2678: How to Eat Carbs for Muscle Gain & Fat Loss & More (Listener Coaching)

12:01Adam Schafer:It doesn't make a difference. There was another study that showed that it did affect performance if they ate it within an hour or two afterwards versus later with the following days.

12:10Sal Di Stefano:Now, is this the same science where we got the basis of the anabolic window and why that's so important? Or is that more protein synthesis related?

12:17Adam Schafer:Yeah, both. and the anabolic window, I hate talking about that because then people listening who are just trying to get fit and healthy start to place too much of an emphasis on that. Yeah. Like it makes a huge difference.

12:29Sal Di Stefano:Because we have so – there's research to show that there's some benefit to it. It's just very minimal.

12:33Adam Schafer:I mean, in comparison to like what you're eating and workout programming and sleep, it's not that big of a deal.

12:38Sal Di Stefano:It makes sense when you are at the highest level of bodybuilding and you're weighing, measuring, tracking, timing, everything. It's like, sure, why not also try and hit this window. So about 99.9 % of the population, it's like, just eat well.

12:52Adam Schafer:Now, for clients that I've worked with, this often makes a difference less because of what you said, Adam, but more because when they don't do this, they end up eating too little.

13:01Sal Di Stefano:Well, that was my defense for it all. It's because I understood that it was insignificant. Even being in bodybuilding, I thought it was insignificant to the anabolic window and protein synthesis. And did I build much? No, it was more like what I found was if I ate before I got in the workout, and if I had myself do a shake, like while I was at the gym, I was able to get home and then have another meal. And that additional three to 400 calories helped me hit my caloric intake. And then when I go to a cut, I'd actually just reverse that out. I actually just get rid of it because it was easy for me not to do that.

13:33Sal Di Stefano:Yeah. And so that was an easy place for me to pull three to 500 calories in and out of my diet. That was, uh, then that was the main reason why I used to, this would

13:41Adam Schafer:benefit a lot of my female clients who would struggle eating enough because they were so afraid of gaining weight. And so one way I would get them to eat a little more would be to emphasize this like post-workout meal. And then they get all these great results and it was mostly due to the fact that they were eating a little more. And if they didn't do it, then they just didn't have the time to eat those additional calories. So next up, this is good for, I like doing this strategy for fat loss because carbohydrates are not essential, right? So proteins and fats are essential. Meaning if you don't eat enough of them, regardless of how many calories you eat, your body's not going to thrive.

14:13Adam Schafer:In fact, in extreme cases, you'll get severe illness and or die. In other words, you can eat 10 ,000 calories a day. If you're not eating enough essential fatty acids or enough essential amino acids, you're not going to make it, even with a lot of calories. Carbohydrates are not like that. You could go with zero carbs forever and be okay. It might not be ideal, but they're not essential. What that allows us to do is use carbohydrates to cut our calories and stick with proteins and fats being consistent. So I used to like to have my clients match their carb intake to activity. Yeah. Right? So low activity days, let's eat less carbs.

14:48Adam Schafer:More activities, let's eat more carbs. And we had appropriate caloric intake without sacrificing the essential proteins of fat.

14:54Sal Di Stefano:I think what you're pointing to is also the success that I had with like carb cycling. Yes. Just found that like, you know, and I think there's something to be said too about having a kind of a different goal every day. So you're not eating like the same thing every single day. It's like, oh, today I get to enjoy an additional 100 grams of carbs. And I actually feel that when I do that. And so just changing that up every day. And really what you're doing to the client, it has nothing to do with really what we try to make the science sound to be is like what's happening there. It's literally all you're doing is you're cycling.

15:25Sal Di Stefano:Undulating it. Yeah, you're undulating calories by 300 to 500 calories over the course of three to four days. And your body does well with that. Yeah, and the body does well with that response. You're in a caloric deficit.

15:34Adam Schafer:Behaviorally, it's great. Some days are higher than others. It doesn't feel like you're always in a super low calorie. and it's the carb it's the macronutrient that you can play with the most because you go all the way to zero yeah with fats and protein yeah you can't take it out and with fats and protein especially if calories are low uh sometimes i would get clients with their where they were afraid to eat too many fats maybe because they were you know in our generation and it's like yeah we're not cutting your fats like we're gonna start to tap go below what's essential and regardless of what else we eat you're gonna feel horrible whereas with carbs i could drop those down up and down we're gonna be totally yeah they get fearful that because it's high calorie that's right yeah it's like it's essential.

16:09That's right.

16:10Adam Schafer:Next up is to eat them after your protein. So for the kind of similar reason, proteins, fats are essential. Typically when you eat a protein, fats come along with it. If you're eating it from natural sources, proteins and fats, because they're essential or more important, eat those first, eat those first in your meal, save the carbohydrates for the very well.

16:30Sal Di Stefano:Yeah. And it'll also, it'll organically manage the amount of carbohydrates you end up taking it's like you it's like you sit down and start eating chips or bread or any or even like pasta rice name it uh first you end up eating so much more get full on that and then you and at least was this was so common with my clients is having a hard time to eat eight ounces of meat well they had a hard time because they didn't eat it first they ate the the carbohydrate or whatever the appetizer spikes was that came first yeah and then and they get full on that and then the and i we're all guilty of this right how many times have you done that where There's nothing worse.

17:06Sal Di Stefano:You go to a steakhouse. It's the worst thing ever. You're starving. You go to a real nice steakhouse. You order a steak, but then you also order appetizers because you're dying. Or they bring you bread. And then you're eating bread and appetizers. Then your$150 steak comes and you don't even finish it. It's like, what a waste that is. So that strategy of telling the client, just eat the protein slash fats first. And it tends to manage the carbohydrates really well.

17:31Adam Schafer:And then Justin mentioned the other one. It manages blood sugar and insulin. very well. When you eat protein first, regardless of what else you eat afterwards, your blood sugar levels are more stable. Thus, you're going to have more stable insulin levels. And so it's better for mood. In fact - Mood, cravings, all those things. One of the applications for some people for anxiety, if people wake up with anxiety, I've heard psychologists recommend this before, and I've done it with clients. Some people will wake up feeling kind of anxious. Eating a protein fat meal in the morning tends to help that uh throughout the entire day and it's the blood sugar uh management um next up don't drink your carbs this is a terrible idea um you're better off eating them and drinking carbs can get away from you real fast the only time that's ever

18:18Sal Di Stefano:recommended is for a hard gainer yes the only time when they just have to get full for hard yeah yeah let's see if the only time that strategy is deployed is when i have a client who's just having such a hard time and that's it that's a great strategy to sneak a lot of calories in and So if your goal is fat loss or maintaining, probably not a good strategy. Right.

18:36Adam Schafer:Now, there are some performance benefits to drinking carbs during a workout. If you're doing a two-hour workout, you might want to have some in between. It's super rigorous. Yeah. You need some energy quickly. It makes a difference.

18:47Sal Di Stefano:It makes a little sense, too, if you're somebody who knows that you perform better on some sort of calories or carbohydrates or you train early. Yeah. And you don't want a heavy meal before you go. So then it makes a little bit of sense that way. But you just got to be careful.

19:01Adam Schafer:That's what I do. sometimes. So you guys know I work out in the morning. First thing I'm fasted. If I'm planning a long workout, like there were a couple I did where I went up to the Santa Cruz athletic club and that gym is just, I mean, it's just fun. There's so much stuff in there. Two hour play. You didn't have to do all kinds of volume there. Oh yeah. I'm going to overdo it. And so what I did is I brought, um, coconut water, which is a great, nice natural source of carbohydrates. And I drink that throughout the workout. Otherwise I'd crash and I wouldn't be able to work out as long. It was an ideal workout, but it was those carbohydrates in the middle of the workout help, you know, keep me going throughout the whole thing.

19:34Adam Schafer:And then finally, this is a question mark because it depends. Uh, what about before bed an hour or two before bed? Here's what's interesting with this. Carbohydrates are used to help produce serotonin and melatonin, which can help with sleep. On the other hand, for some people, uh, people will get blood sugar spikes, which will make their sleep worse. This is really wild at how different people are with this. I was wondering about, cause I've heard about that and i was always like this would totally interrupt my sleep well this is a strategy

20:02Sal Di Stefano:with babies you know that a lot of times you have a baby's a hard time and you crush up like cereal or something like that inside their milk yeah and i'll help put them to sleep wake up hungry no no it keeps them asleep keeps them asleep yeah it's a strategy for babies that actually wake up and so you're wanting them to sleep longer crushing up like a cereal is like an old old

20:20Adam Schafer:way of doing that carbohydrate meal for dinner time always gives me a better sleep so even when I was lower carb, if I had them, it would be at dinner time, which was typically like three hours before bed and I'd sleep better. So this one you'd have to experiment and see what works best for you.

20:34Sal Di Stefano:Yeah. I find if it's enough time before bed, it's plenty good. As long as it's two, three hours before, right before, not ideal, I think, because then your body's still digesting the food and it's going to disrupt sleep. Otherwise, I feel I sleep better on a big carb dinner. Totally.

20:48Adam Schafer:All right. I'm going to bring up the egg protein from Legion because it's just so good. and we were talking off air and I did not. I have not used it in the Ninja Creamy.

20:56Sal Di Stefano:Yeah, well, I haven't used it at all, but I know that I do want to try it. I should buy one of those. And one of the things I'll do is I'll use the Ninja Creamy. I was just talking to our buddy about that just the other day. We were talking about all the different recipes and we're sharing what. I've got two I do that I really like. It's a pistachio one and then I do a strawberry graham cracker one.

21:14Adam Schafer:Do you actually put pistachios in it? Yeah, quarter cup.

21:17Sal Di Stefano:I put a quarter cup of pistachios, real pistachios, and then I use a pistachio-like whey protein. Oh. And then I do almond milk for the base, and then I use, this works really well for me, what would be great would be to use the Legion egg like this. So when you go to mix after it's been frozen, I actually use, they're not a sponsor of ours, but I use the ready-to-drink premier shakes. But I think it would be great to use the egg in that, because I don't use like a whole bunch of it. I use just enough to kind of froth it up, and I think that the the egg I bet would probably be even better yeah I'm really enjoying their egg

21:53Adam Schafer:protein because uh and it's funny because a long time ago so I can't have dairy um and then when my gut health was really bad I could almost I mean it was so many few things I could eat and eggs were like sometimes I could sometimes I couldn't so I just wrote off egg protein well my gut health's been great now for the last maybe two years and legion comes out with their egg protein and uh you know I rediscovered it it's like if you can't have dairy but you want that super you know amino acid profile you want that anabolic like the like what they would call the perfect protein egg and whey are so close in terms of like they're losing content it also tastes

22:30Sal Di Stefano:better than your your you know oh it's good yeah your vegan proteins like i mean no are not nearly as good as like what whey is and then i would say egg is the second best very close yeah as far as flavor whey protein though i found is like the best digestible version i've ever had so it's like I've had a bunch of different whey proteins out there, and it's like you'll get that response. Even though I'm not necessarily, I don't think I'm that intolerant. I know you guys would probably argue otherwise. He's in denial. He's still. But it doesn't affect me really, yeah. You're right. He's still lying.

23:04Sal Di Stefano:I think that's a testament to Mike and the quality of stuff that he puts in all of his supplements. I mean, that Legion's always, Mike's always been so good. He's crazy with quality.

23:14Adam Schafer:Yeah, yeah. Which, you know, it's so important. Every time they come out with a study, every time there's a third party that goes and tests supplements, I always wince. I look at the results and I close my eyes and I look at it and it's always the same. It's like 80%. I mean, it's always like that. 80 % of the supplements that they'll grab off the shelves either don't have what they say they do, have weird stuff in there. The most popular ones too.

23:37Sal Di Stefano:Well, it's because the repercussions. What are they? Like a slap on the wrist? It's not like you're going to jail for lying about your protein spike. After they made their millions of dollars. Yeah. I mean, if you don't have a lot of integrity, then it's a pretty savvy strategy to pixie dust it and to protein spike it and to do that as long as you can until you get slapped with some article, which does a little bit of damage to you for a minute, but the amount of money that you made on those margins of lying basically about what you did, I'm sure trumps the loss that you make from the one bad article.

24:12Sal Di Stefano:It's so crazy. I mean, it's terrible, but I mean, that's the logic that they're operating from.

24:16Adam Schafer:They're like begging to be regulated. Have you seen the new thing that's happened on Amazon? Mm-mm. These Chinese companies will copy identical a supplement. So they'll copy the brand. They'll do everything, and they'll sell it on Amazon. So you'll go on there and buy what you think is X brand or whatever, but it's actually a Chinese company, and they're selling you a fake. Wow. Yeah, dude. This is happening like crazy. And Amazon doesn't shut that down? How? You know how hard it is for them to see and figure out what's going on?

24:46Sal Di Stefano:So let me get this right. So let's pretend it was Legion. I find Legion on Amazon. You can find, I don't know if Legion. And then it's like a weird bag that doesn't even look like Legion. They'll make them look identical. Same label and all that? Oh, they'll actually go through the process. Oh, wow. Yeah, dude. Like knockoff sneakers. Yes. No way. Yes. Of course. Why would I not think that would be a, like knockoff sneakers are so big, right? And they've gotten so good at making like the fakes look like the reals.

25:08Adam Schafer:This is so terrible. I saw one coming. Maybe, Doug, you can Google this. I saw one company that showed their bottle and they said, this is not us. And they were showing the bottle. It was a little bit different. Yeah, what's the difference is? It's just like very subtle. They copy them. They'll literally take it, copy it. They'll manufacture it over there.

25:24Sal Di Stefano:Now, I'm imagining what they're doing though is they're probably putting crap in it. Of course.

25:28Adam Schafer:Why would they make the same supplement with the same margin to trick you?

25:32Sal Di Stefano:Yeah, yeah, yeah. No, they're definitely -

25:33Adam Schafer:So you go on there looking for whatever brand.

25:35Sal Di Stefano:You get a bunch of baby powder for like -

25:38Adam Schafer:Well, who knows what they're throwing in there.

25:40Sal Di Stefano:of course though it makes so much sense that that's a hustle i can't believe it what i can't believe is that my cousin told me about this what i can't believe is that it's taking this long for us to hear or see something like that because it just makes so much sense like i would think doing that is easier than replicating a pair of jordans like that way and they've gotten so good requires skill oh yeah they've gotten so good at that that the a lot of people rep the fakes because they're like oh the fakes look so much like the reels and they're a quarter of the price Why would I pay all this extra money?

26:07Sal Di Stefano:So it makes sense that a powder that's inside, that's not regulated would, of course, I can't believe.

26:15Adam Schafer:They just copy the label. They give you the bottle. And instead of giving you vitamin whatever, it's, you know. No shit. Yeah, it's rice powder. No way. Did you find an article on that? Yeah, there's a lot of articles. I'm looking for some pictures, but it seems to be pretty prevalent. I did not know that. So my cousin, I was talking to my cousin. Yeah. His dad, my uncle who passed away, owned a shop. He was an herbalist. and my cousin, we were talking about this and he's like, dude, when you go on Amazon, are you like, are you careful? I'm like, well, you know, we work with companies that send us stuff, but every once in a while, because I'm a fanatic, I'll go on Amazon and buy some whatever.

26:47Adam Schafer:And he's like, yeah, dude, he's like nine out of 10 times. That's from random company in China. It's not even the right. Yeah. So I started going online, looking up these articles and it's a big problem. Yeah. So how do they, I mean, handle that, verify like the specific companies, You know what the problem is? The different handles for them. The problem is that Amazon is such a big company that makes it easy for other people and companies to sell their products. Yeah, right. That how can they possibly - Yeah, hard to police. How can they? Difficult. How many people would they need to do that?

27:17Adam Schafer:And they would need to check everything? How would they -

27:19Sal Di Stefano:Yeah, you'd have to make the process of being able to sell on a more stringent to be able to - Which would kill their business model. Right, right. Oh, interesting. I know, isn't that stupid? It's so crazy to me that I never thought that that would be a thing. It makes total sense that someone would do that. Yeah, it makes me upset. See, Doug found a bunch of articles. And yeah, there you go.

27:35Adam Schafer:Look at that. Can you tell the difference? Yeah, the bottles are almost identical. Look at that. And so people might be taking something and not even know. Wow.

27:45Sal Di Stefano:Well, isn't Amazon's hustle to like, and this is like a legitimate above board hustle, is to watch a company, whether it be batteries, protein powders, whatever, and just let them rank to the top. And it's like, there's the best. Check out the high sellers. Then they go in and reverse engineer the product and then sell their - Amazon's version. Amazon's version for a fraction of the price. See, look at that.

28:10Adam Schafer:So this is a major supplement company. Yeah, now it's huge.

28:12Sal Di Stefano:Now it's huge.

28:13Adam Schafer:Now it's huge. This is no affiliate, okay. The one on the right's fake, right? That's their website saying, hey, you guys, people are selling fake supplements to make them look like they're ours, which is just, again, they're just -

28:27Sal Di Stefano:Just another reason why we don't want to do supplements. stop it come on because we'll do it right just riddle get out of here guy i got you dude oh my goodness you're a g city dude just another nail in the coffin for me dude no and then in a in a such a competitive business where the margins are 10 as it is like whoa i know wow i didn't know

28:48Adam Schafer:that yeah that's new that was new to me i gotta tell you guys about uh i was listening to a podcast this morning on hooberman and he had a doctor it's so funny his last name is like mine so i'm his name was? Yep. Dr. Desteno. And he's a psychologist.

29:03Sal Di Stefano:I can't listen to his show. You can listen to his show? I can listen to it. You too? Mm-hmm. So dry. I was just talking.

29:09Adam Schafer:He'll never come on our show. Oh, so close. Every time. You got to warm him up. A Rolex. Yeah. Put me to sleep. Gee, I wonder what's the rumor. That's our emails. It's great information. I think he's great. I think he's great. He's obviously a hardcore scientist. Yeah, you're a science dork. That's why. Yes, that's right. Sure. That's what it is. But anyway. I just watched the clips. Yeah. Justin's like, I can Instagram handle. I can handle him on Instagram. Well, listen, he had this doctor on, Dr. David Desteno, who is a psychologist. And this guy studies the benefits of religion. So he's a scientist.

29:46Adam Schafer:And he's like, look, basically, I'm not here to talk. He's all, first of all, it's a dumb argument to try to debate the existence of God or not. Because there's no way you could prove or disprove. This is just beyond the ability to do that. He goes, what I'm interested in is, is there real value to this? Is there real value to this belief? And so he's, and I haven't listened to the whole episode, but he breaks down the data. Oh, this is the stuff that you were interested in originally. If I had heard this a while ago when I was an atheist, this would have helped move me here quicker. Because I didn't know that this data existed.

30:19Adam Schafer:I thought - Really? Oh, no, I didn't.

30:21Sal Di Stefano:You shared so much of that. I feel like that was originally - That was the beginning of me moving in the direction. I was going to say, what moved you in that direction was you were like, before I was going to profess or say that I believe, I do know that there's lots of positive benefits.

30:33Adam Schafer:Yeah, so you're talking probably six years, seven years ago is when I started to see this myself. But before that, I believed that religion was bad, opiate of the masses, control people, it caused wars, like all the stuff that I think a lot of people falsely believe. And this guy goes through and talks about the data and he talks about how the data is controlled. So he says, look, people who have a faith, who practice it. Okay. So these are people who are really active in it. Not people who just say, I believe like people actually live like they do. They, uh, they have far lower rates of all cause mortality, far lower rates of cancer.

31:09Adam Schafer:They're happier, higher rates of purpose in, in, you know, in their life and all that stuff. And he said, and he said, now a lot of people argue and say, well, that's because sick people can't get up and get out of bed and go to church. And he goes, well, actually they do longitudinal studies and they follow people for years who go and then fall off and go and fall off. And he goes, and you can see clearly there's tons of benefit. Then there's the argument that says, and I love that this, he's a scientist and breaks this down. He says, some people will say, what's the community? That's the benefit.

31:35Adam Schafer:It's because you're around a lot of people. He goes, well, we look at studies of people who belong to other communities, like bowling leagues or rec leagues or hobbies where they meet with lots of friends. Crocheting. He goes, no. He says, no. Having a faith is significantly more positively impactful on people's lives. And he goes, so is this a supernatural effect or not? He goes, I'm not here to make that argument, but the data is clear. People are more charitable. They give more. They're more peaceful. They're more likely to adopt. They're less violent.

32:05Sal Di Stefano:There's just benefits. The marriage one is the craziest one of the stats I ever saw. The couples that pray together. Every night. Is something crazy number. The divorce rate's 1%. That's wild. Wow. That's crazy. I mean, just simply that stat alone, I think, is super powerful. Yeah.

32:23Adam Schafer:And I've heard people try to explain it away. They'll say, you know, here's the key though, because some people, oh, placebo effect. Well, for that to work, you have to actually believe it. Right. I mean, either way. And as a scientist, he says, you know, what's interesting. He goes, some people say you have to show me the evidence before I can do it. And he goes, I'm showing you the evidence of benefit. The evidence for benefit is clearly there. So you should definitely open your mind to this kind of stuff. But with the marriage one, um you know people will say oh it's it's a very vulnerable time where we're talking and we're you know praying together even if that's true it still works it works so what's it show me

32:59Sal Di Stefano:we could sit here and and theorize and debate all day long on why it's happening but if it's if it's producing those kind of results like who cares oh like i mean and i mean i mean if you're in listen if you're in a position where you're fighting for your marriage right like you you love your spouse, but you just, you can't get on the same page, but you want, you want it to work. And you, I mean, first of all, that's like first step to care to do that. And then to know that that's a possibility or that would enhance those chances. I don't know. I feel like that would open my mind.

33:32Adam Schafer:There's nothing in the Western and Western society, uh, nothing secular. There's no therapy, no anything that has that much of an impact to go from the 50%, you know, percent divorce rate to less than 1%. Yeah, you don't see that kind of statistic. No. And it's literally just from praying every night together. So I think it's, and then the best ones for me are the charity, you know, give more to charity, donate more time to helping others. Just overall, it makes better people, which counters a lot of the beliefs that I had, you know, back in the day thinking it was bad.

34:04Sal Di Stefano:You know, less more, or less about religion, more about just like practices that you do. You know, the parents that are active and work out, their kids are six times more likely to. Oh, because their parents do it? Yeah. I mean, I bet that's true for anything you do. I know, right? As a parent. Yeah. I'd be interesting to see that. Even bad habits. Oh, yeah. I mean, you're probably right. Like if you, because what's this, what's this, I know the smoking one's really high. Like if you smoke, the likelihood your kids smoke is really, really high. So it's just like, it's a testament to it. They see what you do, not what you say, right?

34:37Sal Di Stefano:So it's like if you're an active physical parent and you work out and your kids see that, nothing to do with you teaching them or telling them or that. They just see it. They're six times more likely to follow that.

34:49Adam Schafer:I'll argue this all day long. If you have kids and you really love your kids and you really want to be a good parent, nothing will make you more motivated to make yourself better like that. Because you quickly realize, oh, in order for me to do all these things better, I have to be better at these things. Because good luck not being good at them and trying to get your kid to be, you know, good at those things. Impossible.

35:10Sal Di Stefano:Yeah. Yeah.

35:11Adam Schafer:They definitely do what you do.

35:13Sal Di Stefano:I just popped in my head right now. Cause it's been a while since I shared, like, uh, you know, Max is at that fun age. He's, you know, six years old. So random stuff comes out. And I'm always so curious of like, when I hear something new from him, like where the hell did that come from? He was yelling at me to come downstairs. Daddy, daddy, come downstairs. Come down. And I'm like, I don't know. I was cleaning the bedroom or something like that. I'll be down there this minute. No, come down here i'm gonna blow your mind and all he shows me like this lego book that has all the yeah because there's all these new villains that we didn't know about you know now do you act like oh of course no way there's more you know i get all excited with him and so that because we're always looking for the newest like we're on i don't know if i told you guys that we've now graduated from uh all the villains from mario brothers we're now on all the villains of batman And again, I guess, do you guys know how many villains are a part of Batman?

36:04Sal Di Stefano:There's a lot, right? That's right. Batman's one of the best comic book heroes. Stop. Bro, there's - It's because of the villains, bro. There is - Well, that's just that rich guy, dude. That's actually true. They say that about - It's storytelling 101, dude. Do you have any idea? There's like 30, bro. I bet you can't even name 10. I couldn't name 10.

36:24Adam Schafer:Joker, Two-Face, the guy with the question marks. What's his name? Yeah, Riddler. There's the Riddler. Yep. There's the Catwoman. Catwoman. Yeah. What's the guy with - The potato sack.

36:36Sal Di Stefano:Yeah, potato sack. Bro, there's Polka Dot Man. There's Calendar Man. There's Clayface. Clayface, yeah. There is so - Iceman. Yes, Mr. Freeze. Mr. Freeze. There's so many that I didn't know. I didn't know. Yes, Penguin. There's a lot. There's over 30 of them. He's all into them? Oh, yeah. And we do the little Lego figures, and so he's like - Some of these I have to find because they're old and they're not new. You got him. You put them all up. Look at that. So many more than that. Harvey Dent, of course. Oh, Harley Quinn. Of course. How could we forget her?

37:05Adam Schafer:Killer Croc. Batman's. Killer Croc. That's what he jumped the shark. He's not a great superhero, dude. He's just rich. Like, what does he do? It's relatable. You're not going to be Batman. He just learned some Kung Fu, dude. Do you know that Batman was based off of a real person? I think I told you guys this. Well, do you know there was a guy?

37:24Sal Di Stefano:There was a guy. Theodore Roosevelt. Theodore Roosevelt. There was a guy who up in Seattle, I believe where he was at, who was running around. Yes. With a Batman costume? No. I have information about that guy. I know. Later on came out. Yeah. Later on came out. Okay. So this guy had been a part of like, I want to say like 60 arrest or something like that. And he was, everybody talked about how he was like, oh, he's a vigilante hero, you know, and he's like wearing his costume and he's at night. Everybody recognizes him as like this somewhat of a staple in this city. Vigilante, yeah. Yeah, and it turns out later that he actually started, because he was busting up people that were like selling drugs and all this kind of stuff.

38:06It turns out later they found drugs on him.

38:08Sal Di Stefano:Yeah, he was peddling on the backside of it. He was dealing. He was in the news. He was all over the place. And they were crediting him for like, I want to say like 64.

38:20Adam Schafer:He was taking out his competition? Yes. Yeah, bro.

38:23Sal Di Stefano:That's exactly, that's the article that came out later on. It was like this whole time. We thought he was over here. That's him right there. Who's my blog? Phoenix Jones? Yeah. Phoenix Jones. Yeah, that's him right there. I like him. I know. You know who he was? Yes, I do. I thought he was awesome. What show was it? There was like some documentary that kind of showed some people that were trying to be real life superheroes and he was on there. Oh, man. I know.

38:43Adam Schafer:I got a book. That was a bummer. I got a book series for you, Adam. What's that? A book series. So I was at the park. For me personally or for Max? No, for your son. For your son. Actually, you'd probably like it. I know Justin would like this. Justin would like it. You know I don't like fiction. It's not fiction. It's true. Stay real always. No, no, no. It's not fiction. So I was at the park with my kids. On Thursdays, I like to go to the park with them. And we ran into some friends and this woman that we know. And she was with her grandkids. Anyway, she started reading them a book. And so my kids were like, I want to see that.

39:12Adam Schafer:So we all went over and were listening. And I couldn't believe they made this book series. It's called Who Would Win?

39:17Sal Di Stefano:And it's like. Oh, my son would love that. This is the coolest. We play this game in the hot tub. I know. I throw out a villain or a person, and then he throws out one, and then we say, who would win? Okay.

39:26Adam Schafer:You just look at their powers, and you try to match them. Okay, this is even cooler than that. Okay. It's like, who would win in a fight? A great white shark or an orca? Oh, yeah, yeah. Or a lion versus a tiger. Or a grizzly bear versus a polar bear. And it goes in, and it breaks down their strengths, their weaknesses.

39:43Sal Di Stefano:For sure somebody with a five-year-old son wrote that book. Bro, I am into these books. Yeah, yeah, we play that game.

39:48Adam Schafer:I went on, as soon as I saw this, I went on Amazon and I bought all of them. I think there's a computer simulation for this. Who would win? Yeah, yeah, I'll definitely. Oh, and my son's like freaking out. Oh, yeah, Max would get it. Oh, it's like a wasp versus a hornet. Well, you've seen that computer program where it's got like all those like people, like thousands of people versus like a gorilla or whatever. Yeah, it's just like, it's stupid. Everybody's climbing on.

40:12Sal Di Stefano:79 bucks, you can get the whole stuff. I just put it down in my notes. Did you really? Yeah, yeah, no. He would love that. He would totally love that. You know what? You guys tease me because I don't like scary stuff. Yeah. What'd you do? No, I'm watching. Is it a scary cartoon? Without us? No, no, no. It's Wednesday, the Netflix series. Wait, hold on. Scary? Stop it. Well, Katrina said it was scary last night when we were watching it. No way. Scary. The girl? The one with the girl? Yeah. Have you watched it? Adam's Family. That's scary? I mean, I didn't think it was very scary either, but she made a comment last night.

40:41Sal Di Stefano:She was like, this is so scary for nighttime to watch this before we go to bed. She has to watch Seinfeld afterwards.

40:46Adam Schafer:You got all your nerve up? Yeah, I did. I was like, I'm going to tell the guys. I watched something scary. You got your blanket? I actually, have you guys watched it?

40:54Sal Di Stefano:I have. It's really good. It's actually well, it's very well written. I like it. Yeah.

40:59Adam Schafer:I didn't watch part two. I only watched the first one. Yeah, I've watched part two.

41:01Sal Di Stefano:I'm on part two right now, and it's really good. Yeah, I watched the - If you want to watch something scary, we'll watch something scary. No, no, no, no, no. That's scary enough for me. Huh? I mean, there's like crows flying out of people's mouth, and zombies eating faces. I mean, that's - Yeah, the zombie - What's it rated?

41:16Adam Schafer:It's like a 13-year-old scary movie. It is. You're not watching real scary movies.

41:20Sal Di Stefano:Well, yeah, it's not like...

41:21Adam Schafer:It's scary enough, though. Did I tell you guys about the movie I watched called Nefarious? Did I tell you guys about this? Did I tell you about that? Wait, did you watch Midnight Mass? No, you guys talked about that one. You need to watch Midnight Mass, too. You guys talked about that. You said that I might like it. That is one of the best shows. TV 14. TV 14. Good job, bro. See? You made it. Working your way up. Can't even be 13. It might be like 21, though. I don't know. No, no, listen. Baby steps. I got to tell you about nefarious. Did I bring this up on the show already? No. So I watched this.

41:50Adam Schafer:There was a priest who was being interviewed, and he performs exorcisms. It's like a real-life depiction of a demon, right? He said, so, you know, because you guys know Catholic priests, there are those that actually perform exorcisms. And he said, in the interview, he said, are there any movies that actually show what it's really like? And he goes, only one. Only one. And he goes, in fact, it's so accurate, I can't believe they made it. So, of course, I watched it. And it is good. I know. It's all dialogue. It's all dialogue. I think I told you it was a story of this, it was a serial killer or this murderer.

42:18Adam Schafer:That right there? That's it. Yeah, I would never watch that. Just because it looks too sad. It's not as bad. That cover is enough to keep me away right there. So that guy right there is this criminal about to get executed. And they have to bring in a psychiatrist or psychologist to either confirm or deny that he's crazy. If he's crazy, he doesn't get the death sentence. Oh, my God. The ratings are terrible, Sal. No, it was good. I'm telling you.

42:40Sal Di Stefano:You have the worst. Watch it first. It goes like this. you're the worst then Justin and then Doug and I are way separate from you guys as far as like our movie ratings you guys would like this I mean no way so before I watch anything I do go to Rotten Tomatoes yeah right I go to Rotten Tomatoes if I saw a score like this you know why so you can't I won't even touch it if it doesn't break you need the crowd

43:00Adam Schafer:to tell you what to like listen listen hold on a second no no you'll let me babysit your kid you trust me more than these Rotten Tomatoes trust me watch this these are all screwed those are two different things

43:11Sal Di Stefano:those are two different things Trust me. I trust you to watch my kid because I know you're going to make him watch some boring ass TV. He's going to fall asleep. You know what I'm saying? The weird part though is I really like good movies, but also too, I can enjoy really shitty movies. Oh, you know, I did get 96 for viewers. So I take viewers over critics. Told you.

43:31Adam Schafer:I'm with that too. I'm with that. So he's getting interviewed and the way he's responding when the demon starts talking and what he says is so, it's so good. It is so good. And it's all dialogue. So don't worry. There's no scary stuff that happens. Yeah, nice try. I'll read the clip notes. Speaking of movies, dude, I don't want to talk too much. I want to get in trouble. But I have a buddy who's about to, I'll speak vaguely. He's about to do a competition that his wife is opposed to because it takes time away from family and all that stuff. And so he's like, oh, man, she doesn't want me to do it, but I really want to do it.

44:04Adam Schafer:What do I do? So we're talking about it. And so he's decided he's going to train as if he's going to do the competition. And then hopefully his wife will change his mind. I'm like, good idea. Great strategy. Yeah, good plan, dude. So we were talking about this, and then I'm like, you know what you should do is you should sit down with her and say, look, I love you. Your opinion is really important to me. The family is most important. I really want to do this. Before you give me your answer, just hear what I'm about to say, and then let me know tomorrow type of deal. So that's kind of my advice.

44:31Adam Schafer:And he's like, I'll try that. And then I remember that clip from Rocky II, and I'm like, you're hoping this happens. Do you remember the clip of Rocky II where she wakes up from the coma and she tells him to win? best clip ever

44:42Sal Di Stefano:that's not happening

44:43Adam Schafer:that's not happening for him

44:44Sal Di Stefano:I think I know who you're talking about too yeah he could skip his competition he's done plenty of competitions go be a dad bro

44:53Adam Schafer:that sucks dude I have another friend who just used BPC and Thymus and Beta for recovery from shoulder surgery Wolverine Stack he's not like a super fitness guy or whatever just started getting to work and out had an injury got surgery on it And they had to go in and fix impingement, bone spur, a little bit of a repair. And he started taking the peptide stack. And he's reporting to me. And he's like, my PT doesn't understand. They don't understand how I'm recovering and healing so fast. He's like, it's wild. She's like, I'm doing things that I should only be able to do in about four weeks now.

45:30Adam Schafer:It's crazy.

45:31Sal Di Stefano:I don't think it's an exaggeration at all that we've estimated that it cuts the recovery in 50%. That's what the data shows. And 50 % is ridiculous when you think about that. In any injury, like half the time to recover. Instead of six months, three months. Mainly so you could do all of the active work that needs to be done to strengthen you again. It's like it allows you to not be in.

45:51Adam Schafer:Have you guys seen the animal studies where they'll take a mouse and they'll sever the Achilles and they'll give some of them the BPC and then some not? It's like 40, 50 % faster healing.

46:02Sal Di Stefano:That's crazy. It's so hard for me to imagine that study. Like a guy with little tiny. like little tiny razor like little tiny hands you have to have such tiny hands to cut to cut the keelies on they're just they're just eating cheese you know and it's like perfect yeah it's a psycho that's gonna mess stuff up just mouse is like i don't know dude

46:24Adam Schafer:that's why no way it takes the the mouse studies seriously sometimes the mice get lucky and they get the milestone inhibiting you know yeah yeah they get all jacked and stuff anyway justin we're going to mention viore and since you're wearing their shorts right now i think yeah talk about those are viore my metas yeah these are the meta shorts he always wears it's kind of like they're like the slacks uh of the group yeah but um yeah i like just because it's still super stretchy you work out them yeah you can work out people give me grief because like uh because they look like yeah like khaki stuff like it's funny because i'll do like i was doing some video i think and people yeah great and khakis and all this and i'm like yeah it's they're stretchy they're it's just the same as like wearing you know any kind of gym well it looks like they they look like because

47:08Sal Di Stefano:and could you imagine doing that like in dockers or something like that i would have shredded out at a hole yeah yeah that's they're super stretchy and comfortable did you wear dickies when you were in high school what do you think yes yeah you're such a you're so funny bro like that did you not

47:23Adam Schafer:did i send you the picture i wasn't i lived in san jose if you wore dickies in san jose in the 90s i'm like you were in a call i was a mountain cholo dude all the way i was just gonna say either you're either a white dude who skates or you're a cholo if you wore dickies in the 90s you wore dickies i was like destined to be like a mechanic or you were not a skater so you know

47:41Sal Di Stefano:nobody wore where i was i was in a cowboy town so that was like i did whatever everybody else didn't do you know so it was like oh they're doing that i'll do something else yeah but you're like

47:48Adam Schafer:you're dark too so they think you were a gang yeah yeah no i was a bit of i was a bit of anomaly

47:53Sal Di Stefano:where i came from for sure there's only about six of six of us did you wear um did you wear the Cortez shoes too with them? No, I didn't. You didn't go all in? No, I didn't go all in like that. I wore like flannels. I've seen you button the thing on the top. Just in here? Top and open? Yeah. That was later. Okay. Yeah, that was later. That was okay later on to do that, not be a gangster. So I went through all kinds of things. I think gangsters got style. You know what's coming back right now? JNCO jeans. I know. I took a picture of a guy in line. Where was that guy? I was coming out of a concert, I think.

48:24Sal Di Stefano:Dude, hacky sex has to be back then. I mean, let's be honest. We're close.

48:28Adam Schafer:because now here's what's funny. I like that one. I used to think, this is how I know I'm old. There was a lot of ways I know I'm old. That you're back in style? This is one of, no, that's not what it is. I wasn't a style man. It was long enough. So hip. The style comes back. Listen, here's how I know. When I was a kid, I thought JNCOs looked awesome. I did. Everybody did. Yeah. They look ridiculous. I didn't. Now I see them and I go, man, we look dumb. Hey,

48:50Sal Di Stefano:so I got to sell out. You don't even see their shoes. I got to sell out Katrina right now. So Katrina has this girl

48:58Sal Di Stefano:20, like 29 or something like that. So she's quite a bit younger than we are. Yeah. And, you know, Katrina comes in and she's like, you got to get these jeans. She's telling Katrina. And Katrina's like, no, I don't know about this. She's like, no, trust me. This is what's in style, this and that. And she gets her to buy these jeans. And it's like, back to really baggy, like the super baggy look, even on girls is the look. And she like puts this outfit together. Literally, we put the outfit together. She's put it on. She's wearing it. She's like, what do you think? I'm like, no, it's hot. You look great.

49:27Sal Di Stefano:So we go out to Morgan Hill has like on Friday nights like this, you know, first time we've been to like concert in the park. It was just packed downtown. And we hadn't been down there with Jason and Danielle and some of that go hang out. It was the funniest thing ever because we're walking in. And I kid you not, at least eight girls walk by and they're wearing the exact same outfit. And the girls were like 16 to 19 years old. So Katrina was like, never again am I wearing this suit. I'm in style. Yeah, you know, she was more embarrassed, dude. She was like, that's too young. She's like, maybe like late 20s, 30s, because she's like, you know, I'll pass as my 30s as well, but I don't know what the 16-year-olds walk away.

50:08Adam Schafer:Jessica bought a pair that were kind of like that. She put them on, and she just gave them my daughter. She's like, I can't. This is too young. Yeah. So now my daughter wears them.

50:16Sal Di Stefano:Yeah, Katrina rocked it for a minute, and then she was just like, yeah, no, I'm not.

50:20Adam Schafer:There's a point where you're just like, I'm just going to dress.

50:22Sal Di Stefano:Is there for girls? For guys, definitely. We can't do that. No, no, no, no. Girls can do it, especially if you still look young. And I think so. I think what she can't do is dress like a 20-year-old slutty. That doesn't go over well. You know what I'm saying? But you could be hip. I feel like you could be in your, I think you could be a woman in her 40s and be hip, dress hip still. Slutty, not so much.

50:53Adam Schafer:It's classy. It goes up to classy. is what you do. Unless it's Halloween.

50:58Sal Di Stefano:No, even then, even then. I think that, I think, I think, I think hip is the line. Slutty is where you cross over. Yeah. And for dudes, you can't even try and look hip if you're in your 40s. Or slutty. Yeah. That'll be really bad. Yeah, that's, no, once you, once you get over 40, it's like all solid colors, all bait, like you can't do, you can't do anything crazy. And if you do, it's all bad.

51:21Adam Schafer:No. Yeah, all bad. Because of the look that Doug's giving me, I'm going to change topics. I like, have you guys seen the guy that held his breath? It's just getting interesting. Did you see the guy that held his breath for the new world record? What is it? Oh, it's like 29 minutes. 29 minutes. Wow. He held his breath for 20. That sounds impossible. He beat certain aquatic mammals. Yeah. Like a manatee or something. Yeah, dude. 29 minutes. What was the previous record? That's a good question. How do you do that? What is he breathing?

51:49Sal Di Stefano:I remember when we were kids, that was a big deal to try and do that. And I got to a couple minutes.

51:54Adam Schafer:How do you not have like an aneurysm or something? I actually am really good at that. Yeah, me too. I can hold my breath a lot, a long time. We should try that. You can? Look at that. What was the previous record? Does it say? Oh, let me see. No. That's crazy. Oh, five minutes longer than the previous record. So he's got to be able to - Is he also one of those free divers?

52:12Sal Di Stefano:He's got to be able to calm his heart rate way down. Yep. Right? And you got to be able to hold a bunch of your breath. So I imagine you'd hold a bunch, and then you have to be able to calm your heart rate down like immediately. It's got to be that. And even then, though, I mean, it's like, what, you get your heartbeat down to 30 beats and then your huge breath you take in?

52:29Adam Schafer:There's got to be, of course, training and skill. He's going to spill every inch of his lungs. There's obviously training involved, but there's a genetic component there for sure. So he must have either a large lung capacity, higher oxygen concentration, low heart rate. Low heart rate. I mean, it's just crazy. He breathed pure oxygen for 10 minutes before. Oh, pure oxygen. That's cheating. That is cheating, isn't it? If I do that, I could do it too. Yeah, I'm sure anybody could do that.

52:58Sal Di Stefano:Just kidding.

52:59Adam Schafer:That's wild. That is crazy, right? It's insane. You guys remember the movie Abyss? Do you guys remember that? Where they were breathing the liquid underwater? They never invented that. I thought for sure they'd come up with that. With like an oxygen liquid so you can go deep underwater. You don't remember that? No, I don't remember that part. All right, look. If you want to see if hormone replacement therapy is for you, or if you're interested in peptide therapy and you want to go through doctors. You don't want any third-party research chemical stuff. You want doctors. You want real pharmacies.

53:29Adam Schafer:Go to mphormones.com. The doctors that will prescribe the best stuff for you and your goals. Again, it's mphormones.com. Back to the show. First question is from Marciel T. Do you think under desk pedal exercises are good enough to replace walking? Okay, so here's why I picked this question. There are things that I have completely changed my mind on in fitness. Agreed. From one end to the complete other end. In the past -

53:55Sal Di Stefano:I would have laughed at this in the past.

53:56Adam Schafer:I would have laughed so hard if you bought an under-the-desk pedal thing so you could work on your computer and just move your feet a little bit. And I would have been like, that's dumb, total waste of time. First off, it doesn't replace walking. Walking has additional benefits that this won't provide. Nonetheless, this will improve insulin sensitivity. Yeah. Fact. So is fidgeting.

54:17Sal Di Stefano:Well, the study came out,

54:18Adam Schafer:all you do is do little calf raises. Yes. This right here. They were just doing this, and they saw a significant - I'm always tapping my feet now ever since I - Because of that?

54:26Sal Di Stefano:Really? Because of that? Oh, yeah. And there's also studies on people that have little ticks and how many more calories they burn in a day and just total movement. So, no, I'm a total fan of this, walking desk. Our buddy, Brandon Carter, King Keto, this is what he swears by that keeps him in that ridiculous shape 24-7, is that he's on that bike three, four times a day. Really? Yeah, anytime he gets on his computer, does work calls. He sits on a bike. He just sits on a bike. He has a little station, and he's barely moving. But he's just moving.

54:57Adam Schafer:Yes, just moving. You know, it's funny because it increases blood flow, improves concentration. I bet if they did a study - Facilitates recovery. Yep. I bet if they did a study on this, as silly as it sounds, I bet if they did a study on concentration, cognitive performance, productivity, you'd see an improvement. That alone is worth it. But the other part is insulin sensitivity. just flexing and relaxing muscles allows you improves your body's ability to suck up the sugar in your blood it's like a sponge and it's such a and it doesn't have to be a workout this is the crazy part that study that you're talking about is even less than what this is it was people literally just lifting their heels off the floor for like 60 i don't remember how many reps it was but it wasn't a workout yeah and they saw this great improvement so i'm like a super fan of this whereas in the past i would have said this is the dumbest waste of time i know i know i agree i

55:47Sal Di Stefano:I agree. I think people that are trying to do little things like this, especially if you can make this a part of your lifestyle, if you were someone who never did this and you had a desk all day long and now all of a sudden you do this little pedal to it, I think that would make a significant difference in the course of a year.

56:01Adam Schafer:It's not going to cause all this fat loss. It's not going to cause all this improvement.

56:04Sal Di Stefano:Well, especially if you add a cupcake that you eat every day,

56:06Adam Schafer:you know what I'm saying, to cancel it out. But what it is going to do is improve your health. This will improve your health. It will improve over time your health, even if you just did this. If you're a desk jockey, little things like this is definitely - And again, in performance at work, this should improve cognitive performance at work because as you control blood sugar, you also operate better.

56:25Sal Di Stefano:And I think the way this is phrased, I don't think I would use it to replace walking. Right. I think I would just do it all the time. And then when I can walk extra, I'd still go for a walk. But if it's like it came down to a day where you didn't get a chance to walk, but you at least did that, that's definitely better than not doing it.

56:43Adam Schafer:Yeah, walking is better. Well, walking uses more muscles, obviously, but you also get up and move. You tend to go outside. You have better digestion because of the posture that you have when you're standing. So it isn't a replacement, but I agree with you, Adam. You're better a Thighmaster. Actually, so it's funny. I got my mom one of these little pedal things for when she's sitting down. Yep, because of this.

57:04Sal Di Stefano:I mean, my sister swears by the walking desk. I mean, that's another option too, like that. Next question is from Jason Miller, 56. is it possible to modify any maps program to make it an all day workout as you guys have talked about if so which ones and how would you do it i have a home gym and i'm interested in trying it

57:23Adam Schafer:out so the all day workout um we've talked about this a few times on the show so what this would look like is you would do like a few sets in the morning you'd wait a couple hours do another few sets wait a couple hours do another few sets so essentially every two hours or so you're doing maybe three to five sets of something. How many exercises would you do? You still would do like the whole, well, what anabolic is, you just would spread it out. The way I would do it with the MAPS program is if the exercise calls for three sets, I would do one. So I'd do one set of everything and then wait a couple hours, do another set of everything, wait another couple hours, do another set of everything.

57:57Adam Schafer:Oh, you wouldn't break it up in body parts, like just this? No. Oh, okay. No, because repeating the, this is where I found the value, is practicing the same exercise throughout the day. This really weird thing happens. About halfway or three quarters of the way through the day, your strength goes up. It's really weird.

58:11Sal Di Stefano:So in other words, what this would look like, MAPS anabolic would be a perfect program for this because it calls for three sets of everything. So you basically would go MAPS anabolic and you would do one set of each exercise. Come back a couple hours. A couple hours, one set again, a couple hours later, come back one more time. And you could actually even probably squeeze a fourth one in if you really wanted to.

58:29Adam Schafer:I would love for people to experiment with this and report back. This is super not convenient. This doesn't work for most people, but if you're like, I have an all day thing, I love working out, test it out. It's really remarkable how the body responds.

58:42Sal Di Stefano:I think the mistake that most people would make is to do too much, is to try and do three MAPS and a ball of workouts in a day. No, no, no, no. It's like, no, that's not the idea. That'll overdo it real quick. Next question is from Andrew Gervais. Should I change my caloric intake based on lifting days versus non-lifting days?

58:59Adam Schafer:You know, you can. And this is how bodybuilders tend to do it. They tend to eat more on the days when they're going to have the hardest workouts or on the days when they're focusing on a body part that's lagging. This is generally the rule. It's not always the rule, but generally this is what bodybuilders do. I would agree with that. Yeah, that makes sense. I think you're probably better having higher calories than the days you're active just to improve your performance, just to give you that better performance. So I also like looking at this in the reverse.

59:25Sal Di Stefano:In other words, if I had like a, okay, everyone knows that I enjoy the occasional ice cream treat, this thing, which is additional calories in my day. Like four days a week. At times. All right. So what I do is like, let's say that's something that's in my freezer right now and it's something that I want. Like if I got a really hard workout in that day, like I'm going to - That's the day you'll eat it? That's the day I'll allow something like that. If I missed my workout or didn't have much of a workout at all, like that's the day I'm going to go like, tomorrow I can have it, you know? And so - That's really good behaviorally speaking.

1:00:00Sal Di Stefano:It just has worked really well for me. I'm not telling myself, no, I can't have that thing. it's more so you know have i earned those additional calories and also logically going okay i train really hard so i know that if i over consume a little bit of calories some of it's going to get partitioned over to recovery and building muscle so that's the time i'm going to do that so i actually like revert like thinking this in the reverse versus like oh today i mean bodybuilder me thought like the other way like bodybuilder me i'm so planned days would you have the highest calories so when i was doing back legs yeah yeah big body parts if i was going to go and that typically deadlifting and squatting is where I'd fuel the most because I was really trying to push deadlift and squat.

1:00:37Sal Di Stefano:So the days that I was deadlifting or squatting, I would fuel those days. Now that made sense because I'm mapping out every meal, I'm tracking everything. In real life today where I'm not measuring, I'm not tracking my weighing, I just go like, hey, I trained really hard today. Like I can enjoy, or like, let's say Katrina is craving a burger and fries. Like if she tells me today when I come home, like, hey, I'm feeling like burger and fries today. What do you feel like? And I'm like, ah, I didn't get a chance to get my lift in today. Let's not do that today. Or let's say I go, oh man, I got a great lift today.

1:01:09Sal Di Stefano:Like, yeah, let's go ahead. Let's have that. So I've just, that's how I manage that when I'm not tracking is I allow those things that I know that are going to be putting me in a caloric surplus without even tracking. I know it's going to put me in a caloric surplus on days that I know I train.

1:01:21Adam Schafer:Now that being said, for most people, it's not that big of a difference. So what I mean by that is if you're having, if you're struggling eating the right foods and being consistent and getting good sleep, don't pay attention to this. Sometimes people get caught up in the less important things and they sacrifice the more important things. So what we're talking about is like, you've already checked all the other boxes. Now you can start playing with this a little bit. Next question is from Deanna Daily Flow. Have you worked with anyone with hypermobility? I just take my training slow and controlled and I can't move fast or it leads to injury.

1:01:55I'm wondering if there is one program that is best to start with. I do a lot of stability exercises to start each morning to help. Symmetry. Starter.

1:02:03Adam Schafer:Yeah. Symmetry with isometrics. Oh, the isometrics and symmetry. But starter would be also a good option. Just for the, yeah, stability training. Have you guys, do you guys remember the first time you worked with the hypermobility? Yeah, yeah, yeah. How weird was that? I had a handful.

1:02:16Sal Di Stefano:I had a handful in my entire career. Yeah, no, they're crazy to watch. Watch them squat and like the legs all kind of wobble and go drop all the way. Yeah, super low, like, no, super all over the place.

1:02:28Adam Schafer:Yeah, so your flexibility, the ability of your muscles to stretch and extend is controlled by your central nervous system. So hypermobility is when the central nervous system, for whatever reason, isn't stabilizing you very well. So you're, like, hyperflexible. Like, I remember one woman I trained, one of the first people I trained with hypermobility, she could be in any position. She could, like, bend herself in any position, but she was also weak, which caused instability. And this was a bit of a learning curve for me. One of the things that was effective was isometrics because there is no movement.

1:02:58Adam Schafer:There's just tension. And the second thing I did is I limited the range of motion. This is something you almost never do with a client. You almost never limit a range of motion if someone can reach it. But with her, I would have her squat to parallel. Yeah, straight 90s. That's it. That's where I actually would stay fine. I would stop everything far short of her range of motion and we would pause the reps. So for this person here, you're going to do shorter reps. You're going to pause at the bottom, pause at the top. You're not going to move quickly. In fact, hypermobility and power is a bad combination.

1:03:32Adam Schafer:You're asking for injury. And you're literally limiting your range of motion. So if you hear us talk about like full range of motion, full squats, like full shoulder press, this is not for you. For you, it's like when you're doing your shoulder press, you're stopping at your nose. When you're doing your bench press, you're not going all the way down to your chest. When you're doing your squat, you're stopping at 90 and you're holding that bottom position and creating tension. You need to create more intrinsic tension. That's right. That's the goal. And that helps improve stability and mobility.

1:03:59Adam Schafer:And it's time to go lower only when you start to master those ranges of motion. But it can take a while. Hypermobility also is correlated with a challenge in getting stronger. Getting stronger while you're hypermobile is very difficult because of the CNS signal. Look, if you like the show, come find us on Instagram. You can find us at 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 mindpumpmedia.com.

1:04:33The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. 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