2691: 7 Red Flags That Your Workout Isn't Working (Listener Live Coaching)

15:09Sal Di Stefano:I think Doug uses it as a booster.

15:12Adam Schafer:I don't think you'd be able to see it on the table if you didn't have it underneath it. Don't sit on that, dude. That's my favorite book. It's most of that book. Sorry, Doug. Most of that book is - Never gets told. It just keeps on giving. He's going to stab you with it. Most of that book is exercises. and when I first got that book my workout was everything I literally opened the book I went to page one and I did every single I did two or three sets of every every exercise I remember I was in the backyard for three hours something like that Arnold was a volume monster too yeah but even he didn't follow that it was just giving me all the just giving me multiple exercise per body part I just did all of them and I'll never forget like I was just in school I'd be like oh my god I'm dying I'd come home take a nap my mom's like what's wrong with you And then I'd wake up from a nap, go outside, work out for three hours.

16:08Adam Schafer:Yeah, I was beating the crap out of myself. But anyway, your energy, a good workout program should give you more energy on the times you're not working out. You should be more energized, not less.

16:17Sal Di Stefano:Another way to even evaluate that is immediately after. Like, I know when I'm doing just the right dose, I actually, and it took a while to train myself to be able to do this. Because I leave going, oh, I could do more. You know, I leave going like, oh, I've got more in me. But that's the perfect place to leave. Not the, oh my God, I just cashed everything out and you're walking out. You're taking a nap. Yeah, you're walking out so spent. And so it is learning to walk away when you still feel like you have something left in the tank. And then if you do that, the rest of the day seems to get better and better and better with energy versus the opposite of, oh, I still got more.

16:52Sal Di Stefano:I'm going to go back and do more sets. And then you're kind of dragging ass the rest of the day.

16:55Adam Schafer:One of the reasons, there's two reasons why I work out first thing in the morning. One is it just works on my schedule. but two is because it makes me better here. Oh, yeah, it sets the tone. It does. I come in after my workout, and, you know, we start recording probably two hours or so after I'm done, and I just feel amazing. That's how you should feel.

17:12Sal Di Stefano:Even being an anti-morning guy, I do know that the times that I've done that, it's always made my – It's the best. Yeah. It's the best.

17:20Adam Schafer:Next up, this one, a lot of people don't even consider this, but this is a red flag. You're beginning to hate your workout. By the way, I don't care how effective your workout is on paper. If you hate it, it's not a good workout. Just period, end of story. A good trainer knows this. A good trainer knows that part of their job is to get you to develop a relationship with exercise where you enjoy it. So I don't care what the workout, I don't even care if it's strength training. We tout strength training from the rooftops, but if you absolutely hate it and you like other forms of exercise, don't do it.

17:53Adam Schafer:Because doing something you hate isn't going to be something you're going to do very long. it just doesn't they can i mean you can white knuckle it only so far and it's like some people that's their perception of what uh workouts are and what fitness is all about is like white knuckling it to get to the point where you're happy with where you got yeah and then it's like but where's the continuation of that where's the longevity in that it just doesn't exist so

18:15Sal Di Stefano:you got to find a way to enjoy it well this is why that's one of the follow-up questions we always have when even when somebody says something that they run x amount of times a week we almost always go, do you like it? Or do you love doing it? Because if you love doing it, I don't want to take movement away from you, even if it's not the best and most effective way for you to build muscle. So if I'm talking to somebody and they're like, oh, I want to lean out, I want to build muscle, and I run three times a week and I absolutely love it and it's therapeutic for me and I enjoy it, even though I know that's not the most effective way for them to build muscle and then lean out, I still would incorporate or allow them to do it because it's something they love to do.

18:51Sal Di Stefano:That's right.

18:51Adam Schafer:Now there's two ways to approach this. One is to learn to enjoy and love what you're doing if it's effective. This is where I always point people. So if the workout is effective and it is producing results that you want, I don't think it's hard to go from not liking it to liking it. In fact, this is what I got good at towards the end of my career is I got people who hated working out to enjoy working out. Part of it was they started to really see the benefit, the full scale and spectrum of benefits. The second option is if that doesn't work, then don't do it. Try something different.

19:24Sal Di Stefano:I'm glad you said that though, because I do think for a lot of people, part of this process is actually just reframing, right? Because there's a lot of people that will claim they don't like it. That's most of it. And a lot of it has to do with, because you are purely looking at the scale or the mirror as the indicator of how successful this workout is or is not. The sooner you learn to attach it to other things like mood, energy, sleep, libido, all that productivity, it's your job, you know, better father at home. Like once you start connecting the dots that, oh, this workout doesn't just get me, you know, a different number on the scale or a different looking body in the mirror.

20:03Sal Di Stefano:It also does all these other things. It becomes a lot easier to reframe how much you enjoy or like working out. I even being a workout person, I would say that I don't love to work out. I've learned to love to work out because I recognize all the positive things that it brings to my life aside from what I can do aesthetically in the mirror or what I can do on the scale. It can't just be a means to an end. You have to enjoy it.

20:29Adam Schafer:100%. Next, you have repeating injuries. So the occasional injury may happen, especially if you're pushing intensity or chasing a specific goal during a season where you're kind of sprinting with your program. But if you continue to get repeating injuries, especially in the same areas, your programming's not good. And a big consideration with workout programming for people who put together like strength training routines is does this combination of exercises, does this order of exercises, does the way the days line up, do the micro cycles and mesocycles, do those reduce risk of injury or do they increase risk of injury?

21:06Adam Schafer:Like I'll give you a silly example. Like this one, most people know this, but like you wouldn't do heavy deadlifts and then go do heavy barbell squats right afterwards. The, the, the, the injury risk goes through the roof because you've just fatigued the heck out of your erector spinae muscles, your posterior chain with a deadlift. Then you go to barbell squats and you're kind of setting yourself up for another example would be to like hammer your core and then go do, you know, barbell squats. Those are easy examples, but there's many that people just don't see. And if you're following a workout program that you got online or that you kind of put together yourself and you keep getting the same issue, the same knee issue the same hip issue the same shoulder elbow whatever it's your program you gotta change it well it's an interesting one because you'll see this a lot with people that really enjoy this intense class setting or like momentum based you know fitness and that they get really engulfed by it and it's like they'll come back with an injury like a month later or two months later and it's like oh i just need to work myself back to it and then they do the same thing again and then get injured again.

22:10And then they just like, not like really critically analyzing, like, is this really benefiting me and my body? Like not, sometimes it might be a bit of ignorance. Like, I don't know that I could do it differently. This is just like what kind of worked for me. And then maybe I just need to back off a little bit.

22:27Sal Di Stefano:This is actually pretty common. Do you guys remember, Doug, maybe you can look up the stats on how common is it that somebody gets injured in the first, you know, six months where they're working. It's a pretty high percentage. In the beginning? Yeah. Yeah, yeah.

22:38Adam Schafer:Especially for repetitive, like,

22:39Sal Di Stefano:I remember knowing the stat because that was one of the ways that I used to pitch personal training was just that, like, and by the way, statistically, this many people get injured in the first couple months. People used to justify this all the time to me. And I'd ask them, oh, did you have any injury? And they're like, no. And then they look, well, actually, I had like this ankle thing and I had a shoulder. And it's like,

23:01Adam Schafer:it's just, you know, it's just convenient because they enjoy it so much. By the way, this happens with strength training too. too. Like somebody would be following, let's say a good strength training program. They're getting stronger, they're progressing, but they refuse to move out of it. And the next thing you know, they have shoulder pain or elbow pain. Then they use the elbow sleeve. Then they use this. Then they use that to try to remedy the issue without realizing that that program's not working anymore. I would say 15 to 30 percent? Yeah, correct.

23:25Sal Di Stefano:Yeah. And 30 percent for the first 12 months than CrossFit.

23:31Adam Schafer:That's low. I still think it's high. That's higher than Dallas. That's underreported still. Yeah. Those people are embarrassed to report their injuries. Yeah, that's high, dude. That's high. That's really high. Are you kidding me? Yeah. That's 30 % of people that are going to get hurt. But, you know, if you follow good programming, your odds of getting hurt the first year should be close to zero. Yeah. You don't need to get injured. That's the thing. No, no, no. There's a lot of ways to avoid that. Not at all. All right. It lasts, your appetite declines. Good programming will actually do this.

24:02Adam Schafer:Now, I'm not talking about the crazy cravings, ravenous hunger, because bad overtraining tends to cause that as well. But just a nice general increase in appetite, especially from strength training, is a sign you're doing the right thing. Your body wants you to feed it a little bit, and you're going to feed it more nutrients to help with the muscle growth. If you're following a workout program that gets to the point where you're like, you just lost your appetite, That's a bad sign.

24:27Sal Di Stefano:I mean, you could even potentially say flat, like especially early on, because early on, if done correctly, again, you're sending a signal for your body to build muscle. It is going to want more calories, more nutrients in order to do that. And so it's very normal to see a nice increase if you're declining really bad. But I think even if you're flatlined early on like that, that's typically a sign too. Like, okay, there's something that we need to tweak here, because if we are sending a signal to build muscle and you're not seeming to feel an appetite kick up, maybe there's something we're not doing wrong.

24:57Adam Schafer:This was so predictable that I would tell my clients. We see it all the time. Yeah. Cause as a trainer, you want to get good at predicting things for your clients. So it doesn't surprise them. So I'd have a client, I'm seeing that they're getting stronger and then I'll tell them, Hey, expect your appetite to go up. What do you mean? Well, we're getting stronger. You're building muscle. If you find yourself getting hungrier than you normally do, that's a good sign. And I'll let them know ahead of time. So don't freak out, but it's so predictable. So predictable. All right. I got, um, I want to talk about the boredom, uh, study because you talked about how people, you know, you brought it up earlier about how, so, um, it's crazy.

25:31Adam Schafer:So you got that study that I think Arthur Brooks brought it up, um, on a podcast. He did. And I talked about it once on the show. There's a famous study on boredom where they took a group of men, they put them in a room. I don't know how long they were in the room for. It was like an hour and they had two options you either sit there or you push this button then shock yourself yeah yeah so you can either sit there or shock yourself it was a painful shock okay yeah right most people chose to shock themselves yeah versus just to feel something well there's also

26:04Sal Di Stefano:um there's a challenge i think i don't know if it's a game or a big challenge it's like no where there's like this sound dead room that if you you can win money if you can stay in it 45 minutes is that what it is yep i know it's like a it's like that sounds so like come on really some underground bunker it's like super sound it's good yeah it's completely sound dead and yeah

26:27Adam Schafer:but that's different that's different that people go mad because mental there's no sound at all and

26:32Sal Di Stefano:you can hear your heartbeat and i mean part of it's too being super alone too you know i'm saying And so I'm sure that exacerbates it too. You're my hair growing. But I think it's, I remember seeing that. I don't know what it is. Is there a name for it? Have you guys seen it?

26:42Adam Schafer:Yeah, you could put, Doug, you could put the most soundproof room in the world and then it'll pull it up for you. But yeah, boredom is interesting. So Arthur Brooks was talking about this. Obviously he's an expert on, you know, neurobiology and human behavior. And he says, you know, when you're bored, this is when you ponder the big questions. This is when you think about yourself and your family and things above yourself. and he says, this is actually very important. You connect a lot of dots. It's very important. And you're pondering. And for the first time in human history, we've effectively eliminated all boredom.

27:17Adam Schafer:All boredom, 100%. I mean, I'll think back to when I was a kid. That's it right there, Doug. The Guinness Book of World Record for the quietest place on earth. That's so wild. So I remember when I was a kid, when you went to the bathroom, there was nothing to do in there, but go to the bathroom. to the point where you would make out designs on the tiles if there was a shampoo bottle. Well, that's where you used to see a lot of carved, like horrible things in the wall.

27:44Sal Di Stefano:There's a whole book section at Barnes & Noble dedicated to bathroom books because there was nothing. Bathroom reader. Yeah. I know. There's nothing to do but read a book or a magazine in there.

27:55Adam Schafer:Yeah, but we've eliminated boredom where we don't stand in line and be bored. We don't wait at stop signs and be bored. we don't do anything and be bored anymore and so we've eliminated that necessary period where we can ponder things and the downstream effects of that are more stress less feelings of purpose and fulfillment and and less reflection so i was thinking about these studies right because i'm like sourcing your thoughts yeah i was thinking about this because i'm like yeah but it really is it's so hard to sit and be bored we'd rather shock ourselves and then it occurred to me there is a way to do this and have it be less painful?

28:33Adam Schafer:Move. Move. You can walk and think. You can exercise and think. Occupying your body allows you to, especially if it's something repetitive that doesn't require a lot of thought, like a walk, some of the best thinking you'll ever have will be doing that versus just sitting there and just thinking. In fact, I think for people who are depressed or anxious, sometimes sitting and thinking can make things worse. But going for a walk and thinking, I think, is totally different.

29:01Sal Di Stefano:So I have something for you since you went this direction. I just shared it this morning. It was a Tony Robbins thing. So I'm going to play it so we can hear. And then another thing to also consider is actually reframing how you're thinking. So this is what that is.

29:15Adam Schafer:There's only one reason you're suffering. You're focused on yourself. Self-focus creates suffering because the nature of the human mind is to find what's wrong. and we're all selfish at times but if you stay selfish you suffer the fastest way out of suffering is appreciation there is no better way you cannot suffer and appreciate you cannot be grateful and suffer simultaneously and the only way you can appreciate is get outside yourself and notice the grace of your life in someone listen to me now you want a different life right now want to transform your joy right now trade your expectations for appreciation and you have a whole new life there's only one yeah that's right that's that's biblical truth super powerful yeah being other focused yeah 100 no that's very true yeah one of the hallmarks of uh depression of uh is is uh self-rumination and we oftentimes try to think our way out of those things and it just makes things a lot worse so yeah that's really good i think the combination of what you're saying

30:22Sal Di Stefano:in that right so reframing it not focusing on self getting and moving like recipe for solving

30:27Adam Schafer:that you know totally hey speaking of solving things uh i have uh another uh person that i know that used um peptides for healing after uh surgery my buddy had shoulder surgery oh yeah yep used bpc and thymus and beta and he was skeptical he's not in the fitness space or anything like that so we talked about it got him set up he came back to me and he goes he goes my surgeon and my physical therapist are shocked. He's like, I'm, I'm, I'm as good as I should be in twice. Like, in other words, it took half the time for me to heal that they thought. And they're all like telling me to be careful because they can't believe how well I can move just from using those peptides.

31:08Sal Di Stefano:It's great. My sister is going through this, right? So, um, I got her the BPC 157 and KPV capsules. Capsules. Yes. And you know, everything she's been battling, uh, with inflammation and gut issues. And she, this, my poor sister, she's been through this so many times that she's like, she knows every single thing that will inflame it. She knows what she needs to do during this time.

31:29Adam Schafer:It's been years and years.

31:30Sal Di Stefano:Yeah. Yeah. So she's really, she's really got it down. And she had asked, when we had talked about this a while back, she'd asked me to, to get her this so she could try it out. And she's been taking it for five days and she's coming to me going like, I've never felt this good. And already testing some of the foods that she knows that would kind of like start to like cause inflammation again. And she's like, I've never had anything that's impacted it this, this quick from after what she just went through. And so she's trying that she's, she says that's been amazing for her. This was literally just as happening right now.

32:01Sal Di Stefano:My sister's at my house right now and has been all week and she's been taking it. Today was the fifth day that she's taken it. She was telling me that last night.

32:09Adam Schafer:Of all the peptides I've tried them all of all the peptides that I have that I've used, uh, the combination of, uh, BPC and thymus and beta is by far the best, by far the best. Just overall, uh, recovery, reduced inflammation, wellbeing, skin health, uh, hair, you know, hair health. Like it's like that is that right there.

32:33Sal Di Stefano:It has the most research, right?

32:35Adam Schafer:I mean, it's got, it's got a lot of research, but they're just so regenerative, on the body. They upregulate receptors for growth hormone. So there's probably a muscle building effect somewhere, but I like the, just, just the way it makes my body feel just an incredible combination.

32:51Sal Di Stefano:I mean, you have me sold right now on the thymus and alpha, right? It's alpha. If you're going to get sick. Yes. That is wild. I know. I'm again, I did it the other day when people say I had Katrina sick for four days and didn't catch anything. I didn't catch nothing. And it's now become, it's like when I'm on top of it right away, I take that stack of stuff, you know, thymus and alpha being part of that, and I'm on it. Before I get sick, I don't know what the percentage of what it reduces, but the fact that there's already been a handful of times where I haven't got sick is mind-blowing to me because I always used to get sick.

33:23Sal Di Stefano:And or the few times I have still got sick when I did the stack, it's like super mild.

33:29Adam Schafer:You guys know the story of thymus and alpha during COVID, right? You guys know what happened with that? No. Pull it. If it works, get rid of it. There were doctors on the front lines in many places that were using thymusin alpha. So there's two thymusin peptides. Thymusin beta is the one that I talked about. That's for like healing tissues, ligaments, stuff like that. Thymusin alpha is for the immune system. And what it does is it helps mature white blood cells and basically boost your defense system against infection, viral infection. So when COVID was a thing and people were trying to figure out what do we do, there were some forward-thinking doctors, because thymus and alpha peptides have been around for a long time.

34:11Adam Schafer:It's not like this new thing. We've known about it for a long time. And they were using it and reporting that their patients were recovering very quickly. Those reports were coming out. The government put a stop and stopped all production of all thymus. You couldn't get it during that period of time. You can get it now, but during that period of time, for whatever reason, they stopped it completely and you just couldn't buy it.

34:33Sal Di Stefano:Didn't that happen with like NAD and some other things too?

34:35Adam Schafer:That happened with, what's it called? NAC. Oh, NAC. NAC, which has been a supplement forever. Amazon wasn't able to sell it. They told them you couldn't sell. Such a weird time. They were pulling things like that. You could buy it again, by the way. NAC, you could buy it. Suddenly you can buy it wherever. But anyway, but yeah, for people who are interested, mphormones.com, those are the partners that we have. that do all that.

34:59Sal Di Stefano:What do you guys think so far? This is the first time we've ever done something like this before, the Muscle Mommy movement, this whole group that we started for women. It's pretty cool, huh?

35:10Adam Schafer:So what we did is we created this group for – it's called Muscle Mommy just for women who want to build muscle. And you go in there. There's weekly coaching calls with our trainers. It's this great forum that's interactive. It's specifically for this group. and for the first seven days uh the three of us were on every day talking to them yeah and um i don't know i mean it's a it's a large commitment for us because at 5 p.m every night we were doing it yeah but you know i miss training people sometimes it makes me feel like i'm training people again yeah it does yeah it's good to connect and kind of hear it too it's kind of funny when we were off um you know some of our trainers were like telling us like they're a little more comfortable to kind of bring up topics and things i think that's what's rad about this group too, is they feel a little more emboldened to, you know, bring up some things, you know, specifically female related.

36:00Sal Di Stefano:Oh, I think that's a big part of it. We've had forums and groups forever, but we've always kind of just mixed everybody together. And I've gotten a lot of feedback of how many ladies appreciate that we've created a private community just for them. And I, and you can see all kinds of connections and bonds. And I have to tell you, I mean, shout out to her mosey and and whoever else owns that with him but the school the school app is oh the school app is really good oh i is i mean we yeah we uh if the audience doesn't know this we always we had a really hard time years ago deciding whether we were going to do an app away from facebook and we even we even launched something years ago long time ago and it was just so difficult to get people to adopt something else and so we've always stayed on facebook because how user-friendly it is, and that's where most people are, but to see how well this app is working and how user-friendly it is, because it's like social media built into this really robust educational app.

37:02Sal Di Stefano:So everything that we've recorded, so Sal talked about us being on there, that's still there. So as you come, let's say you just are the first time hearing about today, you go to the Muscle Money Movement, you can watch all those videos to get caught up, and there's all kinds of great tutorials and videos and education tools.

37:18Adam Schafer:But then we have our trainers in there.

37:19Sal Di Stefano:And then on top of that too, we're now getting some of our doctor friends like Gabriel Lyon to go in there, Dr. Lauren to get in there. So we have all these incredible tools. And then you also have programming. So if you're wondering what, there's programming in there. Or if you're already following another program, you still can follow that and still get the help and guidance in there. So it's just become a really cool community and really exciting to see how well it's been received by everybody. That's awesome.

37:45Adam Schafer:All right, speaking of women, this cool study came out of Japan where they were studying if the body odor of women, when they were ovulating, changed the behaviors or the mental state of men. Of men? Yes. What do you guys think happened? Well, because they did this study before, right, with men and their smells. That's right. And like how women could pick up on, yeah, like if they're attractive or not.

38:11Sal Di Stefano:Are we too dumb to pick anything up? Yes. No. I'm sure just subconsciously we were drawn to it.

38:16Adam Schafer:No, dude. So they would have these women sweat, and then they would, you know, armpit sweat. They'd take the armpit sweat. They'd have the men smell it. Then they'd have those same women during ovulation sweat and then have the men smell it. And there was a difference. So ovulation is, of course, when they're most fertile. And it's like funny, this animal part of us. And the men had greater senses of well-being. We're all gross animals. They felt more relaxed with the smell. Okay, so come on. More relaxed? Yeah.

38:43Sal Di Stefano:Run through this for me on what this looks like for a study. So we're in this group. I smell one thing. Are we huffing pits? And then you go, tell me how you feel. And I go, well, I feel happy. Is that how we're reporting this? Yeah, how do you feel?

38:57Adam Schafer:Yeah, what is it? Do you like the smell? Do you not like the smell? I'm guessing. Describe it. And they're comparing. They're comparing. And they found that when women ovulate, the smell, the pheromones they produce are attractive to men.

39:13Sal Di Stefano:what was what were ours if they did the reverse you said the the girls did the reverse women can

39:18Adam Schafer:smell if a man has more testosterone right more testosterone and if they're more if they're compatible yeah so women would smell t-shirts their nose is more sophisticated they would smell t-shirts that men wore while working out yeah and then they would pick out men that they thought were attractive and the ones that they thought were attractive tends to line up with

39:37Sal Di Stefano:the smell that they like so that's so interesting because yeah i'm sure your wives do it does the same thing too. Like Katrina loves to wear a shirt that I wore all day. Yeah. So if I have a shirt that I was wearing today and I come home, too far, too far, bro. That's not shared. And sometimes I wear hers, you know, it's just totally normal in my house. That's why, that's why she wore it. You took all my underwear, Justin. Speaking of our wives, we, so we, we did a, we did a family work out this weekend inside here. And I don't know, you see, we bring Max, we put the Legos up front and everything like that.

40:16Sal Di Stefano:And Katrina's walking over to him. I'm headphones, I'm doing my own workout. And she walks over to Max, she goes, I'd love to watch your daddy work out. Do you love to watch him work out? And he's like, no, why? She's like, because look how focused he is. He's so focused when he works out. And then he's looking over. This is me being told later on, I don't see any of this going on, Katrina told me after we worked out. And then he's like watching me. And he goes, mommy, you should see me at school.

40:45Sal Di Stefano:He'd be really impressed. Yeah, dude. It was so funny. He'd be impressed with that. That's cute. I thought that was pretty good.

40:51Adam Schafer:We had a bad moment yesterday. We were driving somewhere, and my son, my four-year-old, almost five, he's complaining. I feel anxiety. I don't want to sit here. I don't feel good. And we're like, you're fine. Breathe deep, slow. You're totally fine. Totally ignoring the poor kid. And we're driving. He just throws up. he's obviously sick and I'm just like both Jessica and I are like wow dude this poor kid was trying to tell us and we were just telling him like chill out when he was sick this whole time oh I felt so bad we took him home and just you know you know when your kid throws up like if you're a parent your kid's gonna throw up in the car at some point it's just what happens so you take out the car seat and I looked at it and I was like I'm buying a new car seat bro I'm not even trying to get it I'm dumping it I'm not gonna even try

41:37Sal Di Stefano:Max actually throws up a lot in the car he gets car sick a lot he gets car sick pretty calm pretty common and so that's happened i remember the first time it happened to me when he was real real little and he just i mean he blew chunks all over and in the car seat those car seats like i don't know what yours looks like but mine is like it was so difficult just to take it apart i totally threw it away looking back if you know i was trying because it was expensive so i was like man i gotta save this but like looking back i don't know how many hours i spent trying to clean it I'm like, I would have bought another one.

42:08You shove your hand all the way through those, like, the back of the seat. Yeah. Always end up, like, pinching my arm. No, dude. I hate those things.

42:15Adam Schafer:Under the car seat, I have this, like, car protector, car seat protector. Oh, good. You have one of those. Always. Oh, that's clutch. Always, yeah. Because, you know, they have blowouts when they're little babies and stuff like that. So now you can just toss that, too. But then we get home, and then my two-year-old, she sees him get sick, and I think she was a little, you know, whatever. And then we're taking care of him. and then she's like mama my wife's like yeah honey she goes if i get sick will you love me too like oh she was jealous i was asking it's funny we were talking about this too it was like we're

42:46Sal Di Stefano:talking we're in the hot tub and we're talking about uh max and i was giving him a hard time like hey how come how come when you don't feel good how come you don't you don't want you don't want daddy and he looks at me he goes because you can't take care of me yeah that's right okay fair enough you know where i've been taking them i always forget this place is so

43:05Adam Schafer:close uh it's such a great place to take your kids oh happy hollow yeah yeah you told me you i always forget like it's right there yeah yeah it's such a great place it's got a zoo there yeah there's things to play on we had a total blast there that's one of have you have you gone down

43:18Sal Di Stefano:to gilroy gardens yet with them no thank you for reminding yes you need to go there between the two I don't know which one I like more, but I think they're both hidden gems, especially Gilroy Gardens. You would expect for a theme park that it would be, one, packed all the time, totally not, and two, dirty, and it's so clean. It's never busy. I'm so impressed. And then the third place I would tell you to go to, which is a little bit of a drive, but worth it, to the Monterey Zoo, because a lot of people don't even know that zoo exists over there. And so very private, clean, small, and it feels like you have it to yourself when you go with your kids.

43:57Adam Schafer:Well, we went twice. So I went to - If you want to go to the ghetto, go to Great America. Great America. Yeah, that's what you did. That place is gangster. It's actually a lot cleaner than it was the last time I was there. Like, we got rid of a lot of the tagging and - The riffraff. Riffraff and all that. And there was, like, nobody there because it's, like, later in the season. Yeah. So we were just, like, hit and ride after a ride. Yeah.

44:18Sal Di Stefano:Oh, that's - Bro, those Ray-Bans were made for that. I could not believe the quality and like so good clear like it no shit you see his videos no oh maybe Doug can pull up his uh his Instagram it's probably still up there from yesterday you

44:30Adam Schafer:were you were uh with your two teenage boys so when you go to uh we'll just a theme park with oh okay it was just Everett yeah just ever yeah you go with a teenage boy you're gonna go on rides oh yeah hard no like every I mean what else are you gonna do I'm not gonna sit there and just chat yeah you know it's like I mean we were kind of doing that in line anyways and it was it was fun like just hanging with him but it's just like funny because i haven't been on an actual legit roller coaster because we go to like the boardwalk every now and then and whatnot but they don't have because they they weren't they were always a little too scared it was still a little bit much and so um you know last time we went to great america like ever didn't want to go on any of the rides or nothing and now we're like hitting all these rides and i'm like i'm the one that's It's like, ah!

45:17I felt like I was going to throw up on a few of them because it's just the forces hit you a little bit different. Do they still have the demon? Does that still exist? That's what the first ride we went on, yeah. That's still a classic. It is. It's classic, but it's pretty chill, actually. The demon isn't. Dude, you know what the craziest one, which I didn't even expect? It was one of those. It kind of looks like the grizzly, but it's not. It's all, like, wooden. It's like gold strikers. Because it throws you around. There's no loops. There's no corkscrews. There's nothing like that. It just feels like you got shot out of a cannon, and it's just like violently thrashing you through the whole ride.

45:54Like for an entire minute, you're just getting just thrown.

45:59Adam Schafer:How safe are – I have this debate with my wife all the time because she's like, we're never going to put the kids on roller coasters. I'm like, why? Come on. They're depriving them of joy. Yeah, she's like, they're dangerous. I'm like, I don't think they're dangerous.

46:10Sal Di Stefano:I'm pretty sure them driving in your car is more dangerous.

46:13Adam Schafer:Why would you add more? Well, I'm just saying, I'm not adding more.

46:16Sal Di Stefano:I'm trying to take away from like, I'm pretty sure the safety in there is. Any car. Yeah. Okay. Yeah. Yeah. No, no, no. Like, what do you do, bro? No, no. I mean, it's like the same logic as the airplane thing, you know? I'm pretty convinced the safety issues are because of dumb people. Because like, there's signs everywhere. It's like, don't stick your arms out. Don't stand up. Don't, you know, people do that stuff.

46:42Adam Schafer:How safe, Doug? Do you have stats there for roller coasters? How safe they are?

46:46Sal Di Stefano:You know how safe they have to be or else they get shut down? Yeah. You know which ones are not safe? You can't lose a person every 500 people or something like that. We're like, oh, yeah, that's up to the 4 % that we lose here. Let's start it over again. It's 20%. Nobody's heads fell off once a year. They get together. Okay, listen, our goal is to keep it under 19 % this year.

47:07Adam Schafer:What does that say there? Maybe tomorrow we'll do better. Exceptionally safe. Exceptionally safe. With the chance of serious injury being statistically very low, often cited as less. One in 15 million rides. Yeah, come on. And people, they have like some surgery or something they just had. Walking out of your house to get in your car. That's what I thought. Yeah, yeah. Now, the ones that I will agree with her on are carnivals.

47:29Sal Di Stefano:Carnivals. That's different, bro. They pop those up. That's sketch city. Yeah, you see the guy that runs them? Yeah. And I don't think it's the ride. I think it's the operator. He's got like meth teeth. Whoops, wrong button. I'm not trusting that setup

47:43Adam Schafer:Wow so maybe I'll go then I haven't been to Great America I want Max

47:47Sal Di Stefano:I show Max Max is like yeah no He's still young I just got him to jump off my shoulders in the pool That was like a huge milestone How old were you guys the first time

47:59Adam Schafer:You went on a real rollercoaster

48:01Sal Di Stefano:I did Santa Cruz when I was Probably Sevenish When was the first time you went on a real rollercoaster

48:09Adam Schafer:Loop to loop

48:10Sal Di Stefano:Oh, well, you can't even do that until you're 48 inches. How tall is 48 inches? Four feet.

48:16Adam Schafer:That's four feet tall. Yeah.

48:18Sal Di Stefano:That's a decent height. So how old do you have to be? Probably like eight or nine. Okay.

48:22Adam Schafer:Is that how old you were when you first? Probably. Wow. You went right away.

48:25Sal Di Stefano:I remember going to Great America and being too short and waiting to get tall enough. Oh. So I remember that. I waited longer than that. Yeah. Oh, yeah. No. So my family, when I didn't live here, I had family. You know Stephanie and all that. Yeah, yeah, yeah. We used to get season passes every year. And so even when I was a really little kid, and I remember I was like one of the younger ones, and so we were waiting for me to get to height so I could go do all the – because my girl cousins were all one to three years older than me and also obviously sprouted earlier. So I was like the young little cousin that was waiting to grow.

48:58Sal Di Stefano:So as soon as I was tall enough to ride them all, I rode them all. How old were you, Justin, first time?

49:03Adam Schafer:Yeah, I was really young. You too? Yeah. I was the only chicken. I was like 15, 14, 15, I think. I mean, not much has changed, bro.

49:11Sal Di Stefano:What were we just trying to get him to do the other day? He's like, we were going to do rafting. Oh, yeah, river rafting. I feel like in Florida there was like some water park where it has like the world's tallest water slide. And there's like three levels of it. There's one down. And I snuck my way up because I was too young. And my brother kind of like pushed me in front. And then I like hung down. So you basically have to lay down your back and your legs are already vertical. And I just went for it. It was like, oh, the worst enema I've ever had. You go down and then it's all water. Those are, in my opinion, more scary because you're free.

49:51Sal Di Stefano:You know what I'm saying? So there's a little bit more. When I get into a roller coaster, I mean, it's like. Do you know that? I mean, you're locked in. The thing's hooked around the rails. I feel pretty safe.

50:00Adam Schafer:You ever seen the prank where people get in a roller coaster and they'll go with someone that's kind of scared and then they'll have like a loose bolt with them and they'll be like, wait, this just came off your chair right before it takes off? Why didn't I think of that? So you got to hold it in your pocket. That's a horrible prank. Right as you're taking it off, you're like, oh, this fell off your chair. Is this important?

50:19Sal Di Stefano:That is horrible.

50:20Adam Schafer:You know what you just said, Justin? Listen, do you know that there's been some major, like some serious injuries of people who've done like high diving or whatever, where it's the Anaba thing? Oh, yeah. Where it's like blown out there. Yeah. Yeah, dude. You can actually look that up. Yikes. That can actually become - From high diving into the water? Like jumping in - I mean, it was uncomfortable. It didn't do damage, thankfully.

50:39Sal Di Stefano:Like from a high place, and then it, yeah. What distance do you have to be up to where it feels like concrete, they say? I don't know. It's because at one point, if you go from a certain height, you're - Yeah, you're good. Yeah. I believe jumping from the Golgay Bridge, that's why the people die, right? Because it's like concrete hitting it like that. I wonder what the height is on it. Because there's some people that high dive from pretty - You got to have technique, though. You got to know how to really put yourself - Yes.

51:05Adam Schafer:Otherwise, it's going to be like a -

51:07Sal Di Stefano:And then how far up does technique work like that? Does it become irrelevant when you're jumping? Just do what I do and don't do it. Just walk in. It's like those old, you ever see those carnival acts where the guy is like, it's almost like three, four stories high. Oh, it's like a tub.

51:25Adam Schafer:He jumps into like a little tiny tub of water. You're like, what? There's no single height at which water becomes guaranteed to kill you. So impact velocity, entry, posture, and body stiffness. What does it say? 250 feet, though, is considered highly lethal. Okay. That's hot. That's really.

51:44Sal Di Stefano:That's very high. That's really high. 250 feet? I was just thinking it was going to be somewhere like 30 to 50 or something.

51:51Adam Schafer:What's the deepest you guys have ever dived down underwater?

51:54Sal Di Stefano:Have you guys ever gone down below 10 feet? Oh, yeah.

51:57Adam Schafer:No, with no like -

51:59Sal Di Stefano:You can go - There's some - Or at least they used to have like Olympic pools that had like 15 foot bottoms. Yeah. It's weird, huh? That pressure gets me, dude. Yeah, it gets you. Yeah. Your ears big time. I don't do all of that. I'm a terrible swimmer, dude. You too? Yeah. Me too. Yeah. It's just - It never - I just - Too much muscle. That's what it is.

52:17Adam Schafer:Adam floats I feel like I'm dog paddling the whole time Justin's also bottom heavy He's like a bobber

52:29Sal Di Stefano:He's trying to swim down like this And just His butt pulls him down

52:34Adam Schafer:I had a discussion with a friend of mine About Brain FM the other day And I was trying to explain to him how well it works And he's like how can sound I love when I have discussions with people Where I get them you know we're having this talking he's like how can sounds induce like brain wave states like does that really work I'm like talking about the data this and that and I said look I said do you listen to music that changes your mood and then boom got him right away he's like oh yeah I'm like that's a that's a state of mind

53:03Sal Di Stefano:or have you ever heard that 1980s alarm clock that we all hear and it makes your skin crawl right away universally everybody has that feeling right at least everybody I think grew up in the 80s if you hear that alarm sound. Yes. I don't care how... Oh, yeah. I mean, I haven't heard one in forever. And then every once in a while, a movie or someone will hear that sound. It's the same alarm clock, by the way. It's the wood-looking one. You know they use, even in horror movies, they use a lot of babies screaming in the background, like real faint. So it gives you that primal... Visceral.

53:40Adam Schafer:Tense. Oh, interesting. Yeah. So for women in particular, they've done studies on this for women in particular that it has an effect especially postpartum postpartum women's brains are so wired to react to a baby crying um it's you guys look

53:59Sal Di Stefano:at the day they have figured this out on the reverse too those are all like kind of negative and make you feel angst but they also have uh things that make you shop in the store longer oh yeah so the music that's being played in your grocery store has been has been carefully curated That's not even like random that you're hearing what you're hearing. It's like they have found music and stuff. John Mayer. Yeah, dude. Is that right? I don't know if that's true. I definitely know it's curated and it's like they have figured out what sounds.

54:25Adam Schafer:A child's laughter is supposed to be good unless you don't have kids, in which case it's terrifying. You don't have to have a quick. Is that right? What's going on here? Anyway, but we were talking about Brain.fm and I was explaining to him. And then, of course, the closing point is, you know, I'm like, try it out for 30 days, see for yourself, because you could do that. And so I can't wait to get his report back. I don't think I've met anybody who I've turned that on to that hasn't noticed.

54:46Sal Di Stefano:It's 100%.

54:47Adam Schafer:I haven't had anybody yet try it and not come back to me and go, that's weird.

54:51Sal Di Stefano:It's just a matter of if you're the type of person that you, I mean, we've always, from the moment we've been introduced to that, if we're not using it with Max or ourselves, it's a pretty consistent app that we use in our house for sure. That's good.

55:03Adam Schafer:Justin, you have to bring up the shredded cheese bummer. Oh, you want me to bring that up? Yeah, dude. Why is that? Well, can you look up, Doug, the actual ingredients? because they have preservatives, right? And you kind of expect there's some preservatives, but there was some forever-type chemicals in there that they snuck in there. Yeah, and I'm like, it's just cut up cheese. So it doesn't stick to each other, maybe? Yes, exactly. It's like emulsifiers or whatever they call those, where they don't melt into each other. Oh, my God, I didn't even think of that. Yeah, me either. Because you just get a bag and you're like, oh, this is easier for my tacos or whatever.

55:40and it's like, dude, so much better to just shred it yourself. We buy shredded cheese all the time. That's my PSA for everybody. What does that say?

55:47Adam Schafer:Anti-caking agent like potato starch or powdered cellulose and a natural mold inhibitor such as metamycin. Interesting. Mold inhibitors aren't bad, but if you're consuming it constantly, I'm sure that has an effect on your microbiome.

56:02Sal Di Stefano:So explain to me what you're doing. I wasn't listening to Justin. What's he doing? I do that sometimes. I do that to you all the time. Don't worry about it. So this is the key to shred of cheese from clumping.

56:14Adam Schafer:Yeah. So they put chemicals in there to keep it, you know, so that you could still spread it or whatever.

56:19Sal Di Stefano:Oh, I thought he was saying there's something that you can add to it. No. Because I was like, mine never clumps up. Mine is always. Yeah, because it's got all those chemicals in it. No, these are just the bags you'll buy because, you know, you're like, oh, this will be a lot more convenient.

56:29Adam Schafer:Did you guys eat Velveeta when you were a kid? You did, for sure. Oh, God. Super good.

56:34Sal Di Stefano:Look at the ingredients in Velveeta, Doug. That has to be just like plastic. Bro, it is. We used to melt it down and make fondue, have fondue out of it. Just dip it. As a kid, though, I thought it was good. I mean, I was going to eat like easy cheese and was spraying it in my mouth. What is it? I don't even think it's cheese. Is it real or no?

56:51Adam Schafer:Oh, it has got a base of skim milk. But then there's protein concentrate, canola oil, sodium phosphate, modified food starch, whey. There's more in there, though. Yeah, look at that. It's got all kinds. It's weird. Is it high in protein because of the whey? Look up the macros of Velveeta. Watch it. It's hella good. We're going to sell it. It's got stabilizers and thickeners. There's coloring, preservatives. Slap that on my steak. That's some American cheese right there.

57:17Sal Di Stefano:I mean, I only remember using it for fondue. I don't remember what else we used it for. Four grams protein for 70 calories worth of cheese. So one ounce. I'm sure mac and cheese used to do that. I mean, that's not bad. Salah, six ounces of it. Is it 24 grams of protein? Yeah, but it's plastic. Well, I know, but I'm just saying. Like if you read a steak's worth, it would be half a steak, you know, a little less than a chicken breast. Yeah. You know, so it's. I've actually never had Velveeta. You've never had it? Never. Oh, you're not missing out on it. No. Weren't you speculating it tastes like plastic?

57:50Sal Di Stefano:You've never had it before? It looks like plastic. It was like all vegetables back in the day. They thought it was a good idea to put Velveeta on them. Yeah, I've had it. On what? Vegetables. Oh. Oh. My parents did that to me all the time. That's the other thing my mom used to say. Okay, we used to have it as fondue or melted over broccoli. Same thing. This is why I've, yeah, despised vegetables. Then I started to figure out, oh, you just need to grill them. Weird part, my mom was a really good cook, though. I know you've talked about your parents not being the best cook. My mom was a killer cook, but we did some weird shit like that.

58:18Sal Di Stefano:That was off.

58:19Adam Schafer:Off brand. My wife, she's going to get mad. I don't know if she'll get mad if I share this, but she had the worst diet growing up. She didn't drink water, I think, until she was like 15.

58:30Sal Di Stefano:Oh, you've said this before. What?

58:31Adam Schafer:I'm not exaggerating. How can you even do that? In fact, I'm not making this up. She told me a story the other day.

58:38Sal Di Stefano:She's like, who's the Korean guy who hasn't even taken a poop? She's like that? She's never taken a poop?

58:43Adam Schafer:No, no, she never. King John. Yeah, yeah, yeah.

58:46Sal Di Stefano:I wasn't even trying to mess it up. That's a myth, though.

58:47Adam Schafer:Of course he boos. She told me a story. She said she slept over a friend's house when she was like 13 or 14. Had water for the first time. All they had was water. She couldn't drink it. So she went in the fridge and got Otter Pops and melted them and put them in a glass and drank that. What? Because she never drank water. All she drank was soda. Wouldn't she be dead? No, apparently. She's like, only Brondo. You know what I'm talking about.

59:12Sal Di Stefano:So she couldn't. Soda.

59:15Adam Schafer:That's all they had was soda. There's enough water in soda for her to live? Oh, yeah. It's mostly water. Yeah, you won't die. You'll get obese. Maybe that's some other stuff. But only soda. And when she was a kid, she's like, oh, yeah, sometimes for dinner, we'd have, you know, like our dinner would be chili cheese fries that we would make. She's so lucky her teeth did. It's hard to break that habit, dude. How does she do with water now? Like, is it still, like, has to add something to it? Thank God we have partners like Element, because that's what she puts. Even to this day, water by itself, because her brain is wired to have flavor.

59:46Sal Di Stefano:Because I feel like just some good, purified water. Me too. I crave it sometimes. I crave that. I don't know. That's interesting. Really cold water. Isn't that wild? But I mean, I've had clients. I've had clients that - So have I. Yeah, that have like -

59:58Adam Schafer:I forgot that she was like that, though. She brought it up to me the other day, and I'm like, no. oh, you had water. She's like, no, I had none.

1:00:04Sal Di Stefano:Did she say when she started to discipline herself to include it?

1:00:07Adam Schafer:When she got into fitness kick, she's super, she's like this really growth-minded person, right? So when she wanted to start to get in shape, she started to, she followed a lot of the wrong stuff, but it was right enough to where it made a difference because it was so different from what she was doing before. So she did like lean cuisine meals, and then she started drinking water for the first time, and then she would make, like she'd juice greens. I guess I was pretty

1:00:32Sal Di Stefano:guilty of that as a kid growing up too although the one probably because I'm trying to think when did I have water from the hose probably I remember playing right in sports I remember having water when I played sports hose water was delicious I remember hose water unless it got warm but I don't ever remember going to the sink and filling up a glass of water ever as a kid ever I don't remember ever doing that but I do remember drinking out of the hose and I do remember having a water bottle for sports. That's the time I drank soda. We didn't drink soda. We had a PVC pipe. Literally, we were like cattle.

1:01:05Oh, yeah. They sprayed? They put holes in it. Your parents? No, this is when I put holes. At home? You imagine in your house? In the backyard?

1:01:16Sal Di Stefano:Mom, I'm thirsty. Turn on the hose. Go to the trough. Turn the trough on. Piss while you're outside, too. Tired of cleaning up your bathroom. Hide it with some hay. I'm not an animal that was common in football our football team in high school had the same thing too they just wheeled it out it was like some homemade PVC speaking of which

1:01:39Adam Schafer:was your high school, did it have at least legit urinals or did it have the stupid big one where everybody has to look at each other oh my god, at least in my high school but every time I went to a sports game like, that was so the thing back then, thank god they got rid of that like, I was scarred for life can we just talk about how traumatizing that is for a child

1:01:56Sal Di Stefano:For sure some pedo guy was involved in creating all that. Why was that so traumatizing? Like it's really hard to make a... I was like, I have to pee here?

1:02:03Adam Schafer:But no, no, this is what it was. Ladies don't even understand. They don't know this. This entire wall was just one long...

1:02:09Sal Di Stefano:And young guys... Bro, I've had ones in sports that were circular. You're looking at each other. You and I would be... I remember those two. Half the distance from each other right here, and we would be... What the hell is wrong with that? Not looking at each other, like no way avoiding it. Yeah. Or you just have to not look where you're peeing. and you say, ah, okay.

1:02:27Adam Schafer:Well, I mean, look, that's what you're working with. It's not cool when you're a grown man, but when I was, you know, 10 and I went to a sporting event for the first time and I see a grown man pull out his, you know, waiting right in front of me, traumatizing. Yeah. Yeah. Yeah. Might get you scarred. Butcher Box delivers grass fed meat, crate free pork, chicken, healthy chicken, wild caught fish to your door at great prices. So if you like protein, if you want healthy cuts of meat, healthy sourced meat, go to ButcherBox. By the way, if you go to butcherbox.com forward slash mind pump, you'll get$20 off your first box.

1:03:06Adam Schafer:Plus either free chicken breast, ground beef, or salmon included for free in every box for an entire year. Again, it's butcherbox.com forward slash mind pump. Back to the show. Our first caller is Austin from California. What's up, man? How you doing, Austin? What up? Sal, Adam, Justin, huge fan of the show. You guys are awesome. It's an honor to be on here. Thank you so much for everything you guys do. You got it, man. How can we help you? All right. So I'll go ahead and just read off the question that I had sent in. Hey, Mind Pump crew, I'm 35 years old, in decent shape, and I work a physical hands-on job.

1:03:43My goal is to get absolutely jacked. Think boulder shoulders, six-pack abs, big quads. I was running a six-day push-pull leg split and saw good results, but just developed tendinitis in both arms, had to scale back. And now I'm following Matt Sanabolic and just wondering if I can get shredded and jacked off this program alone, given my goals and recovery needs, or is there a better program or hybrid approach you'd recommend for someone in my situation who wants aesthetics, performance, and longevity? Thanks for everything. I'm a huge fan of the show.

1:04:17Sal Di Stefano:Yeah, no, great question. Tell me a little bit about the job, physical job. So I do a paintless dent removal. I take dents and door dings out of cars, no paint, no bondo. So I go behind metal and I'm just kind of cranking all day, you know, both arms. So I think just a mix between that and then doing, you know, each muscle group twice a week just kind of caused me to kind of burn myself out and ended up getting tendinitis, literally both arms at the same time. And so I just completely worked on more recovery and kind of lost a lot of size. And man, that kind of sends you through a little mind fuck to say the least.

1:04:59And now I kind of just hop back on MAPS Anabolic to, you know, try to get some size back and just didn't know if that's the best program to be on or. Yeah. You know what you guys would recommend. How long have you been lifting for consistently? Consistently, two years. Yeah, right after my son was born, kind of saw myself as, you know, I didn't want to be that soft, pudgy dad. I wanted to be the fit dad that him and all his buddies looked up to. So I started working out. And then I actually started with MAPS 15, started seeing decent results. And I hopped into MAPS Anabolic, saw better results, finished that one.

1:05:39and then I just jumped into a push-pull leg routine and then ended up, yeah, I ended up tearing my quad and then getting tendonitis in both arms. Yeah.

1:05:50Sal Di Stefano:Wow. So you're following Mavs programs, getting great results, then you jumped to something else. You jumped to Shark is what happened. We just want to make sure. Yeah, man. I know.

1:05:58Adam Schafer:All right, so here's, look, you're only two years into this. The best thing you could do to get jacked right now is to just focus on trying to get stronger, okay? So if you're getting stronger in some of the core lifts, it doesn't have to be every lift. In fact, chasing every lift is a bad idea. But in the core lifts, your presses, your pulls, your squats, if you're getting stronger, you're building muscle. So that's probably for the next year or two, that's your focus. MAPS Anabolic is a great program for that. That being said, after following MAPS Anabolic, I definitely think you should interrupt your training with like a symmetry.

1:06:36Adam Schafer:Or a performance. Or a performance because Mavs Anabolic is so focused on... Sagittal plane. Yeah, sagittal plane. And so we want some of those other movements so we don't develop issues. But Anabolic is perfect. If you're getting stronger, you're moving in the right direction. If you're not getting stronger, you're not moving in the right direction. And that'll be true for you for the next couple years at least.

1:06:55Sal Di Stefano:I do think a three-day-a-week program or Mavs 15 is probably the best for you, especially if you're having a hard time building. Because you can probably, if you're that active at work, you might have a hard time hitting the calories you need. You're young, you're fit, you're active. Sometimes one of the hardest parts is actually getting enough food to grow. So what does your diet look like? And is that something you struggle with is to hit enough calories? That's something, that's a whole other thing I'm struggling with right now. So I had blood work done right when my son was born. So I was constantly tired.

1:07:28And I went to like more of like a natural doctor. I didn't want to like go into the hospital and get prescribed something. And then went to a natural doctor. They said my A1C was out the roof, my triglycerides, all that. So she put me on like a 30-day or 60-day carnivore diet. And it like kind of leveled me out. But then I didn't realize that this doctor was like a huge advocate for carnivore. And so now she like just wants me to stay on it where I'm like, I hate it. I was like, if I'm looking at a ribeye steak, I'm like, oh, and I have to eat this. And so now I'm kind of just like, I don't even know what to do diet wise because I'm not really – I didn't mind doing, like, the carnivore for, like, 30 or 60 days, but I don't want to be carnivore my whole life.

1:08:11No. So here's what you could do.

1:08:15Adam Schafer:You could hit your protein targets and then throw some starches and some fruit in there and some fiber.

1:08:20Sal Di Stefano:And using things like rice, sweet potato, yams typically are your good choice to go. I mean, if the carnivore made you feel a lot better, there's probably something you were eating that doesn't agree with you most likely things like breads sugars those types of starch i would stay away from that and do use things like white rice sweet potato yams but start to introduce those into fruit yeah and fruit sorry that's it yeah

1:08:46Adam Schafer:so eat your protein hit that first then eat your your carbs from those sources and that'll help

1:08:51Sal Di Stefano:with the gains yeah you're gonna need to too this is uh and you've probably heard or maybe not i know how long you've been listening to Mind Pump, but we went through the carnivore or ketogenic diet early on in the podcast. And one of the things I talked about, because we all kind of had our own challenges with it, I was in the height of trying to get big and jacked and I couldn't eat enough calories. I just, that was the part that was so hard. It's like, just like you, I was like, I'm over the steak. I'm not hungry. I don't even want any more. And trying to stuff down another steak when I'm already full was so difficult.

1:09:23Sal Di Stefano:So I found it really good for getting healthy or losing body fat, but I found it terrible for trying to gain. I couldn't, and my workouts, I didn't have good pumps. I wasn't, I didn't have good energy. Like, so I think it's a terrible program for a terrible way of eating to try and bulk or build. Yeah.

1:09:39Adam Schafer:So what did you eat before you went on carnivore? What did your diet look like? I mean, it's pretty solid. I mean, we do, uh, I mean, I was eating like kind of overnight oats every morning, um, like with protein like mixed in. And then my lunch would usually be like a turkey sandwich or like a chicken and rice and veggie bowl. And then dinner was usually just like a protein salad and a sweet potato. So I thought I was doing good. And then, you know, I was told my, my insulin levels were high and my A1C was high. And now I, I like, I just want to kind of get a second opinion. Cause like my A1C went from 6.4 and now it's at 5.6.

1:10:16And she's like, oh, you still need to stay on the carnivore. And I'm like, I don't really want to though.

1:10:22Adam Schafer:interesting that's very interesting uh i would are you did you do any gut health testing i didn't no yeah you might want to do that because you might be getting some immune responses from food uh that can contribute to that and you could start with just fruit like you could start with just throwing some berries in there uh people who are reactive to food tend to be okay with fruit more than uh than the starches that we just said so if you want to ease your way into it that would be one way to do it. And then as far as the program is concerned, MAPS anabolic is perfect. And MAPS 15 would even be good.

1:10:57Adam Schafer:Here's how you should judge the workout programming for the next couple of years. Am I getting stronger? If I'm getting stronger, it's working. If I'm not getting stronger, it's not working. And usually the answer is not to do more.

1:11:09Sal Di Stefano:Sometimes it is, but oftentimes it's not to do more. Definitely not in your situation where you're struggling to hit calories and you already have a really active job. more is not going to serve you in this situation. The right dose is not going to serve you. But we do need to solve the food, though, because you can have the best program in the world. If you're not giving yourself enough nutrients to grow, you just won't grow. It just won't happen. You'll stay fit, you'll stay strong, but you'll stay at a plateau because you're not able to feed your body enough calories to break through the plateau.

1:11:39Did you still have the tendonitis when you were on carnivore, or did that kind of dissipate? No. I feel like it got worse when I was on carnivore. Now, I kind of quit eating carnivore all the way. I'm just sweet potatoes, white rice. That's about it. I feel way more energy now with my workouts. The tendonitis in my right arm is completely gone. It's a little there in the left arm, but I can actually work out again. and so I just started back on um maps anabolic yesterday I was gonna try to just run it Monday Wednesdays Fridays and then um I didn't know if it was best to do like a two-day break in between it's just kind of hard with my my work schedule um Monday Wednesday Friday is kind of like a good day for me to work out and then I didn't know if I should be doing like uh cardio like on off days or just sticking to trigger sessions because the thing I did like about carnivore man my abs were popping out like crazy and like as soon as i started eating carbs again it's like it disappeared i'm like man should i go back to carnivore but then i think of like all the cons that came with the carnivore and you know they outweighed the pros you know austin abs are so overrated

1:12:54Adam Schafer:it's so funny amen nobody cares really except for you and maybe some other bros in the gym it's super it's super overrated especially when you look at the data clothes on them yeah so um i mean and that's from a calorie deficit so that can happen yeah no that's no carbs too so you just

1:13:10Sal Di Stefano:pulling all the water out.

1:13:11Adam Schafer:Now, cardio wise, especially with your, your, your, your insulin and blood sugar stuff, I walk after your meals. That's going to, that's going to have a positive impact, um, on those things. And then again, I would look at gut health testing. Sleep might be another one. If your sleep is poor, that has a bad, that has a really negative effect on that stuff. Is your sleep okay? No. You're bad, bad sleep. Yeah. It's not good at all. No. Okay. Well, that'd be the first place I would look. Yeah. Do you have any ideas why your sleep is, do you have a lot of stimulants throughout the day or? I mean, I don't have a lot of stimulants.

1:13:42It's just, um, I mean, I, I run a business with my dad, so it's usually about 14 hours, you know, a day of work. Then I get home and then I have a toddler. So I want to, you know, I get like about three hours within the day. So I, I kind of just spend all my energy with him. And then it's about 10, nine 30, 10 o 'clock when he's going down. And then that's when I kind of shower, I sit in red light for like 30 minutes while I read. And then I'm really not going to bed till like around 11 30 and then I'm up at 5 to start working out. Your schedule's crazy. MAPS 15 is

1:14:12Sal Di Stefano:becoming more appropriate. That's the program for you, bro. You got a lot going on, dude. Even if you do the MAPS 15 performance, I think that would be ideal. Yeah, actually, let's send him that. That's a good call because he's already done the MAPS 15. You don't have MAPS 15 performance, do you? No, no. I just have the MAPS 15.

1:14:27Adam Schafer:I don't think red light therapy before bed is a good idea for you. Okay. Yeah, that might be messing up. Stimulating a little bit? Yep. That might be messing up your sleep a little bit. Really? Mm-hmm. Yeah. Yeah. And try to go to bed earlier if you can, or wake up later if you can, one of the two, because that has a profound impact on fasting glucose, insulin, insulin sensitivity, all that stuff. Especially if it's chronic, it has a real big impact.

1:14:56Sal Di Stefano:I mean, the good news about this conversation is, to me, it's very obvious why you're not seeing the results you want. I mean, you're obviously overtraining, overworked, not enough nutrition not good sleep that combination it will will keep anybody at a plateau for anybody so it's like sleep uh sleep and getting enough calories are number one and number two and the number three especially right now reducing the volume of training like in a mass 15 is a better choice than actually doing stronger yeah that'll that'll be that'll serve you way more so that's kind of the i would those are the three main things i would tell you go focus on and we should see a

1:15:28Adam Schafer:difference supplement wise number one you might want to look at ashwagandha too for for someone like yourself yeah yeah i've never i mean i protein and creatine is about the only thing i'm you know been taking i never really looked into ash also look into potentially magnesium at night

1:15:45Sal Di Stefano:too if he's having trouble sleeping something like that that's off um i would check that too those would be two places to look supplement wise but we got to get better sleep bro that's i mean we have to get better sleep and then we got to be able to get enough calories cover those those two things are huge. Yeah, no, my wife was telling me the same thing. And then we like the mix of all that this last two, like two months, we've been kind of trying to like buy another house. And like, so it's just been like, kind of like emotional rollercoaster with that. And then, uh, yeah, yeah. I was like, okay, sleep needs to start being number one priority because I'm just like waking up tired every day and then like going to bed exhausted.

1:16:19Adam Schafer:And you know, think of it this way too, Austin. I mean, you're in a season of your life, a young man, kid, married business, you're sacrificing yourself for your family which is commendable uh and what you want to do with your workouts is they should improve the quality of your life not take away from it yeah yeah so if your workouts if you're putting so much energy in your workouts that it's making you more tired to do the other stuff it's not the right kind of workout for you or you're so sore and not recovering because you're beating strong and healthy not getting jacked i think getting jacked is not on the cards right now yeah like pushing your body might not be a good idea and the irony

1:16:54Sal Di Stefano:of that by the way though is focusing that way will probably will give you better give you more aesthetic gains than focusing on trying to get aesthetic gains so the irony is let go of the getting jackal get healthy get better sleep eat better focus on those things and but what will happen is you'll get leaner and more ripped yep so and by the way this is what it would look like with maps 15 or 15 performance you know it's a daily 15 minute or whatever 20 minute workout

1:17:20Adam Schafer:but when you're like man i'm fried you skip a day and then just start again where you left off it doesn't have to be a seven day program it could be a 10 day or 13 day program yeah so when you feel good you do the workout when you're like i need some more sleep then you don't and that's it and you'll probably progress that way awesome yeah no that sounds good i mean i feel like hearing it

1:17:42Sal Di Stefano:from you guys is austin did you happen to watch the youtube series i did last year i didn't know That's a good one for you to watch considering where you're at and kind of the advice we're trying to give you. Because you hear me. So I came off of a layoff. I hadn't lifted in a couple months. And you get to watch me kind of reintroduce training. And the level of volume and intensity that I approach it with is similar to how I would have you train right now. And so if you want some slash entertainment and help along the way, watch that. You'll get some good nuggets in that while you're going through this process.

1:18:16Sal Di Stefano:It's on the Mind Pump TV channel. well i'll definitely check that out and then after like running maps 15 performance um do you think like stay in that stay in that stay in that yeah stay in that for right now for a while and then just reach back out to us are you in our private forum or no no i'll have doug put you in that okay so i'll hook you up with that we'll send you a 15 performance follow that after you get through it just check in with us and give us an update on how you're feeling and what's going on and then most likely we'll probably tell you to stay in it for a little bit longer but there's a possibility you rebound and you're doing great, but, uh, just hit us up in the forum.

1:18:52Awesome. I appreciate you guys. And then one, one other question, like this doctor that I'm dealing with, um, like just to, she does prescribe me like my TRT. So like, I'm like scared to tell her, like, I don't want to do carnivore anymore. Cause I feel like she's going to like, you know, cause like when I had my levels, uh, that was another thing. My teeth, my testosterone She only was like at 180. Just go through MP hormones.

1:19:15Adam Schafer:You can go through us. Yeah, but also you could just tell her, say, look, this isn't working for me. I'd like to add some more stuff into my diet. Let's continue to monitor. And she most likely won't kick you off. And if you could do some gut testing with me, that'd be great because, you know, I wonder if I have some gut health issues. I'd like to find out why my A1C is still where it's at. And so, and I really don't want to, this is just not sustainable for me. And if she's a good doctor, she'll say, okay, let's find another way.

1:19:41Sal Di Stefano:okay yeah awesome worst case though you go through empty hormones you can get that too so you'll be all right yeah well i should have gone through there first but yeah all good it is what it is all good all right man yeah we'll stay in touch austin i i appreciate you guys again so much uh

1:19:57Adam Schafer:you guys rock shows awesome thanks again appreciate it take it easy brother that's interesting that a doctor recommended uh that's carnivore that's a new thing and then also a naturopath that gave you TRT? I don't think. He said she's into the natural health, but that doesn't necessarily mean. That doesn't add up, though. I'm wondering if it's, I'm going to guess, I'm totally going to guess, but I'm wondering if it's a chiropractor who works with a doctor that prescribes. And so sometimes chiropractors go in this like interesting direction where they do things that are just like, what do you?

1:20:30Sal Di Stefano:Yeah, well, that's a weird combo to put you on an extreme carnivore diet, but then also put you on TRT.

1:20:36Adam Schafer:Yeah, the only time a doctor, in my opinion, should recommend carnivore is when you identify like really extreme immune. Extreme, yeah. Reactions to food. That really is the only real application. Otherwise, the calorie deficit. It's not sustainable, dude. And it's not sustainable. Listen, when you're coaching anybody on lifestyle for health, sustainability is at the top because I don't care how good something works. If the fall off rate is 90 plus percent, waste of time. Yeah. It's a waste of your time. So sustainability is near the top. Unless it's emergency situations, I get that. But yeah, it's interesting.

1:21:11Sal Di Stefano:Yeah.

1:21:12Adam Schafer:Our next caller is Juliana from New York. Juliana. Hello, hello. How can we help you? Hi, guys. How you doing? Thanks so much for having me on. I appreciate it. You got it. How can we help you? Yeah, I'll just read my email here so I stay concise. But hey, MindPunk team, I've been listening to the podcast since inception, and I've run through a ton of the programs with incredible results. Honestly, I'm a lifelong athlete, and I've never truly experienced muscle gain and body transformation like this until I started MAPS programming. My question is, how do I better engage my glutes when squatting?

1:21:41I've always struggled to feel my glutes activate during certain exercises, squatting being one example. I feel a lot of the lifts coming from my quads. I also feel some discomfort and impingement in my hips when the rep count and the weight starts to climb. Just looking for some tips on how I can improve my performance there.

1:21:57Sal Di Stefano:Super common with athletes. Super common with athletes.

1:22:00Adam Schafer:Yeah, so do they develop? Do your glutes develop or do you also feel like they're a lagging body part? I get some development, but I don't think I'm maximizing as well as I can be. And what sports were you in as an athlete? What did you compete in? Primarily softball. I also played a little bit of basketball and soccer as well. Okay. The hip impingement sometimes comes from when people squat, they're trying to stick their butt out or sit back to try to activate the glutes and they end up impinging the hips. So believe it or not, leading with the knees might actually help with that. So bending the knees first rather than sticking the butt back first.

1:22:38Adam Schafer:So that's more of a function thing with a squat. But for someone like you, hip thrusts are magic. Yeah. Hip thrusts are a magic exercise for people who've been active, been working out, they squat. Like I only feel in my quads. Yeah, especially to build up volume there. That's right. And so I would hip thrust before squatting for someone like you. And that's when you're going to see the development in your glutes. would you as far as programming would you always work it in before the squat or take the squat out and replace it completely with the hip thrust depends how often you squat yeah so so if you're going to squat twice in a week uh you could replace one of the workouts with hip thrust then the second time you you you squat you do a light set or two of hip thrust more as a primer yeah than anything just to get connection yeah too you can i don't know how low you squat um but that also could play a factor with that um just and to be careful with that to lower the weight a bit uh as you go down and progress in in that low depth uh but holding and pausing and then you know really just trying to emphasize the tension and and connection there uh that will start to contribute towards uh feeling it more in your glutes i also love doing uh do you do conventional deadlifts or do you do sumo deadlifts i do kind of a mix of both depending on what the program's

1:24:00Sal Di Stefano:running but okay yeah i love sumo deadlifts too just especially if you don't do them often and we're trying to get engagement there just the opening up that stance helps helps like my female clients engage the glutes more and so it kind of forces you to do that when you stand when you stand

1:24:15Adam Schafer:like that i like that a good glute combo like program or workout for somebody who says what you're saying would look like this. It would be, uh, you would start with hip thrusts. You'd have like three to five sets of hip thrusts. Then you do a couple of sets of squats and then you'd finish off with a couple of sets of Romanians, uh, where you get a stretch at the bottom. And then when you come up to the top, squeeze your glutes really hard and then go back down. So that's like a good combo. Kind of hit it from every angle. That's right. That's right. And then, and that, that typically will do it, but hip thrusts are your friend.

1:24:47Adam Schafer:Yeah. Uh, hip thrusts are not a better glute developer than squats unless you're somebody who has a tough time feeling your glutes yeah when you're very in which case they make they make all the difference in the world difference yeah yeah that makes a lot of sense and i know too with the hip impingement especially like i just finished up max performance uh like last month so i lowered the weight on that and just kind of worked on trying to get deep into that squat perfect um do you think there's any difference in like obviously spreading my feet wider feels better on the hips is it something i should work towards a more narrow stance and like getting low or does it not matter either way it's okay it's really okay okay in a perfect world we'd be able to squat low from every foot position position but yeah but if you're going heavier and you're like i feel better be comfortable that's right then go with the wider stance wrong with that okay cool that makes a lot of sense

1:25:42Sal Di Stefano:yeah did you uh juliana did you join our uh seven days of free training in the muscle money muscle mommy community no i just saw i come through so i've definitely got to get in on that yeah hop in it's absolutely free we're doing it for the all all seven days uh the guys and i are leading it and then we have two coaches that will keep it going on but uh yeah i think we had 300 something people there last night and so just come join it yep oh awesome yeah i ran muscle mommy in the spring and i love the program i thought it was really great and you could just so you know because I know that there was some confusion.

1:26:13Sal Di Stefano:Like you can run any program with that community. It's really just, it's like, it's a community base for women that are wanting to build muscle. And so, yeah, there's a lot of people following Anabolic and other programs. So that's more about building the community for us. That's awesome. Yeah, thanks.

1:26:26Adam Schafer:You got it. Julianne, are you Italian from both sides or just one side? Yeah, I'm Calabrese. So right across the water from you. Oh, there you go. Yeah, you guys are angry over there. Yeah, we're some stubborn people for sure.

1:26:40Sal Di Stefano:That's what they say. Well, I hope you take our advice then. Yeah. No, I appreciate it. Thanks a lot, guys. You got it.

1:26:46Adam Schafer:Thanks for calling in. Take care. It's so funny. In Italy, the different regions say things. So what she said about being stubborn, that's a thing that Italians will say about people from Calabria. Yeah, really? Testerura means hardhead. Hardheaded. I don't know why they say that. It's so funny. That's weird, yeah. I know. You know, the whole, like, the reason why you'll see so many people rave about hip thrust building the groups. For that reason right there. Yeah. Yes, and then you'll see studies that compare them to squats, and it's like, no, they actually build the same amount of glute. It's not that it's better, but if it's better for you, then it's better.

1:27:17Yeah, it's a little more quad-driven.

1:27:19Adam Schafer:And for women who are like, I can't build my butt no matter how many squats I do, and they don't feel it, you've got a hip thrust that fixes it.

1:27:24Sal Di Stefano:Super, super, super common in female athletes. Yes. Because when you're anterior-driven and you drive off of your foot like that and your quads all the time, that's your default pattern. And so then you go to squat, which is already a quad exercise too, it just takes over and so it's and all it is is that you're just become so dominant that almost all my like i mean katrina's this way too katrina katrina does a lot of hip thrusts because she was a basketball player and that's when she does and she has a hard time you barely go down more than

1:27:55Adam Schafer:a quarter squat in basketball yeah yeah our next caller is aaron from minnesota what's up aaron what's happening buddy how can we help you how we do how we doing guys good we're good Awesome. I'll just go straight into the question, not waste your time. So in high school, I was up to 290 pounds. And then my junior year, I just got sick of it. And so I lost 100 pounds in like four months. Since then, I'm 33 now. I've been fluctuated up and down, never back that high. But, um, and then, uh, this last April, I decided I want to get in the best shape of my life for my 33rd birthday. So, um, I started to cut, um, went down to 2 ,100 calories and I've lost like 25 pounds on that.

1:28:47Um, I'm down to around 186 pounds. The goal is to get to 175 to 180 and maintain there to try to, you know, get in the best shape of my life. Um, so my question is, is just kind of, uh, how do I do this the most efficient way? Um, I was at 2 ,100 calories and I was at that for a long time. And for a short period, I dropped down to 18 to try to make progress go faster or 1800 calories, try to make progress go faster. Um, but my question is, is that too big of a deficit being five 10, um, at, you know, 186 you're um and then kind of how long should i maintain that cut till i go back to a maintenance

1:29:31Sal Di Stefano:for a while or bulk you're already lower than i would want to take you and so i'd get you going back the other direction hitting getting down to 1800 that's like my 140 pound female like in i'm assuming you're probably a busy active guy probably train at least three to five times a week like oh six days a week like that's plus 12 yeah you need to go the other way bro other way it's time And you'll actually get leaner if you actually give yourself more calories and get strong in the gym. But you're as low as about as I'd ever let you get. And we'd only stay down in that 1 ,800 to 2 ,000 for a short period to maybe drop a little bit, and then I'd always be pulling you out.

1:30:10Sal Di Stefano:To me, that should be your bottom bottom that you ever get to, not somewhere you should stay and hold.

1:30:16Adam Schafer:Aaron, what's the most, if we look at your overall fitness, uh what's the most important goal for you with all of this if i were to say what's the ultimate goal number one at the top yeah ultimate is like longevity because i have three kids you know but for that short period of time like are all like i know you have this had this issue i've watched your video so but you know i just wanted to look really good for a short period of time and then maintain that health you know um that's probably the two biggest you know yeah so with longevity um of course longevity but where i'm getting is do you want to solve this issue of up and down you know yeah for sure yeah okay so we got to reverse you yeah i would put you on a slow reverse diet and focus on getting stronger and i wouldn't even i wouldn't think about dropping calories for a long time yeah and through that process adam hit the nail on the head you're you're gonna get body composition change if you do it right so you're actually get leaner and build some muscle at the same time yeah but i wouldn't okay i wouldn't cut you definitely not and it and in that uh i know the best route or what i've heard is do a really really slow gain so like a quarter of a pound to a half a pound a week is that kind of the range you guys want to see if you if i let you weigh yourself yeah i'm not really i'm not really hung

1:31:35Sal Di Stefano:up on the scale and in fact someone like you who's lost that much weight i don't want you to get on the sale because i mean shoot we could actually jump up you're gonna actually when you add calories back and you feed the way you should and then you start you're going to gain five pounds right away so but it's water so i'm not going to be in my head yeah exactly so i i actually don't like you weighing yourself with someone who's had lost a lot of weight like that tend to freak out when they see any sort of fluctuation and you could be doing the perfect thing and you're going to course correct when i don't want you to so i would actually keep you away from that you eating that low calories you stepping that much uh you're not going to get fat on 2500 calories so i i i want you to incrementally keep working up slowly and just you know add a couple hundred calories stay there for a week or two add a couple more hundred calories stay there for a week or two and just keep doing that and watch how you feel in the gym you're at 1800 right now right now i'm back to 2100 because i think that that 1800 was too drastic for that time being so

1:32:33Adam Schafer:Yeah, go up to 23, stay there for a couple weeks, then go up to 24, stay there for going on 25, work your way up slowly, and then focus on getting stronger in the gym. Where you would go wrong is if you started to go off the rails. So if you start to go like instead of going up 200 calories, you're like, I'm just going to eat everything. That's where this could go wrong. So it's still going to be controlled, but slowly work your way up. And if you're getting strong in the gym, man, we're moving in the right direction. Yeah. All right. I appreciate that, guys. And in that I do like to, it's kind of my like mental like break from like just everything to go to the gym.

1:33:06And I know I can just do mobility and some walking incline, but what program I'm going to buy one after this. So, uh, which one would you guys suggest just for that? I haven't done, um, maps or any of them yet, but anabolic maps, anabolic, yeah.

1:33:21Sal Di Stefano:And maps, anabolic and on trigger days, you can do some mobility stuff, trigger sessions and walk. And we'll send it to you, bro.

1:33:26Adam Schafer:You don't have to buy it. We'll send it to you. So that, that's, well, I'm a, I'm a business owner too, guys. I want to support you guys. You are by getting on here and talking about, you know, what you're trying to do. So I got three things here. So Justin, are you from the Midwest or you got family out there? I went to school out in Chicago. So Chicago. So did you ever have Culver's? Converse? No, Culver's. Culver's. Oh, Culver's. No, I haven't. Oh man, you guys got to try it out. We were just in California. So we, I wanted to ask you that, but, and Sal, I got a book for you. The Meaning of Marriage by C.S.

1:33:59Lewis. Oh. Check that one out.

1:34:02Adam Schafer:Oh, great. Love C.S. Lewis. All right. That's a great recommendation. All right. I appreciate you guys. Thank you, man.

1:34:07Sal Di Stefano:Right on. What's up, Aaron? Nothing for me? Okay. So I'm trying to get my physique to look like you, man. I'm just fucking with you. Is it like pot bellies or what? I don't want to take all your time, but I mean, your brain is exactly like mine, man. You look at everything and see a business or how are they making money or how does this work or how can I turn that into something? and that's exactly how my brain works. So I feel like we're a lot alike in that sense. Well, good news, bro. We're going to help you right here. If you take our advice right here, you're going to get what you want. So just keep reverse dieting.

1:34:37Sal Di Stefano:I'll have Doug send you over the program. I'll also have him give you access to our private forum. That way, as you're going through this process, just shoot us a message. Let us know how you're doing and we'll help you out through the whole thing. All right, time to get strong, guys. All right, Ed. You got it, dude. I appreciate you. Take it easy.

1:34:52Adam Schafer:All right, dude. Is that a restaurant? Yeah. Is that what he said? so he owns it I thought it was is it like a chain or something it's probably a chain wow good for him young guy owning a restaurant wow restaurant father of three yeah

1:35:07Sal Di Stefano:doing all this lost 100 pounds yeah reverse diet yeah yeah yeah he just needs and he's 14 ,000 he just he needs to feed himself oh god

1:35:14Adam Schafer:and he's gonna he's gonna gain so much muscle

1:35:15Sal Di Stefano:the hardest part will be the psychological stay away from when you listen to this Aaron stay away from the scale you don't need to mess with the scale

1:35:20Adam Schafer:and you know it's crazy considering he's a solo calorie he lost all the weight he's got some arms on him he might have some genetics for building muscle

1:35:25Sal Di Stefano:yeah no he looks like That's why when he feeds himself, he's going to see and just get strong in the gym. You're going to see good results. Our next caller is Libby from Michigan. Hi, Libby. How you doing, Libby? Hello. Hello. How are you guys? We're good. How are you? Very good. Good, good. So I've got a question for you and a little bit of background to make it make a little bit more sense. Growing up, I was never super athletic, didn't do sports or anything like that. But I did grow up on a dairy farm, so I was pretty fit, functional fitness that way. But then I went to college, became much more sedentary, didn't really work out a whole lot, gained a bunch of weight, didn't love how I looked or how I felt.

1:36:02And then I found fitness through an at-home company. Probably your favorite starts with a B, ends in a Y. But I am thankful for that because it did change my mindset, get me introduced to it. But then through that and law school, I was working full time, working out two to three hours a day and then going to law school at night. I wasn't sleeping and just keep pushing. And if I didn't work out or my food didn't come from plastic tubs, I didn't eat it. So came to a pretty poor situation there for a while. And then I worked with Dr. Lauren Fitzgerald to fix it back in 2021 before BHRT was super cool.

1:36:42So shout out to her. That's how I found you guys. And then through less training, bulking, things like that, I actually fixed my hormones, was able to get pregnant.

1:36:52Adam Schafer:which I'm super thankful for. And now my pregnancy was rough. I couldn't really work out a ton. I was just pretty sick. But now my baby is four months old and I'm back to work trying to get back into the swing of things. And I started Maps Starter about a month ago and I want to do more. So I know you're going to tell me to not just trust the process. But I also find myself deciding when I should work out because sleep is rough to say the least with a four month old. And I don't want to push myself so far to go back to the place I was, but I also want to make progress and feel better in my skin again.

1:37:32But I also find myself relying on my Fitbit, HRV readiness scores, all of that garbage that a machine can tell me. And I want to be able to trust my body. So I guess I'm kind of stuck on how to balance all of that. And and still make progress, but not end up in that super dark place that I was a few years ago.

1:37:54Sal Di Stefano:Libby, did you join our Muscle Mommy community that started yesterday? I saw it last night and clicked on it and then had to go take care of the baby, so I didn't get a chance to go back to it yet. Okay, get in there. You are like perfect. This is why we're building this community for that. And you can be following any programs. You could be on Starter, so it's not like only people following Muscle Mommy. It's women that want to get stronger, build their metabolism, get fit. I mean, that's the idea. and it's support for everybody. We're doing it. The guys and I are launching it for seven days, so we're in there talking every single day, and then we have two coaches that are going to maintain it going forward, but got to get in there with us for sure.

1:38:28Adam Schafer:Libby, this is new territory for you. You can't approach your fitness like you did to your law degree. It just won't work. You can't grind yourself into better health. It just isn't going to work. Your baby's only four months old, and contrary to what I think women are sold through social media, it takes a lot longer than four months for you to get to the point where you could start to push yourself. For most of my career, when I trained women who had a baby, it wasn't until a year or two after that they started to feel kind of like, they would tell me like, I kind of feel like myself. So you can't grind yourself towards this.

1:39:10Adam Schafer:This is a new relationship you're gonna have to develop and you have to approach it like this. My fitness routine has to improve everything else in my life. It has to give me more energy for work. It has to give me more energy for my baby. It has to make me feel healthier and more vibrant, not the other way around. That's going to be the view. Now, the challenge with this is you're very accomplished. You probably only have one gear or I'd say two gears. You have either go all the way or don't go at all. It's probably the two gears that you play with. So the challenge with this is learning how to drive in this new gear.

1:39:48Adam Schafer:You're somebody that would be a prime candidate for coaching. If you had a coach guide you through this process, what they're going to do is this. They're going to A, tell you what to do so you can kind of trust their advice because you can't really trust your advice right now. Your advice is going to put you, it's going to move you in the wrong direction. It's served you well in some areas of life, but it's also caused some problems. And if you keep going down that direction, the problems are going to get really, really bad. Okay. So coach is going to say, do this. And you're going to kind of put your faith in them.

1:40:18Adam Schafer:Say, okay, I'm going to, I'm going to listen to what you have to say. A coach is also going to help you give yourself grace when you screw up. And the way you're going to screw up is you're either going to push yourself too hard or you're going to fall way off because you're going to have a tough time finding the middle ground. And the coach is going to help you get back on and figure this out. The coach is also going to help give yourself grace as you start to figure out what your body is responding to best with. And those moments where you're like, why isn't my body responding? What's going on?

1:40:48Adam Schafer:I feel like I'm doing the right things. It feels like nothing's happening. Like a good coach is going to be able to walk you through that. So you would be a perfect candidate for a coach. I think you would be very coachable. You're probably a very coachable person. I'm sure you were great with your professors. It sounds like you worked Dr. Fitz and you followed her advice. so I would like to have one of our coaches call you because that would be best but if you don't work with a coach the view that you're going to have to constantly remind yourself of is am I developing the right relationship with fitness not am I doing the best routine am I getting the best results am I that's that's going to be second and third first is am I approaching this with the right mindset and heart posture?

1:41:30Adam Schafer:And if it's a no, okay, what's the right mindset here? How do I approach this? What am I doing this for? How do I want to feel after this? What do I want to stay away from? What are my tendencies? It's going to be a constant conversation as you develop a new relationship. And then once you kind of start to figure that out, it takes time, then it's going to start to feel more and more natural. And then the old ways will feel less desirable. But right now you've got this, like I said, you've got these two gears and it's like full speed ahead or nothing. And you have no other gears and I've trained people like you.

1:42:04Adam Schafer:So I know this. I'm like, and I'm, it's probably resonating. Everything I'm saying is probably resonating with what I'm saying. Yeah. So, so, but if you do this right, I'm going to tell you, it's going to be a whole new world for you. And, and I'm going to sell this to you now. So here comes the close. Okay. It's going to make you more effective at everything else you do. So as effective as you've been with your full speed ahead gear, you're going to be even more effective figuring out how to balance these things. So it's actually going to make you better. You're not going to, sometimes people are afraid.

1:42:32Adam Schafer:They're like, but am I going to be a bad-ass still? You're going to be more of a bad-ass because you're going to figure these things out. So, okay. Can I have someone reach out to you? Yeah. Yep. Absolutely. All right. All right.

1:42:43Sal Di Stefano:Good. This will be great. Yeah. We'll see. We'll see you on the inside Libby. I will. Can I bug you guys with one more little quick question? All right. So no one else has been able to figure this out. So I'm hoping you can help me out. Well, during while I was pregnant, I didn't have like a ton of like joint issues or anything that way. But then about three weeks after I had my baby, my right wrist just started being a pain. Like I felt like I broke it and I've had x-rays and everything. The chiropractors worked on it. Everything doesn't seem to make it better. And then a few weeks ago, my left wrist also started doing the same thing, which makes it even more difficult, like writing, typing, dealing with the baby.

1:43:22Everyone's like rest. And I'm like, okay, cool. I have a four month old that needs me. I can't really not use my hands. Any ideas or things I can do to make it better?

1:43:32Adam Schafer:Yeah. Do you, um, you want to get a computer like crazy? That's interesting. Yeah. So hormones during pregnancy cause the joints to loosen and then post-pregnancy things start to settle again. Ligaments and tenions. Yeah. And you'll sometimes develop dysfunction. you'll see oftentimes, which side is the side you hold your baby in the most? Probably my right side. Okay, and that's the wrist that started hurting the most first? Yes, yep. And then you switch sides and the other wrist started hurting you? Yes. Okay, so I want you to pay attention to how you're holding the baby. Okay. Okay, so pay attention to that because that could be causing the issue.

1:44:04Adam Schafer:And so position your wrist in a way to where it doesn't bother you anymore or wear a wrist brace at home when you're picking up the baby. So what you'll sometimes see in women, is wrist pain, shoulder pain, or hip pain. And it's almost always the side that they hold the baby. The weights is resting on the joint. Yeah. And it could be you're holding in this kind of supinated position. Yeah. Yeah. That's where it hurts. Yeah. So look at your wrist position and adjust that while you're holding the baby. Yeah. In the meantime, I would do just light mobility movements. Really light, yeah. Wrist cars.

1:44:38Adam Schafer:Yep. And then if you have access to a massage therapist, have them massage the forearm flexors and extenders. Okay. And, you know, doing that once a week should, should also help, but a wrist brace while holding the baby to kind of let it cool down and then figure out the position. Okay. And it was better patterns. Yeah.

1:44:55Sal Di Stefano:I'll have a Doug sent over to you our maps prime pro in there is a cool, a bunch of like wrist cars and exercises you could do actually specific for your wrist. You could just follow along in there. Awesome. That'd be great. Yep. Yeah. All right, Libby. Yeah. I'm glad you asked that question. Yeah. Great question. Thank you guys. Also say, I'll just want to say thank you for doing what you're doing with your series. it's awesome and sharing your faith with everybody a lot of christians we don't have the ability to do that or the want to do that so thank you oh thank you i appreciate that's encouraging thank you libra awesome well thank you guys so much you got it have a good day she'll do so well with the coach yeah yeah she's well that's why i want right away i was like you got to get in the community and i feel like at the at the very least at least get inside the

1:45:35Adam Schafer:muscle mommy she'll be she's very coachable i guarantee she's going to work really really well with a coach and kind of because it's tough man when you have that you see this with high performing athletes you'll see this with executives uh like high level executives they've learned to just go yeah and the method of operation is to just well and it's like i always

1:45:54Sal Di Stefano:say it works it's serve them yeah you know it's really tough to break something that you do that has served you so well in life it's just fitness is different you know there has to be the right balance and that's what's best for your body. It's not more is better. So totally look, if you

1:46:11Adam Schafer:like the show, come find us on Instagram. We'll see you. It's at mind pump media. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance. Check out our discounted RGB super bundle at mind pump media.com. The RGB super bundle includes maps, anabolic maps, performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the rgb super bundle is like having sal adam and justin as your own personal trainers but at a fraction of the price the rgb super bundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources at mindpumpmedia.com.

1:47:06If 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. Hi, I'm Jake Rez, also known as Nurse Jake. As a travel nurse, I've worked in all kinds of places. different settings cities and climates every assignment brings on a new challenge which is why i always bring my figs these scrubs are built for whatever the job throws at you they're breathable flexible and comfortable in any environment no matter where i land i know they're going to keep me looking and feeling my best and don't sleep on the details the pockets the features the finishing touches everything has a purpose and it makes a real difference when you're moving non-stop the fit is clean tailored and super polished and they come in a huge range of colors.

1:47:56In other words, they feel great throughout a 12-hour shift and they always look good. See every healthcare professional on Instagram. If you work in healthcare or know someone who does, check out Figs and get 15 % off your first order at wearfigs.com with code FIGSRX. That's wearfigs.com, code FIGSRX.