2816 : Fat Burner Supplements Are a Scam (Here's Why)

11:34Adam Schafer:dollars a month okay in supplements imagine if people spent that on a personal trainer yeah right oh my god yeah you spend five hundred dollars a month on a personal trainer that would get you five sessions maybe so one session a week uh or a little more far better oh my gosh

11:50Sal Di Stefano:i mean are you kidding granted with a good trainer yes yes yes i mean not just any coach but a good one yeah and they're i mean they're they're out there but they're also so my brother-in-law reached out to me and he's we've been i've been helping him and his wife and uh i mean they're doing great right and it was like i gave him a call and it's he's you know calling me and it's so funny he's i've been his brother-in-law for 16 years but we're just now having this like this conversation and he's like calling katrina behind me adam's brilliant i can't believe it's like so he's like so bothered i'm like i'm not even the smart one of the group you know you should listen of the podcast.

12:26Sal Di Stefano:I said, this is, I just distilled it down to like very simple things for him and his wife. The following, I said, don't think about anything else but these couple things, right? And it's like hitting his protein intake, doing your best to hit whole foods, lift weights, literally two times. I said, don't do more. I'm going to give you a MAPS 15 program. Don't do more. If you do anything more, walk. And then do the thing I'm saying with protein, right? And he's like, oh my God, I'm getting stronger. And then so they're wanting like the next level, of more things and and he's like and he was he's telling me how his wife is having some challenges with some different things and i'm like hey listen if this is something you guys where you're at in your life or you want to make this lifestyle change forever because that's what i'm getting that sense i'm getting from him i'm like honestly give get her a coach for the next five to six months like go hire a trainer one day a week that and i said this is how i want you to do it go to the go to your local big gym where there's a lot of trainers and stuff in there go straight to the boss go right up to the front desk go like who's the boss of all the trainers or who's the gm i said i want to talk to him and then literally ask for the best the best most experienced yeah the most experienced trainer i said if you do that and you you go in and this is for anybody else who's listening like when someone ever came in and asked me as the boss that i always if you demanded that then i know you've probably done your homework or you know what what's going on and so i could i want to make sure that you have a good experience otherwise you get whatever trainers available to the front based off your schedule and then it's a kind of a roll of a dice do you get the young kid who's only been training for a year and just and you know what just started or whatever or do you get the really experienced very knowledgeable trainer uh because you asked for it and so yeah he's he went and did that and you know he's having they're having a great experience but i still think in your your average gym what percentage would you say would be you would put on that level of trainer we just had an example of one of our trainers that worked for us she takes off leaves move somewhere else now the top trainer is within two months is the top trainer at a high-end very nice place and uh these days very and yeah so and she 10 percent

14:37Adam Schafer:i see i mean that's that's pretty if there's that's a good guess if there's 10 trainers in a gym maybe one okay so that's that's why i wanted to bring this up because i think it's

14:46Sal Di Stefano:important we communicate this because we we do say that a lot like to people like oh you should take that money invest in a trainer but i think what happens a lot of times is people might hear that advice or have heard that advice then they go do it and it's just like in all it's like they don't get it's life-changing experience they get someone who works them out really hard every single time they come in they sweat and they get the motivation piece and they're like okay well that wasn't as life-changing as these mind pump guys it talked about so i think it's important that you go find that quality matters yeah oh a huge difference because the coaching i mean i know what kind of coach i was year one through five versus back 10 is totally different the way i communicated health and fitness way i communicated diet the way i trained somebody what you focused on every yeah exactly and that's the part that can be life-changing and that's not to say that somebody who doesn't have a ton of experience can't give a client a great experience i mean if you were to ask my clients in those first five years they'd say probably nothing but nice things about me But I'm very aware of my skill set at that time.

15:48Sal Di Stefano:And I know that I wasn't, and maybe a couple people, I changed their life. But I think they would have changed their life anyways. I think it wasn't until the back half of my career did I get to a place where I really knew how to communicate that. And so, you know, I think when you say that, you also have to say, go get the top 10%, you know, which means you have a 90 % chance you're not going to have that experience. Yeah.

16:14Adam Schafer:Well, you'll get a 100 % chance your fat burner's not going to do anything. You know, you want to know what's funny? I mean, that's a good point. Even the worst trainer is still better than that. Yeah, way better. So I'll get your back on that. I'll get your back on that. I'll tell you what. Here's weird about what, as we're talking, it's so funny, right? We're talking about the category of supplements known as fat burners. The supplements that have actually been shown in data to have some proven, let's say, fat loss effects aren't even in the category of fat loss supplements. In the muscle building, actually.

16:44Adam Schafer:Either muscle building, because I'll argue creatine. Or health. Yes. Or health. Probiotics. Healthy, of course. Probiotics are never sold as fat burners. And I'm glad they don't sell as fat burners, because that's a whole other regulatory nightmare for them. But you look up the meta analysis. We work with a company called Seed that does probiotics. And the main benefits of probiotics are health, gut health, skin health, mental health, like anxiety, and stuff like that. And that's all backed by data. probiotics have a lot of supporting data. So it's actually a really well-backed category of supplements, especially if you get a good probiotic like seed.

17:19Adam Schafer:But then you look at the fat-burning effects or the fat loss effects of good probiotics, and they crush every other fat burner. And it's not even that much, but they crush it. So I looked up a meta-analysis, and a person who took a good probiotic over a 16-week period could expect about an additional one to two pounds of fat loss. which is actually a lot when you look at the category of fat-burning supplements, which is usually zero.

17:46Sal Di Stefano:Yeah, yeah.

17:47Adam Schafer:So you're looking at a one to two pound, an additional of fat loss. But I don't think you should take probiotic for fat loss. If you take it for fat loss, that's fine. But the main effects are things like overall health, inflammation. Well, you have to explain that because,

18:03Sal Di Stefano:and I think all of us, our experience, have seen this. How many times have you had a client who was consistent with their training, ate very healthy or really healthy, and could not see fat loss or building muscle? And it was because they had gut issues. Yes. And then when you got to the bottom of their gut issues. Oh, everything on loss. And then all of a sudden they start building muscle and losing body fat. Well, I'm reminded of that one kind of, I guess it's a funny study, but it's where they take, they transplant poop from a healthy. Fecal transplants. Fecal transplants. And it's substantial, the health markers, the person receiving.

18:46Adam Schafer:And that's just altering their gut bacteria. The animal studies on that are wild, bro. They'll take obese mice and lean mice and do fecal transplants. In other words, give the fat mouse microbiome to the skinny mouse and vice versa. And then the skinny one becomes fat and the fat one gets lean.

19:05Sal Di Stefano:I mean, that should tell you a lot. And again, they're not going to advertise you populating your gut with beneficial bacteria. It's like a fat loss solution because of all the claims.

19:17Adam Schafer:But I mean, just in that fact alone, you could see how it would be possible. Yeah, yeah, yeah. No, 100%. It's funny because the ones that have all the data, what you should do, I think this would be smart for someone if they had the time and they enjoy doing this stuff. what you do is look at supplements that generally have the most data supporting them for whatever they're advertised to do. And then look at the data and see if there's any positive side effects as a result. For example, creatine has lots and lots of data that showed increases strength and lean body mass, but mostly strength. All the data shows you're going to get stronger for the most part if you take creatine.

19:56Adam Schafer:Most people experience maybe two more reps on their lifts or five more pounds, which is huge for a supplement. So we know that we know it does that the data is like pretty unequipped, like, like it's, it's back, but then look at the potential side effects of that, which is okay. Little increased volume. Is that going to contribute, contribute to more hypertrophy? What is hypertrophy or muscle growth do for metabolic rate, insulin sensitivity? How does that affect fat loss? So I think you're more likely to find better supplements for what you're looking for. If you just look at supplements that have a lot of data supporting them for whatever they're good for and then what that could potentially do for you.

20:31Sal Di Stefano:Another way to say that too is, again, to really focus on trying to optimize your health first and then the fat loss and the muscle building part comes. Totally. And it's just not really where everybody approach it is they, you know, and I think of the same thing on the - Getting healthy. I think the same thing with movement. You know, I just had a conversation with my sister-in-law yesterday who just came out of surgery and you know uh having major knee problems now so she had she had like calf surgery uh and you could see she's just out of her physical therapy but she she's walking like an old grandma right now and she's not and she is in serious knee pain low back stuff going on everything like that and the doctor is telling her well it helped you lose weight you know the because the losing because she needs to lose some weight and i'm like well yes uh the heavier you are, the more it's going to exacerbate it, but you don't have a bad knee.

21:27Sal Di Stefano:I said, what happens, you've been casted for eight weeks and you lack the ankle mobility and strength in your foot and ankle. And I said, and then, and I'm probably also your hip. And I said, and now the knee is being stressed. And so you going and running or trying to just run the weight off or exercise the weight off is not going to fix the movement problem that you have and the lack of mobility strength. And so, So, I mean, I must have said it like four times to her to get it through. She's like, well, I just want to do this exercise, these. And I'm like, yeah, but if you do that and you don't fix this, you're still going to have knee back issues if you don't do that.

22:04Sal Di Stefano:It's like –

22:04Adam Schafer:That's all upstream from – Exactly. It's all upstream.

22:06Sal Di Stefano:And so I'm not saying that you shouldn't lose weight or losing weight won't help, but it's not addressing the root cause. Get healthy movement-wise first, and then the other stuff comes. The same thing I feel like works with your gut and diet and getting your vitamins and minerals and the things that the macro and micronutrients your body needs. And then the fat burning and the muscle building comes. And so investing in supplements, I 100 % believe in, that help that. Yes.

22:34Adam Schafer:If something helps you get better sleep, it's probably going to help you get better fat loss. Yes. Muscle gain. Yes.

22:40Sal Di Stefano:If you're deficient in a vitamin, then taking that could be massive towards that process. Yep. but we want to jump to the performance ones right away. We want to jump to the one that builds muscle or the one that burns body fat and go that route. And it's like, you know, and to your point with the seed probiotic, I mean, that's like getting your gut healthy. Get your gut healthy. That's such a route. And then that is such a route for so many people. Like go fix that. And then the other things come afterwards.

23:03Adam Schafer:Speaking of things that now we're finding have other benefits. So do you guys know what the category of PDE5 inhibitors are, the medicines? Sure. Viagra, Cialis. Okay. You know, ones that. but they're becoming like almost over the counter now, bro. Okay. So blood flow. Yeah. So what they do is they inhibit an enzyme that breaks down nitric oxide. So you have more nitric oxide, your blood vessels dilate, they relax and they, and then you get more blood flow. But these drugs were originally researched for blood pressure. They, the side effect, blood pressure was kind of a modest minor response, but everybody was getting boners.

23:42Adam Schafer:So of course they're like, cool, this is what we sell. this is way better. Blood pressure, love. Hey, imagine being the person who's like doing the research

23:50Sal Di Stefano:and the study and you're like interviewing each patient afterwards. Like, so how do you feel? It's going, you know, I'm just getting a lot of boners. Like, how does that come out? Like, they couldn't have been on the list, right? No. You think that was like on the questionnaire? They can't be on the questionnaire.

24:02Adam Schafer:They're testing their blood pressure and they're like, okay, there's a three point draw, like minor, like I don't know if this is ineffective, like anything else you're noticing? Like, well, my erections are really hard. that's what i mean like like wait a minute this is the fourth guy you can't think that everybody

24:17Sal Di Stefano:came out and said that right like you're you're with a doctor he's asking you about blood pressure

24:21Adam Schafer:well i bet you back then you can't i bet you a lot of the test participants reported it because if you're in a study for blood pressure you're probably someone with high blood pressure which also oh probably you probably you also have you lack that's right yes all of a sudden you're

24:36Sal Di Stefano:getting them and you're like hey i'm getting that's right because erectile dysfunction is That's a good point. That's a good point.

24:41Adam Schafer:So it was surprising, I'm sure.

24:42Sal Di Stefano:So that makes, because you got to think that it's not on the questionnaire. They're not asking that directly back then. No. That's kind of a private thing that probably a lot of people aren't going to be forthcoming. Unless they're showing up with one. Yeah. That would be really funny if like another patient walked in with a boner. I doubt it. I was like, but you hit it probably. Sorry, this is a little tight on your arm. You're right. You're right though. That's probably more what it is. They were probably surprised. They were so surprised which was probably why they're like, oh my God, we might have a home run here.

25:11Adam Schafer:So obviously these are super popular medications, but now they're showing that men that take these regularly, even at low doses, reduce risk of risk, health benefits, heart disease. I think we're probably, I would say, five to 10 years away from these being prescribed just for general health.

25:30Sal Di Stefano:Okay, I was going to ask you this. Not for sex, but just for general health. I was going to ask you this. So is there a - Still blood pressure?

25:35Adam Schafer:yeah just they're not they're not really prescribed for blood pressure we have better blood pressure medications they are currently prescribed for sexual performance uh low dose is for prostate enlargement they show benefit athletes and bodybuilders like it for better

25:49Sal Di Stefano:pumps now sal is there any sort of down regulation that happens though from taking it so is there like no so for somebody who's already healthy yeah there's no adverse effects of taking it

25:59Adam Schafer:no no you can get too low a blood pressure you know you can get stuff like that headaches if someone may suffer. These are like common, potentially common side effects. But no, not what you're saying. Now, there may be a psychological dependence. This is different. Where a guy who takes it then feels like if he doesn't take it, he can't perform.

26:18Sal Di Stefano:The association attached and yeah. Yeah. You gotta kind of.

26:20Adam Schafer:And they've weeded this out because they'll give the guy a placebo, make him think he's taking it and then he's like, I'm okay. Okay. So it's not that. But the health, the potential longevity effects are wild. And the way they describe it, It's like it's exercising your blood vessels. It's keeping them nice and loose and being able to dilate and whatever, which helps the brain. I think there's a reduction in dementia from guys who are taking it, but I know blood clots, stroke.

26:45Sal Di Stefano:Now, this is the reason why this has been able to almost become over-the-counter, right? They're healthy. Because they're healthy. Yeah. And they're seeing that there's no real adverse effects of somebody taking it on the regular basis. No.

26:56Adam Schafer:Again, the main thing you would want to watch out for is a low drop in blood pressure. And then the joke, you know, like if you have an erection lasting more than four hours, you know, type of deal, that's pretty rare.

27:06Sal Di Stefano:And that's because you probably took too much.

27:08Adam Schafer:Yeah, or something like that. That's pretty rare. God, imagine how terrible. Four hours? What a terrible, like, urgent care visit.

27:16Sal Di Stefano:Weird, too. Like, four hours isn't that big of a problem. Yeah.

27:20Adam Schafer:Obviously, you could walk through that. Four hours could be a lot. It is. But I don't know. Pay some activities. Yeah, but I couldn't imagine if, like, okay, because in that scenario, it's probably like. It's painful. Yeah, and it's just not going away. And you're like, man, I'm trying to be with my kids. What's going on? It's hurting. I know, too much TMI. Well, what are you doing taking it at noon? You got a funeral to go. Because if you took it at 8 p.m.

27:43Sal Di Stefano:at night, you know what I'm saying? So you got one through the whole night, you know what I'm saying? It can't be that bad, you know what I'm saying?

27:49Adam Schafer:It's like being a teenage boy, everybody. Yeah, exactly. What's going on? Right back to that. I'm hanging out with my dad. Why is this happening? I know. Anyway, hey, did you guys – so I wanted to show you guys. I brought this up off air. You didn't know this, Adam. It's so freaking cool. I'll have Doug look it up. So did you know that there are underground tunnels in Vegas that are made just for Tesla cars?

28:08Sal Di Stefano:Now, this isn't on the conspiracy thing.

28:10Adam Schafer:No, no, it's real.

28:11Sal Di Stefano:It's for sure real. Yeah, yeah, yeah, yeah. So Uber drivers used to tell me about this when I was there. If you own a Tesla, you can take these. This feels like the Hollywood stars who have all the LA tunnels supposedly they can use. No, look it up, Doug. Look up the videos.

28:25Adam Schafer:No, they built it, yeah.

28:26Sal Di Stefano:Oh, there's actual real videos. Yeah, bro.

28:27Adam Schafer:You go in there and the car self-drives. It's a tunnel. And it goes under the strip. You can go from place to place super fast. So if you own a Tesla, you can use it?

28:37Sal Di Stefano:Only Tesla. Only Teslas are allowed. Only Teslas are allowed. There you go.

28:39Adam Schafer:So the Vegas Loop built by the Boring Company is an operational expanding underground transportation system in Las Vegas using Tesla vehicles to shuttle passengers between stations. It's open in 2021. Yeah, dude. So I - I'm so curious. So, yeah, I asked my wife's family who lives in Vegas, and they're like, yeah. Like, yeah, dude, if you own a – like, oh, show this video, Doug. I mean, it's incentive to own one there for sure. Yeah, I want to see this.

29:04Sal Di Stefano:It's crazy. I so want to go in it. So they're not just a bunch of Tesla. It's your Tesla goes down there. It goes onto a track or something. Is that how it works?

29:12Adam Schafer:It just becomes a self – it's the self-driving mode kicks in, and you tell it where you want to go. And so there's different stations that you could drive to. So you could bypass traffic. Or like it just is the main like hotels on the strip. I believe so.

29:26Sal Di Stefano:Did these tunnels exist prior to using them that way?

29:31Adam Schafer:No, they built them. So they actually built them? They actually built them. Wow. Think about what a selling point that is, especially if you're trying to get around. Oh, and they had big events there too.

29:41Sal Di Stefano:That was like the only way you could get around. I heard like. Well, especially Las Vegas is a pain in the ass. Oh, yeah. Oh, God. The strip. Well, like F1 and all that when that was there. Oh, God. Like imagine, you know, how tough that would be.

29:50Adam Schafer:Yeah, what a pain. But yeah, it's like a narrow tunnel. I want to see if Doug can speed up or fast forward. Is that where?

29:57Sal Di Stefano:No, but this is part of it.

29:58Adam Schafer:Let me see. Yeah.

29:59Sal Di Stefano:I can't listen to it, no?

30:01Adam Schafer:There it is. That's what it looks like. It's literally like a little tunnel, and your car just drives through. That's it. And you end up, and it pulls you out, and then you're on your station or whatever. Isn't that cool? It makes you wonder how many subterranean things exist.

30:15Sal Di Stefano:Well, I remember when, obviously, before Tesla, I mean, it was Elon. right that was that came out and said like the idea of us like flying cars is ridiculous would be far smarter underground going underground right what was the other thing that he wanted to make the

30:30Adam Schafer:speed tunnel underneath it was like the vacuum seal yeah the vacuum one yeah yeah that was crazy because i thought well there's like the fast um that train that's in um japan that goes like the bullet train it was supposed supposedly because it's like electromagnetic if you could do that and like contain it in a tube like it would go even faster. Hyperloop. Hyperloop. That's the one that they were talking about. Yeah, you know that it would create a sonic boom out the other end of the tunnel so they had to figure out like the aerodynamics to prevent that from happening. Crazy. Yeah, because you're flying super fast.

31:03Adam Schafer:Yeah, because you go Macha. With those, I don't know how much. 760 miles per hour. That's the Hyperloop. Yeah, 760. Holy cow. So the super fast train in Japan does not go that fast. No. They go like 200 miles an hour. That's nuts. Have you been on them, Doug? I have. Oh, you've been on a bullet train? Oh, yeah. It's so great watching everything go by. It's like... It's a blur. It's a blur. Is it smooth? Super smooth, yeah. I mean, you get some movement, of course. That's cool. And they're very safe, from what I heard. No.

31:32Sal Di Stefano:Is it one train that does that, or is there multiple bullet trains? I mean, they have multiple trains, yeah.

31:38Adam Schafer:Speaking of Japan, you know what I've been watching with my son recently? What? Old Godzilla movies. The ones from the 60s. Those are so fun. My son and got into that for a while. Oh, dude. The old ones? At first, I'm like, is he going to like this because it's not CGI? Dude, he's so into it. There's a new Apple trending movie.

31:55Sal Di Stefano:Monarch. Yeah, Monarch. It's all about monsters or something like that. It's got Godzilla in it. He has Godzilla and then King Kong in it. Did you watch it? Yeah. Is it good? Is it good? Yeah, it has Kurt Russell in it. Yeah. I saw it. Obviously, I liked it. Yeah, it's entertaining. I can't get Katrina to watch stuff like that. Yeah. I saw it. I'm sure the guys have watched it.

32:14Adam Schafer:but I was watching it with my son because when I was a kid, I was super into those movies, those Godzilla movies. And so now I'm watching it and it's like, man, they built little cities. There's a guy in a costume, obviously. So when you watch it, it's like a dude in a costume, but they built all these little cities and there's fireworks and they're stepping on stuff. And I'm like, Oh man, I've always wanted to like do that. Oh, yeah. He's crushed. Yes. Buildings. I think every boy, every boy. It'd be so fun. I know. Oh man. That's so cool. Jeez. Dude, last night, my wife moved with such quickness.

32:46Adam Schafer:It was a spider. It came out. It was a spider web. The spider came down right in front of us while I watched the TV. And she got it? Bro, she went. She swung twice and jumped and rolled out of bed and ended up in the corner of the bedroom. She's like, get out the bed to me. Now, I don't move like that because I'm like, whatever. I'll probably hurt myself. So I'm like, what's going on? She's like, get out the bed quick. But she moved so fast, bro. I was actually quite impressed. I was like, damn, girl. That was fast. Did you get the spider? We did. Oh, you did get it? Yeah, because then it was in the bed, and I'm like, dude.

33:17Adam Schafer:You can't go to sleep with a spider. Oh, hell no. I said a little prayer in my head, because I'm like, if we don't get the spider, she's totally not going to sleep in bed. Because I don't care. I'll go to bed anyway. You would?

33:25Sal Di Stefano:Yeah, I'm going to go to bed. Oh, I wouldn't even go to bed.

33:27Adam Schafer:Oh, no. Knowing that a spider landed in my bed, and I can't find my spider, I'm probably sleeping

33:34Sal Di Stefano:on the couch right now. No, dude.

33:35Adam Schafer:I would have slept in there. I just would have moved around. I'm like, you're done. But I was too tired. But no, I lifted the covers and we saw it and I got to, I caught it or whatever. The way she jumped out of bed from like being kind of like half asleep from watching, you know, I'm like, man, that is impressive. That is really fast.

33:50Sal Di Stefano:What's more impressive to me now at our age is that when we move like that, we don't get hurt. Oh, yeah. You don't pull a hamney or anything. That's impressive.

33:58Adam Schafer:Like when I felt the fire, when there was a fire in the kitchen, I thought I moved quick, but I was slow. My body protected me. Bro. Oh, dude, spiders. Like when I, I think I told you guys. Oh, you told me.

34:06Sal Di Stefano:I was like, oh, oh my God. So just the bark. So they live like in, I had to like cut down these redwood trees on my property. I was like doing all the chopping and all that stuff. So I was like getting rid of like these huge like bark that you just kind of rip off. And on the backside of it, I saw the biggest like non-tarantula spiders. I think it's a redwood spider. I think it's like, it just was hanging out there and one of them jumped, you know, at me. I was like I was out there trying to kill it and thankfully dude it was it's scary

34:41Adam Schafer:now are they sharp looking that's the ones I don't like you know the sharp looking legs big butts and you know when they have big butts it's like oh god I'm in four days not big butt spiders the hairy like none of that stuff dude

34:53Sal Di Stefano:tarantulas move slow so they don't they don't bother me but the other like that would bother me oh yeah

34:58Adam Schafer:see that's too sharp yeah you look at the butt oh yeah I don't like it at all

35:02Sal Di Stefano:it got really big It makes my skin crawl just seem. It was even bigger than that. It was literally like the whole palm, like one of my... Oh, my God. Change the channel, Doug. Yeah. Hey, when you... Justin, that wood you were splitting, you can't burn that? No, it's because it's not really good quality. Yeah, it's like... I mean, when it splits normally like that, it's normally pretty dry. Well, it didn't split easy, trust me. Well, I mean, I saw you split a couple. I mean, I chose the one that worked. Let's see. Let's see. I took a few videos before I got a good split.

35:35Adam Schafer:You Instagrammed us, bro.

35:37Sal Di Stefano:I Instagrammed you. I only show you the best. Yeah. I was like, I totally was watching the stories this weekend. I commented to him. And he's like, wow. I mean, he's splitting like a big open. So I'm like, well, that's really dry. You should be able to burn that. And I know he made that comment. But he's like, no. That's the only two that split. And I swung fuck like hard, dude. Like most of it. And it just would be like sink in. And then you'd see like water come out. There's water coming up and you get stuck in there. But the one that I saw you split on the Instagram, I feel like you could burn that.

36:08Sal Di Stefano:It took me a long time.

36:09Adam Schafer:Have you seen the axe splitters that put gunpowder in them? Oh, yeah. Have you seen those? Boom. Yeah, they're like axe splitters that apparently when you hit, it's got gunpowder and it'll split anything.

36:20Sal Di Stefano:I have never seen that.

36:21Adam Schafer:Really cool. Yeah. Is that like relatively?

36:24Sal Di Stefano:I mean, I split wood all the time when we were younger, so I never heard or seen nothing like that. I've never split wood. I've seen this one guy. You've never split wood?

36:30Adam Schafer:Never once in my life. Yeah. When would I split wood? Like, what would ever, why would I ever split wood? You guys never had fireplaces? Yeah, we buy the logs at the store and we put them in there. I never literally would. I actually find that interesting from a guy who spends a whole day canning tomatoes.

36:47Sal Di Stefano:I would think that you would want some wood for your fireplace.

36:50Adam Schafer:Listen, Sicilians don't, we make tomato sauce, but we don't split wood. There's no, this is for what? You know? Tell me to, tell me to. It's a power thing. It is rewarding.

37:01Sal Di Stefano:there's a little bit of there's definitely a skill to it too because if you've never done it and you do yeah Rocky did it too

37:07Adam Schafer:I did grow the beard and I did do upside down sit ups once

37:14Sal Di Stefano:I'm the bustle bustle bustle you've never split wood you've split wood right? oh yeah

37:20Adam Schafer:there's a lot of manly things I've never done what might need I think you actually have to split wood in order to come up

37:27Sal Di Stefano:is that what's happening right now?

37:29Adam Schafer:passage oh man it is a right well i'll tell you you guys want to hear another very unmanly story my niece my niece called me she was coming home from the mall and she's like the light on my my dash is coming up and i looked it up and my car's overheating so i'm like oh crap so i drive over there i'm like i don't know what to do if your car overheats change the flux capacitor yeah i'm like i know that we gotta look for some fluid i'm pretty sure i shouldn't open if it's hot I remember hearing once that you did. Thank God you knew that. I'm pretty sure I read that somewhere. So I just show up. You know, it's my niece, right?

38:00Adam Schafer:So I show up and I open the hood as if that makes a difference. I open the hood. Walk around. That's good. Well, it's not working. Looks like it's still hot. I had to tell my son, because Courtney had left and my other son was competing in St. Louis. So I'm there just with my youngest and he wanted to watch the inappropriate movies. And I'm like, yes. So we got to watch. What's inappropriate? Like super violent. Okay. Yeah. You're not watching like. We've already watched all John Wicks. Like you just meet him. But we watched Sisu. It is the second one. Oh. Did you know there's a second one? Yeah, it just came out.

38:31Sal Di Stefano:I've been wanting to watch it. Oh, it was so amazing. The first one was great. Yeah. So there's just one part where he has this like crazy big like truck. Oh, great. The second one is good. And, you know, and it's kind of broken down. It's like overheated. And so he just like grabs it with his hand. He's like. And like opens it and then like pours water. I'm like, okay, so you don't want to do that.

38:51Adam Schafer:normally that steam doesn't come up and it's gonna freaking burn I literally am like FaceTiming my dad you know what I mean I'm a grown ass man I'm like hey what am I looking at he's like that's the washer fluid so not that one like what about this one yeah that's anyway turned out to be okay it was just the light that wasn't working oh so it wasn't really overheated oh so she just pulled over because the light was saying yeah but it wasn't actually overheating thankfully

39:12Sal Di Stefano:oh yeah you would know it would be it's normal you can hear it yeah but I don't know hear what what am I hearing you know what I mean does it sound right Yeah, yeah, yeah. I mean, I can't talk anything either. I would have just said, hold on, I called Coach Joe Shirk. We'll be over there in five minutes.

39:25Adam Schafer:That's pretty much what I did. Yeah, yeah. Yeah, 100%. Oh, we did the money jars, dude. Oh, you started it? We did. Okay. We did it last night for the first time. Okay, yeah, because it's going nowhere for me right now. Oh, really? Yeah. What do you mean? What's he doing?

39:37Sal Di Stefano:Well, I mean, I'm introducing it, but what I've found is certain concepts, he takes two, and they've been great. There's been so many great things that I've gotten from Fig and Eagle. Yeah, yeah, yeah. From Scott's group that has been just amazing and we use. And I did switch it, but I mean, example, yesterday, I'm like, hey, I'm going to wash mom's car. You want to wash it and make some money? Eh, I'm good, dad. Okay. So he's not like really, I separated them. and I explained what they were and that we were going to give money to people that go on this one. But, you know, but I mean, one of the things I've learned about my son is I just, you know, I introduce something and then I just kind of wait.

40:26Sal Di Stefano:And then on his terms, like there'll be a right time when like, I'm sure what I haven't had yet is there hasn't been a thing that he really wants. And so I think when that happens, I can go, hey, well, let's - You know what we'll work towards it. Yeah, let's work towards it. And then that's how we did last time, right? So that's how it started was the, I told you he cleaned the toilets for$10 each. so that was the beginning of that that's what motivated me oh let's start the jars and let's start doing it but I haven't so for people who aren't familiar you do three jars

40:54Adam Schafer:one is donate one is save and one is spend invest well save or invest and so the way we communicated is whatever you put in the save or invest at the end of the month I said we'll double it so I explained this to him he really made me proud you guys so I showed him this I said here's one donate This is where you give whatever money you put in here is the money you can give to people who you want to give it to, people you love or people who need it or whatever. And then the money you save will double it and then this is the money that you can spend. And you can spend it whenever you want. But you probably want to save it up a little bit and then whatever.

41:30Adam Schafer:So I said, where do you want to start first? And he had five$1 bills. So I said, where do you want to start first? And he goes, donate. I said, okay.

41:36Sal Di Stefano:He put$2. He said your son. I taught the opposite. I go, every time we get$10, we'll put$1 over here.

41:46Sal Di Stefano:it's still good i mean it's still good it is still good but i didn't give him any numbers you were like you let him do whatever he wants you're like just give all our money away so i

41:53Adam Schafer:want him i wanted to i just wanted because i i was going to give him like you know 10 percent but i said you know what i'm just going to let him yeah yeah so i said how much you want to put in there and he goes i want to put two dollars in there so i'm like oh my god i'm only leaves you with three so he put two in there he put two in invest and one in spend okay and i'm like now you know here We don't know yet. He's your son. Well, we'll see. This is the first time because let's see when he gets to the point when he wants to spend money and he realizes those jars have way more money. Well, that's what I'm - So we'll see, right?

42:23Adam Schafer:But here's the other part that made me like my heart so warm. So we put the money in there and then there was more money that we had. He has a little piggy bank. So we did it again. And he goes, can I take this? He had a$5 bill. He goes, I already know who I want to give this to. I said, who do you want to give it to? He goes, Nana. That's my wife's mom. So I'm like, you want to give this to her? He goes, yeah. so he wrote like a nice little card we put it in the necklace so he mailed her five dollars i mean that's so great yeah now again we'll wait and see yeah when he's ready to spend and he realizes he's got way more money than the other yeah no i mean you're kind of where i'm at right

42:54Sal Di Stefano:i've introduced it and we did kind of the first like thing of it i'm like really there hasn't been any movement on it i've been waiting for like something that he wants to come so i can so i can reintroduce it or whatever but um yeah right now i'm trying to explain if dinosaurs were before manner manner not so oh boy that's quite the conundrum ready for this one all right

43:17Adam Schafer:on that on that uh topic because i know you're having you're reading him that he's looking at the old uh the kids bible he's read the whole thing dog he is super into it 700 pages it's that

43:28Sal Di Stefano:many pages over 700 pages and he's blown through it in less than a month wow and the only reason why it took that long is because daddy got a fatigue wow i was just like i just can i get a break can daddy get a break we'll do more later we'll do more like yeah 700 that's so cool that's not including the other ones that he's he's having mom read and do simultaneously and she's deferred that one 100 to me and so uh yeah we would have burned through it even faster that is so cool yeah yeah so we're actually there's there's five five pages left that i again stopped this last night and i'm like tomorrow we'll finish this officially and so we've officially gone and that's all old testament no oh it's the whole thing full book wow yeah yeah so good stuff yeah yeah so it's but but at the amount of uh questions and and he's asking good questions he's yeah yes he's asking deep questions and and wants to know details and and challenging anything where he he sees or hears discrepancy and just i'm like okay that's so cool yeah yeah it's pretty it's pretty

44:28Adam Schafer:So Wes Huff, now he's a famous apologist. So he's an expert at apologetics, which is the, this is where you argue in favor of the Christian faith using reason and historical evidence.

44:45Sal Di Stefano:Is that the definition of an apologetic?

44:47Adam Schafer:Yeah. So the root word is apologia, which means defense. So it's presenting a defense, but using reason, logic, and historical evidence. Okay. So it's like a very intellectual way. And so you're not really talking about the metaphysical, supernatural. You're talking about the historical evidence and here's why. And so he's – and he's really good. He was on Joe Rogan, which blew him up. And now he's on Diary of a CEO. And that guy asked him some really good questions. And one of the questions he said, he said, you know, how can you trust – and Wes Huff just hit this so well. He goes, you know, when I was a kid – he tells a story.

45:23Adam Schafer:He goes, when I was a kid, I remember my grandmother giving me money. He goes, but I don't remember how much money she gave me. I don't remember what it's for. I just remember she gave me money. He goes, how can you trust these books that were written, you know, 40, 50, 60 years after, you know, Jesus? And so Wes Huff explained it so well. And he said, do you remember what you were doing on September 11th? And he's like, oh, yeah, I was coming home from school. So the event and the profoundness of it really affects your memory, number one. And he goes, and number two, those, and I didn't even think of this.

45:55Adam Schafer:So I'll ask you guys this. when you were kids how many phone numbers did you have memorized oh yeah all like five or six at least i mean you a lot i could i could i could have told them 15 20 i knew every one of my

46:06Sal Di Stefano:friends phone numbers all my family numbers yeah and now how many still probably remember how many

46:10Adam Schafer:phone numbers of anybody you know do you know any of our phone numbers in here by heart no yeah

46:14Sal Di Stefano:so only one i know is my wife because she gave me so much flack after 10 years of being together that i didn't know her phone number it's for getting credit at like the gas station you know I need points. I always need points. Or Safeway.

46:25Adam Schafer:Put my number in.

46:26Sal Di Stefano:Yeah, or the Safeway discount order.

46:29Adam Schafer:So back then, things were passed along through oral tradition, and they were constantly repeated, and they were confirmed. It wasn't like one person telling one person. It was like a group of people. No, that's not what happened. Here's what happened. And you're always telling this over and over and over and over and making it as accurate as possible. So it's not like me remembering something from the past. because now we rely so much on written evidence and records that we don't even have to think about, like phone numbers. I don't remember any of his phone numbers. I don't have to. But back then, this is how they recorded and remembered things.

46:59Adam Schafer:And so he was explaining it. And I'm like, oh, that makes a lot of sense. Yeah, but don't you think you can make the argument the other way too, though,

47:04Sal Di Stefano:that like with storytelling like that, like the telephone game, because there's an example of that where.

47:11Adam Schafer:So that's exactly what he brought up. Oh, he did. He did. And so he said, the telephone game, if you recall, has rules. You have to say it to one person. you whisper it and you can't repeat it so that's not how they would tell historical events back then

47:25Sal Di Stefano:it would be a group

47:27Adam Schafer:and it would be retelling it and having to be accurate it would be some person who witnessed it saw it and tell it to a group of and then they did write it down so I thought that was really good in his background he's really like an expert on historical texts too so yeah like Dead Sea Scrolls and he can actually read Aramaic and a lot of these like old languages uh and translate it and so this is where he actually got his rise of fame because he literally like uh was on a debate with uh billy carson oh he just destroyed his entire career in one podcast mainly because it was hard to watch yeah it was it was rough but at the same time it was like you see a clear definitive difference of somebody who's like very well educated and you know evidence-based versus like you know there's there's definitely information out there that you can pull from but if you don't have the the way to discern through that information then you know that's a problem especially if you're an authority on these texts yeah it was it was really he does such a good job he's such a smart guy he's great on

48:35Sal Di Stefano:sean ryan too diary ceo does a really good job he's a really good interview he's a really good Yeah, I watch a lot of his stuff now and have for a while now. My favorite are actually when he has like two or three people on and they have like discussions. Debates and discussions. Yeah, yeah, and he does it kind of in a debate kind of format. But it's actually, he doesn't do it, I shouldn't say it's like a debate format. It's done in a good conversation. Instead of pitting the two people against each other, he controls it. I mean, I've always thought you'd be a really great moderator like this. This is why I've always wanted, and I think I would totally step out of this, like to have two or three people that I think totally disagree in our space and allow you to control and discern, like keeping it cordial.

49:19Sal Di Stefano:So the audience really gets the best of it. Cause I know what, like what we see a lot of is like this, you know, viral videos of people talking about other people's video in a negative way. It's like, and so drama is stirred up and I've never wanted to do it that way. I've always wanted to do it the way Dyrus, he does it in such a good way that it's like we can bring opposing views on here but have a great you know what's

49:41Adam Schafer:crazy about what you're saying adam there's so many people that do such a great job arguing until they're invited to debate yeah and then it turns they don't want to show up yeah they don't even want to show up because they know their argument is based off of sound bites and this sounds good but being challenged uh in a real debate format they get they just get destroyed so a lot of people it's like they get challenged and they don't want to they don't want to go debate because they know that they just think it doesn't hold those holes there the total holes yeah uh doug i want to ask you about um you've been using the zbiotic uh no uh what was the product that you were using it's the one that converts the fiber sugar to fiber product so i haven't used it for a while because i only had so many of them but the time i did use it uh i think one of the the key things i noticed from it was great regularity as far as it converts carbohydrates or starches to fiber yeah i'd love to get some more of it actually that's amazing i have yet to

50:37Sal Di Stefano:try that so explain what's happening that's unique or different to it than like i when i normally eat a carbohydrate it's getting converted over into glucose and then utilizing as fuel i take this

50:50Adam Schafer:good bro that's a good question okay they're modifying bacteria to do um to do things like convert starches into fiber you meant zbiotics probably that's right because they're the ones Is that modified probiotics? Yeah. And so it converts starches to fiber. Correct. And you take it before you eat. Yes. Yeah. I think in the morning is when you take it.

51:12Sal Di Stefano:Now, some carbohydrates already have fiber or fiber, like say berries and stuff like that. They're loaded full of fiber and they would be considered a carbohydrate. So it takes things like potatoes and stuff like that and it converts to higher fiber. Is it because they have - To fiber.

51:30Adam Schafer:all fiber yeah well i don't know what percentage let's look so what it does is it takes uh unused sugars and converts them into fibers wow so i'm pulling up the uh the details on it right now so and you take it before you eat doug yeah again it's been a while since i've had it so i i don't

51:49Sal Di Stefano:recall exactly that's so why i wonder how that gets uh changed in a in the in the context of a calorie surplus versus a deficit. So does that mean in theory that you could be in a slight surplus and then that food that was extra sugars?

52:04Adam Schafer:No, I don't think it turns it into an insoluble fiber. It's still a soluble fiber, if I'm not mistaken. But it should change the glycemic load. It should change - The digestibility. Yeah, digestibility. Okay. Your insulin response, it should change all those things because it makes it slow in digesting.

52:23Sal Di Stefano:Interesting. Maybe I'll mess around with it. I wonder if I could see any -

52:26Adam Schafer:Let's have Z-Biotics send us some. Yeah, I want to try it. Because they sent us a bunch, and I haven't really -

52:31Sal Di Stefano:Especially considering I know that sugars, in particular, make my psoriasis flare up more. And so I wonder if that has more to do with my gut and digestibility, and that's why it does it.

52:43Adam Schafer:Z-Biotics is so cool, right? So they have their pre-alcohol drink, which converts, takes a bacteria and modifies it so it breaks down acetaldehyde. So you take it before alcohol. That's what they're most famous for. Feel better. But the science that they're working on is on bacteria. How can we modify bacteria to do things that we want them to do? And this is the next one, which is turn genuine sugar into fiber. Yeah. But the sky's the limit with what they can do.

53:14Sal Di Stefano:I mean, we should all get some and then do a little test with it for a while. Because, I mean, remember how blown away we were by the alcoholic drink? Yeah, the pre-alcohol? Yeah, the pre-alcohol. I mean, that was like, all of us were like, holy crap. The only thing I've ever tried that actually works. Yeah. So I'm curious to if any of us notice any sort of difference. I mean, Doug says he noticed a difference. So here's how it works really quickly. It's a genetically engineered probiotic designed to turn sugar from your diet into fiber in your gut. It produces an enzyme called levon sucrase, which uses excess dietary sugar to create rare levon fiber gently and continuously throughout the day.

53:52so you just take it in the morning oh wow and throughout the day uh it'll be doing this conversion and the thing like i said i noticed about it was more regularity so better gut health

54:03Sal Di Stefano:better gut health is it also like in a liquid form is it pill no it's just a powder oh powder yeah oh it's a powder um if i recall you know what i have different flavors too they have

54:11Adam Schafer:you know what i'll be interesting interested in to see uh cgm uh readings if it changes that eat the same food and then see how it affects your blood sugar that's right i mean it would

54:21Sal Di Stefano:have to yep if that's what it does wouldn't it i would i would imagine yeah that's wild i know

54:27Adam Schafer:they're they're doing some pretty interesting stuff over there uh with bacteria well i remember

54:32Sal Di Stefano:when we first we first talked and the the pre-alcohol thing was not something that they were super passionate about it was just a low-hanging fruit yeah it was like it's alcohol is such a popular thing in our society it's an it's it's something that we can show a massive help and so it was the thing to get them really going and funding to do all the other i remember that they they had a bunch of stuff that they wanted to do that we couldn't even talk about that they were more excited about than that it was like just low-hanging fruit was what how he

55:02Adam Schafer:he positioned what does that chart say doug it says four key benefits what's it what's it showing there when you scroll down oh let me see what you're looking at yeah what is that showing there yeah so it delivers up to 10 grams of fiber today from sugar you already eat so an additional 10 grams of fiber. Yeah. More fiber diversity, uh, gradual delivery of fiber throughout the day and the diversion of intestinal sugar.

55:26Sal Di Stefano:I mean, it would be really cool for like, I mean, how many times you guys had clients that you, that were at irregular stools and then you would tell them like, okay, I had bump your fiber. Yeah. I'd have a go-to like, I want you to eat two cups of berries, do this. Like I'd have them like specific foods I'd have them just to get them regular. I wonder if that same client, they took something like this all of a sudden would see a difference or not. Yes. So this may be interesting. So it breaks down sucrose to glucose and fructose, then uses the fructose to build fiber, diverting it from downstream fatty acid synthesis.

55:58Adam Schafer:Oh, technically, definitely then should help with insulin sensitivity. Wow, that's fascinating. Let's have them send us some more because I'd like to try it. Yeah, I'd like to test it.

56:08Sal Di Stefano:All kinds of reviews, huh, Doug? Oh, tons of them. Yeah, tons of - Tons of five-star reviews on it. Wow. Interesting. Yeah, I want to play with it a little bit. We should all do like a little test run on it and see what happens with all of us because we all eat a little bit different and see if we all can feel or notice a difference, same way we did with the other stuff.

56:27Adam Schafer:Haya Health makes a multivitamin for kids. It's chewable, but it's not like a sugar candy. It does taste good, but it doesn't have sugar, and it also has the nutrients that your kids need. Look, most kids' multivitamins are just gummy candies. It's literally a waste of time, probably not even good for them. Haya is different. It's the only multivitamin we give to our kids. Head over to HayaHealth.com. That's H-I-Y-A Health.com forward slash Mind Pump. That link will give you 50 % off. Back to the show. Our first caller is Zach from Maryland. What's up, Zach? How you doing, Zach? Hey, what's up, guys?

57:04Good, man. Just, I just want to start out by saying thanks for everything that you guys do. means a lot to all the normal guys out here that don't have a podcast.

57:16Adam Schafer:Appreciate it, dude.

57:17Sal Di Stefano:Thank you, man.

57:20Adam Schafer:I'm just going to kind of read my question so I don't get all jumbled up here. You got it. I'll be turning 40 in July, and I want to stop focusing so much on the scale in the mirror. I've been stuck paying attention to the aesthetics for too long. And I haven't really seen much of a change. I want to shift my focus to something more meaningful and just don't know what direction to go. I'm a normal guy, wife, two kids, one more on the way in May. Work schedule that starts at 630. So I'm currently running MAPS 15 performance. um you know time time matters you guys all have kids you understand um so i don't know like i i used to i used to have a 405 deadlift uh probably about 15 years ago back in my horrible crossfit days um so i don't know if like should i get back to that or should i go be you know like adam go be the mobile guy the mobility guy for a while or should i just try and get really strong at different lifts you know the odd stuff that you know you don't really not the normal three but like the you know like justin did the overhead press you know should i get really strong at that i'm just kind of trying to figure out a direction to go and figured you guys could help out good question, man.

58:59Adam Schafer:How old are your kids? Cause you got one on the way and then you got two, how old are the other two? Uh, nine and well, one will be nine in March. One will be five in July. Oh, good for you, man. And then when's the, when's the baby do? Um, May 16th. Good for you, man. All right. So, so you've had, you have two other kids, so you know what that, that whole season looks like. Yeah. Do you, do you enjoy working out? You've been pretty consistent with it? Yeah. So I've been really consistent the past, I'd say three, three or four years. I've been listening to you guys for since like 2017 or 18 and kind of wasn't, you know, my daughter was born in 17.

59:40So, you know, the ups and downs of a new baby, uh, I wasn't as consistent, but I have been pretty consistent, you know, at least two, three days a week. Um, I usually combine like the maps, the 15, I combine those into one day, the two days into one day. It just works better. So I've been really consistent to pass, like I said, like three years, maybe stretch to four. But before that, it was kind of like hit or miss.

1:00:13Adam Schafer:That's great, dude. That's really good, man. I'd say considering the context of what's going on, your work, you support your family, new baby coming. And the best answer I could give you, because the thing that'll get challenged is going to be your consistency. That's the number one thing that's going to get challenged. So I would say pick whatever you think is going to be the most fun for you. It really doesn't matter. Like which one is the one that's going to make you want to go to the gym? Because that's going to be the thing that's going to be the most important, especially for the first, you know, six months year of a new baby.

1:00:47Adam Schafer:And you start early at work. you know so uh that's the most important thing so it really doesn't matter dude i love that you're now focusing on the mirror and the scale uh and focusing on performance that's a much better direction so i'll ask you like what gets you like right now what do you think would be most fun would it be getting strong would it be mobility stamina deadlift again yeah what would be the most fun for you um i think the most fun would probably just to get like really strong cool Honestly, I think that would be fun. I think the deadlift would be cool. That would be more of an ego thing.

1:01:24Like, hey, I can lift 405 again before I'm 40. But I think the most fun I'd probably have would be doing some different lifts that just get me strong. Good.

1:01:34Adam Schafer:I love that. We'll send you Mass 15 Power Lift if you don't got it. That'll be your program. Mass 15 Power Lift? Awesome.

1:01:40Sal Di Stefano:That's it, man. Zach, are you training at home or in a gym? I train at home. I have a full rack. I have landmine stuff, dip station. I have about, I think about five or so hundred pounds of plates. My dumbbell selection is a little bit lacking, but I make do with what it is. I have bands. I have chains. I have a good variety of. That's awesome. You're set up, dude. That's awesome. The reason why I was asking, because, you know, we get in, a lot of us are all guilty of this, of getting so focused on, like, the goal of lifting and the programming and the results thing. And it's just like, you know, a lot of my thoughts around this has shifted a lot as I've gotten into my mid-40s and have a kid and a family.

1:02:31Sal Di Stefano:It's like the things that are, like, really important to me is that my son sees that his mom and him work out, you know. But that's part of our lives. and we eat whole foods and and sometimes it looks like uh we're training really good and consistent other times it looks like we're focusing really good on the eating healthy and and like that's all that's that's what this is about dude like uh what you you know i'm saying like what you decide to chase after in the gym it could be one of our programs it could be getting good at the turkish get up but it's man man when you got three kids or two and one on the way like to me it's like you modeling that you're winning bro you oh yeah they come they're down there with me all the time and they're they're down there watching they're you know they're trying their own little things here and there yeah um yeah yeah that's everything dude you you model you modeling it and and and and always just kind of focusing on that that we're we get in i go in the garage and lift some things and you know mom and dad uh cook the meals at home and we eat together like man that's it that's everything right there bro that's it man that's it 100 yeah and just whichever one

1:03:36Adam Schafer:makes is the most fun for you right now because that's what's going to keep you consistent through the process and that's it bro that's everything we we uh we actually real quick we had our uh our baby shower was last weekend and we um i went down real quick before the baby shower and hit a couple of you know trigger sessions real quick and my daughter my daughter the nine year old she came down she said uh she said why are you working out before the shower like I think just getting a little pump, you know, just getting a little blood flow. She's like, all right, hand me my fives. I'll do it. Yeah, that was real funny.

1:04:10Like, but, but they're down. My, both of my kids are down there. They're, they're not playing with toys. They're, they're trying to do pull-ups. They're trying to mess with the suspension trainer. They're, they're doing. You're winning, bro.

1:04:23Adam Schafer:You're winning, dude. Yeah. Good for you, man. You're a blessed man. Good for you, dude. Yeah. Just, that's it, man. Just, uh, we'll send you that program. Just have fun with it, dude. dude, that's going to take you way further.

1:04:31Sal Di Stefano:Yep. Awesome. Thank you guys. Appreciate it. You got it. All right, Zach, give it up, brother.

1:04:36Adam Schafer:Yeah. Yeah. I think if people approached, um, uh, their training with like, what's the biggest challenge is going to be for me? Like, you know, you know, okay. I'm super consistent. That's never going to be a challenge, but injury injury is my biggest challenge. Well then maybe your goal would be something that would, uh, take care of injury. Right. Um, but for most people, it's just joint health for most people, especially when you get a new kid, like it's so hard to be consistent with all that. it's like what's going to get him to go want to go work out the goal that's going to make him go want to work out is probably going to be the best goal because it'll keep the most consistent

1:05:07Sal Di Stefano:yeah i mean that was kind of where i was going with my question was just getting to like this dude's working out at home he's like literally you could do terrible programming you know what i'm saying like as long as he didn't hurt himself yeah yeah i mean and what i mean by that is that uh he's already a strong pretty strong guy he's really he's plenty strong he's already been working he's plenty consistent you know he's got a gym at home it's like man this is this at this stage of your life um yeah and enjoy it and let your kids see that you enjoy it and it's it sounds like he's doing a great job and sometimes we can overthink this uh especially if you're trying to move away from aesthetics and scale stuff it's like if you're really trying to do that then then let it go let it go it doesn't you know you're doing a good job you're if he's eating whole foods and making their meals 90 of the time and he's lifting as consistent as it really doesn't matter at this point like and if you it's different than someone who comes in and says i have a specific goal i want to lose body fat i want to do it's like okay well then we can get into that nuance but you're winning as a dad if your kids are seeing you work out every every other day consistently man our next caller is katarina from new jersey katarina how you doing oh my god you said it correctly my sister's name is katarina and so is my grandmother

1:06:21Adam Schafer:How can we help you? Nice to meet you guys. Yeah. So I guess I'll just jump into my email. So I'm writing because I was overweight for many, many years. I'm five, two. I reached over 200 pounds after infertility treatments, infertility treatments, miscarriage, pregnancy, breastfeeding, you name it. General physical toll of having kids. I spent years dieting, trying to lose weight, limited success until one time that I saw myself holding my youngest and felt embarrassed to even share the picture out. So I committed to myself in that moment that I would change and I followed through. I lost about 50 pounds through consistent lifestyle changes, including a very short stint, like maybe like three, four months on a compound GLP-1.

1:07:01During that time, I intentionally kept the dose real low. I strength trained. I was adamant about not sacrificing muscle during that time. I was only on it for a few months, like I said. About a year after that weight loss, I began working with a personal trainer at a big box gym. I've been with him for over a year now. Working with him has completely unlocked my love for strength training. I'm, like, obsessed. Despite being young, he's only 23. He's really focused on safety, recovery, long-term health, that kind of stuff. This past summer, I was the leanest I've ever been. I felt strong, proud of my body.

1:07:35I was really excited to kind of feel good in my skin. Around late September of this past year, I noticed his scale started to creep up. I wasn't really concerned at first, but then I also started looking softer. that triggered a lot of fear in me because I worked really hard to kind of get where I'm at and I was terrified of getting the weight back. I consulted with a nutritionist and they basically said, okay, let's slash calories and knock out some protein as well. So they took me down from where I was, which was about 2 ,200 calories and 175 to 200 grams of protein down to like 1 ,800 calories and 150 grams of protein.

1:08:12For additional context, I trained about five times a week, which is down from seven times a week because I was over training as I'm sure you guys will tell me. Um, and, um, I do low impact cardio, uh, and like mobility work like twice a week. Uh, after the calorie job, I didn't drop. I didn't see any progress. I felt worse. Um, I didn't look any better. Um, and so after a couple of weeks I said, screw it, I'm going back to where I was. Um, I went back up to 2 ,200 calories. And since then I was hitting PRS like every day, pretty much like PRs. I felt great, but I'm stuck. So I'm at the situation where performance wise, it's great, but I do want to cut out that body fat that I put on the last like, you know, few months.

1:08:52Um, and so I guess my question is how do we determine when to transition from maintenance back into a cut when you're doing so well in the gym and you're performing so well? Um, that's really my main question honestly just mostly that well let me encourage you first of

1:09:10Adam Schafer:all you're doing really well i mean you're working with the trainer you've been consistent for a while you're you're in a really good place oh wow you're really strong too i just saw your numbers and you're really strong holy cow yeah wow wow that's a that's a that's a super strong you're doing great yeah so so i'm gonna i'm gonna answer the question uh in a second because it's a simple answer but it's actually more complex uh than just the answer okay okay um if if you're approaching this uh like you saw yourself in the picture and you're like i need to change something um if you're doing this because you are afraid of going back because that person in the picture has less value or I don't like the way I look.

1:09:57Adam Schafer:I don't, I, you know, I hate that person. I dislike that. Then you're going to go through the rest of your life. This fitness journey is going to look up and down. So as long as you can remain in fear and control, you'll be on. At some points you'll get sick of that and you'll come off. And then that's where you do the up and down. So it's going to feel like it becomes overbearing. I'm going to loosen up a little bit, enjoy myself for a second. Oh crap. Scale went up. Let me hate myself a little bit more and bring myself back down. And that's going to get exhausting. So I'm going to tell you this right now.

1:10:29Adam Schafer:It'll get old, uh, soon if you stay on that path. So what you need to do is you really need number one, do this because even that person in the picture has value. You always have value. Okay. And you need, you need to think of taking care of yourself. Like, what do I got to do to take care of myself? Like in a real way, like, like you're somebody you care about. Like if it's your kid. I want to take care of this person. So that's the root of it. And it's, it's, I just said it in a minute. Uh, but it's a, it's a, it's a constant journey and a constant self-talk. Um, and you're with a trainer, which is really good because they're going to help guide you along the way.

1:11:03Adam Schafer:As far as a cut is concerned and all that, I don't think you should cut at 2200 calories maintenance. That's too low. It doesn't give us enough, uh, a runway. I think continue to strength train, continue to get stronger, continue to slowly increase your calories, and then cut from a higher place. I would like to cut once you get up to like 2 ,700 calories and you're doing okay and everything's stable. Then I can bring you down to 2 ,200 calories and then we'll see some fat loss. But again, if you don't address like the fear or any of the self hate for how I used to be, or I'm only valuable because now I'm fit, if you don't address that, it's going to be like this forever.

1:11:44Adam Schafer:And I'm going to tell you right, it'll get old. It'll get so old at some point. You'll get so frustrated. You'll stop. It'll revert back. And then you'll do this on off type of thing. But again, I'm going to encourage you. You're on the right path. I think you're on the right path. I think your strength training is good. I like that you stopped the cut. You're hitting the PRs and you're feeling better. I think that was the right decision. I would continue to slowly move up. So we have some runway. Two questions. have you uh tested your body fat yeah so i i did a bod pod thing like uh back in december um and i was at 22.6 percent body fat then um i also had access to an in-body scale at the gym but i know it's like not super accurate those things i have the numbers uh in august of in August, I was at like 18.9 % body fat.

1:12:38And then November, it was at 21.7. So I mean, I don't know how accurate that really is.

1:12:44Sal Di Stefano:Well, those are reading from two different things, right? Because the most important thing. Sorry, the August 18.9 and the November 21.7 is the same thing. The bod pod, the 22.6, that was a different thing. Okay. What changed in that time where the body fat percentage went up honestly i don't know and that's the thing like i track my macros i meal plan i do all that stuff i i didn't change my training i that's kind of where i was at a loss where i felt like i was doing the same things and out of nowhere i just started like body fat percentage going up the scale went up i gained like almost 10 pounds like i i really don't know and again i don't genuinely like i don't i don't care about the number on the scale like that's a I genuinely do not care.

1:13:29I'm not concerned about that. I just see what I see. You know what I mean?

1:13:33Sal Di Stefano:So then the other question I had is blood work anytime recently. Do you know where your hormone levels and things are? I did do them probably in October, November. I'm actually due to have them done again. Nothing was off the charts. Only thing that ever gets flagged is that my protein is high, which because I eat a lot of protein. Regular period? No. um actually i um haven't had a cycle since april of last year okay um and i did talk to my guy know i did talk and we put me on meds couldn't figure out i had ultrasounds couldn't figure out why um so we still don't really know okay okay so this is okay this is where i was going with this so you i i don't know if you've been listening to the podcast lately but for a while yeah so i'm training Corinne right now who's one of our trainers uh we just got our our our body fat test for the second time and uh totally devastated her uh and what happened we'd gone from like 17 percent she was sitting floating around 17 body fat and uh shows that we put all fat on no muscle and we added like 10 pounds in the scale and she's just like oh and what my theory is on this is I I had to dramatically reduce her volume because she was training too high a volume at too low of a calorie for such a long period of time.

1:14:58Sal Di Stefano:She didn't have reflection in her period, but I saw her test on her bone density. Her bone density was. And so we'll see some things like this where bone density is really low or we'll see irregular periods or you'll see markers way off. and a lot of times it's this indicator that you've been training too high of volume at too low of a calorie for such a long time the body is just not responding and you know what i had to tell her was you know i jumped the gun and had you body fat test again because i was so excited i thought she looked great i thought we were hitting prs like crazy in the gym so i was like oh i'm gonna hopefully show her a bunch of muscle she's added but the truth is what's happened is we've just got her to a healthy place now like her her body fat percentage need to go up the volume need to come down and now my theory is we keep heading down this track we don't change anything and that what she'll start to see is she'll start to build some muscle the muscle and we we want it to you to correlate perfectly with i'm putting the work in i'm doing the things the prs are happening so i should be adding muscle but then when i check this but it doesn't work that way it's like how children grow they don't grow at all for you know weeks and also they sprout up to two inches and And you know this as a mother.

1:16:10Sal Di Stefano:That's the same thing with how your body responds sometimes with muscle. It's like you're doing all the right things. We're not seeing the change that we want to say. And then all of a sudden, it's like, bam, you have this week. And you're like, oh, shit, I look way better. And so you could be in this stage right now where you're coming from, a seven-day-a-week trainer, seven days a week of training, low calorie, that you're kind of just getting healthy. And I think you're heading down the right path where your calories are. In fact, to Sal's point, I would want to slowly increase your calories, even though you don't feel like that's the right thing probably to do right now because of how you might feel.

1:16:45Sal Di Stefano:But that is the path. The path is to continue to fuel your body so it gets healthier. And then as it gets healthier, you're at a healthier place of calories. Hopefully, we see the period come back. That would be the big indicator. So the conversation I'm having with her is I want to see that bone density get better. If I know that gets better, then all of a sudden, I bet you our body starts responding better. With yours, it would be like the period would be the conversation we're having is let's get that right. And then I bet you you start to see the response from all the hard work that you put in, Jim.

1:17:11Adam Schafer:Nine out of 10 times a young woman with irregular cycle who exercises and tracks macros is over training and under eating. So 90 % of the time. If we cut your volume in half and bumped your calories, I would be surprised if your period didn't come back within 40 days, 60 days.

1:17:31Sal Di Stefano:And the hardest part about this is back to the point I made of not, this isn't like this linear, perfect, like you'll, you'll go through an uncomfortable phase, just like Corinne's going through right now. It's like, she's, she's going through an uncomfortable phase where she's like, all I did was put on body fat. This feels terrible. It's like, yeah, our body's trying to get healthy again. Like we, we need to get it completely healthy and then it will respond the way we want to. And so this, it'll be the, the difficult part will be the psychological part of this is the pathway. The pathway is to increase these calories, balance, reduce your training to more like a three-day-a-week full-body type of routine.

1:18:05Sal Di Stefano:If you want more activity, walk. Walking's fine. So if you need to move, you need to do something, I'm super pro walk. Go for a walk. But as far as the intensity of training and that, probably three days a week is where you need to be and then even slowly inching calories up. And you'll go through a little uncomfortable phase for a little bit. but we know we're on the right path when the period comes back and becomes regular again and then now your body's going to respond to you the way it's supposed to respond to you from the

1:18:32Adam Schafer:hard work that you're putting in you i saw you make a face when adam brought that up well um let me ask you this how long you've been tracking your macros carefully uh like two years what do you think's going to happen if you stop tracking or what are you afraid of getting the way back

1:18:49Sal Di Stefano:You'll never be that girl. A girl that's hitting the weights, that you're hitting the weights right now, I don't care if you ate like a monster. Just so you know.

1:18:58Adam Schafer:But we got to dig deeper because here's probably what's happening. You tell me if I'm wrong, okay? Maybe I'm wrong. But here's the fear. The fear is if I take my hands off of it, because this is you right now. I got my hands around it. If I take my hands around it, that person inside me that I'm controlling is going to go crazy and just eat everything. yeah listen 100 you can't be healthy treating yourself that way it just doesn't work you can't let me put it this way you can't tyrannize yourself to better health which is what you're doing that's what this is if i don't put my hands around my neck of that person over there and just tell her what to do the second i take it off she's gonna go crazy and eat whatever so i gotta do this all the time.

1:19:43Adam Schafer:That's stressful. That's stressful. That's, that's not a great, that's not a healthy way to live. So, you know, tracking, I'd have you stop. I'd have you get off tracking. Now, here's what you do. You eat whole foods and you hit your protein and eat when you're hungry. With your training, I would cut the, I would cut the volume down and, and then take it from there and let yourself be scared. Otherwise, I'm going to tell you right now what's going to happen is you're at some point, I don't know how long you'll stay. It depends on how stubborn you are, but you can be real stubborn and stay on this path a really long time.

1:20:19Adam Schafer:And at some point, you're just going to jump off because it's going to be like, I don't want to do this anymore.

1:20:23Sal Di Stefano:How long are you prepaid on your training sessions with your trainer? It's like every month, but I'm committed to working with him. She can, but the reason why I'm asking is this is something that we specialize in. This is what our coaches and trainers, I'd say at least 60 % of our clients, they come to us for exactly what you're going through right now. And it's not because a trainer can't tell you, go do these exercises or follow this meal plan. It's the psychological part of being able to communicate this product because that's going to be the hardest part for you. I can tell by your lifts, you're a disciplined person.

1:21:06Sal Di Stefano:you're not afraid of a lot of hard work like that's not going to be it it's going to be the the community it's a it's the reason why corinne has me corinne's more knowledgeable than i am but it's me it's for it's for the conversation to hear it from somebody else are you with the

1:21:19Adam Schafer:trainer five days a week or you are they no no i work with him twice a week there you go okay so here's what we could do you could continue doing your strength training with your trainer um and then what if you want you can work with one of our coaches for nutrition and then the conversation with your trainer is hey i want to scale down my strength training and so it'll probably look like two days with your trainer one day on your own and then the rest of it you're just walking and then take it from there and and then increase your calories we we got to get your here's the bottom line is we got to get your basal metabolic rate to go up before you can cut

1:21:51Sal Di Stefano:we can't cut from 2200 calories and we also got to get your body uh optimal and healthy before it's going to rescue it what when when if like the period the period the bone density those type of things are our bodies not optimal and healthy. And when they're not optimal and healthy, they won't respond body fat wise and building muscle. They will fight in your body. And so you're in, and you've done a great job this far of getting this far in spite of that. But the next level to this, the next level that you want, we have to first really do that. And like I said, it's the same conversation Corinne and I are having right now.

1:22:28Sal Di Stefano:And I, and man, it just, it breaks my heart because I know how, what it's like to get that test and go like man what the hell we're doing all this work we're we're on it and it's like it's like you know why because we still got to get healthy we get we just we just are getting there and we haven't got the results back from all the hard work we've been putting in and so there's that period of time you'll have to go through with the increasing the calories and just having somebody to kind of walk you through that and then the other but the other side of this let me tell you it's sick it's it's less work it's the body you're like that's what I deserve.

1:23:02Sal Di Stefano:It's your periods regular. It's, it's all stressful. It's all, yeah, it's not stressful. It's better. You eat, you eat more. It's less work, better physique. Everything's it's on the other side of that, right? Is it really is that. And so we just got to get there.

1:23:18Adam Schafer:Okay. All right. Thank you. Do you want, do you want somebody to call you? Do you want somebody to call you from our team? Yeah. Yeah. I appreciate it. All right. We'll do that and uh i know it's a disheartening because you're like man i thought i cut my training down and i was over training yeah and i i honestly like the the hardest thing for me is going to be not true i love i love lifting weights like i really like going to the gym and lifting weights like it keeps my head on straight honestly so like that that is going to be the hardest thing for me is going down even more like even when i went from seven to five i was like are you kidding me yeah

1:23:57Sal Di Stefano:yeah you'll like it you'll like it more yeah and you can still go to the gym that's right still go to the gym with someone like you i still actually want you go to the gym and then what it looks like is i'm like hey you're gonna walk on the treadmill for 45 minutes and then i'm gonna have you do this like mobility routine for 20 minutes and so you're still doing movement and you're still you're just not really hitting the weights intense for those those two other days that way you still you're in your routine you're still in your vibe whether you're like you're a music person or whatever you don't so i don't want to rip that off of you and be like hey you can't even go to the gym like no i want you still going to the gym do your thing but we're just changing the like we need to pull back on listen your stress bucket's overfilled and you've done really well by still getting results all the way there but it we've got to empty that out a little bit uh for it to start responding uh the way it should respond to you and during that process it's a little bit of uncomfortable phase but on the other side of it it's amazing and you'll be so you'll like it more you'll be so happy you'll get better performance and days you lift as well so you'll get to look forward to that yeah i'll have somebody call you all right thank you i really appreciate it sal i just wanted to let you know i giggle every time we talk about your dad being in italy and uh growing up with like a stick because that was my experience with my parents in portugal same thing like anytime i would complain about anything they'd be like oh i'm so i feel so bad for you what's it like growing up with electricity and running water

1:25:18Adam Schafer:that's good stuff that's a great i appreciate what you guys do you got it thanks thanks kathy yeah she'll be she'll be all right uh i think she'll do okay it's hard i mean when we ask the period question that's a pretty strong indicator well this is where i i had a feeling i had a

1:25:32Sal Di Stefano:feeling uh well i mean god this is top of mind for me because i just broke my heart uh yesterday

1:25:38Adam Schafer:to but she had to gain body fat and i and i sometimes i blame i blame myself because uh

1:25:44Sal Di Stefano:I knew that, but then, I mean, I think she looks so awesome right now. We're hitting PRs, and I thought, damn. She's so strong. Yeah, I'm like, you know what? I want to show her how much muscle she's probably put on already. And then what could have happened that I knew I was very well aware of could happen, happened, which is we just increased our body fat percentage, which is what's – but it's healthier, and that's why the PRs were happening is because she's getting healthier. That's right. But yet the – Better neural drive. Oh, yeah. But the results aren't, we haven't been paid back yet for it.

1:26:15Sal Di Stefano:And so a better coach, a better job of me would have been to delay that even longer. I should have waited another two or three months. That way, when we did see results, it was like that time had passed. And so, and this is kind of where she's at. You know, hers is related to her period. And this is what happens is when you're off hormonal like that, you're working against your body. And there's a period of time you'll have to go through to get healthy first. That's right. before it'll start to show you the results. Our next caller is Jana from Texas. Hi, Jana. How you doing, Jana? Hello. How are y 'all today?

1:26:48Adam Schafer:Good. Good. How can we help you? Well, it's a great pleasure to have this opportunity to visit with y 'all today. I've got some notes so that I can attempt to keep this concise because I will tell y 'all that I had dreams of what I would discuss with y 'all had I won the spend the day with my pump in y 'all's winter raffle. So today is actually my second chat with you guys. I'm a member of your muscle mommy group, and I got to visit with you guys in that first week when I was contemplating some goals back in the fall. I ended up going in a different direction after the chat, but it was based on some feedback that I received from Adam about what I thought I wanted to do and what it was going to take to do that, and I changed course.

1:27:34Although I would say I will probably go back to that in a upcoming season because y 'all released Power Lift 15 and that I'm excited about that in the future. So there's my plug for mind pump advertising. Appreciate it. So the email that was picked for the podcast, I'm going to say I would be remiss if I did not acknowledge that there's an aesthetic aspect to my fitness. And there's also some ego associated wanting to go after PRs. But I'm currently sitting in the midst of my 40s with realistic barriers and limitations to going after audacious goals in this phase of my life. So I have recently shifted in the last few years to a mindset of curiosity.

1:28:17And it's been a fun and fulfilling way to stay motivated and disciplined. It's kind of my version of seeking excellence in a season where I'm pulled in a lot of different directions. As a person who enjoys lifting weights and cardio, mainly running and cycling, my interest was piqued when Sal started talking about an unconventional way to combine cardio and lifting. And then when he actually said, hey, I want to do this, I said, you know what, this is my time. Shoot your shot. Just reach out and say, how do you realistically do something like this? I'm coming from a different angle from Sal because I enjoy lifting weights and doing cardio equally.

1:29:02I've been trying to find a good balance over the last few years, but I continue to find myself fatigued, more fatigued than invigorated with the alternating days protocol. call. So I thought it would be a fun way to challenge myself to actually try going a cardio week and a strength week. And then at the time you had not started your journey, Sal. And I thought, you know what, let's, I wanted to challenge you and say as a female in a similar stage of life as you, let's set some metrics and see what we can accomplish if we stuck to this for an actual season. Since writing the email, I finished Matt's HIIT, which followed your Muscle Mommy 15 programming.

1:29:48My very first program was within your catalog was performance, recommended to me actually by a physical therapist friend. So shout out to Justin, because most of those mobility days exposed a lot of my body's bad habits. So I'm currently in week two of Symmetry 15, and in the final phase of rebuilding some body mechanics issues that I had related to running. It seemed to me like the perfect time to try alternating weeks to see if I can keep working on my strength while also rebuilding an aerobic base.

1:30:22Adam Schafer:Okay, good. So how many days a week do you like to go to the gym? I actually work out from home. And what I've been doing is I kind of took the parameters of the performance, the three days a week. So I combine days one and two, three and four, five and six. And then I do day seven, one of the days on the weekend. So really, I'm currently in the really doing the strength training aspect about three times a week. Okay. And then cardio wise, what do you like to do for cardio? You said you enjoy doing it. What do you like? Mainly running, running or cycling. And I've got a pretty low base right now.

1:30:58So it's like, you know, probably four times, three or four times a week, probably four to seven miles is kind of my, um, is my current long run, but I'm usually, I'm, I've got a goal to try to get a baseline of 20 miles a week.

1:31:12Adam Schafer:All right. And then, uh, how's your recovery ability, sleep and all that stuff? How do you feel with your volume? Um, sleep, sleep is very good. Um, my nutrition is good. Um, I usually actually, when I increase my mileage, my, um, my nutrition goes up. I eat a lot more. Cardio has always been something that actually stimulates my appetite. So I don't have to worry about the, the under eating part. My biggest limitation is probably time. And I think that's also the problem with alternating days is because I try to do too much quality in my strength days and then go to quality in my cardio days.

1:31:50And there's really, I don't have a lot of room for the, I try to do super intense all the time. Yeah, you're doing too much.

1:31:58Adam Schafer:Okay, so generally speaking, what it would look like is the one week would be just strength training three days a week. All you're going to do is three full body workouts. You're not doing anything else. The following week, you're doing three cardio days. Two of them are going to be steady state. This is where you're going for your long runs or your long cycles. One of them is going to be more hit style where you're practicing your sprints. And it's going to be very short. So it'll take you 25, 30 minutes. and that's it. That's it. And you're just going to alternate from one to the other. So three full body workouts.

1:32:31Adam Schafer:The following week, three cardio days. Two of those are steady state. One of them, you're doing the HIIT style sprinting, which can be done on a bike or if you have good running mechanics, it would be sprints. Now the sprints look like this. You sprint all out for 20 seconds or so and then you walk and rest until you're ready to sprint again. So however long that takes And you repeat that like four or five times.

1:32:56Sal Di Stefano:I like, I like the maps, uh, 15 performance protocol that you're following right now as your strength training. Cause I think because of what you brought up with, uh, mobility and stuff, I think that's, that's a good program to follow. You keep doing that. Yeah. Okay.

1:33:09Adam Schafer:And it's just every other week. Okay. Well, right now I'm doing, um, I've done performance and performance 15. I'm currently, I've just started symmetry. I've been doing the, yeah, that's good.

1:33:19Sal Di Stefano:Yeah, that's good. but with this i could probably switch from the symmetry 15 and actually do the full symmetry

1:33:26Adam Schafer:yeah how many days a week is map symmetry full symmetry is a three three i believe or four depends the phase yeah yeah so so with symmetry you would do it one week and then one week off and the off week would be the week where you're just doing cardio okay that's that's literally it and i'd love to have you back on in 60 days to get to get some feedback on how you feel and all that yeah i'll i'll do it sounds like good let's have you back on in 60 days let us know how it goes sounds great thank you guys you got it all right all right i mean i might at some point you know with you guys create a program and protocol like this but just to be clear for me yeah none of this is performance based none of it is to try to improve my aesthetics i'm not doing it because i I want dramatic increases in any kind of performance.

1:34:15Adam Schafer:You're trying to interrupt the cycle. I'm trying to break the chains of my addiction to strength training. Yeah. So that's it. And I'll report back on what I noticed, but I'm not like trying to get. No, and to be fair, if we do kind of construct and create this, I would like to run it as a performance element to that as well so we can compare. No, if I run.

1:34:32Sal Di Stefano:Because most people would want it for that. That's right. Most people, this is attractive. Just like she said, I love strength training. I love doing cardio stuff. That's exactly what I would do.

1:34:40Adam Schafer:In fact, I have some good ideas around it. We'll have to experiment with that. I think it's a good idea. One version I have is more strength-focused. One version I have is more cardio-focused.

1:34:49Sal Di Stefano:Oh, that would be cool. You could really, that's cool. That's right. That's right.

1:34:54Adam Schafer:One version is for someone who wants both but likes the cardio. The other version is someone who likes the muscle and strength. I see. But they're both alternating. Yeah, that's smart. I like that. Our next caller is Syrah from Nevada. Hi, Syrah. How you doing, Syrah? Hi. How's it going? how can we help you well um i sent in quite a story but basically just was going to boil it down to three important things um for for one i have a tendency to over train um i didn't tell you that my with my jiu-jitsu background i um i usually train about six days a week but i recently had to dial it back thanks for the holidays for a whole month so um my three questions are i want to keep working out with my husband over here who started working out with me again and so i don't want to ruin that vibe that we have going on and but i also have things that i need to work on like my shoulders i ripped my shoulders with my boys at the lake um i ripped completely.

1:36:05So if I keep on them, I noticed that I start having pain again. Um, I want to keep my jujitsu schedule. I coach jujitsu five days a week. So it's important to me. And also I love the mountains. So I need to spend time out in the mountains running or hiking. So those are the important things I want to keep doing, but I, um, I'm not there right now. I'm only training jujitsu do three days a week. I weight lift with my husband twice a week. Um, but that's where I'm at. And I want to be able to add all the stuff back in without overtraining.

1:36:41Sal Di Stefano:Well, you're adding all the stuff back in would be overtraining where you're at right now. It's perfect. Yeah. Three that where you're at right now. Yeah. Where you're at right now is perfect. Adding back in means you're overtraining. I mean, you're right. You're already right there. Anyway, it's like this, uh, three days a week of BJJ plus two days of strength training is about 14 ,000 steps a day. Yeah, plus 14 ,000 steps a day is already redlining. Any more than that is overtraining, injury city, sleep disruption, no results, all the things.

1:37:18Adam Schafer:So what's the question? is the question can i add more training or is the question yeah change like a different goal well yeah so i also sent in a photo of myself because um i do carry more fat than i would like to um it's not the most important thing the most important thing is staying active the most important thing for me is staying healthy i'm 50 so um and i have grandkids now So I just want to be able to keep up with everybody. My kids, I have kids that train jujitsu also. So adult sons. So I like to join them sometimes. But and like I said, my shoulders, I've been off for a month and I've noticed I started having issues with them again.

1:38:05So that I need to add back in. I know that. So how can I keep my weight training with my husband at the two days a week? I get what you guys are saying. I want to go six times a week, but it's really unrealistic, and I know that. I got sick from doing that.

1:38:23Sal Di Stefano:Yeah, yeah, no, it's very unrealistic. You're already there. I get what you're saying. I guess there's a whole lot to it. Yeah. Well, no, there's like, okay, so you're already doing a great routine because you like BJJ, and it sounds like that's a big part of your life, so we wouldn't mess with that. Everybody's all invested. You like training, strength training with your husband. We're all pro that. I love that. And I love that even if like what it might look like if I was coaching you is like, depending on how your body is feeling, one of those days with him, you're really going easy. And the other day is when you're kind of getting after it out of those two days, because that's plenty of intensity.

1:39:04Sal Di Stefano:Before you guys get into your weightlifting routine, a good mobility routine around your shoulders would be a optimal way to always start that lifting routine and then try and do that throughout the week to keep those shoulders healthy. So that's what that would look like. I would do stuff out of our Prime Pro. I don't know if you do have Prime Pro. Yes, I do.

1:39:26Adam Schafer:Okay, so I do the shoulder mobility, shoulder and scapular mobility stuff on there daily daily that'll help okay okay yeah and i haven't done it daily i've only um like i hit it three days a week um when i was doing it consistently um i did like doing like the overhead press and um i haven't added that back in because that's not something he'll do but it's probably not i don't know you i sent what i was doing for workout do you think i need to add more weight for you know shoulder work or should i just do the mobility do you have it doug that she said she sent in her workout i don't see it up there let me take a look at it yeah let's see what it looks like here um box squats dumbbell press dumbbell rows stay two squats reverse curls reverse barbell skull crushers it's it's fine um i would add mobility i think a big part of your routine should be yeah should be mobility yeah and i would do 10 to 15 minutes of it uh once or twice

1:40:29Sal Di Stefano:a day every day i mean an easy an easy thing for us is to let us send you maps performance and just do it two days a week so we have maps performance two days a week we also have mobility days in there so if you were to do anything else it would be those mobility days so that's what that's an easy one so what would be an easy solution is we're going to send you maps performance it's it calls for three days of lifting and then two mobility days only do two of the lifting days two foundation days the two foundational days okay you're more than welcome to do the if you're going to do more stuff do more mobility stuff so follow the mobility stuff focus on your upper body so shoulder scapula stuff so that's that's where you'd put your focus on on the mobility and follow that the way it's laid out uh you'll get tremendous benefit from what you're looking for i do want to address something you said just because you said it because if you're my client this would be a longer conversation more than once probably um you brought up aesthetics okay um you the way you are training you're training more for longevity health and strength like like you if if you're trying to do bergilia jiu-jitsu and you're trying to work out with your husband uh and then you're also like i want to do uh aesthetic something's got to give and I think you're in great shape.

1:41:44Sal Di Stefano:I think you would smoke 99 % of anybody else your age at a lot of things. The amount of steps you take with hiking and activities and jujitsu, I think you're in great shape and are doing a hell of a job, especially if we take care of them shoulders. So if that's really desired outcome, that's it. Now then if you said to me, Adam, I want to get this body fat percentage and look a certain way, then I'd say we would completely change the way we train to go after that goal and we absolutely could do that but that means we would we would modify jiu-jitsu and modify the other activities to do that yeah

1:42:20Adam Schafer:so in my opinion not worth it and totally not worth it it's not a worthwhile trade you won't be happy okay well i was gonna say could i do it seasonally maybe absolutely absolutely yeah you could

1:42:32Sal Di Stefano:Absolutely. We could go through a phase where you go. Yeah, we absolutely could go through like a three-month phase where you're like, hey, let's make aesthetics a priority. And then we build a complete diet, workout routine, and movement schedule around changing your physique to a certain way. You could totally do that. This is also, and I don't know where you're at, this is where the value of like having a coach take you through this process is like I would coach you through that, show you how to do that on certain seasons. And then once we kind of gone through that, you get it. And then you could do it the rest of your life.

1:43:06Sal Di Stefano:You can decide, you know what? Every three months out of every year, I'm going to get in like the best physical shape I can get in. And that becomes my party. The other nine months of the year, I'm balancing my jujitsu strength training and stuff like that and performance. And that's a very healthy, awesome way to schedule your year. As long as you're comfortable pausing some of those other things and really like prioritizing, focusing on it, you know, for those three months, So you would gain a lot of benefit from that.

1:43:33Adam Schafer:But I'm going to tell you this. Here's my opinion on this, Cyra. Yeah. You love jujitsu. You got your whole family involved. You're doing this workout with your husband. You're winning. I don't think you're going to be happy going through seasons of trying to get cut and cutting the jujitsu down and doing more bodybuilding and all that. I don't think it's going to be a worthwhile trade. I think you'll try it a couple times. It's not worth it. It really isn't. You need to try it to figure that out. You're performing well. You look healthy. Like, you're fine. Sure. You're totally fine. I think your issue is going to be over training.

1:44:03Adam Schafer:I think your issue is always like not doing too much. That's the only thing you got to worry about. Okay. Well, I really appreciate you guys. You guys are awesome. I love all your stories. Thank you. And yeah, I really appreciate it. No, I did buy your recent release. What was it called?

1:44:21Sal Di Stefano:Grade eight. Grade eight. Yeah. Yes. You can do that. I did buy that recent release because I thought, well, that would be. Okay.

1:44:29Adam Schafer:You could totally do that. The only difference is you're not doing two days a week of strength training. You're doing one lift a day. So your husband and you would just do one lift a day together.

1:44:39Sal Di Stefano:That'd be a great program, though, too. Yeah, I can only work out. Yeah, okay. We can only work out twice a week together. You could do this. You could take the eight exercises, and you could put four on one day and four on the other.

1:44:52Adam Schafer:That's going to fry her. You think so? Yeah, yeah. Okay. All those compound lifts in one day after jiu-jitsu. It might fry her. Yeah, it might be. There's a fatigue component there. I do try not to lift on the days that I do jiu-jitsu. So, like, I'll make sure that I train, although I am fried, like, the next day. Yeah, I think what you're doing is totally fine. And just watch the volume on the strength training and enjoy it with your husband. You're good. Your issue is going to be going too far. I think you know that. Yeah. Yep. I do. Yep. I know that. All right. You guys are awesome. Thank you so much.

1:45:29Thank you, Syrah.

1:45:29Adam Schafer:So are you. All right. Thank you. Yeah, there's a fatigue component, right? So you take the grade eight.

1:45:35Sal Di Stefano:Yeah, there's a lot.

1:45:36Adam Schafer:And you do four compound lifts in one day with jujitsu. That's going to fry you. But like one a day. They're not accessible. Well, I'm trying to.

1:45:43Sal Di Stefano:Well, you could do it to where there's only about two compounds. It's not eight compound lifts. You have a sit-up in there as one of the eight. You have a windmill in there as one of the eight. so it's really so it'd be two or three but you're but you're i mean you're right like i wouldn't i

1:46:02Adam Schafer:would my strong feeling is when you're doing intense um any kind of intense athletic uh you know routine jujitsu or you're you know soccer or you're playing water polo that you could lift twice a week or you could do a little bit every day and even if the volume was controlled all the same i would bet no no no i'm not obviously better but she can't do that she already she said that

1:46:25Sal Di Stefano:right away and i could eat you could take i could take the eight and you could modify it but it would have to modify it totally yeah but i'll tell you i'll tell you people listening right now

1:46:33Adam Schafer:that's like uh if you love what you do and you're fit and healthy and you're doing a sport and you think man if i just lost four percent body fat maybe i'll stop doing this thing i love for a little while to get the it's not worth it i guarantee you'll come out and you won't be happy

1:46:45Sal Di Stefano:she's a brown belt in jiu-jitsu she hikes 14 000 steps a day she said she's 50 she looks like she's 30. She's a grandma. You're fine. She's kicking ass. You're fine, dude. Yeah, yeah. So it's like, but that's why I wanted to bring up the aesthetic thing, because she said it, and I'm like, yeah, of course. Yeah, we could totally radically change your entire life and focus it around looking a certain way if you really wanted to, but then it would impede on these things that you've already said that you love. It's like, you're healthy. You're doing great. If you like Mind Pump, come find us on Instagram, Mind Pump Media.

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