2648: Nine Reasons Getting Stronger is the Best Physical Pursuit & More (Listener Coaching)

15:46Adam Schafer:And she goes, this is weird. I said, what? She goes, doctor's asking me to do another bone scan. He thinks this is wrong. I said, why? He goes, it's reversing. And he literally is saying, let's do this again because this might be a glitch. She took it again. And sure enough, it was accurate to the point where the doctor sent me an email and asked me, what are you doing with this woman? And they created a case study around her for bone density. Next, this is the one we tend to talk about the most. And I think it's because, I know why we talk about this most. This sells strength training the best.

16:16Adam Schafer:It boosts metabolism, right? So if you want the ability to burn more calories at rest, well, you strength train, increase lean muscle tissue. Yeah. Yeah, so like, you know, an asset in a modern society is a faster metabolism. It might not have been an asset 10 ,000 years ago. You don't want to be the guy with a super fast metabolism when you can't find food. But when you're surrounded by food all the time, fast metabolism is protective. When you look at the damage that food does to our body, even unhealthy food, it's largely mitigated when you burn those calories off. Now, here's a fact, and I don't like this, but you have these scientists that'll do this.

16:55Adam Schafer:they'll improve their blood lipids by eating like like mcdonald's every day and what they're doing is they're on a low calorie diet so they're burning more calories taken in and they're trying to prove a point i don't think that's the i don't think that's great uh but it does show that like when you burn the calories off like it makes a huge difference well i think everybody uh is in

17:13Sal Di Stefano:whether they understand what it is or means is in pursuit of metabolic flexibility who doesn't want the ability to be able to eat out of bounds or enjoy the occasional dessert or the nice glass

17:25Justin Andrews:of wine and not suddenly like a really impacting and not feel like it and which is i think most

17:30Sal Di Stefano:clients that ever came to one of us even though they might have other goals would always say things like that oh man i just i remember in my 20s i could do this and i could do that and now i have one glass of wine and i put on this or i could eat out one time and i feel like this and And so I think no matter what your overall goal is, I think most people desire metabolic flexibility.

17:50Adam Schafer:It's so funny. I had clients that were marathon runners, competitive. They would compete in the Boston Marathon. And they would strength train with me mainly as a way to prevent injury. So we didn't do a ton, right? We couldn't. They were running so many miles, 30, 40 miles a week. And they were eating. These were men. So one guy in particular, 170-pound male, running 30-plus miles a week. In fact, at one point he was doing triathlons. He was eating around 3 ,000 calories a day to fuel those workouts. I had female clients, 130-pound female clients who lifted weights three to four days a week and walked who were eating more than that.

18:27Adam Schafer:Their metabolism was faster. They weren't moving nearly as much as he was, but they were eating as much as he was, if not more, because their metabolism was – and I'm using two extreme examples, but this is what happens.

18:38Sal Di Stefano:Well, and another point to be made is that I think a lot of people think that the metabolism that they have inherited genetically is they're stuck with. Yeah. Like, oh, you can influence it. Yeah. Oh, you can greatly influence it. I think that's the point is that it's, I don't know how many clients that I've seen that have hired me and we were eating X amount of calories. And a year later, we're eating a thousand more calories a day. I mean, that's a significant portion of them. we were able to do that by simply putting 10, 15 pounds of muscle on their body. And now they have all this incredible metabolic force, plus all the other things you're continuing to talk about.

19:13Adam Schafer:Next insulin sensitivity. This one, although, you know, I try to talk about this one because I try to sell it, but people don't get it, but I'm going to be honest with you of all the stuff we're talking about in the modern society, this is the most important. This is the most important. Nothing improves insulin sensitivity like strength training. It's in another universe versus other forms of exercise. In fact, there's studies on obese individuals who lose zero weight. They just do some strength training. You've seen improvement in insulin sensitivity.

19:40Justin Andrews:Well, that's why we're always trying our best to steer people towards pursuing building muscle, just because of that fact alone. It's so protective against this environment we live in.

19:49Adam Schafer:Insulin resistance causes dysfunction through the entire body. It raises your risk of cardiovascular disease, cancer, dementia, Alzheimer's. Your cells just aren't operating very well. Muscle is a, it's one of the places you store glycogen. Glycogen comes from sugars and carbohydrates. When you have more muscle, you have a greater capacity to store it. Muscle is very insulin sensitive when it's healthy. So you don't have to release as much insulin to get your body to utilize that sugar or suck it out of the blood. Strength training is an incredibly powerful way to do this. Again, probably why strength training is so good for dementia.

20:31Adam Schafer:There's other reasons for it. But that's one of the reasons is you get that insulin sensitivity, which is funny too, by the way. You look at bodybuilders, pro-bodybuilders, who are not a healthy demographic. Pro-bodybuilders do almost everything they do is unhealthy because they're so extreme. The amount of drugs they take, all the crazy stuff they do. Their rates of diabetes are super low. Yeah. because they have so much muscle. And their cancer risk is actually quite low. They have high risk of other things. It's the one thing like holding them together.

21:00Sal Di Stefano:Well, I think the thing that's most interesting about that, you bringing them up, is the way they eat post-contest. Oh, it's terrible. Oh, it's crazy terrible. I mean, I have had -

21:12Adam Schafer:It's 1 ,000 grams of sugar.

21:13Sal Di Stefano:When I think of some of the worst eating behaviors and like chronic junk food eating clients, it was my bodybuilders. And probably why they were the worst was because they could get away with it, was because they built these reserves or big gas tanks on them that they could get away with eating a whole box of Oreos and maybe not even gain a percent of body fat because they were so lean, they were so muscular, they could handle that many calories. Now, it's not something you would advise someone to do, but that's just an extreme example of what building that much muscle can do as far as the flexibility.

21:49Adam Schafer:And we're not telling you go be a pro bodybuilder to be healthy. We're just using it as an example of what it does for you. Right, as an extreme example. That's right. Next up, reduces risk of injury. If you hurt yourself in a random way, so I'm not talking about you get hit by a car or something crazy, right? You hurt yourself in a random way. You throw something. You step off a curb. You twist the wrong way. You got hurt because you lacked the strength or you lacked the stability, which comes from strength, to be able to perform that movement. That's it. Period. End of story. It's the greatest risk of injury prevention you could do is get stronger.

22:21Adam Schafer:This is so true for older individuals. When older individuals, they lose balance and they fall, you get them stronger. That's how you prevent all that from happening. There was a study in a 2020 study done in the Journal of Strength and Conditioning Research. Strength training reduces sports-related injury risk by 33 % in athletes and non-athletes, just from adding a little bit of strength training. And again, we're talking about in athletes, these are, you know, when you're performing at a high level, risk of injury is going to go up no matter what. Yeah. 33 % reduction from some strength training.

22:55Adam Schafer:Like you can't, there's nothing that'll do that. And then lastly, athletic performance. You know, as you get more advanced, as you become, you get closer, you know, high school, high level, college, and so on, then the pursuits become more specific. But overall athletic performance, general athletic performance gets stronger. You get two equally skilled individual. The stronger one is going to perform better than the weaker one. And by the way, I like to say that because sometimes people are like, well, you could lift weights. You're not going to be able to run as fast as a runner. Well, yeah, there's skill involved.

23:30Adam Schafer:You can generate more force.

23:32Sal Di Stefano:It's the foundation of all athletic pursuits, which is why you hear us talk about young athletes. We get parents a lot of times that ask, what exercises should my son be doing? He wants to get into weightlifting. It's like, well, he's just now getting into weightlifting. Then the foundational movements are what are going to benefit him the most. Even though he may play basketball, soccer, all these sports where there are specific movements in it, laying that foundation through just basic strength is going to carry over more than teaching that kid who's never squatted, never done a basic movement.

24:01Sal Di Stefano:All of a sudden you're teaching him plyometric exercises. Like he'll get more out of actually building strength through fundamental movements.

24:07Adam Schafer:100%. All right. I'm going to bring up a book that I shared with Justin because my wife and I are reading it. And it's so good. Do you know the name of it? Yeah, it's on parenting. It's called Getting It Right by Andy and Sandra Stanley. And it's about raising your kids. And it's really, really good because at least for me, I have a four-year-old, a two-and-a-half-year-old, and I have a 15-year-old and an almost 20-year-old now. And it's so different. And this book outlines the different stages that a parent go into with these kids. And as I read it, because we're listening to it together, I was like, oh my God, this is so true.

24:46Adam Schafer:And I was talking to you, Justin, yesterday, because you got two teenage boys. One's almost a teenager, one's a teenager. And you were talking about how different it is. The strategy's completely changed now.

24:55Justin Andrews:Yeah. Yeah. And it almost seems like it happens overnight. Obviously, it's been going in that direction. and you could tell that they respond differently now. They have different pursuits, different ideas. Independence is a big thing now and kind of removal from sort of the family dynamic group. And so now trying to kind of peer into what's the most effective way to gain insight in the way that they think. And so that's why I wanted to read because like any help in terms of like strategy coaching, especially for my oldest and my youngest was really kind of going through that like puberty kind of stage where everything is kind of attacking him at once.

25:44Sal Di Stefano:Well, the struggles you were mentioning, do you find, sorry, Sal, but I'm just curious, do you find that it is more or less difficult for you or Courtney in this situation? Like is one of you more natural at allowing whatever this is And then the other one is having a harder time. Like, can you guys see the difference?

26:02Justin Andrews:I think I have an advantage because obviously I was, you know, just like my kids. Like I grew up, you know, going through those changes and, you know, specifically to the male brain and the experience. But, yeah, I think the removal of, I think it's really hard for moms to reconcile with the fact that it's not their, like, baby anymore. Yeah. and that they have to kind of release it. And it's like the control of – like letting them out into the unknown is very scary and hard. And for me, it's like I know from experience like what I wanted when I was their age. And so I can kind of relate a lot easier.

26:47Justin Andrews:And so I have a lot of conversations with them. I feel like I have a better grasp on it. But then trying to sort of bring her into that mindset has been really difficult.

27:00Sal Di Stefano:So did you guys ever do you guys I sent a video to all of us in the group thread. It was a mother writing a letter about her son. And it nailed it. Yeah. OK. Yeah. What you're describing to me is what she's going through. I was going to say it because it was emotional. I'm not even for me to listen to it being read like, oh, man, that's got to be hard going through those phases as a mom. Well, one of the things.

27:22Adam Schafer:One of the things that the book says is that they go into these stages whether you are or not. Right. So you as a parent, you're like, you're not a little kid anymore. This isn't working anymore. It's like, no, it's not. And you need to switch up. Otherwise, you're not nearly as effective. So here are the different stages. The number one is age zero to five.

27:43Sal Di Stefano:Okay.

27:44Adam Schafer:These are the discipline years. Yeah. So this is when you're establishing boundaries, teaching basic behavior through consistent discipline. So this stage involves hand-on guidance. You're instilling foundational values, behaviors. You set clear rules, consequences, essentially helping young kids learn from right and wrong. So that's zero to five. Five to 12 is called the training years. This is where you're building skills and habits through instruction and practice. So you're shifting from strict discipline to teaching practical life skills, values, and decision-making. So it's about training children to take on more responsibility and helping them develop autonomy.

28:20me but by the way what's interesting about this these two is you know i probably did too much of

28:25Adam Schafer:the training years at the younger age thinking i can explain things you know where i was like that's more appropriate as they get older right um and then 12 to 18 these are the coaching years yeah this is when you're coaching teens through decision making while allowing greater independence that's a tough one right so it says during the teenage years parents act more like coaches offering advice and support rather than direct control so the goal is help teens navigate challenges make informed choices and prepare for adulthood while maintaining a strong relational bond this stage emphasizes open communication and trust and you're avoiding overly disciplinary tactics that may alienate teens and i know a lot of people mess up on that it's the opposite of what most

29:11Sal Di Stefano:people do yeah most they clamp down even more most parents the kids get into that kind of rebellious wanting freedom uh an autonomy type of the the parents freak out and over clamp it's like you were looser on me two three years ago but now that you see that i'm pulling away then you get even

29:29Adam Schafer:or suddenly it's like well opposite reaction yeah and suddenly or suddenly it's like mom dad like like that's enough let me try to figure this out a little bit because what happens when you over bear on them like they were when they were younger uh is they'll just do things behind your back

29:44Sal Di Stefano:now you know justin because you have two well you technically have two in that age too yeah you have two in that age do you recognize a difference in each of them how they communicate it to like you and your mom like is one of them like more vocal about it and willing to be like hey dad like let me be let me just do my thing and the other one is more to hold it in and not say anything but do

30:02Justin Andrews:you notice that yeah i think uh yeah everett's probably more like isolated wants to kind of figure it out himself and and is he'll he'll kind of remove himself and like be frustrated and and take off not say anything not say anything it i mean ethan will express himself pretty well and communicate a lot of it although this is where it's a lot of the conflicts happening between I mean, you know, him and Courtney is just like, you know, she has a lot of intuition and knows like has had certain experiences that, you know, she's trying to express like this happened to me is a real thing. And like he's he's a little too naive in terms of like he's very confident in that, like certain bad things aren't going to happen to him or this or that.

30:49Justin Andrews:And so having a hard time kind of allowing him to go through that himself and stumble or like trust that he's going to like make the right decision out of that. It's like that tendency still to kind of go pull him out of environments, to take him away from friends, to drive and go not allow him to like take the bus and, you know, things like that where it's like I'm like, yeah, let him walk home. Like, like he needs to have that kind of independence. We he's, he's established that he's, he's made right decisions and made a lot of really good decisions through his teens and like getting to the point where he is now.

31:30Justin Andrews:So for me, I'm like, I'm really, I'm cool. I'm like, Hey, I trust you, you know, and I, but this is what I'm concerned about, you know, in this environment with these friends, we know about this friend of yours. So I'm very, I know how his parents deal with it. and that's not what we do. Yeah. So I catch this happening, you know, this is the last time this happened, you know, but I trust you. Yeah. That kind of a thing, giving them that kind of extension.

31:56Sal Di Stefano:That's so the right move. That's so the right move in that situation. You know, and in Courtney's defense, one of the, we're so wired the opposite. So this is such a challenge, right? Like we are wired to recognize patterns that have happened in our own life and store that as, oh, watch out, you do these things, this could happen because I lived that experience. And then you see your child that you're very protected of going through that. And there's that part of you that wants to go, hey, I've already done this. I have the answer. I know how this goes. But the reality is, and it's a very dangerous thing to bring in your experiences into this new experience that you're currently having and allowing that to dictate how it happens versus giving them that freedom, like you said, to choose and fall on their own face.

32:41Adam Schafer:Yeah, well, I mean, there's of course situations where you need to stop, if there's safety, right? If there's something. Yeah, but that's just it.

32:47Sal Di Stefano:That's the hard thing to distinguish between is, is this a situation where he could get hurt or not? We have done that in the earlier stage, right?

32:55Justin Andrews:And we did that, did that, did it. Now it's like, he knows right, wrong. He knows those things and he knows the dangers. And I have to allow him to pursue it on his own and remove himself on his own.

33:08Adam Schafer:Yeah, I think what it is, is you have to be very judicious with the hard boundaries. Like there's hard boundaries. Like don't get in a car with someone who's drinking. Like that's a hard boundary type of deal. Yeah, exactly. But then the other stuff, at best, here's what happens. You have the answer. They do it your way. You rob them of them making it theirs. Yeah. This is like my dad's. This is my mom's. This isn't what I learned. Right, right. You also potentially eliminate coaching opportunities. You know, opportunities where they do the thing and they're like, yeah, this, this. And then they're open, right?

33:41Adam Schafer:Because that's the coaching. Like they come to you and they talk to you. Hey dad, I did this thing. It didn't work out.

33:44Justin Andrews:Well, that's the other thing is allowing it. Like, so I know there's going to be mistakes. I know that, uh, he's not always going to choose the right thing, but like having the grace to, to communicate it when he comes back and like still be able to like, feel like he can approach me with it as opposed to, uh, yeah, like hiding it and, and sneaking it and, uh, getting in more trouble because like, he doesn't feel like he can talk to you about it.

34:11Adam Schafer:I think all of us, the three of us in here, just from knowing you guys, we all probably experienced where our parents didn't go into the coaching phase and they continue to try to control us.

34:20Justin Andrews:Yeah, I had the opposite.

34:21Adam Schafer:We all did that. What did we all do? Did things behind their back. Yeah, exactly. Like, you know, I'm going to act this way in front of you, but then when you're not around, I'm going to go and do this. And what happened is they don't have that communication. They don't know because I'm not going to tell you because I know what's going to happen if I tell you. You don't even trust me to make these decisions.

34:39Sal Di Stefano:You know, it's interesting that this is a very similar challenge that a lot of marriages have because of their own past trauma and relationships coming into the new one. Is so-and-so did this to me and they hurt me. I'm in a new relationship now. I'm going to control everything. Yeah. And I see this. I've been here before. Oh, my God. I'm going to clamp down on my partner because I don't want to get hurt because I've been hurt in the past. And that's so unfair to that partner because I didn't do that to you. That's your past shit. That's somebody else that dated you, not me. But yet we tend to do that a lot.

35:11Sal Di Stefano:So it's a very similar psychological thing that's happening, that you recognize these patterns and behaviors. You're in a new experience, but you can't help but get out of your own way because you've had these alarm bells going off of, oh, God, this leads to him cheating on me, or oh, this leads to him doing this to me. And so then all of a sudden you get overbearing or protective or defensive.

35:33Adam Schafer:Which pushes them away.

35:33Sal Di Stefano:Which pushes them away even more. And so it's not just in kids that you see this. This is also in marriage relationships where you bring past traumas and situations. I mean, I love the way that you handle it because it's the same advice I'd give to somebody in a marriage that was going through the same thing, too, is just to communicate that. It's like, hey, you know, your dad has gone through something similar before. These are the things that tend to happen at events like this. And I know that kid. I know this that could go down. So I trust you, though. I trust you. You know right from wrong.

36:05Sal Di Stefano:you know uh where where we stand on stuff like that and i think you'll make the right decision but just want you to know where my my concern comes from as a dad and then letting him be so they're free if you need right right so they're they're aware that i'm aware of what i'm sending you into i'm also aware of my own shit that i've seen this before but at the same time too i'm gonna let you have your experience and i think if you did like you guys did i think such a good job raising those boys i think 95 of the time they're probably gonna make the right one there will always be that five percent that they're going to want to test and think that they're going to figure everything yeah yeah so and and i think different uh kids are different right some kids are the ones that always want more some right right that are going to actually have to fall on their face a couple times the hard way for them to learn and then the other ones that are a little bit easier they're like okay my dad's pretty wise i'm going to listen to what he said

36:53Adam Schafer:but that comes from a good relationship totally yeah you know uh and then the last phase you know what's interesting about the last phase so they call this the friendship phase is this past 18? 18 plus.

37:03Sal Di Stefano:Yeah.

37:03Adam Schafer:So something I want to say about this is of all the phases, this one's the longest, right? Because you're going to know your kids for far longer. They're going to be an adult. In stage four than you did in all the other ones. All the other ones are seasons. The last one is the rest of their entire life. It's the friendship years. And this is the focus is transitioning to a peer-like relationship with adult children. Once children reach adulthood, the parenting role evolves into a friendship based on mutual respect and connection. The focus is on maintaining a relationship where adult children want to spend time with their parents and siblings, not because they have to, but because they have a strong, positive bond.

37:42Sal Di Stefano:So I recognize that this is not obviously broken up perfect and everything's going to line up exactly the years, but I love that it

37:49Justin Andrews:does give some sort of framework for parents because I think another thing that really good

37:55Sal Di Stefano:parents with good intentions do sometimes too is uh they're the wrong the wrong one at the wrong time that's right right like how many kids have you known that like they're really young they need some structure but they're trying their parent wants to be their best friend yeah it's like they're eight dude like you're not their best friend right now this is a phase where you're supposed to teach them some shit boundaries and they just want to be their best buddy and so they make that and it's like you're gonna have plenty of time to do that you have time to do all of them right and so it's learning what stage they're at and then meeting them there and learning i mean it's a, it's, and it's also like an ever moving target, right?

38:26Sal Di Stefano:So like, where is your kid currently at and what are they doing?

38:29Adam Schafer:Well, what I find fascinating about this is as we were reading it, it's like, I can see where, what happened with my family, my parents, I can see some of the ways that I've messed up in the past and it's so clear. Yeah. It's so, so clear. So I think it's a really good book. And I think moms and dads generally are better or worse at some of those different stages. So, Oh, what a good point.

38:49Sal Di Stefano:Cause that's, that's the other level of great parenting is recognizing that each of you have your strengths at different phases. That's right. And that maybe, you know, maybe Katrina, you lead this phase because you're naturally more gifted at this structural teaching phase. And so now that we've moved into kind of the coaching phase, maybe that's a little more of my strength and you take a backseat and allow me to do more of the coaching and leading. So that would be a sign of a really good marriage and partnership, too, is the ability to recognize that the kids are not only going to go through different phases, that each of us have our strengths, where again, another mistake that a lot of marriages make is one parent tends to lead it all, and then the other one handles other stuff.

39:29Sal Di Stefano:And it's like, well, there's going to be times probably in this child's life where one of us should probably lead from the front a little more than the other one, and then other times we switch.

39:37Justin Andrews:Totally. That's totally, yeah. That's what I love about Courtney. It's been the beginning stages was definitely very much led through her. She was very on top of all that. And then, yeah, and is willing to kind of allow now to, for me to lead and to coach. And half the time now, it's funny because I'm like, I'm counseling all three of them together. And I'm just like, okay, you need to communicate better. You need to communicate better. I was like, otherwise this doesn't get to happen, you know? And it's just like this constant sort of, you know, powwow. Like we need to have like a team meeting kind of a thing, but it's cool.

40:12Justin Andrews:It's like, but that's the stage where everybody's at. It's like they just need clarity. They need some kind of confidence that everybody's on the same page.

40:22Sal Di Stefano:Now, do you find yourself going through anything emotionally? Like, are you more or less excited about this phase? Because obviously you could tell she's probably, Courtney's probably struggling with this phase. But I would think from a dad in your personality, this is kind of a cool phase.

40:39Justin Andrews:It is, only because I understand it more. like i and i'm good about like creating boundaries and all that with um you know those earlier stages but like it you know in terms of like really getting involved in in their education and making sure all these things like line up and like she's just so organized and helpful and like i you know i leaned on her a lot for that and so this is really like you know trying trying to to help kind of paint this vision for everybody like it's everything's gonna be okay and i know it because we've already laid really good groundwork.

41:13Sal Di Stefano:I mean, I would think that would be the way, like I'm trying to think of like, obviously we're not here yet. And let's say Katrina and I were struggling with the same thing. Like how I would try and frame this for her and I, like, you know, this is a great opportunity for you guys now to watch all your great work unfold. It's like, hey, honey, let's just, let's see what he does. You know, we know it's probably a party there and we know so-and-so's there. And as you know, there's going to be temptation, but hey, you know, let's see, let's see how well we did with our boy and see how he reacts and there should be a lot of uh excitement and fun to that and and hey listen there's a chance he might fuck up and we'll be there to pick him up and then make sure we help him but at the same time too there's some sort of excitement or i mean one of my favorite things to see in even the short period of time the six years that we've been doing this is when i watch things unfold that we put a lot of work in to make happen that cool it's the coolest thing ever because we nobody knows better than her and i because we're the ones doing all the work behind the closed doors.

42:09Sal Di Stefano:And then when you see it manifest in public or in certain behaviors or the way he reacts with his emotions, we're like, oh.

42:15Adam Schafer:There's that hard work. Yes.

42:16Sal Di Stefano:You go, oh, man, that's why we did all that stuff. That's why we had all those long nights. That's why we did those things was to see that. So there's that, you know, also that reward side, I feel like, from that. And when you guys have done a good job and you guys have.

42:27Adam Schafer:All right, I'm going to take a left and talk about a compound that is just exploding all over the place, methylene blue. I brought this up on a previous podcast. We've all tried it, yeah. We've all tried it. We finally found a partner that provides it. The company's name is Troscriptions. Is that correct, Doug? Am I pronouncing that right? Yeah, correct. And so methylene blue is an interesting compound. And it's blowing up now, although it's been around forever. I don't know if you guys knew this, but methylene blue has been used for a very long time.

42:56Sal Di Stefano:Correct me if I'm wrong, because I thought I remember hearing about this a long time. Fighter jets? Guys that fly jets? Aren't they using stuff like this?

43:04Adam Schafer:Well, yes, but it was originally created in the 19th century as a textile dye. So they actually invented it to dye clothes. It's something like a horrible pitch for it, bro. Yeah, it's a bad pitch.

43:18Sal Di Stefano:We used to use it for dyeing clothes. Now we're sucking on it all day. Well, they found -

43:22Adam Schafer:Making jeans and just start eating them. Well, they found some pretty profound effects. So it's interesting. It's an antidote for a condition called methamoglobinia. I'm not saying that right. It's where hemoglobin cannot effectively carry oxygen. I know I said that wrong. It's anti-malarial. It's antiseptic and antimicrobial. And now we see it's very neuroprotective. And it seems to have some vasodilation effects. People like methylene blue because it improves mitochondrial function, gives you more energy. It's a MAI inhibitor, natural one. So you get more serotonin, more dopamine. I mean, it's like the ultimate nootropic, and it's got like these brain-protecting effects.

44:08Adam Schafer:It recently got kind of some press because RFK was seen using it. He was using it. He was on a plane. He was like squirting some blue stuff in his water, and he was using it. Everybody was like, what's going on? So, I mean, this is like, look, this is something you feel for sure. Like you take it, and you're like, oh, yeah, I can totally tell.

44:26Sal Di Stefano:What are the side effects? Are there bad things about it?

44:29Adam Schafer:You don't want to take it in combination with MAOI inhibitor. because they're going to work with each other and you'll get too much of it. But if you take the right dose, most people notice no negative effects.

44:40Sal Di Stefano:Now, I know over the years we've been doing this podcast, we have tried all the different types of nootropics.

44:46Adam Schafer:Yeah.

44:47Sal Di Stefano:Would you compare it to anything? Where does it line up with nicotine? Where does it line up with, like, what's the nasal one that we like? C-Max. C-Max. Like, where does it line up with all these other nootropics?

45:00Adam Schafer:This one is, so nicotine, classic nootropic, C-Max, classic nootropic. Methyl and blue is actually really healthy for the mitochondria of the body. Oh, interesting. So you get the nootropic effects, but it's got this kind of like healthy. Health benefit? Yeah. Oh, interesting.

45:16Justin Andrews:So you're getting MOTC kind of?

45:18Adam Schafer:Yeah, and it's not addictive like nicotine. So nicotine, unless you smoke it, right, it's got some health benefits, but nicotine is addictive. About as addictive as caffeine, they would say. Methyl and blue isn't. So you take it, go off of it. It's not going to get these crazy withdrawals. Oh, that's interesting. But it legit works for sure. I've used it. No, you guys have used it. Through my mouth blue. Well, okay. So here's this company has it in a, it's called a buckle troke. Buckle trokey. Trokey, that's how you pronounce it. So you can dissolve it in your mouth so that it gets absorbed very quickly, bypasses the liver.

45:52Adam Schafer:But that'll make your mouth blue for a little bit. Or you could just swallow it on an empty stomach. It just takes longer to work. But this stuff, I mean, it's legit. Yeah. It's legit. Like, if you want to try something that just makes you feel more awake, more alive, more creative, it's healthy. You know, like I said, mitochondrial health, you give it a shot.

46:15Sal Di Stefano:I mean, we've all tried it. The reason why I asked you in comparison to those C-Max and nicotine is it reminds me of that kind of feeling I got from that. Similar type. But you're saying that it's all of that plus has health benefits.

46:27Adam Schafer:yeah memory focus uh verbal fluency all that stuff so if you like want to feel sharper and

46:34Sal Di Stefano:and i'm because i felt it right away so i'm assuming it's one of those things too where you don't have to like like because is it c-mac one of those is like you you have to use it and compounds as you use it more frequently where the metal and blue is like the first time you take it you feel it right yeah that's the one that compounds yeah no no and that's a totally

46:51Adam Schafer:works for a completely different different yeah completely different pathway no no you take it you feel it like you could test it out take it uh in probably 15 to 30 minutes you're like oh yeah

47:00Sal Di Stefano:i can totally tell yeah and i imagine you would like i know we we tend to uh promote it for stuff like this right getting on a podcast or speaking like things like that it's not made like or like

47:10Adam Schafer:you know or like you already had caffeine you don't have more caffeine you want something that's going to kind of give you that like a weakness then uh you know that's how i like uh even using

47:18Sal Di Stefano:things like c max and nicotine is any of those ones that have cognitive benefits after i've already had like caffeine. It's like, I don't want to pile more, or I'm in one of those stages where I'm trying to reduce it.

47:27Adam Schafer:Yeah, I love caffeine, but man, you go too high on that. It just does the opposite.

47:30Sal Di Stefano:Yeah, yeah, no. And there's times where I'm trying to reduce it, but then I miss some of the effects from it, so I feel like that's also a cool way to mitigate some of that. So when I'm coming down on caffeine, you might see me use things like the nicotine or like now I'll use Methylen Blue as a thing to try while I'm coming down so I still get some of those benefits. That's right.

47:46Adam Schafer:Oh, one of the side effects, so it'll make your pee blue. Just everybody. It does that too. Yeah, yeah. You'll go pee. Mouth and pee blue. Yeah, just saying that so you don't freak out. That's fine. You don't think you're an avatar.

47:54Sal Di Stefano:Yeah, you got snow. Oh, shit.

47:57Adam Schafer:Some weird STD. I never heard about this. What's going on here? Why am I peeing? Is this an icy? Yeah. No, I took it. It was funny. I told you guys a story. I took it and I got up in the middle of the night to go pee. I didn't flush the toilet because I don't want to make noise. The next morning, my wife goes in and freaks out. What the hell's in the toilet?

48:17Sal Di Stefano:peeing outside thing is the newest thing that we're there's a battle between katrina and i on

48:21Adam Schafer:that i i like it i don't know what it is you do it or your son both of us you're a grown man i know

48:27Sal Di Stefano:it's just i think i like it i don't maybe it's because it's been a long time or since i was probably young but i had a house where i had the privacy i have and so there's something about walking out on your property with no underwear or pants on i do all the time yeah peeing with no hands and just standing out in the dirt oh you just let it flow oh yeah and so to see so And it's like, it happens so much now that we'll be in the pool, like swimming around. And he'll just hop out of the pool, pull his shorts off to where he's naked, walk over in the dirt and just stand there. And Katrina's like looking at me like, oh, look what you did.

49:00Sal Di Stefano:I'm like, I don't mind though. And he hasn't done it. He hasn't done it where there's like public. So I'm like, oh, it's all right. Remember who was it?

49:11Justin Andrews:Was it Everett that did that in public? He did. yes we were walking downtown and there was a tree because i had trained him to just like you know pee on trees in our backyard and uh he just decided to throw his pants down and that's how

49:24Adam Schafer:that's how little boys pee yeah they go full there's my son when he pees he doesn't just pull his pants on he takes them off yeah so he takes everything off which is normal

49:34Justin Andrews:but not for adults yeah i've actually seen that i have seen guys old guys standing

49:43Sal Di Stefano:up at a urinal with his is totally down to his ankles yeah it was like was that a power move

49:47Adam Schafer:or like what is that i almost feel like it's a prank like he told his buddy like watch this yeah i almost want to just slap his butt really just for fun even worse you just made it worse how did you make it hey hey talking about talking about swimming in the pool and stuff like that

50:04Sal Di Stefano:one of the things i have noticed and one of our partners that has been we i've moved all my ready to drink element drinks out to my outside refrigerator because I've had multiple people. We've had a lot of people swimming and in the hot tub and things like that. And I have figured out the hot tub and sauna are this way. If I spend 20 minutes or more, which is funny because you've always seen the limits that they always put at public places. This makes sense to me what happens. That's for wimps. Well, I don't know about you guys, but once I hit 20 minutes inside the hot tub or the sauna, I will get a headache if I don't hydrate.

50:38Sal Di Stefano:Yes. and I've met other people that we've had family and some of that and they're like oh man because we've been in there and also drinking alcohol or doing other things so that just exacerbates it

50:47Justin Andrews:usually it's alcohol yeah

50:47Sal Di Stefano:you can't even think about water so the move I've been doing and we had Katrina everybody over in the hot tub is and I keep the element out there in the refrigerators I pour everybody like a half glass of it and just between their champagne and their drinks give it all to them I'm like you'll be fine if you do this and everybody's been tripping out if you sweat a lot

51:04Adam Schafer:you go a thousand milligrams of sodium that's what's in a dose of element before and during in your performance, you feel way better. So I have cousins that do jujitsu and obviously in jujitsu, especially if you're doing round robin or whatever, you're sweating your ass off and they'll do element before and during. And he's like, bro, it's like a performance enhancer. I'm like, well, your sodium, you sweat a lot. You start to lose your electrolyte balance. Your performance is crap. You got to balance that out.

51:29Sal Di Stefano:Do you think, because it's such a big deal for me, do you think it's connected to the frequency that I pee all the time too? do you think that i'm peeing out at a faster rate and so i'm losing electrolytes faster than you

51:42Adam Schafer:know what's funny you know what's maybe but you know what's funny about that is that they'll test people's sweat and not everybody releases the same amount of sodium in their sweat some people release more sodium than others well that's what so my theory i don't know if it's connected to me

51:53Sal Di Stefano:my peeing frequency your shirt but i know i i lose it pretty fast like that because it is like clockwork if i'm in this if i'm in the sauna or in the hot tub for 20 minutes or more i'm guaranteed He'd have a headache if I'm not hydrating while I'm in there. Yeah.

52:06Adam Schafer:Dude, I got to tell you guys, my wife's going to hate that I share this, but it's hilarious. So she started hormone replacement therapy. She's working with Dr. Lauren Fitz, who's amazing. She's great. And two nights in a row, two nights in a row. So I'm tired right now. I'm a little bit tired, not getting good sleep because my wife decides either right before we go to bed or after we've started to fall asleep that we're going to have sex. Wow. And I'm like, this is working, but at one toss. Poor you. Like, attacked me. like two times now she's just and i'm like ready to go to sleep and i'm like you know i've taken my sleep supplements and i'm all cozy ready to go to sleep and then she just like jumps on me and starts yeah doing things and so i sent a message to dr fitz i'm like thank you no i'm like i'm terrible sleep she's like what do you mean like it's working too well i am i just say i imagine

52:55Sal Di Stefano:that uh if you ask jessica would she attribute it to that to she oh yeah she feels the difference

52:59Adam Schafer:She never had a terrible libido, but this is like, it definitely changed after having kids. And also she's now mid to late 30s, I think starts to change a little bit. This is like turbo.

53:14Sal Di Stefano:Now you guys haven't been together nearly as long as Justin or Katrina and I, but curious if you've already even noticed this too. Have you noticed in our relationship, we have pivoted three times total now in the 15 years where we go through phases of who's attacking who in the relationship. I think that's normal. Is it to bounce back and forth? You tend to hear this. I tend to hear the men are most crazy. Then the wife has the kid. And then it goes. Then it's the other way. Like, did it happen that way for you, Justin? Or has it been consistent across the board?

53:46Justin Andrews:Very much sure in the beginning. Yeah. Like a lot. And then it was the kids, but it was still there. And then after the second kid, then it was just like a total reversal. And then it was a reversal. And it's been that way ever since.

54:00Adam Schafer:It is interesting to get pursued and attacked by your wife and not be ready. Again, it's like a moment of performance anxiety. Oh, I'm not ready.

54:08Sal Di Stefano:Well, it's not normal for us as guys. We're used to being the pursuer all the time. So when the tables are turned, it's a different thing.

54:15Adam Schafer:Yeah, yeah, dude. I wasn't expecting it. You know what I mean? So I was like, Katrina talks shit to me. So I think that's going to work. what do you mean talk shit

54:22Sal Di Stefano:yeah we should talk shit like any other guy would love that right and that's the shit talking that you get is just like shit things that's gonna motivate you I'm like I'm tired you know I'm tired I have a headache I do all the chick excuses you know what I'm saying

54:34Adam Schafer:she gives you element this is how you know bloated this is how you know before you go to bed she just brings your element well you're we talked about this before

54:42Sal Di Stefano:you're okay with this I'm not a I'm not a fan I like the the surprise and the the whole like you're not sure it's gonna happen spontaneous yeah spontaneous thing katrina is like like we'll talk about it like oh you're gonna get it tonight or oh there's stuff like that that's great you don't see i don't like that i like too much pressure no i think it's because i know i'm gonna get it i think the idea that i might have to hunt that night makes it more interesting to me and so like she has to act like she's not interested yeah she sharpens my sales skills that's that tends to work more in her favor than it does the other way she should listen to the podcast she'll start sending you

55:18Adam Schafer:text my back hurts yeah i'm going after you i kind of don't feel good no this was yeah last i texted her this morning i'm like you know what i'm exhausted so tired but so grateful so

55:30Justin Andrews:yeah so worth it so i literally have turned into like a second job of being a masseuse that's every husband that's a husband yeah you start does she know this she probably knows of course yeah i mean i've done that i wear the the tool belt you know i go fix things you know like i'll do all the things like i said it like works on my sales skills you know every day i'm just like what angle am i gonna go with today we taught uh we we have recently taught max how to

56:04Sal Di Stefano:massage and so it's really cute now watching him like and he's all every time katrina will teach him like a new technique so last night he was and this is also another thing when he showers and he showers now we don't do baths right so we're showering all the time but when he showers i think it's he was he's so used to having company when he baths so he's like who's gonna come in with me or who's gonna come talk to me while i shower so he's always wanting one of us to be in the bathroom talking to him and so last night's conversation was just daddy i know this technique i know this technique yeah he's going over all his massage technique because he heard katrina say to me like hey honey i'm gonna massage you tonight and he started asking like daddy you want me to massage you i'm better than mommy right and he's trying to get me to say that i'm like hold on bro don't say that in front of her like that like you say that to me when we're behind closed doors tell mom she's a not a better massage than you that's going to offend her so he was telling me all the techniques that he has while he's in the shower it's really cute yeah my kids

56:53Adam Schafer:tell jessica they're like you're really good at being loving she's like okay something's going to come after this but papa is way more fun i mean yeah i know i got something right yeah Paleo Valley has a 100 % grass-fed bone broth protein that is by far the most tasty protein I've ever had in my entire life. Their chocolate tastes like chocolate. Donuts, no sugar. I don't know how they do it. It's all natural, minimally processed. It's delicious. They also have a salted caramel flavor. My wife adds it to her coffee. Tastes so good, super easy to digest. It's the best protein powder for gut health.

57:35Adam Schafer:Go try it out. Go to paleovalley.com. That's P-A-L-E-O valley.com forward slash mind pump. On that link, you'll get 15 % off. Back to the show. First question is from Ernie Meyer.

57:47Justin Andrews:What are your thoughts on day-long workouts? I work from home most days, and I like to spread my workout throughout the day.

57:53Sal Di Stefano:Oh, man, Sal's a big fan of these. Remember when you first started talking about these? Yeah. Have you experienced this? I have. I have. I mean, the reason why we don't talk a lot about this is because very few people can do this. So it's not like last you want to do is like rub it in people's eye that we get these workouts that we get to do all day long. But I have done these several times and I love it. And if you are a work from home, mom or dad, I think and it's I think it's it's so good that you could take, let's say, the person, the hour workout. You do the exact same everything, but you just spread it out in these micro workouts all day and it will be better.

58:32Justin Andrews:It's better.

58:32Sal Di Stefano:And so and not more effective. You perform them better.

58:35Justin Andrews:You recover better. You have more strength. It's crazy. You get more results.

58:39Sal Di Stefano:You get more energy throughout the day. You don't get fatigued at all because they're so short. Man, if you have the luxury to do this, even if you can't do all time and you just want to experiment with it, great idea. Oh, great. We have this, and I was guilty of this, even as a trainer, that we had to really train hard in this hour. and I was pursuing sweat and soreness and I had to have this massive pump. Yeah, like that hour matters. Yeah.

59:07Justin Andrews:You have to stay confined to that.

59:09Sal Di Stefano:And the intensity and the soreness and the pump and the sweat had some sort of contribution towards my results. And it's like, not true. You could take, like I said, that workout and break it up in these, say, 10 really short workouts and you will get as good, if not potentially better results.

59:27Adam Schafer:You get better results. The Soviets would experiment on stuff like this because they could, right? Their athletes just did what they told them. But one way to do this, if you have the time, is you do maybe like five of these workouts or something. And you do every other hour, you'll do two or three sets of, let's say, two exercises. And if you want to really make it interesting, do the same exercises. And what you want to do is you want to pick a weight that is not so heavy that you feel like you're not going to be able to continue to perform this. You want something moderately heavy. So let's say you could do 10 reps with 315 on the squat.

1:00:04Adam Schafer:Well, here's what it would look like. 9 a.m., you do five reps, two sets. So half as many as you normally would with squats. 10 a.m. comes, you don't do a workout. 11 a.m., you do it again. Five reps, two sets. Noon, you skip it. One, you do it again. And you do this throughout the whole day. And you could do like two or three exercises. I've done this. And it's remarkable. You actually find that by the halfway point, you actually start to get stronger as you get central nervous system adaptation. You're able to complete all the workouts by the end. But then when you look at the math, at the total volume we've done for these exercises, way more than you'd ever accomplish in a workout.

1:00:40Adam Schafer:And I swear when I do something like this, I'm stronger the next time, but by the next week.

1:00:46Sal Di Stefano:That advice you're giving right now reminds me of the macro version of cluster sets. I think that's how I, if I'm saying that correctly, like cluster sets take the same kind of philosophy. is like pick a weight that you could probably do 10 to 15 reps, but then stop it at six, but then only put it down for 10 seconds and pick it back up and do it again and do it again. And then what you'll notice is at the end of the cluster set, you will have done more volume than you would have done if you'd done five traditional straight sets of that same weight or more. And so it's fascinating how that works.

1:01:18Adam Schafer:So there's two ways that I would apply this. This is for fitness fanatics who love to have fun with this. One is I want to get a particular lift to improve in a short period of time. Well, then what you do is you pick that lift, and that's the one that you practice every other hour, probably for four or five workouts throughout the day. By the way, being a calorie surplus, so every other hour when you're not doing this workout, you're feeding yourself, and you're not training at full intensity. That's a great way to wreck this. It's a kind of moderate to moderate high at most intensity. And what you'll see is after you're done with this, by the fifth day of recovery, you go attempt this again, you're stronger.

1:01:54Adam Schafer:That's how fast it works. The other way to apply this is if you want a lagging body part to come up, I mean, you can add, I mean, and I've seen this, I've actually had people go through this, a quarter inch to your arms in a day. And it literally looks like three, let's say you want your biceps and triceps to grow. You do two or three sets for biceps and triceps every other hour throughout the entire day. Again, maybe five or six of these. So you don't want to go until midnight, but five or six of them. and you feed yourself accordingly. Measure your arms before you do it. Measure your arms three days later.

1:02:23Adam Schafer:You'll probably have bigger arms. This will work on your glutes. It'll work on your pecs. It'll work on your delts. But it's a crazy commitment. It requires you to be next to your gym all day long, have food prepared, and you're doing nothing else. But fitness fanatics probably getting excited. You need a home gym to pull this off. Home gym is the best.

1:02:39Justin Andrews:Next question is from Zemeca72. How to break through plateaus?

1:02:44Adam Schafer:I've been stuck on preacher curls, among others, for two months. You know, something like a preacher curl, change the exercise is what I would say. I mean, it's as simple as that. Like, stop doing preacher curls. Maybe do something like an incline curl with your biceps in a stretch. Do that for a month. Go back to your preacher curls and watch what happens. Sometimes it's as easy as that.

1:03:03Sal Di Stefano:It is as easy as, and I know you gave an example, but I would say something that's less specific but more directed. Like, pick an exercise you don't hardly ever do for girls and go get strong at it. so that could be straight bar curls that could be cable curls that could be hammer curls it could be alternating buys i mean whatever one you don't find the one you suck at in other words right and go get good at it and just stick to that and let and that the the beauty of this skill is psychologically it's challenging because it's asking you to walk away from something you've watched yourself get really strong at and now you're plateaued to go do something that you suck at again but the benefits of that of leaving that going to something else getting really good and strong at that, when you return back to Preacher Girls, you'll break through that plateau.

1:03:48Sal Di Stefano:That's really the art of that. But psychologically, especially for my dudes, it's always difficult to do that because it means that they have to go embrace the suck and what they're not good at to go pursue that for a while. And then they'll come back to that thing and they'll be good at it.

1:04:03Adam Schafer:Yeah. And this is better for these kinds of exercises, but a mistake is to just add volume. That would be a mistake. Sometimes that works, but oftentimes it doesn't. Another thing you you can do is take that same exercise and pause the reps and make an isometric fashion fashion so instead of doing your traditional preacher curl you're taking maybe a lighter weight and you're stopping for 10 seconds at the bottom 10 seconds a little higher 10 seconds a little higher that's one rep so you're changing the exercise essentially which is not that different from what we said but those pause reps the challenge of that though is it goes back to

1:04:36Sal Di Stefano:the ego thing you're gonna have to reduce the weight significantly that's right you gotta change

1:04:39Justin Andrews:it yep next question is from dragon paul's i'm about as beginner as a beginner can get when it comes to lifting to the point that i don't even know how to get started and i have no clue what my baseline is do i just go to the weight bench and throw on some plates what is the very first

1:04:57Adam Schafer:step for someone who has never lifted okay i'm going to give you the best answer okay that's it's not always available to people but it's the best answer go hire a trainer find a good trainer I said good trainer because there's some that are not great, but find a good trainer. Nothing is going to be as effective as hiring a good trainer. You literally have your own personal coach there who understands exercise programming, understands how to train individuals because everybody's different, and they're going to progress you from beginner to intermediate faster than any other possible thing you could do.

1:05:27Adam Schafer:Now, a good second option that's more available to people would be to get one of our beginner programs like MapStarter. it's a great second option because it's not nearly as expensive. Trainers can cost quite a bit. You've got the videos in there that you could watch with the demonstrations and try to copy them. But again, the best answer is hire a trainer.

1:05:45Justin Andrews:Yeah, well, it just reminds me of, you know, some of the dysfunction that I experienced just trying to learn guitar on my own. And I obviously bought a book that had chords in it, and I can hear, you know, how certain songs and the progression goes. But I built a lot of bad habits along the way. And that was just something that I, if I were to actually pursue it seriously and be consider myself really good at it and proficient at it, I would need to go learn from somebody, a teacher to then break me of these bad habits, which I could have started off learning these, you know, the proper, you know, mechanics, the way to hold my hand position, you know, to, you know, really be effective and build on that so much.

1:06:34Sal Di Stefano:easier. Your brain went the same place mine. I thought of golf right away and I made the same mistake with golf. And everybody told me, you should go get a coach. You should get a coach to start you off. And now I have all these bad patterns and habits and it's going to make me feel like I got to take all these steps backwards to be able to. And so this is the beauty of being at the beginning, right? Saying that you are a beginner of all beginners right now. That's awesome. You have a clean slate. You have an opportunity to have a professional lay a solid foundation from you and the return on investment that you will get from that is exponentially higher than it will be at any other time in your career so if you go do what justin's saying or go try and figure it out for yourself forever and then you realize man i should have got a coach then you get a coach then that coach as valuable as they will be even then they'll be less valuable than what they are right now right now the the roi you will get on learning good behaviors and patterns to sal's point it's going to compound so much faster you'll get so much further ahead by laying that solid foundation.

1:07:31Sal Di Stefano:So I'm with you. I would sell. If you don't have the funds to do that, then following a program like MapStarter and then going into Maps Anabolic would be a great segue to that. I mean, MapStarter is called that for a reason. It's what we consider the ultimate beginner program. Someone who's never touched a weight before, just trying to get started. This is how we would progress most of our clients is with a program like that. And then when they're ready, we would move them over to Maps Anabolic. and that would depend on how you feel after starter. If you feel pretty proficient at it, the movements seem like you got them down pretty good, then I'm going to move the anabolic.

1:08:06Sal Di Stefano:If you felt like even that was challenging and your form was all over the place, I might have you run it a second time and then move over to MAPS anabolic. But without a coach and trainer, that's the direction I would put you if you don't go higher.

1:08:16Adam Schafer:And I got to say this too in regards to the cost of hiring a trainer. You know, time is money. So yes, it's more expensive on its face to hire a trainer. You work with a trainer twice a week for two months. It's going to cost you$1 ,000,$2 ,000. That's a big ticket price. But when you factor in the results, the getting your body to a particular place, what you'll learn, the carryover for the rest of your life from what you'll learn from them, the time that you haven't wasted, it's so worth it. And I'm saying that because people will often spend$1 ,000 on a piece of technology like a new phone.

1:08:55Adam Schafer:a toy but you say hire a trainer supplements yeah but you say hire a trainer oh my god that's that's too much money like i can't think of there's almost nothing that will give you a better return on investment than hiring a good personal trainer it's almost invaluable next question is from it's

1:09:11Justin Andrews:all about habits you always mention going for a walk after a meal does going before eating have the same benefits or not not the same but similar it is beneficial but it's not the same yeah so

1:09:22Adam Schafer:So what happens when you move a muscle, there's something called the GLUT4 on the cell. This is a receptor that sits inside the cell. When you exercise a muscle, it moves to the outside of the cell. And what it does is it draws in glucose. Okay. So draws in glucose. So it improves insulin sensitivity. So if you walk before, you will move that GLUT4 receptor to the outside of the cell, but it only stays there for so long. Now, it does have some time, so you still get some of the effects, right? And the more intense the workout is, by the way, the longer it stays there. After you eat, this is when you want to move it there the most.

1:10:03Adam Schafer:This is why postprandial has the greatest effects on insulin sensitivity. There's also another factor here, which is digestion, okay? Walking after you eat improves digestion. Walking before you eat has minimal benefits. Some benefit, but minimal benefits on digestion. Why does it help digestion when I walk after eight? Well, when you walk, first of all, gravity's working. Food needs to move down the digestive tract, down through the intestines and stomach.

1:10:28Justin Andrews:Muscles can attract and everything kind of compresses and moves everything along.

1:10:31Adam Schafer:If you look at the muscles that go through the body that attach to the hips and the legs, they move around the digestive system. Moving those around literally moves food through the body. So walking before is way better than nothing. Walking after is the best way to approach it. Look, if you like the show, come find us on Instagram. You can find all of us and the show at Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

1:11:01Justin Andrews:and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. 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.

1:11:47Justin Andrews: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.