2684: Do ONLY These 8 Lifts to Achieve an Amazing Body

16:32Justin Andrews:antagonist you had to all this chest work and overhead work is this i mean rowing was always

16:37Adam Schafer:staple with clients, beginners, every client.

16:39Sal Di Stefano:I don't think I, I don't think I know there's not a single client that I didn't do a row was always regardless of their level. Yeah, exactly. Didn't matter the goal level we're at, like a row is a staple movement and that I don't think ever left a program for me. I mean, I might do some variation of it. I might move and rotate different types of with dumbbell barbell, some machines that would, but it's like, that's a staple movement that is and every client's programming at every level, regardless of the goal.

17:08Adam Schafer:That's right. And next up, we need something for lateral strength, moving side to side. Like we just named some great exercises, but if you just did those, you would lack lateral strength, which you would get away with for a little while, but eventually you'd run into problems. Eventually you'd run into hip problems, maybe some knee problems, maybe some back problems because you need that lateral strength and stability. And I think the best exercise for this is a lateral sled drag. It's extremely functional. It connects everything together. It works all the muscles on the sides, but most importantly, it helps all those strong muscles communicate well laterally, and it keeps you healthy.

17:44Adam Schafer:And so I think if you're just going to do, again, all these exercises we list, you need to have something laterally. And I can't pick a better one than a lateral sled drag.

17:50Justin Andrews:Yeah, and I mean, it just strengthens, supports those muscles, yeah, laterally. So you do it in a way that it's not so risky as well. So this is one of those things, if it's all in the concentric part of the contraction, like, you know, we're not getting a whole lot of damage caused, which, you know, anybody can do this. And it's one of those things too. You can even implement it like on a daily type of a routine. So I love it.

18:16Sal Di Stefano:Well, I knew we'd have no debate from Justin on that. I mean, this is like his staple go-to.

18:20Justin Andrews:I'm like such an evangelist for SLA. I'm pretty sure he tried to put this in every program we ever wrote,

18:24Sal Di Stefano:if I recall. I did. And he usually wins. So here's how I look at like, okay, So you've gone through these. Obviously, you wrote them kind of in order, too. The first five are like the staple five of building the most aesthetic physique. In fact, you could just do the first five, and you will build a great-looking physique. Then I look at the last three that you put in, and lateral sled joggers. This is like supporting it. Exactly. This is the health side. This is the side that's going to protect your joints and overall movement, the functional side. So it's like I think most people are familiar with the big five.

18:58Sal Di Stefano:We talk about the big five all the time. They tend to be in anybody who has rights of good programming will have the big five. These last three are the three that will protect you forever. Yes. Yes.

19:08Adam Schafer:Because if you don't do them, those big five eventually hips, knees, ankles.

19:11Justin Andrews:Yeah, that's right. You'll hit a problem.

19:13Adam Schafer:You'll hit some issues. All right. Next up the windmill. This is a rotation exercise that moves you in different planes of motion. It really protects the spine. This is phenomenal for the spine. And it does address a weakness that you often see in people who deadlift and squat a lot, which is that strength in rotation, the strength in the QL.

19:36Justin Andrews:There's a massive deficit in thoracic rotation.

19:38Adam Schafer:Totally.

19:39Justin Andrews:Yeah.

19:39Adam Schafer:A hundred percent. In fact, if you don't do these, go try and do it without weight right now. If you work out a lot, you're going to find you can't even do one without weight. And this is me. Like, if I don't practice these, I lose this ability. And when I lose this ability, I can tell. You're restricted. When I start training them, everything else does better.

19:53Sal Di Stefano:this is uh such a i remember when we all first started kind of getting into it i know justin's been into it for a long time it was really him who uh challenged us uh to do more of it and i remember how glaring it was like where where the holes in my movement patterns were and the breakdown because the the thoracic mobility the shoulder mobility and stability required to this your ability to rotate uh yeah equally on both sides because what you'll find with a lot of people, they might be okay on one side and then the opposite side will be really bad. And that just gives you so much insight into probably why you have some chronic pain on one side or why you're having issues or you noticed imbalances.

20:34Sal Di Stefano:I feel like this really helps you recognize that. And then if you just make sure if like the goal was, I just want to get great on both the left and the right side here to where I can get them looking almost exactly the same. If you accomplish that I'm willing to bet that you've got minimal to no chronic pain going on through most of your body. Because if you have a even and evenly distributed communication down the connect chain on both sides here equally, and you're equally strong on an exercise like this, you're probably pretty well balanced through your entire body in order to perform this movement.

21:13Justin Andrews:If you're resilient to lateral and rotational forces, you could go so much further in your training and getting back to like the lateral sled drag and all this for the lower body. It's like if people just considered that fact alone, like they would have so much more progress and less plateaus.

21:30Sal Di Stefano:Well, I also think of a lot of my clients, like the, the, this is, uh, this was definitely, um, this highlighted to the, the weakness in my programming as a trainer, as an early trainer, uh, you know, even as I started to evolve and get better, uh, I understood like balance aesthetically, but from the functional side of protecting clients. And I would always have clients get in my strong clients, clients that have been training for a long time and that I got in good shape and that were filling in some of the best of their shape, but they would injure themselves with these most basic stuff. It would be like picking a shampoo bottle or pulling a weed in the garden or reaching back to feed their kid in the backseat or some, something so little and basic.

22:10Sal Di Stefano:And I remember early on, it baffled me like, what, what's going on? I've got this clients so strong. Really? They got hurt doing that? And this was because I lacked this in my programming. I lacked addressing this with those clients. And because I got them in good aesthetic shape and they felt strong and they were giving me all this feedback, I thought I was so on point with what I was doing. This wasn't something that came along until much later in my career is understanding the importance of incorporating this into all clients' programming. That's right.

22:36Adam Schafer:Last, we have a core exercise. It's the perfect setup. It's a flat on your back exercise where you slowly articulate each of the vertebrae in your lower back. As you do a full setup, it works the obliques, works the core. It's very controlled, very low risk. I mean, if you just did this and you did this with good control, you would develop an incredible core, good musculature, good aesthetics, a good functionality, especially when you combine it with the windmill and the lateral sled drag, which really work with the lateral sides of the core. And again, you put all these eight together. If this is all you did, if you broke this up throughout the week and all you ever did was practice these exercises for the next 15 years, you'd have a pretty darn good physique.

23:20Adam Schafer:Bulletproof. With a low risk of injury so long as you prefer that.

23:23Sal Di Stefano:Dude, I'm so inspired right now to ride a great eight program. I just think it's got a catchy name to it. It really is perfect. I mean, it'd be fun to ride it in a very minimalist approach, right? So instead of trying to the ultimate pro, it's like a very minimal. Keep it simple. Yeah, very, very simple, like you're saying. You're just kind of practicing all these movements throughout the week to where you're spending very minimal time in the gym, but you're addressing all these movements. Oh, what a great, simple, solid program that you could spend years working towards and see incredible progress.

23:58Sal Di Stefano:100%.

23:58Adam Schafer:All right, I got some interesting studies on you, for you. On you? Studies on you. I got a study on you, Adam. For you. We paid for this. We've had cameras in your house for the last four months. This is a study on probiotics, and this was a systematic review on probiotics for preventing and treating excess weight and obesity. So this is a review of six clinical trials. They found that 66 % of the studies showed significant reductions in body weight and BMI. 80 % of them, so majority of them, reported decreased waist circumference, and both analyzed studies noted reduced total body fat mass from probiotics.

24:42Adam Schafer:Okay, so I'm going to put this in context for everybody. If you took all fat loss supplements, all supplements that say they help you lose fat, and you compared them with probiotics, based off of just this right here and more studies, I have more here. Probiotics are the best fat burner. It sounds like this is the - They are the best fat burner supplement. This is funny to me, isn't it?

25:05Sal Di Stefano:It sounds like this is the most groundbreaking or cutting edge stuff that they're finding out about probiotics. We've known about probiotics for a long time. We know what it does for overall gut health. We've been touting that for a long time. But the last few times you've brought these studies up, they're related to fat loss. so is that because this is relatively new that we're figuring this out and so there's more and more studies that are going in this direction because that really wasn't the focus well you

25:34Adam Schafer:know when this started it what prompted this was they would take remember those studies on mice where they took fecal matter that's right and they changed their all they did was take they took a lean mouse and an obese mouse and they took the the microbiome of the lean mouse and literally put it in the obese mouse and changed nothing. The obese mouse got lean. And vice versa too, right? And they're like, what is going on here? What is happening? So that prompted more and more studies in these reviews. And these reviews are crazy. There was a review that really tried to break, like, what's happening?

26:06Adam Schafer:What they're finding is, because they see lowered visceral fat, reduced body weight, less abdominal fat. They think it has to do with mechanisms with enhanced energy expenditure. So healthy microbiome increases your metabolism. Okay. There's appetite regulation. So a healthy microbiome reduces things like cravings. And then there's just, they also just see this, where it seems like your body is less likely to take those calories and store body fat. Remember, your microbiome is what breaks the food down. Yeah. You have more bacteria cells. in your gut than you have human cells in your whole body.

26:47Adam Schafer:I mean, you're basically more bacteria than human. So your microbiome plays this huge role in your health, which we've known, by the way. It's not even controversial.

26:56Justin Andrews:Yeah, I've definitely heard a lot about the cravings being attributed to that.

26:59Adam Schafer:It's so crazy. So we have a partner, Seed, and they're the best probiotic company in the world for many reasons. But the lead researchers in the world work for this company. They get it. They're ahead of the curve. They set the trends. They're the ones that conduct the research. They have, again, the best product. It's crazy because I can literally say that taking seed, a probiotic, is a fat loss supplement. We don't sell fat loss supplements. It's interesting that – can they market it that way? Why don't they market it that way? I don't know. That's interesting. Because if – Because you could show the studies indefinitely.

27:33Sal Di Stefano:If it's outperforming anything and everything that's ever been marketed as fat loss, you know that that's a trigger for people, right? Because there's still people buying fat loss pills that don't even work. That's how much effective the marketing works. So interesting that they wouldn't promote it as that.

27:49Adam Schafer:I don't know if you start to run into potential issues or challenges that maybe they don't want to touch that. Because fat loss as a category and of selling supplements, you've got to be careful because regulators love to hammer them for good reason. Look, if you've listened to our podcast, if we talk about fat loss supplements, we'll typically talk about ones that build muscle. and indirectly you'll see some fat loss. We almost never promote like a quote-unquote fat loss supplement or fat burner because they don't do that. Some of them will have stimulant effects.

28:22Justin Andrews:Yeah, just more of a stimulant.

28:23Adam Schafer:Give you energy. Maybe they'll suppress your appetite for a little bit. But probiotics literally are fat loss supplements, which is wild. Yeah.

28:31Justin Andrews:It's so wild to me. Yeah, because it's like healthy. It's like, oh, we have a supplement.

28:35Adam Schafer:What we're probably going to see, Adam, just touching on what you said, is I think over the next five years, that will be how probiotics are advertised. I think everybody knows it's good for gut health. Then they start talking about mental health because you see benefits there. Skin health, we see benefits there. I think over the next five years, it's going to be fat loss because these studies - I mean, it makes sense.

28:58Sal Di Stefano:If they're outperforming any supplement right now that's been marketed that way, and that's obviously a very good strategy for marketing something. So you would think that they would go that route. They should. what we're talking about yeah we'll start it start to train anyway i was gonna ask you adam

29:13Adam Schafer:yeah about your uh how are your workouts going because yeah i asked you the lack of them is that what you're saying you know i'm saying this yeah let's hear it was yesterday or the day before i'm like hey how's your workouts going you're like you know i barely have to do anything

29:29Sal Di Stefano:yeah i'm really uh i'm really i'm really bad right now i'm really inconsistent i'm uh i'm on a one one day a week you know why i'm laughing maybe maybe two because you always say do the least

29:38Adam Schafer:amount of work to lose the most amount of i'm living the brand no i think you're doing i'm living my brand i think you've moved to a new level i think it's the least amount of work to achieve the least amount of results yeah i am moving into the least amount of results real

29:50Sal Di Stefano:soon here so i definitely once a week yeah oh yeah yeah once and you're maintaining really well dude you think so thank you yeah you are i appreciate that um i i'm i've definitely you don't look out of shape at all that's not why i asked you i definitely uh i definitely see a deference when I lose. I can see that I can get away with the one or two day a week for a while, but after a while I can tell. But what's nice is that I just got to kick it up a little bit and then I'll notice that. And again, I think I've talked about this at nauseam on the show, so I apologize if it's annoying to hear, but I really, my relationship with diet in relation to exercise has really evolved in my forties.

30:26Adam Schafer:Oh, you don't let the diet go crazy. Yeah. I mean, I don't know

30:29Sal Di Stefano:about you guys but admittedly um i guess i didn't even realize how much i actually struggle with that i think i had a really hard time with um because i and i know you can relate to this of always eating to build and to bulk and to be the big guy because i was so insecure about being little but what i think i realized i never moved out of that of like you know until much much later like i feel like i would i was always so afraid of missing protein i was so like and so i was always still pushing the calories even if i was inconsistent on the lifting and i'd even and i would justify even overeating and treats and all the things because i'm like oh well i don't want to get small oh yeah i feel that and so so it took a long time i mean it's like you'd rather be

31:08Adam Schafer:you'd rather get fatter than lose yeah yeah yeah and and and but logically i don't think that like

31:15Sal Di Stefano:if you asked me i'd be like no but but but i do i rec i recognized in my 30s all the way into probably my 40s that i was still eating those behaviors i think i've brought it up before the show where I remember one time I just, you know, five guys was always been a staple. Even when I was competing, I included burgers and stuff into my diet. And so, you know, burgers make their way to my diet on a regular basis. And the staple go-to is, you know, I get two double doubles plus, or the two, you know, double cheeseburgers or whatever. Uh, I'm, I was still ordering that. And I was, I was finding myself like, Oh my God, like so stuffy.

31:50Sal Di Stefano:I'm like, what am I doing? Like it's not even satisfied. I'm beyond satisfied. And so it took me a long time to even like, realize like i'm not in full 240 pound training seven day a week adam what am i doing eating that way and so the last four or five years i've really gotten better about just being more self-aware of my eating patterns in relation to my movement so less energy expenditure less energy intake yeah and it sounds so duh but for just again admittedly like i had created so many um habits, behaviors around eating a certain way that I, I, I struggled with disconnecting or moving away from that when I probably should.

32:31Sal Di Stefano:And so I don't know, I don't know how much somebody else can relate to that conversation or even maybe on the other side, people have had that, right. Where, I mean, I think we see this with live callers who've been eating to be small for so long, you know, that even when they know they need a reverse diet or gain, they can't, they can't move.

32:45Adam Schafer:I think what happens with a lot of people is, uh, when they stop working out, then they say screw the diet completely that's probably what yeah that's how and that's how

32:53Sal Di Stefano:i've been and so i just i've gotten much better um about that is is really going like okay like you know as much as i would love to enjoy that ice cream tonight it's been a real low week of activity and this and that like this is just not gonna do it and then the times where i am it's

33:10Adam Schafer:like okay this is a day that i can enjoy that it's also muscle memory i mean i pulled up here like there's an epigenetic memory where you get modifications in your muscle cells, their DNA, when you build muscle to where they kind of want to stay muscular. Even if you stop training, at the very least, you build them back very, very quickly. And so what this speaks to, and I'll speak to you just about you, since we're talking about you, Adam, you built so much muscle in the past to the point where you were a professional competitor in the IFBB that you had so much muscle. You've invested so much in the epigenetics that once a week for you produces a physique that most people would need to train, you know, three, four days a week to accomplish.

33:53Sal Di Stefano:I think there's another factor that I think aligns with the grade eight that we're talking about today too, is that I remember in my twenties, in my early lifting career, if I was like having this inconsistency where I'm on and fall off and that I'm consistent, that I'm not. I always went back to like training. I started with arms. I started with what I like to work out. Where I like, it's like, sometimes I might just squat, but I'm definitely squatting. You know what I'm saying? I'm definitely deadlifting. I'm definitely, like, I may not do a lot that week, but what I do do are going to be the big movers.

34:24Sal Di Stefano:I don't mess around with any of the other bullshit. Unless, if you start seeing me doing tricep pushdowns and bicep curls and -

34:31Adam Schafer:It's your third or fourth workout.

34:32Sal Di Stefano:Yeah, exactly. You can almost, if you see me doing that in here, You know, I'm on workout two or three already that week because I've, and that's, again, I've, I've, it's almost like a treat to me to get to do the fun machine type stuff. Otherwise I go, oh, you need to, you need to squat out of, you need to, you know, you need to do those big movements, get, get those in. And then I, and then I afford the right to kind of play around with the other exercises and it's served me. It's tends to serve me really well.

34:57Adam Schafer:You know, it's cool about this. I saw this discussion on X. There were some exercise scientists that were talking about muscle memory and the speculation or the argument or discussion was around whether or not using performance-enhancing substances and then going off them, whether or not you benefit from the muscle memory later. Oh, I think so. Because there's always been this argument.

35:18Sal Di Stefano:I know there's an argument right there, but I mean, personally, I think it's— So do I. I think so.

35:24Adam Schafer:But you know what? There's a downside to it, right? If you use performance-enhancing substances to build a certain amount of muscle and then go off of them and then you benefit from the muscle memory, you do run the risk of really hammering your hormone levels forever. So there's that side of it too. Sure. You know, the other side of it. So how's your training, Justin? I know you've been, you're getting back into it.

35:43Justin Andrews:Yeah, I've been getting back into it. I mean, somebody asked me to, like, if I increased my overhead press now. I'm like, no, dude. Where did you go? Yeah, like put 225 up every now and then just to mess around. But I don't like, I'm not pushing that hard.

36:01Adam Schafer:Where are you going to go, 400?

36:02Justin Andrews:yeah yeah exactly it's like we're done more more more more no that was peak um yeah i i'm so functional right now i'm like the biggest thing for me is to try and keep up with training with my son and so i was actually more endurance focused right now i'm like trying to like move in different directions and planes and and just uh get back some more of that athletic type skill training uh so i have actually been uh pretty frequent at least three times a week doing like real focused like sled work and a lot of kettlebell work and stuff like that so it's it's a lot less of barbell training for me these days but yeah i'm just i'm just trying to feel like i can move and and feel like i have stability and control i gotta do more of that yeah i mean i am

36:50Sal Di Stefano:too that's actually kind of where i mean i told you guys that my fantasy football league they did a 40-yard dash to do the to decide the draft order and i if they were everybody was pissed You just accepted last. Oh, I did. I opted out. I totally opted out. And everybody was so mad at me. Fitness guy doesn't do the 40-yard dash, you know? And I'm like, oh, because I know better. Yeah, but tell us what happened, though. Didn't you have three guys to move? Oh, no, four. Okay, actually, so five guys actually did it, okay? Five guys did it. Five guys opted not to do it. No, excuse me. Five guys actually did it.

37:23Sal Di Stefano:Two guys walked it just to do it, you know what I'm saying? And then there's three of us that didn't do it at all. of the five guys that actually did it four of the five got hurt pull the groin, pull the quad pull the hamstring, hip issue like everybody and those guys are all completely deconditioned and I'm trying to explain this to them as like going over all their heads and they didn't want to hear it because they just want to talk shit to me but what I was trying to get them to understand is like I'm at more risk, believe it or not to pull the hamstring than they are you guys are all hella weak You have no horsepower.

37:58Sal Di Stefano:So the fact that you didn't pull a muscle is pathetic, right? So that's what you're talking about. I'm like, me, on the other hand, I'm still significantly stronger than all of you guys. And if I run, I do not train that athleticism at all. And so I'm more likely to pull and tear and do something than they are. And they just -

38:19Adam Schafer:Because you generate so much force, but you haven't practiced speed.

38:22Sal Di Stefano:Yes. And I'm very aware. I have no business doing that. decelerating is yeah so so i'm like i was trying to explain that to them and of course when i tore my hammy in uh in hawaii yeah i like that no it's the exact example i mean you're look how good a shape you're in aesthetically right aesthetically you're in thanks for saying it's not the rest yeah aesthetically you're in phenomenal shape but then this is where the the average person doesn't it doesn't register they think that like oh well then you should be in a way better situation than the deconditioned person when it comes to a sprint like that it's like no not at all in fact he's more likely to hurt himself because he could deadlift 500 plus pounds.

38:59Sal Di Stefano:And you asked those hamstrings to go that fast explosively. Pop. Yeah. And they pop. It sucks. Yeah.

39:05Adam Schafer:Anyway, I got to tell you about what people are labeling. And this is such a great label for these two products. So Luminose by Entera, they have skincare products that are like peptide. They're all peptide based. They have, people are calling this the Botox stack. oh i've heard that yeah because they're saying when you combine these two such a better thing to do right yes you're not place it you're not deadening muscles you know using botox but you use their and i'll pull up the two products that people are talking about this is my my favorite

39:38Sal Di Stefano:part of this is not to interrupt you but to tell you because this has been a topic for katrina and i um you know we're in our mid-40s so all of her friends are either botox or facelifting yeah everyone's facelifting or botoxing and i'm like i'm all for the peptide stuff i'm like go that route do everything you can naturally red light peptide stuff do that stuff uh so much better for you than uh shooting something into your face that kills the muscles to obtain a

40:08Adam Schafer:certain look it's so crazy yeah so they it's their daily firming serum and then their line lifting serum and you combine those two and people are like oh this is like this is like natural Botox like my face looks like it's like I gave myself Botox after a few weeks so I mean I know I'm biased

40:26Sal Di Stefano:but I think my wife looks better than all of her friends by far who have paid for all kinds of crazy surgeries and Botox and that's all she's done Katrina's never done any of that stuff

40:37Justin Andrews:oh yeah we're at the age now right

40:39Sal Di Stefano:we're at that age now where it's a it's like botox has become a regular thing and then many of them are already exploring

40:47Adam Schafer:facelifts or going that going that route i'm just like no man did you guys see the video that is now going all over the place where uh there's u.s it says u.s forces striking a drug vessel off the oh i just saw i saw it this morning did you see that so these were venezuela these were drug uh like big time drug traffickers and they were in a speed boat and the U S forces like hit them with a missile and blew up, you know, and I got to say this cause, uh, okay. Bad guys. I get it. Uh, bad guys, dangerous. They probably kill people. I get that whole, whole deal, but we gotta be careful when we allow this kind of stuff.

41:28Adam Schafer:Cause there's no, there was no due process. There was no court order. It was like, and now you think to yourself, how can we get away with this? Because some people are like, it's a bad guy. You got to be careful with that because if you allow - Who decides it's a bad guy?

41:41Sal Di Stefano:That's right. If you allow - And I mean, everyone in this room could probably say they were a bad guy at a moment.

41:46Adam Schafer:Well, if you allow the government, this is why we have due process because you got to be careful who says who's a bad guy. Well, has this been like a long time operation

41:55Justin Andrews:that they had to kind of reveal itself at some point?

41:58Adam Schafer:Yes, and here's how they get away with it. Whenever they declare a quote unquote war, now they follow different rules. sure so you know the government said we are now going to be this is a muscle move it's war against the drug cartel well that's i mean didn't he come out already and was targeting and so the yeah i mean i i feel like they're ramping that up yeah dude and so when you say war on whatever yeah what happens is they don't follow then they start to follow the rules of war which is no due process it's like bad guy kill him yeah i mean it does gotta be careful it does say under here that the

42:32Sal Di Stefano:this terrorist organization operating under the control of Nicholas Maduro, responsible for mass murder, drug trafficking, sex trafficking, and acts of violence. Oh, the bad guys, for sure. Yeah. I mean, that's pretty, that's like real bad guys.

42:44Adam Schafer:It is, but the part that you have to be careful with.

42:46Sal Di Stefano:I'm not a fan of, not to justify a drug dealer or anything like that, but it's like blowing up a boat because people are smuggling drugs is one thing. Killing somebody who is a mass murderer.

42:56Adam Schafer:I'm just always weary of whenever we do something like that, and there's no due process. Because it's not in war. It's like there's an actual war going on, but when they declare it that way, then they follow those rules. And what can happen is, because then it becomes whoever's in charge. I mean, I get where you're going,

43:13Sal Di Stefano:because here's the thing too. Like it's so much of stuff.

43:15Adam Schafer:Because you could always make the case. You could always make the case.

43:18Sal Di Stefano:It's very easy to get everyone to get behind that because of that. And what I'm always cautious of is, was that the real desired outcome? Was that we wouldn't got to coach bad guys? or is that to get us all the support behind like, yeah, get him. Oh, so we can sign that contract for$2 billion to build more missiles and to do more things. I don't know. If that's where this is really heading, and that's the whole point of all this, definitely I'm very, very cautious of how much I get behind.

43:47Adam Schafer:I'll use another example. After September 11th, we passed these bills that said, if the government says you're a terrorist. Yeah, they just take you. They could detain you forever with no due process, not even tell your family or anybody, which if you are a legit terrorist, okay.

44:04Justin Andrews:I still can't believe we passed that.

44:05Adam Schafer:But if we have, and it's still there, by the way, we still have it. That means that they could call you a terrorist.

44:11Sal Di Stefano:And none of us in here know how much it is or is not abused. That's the thing. Yeah.

44:16Adam Schafer:And maybe they don't abuse it.

44:17Justin Andrews:You see people going into vans and then see you later.

44:18Adam Schafer:Maybe they don't abuse it. But I think if you ask anybody, even if they love the current administration or the past one or whatever, you don't love all of them. There's going to be one where you're like, I don't trust them. Well, now they have the power to say, bad guy, no due process. Boom. And you can always point to due process and say it gets in the way. You can always say that. Like, no, no, no. We got to do fast. We got to move quickly. We can't take that time. We got to get these guys. But once they get over that, now you're done. Now it's like, it's just like.

44:45Justin Andrews:Power always wants to move quickly. Yes. Yeah. And that's why we have all these checks and balances. And people get pissed off when it's slow, but you want it to be slow. Yeah. You always want it to be slow because then you really have to critically analyze, is this the right move?

44:59Adam Schafer:Yeah. So when I saw that, I'm like, okay, bad guys, they probably are. I'm not making the case at all. I don't know anything about them, but I'm pretty sure they're bad guys. But I'm a little bit like, oh, man, they're just going to – I don't know if it was a drone-launched missile or what, but you see the video of this boat going and then – Of course, the part of me is like, yeah, dude.

45:15Justin Andrews:Of course. Get all these assholes.

45:17Adam Schafer:Of course. But you know, you could be labeled – there's been times when they've come out with reports and they've said things like, you know, right-wing views or, you know, this is the biggest terror threat. And I'm like, wait a minute. Or radical left-wing views could be. And it's like, well, who determines, like, what do you mean by that? Yeah. And who determines that? Well, that's the thing. We need due process.

45:39Sal Di Stefano:My point is that. We need less government. I don't know. I feel like there seems to be the government is playing 3D chess and then you get bits of information that they want you to get. Sure. I don't have all the information. Yeah. And so then you go, well, and I don't mean that in a positive way. So I mean that to defend what you're saying is that, you know, they're like, again, you like the plan is they care about a contract going through that's going to make put line their pockets for billions of dollars. And hey, well, how do we get majority support? Oh, I know we do. We pointed all these bad guys over here and then it gets everybody stirred up of, yeah, go get them.

46:13Sal Di Stefano:And then we go, oh, by the way, we need to pass this to do that. And we're all, yeah, do it because we need to get more of those. when it's like, man, that person was used as a pawn to really get something else to get passed. And it's like -

46:24Justin Andrews:We find out later we're supporting the terrorists. Right. Supplying them. Right.

46:28Sal Di Stefano:So to pretend like because you get an Instagram clip shared for you or that Trump put something out that you know the whole story. I know. Come on. On either side, whether you support or not support it. Well, what's cool about this, I don't know if it's cool.

46:42Adam Schafer:Maybe it's the wrong word. But it's like, we found them. We have film of them. We're watching this boat speed off the coast, and then we watch a missile hit it, and we don't have video of Epstein hanging himself. We don't know what's going on there.

46:56Sal Di Stefano:Come on. That's right. Come on. Yeah.

46:58Adam Schafer:Come on, bro. Yes. I'm still pissed off about this. Yeah, whatever. Stop, dude. Just stop. Stop it with all that. Oh, it's so crazy.

47:06Sal Di Stefano:You know, it's nuts because, obviously, we've been talking on this podcast for 10 years, and I have seen the – I don't think I've ever seen something switch from left to right so fast in my life. I know. It is a trip. I know, it's crazy. Yeah. And I have to check myself because obviously I lean more that direction. And so I like a lot of those narratives more than I like the other narratives. But I also am not a fool to know that that's being fed to me. Yeah. You know what I'm saying? It's the same bird. Oh, man, dude. It's crazy how quick it moves now and how quick media and everything gets behind whatever direction.

47:43Sal Di Stefano:You know what you're just reminding me of?

47:44Adam Schafer:Did you guys watch the new Superman? Did you guys see that? Oh, I heard about it. My son watched it. Yeah, it wasn't that good. But anyway, there was a scene in there that made me go, whoa, this is crazy. So this one scene where, I don't know if this is a spoiler alert, but Lex Luthor traps Superman. And he's trying to, Lex Luthor is trying to gain public support for labeling Superman as either like a bad guy or a terrorist, right? And so he has all these engineered monkeys who are on computers. He has like millions of them. And all they're doing is commenting on social media about and hashtagging how he's a bad superhero.

48:20Adam Schafer:He's an alien threat, this kind of stuff. And it's like, you know, that's funny. We obviously don't have genetically altered monkeys doing that.

48:26Justin Andrews:But we do have factories. They do. They do have phone farms.

48:29Adam Schafer:They do.

48:30Justin Andrews:Speaking of that, did you know, okay, you know the mega song Gangnam Style? Yes. Yeah. Yeah. So apparently this has come out that it literally got its popularity because of bot farms. So, yeah, it was nothing. And then all of a sudden came up as like millions searched all like inorganically. And then after that took off and became like a global phenomenon because of this artificial lift in the beginning.

49:02Adam Schafer:You could totally manufacture popularity.

49:04Justin Andrews:But yeah, it was such a clear example of how that works. And then to put that into the zeitgeist out there for everybody.

49:12Adam Schafer:Do you guys remember the show Saved by the Bell? We're going to date ourselves. Do you remember that episode? I don't remember who it was. It was Lisa or Kelly where they're like, anything she does, everyone else in the school does. And then they tested it and she wore a pizza on her head. Yeah. And everybody else started wearing a pizza on her head. That's what they do, right? You get a few cool, whatever, influential people to start promoting something. Next thing you know, everybody's like, this is the new style.

49:34Sal Di Stefano:I don't know, man. I think that kind of attention and fame is way more a curse than it is a blessing. I agree. I mean, look at what, man, you see what David Goggins is going through right now? Yeah. I actually feel bad for him. I mean, part of me does a little bit. The irony of us feeling bad is that we had denied ever having him on the show. His message isn't. Yeah, a lot of his fitness advice is counter to what we've been trying to preach to people because I don't think that the average person needs to.

50:02Adam Schafer:It's not a good message.

50:04Sal Di Stefano:Yeah, to just grit their teeth through it and do it. It's like there's a much better, healthier approach than that. And so that was the only reason. Nothing personal against him. I think a lot of the other stuff he says or does is very inspiring. I don't know him as well. But again, look what happens. You get all this global attention and revered by so many people. And then out comes this TikTok video from his daughter. Saying he was such an absent father. Yes, yes.

50:28Adam Schafer:I feel bad for two reasons. One, because I think he came out and he's like, I was an absent father. But I feel bad because, well, first, personally, it hits me in my heart because I was an absent father for my older kids for a long time. And I worked a lot. And I thought I was doing the right thing. Really what it was, a lot of pride in valuing the wrong things. My children suffered greatly for it. So I feel for anybody who did that, looks back and then feels terrible because it'll tear you up. it tears me up still to the same even just talking about it yeah so i feel really bad about it but i also feel bad because i i couldn't imagine if one of my kids went on social media and said that about me yeah you know like oh it would crush me oh it would totally crush i think why it's got to

51:16Sal Di Stefano:be so or why it's you know why he's getting so much backlash is because he's the uh you know hard is no excuse get up do it no matter what and it's like even if fixing that relationship with your daughter is hard, you're the guy that should be able to figure that out. You're the guy that should work hard enough or figure a way out to do that at all costs. And it's like -

51:37Adam Schafer:It also points out just how fake online love is. It's not real. Because you look at the comments, the guy that got all these accolades, oh, he's great. Suddenly people are piloting, oh, of course he's got time to do his crazy routine where he works out or whatever. He's not even a good dad. Oh, my God, you guys.

51:55Sal Di Stefano:It's a clear example of the mob mentality. That's terrible. That's why I think it's a curse to be that famous, to get that much attention, because everybody is waiting for you to fall from grace. And in fact, many people are trying to push you from grace. You can't wait. Yeah, they're not even waiting. People aren't even waiting. They're trying to find ways to get you to fall from grace. And it's like, oh, no thank you, dude. It's terrible.

52:19Justin Andrews:I was watching, I watch this show every now and then it kind of relaxes me. It's like this aerial footage of like cities and it kind of gives you a little bit of the history. I know I'm totally taking a left turn here. I like to do that to you guys.

52:32Sal Di Stefano:Is it just music in aerial photos? Because I watch that.

52:35Adam Schafer:Well, no, it's like I got a narrator. There's a conspiracy twist. I guarantee you.

52:39Justin Andrews:I have something to bring up later. They flew over the aliens base. This isn't that. This is actually maybe Adam might like this. So it just goes over to some of the history. and like it was going over Las Vegas and you see it from all these cool new angles and everything. And there's this one, like it goes over, it's a trailer park and it kind of starts talking about it. And apparently the, I guess he's still somewhat of an owner of Zappos, but he sold it off to Amazon and made like, I don't know, like almost a billion, like hundreds of millions of dollars. Right. But decides to literally just live in this molecule home.

53:16Justin Andrews:and it's this tiny little trailer park home with all these other kind of radical, weird, eccentric people. And they're like walking around.

53:25Sal Di Stefano:A multimillionaire?

53:27Justin Andrews:Multimillionaire downgrades and then goes and lives in Vegas when it's hot in like a trailer home. I was like, what possessed him to do that? I was like tripping on that for a while.

53:35Adam Schafer:I think he figured out what makes him happy.

53:37Justin Andrews:Yeah. Well, that's the thing. I was like, you start thinking about that and you're like, you hit your pinnacle. Like you hit some level that most people don't even can't even fathom. And you realize that like, well, what got you there? And like, and I think that he just like really pulled himself back to the roots of, of, of his whole journey. What did he say?

53:58Adam Schafer:A trailer park with his two pet llamas. Shut up. What's it say there, Doug? Yeah. He was CEO, I believe. And create fun and a little weirdness. Weirdness. You know, I'll tell, I'll say this, look. 240 square feet oh my god that's that bro that's extra because i it's super extreme listen i totally

54:18Sal Di Stefano:get the one i think sometimes you know back to like curses for 120.2 billion yeah yeah once we have a billion yeah no he's his net worth is at least 780 million yeah dude i'm living in a

54:30Adam Schafer:freaking trailer i'll say this right now all day long and if you asked me this 15 years ago would have been different but uh i would trade a beautiful house all day long uh so i could be

54:41Sal Di Stefano:near people i want to be around bro i i'm an example of this yeah we i the last two houses or three houses i've downgraded each time square footage wise and i left ocean view biggest one all of them to be closer to family because we went out there thinking that we have this epic place everybody's going to want to come stay i mean i even put all this energy into the i mean our guest place was better than our master bedroom. And I thought I'd have friends and family and stuff. And nobody came and visited us out there. And it was like, what is this all for? Why the big property and all the space?

55:17Sal Di Stefano:If it's just me and Katrina Max, nobody visits us. And so I left. And then again, I, and then, and then the last one, we had a little more square footage and I went down even more. And so I definitely can relate to realize and to us, like when we did this place, a lot of our conversation was like, how do we we've had that we've been blessed to have lived in what five six different houses together and they're all very very different everything from condos to big houses to great locations to remote locations to city all of it and we're like you know what are the things that we value and appreciate well one of the number one for us is to be have family that's it it's like that's number one so we've got to be somewhere remotely close and we didn't realize like how much even just a 20 30 minute jog for could be for people so it's like we need to be within five 10 minutes if we're probably going to see them and then it's like okay what's the next layer to that well how do we use the house you know what rooms are we in you know we've had a separate game room where we had some of that no one ever went upstairs because it wasn't around where the area was and you know is it the size of the house or do we need more entertainment room for outside because we barbecue what do you think that so a lot of thought went into us finally moving to this place and i downsized and went and i was explaining this to my siblings about the place i mean granted it's a very, it's beautiful.

56:32Sal Di Stefano:It's nice. We, we, we put a lot of effort into the aesthetic of it, but I mean, it's compared to what, uh, I would have thought in my twenties when I reached the level, what I would, I mean, I thought bigger, more this and that. And so I get that. I don't know if I'd ever go all the way back down to a trailer because I think there's some level of comfort that I like of some sort of space in some room. So that's, that's wild to me to go that, But I totally get the, you know, why have this big, giant, empty mansion that nobody's in? Oh, God. You know, and if anything, it's a pain in the ass to keep clean.

57:06Justin Andrews:Because you're not using and it's just like to show people like what you have or what you've accomplished. Like, you know, who cares about all that? It's like what you're going to actually use it for and like, you know, help your family get closer together and like have friends closer by or have proximity to school or, you know, like you're weighing all those things out.

57:26Adam Schafer:that's like for me it's all about like being near people i love and a kitchen and maybe an another area connected to the kitchen that's where we spend all our time we're always there not in your bedroom not but like a room where everybody's in living space that's right there that's right

57:42Sal Di Stefano:no that's exactly how we've designed our place the first time i've ever been in a place where every inch of the house is used a lot yeah like you know how they do those heat patterns and they show where people kind of bounce between two or three like like that mind would be lit completely up like there is not a spot in that house that doesn't get daily use that's how cool like it's got but it's has nothing to do with size it's more about the footprint and layout and then being

58:08Justin Andrews:close to family so real quick conspiracy since you brought it up yeah so i was actually like i've never even heard about this because like and i'm big on especially pyramids that i don't know about like i'm always you know we talked about an arctica and all kinds of like weird stuff down there but i had never heard about a underground pyramid in alaska so within the alaskan triangle apparently there's this unzoned area in the map where it's like there's nothing like mapped out and apparently according to some military like reports and people have come out and talked about this like there's this like massive massive like like they call it the dark pyramid but it's like apparently it's like another sort of like like area 51 type place yeah where they look it up

59:00Adam Schafer:dark pyramid alaska i want to see what this looks like there was this reporter and she does like a

59:04Justin Andrews:lot of the ufo kind of reports from from people that have been in the military have like some kind of clearance and so you know as far as credibility goes that's about as close as we got for credibility but um like there was this whole like a show and i think even netflix had like kind of a documentary about people's reports of it but uh apparently like it's a big military

59:29Sal Di Stefano:operation so i i think we've kind of talked about this before because you guys have talked about your conspiracy theories but i think the thing that now that i've uh embraced the tinfoil hat with you guys a little bit i think the theory that i've come up with the most like with the aliens and UFOs is that especially in the lines with what Justin is sharing right now is that I believe there's it's more likely that we had way better crazy technology long long time ago and government has found some of that technology we have things and we're capable of doing things that most people don't know we're capable of and that's what explains a lot of these crazy UFOs and stuff not that it's some alien from some other planet it's found technology it's found it's that word yes it's found technology that we had found probably a long time ago and some of these hidden pyramids you know that we still can't even explain how they got built and the government

1:00:26Adam Schafer:just zones it off so the public doesn't know i'll go i'll go hard uh to hard in this direction i i now think because they talk about these interdimensional beings where i think it's it it was demons. And I think demons influenced humans and gave them technology a long time ago and had them worship pagan gods. Oh my God. So that's the spiritual side. That's right. That's right. That's what I think. Hey, just as viable as it is.

1:00:52Sal Di Stefano:I mean, yeah. I mean, it's all up for grabs. Like after 2019, I feel like everything is shaking up. I definitely think that we probably then all kind of agree more or less though that it's more likely - It's not aliens. Yeah, it's more likely not aliens. is more likely we've had this technology. Whoever gave it to us, I'm not sure. Literally advanced civilizations that, yeah,

1:01:14Justin Andrews:they're not going to talk to us about that.

1:01:15Sal Di Stefano:Doesn't that seem more likely to you? Especially, like, I mean, I'm just -

1:01:19Adam Schafer:Well, there's the Fermi. What is it called? The Fermi Paradox? Is that what it is? Fermi Paradox. Fermi. Is it Fermi Paradox? Look that up, dog, if I'm saying that right. I know what you're talking about. The furry paradox? No, not the furry paradox. Don't Google that, though. Fermi, F-E-R-M. Hi. What is it? Fermi. Yeah. It's the apparent contradiction between the high probability that extraterrestrial civilizations exist in the vast universe and the lack of any evidence or contact with them. And so it's like, why have we not? Yeah, why? Why? And so, yeah. So I think it's demons. Okay. Demons it is.

1:01:54Adam Schafer:Multivitamins for kids are typically just candy. Well, not Haya. Haya is legit. It is not a gummy candy. It's got efficacious amounts of nutrients. It's the only multivitamin for kids that we promote. Check them out. Get 50 % off your first order. Go to HayaHealth.com. That's H-I-Y-A Health.com forward slash Mind Pump. Back to the show. Our first caller is Matthew from Canada. What's up, Matthew? What's up, Matthew?

1:02:21Justin Andrews:Hi, guys. How are you? Good. Good.

1:02:23Adam Schafer:How can we help you? Good.

1:02:25Justin Andrews:I just want to tell you, first off, it's a big honor to be speaking to you guys. I listen to you guys daily and really respect what you guys do. Thank you, Brad. Thanks, man. So, I'll tell you a little bit about me because it'll lead into my question, which will probably make it easier. I'm a father. I have twins who are two years old. I'm a kinesiologist and they run a small studio here in Montreal. I am the strength and conditioning coach for the men's hockey team at Concordia University. and this is what's leading me into my question for you guys is at Concordia as the strength coach we only have the opportunity to train uh two two days a week Tuesday and Wednesday back to back at 10 a.m because of the schedule and because of schools hockey is a very intense sport and it's very hard to hit everything in the two training sessions that we have available to us right like you got your strength, your power, your speed, mobility, agility, injury preventions, the biomechanics of the skating stride.

1:03:32Justin Andrews:I can't hit it all, obviously, into two sessions. And I've been there now for six years. We've done very well, but I feel like I've never maximized the training I'm doing with this team to really improve performance, I would say, but really just capitalize on the training. I was wondering, what would you guys do with the two blocks that you have available for the training sessions?

1:03:58Sal Di Stefano:Is this all year? Does this change in-season, out-season, or is it consistently these are the two days, that's all we get?

1:04:06Justin Andrews:These are the two days, this is all we get, and it's all season long until we lose in the playoffs or win.

1:04:13Adam Schafer:So this is always in-season. So this is always in-season then. They're always playing and practicing. what's their, what's their practice? What's their practice and play schedule look like? Yeah. The rest of the days.

1:04:25Justin Andrews:So usually they have a games on Friday and Sunday. Sometimes they have games during the week that really changes training up depending on when the game is. It's never consistent. Monday is usually a day off for the guys to catch back up on schoolwork. Tuesday, Wednesday, Thursday, practice game, Friday game, Sunday type of schedule.

1:04:47Adam Schafer:Yeah. The biggest challenge injury prevention is, about all you can do right here. Yeah, the biggest challenge, and you almost nailed it. I think you nailed it, Matt, is that you're trying to, you know, like, how do I fit everything in? You can't. In fact, if you try to fit everything in, you're going to increase the risk of injury and reduce their performance. It's really going to be about mobility and injury prevention. It's actually less is more. So it'll be very, very minimal with strength training, some correctional exercise and mobility. And your goal, you know, with your background in kinesiology, would be look at biomechanics and focus on correctional exercise, really.

1:05:24Adam Schafer:Because if you try to push the strength training while they're in season, it's not going to help. Especially that high of volume.

1:05:33Sal Di Stefano:They've got two games a week. Plus practice. Even then, yeah.

1:05:37Justin Andrews:Ideally, I would have spread it out so it's like micro workouts throughout the week. But it doesn't sound like you have that ability to program that with them. No, it's very difficult.

1:05:47Adam Schafer:I mean, just to put it differently, if those two days were focused on correctional exercise and recovery, they'd probably do better than if they were focused on. I'm just going to, I'm just going to jot that down. Cause they're all, I mean, these are college, you know, high level athletes. They're, they're redlining.

1:06:03Justin Andrews:They're a, they're a big time athlete. Some of them have been to NHL development camps, rookie camps, even the main camps. So they're big time athlete.

1:06:12Adam Schafer:Yeah. Yeah. And so if it's focused on like active recovery, mobility, you're going to get more out of them than you would if you were pushing performance.

1:06:22Sal Di Stefano:The only window you're going to have to do that is offseason, after playoffs. I don't know how long they have before everything kicks back up again, but that's the short period of time that I would ramp up any of the intensity and volume of training.

1:06:39Justin Andrews:Probably, even if you do any kind of strength training exercises, it would keep it more unilateral, more than anything. I don't know if you're familiar with Mike Boyle, but I would go through. Oh yeah. Big fat. Yeah. Okay. Yeah. Like, yeah, it's just, it's again, this is a really tough question in terms of like condensing your focus there, but I think they nailed it with this injury prevention is the highest thing, but I mean, you still have to include just a little bit of strength trying to maintain. But with them performing and explosively moving, you're going to get a lot of wear and tear already.

1:07:11Justin Andrews:So yeah, just maintaining, managing that, assessing them in those sessions. And figuring out those needs that you can fulfill, I think, is ideal.

1:07:21Adam Schafer:Yeah, but less would be more with intensity, with driving, with pushing. It's really about, like, can I get them after these strength training sessions to feel like they've recovered more is really the idea. Okay. Keep them healthy.

1:07:34Justin Andrews:That's awesome. I really appreciate that. It's just been an ongoing battle for the six years. Yeah, I can imagine. I really appreciate you guys taking it. I can imagine.

1:07:42Sal Di Stefano:That's a tough question, bro. Yeah. Yeah.

1:07:45Adam Schafer:Oftentimes it's the athletes, besides, you know, the talent, you know, talent factor. Oftentimes the athletes that do best are the ones that avoid injury the most and the ones that get the best recovery. Because everybody's pushing so hard at that level. I mean, we're not talking about, you know, high school, you know, or rec league. This is like high level. They're going for it every practice and every game.

1:08:05Justin Andrews:I mean, multi-planar isometrics would be my first kind of thought process to maintain a bit of strength and less in terms of like wear and tear, like in recovery, like the recovery will be pretty substantial. But yeah, to be able to maintain that kind of strength control, especially in like lateral type of poses and, you know, working on a bit of rotational type of isometrics, I think would be very beneficial. oh okay that that's awesome that's exactly kind of the route we're going to stay on with it i just thought maybe there was more we can get out of it to peak at the right time do we can maintain more strength this and that you know you're always kind of looking for the edge to help with performance and uh yeah help go after those titles so that's always the ongoing battle to that i'm looking at

1:08:54Adam Schafer:no you know it's interesting matthew years ago i remember they did this huge study uh this influenced personal trainers i think in the wrong way in many cases but they had pro athletes or high-level athletes, and they started training them on instability balls and Dyna discs and one-legged this and one-legged that. And what they found was a reduction in injury. Now, what they attributed it to was the instability training, but that's not what caused the reduction in injury. What caused the reduction in injury was the fact that they were training with a lower intensity and less volume. I mean, when you train on a Dyna disc and physio balls, you're not driving and pushing as hard.

1:09:28Adam Schafer:And so these athletes were getting less injuries, and it was less about what they were doing. It was more about what they weren't doing, which was pushing their bodies. So if you become the strength coach that figures out how to facilitate recovery, you're going to be very effective.

1:09:43Justin Andrews:Yeah, and you can tap into their nutrition a bit more. I know athletes are terrible with that. So if you can kind of lecture them a bit with the nutrition, that would help. Yep. Yeah, it's tough with the university athletes. We try to stay on it as much as we can, you know?

1:09:57Sal Di Stefano:Yep, absolutely. You guys have like recovery tools and stuff there too? What do you have? You have red light. Do you have cold plunges?

1:10:03Justin Andrews:We got a lot of cold tubs. We got the Therotax. We got the red light, the foam rollers. It's not the state of the art, but we got a good amount of tools at our disposal.

1:10:15Sal Di Stefano:How are the boys with using it? Are they consistent with it, or is even that a challenge?

1:10:20Justin Andrews:That's a battle, too, to go get them to the treatments.

1:10:23Sal Di Stefano:That's a battle with the university students, I would say. Yeah. I mean, that's, I mean, I think pushing, pushing that and holding them accountable to that is, is going to be as, as valuable. It's going to be so big.

1:10:35Adam Schafer:If they get good sleep, that'll be like a game changer for a lot of them, but it's really a game of recovery. That's the game that you're playing with, with that, with this level of athlete.

1:10:43Justin Andrews:So when I got here, just for my notes, for you guys, I got correctional exercise, recovery and mobility, less volume and less is more. And we can put in more isometric training. Yeah. That's great. I know that. Yeah. Love that. Okay. That's going to be the, the plan going forward. Yeah. Really appreciate it.

1:11:01Adam Schafer:Yeah. I can't wait to hear what happens. Yeah. Yeah. Keep us posted that for sure.

1:11:05Justin Andrews:Thanks guys. Really, really appreciate it. Yeah.

1:11:07Adam Schafer:All right, man. Yeah. I remember when I had that realization, uh, because you guys remember that study came out, right? And then all of a sudden the Dinah did, everything became the, the rage.

1:11:15Sal Di Stefano:Yeah. Yeah.

1:11:16Adam Schafer:And you're like, this doesn't make any sense. Like building general strength is like the best thing, but it's because these athletes were training so hard that instead of doing traditional strength training, which is just too much for them. Did I hear him correctly

1:11:26Sal Di Stefano:that they're playing two games or more? Yeah, hockey's brutal.

1:11:30Adam Schafer:Yeah. Hockey's brutal.

1:11:31Justin Andrews:And it's sometimes three. It's during the week. Yeah, and then you're also practicing.

1:11:35Adam Schafer:You know what? This is going to be controversial, but I'm going to say this right now. If those two sessions during the season were literally myofascial release, mobility, and that's it.

1:11:44Sal Di Stefano:Why I asked him is how good are they about using those recovery tools is because here's a situation where I might dedicate that hour to that. We're all getting in the ice bath together. we're all doing the like myofascial release they're not doing a good job of doing that and you have this dedicated time with them i might be implementing that as lame as that may sound but that is going to take them further than pushing their bodies they're already redlining without

1:12:09Adam Schafer:the strength yeah yeah our next caller is danielle from missouri hi danielle hello hi hi how can we help you uh well i guess i'll just uh read my question and i can give you guys some more context I've been a listener for a few years, and I really like your approach to fitness. At this point in my journey, I guess I need some direction. I am 5 '7", 133 pounds, and in body says I'm 18 % body fat. However, visually, I disagree. I believe I'm higher due to the fat I carry around my belly area. I am trying to give myself a little grace in that area as I have had three C-sections, but I do believe I could be better.

1:12:49I lift weights four to five times a week, average 10 ,000 steps through walking my dog or longer walks with a weighted vest. I am also a stay-at-home mom. I've had a history of an eating disorder, started with anorexia until at some point my body had enough and I started binge eating. That was 10 years ago before having kids. Since then, I have undereaten at times to lose baby weight, and then I do end up overeating later. Right now, I'm eating around 2 ,000 calories a day. body weight and protein not from shakes or bars and little processed food i don't feel like i could cut at all i would end up overeating later but i do want to lose some body fat as for lifting i have gotten stronger since starting to eat 2000 but i still feel like overall i have a ways to go in strength my squat is 115 pounds deadlift 110 and bench 80 i don't feel like my physique is changing for the better at all although weight remains stable and i find myself still struggling to want to eat more?

1:13:47What should I be doing? Do I need to suck it up and just push through a cut, continue where I am, even though I feel like I'm spinning my wheels or attempt to increase calories and try not to fear the fat game that comes with that?

1:13:58Adam Schafer:The last one. Yep. It's the last one. Gotta bump calories and get stronger right now. And you're probably overdoing everything. So you have three kids. How old are they? Yeah. I guess it goes back to when I talk about the eating disorder piece of it. At one point in my life before kids, right around college, I was 220 pounds. So then I lost about a hundred and then have never really wanted to like gain weight again. Cause I fear going back to that spot. Of course. I totally get it. Let's, let's look at the context first. Also, you have three kids. How old are you kids? Uh, nine, six and four. So you're busy.

1:14:42Yeah.

1:14:43Adam Schafer:Very busy. Okay. You have the history of kind of the challenging relationship with diet and exercise. You fear getting weight. I totally get that. The scan says 18 % body fat. You don't agree with that. You're trying to give yourself grace. I appreciate that. The right answer is going to be the hard answer, which is you need to slowly reverse diet and focus on getting stronger. It'll actually give you what you want. It'll give you what you're looking for. You're just going to have to kind of be patient. You have to be patient and fight through the fear that you're going to gain all this weight.

1:15:16Adam Schafer:And now you can do it in a way that's controlled if that makes you feel better. So you feel like you have your hands around it. So if you're eating 2 ,000 calories a day, I would have you add 200 calories. And you'd stay there for a little while, get yourself stronger, weight a little bit, maybe two, three weeks, then bump it up again. But you have a lot of room to go with your calories. And you know what will probably happen with this, Danielle, is you'll probably get leaner simultaneously.

1:15:37Sal Di Stefano:about the only thing that i would probably get you to stop doing is weighing yourself because as i reverse diet you and i know that i'm only adding 200 calories every say few weeks or whatever i know we're not going to put on a bunch of body fat and i'm not concerned if the scale goes up three to five pounds here or there and i and that will normally mess with a client psychologically that's challenged with this and so i would probably tell you let's not weigh for a while, let's just focus on getting strong, increase these calories and be consistent. And then, you know, we'll check back in, in a couple of months.

1:16:09Adam Schafer:Yeah. To give you an example of what I'm talking about, let's say you gained, uh, let's say it was just crazy and you gained 10 pounds of muscle, but let's say you also simultaneously gained three pounds of body fat. So now your body weight is 146 pounds, but you're leaner. Would that mess with you with the scale saying 146 mess with your head a little bit? I don't think the scale would. It would be more like, how do my clothes fit? Okay. Well, if you build muscle, they're going to fit differently in different areas, especially around the butt area, the quads and that kind of stuff. Yeah. But it's going to be a reverse diet and focus on strength.

1:16:46Adam Schafer:And I agree with Adam. Don't weigh yourself. And I also wouldn't study myself in the mirror. Your best metric is going to be how strong you feel and energy. Those are the two things you should pay the most attention to because you can really fool yourself by looking in the mirror as well. You can start to study yourself and, oh, I don't like this area and this area, I don't know about this. And that can mess with you just as much as the scale can.

1:17:07Sal Di Stefano:Have you ever considered having a coach take you through this process? I haven't. I mean, having three kids and I'm a stay-at-home mom, so my husband's the one working. I always, I feel like I should save the money for something else. One of my daughters also has a lot of orthopedic conditions, so we end up having tons of medical costs, and a coach is just not really in the budget for us.

1:17:34Adam Schafer:Yeah, that's totally understandable. Can you do the reverse diet is what I'm saying? Does that sound like something you can do, or is that too scary? No, I mean, I think I can do it. I always, I guess I think a lot about the future, then I'm like, okay, after I reverse diet, do I have to try and then cut again? Because again, I guess that goes back to the fear then. Like, I feel like right now there's no way I could cut. What if I end up then reverse dieting and feel like, nope, you can't cut again. And now you have all this extra body fat from reverse diet. You could go as slow as you want. You can go as slow as you want.

1:18:11Adam Schafer:You could bet you could bump your calories a hundred every four weeks. If you want you could take your time but i don't think you should go backwards with calories at all no

1:18:18Sal Di Stefano:especially with 10 000 steps working out four to five times you're wearing a weight vest you're doing the whole thing yeah you're you're you're you're active enough and you're training enough to support well over 2 000 calories would you say then i'm probably under eating now yes yes absolutely absolutely but that's it's not horrible you're not in a place where uh it's really bad but you're low. And so we don't want to go any lower. In fact, in a perfect world, we end up taking you to a place, say, 26, 27, maybe even 2 ,800 calories. And then you end up landing at like 24 and leaner than you've ever been.

1:18:59Sal Di Stefano:So you're eating, you're satisfied, you're not eating crazy amount of calories, but you're eating good amount of calories. And you are the body fat percentage, the weight you want to be. But we got to get there by slowly reverse dieting you and getting stronger.

1:19:12Adam Schafer:And really take your time. If it's scary, just take your time and really pay attention to your strength. That's going to be your North star with the whole thing. Do I feel stronger? Am I able to lift more? That's going to point you in the right direction, way better than the mirror of the scale for sure.

1:19:26Sal Di Stefano:And, and, and since the coach thing is probably not an option, let's, let's get you in the private forum so we can at least go through this with you. So you can just check in with us as you go through this process.

1:19:37Adam Schafer:And you have a home gym, is that where you work out yeah so about two years ago my husband bought a squat rack for me and then i have adjustable dumbbells and he's actually getting ready to upgrade it to some other stuff for me soon nice can i send you maps anabolic you want to follow that do you have that program i don't oh yeah that'll be way better than i think what you're probably you're doing a lot of strength training which you don't need um maps anabolic would really move things in the right direction i'll send that to you okay cool thank you thank you so much yeah thanks for calling in yeah thank you you got it that's tough that's a tough scary thing for someone to move out of

1:20:13Sal Di Stefano:yeah i would keep her away from the scale right now for sure because as soon as she bumps her calories reduces her training down to three days a week she might see a little bit of a bump on

1:20:24Adam Schafer:i had a client once like it was she reminded me of a client i trained a long time ago where uh i had her stay off the scale and her body fat percentage was going down yeah because we would test body fat and she was getting stronger yeah she stepped on the scale saw if the scale went up eight pounds she was so mad and i said but you're leaner you're stronger you feel better yeah and you know what she said to me i just don't want to weigh this much don't care yeah i just don't want to weigh this much it's very difficult it can be very difficult our next caller is ashley from tennessee hi ashley what's happening hey guys thanks so much for having me on i really appreciate it yeah thanks for calling in how can we help you so i'm a 5 '1 female currently weighing in at about 140 pounds.

1:21:04According to an in-body scanner where you weigh yourself, you hold the probes. When I first started, I was at about 80 % of the ideal muscle mass for my height and weight, so pretty under muscled, which is a common thing as you guys talk about. Over the summer, I increased my calories to about 1 ,700 calories a day. My maintenance, I believe, was about 1 ,500, and I also started intaking about 125 to 130 grams of protein. I was lifting about two times per week, playing Ultimate Frisbee in the summer one day a week, and I gained 1.5 pounds of muscle, which is great. I think that's the first time I've ever gained muscle in my life.

1:21:47Adam Schafer:That's great. And that was only 49 days. However, in that 49 days, I also gained about 2.5 pounds of fat, fat and my body fat percentage went up. So my clothes got tighter. So I got stronger. I could tell. Um, but I also gained fat and so I became really discouraged. So then I started waffling between kind of cutting kind of not. I just right now, basically I feel lost. Um, since then I have discovered, I went to my doctor. Apparently I may have hypothyroidism. So I have a follow-up visit in a couple of weeks to do more blood work, to get some confirmation on that. But I've been gluten-free now for about six weeks, brand new, which is really tough.

1:22:29So I know that maybe that's playing a role, the hypothyroidism, the metabolism, but my goals are build strength and muscle. I think that'd be really cool. But mostly I want to lose fat. I don't want my clothes to keep getting tighter and just to be feeling uncomfortable in my body. So I've been kind of wavering. I just listened to the SBC episode. So I have a feeling I know what you guys are going to recommend, but I just think maybe my expectations were off. I guess I thought maybe I could gain muscle without gaining fat. And so, you know, I'm wondering if maybe one that was unrealistic. And I'm looking between, I've considered the MAPS anabolic or the MAPS 15.

1:23:10So basically I'm not someone who loves to be in the gym. I go in the gym two to three times a week and I just have been doing two lifts. I've been doing push and pull and then hopefully a leg day, which sometimes I kind of skip if I'm being honest I don't love legs um and so when I considered the programming I thought it seems like either I can do the same kind of lifts like two lifts every single day like maps 15 or I know you guys recommend maps and ebolic but it's a full body so it'd take up more time so I guess my question is given my current stats and goals how do I move forward without backsliding into old patterns or sabotaging the progress I've made and is it unreasonable to expect strength and muscle gain without fat gain alongside of it.

1:23:56Sal Di Stefano:Yeah. Good, good question. Really good question. A lot of good stuff too. I want to, I want to ask one more thing though, before to get more detail on the, when you went to your, uh, the 1700 calories, do you know what you were before that? I think based on eating patterns, um, it was probably about 1500 calories, but before that I had gained a lot of weight just from processed food. I was in a happy relationship. I was doing really well. And so I think I just realized, oh, I'm eating unhealthy. And so when I got my eating in order, I think it was about 1500 calories, but no idea on the protein, probably pretty low on the protein.

1:24:34Sal Di Stefano:Yeah. The reason why I'm asking that is because I didn't think that you 1700 was going up very high from wherever you were and the likelihood that you put on that much body fat. And it's more likely that the body fat test was just a little off or you had a little more water in your system when you took the test and so it registered higher or lower like uh i doubt you increased by only 200 calories and put on uh that much body fat you probably did

1:25:01Adam Schafer:better than you think you did well there's a couple things too because you're moving in the right direction uh but when there's two things two factors play a role here one the hypothyroidism if that is indeed uh something that is confirmed and you treat that makes a big difference makes a huge difference with fat loss and muscle gain. Hypothyroidism also affects muscle gain. A lot of people don't know that. So that's one. Number two, when I talk to someone like you, who's doing what you're doing, typically what happens, and correct me if I'm wrong, when they do strength training, they don't push the strength.

1:25:34Adam Schafer:They kind of go in and do the exercise, but they're scared of pushing the intensity and really challenging themselves. Is that what happens with you, Ashley? 100 so i tend to lean more towards running um so this is i focused on uh just the foundational lifts so i watched a lot of the mind pump tv actually to kind of guide me and um i do stuff from like my home gym it's basically facebook marketplace stuff that i got for cheap but i watch mind pump tv to make sure i'm doing the lifts i go slow and i did a program on my own through a smart app where it was to increase my one rep max. But like I said, I really have very little muscle.

1:26:15So, I mean, I could tell, I was like, oh wow, I definitely, I could feel it on my own. But yeah, I'm still pretty low as far as like weight on the bar goes, because sometimes the bar is still all I can do for like overhead press. It's really hard.

1:26:30Adam Schafer:Yeah. So if you were my client, I would, I would, one of the things I would help you work on is feeling confident pushing the weight and that alone would make your strength explode. The fact that you gained a little bit of muscle anyway, just tells me that you were practicing the lifts, which is not bad at all, but you do, you, you need to also push the intensity a little bit. I think maps 15 would be the perfect program for you. And I want you now don't sacrifice form. So I'm not telling you to go loose with your form, but push yourself, see how strong you can get while simultaneously continuing to increase your calories.

1:27:02Adam Schafer:And what you'll see is more muscle gain. By the way, the in-body scan that you got is well within the range of the margin of error. So there's a margin of error on that scan for how accurate it can be. It's never perfectly accurate. It can't be. So the best correlate you have as to whether or not you're gaining muscle is strength. So when I hear you say, I think I feel like I got stronger, what that sounds to me like is you're not testing it or pushing it. You just kind of feel stronger. But if you're stronger and you're pushing it, you'll know because you're like, I did 10 more pounds or I'm doing 20 more pounds or I just did five more reps.

1:27:39Sal Di Stefano:One of the ways, one of the ways that I will coach a client like you through this process is as you go through mass 15, you're going to open it up. You're going to see there's going to be an exercise in there and it's going to call for 10 reps. When you choose that way, I actually want you to fail before that 10. That's not normal. Normally when I coach somebody, I want them, we always say two in the tank. But if, if I, you know, make sure you could do at least two more i actually am going to push you to go like listen make it hard make it so hard that you may only be able to get eight and that's okay stop at eight if you can only get eight stop at eight but that tells me like okay she put enough weight on that bar and she was not getting anywhere near 10 that's i want to challenge that side of you because if you know that you're already somebody who leans to like a lighter weight i'd rather do cardio i don't really push the strength i'm a little more nervous that way that's one of the ways that i'm going to build the confidence in you is like, don't worry too much.

1:28:32Sal Di Stefano:If it says 10 reps, I want you to choose a weight that's going to be so challenging for 10. You may only get eight.

1:28:38Adam Schafer:Now, one last thing I'll add, Ashley, is if hiring a personal trainer in person is feasible for you, I think you'd be a good idea just so you can get that, feel that security of having a spotter and feeling comfortable. Cause I've trained a lot. Look, there's a few things that you said that, uh, that reminded me of many people that I've trained. Like, I feel like I'm getting stronger. I don't build a lot of muscle. I never have a lot of muscle. What that usually means to me is that you've never really been able to touch that side of yourself. You've never really been able to get in touch with like what it feels like to summon strength.

1:29:10Adam Schafer:And that's actually something you have to get used to. And a trainer can help you do that. But nonetheless, if you just follow Mass 15 and push yourself a little bit, you're going to see, watch what happens to your strength. So I get nervous about going too hard because I tend to still be on the side of being sore right now a lot because everything is pretty heavy. So I get nervous about pushing it just a little too far, kind of like you guys have mentioned in several episodes. So I think that's partly why I've not pushed myself. What would be a good factor of when I'm lifting the weight? Because I can, you know, when I'm doing my overhead press and I'm doing the bar, I keep wanting to add weight to it.

1:29:48So far, I can't really effectively do it and get more than like three reps in. so I'm like well if I maybe if I just do the bar for 10 reps and then next time I could add weight to do two like does that make sense yep that makes sense you could also switch to dumbbells

1:30:02Adam Schafer:because the barbell the barbell is heavy by itself 45 pound overhead press for a lot of people is pretty heavy so you could switch to dumbbells and if you and if you're still getting sore from the

1:30:11Sal Di Stefano:weight you're doing right now you're probably doing okay I mean normally what ends up happening with someone like you is you're no longer getting sore anymore you can do the weight relatively easy but then you're just afraid to go up and push yourself. But if you're still getting sore from the workouts, then you're probably doing okay right now. Just need to be patient.

1:30:29Adam Schafer:And one last thing to add is that being hypothyroid affects recovery. So oftentimes adding thyroid, if that is appropriate, like I said, people think of fat loss, which is true, but it also contributes to muscle gain. There is a function of thyroid when it comes to muscle health and function. so that could also be playing a role that's all super helpful yeah i i've been dialing on the diet um trying to get the thyroid under control and then like i said i go back but i also started doing b12 and ashwagandha um or actually a multi a methylated b complex so it has a lot of stuff in it um so that's really great so then for someone of you know my height and size i think oftentimes times.

1:31:14I am pretty short. I'm only 5 '1". I know you guys said average woman to shoot maybe for like 150 pounds, which would be 150 grams of protein. Based on just what you know about me right now, is that still what you would recommend or should I dial it back in? Because when I look on all the different websites, they all have a different idea of what my calorie intake should be and what I should be shooting for.

1:31:37Adam Schafer:Yeah, 150 grams of protein at 1700 calories is too much protein for that low of calories. So I would have you aim for like 120 grams of protein would be plenty, but I think you should aim for about 1 ,850 to 1 ,900 calories with good strength training. Yeah, absolutely. Thank you guys so much. I really appreciate that. You got it. You're on the right path. Keep it up, Ashley. Yep. Oh, thanks guys. You got it. I mean, how many times have you trained a client like that where they're just afraid to push? Yeah. And I could tell when she was like, I don't build muscle easily. and I feel like I'm getting, so I feel like I'm getting stronger means you're not really, you don't know because you're not.

1:32:13Justin Andrews:Right. It's not tangible. Like, yeah, it's quantifiable once you start seeing the actual load increase. Yeah. Have you guys ever had that? That's a process.

1:32:20Adam Schafer:This has happened to me so many times where I'll get this client that'll come in and then I'll be like, okay, what do you normally do for this weight? And then they'll do it and I'll be like, you know, you could add like 10 pounds. No, I can't. Yeah, you can. And since she's so new to this,

1:32:31Justin Andrews:like, yeah, she'll be sore a bit. Yeah. You're going to have to work through that. And I think, you know, because we've talked a lot about like, that's not a good indicator of a good workout. But when you're brand new to the whole experience, you got to get through it.

1:32:41Sal Di Stefano:Yeah. I mean, it's obviously it's opposite advice that I normally would give, which is, you know, hey, make sure you leave two in the tank. But when you have a client like that, a lot of times they have no idea what they're even capable of. And so whatever we're doing rep wise that day, I'm like, listen, you pick up a weight that I want you to not be able to do that way, which is not normal advice I give to anybody else but what that will what happens a lot of times is they put a weight on and they end up surprising themselves and they end up doing it it's like oh well you could have even went up higher our next caller is morgan from new york hi morgan how you doing morgan hello hi how are you i'm good how are you guys we're good how can we help you um okay so i broke my cibula on a run um june like 17th or something um i think i probably had some stress fractures that just finally had enough.

1:33:30And then I tripped and I fell and I didn't think I fell that hard. So I walked around for two weeks and then realized something probably wasn't right. So long story short, I ended up in a walking boot. And I was kind of trying to do single leg moves to try to prevent some of the atrophy. But at this point, I'm out of the boot, I'm still in a brace, but I have like no muscle on that leg and so like when I sent this email in I was trying to combat that atrophy at this point it's already already happened um so kind of just wondering what are the best ways to fix that imbalance like do I only do that leg and try to catch it up do I try to do both legs and just balance them out that way um yeah I guess that is my question

1:34:22Sal Di Stefano:Heel first, map symmetry, lead with the weaker leg first. It'll catch right up.

1:34:28Adam Schafer:Yeah. Morgan, are you, typically that kind of a fracture happens when you're just overdoing it with your exercise. Which is why I just said heel. And under eating. Is that you? I don't think so. I mean, I'm a marathoner, so I've always run, but I've had, I've never been hurt before and I've been running for like 20 years. So I guess, I don't know. Okay. Do you undereat? At one point, probably, but now I would tell you no. Okay, good. I feel like I don't, so it came at a weird time because I felt like I was the strongest I'd ever had been, so I don't know. Okay. Bone takes longer to strengthen than muscle, so sometimes that muscle can go, and then the bone takes time to go.

1:35:14Adam Schafer:So there's a couple things here. One, you don't have to worry about the atrophy, even if you didn't do what Adam said, which what he gave was great advice.

1:35:20Justin Andrews:Comes back pretty quick.

1:35:21Adam Schafer:Yeah, muscle memory is remarkable. So even just getting into regular workouts, that muscle will come back so fast. So that's one thing that you want to consider. Here's the second thing, and this is counterintuitive, but there's interesting studies on this. Training the leg, so you're not fully healed yet, right? Correct. There's actually been, it's been annoying. I had an autoimmune disorder at some point, and so I feel like that's delayed my healing. but I'm still waiting because even though the leg never felt broken, um, the bone hasn't sort of built as much as they would have hoped for at my age.

1:35:54So yes, still, still delayed healing.

1:35:57Adam Schafer:Okay. And I see you supplementing with vitamin D calcium, probably throw some magnesium in there. Yeah. If you work on the healthy leg, it'll actually prevent some of the atrophy, believe it or not. Okay. Yeah. So, so keep working out the rest of the body. Machines will be great for this. Machines are good for, and then when you're, when you're ready to go, uh, unilateral training and then be patient and it'll catch up very quickly. quickly. Okay. Um, so like with my, I've had my vitamin D and calcium checked and I've had a lot of symptoms of vitamin B12 being low, but I had that checked as well.

1:36:27Do you, is there anything else that could be causing the delayed healing?

1:36:32Sal Di Stefano:Yeah. How are your calories? Um, before I got hurt when I was running, um, my normal workouts and stuff, I was close to 3000 every day. Now, since being hurt. Um, since I haven't had as much expenditure, I've cut it to like 2000. Um, just because I'm not moving as much.

1:36:52Adam Schafer:Do you take methylated, uh, B vitamins? I don't take any B vitamins. No. Try methylated. Uh, because, uh, sometimes, uh, people have issues with absorption or sometimes B levels can look normal. Uh, but they're actually not adequate. So I would go methylated B vitamin supplement D calcium, uh, continue to feed your body and when you're ready, start strength training. And then as far as the autoimmune condition is concerned, would you mind talking a little bit about that? Um, yeah. So when I was 16, they, I did, um, probably have an eating disorder and I was diagnosed with hyperactive thyroid. Um, I lost all the weight and it was kind of bad for a while.

1:37:34And then, um, they sort got me medicated on that and then it became Graves disease. And so I had Graves and Graves eye disease. And then for the last two years, I've been in remission, they say. So it's sort of calmed itself. I still get blood work to check in every six months, whatever. But yeah, so basically I'm in remission for that. But because of that autoimmune disorder, I'm probably just always going to have a little bit of weirdness, you know, with hormones and everything.

1:38:04Adam Schafer:Yeah, and then you avoid gluten, right? I haven't. I've been tested for celiac and it comes back negative, but I've never gone off gluten. I would avoid it. You're probably okay, but whenever you see any kind of thyroid dysfunction, gluten oftentimes makes it worse.

1:38:23Justin Andrews:It exacerbates it.

1:38:23Adam Schafer:Not always, but oftentimes. And it won't hurt. Alcohol. It wouldn't hurt. So I would cut the gluten, replace it with other carbohydrates, and do that for about 30 to 60 days and just see if you feel different. And if you start to feel really good, stay off of it. Okay. Yeah. But that's it. Other than that, I think you're going to be okay. Take it easy. Rest up. Let it heal. Yep.

1:38:47Sal Di Stefano:Get a lot of sleep. Yeah. Do we send Matt Symmetry over to her? Send Matt Symmetry to her so she has that too for afterwards. Yeah. That'd be awesome. I was doing performance before I got hurt. And then obviously kind of had to back off a little bit. Once you rehab and you're back to normal strength training, follow symmetry and lead with the weaker leg first. Let it dictate what you do on the other side.

1:39:12Adam Schafer:Do you have access to a vibration plate, by the way? I do not. Vibration plates can actually, in some cases, speed up the healing of bone. So look into it. I would say look into it and see if that's something you want to try. It would be pretty easy. You could just stand on it. And in some cases, that does help speed up the healing of bone. Okay. Do you mind if I ask one other random question? I know that's like the written rule in the email.

1:39:39Justin Andrews:No, you're good. You're good. Go for it. Let's break it. So I'm obsessed with health and nutrition and everything. So I kind of did like a holistic blood test a little bit ago. And they came back saying that my, what was it? AST was too high. And so they actually said I probably had too much protein. Is that actually something to be worried about?

1:40:06Adam Schafer:That's interesting. That's a liver enzyme. So that's interesting. Are you on any medication or anything that could cause that? I don't think so. The only supplement I took before breaking my leg and adding in the vitamin D and calcium was creatine. Okay. And then your urea was good? Kidney function was good? Yeah, it was just the liver one. And then my BUN was a little high as well. BUN can be a little high when you exercise and stuff. So I wouldn't be worried about it. But liver enzyme is interesting. That's an interesting one. So I would look a little deeper in that. I doubt it's protein. It's pretty rare that protein would cause.

1:40:40Adam Schafer:I mean, what was your protein intake? I get close to 180 every day. yeah i mean you could try lowering it to see if it does anything but i doubt that's causing an elevation in in that liver enzyme typically it's like medication alcohol some kind of toxin um it could be something like that so um but that's interesting i would look deeper into that okay i i will see if i can figure something out with that okay all right thank you guys you got it all right thanks for calling in yeah god bless you too that's the first time i've heard someone say that high protein would cause liver enzyme to go up.

1:41:18Sal Di Stefano:Yeah, the doctor just tells her to lower it. Because he's like, how much protein are you eating? Yeah, yeah.

1:41:22Adam Schafer:Yeah, that's an interesting one. Interesting. Have you had her on before? No. She looked really familiar. The thing about her bone not healing, that was interesting to me. That's really interesting.

1:41:33Sal Di Stefano:Well, she did drop from 3 ,000 to 2 ,000 calories, too. I doubt she was making that much of a difference in her movement to drop 1 ,000.

1:41:44Adam Schafer:Yeah, but even then, to be that young, that's indicative of nutrient deficiency.

1:41:49Sal Di Stefano:Well, yeah, she had an eating disorder, and she's a marathon runner. Are you kidding me? Yeah.

1:41:55Adam Schafer:I know that pernicious anemia, your B levels can look like they're high, but you have symptoms of anemia. That's why I recommend methylated B vitamins, because that could be the case when you have the, I think it's called the MTHFR gene variant. I don't know. Interesting.

1:42:10Sal Di Stefano:Another example, in my opinion, of somebody whose marathon running is not good for him. It's not beneficial for him. It tends to attract and drive. It tends to attract the wrong person to do it. And it's not that it in itself is bad. It's just that someone who comes from an eating disorder like that, eating low calories, doing endurance type of training like that, the repetitive banging on it, just not ideal. Just not ideal at all.

1:42:34Justin Andrews:Pure strength training, I know, would be so much better. Yes.

1:42:37Adam Schafer:That's right. Look, if you like the show, 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 mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

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