2804: The Ultimate At-Home Dumbbell ONLY Workout

13:53Justin Andrews:I mean, if you have a... Yeah, if you have access to kettlebell, I prefer it just because of the loading on the back of the arm. And it goes really naturally with that spiraling type of press. But, you know, one thing I try to figure out how to articulate this, but it's, you know, just this 90 degree sort of existence that we've been conditioned to be in and to do all these exercises within. And you got to think about like where that force like really targets and, you know, in the joint and how much pressure are we placing, you know, like unnecessarily. Like if I'm rotating through that and I'm still expressing these muscles, but it distributes it so much more effectively.

14:35Adam Schafer:Well, so, I mean, we're going biomechanics, right? If you look at the humerus, right, the upper arm, which is the part that the delt is attached to, you also, you have to also look at the scapula. The scapula has to move. That's the shoulder blade. Has to move along with the humerus for a healthy shoulder. This 90-degree press almost limits the movement of the scapula and makes it all the humerus. So what ends up happening is you start to teach your shoulder joint to move where the humerus moves and the scapula doesn't. This is why people that always shoulder press with this 90-degree, their shoulder hurts when they do a full range of motion.

15:14Adam Schafer:They're like, why does my shoulder hurt when I go all the way down?

15:16Justin Andrews:You hit a point where it really compounds and you get that pain signal because it's just like it's got nowhere else to go.

15:23Adam Schafer:That's right. Next up, it's a superset. That means you go from one to the other, which is considered a set. It's just regular dumbbell curls to overhead tricep extension. So this is your bicep-tricep combo right here. By the way, supersets, they have some value here or there. People argue them. Bicep-tricep supersets, purely for the feel, is the best. like there's nothing like getting the bicep and tricep pumped at the same time it's a great feeling

15:47Sal Di Stefano:they're just also both very small muscles yeah they're not going to get exhausted doing yeah yeah i mean they just everything else is a much uh your your shoulders your back your chest your legs are such bigger muscles and so if you were going to throw something uh to conserve time like it makes the most sense not to mention uh both those both those muscles get addressed in the other big compound lifts anyways and so it's not necessary to you know load the this is something that it took me a long time i was so backwards when i was younger like so much emphasis on arms

16:20Justin Andrews:just my body it's so important because everybody sees it yeah yeah and you just you know when it's

16:26Sal Di Stefano:like and yet they were taking away from these other great compound lifts that i was neglecting because i which would have gotten you better arms yeah which would have gotten better arms that's the point i'm making is that if i would have really been a better rower bench presser all these other deadlifter all these other great movements that incorporate the biceps and the triceps and then done them like in a superset fashion to get out of the gym, I would have been better served anyways. Totally.

16:49Adam Schafer:And then lastly, a little core superset. Windmill, this is great for rotation. You're getting some hinging. You're getting that QL, which often gets neglected, causing the back pain. Superset that with an active plank, which is abs and obliques. And now you have a fire finish to your workout, which is core. Now, here's how you would piece this together, okay? If you're relatively new, once you're warmed up, one set of each is fine. You could do this workout two or three days a week. One set of each would be perfectly fine. If you're more advanced, you can move up to two or three sets per exercise, and you have yourself a full-body effective workout that you could progress for a decent period of time.

17:26Adam Schafer:You could go for a full year just doing this, getting stronger, all these exercises, and your body will progress the entire time.

17:33Sal Di Stefano:Yeah, my advice if I was a beginner would be to start the first month in the 15 rep range and then drop to 10 to 12 and then the third month drop to like five yeah right so uh which is typically backwards from a lot of like maps programs that we build and so that we tend to focus on on strength first but i'm thinking of a beginner a beginner who's doing a dumbbell workout at home which is what comes to mind right away uh i'm thinking of practicing these repetitions getting good at the movements higher repetitions at first and then working them way you know by the third month they're down to five reps they're getting confident and confidence in a lot of these movements starting to really load them with the dumbbell uh and and really say man this is for three months cycling through like that oh great three three times a week this is a two or three times a week this is uh incredible maybe that's how i would by the way too like the the layer to that is you said uh like two to three sets right if uh if i'm i'm training three times a week you do as little as two two to three sets if i'm training two times a week you probably do like four sets you could yeah so you could tell you i would manipulate that if i'm only doing it two times a week i might do four sets of all these things if i'm doing it three times a week i'm gonna probably do two or three times good good all right so today i gotta tell

18:47Adam Schafer:you guys about my my workout so you guys know this week is cardio week yeah yeah we're on day three now day three so i'm throwing in a little bit of like stuff that normally wouldn't do like i need to do yeah it's a little roller skating prancing now i'm waiting for you to start prancing you know did some skipping by the way you know what's funny about skipping you'll see this in uh like dynamic warm-ups sometime remember the first time you saw that in a dynamic warm-up i can't make fun i do that yeah i'm like bound and yeah yeah yeah you do that to yeah get

19:19Sal Di Stefano:everything loaded you'll catch me do that every once in a while just skipping yeah when you're happy or as part of your warm-up to warm my legs up i do i do like to do that i used to do it a lot But when we didn't have so many people in here and we had the grass, we had the grass with a lot of people in here, that would be a common way that I would.

19:39Justin Andrews:Can I just tell you how much I miss the grass? I know everybody else here is like, you know, that's one thing I do miss. It's just because I'm very driven to fields and all that from like training. You know, that's one of those things.

19:52Sal Di Stefano:I mean, for workout purposes, I do too. But it's like it looks better without it. You know what I'm saying? It looks so much better without it. And the truth is like it wouldn't even matter now. We have so many people training. Well, it's not enough space. You know what's funny?

20:04Adam Schafer:The grass is kind of the color. It's fallen out of favor. Now you're seeing gyms with black turf.

20:13Justin Andrews:Yeah, yeah. Yeah, no. So it's still the same. Because it's definitely an association thing. Well, yeah, because you played sports.

20:19Sal Di Stefano:I agree with that, too. I don't think I would like black grass. There's something about the color. Even though I'm indoor, it makes me feel like I'm outdoor.

20:26Justin Andrews:I feel like it's a bodybuilder idea.

20:28Adam Schafer:It's a bodybuilder idea. they're like yeah we'll do grass but it's gonna be black yeah dude yeah close the windows shots fire dog just turn up just turn up the lights we don't want windows in here the bodybuilders

20:40Sal Di Stefano:i say bodybuilders are like fuck we don't know grass yeah why are you for me to do it yeah yeah

20:45Adam Schafer:i still think if i were if i i don't this is super i'm sure this would never happen because economically i don't know how to make sense but i would love a job a gym in a location that's like california right i have to work in a sunny place with a roof that you could retract oh Oh, yeah. So you can let the sun out. I agree.

21:01Sal Di Stefano:I don't disagree. You know? But I don't know how economic that would be. I would not be at all. Gyms are not very profitable. And to have the Dallas Cowboy Stadium for your freaking gym would not be an economical And who decides to open it.

21:12Justin Andrews:Yeah. No, I still go back to our original idea where we can get everybody to actually power our lights by running on the treadles. Someone did that. Yeah, I know. Did someone actually do it? They did, and they failed.

21:21Adam Schafer:Oh, really? Yeah. Oh, like it was a chain that did that? So it was a gym. Maybe Doug can look it up. Are you sure you're not like - I thought it was one concept.

21:28Sal Di Stefano:Are you sure it's not what we talk about?

21:29Adam Schafer:No, I think somebody actually tried this.

21:31Sal Di Stefano:I don't think so.

21:31Adam Schafer:So you would pay a fee, and then you could exercise down your fee by generating power.

21:36Sal Di Stefano:No, that was our idea, dog. That was our idea. Yeah, we talked about this. No, this was the gym, dude. Somebody did it? No, no, no, no, no.

21:40Adam Schafer:I believe it was -

21:41Sal Di Stefano:That was my idea on this podcast a long time ago. I talked about that.

21:44Adam Schafer:I could have swore our friend Larry was going to work in a gym like this.

21:48Sal Di Stefano:No, no, no. He was building something else. No. Are you sure? Yeah, this was my idea a long time ago. Let's see. We laughed about it years ago. Let's see. Years ago. Now, I knew there was someone trying to do an eco-gym. No, there was one in Oregon. It wasn't structured with the membership, like you're saying. That was our idea. Was that our idea? Yeah, yeah, yeah. I mean, it was mine, but you probably took that.

22:06Adam Schafer:What is this? Sacramento Eco Fitness. The facility uses sports art eco-power machines, which includes stationary bikes, ellipticals, and treadmills that turn human energy into utility-grade electricity. Yeah. The gym has reportedly reduced this electropill bill from$680 to$30 a month.

22:26Sal Di Stefano:So yeah, this has been done, but the membership idea was our idea. I thought that was a brilliant idea too. By the way, thanks.

22:31Adam Schafer:You are a human battery. By the way, this is pure. People aren't going to like this. A gym that does this is pure. It's virtue signaling because that's not profitable. If you go from$680 to$30, you're like, wow, cool. We're saving$600 a month. Do you know how much that equipment probably costs?

22:47Sal Di Stefano:Yeah.

22:47Adam Schafer:It'll probably take you$15 to make up the difference.

22:49Sal Di Stefano:Can I just tell you how small that gym has to be? To only have an electricity bill? Especially in Sacramento. I have solar panels in my electricity bill. There's two mics. What is that, a 1 ,000 square foot gym?

23:01Adam Schafer:That's somebody's gym garage? Yeah, dude. It's tiny, dude. By the way, did you guys know that the first, and I'm going to talk about my work in a second because I can close that loop. But you guys know that the first, I think I told you guys this, how treadmills were first invented. I think we talked about this once. Like who invented treadmills? That's a good question. It's a good trivia. It was a way to punish prisoners. No, it was not. Look up original. Stop it. It was. There you go.

23:28Sal Di Stefano:Yes. Wait, Doug's looking at it. One thing at a time here. How big is this gym?

23:33Justin Andrews:Okay, what came first?

23:33Sal Di Stefano:This isn't the gym itself.

23:35Justin Andrews:I'm just looking at how expensive these pieces of equipment are. The treadmill is like 10 grand.

23:40Adam Schafer:10 grand. I mean, that's... That's all right. But how much power is it really? Yeah. I don't know. All right, what were you saying, Justin?

23:46Justin Andrews:Oh, so which came first?

23:48Adam Schafer:the hamster wheel or the treadmill? Probably a treadmill. I don't think people had hamsters as pets when the treadmill was invented. So it was a form of punishment. Treadmills were invented in 1818 by English engineer William Cubitt specifically as a form of hard labor. Punishment for prisoners in 19th century British jails. Often referred to as a penal treadmill or everlasting staircase. Why does that sound funny?

24:14Sal Di Stefano:You know what's so funny about that? Prisons were forced to walk a large wheel. How much did that backfire? Because if you're a prisoner, okay, locked up in a cell all day long, I would look so forward to go walking on my Stairmaster or treadmill. Not for hours. Sure, you want to bet?

24:28Adam Schafer:No. I would. Bro, first of all, they're feeding you three grains of rice a day. You're forced to walk on this. Stop it, bro.

24:35Sal Di Stefano:If you're in solitude, in confinement, going outside. I mean, it's probably better than what you do. Yes.

24:44Justin Andrews:Better than isolation.

24:44Sal Di Stefano:I will bet that all day. That's why I guarantee you why it didn't probably last very long. They probably were like, they like it. Or the chain gang where there's many breaks. Yeah. I mean, if you're in prison, going out and doing labor or work or exercise is.

25:00Adam Schafer:But I mean, they probably were having people walk on them for like 10 hours a day. Oh, that? Yes.

25:06Justin Andrews:Well, look at it. So they were used to grind grain, pump water, causing extreme exhaustion, injury, and sometimes death. I don't know if I'd like that. It wasn't like an hour, bro. it was like all day. It's a liability if we had those at the gym I guess. My bad. Get fit or die. Pull up a picture

25:22Adam Schafer:of one of these. It's like a torture looking one. It's kind of like spikes on it. Oh yeah look look look. Wow. It would all line up. Oh wow look at that. And you'd have to just keep walking forever. It's the original CrossFit right there. Wow dude. How'd you get shredded by the way?

25:40Sal Di Stefano:Hey dude that's I had no idea about that. I had never I had So you know how people

25:45Adam Schafer:hate treadmills they use it as a punishment back in the day i mean and that's like the stairmaster

25:50Sal Di Stefano:right there right so that's that was the stairmaster treadmill was is like the first thing then so what where did the elliptical come from oh that came later bro that was invented that was for low impact yeah but that was the 90s yeah that was like science came around said like okay how do we get people to do cardio without hurting it was brilliant it was actually chiropractor it was so

26:07Adam Schafer:in our in our time in fitness there's a few times when equipment was invented and changed the landscape of a gym yeah so dumbbells and barbells always been there yes squat racks always been there uh the elliptical was one of the biggest oh yeah yeah pre-core came out and suddenly it was because cardio areas in gyms used to be treadmills and bikes and stairmasters that's all they were stairmaster was the newer one but they were there yeah yeah then the elliptical came out and it became a selling point oh yeah i used to give members oh i had a i had a prezo around it dude

26:39Sal Di Stefano:because you had so many people that were middle-aged, had, say, bad knees, bad joints, injuries, surgeries, all the things, and it was zero impact. It was a zero impact cardio. You can still do this. Justin. I do it all the time. I intentionally, I'm like, I was going to walk on the show, I'm like, I'm going to get on the elliptical. You know why? Fuck Justin. He sends me videos all the time. Really?

27:02Adam Schafer:Yeah, I send videos like this. This is me getting in shape. Wow, dude. Yeah, yeah. And then videos my ass. I just shake my head. But Precor crushed. They went from nothing to crushing. You think it was then? Was it Precor? Precor was the first one. You think so? It was. You know that. You say that so confident. I am like 95 % sure that Precor was. I mean, I wouldn't argue. That they invented the elliptical. I wouldn't argue.

27:24Sal Di Stefano:I just don't know. Because Precor was one of the rules.

27:27Adam Schafer:Did Precor invent the elliptical, Doug?

27:29Justin Andrews:I believe so, yeah. They were up in, actually, Washington State, I remember, when they first came around. Really?

27:34Adam Schafer:When were they invented? 1980. Oh, wow. 80? I didn't see them in gyms until like the 90s. It took a while to get popular. We don't have the internet, dude.

27:43Justin Andrews:Yeah, they made the first rowing machine in 1981 and the elliptical in 1995.

27:48Adam Schafer:Oh, 95 was the first one. Yeah, where'd you get the 80 from? Yeah.

27:52Justin Andrews:Oh, that's when they were founded.

27:54Adam Schafer:Oh, duh. Yeah, so I remember that because I was working in gyms in 97 and that's when ellipticals were starting to make their way. Yeah, yeah.

28:02Sal Di Stefano:I remember when we were getting them. Yep. Oh, yeah, we're getting four more ellipticals. Yeah, there would be a line. Yeah, yeah. There would be a line. Oh, my God. You're so funny you brought that out. I'm glad you said that because I'm going to bring it up on the podcast because I've been doing so much cardio at the gym.

28:17Sal Di Stefano:Fitness 19 is one of the gyms I rotate through, so I went to that one, which has a huge cardio area. They have, I want to say, four of those step monsters, the step mills. Step mill? Yeah. It's called a step mill. They call it a step monster or whatever it is. Scarier. Because there's a stair master that's like this, and then there's the rotating stairs. The actual stairs. Big stairs, right? Like if you mess up on your fall. Yeah, there's four of those. I'm doing my elliptical. Yep. I like it. Which is funny because people don't, there's always ellipticals.

28:47Adam Schafer:When you demonstrate the elliptical, you make a funny face. It's like a face. He does like salsa. It's a face I sing Justin all the time. That's why. That's my face. Okay. All right. Tell your story, dude. You're so weird.

29:00Sal Di Stefano:So there's always ellipticals open. There's always a handful of treadmills. but everybody wants those four step mills or whatever. And I'm on the elliptical, and there's two ellipticals open next to me. And there's two people waiting, sitting on their phones. While there's a hell of a quip open. While there's people doing that. And I'm like, first of all, cardio is so minimal amount of calories. It also doesn't matter. Pick any piece of cardio.

29:29Adam Schafer:It's not like strength training where they're all different. It's so hard.

29:33Sal Di Stefano:my trainer brain is so hard to not maybe there's like real stairs this has now happened enough times where I'm like this close Adam you're an asshole don't talk to nobody you're working out you don't need to talk to anybody but I want to walk over to them so bad and be like I know what your goal is to get on this I've been pretty confident in what you're trying to do you know how much more beneficial it would be for you to just until that opens up go walk on that treadmill at speed 3 until that does and then you hop over there versus sitting down on your phone waiting for 20 minutes. I know. That is the most absurd thing you could possibly do.

30:14Sal Di Stefano:I know, yeah. It's almost like you went to the gym, which means you went to the gym, you might spend, let's say, an hour, hour and a half there, and you sat on the ground for 20 minutes while somebody was walking on your...

30:26Justin Andrews:So you're the same people at the airport that move everybody away to get right in front on the track to get their bag, but their bag isn't even there.

30:36Sal Di Stefano:That's my other pet peeve. Can we address that too? Can you step back

30:39Justin Andrews:and wait till your bag even gets there?

30:41Sal Di Stefano:There should be like a, there should be like a painted line around the luggage.

30:46Adam Schafer:I don't want to push people.

30:48Sal Di Stefano:You just push them down. Dude, I just. I don't get it, dude. It is, and if we all just stood back, then when you're thinking, you come, it would be easily. Oh, there it is, and then you come in,

30:56Justin Andrews:and you're not in everybody's way.

30:57Sal Di Stefano:But right away, everybody gravitates right to the edge of it and into it, shoulder to shoulder, and it's like your bag's not even there let's just stand here i know did i ever tell you when i lectured the same people i lectured it is the same people it's also the same people at costco

31:13Adam Schafer:with their cart that stop in the middle of everything and just sit there and the same people don't understand how merging works yeah yeah you don't stop yeah no you merge you zipper in yeah you wait till the last minute you zipper in you don't get in early like an asshole and

31:28Justin Andrews:create a longer line and they get mad that i'm passing you oh god it's so it's merging so if you

31:34Adam Schafer:zipper in can we get a psa you ever get on a freeway where the guy doesn't want a zipper and i don't know it's slow we're all merging but why are you fighting me to get in yeah you're like willing to drive off the freeway because you got to be first i gotta let you in i don't care get in this is where automated cars like i'm like looking forward to that totally yeah every time when I lectured, so I lectured some members because I was outside. We were doing flyers or whatever. It's one of the gyms I managed and they got in a big old argument. Again, California, sunny day. They're fighting over a front parking spot.

32:07Adam Schafer:By the way, there's parking in the parking lot. You just got to go back a few spots and they were fighting over the front and one guy's honking or whatever and I'm the gym manager so I get in the middle of it and I hammered him. I said, you guys are fighting over who parks in the front so you can get in and get on a treadmill? Makes no sense. Just walk from the back and I remember I was, yeah. I was really mad.

32:24Sal Di Stefano:Those are the lack of logic for that type of stuff is wild. It's frustrating. It's alien to me. It is wild to me. I mean, I'm sitting there doing it. I'm going like, is this like the old man in me or a trainer in me? What is it in me that's like the combination? I felt that since I was a kid.

32:40Justin Andrews:I'm just like, what are we doing here?

32:42Adam Schafer:I've been an old man for a long time. I do. It's true. So my workout, right? So I'm pushing the sled because I got to do some functional stuff. And so I do two normal sets. and then the last set I'm like okay I'm gonna like sprint I'm gonna sprint

32:55Sal Di Stefano:bro you're so failing at this dog you are so failing now why is that a fail because you're still okay the first day the first day Justin understands hey the first day you had to go pump out a couple sets your third day now you're telling me you're doing sled pushes which is still muscle building shit you ain't bro you're not you're not committed no no no I was thinking you're not serious come on dude you're not serious alright we'll change subjects

33:19Adam Schafer:bro dude listen someone's got to do that let me tell your wife is here to encourage you i'm here to put you down all right i'm here to put you down until you're failing your sled work i appreciate your shit together i push the sled and i'm trying to go fast yeah just really aware of how unathletic i've become like i was never super athletic to begin with but i'm like trying to go fast i'm like this is awkward so i did that and then they have a kaiser machine because i'm like i want to get a little like rotation explosive rotation which by the way explosive rotation is i used to love doing that because i did judo right bro how did i almost pull my hamstring yeah because how you don't my hamstring what am i doing my hamstring i'm not doing anything with my hamstring suddenly i'm like ah and you get like stabilized walk on the treadmill that was the rest of the day just get on the treadmill and walk the whole time that's what god trying to tell you that stop trying to do any sort of development stuff go walk dog go walk on your treadmill for a while so gentle anyway i want to talk about so you're you're taking all kinds of supplements i am which is great and you're taking the seed multivitamin that's on that's on they came they they came out uh i don't know actually great multivitamins it's a great multivitamin i figured yes i figured great so here's the thing because people are like you know multivitamins are interchangeable just whatever one or the other doesn't make any difference two things with multivitamins one supplement industry uh is notorious for not having what they say is on the bottle so you want a reputable brand because oftentimes you'll take third parties will go and test supplements and 80 % of the time, this is like often 78 % of the time, the bottles they test don't even have what they say they have.

34:54Adam Schafer:So seed is really good. They're really, really good. Very reputable. Here's the other thing with vitamins and minerals that different parts of the digestive tract will absorb different nutrients better. It's not like you just dump them in your stomach. You'll get some absorption but bioavailability makes a big difference with multivitamin seed remember their remember what their technology they're the masters of this they're the masters remember at their facility they have the artificial it's like a huge digestive tract yes built that they built to simulate to show when the capsule releases the probiotic and went to show okay it's coming out at the right moment not just all coming out in the stomach yeah they did that with the multivitamin so the multivitamin is multi-layered just like their probiotic we we were talking about this

35:36Sal Di Stefano:and i thought i saw somebody in our thread share that they're they're in another commercial store look up seed and see if they are at uh target also because we were we were talking about some of our other brands that that are now in target making all these retail stores yeah a bunch of them now of our partners are you can find them like in target by the way you know it's hard

35:56Adam Schafer:so who was i talking i was talking to somebody about this when you have a company that you're trying to get into target if they accept if you can't deliver you're screwed yeah you have to because you have to have inventory you have to have a large inventory yeah and you're not going to make money at first at first crush you otherwise you'll get crushed yeah it's like a big deal where they at doug target yeah see it's in target now really yeah that's cool they have 11 000 five star reviews that's crazy 11 000 yeah their probiotic is i mean nobody even touches them doesn't come

36:30Sal Di Stefano:close no i you know i mean i remember when you first started talking about them well you i mean you've been talking about probiotics long before we even worked with them uh but the amount of people that i know converted over to seed and then the reviews that we would get uh email wise yeah but isn't that cool that they're in target now yeah good for them it's a trip for me to walk down the like the supplement and the drink aisle and stuff like that see how many partners yeah we're i want to say like six different companies that we've been working with for a long time now to see them in target play our podcast at target so our maps program dvds nobody uses dvds remember we talked about them for a minute dude i remember a lot that was the

37:10Justin Andrews:move for a lot of like fitness programs back in the day it was like you had like the video like version of it yeah it's like you'd buy it and i mean the jazzercise was huge on that and

37:20Sal Di Stefano:that's how they made all their money yeah yeah i was retelling the our of my this this weekend I had Jason and Danielle over and then I also had my mother-in-law over for Valentine's Day. I cook for all of them. And I was retelling the four of us all meeting. And she didn't realize that

37:38Adam Schafer:when we went over and podcasted

37:41Sal Di Stefano:at her house, that the four of us, that was like the first time we all really met. She assumed that we were all...

37:47Adam Schafer:By the way, Doug wasn't at that original meeting.

37:48Sal Di Stefano:Not the original meeting he wasn't at. Obviously, he was at when we recorded at Tina's. But the original meeting when we met at Katrina's...

37:54Adam Schafer:That's the first time we all met.

37:55Sal Di Stefano:Which, dude, Katrina has got it somewhere recorded, and I got to find that. Her brother claims it's saved on the internet, or it's out there on the ethernet somewhere. Really? Well, she recorded it on the iPad. So the iPad that we had back then.

38:09Adam Schafer:Do you guys remember what that conversation was? I don't. I do. You do? I do. You do remember. I do. And when you find it, I want to - It's probably horrible. No, I remember the topics. You do? Yes, we talked about the science of cannabinoids, because remember at that time - Oh, yeah, that's right. You guys were geeking out. We got all big on that. We talked about combining fitness and wellness because back then there was fitness, which was like fat loss, muscle gain. Then there was wellness. That's right. We were trying to talk about bridging that, how we're going to do that. That's right. Because it was gut health, skin health, immune health.

38:40Adam Schafer:And it's like there's two areas, but they should definitely come together. They contribute. And we were talking about how we can talk about that on the show. You're right. I remember those two topics. That's funny.

38:48Sal Di Stefano:I remember, I mean, I had no idea she did it. She was in the kitchen. and afterwards after you guys left it was longer than that because we've been going for 11 and that was a year or two before we had started or so or a year?

38:59Justin Andrews:No it was right before we started maybe around October of 2014 I don't remember so well these dates dude because I'm always reviewing old files

39:09Adam Schafer:he's the one of the files you got the b-roll

39:15Sal Di Stefano:he's like oh I remember that file Doug's list

39:17Adam Schafer:it gets released

39:19Sal Di Stefano:yeah yeah i so we were i uh she was like no way she had no idea i said yeah when we came over your house and we recorded because we recorded at her house first uh i said we barely knew each other as a group like i said i knew justin before and i said doug and sal knew each other it was us getting to know each other yeah i said with that that was all us just and she was totally blown away she had no idea about that i said oh yeah and in fact when we first started i said we had no intention of actually going into business with each other we all agree that the podcast would be this cool thing we do but justin i were doing our own thing sal and doug were doing their own thing

39:53Justin Andrews:it's like a collaborative marketing effort yeah so it was exactly we thought okay if the podcast

39:58Sal Di Stefano:ends up getting enough attention we can both have our businesses on the side and we never thought that it would be a thing together and so i i was telling her that story so she was all blown with that and then danielle chimes in jason's wife and we get to talking about when i first met her and and jason and all back our days and i'm telling my mom i'm like and because jason's there i'm like jason is one of sal and i's mutual friends who would always tell tell me you got to meet my buddy sal you gotta meet my buddy sal and i knew i knew him forever and i said and he knew sal and later on we find out that he was telling sal the same thing and uh and danielle's like well you met sal before he's been to your house and i'm like what do you mean i was like he sat what house and she's like your condo i'm like no i said sal and i didn't meet for years later i said i met him with larry at his studio like like eight nine years after after that i didn't even have my condo when i met sal it was long long gone she goes adam i was there with jay and she starts arguing with me like danielle gets she gets real passionate about what she's saying like jason's like can we just agree that maybe he's trying to like moderate between the two of us and i'm like daniel sal is never fuzzy i said trust me sal's never been to my house and she And she starts telling, recalling this night.

41:12Sal Di Stefano:She's like, Larry had this huge going away party. It was like the Haysman. And I'm like, okay, I definitely remember that night. That was a huge, huge night, right? And she goes, and I was there with Jason. We got in a huge fight. And then she starts talking about the whole thing like that. And then we went to your house.

41:26Adam Schafer:Never argue with a woman's memory, dude. Oh, I know. I swear to God. That was like Jason. I don't understand. Yeah, she was like, Adam. Well, it's because of the argument. That's why she remembers. Oh, yeah. Well, you know why?

41:36Sal Di Stefano:So this is so Jason. I shouldn't sell him out. but he said something on like derogatory about her and the girls that he's with like being funny smart ass like he is on the phone like yeah come over here i'm with my bitches you know like like something like funny yeah i'm trying to be funny and she was on the couch and she like popped her head up like what'd you say yeah like so they got into a big fight that couch so she's at my condo on my couch i tell her like i don't i don't remember that she goes and sal was there on your on your deck and hanging out i'm like no way dude no way it happened and it did happen it's so here's

42:14Justin Andrews:what you guys didn't even talk you know it's so here's what's so weird no here's what's even

42:18Adam Schafer:know it was my house here's what's weird about the story because we were talking off air i remember that night i heard this story because larry it was his going away party obviously i know larry very well i remember that party uh there was a lot of drinking i remember being on the dance floor holding a champagne bottle ah drinking like an idiot good we all hung out and we went back to someone's house and i didn't know anybody but jason yeah so jason brings me in i remember the white couch which you said was yours yep and at one point i went out to the balcony because i got sick from too much drinking and i threw up over the balcony yes and jason walks up beside me and he rubs my back he's like it's okay buddy and then he starts to puke and we're both just puking so i remember that night because of that yeah and i also remember i lost my shoe i've told this story before i got home and which i don't know how i got home it's a terrible story and i lost i don't know where my shoe was i have one shoe missing which might be it might have been stuck in your condo i don't know dude but but that was your house yeah that's weird yeah and i have no

43:17Sal Di Stefano:recollection i don't remember him being there at all i don't remember i don't remember danielle being there i don't remember uh him being there but i do know i do remember that night i remember that big party and i do remember a lot of times when we all went out like that uh jason larry all we would all come back to my place afterwards and after party. So I definitely. So weird. But so the fact that you possibly there, that's like, I mean, we have to be, do you have an idea how old you were? So when it went, is that Santa Teresa days? Yeah. So I'm probably 23. Yeah. So I'm like 21 years old, bro.

43:50Sal Di Stefano:Yeah. I'm like 21. Yeah. Cause I had just bought my, so that means I just bought my condo. I bought my condo.

43:55Adam Schafer:This is, it must, I think it was right. Not right before, but right around the time I finally left the big box gym industry to start my own business.

44:03Sal Di Stefano:So I must've been like 23. I was 21 turning 22 when I bought my condo. I think I only had, so I had to be about 22, which would put you at 23, 24, maybe 24. You'd be about 24. Okay. So if that's how, yeah, yeah. That's weird. 23.

44:18Justin Andrews:I was probably working for you. Oh yeah. Yeah. Yeah. Yeah.

44:21Sal Di Stefano:This is, yeah, this is, uh, this actually, this actually might've been even right before you because Baker and I are still hanging out and together. Oh, yeah. But I was at Hillsdale. So this is probably like, so how weird would that be that it was like right when I was hiring Dustin? Because it was probably right around the time when you're coming out of college. I wasn't ready yet.

44:44Adam Schafer:Because had we met... The connections were forming. Yeah, maybe if we had met, we wouldn't have liked each other and that would have destroyed my playbook. Who's this guy throwing up all the time? You know what I mean? Oh, you should meet Sal and work together. Oh, the guy that puked over my balcony? Well, what's crazy is that I was like underneath.

44:58Sal Di Stefano:I'm like, ah! Oh, no!

45:01Justin Andrews:Asshole!

45:02Sal Di Stefano:I mean, we had both... Larry and Jason are two of the people who were involved that night who are two of the people, just some of the people who would always tell me about You Gotta Meet Tom. Which is so funny that we were all at my house. And we never formally introduced or hung out. So that was so crazy. Oh, yeah, Danielle was like... I was so adamant. I was like, no, he hasn't. I didn't know they were together that long. So that was like the first time they'd ever hung out. Wow. Or they had just started hanging out. He'd hung out with her before, and then he took her to that thing. Wow. And that's how this all started was actually them talking about that, and she's talking about the fight because of what he said on the phone.

45:40Sal Di Stefano:Because he was at my F. She remembers every detail.

45:42Adam Schafer:I know, every detail.

45:44Sal Di Stefano:I don't know if you remember, but I had a little glass table in the kitchen. Yes. Yes. And so him and Baker were sitting in there, and he calls up somebody, calls his buddy up on the phone, oh, come over, and he says something derogatory like that. and he thought she'd pass down on the couch and she pops her head up and just like pissed.

45:58Adam Schafer:Mistake, Jason. She still married him. She still married him. They're great together. And they're happily married with three girls.

46:07Sal Di Stefano:Three girls. Three girls. Of course, a guy like Jason has three daughters. Dude, that's what always happens. I think so, too.

46:13Adam Schafer:He's such a good dad. He's a great dad. He's an incredible father. A great girl dad.

46:18Sal Di Stefano:He's an incredible father. His daughters absolutely adore him. and they're super, super, super close to them. Yeah, they're just cool to watch.

46:25Adam Schafer:I read a story. It's an old story. So before Adam makes fun of me, you're going to bring up a story from a long time ago? Yes, dude. 2006. It's an old story, okay? But it's a crazy story that I didn't know. This is real. I saw on Facebook there was a clip or something that popped up. I'm like, is that real? Yeah, dude, it was real. In 1974, there was a ship that caught fire and sank. okay a woman that was on that boat they a boat came by and saw this woman clinging to something what was she and it was she was on this boat she survived she was holding on to something you know she was holding on holding on to a sea turtle she held on to a sea turtle for two days this sounds like a disney movie it does 52 year old woman hung on to a sea turtle for two days no way Two days.

47:18Adam Schafer:The sea turtle didn't bite her. Listen, her name is Candelaria Villanueva. She was one of the passengers where the ship sunk. It was off of Zambaonga. Where is that? In the Sulu Sea? Is that a real place? The whole thing sounds made up. This is a mile south of Manila. This is the story. This is how she tells it. It's a little tongue twist. As she struggled to survive in the water. Bro, this is crazy. A sea turtle swam up to her. Then she climbed on top of it and rode it for two days. For two days. And then she was rescued. How? Is that wild? Come on. What year is this? 1974.

47:56Sal Di Stefano:Is there a picture or anything? No. They didn't take pictures. They didn't take pictures back then.

48:00Adam Schafer:Yeah. Isn't that crazy?

48:02Sal Di Stefano:If it's true, it's crazy.

48:03Adam Schafer:As soon as she held on, they threw one of those life rings to her. As soon as she grabbed onto it, the sea turtle took off. What?

48:10Sal Di Stefano:Yes, dude. Is there confirmation? Like the people that survived?

48:12Adam Schafer:It was a Navy ship that found her.

48:15Sal Di Stefano:And does the Navy ship confirm? Yes, they're the ones that tell the story.

48:19Adam Schafer:Oh, interesting. Yes.

48:20Justin Andrews:I've heard wild stories about dolphins doing things like that to save humans. Yeah, dude. Yeah, not a sea turtle. That's crazy. It wasn't her time, dude.

48:30Sal Di Stefano:Because sea turtles don't normally stay like that at the top of the water either.

48:33Adam Schafer:They also don't normally save your life. Swim up to you.

48:37Justin Andrews:I just, I don't know if it's Nemo or whatever. It's the guy that's like the total surfer. Hop on, babe. You know? We definitely make an animated movie out of this.

48:50Adam Schafer:I love it, though.

48:51Sal Di Stefano:How did they not make a Disney movie?

48:53Adam Schafer:I feel like they had. You know what? So here's the question. Did she do anything with her life? That would be really sad if she didn't.

48:59Justin Andrews:At least get a sea turtle tattoo on her lower body or something.

49:02Adam Schafer:She definitely did that. If a sea turtle saved my life after I survived. I'd be like, I'm doing something great. You know that, wherever that is in Mexico, where they hatch,

49:12Justin Andrews:and then people go there to just help them get into the ocean?

49:15Sal Di Stefano:Maybe she would.

49:15Adam Schafer:She'd do that every weekend.

49:17Sal Di Stefano:Maybe that's what she would do. Have you guys ever seen that happen? I would. What? Like turtles being born? Yeah.

49:22Adam Schafer:I wanted to do that, actually. Maybe she, years ago, maybe see the part of the story, she saved the sea turtle when it was a baby. Dude. And it came back and returned the favor. Stop.

49:30Sal Di Stefano:That's the movie. That would be the movie. That's the. Did you look her up, Doug? Did she do anything with her life?

49:35Justin Andrews:It says she lived a quiet life, largely avoiding the media spotlight.

49:39Sal Di Stefano:God, what a waste.

49:41Adam Schafer:Didn't he save any turtles' lives? Yeah, she should have done that, shouldn't he?

49:46Justin Andrews:That's a shame. She's got to be the first person to go in anywhere where they have plastic straws. I'm like, ah!

49:54Adam Schafer:Murderers!

49:55Justin Andrews:It's her claim to fame.

49:57Adam Schafer:She's the one behind paper straws. Thanks, lady. Wouldn't that be a great story? I wouldn't feel bad. I'd be like, well, that makes sense. We're not using plastic straws anymore.

50:07Sal Di Stefano:Speaking of plastic stuff, I got a cool gift from my mother-in-law. And I was like, what is this thing like this? And you can reseal like bags. Oh, like potato chip bags?

50:21Adam Schafer:Yeah, yeah. It heats it up. Yeah.

50:23Sal Di Stefano:So Max and I were eating some of the Chris Power stuff the other day. And he didn't finish it. So he only had half of it. And typically, you have to crumble up, go look for one of those clips or whatever. So I couldn't find it there. And then you just melt it. Yeah, you just run it across, and it reseals it. Oh, that's cute. Have you seen those? I haven't. That's pretty slick. Yeah.

50:40Adam Schafer:The only thing is every time you open the bag, you got to cut more of it off, right? Well, yeah. Who cares? It's more empty.

50:45Sal Di Stefano:Nobody ever fills a bag. The chip bags are like one third fill. It's way less stale that way. Yeah, yeah, yeah. But I mean, for something like that, where you don't finish, it's like a perfect little thing like that. Does he like the crisp power? Yeah, yeah. He crushes them. Yeah, yeah.

50:58Adam Schafer:Plus 20-something grams of print, what? 27, 25? Yeah, they pack it in there. 26 to 28.

51:03Sal Di Stefano:In a bag? Depends on what flavor. I feel like,

51:06Adam Schafer:so because protein, there's so much awareness around protein, largely because people in the health space have been talking about for so long, but I think a bigger part is the GLP-1 phenomenon. Oh, yeah. And then a new food pyramid. Yeah, and now you're starting to see companies market high-protein this, high-protein that, like you said, even fast food companies. Yep. I could see Chris Power making a huge run. I think they already are. They're going to do well. I think they already are. Like going to movie theaters. Like now you can grab a 25 gram protein, you know, and they're basically pretzels.

51:35Sal Di Stefano:Yeah.

51:35Adam Schafer:You know?

51:36Sal Di Stefano:That's what makes them cool is because they're a salty, carby type of treat that is high protein. That's high protein. It doesn't taste like,

51:43Adam Schafer:it's not jerky.

51:44Sal Di Stefano:No, that's what I mean. Most high protein snack stuff is like meat based. Totally. To get the high protein like that so to have like something that is a, what would be a traditional carb. Yeah. Be a high protein snack. I love them, man. I eat them all. I eat them all. Staff eats them all the time. Are you doing the spicy ones? You know what? That was, I was on that kick first. Yeah. The sesame seed ones I like a lot. Really? Yeah, and the salt one. Those ones are -

52:06Adam Schafer:That's everything one. Everything bagel ones? Yeah, yeah, yeah. Okay.

52:08Sal Di Stefano:Yeah. I mean, I haven't had any, the only one just that I'm not a big fan of is the cinnamon ones. I don't, I would think you would like that

52:16Adam Schafer:because you like sweet stuff. I do,

52:17Sal Di Stefano:but that's not how I want, that's not, I don't want it in my pretzels. Yeah. Yeah, yeah. I want sweet in my cereal or something else like that. I don't want, my pretzels, I want salty. Hold on a second, bro. What if you poured them in a bowl with milk? I mean, it'd be interesting.

52:31Adam Schafer:Yeah, that might be good, huh? Milk pretzel? Yeah, well, it's just, you know, you got the cinnamon. It's like cinnamon toast crunch. It's got the type of protein.

52:36Sal Di Stefano:I mean, it'd be interesting to try that. That, to me, is the only way I'd probably like this. I like all the other flavors. All the other flavors are bomb.

52:42Adam Schafer:I heard the other day, I thought this would be a really cool thing to bring up just quickly, the difference between happiness and joy. I thought this was such a good explanation. So, you guys, we've heard joy. We've heard happiness. people tend to interchange them, right? Same thing. It's not. Joy is a spiritual concept. Joy is a feeling that you'll hear people, you know, say that it comes from God. Let's say Christians will talk about this, where you could be in pain, you could be suffering, but still feel a sense of joy, whereas happiness is related to external circumstances, right? So like something good happened, I got a raise, you know, someone said something nice to me and it makes me happy versus joy, which comes from something outside of you, right?

53:26Adam Schafer:And so I heard this great example of how you would compare the two. And it might've been Arthur Brooks that said this. Happiness is like a thermometer. It measures the temperature of the room. Joy is like a thermostat. You could set the temperature of the room.

53:40Sal Di Stefano:Oh, that's cool.

53:41Adam Schafer:Isn't that cool? That is cool. So regardless of what's going on, you could change the thermostat. And so joy is something you could feel regardless of the circumstance.

53:49Sal Di Stefano:Well, you remember, I mean, this is how I described what I went through when I thought of you. Yeah. When you're going through all that. And it was funny because that was the word that came to me. It was just like, I have this weird joy because I know I'm, the temperature of the room is miserable. Yeah. You feel like crap. The environment is not. It is terrible. There's no doubt that that is bad. But I had this weird sense of joy, even in the midst of that. And there was nothing that I could explain it better than that. It wasn't happiness and excitement. It wasn't like that because of external things at all.

54:19Sal Di Stefano:In fact, all the external messages were like, this is miserable sleep is terrible like all the things but i had this weird uh feeling of joy that's so awesome yeah yeah so so interesting to go through that row nutrition provides excellent

54:33Adam Schafer:supplements things like nad and glutathione in a form that gets them to be bioavailable what does that mean your bodily your body actually absorbs and uses them it's liposomal technology so what they do is they take these molecules, these NAD molecules or glutathione, they wrap them in a liposome. This is a type of fat and it gets it to the places they need to go. So by the way, the data shows in the studies, you take normal glutathione, it goes nowhere. You get no, your blood levels don't even increase of glutathione. But if it's liposomal, it makes a difference. This is true for NAD as well.

55:09Adam Schafer:You want better mitochondrial health, better liver health. You want to improve your overall athletic performance through better mitochondrial functioning. Remember the mitochondria produces energy in the body. Go with Roe with their liposomal technology. Go to ronutrition.com. That's R-H-O nutrition.com forward slash discount forward slash mind pump. Use the code mind pump. Get 20 % off everything on that site. Back to the show. Our next caller is John from Florida. What's up, John?

55:42Sal Di Stefano:How you doing, John? Hey, how are y 'all doing? Good, man. What's going on, dude?

55:47Justin Andrews:Not much. So I guess I'll just read my question. So I'm 18 years old and I'm looking to become a personal trainer. But I was just wondering if like the best thing for me to do would be like go to college and get like a business degree for that, as well as getting my NASM personal training certification. and I was just going to kind of see like what y 'all's opinion on that would be bro definitely

56:12Adam Schafer:bro I'm so glad you're talking to us right now hold on hold on it's a big commitment I'm going to ask you some questions okay why what makes you want to be a trainer I mean I just I love fitness

56:24Justin Andrews:I mean like I grew up playing sports and stuff and now I'm like super into the gym and I just

56:29Adam Schafer:I just love it how do you feel about working with people different kinds of people all day long

56:34Justin Andrews:I mean well actually Currently I work at I mean with the Walt Disney Company I'm probably I love working

56:43Adam Schafer:How do you feel about selling things

56:46Justin Andrews:I mean pretty good I haven't had a whole lot of experience I'm starting to grow I can get better at that

56:53Adam Schafer:How do you feel about working with people who are stubborn Don't want to do what you're telling them Because you're trying to tell them to get in shape How do you feel about that Are you patient or do you get irritated David?

57:03Justin Andrews:I mean, I know it's going to happen, but I mean, I can always work with it. It works at Disney, bro. It works at them.

57:10Sal Di Stefano:It works at Disney. Disney is a great culture, dude. Yeah.

57:14Adam Schafer:How do you feel about moving across the country to become a trainer? I mean, I'll do it anywhere.

57:21Justin Andrews:Yeah. You'll what?

57:22Sal Di Stefano:You'll do it anywhere.

57:22Justin Andrews:You'll go anywhere. I'll be a trainer anywhere, like here in Florida or California or Alaska.

57:29Adam Schafer:How bad do you want to do this? pretty bad. All right. All right. So I'm asking you this question because we're hiring trainers like crazy. And we hire based off of character and attitude. I'm going to give you some general advice and then I'm going to connect you with our fitness manager because we don't hire expensive trainers. We create trainers here. And I love young, hungry people who are looking to get into fitness because you're moldable and we can turn them into awesome coaches and trainers. But I'm going to give you some general advice. College, your parents aren't going to tell you this, okay?

58:00Adam Schafer:If you want to be a trainer, you really want to be a trainer college is a waste of time they're not going to teach you anything that's going to be of any value to be a good personal you'll learn more in nasm certification

58:11Sal Di Stefano:than the four years of college for for being a personal trainer we have a course right go ahead

58:17Justin Andrews:no no even like with the business aspect like if i got a business you know you know that the you

58:23Sal Di Stefano:know two of the four guys here don't have degrees right actually none of us have a business yeah Yeah, yeah, yeah. Nobody in here has a business degree. Sal doesn't have a degree. I don't have a degree. Justin and Doug have degrees. And they're not even in business.

58:36Adam Schafer:By the way, the waste of time that there is to become a trainer, going to college to become a trainer, it's equally a waste of time to get a business degree to start a business. They don't teach anything, dude. The business advice is terrible.

58:49Justin Andrews:Yeah, you get good at business planning and writing that up. It's like asking for money. But everything you learn is by doing. But yeah, so it, I mean, there's value to it. I wouldn't completely shit all over it. There's a lot of really good professors out there that'll teach you really good things. But the application is in this industry far outweighs a lot of the education. And you can get the education while you're working. I think that's something to consider. Yeah.

59:19Adam Schafer:All right. Well, cool. So certification, we have a course that teaches trainers how to build their business. it's focused on building your business and being a good trainer nasm is great for the knowledge aspect biomechanics uh you know exercise program design all that stuff um and then ours is about building your business i'll have doug send you the link or i'll have somebody call you to talk

59:41Sal Di Stefano:about that have ann call him and talk to him and then ann can talk to him about the course and give recommendations on certification she'll be great on the education side for him and then she'll introduce him to kyle if he's interested and if you're if you if you listen is this for anybody

59:56Adam Schafer:else watching too, John, so this is also for you. If you're willing to come and eat shit for three months and run through a wall, then that's the kind of trainer that we want. And we develop good trainers. So you think about that real hard. And if you're interested, then you can talk to who runs our fitness department here. College will always be there.

1:00:14Sal Di Stefano:I miss out on all the parties though. I did miss that, bro. I missed out on the parties. You still partied. That's right. You had better parties. all right buddy we're gonna we're gonna have ann call you she'll tell she'll talk to you more about the education stuff to help you out on that and then uh and then hopefully we get a chance to meet you awesome well thank y 'all all right john you got it all right buddy yeah dude it's like

1:00:37Adam Schafer:you guys just crushed his whole dream hey hey man that's the advice you need to hear well i know i'm not i don't disagree it'll do one of two things it'll either scare him and he's like i don't know if i want to do this which is good then go go to school and do something else it's just a lot of

1:00:51Justin Andrews:money you know that he would invest in that direction and and you know if you're looking for that kind of return and also to be effective in the industry i just i don't see the value if

1:01:00Sal Di Stefano:you if you know it's a no-brainer yes that's right listen i uh i was interested in and i thought it was going to be a physical therapist and i was i was going to school for kinesiology i knocked out my my was finishing up my aa when i moved over here and i and i got personal training as a side job not because i thought it was going to be a career as a side job while i finished my my my degree and i fell in love with personal training so much that i was like this is what i want to do and i found out that there was a career in it and i remember my boss at that time so showing showing me how much money he was making he's like listen adam he goes you can go finish your kinesiology degree for the next two three years if you want he goes or you can get education through certifications we raise you up the same amount of money you'll get more from having a degree we'll pay you more for having a national cert that you can do at home and he goes and that's the pathway to my position and that was a that was all and what i did was i said i'll give

1:01:55Adam Schafer:it a year that's so similar to my story i'll give it a year i will give it a year i'm gonna give it

1:01:59Sal Di Stefano:everything i got and i'll still be young so if it doesn't pan out the way i think then i'll go back to college and you know here we are so here we are and and so if you know you want to be a trainer it's a no-brainer if you're not sure then college has a lot that's right you want to be a doctor

1:02:14Justin Andrews:or do something in that regard, like medically, like yes. Even if you're uncertain, right?

1:02:19Sal Di Stefano:Because at least that gives you years to mature and experience and take different classes.

1:02:23Adam Schafer:But if you know.

1:02:24Sal Di Stefano:But if you know, yeah. Dude, give it a year.

1:02:26Adam Schafer:Yeah. What's the worst that could happen? It's still similar to my story. Totally. Mine literally was my manager. I told my manager, I got to go back to school. I can't train as much. He's like, I know how much you're making. He goes, you know how much a physical therapist makes? And he showed me. I'm like, he's like, you're making more now. Yeah. I was like, oh. He's like, don't you like this better? I said, yeah, dude. That's crazy. So I stayed. Our next caller is Alyssa from Michigan.

1:02:47Justin Andrews:Hi, Alyssa.

1:02:47Adam Schafer:Hello.

1:02:48Justin Andrews:Hey, guys.

1:02:49Adam Schafer:How are you? This is amazing.

1:02:51Justin Andrews:I'm good. How are you guys? Good. How can we help you? Okay. So my name is Alyssa. I am 20 years old and from Michigan. My question is, how do I naturally increase my estrogen? For background, I have always been interested and involved in fitness and sports. I got my period at 14 years old, and for about three years, it was perfectly normal. Regular flow once a month. When I went up to college, my period became irregular, getting it once every three or four months. Fast forward now, my period is even more inconsistent. I brought this up to my doctor and got my blood drawn. Turns out my estrogen is below 10.

1:03:25Justin Andrews:Her only advice was to go on birth control, which I was and still am against, but I did end up taking for 21 days. This forced my period due to the estrogen in the birth control. That was back in October 2025, and I still have yet to have another period. I do not know what could have caused my decrease in estrogen, as it had to have been normal for at least a few years. Going to college was a big change for me, lifestyle, location, food, people, stress, etc. I also played basketball freshman year of college, but I have always played multiple sports. I have strength trained since I was 15. I started running in May 2025, and I have been running a few times a week since then.

1:04:01Justin Andrews:I find it hard to believe my activity could be the reason for my decrease in estrogen since I have always been active. Is there anything I can do to naturally increase my estrogen to get my period back?

1:04:11Adam Schafer:Yeah, great question. Okay, so it's more complicated than what you said. First off, a book I recommend is called Beyond the Pill by Dr. Jolene Brighton. So I think that'd be a great book for you to read, kind of learn about your hormones and how to get them in the healthy spot.

1:04:28Sal Di Stefano:Did you see that interview we did with her? No, I did not. Okay, we've done an interview with her at least twice. Yeah, we did. Yeah, so watch that interview that we did with her. It's a great interview.

1:04:38Adam Schafer:Dr. Jolene Brighton. So she's really, really good about this. Okay, so yes, it's your training, but it's not just your training. It's the cumulative stress that you have on your body that tends to cause hormone disruption. So that can look like exercise, sleep, diet, but then it can also be lifestyle. It can be stressful situations. It could be anxiety. It could be change of environment. It could be all those things. um so does any of that ring a bell are there lots of changes happening in your life recently that could be we could put in the category of oh yeah that's that might be a stress

1:05:14Justin Andrews:uh i mean probably i think i'm just naturally a kind of a stressed out person like i have a lot

1:05:21Adam Schafer:of worries about people and school yeah yeah you're not and health nobody's a naturally stressed out person, but you probably are used to living in a stressful way. So this can look like type A, get it done, make it happen, take on more responsibilities, et cetera, et cetera. And so you may be so used to doing all those things that it's hard for you to gauge what that kind of feels like. The general advice for hormone balancing for both men and women, but especially for women, is to let your body heal and recover. Yeah. And that takes a while sometimes. Yeah, like right.

1:06:02Justin Andrews:Go ahead.

1:06:03Adam Schafer:No, no, go ahead. Go ahead.

1:06:04Justin Andrews:Right now, I'm following MAPS and I'm OLLIC. I'm on like day 42. And I actually did the advanced because I was like, you know, the normal, whatever. Throttle down. Yeah. So I'm just getting into, I actually have a phase three workout today, which I'm supposed to do. But like, I mean, is that really too much volume?

1:06:23Sal Di Stefano:Right now? Yeah, for sure. Right now. MAPS 15 would be more appropriate. also i mean tell me more about like all the other stuff like are you playing sports right now are you running right now what's your calories at right now um well right now i'm running one mile

1:06:36Justin Andrews:in the morning right when i wake up on the treadmill and then walking one mile and i'm trying to get 10 000 steps including both those things um in my head i was gonna start running outside like my four miles a day type thing when it got warmer but it hasn't gotten warm yet no no sports my calories are like 2200 sometimes i'll go to like 3000 just because i'm so hungry so i i feel like it's not that like i eat so much food you know why you feel you know why

1:07:06Sal Di Stefano:sometimes you go up to 3000 calories your body needs it and you're low so you're you're not you need to find a more happy place a happier place would probably land around 2500 calories consistent yeah consistently instead of the staying low doing all that stuff and then your body's starving and then you go to all the way up to 3000, you need to hover around like a 2 ,500 calorie mark with all the activity you have going on.

1:07:26Adam Schafer:Alyssa, you're, you're, you're young. This'll bounce back. Well, if you're, if you're, if you don't let yourself go back to what you're used to doing, uh, and it's going to take a little while. What's your body fat percentage at? Do you know?

1:07:38Justin Andrews:I'm not sure. I believe I did one of the ones where you hold that machine. I don't think that's right at all, but it was like 25%.

1:07:46Adam Schafer:Okay, good. You got, don't let your body fat go below 22%. okay uh keep your calories around 2400 2500 consistently uh maps anabolic's okay phase three is a bit much so here's the deal it's not that it's too much it's that it's too much for you right now if your estrogen's in the floor in combination of everything we we got it we got to let things heal so maps 15 would be your routine and walking yeah maybe consider some things too

1:08:13Sal Di Stefano:that kind of bring you down a bit, like sauna or yoga or stuff like that, things like that will help. If you're anxious, have a lot of anxiety, or you're somebody who thinks they feel stressed out a lot like that, doing things that are more recuperative for you will serve you getting your hormones back.

1:08:33Adam Schafer:And yin yoga, not power yoga, not hot yoga. Yin yoga would be the one to do. but it's do you have mass 15 no i don't okay i'm gonna send you mass 15 i want you to stop running and i just want you to walk and i want you to get your cut let's go let's go 2400 or 2500 let's do 2500 consistent and i'm gonna have you back on in 60 days and let's see how you feel

1:09:02Justin Andrews:no i actually really gotta do this that's why you have to do it yeah we're gonna get you back on

1:09:07Adam Schafer:here i if you do what we tell you there's a very high chance in 60 days like whoa yeah and now here's what's gonna happen in 30 days you're gonna feel amazing you'll be super tempted to go crazy jump back just do what we're saying okay yeah i mean i want my period back like i'm worried

1:09:23Justin Andrews:i'm not gonna have kids i'm stressing out about that so this will this will rebound you'll you'll

1:09:28Sal Di Stefano:be okay you'll you're not in like a really dangerous scary bad place at all you're just it's a normal thing to happen women lose it when their body is taking on especially athletes and remember sports, running exercise, those are all stresses they can be good but those are all stresses and then you add in a new move, new school new circle of friends all that stuff is, those are all stressors

1:09:53Adam Schafer:it's also cumulative so it's like year after year after year and then finally the signals get loud enough to where you're like uh oh what's going on here

1:10:01Justin Andrews:especially if you're not getting quality sleep too you're not fully recovering you're going to

1:10:05Adam Schafer:carry that into the next day and then it just compiles how's your sleep are you getting night

1:10:09Justin Andrews:sweats no but i am waking up a lot of times throughout the night i used to never do that

1:10:13Adam Schafer:that's the low estrogen yeah okay do what i said maps 15 2500 calories 10 000 steps no running nothing else if you want to do something else yin yoga any supplementation like magnesium or anything yeah you take a multivitamin vitamin d uh magnesium that kind of stuff no i really should Oh, yeah. Listen, take a multivitamin. Also take a vitamin D3 K2 supplement. And then magnesium. And take magnesium glycinate before bed. Super inexpensive. Yeah. Get a night routine before bed.

1:10:45Sal Di Stefano:You take all that. You bump your calories. You knock off the running. I bet 60 days you feel better.

1:10:50Adam Schafer:Oh, yeah. I think we'll have a good report in 60 days. Yep.

1:10:55Justin Andrews:I hope so.

1:10:55Adam Schafer:Trust the process. You will. Yeah. Can we do it? Yeah.

1:10:59Justin Andrews:Yeah, let's go. Yeah. Thank you guys so much for taking the time and helping you. Of course. I've been scared. You got this, Alyssa.

1:11:07Adam Schafer:Don't be scared. You're going to be fine. You're going to be fine. At your age, it's going to be great. It's very solvable. Yeah. We'll see you then.

1:11:13Justin Andrews:Thank you so much, everyone.

1:11:15Adam Schafer:All right. Bye-bye. Do you know how common it is for female athletes to have irregular and no periods? Yeah. It's actually more common than not.

1:11:21Sal Di Stefano:I see how they freak out, though. Oh, yeah. Well, you also have to factor in, because those calories for someone who's doing all those things and that stress it exacerbates all that stuff so someone might be like that's what do you mean you can't play sports i can't it's not that you can't do that stuff it's just that

1:11:37Adam Schafer:you all you have a stress bucket sometimes just eating more does it yeah exactly that's not like

1:11:42Sal Di Stefano:first thing that came to mind when she said 22 and then she goes all over to 3 000 in her head she's like i can't be that because i have those three it's yeah well that's because the body's going like you've been starving me for four days and now i need this and then you overeat right so

1:11:54Justin Andrews:Our next caller is Lucan from California. How you doing, Lucan? What's happening? What's happening? Hey, how's it going? Good, man. How are you? Doing well. Really appreciate you allowing me back on for another question. Big fan and supporter. Just want to say, you know, first and foremost, thank you for the work you guys put in, the knowledge you share, and then your time for my question as well. So we'll get into that. This is more along like the health and wellness side of things. So at the end of last year, I did a function blood test, measures 175 biomarkers. It's pretty in-depth. And while like 90 % of it came back with everything, you know, in line, everything looking good, the 10 % or like the stuff that was out of range really wanted to focus on and just had a couple of questions regarding that.

1:12:44Justin Andrews:So specifically, the food allergy and sensitivities portion was informed. I was highly sensitive to egg whites, casein, coffee, wheat, and yeast. I think I included in my question, my breakfast was six eggs, Greek yogurt, a glass of milk, and a cup of coffee. So definitely had to make a change there. And then with the heart biomarkers, I understand that cholesterol and stuff like that can be pretty individual. But stuff that was like the ApoB, lipoprotein A, and high C-reactive protein or HSCRP, along with like a history of heart disease in my family, just kind of stuff that I wanted to prioritize and think about a little bit more.

1:13:37Justin Andrews:Um, so definitely change like the diet up, you know, reduced red meat kind of replaced with like fish, chicken, uh, breakfast is completely different now. Definitely not doing six eggs anymore. Um, my question is really like, who should I be coordinating this information with? Like now that I'm kind of in like this elimination phase, do I just eat like that for the rest of my life? Like how should I go about or what should I be focusing on? Because in my past experience with like health care providers and things of that nature, it's not like I'm unhealthy. You know, I'm not going there because I have like a sickness that I need to be cured, but I'm definitely not optimized.

1:14:24Justin Andrews:and so who should I be like, what information should I be seeking out with the information that I have in order to like live an optimized lifestyle?

1:14:37Adam Schafer:You know, honestly, uh, I think you're, you're already in the right direction. Here's what I would do. You, those changes you made are what I would do if I was you. Um, and I get, I'd retest in 90 days, do this exact same test in 90 days and see where you're at. Now, if you want like a provider, a functional medicine provider, a really good one, you know, Dr. Cabral's team is really good. You can work with someone like that. But you're otherwise pretty healthy, active, you're young. Honestly, make those changes, wait 90 days, do another one of the exact same tests he did and look at the difference and see where you're at.

1:15:12Adam Schafer:And I think that would be just a fine place to start.

1:15:17Justin Andrews:Got it. And then like when it comes to the insensitivities, like for me, it's kind of hard to almost believe like, like for instance, eggs, I've been eating them since I was, I mean, since I can remember. And I guess like maybe I was just constantly inflamed. Like I have noticed like some changes I'm down like five pounds, maybe a little less inflammation in general. But when it comes to like, you know, fixing or not fixing, but reintroducing those food groups. Like, is that recommended or should I just kind

1:15:51Adam Schafer:of wait and be like, no, you wait, you wait about 90 days and then reintroduce one of them, uh, and, and see how you feel. And you could, now you could also, the, the, the standard way of doing it would be to re to do another test and see how those sensitivities responded. And if they go way down, then you can reintroduce it slowly. It doesn't, it's, it doesn't mean you're going to have to avoid them for the rest of your life. Oftentimes you don't. Um, and there typically needs to be some gut healing, uh, through that process. Uh, so, uh, and, and that's sometimes what happens. It's oftentimes what happens with certain food sensitivities.

1:16:27Adam Schafer:Now, sometimes the food sensitivity lasts for a long time and you just like gluten for me has gotten a lot better, but I can't eat it all the time for sure. You know, once a week is okay, but there was a point there where I couldn't even touch it. So, so there's very good odds that something like egg whites, uh, in casein will be something that you can reintroduce later and in moderation and be okay with, but I would do the same test in 90 days, dude. And see how everything got and see how everything, yeah. See how everything changed. I'd love to have you back on. I'd love to hear, uh, how your, how the new tests came out after making those changes.

1:17:03Adam Schafer:Cause I think you made the right changes. That's, that's what I would recommend. Yeah.

1:17:06Justin Andrews:Yeah. I certainly can do that. Is there anything else? Like, obviously, you know, I exercise. I'm active. Like, is there anything else that I should be focusing on that could improve some of these markers that were, like, elevated or cause for concern?

1:17:22Adam Schafer:I mean, technically we could, but I'm going to tell you right now just the vibe I'm getting from you and everything that you're keeping track of and at your age. You did, you did. I'm going to tell you to not overthink everything.

1:17:33Sal Di Stefano:You move too many levers and then you don't know which one of them is the one that helped you.

1:17:36Adam Schafer:You don't want to be like that dude. dude, what's that guy's name? Brian Johnson. Yeah. Oh, yeah. Where you just turn longevity into a stress, into a God. Yes. Yeah, be careful. Too hyper-focused. Yeah, don't focus too much anymore. I think you made the right changes and then wait and see what happens. Yeah. And also, you know, look, here's also listen to your body. Sometimes we can use, like labs can start to like, like stress us out. Like, oh my God, this one number is not perfect. Meanwhile, you feel good and everything's great.

1:18:01Justin Andrews:You can tell the whole story.

1:18:02Adam Schafer:Yeah, so I would say don't go too deep anymore. I think you did the right things.

1:18:06Sal Di Stefano:just wait 90 days and retest and by the way i when you go come back to the slowly reintroducing those foods i'd reintroduce reintroduce them priority to what i really care the most about in other words like maybe you're a big coffee drink and i love coffee and it's like man i hate to never have that ever again and so but i could do without six eggs every day that's not the biggest deal like whatever that but maybe eggs is for you like whatever the thing is that you enjoy the most is what I'm going to reintroduce because it's like, so when I went through this process for me, it's just like, I eventually got to the point where it's just like bread does this net will never be bread.

1:18:41Sal Di Stefano:Doesn't do well with me. I changed that out of my lifestyle. It's just not something I really eat. It was maybe once in a blue moon, I make some sourdough bread or something like that makes it in there, but rarely ever, because I've realized that every time I reintroduce it, my body just doesn't do well with it ever again. So I've forever have changed it, but it's not, I don't feel like I've lost a lot or was that big of a deal for me. And so the things that I really care about in my breakfast that you eliminated, it's like I would reintroduce the ones that are most important, high priority. Stick with that.

1:19:08Sal Di Stefano:Make sure that's feeling okay before you reintroduce the next thing. And maybe one of those things you are really sensitive to, and maybe is something that you should change for long-term, but there's a good chance you, as young as you are, the way you're approaching this, they should all probably get reintroduced after your gut heals. You'll be all right.

1:19:23Justin Andrews:Awesome. Well, gentlemen, I really appreciate it. That was my question. So once again, thank you so much for your time today. And keep doing what you all are doing and spreading the good knowledge. So thank you.

1:19:34Adam Schafer:You got it, man. Thank you.

1:19:35Sal Di Stefano:Keep it up, Lugan. All right. Take care.

1:19:36Adam Schafer:Yeah, there's this like, you know, there's a small category. It's not a lot of people. But there's this category of people that over, I don't think he's there, but he could go there. Or he starts to break down everything in every little lab. And then that's unhealthy. It becomes obsessive. uh and so you know um he did the right changes and that's it i think it'll be patient see what

1:19:58Sal Di Stefano:happens two things i want to comment on one uh the doing too many things at once uh this is a common mistake and and then you don't know what really made the impact right so i think that's the other thing the other thing that is important to point out it always surprises people that the stuff that we're sensitive to or that you have an issue with are these foods that you've eaten forever it's actually more likely that's the case that's right the way it works when it gets the healthy ones when it gets through the gut lining and it gets into your bloodstream you're inflamed and it's the foods you always eat that you develop exactly it's less likely it's the thing you every once in a while never eat right or never eat because it those are the ones that you didn't get through because you never you weren't you weren't inflamed you weren't stressed you weren't and then you get through so it's like it always surprises people but it's actually the the opposite it is true it is it's most common that it's the food that you love and eat most of the time you know and why people have a hard time processing that is because many times it's a healthier food that's right it's a food that's like avocado there's no category for cookies yeah yeah

1:20:59Justin Andrews:yeah that's exactly right our next caller is reese from texas what's going on man hey what's up

1:21:06Adam Schafer:what's up y 'all how's it going good good how can we help you okay cool so i'm gonna read my

1:21:11Justin Andrews:question and then I have a little bit of context. And if I start rambling, y 'all cut me off after, okay? All right. Yep. Cool. So I said, Hey, Mind Pump team, I've actually recently been on the show asking about becoming a trainer and y 'all encouraged me a lot. I want to be a PT because I'm very passionate about behavioral change and the benefits of exercise and routine on mental health. With that being said, I did so many things wrong on my journey so far, about three and a half years. I've learned how to be incredibly consistent with my workouts and diet is my favorite part of the day and I go to sleep slash wake up excited and thinking about hitting the gym.

1:21:45Justin Andrews:The discipline for me now is following the plan and not overdoing it. I always felt like I needed to have a great workout or great pump every time I lifted, which inevitably led to me skipping the hard, skill-focused compounds. So now I'm a fitness enthusiast slash aspiring trainer who can barely squat, deadlift, or bench for shit. Right now, I'm running phase one of MAPS 15 Advanced on repeat with light load, just trying to learn the skill. I also plan on getting Prime and or Prime Pro very soon. I would love some tips for getting better at these movements because every time I go to the gym and can barely squat 95 pounds with good form, I feel embarrassed.

1:22:24Justin Andrews:And of course, it gives me imposter syndrome with my future coach aspirations. Sorry to be long-winded. Thank y 'all for the wisdom.

1:22:32Sal Di Stefano:Bro, you're doing a great job and you're on the right track. Just so you know, I was already a trainer for a couple years and couldn't do any of those lifts. I didn't squat. I didn't deadlift. I didn't do that. Hence why we obviously preach about it so much on the show. So the fact that you're working on it already is a great job, dude. You're going to be ahead of the curve. And you know what's awesome, actually, is that you're going to connect really well with your clients because you just recently have gone through it. You know what it's like to be like, this is hard. I haven't done it. You know, because a lot of people are going to come from that place.

1:23:09Sal Di Stefano:A lot of people are familiar with you're supposed to lift weights, but they've ignored the big lifts. They've ignored getting good at those things. And it's because they're embarrassed because, you know what I'm saying, that all the things that you're feeling has kept them just, and I was the same way too. I didn't even teach those movements because I couldn't perform on well mind. So I avoided teaching things like the deadlift. Like who am I to coach a deadlift? I can't even do it properly. and so I found other things to coach and teach this is why we talk about how we weren't the great trainers we we are today when we first started and so you're doing great that's a it's it's it don't be afraid of that and embrace the journey and it's going to make you a better coach because you're going to be able to connect to people going through the same thing yeah what makes you want to be a trainer Reese um well I might start rambling but I'm really passionate

1:24:00Justin Andrews:about it because, um, it really changed how I view myself. And I've gone through a lot of like, when I first started, I was overweight and I really got into that binge cycle and I probably had an eating disorder, but you know, I didn't know what that even was. And I just want to help people go through that, uh, avoid those mistakes.

1:24:19Adam Schafer:Yeah.

1:24:20Justin Andrews:And yeah. And I'm not really doing nothing else. You know, I'm just working at a restaurant job and I'm doing decent, like personally, but I was like, well, I have a passion about this. Even though I feel like I'm not ready, I might as well as do the first step. You know what I mean?

1:24:32Adam Schafer:Let me list the character. Let me break down the character of a successful trainer. Okay. They're humble. They love people. They want to help people. They like to learn or they want to learn. They have a thirst for, for, for learning and they're okay with being vulnerable to their clients and honest. That's the character of a successful trainer. And none of that that I say is jacked, can bench press, can squat, can do a backflip, competes in bodybuilding.

1:25:01Sal Di Stefano:Has a degree.

1:25:02Adam Schafer:None of that stuff. So just so you know, we hire trainers. That's what I look for. I don't care about the others. I never ask a trainer, demonstrate to me a perfect squat. What's your PR? No, dude. So that's what's going to make you good because a successful trainer is not the trainer that knows everything. First of all, nobody knows everything. It's the trainer that loves helping people, is humble, and is growth-minded. That's it. And is okay with being vulnerable. I've worked with a lot of trainers who couldn't be vulnerable because they never wanted to admit weakness or never wanted to admit struggle they like to present this persona of perfection they never did well they never connected with their clients they did terrible as personal trainers so here's what I'm going to do for you because you want to become a trainer so I'm going to hook you up I'm going to give you Prime and Prime Pro and I'm also going to send you the Great 8 program that we just released Great 8 is going to help you get good at those lifts better than any other program because you're only focused on eight of the core of the most important lifts and you're doing one lift a day.

1:26:03Adam Schafer:So do that. Prime or Prime Pro you need as a trainer for correctional exercise.

1:26:07Justin Andrews:I do have a Prime Pro. I just haven't really delved into it too much because it's a little overwhelming. No, no, no.

1:26:15Adam Schafer:Get into it and just look at the movements and practice the movements. Just start on yourself.

1:26:20Justin Andrews:I did watch the video Adam did, the 45 minutes or whatever. I watch that and it helps me with my 90 90s and stuff. So I've gotten some value. I just haven't really gotten too deep. Go down.

1:26:30Sal Di Stefano:We have so much free. Watch mine. So much free content for coaches. So, you know, if you're hopefully you're watching the podcast with Kyle, because that's all about trainers and coaches. So make sure you're watching that on YouTube.

1:26:44Adam Schafer:You need to. Are you certified? You get a certification yet?

1:26:47Justin Andrews:No, I have my first exam scheduled actually in a few days. I'm kind of nervous about it, but, you know, I'm going to get it eventually. I did my practice exams and I was passing those. Good. So I should be okay, but yeah.

1:26:59Adam Schafer:All right, good. Is it NASM? What are you doing? Which one? NASM. Yeah, yeah. I want you to look at our course. We have a certification course. It's recognized nationally, so it'll give you CEUs for NASM because you're going to need that anyway to maintain your certification. Our course is all about how to be a good coach and trainer. So it's very different from NASM. It teaches you how to train and coach clients. It teaches you how to build your business, how to get leads, how to communicate effectively, like all the things that I would teach a trainer.

1:27:26Justin Andrews:How to make it your career.

1:27:27Adam Schafer:Like how to really make it, how to make it a good career, a successful. Look into our course. And if you want to talk to somebody all about it, I can have somebody call you that'll kind of explain it to you at the very least, give you some advice. But if you want to be a trainer and you want to be able to turn it into a career, it's a must. It's a must to learn how to do that side.

1:27:47Sal Di Stefano:Yes, sir. One last piece of advice on NASM. So if you haven't done this already before you go take the test, I think this is what has helped all my trainers when I prepare them for that test, is flashcards. It's literally the terminology that gets you. The test, if you know all the vocabulary really well, then you'll be okay. Because there's two that will be totally wrong, and then there will be two that are close. And you knowing the vocabulary, the difference of the vocabulary will be everything. So make flashcards and know the words. And if you literally know the terms, the words, you're going to be okay.

1:28:32Sal Di Stefano:That's the key. That's the key to that test.

1:28:35Justin Andrews:Gotcha. Yes, sir. Yeah, I have done flashcards. Okay, good. There was a month ago where I was really disciplined when I was studying. The past couple of weeks, I fell off. So that's why I'm a bit nervous. I was on the right path, but I just kind of got undisciplined. So the next few days, I'm really going to try to, you know, study for a few hours a day and hopefully pass it the first try. So good, good, good. Yeah. And do you all mind if I ask you one question specifically about me learning these skills? Yeah. Because I was doing maps 15 advanced and it felt really good. And I started feeling the benefits, like even day to day, like with something like the deadlifts.

1:29:09Justin Andrews:But I really had a lot of like mid and upper back doms that was kind of like perpetual. and i did that for almost two months straight and i was going pretty light and i was able to go heavier but my back would just stay consistently sore um so i kind of right now i i'm going doing the normal maps 15 advance with dumbbells for like three or three weeks until that goes away and then i'm just going back into it like is there anything else yes go in prime pro and do the

1:29:37Adam Schafer:shoulder and thoracic mobility movements a couple times a day there's also what will help sometimes

1:29:42Sal Di Stefano:with doms i don't know how are you eating in a calorie surplus are you in a deficit

1:29:47Justin Andrews:no i'm a basically in like the goldie walk zone you're talking about i've been getting leaner but i'm staying around the same way so kind of depends on the day i think and you're hitting

1:29:56Sal Di Stefano:your protein targets and all that because sometimes yeah sometimes you'll feel that the doms like that when when you're not eating enough calorie you're doing these big new movements and your body's is muscles are waking up and working that it never worked before and then there's a a higher demand for more calories and protein.

1:30:13Adam Schafer:Now here's Adam, here's where I think it might be a mobility issue. Reese, you said you're getting stronger though, right?

1:30:19Justin Andrews:Yeah. Yes, sir. It's not like my quads or anything. It's just my back.

1:30:24Adam Schafer:If you're getting stronger. Yeah. If you're getting stronger, but you still feel pain, uh, thoracic mobility can sometimes be an issue, uh, for people. Um,

1:30:33Justin Andrews:and so we're going to scapular circles.

1:30:36Adam Schafer:Yeah. So there's, there's, so in prime pro look at shoulder, and then thoracic mobility movements and pick a couple and just practice them throughout the day. And I think those will make a difference.

1:30:46Sal Di Stefano:Prime with handcuff with rotation before you do it. Oh, yeah.

1:30:48Adam Schafer:That'll cover it. Handcuff with rotation would be good for it.

1:30:51Sal Di Stefano:That one movement, if you just did handcuff with rotation every time before you do deadlift, do a couple sets of that. That might help. That should help if it's a mobility thing. I would also look into making sure you're in a surplus because a lot of times when you're feeling that way, when new movements are happening, you need more calories than you normally would than doing your normal lift. Like, yeah, so both those two things, I think, will probably solve what we're talking about.

1:31:14Justin Andrews:Gotcha. Do y 'all think I should switch straight over to grade 8, or what would y 'all recommend for right now?

1:31:20Sal Di Stefano:The Mass 15 Advanced has all the similar events. It does. The only thing you're missing is the rotational stuff.

1:31:24Justin Andrews:I like grade 8, though, for the singular focus.

1:31:27Adam Schafer:Just practice super basic, super practice, basic movements, and then you combine that with Prime Pro, I think you'll be all right. You can jump back to 15.

1:31:33Sal Di Stefano:The cool part about grade 8 and why we'll send it to you no matter what, I think it's less important whether you jump personally right over to using it now or not. As a trainer, this is what we've distilled down to what we think are the most eight important exercises that every client should be able to do. And so that would be great to have in your arsenal that you know those eight movements really, really well. Because if you can teach all your clients to do those eight movements, you're going to be very successful.

1:32:02Justin Andrews:Gotcha. Yeah, something cool with the MAPS 15. I put my friend on the original version, and he's a beginner. And, you know, y 'all have the TRX push-ups, and he started phase two, and he told me, he was like, push-ups feel so much easier and we're stable now. Like, it seems obvious, but that's something really cool that I've seen. Like, I see how it works, you know, with the stability and then the strength and whatever. So it's really good programming. I'm just now learning. It's helping me learn how I'm eventually going to program that myself. That's wonderful. Yeah. That's great, dude. That's great.

1:32:33Adam Schafer:grease can i have someone call you today about our course because i think you would really benefit from that at your stage just to help you move from restaurant to to training yeah of course i love that all right let's do that let's see if we got someone available yeah and we'll call okay perfect all right reese reese thanks for calling in dude you're doing fine bro listen yeah i do a great keep at it feeling like you're not good enough is actually a sign that you really care about being good enough bro so when trainers get to that place we're like i know everything that's when you're like uh-oh it just takes reps but lean into that more reps lean into that part of you it'll become

1:33:06Sal Di Stefano:a superpower in fact don't let's say let's just pretend fast forward six months you're a personal trainer and you're still you still don't feel super confident because you're not dead lifting 300 pounds yet you're not squatting sharing with the clients that you're taking them through like that you just i'm learning and it's and it's and they can relate to that is a good thing it's great dude it's a it that is relatable it's vulnerable like sal said so lean into that don't be afraid to tell people that hey i've been working out for years but i'm still figuring these movements out they take practice so that when they they're having a hard time with them and they struggle and they feel insecure about it even their coach is like listen i'm still getting better at these

1:33:45Adam Schafer:movements be lean into that 98 of the people that work with a trainer are gonna are gonna identify more with that than the two percent that want like the super athletic trainer body it's such

1:33:56Sal Di Stefano:a small or the trainer who has the perfect deadlift and does just 500 pounds and has it mechanically perfect like in and toxic no yeah they'll they'll they'll connect better with the the young guy who admits that hey i'm learning this still too and this is what i'm learning

1:34:10Justin Andrews:they'll appreciate that oh yeah yeah i'm glad that y 'all give me the uh encouragement because it kind of feels like i should wait but then i'm like if i wait i'm gonna be like i should have done the course sooner. No, no, no. Don't wait.

1:34:23Adam Schafer:No, this is good, dude. You're good. How old are you? How old are you, Reese? I'm 23. Oh, bro, let's go. Let's go, dude. You're good. This is the time. Yeah, you're good. Yeah, let's do it. You're good. Cramp it in, man.

1:34:33Justin Andrews:Yeah, you're going to be a great trainer. I appreciate the kind words, y 'all. And thank y 'all for the time and all the wisdom and stuff. And Sal, you talking about your faith and stuff. Like, I'm not really super into it yet, but it kind of gave me permission to explore it with my girlfriend.

1:34:46Adam Schafer:Awesome.

1:34:46Justin Andrews:So it's been really good.

1:34:47Adam Schafer:so I appreciate y 'all good man you lead her in the right way bro keep it up keep it up Reese yeah

1:34:51Justin Andrews:yeah well thank God for the time again y 'all have a good day okay cool appreciate yeah that's a

1:34:56Adam Schafer:common feeling that trainers will have you know it's funny so I got a superpower I'm gonna give listen I'm gonna give both you guys uh some flowers right now I know both you guys have both have expressed this on the show so I can say this but part of the reason why Adam and Justin got so good so quickly is because when they became trainers they were very aware and okay with the fact that i don't know and i'm going to ask people and i'm going to get people to help me and i'm going to have these people mentoring i've heard both of you guys communicate that so many times and i've had trainers work for me when they have that attitude six months later they're like so much better oh yeah versus the trainer comes like i know everything i've been working out for i you know i could do all these lifts those guys never grow they never get better and they really struggle

1:35:38Sal Di Stefano:and even if you're not that um because you just uh give an example of the extremes sure even if you're not that like because even you don't have to be cocky and arrogant even if just you you're just so proficient you're so smart you know stuff and you start to talk at that level you start to speak to the way you speak to your peers yeah versus connect first exactly versus connecting to the person who feels insecure feels imposter syndrome that's feels like this is difficult that's right when you're fresh in it and you're new and it and you know what that feels like because i just felt that way six months ago trying to figure this out that's right and you're you're confident enough and humble enough to admit that to the client they all sudden go like oh shit okay

1:36:19Adam Schafer:like you know what we have a lot of trainers that exemplify exactly what you're talking about but you know what really comes to mind marcello yeah here comes a guy uh who was a cop and i'm listen less than a year this guy is training and working and communicating with people like a trainer with seven years of good experience in less than a year to watch and it's because he's got that he's got He talks to me with his wisdom and how much he's grown. So that's it right there. Look, if you like the show, come find us on Instagram, Mind Pump Media. We'll see you there. Thank you for listening to Mind Pump.

1:36:53Justin Andrews: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.

1:37:32Justin Andrews: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.