2814: If You Want A Lower Body Fat Percentage, Watch This !

16:38Adam Schafer:Now, as far as, like, just to use an example of a guy, if I had a guy come up to me who religiously kept his body fat at 8%, okay, that's like a Corinne, like a male Corinne, 8%.

16:47Sal Di Stefano:We just had that caller, remember? Yes. The bodybuilder caller who I talked to. That's right.

16:50Adam Schafer:That's right. So you got a guy who comes to me and is like, he's just very religious about keeping his body fat at 8%, which is like Corinne for her 17%. 8 % all the time. He's like, I want to gain some mass. I want to gain some muscle. You're going to have to gain some body fat, bro. It ain't going to happen at 8 % body fat. Yeah. We actually have to gain some body fat to get your body to build some muscle. That's just the way it works. And again, I'm going to speak to people. And guys' bodies are more resilient to that. They are far more resilient at lean body fat.

17:18Sal Di Stefano:And yet still would have to do that. Still would have to happen. That was the same advice we gave that guy. This guy, this Ironman running bodybuilding dude who's at single-digit body fat is wanting to go build. and it's like, dude, I'm going to have to put body fat percentage, increase calories, reduce all your training volume. Well, I'll say this.

17:37Adam Schafer:For a guy to significantly affect his fertility to where he becomes infertile, he has to diet and overtrain for a while for that to happen. Like for a long time. Women, most high school and college female athletes don't have their period. That's how sensitive their bodies are to just kind of over - Very responsive to that. Well, they're designed to reproduce.

18:03Sal Di Stefano:And the baby's in you. That's what makes the human body so magical and special. The fact that because women have this ability to reproduce and we do not, it has to be kept at a certain health level in order to carry the life of another baby.

18:18Adam Schafer:And I'm glad you said that because peak shredded Instagram look is never peak health. No. Peak health is peak fertility. This is true for both men and women. For both men and women. This is peak health, peak hormone health. All that is peak fertility is typically what it looks like. But again, if you're listening and you're like, oh, I want, you're testing your body fat and you're like, oh, I'm at 22%. I'm at 21%. I want to get leaner. Stop. Don't. Now, you can dip into 18%, but get right back out. But again, even there, if you're at 22 % body fat and your metabolism is roaring, you've been doing it right.

18:55Adam Schafer:you're eating a lot of calories you want to dip into 18 for a month okay fine but come back right back out but if you're sitting at 22 you're eating you know 2200 calories you're working out five days a week the worst thing you could do is try to go on a cut yeah what'll happen is you're gonna feel like crap yeah and you're gonna lose muscle and oftentimes what happens and this is where it gets really frustrating i've seen this so many times and it's such a frustrating place to be they lose weight on the scale they beat themselves up they restrict their calories like oh my god i'm so excited they get a body fat test comes back the same what the hell yeah just happened i just did everything i thought i feel terrible i'm working out more my body fat percentage stayed the same how did that happen we lost you lost muscle yeah in fact uh the getting leaner part ironically would be to just build muscle that'll make the getting lean no that's likely that's just

19:47Sal Di Stefano:for sure for and and the hard part is uh the uncomfortable phase yes right the the uncomfortable phase of the body getting up to that higher body fat percentage to getting in a healthier place the delayed gratification of the the muscle packing on like you said it's like we first get healthy healthy healthy then we get strong strong strong and then comes the muscle muscle muscle yes and and and that's and that's uh different for everybody depending on how like the longer you've kept yourself in that low calorie low body fat percentage the longer it most likely takes to get healthy and then to get strong and then to build muscle.

20:25Sal Di Stefano:And so, and the shorter that you've been in that time, the more likely it is that you can rebound pretty quick. This is why, uh, even though there's not a large percentage of these people, but there is a percentage of people that compete that are, we talked to another lady that had a very healthy relationship with competing, right? And you could, you could tell by the way she looks, it fills how much she was eating. Like, and so if you, for the most time you're in an off season, you eat high calorie and then you get shredded for one show and then you go get back big back to a higher body fat you can you can do that and and and the body will respond relatively quick but if you've been in this like perpetual cycle of very low calorie trying to always push to a lower body fat percentage the body is just

21:05Adam Schafer:resisting it's just it's crazy to me how much uh and media has always done this it's done this for a long time and now with social media we've like normalized uh these like really unhealthy um you know ideals it's always been that way it has it's always been but what i mean by that is social media is so in your face all the time yeah we're bombarded by it totally totally and it's so crazy it's like what's the ideal the ideal now is this uh crazy unhealthy uh very unattainable well

21:33Sal Di Stefano:haven't we done studies now too on like uh like uh your likelihood of like your perceived happiness based off how much how many hours you're on social there's a strong correlation yeah there's a major correlation to that i mean because it's uh i mean what is it comparison is the thief of joy yeah you can't help but and this this is not just body it could be success i mean that's the other thing people that are striving to do better in their life if you opened up instagram it would everybody's rich you would think every 22 year old is rich and why aren't you you know i'm saying like way stronger yeah way yeah way stronger way richer way ripter faster it's just and and The algorithm is designed, the more you hover over it and look at it, the more you get of it.

22:15Sal Di Stefano:And so before you know it, you're the only one who's not rich.

22:18Adam Schafer:It's just wild to me because we've all worked in gyms most of our lives. Yeah, yeah, yeah. So you already have a self-selection bias of people who work out. Do you know how often we see six packs in the gym? You don't. Six-pack abs don't.

22:32Sal Di Stefano:If you listen long enough, you've heard me tell. It's been a long time since I've told this story. But I used to do this when I used to present to people. When I would get somebody who was intimidated by the gym and I was sitting down presenting them the membership and training and stuff like that, you know, I'm just, I feel really insecure. I would literally mid, I'd say, stand up. Stand up and look around. Stand up. I want you to find me five intimidating bodies that you see out there. And a lot of times you'd see this look on their face. They're like, oh, wow. Bunch of normal people. Everybody looks like me.

23:04Sal Di Stefano:Like a person in here trying to get healthy. I was like, that's most of the gym. most of the commercial gyms are a bunch of average looking people that are struggling their way through and not doing it the best way that are that it just you rarely see a body that is jacked and ripped now there are obviously anomaly gyms yeah that have attracted gravitate to those ones right but your your general lifetime 24 hour fitness crunch uh insert whatever big commercial

23:32Adam Schafer:they're generally gonna be more planet fitness average population yeah you ain't watching a They're fitter than if you go to Disneyland. They're definitely fitter than the people that go to Disneyland. Hey, that'll make you feel good. If you feel bad about yourself, go to Disneyland. That's where the average person is. Disney World is the worst. Way worse. Remember I sent you guys videos.

23:51Sal Di Stefano:Dude, traffic jams.

23:53Adam Schafer:Traffic jams with scooters.

23:54Sal Di Stefano:I know. And double fisting like a super big gulp looking drink with nachos. Yeah, it was crazy. I remember you guys telling me that. I went like, what, two years ago. Yeah. I went to, it was, yeah, two years ago, I think it was.

24:08Adam Schafer:It's because the South is there, so it's a little worse. Disneyland is like that, too, but Disney World is worse. No, World is worse. Yeah, World is worse.

24:13Sal Di Stefano:I'd never been to World until this time. And it's exactly how you described it. It's like, I've never seen so many rascal scooters in a, seriously. You will go there for one day and see more rascal scooters than you will see in a decade in the real world. That's how centralized that is. It's a wild thing. And it's because of just its obesity, not because they had like a knee surgery. I mean, I'm sure there's exceptions that there's some people out there.

24:42Adam Schafer:No, they're just, they can't walk.

24:44Justin Andrews:It's always interesting to me, even in the Midwest, like the propensity for people to be like, they're drinking Mountain Dew. They're drinking the most, the highest sugar drinks. All day. Like the sweet teas and stuff that's like, that's what's popular. And it was like mind-blowing to me. I was like, this is just straight liquid crack. You know, you guys are drinking all day.

25:05Sal Di Stefano:You think a lot of that, too, is just because trends tend to start from the outside and come in. I guess that wouldn't explain Florida very well. Because I'm like, sometimes, like, it just takes a while before that stuff gets there.

25:18Adam Schafer:It's cultural. There's studies on Mexico. This is really interesting. Mexico's obesity rate. After Coca-Cola. Exploded. After Coca-Cola.

25:27Sal Di Stefano:They were actually one of the leaner fitter, right?

25:29Adam Schafer:They didn't have an issue with obesity. And then they just exploded. So that's a huge driver of that. Oh, yeah.

25:35Sal Di Stefano:I mean, it's liquid calories right in your face. Well, it doesn't help they have terrible water, too. So all of a sudden, you insert a different option that's loaded full of sugar and tastes good. Like it's like, you know what I'm saying? It's like, well, I'll take a chance dying or drink some soda. We got clean soda for you, dude.

25:51Adam Schafer:That's true everywhere. No, I'm serious, dude. I know. It's crazy. Hey, I got to tell you. So I got a friend of mine who's been using creatine. So we recommend creatine all the time. but this friend of mine has does a job that requires um him to lose a lot of sleep at times okay because he's got to work overnight he's doing his working emergency that kind of stuff yeah and so he tried he's been doing the high dose creatine yeah to see if it helps with uh his brain function and stuff and he's like bro it's crazy yeah it's crazy the studies on that's wild like if you like they can if you are sleep deprived you can do a test and we can see that you're sleep deprived in studies they'll give people 20 grams of creatine which is a very high dose and it almost gets rid of all of the cognitive uh symptoms of sleep deprivation so it's not going to obviously i don't think you can not sleep and eat creatine but that's crazy there's nothing that's ever done that you give someone meth and it's not going to completely get rid of

26:52Sal Di Stefano:some of those effects i wonder at what what the threshold is so you know i'm i'm like tracking sleep like crazy right now which by the way last night scored my highest score ever at 87 i'm on the hunt for 90 i've never seen 90 before competitive with sleep i am very competitive i am becoming competitive with this i'm on it and i i have plans to do some things soon that i'm going to add to and track and change and so i'll i'll i'll uh get back to you but so let's say so i had i traveled which that definitely gave me some some low 70s which uh for me which is great though because for me now that's considered low is low 70s which is awesome that's a huge improvement for me i used to score in the 50s and 60s and all the time so uh low low 70s so do you think um there's still benefit at that because it's not that's not like sleep deprivation i'm

27:45Adam Schafer:not like way deprived but i'm not good so what the theory is is that um with sleep deprivation or stress you get um energy and basically energy creation dysfunction or mitochondrial dysfunction and because ATP is like this primary source of energy for basically all your cells, when you use creatine, you have more ATP. We know what this does for athletic performance. So more ATP means you're stronger. That probably results in more muscle gain. Creatine, we've known this for a long time, but the brain uses a lot of ATP. Now you have to take more creatine to influence brain metabolism, higher dose, five grams for muscle, probably closer to 15 for the brain.

28:28Sal Di Stefano:but yes absolutely so that's what i need i'm trying to get better about court like okay like today was great 87 so i feel good so i'll take my normal dose of creatine what i haven't been good about and consistent about is recognizing like okay there was a day or two there where that was bad like intentionally make it i think because we have some relatively long studies that

28:47Adam Schafer:show creatine is really safe it's this really really safe uh compound uh we've got lots of studies on creatine. I think if you have a job that's demanding, uh, stress as a parent, um, something that requires you to be sharp, I think it would not be a bad idea to always be in the higher, you know, 10 to 15 grams all the time because of all the, uh, the mental load, uh, you know?

29:09Sal Di Stefano:Yeah. So I should probably, what I should do is what you're saying is just try and train myself. It's obviously I have plenty of access to it.

29:15Adam Schafer:Yeah. He's using the key on cause it's like the pure powder yeah pure pure super well sourced creatine powder yeah you know uh just you know take a scoop of it put it in water drop in your face whatever wash it down yeah uh

29:28Sal Di Stefano:a few times a day does kion have the um i know obviously they have the the powder in the jug do they do they make individual packets too now i thought i saw one oh do they let me check it out look up look up and see that if they do um i mean kion's always i mean super quality yeah it's like

29:45Adam Schafer:quality super super high quality uh stuff so that's good i the reason why i asked that too

29:50Sal Di Stefano:because i didn't know about the their uh their other ea's done differently and they they have it in different forms flavored and stuff yeah flavored and then also this is just powder yeah they have it in pills they have it in powder and so i'm wondering if they have if they have other

30:03Justin Andrews:forms besides just the the i think they only have the plane so no packets either and it's in the

30:09Sal Di Stefano:bottle it's in the yeah okay so it's just the ea's that come in the pills or the powder correct okay So I was wondering if they had different options.

30:16Adam Schafer:I was, dude, Jay Campbell, he texts me every once in a while. You know Jay, he's like, everything's great. Hype. Got this new thing or whatever. Yeah, yeah, yeah. But bro, that myostatin-inhibiting peptide that they worked on, remember he talked about this? Yeah, they said that, so they actually come out with it. So it's folistin or folistatin. Look it up, Doug. Let me see if I'm saying it right. I don't know. I've heard it. So this peptide's been around for a long time. I'm going to talk about it because keep your eyes on this, because I think this is going to be probably used by everyone. Didn't we inject it?

30:50Adam Schafer:Yeah, in the arm. No, the one Dr. Kahn? Yeah. No, he said it was his own one-time use it. It stays in your body forever type of deal. No, not forever. It was like a year or two. A year or something like that. So I didn't really notice much from that. I don't notice a lot from a lot of peptides. Well, so listen to this. So Jay, I've been talking to him. And you know Jay. Jay's like, he loves hyping everything up. so i'm always like teasing him right but he's showing me pictures of these people before and after himself he's like bro this stuff is so fallist datin is that is that what it is statin is the thing he was talking about okay so fallist datin has been around for a while it's a peptide that reduces myostatin activity so myostatin is like it's like what puts the brakes on muscle growth and if you can effectively block myostatin which we don't haven't done they can do this genetically with animals you just build muscle it's crazy so like the this all this research is going into these kind of myostatin inhibiting pathways because of glp1 drugs are they combining them together that's what they did in some of these studies where they'll take people and they've done it with monkeys so far where they put them on glp1 then they'll put them on a myostatin like really powerful myostatin inhibiting drug and they don't lose any muscle in fact they actually gain muscle on low count it's really weird and wild so it's crazy like where this is going but anyway jay's guy is a chemist and he figured out how to uh make the false statin long acting because the problem with false statin was it was so short acting you'd have to literally use it like 10 times a day just to keep it active wow uh there what is that one called uh all a stat okay yeah his is long acting and he's been telling me and showing me pictures yeah and what people are writing and this is like bro this is going to take the athletic and bodybuilding

32:30Sal Di Stefano:world by storm either this or stuff like that here's where i think it's gonna be a huge mistake for a lot for a lot of people um and this is just my personal opinion based off of what i'm been experimenting with myself and have come to realize the hard way is what one of my greatest strengths i talk about is that i have this ability to switch it on yeah diet training and like just make real quick and multiple times now i've allowed myself to fall off the wagon come back and when I come back on, I put on 15 to 20 pounds of muscle like that. I mean, fast. But then all of a sudden, all these injuries start happening.

33:07Sal Di Stefano:You know what?

33:07Adam Schafer:That's a good question. I'm going to ask Jay if this would help you with that. I would think it would be worse.

33:13Justin Andrews:Not only that, what's the quality? Because wasn't that like a contention there?

33:17Adam Schafer:Well, the monkey studies we're talking about is not this. They're using something so powerful that these monkeys didn't do anything. And they were eating low calories.

33:26Justin Andrews:Yeah, but see, that doesn't make any sense. you know the okay so you get that signal but like where's the stress and what's what's compressing it into like informing it yeah i mean i don't know if it will build muscle without strength

33:36Adam Schafer:training that's a good question yeah so his his guys are all bodybuilders they're all guys they're all doing well yeah that makes sense they're all working out training yeah so he's he himself has gained eight pounds of lean body mass in uh less than a year which for jay is a lot of muscle he's been strength training for a long time sure just from using uh so i'm just saying like this is this new frontier is going to be wild yeah it's going to be it's non-hormonal it's going to be well and i'm going to ask him about that with me because i wonder if it would be worse or better

34:04Sal Di Stefano:yeah my first uh instinct is yeah that it's worse because you want to slow down yeah i need to in this is where i'm at right now it's a it's a really annoying place for me to train yeah uh really annoying sorry yeah it's like uh it's to be going to the gym and like lifting and Your nickname is Mr. Glass. Yeah, it is the nickname you've given me now. That's messed up. It is. I'm sorry, bro. It's really... I couldn't help it. But this is the only conclusion I've come to is that it has to be something like that.

34:37Adam Schafer:It's too rapid. It's so rapid, and you took such a long time off from being really consistent. Gaining 15 pounds of muscle in like two months. Not even. 30 days. Not even, yeah. Yeah, I'm doing it in 30 days. Oh, that's right. You tracked it.

34:49Sal Di Stefano:Oh, yeah. I'm doing it in 30 days. I did 20 minutes and 10 days. The last time I did crazy tracking and showed everybody it was 21 pounds in 30 days.

34:58Adam Schafer:It's all muscle memory, everybody. Everyone's like, how's that muscle?

35:00Sal Di Stefano:Oh, it's not real. Okay, buddy. This was all gaining muscle back. I'll do it again for you. It was already there. It's like literally. Brought it back. How that happened so quickly back and forth for me is because I'm also guilty of the other way. Like when I'm off, I don't eat. You also don't eat. I don't eat. It's easy for me to skip the first two meals of the day and then eat. And then so my calories dramatically. You want the muscle losing purpose. That's right. Exactly. My calories dramatically drop. My protein gets cut in half or more. I'm not stimulating it by lifting consistently. So it just pairs down.

35:34Sal Di Stefano:I lose some weight sometimes. Sometimes I gain a little because I'm drinking, eating bad stuff. And so I don't really change a lot on the scale. So I gain body fat. I lose muscle rapidly. see maybe about a I don't know 10 pound change on the scale or whatever like that but definitely it can huge different composition change and then I turn it on and I go the other opposite I'm like dialed dialed hitting everything tracking everything lifting progressive overload week over week like I mean and then I just it all comes back and then all of a sudden the thing that happens is I am quote-unquote feeling so good in the gym I I just keep lifting more because I I feel like I can totally lift weight.

36:12Sal Di Stefano:And I'm not pushing it. It's not like I'm going in there and going like trying to hit PRs, hitting singles. It's just that every time I come back to squats, I can add another quarter on and then add another quarter on. And then all of a sudden I feel pulls, tears. I feel strains. And it just keeps happening to me.

36:30Adam Schafer:You got to like settle and do it slowly and get your body used to it.

36:34Sal Di Stefano:Yeah, and just do that for a while. And that's kind of where I'm at right now. I'm like, I'm doing the same weights, which is so counterintuitive for me when it's like, when I know I can do more, but I know I'm like, I just need to stay here for a while and really just condition the body and the joints.

36:50Adam Schafer:What a weird problem to have. Weird. You know what I mean? Weird, weird, weird. Stop progressing too fast. Stop it.

36:55Sal Di Stefano:But what I know is that it's the same thing that I said has been so awesome about having all this muscle memory from getting older. the downfall of it is what I'm realizing now is just when it comes back that quick, it presents other challenges. Totally. And the irony of that is this, you know, and I understand too, being on hormone replacement therapy, it feeds into that. If I was letting myself be low testosterone at my levels where now, I wouldn't be able to build that back that fast.

37:24Adam Schafer:What allows me to do that is I've got optimal testosterone levels.

37:30Sal Di Stefano:And so, you know, the body naturally would put brakes on that for me. But, you know, I keep it at optimal levels. I didn't even consider that. Oh, yeah. And so it packs it on. So, yeah, it's a blessing and a curse.

37:44Justin Andrews:Yeah, I'm having kind of like an entirely different experience right now. It's like so I have had like this run of maybe a week of the most high intensity, high volume, like work capacity, you know, just physically exhausted. shit you're digging holes bro yeah and and i feel the best i've felt in a long time and it's like really like mixed emotions about it because it's like i used to train at a really high intensity all the time and then like really dramatically shifted because of you know everything we talk about and it made a big huge difference because i just trained that way forever and then this dark shift was like my body responded and i had all this like crazy progress to the point where I feel like I've been too low volume for too long.

38:32Justin Andrews:So now like I'm jumping up high, but, but I'm, I'm going full, you know, what, uh, full tilt. Yeah. Full tilt. I like that. It's better.

38:44Justin Andrews:Full tilt all the way. And I'm just like, I have to taper that now. Cause I'm like, cause I'm, I'm like it antsy to now bring that into my training more. Cause it's like, I'm still, I'm lifting weights, but I'm also doing all this manual labor work and all this kind of stuff, just trying to like, you know, be productive, get on top of things. And, and I, and I've gotten the best sleep. Granted, I've been outside and I've been getting a lot of sun, you know, I've been eating a lot more.

39:12Sal Di Stefano:And so you could like factor a lot of these other things in. Plus we're so sedentary. But yeah, so this, so that, okay. Yes. So you want to know something interesting since you went this direction about last night's sleep score. Part of it that's a little wild to me is like, it wasn't my best uh turning everything off early getting to bed on my consistent time last night you know what i did yesterday was i did an uh hour in the red light sauna i did an hour of cardio and i trained all in the day and and i and i just slept i were i think we have become so sedentary yeah for so long here that's it and it's been killing me dude yeah we're here from 9 a.m to 5

39:51Adam Schafer:p.m. just for listeners we will get approximately a 15 to 20 minute walk that's it yeah that's it the rest of it's sitting here doing the show in meetings uh doing business stuff so that's it from nine to five yeah during 20 minutes of walking yeah that's way sedentary bro yeah it's

40:12Sal Di Stefano:totally even even the hour hour on the treadmill and working out still put me under a 10 000 step day it was an appropriate activity day yeah that's and then i got this great and then and then also i sit in the red light for the red light sauna for for an hour and so i think my body just needed to get exhausted like that and then i and like i said i didn't even have my best sleeper to i'm like i look back i actually told katrina like man i told you i wanted to get to bed early we ended up staying up late talking all the stuff like that and i'm like but what i it's like i got an 87 on my score it's so weird but the only thing i can drop back to is like oh i did all those things i'm like man if I would have also got to bed on time, maybe I would actually hit that elusive 90 that I've been trying to get after.

40:53Sal Di Stefano:But what it highlighted to me more than anything else is like, God, that's how much I need to get more of that in my life because my body needs to. Yeah. I need to figure this out. Yeah. How to get that in there. Is there somewhere probably in the middle though for you?

41:04Justin Andrews:I feel like I can't sustain this. And I was talking to Courtney that last night. It was just like, Oh my God, I could barely even move my arms. Like I was just like so fried. And, but, but at the same time I had this weird, you know, like you get that, that kind of rush and it's probably the cortisol feeling, you know, where I was just like, Oh, I'm like, I feel really like weirdly good and, you know, energized. But at the same time, my body was trashed.

41:31Adam Schafer:Maybe we should have like treadmills while we podcast.

41:36Adam Schafer:It's so silly to me. I know. I get it. You're moving, but you know, you see like fitness podcasters and they'll do the podcast, but they're on a treadmill while they're talking. It's so obnoxious. Come on, bro. Yeah.

41:45Justin Andrews:But I get it at the same time.

41:46Adam Schafer:Yeah, I mean, I get it.

41:48Sal Di Stefano:Well, I think it would be just, you did this, kudos to you, starting us on this. You were like, we need it at least after the pocket, get up and do our, and we do it.

41:58Adam Schafer:And that's minimal. It just helps with our show.

42:00Sal Di Stefano:Yeah, well, what we should do is we should do it before also now. That's right. It's like we should just agree when we get here, because we kind of have a slow start anyways. Two a day. Hey, let's, yeah, exactly. Let's go walk before the first one, and then do our break and do another one. And even then, we're still going to be – But I mean, I think that in itself will create – We'll actually increase our productivity. I think so too. I think so too. And so it would be a good habit for us. And by the way, I'm not advocating for an hour of sauna, hour of cardio, hour of training to our person. But what it really highlighted to me was just how, to your point, how sedentary we've been, how much my body needs more of that, which is not normally – the person who listens to this podcast is normally a fitness enthusiast type of person.

42:41Sal Di Stefano:so it's not the recipe for the average person i just we are we sit in here for for so yeah speaking

42:47Adam Schafer:of all that i just uh god you know it's been so rewarding um because you know we've been doing this now for over over 10 years and i haven't really i haven't personal trained uh for most of that time but now we have trainers and coaches here that train clients in person and virtually and you know we get to kind of be a part of it here and there and i always tell the trainers bring me in on the calls I'd love to talk to people if you need help or if the person's a fan of the show wants to meet I'd love to just get to know these people well yesterday I was on with Will and one of his clients I won't say her name just to protect her privacy but I've talked to her several times now and you guys the improvement that she's been going through and seeing is emotional it got me emotional so this person working with Will came out of an in-treatment facility for eating disorder.

43:43Adam Schafer:So she started working. Her insurance wasn't going to cover a therapist. She couldn't find a good one. She was a fan of the show. She called in and wanted to work with one of our trainers and coaches. And we did the whole like, okay, we're not therapists, but we can help you with the fitness and all that stuff. Anyway, I got on with her. And I haven't seen her probably in maybe 45 days. and just the way she looked was so dramatically different. She looks so vibrant. That's awesome. That's so great. So healthy. And she's taking these baby steps because she, I mean, she was just really extreme in one direction.

44:20Adam Schafer:So we're taking these steps with eating more, exercising less because she's a chronic exerciser. Like, you know, how are you thinking about yourself? So we're having these conversations. Just, bro, I got on camera, I looked at her, and I almost, like, I was tearing up just to see the difference in her face and her hair and her health. Oh, man.

44:40Sal Di Stefano:Now, you got on. Was she having more challenges or was she excited about it?

44:44Adam Schafer:She's pumped.

44:45Sal Di Stefano:Okay, cool. She's pumped. Oh, cool.

44:46Adam Schafer:She's so pumped. She's so excited. So, like, I can't believe I'm here and my family's excited and my daughter, you know, my, you know, this is happening. That's all this positive stuff. She's still, we're still processing through, still moving through. But this is the best, I think, she told me this is the best she's ever done. and her strength's going up. And it's just so cool. It's just so cool to see that.

45:06Justin Andrews:Super encouraging to see that.

45:08Adam Schafer:Will's doing a phenomenal job with her. He's a really good coach. It's so great. His brother got to sit in because now he's working here.

45:14Sal Di Stefano:It's so wild to see that. So what's so different for me is most of my career, even less than personal training, I train trainers.

45:23Adam Schafer:Yeah.

45:25Sal Di Stefano:So I'm used to having a staff of 15 to 20 trainers working for me. I've had hundreds over the decades that have worked for me. And I've never seen anything like the team that we have. And obviously, I didn't have this podcast, right? And so a lot of it would take a year, maybe two years of really, really developing a trainer before they were like real good trainers. And these trainers, it's like they jumped five, ten years of experience. Yes. In a year.

45:59Justin Andrews:they just leapfrogged yes to that point it's like i i listen to them communicate to the clients like

46:04Sal Di Stefano:dude i couldn't communicate to my clients like until like you're eight or nine stumbling on my words is terrible yes and so it's so cool to see these and and it's not because they have eight nine years of experience some of them will have less than a couple years and but it's they all

46:19Adam Schafer:have been i came out of that right with will i come in here um doug and i are watching something so I'm here for a bit. I'm doing some work. I had to write some emails. Then I walk out and all the trainers are sitting in that area and they're reviewing coaching calls for each other, which is phenomenal. They're literally watching and like, how could you have communicated this better? How can you help with your client's consistency? Um, do you think this was the right, uh, you know, the right advice? And they're just like, and they're like, it's like, that's part of the reason is the way that they're working on it.

46:55Adam Schafer:It's amazing. Yeah. Yeah. It's amazing how these

46:57Sal Di Stefano:Friday meetings are really cool too. We're in fact, Kyle has just evolved it to another layer to it. It's similar where all the coaches and trainers have to call is designed to client challenges, what we call it, where, you know, what are some of the challenges you and every trainer that has one will start to share, Oh, I've got a client. We're struggling with this. and that then you get to hear you know 22 other trainers uh are are all brilliant that are hey this has worked for me in the past try this and so they're all all learning together and then from there now it breaks up into these subgroups and so and they're led by some of our leader trainers that are leading the other trainers and so educating them and so that's the big focus right now um i shared a thing with kyle uh that was it was huge for me when i was leading trainers and i and And I remember I was so frustrated that it came so late in my career because I was like, man, I wish someone would have told me this sooner.

47:50Sal Di Stefano:But it was a stat that this was 24 fitness days that they had put up on the projector at one of these big meetings. And it was a trainer that had one certification, two certification, three certification. And if you had one certification, you average this many clients in a month. You did this much revenue and you stayed this long in the company. and that all those line items dramatically increased by every certification that the trainer got the moral of the story was just the more educated they were the more likely they were the better yeah the better they were the longer they stayed the more sales they did the more clients they trained it was just like it was and it was a huge leap and i remember going back to my club that very next day and going like okay at that time i had two trainers that were uh going through the medical program to be doctors really intelligent already had multiple certifications and i started to allocate uh my budget without getting approval to do this because they would have said no i just did it anyways and i paid those trainers probably were blacklisted i paid those trainers to elevate all their other trainers get them up on their certifications and so and it was that after that was the baddest team justin was a part of that team uh you know I had the smallest team.

49:10Sal Di Stefano:I dropped down, I think, 12 trainers we were running at one time, broke all kinds of records, all master trainers. And it was the easiest my job ever was. And so a big focus right now is we're pulling in Brink, Shallow, and then one other one I forgot who we're working on that we're going to pay to take all of them through and become masters at all those disciplines. And so I know. It's like a dream. To think how badass they already are is bringing them all to it. That's so great. Yeah, yeah. I love it. I'm super excited for what's coming down the pipe with that.

49:45Adam Schafer:So I'm going to change topics. So the PlatformX just came out with this new policy that I think a lot of other platforms are going to follow suit on. So you guys already see this, that AI content is just everywhere. Yeah. It's all over the place.

50:03Sal Di Stefano:It's getting so good, too. It's so hard to distinguish whether it's.

50:07Adam Schafer:It is.

50:07Sal Di Stefano:I shared a fake video thinking it was real just the other day. And it's just going to get worse.

50:13Adam Schafer:Yeah. So X just did this. They said, they just passed the policy. If you're caught posting an AI-generated video without disclosing that it's AI, you get suspended from getting any revenue. So create a revenue sharing for 90 days. If you repeat as an offender, they'll ban you permanently. So I think this is what the other platforms have to do. yeah otherwise what's going to happen is uh and you're seeing this right now with the war in iran

50:40Justin Andrews:what is real like the deception yeah who knows what the and iran's producing it russia's producing

50:47Adam Schafer:it america's producing it people are producing it for views you're watching it come through is that real did they just bomb that place is that a real new airplane yeah is that did that person just already verified yeah did that is that you know it's just it's crazy and it's just going to get worse yeah so i think that they have to do i think these platforms are going to have to say look if we catch you and you don't disclose it you're going to pay a penalty i know uh youtube

51:08Sal Di Stefano:did something similar youtube demonetized any any ai pages too so that's the the quick and easy way to do it is to do that it's going to be interesting how they do that because a lot of these pages uh aren't necessarily monetizing though either so like in there's plenty of like uh you know like just random yeah just random popular pages well at the moment what happens on x this is the best

51:30Adam Schafer:platform I've seen for AI and it's not great yet, but it's the best one is that they'll use Grok because Grok is the AI that they use on X. And so a video will get posted. All someone has to do is underneath it. They ask Grok. Yeah. Hey, Grok, is this video real? Yeah. And then Grok like right away is, you know, oh no, this is actually a video from 2018. It's not, you know, this or no, this is an AI created video. This is not real. And so, so you have to wait a second, but they're able to do that pretty well so far. So, yeah, it's kind of cool. Anyway, I saw Doug yesterday. I think he's one of the culprits for the missing crisp power bags.

52:05Adam Schafer:He was over there crushing. I didn't think you liked him as much as I did.

52:09Justin Andrews:I mean, they're my dirty little secret.

52:13Adam Schafer:No, you have another dirty secret. We don't want to talk about that one. But you were eating the what? The everything bagel ones? Everything bagel ones, yeah.

52:20Sal Di Stefano:Oh, I thought that's how you eating the fire ones. That was the other day. Oh my gosh, you are eating way more than you.

52:25Adam Schafer:Are they under there? That's where the Chris Power is, too. Yeah, we now have a little stash here inside the studio. Our staff just crushes them. You guys see they're popping up all over the place, too. Chris Power?

52:33Sal Di Stefano:Yeah. Oh, yeah. Yeah, I think Costco. Did I see Costco also? Maybe, yeah. Look up. I think I know they're also, I think. I'll tell you.

52:41Adam Schafer:Let me tell you, everybody, why that snack is going to just destroy. Oh, bro. It's high protein. It's sort of high protein carb. Cool, yes. It's high protein, cool. It doesn't taste. It tastes like a freaking. It just tastes like pretzels. It's crazy. Yeah, dude. And they're flavored, and it's just good. and that you know that you do that you're just gonna no no they're absolutely crushing it already

53:01Sal Di Stefano:and i think they're already in a bunch of major stores i mean like literally from the you didn't know about them what i don't know eight months ago no never heard of them i was like so crazy you that who who connected us you remember who connected us yes dude you don't remember yeah so you remember when we did the head yes yes that was his old instagram name was keto head yeah

53:22Justin Andrews:remember we yes we interviewed him when we were at um what was that with joe uh decina um the race

53:30Sal Di Stefano:oh yeah spartan race this is like year year two or three i want to say year two or three of us we met we met him we met him at spartan he remained a fan and a listener wow and every once in a while he would he would comment dm and so i knew he was a listener because he would comment on something we were talking about with that and so we'd stay in touch over the years and uh he i don't remember what i think he saw me like like one of their stuff and he's like hey yeah uh i can send you i send you a box with that and then he was one of he's he's one of the founders i believe behind it uh sent it over and i was like dude yeah we gotta go on the phone yeah we gotta go on the phone i really like these uh and that's how that happened well the game with

54:12Adam Schafer:that right is dude you make a snack you get it everywhere and then you sell to a big uh company Yeah. And you get a big pay. That's the hope. That's the whole deal.

54:21Sal Di Stefano:Did you see where it's all out there?

54:22Adam Schafer:Yeah, you can get it at Costco. It is at Costco.

54:24Justin Andrews:Wow, it's already in Costco. Jeez.

54:26Sal Di Stefano:Wow.

54:26Adam Schafer:That's rad. Game over, dude. That's happening. That's awesome. That's super rad. Have you guys seen the list for, speaking of Dirty Secret, have you guys seen the list of the Dirty Dozen foods that are the highest in pesticides? Have you guys seen this? I've seen that. No, I have not.

54:42Sal Di Stefano:Can we guess? Is it fruit? So, yeah, so there's fruits and vegetables. Which ones are the highest? So I'm going to go lettuce and berries. So strawberries, lettuce. All berries for sure.

54:52Adam Schafer:I'm going to throw in apples. Yeah. Apples. You guys are hitting for sure.

54:55Sal Di Stefano:So spinach, strawberries. Basically anything without a hard. That was one of the best takes. I had someone like, if you're not going to go organic, right? These are the ones go organic.

55:04Adam Schafer:Yeah. These are the ones. But you can also wash them. Yeah. You can also just wash them really well. Yeah. You'll get the best of size. But spinach, strawberries, kale, collard, mustard greens, grapes, peaches, cherries, nectarines pears apples blackberries blueberries and potatoes now how much potatoes sorry come on

55:22Sal Di Stefano:now how much have you gone i've gone a bit you know talking about ai and what's real what's not real it's like i don't know what to believe no i've seen some interesting content on what a scam organic is and that the in order to be called organic the barrier is so low and they're even using things on it that are just as bad or arguably worse for you than the other crap. And so how much have you looked into that? And do you know how valuable is it? And you're talking about it. I want to say the regulations. I want to say the numbers on average 40 % higher prices on a lot of stuff.

56:06Adam Schafer:They are. So the best studies that I've seen are ones where they test the food and or they test people's urine. This is where you'll see pesticide load. And there was actually a few studies where they took people and they had to only eat. So they tested their urine. They were eating conventional. Then they had them not change their diet, switch to organic, and then change their urine. And there was a remarkable difference. Really? Yes. Yes. Okay. Yes. So it makes a difference. I'd still wash them, though. Still wash your stuff. Because even organic pesticides and stuff can actually sometimes show higher rates.

56:39Adam Schafer:That's what I said. Heavy metals. That's what I said. That's what it was. Heavy metals.

56:41Sal Di Stefano:Yeah. So it's like you're trading one thing off or trading one thing out, but then you're getting something else that's arguably just as bad or worse for you. And so is it worth the 40 %? I do want us to be clear, though. We've said this since day one.

56:56Adam Schafer:You actually remove a decent amount if you wash them. Especially like apples. Like if you take the apple, you get a brush. You can use regular dish soap and then rinse it off. You'll get the pesticide.

57:06Justin Andrews:Yeah, you'll get a lot of it. Dude, this reminds me of the food talk. Doug, if you could look this up. apparently the grandson of the founder of like Reese's had just exposed. I don't know. Again, we have to fact check that this is real or not. AI, but that like some of the ingredients that had changed over is like not even, you know, natural or real ingredients. I heard this. Yeah. It's fake. Like, yeah. Like, I don't know if it's the peanut butter. It's not peanut butter. Yeah. It's not. It's just like a manufactured. Yeah.

57:36Sal Di Stefano:It's like the Oreos stuff. I told you, it's like, it's not nothing real about it. It was like, it's not real. it's not real peanut butter and chocolate yeah yeah so you're just eating like just plastic sugar brad reese's grandson has accused the hershey company of skimflation by quietly

57:51Adam Schafer:replacing quality ingredients with cheaper alternatives in february 2026 linkedin letter he alleged that real milk chocolate is being swapped yep for compound coatings and peanut butter for peanut butter style crims yes exactly how many like how dude and you go through the

58:10Justin Andrews:If that's one of the major companies doing this, and of course profit margins play a huge factor in this, and they found cheap alternatives that taste like the food you were eating before, but it's not really the food anymore, how many items are out there that aren't even real anymore?

58:25Adam Schafer:I got to say this, though. This is what they're probably doing. They're looking at their heavy users, their Reese's Pieces heavy users, and they're like, do you think they're not going to buy it if we swap out? Nobody's going to care. Nobody's eating Reese's and going, oh. It's not like high consumption. Yeah, if you are, you've got more problems. Nobody cares, dude.

58:43Sal Di Stefano:You've got diabetes and everything else. You're not. I mean, it's the same game that we saw in the toothpaste, shampoo, soap. Well, that's different. Those are products that are like advertised as natural. No, no, no. That's not what I mean by that. But they're also skimming. Oh, yeah, yeah. You don't even know. Their price went up 40 cents, and they took two ounces out from it. Yeah, yeah, yeah. You know what I'm saying? So you're like, oh, that's not bad. It's 40 cents more. That's normal inflation. You know what I'm saying? I think toilet paper did that the most. Toilet paper did it. Everybody did it.

59:13Sal Di Stefano:Toothpaste did it. Deodorant did it. Shampoo. Everything that we use on a regular basis all did it. Go back and look at your deodorant sticks. Go back and look at your toothpaste bottles. Go back and look at your shampoo bottles. They all skimmed ounces off and increased price simultaneously.

59:29Justin Andrews:Was that cotton ball? Was that just like part of, you know, when they put it in the bottle just to fill the space? Oh, like a pill bottle? Yes.

59:37Adam Schafer:I think they do that so it doesn't rattle around.

59:39Justin Andrews:Yeah, so it doesn't become powder. I think that's bullshit. I think that's literally just to give you less. I mean, that's... I don't buy cotton.

59:48Sal Di Stefano:What's a bigger scam are chip bags. Oh, yeah. Chip bags are double the size. You get like 10.

59:56Adam Schafer:But you know they do that to protect the chips, not getting crushed, right?

59:59Sal Di Stefano:I know, but you don't need double the size. You can get away with a 20... You can use some cotton padding or something like that. Get away with a fraction of the price. You know, it's the worst chips. That just annoys me. The what chips?

1:00:11Adam Schafer:The worst chips are, what are they called? Pringles. Oh, yeah. They're not even sliced potato chips. They're like potato flakes, and then they press them into the chip shape.

1:00:19Justin Andrews:You know, it reminds me of like particle board. Yeah, exactly.

1:00:22Adam Schafer:It's the particle board of potato chips.

1:00:24Sal Di Stefano:You should glue it together and just smash it. Yeah, it's all the crumbs left in everybody's bags. And then they just press them into these shapes. Some dude is going around the country, and he's getting it. Because no one ever throws a bag of chips out without crumbs at the bottom. Oh, yeah. You got to eat them, dude. This is you? You can pour them in your face.

1:00:38Adam Schafer:That's me, dog. You know me and potato chips, bro. That's my favorite. They get thrown away from me. Salty goose. If you fry a potato, I will eat it. I don't care how you make it, whatever. If it's fried, it's done. Have you ever tried to make your own? I'm pretty much with you on that. Potato chips? Yeah. No. I don't know how. I think it's pretty easy. I want to make curly fries.

1:00:55Sal Di Stefano:Yeah, I don't think it's like, I don't think making your own, I don't think it's that difficult.

1:00:58Adam Schafer:How do you slice them with a knife? Yeah, you can get a slicer, too.

1:01:01Justin Andrews:They make slicers.

1:01:02Sal Di Stefano:Just throw them in hot oil. I've always wanted to make In-N-Out french fries at home. You see them do the potato right there, and then it just gets dropped into the deep fryer, and then it's salt.

1:01:17Adam Schafer:Is it peanut oil to use? Well, peanut oil is five guys. That's five guys. Which I actually prefer that. Five guys, yes. Do you like five guys over In-N-Out fries? In-N-Out. It's better in my stomach. Here's the deal. In-N-Out fries, I can eat a lot of them and not be like, ugh. Five Guys Fries are good. See what they're frying. See what is in and out frying. It's real potatoes. You're like, oh, that's a lot of potatoes. I mean, by the way, if you're splitting hairs on where your potatoes get, your French fries get fried, I guess.

1:01:45Sal Di Stefano:That's the Lay Norton argument, which I get that. You know what I'm saying? It's like the Reese's Peanut Butter. It's like if you're eating bags of Reese's Butter, it doesn't really matter. It's fake. I started a diet. I'm angry about it. It's like my favorite candy, dude. You use sunflower oil. Sunflower oil. Yeah. Yeah. Also not good, right? Probably not good, no. I mean, is there any? I mean, I guess.

1:02:04Justin Andrews:Well, I mean, you know, McDonald's, I think, used to use beef tallow.

1:02:07Sal Di Stefano:They used to until they got sued. I thought they brought it back.

1:02:10Adam Schafer:I don't think so.

1:02:11Sal Di Stefano:Wasn't that what RFK was all campaigning on? Bring back beef tallow.

1:02:15Adam Schafer:That'll solve the OBC epidemic.

1:02:18Sal Di Stefano:Also, another great late video. But he lost.

1:02:20Justin Andrews:Didn't Trump pass something for Monsanto? Like, allowed now.

1:02:25Adam Schafer:Oh, they're not cutting it. They're not cutting the Glyphus. No, because it's required for national security.

1:02:30Justin Andrews:Yeah, the roundup and all that.

1:02:32Adam Schafer:It's required for national security. So much food is now dependent on using GMOs.

1:02:37Justin Andrews:So that would cut into the inventory. To maintain our obesity.

1:02:40Sal Di Stefano:Yeah. Are those the numbers that it uses? Yeah, probably.

1:02:46Adam Schafer:We're going to put America on the North Korean diet. I mean, you've seen the studies on countries like North Korea. The average person loses 15 pounds because they have no food. You know what I mean? Yeah. We don't want to do that.

1:02:56Sal Di Stefano:I mean, a lot of us could afford to be on the show alone for a little while and see it be just all right, dude. What if Alone was a weight loss show?

1:03:04Adam Schafer:It becomes that.

1:03:06Sal Di Stefano:I wonder how many people get on it with that. Bad strategy, though, because some of these contestants can't even last a week out there.

1:03:11Adam Schafer:Dude, the vegans on those shows sometimes. Sometimes I'll have a vegan on there. I'm like, do you know what you're saying?

1:03:14Sal Di Stefano:Have they made a vegan on there? In the early days. Really? Yes.

1:03:18Adam Schafer:Early days, there was a couple of vegans. Are you sure? Yes.

1:03:20Justin Andrews:Yeah. Yes. And then towards the end, they actually conceded and they ate. I think it was like a squirrel or something. Yeah, it was. You can't be a vegan to make that show. Right here, right here. No way. Let me see. I saw one.

1:03:32Adam Schafer:While there has not been confirmed strictly vegan, several contestants identified as vegetarian or near vegetarian.

1:03:38Justin Andrews:Near vegetarian.

1:03:39Sal Di Stefano:I was going to say, you become whatever when you get out there. I mean, you're eating squirrels. Normally, one of the first meals they end up getting.

1:03:46Adam Schafer:Dude, they signed this guy up. Like, you know they were laughing. Like, you guys, you know who we signed up? You're not going to live on their reason. If they did it, it was just for TV reasons. He's like, I don't want to kill any animals.

1:03:54Sal Di Stefano:You know, it's one of the last real reality shows. Is it real? Oh, yeah. Has anybody died? They have medical people that come out every so many weeks and they have to go through a full testing. Many of them get kicked out.

1:04:11Adam Schafer:I saw an episode where the guy killed a caribou, something like that, big animal, and he stored the fat because you need the fat. And a wolverine got to it.

1:04:18Sal Di Stefano:And the poor guy was devastated. It's one of the most difficult parts is you get a big game. So first of all, the contestants that typically win are the ones that do get the big game, right? but they also are the ones that are able to save the fat and keep it from the predators because all the other these little critters that get in and so they have to build these crazy hang it dry

1:04:40Justin Andrews:it out or you smoke it whatever it is like it's that's like a huge signal going out to like every

1:04:45Adam Schafer:animal that's like in vicinity wasn't there one where they were like in an area with uh was it polar bears no grizzly bears polar bears grizzly bears i don't know if they've done that's crazy no i can't do that polar bear will kill you they'll actually hunt you'll actually hunt you Yeah, definitely grizzly bears. So aggressive.

1:04:59Sal Di Stefano:Grizzly bears, moose, wolverines, wolves, all of it.

1:05:03Adam Schafer:I saw this one guy. He was in one of those observation. It was like a plexiglass observation thing, supposedly safe. And a polar bear walked up, came up, and was like, I mean, he was trying to get in. And the guy's in there, and I'm terrified. You're like, man, if he figures this out, I'm dead.

1:05:18Sal Di Stefano:Yeah. What would be more terrifying, polar bear trying to get into your plexiglass or a great white shark trying to get into your cage? Oh. Which one's more terrifying? white shark because I can't swim. I agree. I feel like the shark... I feel like there's a... I don't know. I think there's a slim chance I get away from the polar bear. There's no chance I'm swimming away from the shark.

1:05:38Justin Andrews:Well, I don't know. Did that right? Don't you guys think that's it? That's the logic? I feel like you could just throw, blast the shark and just hope for the best. You can't do anything to the

1:05:47Adam Schafer:freaking bear.

1:05:47Justin Andrews:A polar bear will eat you. It will maul you and just devour you.

1:05:50Adam Schafer:It actually doesn't kill you. It just starts eating you. Oh, God. Did you know that? Yeah. It doesn't kill you. Where are you at, Doug?

1:05:56Sal Di Stefano:Shark or polar bear?

1:05:57Justin Andrews:Definitely a shark is more scary for me.

1:05:58Sal Di Stefano:I mean, that's scary. So you're the only one.

1:06:01Justin Andrews:I'll go shark, dude.

1:06:02Sal Di Stefano:There was just a video.

1:06:04Adam Schafer:Where was it? My odds are like slightly better. Where was it? It's around here, Justin, where there was a great white that was just swimming around. Oh, here. Around the marina.

1:06:13Justin Andrews:Bro, just swimming around the marina. Here? There's been a few shark attacks. There's one recent one that was in.

1:06:20Adam Schafer:He's just swimming around. It was in Monterey or Carmel. I'm sure you better double check that. Let me see if it's right. It's probably. This lady was like, look at the comments. No, it's Marina, bro. This is real. Marina over where I used to live. San Francisco, look. Look, it's just swimming around.

1:06:34Sal Di Stefano:Or over Marina that way.

1:06:35Justin Andrews:Okay. Oh, hell no. Yeah. I mean, she's gone though. Like there's one lady that actually got eaten and she's gone. Eaten?

1:06:44Sal Di Stefano:Like fully eaten? Yeah.

1:06:45Justin Andrews:I thought a truck wouldn't even do that.

1:06:46Adam Schafer:Yeah. Depends how delicious you are.

1:06:49Sal Di Stefano:Justin would get eaten. I would get eaten. Super. Reese's peanut butter cups.

1:06:53Adam Schafer:It tastes like Reese's Peanut Butter Cup.

1:06:54Sal Di Stefano:Bro, it's like very infrequent.

1:06:57Adam Schafer:He's the way you. I mean, this is like Reese's Peanut Butter Cup. Like, damn, the marbling. Yeah. Hey, Frank, come over here. If you catch me at the right time, I wouldn't treat you. He's not afraid of us. Get him. Yeah. Red light therapy has been shown in studies, lots of studies, improve recovery, make your skin healthier and younger, regrow hair. reduce pain and inflammation, boost testosterone. How does it work? Red light therapy. The red light goes, hits the mitochondria. They produce more energy. So any cell you shine it on works better. Here's the problem. Most red light therapy panels online are crap.

1:07:37Adam Schafer:They're not using the same wavelength, the same intensity as the ones in the studies. Well, there's a company called Juve. Juve uses the same red light therapy power intensity panels that you'll find in the studies. It really works. And if you go on our link, you'll get$50 off. Go to juve.com. That's J-O-O-V-V.com forward slash Mind Pump. The code is Mind Pump for the$50 off. Back to the show.

1:08:02Justin Andrews:Our first caller is Veronica from Virginia.

1:08:05Adam Schafer:Hi, Veronica. How you doing, Veronica? Hello.

1:08:07Justin Andrews:Hi, how are you? I'm honored to be here.

1:08:10Adam Schafer:Yeah, how can we help you?

1:08:12Justin Andrews:I'm going to dive in. Okay, so I'm a 56-year-old female who's been lifting since the age of 17. After having two children in my early 30s, I began lifting regularly at age 39. At age 49, I did my first figure show. At age 53, during my fifth show, I won my natural pro card. During my years of competing, I earned a certification for nutrition coaching, that being relevant in that I think I approach food restriction with every competition with a good mindset, understanding that competition competing is choice and privilege not a sacrifice. I love the challenge of prep and seeing how it changes the composition of my physique much more so than the competition itself.

1:09:02Justin Andrews:I continue to think about doing another show potentially doing them as long as possible since now that I'm older I hope to continue inspiring other women to lift weights. I currently lift daily approximately 60 minutes It's part of my routine that makes me happy. I miss it if I don't go, but I don't stress if life gets in the way. I just view it as an unavoidable break. Over the past year, I've gotten bored with generic lifting and have recently been exposed to power lifting. Listening to your podcast regularly, I'm now at the point where I'd like to carve out a six to eight week period and focus solely on everything your group discusses.

1:09:42Justin Andrews:strength, flexibility, power, etc., while still building a symmetrical physique for the stage. I've never followed a purchase program. I've always taught myself and created my own splits. So my question, can you recommend the best mind pump program I should be using to take me to the next level, potentially gearing up to enter another cut for another show with a more athletic physique?

1:10:08Adam Schafer:Wow. Yeah. Yeah, I got a few ideas around this. By the way, great job. Yeah. Yeah, very good job. And you look super vibrant and healthy. Thank you. Yeah, this is great.

1:10:19Justin Andrews:I feel good, and I'll add to that that I'm proud to be 56, and I feel like I'm 30. Yeah. I feel like I'm younger than 30 because I didn't feel like I was 30.

1:10:31Adam Schafer:Yeah, well, you look really vibrant and healthy. You know what I love about people who are doing it right with fitness is they love to tell their age because you just feel so good. You know, a lot of times women are like, I don't want to tell you how old I am, but I love that fitness people are the first thing out of their mouth. It's like, hey, guess what? You know?

1:10:49Justin Andrews:Yeah.

1:10:49Adam Schafer:So that's awesome. Okay, so I have a few ideas around this. Now, because you want to compete and there's an aesthetic component, I have one idea for a program, but then I have another program that's more unconventional that you might find a lot that's going to be fun for you and that's going to train you a little differently. Okay. Either one I think you would enjoy. When is your next competition? I think that'll help me.

1:11:17Justin Andrews:So, you know, I don't have anything specific in mind. My oldest son has his natural pro card too, and we've never done a show together. We've talked about it, but I just, we've batted around the end of the summer.

1:11:33Adam Schafer:Okay. Oh, so end of this summer.

1:11:35Justin Andrews:But I'm flexible. I mean, I've learned the long way that just because you think you're ready doesn't necessarily mean that you're ready. That's a good answer.

1:11:46Sal Di Stefano:That's a good answer.

1:11:47Justin Andrews:Yeah, I have all the time in the world.

1:11:50Adam Schafer:Okay. Well, so I have a program called Map Strong. It's going to be very different from what you're used to, and I think you would have a lot of fun training with it, a lot of posterior chain focus. So, you know, as far as development's concerned, you're gonna see a lot of back shoulders and glutes from that program. But it's not a, you know, you know, bodybuilding physique, you know, stage presentation type of program. It's, it's, it's, there's a more of an athletic component. There's some stamina involved, but it's still a strength program. On the other hand, I have something called map symmetry, which is going to be, it's going to have the aesthetic component you're looking for.

1:12:29And it's probably different from what you used to because the first few phases or couple phases is like all unilateral training.

1:12:37Adam Schafer:It's all one side and then train the other in different forms and varieties. And if you've never done long blocks of that, you'll definitely see some nice balance and symmetry coming out of that. So you'll identify weaknesses from right to left, and then you'll get some balance out of it. And it's more bodybuilding than map strong. So it just depends on which one appeals to you more.

1:13:02Sal Di Stefano:I'll tell you, I prefer strong and I'll tell you why. How much of my competing journey have you heard me talk about on the show? Have you heard me talk about it much?

1:13:13Justin Andrews:I have heard you talk about it. I didn't know you guys have mixed feelings about it. That's why I did want to put out there that I think I view it with a good mindset. Oh, I think you do too.

1:13:25Sal Di Stefano:I think you're an excellent. I know we deter a lot of people from competing. I think you have a very healthy mindset and balance around it, and I think you look great, and I think that's why you look great is because you have a good relationship with it. So I think it would be a blast to train through this. What I wanted to share with you was most of my lifting career, I trained even though I wasn't a bodybuilder. I trained that way, did my own splits program like that. one of the best packages or physiques I brought to stage was when I, on the off season, trained like a power lifter, like completely let go of my kind of bodybuilding focus split.

1:14:06Sal Di Stefano:And yet, even though it's not a quote unquote bodybuilding program, I got the greatest gains in muscle I'd ever seen on my back and my legs and my shoulder. It was just, it was incredible. And so even though maps quote strong is not quote unquote a bodybuilder program i think lifting that way in the off season in a calorie surplus will bring you the best physique you've yet brought to stage

1:14:34Adam Schafer:it's not even a power lifting program but so some of the lifts you might not even be familiar with uh but it is a strength program so the goal really it's it's trained uh it's designed in a way for somebody who competes in strongman competitions so the lifts so the lifts are kind of around that and there is an athletic component but i can guarantee there's going to be quite a few lifts and exercise in there that you probably either haven't done or haven't programmed but body wise it's a lot of posterior chain and shoulders a lot of back glutes and delts

1:15:07Sal Di Stefano:is what you'll get it'll be it'll be an awesome program and here and i don't remember too like what you bring to stage is done in the off season. You already have a great muscle balance. You could probably diet right now and get ready and present yourself again on stage and look great again. What will really change or bring a better version of your physique is to do something that you don't normally do, to add muscle in places that you've never added muscle before. And so doing something like a Map Strong, I think will bring something unique and different that I think you'll really, really like.

1:15:41Sal Di Stefano:It was one of the best things that I ever did in my bodybuilding career was to kind of focus over on the powerlifting and the strong type of training, which was so unique to me and so not focused bodybuilder. And yet here, then I bring the best version of my body to stage. And I think because you're such an experienced lifter and competitor, I think you'll get similar benefits by focusing that way. So I would do strong. I would do it in a calorie surplus to build. And then after you get done with strong, then where you're at from there, then you plan your show. Like, okay, now I'm going to go back to like a split or go to a maps aesthetic type of program and then start my diet heading into the stage.

1:16:26Adam Schafer:For sure, it'll be fun. If you've been doing traditional strength training, kind of bodybuilding style, powerlifting style for a while, and you're like, yeah, I want to try something different, you'll find it fun. It'll be enjoyable.

1:16:39Justin Andrews:it sounds fun i think that's exact i'm surprised that you guys are suggesting something that is exciting me yeah cool i'm sure about all the programs and i probably never i never would

1:16:54Adam Schafer:have went for that one okay cool it's one of our most popular programs especially with women uh who have a strength training background they always report back and they go oh this is one this is my favorite program yeah yeah oh great yeah you're gonna love the results from it we'll

1:17:09Sal Di Stefano:send that we'll send that over over to you and it's uh it's 12 weeks i believe yeah yeah 12 weeks so trust the process i'll remind you that trust the process run it because that's the one thing you know when you got a trainer brain you get in your own way and you start oh let me change this or add that yeah have have faith in us uh that we got you and you'll be very happy and you know you

1:17:30Adam Schafer:you you know this already but just gonna confer like when you do new movements new exercises or or exercise in new ways, start, start light, go easy and learn them before you push it. Cause there's going to be a lot of new stuff that you probably haven't done. Yeah.

1:17:43Justin Andrews:The work capacity days, you might want to, you know, gauge based on like how you recover from that as well. So that's something that's a little more different and intense, but it's, it's also a lot of fun. Yeah.

1:17:54Adam Schafer:You know, I think, you know what you're doing. So it'll be cool. I'd love to have you back on just afterwards to get it, get your review.

1:18:00Justin Andrews:That would be great. And you know what? I'm, I'm too old to be hurting myself. So I do always go I learned the movements. So that sounds, that sounds fantastic. Thank you. You got it. All right. Thank you so much.

1:18:13Adam Schafer:Thank you. I love it. Yeah. She's got a great attitude. Uh, this is one of the examples I give, uh, when I talk about how being fit, um, and you know, prioritizing health and fitness, how much you diverge from people in your age group, uh, as you continue to age, I mean, she's not old, but she's at the age now where, you know what is she 54 she said you put her next to a group of typical 54 year old women

1:18:39Sal Di Stefano:and it's like her peers yeah it's incredibly different i also want to highlight she didn't start until she was 40 yeah so you know that she 39 years old just turning 40 when she started lifting weights yeah so how much you can do later in your life too so many people think that time you're at an age where it's like oh and you know so she's 54 years old and i'm pretty sure she'd say I'm in the best shape of my life at 54, which is pretty rad.

1:19:07Adam Schafer:I mean, one thing I noticed her hair, her hair looks so healthy. This is it. Like good nutrition, good exercise. It's just, it's far beyond just muscle and body fat. It affects the whole body. Our next color is Sam from Kentucky. What's up, Sam?

1:19:20Sal Di Stefano:Hey guys, how's it going?

1:19:24Justin Andrews:Good, good. I just wanted to say thank you to you guys. Found you guys about six months ago. I listen to every episode now. You know, I was on a call. This is more of a follow up call. I was on a call with you a couple months ago. You coached me towards running maps, power lift 15. And honestly, it's been incredible. So for context, I've been on terzepatide since last summer. I'm currently down from 340 pounds to 270 pounds. currently around 35 ish percent body fat um i attach a before and current picture for you guys um one of the biggest breakthroughs is you guys coach me towards increasing my calories i was at about 2200 and you said get it over 2500 and i've been losing weight at really the same rate um and even from 340 to 270 i've actually gained um lean body mass in that time so

1:20:23Adam Schafer:Hell yeah. If I recall, when we had you on, we told you to reduce your volume and bump your calories because it kind of had gotten to a place where you're a bit, what we thought would like overtrained, a little burnt out and you weren't getting the results. So since doing power lift 15 and bumping your calories, you've gained muscle, gotten stronger, I'm assuming?

1:20:43Justin Andrews:Yeah. So I like, I do barbell bench or dumbbell benching instead of regular benching just because I'm scared I'm going to fail and I don't have a spotter at the gym and like I'm, I'm one of those guys who like likes to push my limits and get as close to failure as possible. So my dumbbell bench has gone from 90 pounds in each hand to one 10. Wow.

1:21:06Sal Di Stefano:Wow. That's great, dude. Yeah.

1:21:09Justin Andrews:So, and right now I'm, I'm on the overhead press part of it, but my squat got a lot stronger and not in the second month as well. So, um, it's definitely been, it was an adjustment at first because like I used to play football. And so for me, like, I just like to lift. And so for me to like drastically decrease my volume, almost had to like reset my brain that I would actually, uh, I would actually get stronger with that much volume.

1:21:41Sal Di Stefano:Yep. Yep. Well, kudos to you. That's really hard, especially for ex-athletes, that's really hard to do that. You know, you want to revert back to the old football days every time you're in the gym, and it's tough, too. So the fact that you listened and followed the advice, I'm so glad you did, because I'm sure now you're sold, right? It's like, you feel it, you see it.

1:22:00Adam Schafer:What are your steps out every day? Are you tracking that?

1:22:04Justin Andrews:Yeah, about 7 ,000 to 9 ,000 a day. Okay, good. You know, I'm in Kentucky. Once it gets a little warmer, it'll get even higher, because I can take walks outside. Very cool.

1:22:12Sal Di Stefano:You're in a good place. You're in a nice sweet spot.

1:22:15Adam Schafer:So is your question, what's your question? Do you keep going? Do you cut? Do you go reverse? Is that what you're asking?

1:22:21Justin Andrews:Yeah, essentially, like I want to get to probably 15 to 20 % body fat. My guess is I'll be between like 210 and 220. So like, do I go all the way down there or do I like before I get there reverse? And then, cause when I get there, I want to start like doing more bulking and cutting cycles to start really building muscle. No, no, you're right.

1:22:44Adam Schafer:If you're at 270 now and you want to drop another 60 pounds or so, and you're at 2 ,500 calories now with MAPS PowerLift 15, we want to continue to reverse diet. So the reason why I asked you about your steps is I think it would be very wise to go up another 200 to 300 calories, continue training the way you're training, and then maybe bump your steps a little bit. Maybe instead of going 7 to 9, try to be around 9 to 10 consistently. And then keep going on that path until you get to a pretty high-calorie place where you're like, wow, I'm eating a lot of food. And then you can cut from there. That'll give us a lot of runway to get you down to 210.

1:23:21Adam Schafer:Because if you cut right now at 270, I mean, I could cut you down to 2 ,000 calories. No, no, no, no. But then you're going to hit a plateau real hard. You're a big guy.

1:23:30Sal Di Stefano:You're a big guy. You're about where I would – there's two things if I was coaching you. And we would go like week by week is like how you're feeling. Because I actually think you're in a very nice sweet spot. You're probably in a place where you don't feel like you're starving, eating and stuff like that. So you probably feel satisfied. You're eating low enough calorie to where you're having this kind of beautiful exchange where you're still leaning out. You're even building muscle sometimes. You can kind of hang out there so long as that kind of keeps happening. But you might plateau sooner or later.

1:23:57Sal Di Stefano:And then when you do, then what Sal is saying is that instead of what most people would do, which is cut when you hit a plateau, I'd actually reverse you. I go, okay, let's keep pushing strength. Let's add a couple hundred calories and see if we can actually build some more muscle and get you up to closer to like 3 ,000 calories and then hang at 3 ,000 calories for a little while trying to build strength and then go do a cut down to 25 and then watch you lean out again. So that would be probably the advice from where you're at right now. But if you're continuing to see strength gains, you're leaning out and also seeing some muscle being built a little bit, you're kind of in the Goldilocks zone.

1:24:36Sal Di Stefano:And so I'd kind of hang there for as long as you can. As long as you feel like you're kind of every two weeks, you feel like, yeah, I'm definitely progressing. I feel better. I look better than what I did two weeks ago. Just give yourself like two weeks. Like, I don't think every week is a bit, I think it's a little bit too obsessed. Like, did I make progress this week? It's like, stay the course. And if every two weeks you look back and go like, I'm better version of me than I was two weeks ago, I ride that. I keep riding that for as long as we can before I start to really adjust anything. Yeah, and then what would be good to do then is maybe we switch the program simultaneously.

1:25:09Sal Di Stefano:So you have like, go to another MAPS 15 program. Maybe go to like the Strong or something else. Maybe even Anabolic by that time because you'll be eating enough calories. You could probably handle MAPS Anabolic. So good, like when we go to bump more calories and we're talking now, we're talking 2 ,800 calories or so or more, we could probably go to MAPS Anabolic. and that different program change, a little more added volume with the extra calories, I think you'll see yourself build some muscle off of that. But again, hang tight while you're seeing great results right now. I think you're in a good spot.

1:25:44Justin Andrews:Okay. Yeah, because that was sort of where I was getting at next is like at what point can I bump up the volume? I know while I'm cutting, that's tough to do, but I eventually want to get to a place where like my body fat's in a good place and then I want to just build as much muscle as I possibly can.

1:26:01Sal Di Stefano:you're on your way dude you're doing it you're doing it because you're on your way yeah you're doing it right now you really are you're in this you're in that what we call goalie locks you're building a little muscle burning a little body fat this nice place um when we we don't want to ramp the volume up or go to an anabolic until you're eating at least 2 800 calories 20 i'd want i'd want you 2 800 or more calories before we start adding more right now you're at a nice amount of volume for the amount of calories you're doing great with the steps i'm with sal when it gets a little bit nicer weather start to pick them steps up and try and you know get up over 10 000 steps with what you're doing that'll keep you leaning out just by you kind of increasing activity with what you're doing and then eventually we'll bump the calories and go to like maps do you have maps anabolic no we'll send that over to you so you have that so that's that's the move right ride this wave until you start to slow down bump the calories and then go to anabolic

1:26:53Justin Andrews:Okay. That's awesome. Thank you, guys. Yeah.

1:26:55Sal Di Stefano:You got it, man. And keep us posted. It's a fun journey to watch for us. Yeah, man.

1:26:59Justin Andrews:Yeah, thank you, guys. Yeah, definitely will. Kick your ass, dude. Take it easy.

1:27:03Sal Di Stefano:Congrats, brother. Keep it up. Thanks.

1:27:06Adam Schafer:Just for a recap. That's cool. He increased his calories by a relatively significant amount and dropped the amount of training volume. Yeah. And built muscle, got stronger, and got leaner. God, another one of those examples. people understand that just doesn't science defies science come on science nerds where you at so i just it works you guys it works you got to try it it works and watch what happens and by the way people on jail because he's on a glp1 people on glp1s will plateau uh we've this is what happens they'll lose x-mile when they'll plateau the most common thing we saw and then it's like god do i just eat even less and then you feel terrible and it's like no no reverse dieting is real.

1:27:48Adam Schafer:If you do it right, you apply it with strength training. It gets things moving in the right direction. Our next color is Karen from New York. Hi, Karen. How you doing, Karen?

1:27:56Justin Andrews:Hi, how are you? We're good. How can we help you? Yes. I had sent in an email. I've been watching your content now for a few months. And one of the things I will, I will be 60 in a few months. And I now want to focus on gaining strength, working on my mobility, maintaining balance, being able to maintain balance. And so right now, for the first time in my adult life ever, I'm down to an ideal body weight, but I'd like to reduce the body fat percentage a little bit and gain some muscle. I'm not so no longer chasing the scale, right? So now we're at a point where I want to refocus on some other things, which I've done over the years many, many times, but I want to hone in now with some of the conditions as I'm getting older and do it safely, right?

1:28:52Justin Andrews:And not get hurt.

1:28:54Adam Schafer:Yeah, that's great. Karen, have you ever done traditional strength training before?

1:28:59Justin Andrews:Yes. 10 years ago, I went back to school after losing about 127 pounds. So I do have my personal training certification in associates and exercise science. But unfortunately, over that time and with COVID setting in and getting older and menopause and thyroid disease and such like that, I was never able to keep my weight down, but I always love being in the gym and next. So I do have knowledge behind it, but again, there's so much information out there. And with my particular situation of having a thyroid disorder and also having had bariatric surgery and I'm on a GLP one now, it's like, I need to hone in.

1:29:37Justin Andrews:It needs to be honed to get the most bang from my buck. Right. and the most beneficial at this time in my life. I totally get that.

1:29:45Adam Schafer:What's the long, so by the way, your thyroid's now being treated with medication. So that's all balanced, hormones balanced. I see in your email.

1:29:51Justin Andrews:Yeah, HRT is great. You know, all those things are like really dialed in now. I have no more metabolic resistance. I have, or dysfunction. I'm not insulin resistant any longer.

1:30:03Adam Schafer:Awesome. Have you ever worked with like a trainer or coach for the strength training? Have you ever had anybody train you through that period of time or were you kind of doing it on your own?

1:30:11Justin Andrews:I did. I did years and years ago. After my first husband had passed away, I decided to get focused. And I was training with someone for about a year. And it was a great experience. And I enjoyed that very much. And then I was in the gym and just, but no, recently I have not worked with a trainer recently.

1:30:31Adam Schafer:The best thing you can do and what you're going to love, You're going to love how traditional strength training done properly, good programming with making sure, of course, you eat enough protein, all that stuff, how that's going to affect your body. The lean body mass gains, what you mentioned with mobility and balance, it's going to feel so incredible. But it's going to come from really traditional strength training. And it's probably going to look something like two or three days a week. Now, that doesn't mean you're not active the other days. so you know walking and just you know you don't want to sit around which I'm assuming you already have some activity and you're tracking steps and stuff like that but nice traditional strength training where which is appropriate so we got to make sure we do the right exercises for you where you're seeing yourself gain strength if you're getting stronger you're that you're definitely moving in the right direction and it's going to feel so uh good on your body from your metabolic health to how your body actually feels mobility all those things that's that's like the And I think you know that.

1:31:33Adam Schafer:That's like the one piece that you're aiming for, which is great.

1:31:38Sal Di Stefano:You see her. Doug just pulled up her numbers right here. She's deadlifting. You got assisted chin up. You got lat pull down, row. Are those your lifts now? And you're getting between 1 ,500 to 1 ,900 calories is good. You're doing pretty damn good right now.

1:31:53Adam Schafer:Good job. Are those current lifts, Karen, that you sent us? Or was that like what you've done in the past?

1:31:58Justin Andrews:No, no, no. Those are current. My, actually my deadlift now I'm at like one 15. Nice. Not a girl. And, um, yeah, the other ones are pretty, they're pretty, they're recent, they're recent numbers. My deadlift just went up a little bit.

1:32:13Adam Schafer:That's great. Okay. So how can we help you? Are you looking for more like programming advice or nutrition advice?

1:32:21Justin Andrews:Yeah. Um, well actually both. I'm looking for some programming advice. Cause honestly, after I met my second husband, we've been married for six years and I now commute to work. It's, it's different. When I was widowed for 14 years, I came and went in the gym and did what I wanted as I wanted. I ate when I wanted, didn't eat when I didn't want to, whatever it was. The responsibilities of my lifestyle is a little different now. So what I'm hoping to do is to, I need some programming that I can get in the gym two days a week and do it also once at home with other, you know, some other form formatting.

1:32:55And yeah, that's what I'm looking

1:32:58Justin Andrews:for. And then also with having had the bariatric surgery and being on a GLP one, I mean, I got a, I got a fight to get 150, you know, 140, 150 grams. So I did have a question, um, incorporating like one good dose of an EAA by itself once in a day, it could help to supplement that. Um, because it is hard for me to get, you know, I'm constantly, it's almost like years ago when I had issues of not being able to keep my weight down and food was like food food food thought thought thought constantly you know i don't want to be in that realm either all the time i would actually

1:33:35Sal Di Stefano:ea's i would do three times a day um so that which is great so it's great you're already on that thinking that way um are you doing a shake already yeah i usually end up um doing a protein latte on my way in in the work in the morning i make it myself okay cool so that's that's hitting like

1:33:54Justin Andrews:40 grams of protein just drinking on the way in and then i'll get to work and i'll do um i'll either bring with me some eggs and ground beef and some cheese and i'll hit that i try to hit like 70 to 90 grams before lunchtime only because good job today is hard for me good job no you're doing you're doing great strategy yes would you be open to working with one of our

1:34:14Adam Schafer:coaches through this process because i think that you you're in a really good place to have somebody work with you and iterate as you go along, change the programming, nutrition as you go along?

1:34:25Justin Andrews:Yeah, I'd like to look into that because I have one of the, you know, eight electrical bioimpedance scales that, you know, so I'm looking at other numbers besides just hopping on the scale.

1:34:34Sal Di Stefano:No, you're doing really good. And based off of like your schedule and how we do two days in the gym, one day at home, you'd be a great candidate for a trainer to just kind of be modifying you kind of week to week as you're going and slowly messing with your macros and advising you because you're in a good spot you're doing a really good job right now and you're and you're heading down the right path so we could have someone call you show you what that would look like and they'll set up all the programming take care of all the stuff for you yeah yeah that would be that i would

1:35:01Justin Andrews:like to i'd love to look into that yeah that would be great all right i'll have somebody call you

1:35:05Sal Di Stefano:today doing a great job yeah yeah great job by the way yes very cool i had that momentum yeah

1:35:11Justin Andrews:great well i appreciate you taking my call and looking into this i know you're gonna be finding more and more people i think as time is going by glp ones are having had surgery and oh yeah

1:35:23Sal Di Stefano:we just got off another call just we got done helping somebody who's been on one for a year and he had hit a plateau he was a follow-up call who just got back on and he's added all kinds of muscle and leaned out by reverse dieting with us and so yeah i know there it's there's a lot now so you're doing great though excited to help you out oh yeah forward to it and out of your um

1:35:43Justin Andrews:programming your maps programming and different things that what would you recommend well so off

1:35:47Adam Schafer:the top of my head it would probably be something like maps anabolic but when since you're going to work with a coach they're going to they're going to individualize yeah they're going to individualize

1:35:55Sal Di Stefano:it for you because of like how your schedule is so it'll look like it actually looked like a modified program it'll look like anabolic mixed with something that you do at home and then as

1:36:03Adam Schafer:As you go along through coaching you, they'll be able to modify it as you go along because you're going to have that coach with you the whole time.

1:36:10Justin Andrews:Okay, that's great. I look forward to the call. Awesome. All right, Karen.

1:36:13Sal Di Stefano:Thanks. Well, good for her. She's doing really good. Yeah, good for her. I'm very surprised with a GLP-1. And surgery. She's able to still eat that much protein. I know. I wonder.

1:36:25Adam Schafer:It's rare. I didn't even think of that, but I wonder how many bariatric patients also now are using a GLP-1 on top of it. hmm i wonder i bet it's i mean what was the statistics do you remember what it was taking

1:36:37Sal Di Stefano:business what was the statistics on bariatric patients that end up end up just like going end up going putting the weight back on still i don't know what the number is but some of them

1:36:45Adam Schafer:do that it's also a very i mean uh intrusive procedure uh i believe i think the bariatric surgery uh numbers has dropped considerably since glp ones yeah because it's like try this instead weighing the options going in. I bet it's less risky. it's probably crashed. Yeah.

1:37:06Sal Di Stefano:I'm sure she did that a long time ago. And then now is, and the GP one's probably helped her way more than that ever helped her. But I had, kudos to her to be deadlifting. Yeah. Going after her protein like that, to be able to be able to eat, eating 15 to 1900 calories on a GP one and with bariatric surgery is impressive. So her whole strategy was on point. Yeah. Yeah. So cool. I'm excited. I hope she, I hope she ends up with one of our trainers so we can see her

1:37:31Justin Andrews:progress through this our next caller is daniel from north carolina what's up man how you doing daniel what's happening daniel hey how's it going guys i'm pretty cool to talk to you i've been listening for about three years um but i'm one of those weirdos that when i discovered mind pump i actually started all the way back at the beginning listened through an order an average of like three to five episodes a day so i feel like i know you guys already i'm still not even caught up um but uh you know once i feel once i get caught up i feel like you know it'll be uh kind of sad because I won't have three to five to listen to every day.

1:38:01Adam Schafer:Have you gotten to Justin's sex change yet? Not yet. It was really brief. It's like episode 1 ,000.

1:38:09Justin Andrews:Yeah, I'm somewhere around like 2 ,100, something like that. So I don't even know what you guys are talking about in the last few episodes.

1:38:17Sal Di Stefano:That's right. Putting the work in. I remember that. I remember that.

1:38:19Justin Andrews:First time. So how can we help you, man? A day to remember. Okay, so I'm 30 years old. I've been training consistently for about six years now. I was overweight most of my life. And actually, I'm one of those guys that the pandemic was one of the best things that ever happened to my fitness. I've been able to fall in love with fitness, with my fitness journey. I've maintained a healthy fitness level the past several years. So when I originally emailed, I had my first child on the way, but I have since become a dad in the last month. She's three weeks old as of yesterday. So I own and operate a landscaping company.

1:38:55Justin Andrews:So I'm in the off season now. My schedule is a lot more open. I'm a lot more sedentary but during the season from about March to October I'm incredibly active some days 30 to 35 ,000 steps but on average close to about 20 ,000 but with the baby on the way I decided to go all out on my training and nutrition I was pretty neurotic with both of them for about a month and a half at the start of the year before my daughter came along. Long term I really want to get in the best shape of my life just to see what I can do and of course also set an impossible standard for my daughter, for any future boyfriends, husbands, that kind of thing, of course.

1:39:30Justin Andrews:But I'm also noticing some left or right imbalances in my physique and in my movements that I'm sure need to be addressed. I'm actually currently running map symmetry. I actually just finished a phase three workout right before I jumped on this call. I mean, I previously run anabolic performance aesthetic and I started split and the volume was fine, but I noticed that once I really got going, that's when I could tell I had the imbalances. So I actually stopped it and jumped over to symmetry. Um, and I've been strongly considering something like map strong because I've actually never in my life focused on a hundred percent strength focused.

1:40:04Justin Andrews:Um, because you know, I was always the overweight guy and it sounds like it'd be great. Um, but I, I mostly, especially with the newborn, I work out from my home gym. Um, so I'm not sure if that program's feasible with my current equipment, but also with the newborn being around, um, you know how it is like sometimes pretty sleep deprived, but I've actually, we've come into a pretty good rhythm. So I've got kind of this rule for myself. I get seven, eight hours of sleep, then I'll train pretty hard. Um, but, um, uh, let's see. So, um, one of the things I would like to do, um, if my sleep stays on is, you know, uh, finish symmetry, anabolic advance, maybe split.

1:40:41Justin Andrews:Um, but I was kind of curious what you guys think would be a good, um, A good way to go with a newborn, but also trying to want to be feel like I should probably go strength focus because it's never been something that I've really focused on. My nutrition was very dialed. But when my daughter was born, the people in our church, I'm very grateful they brought us a bunch of food and stuff. We didn't really have a whole lot of time to cook. So my nutrition kind of went out the window the first three weeks of my daughter's life. So I'm trying to figure out how to get my nutrition back on track with very little time to meal prep.

1:41:10Justin Andrews:And then also, I know I've got conflicting goals. I've got a newborn. and I want to be in the best shape of my life. I want to focus on strength. But, you know, I know that you guys say you can't always have your cake and eat it too. So I'm just kind of curious. I don't really know which way to go from here. I got a lot of moving parts to think about.

1:41:23Adam Schafer:Yeah, so if your sleep is good, it's perfectly fine to focus on strength. And the program that would be strength-focused purely would be power lift. So strong is strong man inspired. So what you're going to get in strong is strength-focused, but you're also going to get some stamina agility in there a little bit because strongman competitions require some of that. It's actually one of my favorite programs. By the way, you could totally follow it with a home gym.

1:41:50Sal Di Stefano:I have a curveball. You might want to do a 15 version. I have a curveball. I like MAPS 15 Powerlift for you. Exactly. Take the extra time that you're not having to be working out for a full hour, hour and a half. Prep your meals and that's what's going to keep you dialed. You're going to get strong doing MAPS 15 Powerlift.

1:42:09Adam Schafer:Real strong. You'll get real strong doing

1:42:11Sal Di Stefano:that and your nutrition becomes the next most important thing making sure you're staying dialed and dedicate that extra time because you're not spending an hour in the gym working out now you're only spending about 20 minutes or so maybe 25 uh spend that extra 20 minutes getting those those meals prepped and really getting making sure you're dialed on the nutrition part and uh and then it also saves you too because you know the inevitable is going to happen as a dad you're going to have some rougher nights and sleep that's a more appropriate amount of volume uh trying to consider that. And so I like that.

1:42:42Sal Di Stefano:And Hey, if you have days where you get great rest, foods, all prep, you're trained and you want to do more, go for a walk, you know, move, move or do mobility, do some other stuff, activity, but that amount of that volume focused on strength, eating well, I think would serve you the best. Great suggestion. For sure.

1:42:58Adam Schafer:Yeah, that's perfect.

1:42:58Sal Di Stefano:Okay.

1:43:00Justin Andrews:And I was so, and I mean, that's awesome. Um, and like I said, I'm, I'm catching up on episodes. So I'd, I'd heard that you had some like 15 versions, a lot of your other programs, So I wasn't sure what you had. Yeah. Um, before my daughter was born, I was, so my maintenance calories is around 3000 ish. Um, I'm five, nine, about one 75 and 15 to 16 % body fat. I was running right before she was born. I was running right around. Um, I was doing symmetry running right around maintenance with maybe just a slight, um, just a slight deficit. Cause I would really still like to lean out. Um, but I didn't want to go too hard.

1:43:34Justin Andrews:And, um, um, part of me was feeling like, if I run the strength program or the power lift program, I don't know if I should try to push calories. I haven't really counted the last three weeks since she's been born. I don't know if you'd suggest pushing calories.

1:43:47Adam Schafer:I don't think so. I think if your calories, if you keep them consistent, the reduction in volume should take care of that. Now, you could bump the calories and make it happen a little faster, but I don't think you need to bump much. You can go up a couple hundred calories.

1:43:59Sal Di Stefano:You're in a good place. 3 ,000, you know, your size is a good amount of calories. So you're in a good place.

1:44:05Adam Schafer:Yeah, so you could go up 100 or 200 calories or keep it the same, but MAP-15 power lift, the reduced volume, I think will handle that.

1:44:11Sal Di Stefano:Yeah.

1:44:12Justin Andrews:Okay. All right. That's awesome. And then one more question I had in there. So obviously my wife is postpartum right now, and she came to me. I want to preface this with this. She came to me and said that once she was done and recovered and cleared by the doctor, she wanted me to help get her back. I'm obviously not a personal trainer, but I've learned a lot from you guys, listened to over 2 ,000 episodes. Um, so just if I, if you guys have just some basic guidelines, um, ways to handle certain things, bringing her back from postpartum.

1:44:38Adam Schafer:Map starter. Yeah. That's the program. Nothing more than that. Yeah. Nothing more than that. Map starter. And that's it. And be very kind. Give your wife a lot of grace and help her give grace to herself because she might get frustrated, uh, with the whole process, but that's the perfect program postpartum.

1:44:55Justin Andrews:Okay. Sounds good. I appreciate it. Um, just one more thing. I appreciate all that you guys do. It's been super life-changing for me. Sal, I love what you're doing with Call to His Kingdom. It's been a really cool thing to follow on the regular basis. I sent you a message a few weeks ago, a prayer request for my daughter, and I appreciate you responding. That really meant a lot. But, yeah, just keep everything up that you're doing. I love it. And, by the way, Sal, if you're looking for some Christian-based, heavier workout music, I don't know if you've ever tried Skillet before, but you should check out Skillet.

1:45:27Justin Andrews:It's got some good stuff.

1:45:28Adam Schafer:Yeah, Justin recommended it. It's my go-to.

1:45:31Justin Andrews:Yeah, Skillet's my go-to. They were actually here in town where I'm at a few months ago. So, real good stuff.

1:45:38Adam Schafer:Awesome. I appreciate you. Thanks, man. Thank you, bro.

1:45:40Justin Andrews:Yep, so much. Thank you, guys.

1:45:42Adam Schafer:You got it, brother. That's great. Yeah.

1:45:45Justin Andrews:That's great.

1:45:45Adam Schafer:I think his pre-workout was still in his system when he was on fire. Yeah, he was. He was fired. He was on fire. He just got that lifted. Is he a caffeine? No, I mean, great suggestion, Adam. I mean, I don't even think he'd need to bump calories because of the reduced volume. No, he's in a perfect place. Yeah, dude. He's doing a good job, man. That's so awesome.

1:46:02Sal Di Stefano:3 ,000 calories. He loves to listen, that's for sure. I definitely think that, yeah, I think it's a safer bet. I mean, he could do more, but, you know, you got a three-week hold. Yeah. You know, I remember how cocky I was the first 10 days. Yeah. He came in. It's easy, guys. Just wait until it gets hard. When they just are bored, bro, they still think they're in the womb. They just sleep for, like, the first week, you know what I'm saying? And then they wake up, you know what I'm saying? So he's still got that coming. So, yeah, I think MAPS 15 protocol is a better protocol. Love it.

1:46:32Adam Schafer:If you like Mind Pump, come find us on Instagram, Mind Pump Media.