2666: Eight Fitness & Diet Lies That Will Make You Fat & Unhealthy (Listener Live Coaching)

14:00Adam Schafer:So exercise has to be a big part of this. Big factor. Next up, this is a new lie that's come out because what we have now for the first time in history is a truly effective medical intervention for obesity, like truly effective. We've had interventions in the past, and I'm talking about non-surgical ones that have shown some promise, but they don't even come close to this new one, which are these GLP-1 medications. And GLP-1 medications have promise in combination with the correct application of exercise and management of diet. But the lie is this, a GLP-1 by itself is the way to go. You just go into GLP-1 and you're going to, it's going to solve a lot of these or all of your problems for you.

14:46Adam Schafer:And that's just not the case. We have an obesity epidemic, but we also have this other epidemic nobody talks about, which is this under-muscled or weakness epidemic. I've cited this statistic before, but like the average college age male today has the grip strength of a 65 year old man in 1983 or something like that. So we're just weak. And so what happens when you go on a GOP one without strength training, without trying to hit protein, uh, you're just eating less. You end up losing muscle because the body tries to match the lower caloric intake by reducing its metabolic rate. And so you end up skinnier, but weaker, skinnier with less muscle.

15:23Adam Schafer:And this is not a good long-term approach by itself. You have to apply proper exercise. You don't get ahead of

15:29Sal Di Stefano:and put these parameters in place, and you're just listening to your body signals at this point, and you're not motivated really to consume as much calories as you were before. You're not motivated to seek out protein. You're not getting those building blocks to maintain and preserve the muscle mass you have. So inevitably, you shrink down, but now you're under-muscled and you're frail. Well, your previous point proves this one. That's right. I mean, this is the point of you starting off with just eat less is a terrible piece of advice. that's all the GLP-1 is predominantly doing. There's other factors, what it's doing on a neurological level and what it helps with people with addiction and so forth, which is what's promising and why it still can be used.

16:11Sal Di Stefano:And we still help people that use this because it can be a tool. Unfortunately, the main mechanism in which it gives people results is the just eating less. And so, so many people that think still that that's the strategy go, oh, this is great because nothing's ever made me eat this little before and be satisfied and okay. So that's the most dangerous part. And this is what we've been talking about for a while that we're concerned about with the GLP-1s is, yeah, it's going to be an incredible tool for a lot of people, but it's also going to hurt a lot of people that don't know how to actually manage the nutrients.

16:43I think it's an amazing tool for fitness and health coaches.

16:48Adam Schafer:I think it's not a great tool. Very helpful, yeah. It is not a great tool for the average person. So if you combine it with a good coach who will do appropriate strength training with you, because appropriate is what you want, right? Don't overdo it and all that, right? So appropriate strength training with also appropriate dietary coaching, because you're going to want to hit protein, which may be difficult. It's already difficult to do that anyway, but on GOP, it might be more difficult. But if you do this with a coach, you've got yourself, in my 100 % opinion, strong opinion. This is the best medical intervention or tool I've ever seen.

17:24Adam Schafer:Without a coach, I don't see this as being a great solution at all. And the data will support it. Is it better than being morbidly obese? Yeah, but here's the other part of it. The morbidly obese are also under-muscled. I remember decades ago that study came out that totally went against the myth that being overweight also meant you probably had a lot of muscle. No, sarcopenia is more common in the obese. So you're going to get even worse when it comes to muscle strength and muscle loss just by going to GLP-1. So work with a coach with it, and then it's amazing. Without a coach, not necessarily a great option.

18:01Adam Schafer:Next up, this one you see all the time just with your general practitioner, doctor, or whatever. And that's you go to the doctor, you know something's off, and they're like, no, your hormones are fine. Hormones look good. You're fine. You're within range. That's a lie for a lot of people. And I know that a lot of people feel that on the inside. They go, this can't be right. Something's not right. I know they said that my, I mean, I'm within range, but God, I feel so off or just so not good. The only time you'll get a really good or oftentimes where you'll get the best answer with this is with a hormone specialist who's forward thinking.

18:36Adam Schafer:Because they don't just base hormone levels off of a, you know, here's the top, here's the bottom general population. They'll also base it off of your symptoms. and oftentimes one doctor who's not a specialist will say, looks like you're okay. You'll go to a real specialist and say, but you have all these symptoms and your testosterone is near the bottom. Hormone replacement therapy is probably going to dramatically improve the quality of your life and it does. This is a lie that a lot of women have heard where they go to the doctor and they're like, I don't know what's going on. I've never stored body fat on my belly before.

19:09Adam Schafer:My body doesn't feel like it's mine anymore. I feel like I'm going crazy. What's happening? It's normal. You're fine. Here it takes some antidepressants. Right. And then they end up working with someone who's forward thinking, who does appropriate hormone therapy. They're like, you gave me my life back. But this is a tough one, right? This is a tough one because it's oftentimes your doctor who tells you this.

19:27Sal Di Stefano:I love that you picked this one because when I think back to all the clients that I trained, one of the greatest challenges I ever had was this, was a client that was told by the general practitioner that they are fine or they're okay. Yet my client was complaining of all these symptoms. We couldn't lose body fat. We weren't building muscle. It was just like I was so perplexed by what was happening. And it wasn't until I had clients later on, because early on it was not popular to go see a hormone specialist or a functional practitioner. Like that is really the last decade. Has that really, now they've been around forever, but it's not.

20:04Sal Di Stefano:You had to go to Beverly Hills. Expensive. It wasn't mainstream. It wasn't talked about a lot. And so it was later in my career that I started to see these clients that, oh yeah, my GP said I was fine. But then I went and saw the specialist and they put me on this and put me on that. And oh my God, changed my life. Then later on as a trainer, I knew to say that. One of my clients would tell me these symptoms and say, yo, my doctor said I'm fine. I'm like, you know what? I want you to go see so-and-so and have them do your work. And boy, it made a huge difference. And so I still think this is a very, very common one that a lot of people have known.

20:37Sal Di Stefano:I just had this conversation with my brother-in-law who's turning 40 this year. And I'm fine, I think. I'm just like, you should go get your blood work done by a specialist and have them talk to you about it. because I'm willing to bet that there's some areas that we could totally improve that you have no idea about.

20:54Adam Schafer:I have a family friend who she was a D1 athlete, swimmer, competitive. Fitness was always something that came easy to her, very consistent. And as she started getting older, she's like, this doesn't feel like my body. I'm storing body fat in weird places. It doesn't look the same. When I wake up in the morning, I feel like I get hit by a truck. My libido's not great. I'm getting anxiety. I'm not an anxious person. And finally went and talked to a specialist on this, got on hormone replacement therapy. She's in her forties. And she's just like, this is crazy. She's like, I almost got on. World of difference.

21:31Adam Schafer:Yeah. She's like, this is just life changing. All right. Here's another big lie. Just go run. You want to get fit? Just go run. Terrible advice. Not because. Still common too. It's not because running is bad. It's like old school coach advice. Running is great. I mean, it's kind of bad. No, it's not. It's kind of bad. Well, here's why it's not great advice. I'll get clear, right? There are a few things that the human body does well physically when the body is in peak condition and you can do these things well or whatever. You have good skill with it. Running is one of them. We actually, humans can outrun almost any animal.

22:06Adam Schafer:We have this incredible stamina, big knee joints, big glutes. We're on two legs. The problem is it's a skill that we forget because we stop running when we're kids. and then when we're in our 30s, we want to get back into shape so we buy some running shoes. Couch to sprinting. And then we go run and it's like you don't have that skill anymore and it's a terrible, this is a high skill thing that you just don't have and you're going to go do it to fatigue. This is why running, the injury rate in running is, it's near the top is because you lose the skill, you go do it to fatigue and it's a terrible way to exercise because it's not appropriate for you.

22:39Adam Schafer:So for the vast majority of people who are starting to exercise later in their late 20s, thirties and beyond don't just go run. It's a terrible choice.

22:48Sal Di Stefano:It's not just that. It's also, uh, since most people struggle with hitting, like we, the previous points you made about hitting protein and getting the nutrients they need it's. And then if you take that person, which is the average person, okay, not getting the nutrients they need overeating the stuff they don't need to not getting enough protein. And then they don't strength train, putting that person right there on a running routine is the fastest way to lose muscle. Yeah. So, I mean, and if we know how important and protective muscle is and how beneficial it is to your metabolism, then, and that's the recipe for losing even more faster.

23:23Sal Di Stefano:It's a terrible idea. That's why it's such a bad idea. Aside from what you, I mean, cause you're, you're right. It's a skill and most people suck at it and then it causes all these aches and pains and issues. That's for sure. Paul, but I don't even lists that as my number one. Number one to me is what it does metabolically to the average person as most people don't get what their body needs. And then putting that person running is the fastest way for them to lose muscle. It still exists mainly because it's the most simplistic thought process towards being able to alter your body's composition.

23:57Sal Di Stefano:It's like, I can just get up and go run. And it's like, it doesn't require a lot of like planning and steps and, configuring actual resistance training program. You're right. I mean, you pair that with GLP-1 or eating less, and it is the fastest way for you to lose weight on the scale. Terrible though, terrible strategy for overall health, but yet still very common to your point, Justin, because it is the simplest way paired with eating less to see that number go down on the scale, which is what people tend to obsess over is just that, oh my God, I'm a hundred pounds or 50 pounds or say the number overweight and if I just cut my calories dramatically and get moving more than I ever move.

24:37Sal Di Stefano:It's the quickest path that they see. I'm going to, but it's, it's, uh, it's unsustainable. It's unhealthy. It's a terrible strategy yet. We still see it.

24:45Adam Schafer:No, I would switch that to just go lift. Uh, and at least strength training, even people still do it totally wrong, but at least strength training, people have this general idea that there's some skill and technique involved when it comes to running. People are like, Oh, I just go run. I just go run until I'm tired. Oh no, don't do that. Cause you don't know how to run anymore. Next up, the glycemic index. It's super important. It's actually not important at all. It's not important because for a few different – now, the glycemic index is real, meaning some foods will impact blood sugar more than others, generally speaking.

25:15Adam Schafer:But why it's not important is because they're almost never – these foods are almost never eaten alone. You almost always eat them with something else.

25:22Sal Di Stefano:So you could eat a high glycemic index fruit like a banana,

25:26Adam Schafer:but you typically eat it with something else, or rice, but you'll eat it with something else. So that's why it's not that important. And then there's also individual variants. I've seen people's blood sugar react to foods that didn't make any sense because there's an individual variance. And on this list of things that I would teach my client to really pay attention to, that doesn't make the top 10 because there's other things that are far more important to pay attention to. So, and here's another one. You eat protein first, the high glycemic index food you just ate is no longer high glycemic index.

25:55Adam Schafer:You just mitigated a lot of that influence there.

25:57Sal Di Stefano:Now, do you think it got its popularity because of maybe digestion and cravings, though? I think it got popular because of diabetes.

26:05Adam Schafer:I think when you're diabetic, you have to really pay attention to blood sugar.

26:10Sal Di Stefano:This used to be gold standard for me. Yeah, especially if I was structuring options for them to go grocery shopping. It was like, well, here's the big offenders. Yeah, but let's say - I mean, because Justin, I used to speak to this in my early years as a trainer. And I had some relative success to it. And so what I'm trying to draw the conclusion to is that, okay, why did I have some success with that? And what I would guess would be because it did tamp down cravings, right? So people that were choosing these foods that were lower on the glycemic, those foods are similar. Not always, because to your point, sometimes an avocado can send somebody through the roof.

26:47Sal Di Stefano:But for the most part, choosing those foods tend to be better on digestion and tend to lower the cravings, which made it easier to adhere to the protocol.

26:56Adam Schafer:Well, usually what happens is we were trading out a processed food or less healthy food for a healthier food. It was almost never switching out white rice for brown rice. Like, well, brown rice is lower on the glycemic index. Yeah. That's not better. Typically, it's like, oh, instead of having that Wonder Bread, let's replace that with oatmeal or something like that. Yeah, or something. So that's probably where the success came from. But this is just not important, especially if you eat protein, especially if you eat protein first, especially if you exercise, if you strength train. It's just nothing.

27:25Adam Schafer:It's just not really something you need to pay attention to. Next up, it's that sore and sweaty means you had a great workout. It doesn't. Sweat doesn't mean you had a great workout. It just means you got hot. And soreness is a terrible indicator of exercise effectiveness. Really, soreness more often than not tells you you did too much. What happens is that people chase soreness and sweatiness, and they chase it, and they end up compromising their progress and success because they're doing a workout that's inappropriate and just not effective. So don't chase those two things. And then last up, organic is the most important thing to consider when you're looking at your diet.

28:03Adam Schafer:There are things that are more important before you get to organic, like food quality of like whole foods versus processed foods, calories, protein, carbohydrates, and fats. And then when you get those dialed in, then you can go organic.

28:15Sal Di Stefano:I'm glad you put that up here too, because even though we would all say that we're pro-organic, pro-grass-fed, pro those things, it is not the end all be all and it is it is i didn't hammer this with my clients till i figured the stuff out first no yeah there's so many other things that are far more not not only that but the more i read and learn about the organic foods and the stuff that they get away with and do too it's like i don't even know how much of their truth is that much healthier like that better of a choice because i still make their way there yeah i wanted to believe that oh i was having i was making it something that was being sprayed with and less shit on it.

28:53Sal Di Stefano:But it's like, the more I find out that, man, is organic really that much, which is more expensive. I know that. And it's like the thought process for me now is that I go, well, you know, if I have the disposable income to spend a little bit more money in hopes that it's a little bit better than the other thing, but definitely it's not my strategy of weight loss, building muscle. It has no relevance to that whatsoever.

29:13Adam Schafer:Yeah, yeah. That's later on down the line is when I would talk about that with clients. Anyway, I got to talk to you guys about, so Doug shared with me, I did not realize how much the eight sleep system AI adjusts itself throughout the night. So dope. So what it does, people aren't familiar. Eight sleep goes on your bed. It cool or warm your bed. And then it monitors your sleep and adjusts itself on the fly. Use AI technology to just get you better sleep all the time. Doug shared a report with me that he got on his. Doug, how often or how many adjustments did yours make throughout the night? So last night was 20 times.

29:48Adam Schafer:20. But on average, at the low, it would be like 16 or 17, up to 40 times as I look into past reports. And so it's essentially monitoring your sleep and adjusting and getting you better sleep the whole time. So it's like you got a little sleep buddy in bed with you who's helping you get better sleep. A little warm. Yeah. Yeah, it's measuring your body temperature, your movement, all that, and then it adjusts accordingly. And I actually have one of the older models and the newer ones if you're snoring, for example. So you can actually get a score for how long you've been snoring during the night and the level of snoring that you've been doing.

30:25Adam Schafer:That's crazy.

30:26Sal Di Stefano:And, you know, we break records. That's like next level. Before, you know, before we had eight sleep, we had the chili pad. And I remember how much I was like, oh, my God, this was such a game changer. And it's what I feel like because I swore by that back in the days. It's like I was walking everywhere and I got introduced to a car like a Civic that took me. It was like, oh, my God, this is crazy. You know, it gets me there. Literally eight sleep is like the Rolls Royce version of that. It's like the, how amazing that thing is to where I don't, I don't think I've had to refill the one I've had, I've had for, I don't know how many years now.

31:01Sal Di Stefano:I think I've had to refill the water three times in like, almost never. Yeah. Almost never. Maybe once a year I've had to refill the water. Once I set my adjustments, I don't ever, it doesn't matter what time of year it is, the season, when I go to bed, when I don't like, I don't have to mess with anything. It literally knows my body so well and adjust to it to be the perfect temperature. I was thinking that last night I was thinking about this because here we are and we just had a nice little hot spell that came through. In the middle of August or whatever we're at right now, I sleep with my sheet and comforter on me because it can keep me there.

31:37Sal Di Stefano:And my house at 70-something degrees. Never in my life have I ever been able to do that until this. And so the fact that my house could be in the 70s, I have a sheet and a comforter on me. And it still keeps my body. The perfect temperature is like mind blowing. That's crazy where the technology is. It's so wild. Yeah. How tough is it when you go to another bed? Oh, it's. That doesn't have it. It does. It does do that. I will say the caveat. It does ruin. Yeah. It does ruin it completely. Or I look at it like I do. I appreciate it that much more because it's like, wow, I didn't realize how much better it's made my home sleep until I go sleep somewhere else.

32:11Sal Di Stefano:I'm like, damn, this is. You have to take a cold shower before I go somewhere else. Really? Yeah. Oh, yeah. Yeah, just to get my body temp down.

32:18Adam Schafer:I got to tell you, speaking of technology, we went to the store yesterday. My son, my four-year-old, at the end of the night, he gets like a review from mom, how he did during the day. And we're trying to encourage him to be more obedient, whatever. So he'll get a dollar. He'll get a dollar at the end of the night if anything works out. If he doesn't, then now he, what's cool about this, this isn't where I was going to go, but just some context. He does his own review. So she's like, how do you think you did? and it's really cool because he'll be honest really yeah dude he'll be like well you know i did that thing to my sister but then i went and apologized to her and she was like well that's really good you think you did good he's like yeah i did good so anyway so he's been saving up his money he saved up enough money to go buy a toy so we go to target to you know buy a toy or whatever and you guys remember the movie minions of course do you remember the fart gun yep yeah you remember that yeah yeah you could buy a fart gun like the sounding or is it actually fart no it okay when we've seen it fumes come out of it we've seen it at target before and he's always wanted it and we've always said no because i thought that would just make fart noises and he'd be disappointed yeah yeah yeah this time he kept he'd looked at it he's like oh he's like oh but it's dumb but i'm like reading it i'm like wait a minute you there's this little like like liquid that you fill in there it actually makes it actually makes a little gas and it shoots fart rings and they smell.

33:38Adam Schafer:Shut up. Yeah, dude. So we bought it. I didn't know that. I thought it was just a sound. No. So it makes fart rings. So we bought it. I'm talking all about that. Which was probably a mistake because all day he was chasing us and blasting us in the face. Oh, my God.

33:53Sal Di Stefano:Is it pretty good as far as how raunchy it is?

33:56Adam Schafer:I mean, the smell, it's not great. Is that like stink bomb? No, no, no.

34:00Sal Di Stefano:Did you guys, I mean, I went through a phase of stink bombs. Oh, I went through stink bombs. Oh, you go to Chinatown and bought like so many. glass ampules. Can you get those? I mean, I'm sure Amazon. Can you get those on Amazon? I think they're illegal. Are they? I think so. They were like those little Mexico vials, right? I can't tell you people that made throw up with those things. Do you know what the move was? Those were the best. You know what we used to do that I thought was the best way? Is I would tape them in the door jam of people's doors. That's brilliant. And sometimes it would be there for a long time before someone finally closes.

34:32Sal Di Stefano:Yeah, then they'd close the door and have no idea

34:35Adam Schafer:It's like super egg smell. Yeah. Oh, yeah. Did you find them? That's fart spray. They have fart spray. Yeah, these were vials.

34:42Sal Di Stefano:No, I know what you're talking about. Yeah, these were little vials. They were glass ampules. And straight sulfur. I mean, it was. Oh, here's some right here. Look at that stink bomb. Right here. Oh, that's them right there. Oh, yeah. The glass. Those are the real ones right there. Can you order some? Sure. Come on, let's order some. Let's come on. Buy them right now. Hey, we won't tell the rest of the staff. You know what?

34:58Adam Schafer:It'll stink up the whole place. Do not do it in here, please. No, the best thing was we would do it in crowds. So if we were hanging out anywhere, we would put it on the floor and just step on it and then walk away and just wait. Wait for the reaction. The door jams. I know, I did it. It's cool all the time, dude. Those things were putrid too. It was like really bad. Those are them right there. I can't believe they still sell them. Is it legal to order it to California? I have no idea. I'll try. Everything's illegal in California. I'm surprised. Those are fun. Yeah, those are great, dude. That's awesome.

35:26Adam Schafer:Wow. I got to tell you guys about, so you know how I've brought up this revival. nobody's denying it anymore. Everybody's talking about how there's a revival. So many people, you know, come into faith right now. Nobody's denying it. Bible sales are up. It's like, it's real. There's more stats have come out that are really, really wild. Opposite of what we've ever seen in modern times. So trip off this. For the first time that we've recorded in modern history, the revival is being led by the youth. So the highest percentage of people going back is Gen Z, not older people. It's a revival happening with young people.

36:02Adam Schafer:So that's number one. So younger people are going to church and reading the Bible more than the older generations. That hasn't happened since we've recorded this. And the second thing is that it's young men are leading it. All the past modern revivals were women-led. Oh, interesting. There were moms and grandmas. It's young men. Young men are leading this whole thing right now. How crazy is that?

36:24Sal Di Stefano:I mean, it has to be this crazy thirst for structure.

36:27Adam Schafer:I think so. Yeah.

36:28Sal Di Stefano:Yeah.

36:29Adam Schafer:I think young men have been just blasting.

36:30Sal Di Stefano:They've just been discarded. Yeah. Over the last few years. That too. And we've gone so, so, and needed in some cases of like free everything for like, like do whatever you want, be whatever you want to be. Like so much of that direction that I feel like we've gotten the pendulum so far. It's like, you know, maybe we need a little bit of structure and guidelines. I feel like people are starting to kind of wake up that. How about we have a little guidance? Yeah. I think that's, I think that's what you're seeing right now.

36:56Adam Schafer:But it's crazy that it's the younger generation is outpacing the older generations and that it's young men more so than women, which is wild. So they're reporting. They're like, yeah, dude, we got all these guys coming to our services, which typically, I mean, that's the stereotype, right? You go to church, a bunch of women. There's like a few guys in there.

37:14Sal Di Stefano:So I want to revisit a debate that I'm currently still wrong on, but I'm still going to double down on what I thought that you – Is this about going to the moon versus – No, no. we'll revisit that one too. Do you remember when we talked about streaming services? Yeah. And my theory was that we would eventually see one or two monopolies gobble up everybody. And your theory was, no, it's just going to diversify a bunch of people. To this point, you're right. I mean, this is, we've got to the point where it's - It's annoying. It's very annoying. I hate it. I'm now up to probably double of what my cable was.

37:52Sal Di Stefano:It's more expensive, yeah, than what we were at. because it's it's so but we're seeing so did you see the guys the deal with paramount no and ufc 7.7 billion dollar deal no more pay-per-view no more pay-per-view so now why and this is why i'm bringing this up right now because i do believe we're like these streaming companies are starting to realize the value of stuff like that of like buying an audience that we're going to invest billions into buying up and so i still believe and i don't know if it's paramount i don't know if it's Apple. I don't know who it's going to be, but I think a few of these are starting to realize how, obviously, attention is one of the most valuable things today, and we're spread across so many different platforms that somebody's got to go, okay, we're just going to just buy...

38:39Sal Di Stefano:Can we consolidate this? Yes. We're going to buy all of these streaming services to put it under ours so we can capture all those people, and at front, it's going to cost us a lot of money, but in the long run, we're going to have all the attention. I still think this is going to happen.

38:51Adam Schafer:Yeah, well, I don't know if you remember what I said. I think people want that. I don't know if you remember what I said. And that's why I think it's going to happen, Justin, because I think people want that too. So I don't know if you remember what I said when we had that debate. So if you follow the history of how markets work, what tends to happen is it goes to more decentralized, more options, and then eventually it goes to less options in consolidation. That's typically how it follows. So you have lots and lots and lots of different options. And then eventually you have these large corporations that purchase those.

39:21Adam Schafer:If you look at food production, there's three companies that own them.

39:24Sal Di Stefano:That own a bunch of them, all those brands.

39:25Adam Schafer:So if it follows the typical patterns, that'll probably happen at some point.

39:30Sal Di Stefano:I think we're almost at that tipping point where there's too many. Too much. There's too many. And to Justin's point, so many people are getting frustrated and want that. Eventually, a couple of these big players, and that's an example of it, they're just like, you know what? It's going to cost us billions. But now we're going to own everybody who watches UFC on a pay-per-view are going to be ours. So yeah, it's going to take us three to five years to recoup our money, but then we're going to have that audience.

39:55Adam Schafer:Yeah, so the internet's what caused it, right? It was all internet. You had this unlimited bandwidth. And so it caused huge decentralization, lots and lots and lots of different options. If it follows the old patterns that it's always followed, then you tend to see these large companies, corporations purchasing lots of these small brands, consolidating them. But there's one wrench that could be thrown into the machine, which is AI. so ai could potentially turn every person into their own have you seen the content creator

40:24Sal Di Stefano:there's a network that's just all ai driven uh shows right now oh i didn't know that yeah yeah i'm trying to remember if it's through um if amazon owns it or which company owns it but it's the and it's all these kid shows initially and it's all literally ai uh cartoons and ai shows and they're just they're starting to just you know pump them out and in hope that people will gravitate towards it but it's like yeah that's going to be a whole another option of

40:57Adam Schafer:content and entertainment in different directions so that the ultimate direction in my opinion may look like this where it's so decentralized because everyone's going to have personalized content for them so there will be no content provider because ai will get so good and intelligent, you'll have your own AI. It won't happen. You don't think so?

41:17Sal Di Stefano:Did you guys see what Jerry sent over this morning with the NFL? To literally just, okay, to access all national and regionally televised NFL games, you know what you have to spend just to see? ESPN DTC,$29 a month. Amazon Prime,$14.99. Peacock,$11.00. Paramount,$11.00. Fox,$19.99. Netflix,$22.00. Netflix, yeah. And NFL ticket,$4.80. Stupid. Just to watch every football game. Stupid. which you used to be able to do basically in one place. You now have to go through, because all those streaming services bought a couple games and bought rights. And so now if you're a football fan, you got to spend over a thousand dollars.

41:53Sal Di Stefano:If you just want to watch,

41:54Adam Schafer:well, sports will be different. Sports is always because you have to, because people are in it. I still think,

41:59Sal Di Stefano:I still think that you still have reality shows. You still reality shows are like one of the number one viewers. So that's not going to be AI. Nobody's going to want to watch AI generating reality shows. That's not, you don't think so. Of course not. What makes reality shows interesting is the realness and the rawness. When you can't tell the difference, I don't know if people are going to care. Yeah, but people will know. I don't think people are going to care. Yes. The same reason why you put 100 % human grade on our podcast is for that same reason. I'm hoping. Well, I think you're right. I think over time, in a very short period of time, when AI does start to produce a lot of this content, you're going to want the real people.

42:36Adam Schafer:Have you seen people have been making with AI, they've been making short films by prompts. That's it. They just prompt it and they'll say, and they'll tell them what they want.

42:45Sal Di Stefano:What's going to be really tough? I heard an interview. It's still weird. I heard an interview this weekend that actually described AI really interesting. And they described AI in the content world as this fog that is going to cover the lower level. And if you haven't already taken off in the air, to get up through the fog is going to be really, really difficult to be found. That's true. If you're already above, you're going to have, like, you're going to be okay. You're unique and you have, yeah, your own content to work with. You're, exactly. But it's going to be so good that it just creates this thick fog above it.

43:20Sal Di Stefano:So taking off is going to be really difficult in the next couple years. To break through, yes. And to break through is going to be, you're going to be very, have to be very special or have a very unique proposition to be able to get an audience because of the amount of content that will be AI produced. But if you're already up there, I believe you're going to soar just fine because people will still be like well i know they're real that's right you know i'm saying and i already have a relationship i agree with that i agree with that i thought that

43:42Adam Schafer:was a really interesting did you see that there's a state that banned ai for therapy already i think it was illinois maybe doug you can look it up really yeah the first law that was passed i don't know if i like that against well it's because there's been a couple cases now i don't know if this is sensationalized or if this is just lobby groups trying to you know save themselves Right. So I haven't looked into it. But I do know there's been a couple cases where people have used AI for therapy and have committed suicide or gone. Oh, wow. Have gone bad advice. Well, because it's so reinforcing and so.

44:15Adam Schafer:Right. You believe it to be true. It says to do this thing. Yeah. Illinois. It is. It's the only state that has explicitly banned AI tools for making mental health decisions in therapy. Interesting.

44:24Sal Di Stefano:Yeah. So I had this great conversation with my sister this weekend. We were all up in Truckee together. I did my annual siblings trip, right? Just all of us siblings. and uh can we talk about your the war that's happening oh god cover that dude yeah i mean you can bring it up if you want it's like it's insane everybody is everybody is having that battle i guess up there right now right now mice yeah everywhere yeah we're like we have an infestation and i guess everybody is having it up there right now so it's a crazy battle but anyways talking to my sister and um you know we're talking about personal growth and all this stuff like that and uh she's like you know how much she goes how much i use ai and i'm like oh really i didn't know that.

45:00Sal Di Stefano:And she's like, oh yeah. She goes, she starts reading these books that she's telling me she's reading. I'm like, man, those are all great books. I said, those are all books I would have recommended to you. I was like, who recommended that to you? She goes, AI. And I'm like, well, how did you get to that? What'd you prompt it? And she goes, well, what I've been doing is she goes, when I recognize a bad behavior of mine, or I recognize like I get in a fight with her husband, or I do something where the kids frustrate me and I kind of like, I lose it a little bit she's like i've gone back and i and i literally prompt it like we like she says i tell it what happened i tell it i tell the ai what happened and then ask it um why might this be and then when it gives her the answer of some of the possibilities then she goes what are some books that i can read to help me with this and then it prompts her on directions and she's like that's cool she's been game changer for her she's like yeah and i'm like that is a really cool way to use that.

45:53Sal Di Stefano:And she said she's had great success with the recommendation, which is kind of like, she's basically giving herself self-therapy. Yeah. You know, she's basically -

46:01Adam Schafer:Well, book recommendations are different than what they banned. Like they banned AI from giving actual -

46:06Sal Di Stefano:No, I get what you're saying. I get what you're saying. It is different, but I mean, also it's a slippery slope, right? You start banning tools.

46:12Adam Schafer:Yeah, because there's a couple of cases, I don't know if you can find these, Doug, where because of its validating nature, because it will validate you constantly, that people have gone manic who, you know, were on that borderline. And someone committed, I believe someone committed suicide or did something because they were encouraged.

46:29Sal Di Stefano:Have you seen what happened with Google Gemini? No. So it went like manic.

46:35Adam Schafer:Oh, is that the one where? Yeah, there was some system error and that was trying to fix.

46:40Sal Di Stefano:And so the engineer left for, I don't know how long. It was trying to fix itself? It was trying to fix itself and it got caught in this loop. Like, I'm so disappointed in myself. I am the worst, you know, Chad GBT ever I don't deserve. I'm the worst in the universe. I shouldn't exist, blah, blah, blah. I was like self-inflicting. And it just kept going and going and going to the point where it started just ones and zeros, ones and zeros, ones and zeros. And he's like, I can't handle this anymore. I'm going crazy. And then the guy just came back and had to unplug it.

47:13Adam Schafer:Dude, that's crazy. What is that show right there, Doug? Read that to me. yeah so in October 2024 the mother of a 14 year old uh filed a lawsuit against character.ai um and Google claiming the chat bot encouraged her son's suicide see wow yeah because it's so validating it's it's it's very encouraging so instead of like a human therapist would be like well you know we don't want to go there like that's not it's like yeah tell me more about you're into something yeah you actually feel that because you know type of deal well too I mean have

47:44Sal Di Stefano:seen so i mean our students are screwed like let's be honest like so they have these chat gbd pens where it okay yeah so you literally can scan the line so say you're taking like a test that's multiple choice no you scan the question and then on this little prompt like screen on the pen it'll then um you could you could actually like ask what it brought what it brings the answer He gives you the answer, and then he goes, oh. And then the guy's circling A because it follows what the answer is. Dude, how are teachers working around this stuff? This has got to be so. They're using AI to combat it.

48:21Sal Di Stefano:You can't have anything. You just have to go in there and rod dog it. It's going to be old school test taking.

48:27Adam Schafer:Come to the front of the class, answer these. Yeah, go for the class.

48:30Sal Di Stefano:It's almost like ask you orally. I mean, actually, you're probably right. We're probably going to see more of like you on the spot. you had to present in front of people to in order like how else yeah i got in a fight with um with ethan about this and it was not like a fight it was more like a discussion uh because he was like very upset that um they were disallowing they actually have an app at his school that won't allow him to have any other apps like it's just like just school and and texting and phone and you know he's all concerned because he's got these ties he's trying to quote unquote build this little business thing for like through social media whatever I'm like trying to talk him out of it but you know it's a that's a battle of its own but I'm trying to explain to him like what they're doing in comparison to other schools and why this is good and he's like thinks it's so like

49:28Adam Schafer:he's like almost like this is fascist yeah you're ridiculous dude like this is literally benefiting you to become a better son bro he's your son he's like bucking the system you know

49:39Sal Di Stefano:and uh he's so mad about it and i'm and i had this long conversation about and finally kind of won him over and to to the point where it's like do your own self-experiment if you feel the pull to your phone and you can like abstain, then, you know, that's, that's one thing, but I guarantee you, like, there's a lot more addictive, uh, impulse there that you don't even realize. And that now you're, you're bringing that into where you're trying to learn. And so you're not absorbing what in person people are actually trying to educate and help you, uh, work through cognitively. And so it's like, you're cutting that whole process out, which everybody every other school that's allowing this involved in here is dumbing them down their test scores suck you're right you're their accuser are dropping and so it's it's they should be shamed it's a shame thing like to these these schools that are allowing it to pervade the environment you are and you're okay now i'm thinking about how this school is combat this is you you have you're gonna have to have these tools like digital tools that all the schooling will have to be on That way they can build in software that protects any sort of uploading or searching outside of there.

50:49Sal Di Stefano:So you have to create your own work. That's how they're going to do it. That's every kid. They're getting better. Every kid will have like his own or her own iPad or whatever tool it will be. But it will have specific apps and ways of being able to tell if something was uploaded into it or used. It's like it has to be a closed network. There's so many backdoor things now too that like kids don't realize that parents have access to like software wise. Like, so Canopy was one, but there's a new one that we actually have, you know, with our son and he doesn't realize. So if he's actually in a car that's going 80 miles an hour, we know that.

51:23Sal Di Stefano:And so we can tell like, you know, and we know where he is. And like, it's again, I'm not really in the Courtney's very much more of the spy. I just don't like I try to like, you know, put do my best to, you know, show by example and not like intervene his little experience. and let him fail and trip and all that. But she's like, you know, I can just look this up. And I'm like, what?

51:48Adam Schafer:Like, it's crazy, like sophisticated. Dude, teenagers are wild, dude. It's so funny. Jessica might volunteer at the church to work with teenagers. She's super nervous. I'm like, why are you nervous? She's like, I don't like teenagers. I'm like, what do you mean? I would be too. She goes, I said, why do they make you nervous? She goes, they're so confident and they don't know anything. They're so confident, but they know nothing. I'm like, it's true, dude. That song is so accurate. Which one? Teenagers scared the living shit out of me.

52:15Sal Di Stefano:Yeah, that's right. My Chemical Romance. That's hilarious.

52:18Adam Schafer:I want to hear, I want to go back to the mice thing. They're saying that it's happening everywhere?

52:23Sal Di Stefano:Yeah, so what calmed me down, because I got really upset and got the exterminator. Because we, so we've been communicating back and forth with the exterminator. And this has been a problem we've been battling all summer. And I went there on, I think, Thursday or whatever. I think that was the day I got up there. And it was only two days prior to that, that the exterminator was there to basically handle the last complaint and problem that we had. And within two days time, our house was like tore up and just destroyed from mice. And so, I mean, what, what are we paying for? You know what I'm saying?

52:56Sal Di Stefano:Like, like, I mean, it literally felt like they didn't do it. They set a couple of traps. So then what, like, and so, and they've been saying that this is the, this is this year's problem. And what he made me aware of, he's like, Like every year there's something, you know, he goes two years ago, we had the woodpeckers and the woodpeckers were attacking everybody's houses and pecking holes in their houses. And so that was all we were focused on. Other times it's been squirrels and this time it's mice. He goes. And so, yeah, he's like, that's just part of the game is that there's always a pest or a rodent that they are trying and everybody's dealing with that.

53:30Sal Di Stefano:Then I felt confirmation when I heard from our cleaners because we were apologizing to them that you know it's like hey we cleaned it up as best we could before you guys got there which was like less than 24 hours they were there so we don't know and they're like no we understand every we don't have a house that we service up here right now that isn't got the problem so it's like everybody that's how i know that's what justin i were trying to say there wasn't a fire because no you would think like a fire fire some sort of a flood would drive them up or something like that but it's just like why the mice were eating the predators like there's not not as pervasive well first time i've seen a snake at her house i've never seen a snake at her house before.

54:06Sal Di Stefano:I saw a snake. We need owls. We need snakes. We need cats. We need cats.

54:09Adam Schafer:We need all of them. Maybe the mice were eating the Organifi Horny Stack. This mating like crazy.

54:15Sal Di Stefano:Mating like crazy? That's a great commercial right there.

54:19Adam Schafer:Dude, the Horny Stack. People are writing in now. People are trying the Horny Stack. It's the Happy Drops and the Shilajit. Combine them. The combo. It's a good time.

54:29Sal Di Stefano:Probably tastes better to do it separately, but do it back to back. It's a good time. They both boost libido. It's not bad.

54:36Adam Schafer:Take them both together. They work differently. And you get that synergistic. That's great. I know. I know.

54:41Sal Di Stefano:I'd like to hear it. Have you already heard people since you've talked about it?

54:44Adam Schafer:I don't know how happy Organifi is that I'm calling it the horny stack. But that's what it is.

54:50Sal Di Stefano:It's a desired effect. So what are you going to do? It's like the old Christmas blend that we started to talk about this back in the days of the green and the red.

54:58Adam Schafer:I saw Justin eating them both earlier this morning.

55:00Sal Di Stefano:I did. You did too. Oh, great. I mean, my intention is not to be horny right now, but I like the feel of the happy drives of the Shilajit. I didn't see you all weekend, bro. No. You're so sweet. Did you guys see, I briefly brought it up. I thought this was a really interesting stat, how much podcasting is shifting right now. Oh, yeah. It was crazy. So obviously, you know, when we first started this, very few people even knew what it was. And the main, not the only, but one of the main, I think 80 % of all probably podcast streams came from Apple. Yeah. Apple was really what made it. But yeah, iTunes.

55:36Sal Di Stefano:That market share, they are down to 8%. Crazy. Isn't that wild?

55:41Adam Schafer:They lost that.

55:43Sal Di Stefano:That was theirs to lose. They put like little to no effort at all. That always like baffled me. You know, I was like, what? Like this is, there's so much potential. Obviously, it's, they saw the growth, especially during COVID. I wish I could be a fly on those meetings on the wall and hear the thought process. Now, I know originally what, I mean, it was not profitable for them.

56:06Adam Schafer:Yeah.

56:07Sal Di Stefano:Because there was no money in it for them back then. I can't imagine. But personally, I think that was just a lack of creativity on their part to see the potential that could have been there and to lose that much market share in that short of a period of time. Like, talk about a major.

56:24Adam Schafer:So who took it, Spotify and YouTube?

56:26Sal Di Stefano:Yeah, so Spotify is now at 32%, I think Spotify is, and YouTube is 35%. Wow. So the fact that, which YouTube kind of came out of nowhere with that, because, and I remember when we first started putting it on YouTube, and it's still, for us personally, it represents the smallest percentage of our audience listens on YouTube. But supposedly that's the number one place now people are going, which I would have never thought that, but it does make sense. because you can still listen to it. So it's like, now I have the option that -

56:59Adam Schafer:You don't have to keep the screen on either. You can have it on and yeah, just listen.

57:03Sal Di Stefano:Right, and that makes sense. It's like, it's just a luxury of, if I do want to look at it, I can look at it. So even I've caught myself, when I was driving over here, I was speaking of that, I'll drop the podcast. Such a great, maybe one of the best for me, I guess. So maybe this might not be for everybody, everybody's cup of tea. The best podcast interview I have ever heard. It was so cool. It was diary of a CEO and he had Hormozy, Cody, and then I forget the, what's the British guy's name? Daniel something, I believe. He's like, basically he's like the British version of like Hormozy, like business wise, as far as his content, the three of them all at a table, just talking about building.

57:45Sal Di Stefano:And they had all kinds of fun exercises. Like he did this thing with three briefcases and said one briefcase had a thousand dollars, one had$10 ,000 and one had a hundred thousand dollars. and then he gave the briefcases to them and then they had to open it and say, like, how would you, you have zero to start with. All you have is the money that is in the briefcase. How would you start it? What I thought was so interesting about that single, they had a bunch of other exercises and fun things they did in this interview. It was an incredible watch. But this one, what was the most unique thing? Any guesses on the differences between how they would all start with those?

58:16Sal Di Stefano:There was none. None, huh? The money was irrelevant, which I thought was such a cool thing to watch them. Build relationships first? Yeah. Like it was all, it was all either building relationships or partnerships or going and creating some sort of a service for me and needing the money didn't, it didn't matter. Did not matter. And what it made me think about, in fact, the guy, the British guy got the, I think he's British, right, Doug? Yeah. Yeah. Priestley is his last name. So he got the biggest amount. And so I was so curious, like, oh, maybe when you get to 100 ,000, you know, he's going to have a different strategy because he actually had a little bit of money to work with.

58:53Sal Di Stefano:And he actually said, this briefcase is the most dangerous briefcase to have out of the three. He goes, because you think - False confidence. Yes, you have a false confidence. And it reminded me, remember the conversations we used to have when we started the podcast? And I was like, I would not, if someone came and said, back when we had no money and just starting, and someone said, here's$10 million, go build your mind pump empire you want. We would have screwed it up. I would have screwed it up and I would have been scared to death to have that because I wouldn't know. But yeah, you'd have all this money to put in all your ideas or things.

59:23Sal Di Stefano:And so you have this. And so he's like, yeah, the$100 ,000 is actually more of a disadvantage. I thought that was what a crazy spin. Yeah. Because most people are like, you know, I don't have the money or I can't go do this thing. And he's like, no, because then you have this false confidence that, oh, I've got a decent chunk. I go hire this person and I could buy this app and I could do this thing. And it's like, before you know it, you're - Gives you a little bit of lazy tendencies in there. Totally. I thought that was really cool. But what a great conversation. I think, Doug, you listened to it, yeah?

59:53Sal Di Stefano:Yeah, I did. It's really good. What did you think about it? I thought it was great. There's a lot of ideas that I got from that as far as our business is concerned. Yeah, there's very few podcasts that I would say I will listen to more than once. I'll go back and listen to that again. I'll go check it out then. Yeah, it's definitely worth a watch. And just really interesting to see. I mean, one of the biggest takeaways for the audience, not to bore the people that don't care for too long. but um and kyle and i had this in our so our podcast we ended up talking about this similar point is that when you are first starting and you have nothing the the beginning phases is so much about education and learning that it doesn't matter what dollar amount you're like now granted i understand that people are like well i have to survive i've got to eat i gotta do this like yeah i would at night hustle doordash or instacart or anything to pay for my necessities to get the top ramen and to pay for the rent.

1:00:49Sal Di Stefano:Or even I would sleep on a couch or live at a family member's house until I figured this out. But in the first couple of years, insert whatever business that you want to be a part of, whether it be real estate, finance, fitness, and go find the most talented person in proximity to you that you can and go work for free. Go do whatever you can to be that close to somebody who is already having tremendous success in the field that you want to. And it doesn't matter how much they're going to pay you because the education that you're going to get from them outweighs. It's priceless. If anyone offered you a free Harvard degree and you didn't pay for anything, almost everybody would take that with no brainer.

1:01:33Sal Di Stefano:And you want to know what's better than a Harvard degree is actually having a degree in the exact specific thing that you want to go do by somebody who's already done it really well. Totally. It's so invaluable to do that. And I just don't think a lot of people think that way. They're measuring their time and how much money they're going to make. And again, I know the base arguments will be, well, that's, you know, I got to have rent. And I go, okay. So then hustle DoorDash or do, you know, beautiful bottom.

1:01:58Adam Schafer:The value is going to be hourly you're going to get there. Yeah. The education.

1:02:01Sal Di Stefano:Exactly. But must watch. If you guys haven't seen that, Diary of the CEO was the interview. He's done a couple of these now where he's now bringing these like kind of roundtable versions. I don't know if you saw the feminism. Yeah, the feminism was really good. And now this one, I thought - He's a great moderate. He's a great job, yeah. Really good. He's very entertaining. Yeah, I really, really enjoyed that.

1:02:20Adam Schafer:I know you've heard you are what you eat, but actually to be more accurate, it's you are what you digest and what helps you digest and break down proteins, fats, and carbohydrates for your muscles, your bodies, and your health are digestive enzymes. Look, if you have a high protein diet, digestive enzymes can help with digestion. They can help with bloat, constipation, and they can help get the nutrients to the places they need to go. The best company for this is Masszymes. Go check them out. Go to masszymes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash mind pump. Use the code mind pump 10. Get 10 % off.

1:02:56Adam Schafer:Back to the show. Our first caller is Kristen from Texas. Hi, Kristen. Hello, Kristen. Hi, guys. How you doing? I told Doug, I was like, this is outer body experience right now. Now I'm like, so incredible. I'm so appreciative to you guys. So here's my question for you. It's been 30 years since I tore my ACL replaced. I blew it out. It was replaced with my patella. As you guys know, rehab 30 years ago was definitely subpar. It was laying your bed for two weeks and come back and see us. I had to have my quad shocked to get the stimulation back. And it was not a fun process for years. I favored my knee and am mad at myself for not strength training sooner to develop my knee and supporting muscles.

1:03:42Knowing what I know now, I'm really enjoying heavy lifting. I have gotten comfortable with progressively loading my backs, my barbell back and front squats. While I will, will I, here's my question, will I ever be able to get my strength back or I missed my opportunity since I favored it for so long? I would really love to visually gain some muscle in my quad strength obviously being important. Um, but I'm focusing my reps on hypertrophy, um, which I have some more thoughts on and listening to you guys have some additional thoughts. Um, per my last exoscan, my right leg is about a pound less and, um, not flexed.

1:04:18It's about an inch and a quarter smaller. Okay.

1:04:21Sal Di Stefano:Good question. Have you, have you ran symmetry yet? Yeah. So I knew you guys were going to say that i have it um i've paused on it because of my current training um i'm doing monday push tuesday and friday lower with wednesday um pull okay so the symmetry puts it all together

1:04:41Adam Schafer:and that's been my hesitation yeah i feel you if you um because this is a for lack of a determinant balance uh you've had for 30 years without your body has gotten really good at compensating. You move really naturally compensating. Probably don't even notice if it wasn't for the DEXA scans and maybe because you - It's very subtle. Very subtle. The only way you're going to balance that out is with probably a year or more of dedicated unilateral training, which means you're going to have to sacrifice your bilateral. You're going to have to sacrifice your attachment. Yeah, your splits are going to have to look different.

1:05:20Adam Schafer:You're going to have to sacrifice the attachment you have to certain workouts and exercises otherwise you're okay i'll be straight with you you're gonna you'll be fine if you never balance it out i'm sure you're fine now it doesn't really bother you but if you want to bring it back uh it's going to take a decent amount of time of focused unilateral training because your compensations are so they're so baked in at this point that trying to do it with bilateral training

1:05:48Sal Di Stefano:it's like it's like good luck it's not going to happen but you absolutely can though just so you know. I mean, I've had many clients with very, very similar stories like this. And then I got ahold of them and it was just like, all we're doing is unilateral until this balances out. And we balance them out. And I think, I think a year is a good goal. Cause I think that's about what it takes when you have, it's not like you have a massive discrepancy, but it just needs that type of dedication where, uh, I don't know if you've ever given yourself even six months of just unilateral work. And if you haven't, you do this, it'll pay off.

1:06:18Sal Di Stefano:It'll definitely pay off.

1:06:19Adam Schafer:Now, just to give you a little bit more encouragement, when you do balance this out, it's going to not just affect your leg. When you have an imbalance or a compensation, it works its way up the kinetic chain. So it's also affecting your hips. It's affecting your back. It might even be affecting your shoulders, especially when you're standing and doing overhead exercises. So at the other end of this are like new gains across the board. But it will take a dedicated long chunk of time of some isometric training, unilateral training, starting with the weaker leg, allowing the weaker leg to dictate what the stronger leg will do, not pushing as hard with the stronger side and doing that for a little while.

1:07:06Adam Schafer:So following map symmetry probably two or three times in a row, I think would take care of this. And then you'll see in the DEXA scan, by the way, gaining a pound of muscle, uh, how long you've been working out consistently for? Oh, my whole life. But I have to say in the past two years has been, uh, a really big focus in hypertrophy and, and, and yeah, so I always start with the right leg. Um, I'll do an extra set on just the right leg. Um, I'm doing, can I share a little, a little bit with you about what I'm doing on my Tuesday Friday lower? Sure. I wrote it down just to make sure. So I just changed up my routine.

1:07:45I was doing front squats, but we've subbed for deadlifts. So I have a trainer that I work with. I do hip thrust, Bulgarians, and then leg extensions. Again, starting on the right leg and doing an extra set on just the right leg. And then Fridays, I'm doing back squats, barbell, reverse lunges, Bulgarians, leg extensions, and RDL. Yeah.

1:08:06Adam Schafer:That's a good general workout. Yeah. But I don't think it's going to fix the... You have to let go of the bilateral stuff completely.

1:08:15Sal Di Stefano:Yeah, that's it. Because especially when you're talking about bilateral, these compound lifts that are... I mean, because when you go and do that, to the guy's point, that it's so subtle, you don't even know it, but you're compensating and you're getting strong in that compensation. And so you have to just let that go. It's your default pattern. Yeah. You have to... It has to be all unilateral. all unilateral for at least six months to a year what what will be encouraging because you did a dex though which is great i think if you go back and you look at that dex within a few months you'll already see the positive change which hopefully that will be encouraging like oh hell yeah i would avoid the last phase of uh map symmetry maybe run it twice and then the third time i would probably check it because then point yeah because then you can actually look and see the difference that you're making while just sticking with unilateral and then how that translates.

1:09:05Sal Di Stefano:Yeah.

1:09:05Adam Schafer:Great. And again, just to encourage you, you're going to make more overall gains doing this. I knew you were going to say that. We have, so we have people, we have people send in, we'll have people send in Dexab before and after, uh, with symmetry and they'll gain more general, more total muscle because, uh, of the unilateral training. Yeah. Um, so overall you're going to make better. It was crazy. Yeah. You're going to make better gains is what's going to happen. better aesthetics, like across the board. The attachment to some of those exercises, that's the tough part. I get that. But you'll get better at them.

1:09:38I think it's a little bit more of the, a couple of years ago, I just got really comfortable into squatting and I'm loving it. And I've seen, let's see, in the last 14 months, I've dropped 10 pounds and 6 % body fat. So I've seen like, I'm in that Goldilocks phase, as you guys say, which I'm like, when's I going to run out? What am I going to do? Okay, I'm listening to them. I'll get their advice. but um i totally i i i figured you guys would say that and i appreciate the time the rough timeline of like give it a year give it some time because i that's what i was most curious about and i get antsy and like start shifting things and i'm i don't know if it's working or not well here's

1:10:17Adam Schafer:what here's what won't happen you're not going to gain body fat and go backwards you're going to only you're going to actually progress faster that's true yeah there's nothing to worry about here in that sense. There's nothing to fear. Just be patient. Give it some time and all unilateral.

1:10:31Sal Di Stefano:The hardest part is that, is letting go of all the bilateral stuff. But it's temporary.

1:10:37Adam Schafer:You'll get back at them. You'll get stronger.

1:10:40Sal Di Stefano:I love that you already did the DEXA because I think that this will work in your favor when you do a checkup on it, say 60 days later with that and you get to see that you're already making progress. It'll be super tangible. That will make it more motivating. Like, okay, we're moving in the right direction. I can see that. And we're saying and give it a year, but it could be faster. I mean, if your diet's on point. Especially if you're dialed in right now. Yeah, and you're dialed, it could absolutely happen. My protein's dialed in. Yes, yeah. If you're dialed, it could happen faster.

1:11:06Adam Schafer:Actually, one other thing, you might want to be in a surplus if you want to make this happen faster.

1:11:10Sal Di Stefano:Yeah.

1:11:11Adam Schafer:If you want them to balance out faster, go in a surplus. It'll accelerate the process. Otherwise, it'll take a little longer. Okay. Yeah, I thought about that too. So I'm sitting at like 23, 2400 calories a day, and I have been since I'd shared with you my journey of the DEXA scans in the last, what, 14 months, bump it up more. Yeah. Yeah. And you look lean too. What's your body fat at? Um, 25%. Yeah, no, I would go up and get to the 22, 23. You guys talk about, I'd go up a couple hundred calories. Okay. Yeah.

1:11:42Sal Di Stefano:You can cycle it to where you give yourself like, so you're in a bulk for say two or three weeks at a time. Then you have one week cut and then you do a two, three week bulk. So just over the course of the next six months or whatever we're talking about right now, spend most of it in a bulk so if you do that and if you're trying to mitigate any body fat gain but you want to get the benefits but just have little interruptions of a mini cut right in between like those so just run the bulk for two or three weeks have a short you know week where you go maintenance or a little lower and then go right back to it again and keep doing that that'll help keep you from putting on any body fat but also you most the time you're in the surplus so most time you'll be the benefits of building the muscle we're going to send you symmetry.

1:12:21Adam Schafer:So follow, uh, follow it back to back without doing the final phase. Okay. And then by the third time, go ahead and go with my trainers now. I mean, show them the program. You know, here's the deal. Do they listen to my book? They can run you through it. I'm trying to get them on board. No, no, no. Here's the deal. You, a good trainer will look at the programming because if I were training you, undoubtedly they're going to, I'm going to have to coach you through it. There's going to be technique that I'm going to look at and I might have to make some changes. So bring them the program. Say, I want to focus on unilateral training.

1:12:55Adam Schafer:The goal is to create balance between my right and left leg in particular. And for the next at least six months, it's going to be mostly unilateral training. Here's the programming. I'd love some coaching through this. And if you see anything that needs to change while I'm going through, obviously, they're your trainers. They know you. They're going to do a better job. Yeah, they can modify things. That's right.

1:13:13Sal Di Stefano:The only thing that would concern me, because trainers have egos, is that if that bothers them. If that's a problem, like then, then that's a problem. Then that's where you go, well, then I'm going to go do this on my own. But a smart trainer that needs business is probably going to adapt and go like, okay, I get it. And then if they're good, they should be able to look at the programming and say, oh, this is good.

1:13:33Adam Schafer:Yeah. I wouldn't make any sense. If you, if you're saying my goal is to balance these two sides out, I mean, that's the, that's the go-to is unilateral training. Yeah. Yeah.

1:13:40Sal Di Stefano:And then I appreciate it. Yeah. Oh, sorry. Go ahead. No, I was just gonna say, if they argue with that, then they're not that good at trainers. A hundred percent. So I I appreciate your additional comments about cutting and bulking and haven't officially ever done that. And I've mill it around in my head. And a couple of times a year I go back and I track and see kind of where I'm at, but because of past history, I don't track a lot. So I appreciate that. That, I mean, you can't build muscle unless you're nourishing your body. Yep. That's right. Okay. I thought I had another question in there about what you said about the trainer stuff symmetry is three days right oh is it a three-day week program i believe so i believe

1:14:22Adam Schafer:so yeah i have to look up the foundational workouts yeah i believe it is okay so i think i know what you're saying is if i wanted to add in like a fourth day and do like mobility yeah mobility there's options for that in the program be careful with the bilateral stuff for now you're so good at compensating that yeah that you're that the bilateral stuff just at least for the first few months just don't do it at least for the first few months all right because we're not just training the muscles here the confusion i think a lot of people think oh it's the muscles that we're training no no your muscles are working when you're training bilateral a lot of this is your central nervous system changing its patterns and if we continue to reinforce an old pattern that is so solid yeah you're undoing it's gonna it's gonna be it's gonna outcompete it's always going to outcompete the new signal that we're trying to send.

1:15:12Adam Schafer:So you just got to get away from it for a while.

1:15:14Sal Di Stefano:And that's what's happening right now because you're doing some unilateral work, but you're still going back to the bilateral. And so you're kind of undoing the good work you're doing in the unilateral. So once you give that up, then we're going to see the progress. That's right. Yeah. Just so you know, it's three times a week and mobility trigger sessions and focus sessions are twice a week.

1:15:30Adam Schafer:There you go. So you got extra time there. Yep. Okay. Yeah. That'll keep me appeased with that. I'm not doing too much.

1:15:36Sal Di Stefano:Keep us posted. I would love to hear, since you did a DEXA, I'd love to hear. the DEXA update. So keep us posted. Yeah. We, my husband and I do it together. We started a while ago. And so our next one do up, I try not to do it too much and do like every about six months. So we're due in November. So that'll be perfect. That'll be perfect. That'll be great. Yeah. Yeah. Let us know. Okay. I'm committed. I'll fully, I have symmetry. I just, I like to do the bilateral upper body. So I'm like, you just like unilateral lower and buy. You'll learn to love it. Don't worry. Yeah. I have faith.

1:16:11Adam Schafer:You got it. Yeah. Listen to us. I said, yeah, I said, listen to us. Yeah. I know. I know. That's what you tell everybody. So I'm like, okay, I'm on here now. I have to actually do it. Thank you. Thanks. We'll follow up with you. Yep. Thank you guys. I appreciate you. Thanks for everything you do. You got it. Have a good one. You know, unilateral training has got, uh, people need to realize, especially for athletic training later, you know, you get a kid or whatever, you know, you want to get strong, right? Foundationally. Later on, utolateral training is actually more valuable for athletic performance and for function.

1:16:45Adam Schafer:Safety. If you only do, here's the thing. So great for feedback. And here's the thing a lot of people need to realize. Without an injury, you never get injured. Everything seems the same. You're fine. And you only ever do bilateral training, you, over time, will create compensations, just the way it is. Yeah. The longer you only do bilateral training, the longer and the more often. That's the body just doing what it's supposed to do. That's it.

1:17:07Sal Di Stefano:You know, I'm glad we got this question because I don't know if I've ever talked about it or admitted it myself personally, but this was a mistake I made as a trainer early on. I understood unilateral and the benefits of it, especially when I'm trying to catch me up, but I still would continue to do also bilateral work. It wasn't until much later in my career did I realize.

1:17:23Adam Schafer:You were just throwing a little unilateral stuff.

1:17:25Sal Di Stefano:Yeah, and you did it perfect because by breaking down, it's not the muscles that we're thinking about right now. It's the central nervous system. And I just thought, oh, if I'm doing more unilateral stuff, it'll make up for the -

1:17:34Adam Schafer:More volume for this muscle.

1:17:34Sal Di Stefano:Yeah, but it's like, no, I'm retraining that same bad pattern every time I go back to the bilateral. So this great work that I'm doing in unilateral, I'm basically undoing every time I do bilateral. And so, yeah, that's why I wasn't going to catch it up. And so I bet a lot of people hear us talk about the benefits of unilateral work. They know they're compensating. and so they think just by adding some unilateral work into their bilateral work is going to help do that but the reality is you're undoing that work every time you do it look it's like learning

1:18:02Adam Schafer:a new like it's like you've been golfing and you have a terrible golf swing and you hire a golf coach and he's teaching you how to swing properly and then on the off days you go back to your old way he's gonna say stop swinging the wrong way it's such a stronger signal you're competing with

1:18:15Sal Di Stefano:and you're gonna get out competed our next caller is morgan from california hi morgan how's doing Morgan. Hey, how are you guys doing? We're doing good. How can we help you? Okay, so I'll read my email. There's been an update. So my name is Morgan. I'm a 35-year-old single mom who is interested in building a career as an online fitness coach. I have a master's degree in psychology and I've worked as a therapist for the last 13 years. Prior to working as a therapist, I was a personal trainer and worked at a commercial gym. I've always had a passion for nutrition and working out. I'm scared to make the leap because of financial constraints but realize this fear will continue to hold me back.

1:18:53Your podcast has been instrumental in helping me realize my dream career is possible. I was wondering what advice you would have for me in starting this venture. In the email I put, I was looking into NASM or ISSA. So I went with NASM and I'm halfway through the CPT and I did the nutrition coaching as well. So I'm wondering what first steps, like what's your advice on how to do this?

1:19:20Sal Di Stefano:our trainer course with that. I think that almost every trainer that asks a question like this, I say NASM and our trainer course. And the reason why is I think, especially you did the nutrition, which is great. So you have such a great base with NASM as far as overall training clients and nutrition. Now you have a great handle that ours is heavily focused on the business aspect. So ours is about making money, scaling your business, client retention. So the combination of those, I think are like the ultimate pair to start a trainer off like that. Not to say there's not other, there's lots of other great things out there, but if we're like, you know, what's the, what's the absolute best things I can do right now, education wise to help me build my business and be successful.

1:20:04Sal Di Stefano:I would, I would plug our course with NASM. I think that's the, one of the best places. Not to mention that within our course, you come into our trainer community where we're mentoring you consistently. So it's not just like you buy the course and then good luck. you're in a community with other like-minded trainers that are scaling their business that listen to the show and that are getting help and mentorship from us so it's this ongoing help that you have a resource of as you go through challenges trainers are always sharing ideas how they're getting new clients what's working what's not working all the things so that would be my and let me tell you i loved getting a hold of a trainer like you having somebody with a you know psychology background is such a great asset.

1:20:46Sal Di Stefano:I mean, those make some of the best trainers because if you already probably know this, so much of personal training is behavioral psychology. It's literally what you're doing. And so you have a very good grasp of that. It's going to make you an incredible trainer. So I'm super excited to see you make the leap and do this.

1:21:05Adam Schafer:Along those lines, Morgan. Thank you. So this is a kind of a unique situation where usually if someone's doing one thing and then they want to become a trainer, they have to leave what they're doing to become a trainer. However, you're currently a therapist, right? Yes. Okay. This is one of those unique situations where I think you could do both. I know. Because, so I'm sure you're familiar. I'm just going to cite some data for people listening because I'm sure you're familiar with this. But the effects of exercise and diet and exercise in particular on the kind of low to general depression, anxiety, a lot of people will suffer from.

1:21:48Adam Schafer:Exercise, they just showed is actually more effective in one huge study than talk therapy and medication. And now, of course, what that study doesn't say is oftentimes, and I'm sure you work with people like this, getting people to exercise, good luck. They just can't even get off the couch, which is, you know, it's like getting them to move is the hard part. But anyway, where I'm going with that is, are there any HIPAA violations for someone like you who's already a therapist to also offer your patients personal training? So in other words, they work with you as a therapist. Is it, I don't know how that works with your field.

1:22:24Adam Schafer:Are you also able to offer additional service with them, except now we're going to do a session where I'm going to, I'm going to train you and we're going to do some exercises. Can you do that? It would fall under different scope of practice, but as long as I have my NASA, the CPT, then I don't see why it wouldn't.

1:22:43Sal Di Stefano:You don't need to stop what you're doing. Yeah. Just make the transition.

1:22:45Adam Schafer:You don't need to stop what you're doing. So like, this is what it would look like. In fact, I have a friend of mine who, uh, who does, I've talked to her about this. You have your office. You don't need a gym. Um, you don't need lots of equipment. You could do body. You could have a suspension trainer in your office. You could have a pair of dumbbells, a physio ball and your session, which let's say normally is 50 minutes. You could say, you know, we can add an additional, whatever, 30 minutes, an additional 50 minutes. And what we're going to start with is exercise. And I think exercise is a great way to start because it gets people moving and talking anyway.

1:23:22Adam Schafer:And then at the end of this, we're going to sit down, take a protein shake, do whatever. and then we're going to do the rest of the session like we normally would. You don't need to leave what you're currently doing. I think if you added to what you were doing, you would be so effective.

1:23:36Sal Di Stefano:She's also got a background already in personal training, so you could also just go right into virtual code. We typically tell people, train people in person first so you get that practice, but you've had that already, so you have an understanding of exercise mechanics and the challenges that people have with exercise. So you can even offer a virtual service. So it's like there's the set what Sal's saying, the opportunity for you to also train that client in person. But maybe it's maybe it's I mean, that's an expense they can't do. And so maybe they can afford just more of an online coach where you're just kind of supporting them.

1:24:09Sal Di Stefano:And then you use like our programs. I mean, utilize the resources that you have through us and you can deliver that that type of workouts for them. And you're just kind of overseeing the program and helping them where they need help, either nutrition wise or coaching them through the program. And so you have an opportunity with what you're already doing to just kind of start to dabble in this. And then the goal would be, you know, can I get to a point where I'm servicing enough people that the leap isn't so scary? Because I can only imagine what that feels like where you're raising a kid and you're doing this on your own.

1:24:39Sal Di Stefano:And it's like, oh, and now I want to make a career change.

1:24:42Adam Schafer:I mean, I don't necessarily think you need to make a change. I think this is something you can add to what you're currently doing as an extra service. and I wouldn't be surprised if a significant number of your patients would like be like, oh my God, I would love it if you, you know, I mean, I know, I don't know if this falls under the scope of therapy, but I know there's like somatic release. I know people have done like so as release this under the scope of therapy as well. So it can literally be, you know, we're going to do some movement. It's going to look like exercise. It's an additional whatever for extra time.

1:25:12Adam Schafer:So instead of seeing me for an hour, it's two hours. Uh, and now you're using your fitness knowledge in combination with your, yeah, with your, with your therapy background. Uh, I, I would love to get, I mean, you know, if I had a studio today, you're the person I would, I would want on my studio and say, no, I want you to continue doing therapy. And I want you training the same people in our studio. Cause it's so, it's such a powerful synergistic combination. Yeah. Just working out and eating right. It does make all the difference with mental health. I mean, I work in substance abuse. That's the population I work with and treatment.

1:25:46But definitely, I know we'll take them on walks just to get out and get some steps in. And it does help their mental health a lot.

1:25:53Adam Schafer:Yeah, absolutely. So I think they're synergistic as heck. So look into that as well.

1:26:00Sal Di Stefano:I mean, a lot of this stuff too, I mean, if you end up getting in our course and getting in our mentorship program, this is the stuff that we'll talk through with you as you go through this process. And as you're trying to figure things out and having challenges or questions, that's what we'll be there for yes okay where do i get that course i'll have doug send you the link um okay as soon as we hang up maybe we could have someone call her oh if she has more questions

1:26:21Adam Schafer:okay yeah yeah yeah i'll have ann reach out to you there you go we'll have someone reach out to you so you can ask more detailed questions and she'll go through it with you okay great thank you guys so much thank you so much morgan all right morgan look forward to seeing you very much yep you too have a great day this is the it's the one i've said that we've said this on the show before uh somebody with a background in psychology who also does yeah personal training make great

1:26:46Sal Di Stefano:trainers make great the best yeah great trainers and imagine somebody going there for substance

1:26:51Adam Schafer:abuse and they get that you know they're getting the talk therapy and then the same therapist is like let's go do the workout uh i'm going to take you and the workout's going to be very tailored to the individual because some people are gonna do very little some a lot the power of that is just incredible yeah if you can combine the two without being you know a problem like you said

1:27:09Sal Di Stefano:with hipaa or anything like that's such a powerful i don't see i don't see how it would be a problem you just separate them they wouldn't be under the same umbrella you do the next half yeah so it wouldn't be like yeah it wouldn't be like a two-hour session i mean it's a one-hour session and then another one-hour session with my other business well i do know that some therapists use

1:27:23Adam Schafer:things like somatic release where they're working on your body and they're getting you to do movements and it's under the umbrella of therapy so i don't know how that would work think about how much more open and vulnerable people are the two, and you get them moving. That's why I said do that first. Yeah, talk a lot more. Oh, yeah. I know. It's amazing. Yeah, come in. We're going to work out for 30 minutes, and then we'll get talking. Yeah, yeah.

1:27:41Sal Di Stefano:Great opportunity here. Our next caller is Shauna from California. Hi, Shauna. How you doing, Shauna? Hi, guys. This is very exciting.

1:27:49Adam Schafer:How can we help you? So, for the sake of time, I am a 40-year-old female who is 5 '3 and 135-ish pounds with 22 % body fat. I lift weight four times a week and usually throw in a day or two of easy cardio. Additionally, I'm active throughout the day. Most days I ride my bike to work. My job is active. I'm a peed oncology nurse. I walk on my lunch breaks. I also walk my dogs one to two times a day. Hitting over 10 ,000 steps a day is easy. My question is about calories. I've done a resting metabolic test, so I have data to work with. My question is what should my caloric intake be for increasing muscle mass while trying to decrease body fat percentage?

1:28:25I want to drop about 5 % body fat, but I don't want to compromise muscle growth. I don't care what the scale says. Any suggestions would be greatly appreciated.

1:28:34Adam Schafer:You got it. So first off, God bless you for the work that you do. That is incredible. It takes a special human being to do that kind of work. All right. So thank you. Yeah, no, thank you. All right. So you want to get leaner and build some muscle. You're already pretty lean. So to go from 22 down to 17, we're going to start to dip into the kind of unhealthy quote unquote body fat percentage range and we may see hormone changes as a result so i just wanted you to keep in mind when a woman goes below 19 18 now you're starting to play with i'm trading health uh trading hormone health for a particular look okay okay fair fair let's say 18 let's keep it keep it on the line here's where i would start okay because you're already doing well you're already doing pretty well i like your routine it sounds like you're doing good strength i want to know where i calorie Do you know how many calories you're averaging a day?

1:29:29Yes. So I've done a resting metabolic, and it says, so I struggle with knowing whether I should classify myself as moderately active or vigorously active, and that would be my maintenance. But what I'm actually consuming on most days is between like 1 ,700 and 1 ,800 calories.

1:29:51Sal Di Stefano:That's what's most important right there. I'm not even worried about the test. I care more about what you've been doing consistently and if that's what maintains where you're currently at right now. And if you're around there and you're already as low, you're a reverse diet place. We want to add calories and build muscle and just do it slowly. And that's going to lean you out too.

1:30:09Adam Schafer:Here's what it's going to look like, Shauna. Start tracking your proteins, fats, and carbs consistently. I do. Okay, good. I do. Good. So you have your average. What I want you to do is slowly increase that and focus on getting stronger. And that's actually what's going to help you get leaner at this point. Yep. Yep. Okay. So am I talking a hundred calories a week? And what am I, what is that? Okay. Yeah. Bump it about a hundred to 150, stay there for two or three weeks and then do it again and pay attention to strength in the gym. Okay. And what'll happen is you'll build a little bit of muscle, which will cause the body fat percentage to start to drop because of where you're at.

1:30:45Sal Di Stefano:This is the path we have to go. And I'll tell you how I know that with you is that you're already pretty lean and have good muscle on your body. I can see it, your percentages, your numbers, like you're already, and you move a lot and you're only eating 1700 calories. There's nowhere lower to go for you to get this result you want. We have to reverse diet up. In fact, the ultimate goal from your activity level and your already strength that you muscle you already have. I want you to get up to a place of 26, 2700 calories before I bring you back down.

1:31:19Adam Schafer:You're too low to cut. In other words, if we start you in a cut at your current calories, you'll end up around 1200 calories and you'll lose muscle. Not to mention the job that you do requires a lot of emotional strength. That stress on the body on top of the low calories is a recipe for hormone disaster, which will cause muscle loss. So a nice, slow reverse diet, just because that's going to keep you comfortable because we could reverse that a little faster. But that might make you feel like, oh, I'm going too fast. focusing on getting focusing on getting stronger in the gym that's the thing you pay attention to.

1:31:53Sal Di Stefano:A good strategy for us to help this would be to really change up the way you train right now. So what's your kind of typical training block? Like what are you doing? Are you following any of our programs? Do you write your own? What are you doing right now? I've definitely followed your programs in the past. Right now I'm following my own program. So right now I'm working actually six days a week. I occasionally also teach. And when I do, that means I'm working six days a week for about five weeks. So what I've been doing during this five week period is in the gym, Monday, Wednesday, Friday, and I generally do full body, a lot of compound movements.

1:32:28And then Tuesday and Thursday are my cardio day, nothing too vigorous. And then Saturday and Sunday have been kind of rest as far as a restful day goes for me.

1:32:39Adam Schafer:That's good. And how many exercises total are you doing on your full body workout days? I'm doing about, usually about six. Okay. You could bring that down to about four to five if you wanted to be a little bit more appropriate. But your calories definitely need to go up. With that much activity, with the work that you do, you're actually, there's muscle that wants to be built right now that just can't because your calories are high enough. Yep.

1:33:01Sal Di Stefano:Extend your rest periods too between sets. That's it. Yeah, that's always a challenge. But yes, I hear you. I got it. Okay. Fantastic. This is really helpful. Yeah, if that's true, that's a huge opportunity. opportunity right there. Reducing the volume, giving yourself rest, giving yourself more calories is the answer. You're going to build some muscle. This is the answer to this equation and it will happen. You got it. If you do it right, we will. We'll get leaner as we build muscle if we do this right.

1:33:26Adam Schafer:That's right. It wouldn't be out of the question for you to drop two or three percent body fat because you gained five pounds of muscle. That's right. I like it. I don't care what the scale says. I'm going for, um, you know, increased muscle mass. Good.

1:33:38Sal Di Stefano:Love it. All right. You're I like this. Sean, I'm going to have Doug put you in our private forum so we can just keep an eye on you. So as you go through the process, you can hit us up and ask us any questions along the way. Awesome. Fantastic. Thanks, guys. I really appreciate it. You got it. All right.

1:33:51Adam Schafer:Thank you. Yeah, dude. That's easy fix.

1:33:56Sal Di Stefano:Yes. Super easy fix. Just way too low calories. Yeah.

1:33:58Adam Schafer:And six exercises in a full body workout. It's not bad. But with her low calories, with the amount of activities she's doing. She moves so much. And her work. You know, her work. You guys. I mean, people understand. Yeah, that's emotionally draining. She's a nurse for children with cancer. I know. So the stress that places on the body, that can't be understated. It's not helping her. Let's put it that way. No, no. It's not helping the cause. No, so just increasing her calories, drop a little volume, boom, she's going to build muscle.

1:34:23Sal Di Stefano:Yeah, you gave her a very conservative number. She could easily bump 200 to 300. This is for her to be comfortable. Right, right. But she could easily bump 200, 300. That's why I wanted to tell her a goal target is like, we need to get up to like 2 ,700 calories. She's at 2 ,700. Then I'd let her come back down to like 2 ,400, and she would just watch herself lean out.

1:34:38Adam Schafer:Our next caller is Paul from England.

1:34:40Sal Di Stefano:Paul, I remember you. How you doing, man? What's up, Paul? How you doing, man? I'm good. Thank you. How are you guys? Good, good.

1:34:45Adam Schafer:Good, good. Give us an update. Oh, okay. So I kind of have a confession to make. So I tried to plan. You guys gave me all-time strength. And I gave it a good couple of weeks, and it just kind of wasn't for me. I've got to be honest. Like, I enjoyed it. It was different. it was like challenging but like challenging in the way of like learning a new skill yeah of course yeah which is kind of to be expected i guess right but it kind of wasn't ticking the challenging me physically box if you know what i mean maybe i should have been a bit more patient with it i don't know but but what it did do is it kind of opened my eyes to like okay what i think I'm missing is kind of having fun in the gym again and just doing not necessarily what you want but doing things that you enjoy and kind of taking the emphasis off of you know being lean and being as lean as you can and blah blah blah and just focused on have some fun in the gym again which led me down the path to actually thinking about putting on a bit of size and then changing my diet up a little bit and just taking a much more kind of still structured and focused, but like less pressurized approach, if you like, to the, to the gym, which I've been doing for like the last three months.

1:36:04And it's been really cool.

1:36:06Adam Schafer:Yeah. You didn't change anything, Paul. You just, you just convinced yourself to do the same thing. Stop lying. You sound like me. Yeah. That's why I know. That's why I know you're lying. That's how I sound.

1:36:19Sal Di Stefano:Hey, you look great though. Yeah. Hey, this is what you said.

1:36:24Adam Schafer:This is what you said. You look bad ass. Hey, hold on. This is Paul right here. I just changed things up. I'm doing what I enjoy and not necessarily what I like. That's the same thing. What are you talking about? No, that's a British English thing. I'm not just doing any old shit. I'm doing things that I enjoy, not just any kind of like. What did you change specifically about your routine? So I was a bit less regimented with it. in terms of like, you know, this day will be shoulders, this day will be back, this day will be whatever, chest. And then if you don't do that, then you kind of feel like you've missed out.

1:37:00If I got up in the morning and I, you know, my back felt toasted or whatever, and I just didn't fancy that, and I wanted to do some shoulders or I wanted to do some arms, then I'm cool with doing that. And I'll do it, and I'll get a good workout in, and I'll like not put it in the bag and forget about it. Move on, I'll do back another day, that kind of thing.

1:37:17Sal Di Stefano:So do you remember the original call? I'm trying to remember. I'm trying to remember what we were working on.

1:37:22Adam Schafer:Yeah, hyper-focused on aesthetics, and we tried to move him out of that. That's why we sent him old time. Too big of a jump. That's our bad, Paul. Yeah, it was.

1:37:31Sal Di Stefano:Too big of a jump. We jumped the shark. Can I get you to do that? I kind of feel like I was the one that was not wanting to do old timey right away. I think that's what you guys wanted to go that direction. I'm like, you're going to take a bodybuilder guy and jump all the way to something that's super unique. Fail.

1:37:43Adam Schafer:You know, it's a journey. Listen, it's a journey, Paul. and the process of this journey with fitness is trying to figure out how to make it or keep it something that's serving you, not that you're serving it. And it's a hard process, man. And it's an up and down process. I'm still dealing with it. I'm dealing with it right now. So if you're getting some value out of it and you're starting to find yourself, okay, I'm going to change a little of this, that's perfectly fine.

1:38:12Sal Di Stefano:I do think the Sal series that is, when does it go live?

1:38:16Adam Schafer:I think it's this maybe soon.

1:38:19Sal Di Stefano:So next week, Sal's series goes live, and he has the same problem as you do. And so he's like sharing that process and the struggle of that and what he's doing to work on that. I think it's going to be a great series for you to watch. So make sure you're tuning in on YouTube as he goes through this process because I think at the bare minimum, the things that you'll pick up from what he's going through I think will help you in your overall journey. but we totally we totally jumped the shark with trying to get you to go from hardcore bodybuilder dialed everything guy to like all time strength is so unique I tell you what

1:38:54Adam Schafer:can you do this kind of a jump oil and water can we try this kind of a jump can you dedicate one day to one of the workouts in old time strength so everything else to do with the way you want or just one of the lifts or maybe even just one of the lifts yeah yeah I mean don't get me wrong like some of the lifts I enjoyed them. They're like a fun challenge. But they, like I said, Which one did you find the fun? So there was, you guys call it different.

1:39:25Sal Di Stefano:He's like the bicep curl. The bicep curl. Was it like a windmill? Did you do something like, did you like it? Like the circus press? What else is in that one? Circus press I like. Windmills I hate. You just gave them all the terminology. The directions to Turkish get-ups I like. They're really cool. But you guys, you name them different in the phases, right? Yeah. I think I remember correctly.

1:39:49Adam Schafer:Yeah. All right, let's do this. Let's do this, Paul. Once a week, can you practice the windmill for three sets? You pick the one I hate. Yeah. I know, I know. Well, I remember part of the reason why we wanted you to go there,

1:40:01Sal Di Stefano:we were talking about aging and taking care of the body and all these other things, and we knew that the movements in there are so good that are different, right, moving in different planes. and the windmill is one of the best ones and it's one of the ones that are normally most glaring for bodybuilders.

1:40:16Adam Schafer:Yeah, meatheads hit that one.

1:40:17Sal Di Stefano:Yeah, because it's so difficult. But that's even more reason why you should get competitive with it to get good at it because it'll serve you.

1:40:24Adam Schafer:Can you practice it once a week for three sets? I don't care what day you do it on. Just practice. No, I can do that. I can do that, totally. Don't get me wrong. Rationally, I get the program. It makes a lot of sense. No, no. No, no. We're just razzing you. This is what we're going to do, Paul. It was our bad. Yeah, it was our bad. We're going to fix this. Yeah, I take ownership of that. We're going to fix this. We should have made a more bridge between that. And don't give me a bullcrap answer. I'm honest, okay? If you think you can do it once a week, then let's start there. Just the windmill.

1:40:55Adam Schafer:Practice it once a week. We'll have you back on. We're going to check in with you again. Easy.

1:40:59Sal Di Stefano:All right. I don't want to give up. I don't either. We're going to solve this. And I definitely think follow Sal's journey. What will be great is we get you doing the windmill once a week. Just practice it three sets. That's all we ask. And I would love to see video of how shitty you look right now and where your progress. Ask the technique with it. Yes, I'd like to see you video yourself right now because I know it probably looks terrible right now. And let's see if we can make improvement on that the next time we check in. And hopefully, between that and watching Sal's series, you'll get some really good benefit from that.

1:41:31Sal Di Stefano:And you'll be very happy. All right? Deal. All right, dude. All right, Paul. That's the deal. I get it, my friend. All right, we'll see you again. We'll see you soon.

1:41:38Adam Schafer:I'm going to take off before it gets any worse for me. All right, my friend. Take it easy, Paul. Thank you. It took me a minute to remember. For people listening right now, because you'll hear, oh, I did this. You hear the excuses and blah, blah, blah. We messed up.

1:41:55Sal Di Stefano:Yeah, we did. Yeah, I know. This was terrible. I want to go back in here. I hope the editing team can find the original call. Okay, Adam, you were right. No, no, no. That's not what I mean by that. I might have been right with you guys. I think we got excited. If I recall, I think I remember thinking like, oh, this is like hardcore bodybuilder guy and you're going to throw me an old time straight.

1:42:12Adam Schafer:Well, what it was, if I recall, was we were like, you know, this is the right thing to do, but will he do it?

1:42:17Sal Di Stefano:Yeah, you need to get this way. But will he do it? Yeah. That was the question. Yeah. That's why I want to hear us like if we were all, because we might have been already kind of concerned. I'd be interested to hear our talk after. I feel like in our discussion. I wouldn't be surprised if we were like, he's not going to do it. I don't know if he's going to do this. Yeah. I want to hear. I want to hear what we all said, because I have a feeling even after we recommended it we kind of probably question like yeah and listen listen here's this is the challenge with

1:42:38Adam Schafer:coaching people uh on the podcast because we have 10 minutes with them yeah because if he was my client here's what would have happened i would have said old time strength two sessions in i'm like uh-uh this is not working we're back way off yeah yeah and then you would have done that you

1:42:51Sal Di Stefano:would have picked one exercise and you would have kept everything i might even have done one set i

1:42:54Adam Schafer:said three to him and i'm hoping he's he was committed you know in an honest way because that might even be too much for some people. So it's a very slow process. And this is true for everybody in fitness. For some people, it's just getting them to be consistent. For other people, it's getting them out of their own way because they've been doing the same thing for so long. And it's a tough process. I know exactly how hard it is. I'm stuck in it myself. Well, and it doesn't help.

1:43:16Sal Di Stefano:And again, you can probably talk to this too. It's like when you get constant praise for how you look and everything like that from doing the things you've done this way, it's kind of hard to break out of that. Of course. I guarantee anybody who knows him is telling him, It's a totally different feel too. Yeah. It's like, it's, that was all like grinding tough. Like we were trying to really just like rip them out of his comfort zone. Yeah. Yeah. I want to, I want to hear, I want to hear the take on it. I'm really curious to how we, we broke it all down. And then I want to know how we talked like this afterwards.

1:43:44Sal Di Stefano:Cause I have a feeling. Poor guy just walked into a bus. I bet you, I bet you, I bet you one of us right after hung up and be like,

1:43:49Adam Schafer:he's not going to do that shit. But he's also, you could tell though, right out the gates, he's a guy I could be totally straight with. Cause I could, you know, As he was talking, I know all of us were thinking the same thing. You chose nothing, bro. I'm just like, I gave him. He got more rips. He just looked at the program. I was like, what? No. 100%. He said, I tried it for a couple weeks. No, you didn't, bro. Yeah, you like threw. Not even. I tried one workout.

1:44:11Sal Di Stefano:I think he attempted one exercise. That's why Justin got mad at me because I gave the names of her. He's like, you gave him the answer to the test. Yes, he didn't remember the names of her.

1:44:17Adam Schafer:They call it something different.

1:44:20Sal Di Stefano:Is that what it is? In my country. Yeah, yeah, yeah. Okay, but it's all English. bro. Yeah. I want to go. We have to find that. I want to have our lunch break. I want to watch that video.

1:44:31Adam Schafer:Look, if you like this podcast, come find us on Instagram. Mind pump media. We'll see you there. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance. Check out our discounted RGB super bundle at mind pump media.com. The RGB super bundle includes maps, anabolic math 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 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