2803: The Lifestyle Factors That Make or Break Results

15:21Sal Di Stefano:Yeah, this is the truth in it. And where this comes from is that you can't overtrain. You can just under eat. And that is like if you continue to increase that protein and increase that, you will recover, you'll be able to do it. And I don't agree with that, but the reason why that statement seems to be true for so many people is because that's just it. If they just kept increasing protein and continue lifting harder and progressive overloading, their body can tend to recover and build muscle for a really long time. It does aid in recovery. Yeah, for sure.

15:51Adam Schafer:Now, here's what the data also shows with fat loss. In calorie-controlled diets, a higher-protein diet tends to cause a 10 % increase in fat loss in comparison. It doesn't sound like a lot, but it is. 10 % is a big percentage to see any changes in. And over time, here's my argument, that percentage gets better because of the muscle-building aspect.

16:16Justin Andrews:Sure.

16:16Adam Schafer:So not only are you going to burn more body fat through it, you're going to build more muscle, which will also help with the fat loss. So big impact, big impact. All right, sleep. Let's talk about sleep. How much of an impact does consistent good sleep have in comparison to what most people experience with sleep, which is subpar? It's not terrible. We're not talking about you just had a baby bad sleep, but we're talking about the typical person.

16:39Justin Andrews:I mean, it's really the determinant if you're going to fully progress. Otherwise, you know, you're looking at grinding your gears and hitting a massive plateau. You really can't bypass this.

16:52Sal Di Stefano:It's obviously this is top three. It is sometimes when you have the other two perfectly aligned, it's the only reason why you're not seeing the results you should. Oh, this will be a wall. That's it. And this, it's important always, but becomes exponentially important as we get older. It's like my clients that were 30, 40, 50, like uh could have been eating whole foods and could be high protein could be strain training but because this was so messed up they're not seeing the results that they they should be seeing when we're younger we tend to have a bit more resiliency around it where you could still you could nail the first two kind of have trashy sleep still get some sort of results but i have found in my experience you get above 35 and even if you're chipping away at the first two which should show you huge results you're not and it's almost always because of this part now in my

17:51Adam Schafer:experience with the young people uh when you take a young person teenager or 20s who's fine you know i'm getting some crappy sleep but i can go because you're resilient they do this for a month it's overnight prs yeah crush everything it's like what the heck just happened to me i can't even believe he's been starving for it oh it's incredible all right so i'll show i'll explain some of the studies So, now the studies compare bad sleep to good sleep. So it's typically five hours versus seven or eight hours of sleep. So this is a bit extreme, but this kind of illustrates just how powerful sleep can be.

18:26In the same, in a calorie-controlled calorie deficit or fat loss diet, bad sleep versus decent sleep, the difference is you lose twice as much body fat and half as

18:41Adam Schafer:much muscle in a deficit. In other words, when you go into deficit, you're going to lose some muscle and you're going to lose some body fat. Okay. If your sleep is bad, you'll lose half the body fat and twice the muscle. If your sleep is good, you lose twice the body fat and half the muscle. That's a huge, huge difference. Yeah. And then when it comes to injury, this is the greatest predictor of hurting yourself. One bad night of sleep increases your risk of injury by 50%. It's so crazy. One bad night, not a week, not a month. you just had a bad night last night and then you would go work out you just increase your risk of injury by 50 yeah which is wild which is crazy all right creatine the greatest supplement ever the one that has the most data the one that consistently shows it has a benefit uh here's what you're gonna get from creatine uh about five pounds to your compound lifts and about two reps that's it that's it so and i know everybody's like what that's it in the land of supplements that's like king because supplements typically don't do that actually does something but it's not it doesn't come close to all the other stuff at all in fact i had a talk with a friend of mine my wife is coaching somebody right now a friend of ours and we're on the call and we're talking about all this stuff and she brought up creatine and she's like but i don't know if i should take it and it's a supplement and this and that and i'm like listen who cares don't take it what do you mean i heard it was so great i'm like i was like okay you'll probably go up two reps on your lifts which is cool but it's not it's not a game changer whole natural foods high protein sleep game changers creatine in the land of the context of supplements awesome but in the context of what moves the needle huge not a big deal okay that's right so this was the only one i had a bone to

20:19Sal Di Stefano:pick with yes because i was like you i don't know how you came up with these five and not have resistance training in there oh because that's got to be a that i feel like that's a must well i mean again, how much of an impact does this really have? Creatine doesn't even make this list.

20:39Adam Schafer:I think I'm assuming people are strength training with all of this. Yeah, if you're not strength training, how much of an impact does that have? Yeah, I mean,

20:48Sal Di Stefano:because the first two, first three, I could even make the argument no strength training or anything. You know what I'm saying? Those three things are so impactful. I've seen that change people's lives. They don't even resist the strength. I've seen my own mother go on the whole 30, and it changed. Nothing else. Nothing else. Maybe we take some walks, and that changed their life radically. So the first three, without anything, are that impactful. So if we're talking about what are the most impactful things somebody could do for their health, creatine doesn't make this list for me. No, no. Resistance training, walking would be right here.

21:25Adam Schafer:Yeah, no, strength training is what sends the signal for your body to adapt in the ways you want. So without that signal, there is no reason for your body to adapt in the ways that they're doing.

21:35Sal Di Stefano:And the reason why I bring that up and why this is an important argument to me, because when I was making the points that we were just making on the other three, I'm making those points without resistance training. Because if you put whole natural foods into this person and they switch over and their strength training, forget the 500-calorie thing you talked about. That person, that's huge. Huge. huge like that may be the only thing they ever have pounding interest is what you're dealing with yeah they may that that whole foods and just lift weights may be all they have to focus on for the rest of their lives and be in phenomenal shape and so um i'm not assuming they're doing that you know and same thing goes with the high protein thing like uh high protein just will control the calories make that person healthier you know yeah add strength training that all the arguments we made is exponentially stronger now so yeah creatine doesn't make this list for me because you could not use creatine for the rest of your life.

22:32Sal Di Stefano:And you'll be totally fine.

22:34Adam Schafer:I like bringing it up, though, because in the land of supplements, it's king. But again, we're talking about a category of things that don't make that much of an impact anyway. You know what I mean? But in that category, creatine has a big impact. All right, last, a good coach. So here's the deal. We just gave you really simple, basic steps that make a profound impact. That doesn't mean they're easy. It's still hard. It is hard to go from a traditional diet of 70 % of your calories come from processed foods to getting rid of it all, to a traditional diet of I'm eating 60 grams of protein a day to now I need to eat 150 grams of protein a day, to a lifestyle where I stay up late at night on my phone or watching Netflix.

23:18Adam Schafer:I stay up late Friday night to sleep in Saturday. Monday comes around, I'm jet lagged to getting consistent good sleep. Like simple, but yet difficult. What does a good coach provide in terms of impact? Well, I'll break it down for you. Your odds of long-term success, even if you follow the steps that we talked about, are dismal. I hate to say it. On your own, if you look at the data, 90 % of people are going to fail. So you got a 10 % chance of success. What does a good coach do? A good coach dramatically increases your odds, guys. Dramatically. You work with a good coach. you've multiplied your odds of success times 5 or 10 in terms of is this going to be something I'm going to be able to do for the rest of my life and the good coach knows how to use all those tools and implement them and coach you and guide you through the process

24:08Sal Di Stefano:this is my favorite one on your list that I think would be kind of a surprise of the 5 because somebody else can make the argument walking, strength training, this and that I like this and maybe it's top of mind for me because we just got off a bunch of live callers and we help a lot of people that call in and say things like, I've been listening to your show for five years. I know what you're going to say to me. You know what I'm saying? I know what I'm supposed to do. You know what I'm saying? So they don't lack the knowledge of the four that we've said before because we've said this a hundred times.

24:43Sal Di Stefano:But the psychological discipline of following through when we get in our own way is so common. I know. So common that we even have trainers and coaches that hire other trainers and coaches that need that because they recognize like I've got past trauma or I have insecurities or I have insert whatever thing that's blocking me from doing what I need to do to serve my body and take care of myself. And so a really good coach is paramount to helping somebody break through that. Totally. Everybody has blind spots. Everybody does. Everybody. Yeah. We all have some sort of insecurity or some sort of trauma or some sort of effed up relationship.

25:28Adam Schafer:Or maybe you've just been living like this for your whole life and I've got to live this totally different way. How do I do that? I'm going to stumble. What does that look like? How do I get back on? What steps do I take? What's the right path? Do I take all the steps? I mean, having a good coach is worth their weight in gold, period. If you want to do this and you want to succeed at it and you're looking at all the possible things you can implement and do and invest in, a good coach is worth more than all that stuff combined. That's it. Period. End of story. It's the most impactful thing that you could possibly do is work with, and I say good coach because there's a lot of coaches.

26:05Adam Schafer:There's not a lot of good coaches, unfortunately. But when you find a good coach, oh, my God, you guys, it's just life-changing. And we know this. we were coaches we know how hard this is we know how hard it is and we were good coaches we know how hard it is uh for people to to get to this point but if you want to get results you want to keep those results you want to be able to do this for the rest of your life and enjoy it and want to do it then invest in a good coach nothing beats that period end of story so speaking of challenging

26:34Sal Di Stefano:goals and figuring it out and stuff like that. How's your journey to the dark side going over there? Today was day two of just cardio. Is it really cardio? That's it. I mean, is it really? Well, it's cardio life. Wait.

26:53Justin Andrews:What are you doing, though? What are you doing for cardio? What speed? Two? No, no, no.

26:59Sal Di Stefano:Come on. What speed are you at?

27:01Adam Schafer:So the incline is eight.

27:02Sal Di Stefano:Oh, you're actually inclining already. Yeah. Okay, that's impressive.

27:05Adam Schafer:I don't know what it is about incline. I actually prefer walking on an incline. I like incline versus landing.

27:09Sal Di Stefano:I do too, except for I know what happens the first couple weeks when you haven't done that. Oh, bro, I was like, I had like, that was like a big eye opener for me was how sore my calves and shins were from just walking for an hour.

27:23Adam Schafer:I haven't gotten sore, but I'll feel my shins burn a little bit, which is kind of disheartening. It's like, what the hell? But it's an eight incline. I'm doing about 45 minutes the speed is 2.7 to 3 is that good? it's not that fast

27:37Sal Di Stefano:I don't go slower than 3 3 is where I start and I work up to 4 so I'm at 3.8 right now and I do the same thing so I don't do so I only incline enough for me to feel my heart rate elevate and then I drop it back down so I incline like 10 or 12

27:56Adam Schafer:so you're doing like a mild interval basically Yeah, about that. So here's what I'm trying to do right now. I'm not necessarily trying to get some cardio workout. No, of course not. I could push it much harder. No, no, no. So could I. I'm not so out of shape that walking puts me out of breath. Really what it is, is I know myself, and I know that if I don't figure out a way to enjoy this, this is going to last for maybe a week, and I'm going to go right back to just lifting weights all the time. I know that. So what I've done, and my wife really helped me with this, as she said, because I had all these plans, right?

28:29Adam Schafer:Oh, I'm going to swim. I'm gonna do this I'm gonna do that I told you and I really had intentions of doing all that and I may at some point do that but she's like Sal she goes why don't you make this cardio week or this non-lifting weights week that you're gonna do every other week why don't you make it like do something you enjoy while you're doing it so that you like that part of it I agree so I'm just listening to a book of course is what I'm doing so I'm listening to a really good book called The Faithful Stranger and And so I just get into the book. And so as I'm walking, really, it's not about the walking.

29:03Adam Schafer:It's about the book. And so I like it. I show up, and I'm like, oh, I can't wait to listen to this cool book. And I just so happen to be on a treadmill for 45 minutes.

29:13Sal Di Stefano:I 100 % agree with her. I mean, I was trying to push back on you weeks ago when you were first saying that. I'm like, yeah, I think that's a terrible idea to try. Well, what it is is that you're just, it's already something. Too foreign. Yeah, and there's too many things. You're too many variables. yeah it's just like the advice we give people it's just like you know maybe you like the swimming but then you hate the other thing it's like it's too many variants like stick to one try and pair it with something that you do like and enjoy you know i um out of all of us i think i'm probably the biggest audiobook guy um and i for some reason that's the time i can't do it is it too distracting yeah i for uh for being on either elliptical whatever the thing is that i'm on yeah it's the beat yeah i actually am uh so what i tend to do i i have no problem staring at a wall or looking straight and just with the rhythm and my you're also probably deep thinking oh yeah oh yeah yeah that's what it is yeah yeah and i and i get deep like the music kind of like the beat goes to my

30:08Adam Schafer:cadence and my lost in your thoughts yeah very much so and and the book is almost distracting

30:13Sal Di Stefano:yeah yeah i have a book for me needs to be driving more relaxing got it uh and i've tried i've like Like, oh, this would be great.

30:20Adam Schafer:Are you taking notes afterwards? Because that process of thinking. I know your mind.

30:25Sal Di Stefano:Oh, I'll do it while. Oh, bro. That's got to be so great. I'm walking, so I make notes.

30:29Adam Schafer:Oh, is that where you're coming up all these ideas lately?

30:31Sal Di Stefano:Well, that's there or nighttime. Those are always where. Is it helping you at night? Because sometimes you don't sleep because your mind breaks. Well, I just, while we were just talking, I looked down because I hadn't updated my aura. I scored an 81 last night. Oh. Yeah, yeah. So this is like life-changing for me. I've never scored in the 80s.

30:47Adam Schafer:Wow.

30:48Sal Di Stefano:So I want to say on a, which is so funny, so funny that I had to fuck myself up so bad. To like force that I had to create this like. That's not funny, bro. No, it's a little funny. It's a little funny.

31:03Adam Schafer:I can laugh about that. I'm going to say this right now, dude, is that guys like us and, you know, Justin doesn't fall as prey to this, but he also can be prey to this. when you are rewarded by the world because of your effort and your talent and your whatever you just without realizing it you just develop this pride which is like i can do it i'm the i'm the main actor in this movie i can make it happen if i put my mind to it nobody can outwork me whatever and for for us it requires us to get crushed like okay maybe i don't got it all maybe i gotta figure this out so you know now you got this place where you're like yeah yeah and i

31:41Sal Di Stefano:really and and it's not i'm not perfect at all i'll go a you know a couple nights back i think i scored as low as a 67 which is one of the lower scores i get now um when i mess with it like i i have to tv's got to be off well before 10 o 'clock um i have to have my my chamomile tea i do the the the legion uh lunar i've done all my supplements for the day that i'm supposed to um unfortunately I don't have a bath anymore, but I would have done that yet. But I have to really, I have to prepare. And I can't take it lightly. It's not like, and then obvious things like tech. I've always been pretty good about that.

32:22Sal Di Stefano:I've put good parameters around the phone and family. You know what, dude?

32:27Adam Schafer:Because I've had people, I've heard this conversation or I've heard people talk about sleep before. I'm like, what do I got to do all this planning and prepping and whatever? because our modern world is so counter to what would produce good sleep that you have to plan. It's like, why do I have to plan eating healthy? Because if you just go out and eat whatever's around you, it's going to be unhealthy.

32:47Sal Di Stefano:I mean, speaking from my personal experience, it's actually hard. It's not easy. I think it gets talked about as like, oh, you just need to make a little sleep routine or just before bed. But it's actually like I got to think about it. When I get home at like 5 or 6, I even have to vocalize to Katrina. Like, hey, tonight we got to really make sure. Yeah, I want to get a good night. So that's how much effort I have to put towards it to get that kind of a score. To get an 80 or a 90, I have to think about it long before bedtime. And I have to be already like, okay, good. I'm getting a good dinner at like 6 or 7.

33:28Sal Di Stefano:So that's plenty of hours of digest.

33:29Adam Schafer:Well, imagine if all of us for 30 days lived in the woods with no electricity. Yeah, yeah, yeah. Sleep, good sleep would be the default. Yeah. Like, oh, it's dark.

33:38Sal Di Stefano:Got nothing to watch or do.

33:40Adam Schafer:Especially if we were out.

33:42Sal Di Stefano:The other thing is, too, is I also have connected very closely. This is fierce. A good, good, good move. Like, there's a big difference. Here's a huge thing, too, that I've unlocked because I track so much of this stuff. This is why, part, another reason it's motivated me to do the, you know, I don't even, I shouldn't even call it cardio. It's just walking. Just moving. Yeah, just moving for 8 ,000 to 10 ,000 steps. Yeah. If I'm under 6 ,000 steps, it disrupts sleep. Yeah, dude. It's just not enough. It's not enough. My body didn't get physically exhausted enough to get a really good deep night's sleep.

34:15Sal Di Stefano:So I've hacked into that also. So it's like I got to be up 8 ,000, 10 ,000 steps. I've got to really say to myself at 5 or 6 o 'clock, this is the night. I'm going to do these things. I do all the things. and then I score great sleep.

34:30Adam Schafer:If I don't, then it's a roll of the dice. You know what's crazy? Because we have, so we worked in fitness forever and our jobs were very active in the sense that we were always on our feet moving. Now we're basically, we have sedentary lives because we come in here, we sit and we don't move, which is most people's jobs. But I was just thinking about this because I was talking with Justin yesterday. I hate it. Yeah, because both of us, because it's raining so we don't do our daily midday walk or whatever. Yeah. And him and I are looking at each other like, man i always feel so terrible yep when we're stuck in here all day long but do you know how much worse it must be for people working in tech do you know why oh you're staring at a blue screen at least

35:08Justin Andrews:we get to talk to each other yeah yeah yeah they're just isolated and you're just looking at a stupid screen all day oh god yeah that's got to feel terrible they don't even know it they've

35:18Sal Di Stefano:lived in it for so long they have no idea and that's it it lulls you to to sleep in a sense right as far as like thinking that it's just okay it's normal you don't realize it's like crap up and you don't even know it and you know this is the part i mean i'm always i know of us i'm on the more you know wearable track stuff but this is stuff i actually geek out and i like like this is the this is where these tools are really neat for me is that i have worn them and paid attention to them consistently and i've i've manipulated stuff in my diet and exercise i have i've had transitions in my life where i'm very sedentary for a job to very active and i've been weights from weighing 180 pounds and lean to all the way to 230 and jacked and lean and all in between.

36:04Sal Di Stefano:And I've been able to watch all these things. And it's easy for me to start to tweak and twist these little things that change that. And I've definitely connected these dots that I can't sit and do under 4 ,000 steps in a day and also not make an effort at a good sleep routine and think I'm going to get a good night's rest. It just ain't happening. I got to move.

36:27Adam Schafer:What are we hitting? Is it under 4 ,000 if you just show up?

36:30Sal Di Stefano:Under 4. It's like 2 to 3, dog. Dude, I don't sit at all at home. Yeah, on our days off. Our bullshit walk gets us to 4 to 5. I know. Yeah. Our bullshit walk gets us 4 to 5. Okay? If we don't do that, you're 2 to 3. And that's including your little workout.

36:47Adam Schafer:That's terrible.

36:47Sal Di Stefano:That's you going in the gym and lifting weights and moving around in your steps. That ain't nothing. That ain't nothing.

36:51Adam Schafer:So you were saying, Justin, on your days off, you're not sitting. Oh, I don't sit at all.

36:56Justin Andrews:hike i'm out like you know taking the dogs like for walks i'm dude i don't it's like yeah it's a big catch-up you know on the days that we have off but even still like the discipline of like after because i drive too like and i'm commuting it's like 45 minutes and it's like 45 minutes here and you know i'm just sitting on my ass and it just it kills me inside uh and then i get home and then I've turned into this sort of look and scope for any kind of thing that I need to clean or fix. And I'm going around the house or I'm taking dogs outside. You've got to keep up. I turn all that energy into this crazy storm.

37:38Sal Di Stefano:What's crazy, and I have so much respect for you, that you can do that because what I've also connected.

37:43Adam Schafer:Yeah, you go home, you don't want to move.

37:44Sal Di Stefano:I don't want to move. I know. Oh, yeah, that would be me if I sat out. that's like when we when we do this and if i don't lift or get get moving which is this is what's so interesting i know this this has to be common for a lot of people that get in that get stuck in this is that um when i go it's ironic that when i only move two to three thousand steps here and i didn't i didn't exercise i didn't do any cardio i didn't do any step i didn't do anything and then i drive home and i get home and say four or five i'm i think i'm tired you know i feel i And I'm lazy, and I don't want to go do all this stuff.

38:17Sal Di Stefano:Now, flip that, get my steps in, get a workout in. I get home, I go right to clean the kitchen, run some air, straighten up, help my wife out with the lawn. I do shit.

38:27Adam Schafer:It's so crazy. By the way, I got to add this, too. It's like, how domestic have we become because we like to move? Because we know we need to move? I'm at home sweeping. I'm cleaning stuff. Totally. And sometimes my wife is like, no, no, you work. You sit down. Let me do it. I'm like, no, actually, I want to help, and I also want to move. I was sitting down all day long.

38:45Justin Andrews:Well, it's all ramped up, too, because I'm kind of preparing to move personally into the other house. And it's just been like there's so many things in the box. And, you know, you're just living in a certain place. Like, you realize how many things you collect. And, dude, it's just been nonstop the last few weeks. So I'm like burnt out, but I'm still like I'm going. Go, go, go, go, go.

39:07Adam Schafer:There's no time to sleep. Speaking of wearing things, I know we're supposed to do this big photo shoot today for one of our partners, which we always, you know, him and Ha, which is funny. But we were supposed to wear all black. So are you guys, do you guys wear your Viore? Yeah, I'm in Viore.

39:22Sal Di Stefano:Hey, how lucky is Viore? Because the shoot isn't even for Viore, but we're always wearing Viore.

39:28Adam Schafer:It's the only reason why, so I look at old pictures, and my wife will pull up old pictures of us. And you guys always, you guys always made fun of my style back then. And, I mean, you're right. I look at the old stuff I'm like whoa dude how did I score my wife dude she's soft through all that dude she's like your style changed totally I was like honey I would like to hear because I'm sponsored by you you know what

39:50Sal Di Stefano:because Viore does whitelisting with us I would love to see Viore do like a montage of like all your all your outfits pre-Viore and then post-Vori 95 % of my whole wardrobe

40:00Adam Schafer:is them definitely they hook me up and I'm like this cleaned you up

40:04Sal Di Stefano:even like you wear a lot of their like button up stuff and their nice stuff when you go do speeches No, it's all everything. It's everything because I just don't have a sense. You already changed your life, dog. Dude, changed everything.

40:14Adam Schafer:Hey, speaking of life changing, Justin, you will appreciate this. Doug, I'm going to send this to you. I might have sent it to you yesterday, so I don't know if it's in your notes. I saw the coolest machines ever. Now, typically machines are terrible. I'll send it to the group. I think I'll send it to everybody.

40:33Justin Andrews:Wait, is this? Okay, I'm just going to guess. So it has like this track and there's one that you press that's like on a track. No, no, no. Okay. No, that's interesting. That sounds interesting.

40:43Adam Schafer:So Doug, I just sent it to the group. I've never, have you guys ever seen a machine that is so sports specific that you would say that might be better than free weights?

40:52Justin Andrews:Oh, okay.

40:52Adam Schafer:That's never happened. Check these machines out for baseball. They were designed, I think it's a Japanese company that designed these machines specifically for baseball players and pitchers. look at the rotation oh look at the rotation in the arm and handle as they go through these movements have you ever seen anything like that no to get that kind of resistance with that rotation yeah dude look at the leg machine even but the arm and shoulder one is what really trips me out yeah when you see the twisting and rotating of the arm interesting with rotation like i i just

41:28Sal Di Stefano:i can see the rotator what his hand goes into like uh he can go full rotation so this is uh

41:33Adam Schafer:The Ichiro Suzuki has these machines. Okay. But, like, first of all, I would never use these machines on the average person because I don't see the – but if you're a baseball player, I'm looking at the shoulder health that it's producing.

41:46Justin Andrews:Oh, yeah.

41:47Adam Schafer:It's wild.

41:48Justin Andrews:Yeah.

41:48Adam Schafer:Do you see the first one that he was showing where it was, like, twisting and rotating? Yeah, yeah. It was weird. It would hurt my arm.

41:55Justin Andrews:It's a really weird-looking movement, but I understand, like, you know, how to add resistance to that.

41:59Adam Schafer:Look how it's doing. It's challenging. Well, so if you ever watch, so I'm not a, you guys know this, you guys make fun of me. I'm not a sports guy, but I love watching the biomechanics and the physics. The sports science of it. Of sports. Yeah. One of my favorite things to look at is a slow motion video of a professional pitcher.

42:19Justin Andrews:Oh, yeah.

42:20Adam Schafer:Oh, God. It doesn't look. It's magical. It looks, look at that one. Look at that twist.

42:24Justin Andrews:Yeah, the physics of it to get to that last bit of whip to really accelerate the balls.

42:29Adam Schafer:Bro, I couldn't slow motion get my arm in that. position and they're whipping something 90 miles an hour how do you not destroy your arm well they

42:36Justin Andrews:do so it's like yeah exactly they do the the game really is to elongate that process i mean that's

42:43Sal Di Stefano:that that's the thing to highlight too we talk about this a lot about people i think it when i say that statement that sports are unhealthy for us it always gets a lot of it's extreme yeah it is extreme and it's like uh and that that picture that pitcher's arm will he'll have shoulder will have issues 100 it's it's really the game is how long can he tell you yeah yeah how long can you type of power yeah how can you yeah torque and throw at that rate for that many repetitions which by the way is why you why they count pitches yeah why they count why they count pitches why they only they only they only play so many games they have games off before they play again so

43:21Justin Andrews:everybody has a number which is kind of a trip if you think about it oh yeah it's like i hit my

43:25Adam Schafer:whatever a couple thousand it's why people like nolan ryan were so special the guy could pitch for so long yeah and not use an anomaly yeah yeah it's uh the physics of it is remarkable because like a like a bullwhip with the sound that the whip makes is actually that the tip of the whip is breaking the sound barrier yep and and what they're doing with their arm is they're literally creating this whip-like uh physics that's happening where the the end of their arm is generating so much speed and force. Well, first, it would rip anybody's arm off.

43:57Sal Di Stefano:Yeah. It's crazy. Were you in the room when I was talking about Steph Curry? Were you out of the room? No, I was out. So you were out of the room. It was before we got on the podcast. I was telling these guys, watching clips of him. This was NBA All-Star Week. And so he wasn't playing, but he was there. And he was with the announcers. And the announcers, their booth is like, I don't know, it's 15, 20 rows up in the stands behind the basketball hoop. with that and he's mic'd up and he's talking to the guys and they throw him a basketball and he turns around and he shoots it like i mean you're talking about like a i don't even know how far probably a three-quarter court shot or whatever like that or at least a half court plus from behind the backboard and swishes the ball right and and uh i was telling the guys that he just did that but that that obviously went viral which brought up a bunch of other clips of him and he's the only person where i've seen this happen before in warm-ups when he's warming up a lot of times and he's shooting the basketball hoop or shooting at the hoop.

44:54Sal Di Stefano:I've seen this happen. It's wild. And he misses two shots in a row. And all of a sudden, you see him kind of look at the hoop like that and they'll call somebody over and then all of a sudden they'll get the officials over, get the ladder out and they'll check the level because he doesn't miss. He's like, it's

45:10Adam Schafer:the hoop.

45:11Sal Di Stefano:Yeah. And then they'll like, oh, sure, shit. It's off by and they have to adjust it. That's so great. Yeah, yeah, yeah. Like he's that honed in to the -

45:21Adam Schafer:It's so funny you brought up basketball because when I was on the treadmill listening to the book, on the big screen above me were a bunch of slam dunk competition. That's all the sweetest NBA All-Star. Oh, is that what it is? Yeah, that's what that is. Okay. Yeah, yeah, yeah. So, and I'm watching old competitions and new ones. But again, I'm not a basketball fan, but I do like human movement and the physics. So I'm looking at the angle that this guy's ankle is hitting the ground and how their foot plants and then how they twist out of it and jump. I'm like, dang, bro.

45:53Sal Di Stefano:Well, it's right to what you were just bringing up about the baseball player. Same thing. Their shin angles and stuff. The shin angles are huge. It's wild. And the ability to get that torque and that explosiveness and that short range.

46:07Justin Andrews:That wider step and stride and how you can create more torque and force.

46:12Sal Di Stefano:I mean, this is what made me, when we first started it, we haven't shouted them out in a really long time. just to give him his love because I used to talk about him all the time, is Paul Fabritz. Oh, yeah, yeah, yeah.

46:21Adam Schafer:He breaks that down really well.

46:22Sal Di Stefano:Really well. And, you know, I've always been fascinated in sports performance and things like that. And just for a long time, the coaches and trainers have just been whack in that field for a long time. And so it was really cool. I remember when I first found him, I don't know how many years ago it was now. It's been probably eight years ago when I first came across him and talked about him. We had him on the show a long time ago.

46:44Justin Andrews:but his knowledge of biomechanics is next level so good dude yeah i i love i still talk to him

46:50Sal Di Stefano:and follow him and watch his stuff but he really only had like joe de franco he was the guy joe and joe was football right so joe was really the football guy and then um you know paul i think is one of the one of the greats when it comes to basketball just the understanding like the understanding how to develop that we were so off back in the days i mean we were when we were kids were wearing strength shoes and stupid shit like that. I remember being in the weight room when I was in high school doing calf rings. Yeah, I did those. Trying to get my vertical up by doing calf rings. Did you guys both buy the strength shoes?

47:21Adam Schafer:Yes. I don't know. Now, what did you do?

47:23Sal Di Stefano:Play basketball in them? They had drills. They had drills.

47:26Justin Andrews:They had drills and a lot of spring jumping, plyometrics. It's a reverse ideal. Yeah, it torched my calves to no end.

47:36Sal Di Stefano:You went to San Jose State for a while, right? Yeah. Did you know that the kinesiology... One of the best in the nation. He did... His thesis was on the strength shoes. He completely debunked them. Yeah, that was his whole thesis. It's up in the... That's what I was wondering if you ever saw. It's up in the room, one of the classrooms there. And it's his whole breakdown.

47:58Adam Schafer:Are they still known for having a really good kinesiology? I believe so. Oh, yeah, yeah. Oh, yeah. They're still known for it.

48:03Sal Di Stefano:But you can look on... If you Google online, like strength shoes for sale, people still sell them of course they do yeah people still sell them you can still find that's so awesome you know probably more nostalgia than anything else speaking of performance uh i gotta

48:15Adam Schafer:just give i gotta give so much credit to element uh and i'm gonna give them credit for a couple things one for not being fearful and putting a full thousand milligrams of sodium per serving where everybody was scared of salt scared of sodium they threw it in there here's the other side of it that was so brilliant one of the components and i'll tell you why i'm saying this one of the components to palatability, right? Something that makes, the things that make something enjoyable to consume, there's three major components. There's a lot of components and food scientists have figured this out. Fat, salt, and sugar.

48:48Adam Schafer:Fat, salt, and sugar. And so with Element, you have a sugar-free drink. So it's sugar-free, but no artificial sweeteners. And usually, if you've ever tried a non-artificially sweetened zero calorie drink, I mean, you could tell. It's like, eh, you know, it's all right, But it's not as good as the other stuff, right? But because there's so high sodium, which is what you need if you want the electrolytes, it's really palatable. So I have friends that they could care less about the fact that it's electrolytes. They just like the trace. They just love the taste of it.

49:20Justin Andrews:Some friends have like really adopted it because it definitely still gives you a really good flavor. That's why. In comparison.

49:28Adam Schafer:And by the way, they're everywhere now. They're in Target now.

49:31Sal Di Stefano:It's so cool. I actually took a picture of it. the other day because it was in my local Target and I hadn't seen them there yet. And they have their own official big old thing. It's been so cool to watch. We're 11 years, we've been doing this now. And I love when we find partners like that early. Before it's like, I mean, I feel like everybody knows what Ellen is now. But I remember when we first started working with them, they weren't huge, they weren't popular now. And to see them as big as they are and see them in Target and stuff like that, it's so cool. I mean, you brought up Viore today.

50:04Sal Di Stefano:Viore's another one. It trips me out how many people I see in Viore now. There was a time, I don't know if I've ever said this on air. I know I've told you guys before. There was a time when I used to see somebody in Viore, and there was a good shot that if I walked up to them and said, hey, they heard a mind pump. You know what I'm saying? That was how small Viore was. Viore's so big now. I see people, everybody wearing Viore.

50:29Adam Schafer:Well, I see people drinking.

50:30Sal Di Stefano:And it's less, chances that you use a mic are very slim. Well, like, so I have friends,

50:33Adam Schafer:so I have friends that I invited to our, like our Christmas party. And, you know, they're friends of mine and they love me. And some of them listen to the podcast, but they're there to be supportive. And we give gift bags. So if you attend one of our parties, if you're invited, we'll give you a gift bag. And in our gift bag, we've always included packets of Element. So these are friends of mine and they're not like fitness fanatics. They're in and out of fitness and stuff like that. But they're always, they're drinking Element all the time. Like, why do you drink it? Do you like the electrolyte benefits?

51:01Adam Schafer:Does it help you to work out? Yeah, I know. No, it tastes really good. Yeah, I don't even care about it. I don't drink soda anymore. This is what I drink all the time now. That's so good. I know. Anyway, there was a clip. You guys know Steve Austin, right? Yeah. The pro wrestler. Stone Cold, dude. Stone Cold. Come on. He was being interviewed, and they were asking about training advice, exercise advice, things he wish he knew back in the day. and he says what almost every experienced fitness enthusiast or trainer or anybody who understands fitness, when they're experienced and wise and older, they always say this.

51:38Adam Schafer:And when I was a kid, I dismissed it because I said, oh, you're just saying that because you're old now. He says what they all say, which is I did way too much. I did way too much. I went way too hard. I wish I understood that if I did less, I would have got better results. Now, as a kid, I used to dismiss that so much because I'd be like, well, that's because you're in your 50s now, bro. Like, of course, like you can't work out as hard. Completely arrogant to the fact that they have wisdom. They've been doing this for decades. Maybe I should listen to them. And so I just want to encourage, if you're a young person listening, like the reason why we give this advice is not because we're old.

52:13Adam Schafer:We're giving this advice because I wish I knew this. Like, I want you to know this. Try it out and see what happens. And you'll totally, you'll get way better results.

52:21Sal Di Stefano:The argument I always say and I'm making to this is that it's because everything else serves us to do that. There's nothing else. Everything else in our life. Put more effort, get more. Yeah. Everything else. But like that you're working with physiology and nutrition and recovery. Human limits. Yes. And so it's not like everything else. It's not like the more I do or the more I study or the harder I work, the more money. It's like it's not the same. It's that there is a sweet spot. And there's a sweet spot for you as an individual at different periods of your life and at different times of even the week.

53:02Sal Di Stefano:So it's like understanding how nuanced that is that, hey, when I'm getting good rest and I'm young and well-fed, I can train this way. And then that same person, two weeks later, when you're not as well-rested, as well-fed, that changes again. And so it's like this idea that you've got to push through and harder. And that mantra resonates with the young teenage boy who's trying to climb the ladder. And so it's like, yeah, I think every wise lifter who's been doing it for a really long time realizes at one point of their life, they go like, ah, shit. I could have probably done half or even less than half of what I did.

53:44Sal Di Stefano:Got better results. Got better results if I just did it. And the other one, or just, this is why I love the grade eight right now. This is a fun program for us to release.

53:54Adam Schafer:People are going to be, if they trust it and try it. Just that. You're going to get blown away.

53:58Sal Di Stefano:Yes.

53:59Adam Schafer:You'll hit PR.

54:01Sal Di Stefano:We've distilled it down to what we think of the eight most important exercises that somebody could get good at. We've talked for a long time on the podcast that we communicate, like, hey, try going to the gym and just practice movements. Like, practice these eight movements. Go through that. One lift a day. Get good at them. And then watch what happens. Just watch what happens just from that alone. But you know what? So many people won't because they'll go, they'll dismiss it. Just like they used to. It's not enough. Just like they used to dismiss anabolic. Yeah. You know, the same thing. Like, this isn't enough.

54:32Justin Andrews:People trip out, like, how much stronger they'll get, too. Just like, and this is when I was going for PR. It's like, you get rid of a lot of the junk volume and a lot of the distractions in your lifting and your workouts. and you hyper-focus on these lifts, you know, magical things happen. Your body responds to it. It actually really is receptive and hyper-focused on, like, the movement aspect. It can generate you a lot more force if you really allow it to. Totally. I think that's, again, like the Steve Austin thing. For me as, like, an athlete, I do have a lot of regrets. Like with that, with overtraining, but then also to, you know, like not understanding like movement quality.

55:16Justin Andrews:Like to the degree that I do now, I'm like adding mobility and really articulating my joints and, you know, strengthening and supporting the infrastructure. So that way I'm freer. I'm more able and capable to really produce speed and force. and it's like it's liberating and it sets these these athletes off uh you know to to a degree

55:40Sal Di Stefano:that they've never even knew they had well if we all agree that these exercises are a skill which we do like a sport is a skill it would anybody in their right mind who wants to get good at basketball come to the gym play basketball play golf play soccer play volleyball all in the same workout or would you just focus on playing basketball every time you worked out and then

56:03Adam Schafer:break down basketball into like four basic components yeah but it's it's like we tripling

56:09Sal Di Stefano:and free throw we treat exercise like it's not a skill um and so that's where and honestly that is the difference between somebody who exercises and who works out is that working out is just trying to get sweaty yeah no yeah no exercise with that just exercising is just getting sweaty and moving working out is i have a goal in mind i'm working out to get better i'm working out to get stronger i'm working out to lose body fat and if you're working out with a goal in mind then approaching it with this is a skill in mind will serve you so much better if your desired outcome is just to move and sweat and you don't care about the results then then by all means throw a bunch of shit into a routine do whatever jump in place yeah spin in circles to take zumba i don't care you know i'm saying like do those things because yeah yeah that's movement and movement's good for you.

56:58Sal Di Stefano:It's not a bad thing. But if you are going to the gym with an desired outcome of results, there is definitely a better approach to it.

57:08Adam Schafer:Paleo Valley makes paleo-inspired supplements and my favorite, meat sticks. These are grass-fed meat sticks that are fermented. What does that mean? That means they're allowed to break down a little bit so when you bite into them, they're juicy, they're not dry, they taste amazing, and they're gut-friendly. They're good for your gut. They're incredible high protein on the go snacks with a long shelf life, way better than candy, way better than any jerky you'll get at the gas station. It's good stuff. And again, they also have other supplements that are great for the paleo natural lifestyle. Here's what you do if you want 15 % off.

57:46Go to paleovalley.com forward slash mind pump.

57:49Adam Schafer:Back to the show.

57:51Doug Egger:First question is from Jay Layman, 23. When it comes to deadlifts, when should I use a traditional and when should I use a trap bar?

58:00Adam Schafer:Yeah, this is a good question. So trap bar requires less skill to perform, which gives it some advantages. A straight bar, because it's a higher skill exercise, the risk of injury is higher. Whereas a trap bar is a, you know, quote unquote, safer exercise because of the, it just doesn't require as much practice and skill to do. That being said, although they're similar, they're different. I think, I strongly think you need to get good at both. And so you need to practice both. And I don't necessarily think they're interchangeable, but I would definitely practice both because they're both very, very valuable.

58:37Adam Schafer:The traditional is just, it requires much more stuff.

58:40Sal Di Stefano:I would argue that differently. One of them has carryover to the other one and one of them doesn't. You get really good at deadlifts, you can trap bar deadlift just fine. True. You get really good at trap bar deadlifts, you won't necessarily go deadlift. There's not as much of it. Yeah, good point. But, by the way, that doesn't mean I'm dismissing trap bar deadlifts at all. In fact, I did more trap deadlifts because it's entry level. So, like, young athlete, advanced age client who's never strength trained before, probably doing a trap bar deadlift with that person first to get them comfortable with hinging, and it's a safer way to teach them how to hinge properly.

59:13Sal Di Stefano:Risk-reward. Yeah, so it makes a lot of sense for certain applications. So this isn't me shitting on the trap bar at all. But if this is a person who can deadlift good or knows how to deadlift properly, you could deadlift and never trap bar deadlift and be completely fine.

59:30Justin Andrews:One of the most difficult things to do in training is to really hit that posterior chain. There's nothing more effective than the deadlift. So you have to just keep that in mind. If you don't have enough time to really build the skill, and you need a long period of time to really build that skill, then I would look at risk-reward. Trap bar would be my focus and I would build strength and I would work my way into that skill.

59:55Doug Egger:Next question is from Fit for Running. What are good non-meat protein options during Lent since as a Catholic we abstain from meat on Fridays? I'm not a big fan of fish.

1:00:05Sal Di Stefano:We get this question every year at least a couple times. And I think we're all in agreeance on how I've heard you answer this a ton of times. is that when you're doing things like Lent or fasting for spiritual reasons, then I think that's the way you should approach it. It's not the idea of, like, I think that is the whole - You're not trying to hit your macros. Yeah, this isn't, who cares about your muscle? Who cares about your physique goals when you're doing something like that? I think that's the idea is to let go of worldly things. Yep. And idols, being like our bodies and the way we look and stuff like that.

1:00:42Sal Di Stefano:And so I think you're, don't do Lent then. Either do Lent or do fasting or don't do it. Don't try it.

1:00:49Adam Schafer:I'm going to be doing this, right? So we're going to be doing, we're going to be practicing this and I'm going to eat fish and I'm not a big fan of fish either, but that's kind of the point. The point is it's got to be hard, right? Yeah. Now, okay, I can give you lists of options, right? Eggs, dairy, fish, whey protein, you know, that's not meat. But the whole point is it's supposed to be hard. and the whole point is to focus in a different direction. So, I mean, I'd say, okay, you're not a big fan of fish, all right, then whatever. It's going to be hard. It's supposed to be hard. It's once a week.

1:01:21Adam Schafer:It's only for the next 40 days and you're doing it for your faith. Then go for it. And there are other options that I listed, but when you try to circumvent and make it so that it's no longer hard, I mean, what are you doing it for? Is it just tradition? It's almost better you don't like it. That's right. Because now you're going to learn something. I don't like fish. I mean, why also even eat fish? Oh, why just go with nothing? Yeah. I mean, I guess you could.

1:01:48Sal Di Stefano:That's my point. My point is like the person that's thinking that I need to eat fish or I need to do this is chasing these protein goals. One day of doing this a week is not going to hurt you. No. Not from a health perspective whatsoever. so ever so you know that that this person who's chasing protein through these routes are doing it for aesthetic muscle reasons and if you're really doing this for spiritual reasons it defeats the purpose so i in my opinion either do it or don't do it that's right so like and i i feel strongly about that like this is like that's the whole that's the whole point yeah otherwise it becomes

1:02:24Adam Schafer:tradition and it's not uh it's not uh faith it's really just about the i'm doing the thing i'm

1:02:31Sal Di Stefano:supposed to exactly yeah that's what i mean like don't do don't do that like that's that's it next

1:02:36Doug Egger:question is from peter peter unofficial if i don't get enough protein daily how does that affect my

1:02:42Adam Schafer:gains well we talked about this earlier it makes a big difference huge big difference you could feel the difference you could see the difference there will be no question especially the difference

1:02:54Sal Di Stefano:especially you in this in gains oh yeah because if you just said like how much of a difference making me living longevity uh staying lean you know not that but you you want gains you want to build muscle it's it's the difference of you doing it or not i i almost almost every client i ever had that was like man i'm i train i do all this and but i don't like the first thing i go to is like let me see your protein and take consistently it's like oh there it is right there you do not

1:03:19Adam Schafer:consistently hit optimal protein at the beginning of the episode i said based on the studies uh 27 percent increase in muscle gain from hitting high protein i would say that that's not even high

1:03:31Sal Di Stefano:protein the studies you're talking about you're referring to going from 0.8 to 1.6 per kilogram

1:03:35Adam Schafer:yeah i would i would even extend it if you extend this over years uh of eating either eating high protein or not i would say you're going to make 50 percent more gain and i would argue that if

1:03:45Sal Di Stefano:you actually go to a one-to-one what we always recommend you'd see even more yes so it's like It makes a big difference. Huge difference. It makes a big difference.

1:03:52Doug Egger:Next question is from Mick DiMaria. Why do I love MAPS 15 programs so much?

1:03:58Adam Schafer:You know what? Here's why I picked that question. Here's why. Because the people that are writing in that love this program so much are people who've already been working out for a long time. And they're shocked, not just that it's easy and that I'm not losing gains because I'm only doing a couple lifts a day. but they're coming back and they're like, I can't believe that I'm getting better results than I had before. I know. And so our MAPS 15 program versions, so we have many of these, right? And essentially MAPS 15 means 15 minutes a day but if you do the barbell dumbbell versions, it's probably closer to 25 minutes.

1:04:37Adam Schafer:But you're doing two lifts a day, that's it. It's still a short amount of time. People are blown away that they're getting the best results of their life and they're doing way less than they ever did before. That's why everybody loves it. It's not just it saves time. It's not just it's easy. I'm actually getting better results. You're getting stronger and making gains. Totally.

1:04:55Sal Di Stefano:Listen, it's so great that you chose this question before we had our organic, authentic conversation that we don't even know where we're going. It was in the conversation, and we had this in the way we just ended, was talking about how we all, everybody that has been thinking about, or that's older and wise, always goes, man, I wish I would have done way less. And the reason why so many people love it so much is they have that same realization. Blows their mind. It blows their mind when they reduce the volume and intensity and all the stuff they were doing before to something as simple as just two movements a day in their workouts.

1:05:26Sal Di Stefano:And they are seeing phenomenal results. And who doesn't want to see more results doing less work? And it's unbelievable.

1:05:34Adam Schafer:It's also just a paradigm-shattering experience for people.

1:05:37Justin Andrews:It's against all the marketing we grew up with. Yeah. Completely. And I think that's why it's so shocking. 100%. Because it's like, why wasn't this here?

1:05:44Adam Schafer:That's right. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. We'll see you there. Thank you for listening to Mind Pump.

1:05:51Doug Egger:If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

1:06:30Doug Egger:The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.