2821: If You're Not Doing THIS You're Leaving Gains On The Table

17:40Sal Di Stefano:days a week or something like that yeah i guess that makes sense because you uh you get your lift so early and then you're that's it you're like you're and it's just a nice combination because i do it you know post-workout yeah have you considered doing it with your your one week on

17:52Adam Schafer:one week off and like making that i definitely do it more on the weeks i don't live yeah because i feel like i feel like that would be a great i spend more time yeah i spend more time in there uh another form of exercise here's a good one that because we've we've kind of pooped on this one for a while is pilates is could i think of an application of pilates that would help yeah with strength i do because of its end range stability that helps build you know where Pilates might be a phenomenal application with strength training. This dawned on me earlier today as I was thinking about this segment of the podcast is because I'm thinking about all the different modalities of exercise.

18:27Adam Schafer:I'm like, would there be benefit to this? Would there be benefit to that?

18:29Justin Andrews:Is there any place for this?

18:31Adam Schafer:One of the hardest clients, types of clients I ever trained ever were people with hypermobility. Hypermobility is so different. And a lot of it was hard because you have to train them in a counter way to what you normally would do. So some of the hypermobility is like super crazy range of motion. You limit their range. You have to limit their range of motion. Yeah. Because if you go to their full range of motion, injury is like, they're going to get hurt. They're just lax. Everything's relaxed. Pilates, with its short, kind of pulsing exercises at end ranges of motion, would be excellent for somebody with this hypermobility who's strength training.

19:09Adam Schafer:who finds that they get injured when they go ass to grass and squats and stuff like that you're

19:13Justin Andrews:really trying to condition to become more rigid that's right in those ranges of motion and it

19:17Adam Schafer:would be something because because with hypermobility uh the limiting factor to strength gains for them oftentimes is pain and it's tough because everything they see on on social media is

19:28Sal Di Stefano:like here's a full range of motion i think the i think that there's i think i can make an argument in a case for almost every modality you're thinking exactly you're thinking about um the reason why we and i'm sure right now people are all scratching their heads because you're you're saying all these positive things about pilates you're saying all these things about cardio the reason why we don't is that the nuance that comes with that uh rarely do i meet somebody who i think has the perfect balance of pilates to their strength training routine and everything else that they're doing they're all in on pilates and their goals or the person who who utilizes cardio to increase vo2 max so they can then get more out of their workout is a cardio junkie it's like or the you know so it's like or the person that is uh into yoga talking about anomalies they call themselves a yogi and they do it three to five times a week and uh little to no strength training with traditional right and so you know it's it's it's tough to on a podcast without this specific this is why if you if you're really always really interested in my opinion on our strong beliefs on all these different modalities that people ask direct questions like that we answer generally is listen to our live callers because now we're talking to a specific yeah because we just had a live caller the other day that i remember i specifically remember telling her like oh yeah do your pilates because she loves pilates but also listens to the show and here's what we're talking about with strength training so it was like i think we prescribed her two days a week of full body strength training one day of her pilates and then encouraging walking the rest of the time so you know when when you have a client who's sitting across from you and they tell you they love this thing or they feel so good when they do it i would never tell them never do that or oh that sucks or it's terrible for you it's like especially they're moving their body they enjoy it it's like they're gonna repeat it that's all factored in but if that same person is like i do pilates three four times a week and my goal is to build i want to build my butt i want to build my butt and i wish i had a little more shape to my shoulders they are like i want to lose some body fat for that well it's like well listen when it comes to reducing body fat sculpting your butt sculpting your shoulders that's not the best form right um it doesn't mean that you have to get rid of it but i'm saying that let's why don't we use the right tool for the thing that you're telling me about will still include the thing that you love a lot because i don't want you to lose that i think that's important and so the prescription looks something like that two days a week full body strength training do your one week of pilates that you love to do and it has lots of benefits but now the majority of your work is utilizing the tool that's best suited for the things that you're telling me to and you said back to me my body's perfect i don't want to change it it looks exactly how i want i love my body fat percentage way it is and i really love doing pilates but i hear you guys talk shit about pilates well don't stop it keep doing it you have the you have the aesthetics you want you feel good you love doing the thing but it's people come to us with specific goals and then they they want to shoehorn it into the the class that they love or the modality that they enjoy and it's like okay okay, well, you got to pick and choose.

22:22Sal Di Stefano:Either do the thing that you'd love and just love it and enjoy the benefits that it gives you. Or if you really want the thing that you're telling me and describing to me, this look or this performance or whatever it is, and then I tell you that's not the best tool for it. Don't get defensive like I'm attacking your modality.

22:39Adam Schafer:This is the beauty, I think, in art of coaching and personal training is that there's lots of nuance and conversation and it's, depending on the question, You can have a very specific question for a specific goal, and then I'm going to give you a specific answer. But it doesn't always apply to everybody because people have different goals, different personalities, and there's different applications. And so I just thought, you know, there's probably a segment of people listening who are super diehard strength training, which is great. That's me, who might be leaving progress on the table because they're not using these other modalities to augment.

23:18Adam Schafer:And you could definitely augment strength training with other forms of exercise and find that strength training become far more effective. So I got a study for you guys on fish oil that Max Lugavere just posted. Oh, really? Yeah, which is really cool. Relatively new or what? New one. Okay. A new randomized double-blind trial found that taking omega-3s daily for three months significantly improved stress, anxiety, depression, sleep quality, and everyday memory in adults with psychological distress. So people who are stressed, who have a lot of stress in their life, either due to work or sleep issues or kids or whatever, taking a daily intervention, 500 milligrams of EPA, 250 milligrams of DHA, improved nearly every psychological measure that the researchers tested.

24:06Adam Schafer:Interesting. Just a wonderful, inexpensive, healthy supplement that you can take that will help your brain. by the way this also it's also great for your blood lipids it's great for uh muscle function overall health longevity it's like one of those one of those things that's probably for most people i would say it's a it's it's in the top it's in the top 10 for sure a lot of people

24:31Sal Di Stefano:are deficient well it seems like we're moving more and more in that direction with the the type of stress that people deal with it's so funny how as a society we've we've flipped in the last 100 years we had we were we're much more uh closer related 100 years ago to like how we originally evolved which is the line stress yes acute like war you know what i'm saying like this is like crazy right stuff like that and i mean and but today it's not like that it's uh political drama and just staring at your screen and intaking all this negativity and political divisiveness like it's this low level chronic stress all day all the time that i think people don't perceive as bad because it's not as scary as a bomb's coming you know but it's more it's consistent and all the

25:20Adam Schafer:time it's so wild you're going there so before i do though i want to recommend that people because fish oil uh isn't all the same quality oftentimes it's rancid it's not high in you know the kions kions is the best they have really really good fish oil super high quality so people listening because you can go to the grocery store and get that poke test.

25:39Justin Andrews:Yeah, dude, if it smells fishy

25:40Adam Schafer:and like, it's probably rancid. Uh, and you can go to the grocery store and get like their brand if you buy official anyway, it's not the same. It's not the same. So, all right. Uh, it's wild that you just said that Adam, cause I'm, I was just listening to a book today that talked a little bit about that.

25:54Sal Di Stefano:Yeah.

25:55Adam Schafer:And I think what we've been doing is placing the blame on the type of stress and not on something else that's been missing in our life that we used to have that made a, it made us so resilient. So it's not the stress as much, which we're pointing to, you know, this low level, constant stress, people texting me, emailing me, I'm busy all the time, you know, versus back in the past, like you said, you saw a line.

26:19Sal Di Stefano:I know where you're going. I'm

26:20Adam Schafer:going to, I'm going to, so it's, it's okay. So trip off this. So here's what led me down this rabbit hole. So there's this like interesting phenomena that was studied with war veterans. So people would serve and when their time was up, they'd go home and a significant percentage of them would reenlist to go back. And they were studying this and like, what?

26:43Justin Andrews:Why would you want to go back?

26:44Adam Schafer:Like, why would you go back to living in the barracks, eating military food, potentially being in danger why would you trade being at home or being in society like what's going on and so what they found was uh it really had to do with i'm going to loosely label it as community because they had community so here so this is what i wrote i literally this is a quote from the book okay what and there was this researcher i can't remember his name uh i'm going to find his name for you guys. He's an American researcher, Japanese name. And I think I was telling you about it today, Doug. Wasn't I giving you a little bit of his name?

27:25Adam Schafer:Yeah. So I'll get his name here in just a second. Here it is. His name is Shinya. Let me see. I can't remember. Shinya something. I'll find it. But anyway, he did a big study on this. And this is a quote. He said that in modern societies, people now pursue what are called duty-free relationships. so duty-free relationships are like relationships that don't require a lot more like an acquaintance yeah it's like we're buddies we're friends it doesn't require a lot of responsibility and help we're not like doing life together it's just like hey what's going on and then and then i'm isolated and that's it yes so these relationships and they also are pursuing subjective forms of well-being which are based on things like self-esteem and the verification of the individualized self and they're discarding interpersonal forms of well-being based on social support and community so what they find in these studies is when you have real community and connection we're actually doing life with people where people know about your challenges not just the surface stuff like we hang out on the weekend here and there but like actually like we're helping each other we become very resilient like super resilient so you look like older societies were like you know world war ii you know london getting bombed a lot more intensive

28:40Justin Andrews:little relationship for sure it takes more work it takes a lot more work but the payout is much greater i'm sure and i've heard that from veterans that uh you know it's like they leave their brothers out there and it's like they just long to be back with them it's like a purpose that's not

28:56Adam Schafer:matched you know in civilian life his name is shigehiro oishi uh who wrote this and he talks about how it's just kind of organized this way. And I think a lot of people can kind of relate. Like a lot of people live in neighborhoods, especially out here in California. Like you don't really know your neighbors. You might say hi to them or whatever. Yeah. But back in the day, like you did life together. And your kids would go to the neighbor's house and then you guys will help each other and someone's sick and let's all bring them food. And now the drawback of that, I guess, you could call it a drawback, which is what we all run from, is like they know your business.

29:31Adam Schafer:and you want to kind of be left alone or whatever. People used to knock on people's doors without calling. They would just knock, hey, what are you doing? If someone knocks on your door now without calling, you're like, what the hell? Don't answer the door. Nobody texts me first.

29:43Justin Andrews:Are they going to borrow stuff from your refrigerator? Yeah. Dude, what was open?

29:49Adam Schafer:What he's saying is that modern societies, which is focused on individual pursuits and this kind of individualized kind of society, he's like we live in and now we live in in societies where the majority of the people that you run into are strangers yeah the vast majority are strangers i mean social social

30:10Sal Di Stefano:media is like the junk food of connection totally you know and and personal connection with neighbors and relationships is like the slow way of cooking real food yeah you know it takes time yeah it's work, it's effort, you know, it's like, but it's, it's way better when you do, you know, but I think that's just what has happened. And it's so quick and easy to just, and it's funny because I think the younger generation that grew up with it thinks that they're more connected because at the touch of their phone screen, they can be talking to their friend who's a state away or at all times they can be DMing back and forth throughout the day and not see them.

30:51Sal Di Stefano:But there's something that's missing without that human touch. I mean, obviously, we feel strongly about this with the decision of the business in the last year of just, we're going to, it's like, there's going to be a clear divide. There's going to be people who are going to say, just like there is with junk food, right? They're going to be like, who cares? I like the way it tastes. It's easier. They don't know my drama, my personal issues. Like, I don't care. And they're going to go all in on that direction. and there'll be other people that value the whole foods and the slow cooking process and that and go like, I want human connection and places in my life where I can do it the old fashioned way or get reconnected to a human, I'm going to.

31:35Sal Di Stefano:And I'm willing to even potentially pay more money for that and do that. And I think that we're heading very quickly in that direction where most things will be like, I mean, we were talking off air and so curious to continue that conversation. like you know we think that personal training happens to be one of those professions that you really value the interpersonal connection like in fact so much that you can be kind of an okay trainer uh and uh but people keep coming to you but people keep coming to you and they love you right and what i mean by okay and what i mean what i should let me define okay better because you're you would still be a good trainer you're just good in different ways like you're not the most educated.

32:16Sal Di Stefano:They don't have the best programming. Yeah, you're not the most knowledgeable, but you're likable. And people like coming to you, which is probably the number one trait a trainer can have is to be likable. You could have a decent business. Now, throw in some experience and some real serious knowledge and you become extremely valuable. But what professions do you, what else do you see like that? And what other ones do you not see? one of the things that we were talking about, because I know your family is deeply in the finance world. It's like - And they're so mad whenever I - I know they are, but it's just like, I'm with you on this.

32:50Sal Di Stefano:Like, I don't give a shit about my finance guy so long as he brings me back more than 9%. You know what I'm saying? Like, he could be a dick. He could be like, it's so impersonal to me. And, but it's like, yo, we did 13 % last quarter. I'm like, all right, keep going, guy. You know what I'm saying? Like, I don't care.

33:06Adam Schafer:The argument I made to them was I said, you know, when you work with a person, because they're like, oh, personal training, AI is going to be. And I said, listen, every time you work out with a trainer, you spend an hour with them every time you work out. Every time you make a trade, your client isn't sitting with you hanging out for an hour. You might meet with them once a quarter. Yeah. You might have to do it in your sleep.

33:25Sal Di Stefano:Well, listen, just to play out their argument, I don't disagree that there'll be some people who are like, I just want the result.

33:32Adam Schafer:That's right.

33:33Sal Di Stefano:Tell someone to check all my aura ring, track all my data, tell me what I need to eat today. and that's all they want from it. But I'll tell you something right now from someone who trained a lot of clients and been in this for a long time, 80 % of the clients aren't that. 80 % you felt more like a therapist and a friend. That's right. And so, yeah, there's 20 % that were like, yo, Adam, I got 18 weeks. We got to look like this. I got to do this. Tell me exactly what to do. I'll do it. That guy probably does pay for an AI that's a quarter of the price of what I would be charging to lay out the perfect blueprint for what he's going to do and he's going to fall through.

34:06Sal Di Stefano:But that is such a small percent. That's right.

34:07Adam Schafer:of your of the clientele i'll argue this that in a society that's that's just running towards uh you know lack of community because where do people find community now right it used to be your neighborhood your church uh what is your like city you know meetups or whatever yeah like that doesn't really happen anymore i believe gyms uh are going to be a great place to find it where you have great culture you know everybody you work with your trainer anything people are going to be And because people are so still, they still want to look good. What was it? They still want to get fit. They're still going to go in that direction.

34:41Sal Di Stefano:What was it Arthur Brooks said the other day? I heard him say something. It was the first time I'd heard him say that, that what activism replaced. It was something around. Motherhood. Huh? Probably motherhood. No, it wasn't motherhood. It was something else. I wish I remember what I want to say. It was, it was either church. It was something more related to church community, that direction. Cause you have this sense of belonging towards a better, a higher cause. and so that's like why there's such a high level of activism is because there was such a low level of that i wish i remember but he the way he articulated was the first time i'd heard him say that i'm like oh i gotta remember that that was a really interesting conversation but it's

35:18Adam Schafer:really interesting again to look at like because uh i've already been kind of looking at this research and it just it gets keeps confirming it like what is it about stress why are we suffering from all these effects of stress, is it because we're bombarded with stress? And the old, I guess the old message was, it's the type of stress and it never goes away. And I think that's part of it. But then you look at the data and you see some people are just really resilient. And it's like, why are they so resilient? And it's because they have tight community and a higher sense of purpose. And suddenly they can handle way more stress.

35:55Adam Schafer:And I gotta tell you, listen, my dad, the way he grew up, They didn't have social media. They didn't have constant reminders. But he didn't grow up without stress. I'm going to tell you right. They were poor. No. He was working since he was nine. Sometimes they didn't have food. Like, that's really deep stress.

36:11Justin Andrews:You build up your tolerance just like a muscle.

36:12Adam Schafer:But he speaks so fondly about growing up because the community was really tight. Where he grew up was really tight. Everybody knew each other and were with each other all the time. And it just makes you super resilient. I think that's the big problem.

36:25Sal Di Stefano:Well, you also, there's so many factors, too. I shared a clip from that minimalist podcast about, isn't it wild how we have, the poorest person has more than what kings and queens had.

36:38Adam Schafer:Oh, yeah. Just because it didn't even exist.

36:41Sal Di Stefano:Right. And so the real secret is appreciating and loving what you do have versus always focusing on what you don't have. and I think that the haves has happened so fast for us and for so long that like people have become numb to like going like, do you know that literally just like what, a few hundred years ago, having warm water when you wake up every morning before work was like mind blowing. The fact that we like have - There's a place in the world where that's still the case. Yeah, like that's crazy. That's crazy that almost everybody has that as like a base necessity thing that they have, which that would have been the ultimate luxury at one point is to have, you turn on a faucet and instantly, because every morning you got to bathe or shower.

37:28Sal Di Stefano:Most people probably been doing that for a very long time. You just walk over at your house that's so small or doesn't have this or doesn't have that, only has one television in.

37:38Adam Schafer:When my dad was a teenager, like 15, 16, and at the time he's like deep into work. So he's like full working, whatever. his mom would warm up water and fill up a bathtub and just keep filling it with pots that's how i used to do it until it was warm and then he's he jokes about it but he goes we would all use the same water yeah and we'd start with the baby and we'd end with the dirtiest person which typically was me or my dad because we were working so it's like the baby then the next person the next person then you end up you wouldn't just dump it because he can't keep having water they can't keep having warm water.

38:11Adam Schafer:But yeah, it's really interesting because, uh, uh, my friend Chuck really talks about this. He's good at this cause he's done lots of mission work. Um, and so he's gone places where he doesn't know anybody. And he talks about this. Like you gotta, you gotta go do work. You gotta go and actually make friends. You have to go and be a part of the community. It doesn't just happen by accident. You have to go. And he actually talks about this. He's like, Oh yeah, I, I see some people that I'm like, I want to be that person's friend. And I would like consciously put the effort in to be their friend and build community nobody really does that anymore i think we just

38:41Sal Di Stefano:kind of like we accept to fall into it we're also you're i mean we're you're you're talking from a place of being in the silicon valley which is probably the worst one of the worst yeah because there's places in the i mean even in my little pocket didn't you say who was it that you know that live my sister my sister my sister lives in the the like deep part of that or mid middle of texas and uh out in the middle of nowhere and like the whole neighborhood every friday is on the front lawn like the whole neighborhood they all barbecue and they got their little lawn chairs they fold out and everyone's just kids are running around on their bikes all over the place and that's like every friday like every friday it's a thing that everyone's doing and it's normal and it's not like you needed an invite or a flyer goes out it's like it's like it's just expected that feeds your soul yeah and so there's communities like that i mean i like i feel really cool about the place i'm in a little cul-de-sac um they're a lot of people all of my neighbors are older but they're all they all go out and do their own yard and they all know each other my name one of my neighbors has eggs he comes over probably once every other week and drops off extra eggs to us i got another neighbor that you know older anytime we see ambulance or anything coming in and out there with his wife one of us is over there asking if we can take someone so there's a there's that i mean that's what's also what drew me there like so like because you don't see that i also have lived in many houses before that that i live there around here i live there i I remember our condo that Katrina and I lived in when we first got together, or shortly after.

40:07Sal Di Stefano:I lived there for two and a half, three years, and I never met any neighbor next to me. And our homes were connected. We literally could walk outdoors five feet away, and I didn't know their name, nothing.

40:24Justin Andrews:It's like a total commuter mentality. Even the schools, when I was at Sinsley State, It was like you just show up, you do your thing, and you peace out. Yeah, and nobody's staying to hang out. And the only ones are the artificially manufactured ones, like the fraternities and sororities. That's the only way you could build any kind of community there. That's just kind of a conundrum here in this area.

40:45Adam Schafer:I was thinking too while I was listening to this study, I was thinking of my own tendency, and I think this is natural for people because I'm like, why are we moving away from it? If it's so good for us, why did we move away from it? And I think it's because it takes work. It takes work. Like to give you an example, if something's happening to me personally and I'm struggling, right? And you come up to me, when you guys come, hey, Sal, what's the matter? I don't want to talk about it. Leave me alone. And I genuinely want to be left alone. Yeah. But then as a good friend, you see something's really, you're going to kind of corner me.

41:15Adam Schafer:No, no, man, you got to talk about it, bro. Yeah, yeah, yeah. And I might be resistant and I don't want to talk about it. But then afterwards, like, man, that felt good.

41:22Sal Di Stefano:So I don't think it's just that, Sal. I also think that it falls in line with a lot of the other things that I try and defend with where we're currently at. We haven't seen the fallout enough yet to course correct. So we're still in the middle. I mean, iPhone's been out for, what, 20 years? Has it been that long? Really? Is it 20?

41:44Justin Andrews:Actually, I think so. Two decades already.

41:46Sal Di Stefano:Yeah, yeah. But that's not a long. I mean, two decades is not a long time. First of all, it took the first five years before people started to really even adopt it. So it's really only 10, 15 years that everybody has kind of adopted it, right? And social media came, what, maybe 5, 10 years after that, so 15 years, somewhere around there. So we're, and it's just now becoming a conversation, you know? I mean, to the point where when I was first bringing it up just, what, eight years ago, tease, nobody knew about those books, no one was talking about that stuff. So the fallout hasn't, and there's not enough communication, and there's not enough to see, like, oh, wow, this shit's kind of messing us up.

42:23Sal Di Stefano:you extend that out another decade or two and it'll course correct i think that people will be like oh wow like and then and it starts it's starting to happen i think gen z's kind of

42:34Adam Schafer:figuring it out a little bit with if you see what kind of they're trying i think so too yeah i think they're all kind of like okay we need to like hang out with each other uh millennials really had the worst because they grew up with it right in the middle yeah well to the point where i remember

42:48Sal Di Stefano:hearing things uh that were like if you're if you don't learn it or you don't figure it out you'll be behind you'll be left behind and so it was this idea of like oh give your kid this this tool right away so they could figure it out because that's everything's going to be and there was some truth to that everything is built off of that is surrounded around that and and the kids that don't know it really inside and out probably are doing okay business-wise related to that but we didn't know what the ramifications uh of that were long term and i think we're we're starting to piece that together i think so extend it out and i bet you you see more and more i agree

43:24Adam Schafer:i was gonna ask you adam uh as you were talking you you i remember what you were saying off air about uh the calm and sleep from prescriptions yes dude so i i tried it too have you tried it i haven't tried that i've been doing the methylene blue quite a bit though bro fire it's fire it's actually really

43:46Sal Di Stefano:effective what was the name of the doctor who we had on I know he hasn't aired yet Doug Dr.

43:55Justin Andrews:Schur let me get his name here because his episode hasn't aired Dr. Scott Schur so Scott

44:04Sal Di Stefano:that's what I was looking for Dr.

44:07Justin Andrews:Scott Schur

44:08Sal Di Stefano:he came on the show one was great interview so look forward for the audience to hear that one that's a lot of good information so good yeah really really good and uh set me up with a stack he knows obviously i've been working on my sleep and so i've been sharing my sleep score so people have been seeing i've been i first time in my life i've ever hit 90s so i've i've had 290 now so i've had a 90 to 92 legit so i consistently am in the 80s which in the past never was hitting in the 80s I still have my occasional if I had alcohol like four or five nights back and that disrupted my sleep I had not the greatest score but man that stack like you feel it like I I'm such a fan of supplements that you know me I'm so skeptical about yeah yeah like there's not a lot of things where I'm like oh yeah I feel that it's it was measurable on your very measurable yeah so I did the

45:00Adam Schafer:so the calm and the immune one have an extract or compound from cordyceps. It's good for immune system, but it also increases REM sleep. So I did just that. I think it was the immune. So it's not even supposed to make you sleepy. In fact, you could take it before you work out for athletic performance. You could also take it before bed because it boosts REM sleep. And I definitely woke, wake up more rested.

45:25Sal Di Stefano:So I took a half of the calm and it's called a torch, right? Trokey. I don't want to say torch. torch trochee what is trochee what does it mean it's a little you can do a subling is that what that means a trochee is something that dissolves in your yeah but you could just swallow it too yeah yeah so i i took but it hits faster if you if you did so and i so i did like that it does have a you mean it has like a mouth numbing feel to it um so i took a half of the the the calm and then the sleep i think i took a full uh and yeah within 30 minutes i felt like yeah it was nice so it was really nice and I had a great good sleep too so I am definitely a fan of the product already and a fan of him I really enjoyed that podcast so that was a really good one for sure

46:15Adam Schafer:I learned something really interesting the other day and then I confirmed it with a friend of mine so I was out to dinner with my friends Griffin and Katie and they have a son who's autistic so have you guys heard of autism fever? No.

46:32Justin Andrews:Fever? No.

46:33Adam Schafer:So parents will report this and there's studies on it. Uh, and I confirmed it with them. So parents with children with autism will notice that when their kids get a high fever, their symptoms of autism, like almost go away. Oh, interesting. Look it up, Doug type in autism fever. I've never heard of this. Yes. And so I brought it up. We were at dinner and they were talking about their kid. They're great, great parents. Such they're, they're awesome people. Griffin is like, bro, he's like one of these people I could talk to and get like, super deep on pretty much any topic. He's like one of those guys that like will have a quote from a book for every conversation.

47:08Adam Schafer:He also loves conspiracy theories. So if you ever meet him, Justin, yeah, he's on that level. But we're all talking and I'm like, oh, I read about something called autism fever. And his wife looks at me and she goes, oh, it's a real thing. She goes, when my son has a high fever, suddenly he's talkative. He's making eye contact. He's like, yeah. And so they don't know why. Oh, wild. They don't know why or what's going on in the brain that causes that, but it's a documented phenomenon, and I think it's so interesting. And I'm like, what is happening during a fever that makes that – So is the – With an autistic kid, isn't the brain like hyperactive?

47:49Adam Schafer:Good question. I don't know. I don't know. And autism is such a wide spectrum. You wonder if it kind of shuts down a certain –

47:56Sal Di Stefano:Like it downregulates or something like that because you've got a high fever or something that maybe slows that down or something?

48:02Adam Schafer:I don't know, dude.

48:02Sal Di Stefano:I don't know. I wish Doug interrupts the signal.

48:05Justin Andrews:So, yeah, I'm not able to cast right now, but recent research suggests fever causes immune cells to release molecules like IL-17A, which interact with a specific brain region involved with social communication. That's what it is.

48:19Sal Di Stefano:So you would think that you could take like a peptide or something that would release it?

48:24Adam Schafer:Well, I think that they're researching this and it could potentially lead to a treatment. Wow. That sounds pretty promising, yeah. It was just wild to meet someone. And she's like, oh, she's like, that's crazy. She goes, he gets a high fever. And suddenly he's like. That's wild. It's like his symptoms are gone. How crazy is that? My little nephew.

48:38Sal Di Stefano:Way crazy. I can't imagine having an autistic kid. And then all of a sudden that. Yeah, they're sick.

48:43Adam Schafer:And then they're like. All of a sudden. Yeah. Like awake. Can communicate better than they ever can. Weird. Totally. I know. Interesting. That's super fascinating. All right, something else that's interesting that I learned about animals. That Justin loves this stuff. Yeah, dude. Hippos. Do you know what body fat percentage hippos have? Because I think they look like they're chunky. No, they're solid.

49:02Justin Andrews:Huge, muscular animals.

49:04Adam Schafer:Bro, they're 5%. No. No way. Yes, they are. 5 % body fat? Over 65 % of their body mass is muscle alone. Just for context, the average man is 40 % lean muscle. So they have tons of muscle, and they're big animals.

49:19Justin Andrews:Well, I mean, they're literally the most vicious, violent animal. And strong. If you pin them against anything, they'll win.

49:25Adam Schafer:So I'm like, yeah, but they look chubby. it's because most of their body fat is in their super thick hide so they have really thick skin that protects them yeah so they look kind of like they're you know like chubby animals yeah yeah but but it's not i looked up a picture of a hippo body the skin peeled off like husky they're just bro it's just their their muscle machines yeah they're super if you look up a picture of a hippo without their skin like like they could do like a drawing of one bro it looks like a it's a tank dude i have some five percent body fat five percent dude i have some animal news

50:00Sal Di Stefano:for justin you know how much sperm that a whale ejaculates you mean semen sperm is what's in the semen i heard you say this story it's disgusting 40 gallons whale 40 gallons dude why does that make you vomit i don't know that's so much 50 gallon drum that's crazy i wonder if it's a lot at once or it's a long time? What would your guess be? I feel like this is a challenge. Doug, you have to Google this. What do they call it?

50:27Adam Schafer:Doug, look up blue whale ejaculation.

50:29Sal Di Stefano:Yeah, do you think it's a long period of time? Like jackass. Or do you think it's just a lot at once? No, I think it's a lot. At one time.

50:36Adam Schafer:Yeah, because a whale, it's a blue whale, bro. That's the biggest animal in history that we know of. And so a female blue whale has probably got a big vagina. I feel like that'd be the worst episode of Fear Factor ever.

50:50Sal Di Stefano:This is your best way of science. You have a blue whale.

50:53Adam Schafer:Have you ever seen them talk about how big a blue whale penis is? It's gigantic, bro. Okay, show up, Doug. How big a blue whale penis is? Don't ask how you've never Googled this. Yeah.

51:04Sal Di Stefano:He's acting like, I don't know where to search. Is it the biggest of all animals?

51:09Justin Andrews:It has to be. It's the biggest animal. I don't know. So this is, yeah, this is pretty interesting. Blue whale's semen capacity is enormous, with estimates reaching up to 475 gallons when fully emptied. so they do not necessarily ejaculate all of it at once thank goodness oh yeah anyway yeah yeah it's excessive yeah as you say that's disgusting 40 gallons of it sometimes you get

51:34Sal Di Stefano:like seawater in your mouth or stop justin yeah that was actually the meme that i so by the way

51:39Adam Schafer:their penis is 2.8 meters long how many feet is that because we don't three well so yeah it's

51:46Justin Andrews:Probably 10 feet long.

51:47Adam Schafer:No.

51:48Sal Di Stefano:Between 8 and 10 feet, yeah.

51:50Adam Schafer:That's how big their wing is? Yeah, so a meter is a little bit longer than a yard, which is 3 feet. So you multiply that by 2.8 by 3,

51:59Justin Andrews:around 9 or 10 feet. Wow. That's a mad hog right there.

52:07Adam Schafer:Hey, this weekend, you had your first soccer game. Oh, my son. Dude, it's the funniest. watching five-year-olds play soccer is hilarious well so my son he's he's so cute right he's he's kind of like anxious or whatever but he's doing it and uh they start the game and he's running like he's running okay yeah yeah and he'll run towards the ball but as soon as the ball gets close to him he runs away so yeah dude so and it's a funny too because the ball would get near him and he'll look in another direction and just run. And I'm like, is he scared? Does he not know what to do? Is he afraid to engage?

52:47Adam Schafer:So the whole game was him running around the ball and away from the ball. And then if the ball accidentally got close to him, he'd run in the other direction. And I'm like, the ball, focus on the ball, hit the ball. And he's just running around.

53:04Justin Andrews:Yeah, because you always see a cluster. There's no actual positions at that level. Like everybody just moves with the ball wherever it goes. No, no, it's not like he's going around.

53:14Adam Schafer:It's not like he's like, you know, sometimes kids will go play in the grass. No, no, he's running, but he's just running. That was Ethan. He was just like, ooh, a bee. Then he'd find a stick and be like, ooh. Get to the ball. It's just funny because I sent you guys a video. The ball comes and he just runs away. Makes a big circle around and then comes back away. Oh, the ball's going to be near me. walk around around and I'm like get the ball get the ball get the ball it's just yeah and afterwards you know I don't want him to feel bad or anything and so I'm like hey and so his mom is really good Jessica's really good because she's like at first I was like does he know yeah maybe he's just not maybe he doesn't know he doesn't know she called it she called it she says I think he's he doesn't he's scared to engage with the ball because he doesn't want to be the one to do it or whatever the pressure of it yeah I think that's what it is because he's he's paying attention but he's like he's obviously avoiding yeah yeah oh wait wait till you know kicking the ball wait

54:11Sal Di Stefano:till it unlocks for him because he's he's that kid he uh so this is the same age i don't know if you remember me telling the story on the podcast when i went and saw my godson play he's the same age as aurelius was his first year of playing soccer and i remember getting ready to go watch him and i'm like hey you score a goal today he's like yeah how many i'm like oh we're gonna do more and i said like okay how about three he's like how about five he scored six goals i was Yeah, just a little – same thing though, just fast. But only he wasn't afraid of going to the ball. He'd just get out in front of all the kids.

54:38Sal Di Stefano:It was just like one goal after another. It was wild. I have a soccer story with my son this past weekend. And it just freaking broke my heart, dude. I'm like, of course, this is going to happen, right? So we're at a birthday party. There's a big birthday party, like 70 people there, jumpy house, tons of kids, all ages. And this is Max's best friend who loves sports. They got two goals set up, and there's kids there from their traveling. They came straight from their traveling soccer. So it's like serious. Yeah, yeah. They're like, these kids are three years, four years older than him, and they're making moves.

55:17Sal Di Stefano:And my son's not interested. He played in the jump house when it was just him and Julian, and then all these kids came, and then he's coloring on the bench, and he's finally like, hey, you want to go? No, I'm good, Dad. I'm doing my thing. And I'm like, okay. and so finally after all the like kind of the older kids were playing uh done playing soccer they all went in the jumpy house and then nobody was on the on the lawn and i said hey do you want to go kick the soccer ball with daddy and he's like okay yeah i was like oh cool so he got get him i get him out there and we're kind of kicking around and there's a kid in his in his grade that's uh like he's like this little tiny little short kid but he's like a phenom everyone talks about he plays baseball soccer everything he's like really good and he's like this little short little he's smaller than max and so he comes running out i'm like okay cool the three of us and max is like cool obviously kid looks littler than him let him and so we're we're playing and max is trying to get from me and i kick it over to that kid and so max turns around and that kid just plants and boom and launches it straight into to max's chest yeah it's a soccer ball but i mean it was like a it was and I knew right away and I'm like oh man and I see my son he turns around and you could just tell he's trying not to cry everything in him and fight his emotions and he just like head down comes walking into me and he's just and you and you can tell he's trying to fight back crying he starts crying and I'm like dude what's the chances of like I get him out there for like two minutes and he gets blasted like literally right after we started right after we started playing I'm like Like, dude, I'm never going to get this kid to play sports, dude, at the rate we're going, dude, the life that we're having.

56:56Sal Di Stefano:And you could tell. He was like, I could tell, like, he was trying to control his emotions. And we sat down, and I said, hey, man. I said, did that hurt or did it just scare you? And he's like, it scared me. Because it did. I mean, it's a soccer ball. So, and as a kid, it wasn't like an adult. But the kid did.

57:10Adam Schafer:Plus, when you're that little and something like that happens, I'm sure, I don't know if you've seen this, but they get embarrassed. Yeah. You know what I mean? That's part of the tears, too. Like, uh-oh, I fell. Everybody saw me or whatever.

57:20Sal Di Stefano:Yeah, so I was just like, God, man.

57:23Adam Schafer:Oh.

57:23Sal Di Stefano:Get him out there. Poor buddy. Yeah. Poor buddy. The whole time all these big kids are playing, nobody gets hit with the ball, nothing happens like that. Max goes out there the first, literally within two minutes. Yeah. And the kid, it was like, I mean, the kid, great kick. I mean, what a great kick. I mean, he planted, put his foot right into that sucker, and Max was just in the wrong place, and it just pelted him right in his chest. launched off of them oh man dude my poor buddy it's funny we go like because sports themselves

57:55Justin Andrews:they've been bringing so many different like lessons and challenges like for me like going revisiting this through my kids it's so different and you think it's gonna be like a similar experience and like you remember all the fond memories of like where you got you know from all of those uh you know those hard things and and struggles that you faced and all this stuff and uh and even just like right when i think i'm like oh dude we're we're getting it you know and like i got him in a new sport and like the very first i think i might have told you guys like he scored like right away in lacrosse and i was like so pumped because i was like i needed a win for him because he's been fighting me about this sport the whole time and it's like and he's still like and he he keeps coming back and is like like i dad i don't like this i don't like this sport i don't like it it's not a fit for me and he's like i'm just like oh and i just had to like walk off and like trying to like really see like well you know is this is this something that like i need to like you know override his his want to do it so he gets the experience or or like what what is the replacement of or what and so he actually it was good it was he came back to me with like some options he's like here's actually what i would be interested i i love football he's like i love like flag football but that's the only sport so far out of all of them we've tried that he's like stuck with and then he was like i really want to like ride my bike and like you know get competitive with that i really want to do boy scout and i was just like really like i had no idea you know that was such a left field thing for me but i'm like well that is actually kind of cool you know like he can get into like really um like learn how to build a fire and like getting it like and i've been wanting to do that it's just like it's just so it's hard man because you think like you know this is like such a good base for him and like this is going to be like the progression of how i'm going to build off of this and like turn him into a super athlete you know it's like

59:56Sal Di Stefano:it keeps like blowing up in my face you know i still think he's this is what i he's so good at it too that's why he's so good he has such a good base which you guys do with gymnastics he's so gifted and talented in every sport he plays he's just not interested in it and he's still young and you wait till he's in like high school and yeah his boys and him are playing pickup basketball that's a factor yeah yes it's a total factor he's young still and and it's the same advice you guys give me with max is like and that's how it makes me chill out is like okay he's still young and i I was a late bloomer, and I didn't play a lot of sports until later.

1:00:32Sal Di Stefano:And so it's like, okay, you know, he'll just – I did think it was going to be the friend thing. So like you, I can totally identify, like, I thought this was going to be the unlock. He'd play the sport. He'd be good at it, and he'd love it. It's like I thought his two best friends who love sports, he would be like, okay, now I'll play. But he's still like, no, I'll color instead. So I'm just like – But I mean, I remember – long before any of this happened, I remember seeing in him that trait, and I remember telling Katrina, I'm like, oh, this is so – that was the first. And I don't know if you guys remember the first trait you saw in your kid that took you back to your deepest memory.

1:01:05Sal Di Stefano:But my deepest memory of a kid is remembering kids wanting me to do stuff and me being like, nah, I don't want to. And being like – Not be convinced. Yeah, you could not convince. In fact, the more you tried, the more I would dig my heels. I'm like, no, I don't need to do that. I don't want to do that. Yeah, less interesting. Yeah, and then eventually maybe I came around and did some of those things, but it was always on my terms. It was like, okay, I'll try that. And I've been that way all the way through adulthood. And that's my – I think it's a good trait. And I agree, right? Katrina and I both agree.

1:01:32Adam Schafer:Especially for peer pressure and stuff.

1:01:34Sal Di Stefano:Yes. It's like he – and we've seen these things where he said like, I don't want to do this or I don't feel like this. And we just go, okay, we don't push it. And then all of a sudden he decides he wants to try it or he wants to do it. And it's like so funny. It's like it's got to be on his terms. So just let it be.

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1:02:27Adam Schafer:They're the world's best. Go check them out. Get 20 % off. Go to seed.com forward slash mind pump. Use the code 20 mind pump to get that 20 % off back to the show. Our next caller is Andy from Utah. What's up, dude?

1:02:41Sal Di Stefano:How you doing, Andy?

1:02:41Adam Schafer:What's happening?

1:02:42Justin Andrews:What's up, guys?

1:02:43Adam Schafer:How can we help you?

1:02:45Justin Andrews:So I feel pretty overwhelmed when it comes to trying to lose weight. I've been trying to do it for a few years now. Um, I'm a plumber and I work quite a few hours. I'm on my feet all the time. Um, and I don't have a lot of time also. Um, I'm five, 10, I'm 300 pounds. And last Texas scan I did was like four years ago. I was about the same weight and everything. And it showed up like 38 % last time I checked. So, um, I mean, I, I have a background in lifting and stuff, you know, I did stuff in high school, but, you know, I just, I, I have a hard time being consistent because of my job. I remember I, I've been listening to you guys for a little bit and I've searched quite a few of your guys' episodes and I remember Sal talking about specifically trying to work with, you know, blue collar guys and how you're trying not to overtrain because of how, you know, know how active we tend to be so i just don't know where to start i don't know what to do i mean i understand to not eat a ton you know or something i don't know but i just don't know what

1:04:00Adam Schafer:to do gotcha dude yeah so the workout part's the easy part um here i think mass 15 would be your protocol for sure you're so active i'm not worried about making you more active uh but a little bit of strength training you know one two lifts a day the great emulate the muscles great eight would even be awesome uh even more simple i think that would be great for a guy like you um it's all diet this is all diet this is all a diet issue the the challenge is taking too many steps at once

1:04:29Sal Di Stefano:which is where people screw up yeah one extreme to the other yeah so it's like i'm gonna fix my

1:04:32Adam Schafer:diet i'm gonna do this that this that and the other um and then it just doesn't stick fizzles out yeah so what have you tried in the past diet wise this.

1:04:40Justin Andrews:I mean, I've tried. Honestly, what I've done the most is just like intermittent fasting. And boy, you know, in the construction world, we start at six and we don't eat lunch until about 12. So, you know, I kind of got used to that. But I never really saw results, to be honest with you. That, yeah, that's all I've really ever done.

1:05:04Adam Schafer:there's no magic to fasting except for the guardrails that it provides with the eating window.

1:05:10Sal Di Stefano:And a lot of times what it does is it creates a binge restrict type of relationship.

1:05:14Adam Schafer:So it's like, I don't eat till whatever, but then I just go for it and eat a lot or high calorie. So we got to start with just one step, Andy, and not do any other steps. Just one step. So I'll propose one to you. And I know you're on this show and all that, but I want you to be very honest if you think you can do it. because we can't take a step that you don't think you can maintain because you're just going to set yourself up for failure. Right. So the one step I'll suggest is this. Just don't eat fast food or processed food. Okay. Just eat food that you made or that your wife made, meal prep, whole natural food, chicken, meat, rice, potato, vegetables, fruit, and that's it.

1:05:57Adam Schafer:So don't eat processed food or fast food. Just start there. does that sound somewhat realistic for you it does yeah okay do you grill are you do you grill at all

1:06:07Sal Di Stefano:yeah yeah every now and then because i mean one of the things that helps my clients they're like you like and it just helps me is how i prepare is whatever day off i don't know if you have a traditional schedule or you know saturday sundays or your days off or not but whenever your day off is that's my that's my grill day and i'm gonna grill you know four four or five pounds of meat chicken steak tri-tip whatever whatever it is that i feel like and then just a bulk rice white rice just tons of white rice and that you do sweet potatoes and some other things like that to mix it up if you want but i keep it really simple white rice and and i mix up the meat so i have a little bit of something different and uh and and i have something prepared for me in in my refrigerator and it's something i can take to uh to work that right there and and literally not even over complicating the portion size yet and what and what types of meats it's like grill whole whole food so grill meat and and white rice and have that ready to eat and make that your choice when you're hungry uh to like sal's point of just staying away from the the eating out the probably you know typical plumber construction burrito and shit like that like get away from get away from that yeah i know dash four burritos dude so from and and you know bust out your your tupperware of

1:07:28Adam Schafer:you know steak and rice and enjoy it you know eat when you're hungry and eat until you're satisfied stay away from sodas stay away from you know eating out and processed food that's it don't do anything else and i'll tell you this andy i could confidently say if you just did that with the lifting you'll probably lose 15 to 20 pounds just by doing that eating until you're full The consistency, really. You're not even going to feel like you're dieting. You're going to eat when you're hungry and just eat until you're full. Yeah. That alone will probably result in about 15%.

1:07:54Sal Di Stefano:And I'm going to add a layer to that to help because when you'll know when it'll get hard is when you make the mistake of letting it go too long without eating, then the cravings kick up. Yeah. So make sure you've got stuff. Don't skip any meals. Yeah, don't skip meals. Don't stretch away. Oh, I'm super busy. I'll wait four hours in because that's when the cravings kick up. And that's when it makes it really hard to make that choice of that steak and rice, So that chicken thighs and rice that you made for yourself that you barbecue that tastes pretty damn good anyways. But now you're like, oh, my God.

1:08:24Sal Di Stefano:I want a cheeseburger. I want a cheeseburger because your body feels like it's so be disciplined yourself to try and have it ready for you somewhere with you, whether it's in your cooler on the go type of deal or it's, you know, when you get home right away. Try not to let those hours go too far because it makes the craving piece that much.

1:08:42Adam Schafer:And like I said, I could confidently say just from that alone, you'll probably see about a 15 to 20 pound loss on the scale. Maybe more with a guy your size and as active as you are. But if I had to put money on it, I would say, yeah, 15 to 20 pounds without doing anything else, without trying to eat less, without trying to nothing. Just all you're doing is eating whole foods.

1:09:02Sal Di Stefano:That's what you'll see drop on the scale, and you'll also build muscle. Yeah, that's what scale weighs. So you'll make a difference. I mean, you do just that, and then we'll give you the next step. You call back in or you reach back out to us, and then we'll just keep layering on top of that.

1:09:17Adam Schafer:I'll tell you this. If you just did that forever, I think you would eventually get your body fat down to below 20%. I don't think you'd ever have to do anything else. But you can call back if you want to keep taking more steps. I mean, it really is that simple. Don't get creative or crazy with it. That's all your disciplines around that. If you think that's somewhat realistic, just do that.

1:09:35Sal Di Stefano:And listen, when it happens, if and when it happens, which most likely will, you'll have a day or a step back or a mishap. You get back on weekend. Yeah, you didn't prep your meals. Don't beat yourself up. F it. You've messed up, you know, whatever. It's like, hey, one bad day, back on the horse. But recognize what made it challenging and why you messed up. And I'm willing to bet I've done this long enough. The thing that will mess you up is not having the meals ready and prepared for you. because I ain't even telling you you can't have tri-tip, you can't have chicken, you can't have steak, rib eye.

1:10:10Sal Di Stefano:Enjoy that shit. That's all good food, bro. That with a cup of rice or some sweet potatoes, yam, that's all good. Barbecue it up, use your favorite seasoning. All that stuff's all good. But eat whole foods and eat it when you're hungry. Don't wait six, eight hours between meals. And if you can be consistent with that, what Sal's saying, it will radically change. Just be consistent with it. And then when you have the day, when you F up, recognize why you did because you probably didn't prepare you didn't have your shit ready to go for yourself it's okay tomorrow i'm making sure i do that and you get back on the horse and watch how

1:10:43Justin Andrews:far that gets you yep okay sounds good i appreciate it guys thanks so much you gotta do i'm gonna send

1:10:49Adam Schafer:you the great eight program that's your program it looks like it's not a lot you're gonna get

1:10:53Justin Andrews:strong on it trust me yep just follow that good deal well thank you all right i mean it sounds

1:11:03Adam Schafer:people listening are like, really? Is it that simple? Yeah. I mean, here's a crazy thing. A guy like that who's already active. So remember, the context here is he's active. People didn't know this.

1:11:15Sal Di Stefano:In his notes, it says he does 20 ,000 steps.

1:11:17Adam Schafer:He's blue collar, so he's already active. So he's already way more active than the average person. So there's the context right there. Strength training, we're going to add a little bit because he wants to signal for building muscle, so just add a little bit. So all that in consideration. If all he ever did for the rest of his life with nothing else aside from what we said. He's not tracking calories. He's not chasing this. He's not chasing... He's just eating when he's hungry. He's just taking whole natural foods. He would eventually drop below 20 % body fat and probably closer to 17 % forever.

1:11:47Adam Schafer:Yeah, those natural limiters

1:11:48Justin Andrews:are built in real food.

1:11:50Sal Di Stefano:That's it. He would have to do nothing else. And the great part about that, there's no... You have to eat this kind. It's not chicken breast and tilapia.

1:11:56Justin Andrews:No. We're not even telling them to eat all the vegetables. No, dude.

1:11:59Sal Di Stefano:Just start with real food. Literally just that. But I'll tell you right now where this gets hard. Of course. Is.

1:12:06Adam Schafer:You skip and then your cravings go up. And then your buddy's like, hey, we're going to grab some jack in the box. You want something? Yeah. That's going to be a temptation.

1:12:13Sal Di Stefano:If he just gets hyper-focused on not letting more than three, four hours go by before he's eating again, not let himself get like that, that what people, you know, quote unquote, they starving, even though you're not starving, but they feel like they're starving, that those cravings are kicking up. That's right. that's when it's so hard to eat that thing you made for yourself or that you eat yesterday. But if you eat just as you start to feel hungry and you make those choices,

1:12:35Adam Schafer:you trip yourself out. Like I'm full all the time. How am I losing weight?

1:12:38Sal Di Stefano:Yep.

1:12:38Adam Schafer:Our next color is loop Joe from North Macedonia.

1:12:42Sal Di Stefano:That's gotta be a first. That's gotta be a first for over there. Yeah, dude. Yeah.

1:12:47Justin Andrews:Probably it's a first. I'm the first one. Yeah. I mean, since I've been watching you guys, I probably the first one. Yeah. How can we help you? Yeah. Yeah, so I'm going to read from my email so that I don't go too much astray. So, hi, Tim. My name is Lipcho. I have issues with my knees since I don't know when. I have been trying to fix it, and any help is appreciated. So a little backstory. When I was 19, I had an accident, and my right leg was broken. Since then, I have had an ankle issue and never regained the full range of motion, maybe some nerve numbness, and also I presume my whole right leg mechanics have been off ever since.

1:13:25Justin Andrews:Ever since I found you guys in 2017 and got to know more through listening to your podcast, I started doing combat stretches, which kind of help with the range of motion, but haven't been consistent with them till lately. I have been testing my ankle mobility with a test that I saw from squat university and have been doing combat stretches with a dumbbell on my knee to push the range of motion. While doing them, I also feel some hip strain. I don't know if that is normal or not. And not sure whether I'm doing the stretches right. Since I started doing them more consistently, I feel like a numbness or strain on the outer side of the foot below the big bone.

1:14:07Justin Andrews:Don't know how it's called. I did map symmetry twice in a row, the first time without doing the last phase. Now in the last week of the last phase, actually that was last week before I sent this email. While doing the program, I didn't feel much pain in my knee while doing any kind of squats. Maybe a little discomfort, but nothing drastic. Also, I really focused on my right leg since it has less muscle than my left leg. And cutting off some sets for my left leg, like maybe or two sets, depending on which phase I was in. When doing Bulgarian squats, I can push more weight and feel no pain because presumably I don't go below parallel or slightly below parallel.

1:14:50Justin Andrews:But when doing barbell squats and going for a full range of motion, I always have a huge pain in the knee and hear cracking. Also, I feel like on my left leg, my quad is activating more than on my right. Even after the workout, my left leg muscles are sore and the right ones are kind of sore-ish. I lowered the weight and started doing squats with rubber bands around my knees to try and open up my hips. And also I did cave, my knees caved a bit to see whether that would help, which it kind of did a bit. I don't feel any knee pain on a day-to-day basis, only after doing barbell squats and challenging the range of motion.

1:15:37Justin Andrews:and also as i mentioned while doing the combat stretches more consistently with weight pushing the range of motion i feel this numbness and strain on this i think like where the ankle area is probably so yeah any help would be appreciated lucio when you're doing the combat stretch

1:15:56Adam Schafer:are you trying to use the muscles of your body to also get yourself in the position In other words, are you doing it passively? Or when you get in, are you trying to pull your toes up? Are you trying to be active and connected?

1:16:11Justin Andrews:Pulling. Pulling the toes up. And also, I did kind of found out this hack when I push everything down to the ground and just push the knee forward, if that makes any sense.

1:16:23Adam Schafer:Yes, but you want to connect to everything. Why are you doing it? And you're doing great. Yeah, he's doing that. He's doing smart moves. You're doing great. I would also add 90-90 and a 90-90 progression. I was doing those. Very good. You're doing a great job. And you've already seen some progression, it sounds like. Yeah. So you're moving in the right direction. So what I would have someone like you do is I would have you follow map symmetry. I would extend phase one an additional two weeks. So instead of the two weeks of isometrics, you're doing four. And then you're going to do phase two and three, and you're going to skip the bilateral phase.

1:16:58Adam Schafer:You're going to stay unilateral. Just phase two then. Oh, sorry, just phase two.

1:17:01Sal Di Stefano:Yeah, so just stay in phase two, skip phase three. That's right.

1:17:04Adam Schafer:And I would go do that two rounds and then do it again a third round and then try the last phase and see how you feel. I think you're progressing. You just got to give yourself some time. Yeah.

1:17:14Justin Andrews:Do you have access to a sled at all by chance? No. Okay. It'd be great if you could push or pull, especially pull a sled, you know, in terms of like chin angles and getting that strength. going backwards would help a lot. On the weekends, I always go on this stroll, which kind of has this kind of uphill, downhill, rough terrain where I just think of my leg and just push it if that counts.

1:17:45Sal Di Stefano:That's fine. Yeah, that's fine. Do you have Matt's Prime Pro yet?

1:17:50Justin Andrews:I have almost every program with you guys.

1:17:53Sal Di Stefano:Do you do the foot exercises in Prime Pro? So you're doing the ankle stuff, if you're doing the hip stuff, do you do the foot stuff too?

1:18:01Justin Andrews:Not really. Okay, start doing some more of the foot stuff too

1:18:05Sal Di Stefano:where you sit on your knees and then you drive your feet into the ground, short foot. So incorporate some of the feet stuff also. Yeah, that's a good call. My sister just had surgery, same area as your fibula, tibula was broken, and she's lost a lot of good connection to her feet. And so I have her doing a lot of ankle, feet, and hip stuff to get reconnected, always, obviously, before you work out. And then I would take the advice Sal is saying with symmetry, follow that along like that. I wouldn't mess with a lot of bilateral. You don't need to do bilateral stuff right now, and I wouldn't want to do it until I felt a lot more recovered and balanced out.

1:18:45Sal Di Stefano:So you're doing good, though.

1:18:46Adam Schafer:You'll probably take a couple rounds of symmetry with skipping that last phase before jumping into that last phase. So two rounds without last phase, third round jump, and then go into the third and then see how you feel.

1:18:57Justin Andrews:So actually, another round of symmetry it would be.

1:18:59Adam Schafer:Yes. Extend that first phase. And extend that first phase longer, the isometric phase.

1:19:04Justin Andrews:And definitely, any chance you can get to be barefoot, walking around and articulating those toes. I'm always barefoot. Perfect. I mean, at home, when I'm at anybody's house, I'm always barefoot. Okay. Oh, good. Yeah, progress should continue for you. It sounds like you're doing all the right things.

1:19:22Sal Di Stefano:how long have you been good about all this have you been doing this for a while now how long one month or so oh okay oh you're doing good bro I just want to make sure this isn't been something you've been trying to you've been doing all these things for years and not getting right right right you keep you keep sticking to what you're doing right now and we're

1:19:38Justin Andrews:talking about give it time man you're gonna be

1:19:40Sal Di Stefano:you're doing good you're doing really good it takes time it takes time but you're doing good you're doing real good

1:19:48Justin Andrews:okay okay I mean yeah I figured, I mean, I always trust the process. I'm really satisfied with doing a lot of your programs and

1:20:03Justin Andrews:they really work. So I really trust you guys about this thing. Well, thank you. Great. Yeah. Awesome, dude.

1:20:11Sal Di Stefano:You're kicking ass, buddy. Keep us posted. I'd like to hear how it's going. Check back in with us in a couple months. I want to hear where you're at. I mean, help you progress.

1:20:21Justin Andrews:Yeah, sure. Sure, sure. Can I ask you another question? Yeah, yeah. We're done with this? Yeah, yeah. Yeah. I mean, it's regarding my mom. So let me just, okay. She's, I mean, she's been diagnosed two years ago with osteoporosis, mainly in the lumbar area. and she's been having a little, I mean, a lot of pain issues in that particular area, I don't know, maybe a couple of months now. And her doctors, her osteoporosis doctor said, it's not from that thing. So she went and had a CT scan where they found out that she has like lumbar sciatica. I don't know if I pronounced that good and lumbar spondylosis as well.

1:21:18Justin Andrews:So I want to help her out. I want to help her out. As I know, I mean, you, Sal, have been talking about your client that you helped a lot with osteoporosis. And I've been thinking on putting her on MAPS starter. Perfect, great choice. But she's too much afraid to start working out because she thinks if she cracks something, she might end up in a wheelchair.

1:21:44Adam Schafer:Yeah, so map starter. I don't know how to... Yeah, do map starter.

1:21:51Sal Di Stefano:Have you seen the exercises in there yet? They're really regressed. She should feel confident. Yeah, yeah. Okay.

1:21:59Adam Schafer:And are you able to train her yourself to kind of watch her?

1:22:03Justin Andrews:Yeah. I mean, since I've been listening to you guys, I've picked up a lot of stuff. That's it.

1:22:09Adam Schafer:You just tell your mom, say, Mom, listen, don't worry about it. I'm going to watch you. I got you. I'm going to watch you. I have a program for you, but I'm going to watch your form and technique.

1:22:16Justin Andrews:Take it real slow.

1:22:17Sal Di Stefano:Yep, work on technique. Encourage her to get her protein intake up too. Yeah. So encourage the protein intake, getting that up with the strength training real slow with map starter. She'll do great.

1:22:29Justin Andrews:Even last reps and go real slow and hold positions.

1:22:32Sal Di Stefano:Start her with real lightweight and slowly progress her until you'll take care of her.

1:22:36Adam Schafer:She'll stay in MapStarter for a long time. She could do that for a year.

1:22:40Sal Di Stefano:Yep.

1:22:41Justin Andrews:Cool, cool, cool. Yeah, perfect. Cool. So thank you very much, guys. You got it, man. This was really an honor. Do what you do. Keep the integrity. Really, you are an example. Have been to me even through my fitness journey. been taking notes about parenting about life so thank you thank you very very much and do what

1:23:08Sal Di Stefano:you do i love you i love to hear back from you in a couple months reach back out let us know how

1:23:13Justin Andrews:you're doing in a couple months okay god bless you all thank you you too god bless you take it easy

1:23:19Adam Schafer:bye see you brother you guys you guys i looked up uh where it's right above greece oh it's right Yeah, yeah. And I think Alexander the Great was from Macedonia, if I'm not mistaken. But it's in that region right there. First of all, cool that we have a listener over there. I know. It's a small region too, right? But he's doing – it's a large country, it looks like, from the map. Yeah, I was kind of looking at it as well, yeah. It looks fairly good to us. He's doing great. He's progressing well, and it takes time. Yeah. Especially after an injury. That's what I was trying to get to. I know a month.

1:23:54Sal Di Stefano:I was like, oh.

1:23:54Adam Schafer:Yeah, yeah.

1:23:54Sal Di Stefano:I thought he was going to – because it says he's been listening to us for a long time. And I'm like, man, did this injury happen way long ago? And he's just now – and he's been working on it for years. And I'm like, oh, one month, he's already doing great. He's going to be fine.

1:24:06Justin Andrews:He's making progress. He's just going to keep making progress.

1:24:08Sal Di Stefano:But this is what – so my sister, I just – this is – she just got out. She just took her cast off. And she had some Achilles work done. And, man, she's just – physical therapy, to tell you what. it's not to blanket statement all bad like all pts right no they're great they're just limited yeah it just it's tough it's tough to find really really good it's tough to find a really good trainer it's tough to find a really good doctor it's tough to find really good whatever but i mean some of these they just they they get you healed and they just kick you right out her movement sucks i mean she's watching her walk and she's like and you know the doctor says to her well you need to lose weight because losing weight is it that so that's the solve right that's just like lose weight because she's overweight she knows it but like i'm like well that's not the the root cause i said you could be obese and not have this pain i said that so and so you could take somebody who has now has bad poor movement patterns and you go tell them encourage them to run or move like do all this activity and i'm like no no sis you we when you have i said when your knee hurts like that and you didn't have an acute injury there and you just had this surgery down in your Achilles area.

1:25:17Sal Di Stefano:Your foot and ankle have gone to sleep. Your brain has just decided you don't need to use it very much. So you've got limited strength, mobility, and flexibility in that area, and then also in the hip because that was all locked up too. So we've got to gain that access back, get reconnected. That's what you've got to do. And so it's very similar to him. And I've got her doing two or three of the movements for her foot from Prime Pro, two or three movements for ankle stuff and then two or three movements for her hips uh every day all as many times a day as you can and i said that is more important than you trying to get on the treadmill and walk for three miles to try to start there yes yes our next caller is mario

1:25:57Justin Andrews:from california mario what's up what's happening hey what's up guys how you doing man how can we help you um so a little bit of background um i'm five six 240 pounds um most of my training has been like really just strength focused. I love your guys' programs. I've run out of ball and I've run power lift. I even ran MAPS Performance before going to the police academy and it helped out tons. Awesome. But the reason I actually reached out is back in October, I hurt my shoulder and it turned out it was a torn labrum. So after that, I took a week off of lifting. I've still been training very light, just the uninjured side because I did remember in the past hearing you guys speak on studies showing that that can help like retain some of the muscle and strength on the opposite side um so my real question is is like once I'm fully cleared what would you recommend like what direction to go in just to rebuild strength and mobility to ease back into regular training yeah good question dude um

1:27:06Adam Schafer:And so once you're fully cleared, and continue to do the rehab exercises, by the way, I like map symmetry. Yes. And you would start with the weak arm, which would be the arm that had the tear. And let that arm dictate how much weight you use for the other arm. And then you should see some pretty rapid and consistent gains in strength and stability. But don't go crazy with it. Don't push it. Just be nice and smooth with it. but symmetry unilateral training will be great and i would skip the last phase so i'd probably go through symmetry twice and then this maybe the second time around

1:27:43Sal Di Stefano:you can go through the last uh would you would you also encourage him uh for the shoulder stuff specifically um to keep that kind of isometric stuff in his routine oh yeah so even after you especially priming too yeah in phase in phase one you're going to go through some isometrics which are going to be really good for you in the shoulder area when and then even when you move out of that phase and you go into phase two to strength training, I'd actually still incorporate some of those isometrics for the shoulder before you work out, like starting your workout with the isometric for the shoulders just to help that, speed up that process.

1:28:18Adam Schafer:Do you have map symmetry? No, I don't have symmetry. Now, would you want to do the 15 version of it or would you want to do the full version of it after you're cleared? I think I would want to jump in like the full version of it. All right, we'll send that to you, dude. All right, cool. You got it, man.

1:28:37Sal Di Stefano:Take your time, brother.

1:28:38Justin Andrews:All right? Yeah, yeah, yeah. Yeah, I should be out of the sling by this week. But recovery, they gave me like 6 to 12 months to fully heal. Yeah.

1:28:47Adam Schafer:Yeah, just take your time, and you'll be surprised. Now, I'm going to say something, but just be very careful. Yeah. With good exercise, you recover a lot faster. Yeah. But I'm saying be careful because you don't want to go crazy with it. But it'll probably happen faster if you do things smart.

1:29:02Sal Di Stefano:Have you utilized any peptides before?

1:29:07Justin Andrews:I haven't utilized any peptides right now. I did get a steroid prescribed to me to help that healing process. It's just testosterone that they gave me.

1:29:16Sal Di Stefano:Yeah.

1:29:16Justin Andrews:Oh, wow. They gave you testosterone? Well, here.

1:29:20Adam Schafer:Yeah, that's what they ended up giving me. Go to mphormones.com because you can get testosterone there, but they also prescribe peptides. So like BPC, BPC, Thymus and Beta combo, man, that makes you heal real quick. Yes. Okay.

1:29:34Justin Andrews:Yeah, that was one I was kind of interested in looking into. Just with my work, I just need to make sure it's prescribed. Yeah.

1:29:40Sal Di Stefano:The way MP Hormones works is you meet with a medical professional and then you get a prescription. It's kind of like a Costco membership. So I think it's like$149 or something a month. And that includes your testosterone. So you get your testosterone for free, including the membership. And then peptides are sold to you at wholesale. And it's all done through a medical professional prescription. Okay. Yeah, I'm going to do it. All right, Mario. All right, dude. All right, brother. Thanks, guys. Thanks for your help. All right, good luck to you.

1:30:10Adam Schafer:Yeah, I love it when I see little kids on there. I know. Yeah, you remember when your boys were that little?

1:30:17Justin Andrews:I know, yeah. And then they just like climb all over you. Yeah, dude. Yeah.

1:30:20Adam Schafer:You know, the whole, so I had AC joint resection, which is different than a labrum. Labrum tear can be a pain in the butt. But I remember they gave me, I don't remember how long they gave me. They said, oh, this is when you'll be like able to. Now, I was smart about it, but I did, you know, exercise. And I did things that the doctor was like, oh, you got to wait longer. But I went in and I still worked out. And they were shocked. I would show up to the physical therapy appointment and they'd be like, oh, my God, you're already moving that well? And it's just like, yeah, I'm practicing exercise and doing things on my own.

1:30:49Adam Schafer:I was careful about it. That's it. But I was back so much faster. And this was before peptides before any of that stuff. Oh, yeah.

1:30:55Justin Andrews:Yeah, just making sure those movement patterns are legit. Like you're going to set yourself up for long-term success. Our next caller is Marta from California. Hi, Marta. How you doing, Marta? Hi. Hi, guys. How are you? Good.

1:31:06Adam Schafer:We're good. How can we help you?

1:31:08Justin Andrews:Good. Thanks for your time. I really appreciate it. So I found your podcast just a few months ago, so not that long. And I've learned a lot from listening to you guys. honestly I'm not super familiar with your programs but I really like what you have to say about fitness and nutrition so I wanted to get your advice on kind of where I'm at at this point in my life and the direction I'm headed so I'm 60 years old I'm 5 '9 about 138 pounds and I'm pretty new to lifting weights I've also been dealing with some chronic plantar fasciitis and knee pain issues for for several years. I had an in-body scan in January and my body fat percentage came back at 18 but I just had a DEXA a couple weeks ago and it came back at 22 which seems like a big swing to me but I know the DEXA is the gold standard so I'm going with that number.

1:32:05I'm

1:32:06Justin Andrews:pretty disciplined like a lot of your listeners pretty very consistent with exercise and diet. I ate my protein, one pound or one gram per pound and whole foods, little to no alcohol. And I ate about 2 ,200 calories a day. I've always been fairly athletic and I started weight training after going through menopause, which included gaining 15 plus pounds and a total shift in my body composition, which freaked me out. at the time I was intermittent fasting. I was eating very little. I was doing a ton of cardio. I was tired all the time and I was gaining weight. It made no sense to me just from everything I'd been told and learned over the years.

1:32:56Justin Andrews:So it was kind of at my wits end and I started learning more about strength training and the power of protein and thought, okay, I'm going to give this a try. And if it doesn't work, I guess I just give up. So I was kind of at that point where I was ready for just like saying, this is it. This is how my life's going to be for the next, however long I have. So anyway, I started out with dumbbells at my house, just following some online programs. And then about six months ago, my husband and I joined a gym, which is just, you know, half a mile from our house. So my current exercise program is three days of about 35, 45 minute full body strength sessions.

1:33:36Justin Andrews:Um, two days of stationary bike hour long sessions of zone two and sprints, um, a day of hot yoga, a day of mobility exercises. And I also do before every day, every morning, I do about 10 minutes of mobility before I do anything. Um, and I get about seven, 8 ,000 steps a day. That's kind of what I aim for. Since I started lifting weights, even when I was doing it at home, I've lost that 15 pounds that I gained. And my body comp is completely shifted, like nothing better than before. It's kind of been nothing short of a miracle. I'm a total believer in strength training now. I'm trying to convince my girlfriends to lift a dumbbell here and there.

1:34:26Justin Andrews:but I think it's one of those things where we've been programmed to believe a certain thing for so many years and it almost seems too simple. So let's see, I'm doing, like I said, what feels like a lot less eating more and I think I'm leaner than I've ever been or at least in a long time. So I'm super stoked with the progress I've made over the past 18 months or so. And it's kind of crazy to say it, but I'm at a point where it's kind of, it's going to become kind of fun, like just to kind of see how you, what the changes you can make that aren't crazy and hard, super hard can the impact it can have on your body.

1:35:12Justin Andrews:It's amazing to me. So anyway, More than anything, I just was hoping to get your advice on what I should do, what I shouldn't do, going forward to build the strength at this point in my life. My ultimate goal is to do as little as possible while avoiding injury so I can get as strong as I can, reasonably expect to at this point in my life. Um, and from there, um, it's almost embarrassing to say, but I want to do the minimum amount necessary to, um, just to maintain that level of fitness as I get older. I want, you know, I just want to be able to live that healthy health span.

1:35:53Sal Di Stefano:You have obviously mentality. You have obviously done your homework, uh, because of the routine that you've put together for yourself is, is wonderful.

1:36:03Adam Schafer:Yeah. I'm actually going to, I'm actually going to say something I don't think I've ever said to anybody who's called in. And I think you're doing everything perfect. Yeah. Yeah. For real. Yeah. There's really nothing I would add. Yeah. Perfect mentality. I have a couple of questions and I know you're working, it says in your email, you're working with a physical therapist slash trainer. So their background is in physical therapy, but they're also trained. Okay. So that means I'm pretty confident they know what they're doing, at least when it comes to biomechanics. The strength training that you're doing is traditional strength training where you do a set and you rest, set and you rest.

1:36:30Justin Andrews:Yeah. Yeah. Like three sets. And it's mostly machines and dumbbells. I haven't done anything like with the barbells or anything, you know, I I'd like to, at some point, the problem, my problem too, is right now I was working with this, this PT, he, I'm in San Diego, he was in the area and then he moved to New York. So once I started the, I joined the gym, I, I tried to train her at the gym and it didn't work out anyway. So I went back to him. He, he's been training me virtually. So he's been programming, um, like six weeks, six week blocks. And it's been great because he's, he, there's some biases towards my, you know, for my injuries, just strengthening my quads and my caps and my hamstrings and stuff.

1:37:12Justin Andrews:Um, but my, my question is to like, I just want to make sure, um, my form's good and that I'm, I'm activating the right muscles. So because I'm so new, I just worry because, you know, I'm starting to feel a little something in my elbow, like a little, you know, so I just worry about that, but, um, I want to go slow. I'm super excited about it and kind of just like ready to like progress. And that's sort of me mentally and kind of how I operate. I'm like, cool, let's keep going more and more, like, you know, harder. No, no, no, no, no, you're perfect. No, no, no, you're perfect.

1:37:44Adam Schafer:Don't, don't, the mistake you can make is just trying to rush things. Now, what you might want to do is ask your trainer, cause they sound like they know what they're doing. They say, Hey, could you find me a trainer in this area to supplement what I'm doing with you so that you know i could have the occasional workout with them to watch my technique that

1:38:02Sal Di Stefano:maybe that could be helpful i mean you could also do what this is what we have virtual trainers here right so we have trainers that virtually coach people all over the world and we have them like we'd have a client send in a video like so we'd say hey video yourself doing the squat or doing this and then that's part of when they meet with them on a monthly basis they're reviewing that they're reviewing diet they're reviewing stuff so um maybe have your coach do that uh for you.

1:38:26Justin Andrews:We also have a private forum.

1:38:29Sal Di Stefano:I'll have Doug put you in, get you in there. And inside the private forum, this is really common. This is probably the most popular thing that people use the forum for because we have people like Dr. Brink, who I think is one of the most brilliant movement specialists in the world. We have Jordan Shallow in there. We have We're All in there and tons of other coaches that are really good in there. And if you literally just take a video of you doing a movement and say, hey, does this look all right? Or even like how you're saying, hey i kind of noticed this issue in my l and you'll get within five minutes you'll have 10 pts respond to you and say hey it could be this try this this might be happening or i notice this when you move this is going like so it's a great i love your combination of i think you're doing

1:39:10Adam Schafer:the right amount of strength training i love the yoga i love the sauna the biking the csi i love the steps everything you're doing is great your diet is great body fat percentage wise uh so So that's within the margin of error. But I'll tell you this, your best health, your best hormonal health, your best fitness, the best way you feel and energy is going to be between probably 20 % to 25 % body fat. So in that like mid to low percent, 20 % is where you want to live. I would definitely suggest you don't chase getting leaner because you'll start to notice negative results just from how you feel.

1:39:47Adam Schafer:Calorie-wise, you could probably eat more and you'll probably feel better. yeah if you bumped your cow you're at 2200 calories i bet if you went up to like 2350 24

1:39:56Sal Di Stefano:you would just have more energy and oh yeah you'll build muscle you'll build muscle especially paired with the routine that you have you have such a good routine you added a 200 calorie meal

1:40:04Adam Schafer:high protein meal easily you would just get better energy easily okay because that's the other thing

1:40:10Justin Andrews:i just wonder about calories i mean i i hear you guys all the time telling people they need to eat more and the more i hear it the more i'm like yeah i need to eat more so i have bumped my calories up but it's just so I'm like it's the idea that you know it's just a struggle

1:40:26Sal Di Stefano:what you'll see is muscle come on the way your routine is you will build muscle you're not going to put money and here's a plus side of it Marta and I don't know what else you do like socially in your life you and your husband but as you increase those calories and you get to a place where you can maintain a very healthy weight and be eating say 25 26, 28 calories Now you have what's called metabolic flexibility. So occasionally when you and your husband go out for a nice dinner or drink, you can have a dessert. You can have a little bit of this stuff and it not feel like, oh, my God, I put that weight on.

1:41:01Sal Di Stefano:Your metabolism is moving at such a higher rate that it gives you more metabolic flexibility. And so that's another benefit of feeding yourself more and really fueling that muscle building is it'll speed that metabolism up and give you a little more freedom and flexibility for more days like that.

1:41:17Adam Schafer:The way you do it, someone like you, I'm going to make an educated guess. You probably generally eat the same kind of things most days. You probably have a scale. Pretty much. Yeah, so if you just added a 200-calorie meal to that, a high-protein, you know, 25 grams of protein meal, that's maybe 200 calories. You just add to your current, what you're currently eating. Or eat bigger portions.

1:41:37Sal Di Stefano:Or eat bigger portions. Or just go two more ounces on every meat serving you do. That's an easy way to do it, too.

1:41:42Justin Andrews:All right, there you go. I think that is, for me, that would work better. instead of four ounces, six ounces. Oh, yes. Oh, for sure. If you only have four,

1:41:50Sal Di Stefano:easily go to six to eight ounces on all your meats.

1:41:52Adam Schafer:You're just going to get more energy and stronger.

1:41:55Sal Di Stefano:In fact, go to six right now on all of your meats. Stay there for a little while. Enjoy the strength gains in the muscle. And then literally go up again another two ounces and you'll be fine. Yeah, just inch your way up that way. And that'll be an easy way to bump the calories, not radically change or have to force another meal down.

1:42:12Adam Schafer:But I mean, your routine and your structure is perfect. Beautiful.

1:42:16Justin Andrews:Oh, awesome. Thank you. That's great. That's why you feel so good.

1:42:19Sal Di Stefano:Yeah. Yep.

1:42:20Justin Andrews:Yeah. I mean, way better. I said just, you know, take, I mean, I know they're kind of good for your naps, but I don't feel the need to take a nap in the middle. I've got way more energy and stuff. Okay. One last question, if I can, just about diet. Sure. So I don't, is there, I mean, I've read a lot and heard a lot, but I just want to get your take on increasing calories. Is there a different, like once I get my protein, cause I normally get about 150 grams of protein and it's not that hard for me. We always, we eat pretty well and clean. But as far as fat and carbs, if, you know, is there, should I be eating more carbs with what I'm doing or is it, is it, it doesn't matter at this point?

1:42:59Adam Schafer:No, if you're eating enough fats, cause fats, you have to have a certain amount. You can't get around that. But this is where I've noticed a huge difference between people. Some people just feel better eating more carbs when they bump their calories. Other people feel better with more fats and so you just gotta just play with it and see how you feel and they say oh you know i noticed that when i bump when i increase my rice i've just got more energy and i feel good or hey when i increase my when i added a little bit of avocado or some olive oil i feel better

1:43:26Justin Andrews:so that's really an individual thing okay i encourage you to play with it i like when my

1:43:32Sal Di Stefano:especially a client like you who's uh really dialed in i love everything you're doing like what i would normally do with someone like you is like for two weeks i'd say hey let's add that avocado in, you know, every day, right? So you have like that, let's just do that for two weeks. Let's see how you feel. You report back to me. And then the next two weeks I'd say, Hey, let's bump, you know, one cup of rice into your diet. So that could be throughout all the meals and let's see how you feel. And you report back to me, which one feels the best digestive wise, energy wise, strengthen the gym wise.

1:44:01Sal Di Stefano:And then that's what we're probably going to do more of, but nothing wrong with toggling or splitting it. Uh, you're, you're in a good place. Yep.

1:44:09Justin Andrews:okay because i feel like it's shocking to me because i love bread but i feel like based on what i'm eating now i'm i eat more fat like i have my fat with avocado and nuts and stuff like that yeah anyway okay that's that's a good idea don't be surprised i know you said you like bread don't

1:44:25Adam Schafer:be surprised if you cut out uh gluten if you feel even better that's just common with a lot of people not everybody but for a lot of people when they yeah when they cut out bread they just feel better and i've noticed even more for women than men yeah and i don't eat a lot i eat the ezekiel

1:44:40Justin Andrews:bread so it's not really considered bread yeah yeah that's not real bread i know but i've gotten

1:44:47Sal Di Stefano:used to it it's like anyway yeah yeah okay okay yeah no you're doing great thank you guys yeah

1:44:53Justin Andrews:i appreciate your time and all the information and the knowledge that you guys share with

1:44:58Sal Di Stefano:everybody i appreciate it and learn a lot i'm gonna have doug get you free access to the forum right now and so you'll be that's awesome yeah we'll see you in there all right thank you thanks

1:45:05Adam Schafer:so much guys bye she accidentally became like a great testimony for everything we talked about i mean how often do you hear somebody who calls in who's like her prescription was perfect no the

1:45:16Sal Di Stefano:routine was great the routine was perfect i mean every bit of it every bit of it and and really where she's at she could literally just afford to eat more calories she'll feel better yeah she'll feel better with more calories yeah she'll she'll eat more calories she'll build more muscles she'll have more metabolic flexibility that's right and so but what a cool story even the trainer she's

1:45:34Adam Schafer:working with you know he's a physical therapist also her plan going into the future with her

1:45:38Sal Di Stefano:training everything's what a cool story too for somebody uh yeah gain 15 pounds beating themselves 60 60 years old gone through menopause felt like ready to throw their hands up and then did less

1:45:50Adam Schafer:yeah he's doing less lifted weights just ate more protein boom radical change so cool it's as if what What we say is true. I believe it. Well, look, if you like the show, come find us on Instagram. Mind Pump Media. Thank you for listening to Mind Pump.

1:46:04Justin Andrews:If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

1:46:43Justin Andrews:The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump. Listen up, I need your attention for a moment.

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