2686: Do These 6 Things and You WON'T Get Gains from Strength Training & More (Listener Live Coaching)

18:39Adam Schafer:Next up is not treating lifts like skills. People will treat a lift as if it's just working particular body parts. So when you look at an exercise, if I were to have a graph, with risk and benefit, When an exercise is performed well, when the skill is performed very well, the risk of injury is very low and the benefit is very high. As the exercise gets performed worse and worse and worse or further away from being done properly, the risk of injury starts to skyrocket and the benefits start to go down. So exercises are only as effective, all things being equal, as they're being performed. In other words, the better they're being performed, the better results you're going to get.

19:27Adam Schafer:So think of it like you're learning a sport. If you're going to go learn how to swing a golf club, you don't just swing the heck out of the golf club. You have somebody teach you the technique because the technique is what causes the ball to go further and be accurate. Squats, deadlifts, presses, rows, you know, it doesn't matter what the exercise is. When it's performed really well, incredible benefits. When it's performed poorly, not only is it not going to give you great results, you're going to probably get hurt. Yeah, I think too, I was trying to think of how to word this, but like when you're performing it as if it's a skill and you're practicing this constantly, it helps you to grab the right amount of weight too.

20:07So it's like, you know, this might throw me off balance a little bit, off kilter. Like I have to be able to perform this really sharply and make sure my movement and my body's under control. And so a lot of times I think people have a hard time picking the right weight. uh and so this could kind of help that process but also too it's just it's a it's a constant improvement you can apply towards that exercise yeah and i don't know if you'd intentionally

20:30Sal Di Stefano:ordered them like this or not but i find the the beginning ones were like some of the most important and most common stuff these last three that you're getting into right now were it was my own personal natural evolution yeah like i i didn't start really thinking and approaching uh lifting like a skill till much later in my career so i'd already been doing it for a long time before i really went to the gym thinking like hey you know what i'm not gonna really worry too much about how much or sad to this i'm just gonna go get good at this movement and think of it like that which is interesting because i have an athletic background and so you would have thought that that would

21:06Adam Schafer:have been kind of a natural thing to be fair you were a trainer so you always knew what good technique was yeah but this later was when you were like oh i can really hold yeah yeah and and

21:14Sal Di Stefano:And to kind of Justin's point about picking the weight, like it actually becomes less important because I'm just so, I'm more focused on the movement than I become like, oh, I, you know, I got to put more weight. I got to put more weight on. It's like, no, let's go get really good at this movement. And then the next two that are going to follow this. I feel like this was like the later in my career, like, okay, this really started to level.

21:35Adam Schafer:There's two types of people that mess up with the, not treating it like a skill. One is the person typically a guy who just wants to lift as much weight as possible so he totally butchers the the technique shortens the range of motion ego lift yeah just yeah just to get 50 more pounds up the other one is the person that's like it's literally a means to an end they're just like moving i see that i was at the gym this morning and i was in there and i see this guy i don't know what he was doing i think he was trying to do it yeah he's just like doing this thing and then he grabs a bar and he's just barely moving and he's moving as quickly as possible because they're just trying to get a burn and it's like man if you slow down and get did good technique like what you're doing right now is a waste of time you fix the skill that's gonna blow your mind how great how well your body responds uh next up not prioritizing sleep this is a big deal um poor sleep one night of poor sleep will increase your risk of injury dramatically in fact there's almost nothing that'll increase your risk of muscle tears or strains yeah like a bad like one bad night of sleep if you don't sleep enough uh you're basically crushing your body's ability to adapt.

22:41Adam Schafer:In fact, your hormones change in men. Testosterone lowers. Cortisol goes through the roof for both men and women. Estrogen and progesterone starts to get thrown off. Insulin sensitivity gets thrown off. Poor sleep actually organizes your body in a way to not build muscle. Because poor sleep is a stressor and your body's like, we don't want more energy demands. We don't want tissue that requires more energy to support because we're not getting good sleep. So let's not build any muscle. all the conversion from your work happens in your sleep. I mean, that's where all the magic happens. And it's like, if we interrupt that at all, it's like, okay, you're just going to keep working without the payout.

23:20You know, that's not good.

23:21Sal Di Stefano:What do you guys, what is the, why, why is this one so difficult? Why did this take later in my career? Why does every young person lifting ignore this part? Why? Cause you can get by, you know, with kind of poor sleep.

23:33Adam Schafer:I think when you really get hit with bad sleep, like you first get kids, they don't value. Then you're like, oh, wow, this is big. But I think when you're younger, especially with caffeine and stuff like that, like you can kind of get by. Mandate it, yeah. Yeah, I mean, there was a period. I don't remember how old I was, a teenager, when I'm like, I'm going to take this seriously because I never did. And I only did a short period of this because afterwards I started working and managing gyms, and then my sleep just like was secondary. But there was a period there where it was like 30 days or 45.

23:59Adam Schafer:I remember it was like a short period of time where like, I'm going to bed this time. I'm waking. My strength exploded. Yeah. It was crazy the progress I made with that.

24:06Sal Di Stefano:Yeah, that's it. Because I do remember a period was I was also trying to nap in the middle of the day. Oh, yeah. And I became I was consistent. And I do remember, like, my strength was crazy. Yeah, I never kept it up consistently. But even with that, like, I even have examples of like when I tested it and I saw the results, but yet still kind of ignored it. I don't I can't quite figure out why when we know we all know how important that is. we speak to that so often, but is it less sexy? Is it because - You're not doing anything.

24:37Adam Schafer:You're just sleeping. It feels lazy, especially if you're trying to pursue something. I get it, but it makes a big difference. There was one study where they had two groups of people, both in the same calorie deficit. One group had bad sleep. The other group had good sleep. The bad group, by the way, they were in a deficit. They weren't working out. So anytime you go into calorie deficit without strength training, you'll see some muscle mass loss, okay, always, because the body's trying to lower its caloric demands. But anyway, the group with the bad sleep, even though they had the same calorie deficit, lost twice as much muscle.

25:08Adam Schafer:Yeah. Twice as much, which is insane. Yeah. Next up, you're not prioritizing recovery. It goes hand in hand with this. It does. And most people, I'm going to put it out there 100%, most people, your best results are probably going to occur with like three days a week of strength training.

25:25Sal Di Stefano:Yeah.

25:25Adam Schafer:I hate to say it. Like there's a lot of people right now who are doing five days a week, six days a week. If they just went down to three, we'd get great gains from, from doing less. You need to allow your body to recover from your workouts. The more is more mentality. It's just, it doesn't apply here in that recovery window. You know, the more you can really kind of hone in on that, even like right after your workouts, if you can get a parasympathetic, if you find out how much more effective and, and strong you are like the preceding workout. So it's like, just do an experiment by doing a bit less and just see what it does.

26:02Sal Di Stefano:I still vividly remember when I first, I wouldn't even say I figured this out. I started to piece it together, I would say, because it was pretty early when I tested this and I remember seeing great benefits and yet still didn't fully grasp it. But I remember I was a seven day a week, sometimes double day training person on top of playing basketball and all kinds of activity and training eight clients a day. And I remember just plateaued so hard. And then I went, I think I went from seven down to five, just started giving myself a rest day, like every third day or something like that. And like exploded, like right away exploded.

26:38Sal Di Stefano:And then of course I've made the mistake still thinking that, you know, five was the ideal amount was like, not until much later, I realized, oh man, there is a, there's very much so a, a art or dance that you have to do with your body's level of stress, eating and then the amount of intensity and volume you're training. And there needs to be somewhat of a balance of the two. When you are too extreme on the training side, especially in high stress times of your life, especially high volume, high intensity, it is a recipe for no results or going backwards.

27:10Adam Schafer:Even if you're advanced, what your whole year should look like is probably something like 10, maybe 15 % where you're kind of sprinting and then the rest 85 to 90 % where you're kind of cruising. So there definitely can be benefits from having those weeks where you're really getting after it. But that's not how you should always train. For the most part, you should be at kind of this proper volume interrupted by these short sprints where you're, by the way, high level athletes even do this. We're talking about genetically gifted athletes. They have an in season and off season. Could you imagine if all pro athletes were always in season all the time, what their injury rate would look like and their longevity?

27:48Sal Di Stefano:Well, I think when you talk about 90-10, you really put that into perspective because I think we've said things about this before, but really 90 % should be cruising and only 10%. That's very rarely does that mean you should really be getting after it like that. And I don't think the culture around lifting weights is anything like that. I mean, it's beast mode, no days off. Those are the hashtags. we glorify we glorify the crushing punishing failure type training as the majority of the time and so then everybody is chasing after that when in reality most people should just kind of be cruising and then the occasional sprint like that and then back to cruising again and you'll get better results way better results alright real quick if you love us like we love you why not show up by rocking one of our shirts, hats, mugs or training gear over at mindpumpstore.com I'm talking right now.

28:43Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. All right.

28:49Adam Schafer:I want to talk to you guys about this. I brought it up once on a previous podcast. This is one of our new partners. It's a product called Fatty 15, but they use this fatty acid. That's what I gained in college. That's what I gained in college. What? Let's throw that in there. That's the 15. Is it a 20? It's the Fatty 15, you guys. Is it 15 or 20? The freshman 15. Yeah, it is. It is, okay. It's a fatty acid that I've been reading up on this fatty acid. It actually, in some studies, outperforms omega-3s for health benefits and longevity. So it's a fatty acid that's really only found in full-fat dairy.

29:24Adam Schafer:So like butter, 1 % of it is this fatty acid, okay? But when people supplement with it in these studies, you have reduced inflammation, better mitochondrial function, better cognitive performance, better insulin sensitivity. this is like this like this it's it's this is one of those fatty it's gonna be benefits of dairy without dairy it's gonna be talked about the same way we talk about omega-3s probably over

29:47Sal Di Stefano:next five or ten years is it relatively because you know you talk about this a lot like so much of the supplement market is recycling you know old news yeah like i mean almost always we have the it's almost predictable of like we could guess like oh these are gonna be the next ones because hey it's been about 15 years since we were hyping them up and then it'll come back around was this something that was super popular in the 80s and 90s or something or is it how we just recently kind of figured this out is it relatively new yeah but well it's relatively new uh in the

30:17Adam Schafer:sense that you're starting to see it get marketed uh but when you look at the studies they've been around for a little while again they i mean they've compared it to omega-3s and they it has anti-cancer effects like i said it uh it actually benefits 10 of the 12 cell types that they find versus EPA, which is four. EPA is a fatty acid from omega-3s. So immune, heart, skin cells. I mean, they see this across many, many different cell lines with repair from this particular fatty acid. And because people are not consuming a lot of full-fat dairy, there's been a lot of damage done through the low-fat campaigns of the 80s and 90s.

31:00Adam Schafer:Yeah. And plus, full-fat dairy is high in calorie, I guess, so people are afraid. But they're not getting enough of this particular fatty acid.

31:09Sal Di Stefano:Now, would you take this with omegas? Of course. Oh, you would? Yes, definitely. Because they each have their own independent bit. Got it. So it's not like this is replacing the omegas. It's as good or better than the omegas, but also working differently, so it's something that you would -

31:25Adam Schafer:And you know what's cool about it? Because it's a saturated fat, it doesn't oxidize like EPAs or omega-3s, So it's way more stable, which is good news for people who are buying it. So does it get rancid? No. Yeah. No, no. Awesome. Oh, interesting. Yep. Anyway, I got this toy for my kid. You guys ever buy a toy that you got to put together and it has an age on it? Pro. The age is too high that you didn't realize it? No, it wasn't. It said three plus.

31:54Sal Di Stefano:No. Or you go, this took like a 40-year-old engineer to put this together. Yeah, yeah, yeah.

31:59Adam Schafer:I bought my kid. like technical

32:02Sal Di Stefano:it's like one of those marble runs have you seen these oh but bro I was gonna tell you the last toy where I was like never again was a marble run thing I had to put together I wonder if it's the same one it's literally I'd say about oh I got a small one you got a giant one you tilt it bro I got this giant one I wish I don't remember the company who it was this marble one one time and I remember telling Katrina like I was like I almost gave up like I was so the only thing that the only thing that made me keep going was just purely my grit to be like i am not gonna give up that's right building again i have to figure this out but it took me

32:34Adam Schafer:like all day to build this stupid it's so hard because it's like the model is like 3d and you're trying to figure out the piece and you're looking at the instructions sucked they were good instructions i was putting it together with my with my son who's you know four and a half and it's basically me putting it together and you know jessica walks in the room she's like he needs to help you otherwise what's the big deal i'm like listen i'm gonna put it together and then we're gonna play with it so we get the idea or whatever and we're going and then my son's like yeah you're not letting me help you i'm like listen buddy i don't know what i'm doing here yeah it was like one of the

33:04Sal Di Stefano:it was like that one over there to the right doug it was like that that wasn't the one but it was

33:07Adam Schafer:like that that i i built like i mean we finally did it and you know it's fun to put the marbles down but man what is going on with this three plus not only you know what i can't stay like

33:18Sal Di Stefano:i'd expect them to put it together yeah that's what it said on three plus right jason our but our mutual friend jason was over at my house a couple like last week and the weekend before and And he was like, hey, I really want to show Max this race car set, thing like that. And I kind of like just, oh, yeah, cool. And I ignored it. But he kept bringing it up, bringing it up. And then finally, he's like, hey, I got it in the back truck. Let's go ahead. I'm like, hey, bro, I didn't want to say anything to you. I said, but we're not doing that. I was just like, I said, you know how many racetracks I've thrown away?

33:45Sal Di Stefano:I was just like, they're so big. They take up so much space. My son plays them for 10 minutes. And he's over them. Like, no. Like, I don't want you to do it. And then I don't want to feel guilty when I want to throw it away. in a week and you and it's something you gifted my son and you see that it's gone because i just did that i did that to my mom just recently because after i'd said don't do this she still did and then it was this and they take up such a big footprint and i'm like i i can't i'm sorry so and my son my son was really really into those things where he played for hours and hours i before but he plays it when you we build it yeah and then he's over it's there then it sits there and it just takes up all the space i'm like i'm way more like he's so into like lego minifigures right now which by the way did you guys know this i don't know if you would know this i would think you might know this there is a franchise called uh and maybe doug could look it up for me it's called i think mini lego minifig and you can sell your legos back to back to them there's such a market demand for these oh yeah especially the the little figures yes so late do you make money on them bro lego so incredible adam's gonna do legos oh i mean we're already into like and so i've been I might have been really frustrated with the amount of Legos that we have.

34:58This is the off-market stuff. Is it because they make them for a certain period of time?

35:02Sal Di Stefano:So they retire them. So they make a run. So Lego has created this scarcity around certain ones. I mean, there's little Lego sets that are this big that are$1 ,000,$2 ,000. Because they did a run on them, there's such high demand for them, you can't get them unless you get them aftermarket, which means there's a huge aftermarket for even used ones. So I don't even need to keep the box. If I have the full set of whatever the thing is, I can bring it in. Either one, they'll buy it back from me, or I can trade it in for - Do you see that app that you could literally scan whatever Legos you have, and it gives you a plan?

35:35Yeah, I have that app. Oh, shit.

35:36Sal Di Stefano:It's called something build. That's pretty cool. But yeah, I know what you're talking about. There's also like, because Lego doesn't want anything to do with military or guns or any of that stuff. There's a whole sub market for that. and i bought oh dude i bought my kids all kinds of like sub market they're not legos or they're old legos they're legos but they're not like certified right so they add like machine guns i was like hell yeah dude my kids have the legal stuff we were we we flew up to go see my aunt for her 70th birthday this weekend we were up in seattle and uh small port orchard manchester area if you're familiar with it's like super small like port town super small and one one main light you drive through and they have this and we're driving through and i look over and there's a lego store and i'm like of all things like this is awesome and i tell max i'm like hey we'll go daddy i'll take you to the store tomorrow so he's like pumped and uh we go walk because one of the things we do for like we'll get it we'll surprise him with a lego for the that's like the new thing now i've told you guys before we used to back when he was really little we used to buy dollar tree gifts and we let them open them through the flight that was what we did now we build a lego right so and we don't tell him he's got it till we get there and then he's anticipating it and then he's building a lego on the flight and so uh so anyway so we're like we'll go we'll go to the lego store and i was i was actually really pumped to go check it out and it had everything and it tons of you stuff and he's really into the minifigures like he likes all the different characters and the different versions of them and so you can buy them individually they had them all lined up and they range from like five dollars to like fifty dollars depending on how rare the little mini figure you exclusive are and but then i but what i got most excited about was because right now i have a spare room that is turning into the star wars batman lego set display room like it's totally taking over that room of all these you know you're gonna make a little lego town in there dude it is started turning into a lego town and i'm like okay this is getting out of control and i'm not going to want this down the road and once he builds it he's over the build he doesn't play with the build he plays with the minifigures always but he's over it and i'm like man that is such an expensive thing can i sell them back or keep it for the grandkids yeah so that's what

37:55Adam Schafer:i was just going to say because i never get old i made that mistake i don't have grandkids but i have my i have you know two kids that are older two kids are younger and there were things that my older kids played with that we got rid of that i wish we kept i wish i had well we inherited

38:09Sal Di Stefano:uh jocelyn's legos yeah yeah yeah when matt when max started to get into them they had a huge they had a table dedicated to the lego he had that forever yeah um we still have a bunch though yeah yeah no i have more than a but i mean the fact that i like remember i've been trying to teach him to like and we i just so the audience knows too i haven't i've been a dad bad dad i haven't followed through and executed this. And this is a constant talk right now with Katrina and I. Like, we have to get to this place where we teach him giving, you know, and giving a toy away. So this is kind of a cool thing, too, is I'm like, oh, okay, this gives me an opportunity to where if he wants a new one, then it's like, hey, we got to go trade.

38:47Sal Di Stefano:We got to trade your Jar Jar in that you built or your Baby Yoda that you built last month that sits in that room. Let's go trade that in. we can use that money to parlay into another one. And so I found there's another one.

39:01Adam Schafer:There's multiple lessons in that.

39:02Sal Di Stefano:Right, exactly. So I think, okay, that's cool. And I love that. If I can find a way to make a lesson out of this, and there's one in San Ramon. They're called Lego Mini, and they buy and resell Legos. So that's the closest one to me. This was called Brick Something, and it was a private one. But they're all over the US. I didn't even know they existed, and you can do this. So for your parents that have kids that are into Legos, you can actually trade them in. Obviously, if you keep the box and you keep the instructions and you have all pieces, you'll get more money for them. But they'll even take just the pieces if you got that.

39:38Sal Di Stefano:Yeah, so they'll take whatever they can get and put it in there. That's cool.

39:40Adam Schafer:I got a crazy stat. It's actually made me really sad to see. I'll read it to you guys. And preface this by saying this is not the point or the stat itself. The reason why it's – well, we'll see. As we get through it, we'll be able to talk about why it's disturbing. But this was Generation Z poll that NBC did. So they polled a bunch of Gen Z women and women who voted for Harris. Now, I do want to say, I want to be clear, more women voted for Harris than Trump. So this is a large percentage of women, Gen Z women in this country, who they polled here, okay, or that would represent that group. So here's what they found.

40:21Adam Schafer:They important to personal definition of success. So what they said are, what are the things that are important to personal definitions of success for you? That you can say, I'm successful or I'm doing a good job at life. Okay. Number one was a fulfilling job career. 51%. All the way down the list, 6 % of these women said having children. Wow. 6 % said having children was a personal definition. mission of success. The top, top, top was a fulfilling job career. That's such a terrible, and men and women are just, we're sold lies all the time, but what a terrible lie to believe as a young woman that your career is going to provide the fulfillment that having children will provide.

41:12Adam Schafer:It's terrible.

41:14Sal Di Stefano:It's really tough. Katrina is a really cool person to talk to about this too, because she grew up in a home where her mom was the matriarch and the messaging to all the women was, you don't rely on a man, you make your own money, you do that thing. And she's got a lot of really successful women in the family that are very strong and very admirable for many things. But Katrina would be the first one to tell you that it pales in a comparison of the fulfillment she got when she had her son and had no idea. And I remember when it rocked her world. Because I totally never, I mean, I had my own that I would like, whatever, but I never, like I always let Katrina decide.

42:02Sal Di Stefano:Like you want to be a career woman and go like, I'm for it. I love you for who you are. And it's attractive that you're strong and independent and can do all the things. And so I've always been very supportive of that. I always wanted to give her the opportunity that she doesn't have to stay at home with our kid. We can get help and stuff like that. So she can keep doing that. And all the way into having Max, that's how she always thought. And then I remember the first time he was not feeling well. It was like real early. It was like right after the first, I mean, six months, you're normally kind of home.

42:34Sal Di Stefano:And then you go back to work. And she was going back to work when he was around six months. And she was getting up for like a six. This was before she worked full time for us. She was still working for JJ. and she had to get up to leave when he was sick, and she said it was the worst feeling I've ever felt in my life is to fill that. And she's like from the – it completely changed the way she thought. She still loves business, as you all know, because she does so much for us in this company, but she loves that she wouldn't be doing this if we had not created something that she has this flexibility, still be a very full-time mom because that gives her so much more joy it's what's crazy about this

43:18Adam Schafer:because think about it like um and it wasn't always like this if it's a big cultural shift if a young woman feels like you ask a 24 year old woman uh you know what's one of the most important things for you in life to define your success or whatever however they were to she may actually even feel like well i mean having kids but she might she would probably feel silly saying it that's how you know this lie has become so accepted if if a woman says oh the number one thing i want to do is have kids she's probably going to feel like i can't say that that's silly

43:52Sal Di Stefano:which is crazy to me i don't know if there's a lot of that i don't know you could be right because i could understand how um you don't know until you have a kid dude and and this is why it's

44:04Adam Schafer:such a this is why it's such a terrible lie because a lot of men believe this lie as well Yeah. It's interesting because the poll showed actually less men. Men actually ranked kids higher than the women did, which is kind of wild.

44:16Sal Di Stefano:That is wild.

44:17Adam Schafer:Really wild. But what's really terrible about this for women is that at some point you can't have kids.

44:23Sal Di Stefano:Yeah.

44:23Adam Schafer:Or having kids becomes more difficult. I mean, the odds on this guy, by the way, people like to talk about this, but past the age of 35, your odds of being able to get pregnant really start to decline quickly. I mean, we're an example. Very quickly.

44:36Sal Di Stefano:We're an example of this. We don't talk about it a lot, but everybody always asks, like, you know, I thought you guys were going to have more. We wanted to. I mean, Katrina and I have never stopped trying to have a second kid. It's just, you know, she's mid-40s. She's 45. And even being that age, we haven't stopped trying. It's just it's become difficult for her body to take it. And there's no specialist, no person that's been able to. And trust me, I've gone to them all, spent all the money doing all the things. And nobody's been able to solve it because she's such a healthy person. But it just gets to a point when you're at a certain age, it becomes really difficult.

45:07Sal Di Stefano:And I think if you were to ask her and me that, you know, especially after having Max, I went from being a guy who thought, ah, I can have kids. Maybe I will. Maybe I won't. No big deal. To, damn, I would have had four, you know, five. I would have had having my son and seeing how much that changed purpose, life, all these things. That's why I think like in the, you know, defense of the 94 % of women that said the other things, you don't know what you don't know. And if everybody's been telling you the last decade or two decades since you've been alive that it's cooler to kill it, to make your own money, to be a boss bitch, to do all those things, then that seems logical.

45:54Sal Di Stefano:Like, yeah, that would be dope, independent, more power to you. So I could totally get why.

46:00Adam Schafer:That's 100 % why this is so sad.

46:02Sal Di Stefano:Yeah, because I think it's deep in our culture, and you don't know until you have that. And if you're lucky enough, because now we have, and again, we have women in our family that are older than 30-some years old and not had a kid yet. And I know they want to have families, but they've prioritized the other things so much. That's been an afterthought.

46:26Adam Schafer:Well, think about it. like before you have a child, if you want to do this, you know, if you want to do this, I guess the right way for lack of a better term, you need to find somebody that you want to spend the rest of your life with and that you want to find somebody that you, you believe will, will rate, will be a great father. And then you get married and then you wait a little bit and then you have a child. But what's happening is that people are getting older and they're like, Oh, I got to go find some dude to marry now so I can have kids. There's a process there. So now it's, it's extending that out.

46:55Adam Schafer:And for men, the reason why it's not, it's a, it's a terrible life for everybody. Cause it's true for men and women. It's one of the greatest things you could do. The reason why it's worse for women is because men, we can get older and then come to our senses as we get older. We don't have a biological clock. Yeah. I mean, you know, you're, you're in your, you're in your mid forties. You can have a kid, but if, as women get older, this becomes more and more.

47:17Sal Di Stefano:Well, there's also another predicament that that woman gets into that they don't really talk a lot about and again watching this firsthand is that woman like the women we have in our family that are badass degrees successful killing it they work their ass off all the way into through their 30s to get reach this level and and they don't want to settle for a guy that hasn't done all that and some and that guy doesn't want the girl that does all those things and so it's kind of unfair it's like and no one talks a lot about it like no one tells that girl she thinks like her stock is rising because she's a killer she's got all these great attributes and by the way we're talking in uh generals right there's always exceptions to the rule there of course there's a guy that wants that or what like that and it works i'm not saying that but generally speaking you know that girl who's now 35 boss bitch killing it making all this money got all the things going for her uh is not going to attract the 35 to 45 year old guy who's also done all that and some or more that he doesn't go for that and so it's really unfortunate because they don't really think they're talking about that you assume that i'm gonna do all these badass things i'm only gonna attract a dude who's better and it's not that those things aren't valuable it's that yeah

48:32Adam Schafer:that's right men and women generally value different things that's right that's what i

48:35Sal Di Stefano:mean like you but they don't talk a lot about that that like oh yeah that guy's not doesn't care about that that guy the guy who's even more successful than you are really doesn't need any more money or any more financial support that way that he starts pursuing youth and going that direction. And so the, and it's less important. So it's a really unfortunate lie that it's horrible.

48:58Adam Schafer:It's a horrible lie. And again, if you look at the data on this, I always point back to the data. There's a lot of lies that we believe that just take us down the wrong path. I mean, men are told that, you know, go have fun. They can kind of like never grow up, right. Go have fun, be with your buddy oh you get married have kids it's a you know ball and chain or whatever and so it's just now it's been decades of us listening to this kind of stuff to the point now where young women are like oh yeah uh six percent of us think having a kid is really important most important thing is my career your career ain't going to fulfill you i don't care how great your job is it's just not and the uh arthur brooks talked about this he said the type of careers that do fulfill people are the ones typically that people volunteer i was gonna say you don't

49:40Sal Di Stefano:get paid it's the ones where you're serving your heart is you're serving others you're building houses in another country that's right yeah you're in third world type stuff you're not getting paid a lot of money because you're fulfilled through that way no totally oh yeah no it's a really well i mean what did you just come across that article yeah it's going viral oh it is it's going

49:57Adam Schafer:viral on x and what i hate about this by the way is that people go underneath and start uh just being mean spirited to each other i i look at this as more of like an unfortunate thing because it's such a wonderful thing to have a family, have children, to not be all about yourself and the joy that you get from that. And by the way, yes, you're more tired. Of course, you're not going to have as much money, more responsibilities, can't do whatever you want all the time. But I mean, those aren't the things that give you the fulfillment in life.

50:28Sal Di Stefano:Yeah, I come from a very empathetic place in that too because I see it in my family. And so it hurts me, especially when I see people in my family that I think are badass chicks, you know, that have worked so hard to get where they're at, but then having such a real difficult time. Catch 22. Yeah, and so it's like this is not by any means me trying to say, oh, how anybody should do anything with their life. Live your life however you want to live your life, but more should be. Know the truth. Yeah, exactly. More should be discussed about that. And again, men, you know, we can have kids all the way until 80 years old, you know what I'm saying?

51:03Sal Di Stefano:And so there is that ability for them to kind of go off and be idiots for 20, 30 years, not settle down, be selfish, all those things. And we could still build a family, still have a kid, still do those things where women have a window. And to expect a woman to have to make that decision so early on is tough.

51:23Adam Schafer:Part of it is, too, is the role models. There's not a ton of women role models that you see in media that talk about that.

51:30Sal Di Stefano:Well, I feel that. I think that's equal with men. Totally. Totally. Our role models are like. How many cool dads do you know? None. I mean, it's unfortunate. Like, I just watched another cult show, which, you know, I just can't help myself. Naturally. I look for it. Yeah.

51:46Adam Schafer:That's a whole genre, right? Yeah. I mean, this one I couldn't watch, like, into completion because it dealt with, like, kids getting abused. Oh. And it just doesn't. I can't do it. but it started out like I didn't even know there's this subculture of YouTube where it's like you know the YouTube influencers and all that's a big thing but I didn't know it was a big thing amongst like like more men and conservative kind of valued women that were just portraying themselves as a mom and like going and so it's almost like on YouTube on YouTube and they're like follow along and like you know so you know most of those are disastrous because it's like you put your kids all on like the world stage and like everybody has opinions and they're like you know but but it started out with good intention because you know it was like she was trying to portray her role and like all these struggles that she's having kind of raising them and all this and then just gets twisted up and meets this lady that's just like um just a terrible terrible human being who just convinces her needs to add this like really strict discipline all this ends up removing the kids from her husband and then like disciplining them to the point where it was abuse so anyways but like what it highlighted to me is i didn't know it was like a big subculture now where they make money

53:05Sal Di Stefano:like as an influencer mom now is that is that uh separate or does it fall in the same category as the trad wife movement that was popular that's a really different yes it's different it's different it's more like um i think two media is not real everybody like christian and mormon and you know So they're trying to kind of, because you don't get a lot of traditional family value content at most places, so I feel like people are starving for it. And so it's like, we're going to portray this on YouTube. So of course somebody in there is going to manufacture it or distort it or just screw it up. It just got sideways.

53:43Sal Di Stefano:Did you guys see the new one that's one of the popular ones on Netflix? I just watched it last night, actually. Is it the Catfish?

53:51Adam Schafer:Yes. Oh, my God. Bro. Bro. Did you watch it? No, my daughter told me about it. Oh, my gosh. You want to hear something terrible? Dude. Can we give it away? This is going to be a spoiler alert. I don't know what it's called. It's like something catfish. It's called... Unknown Caller. Unknown Caller.

54:05Sal Di Stefano:Oh, is it Unknown Caller is what it's called? Unknown Caller Catfish or high school catfish? Yeah, yeah, yeah. Dude, the FBI got involved with this cyber bullying. So it went all the way from the high school, and the high school took it to the sheriff.

54:18Adam Schafer:So this girl's getting bullied, cyber bullied just constantly. Texts and all kinds of crazy stuff. Where it was her mom?

54:26Sal Di Stefano:Yes, bro.

54:26Adam Schafer:That's Munchausen by proxy. What in the? So -

54:29Sal Di Stefano:Bro, 40 - I only heard a whisper of this. Bro, 40 to 50 texts a day and saying things like, go kill yourself. You look terrible. Like, I mean - Like, what? Like - What kind of evil? Bro. And then on top of that, to have done it to your - What's it? Munchausen? Munchausen by proxy, I think it was called. So the poor daughter still wants her mom after her mom did that to her for two years. Dude. Two years of torturing her daughter in high school, texting her saying...

55:01Adam Schafer:So for people who aren't familiar with what that is, this is... I know. Explain it because Katrina was trying to ask me and I was trying to explain it. It's a terrible, terrible, evil situation, but where it's a mom, for whatever reason... She's a kid sick, so they can't attend to them. They feel like they need to be needed by their children for whatever reason. and so there's cases of women slowly poisoning their kids. So the kid's always sick. So mom always -

55:23Sal Di Stefano:Yeah, just enough not to kill them, but enough to where - Always keep them dependent. Yeah.

55:26Adam Schafer:And so what she was doing is she was bullying her daughter so that her daughter was so sad. Cry to her. And needs help.

55:32Sal Di Stefano:Yeah. Yeah. And then of course her daughter has no idea. It's mom because mom is confined. They had the whole school full. They had her poor husband. Poor husband had no idea.

55:41Adam Schafer:Who's doing this? I'm going to find her. Yeah. It's her wife.

55:44Sal Di Stefano:Oh my God, dude. It was - Yeah. I just watched that last night and I was like, what a terrible, terrible. And then the poor girl, right. Is still, still wants, she had, she served a year and a half in prison. Okay. For all this. Cause it was, it was so bad. And so she gets out and her daughter still is starving for a relationship with her, still wants to be with her mom. And it's like, man, talk about, you know, and then, you know, she, she, in court, she pleaded like about her trauma and stuff like that. And it's, it's like so true that hurt people hurt people. Yeah. But then you had to wonder too, like, okay, now your daughter's been hurt.

56:21Sal Di Stefano:She's probably not resolved this. She's like confused why she still even loves and wants to be with her mom. It's like, I, you got to hope that this doesn't come out of her later on in life because of that was imprinted on her generational.

56:32Adam Schafer:Yeah. This is how it becomes generational. Yeah. Oh yeah. That's it. Right.

56:35Sal Di Stefano:That's it right there. That's the one. And now that was why you were going to bring that up. Oh dude. I just watched it wrong. Oh, crazy. So wrong.

56:43Adam Schafer:I, Yeah, I'm going to take a left here because people, one of our partners, Z-Biotics, people will write in, how does this work so well? How does it happen? So I'll explain it on the show so that people understand how this works. So it is a probiotic, but it's been genetically modified. And what happens when you drink it and then you drink alcohol is the bacteria helps break down acetaldehyde, which is releasing the gut from the alcohol. Now, typically what happens is your liver processes alcohol and gets rid of the acetaldehyde. But if it goes in the gut, it goes directly in the bloodstream, makes you feel like garbage.

57:17Adam Schafer:So that's how it works. So you take it and it destroys or breaks down the acetaldehyde in the gut. That way your liver can do its job and you feel way better.

57:25Sal Di Stefano:So, okay, I know that there's a protocol for it.

57:29Adam Schafer:Which if people really understood just how groundbreaking the science is for this product.

57:32Sal Di Stefano:It's very groundbreaking. It's insane. Yeah, it's turned me into somebody who actually drinks alcohol. I didn't drink alcohol before. I don't know how good that is. It's probably not the greatest commercial to say that. But I mean, it's been nice. It's been nice that I can actually enjoy that and not feel sick from it. But I – and I know that they say you're supposed to have it first before you have any drinks. But there's been times where I've forgotten to take it a drink or two in, and I take it, and I feel like it still works. So it's still got to be helping.

58:02Adam Schafer:Yeah. Before is better, but if it's close, you're still okay. Yeah. That's what I've noticed, too.

58:06Sal Di Stefano:Yeah, because I know that they tell you that. Like, no, no, no, you got to take it before. Yeah, but I was like, oh, man. Or one drink I noticed turns into the second drink, and I'm like, oh, this might end up being a couple drinks tonight. I better take that because I don't want to feel terrible. And so then I'm like, I'm still going to take it. And when I take it, it keeps me from feeling terrible.

58:24Adam Schafer:Yeah, the technology that they use to make this product is remarkable because I know that you can use this technology, genetically modified bacteria, to do all kinds of things.

58:32Sal Di Stefano:I know.

58:33Adam Schafer:But this is just a trip.

58:34Sal Di Stefano:You know, I got to talk to Katrina because - The potential's trippy. And maybe, Doug, you pulled their website. I know they were working on some other things. Yeah. And, you know, I'm not as tied to the partners as I used to be. And so I got to ask Katrina if they've already developed something else or not. No. Well, they have the carb, the one that— Yeah, right. The carbs into fiber product.

58:53Adam Schafer:Yeah. So you take it, then you eat carbohydrates, and it turns them from starches to fibers. See, I want to try— Have you tried that? I haven't tried it. No, I haven't tried it. I've tried it, actually. Oh, you have? I actually like it. Oh. I mean, full disclosure here, maybe too much information. It helps me be regular. Yeah. Oh. Yeah. Oh, interesting. Someone gets a good stool. So when Doug eats his gummy bears, then he just says poop is normal. They're not gummy bears, though. It's powder. It's not sticky and rainbow. Yeah. Sticky rainbow. It does. Bro, if you have sticky rainbow poop, call the doctor immediately.

59:24Adam Schafer:Soft serve.

59:25Sal Di Stefano:So I want to bring up, because we don't ever talk about this, we always treat it sometimes after that. But yet we always get asked a lot of times too about the shirts and apparel and stuff like that. If you go to Mind Pump store, we have all kinds of stuff. We just don't push it. We don't promote it. We don't talk a lot about it. But then we have all kinds of cool apparel. And there's always sales going on or a new drop that's happening. And so since it's not a primary focus of the business, you don't hear it a lot on the show. But I've been meaning to bring it up because I know we've been putting a lot of energy into new designs and new stuff there.

59:57Sal Di Stefano:And so I'll try and do a better job of reminding the audience. But if you've never been to the Mind Pump store, go to mindpumpstore.com and you can check out all the different apparel that we have.

1:00:06Adam Schafer:Element is an electrolyte powder you add to your water. It tastes amazing. No artificial sweeteners or sugar. And it has the right amount of sodium. Most electrolyte powders, too low in sodium to really make a difference. Not Element. It's a full thousand milligrams per serving for better workouts, better pumps, better hydration. Go check them out. Go to drinklmnt.com forward slash Mind Pump. On that link, you can get a free sample pack of their most popular drink mixed flavors with any purchase. Back to the show. Our first caller is Audrey from Rhode Island. Audrey, how are you? Good morning.

1:00:41Hi, good morning. Thanks, Mind Pump, for this opportunity to be a caller. This is something I've wanted to do for a long time, so very excited and grateful.

1:00:49Adam Schafer:Oh, welcome. How can we help you? Um, I'll get to my question, but I want to say thank you first. I have been listening to the show for over five years now. And through that time, you started as kind of my parasocial personal trainers and coaches to help me through, you know, some disordered eating and overtraining and towards a much healthier relationship with fitness and exercise. So I really appreciate that. And I also have gotten a lot of value from the introductions of your show where you discuss mainstream trends and some current events and mainstream narratives and political things. I find a lot of value from your discussions and the way you challenge each other.

1:01:30It doesn't always, I'm probably not your typical demographic when it comes to that. And as I'm not a parent and I'm a young liberal grad student, so I get a lot of value from hearing your perspectives. It adds nuance to my own ideas and kind of pulls me out of my echo chamber. And so I listen to every episode all the way through and I get a lot from those. So thank you.

1:01:54Adam Schafer:Wow. Thank you. I love that. I love that. It's awesome. Yeah, so my question is kind of how to balance some upper and lower body training around my serious focus on improving my favorite sport, which is bouldering and rock climbing. I've been going climbing about two to three times a week for about a year and a half now, so it's still fairly new to me. And I haven't quite dialed in my training routine around that when it comes to strength training. And I do enjoy a little bit of running to try and get faster. My goals are to improve my bouldering skills, maintain a good level of cardiovascular endurance and speed, and then also build a strong, athletic, lean body.

1:02:39And so I was hoping to get your advice on kind of how to structure a routine around all that climbing. Currently, what I've been doing is, like I said, climbing two to three times a week and then trying to do some full body routines around that. but it ends up kind of just looking like push movements and leg movements. And I feel that I'm lacking some of the more athletic performance or kind of challenging different planes of motion. But I don't want to overdo it on the upper body since I am climbing so much.

1:03:08Adam Schafer:Yeah. Good question. Really, really good question. And so you're really serious about bouldering. So of course, bouldering is going to be the most important thing that you do, right? It's going to be practicing the skill of bouldering and in bouldering and climbing require a great deal of mobility and end range strength. So for people who aren't familiar, when you watch bouldering or rock climbing, isometric strength is important because oftentimes you have to hold yourself in certain positions while you're looking for a place to put your foot or your hand. But then also you reach for areas and then you got to be able to grind yourself out of those areas to get to the next spot.

1:03:48Adam Schafer:And so for lower body, what you want to do is really challenge end range of motion strength. And for the upper body, you want to do a few exercises. And what this looks like is like once a week strength training. More than that is going to impede on your progress in bouldering. Because bouldering, I mean, it's quite intense. And there's a huge strength component.

1:04:12Sal Di Stefano:And you're doing it at least two to three times. That's right. That's plenty.

1:04:15Adam Schafer:That's right. So what would a good lower body exercise look like? You know, sumo stance, deep squats, split stance, exercises with a really wide stance.

1:04:28Sal Di Stefano:Long range strided lunges. Cossack squats. Lunges, caossack squats would be great.

1:04:33Adam Schafer:Yep, yep. Where you're really focusing on control and that end range of motion and stability. And then for upper body, you're picking a few strength exercises at most, and the intensity is moderate. it. So what it looks like is you're, you're doing sets of five or six, uh, with a weight that you could probably do nine with or 10. So it's hard, but it's not really hard. And you're just practicing the movement. What you should notice if this is all works together is when you go bouldering, you should feel stronger. You shouldn't feel like you just took away from your ability to boulder.

1:05:07Sal Di Stefano:Do we have a, a program right now that we could just like scale her down to one day a week and say follow that like what would be closest deal it would be like phase two of performance like if you know just pick one of those yeah exactly just that like one or two or like a week of that um just do the one workout from that um particular phase because it focuses so much on all the different ranges of motion and um you know different planes of motion so Audrey do you have performance yet mass performance no I was kind of between that one or performance 15 because I was wondering, I do like to be at the gym.

1:05:42So if I could break it up a little bit over multiple days. That's a great option too.

1:05:48Sal Di Stefano:Okay. Yeah. Yeah. That'll pretty much solve it. If you were already leaning that way, I would prefer that way. Cause you just doing two exercises a day is going to be far better and less likely for you to overreach. That's right.

1:05:59Adam Schafer:Yeah.

1:05:59Sal Di Stefano:Cause if you're in the gym that much, that's perfect. Yeah. Yeah. Yeah. I like to get there, you know, kind of in the mornings almost every day and for a shorter period of time before school.

1:06:08Adam Schafer:So I, I appreciate that. No, that's perfect. And then what you would do is on the days you boulder, you could either skip those days or you can do the strength training at the end, but probably better to skip those days. So what it would look like is 15 performance, then you do your bouldering. And then when you, when you're not bouldering, then you would just jump right back into the program. Wow. Yeah, that would be great. That's some of the advice that I'd want. And it, I think would include more of those multi-plane movements that I'm not doing when I just end up benching and squatting. Yeah.

1:06:36Adam Schafer:And, you know, keep in mind, like those traditional exercises will help as well. So there's nothing wrong with them, but I like 15 performance because it's so functional based. And the volume is so low that it would complement what you're doing.

1:06:50Sal Di Stefano:I wouldn't follow it by the week either. The way I would follow is just workouts in a row. In other words, like you're, you know, you're going to be every day that you go to the gym, you're just, that's workout one. Then you go the next way. It doesn't matter if it falls on the, this goes into the second week. Do you know what I'm saying? So you don't have to, even though we structure it by the week, you know, these are the six workouts. You just follow an order. You just follow an order. So it doesn't matter. So it's like when you're working out, you follow that one. And then the next time you come to the gym, whether it's a day later or two days later, you follow the next workout and just use that structure like that with what you're already currently doing, I think.

1:07:21Adam Schafer:And then make sure to take a day off when you start, if you start to feel a little like fatigued, there's no, just take a day off and then jump back in when you're ready. Yeah, for sure. Okay, great. That's, that's really great advice. I appreciate that a lot. You got it. That's awesome. Good for you. That's a fun sport. Thank you. Yeah, it's great. And it complements training, our strength training a lot. So it's been awesome. Totally.

1:07:41Sal Di Stefano:So great. That's all I have for you guys. Awesome. Thank you so much for calling in. I appreciate the growth mind. Yeah, I love it. We appreciate the support. Of course. All right. Have a good day. Bye. That's awesome.

1:07:53Adam Schafer:Yeah, you know, the bouldering is an interesting, they have their own culture and community. Oh, yeah. And I don't, I'm not, it's not like I'm in it, so it's like I, but I've gone to, what's that, Castle Rock? Mm-hmm. You know, where you go hike, and you go there, and there's always these guys, you know, guys and girls that are bouldering. And you can see, like, they have their own, like, culture. Oh, yeah, Yosemite's big foot. Yeah, like, I had a few trainers I used to work with that were, like, really into bouldering. And they could do the one-finger pull-ups and stuff like that. And it's just that end-range strength and that grip and that control of their body and everything else is, like, on another level.

1:08:25Sal Di Stefano:Yeah, the only thing I would add to her advice is we all shouted out a bunch of great exercises that if she can use some of those and replace in MAPS 15. So if there's a traditional exercise in there.

1:08:38Adam Schafer:It's so well made, though. The 15 is going to cover something. Yeah, she should be fine. I would have put her to kettlebells, too, if at all possible. But just dumbbells is going to work the same. And then side note, for people to always inquire about grip strength and how it impedes their ability to deadlift or whatever, look at rock climbers. the ability of your hands to get strong is we just don't even understand. Like we can get really, really strong hands if you train properly. Our next caller is Nicole from Minnesota. Nicole, what's happening? Hi, guys. Very nice to meet you. My name is Nicole.

1:09:11I live in Minneapolis. I've been listening to the Mind Pump podcast for about eight years. So huge thank you for years of knowledge and motivation. It's incredibly surreal to be talking to you right now. A question that I've been struggling with lately is that my calories are maxed out for my comfort, but I would still like to gain muscle. For context, I'm a 35-year-old female who's been weightlifting for about 10 years, typically bodybuilding style. I'm at the gym five days a week. I'm 5 '7", I weigh 150 pounds, and my calories are currently at 2 ,750 a day. I'm to the point where I'm eating cake, cookies, any other unhealthy food, uh, you know, just something calorically dense to hit that caloric, that calorie limit.

1:09:59Um, I always hit my protein goal, but you know, some days I've gone as far as to just take shots of olive oil just to get those additional calories in. Um, and I just feel like I'm stuck in not being able to gain muscle because I just cannot physically eat anymore. Um, so what advice would you have for a situation

1:10:18Adam Schafer:like mine mini cut you're like a you're like a female sal i mean this is this is like the place

1:10:24Sal Di Stefano:you i always want to get my clients to is to where they look back at me and they're like adam 2800 is just so many calories it's so hard it's like cool let's go on a little cut now so i'd put you in a in a mini cut and i would do this to you every time you start to feel like this right so maybe the cut looks like two or three weeks long uh where we try and lean out a little bit and lower the calories once you feel that appetite kick back up then we bounce back up try and keep you up there for a little bit as soon as you feel that way again we go back down and i would just keep doing that knowing that every time we're in a cut we're going to lean out you're not probably going to build a lot of muscle there but then every time we come back to you know reverse dieting or adding calories we're going to hopefully add some muscle each time we do that have you shifted your training up to do more like low rep uh more kind of power lifting style uh some i typically do you know i try to go for eight to 12 reps so i haven't really i've done a few times where i'll do like a five by five training but typically yeah it's more that bodybuilding style staying within that range okay wow opportunity there here's the thing too nicole

1:11:27Adam Schafer:so you've been lifting consistently for 10 years you've got your calories up you're obviously very very dedicated i could tell you have a lot of lean body mass on your body you're probably pretty strong, uh, at some point you start to reach a kind of a genetic limit. And, uh, this is probably not a calorie problem. So once you, once you, you, you get 10 years plus into it, um, you know, it can be a calorie problem sometimes. I don't think that's the case though with you. I don't think eating more is going to get you necessarily more muscle at this point, the nuances of, of workout programming become more important.

1:12:03Adam Schafer:So that's what you want to look at is your workout programming. That's where you're going to find the solution. It's not going to come from your diet just based off of what you've said. So what I would look at for you is, or what I would try to do with you is I would try to reduce volume. I would train for strength for, you know, 12 weeks. I would experiment with really low volume failure training, you know, more like a heavy duty Mike Menser style of training. I would look at all these kind of different styles of training to see if you could start moving the needle again. But again, typically with someone like you, this is where workout programming becomes even like just the nuances and changes become more important.

1:12:44Adam Schafer:And it's not like I'm going to change the exercise or I'm going to change the rep range a little bit. It's like really, really trying a completely different style of program and giving yourself like eight weeks, you know, at that, at that, with that attempt.

1:12:57Sal Di Stefano:Nicole, you've been listening for eight years. Have you gone through mini maps programs? What have you done? Yeah, I used to do, you know, I think I did about seven bodybuilding competitions. And so I've just cycled through. I used to have an online trainer for when I was doing that, those programs. And I've just cycled through old bodybuilding routines that he had provided me with at that time. So you're doing five. So no maps programs yet? I have not.

1:13:23Adam Schafer:Welcome to a new world. Yeah. Yeah. Yeah. So, so tell me about your volume. You're doing five days a week. How many, what do you, what's your split look like and how many sets are you doing per body part? Yeah. Uh, I typically do a chest try more of a bro split chest, triceps, shoulders, back by legs and a full body. And I usually do about five sets, um, four or five sets of maybe four or five different activities for each day. Okay. So, I mean, honestly, even if you just cut your volume down you probably put her on maps anabolic bro yeah put her on maps anabolic and or power

1:13:59Sal Di Stefano:lift yeah either one of those yeah do either one of those do the do still do the advice i gave with the diet so when you get to those places where you feel like that but i have a feeling it's new programming is going to also fix the diet it's gonna make a world it's gonna make you hungry you're gonna you're gonna be training different and yeah no this is follow maps anabolic how how

1:14:18Adam Schafer:good how good is your sleep i want some questions i'm gonna ask some more questions about your recovery. Is your sleep good? Yeah. Sleep's great. Yeah. I, I definitely sleep a lot. And you feel, and you feel good. You don't have any signs of overtraining? Uh, no, just, you know, some tightness in a, in a hip, but I think that's probably just more of my own imbalance than anything else. Um, but I, I would say, you know, no other real, I, like I said, I've been listening to you guys to kind of hear some of those traditional overtraining things and I'm always listening for it. And I don't think there's very much.

1:14:47Adam Schafer:All right, so here's what we're going to do. I have another option. I think MAPS Anabolic Advanced, for someone like you, you're feeling good. It doesn't sound like you're overtraining. Anabolic Advanced is so different from what you're doing, especially the weeks that are failure-based, that I think you're going to see some gains on it. But what I want you to do is when I send that to you, is I want you to do a deload week before you go into it. So before you go into MAPS Anabolic, do a week of easy training, then jump right into Anabolic Advanced. and I'd like to see you again on the podcast in about 12 weeks.

1:15:19Adam Schafer:And I'd like to hear how it went for you. Okay. Okay. Yeah. That, that sounds great. Can I do just, I guess a question with that. Should I try to do something like a mini cut in conjunction with that new programming?

1:15:32Sal Di Stefano:Follow the advice I gave you with the diet. So right now you're feeling, if you're, if you're taking shots of olive oil, just hit your thing. This is, that's enough for me. I'm like, okay, it's time to go the other way. So follow Sal's advice to put yourself on a mini cut for at least to a week or two. That's it. And then go back. And then every time you start to feel like that again, where you're like, oh, I'm having to take shots of olive oil or eat cookies, just hit your calories, go back down again. Just kind of do that to yourself. I don't know, every three to four weeks as you go through the program, interrupt it with a week to two-week long cut.

1:16:02Okay. And a mini cut to you is cutting 300, 400, 500 calories?

1:16:06Sal Di Stefano:500. If you're at 2750, you could easily go down to 22, 2100 calories for a week or two. Yeah. Yeah. Yeah. Totally. I agree. Yeah. Yeah. And then that, and then that should, so yeah, especially since you're, you're really pushing it 2750, I'd say go down to 2 ,100 calories and do that for that week or two, then go back up. Yeah. And I want to talk to you in 12 weeks. I want to see how this goes. Yeah. I think you're going to see, I think new programming, you're going to see a big difference. Yep. Yeah. And I think just having been a bodybuilder, when I hear cut, I think you're going to lose muscle.

1:16:38Right. And I, so I think that's kind of kept me where I've been at as a week. No, let me tell you on the science.

1:16:44Adam Schafer:Okay. When you do a mini cut for like a week, you're resensitizing your body to the calories. And so, okay. So you've competed, right? You know what it's like to get ready for a show. You know, the gains you get after the show, when you start to refeed, all of a sudden your muscles fill out, you get these incredible gains. There's this, there's a sensitizing effect that comes from a cut that when you reintroduce calories, your body wants to grow. So that's all we're doing is we're taking advantage of that with a really shortcut. Yeah. Yeah. That sounds great. Thank you so much. You got it. Can't wait to hear back from you.

1:17:15Adam Schafer:Yep. Okay. Yes. Thanks for checking in on me. I think I needed that in order to kind of make the change. So thank you. We'll see you soon. Thanks. Yeah. I mean, it's a, when you get to that level, uh, I mean, sometimes it's over training and in a case like this is when you start to mess with programming, it becomes more important. Well, it also sounds like she's been doing the same thing for a long time.

1:17:34Sal Di Stefano:Watch what it'll do. it'll also solve the diet problem because when you when you're so your body's so adapted to your training even when you're doing a lot like she is it's not stimulating it's not growing it's not needing any additional calories it's figured it all out how to maintain stay where it's at soon as she starts doing something different and from the programming perspective it's going to kick up the body go oh shit this is new adaptation new we got to move and it'll it'll kick the

1:17:57Adam Schafer:appetite up too watch that's right our next caller is scott from pennsylvania what's up scott how doing scott hey i'm great how are you guys good man how can i help you well um just uh love what you guys do listen to it all the time you guys are kind of my workout playlist um so i just really appreciate the i like hearing about your families i like hearing about your path as fathers and and all of that stuff so um question is uh try many of your programs um own a lot of them i love them. Super easy to follow, appreciate them. So 57-year-old male, 6 '4", between 230, 235 pounds. Spent most of my youth skinny, went to college, discovered beer, and have been chasing a lean body ever since.

1:18:46Went through the Atkins Whole30, other restricted diets. I would always lose weight fast, but as you know, put it back on. Did CrossFit for many years, love the competitive side is I was a college basketball player and a coach. I love to golf and I love to work out. I struggle with not working out every day and I've tried push-pull legs. I've tried hit, five-by-five, et cetera. They all have been good and I've been able to get much stronger, which I'm really proud of. I'm a high school principal and love to go to our weight room after school when the kids are there, throw on my headphones and lift alongside my students.

1:19:20It has gained me some credibility with the students as well, especially when they see that I can do strict pull-ups. Yeah. Man of God. Yeah. Man of God who longs to live a Christian life alongside my bride of 18 months, who is also an avid workout woman and strict macro counter and meal prepper. She sends me to work each day with macro-friendly food and meal preps like nobody's business. However, I feel that my body, while strong, is covered in a bit of a layer of fluff. I feel strong, but don't feel the aesthetic is there. So I'm looking for advice on what my week should look like with workouts, steps, cardio, lifting programs, and also proper macros.

1:19:59I have a love-hate relationship with tracking and on and off again, but willing to do it in a search of a leaner athletic physique. I've tried online coaches before and had results, but I think it was at the expense of how my body felt. The training was way too intense, and the feedback was not customized as I felt like I was on an algorithm. Um, um, and just respect you guys and, and would like any feedback that you would have.

1:20:22Adam Schafer:Well, Scott, first of all, amazing. Yeah. Amazing. I think you're kicking an example for the kids. And I love that you work out, uh, in the gym with your students. I wish I had a principal like you when I was so rad. That's so cool. You say you got a layer of fluff. Uh, what, you know, your body fat, let's, let's get, let's get objective here because what it's maybe is that you may be a little bit, you may be stuck on a hamster wheel if I need to get my body to change when, in fact, you're doing pretty damn good. So where are you at body fat percentage-wise? Do you know? Well, I have a Hume scale.

1:20:56Adam Schafer:Okay. I don't know if one of those body pods. And yesterday I did like the whole chat GPT, upload a picture and have them decide. So anywhere probably between like 21 % to 28 % body fat. I don't feel like I'm 28%, but that's what chat GPT spit out as I put in some statistic. I don't think you're 28. I'm even surprised at 21. You'd have a big belly. You said a layer of fluff, but a big belly would be 28 or even 21%.

1:21:24Sal Di Stefano:Yeah, you're not 28. But 21 is even higher than what I would have guessed you. I would have guessed you in the mid to high teens at most. Yeah.

1:21:30Adam Schafer:Have you ever had a caliper test?

1:21:32Sal Di Stefano:I have not. And I've considered also getting a DEXA scan done as well. Yeah, that would help. Yeah, I would do one. But let's pretend you are at 27%. I think there's things that we can do, advice we could give. Yeah. Have you recently tracked calories at all? Do you have an idea of kind of where your maintenance is or where you tend to hover? Yeah. So when I do track, I was tracking at like 2 ,200 calories. I felt that was too limited. Have bumped that up the last couple of weeks to 2 ,500, making sure that as part of that, I'm getting between 200 and 220 grams of protein, making sure I get that each day.

1:22:12Sal Di Stefano:reverse dieting yeah that's low for a guy very low for you 6 '4 230 yeah working out it's kind

1:22:17Adam Schafer:of low way low there's a couple ways to approach it i mean you could do a reverse diet slow reverse diet and just focus on building uh strength and muscle and track that don't get carried away with it and which i don't think you would you track things so what i mean by that sometimes people reverse diet they don't track and they just go i'm gonna eat a bunch more that'd be the wrong approach you'd be a slow you want to kind of slow inch your way up 100 calories 150 calories every two weeks or something like that. And if you're getting stronger, you're moving in the right direction. Then when you're ready to cut, there's a couple of ways you could do this.

1:22:47Adam Schafer:You could cut from, you know, when you get yourself close to 3 ,000 calories, that's where I'd probably want to get you.

1:22:53Sal Di Stefano:At least.

1:22:54Adam Schafer:At least. Yeah. And there's a couple of ways you could do it. You could just kind of consistently be at a deficit or you could be around 3 ,000 calories and have a couple of days of low calories, which for some people seems to work a lot better. That works a lot better for me.

1:23:07Sal Di Stefano:Scott, are you really sedentary at work or do you move around quite a bit? What's your steps like? Yeah, no, my goal is by the time I leave school each day is to be at 10 ,000 steps. And I've been getting that. We're about six days into school and I get, I'm about 12 ,000 steps every day, whether I'm working or not, but I don't stay in my office very, very much as a school administrator. I'm out quite a bit with my students and teachers. Scott, we're really low, really low. That's what's going on right now. And I bet because you feel like you have a layer of fat, you probably haven't put yourself on an aggressive bulk in a long time.

1:23:44Sal Di Stefano:Have you done that? Have you intentionally tried to bulk? No. No, never. So there you go. So what's happened is you're metabolically. We've just slowed down and you've gotten yourself in a place where you're so low that you don't want to go up any calories. You're holding on that layer of fat. Your body is not responding the way you want it to because you're already lower than you should be. I mean I would want to get you above 33, 3500 calories eventually like you you're a big dude you're not a little guy you're 6 '4 230 you're bigger than me 3000 is low calories for me so that's me cutting so 3500 to 4000 and the fact if you were sedentary it'd be different if you said you were only moving 2000 steps but you're moving 10 ,000 steps and you're that big of a guy and you're working out oh yeah we need to We need to reverse diet you and just get you to a place where you're pushing over 3 ,000 calories and then bring you back down to like 2 ,500 and you're going to lean that body fat right out.

1:24:42Sal Di Stefano:Right out.

1:24:43Adam Schafer:And you can step – you can go slow if you want. Yeah. If you're afraid of gaining tons of weight or whatever. Like I said, 150 calories a week or even every two weeks and just take your time. And if you're getting stronger with some of the core lifts, you know you're moving in the right direction.

1:24:58Sal Di Stefano:Give me an idea too of the last maps program you follow, because I think a good thing strategy to do right now is to put you on something totally different. And why we're, why we're reversed on you would be a great strategy. Yeah. Probably the most recent one I did was, um, aesthetic. Okay. And, um, most recently after one of your episodes, I think it was the August 6th for, um, what you should do the workouts you should do if you're over 50. Yeah.

1:25:22Adam Schafer:Yeah. So it was like sled push. Like today I'm, I'm scheduled to do a sled push, the incline press, So those exercises, Sal, that you outlined that one episode of like, here are all the things you should be doing, three sets. So I've been doing that for about three weeks. And then one day a week, I'll just do like a kind of like just like an active movement, just with some movements, just with the barbell, just to. And I'm great. I mean, I'll do push up challenges and pull up challenges. And that's awesome. I just like to move and just like to be.

1:25:51Sal Di Stefano:Yeah. Yeah. I just like to be in the gym. You're an active guy with low calories. Calories are too low. Yeah. You're just a, you're, you, yeah, we need to get you up. and it'll be a little bit of a process, but I tell you what, just check in with us. Are you in the private forum yet? I am, yeah. Okay, so this is the goal. We're going to reverse diet you, so we're going to bump the calories at least 250 to 500 calories. What program do you want to put them on right now? 40 plus. 40 plus. I love 40 plus for you. So put you on 40 plus. We'll send that to you. Follow that as it's laid out. Awesome.

1:26:20Sal Di Stefano:What you're doing stepwise, the fact that you got wife making you macro-friendly meal, I mean, you're good. It'll match you really well. Yeah, you're good. And just trust the process. Anytime somebody is used to kind of lower calories and they're afraid of putting body fat on, there will be a psychological part as you start to – you're going to fill up a little bit. And so don't allow that to freak you out. I promise you 500 more calories is not going to make you fat. You'll get stronger. Yeah, you're going to get – and that's what we want to see is getting stronger. It's getting stronger in the gym.

1:26:49Sal Di Stefano:And then every time you have those feelings like you don't like it or you feel weird or you're not sure, message us in the forum. Just stay in touch with us as you're going through that process, and we'll talk you off the ledge every time you think that you need to go back the other direction because we need to get you up over 3 ,000 calories for sure. Your level of activity, your size, your lifting weights. Think of it this way, Scott.

1:27:10Adam Schafer:If there's an economic recession, you're trying to not spend money. That's what happens when your calories are really low and you're telling your body to build muscle. It's like, nope, I'm not going to build muscle. In fact, we're going to hold on to this body fat as an insurance policy. Yep. So, you know, a guy like you, that active Adam's 100 % correct. I think it's just holding on to body fat. It doesn't want to build any muscle because you're not giving enough calories. Yep.

1:27:36Sal Di Stefano:Awesome. Cool part is this is very solvable. And when we unlock this, just watch. Yep. Yeah. This is cool. Great. Yep. Great. I love it. I love it. Right on. Yeah. We'll send that over to you and then stay in touch with us in the forum, Scott. Will do. Thank you guys. Appreciate it. You got it. All right. What a cool principle.

1:27:54Adam Schafer:Yeah. You know, and he's 100 % right. From the top. You're in the gym with the students. It's just, you connect with them on a whole different level. They see that, you know, you're working out. I had a math teacher like that. Respect. He'd go lift and he was so strong and just, you know, everybody just loved saying that. But yeah, your calories are too low. Your body is going to try to get rid of muscle.

1:28:14Sal Di Stefano:Yep.

1:28:14Adam Schafer:And it's going to, you know, through hormones and metabolic changes, hold on to body fat. That's what ends up happening.

1:28:21Sal Di Stefano:Oh, and he said it. He's like, I asked him, have you ever tried? Oh, absolutely not. Yeah, he hasn't even tried. He hasn't even tried to bulk. So he's been carrying this little layer of body fat. Probably every time he's on a kick or being consistent, he's keeping the calories low because he doesn't want to put any more body fat on. He needs a reverse diet. So yeah, I can't wait to see what happens because I think he's actually going to be super. Oh, yeah. So when that consistent with the lifting and everything like that, adding calories to him, find a different program. Oh, yeah. Our next caller is Lauren from Indiana.

1:28:49Sal Di Stefano:Hi, Lauren. How you doing, Lauren? Hello. Hey, guys. How's it going? Good. How can we help you? Good. Well, let me read my email. It's about a low histamine diet and my training. And then I'll give you an update on some changes that I've made in the last several weeks that might help with your answer. So my email says, hey, guys, I need some help sorting out my nutrition and programming while I'm on a low histamine diet. I'm 46 years old and while seeing a functional medicine practitioner to sort out my gut issues we recently determined that I have a histamine intolerance that has caused a lot of allergy symptoms and reoccurring headaches and after going on this low histamine diet which is a whole foods diet but also excludes some healthy for you foods I found that I'm not eating a lot of calories.

1:29:43I sometimes eat between 1700 to 1900, but I'm trying to get to between 22 to 2300 calories a day to maintain my muscle mass, but it's really hard. I feel really good on this diet, but I'm struggling to figure out what to eat. I've narrowed it down to greens, berries, meat, some nuts, rice, and sweet potatoes. And so I'm sure you can imagine eating that kind of food makes me feel full on lower calories. In addition, I just started coaching a group fitness class. They encourage us to take the class to connect with members. It's a progressive strength-based class, but also has a short Metcon at the end.

1:30:22And I don't always want to do the Metcon. I know that at my age, lifting heavy weights is the most important thing. And when I think about the fact that I'm struggling to get calories in, I'm really concerned I could be overdoing it in the gym. So Two days a week, full body strength training, two days mobility, one day Olympic lifting, one day focused on squat and press because that's the class that I take with the members. I walk 10 ,000 steps a day. I stretch throughout the day. I'm currently in my off season of CrossFit. And so during my off season, I'm trying to build the strength and maintain the muscle before training four months for the CrossFit Open.

1:31:01Please help me figure out what to do with my nutrition. I'm concerned I'm going to lose this hard earned muscle at my age. I'm in the thick of perimenopause. I want to take care of my body, but I love the people I coach. I want to show up for them. What's your advice on how I can get my act together?

1:31:15Adam Schafer:Lauren, this is not a diet problem.

1:31:19Sal Di Stefano:This is a, you do too much exercise and over-train problem. Yeah, yeah. You're not going to really do the CrossFit open. Are you coming up with all this going on? Yes, I want to. That's why I'm trying to figure out my diet situation. Your body's trying to tell you don't. It's not going to happen right now. It's what it's trying to tell you.

1:31:38Adam Schafer:So you're trying to fix your gut health, okay, which is a process. It's a bit of a process. Right now you're on a low histamine diet. You're trying to heal your gut. Any thyroid issues? Yeah, so that's what I wanted to give you an update on. So in the last actually four weeks, I met with my functional medicine practitioner again. The gut issues are resolved. I'm on a maintenance protocol basically. Um, so now we've decided to tackle, I'm right on the cusp of potential low thyroid and my testosterone is super low. So we've decided to tackle the testosterone first. So I'm on a very low dose of that right now.

1:32:20And we're supplementing for the thyroid. If I cannot get my thyroid up in the next couple of months, we're going to, I'm going to go down the route of medicine for thyroid.

1:32:32Adam Schafer:I've got good news and bad news for you. Okay. The good news is there's a solution here, which I'll get to. The bad news is you're not going to want to do it. Okay. So now here's the deal. The reason why you run into these problems, histamine intolerance, gut issues, thyroid issues, low testosterone, is because you've over-trained the hell out of yourself for a long time. It's probably what happened. Okay. And the reason why I asked you thyroid issues is because while you're talking to me and telling me all the stuff you're doing and you had gut issues, I like 90 % chance there was some thyroid stuff going on as well.

1:33:04Adam Schafer:Typically it's what you'll see in women who beat themselves up for a long time, uh, is they start to develop antibodies to thyroid or develop thyroid issues. Now you can bandaid it with hormones, but if you keep pushing yourself down this path, it's going to get worse, worse and worse and worse. So, so here's what we got to do. Once you heal, once you fix the gut issues, you got to give yourself time now to allow the gut to heal. So once it's remedied, that doesn't mean you go back and you're like, I'm good. Think of the gut as you have this gut lining. It's been damaged. We've solved some of the issues with, let's say SIBO, let's say, you know, the histamine issues, your body's not so reactive.

1:33:41Adam Schafer:You got to give your body time to heal now. Overtraining, by the way, or beating yourself up destroys the gut. Okay. That chronic inflammation also contributes to gut inflammation. There's a very strong correlation between people who beat themselves up in the gym too much and gut issues. Very, very strong. You can look at the data on this. It's pretty remarkable. What you need to do, focus on gut health, back way down on your training. The worst, worst, worst thing you could do is go compete in CrossFit. So if you really want to get better, don't go into CrossFit. If you want to push yourself into menopause early and have hormone issues that plague you for a long time, go do the CrossFit competition.

1:34:24Adam Schafer:So if that's what you want, that's what's going to happen. I would bet money on it. So this is what your routine should look like. You're teaching your class once a week. You're going to do two days a week of strength training. That's it. There's nothing else. And it's two full body days, moderate intensity. You're going to allow yourself to heal, which could take three months. It could take a year. And through that process, your hormones are going to start to feel better. You might need to go on hormone therapy because you said perimenopause. I don't know how old you are. So you still might need.

1:34:55Adam Schafer:Nonetheless, what will happen through this process is you're going to feel like you got your body back. You're going to start to feel like, oh, my God, my body is responding and I'm doing way less work. This is amazing. The challenge is going to be breaking the chains of this dysfunctional relationship you've had with exercise for so long. it's probably scary to you to say don't do the CrossFit thing because you've got this relationship with it you gotta dump it, you gotta break up with his boyfriend, he's abusive he is, he's abusive it is not serving you walk away, walk away it was fun at the time and I'm telling you, if you get out of it and give yourself time to heal you may later on be able to slowly work yourself back into competition but it ain't gonna be beating the crap

1:35:40Sal Di Stefano:out of yourself, and by the way, those two workouts a week should look nothing like CrossFit training. Nothing. Big rest periods. Three minute rest periods between everything. You're doing like four lifts. Three minutes. You're just getting strong with four lifts. Yeah, focus. That's it. Moderate intensity. No endurance. Lots of rest in between sets. Nothing like probably any of your CrossFit training looks like. That's what it should look like.

1:36:01Adam Schafer:Aesthetically, here's what's going to happen. At first, you're just going to start to feel better. You're going to feel libido get better. Energy start to get better. Sleep will start to get better. Oh my gosh, I think this is kind of working. And then slowly what'll happen is you'll start to build muscle. You'll start to feel good. You'll start to have all this energy. And it's going to feel like your body is responding like you probably haven't experienced in a long time. And then you're going to be tempted to want to go back and do it all again. And then you're going to be tempted to go beat yourself up again.

1:36:29Adam Schafer:I feel so good. It's hard when you're a CrossFit coach too, so. Of course. Yeah, well, it'll make you a better CrossFit coach, Lauren. Yeah. Yeah. Because I can guarantee you have a lot of students like yourself. In fact, you're probably a better coach to them than you are to yourself. I'm sure you've given this advice to other people. So it'll make you a better coach as you experience this. What advice do you have on my calories? Just eat more of what I'm already eating if I can. If you can. And, you know, a good meal. I'm somewhat familiar with histamine intolerance. My kids, we've dealt with it with my kids, so we've had to work around this.

1:37:05Adam Schafer:You know, a high fat content ground beef made with rice is a real easy way to get nutrient dense calories. Dr. Becky Campbell has a great book with recipes for that as well. We use it all the time. But yeah, like if you made a bowl with rice and like 80 % ground beef, like that's a high calorie, easy to eat, you know, dish right there. It gives you your proteins, your fats, your carbs. It's low histamine. It works. Of course, you want to, and I'm sure you're familiar with this, like, you know, if you save meat, the histamine content goes up. So make your servings so that you can eat them kind of in the moment.

1:37:42Adam Schafer:And that's it. But back way off on the training and your body will heal. If you don't, this is going to be tough. Okay. Sorry. Okay. It's a hard pill. I know. All good. No, that's why I asked the experts, right?

1:37:55Sal Di Stefano:Yeah. If you follow us and you do listen to us, I'd love to hear back from you because I think it'll be life-changing. You know what? I'd be so happy.

1:38:01Adam Schafer:That's a good idea, Lauren, because I'm afraid it's going to be tough for you. Why don't we have you back on in three months so we can see how you're doing? Yeah. Okay. That sounds good. All right. Support system over here. We'll see you in three months. Okay. Sounds good. Thank you, guys. You got it. Take care. Thanks. Bye. She's like, fuck no.

1:38:18Sal Di Stefano:Not what you want to hear. She's like, yeah, cool. Not what you want to hear. Cool story, guys. Not what you want to hear. Let me go figure this out. You know, I got to tell, too, just talking to the trainers listening right now. That's a tough one.

1:38:28Adam Schafer:When you become, when you start to gain experience, this is why you can't experience Trump's everything. Like you've been training people for a long time. What I did right there, and I just want trainers to understand this, is I knew that she had thyroid issues, but saying it, it made her go, oh crap. How did he know that? I know that because you beat the crap out of yourself. You're in perimenopause. You have histamine issues. You're going to have thyroid issues. I only said that so I could show her. I know what I'm talking about.

1:38:57Sal Di Stefano:I mean, the obvious one for me was that I'm doing all this stuff right now that I have issues with just so I can go do the CrossFit Open. It was like, this is probably how you got there.

1:39:06Adam Schafer:And the fear of that. I can figure this in some way. It's like competing. And the fear I would have for someone like her is she goes the full hormone therapy route, which eventually. And then she feels good.

1:39:15Sal Di Stefano:She feels good and thinks that she's solved it, but it's not.

1:39:17Adam Schafer:It's like progesterone at night, testosterone, then maybe growth hormone and then thyroid in the morning. And it's a Band-Aid. And then she keeps going down this path. and then in four or five years, crash is really hard,

1:39:28Sal Di Stefano:which you don't want to do.

1:39:29Adam Schafer:But if she does everything right, she's going to have a miraculous change in how she feels.

1:39:33Sal Di Stefano:I hope she takes it. She needs to heal. I hope she takes it. It's a hard thing to do. I can tell that it was not what she wanted to hear and not the plan at all. So I really hope that.

1:39:40Adam Schafer:Having her back on might help. I know.

1:39:42Sal Di Stefano:We could berate her if she does. Somehow we'll get in there. Come on, Lauren. You got this. We're going to get in there, dude.

1:39:48Adam Schafer:I believe in you. You can do it. Look, if you like the show, come find us on Instagram at Mind Pump Media. We'll see you then. 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.

1:40:35The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. if you enjoy this show please share the love by leaving us a five-star rating and review on itunes and by introducing mind pump to your friends and family we thank you for your support and until next time this is mind pump