, then you probably don't want to mess with it. Whereas some people say I'm a little more resilient. I have healthy gut. My gut is healthy. Remember this was a shake. It wasn't food. I bet food would have disrupted because a shake is pre-digested. It's easy to digest versus I have to have a big meal right before I go to bed. But also these are young men who are pretty healthy. I don't know about you guys but I never had issues sleeping as a young man.

22:29Adam Schafer:Never. I never had insomnia or woke up in the middle night as a young guy yeah that didn't start happening to me till i was uh you know maybe later 30s 30s and now it's like you know i gotta pay attention to my sleep otherwise i can have bad sleep so i don't know if this is good advice for everybody but if you're like yeah i sleep fine got good gut health uh you know it's hard for you to get that extra protein in and you're like oh should i take a shake i gotta go to bed in 30 minutes uh i mean experiment with because they they looked at sleep quality they didn't just look at waking up but rather sleep quality and it wasn't affected yeah which is pretty good i i

23:02Sal Di Stefano:really think that the the deficit surplus would make a huge difference i agree yeah i think you're

23:08Adam Schafer:in a surplus you're more likely to have poor gut health anyway yeah right so all the above ends up

23:13Sal Di Stefano:happening because of that but the young man who's struggling to get enough protein struggling to get enough calories the the easy digestible shake just goes yeah we need this you know now that being

23:23Adam Schafer:said i will say there's probably a better protein shake than others to have before bed you're probably better off having a slower digesting this is where it might actually make sense for the casein like casein or egg uh now it's not because you want the protein to release slowly all night long i don't think that makes a big difference but i do know that way it absorbs so quickly that it actually causes a little bit of an insulin spike you actually can find studies on taking whey shake by itself with no fats, you'll see an insulin spike. You don't want to spike insulin before bed because that could interfere with growth hormone production.

23:59Adam Schafer:So you're probably better off with a slower digesting protein like casein or egg protein powder than you are with whey because whey is so quick digesting, which is a benefit maybe to replenish amino acids post-workout. You can make that case. But before bed, probably better to have the other stuff. You know what I mean? And then speaking of sleep, uh the one thing that we do that we have here that gets the best the best responses or reviews from our listeners for sleep is the eight sleep system yeah that just continues to blow people's minds and it's i mean it's obvious it's it's an ai controlled temperature on your bed that monitors your sleep and then adjusts itself yeah it literally adjusts itself i just give you better

24:44Justin Andrews:sleep i just introduced my friend and we were it was funny it got brought up because um we were sort of reminiscing because i was we were roommates in college and um a lot of my sleeping patterns like i i started to blame on him because um i have to have it like extremely cold uh he was a big guy and so it was like 30 below outside a lot of times he'd open the window he had to have constant air You know, the fan blowing on him, you know, all these things. But and I'm like, have you ever had like like this product where you put it on your bed and it actually cools and keeps your temperature consistent throughout the night?

25:24Justin Andrews:And he's like, what the hell are you talking about? I'm like, oh, I'm going to blow your mind, you know. And so he went out to go research it and I'm going to have to get feedback from him. But like he even know that existed. it and i'm like you don't have to have like a monsoon of fans on you all night long and just to try and like keep things no when the bed is cool that's like everything i was uh yesterday

25:45Sal Di Stefano:i was talking to james smith you know as you guys know james smith and uh he was on his story and he said the two best investments he's ever made into his health and fitness journey and he listed eight sleep is one of them and so i dm i'm like oh man you are you partners with him he's like no i just love the product and so i'm actually in the middle of introducing the two of them right now because i'm like how are you not if you're out there telling people we've got a huge audience massive following that eight sleep is the most one of the most impactful things you've ever invested in you they're not partnered with you i'm like let me make that connection for sure and since we've been in the new house um man it i tell you what i can now i've been testing this and i've talked about this before and i keep letting it go up i let my house get up to 76 degrees in the house and i it does not bother me so it saves you hell of money bro i that to me that is the if i'm if i'm you know eight sleeps marketing team that is the angle that i'm using save you money because if you don't know if you if you've never tried something like that or you can't maybe even fathom like would that make that big of a difference for me and then you're like oh that's it's quite the investment you know for you people would see it and go like oh that's not it's not cheap uh it's not a cheap product and so if you might look at it go like oh maybe not now or that's kind of expensive right now but if you realize how much less you have to run your ac at night to keep to keep your core temperature down like i guarantee i don't know the time frame like what the math is on it but you got to come up with like one of those calculators you know how uh yeah you know how prx does the gym membership one that's just to me that's such a brilliant way because someone's like oh man home gym that's thousands of dollars i know but it's like well if we let you make payments on it and your average gym membership is this much then we'll you finance over three months and it's like oh that makes sense i think eight sleep should do the same thing where it's like look at you if you can reduce your like reduce running your ac for this many hours for this degrees it translates to this many dollars and it's like oh within six months you've paid off your your eight sleep just by that and so i know it's uh i mean i have the i have my sheet and my heavy duvet comforter uh uh down comforter covering you covering me that's how that's how cold it keeps me yeah it is it is wild how's the only way i could keep that

28:05Justin Andrews:on top because normally i would push it all over the courtney side so that's my challenge is uh i'm

28:10Sal Di Stefano:uh you know some people i don't know if you guys are like this some people can just sleep with a sheet on them or nothing on them i need weight i don't know what that is and you know maybe it's something i need to look deeper into like childless you need a scanner a thunder vest for me whatever you gotta feel secure yeah whatever it is but you have doug hug you at yes yeah i i i need weight on me to feel really comfortable and that's just tough to do when it's uh when it's super hot in the room but with the bed i sleep with nothing i don't have no sheets

28:40Adam Schafer:on me you can do that no sheets i mean it makes sense to the guy who sleeps sitting up in the

28:44Sal Di Stefano:airplane in five minutes like so that makes total sense i feel very secure when i'm sleeping yeah Which is why I can't do that. I have to be just the right position and the right amount of weight on me and stuff like that and temperature. So it's life-changing.

28:57Adam Schafer:I heard a quote from Jordan Peterson. I wanted to read it. I want to hear what your guys' opinion is on this. So what he said was hyper-domesticated young men will find hyper-aggressive men attractive as role models because they need that aggression. they need they don't feel it in their lives and so they're attracted to so i think of like the

29:20Sal Di Stefano:andrew tate we have indirectly we have indirectly talked about this we have been joking or poking at these alpha male camps these retreats yeah these retreats for the last i don't know four or five years since they've really blown up and when i watch these videos it just looks like a it looks like a guy or whoever runs it or owns it is just totally taking advantage of all these beta dudes that think they need this ultra alpha yell scream you know uh this is a borderline max masculine toxicity type of shit it's abusive and type of behavior to counter their ultra beta life yeah

30:05Adam Schafer:so like what's ultra domesticated like what's an ultra domesticated man i think this is a guy that he's afraid to show any kind of assertiveness past they're very passive they uh they're passive in the relationships which looks which can come out as manipulation yeah we call them simps

30:23Sal Di Stefano:can you can you know they're constantly chat gbt that i'd actually really like to see what it spits off because when you when at first like okay you're defining it you're you're trying to define yourself but i'd like to hear what they think yeah what they think is the definition of hyper domesticated is that what you said hyper domesticated men like hyper domesticated or ultra

30:42Adam Schafer:hyper i don't care either ultra is the other one who cares yeah yeah i'm gonna say before he finds it i think it's it's it's a very passive afraid to be uh assertive guy who um he's constantly catering to women because this is the only way that they will talk to him and so he's always doing the like oh yeah everything and you're good and whatever and it's that guy i know i've known guys like this in a group of men it's that guy that gossips behind other people's backs because they're afraid to say things uh directly the term ultra domesticated men isn't a familiar form yeah we're gonna but likely is exceptionally skilled and willing to handle household tasks no

31:23Sal Di Stefano:that's not working yeah i don't think this is what he said hyper is what he did but i know what

31:30Justin Andrews:he's referring to yeah i think i'm not sure where he's pulling that terminology from that's what i'm

31:36Sal Di Stefano:curious yeah he's yeah oh here it is this is better yeah docile submissive yeah there you go that's what he he said hyper so that's what he that's exactly yeah so it's so it's it's so read

31:47Adam Schafer:it so everybody can hear it yeah general usage hyper domesticated man refers to someone who's perceived as excessively adaptable docile or submissive yeah so uh and they're trying to draw parallels the process of animal domestication uh yeah it's uh and you're going to be attracted to the ultra ridiculous fake masculine uh role models because you think you need that well yeah yeah you know because you're like that's your biggest deficit well it's the the two ends of

32:17Sal Di Stefano:the spectrum yeah yeah you know both toxic yeah exactly both unhealthy and the and the truth is somewhere in the middle is probably the healthy balance right for this person but you're attracted to the opposite in the spectrum because you think you need that.

32:29Adam Schafer:By the way, this is why young men that grow up without a good male role model, like a strong, healthy male role model, why they tend to become more violent, why they tend to get attracted to it. They overcompensate. Because their ideal of masculinity is media. They didn't have a good role model that showed them how to treat women properly, didn't show them how to be assertive properly, didn't show them how to be aggressive when necessary, but also how to be, uh, you know, calm most of the time. And so what they see is, uh, you know, rap music, uh, athletes, uh, media, and they're like, Oh, that's masculinity.

33:08Adam Schafer:So that's what I'm going to become because they didn't have that, you know, that role model. You know, I know that as young man, you need that role model.

33:14Sal Di Stefano:I know we talked about maybe making an episode of this, but I just feel like, uh, it's so top of mind that maybe now's the time to kind of bring it up or talk more about it because we just got off the phone in a really cool question asked from an old friend of ours mike uh who's reaching out to us about you know this uh stigma around like men asking for help yeah you know and that you know what is it about that that men don't ask for help and that it feels uh it feels like it's it feels less masculine to do that and basically he was complimenting us because he's like man i just feel like you guys are not that you you represent a very strong masculine man but yet you guys are so quick to ask for help and he goes where does that come from and i felt like all of us were giving similar but yet different answers uh around that and so very similar have you thought about that before have you ever been complimented like that before and really unpacked like where that all comes from for you well i think there's personal

34:15Adam Schafer:you can have individual reasons to why maybe you feel like if you ask for help you're a burden and maybe you grew up thinking you had to be useful and or be lovable and you know that kind of stuff but i i also think generally so i'm gonna speak generally if you look at the help market like therapy for example it is not geared for men it is not geared for how men typically get themselves out of things it's geared more towards how women get themselves out of things so i'll give you guys i'll paint a scenario okay yeah your wife comes to you and she says to you oh my god so and so at work is such a whatever i'm stressed out this is so difficult you've probably learned this as men now yeah that the last thing you should do is give her the answer yeah try and solve it yeah which she probably what she's looking for here's what you need to do empathy someone to confide in she wants empathy someone to listen yeah and then she'll figure it out right but what she probably wants is oh man honey that sucks wow that really sucks that's really difficult right that kind of thing how are you feeling about it now here's the deal you guys come to me one of you guys has a problem you come to me yeah you're like imagine this adam you come to me you're like hey Sal man I'm really stressed out and have a tough time and I put my arm around you it's okay you're like what the hell I'd like body slam you yeah you just you feel like what this this is I don't want to talk to you ever again yeah because what men need is a direction and a purpose yeah and so I think that's the other reason I think when men ask for help uh we don't we especially in a professional setting we don't get direction and purpose what we get is a lot of empathy which kind of makes us feel yeah like like not helpful like it's not helpful it's maybe useless and oh gosh i guess i am terrible you know type of deal which is why here's the other point i'm gonna make around this a good group of friends male friends helps because your buddies what they'll do is they'll talk crap to you or they'll and what i mean by good friends you trust them and you love them it can't be someone you don't like because this won't work but if justin comes up to me and he's like bro you're getting fat dude like you need to get like you need to get your shit together man you get healthy i'm like okay i'm gonna i'm gonna start yeah or if i come to him with a problem and just like what you need to do is this thing over here like i'm gonna appreciate even if i disagree i'm gonna appreciate that here's what worked for me and then like you convey like you know some answer that worked for you so i think that's a big part of it yeah i don't

36:28Sal Di Stefano:know i just feel like to me uh it was like the speed at which we get to an answer i mean and it's so easy for me to unpack this right now because i felt like there was a moment yesterday where this happened where you have four men in a room we were kind of like arguing and debating this the first place my brain went was like who's dealt with this problem more than me and probably could could advise better than anybody than the four of us and so i'm like call eddie you know call someone like that's right away i defer to that versus it's a hundred percent my point yes

37:03Justin Andrews:you're all trying to find that solution that's right and we're not with the frustrating part is when we we start talking in circles and and we're not getting anywhere and and it's about feelings and it's in the emotions rise it's like get me out of here dude give me the solution no

37:18Adam Schafer:no you're literally backing up what i'm saying adam imagine if you went to all these people and they came back to you like oh man that's really tough how stressed are you really stressed what the hell and not only that but the other part of it is you have a direction or purpose i need this i need help here's the purpose can you give me a hand and they reply and say yes do this yeah so you're out there looking for the answer because you have a purpose yeah but with the

37:42Sal Di Stefano:challenge that mike was saying that most men don't take that step that's right right most men don't like i like i said like get like it's such a default easy thing for me where there wasn't a time where i'm like we should try and figure this out ourselves like and we even though i know somebody who might know the answer like i i want to prove i can figure out like i don't have that

38:00Justin Andrews:i don't badge of honor like yeah i get it yeah i just well you're more like that admittedly i can

38:06Adam Schafer:be like you've admitted that you're like you're more like that's more of a personal thing because i always felt like it had to be useful yeah uh so like i said there's individual there's probably a

38:15Sal Di Stefano:lot of men though that feel that way they can i think so i think that that can happen feel the role of provider have the answers but but again it's always like being stoic and and not being

38:25Justin Andrews:like emotionally weak yeah well so that was you know that was a part of it but i had to learn that uh you know or in order to improve i have to bring people in to to really help yeah but i'm

38:35Adam Schafer:going to counter that again you guys you're right and we have our own individual reasons but is can trust can justin take good direction for men he respects yes absolutely he's had coaches can i yeah absolutely yeah uh i read a great post on x uh a while ago you just reminded me of it was a male psychologist that wrote this and actually they reposted something and commented on and the post was uh guy breaks guy guy's girlfriend leaves him so he goes to the gym to try and try and get in shape when what he really needs to do is talk about his feelings okay all these people commenting this male psychologist reposted it and said actually you would be surprised how many men come out in a much better place because they go try to work on work out or work on themselves yeah and it's it's it's totally true yeah it's the guys like i'm not talking about my feelings but you know what i'm gonna go do i'm gonna go get better i'm gonna go get better and that looks like whatever working you are working on improving that's right that's right so it's just different it's just different not to come off or sound like i'm at all defending

39:37Sal Di Stefano:somebody like andrew tate but if you listen to his content talking to so many young men that come to him with depression and this and that that's always his first piece of advice it is go work out some

39:47Adam Schafer:Some of what he says is true, which is why I think he's so doing it. Exactly.

39:50Sal Di Stefano:That's why he's done as well as he's done as far as the popularity is because there are grains of truth in the stuff that he says.

39:58Adam Schafer:He's just the best.

39:58Sal Di Stefano:I still think I agree with you. He's the other extreme of that example that we gave. And somewhere in the middle is probably the truth. But there are some very practical things that he advises some of these young men that do work. It's like, hey, if you're a depressed guy, go try and be depressed with abs. See what happens. Seriously. like that simple like like you're you're depressed you can't figure a way out like i dare you to go do go try and be depressed with abs and it sounds such a vain sure way of saying it but it's like journey but yeah but a lot to learn yeah exactly the pursuit and journey of i mean less people are uh you know have abs than are millionaires that's a hard task that's right to solve and let me tell you what a confidence builder it is to figure that out and like you Try being depressed and doing that.

40:44Adam Schafer:You know who's a good example of a male role model that has the qualities, like you might say with Andrew Tate, where it's like, no.

40:51Sal Di Stefano:John Deloney, Arthur Brooks.

40:54Adam Schafer:Joe Rogan. I think Joe Rogan's a great example. He's humble. Yeah. He always asks for questions. Not the guy that says, I know everything. But he's also got that masculinity. He's also got that, like, I'll go handle this. I'll go work out. I'll go try this thing to get better. And so that's someone I would point to. Andrew Tate, he's got some truth, but he's also a womanizer douchebag ego manipulator yeah you know yeah but to your

41:18Sal Di Stefano:original point is that we have we have these hyper domesticated males by the by the droves and it's attracting somebody like that because that's why and like maybe 20 30 years ago that guy doesn't get popular whatsoever nobody's seeking that as bad as they're seeking that where there's so many men that are seeking that right now these men have just been discarded you

41:39Justin Andrews:known in society you know it's just it just seems that it you know all the the positive traits have

41:45Sal Di Stefano:been really downplayed yeah by the way and someone like us we're not clickbaity enough we're not um we're not enough uh even though if you you could argue if you listen to the show for long enough we get that compliment from a lot of young men right as far as the this the stuff that we say and help them with but because we're not extreme enough on the other side we don't seem to get the same type of attention attraction for those reasons by the way you know who sounds the

42:08Adam Schafer:alarm the most on what you just said, Justin, where a lot of young men are getting discarded and just kind of told that they're worthless and masculine traits are terrible. Do you know who the people are that are speaking out the most against that? Mothers of sons. They're the ones that are really sounding the alarm because, and these are women, but they have sons and they see it and they're like, okay, this is a problem that needs to get solved. I can see what's happening to my kid in school. I can see how they're behaving and they need to understand that masculinity, not only is it not bad, it is needed.

42:39Adam Schafer:Healthy masculinity is needed in society. Are we turning? It's purpose and drive, really. Are we turning? Yes, I think you are turning. I think we are turning, for sure. I could also go the wrong direction, but I think 100%. Enough people are talking about it now to where you're starting to see. And by the way, when you look at the data on people who are adopting or moving towards religion. I think part of it's the discipline. It's Gen Z men. Gen Z young men are moving most. I think they're the ones that are seeking the most. Yeah, yeah. Speaking of this kind of along the lines of this topic, do you guys know what the oldest mention, historical mention of progressive resistance is?

43:26Adam Schafer:Uh-uh. Have you guys ever heard of the story? Is it not Atlas? Milo? Milo? Yeah. Milo of Croton. Where he's carrying the boulder up. The bull. No, the bull.

43:37Justin Andrews:I'm sorry.

43:37Adam Schafer:Yeah. Doug, can you look it up and see when this was first, like how old this is? It's the first example, written example of the understanding of how progressive - He has a calf on his back. Yeah, of how progressive resistance makes him stronger. Every day carrying the calf up the hill. He was like a wrestler. He was incredibly -

43:54Sal Di Stefano:Is it a true story? I thought that was - No, it's a myth.

43:56Adam Schafer:Okay, I just said, I thought that was a myth. It's a myth. But what's cool about it is, and I'd love to see how long ago this story, originated it's like yeah sixth century bce okay so this is old yeah but it's a great example so the story goes milo as a child as a young man picked up a calf on his back and would carry him and he did this every day and as the calf got bigger eventually turning into a bowl milo got stronger yeah uh and it was the first mention uh of progressive progressive overload and and

44:26Sal Di Stefano:resistance isn't that cool now the way it was presented though was not like that though was it no that's what it was yeah it was it's literally talked about how that is how he got

44:33Adam Schafer:stronger that's how he got stronger that was his training as he grew he you know the the calf the cow grew yep he lifted it and every day it got bigger and so he got stronger oh yeah i mean i

44:44Sal Di Stefano:knew that i i wish that i mean it's kind of cool like progressive overload right well i mean to that point i i wish as a young man that i kind of i understood that uh on at the level that i do today and thought you know i could have really approached my training as in a much simpler more methodical way of just like you know i'm just gonna i'm gonna do the same thing but just add half a pound every week or something like that and when you think about a decade or decades in my case later like jesus imagine how just strong and then also how healthy you would have safe you would have done it that way like it would just would have been a far better approach oh better

45:24Adam Schafer:than what i did which was always just see how much i could lift every time yeah you know and not

45:28Justin Andrews:jumping like you know 25 50 pounds uh every set you know i always thought about that too because there's those fractional weights oh my god i wish i had i wish i had the discipline to just i mean yeah to really like methodically just and even like those little magnet weights just add those

45:45Sal Di Stefano:on to where you don't even know that's what i mean like i'm gonna like this would probably serve so many young kids that are lift getting into lifting it's just like it's like every week add a one pound weight yeah and literally just follow the a good solid basic routine and practice yeah and just get good at the lifts and you know you know quietly add that half pound you know you're not paying attention and just keep going at that and watch how strong you get and fit along the way you

46:11Adam Schafer:know so speaking of strong of fit i'm going to mention this peptide stack again because it is every time I use it, it is amazing. What do they call it? The whole brain stack? Oh, yeah. It's BPC-157 and Thymusin Beta. There is a synergistic effect from that, everybody. Now, both of them are great for healing, recovery. One is more for muscle. The other one's better for cartilage, connective tissue. Both by themselves, remarkable. When you combine them, there's a synergistic effect that changes the way my muscles look and actually makes me leaner. And I talked to Jay Campbell about this. I said, what do you think is going on here?

46:46Adam Schafer:Because he actually lists that stack as one of his favorite fat loss stacks.

46:51Justin Andrews:Yeah.

46:52Adam Schafer:And I said, what do you think is going on? And he's like, the upregulation of the growth hormone receptor is happening. So your growth hormone becomes far more effective with both. So it's like taking growth hormone with just two peptides that have nothing to do with that. That stack is like, have you guys used both together? Oh, multiple times. Together. Yes, multiple times.

47:10Sal Di Stefano:I mean, I only take them together now. I won't just take one by itself. is like you may as well have the other one because they stack so well together. I mean, my theory is that this has been the athlete stack for decades now because we've known about it for a long time. I think that between the hyperbaric chamber and that and red light and that stack is what is getting these torn ACL, MCL football players back on the field within months. So fast. Yeah, like it's just the only thing that makes sense to me, like how they're able to recover that quick and then get back and perform that way have you used

47:46Justin Andrews:that stack justin i've used it once and um this is uh when i was i think it was with when i was having like uh back issues and like my my ql and everything else yeah because every now and then i'll get a flare-up of that and um and i wanted to see if it like really made a difference because i was taking the oral and i didn't really notice much difference for gut but but then i started doing the injectables and i um that was the first time i actually used the the uh thymus and beta in combination with it dude yeah it was it was a lot very effective i definitely felt the difference

48:19Adam Schafer:i wish i had access to peptides as a trainer when i was a trainer i wish did you imagine can you imagine with your clients that good nutrition advice good training here let's throw this

48:27Justin Andrews:little turbocharger on you because i mean yeah because you already got all the different like mobility practices and a lot of the different you know in combination with that that like you could really like put them in a healing environment plus i had you know towards the end of my career

48:40Adam Schafer:i had a i had a affluent client base so they would not have they wouldn't have spent money on peptide they would have done it if i told them to do it they would have done it and it would

48:49Sal Di Stefano:have been mind-blowing i think a lot of fitness people are are integrating it in their regimen now i mean just if you have the clientele that can afford to bodybuilders so i was talking to

48:59Adam Schafer:i'm not going to say who i don't want to give anybody away but i was talking to a pro body builder the other day and he told me that all the pros now all peptides stacked out oh they're using glp1s pre-contest of course and you know what they're saying we knew that was coming do you know what they're saying so pre first off he's diet easy you know this is cheating for bodybuilders it is it's the hardest part what made bodybuilding bodybuilding was pre-contest diet like everything else is easy the training's everything else as hard as it is piece of cake you starve yourself to get down to two percent body fat so hard that is some discipline yeah and now they're using gl They're using GLP-1s, and what they're saying is like, bro, I only ate 10 grams of carbs yesterday.

49:37Adam Schafer:I only have this many calories, and I'm not even hungry. I don't even care. Like, oh, you cheater. Takes that out. Yeah. Yeah.

49:42Sal Di Stefano:No, what you're used to is dreaming of food. I would have midday dreams, dude. Midday. Never in my life. When would that happen, by the way? What body fat percentage would it start to get really weird? Oh, that's a really good question to ask and make me try and think back. Sub 8. Yeah, sub 8. That's when it got weird for me. Yeah, yeah, as you say, I can get just under, like as soon as I start to get single digits, I'm getting close. Once I start getting eight, seven, definitely six. Then it's like fantasizing about strawberries. Once I got under sub six, I saw food move through my body, if that makes sense.

50:20Sal Di Stefano:You eat it in your veins. Yeah, yes. I mean, I would eat or drink something, and I felt like I could watch it go to the places. Yeah, yeah. It sounds crazy to say that. No, I know exactly. But when you were, your skin is paper thin like that, you're ultra sensitive to everything because you've been depleted for so long. The slight adjustment.

50:40Adam Schafer:All you think about, so this was for me, I've only gotten, I've gotten below 7%, maybe three times in my whole life. And like what you're saying exactly, Adam, eight, 9%, I can do that. And it's not like taking over my life. When I've gotten below seven, and especially below five, all I thought about was food. Oh, yeah. It's the weirdest, worst. You have to be so disciplined. It sounds horrible. It's all you think about. All day long.

51:06Sal Di Stefano:This is where the massive adoption of the cheat meal or day came from was because you knew you had to be so perfect all week long that you're always thinking about Friday at 4 p.m. I get to have that 1 ,000-calorie meal. and I haven't had a meal over 450 calories. Bro, I was talking to something positive.

51:30Justin Andrews:Yes.

51:31Sal Di Stefano:So you just think about it. I can do it. Oh, I got seven more meals down to go until I'm there. It's just like, oh, then I can. It totally was psychologically. I was talking to this. By the way, unhealthy relationship for 99 % of the population.

51:44Adam Schafer:I was talking to, again, my buddy who's a pro, and he goes, bro. And I'm like, how's the pre-contest going to do this? He goes, I was making my. He goes, he used to compete before he became a dad. And he goes, it sucks. I said, why does it suck? He goes, I'm giving my daughter oatmeal, and I'm just angry. Because I'm giving her oatmeal. And he's like, I want to take a bite out of her oatmeal so bad. He's like, I'm just pissed off the whole time. It just never gets easier, huh? It gets worse. Yeah, it gets harder and harder.

52:11Sal Di Stefano:You're fighting your body. Well, think about it. Your body, that's why at 8-9%, it's like, it's not that bad of a deal, because I still got plenty of reserve. But as you really tap into those reserves, your body's doing everything to keep you from dying. biological the natural biological signals that you have your body is screaming at you like yo bro we're getting real close to death here like it's time to like guy and so yeah so i even think that's where the dreams start coming and everything like that it's like this is becoming such a high priority that we're going to make you think about it all the time you would rather this is how it

52:42Adam Schafer:we're incredible machines when you would rather eat a rice cake with peanut butter on it than have amazing sex with your wife that's how much i'm not even joking yeah no well especially that because you're that low calorie yeah your libido dies yeah yeah your body's not even thinking about reproducing at that i wish people knew this when they looked at that and said i want to look like that no you don't no that's a torture no it's not yeah it's so over it's so overrated and like

53:07Sal Di Stefano:and there is a definitely a there is a genetic anomalies of people that can just look that way and they're not as horrible, most people will feel horrible. Will feel horrible going down to that level of body fat percentage. The educational piece was the most valuable thing I got from it. That was the most valuable thing.

53:26Adam Schafer:When you're that lean, here's what happens. When you're that lean, if you gain a percent body fat, you see it a lot because you're so lean. If you hold three pounds of water, you see it. Everything you eat - It affects you almost immediately. You see it because you're so lean. it's like you're translucent you can see everything so that's what made me i i think it it gave me

53:48Sal Di Stefano:the the words for which is interesting for the average client so much better because i experienced what up until that point i never i never connected the dots to my clients that would say things like adam i'm i'm doing all the things but i know i'm getting fatter i feel fatter i look i know it i'm looking in the mirror i'm and i'm like no you're not it's all in your head it's all in your head and then I would it would happen to me I would be on this perfect diet but then I would eat something that was just a little more inflammatory or I didn't get as good as sleep different or I you know I ate a little extra carbs or did something and all of a sudden it like it looked like I screwed my programming up like I look like oh my god I put on a pound of fat yesterday but I'm like I can track everything I it's not even it's not possible that I could have done that but yet I'm looking at myself convinced I did something wrong with that way and then and then it would that inflammation would pass the water retention would go and then 72 hours later oh i look good again i'm like oh shit now this happens water to our people every day you know or not every day but throughout their training program this is happening to them and it's just harder to tell because they don't have such a they're not so dialed they just can't pinpoint it yeah yeah and then and then if you don't know any better you course correct and you think oh god i'm cut your calories i cut more i gotta do this other thing and when in reality you were actually perfectly your body would just hold a little extra water or you ate something that inflamed you a tiny bit or whatever the case may be and that perception uh throws off what you were doing which was perfect

55:24Adam Schafer:already by the way for people who are interested in that peptide stack we have partners at mphormones.com so you'd want to go there they're doctors these are actual pharmacy uh you know uh compound pharmacies that'll make it for you. Anyway, I got to tell you guys about this new sport that I started checking out on social media. Have you guys seen Doug, can you type in Sanchi Kwadi? It's in the notes there. Make sure you hit mute on the TV. I want them to see. It's an Indian fighting sport and it's typically like bigger, heavier dudes. And they're in a circle in the dirt. They're wearing just like...

55:59Adam Schafer:So they slap each other's chests? Yeah, dude.

56:01Sal Di Stefano:What is that? I don't know. I've seen it on Instagram. on Instagram before. And it's just... How do you win? How much you can take it, I think, right? I don't know. I should read the rules. You remember when we were kids, we played that like, what was it, Shoulders? Oh, yeah. Where you sock each other's shoulders until the other guy just gives. You know what I'm saying? To get a dead arm. Yeah. Like, all right, enough, enough, enough.

56:22Adam Schafer:So here's what it is. One player, the Raider, slaps the defender on the chest. The defender tries to grab the Raider's wrist to restrict their movement. If the defender holds the wrist and limits the Raiders' movement, the defender wins. If the Raider escapes the grip, they win. Fouls are called if any part of the body other than the chest is struck or grabbed. So they're in a circular arena, often with a bamboo pole wrapped in red cloth placed on the ground with the winter parades. It's a rural sport often performed during festivals or gathering, showcasing physical strength. It's funny. Look at these guys.

56:58Adam Schafer:I've seen a guy like run, jump, slap. So the goal is you have to grab his wrist, but if you actually try to grab... So you're trying to be elusive with it. Yeah, then you lose. So you're not going to try and grab it unless you can grab it. So it's wrist grabbing for you. Strange.

57:12Sal Di Stefano:This clip looks different than what I've seen. I've seen these in dirt, just dirt field things.

57:18Adam Schafer:As soon as it plays, we'll be able to see what's going on. It's just a bunch of steel images. I'm trying to find some action here.

57:24Sal Di Stefano:Okay.

57:25Adam Schafer:This group chest slapping? I've never seen that one before, Doug. yeah and then i've seen other videos yeah and they're like they got they get knocked out with a with a chest slap wow it looks fake to me but now i get the rules so that's probably why it

57:40Sal Di Stefano:does yeah that's interesting i had no idea the rules i didn't know how i again you never know these days if it's just like some viral trend no it's an old sport yeah i didn't know it was a sport i thought it was just a viral trend that was going i love i love finding obscure

57:53Adam Schafer:quote unquote combat sport i mean he's a big ass indian dudes look at that guy bro he's jack i love

57:58Justin Andrews:These team combat ones. Those are terrible. Look at what they're doing right now. Can he choose anyone to slap?

58:06Adam Schafer:I've never seen it in a group. He's wrestling. Doug's searching skills.

58:13Justin Andrews:I typed in what you gave me.

58:15Adam Schafer:Put Indian slap, chest slap, fighting sport. Do that.

58:25Adam Schafer:This looks different than what I've seen.

58:27Sal Di Stefano:I know the one you're talking about, they're sometimes like dirt. Yeah, yeah. It's just like two guys. They're normally wearing like a diaper-looking thing. It almost looks like a sumo version, Indian sumo version, but not sumo. And then they're slapping.

58:40Justin Andrews:If you guys don't see his screen, there's a guy jumping super high.

58:44Adam Schafer:Yeah. Like I said, I love –

58:46Sal Di Stefano:I mean, this one looks interesting too, though.

58:47Adam Schafer:I love obscure fight sports because I think they're so interesting. Like Senegal-y wrestling is awesome. Yeah, yeah. There's a sport in Italy. it's called cultural storico I think it's called it's like soccer but it's anything you can fight each other yeah I like the rites of passage

59:04Justin Andrews:one too with certain tribes like if you've seen that one where they have like vines that they tie up to this like tall tower yes and they jump off like a bungee jump and it doesn't stretch though it doesn't stretch but it goes just their head almost hits the ground yeah and it's like love it oh my god

59:20Sal Di Stefano:yeah see this looks like a show right yeah this is what I've seen they're in this dirt And then there's this one sport.

59:26Adam Schafer:I want to say it's Pakistan. I got to find it out. But there's this one guy. He's like the viral guy of the sport. And Justin, I think I sent you a video of this. Probably. It is a massive stone, like smooth stone boulder that's on the ground. Okay. And this guy gets, he squats down hell alone. It's got the best mobility I've ever seen. And he pulls it up to his knees and then he pops his hand underneath it and stands up with one hand. And it's on his. And the stone is like 300 pounds, bro.

59:53Justin Andrews:Yeah, and you see how low he squats to really get under it.

59:56Adam Schafer:It's insane. The technique involved is ridiculous. And the guy's obviously very fit.

1:00:00Sal Di Stefano:It's so funny to me how much you like all these obscure sports, but then you're not a sport guy. You don't watch sports here. I did fight sports.

1:00:05Adam Schafer:Remember, I did judo, jiu-jitsu. Yeah, he does the random stuff. I did judo, jiu-jitsu, anything that involved combat. I love all sports. I was always interested. Other sports was like, I just wasn't that interested. You let me watch any kind of a wrestling, any kind of combat sport.

1:00:20Sal Di Stefano:I feel like you have such an appreciation, though, for history, psychology, that I feel like if you actually just cared enough to sit down and learn all the things, because that's how I always fall in love with a sport. I'll see a sport until I learn the rules and the strategy, and then I go, oh, that's cool. Oh, I appreciate the hell out of them.

1:00:42Adam Schafer:For example, football is one of my favorite sports to admire because it is as close as you can get to war. Sure. Because you literally have your fighter jets, you have your tanks. The ultimate strategy sport. Every player looks different because they have a different role, like you would in war. And then you have to do these plays, and it's violent, and it's incredible.

1:01:04Sal Di Stefano:There's a really good series, you guys, on prop. Oh, that's the one.

1:01:07Adam Schafer:That's the stone lifting challenges. Bro, these guys are animals.

1:01:12Justin Andrews:Yeah, that's crazy. I mean, in Scotland, too, they do this. They have specific stones forever that are lifting stones. Oh, yeah. You just go into somebody's backyard and try to live.

1:01:22Adam Schafer:Bro, that's a 366-pound stone. Look at this guy. Wow. He's just going to pick it up. You know how hard that would be to lift off the ground?

1:01:28Sal Di Stefano:Do you see the guy who just set the record for the, because it's the same thing. It's the shield, the heavy shield of the strongman. He just set the record how far he carried it. It was crazy.

1:01:35Adam Schafer:You know what I like about these weird sports, like these dudes in these rural areas that are lifting stones? Do you know how badly this guy would kick most people's asses? Like how strong you have to be to lift a rock off the ground? Oh, yeah. And just, yeah, dude, look, he's a giant. Yeah, it's insane.

1:01:51Sal Di Stefano:There's a good series on Prime that it's all on Madden, the video game. Yo. And the entire, I think it's like a seven-part series. I think it's called Madden something.

1:02:02Adam Schafer:Didn't Madden influence football, the video game? So much. Oh, yeah. So much.

1:02:07Justin Andrews:That game, yeah, it really opened up people's knowledge base. So there's a great documentary that came out a few years ago,

1:02:14Sal Di Stefano:right after Madden passed, that was really good, too, that I think was on Apple or something like that. then this one is all in the game the entire history of building the game and it goes all the way from its inception to uh its release coming out this year and like all the trials and tribulations of of that game and the times when they almost lost about the madden curse everything madden curse is in there everything you can think about with madden is in there but the the realism of that and the to be so accurate to the game and then what it's done for kids like learning from it oh man what you simulated strategy yeah i mean i i never uh i only played football for a short stint when i was really really little and so i didn't understand the game until i got into high school and the only reason why i really understood the game was because i played madden wow it's because i played the video game and like you learn so much from

1:03:03Justin Andrews:it took me a long time because i i was very i would isolate like my job and i was like really good at my job and my specific position on the field. And then I had to learn everybody else and how they interacted with every play. Yeah. Well, so then, then once you start learning what everybody else is doing as well, you can predict more accurately predict, you know, how this is all going to sort of funnel the ball carrier or where, where the, the, the spots are going to be, where you're going to be most impactful. And then I got into college and we just would literally study like just play after play after play and like i mean we we had the big screen we go into this theater room and we would just break down film for hours and hours and hours and it just my knowledge base of like you know predictability and like how to how to really put myself in a better position like was was tenfold well you don't have to step as much the evolution of what

1:03:59Sal Di Stefano:you're talking about is what i just love and i love hearing the breakdown from you know some like a Ray Lewis, for example, right? And the level of understanding that he has at in the practice is like to where his ability to look at the quarterback's eyes and know like, oh, he's doing this, this, and this, and like where to position him.

1:04:21Justin Andrews:Reads and keys. So for me, like, yeah, like reading guards, and like that was huge. And so once I figured out too, like how much pressure they put on their hand, and you could see that as they lined up, like I knew exactly where I was going.

1:04:33Sal Di Stefano:Yeah, so cool.

1:04:35Adam Schafer:If you like grass-fed meat, if you like high-quality chicken and pork, wild-caught fish, you got to go to ButcherBox. ButcherBox delivers it to your door, so it's great prices, but it's healthy protein. It's healthy protein. It's the best. It's the only meat company we've ever worked with. Go check them out. Go to butcherbox.com forward slash Mind Pump. By the way, we have a Mind Pump favorite cuts box that you could sign up for. also if you sign up at butcherbox.com forward slash mind pump you get$20 off your first box plus free chicken breast ground beef or salmon included in your box for free for an entire year go check them out back to the show our first caller is lisi from north carolina hi lisi how

1:05:21Justin Andrews:you doing hello hello how are you hi guys how are you i'm good how are you good very good how can we help you so i'm just gonna read my question first of all i want to let you guys know that you keep me company i drive an hour and a half to and from work every day and you keep me company every day to and from work yeah love you guys yeah but uh all right i'm gonna read this because it's just easier um i'm a 49 year old female i've been straight training for years but about eight months ago i started a program geared towards menopausal women to help build muscle and gain some weight. I'm not exactly happy with my results.

1:05:59Justin Andrews:I feel like I've mostly gained fat instead of muscle. My goal is to build muscle and get stronger, so I've decided to try one of your programs. I bought Muscle Mommy. My question is about sleep. I struggled with sleep since I was a teenager. Even with a sleep neurologist and a lot of medication, I rarely get more than five to six hours. I work 12-hour shifts and commute, so there simply aren't enough hours to get more than that. Is there any way I can still make progress off of that little bit of my sleep?

1:06:32Adam Schafer:Okay. Now the reason why you can't get more sleep is because you have issues with sleep, not because you don't have enough time to sleep, right?

1:06:38Justin Andrews:Well, no, I don't have enough time. I don't get home till 830 at night. So by the time I shower, get in bed, 915, I got to get back up at 3. Damn.

1:06:47Adam Schafer:3 a.m.? Damn.

1:06:49Justin Andrews:Yeah.

1:06:49Adam Schafer:Damn. You're a beast. Yeah. The only way to get around this, your best second option would be to take naps. That's it. I can't nap.

1:07:01Justin Andrews:I just don't nap. I don't have time during the day. I work 12-hour shifts. My body does not – I don't nap. Even on weekends, my body just doesn't relax. I don't nap.

1:07:13Sal Di Stefano:When are you actually getting the workouts in?

1:07:16Justin Andrews:On Saturdays, Mondays, and Wednesdays. Saturdays, I'm off. Mondays, I work eight hours. Wednesdays I work 10 hours.

1:07:23Adam Schafer:All right. We're going to put you on MAPS 15 so you have more time. Yeah. And you need to sleep. Five to six hours a night is absolutely detrimental. There's no way around it. There really isn't. Now, are you drinking caffeine?

1:07:39Justin Andrews:I drink by 10 o 'clock in the morning, and it's just because I'm tired. Like, I take medication for daytime sleepiness. What is it? Because if not, I fall asleep driving. so I'm on medication for that to keep me awake during the day but I try to drink it before 10am but in order to get me through the day it's like

1:08:02Adam Schafer:that's why you can't sleep

1:08:05Justin Andrews:well I have a lot like I also have bipolar depression, anxiety and OCD so I take a lot of medication for that too so I don't know if that has anything to do with my sleep issues because I do have yeah like i take a lot of medication for sleep a lot yeah it might it definitely might but the the

1:08:24Adam Schafer:the wakefulness stuff that so i'm assuming you're taking something like adderall during the day to keep you awake no um modafilin okay so modafi uh modafinil yeah yeah so that plus caffeine will definitely make it hard for you to take a nap for sure for sure it'd be hard to go to sleep yeah so you know i would i would talk to your doctor and say look i want to try to be able to take a nap during the day. I need to work with my medication in a way that allows me to do this because at this point, what you're doing is you're really burning, you're really burning things out and it's, it's going to be very, it's not good, just not for your body.

1:09:02Adam Schafer:It's also not good for your brain. So I would say, Hey, look, here's the deal. Uh, I want, I need, by the way, I don't know if you know this or the data on this, but the effects of poor sleep on anxiety and OCD and depression are profound. So, yeah.

1:09:16Justin Andrews:So, so it's like listening to you and now I know. Yeah. Yeah.

1:09:20Adam Schafer:So I would talk to your doctor and say, look, I've seen the studies on poor sleep. I've seen what it does for depression and anxiety and OCD, all the things that I'm, that I'm struggling with. I need to get more sleep. I would like a schedule or I'd like to work with my medications in a way to where I'm able to take a nap at least. Okay. And I want to see how that's going to work and, and do it slowly and do it slowly. So that's the, that would be my advice to talk to your doctor. As far as exercise is concerned, it's going to be massive. Yeah. Math 15 is the way to go for sure.

1:09:54Sal Di Stefano:Uh, Lisa, is this a, is this like a, just a period of time in your life where you're going to do this job or this shift or this way?

1:10:01Justin Andrews:Or is this like, no, I've been doing this job for 30 years. holy shit wow wow yeah you're an animal that's rough i can't this is my job this is prayer i don't know when i'm gonna leave this job like i love my job i love being there like it's just yeah so i don't know and like it's just you've been like there's no nap during the day i work all day there's no nap i work in the operating room i'm a surgical tech there's no napping I'm on my feet all day. And then the Max 15, I bought it. But on the days that I worked 12 hours shifts, I can't do it. So I'd only be able to do it four days a week. Is that enough?

1:10:45Justin Andrews:That's okay.

1:10:46Sal Di Stefano:No, no, no. That's fine. That's okay.

1:10:47Adam Schafer:That's perfectly fine. You just stay on schedule. In other words, when you can work out, I do workout one. When I can work out, I work out two. Oh, I can't work out. Okay, I don't work out. And then the next one is workout three. So you just follow the schedule, and it's not going to look like a perfect week. Does that make sense? You just follow.

1:11:01Justin Andrews:I listened to your podcast today where you were telling somebody that. Yeah.

1:11:05Adam Schafer:Do that. Follow that. And then talk with your doctor. You work in the medical field. So find and sit down with them and say, look, here's the deal. I need to be able to get more sleep. I know it's impact on some of my symptoms, but I want to do it in a way that I don't crash out. So I want to do it in a way that's slow and easy. And I want to give myself some time, but I need to be able to at least take, because that nap during the day could very well be absolutely transformative. transformational. And it could lead to a lot of alleviation of your symptoms. It could, it definitely could. I'm not saying it might, it will, but it could, but the data on, you know, five to six hours a night of sleep and its connection to all the things that you said are strong.

1:11:46Adam Schafer:It's very strong. In fact, uh, you know, there's, there's a lot of data showing that getting more sleep solves those issues, uh, for most people, for many people, I should say.

1:11:55Justin Andrews:Yeah. When I don't get, when I fall into that two to three hours, I go into manic episodes and things like that. But I've been on sleep meds for like 25 years now. Yeah.

1:12:06Adam Schafer:This may take two or three years of fiddling and going down this process, but you are really burning things out. It's going to make things so difficult for anything fitness or health related. Just very, very difficult. I'm so impressed with how you sound.

1:12:21Sal Di Stefano:You sound so much better than somebody who's only getting that kind of sleep. You're very resilient.

1:12:25Justin Andrews:My therapist, she's like, I've never seen anybody survive.

1:12:29Sal Di Stefano:I was just saying, you are a savage. You are an absolute savage. I just, I can't believe that you sound as full of energy as you are considering the way you're burning the candle at Bowdoin and for how long you've been doing it for. I'm assuming you live like, are you like in the suburbs and you drive into the city?

1:12:44Justin Andrews:Yeah, I live in Redouf Borough and I drive to Charlotte.

1:12:47Sal Di Stefano:Okay. Yeah, yeah, yeah.

1:12:48Adam Schafer:All right. Yeah. No, I get it. And like I said, if you work with them and do it, and the goal is to do it as slow as possible, because obviously with your work, you can't, you know, You can't go into a situation where all of a sudden you can't work or all of a sudden you have, you know, it throws you into depression or manic episode. So a very slow.

1:13:09Justin Andrews:It's happened and I've been out of work for like three months at a time. It's happened.

1:13:13Adam Schafer:Yeah. So that's why I say work very closely with them and say, I want to go as slow as possible. Right. And then just try to nap. so that what it might look like is this by the way there's there's some benefit to laying down with your eyes closed and just trying to nap for 30 minutes there's even benefit to that so you might not fall asleep but there is evidence that shows that that's even beneficial and you just practice it and it's probably gonna take a while before it works have you ever tried like any

1:13:41Justin Andrews:guided meditation or like a brain fm or anything to kind of listen to no i've been listening to you guys talk about the Brain FM and the program I'm on is Warrior Babe and somebody the other day posted that on my page to try the Brain FM

1:13:59Adam Schafer:they let you try it for 30 days for free

1:14:01Sal Di Stefano:I love that, there's a guided meditation part too, to Sal's point, even if you can't fall asleep, if you just put an eye mask on, put your feet up in a chair and just listen to it for 20 minutes even if it's 5 minutes it is something, better than nothing you know um and attempting that and then attempting to work with your doctor to slowly peel back on maybe some of the medication would be the ideal situation is as much as i'd have you

1:14:26Adam Schafer:yeah yeah you'll get better results on it it's what's gonna happen yeah yeah yep no muscle mommy no no it's too much yeah it's too much for where you're at no no of course you do of course you do

1:14:37Sal Di Stefano:yeah because you want to do more you're a glutton for punishment no i'm not just get the 15 version

1:14:42Adam Schafer:eventually. No, you'll get stronger and get better results with Mass 15. Yes, yes, you will.

1:14:48Justin Andrews:So you think that's why my progress hasn't been great since I joined this program? Yes, yes.

1:14:53Sal Di Stefano:100%. Less is more for someone like you. For sure. It's an extreme environment. A very minimalist type of weight training program. Just because you're with that low asleep, that much work, you're already working out full time. You're already working out. That's work. You know, that's your body. It perceives that as stress, just like lifting weights. And so you're already, you're already maxing out all the time. The weight training program needs to be more conducive to your lifestyle. And so less is more for you.

1:15:27Adam Schafer:Oh, sorry.

1:15:29Sal Di Stefano:I'm sorry.

1:15:31Adam Schafer:Hey, listen, once you start seeing the results, it'll, it'll be motivating. Cause you'll know like, Oh my God, I'm stronger. Yeah. Okay. I starting to feel better. That's what it's going to be like. Yeah.

1:15:40Justin Andrews:I feel a little stronger, but I gained 15 pounds in eight months since I started this program.

1:15:47Sal Di Stefano:Yeah, yeah, yeah. No, I feel you. That's a lot. Lisa, are you in our private forum yet? No, sir. I'm going to have Doug put you in there. Yeah. That way you got direct contact to us, okay? So as you go through this process, you talk to your doctor, you got questions, just reach out to us. Just message inside the forum. Let us help you. And yeah, let us help you through this process. because like Sal said, if we go the direction we need to go, this is not going to be an overnight thing. It's going to be a slow process and a little bit of trial and error and see what works best for you. But we definitely got to work towards trying to get you more sleep.

1:16:19Sal Di Stefano:It's just too important.

1:16:20Adam Schafer:And even if it doesn't work, I think just trying to nap daily is going to give you some benefit. Because I have a feeling you don't sit still.

1:16:29Justin Andrews:Never.

1:16:30Adam Schafer:That's right.

1:16:30Justin Andrews:I don't even sit to eat lunch. They make fun of me at work. They're like, do you ever sit?

1:16:35Adam Schafer:Of course. Of course you do. Yeah, so laying down with an eye mask on, listen to Brain FM. Even if you don't fall asleep, that's going to benefit you.

1:16:44Justin Andrews:Okay.

1:16:44Adam Schafer:Yeah, yeah. Thank you so much.

1:16:46Justin Andrews:Will I see anything with this MAPS-15? You might. To be 50 next month. I was trying to do a little body transformation and nothing.

1:16:56Adam Schafer:You'll get better results with MAPS-15 than anything else.

1:16:58Sal Di Stefano:Yes, that's the right program for you. And Lisa, this is why I'm going to put you in the forum. You've got us, okay? So feel free to reach out. you got questions about what's going on or what you feel or what you notice reach out to us and we'll help guide you through it.

1:17:11Justin Andrews:Okay. All right. I love you guys. You're the best.

1:17:14Sal Di Stefano:Thank you. We love you too. Go get some sleep.

1:17:17Justin Andrews:Thank you.

1:17:18Sal Di Stefano:See you. Bye.

1:17:20Justin Andrews:Bye. You know,

1:17:22Adam Schafer:by the way, I'm not even going to pretend. I'm not even going to pretend to be able to like help or whatever. She's had doctors obviously work with her for decades. And so the fear may just be like, like like if i were to talk to her doctors if i were a trainer and i get on the phone i could imagine them saying something like yeah it sounds nice sal but anytime we change anything it throws her into this episode yeah and so it's it's we don't know the history right and so oftentimes what we do is we create this dichotomy of like this is good and this is bad when in reality it's like they're both bad this is just less bad yeah so that might be the situation uh but but there is i mean there's a lot of there's data on this like just sitting there for 20 minutes with your eyes closed.

1:17:59Adam Schafer:Speaking to our profession

1:18:01Sal Di Stefano:and what we are good at, less is more for this person. Oh, 100%. So that we can guarantee and speak to. What I can't guarantee

1:18:07Adam Schafer:is the medical...

1:18:10Sal Di Stefano:If I was her trainer,

1:18:11Adam Schafer:this is what it would look like. If I was her trainer, she would come train with me once a week. We would do two exercises and the rest would be stretching and mobility. It would be literally two exercises recovery-based stretching and mobility. Almost therapeutic. And I would trick her into relaxing in the workout. I've done this before where I'm literally like I'm trying to entertain sessions. That's it. 100%. My massage, that whole thing. Our next caller is Corey from Oklahoma. What's up, dude? What's happening?

1:18:37Justin Andrews:Hey, guys. I'm goosebumps right now. This is awesome. Where are you at right now?

1:18:43Sal Di Stefano:You're in a kid's club or something. Where are you at? Yeah.

1:18:46Justin Andrews:Oh, I'm in a shared workspace.

1:18:47Sal Di Stefano:Oh, okay.

1:18:48Adam Schafer:I was kind of expecting like foam or something for kids to jump off. Like the plastic balls go flying by. So what's happening, dude? How can we help you?

1:18:56Justin Andrews:Yeah. so first of all thank you guys you've made such a difference in not only my life but but in me passing along to my family not only my kids and my wife but also my parents so from the bottom of my heart thank you thank you man awesome thank you love it so um some stuff has changed since i submitted my question but i'll just kind of run through my question and then

1:19:18Sal Di Stefano:update you guys on what i've done since so cool uh my my health journey started in march of 2023

1:19:24Justin Andrews:I'd quit drinking heavily, but still wasn't feeling great. I was around 280 pounds, and I'm 5 '9". I went to the doctor for TRT because I thought that was my issue, and it was way low. It was like at 152, but I was also, my A1C was in the diabetic range. So that's when I got serious and found an online coaching service. that my doctor recommended an online coaching service that just helped me create healthy, sustainable habits. And I started walking and intermittent fasting and dropped like 40 pounds doing that. And then I was still kind of like the same shape, just smaller. So that's when I got serious and I found another online coaching service that focused on building muscle and stuff like that and dropped another 40 pounds, fell in love with lift.

1:20:16Justin Andrews:And I was following their programming at that time and all that so and then yeah my my wife and kids started coming along with me and doing the same stuff and i i don't know i haven't calculated how many pounds we lost in our family i bet it's close to 200 pounds so that's awesome anyways so i kept cutting until august of 2024 then i reversed and gained about a half a pound and i gained about a half pound a week until march of 25 since it had been in a slight cut but not really losing weight i've followed map since august 2024 i've done anabolic strong power lift and when i wrote in was doing symmetry which is my favorite of any of your programs love it awesome nice so uh even after the reverse only got to about 2500 calories a day i've been stalled eating 2000 calories a day mostly whole foods 180 grams to 200 grams of protein and i was tracking with macro factor i've tracked since July of 2023.

1:21:16Justin Andrews:Part of me says, even if I never get leaner, I'll keep going because everything else in my life has improved, but I'd still like to lose the fluff. I estimate my body fat at 25 % and have broken past that. Is this what it looks like or is there a way to keep progressing? Is this a mental block, metabolic thing? So since then, here's what I've done. I decided to take a break from tracking and transition to intuitive eating. I'm now averaging 2 ,800 to 3 ,000 calories a day. Still focusing on protein, getting 180 to 200 grams daily and sticking to mostly whole foods, except for some ice cream here and there.

1:21:52Justin Andrews:I put on a few pounds, but I feel amazing. My mindset, freedom around food and overall energy are all better without the constant focus on numbers. Also finished up symmetry, which I absolutely loved. And now I'm back in anabolic, restarting the cycle with fresh eyes. so what you got for me is this i so chat i put my photos into chat and it estimated my body fat at 20 percent uh i'd like your input on that but do i just keep staying the course or i would really

1:22:25Sal Di Stefano:love to hear it'd be interesting because i i think you made a great decision uh basically you kind of reverse dieted and you did it in an intuitive way and and gave yourself some freedom i would that's what i would have said before you told us that's the direction you went so i think that was a great decision be interesting to see uh where your body fat percentage went from those two like did it did it decrease while also increasing calories because if it did that was a home run situation like if you actually went from 2 000 calories from like a small cut you were doing went to intuitive eating had a bunch of freedom around food actually jumped your calories up to 2 800 and you didn't get fatter that's a big that's a win if you actually lost any even one percent of body fat huge win so and if that's the case uh and you think you you got you improved during that time that means you're you're more likely heading in the right direction of what

1:23:14Adam Schafer:your body wants and needs right now core let me ask you how's your a1c now how's your other blood

1:23:19Justin Andrews:markers everything improve a lot so i haven't tested my a1 i haven't tested my blood markers in six months but yeah i mean everything's in healthy levels i i tried going off for a while

1:23:33Adam Schafer:you're looking great your pictures are popping up right now for the first time you're not 25 bro you're doing great all right listen listen you're you're wow i'm gonna tell you this which i usually don't which typically i don't say i don't change anything yeah yeah you're on you're on point no no you're on you're on point but i'll give you a little bit of advice okay uh make health the priority, which is what you've been doing. Stay the course on that. Don't worry about the mirror. Don't worry about body fat percentage. Because if you keep getting healthier, which is what you're doing, that mirror, that reflection will continue to change to look healthier.

1:24:07Adam Schafer:So don't even look at it. Because the second you take your eye off health and you start to focus on the mirror, it's going to put a big wrench in this whole machine. So stay on health. Stay on health, mobility, strength, how I feel, energy, blood markers. Do I feel good? You did the right thing with your diet, by the way, because here's what you did. I'll paraphrase it. I was tracking. The tracking felt unhealthy, so I stopped tracking. So what you're doing is exactly what you need to keep doing. Just stay like that.

1:24:34Sal Di Stefano:I actually think you're probably right around, if not in the Goldilocks zone, where you are having this beautiful exchange of you're building a little bit of muscle, you're losing a little bit of body fat. But the mental fuck of that, because you're not seeing radical change from all the hard work you're doing, that gets to clients. They go, I know I'm putting in the work in. I know I'm making good food choices, but I don't feel like my body's moving fast enough. But the reality is you're actually in the most beautiful spot you can be. But psychologically, I get it. We've all been there, and it's the mind fuck.

1:25:06Sal Di Stefano:But I'm telling you right now, from an outsider looking in.

1:25:09Adam Schafer:Huge success.

1:25:09Sal Di Stefano:Huge success. Your transformation is incredible, and you look great. And you're going to keep progressing.

1:25:15Adam Schafer:Yeah. So long as you keep health at the center. the second it becomes appearance focused it's gonna it's gonna it's gonna it's gonna mess up

1:25:24Sal Di Stefano:but it's coming dude bro you look great that's what i'm trying to say yeah you look great you've made a radical change and it's only i mean just keep having fun with the workouts bro keep enjoying the maps programs and getting strong and eating the way you're eating like you're in a really

1:25:42Adam Schafer:really good place and if you just keep thinking to yourself like okay am i being healthy do I feel better let that be the compass right and follow that and you're and then the mirror will follow it's going to follow the the way you look is going to continue to improve yeah but keep and you did you're doing a great job I love the fact that you I love why you stopped tracking yeah like tracking can be good or bad but the the reason you said why you stopped is exactly why somebody should stop is because you're trying to make yourself healthy look how well it served you

1:26:09Sal Di Stefano:it served you perfectly I mean this is you're in you're in a good spot yeah great calorie intake right now the balance it sounds like you got nutrition keep prioritizing that protein keep lifting those weights and get trying to get strong and you're absolutely on the right track dude

1:26:23Adam Schafer:awesome yeah yeah you know again just to give you like just to put things in perspective you were on a fast track to diabetes you were on a fast track to uh heart disease you're on a fast track towards a lot of things you have you are on a completely different path now yeah completely completely so yeah don't change anything man maybe one thing uh a little bit advice that

1:26:47Sal Di Stefano:might be good for you just to just to help with the mental battle um i think it'd be worth actually going and getting one of those like uh body fat test and then don't check it for six months like literally just get it done have go to uh we can't even think of some of the names of the

1:27:01Adam Schafer:ones that they have that do the um like underwater weighing well yeah that would be great or dexa

1:27:07Sal Di Stefano:thank you yeah deck says bipod go get a good one done and just so you have a baseline and then just put it aside keep doing what you're doing for six months come back six months later and just

1:27:16Justin Andrews:just like some check check out yourself yeah you know so i've done i've had three decks of scans done the last one was in the first part of 24 and it pissed me off so i quit doing it

1:27:28Sal Di Stefano:no that's fine yeah you refer to it later yeah that's fine you know here's the deal about body

1:27:34Adam Schafer:fat percentage. Okay. It doesn't matter. It doesn't matter if you're healthy and you feel good. And then, and then also, also even for how you look body, I'll talk about extreme aesthetic focus sport, bodybuilding. Bodybuilders mess this up. They get so caught up on the body fat percentage that they go on stage and look like crap. And the guy with higher body fat quote unquote percentage actually beats them. So it really, it doesn't matter unless it's way out of control, but you're fine.

1:27:59Sal Di Stefano:No. And the reason why I suggest or I like it is because it gives somebody like me a really, really good, like let's say you did that and let's just say, let's play it out, worst case scenario. It comes back and you're not happy with the results. You stayed the same body fat percentage, or maybe you even went up 1 % and you've done all this work. It will tell me a lot about a lot of the things that you were potentially doing that you thought were ideal for you that I can adjust and do differently. What happens with a guy like you, who's doing a lot of the right things and the DEXA scan doesn't come out, you were actually probably cutting too much you were probably i want that's exactly what happened and and so looking back that's what i was 100 100 i know that's what happened to you because i could tell by the what you're doing all the you were too low a calorie and what you did was you lost weight but you also lost muscle and so then the dexa scan gives you kind of a shit result because you know you did all this great work and all but that's good information it's not like a bad thing it's just like oh wow i don't need to restrict my calories this much in fact my body's trying to tell me that it will all do better and you did the right thing by bumping them up and then i bet you money you'll see a more positive result and so that's why i like i like it for that reason sounds right it doesn't mean shit whatever but when you when you're doing all the things you're doing and you're just kind of checking in every six months it could really tell a coach like myself a lot about oh like yeah you did a lot of right things but the thing that we could have done is we could have fed you a lot more than what we did and that's why we saw what we saw you know

1:29:27Justin Andrews:that's exactly probably what happened you know what i'm gonna book another one it's time yeah

1:29:32Sal Di Stefano:and just listen approach it not as a uh like a competition with yourself i i need to be a certain it's like this is just data i'm just collecting some data right now because let me tell you i've been doing this for a long time and i still get dexascans that i'm pissed where i'm like what the fuck okay so that'll never end bro that'll you'll you'll you'll but that's every time you do it it's it's giving you more and more insight on the variables that you're changing and you'll just sharpen you'll get sharper and sharper about how you do that so yeah but treat it you know one

1:30:02Justin Andrews:of the one of the things that i'm trying to do is is that recognize the small things like this morning my wife and i went and took a walk get back take a shower and i'm bending over to tie my shoes and i just start laughing i'm like you know what it is so cool to be able to bend over and tie my shoes this area of conversation and keep breathing like it's awesome yeah you're

1:30:22Sal Di Stefano:doing yeah yeah god bless considering you don't have a coach who's taking you through this whole process you you're doing all the right things bro you're doing really good so i've had a coach up until about about the time that i started uh doing intuitive eating and it just uh bless their

1:30:39Justin Andrews:hearts they don't have the same view of the world that you guys do so i think i'm better off just listening to the podcast you i mean you are maybe i'll do one of your coaching services at some

1:30:49Sal Di Stefano:point i was gonna say if you ever consider doing that we do have coaches underneath us now that that all 100 are behind our philosophy so but you're doing great you do i don't think you need anything right now but if you ever wanted to turn it up or take it to the next level you absolutely

1:31:03Justin Andrews:could reach out we'll take care of you yeah i actually i've had a conversation with kyle and he's like well you want to do that do you want to build muscle to lose body fat i'm like i don't know he's like well why are we talking

1:31:16Sal Di Stefano:it was cool all right man good stuff cory right on man okay thank you guys take it easy brother

1:31:23Adam Schafer:what a success story yeah what a great man so glad he had sent the pictures in well you know it's also good for people to hear this because the whole second guessing thing it just gets screws people up it's like i'm doing great and then i'm gonna second guess second guess second guess uh and i do think it's important on a regular basis to reflect reflect reflect because you need outside eyes yeah and then you see like oh yeah like he just said that was a big to big deal people don't realize that like bend over to tie your shoes yeah you know we take that for

1:31:50Sal Di Stefano:granted and so that's a wonderful realization i want to point out something that happens to a majority of people and there's so many people this happens to that get that dexa scan and it comes back nake bad did that he didn't move anybody it didn't it didn't do well at all after he had just done six months or a year of dieting and training that will just take somebody and they're done

1:32:13Adam Schafer:like why why why all this work even though they had all this other improvements all this and so

1:32:19Sal Di Stefano:you know kudos to him to still have the willpower the discipline to keep moving forward after all the hard work and then seeing a a negative result on the dex game but i can't tell you how common this is and and i'm glad that he knew right away what it was it was like this happens a lot where people cut too hard too fast and they lose fat they lose the scale goes down so they think they're doing such a great job but what happened was they cut too hard and fast and they lost just as much muscle and then that on the dexascan does not report back good news to you and then all of a sudden you just throw out everything because you're like oh fuck it but it's like no no no this is this

1:32:57Adam Schafer:is good information in fact he said it is it my metabolism your metabolism is good bro you're healthy yeah our next caller is robert from maryland what's up robert what's going on robert

1:33:05Sal Di Stefano:what's happening hey what's going on guys how you doing good how you doing good good got two

1:33:11Justin Andrews:questions for you all right well first of all i want to thank you for everything that you put out all the content all the free information that you put out it's it's been helpful to me i've tried to pass it along to a lot of other people that i know um it's really provided a lot more knowledge me than I thought I've known and I've been trading for 32 years. Thank you.

1:33:32Sal Di Stefano:Love that. Right on, man.

1:33:34Justin Andrews:My question is, when I do pull-ups on an overhand or even a neutral grip, I've developed an issue on my left forearm, just about the elbow to halfway down the forearm to where when I do pull-ups, it hurts. When I do pull-downs, It does irritate. And even just recently when I've done alternating dumbbell upright rows, it starts to irritate my left forearm. I've tried a couple of different things to alleviate it. I've stayed away from those exercises to have it not irritate. and my second question is my right shoulder starts to hurt when i do a bench press incline bench overhead press i've moved away from barbell work and i've gone to dumbbell work which seems to help with any kind of those issues where's the shoulder pain let's start

1:34:35Adam Schafer:there where's it hurt in front of the shoulder on the on the lateral head on the lateral head all right it's probably a rotate probably an issue with your uh with your stabilizers infraspinatus, supraspinatus, maybe a little bit of an impingement issue. And the forearm is the brachioradialis likely, so like the top of the forearm right here, which does a little bit of pronating and supinating. Okay, so now that we know what the muscles are, why are they hurting and why do they keep hurting? Typically, it's because somebody's doing too much. So let's talk about your routine, your workout program.

1:35:07Adam Schafer:What does that look like?

1:35:09Justin Andrews:Well, I know that for pull-ups, I started doing pull-ups late last year for the first time regularly. And I started out at one, and I built up to seven. But then, of course, the problem developed, so I had to stop. What about everyone else? I work on the team right now. I just did two weeks of the MAPS 15, so I jumped out of the Aesthetic. I did two weeks of MAPS 15, and I jumped back into Phase 3 of Aesthetic.

1:35:39Adam Schafer:but I've lowered the volume as far as sets. How long have you been, before aesthetic, what'd you do? I did maps 15. For how long? For the whole program. Okay. You're going to probably need to stay in something a little longer and I would suggest to see a physical therapist. They're the best with correctional exercise. So I would suggest seeing them to get some correctional exercise and then giving yourself a longer period of time of deload. Okay. These sound like overuse type issues. And you need to develop some stability in your shoulder to kind of get rid of that. But if you keep going back to high volume training, it's going to be very difficult.

1:36:21Sal Di Stefano:I do want to give you Prime Pro because the movements most likely your therapist is going to do with you are going to come from there. The most valuable thing that you're going to get from going to see a therapist, because I think we could get to the bottom of this by Prime Pro and Prime. I mean, it's common. What you're saying is common. It's very common. And I definitely think we could get to the bottom of this, but the value of the therapist is to have a professional next to you, watching you move with intent and queuing you live and going like, Oh no, see right there where you, where you're short to roll that shoulder around.

1:36:54Sal Di Stefano:I want you to depress that. And like that way they can, they can see you in real time, cue your body. And then, you know, Oh, okay. Then you could take the knowledge that you're getting from the therapist and apply a lot of the stuff that we have in prime pro. So I think it's worth at least a visit to go see them.

1:37:07Justin Andrews:Figuring out your range and where some of those deficits lie and how we can kind of get to that point of stress and then we back off. So really building up strength, support, and stability around these joints is going to help quite substantially.

1:37:24Adam Schafer:So for your shoulder, what I would do with you is before we do a set is I would really press down hard on the trap, all the way up and down the trap. I put a lot of pressure there. It's going to hurt. Get it to release a little bit. Then we'd go light with the shoulder press, but we'd focus on scapular depression because what's probably happening is there's a little dysfunction with the scapula and the humerus. It's just causing some impingement. Wall circles. And then we would do some mobility stuff like wall circles. Yeah. And then same thing. And then with the forearm, we would also do some myofascial release.

1:37:57Adam Schafer:And then we would also work on, you know, wrist and finger mobility.

1:38:01Justin Andrews:Wrist cards and fingers.

1:38:01Adam Schafer:If you want the best, if you want the best correctional exercise, Are you in our forum? I'm not. Okay. I'm going to put you in our forum. I want you to tag Dr. Justin Brink. And then I want you to work with him. Now he's, I don't, okay. I see where you're located. He's in where? Utah? No, he's Idaho. Idaho. Sorry. He can work with you virtually as well. Yeah, he does remote. He'll work with you virtually. He's the best correctional exercise specialist right now. Hands down. Yeah. Period. End of story. Yeah. Tag him once you get in the forum and set up some appointments with him and he'll fix you.

1:38:31Adam Schafer:Like that guy's a genius when it comes to this kind of stuff. Yeah.

1:38:34Justin Andrews:Yeah. I'm on the wait list for a physical therapist now. It's been about two weeks.

1:38:39Adam Schafer:They said it might be about a month, but I am on the wait list for them. So Dr. Brink is going to cost money, but he's the best. There's nobody I've ever, I've never, I've worked with physical therapists. And by the way, physical therapists are amazing. I love them. I've never known anybody as good as Dr. Brink. Yeah. He's a, he's a, he's a wizard specialist.

1:38:55Justin Andrews:Yeah.

1:38:56Adam Schafer:Like one, one or two sessions virtually and you'll get to the bottom.

1:39:00Sal Di Stefano:I'm going to have Doug send you over our prime pro because there's stuff in there that you can practice and do yourself that'd be good and you're you're going to focus on all the the wrist and shoulder stuff that's the main thing you're going to focus on and then get it we'll put you in the private forum and then post uh basically post and tag uh dr brink and so it's justin brink yep and he'll get on it right away yep yep he's the man with that kind of stuff and then whenever it's our people too he tends to put you to the front of the line and just so you know the two

1:39:27Adam Schafer:things that you mentioned are super common yeah so i've worked with that i've had so many clients with those exact same issues. We fix it. It never comes back. So it's not a big deal. Okay.

1:39:36Sal Di Stefano:Yep. We got this. We'll fix this for sure.

1:39:39Justin Andrews:Well, thank you for your advice and everything you do. And don't worry about sending it to me. I'll go on. I support you guys. I'll go on and I'll pick it up. It's not a problem. Give it to somebody else that maybe has a little more difficult time. You've already got it. We already sent it to you, Robert. We already sent it to you. Don't worry.

1:39:54Adam Schafer:You're going to have to spend money on Dr. Brink. So just take your hand. We'll send it to you anyway. We already sent it to you. We already sent it to you. Thank you. I appreciate it. You got it, my friend. Common. Very, very, very.

1:40:08Justin Andrews:Did he mention what he does for a living? I kept trying to think about that, too, in terms of overuse. He's doing a lot of those patterns.

1:40:15Adam Schafer:Literally, what it would look like with a client, because that was common, is I'd smash down. It would take me like 10 minutes. Then I'd have them with no weight lift their arm up, but I'd depress the scapula while they're moving up. Then I'd have them tilt their neck to stretch the scalings. Pretty obvious compensations. Yeah, and then you'd suddenly like no more pain, but then you'd need to do correctional exercise afterwards. Our next caller is Sam from France. Hey, welcome back.

1:40:39Sal Di Stefano:How you doing, Sam? What's up, buddy?

1:40:41Justin Andrews:Hi, guys. How are you? Good, good.

1:40:43Sal Di Stefano:Good. How can I help you?

1:40:44Justin Andrews:Yeah. Can you hear me okay?

1:40:46Adam Schafer:Yeah, we got you.

1:40:48Justin Andrews:Okay. Well, about three months ago, you gave me a challenge to stop tracking food and stuff. so I'm here for the update I guess I did it so I didn't stumble or revert back to what I was comfortable with I have to say it wasn't always easy in some sense but if there's someone that was in my position that tracked for months or years on end I want to tell him or her that just even though I don't have the same influence as you guys have on me, to take a break. And I too was reluctant because I didn't want to lose performance or gains or get fat or lose muscle. But it's not that deep. And I understood that it was for the better.

1:41:40Justin Andrews:And since I was pretty much addicted to tracking and seeing my body change, I can tell you that I didn't lose anything and that I became much healthier, I guess. even though that's a bit, yeah, that doesn't say as much. But I gained muscle actually and performance. And it was as a byproduct to focus on being healthier and focusing on my sleep. And I'm not some genetic freak or some athlete, child or something like that. I'm a normal guy that just likes to lift weights. and that went from hating some part of my body to changing it and to wanting to take care of myself. So I can thank you for that.

1:42:25Justin Andrews:And as for the specifics, at the beginning, I cheated a little. So I just ate the same as I ate before. Predictable. After a few weeks. Yeah, but I didn't binge or anything. I just like, yeah, it was like cheating in a sense because that's not real life. You already knew. You already knew the calories. And, um, but I have to say before you gave me this challenge, what I did was I, I used to, when I had something on my plate, I had to finish it. You know, I heard a lot, it's a lot of, um, on the podcast, like this bad, um, habit to like, you have to finish your plate and everything. It's not from my parents or anything because they are not like that.

1:43:09But I had this thing in mind that I had to finish my plate and stuff like that.

1:43:16Justin Andrews:So now I don't have a problem to like to operate for the next day or something like that. I experimented more with fasting. And even though I still thought a lot about food and what I was going to eat next, even right after a meal, I tried to listen to my body more. And I never slept better. I don't know if it's the change in programming or the less stress about food or stuff like that. But really, sleep was always a weak point of mine. I always gave myself nine hours in bed, but I couldn't sleep more than seven and a half. And now I get more than eight, eight and a half. So it's like really life changing in a sense.

1:43:57Justin Andrews:I tracked sleep, as I said. I tracked steps a little, but I was also less obsessive on steps. beforehand I had to like I checked my Fitbit just like that every few seconds and now I just get my steps I stay active and I try to move a little to just stay healthy and stuff and I won't say it was always easy as I said because I'm reading off my notes right now because I had to write it to get a clear picture of what I had to go through but I still have problems with the way I look at myself and myself as team that's like I related to my leanness how my abs pop how do I have love and stuff like that and even though objectively I'm not fat it's always like a weak point of mine but with the help I got of course you guys do I don't know if you realize that I guess you do because of all the color but the influence you have on young men like me and young women, that can't be understated.

1:45:04I think you, I don't know if you do realize how much of an influencer,

1:45:10Justin Andrews:how better you make our lives feel. And from your, thanks to your accountability and help from my family and friends, I realized that that wasn't my body and I deserve to be loved and to love myself. So, and taking care of myself in a true sense, like trying to live what I preach because I want to become eventually someone that helps people to do the same stuff I am doing right now and help others with their physical body and their mental health and stuff like that. Just feeling loved and cared for myself first in the first place and then from others. That's really made an impact in my life. So I don't know if I can thank you, Anast.

1:45:56Adam Schafer:Wow. Wow.

1:45:57Sal Di Stefano:Thank you, Sam.

1:45:58Adam Schafer:Sam, good job, man. Yeah. Good job, man. That's great. Most attractive thing about you is your confidence now. How do you feel? Mentally, you must feel so different.

1:46:07Justin Andrews:Yeah, it was, it was, actually, I don't know if, I think it was because of your efforts because it just dropped, I dropped the tracking. I didn't open Pat's Secret ever since. I didn't look at the back of the labels. I just ate, like, at the beginning, it was not intuitive because I was doing the same thing. But then, in the last few weeks, I just experimented with some other foods. I experimented with less more fat, less carbs, stuff like that I just listened to my body what it told me and I'm trying to you know, I'm listening to your most recent episodes and it's like so different from the you know, I'm at the 300, 350 range right now you know, of your episodes it's like so different you guys, you're really different but you're really much the same in a sense you know, it's not easy to yeah it was more about fasting and less protein at the time and i'm very happy i got to to witness all of that and to to go even more in the yeah because even in the 350 range you were still like trying to censor beat yourself to not to appear too harsh and i heard that the the really first ones were really like yeah really bad so i can't wait to do something for those ones yeah but it Really, it's interesting because I get to see your perspective from 10 years ago and now your perspective right now with faith, with religion, with relationships to your body and to food.

1:47:37Justin Andrews:So being confident and knowing that it's supposed to help and improve my life and not take away from it. If I didn't discover you, and I don't know how I discovered you guys, if I didn't, I think I would still be like going to failure seven days a week and not eating enough. And, you know, it would, maybe eventually I would have found the truth. Maybe I would have burned out or enjoyed myself. So I, yeah, you guys have me in a true sense.

1:48:08Adam Schafer:Thank you. That's very encouraging. It's awesome. It's a journey. It's a journey, Sam. Doing great, bro. It's a journey for all of us. Doing so good. Yeah, I appreciate you coming back on, man. That's going to, that's going to help a lot of people.

1:48:16Sal Di Stefano:Yes. Yeah, I love that story.

1:48:18Justin Andrews:I hope so. So, do I have a minute to ask another question? Yes, yeah. Yeah. So, as I said, I want to become like a coach or a personal trainer. And I'm going to change the degrees in a few months. And in this degree, it's like the French, I have to do like two or four years to become, to have the accreditation to become a personal trainer. and in this degree I'm going to do about 3-4 hours of endurance sports and stuff like that and maybe a bit of expository stuff so I wanted to ask you if you would think I'd need to change my programming I'm doing symmetry right now and if I should do performance or performance 15, performance advanced or stuff like that I don't know

1:49:06Adam Schafer:I'm going to send you all 3 because you're in school right now and it's going to be good for you to learn from them yeah uh it's very kind of you but i already have them ah yes i think they're all valuable definitely so start with start with maps performance and then go into maps 15 performance and then maps 15 advance is going to teach you a lot about you know really training athletes

1:49:30Justin Andrews:okay so performance then performance 15 and then performance advanced yep when when are you gonna

1:49:36Sal Di Stefano:right when are you because you said you're going to be starting to be doing are you going to be doing like endurance what are you doing this is for his education no he's actually going to be

1:49:44Justin Andrews:doing physical activity yeah i think yeah so in the in the curriculum we have uh two different courses uh one is going to be in the first semester athleticism so it's like a hundred meter run and a 1k and the other is i think uh team sports and then on the second in the second semester i'm going to have uh so strength training so that i already know about and um again uh athleticism uh no not athletic i'm sorry what do the guys with the rings do again i don't remember oh gymnastics gymnastics right yeah that's right yeah no that's great yeah you're

1:50:24Sal Di Stefano:good yeah you're good dude yep yep that's a cool course yeah very cool course keep that keep us updated, Sam, and then when the time comes, get you inside of our course to help you for becoming a personal trainer.

1:50:36Adam Schafer:Maybe you'll become... I'm already in it. You're already in it. We need international trainers. We do. We need representation. I said we need international trainers, so when you're done, give us a call. You'll be our mind-pumped, France. Oh, man, I would so much like to do that.

1:50:51Justin Andrews:We'll stay. About that, do you have any resources that I could follow? Some Instagram accounts that I already follow your friend Jordan Syed and people like that but I don't know if you have any more

1:51:04Adam Schafer:We have a trainer one

1:51:06Sal Di Stefano:Mind pump trainers Yeah mind pump trainers That I do follow You're good bro Go enjoy your class, learn a lot, have fun You're on the right track Good job dude Stay close to us Keep us updated alright, appreciate that Thank you guys, have a great day

1:51:25Adam Schafer:You got it, great job so so that i didn't realize that so it sounds like in france he said it's a two-year degree to become a personal trainer something like that yeah and it and it sounds like they put you through uh like you actually have to go and compete it's awesome cool little curriculum it's interesting yeah very interesting it's awesome yeah it's i'm very interested in seeing what that looks like what great feedback yeah it's doing a great job i love it he feels free you can tell you i remember him from the first sleep too as a result i remember that first call Oh, you could tell he was like, he was pained, you know, and anxious over the whole time.

1:52:00Adam Schafer:Totally different. It's amazing. Look, if you like the show, come find us on Instagram. Justin is at MindPumpJustin. I'm at MindPumpDeStefano and Adam's at MindPumpAds. 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.

1:52:37Adam Schafer:With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. 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.

1:53:15Justin Andrews:Hey, Chicagoland.

1:53:16Sal Di Stefano:The Wayfair store is in your neighborhood at Edens Plaza and Wilmette. Finally, you can feel the fabric, sit on the sectionals, and even open the refrigerators. Plus, our in-store designers will help you bring it all together with free one-on-one design support for any project on any budget. Yep, we said free. Oh, and did we mention the cafe? So what are you waiting for?

1:53:36Justin Andrews:Come see all that's in store. Visit the Wayfair store today at Edens Plaza and Wilmette.

1:53:43Adam Schafer:Wayfair, every style, every home