2823: The Fitness Skills You Stop Using First (And Regret Later)

18:53Adam Schafer:You know, it's a good test of that, by the way. If someone's listening right now and they're middle-aged, they're like, I could jump. Jump off of something that's kind of high and land. Yeah, don't do that. And you'll know that your skill is gone because it feels like you just come.

19:06Sal Di Stefano:Well, I mean, I shared that. That was a couple of years ago on the podcast when I had just gone probably a few years of not training that way. In fact, plyo boxes were pretty regularly in my routine that I would, or intermittently, I should say, but I would never go six months and not plyo box something, right? And I hadn't for a couple of years, probably three, four years straight. And I remember jumping out of the, I have a lifted truck. I remember just jumping out, like just, and I thought my knees were going to explode. Yeah. And it's just like, that is, I mean, that's a skill that I had and was just, yeah.

19:42Sal Di Stefano:And I did. I was like, oh my God. Like I lost that. I lost that. I lost that skill. My brain didn't though. Like I felt like I'd done that a million times. I should be able to do it, but it's like, I hadn't adapted to that. and it's like, yeah, if you don't slowly retrain it back, you will absolutely lose it.

19:57Adam Schafer:You know what skill I totally lost? Like it's not good at all. In fact, it makes me really upset because, you know, I'll go to events like for my kids. My son just started playing soccer. Sitting comfortably on the ground. I don't have it. Oh, yeah. You make me sit on the ground. It's hard one for me too. You make me sit on the ground and five, ten minutes in, I'm like, this hurts. I'm on the stand.

20:19Sal Di Stefano:I go like 90s. Yeah, dude. This is my personal, like when I think of like the last decade that I'm most proud of was the work I put into mobility because I'll sit in a squat a lot of times. When Max and I -

20:32Adam Schafer:You did that with your son. Oh, your son was a big motivation.

20:34Sal Di Stefano:And that has been, and so a lot of times when we're sitting on a lawn or doing something like that, I'll do it in a squatted position for half the time, you know, like just because that's become comfortable, which is crazy to think because I remember how uncomfortable that was just seven, eight years ago.

20:51Adam Schafer:Oh yeah, here's another one. This is not one of the ones that makes the list, but it's just one that I noticed with clients. Being able to lay on a flat surface on your back. This sounds crazy, but a lot of people, their head, they have a tough time with their head laying fully back. In fact, with clients, we would often have to put towels or something under their head because laying on a flat surface, their head would be cocked like this. How forward head they have. How forward their head.

21:14Sal Di Stefano:And that's worse today than it's ever been. Super bad. With the iPhones and stuff like that. That's right, that's right.

21:18Adam Schafer:All right, the last one is throwing. This is the other ability. So running and throwing are two things that humans do better than any other animal, especially throwing. We throw with incredible accuracy. And if you don't practice throwing regularly, your ability to do this without hurting yourself goes away, and eventually you can't do it. Now, you might think to yourself, why do I need to practice throwing if I'm not going to throw? It's really good for shoulder health. It's very good for shoulder health. Just the momentum, the slowing down the momentum, the relationship between the prime movers and the stabilizers, the way the scapula.

21:48Adam Schafer:T-spine rotation is necessary. All that. Yeah, everything. I mean, you know, some way to kind of build that up too, and this is why we emphasized windmills so much. Because like, you know, a lot of the body's ability to do, it's a pretty complex movement if you break down a throw. What all has to transpond from there? So it's like, you know, working on something like that really helps your body to understand like, okay, we're going to need all down the kinetic chain to work in unison with this in order to now add velocity and think of all the things that are happening together that are beneficial for the body yep when you lose the ability to throw uh it's not just that you can't throw there's a lot of things there that you miss out as a result so i want to i want to i want to fight for justin's

22:32Sal Di Stefano:that he said because i i could make a case for it getting getting above some of the ones that you've said which is the balance i think balance has to be hey my my mother-in-law uh just happened just happened last weekend um and she was down and out for three days bruised this big on her hip She was out, and she's very active and strength trains, but her stability and balance isn't really there, and she was pushing down soil in a pot. She took her foot, and she was stomping down, and lost her balance and just went on.

23:02Adam Schafer:So balance is very important, but the reason why it's not on the list is if you maintain the ability to run and jump, balance is typically there, along with strength. You typically won't find somebody that can jump well and run well with terrible balance. Yeah, it's a prerequisite to both of these things. Right, but now here's the deal. At her level, you're going to focus on balance. You're going to have to.

23:23Sal Di Stefano:I'm not jump boxing with her. No. I'm not jump boxing with her and having her run yet. And that's where I got a lot of clients. In fact, there was a standard balance on one leg, and then you have them forward, side, back, right? So I'd have a client do that 10 times, and working up to doing 10 without losing your balance was very difficult. In fact, I bet a lot of people listening right now, I bet you cannot stand on one leg and balance and swing your leg forward, swing your leg back, swing your leg out 10 times without losing your balance. I used to do that. And then I'd add rotation, so you'd have to actually look.

24:01Sal Di Stefano:So I love talking about stuff like this, too, just because of the fact that we're getting older. And I think about this stuff. um i always not a week goes by that i don't put my socks on standing on one leg with that in mind yeah like i if i i because i don't want to lose that yeah and so i will get my socks out of my drawer and i will balance on one leg by putting and and it gets to a point where sometimes it struggles not like it used to be when i was 20 and oh my right hip flexor fights me yes i have

24:34Adam Schafer:i i have to work to do it and so i refuse to put my socks on sitting down i refuse to do the old man yeah cross your leg over put your sock on thing not gonna do it yeah no i'm not gonna do

24:45Sal Di Stefano:noises yeah but it's i i we talk a lot right about how we we build uh this is also again when you have a really good trainer i feel like a little bit this is these are the types of conversations that we would have with clients and i would i would give these little tips to my my clients like hey try putting your socks on always yeah balancing on one foot and just that habit is a great habit

25:10Adam Schafer:well I want to be clear too because someone who's like fit right now and works out like I do is listening to this be like well I'm fit and I work out you lose these skills I don't care how fit you are if you don't practice these skills you lose them especially the running the jumping part too a lot of people neglect that running, jumping, balance all that stuff I've never stopped working out I've been working out since I was 14 I'm very consistent while working out. I've got low body fat percentage. You've got muscle, whole deal. And I'm losing the ability to run well and jump because I never practiced them.

25:40Adam Schafer:I've already lost the ability to sit on the floor comfortably. And that's somebody who works out all the time. So if you're listening, you're a fit person, typically these are people who are focused on the aesthetic or simply focused on one style of exercise. That's their favorite style. You'll lose this ability no matter how much you go to the gym if you don't practice them.

25:57Sal Di Stefano:It's hard, right? Because what you just hit briefly right there is that this is what motivates most people to to work towards yeah that the health journey is like i want to look better yep you know yeah or i'm carrying this this gut i don't like it and so let's get rid of it type of deal um i'm trying to think of like what percentage of my client very few clients i think there was a percentage maybe 10 uh that came in that like had that kind

26:25Adam Schafer:of holistic mindset to start but it's usually because it's been so far down exactly they've

26:29Sal Di Stefano:normally something's happened uh that they're they're forced in that direction like five energy restricted yeah yeah and it's like now now we want to like repair yeah yeah but it's uh but yeah no i can't i can't stress uh some of those those skills and any way that you can you know find it in your routine i'm sure jocelyn's really good about this with all the rotational stuff like i try to be good about things like that where i just intentionally do it you know i love to a new one for me because i've never it's already been a long time since since I was a kid, that I've had a pool. And so like swimming.

27:03Sal Di Stefano:And like, I'll literally do swim a few freestyle laps and breaststroke and things like that. I'm trying to regain that one. Yeah, dude. I sink, man. And that's such a good, easy, like it provides a little bit of resistance. It's safe to do that. You express your whole body. Yes. And so it's such a... Get there a speed up. Do you go swimming at speed up? I feel like Adam does. Do you really go in there naked? Oh, yeah. We naked swim all the time. Do you really? Yeah, you can't see in my backyard. Would you not naked swim if you had? I mean, we've done it. That's how we broke our pool open.

27:35Adam Schafer:Yeah, bro. Wait, you just all jump in? You got kids. No, just me and my wife. Oh, yeah, yeah, yeah. I'm going to say your teenage boys. We've done it so much.

27:45Sal Di Stefano:Well, we've done it so much. So yesterday, we were swimming as a family yesterday, and we're doing some backyard work right now. And so we have construction guys that are coming in and out. And they had already left for the day. But I get home, and I had already set the pool to where it would be a little bit warmer than the freezing cold, right? So I come in, and I told Katrina, I said, hey, tell Max that I heated the pool up for us so we can hang out in the backyard and swim today. And she's like, oh, he's going to be excited. And I come, I walked out the door, and here comes my son down the stairs.

28:11Sal Di Stefano:Remind you, he's almost seven now, right? He's ass naked. You know what I'm saying? I'm like, hey, hey, buddy. Freeze a bird. Today's a short day. We're swimming in shorts. He's like, oh, come on. I'm like, oh, man. We have people coming that might be contractors coming in the backyard. and so he puts his shorts back on.

28:27Adam Schafer:I'm the worst because I can't, there's nothing, I'm sure, I don't know if you guys, I'm sure you guys are like this too. There's nothing I can do with my wife, like swim naked or whatever, where we're naked and then I'm not immediately, I'm not going in that direction. You're not going to take advantage. Yeah, we can't enjoy the swimming because now I'm like, oh, now all I'm thinking about is. I wonder, is that like,

28:46Sal Di Stefano:is that like. Dude,

28:47Adam Schafer:if my wife calls me in the bathroom, she's taking a shower and she has something important to tell me and she calls me in there, I'm like, I look, I'm looking down like this. it's like why don't you look at me you know why because if i notice then i have to imagine that's

28:57Sal Di Stefano:the difference between uh because i feel like i katrina i have very high sex rates i think that's something to do with one kid and four kids right like you guys have less opportunity and so if that

29:08Adam Schafer:you're in a situation like that i'm gonna test that out i'm gonna tell my wife be naked in front of me every day and see how long it takes for me to not yeah i don't know bro sensitized to it Yeah, I don't know.

29:17Sal Di Stefano:Yeah, you think that's what it is? I feel like I wonder why that is, that I can handle that. You know what I'm saying? And maybe because it's like we're not ever short of opportunity, where I think if I had multiple kids, I could see where you guys would have. Maybe.

29:31Adam Schafer:I'm sure that plays a role, right? Yeah, right.

29:33Sal Di Stefano:You guys have less. You guys are playing defense more than I am.

29:36Adam Schafer:So I pulled up. So I'm going to change something. I pulled up some numbers on red light therapy, because we talk about red light therapy, its benefit. and I'm like, what do the studies show in terms of the type of red light, the wavelength that it uses the - I looked this up. So check this out. First off - It's like half the time. Well, check this. No, dude, it's worse. It's, yeah. So the studies on red light, so red light therapy has been shown in studies just for people who aren't familiar with this. This is a wavelength of light that when you put it on any cell, it accelerates the production of energy of the mitochondria.

30:13Adam Schafer:So you put it on your scalp. now the the cells in your scalp are more likely to grow hair so it regrows hair it's better put it on your skin your skin rejuvenates you put it on muscles they recover faster probably build build even more in fact there's some studies that compare like right arm to left arm the the one with the red light therapy actually got more muscle um you could shine it on areas that produce testosterone you'll produce more so it sounds crazy but there's so much studies around it it's been around for decades we've known this uh for a long time so it's not like uh woo this is actual real stuff.

30:44Adam Schafer:But I looked up and I said, okay, what are this, what wavelengths are they using the studies? Well, there's red light, which is 630 to 660 nanometers and near infrared, which is 810 to 850 plus nanometers. If it's outside of that, it is nothing. Oh, if it's outside, it's ineffective. The studies show it's ineffective.

31:07Sal Di Stefano:Oh, interesting. So if you're buying red light. Oh, see, so I thought it was, so I did this. So I've had family, right? that oh hey i was looking i was looking up juve and you know i found this other one for like half the price or whatever like that and i go okay well what's the nanometers on the on the red light and it was like half the wavelength i'm like well okay i just logically went like well if it's half of what it is you're probably gonna have to sit in front of it for double time and what the

31:32Adam Schafer:recommendation is on all the studies no it's more like a waste of time wow yeah and so here's the deal with red light panels they used to be because again we have the studies go all the way back to the 60s i think uh up until relatively recently red light panels were so expensive the ones that produced these nanometers they were so expensive like 15 000 20 000 that the only place you would get them would be really expensive uh like skincare and spa type places so like if you went treatments yeah so like in the year 2000 or whatever you could go to some place in beverly hills and you'd pay you know 300 bucks to be in front of this panel that probably cost them 15 grand or something like that well now like juve which by the way juve is affordable but it's not as cheap as stuff you get on amazon juve has panels that produce these wavelengths like the ones you find in studies yeah yeah if you find panels that are like cheap or the the ones that we put on the baseball cap or the face mask waste of time yeah you're wasting your money it's not in the it's not producing the nanometers that are have been shown in studies to have hey you just haven't

32:33Sal Di Stefano:you may say me think sometimes we're talking about juve right now and dylan i hope this is possible i know he's in the back right now we're working on we're working on a whole new system right here where we have the switcher system it will it be possible for like right now as we were just talking about juve justin's commercial like running up as like in a square box in a corner oh the one he did with the aliens yes at least the alien pop up the head anything's possible but it's a tremendous amount of work to set all these things up to have it with this once you have it set up on the switcher as a as a has to be saved there it's yeah that's right though yeah no i think it's possible for sure yeah i think like i mean that that's i want i i personally want that when we talk about some of the brands that he's done commercials for

33:15Adam Schafer:i just you know what we could do we could repost it on instagram and point to it yeah well i mean

33:19Sal Di Stefano:for now for now that's cool but i think it would be way cooler like right now while everyone was talking up you have a little the actually you can see justin's ad that he did we have to bring some

33:29Adam Schafer:of those back oh yeah oh yeah that was exciting you did i mean they were brilliant they were just How long did the Juvent take you to shoot? Do you remember? I think that was like two days. Yeah. You did like a major production. Yeah. It was like nonstop. It's one of those things. I don't know, dude. I get in this weird mode where it's like, okay, then this, then this. And I don't really pay attention to what time it is or like if I've eaten food. You're in the zone. Yeah. It's just like pure creative, like let's just get it out of my mind. And yeah, I know we've done really long shoots. You know, I have a little bit of a dream that one day I can do something like that.

34:07Adam Schafer:Because I also get very creative with storytelling, not with like you're on another level. We'll combine it at some point, for sure.

34:13Sal Di Stefano:Well, I feel like -

34:14Adam Schafer:Adam would have to loosen the first strings a little bit.

34:17Sal Di Stefano:I was going to say, it's too expensive. I feel like in the perfect scenario where we don't have other much more important things to be doing. Way more important to be doing. That's always been the hitch, you know? It's just not -

34:28Adam Schafer:How much money is it going to bring in? It's not going to have 30 years. How much does it cost us to do this? It's not worth it. It's fun. So, hey, speaking of exciting stuff, I haven't had as much fun writing a program as I've had. I did recently with yours. It's not out yet. It's going to be out in, like, what, a month or two, the new PPL program? Yeah. So the most, like, frequently requested type of maps program is one that's a PPL split. Isn't it weird we haven't? Push-pull legs. We've avoided it. But it's, like, such a popular – everybody knows push-pull legs. Yes. That's just kind of like a staple in the gym.

35:05Sal Di Stefano:Yeah. Well, it's a bodybuilding favorite. It's a very, very popular split. If you don't do a traditional single body part type split, it's PPL. Well, we've been trying so hard to tell people about training the entire body, like total body workouts. And I think that's just one of those. We haven't visited that yet.

35:26Adam Schafer:So a lot of people that would love this. And by the way, this will be the first time we did a male and female version. So for people who are.

35:31Sal Di Stefano:As far as splits, PPL and upper-lower have always been my favorite. Yeah. Yeah. I just, that's all, it's like kind of what I'll fall back to if I'm doing a split. Especially if your volume's high. Yeah, if I'm doing a split, right now I'm way more MAPS 15 type of protocol. But like if I'm running that kind of volume, I love an upper-lower or a push-pull-legs type of split is like my personal go-to. Yeah, same.

35:53Adam Schafer:So I, this morning, I was thinking and had time. This is my cardio week. This is the time when I can listen to books. Oh, yeah. What are we all? This is like the third or fourth week of cardio? The fourth cardio week. So it's got to be. Has it been a month, two months already? Has it been two? No, it can't be that long. Yeah, it's almost two. I posted about that today. Arnold had this one interaction with some guy. I don't know who. But he was making him do all these calisthenic cardio moves. No, I'm walking on the treadmill, bro. Have you had speed two?

36:28Sal Di Stefano:I was going to say, have you made it over three? Are you not even at three?

36:31Adam Schafer:You know what it is? I'm really enjoying listening to books. Bro, you go any slower, you'll go back in time.

36:39Sal Di Stefano:Three is not even walking, dog. I don't think you could call it walking. I think you have to be at three to call it walking. If you're under three, that is not. You're basically kind of not standing still. It's a stroll, dude. You're not standing still. It's a very slow stroll.

36:56Adam Schafer:But I'm listening to books and I'm having great thoughts. I'm thinking a lot about stuff we communicate. And there was this one study that got me into this spiral of thought. So I'm going to back up and just for you guys, because this is wisdom that we've learned through practice when it comes to training clients. So when you become an early trainer, a lot of what you do is tell your clients, don't do this, don't do this, don't do that, don't do that. then you realize later on it's way more effective if you stop saying that and you tell them to do this yeah so in other words uh i could tell you know you know don't eat that don't eat this or i could say eat your body weight and grams of protein eat it first and then don't worry about the rest why because it takes care of so many other things but also psychologically not doing something doesn't make sense doing something makes a lot of sense yeah and so i was thinking a lot this really got me down the spiral.

37:48Adam Schafer:So I read this study on teenagers and anxiety and depression. Jonathan Haidt talks about this quite a bit, uh, about this research. So for the first time ever, this younger generation has had worse anxiety and depression, older generations. This has never really happened before. Typically that's the generation where they're like having a good time and that, that the anxiety and depression is a kick in until middle age when you got kids and Morgan the whole deal. And yet we're seeing these kids just go through this terrible, I feel like I know where you're going. And so he was going through the studies, and he's like, what is the best protection against this?

38:23Adam Schafer:What is it that's happening? I have a theory.

38:25Sal Di Stefano:And what's going on? What is it? So I think what you're highlighting right now is less to do with – it's human behavior and leadership, which is it's a far better strategy in leading a team. It's a far better strategy in raising a kid. It's a far better strategy of clients. and that is telling them to go do something versus don't do something.

38:46Adam Schafer:Totally. So here's what they found, okay?

38:48Sal Di Stefano:Tell a kid to get into a thing.

38:50Adam Schafer:Well, so here's what they find in the study. So the study starts out with each additional hour of social media use was linked to lower overall flourishing and well-being. So they have this connection between social media use and just worse and worse anxiety and depression. And so what we do is we point to social media. It's constantly bombarding them with images of perfect bodies. It's constantly showing them the news, a bunch of anxiety stuff, you know, scaring kids. So stay off social media, stay off social media. Well, here's what they found in the data. Forget the social media. Kids that were really actively, religiously participants, in other words, they were part of a strong church community.

39:27Adam Schafer:And I'll expand off that. It was like the best protection. Regardless of how much social media they used, if they were part of a very strong community, it almost had no effect. Now, aside from the supernatural component, so if you're not religious, we could cut that out for a second, you'll find data that supports any strong together community.

39:47Sal Di Stefano:I was just going to say, I would imagine you would see similar data in belonging to a club sport team. And anything that keeps you occupied doing something in the real world with other people, with growth in mind.

40:04Adam Schafer:So it's not the same. So the religious community stuff was the best, probably because it points in a really great direction. But you're right. Kids who are active in clubs and sports and activities with other people, it's a great protection. So it's less about the dangers of these bad things and more about what it's pulling us away from. So it's really the isolation. That's right. So like, for example, sitting or resting. People are like, don't sit too much. It's bad for you. Oh, my God. The more you sit. It's not the sitting that's bad. It's that it's taking you away from. from the moving. Yep.

40:37Adam Schafer:Right? It's not that processed foods are so bad for you. They are. But it's rather it's taking you away from whole natural foods that actually have, they're better with their nutrients. They have natural breaks, which make you not eat as much. So it's less about all this bad stuff. It's more about what is it pulling me away from? And one of the big things that just kept coming up for me. It's the wolf that you're feeding, right? It's the old analogy. Wow, great one. That's great. So what kept coming up for me, what kept coming up for me, was what we lost a lot of is real community, real community.

41:12Adam Schafer:And so I had this call with my wife and I'm like, man, we have to continue to pursue community and friendships, even outside of our comfort zone. Like pursue it because people don't pursue it anymore. It's not natural. Like it used to be where people come knock on your door and it's just the way you do that. But now it's so unnatural that you have to kind of pursue it. And I told her, so this is the best, Because she's really good about managing tech, managing TV. I said, honey, if we're just around people a lot, that's not going to be a problem. It takes a good time. Self-regulating.

41:42Sal Di Stefano:It's so self-regulated. It's like going after your protein. Totally. It takes care of the rest of the stuff. It's a way better strategy than telling your kids, don't go on this thing or limit this. It's like, let's go do this thing. That's right. Yeah, let's go do this thing or let's go meet up with these people or let's go play that sport. We're already so prone to recognizing negative things. And so if we keep reinforcing, like, don't do this, don't, like, then it's almost like hitting the golf ball and don't hit the golf ball in the pond. And then you're going to help with, like, thinking in the pond.

42:10You end up doing it.

42:10Adam Schafer:But if you have a kid that's at home all day after school and they're just on their phones and you're like, get off your phone, get off your phone. Right. Way better strategy is like, let's go do something. Or you got to be on your friends. Or you can even say something like this. I don't care if you're on your phone so long as you do this and you do that. You're part of this community. You're part of that group. Then I don't mind so much. And it's the most powerful protector against all of these things. And I was thinking about all this stuff. Like we talk about processed food. Think of pornography.

42:40Adam Schafer:Pornography definitely has its negatives. But what it's taking us away from is intimacy. And that's the negative issue. That's the real negative thing is it's taking us away from those things. So just a totally different way to communicate these things and have a different understanding. So now it's like as I talk with my wife, it's like. Yeah, it's a lot more effective. Yeah, I'm like, you know what? We're just going to, instead of trying to manage stuff all the time, which we do, instead, let's just be busy with pursuing relationships and friendships. And let's just let people in our home, and who cares how messy it is and whatever.

43:12Sal Di Stefano:Well, this goes back to what we were talking about just the other day, too, about the, it's just unfortunate, the area that we're at, there's less neighborhood stuff. It was so common in my neighborhood. In fact, my son just two days ago got introduced to street hockey. So his best friend, who's the sports fanatic, his dad for his birthday, which was just last weekend, got him a hockey stick and a little ball and a net. And Max spent the day over there with them the other day and was all into it with them. And so it's like that was like you would walk outside my house on a regular Tuesday at 4 o 'clock in the afternoon.

43:50Sal Di Stefano:And there's kids out there. My neighbors would be doing that. You couldn't wait to run out there and go do that. there was community built in a lot with those things. Totally. And because I remember one of the things that my best friend and I were like, you know, we had video games. It was different. You guys played it together. Yeah. You hung out at each other's house. It didn't. First of all, the science wasn't there on the way they could make it with like the open loop theory. It got bored. It got boring. It got boring. We don't do it for a while, try and beat a level. Then you get frustrated.

44:21The physics were a lot harder. You die.

44:23Sal Di Stefano:Yeah, and then you're like over it for a while. I get tired of it. You can't save the game. My mom never had to come in and say, stop playing those video games, get outside and play. In fact, it was the other way around. Like, hey, make sure you're back by the time that sun comes down. You know what I'm saying? You're in trouble. You wanted to go outside because there was, and then we had a park around the corner that you could walk to. There was always kids there. It was never empty. It's like, man, parks are empty. Streets are empty. It's like you just don't, everybody is isolated like that.

44:54Sal Di Stefano:So it's like you have to, as a parent, you've got to foster that. You have to go with intent.

45:02Adam Schafer:And by the way, to foster it, the best way to foster it is not telling your kids or even doing it with your kids, although that's great, do stuff with your kids. It's you yourself pursue community and relationships yourself so that people are over, so that you're over other people's houses. And oftentimes, and this is just the reality, this is the conversation I had with my wife, it's not so natural these days. So oftentimes you just got to be the host and you have to pursue.

45:26Sal Di Stefano:Now I would think you would have, so, um, cause I'm interested to see how this continues to play out with Max as he gets older. Uh, you know, I always talk about how your, your family is similar to Katrina's with a lot of things. We're, we're with them a lot. Are you not with your family?

45:42Adam Schafer:So they're, they're, they're more spread out. So it's not as natural. It's not as easy. So like my parents are, are only about 13 minutes away. Yeah. But my brother's like 35 minutes away. my other sister's 40 minutes away uh so and my cousins are all kind of spread out now so we get together for like birthdays and holidays but we're not all like next to each other or we're close yeah now we have like a great church community and so uh at least a couple days a week we're with people but and my wife's done this thing where she says sundays are open house for us and we tell all of our friends after church everybody come over it doesn't matter just hang out yeah and it's like you got to kind of make it happen but man you want to talk about protecting or defending yourselves and your kids against just what happens when you don't have that community, you just got to be in it.

46:28Adam Schafer:You just got to be in it as much as possible. Yeah, yeah. Which is work.

46:32Sal Di Stefano:Yeah, as you say, it can be a lot of work for the way we've structured society is the opposite.

46:40Adam Schafer:Yeah, your schedule is off. The house isn't always so clean. What about this? What about that? It is work, but it's so worth it.

46:47Sal Di Stefano:And the default is so easy to default to, which is just the TV. I mean, the way we have stuff streaming that's entertainment all the time. None of that stuff was there. So you kind of had to figure. It was too boring. It was. It was too being in the house watching television. If you didn't catch that a few hours right after school or the first thing in the morning on the weekend, it's like the rest of the time was like lame.

47:11Adam Schafer:I tried to explain that to my five-year-old. I was like, you know, when we watch TV, if the show wasn't on, it just wasn't on. he just couldn't process it he's like what do you mean i'm like i just trying to explain so there's a central place that would do what's called a broadcast and the only time you could watch that show was when they were broadcasting so you had to watch it and if it wasn't on

47:28Sal Di Stefano:then you couldn't watch it see i feel like we can as parents kind of in again again you knew we were going to kind of swing this way hopefully we get back and more or more like this but even though it's available all the time you can still get back to like creating that like there's nothing that stops us as parents from going like cartoons are only saturday mornings for sure we've done here's your window so we've kind of so like friday night at our house is movie night it's the one night where we don't sit as a family around the dinner table and eat we can we can watch movies late into the night max has to stay up past his bedtime it's a treat it's so and he looks forward to it it's friday night that's not every every night doesn't look like that every night third the tv isn't on we're not doing that we're doing other things there in the morning time on saturday mornings is the times where he's allowed to get up and go down and watch cartoons in the morning and allows katrina and i to kind of like slowly get up and start the day and he knows he gets like an hour or two in the morning where you so it's like i feel like you can still even though that's accessible yeah it's the discipline as the parent you have to to not make it accessible all the time it's like oh and so it's not weird uh after that morning block we don't do that anymore that's all we do that.

48:42Adam Schafer:Yeah, the default, again, this points to, this is what I said to my friends too, I said, you know, the default, I understood this for fitness, like the default, if you just live and allow yourself to live the way everybody else does, you're going to be unhealthy. You're also going to be unhealthy mentally and spiritually, not just physically. So you will, your odds of being obese or having, you know, metabolic issues are very high if you just, if you don't structure things and you don't have some kind of discipline. It's also very high for psychological issues and spiritual issues. If you don't, again, do the same thing, you have to like, you always have to be a rebel.

49:16Adam Schafer:You can't live like everybody else. Otherwise you'll be like everyone else.

49:19Sal Di Stefano:You know, the positive side is that if we discipline ourselves to do it for a long enough period of time, like it becomes, just like bad habits become bad, good habits become good habits. When we were over at my family's, my brother went to the liquor store over all there with the family. So my dad, he came back and he brought me like a Diet Coke. He brought me a drink or something. and he's like, oh, I was going to bring the baby an ice cream, but I know he doesn't eat sugar. I said, you could have brought him one. That's done. I already did the work. You could bring him something right now. I know my son now.

49:51Sal Di Stefano:He'll take a couple bites of it, and then he'll give me the rest of it. Yeah, it does get easier. It was a lot of work at the beginning. I was a bad guy and weird and all the things, because that's just it. You have to go through the uncomfortable bit of being not normal and intent and having intention of setting those schedules and those boundaries and going and meeting with people and getting out of your comfort zone but then you do it for an extended period just like working out or anything else it becomes a part of you and it's habit and it's like then you don't have to like reinforce that and i feel like that's i've felt like the things that we did a good job of doing that i look back now after six seven years and go like oh it's not hard to mend and it doesn't mean there's not times where he's like oh i want to do more like of course he he's a kid of course he at but it's like no you know that and katrina like we don't do that you know we don't do that and then it's like okay you know of course you're gonna try but that's it we just then we shift them to another thing we're totally onto it you know totally totally adam i

50:46Adam Schafer:was gonna ask you because you're the most consistent consumer of the huel uh meal replacements

50:51Sal Di Stefano:yeah i used to liking them love them uh the mocha flavor the coffee one's my favorite and then strawberry banana so they're they're non uh they're vegan protein they digest so really easy

51:01Adam Schafer:easy and and i was looking at the protein sources p is the most uh that's the most predominant protein source p protein is one of the highest uh branch amino acid sources of vegan protein so it's like considered one of the more anabolic yeah protein so i was looking at the back of it

51:15Sal Di Stefano:i just i mean i love that it's it's ready to drink you know so it's it's easy um i've shoot i can't tell you they're really palatable they don't talk about their energy drinks as much i i started drinking some of those did you yeah the pineapple one is really good how much caffeine is

51:30Adam Schafer:It was like 200, I believe. Is it 200 or 150? No, it's 200. Yeah. It's 200. Oh, it's a nice dose. Yeah, yeah. So we have like five of them?

51:38Sal Di Stefano:It's a good supplement to my normal caffeine stack. The watermelon one, I didn't like the watermelon one. It was a little sweet, but I haven't tried the pineapple one. I'll try the pineapple one. Yeah, it's tasty. I liked it. That's good. I was just curious.

51:48Adam Schafer:There was this fitness guy that posted this GLP protocol, and I thought it was so good. Oh, yeah? Yeah, I saw the post. I'm going to pull it up.

51:57Sal Di Stefano:As far as working out-wise?

51:58Adam Schafer:Like what you do when you, okay, you're going to use this GLP one or a GLP. Here's what, here's what you need to do. Okay. So, and he, he talks about how it works. It's actually, it's actually quite coach was now ski. I don't know about his other comment content, but this was pretty good. So he talks about how it works. He came up with something and I think it's his, it's actually quite smart. It's an acronym that he calls March. and he says you need to focus on mitochondria absorption resilience cycle and signal and hypertrophy so what he says is that totally makes sense to you yeah you have no idea so uh so you need to make sure you have good mitochondrial health because otherwise the glucagon activation can actually cause more fatigue yeah you need to make sure you have good gut health because it slows down gastric emptying so if you already got bad gut health then you go on a glp yeah you're gonna have malabsorption issues then he talks about resilience and cortisol he's like look losing 20 body weight in 12 months is a physiological stress i'm like it absolutely is yeah so users with poor sleep and high baseline cortisol already overwhelmed not a good thing to go on on top of that go on a glp on a glp one and then he says uh testosterone is a good idea for a lot of people who will go on a glp yeah to prevent the loss of muscle and then he says uh resistance training plus high protein so he says this is the order of operation for the people he works with is he rather than throwing people in a glp he's like we got to get you all these first we're going to address these things first to maximize its effect minimize muscle i thought this was the most one of the most comprehensive well that's the nerd in you that

53:37Sal Di Stefano:says that that's so the uh that's so great for coaches that's exactly what's for yeah okay i was gonna say speaking to coaches oh okay yeah no no average person's like what are you yeah no i mean you said that i'm like yeah no that did not so he's like all those terms but for a train for For a trainer as a protocol to follow, think of that. I like that.

53:54Adam Schafer:So he's like, fix your mitochondria, fix your gut, fix your stress response, optimize your hormones, treat and eat, train and eat for muscle, then add the compound. I like that order of operation. And I'm like, oh my God, that's really, really well said.

54:05Sal Di Stefano:It's like the said principle for, you know, you use, I mean, we know that, right? What the said principle is, but you tell a client.

54:11Adam Schafer:Well, so what this would look like for the average person who must have gone to GLP, it's like, all right, we're going to start, before you go on the GLP, we're going to start with strength training. We're going to start with making sure we get good sleep. We're going to look at your gut health. We're going to make sure your gut health is good. Maybe use a probiotic, but if you need to treat yourself for things like SIBO, we'll fix that. Then we're going to look at your hormone profile. Get you healthy. Let's look at your hormone profile. Oh, your testosterone is low. We're going to put you on testosterone if it doesn't raise through those other natural methods.

54:39Adam Schafer:Then we're going to really focus on hitting the grams of protein. Now let's add the GLP, and then boom. You get great results, minimal muscle. I thought it was really, really fun. No, no. Oh, for coaches and trainers. Wesnoski Coaching is the name of his. That's awesome. Yeah, he doesn't even have a ton of followers either. I thought it was really, really good. I had you come across that, you know? It just showed up in my feed, and I'm rarely impressed by coaches and trainers who post things on GLP. A lot of it's like, you know.

55:06Sal Di Stefano:Young guy, older guy with you.

55:07Adam Schafer:He looks like a young dude. Yeah, he looks like a young dude. I don't know his other stuff, so I don't know if his other content's great, but this particular post, I was like, really, really good. I'll give this guy a shout out. Yeah, I know. Nice.

55:17Sal Di Stefano:From a coaching perspective, I think that's really good. You're always looking for acronyms like that to remember.

55:23Adam Schafer:And also for coaches, what a great way to understand how you're going to work with someone on GLP. Yeah, yeah. Paleo Valley makes the best meat sticks you'll find anywhere. This is fermented meat, meaning it's already broken down. It's not dry. It tastes delicious. It's great for your gut. It's grass-fed meat, high in protein, on the go, The best meat sticks on the planet are Paleo Valley. Head over to paleovalley.com forward slash mind pump. That link will get you 15 % off. Back to the show. Our first question is from Danielle Kepix. For walking lunges in your program, if we get to the point where grip is going before strength, is it better to stick with dumbbells or go to barbell back rack?

56:08Adam Schafer:Oh, this is when you go to the barbell. Yeah, yeah, definitely. This is when you go to the barbell. Now, there's another option if you don't have a barbell or you're afraid of the balance is you could use wrist straps. This is one place where I would use wrist straps for a client because they're so strong that they're trying to use heavy dumbbells and they can't hold on to them. Yeah. The idea here is the lunges. So this is when I'm like, let's go ahead and use. I mean, if you had one really heavy weight that you could sort of hold, like a Zurcher as you're doing it as well. But, yeah, I mean, that's probably going to be your best bet.

56:39Adam Schafer:But barbell, back, rack, walking lunges, one of my favorite exercises.

56:45Sal Di Stefano:I prefer that. If I have the space, if I have the space to do it, I like that. So you can just focus on the lunging part of that.

56:53Adam Schafer:Oh, bro, it's one of the best lower body exercises.

56:54Sal Di Stefano:I mean, if I want to do some grip strength for that, I'll do just carries, you know what I'm saying? If I want to do something for that. But if I'm training legs and I want to go, I'm doing lunges.

57:03Adam Schafer:You know who properized this was the walking lunges with the barbell on your back? Was Ronnie Coleman. Yes. yellow spandex out in the street out in Texas in the sun he's got 135 on his back and it's at the end of his workout and you can see the veins through his pants and his legs

57:22Sal Di Stefano:I think walking lunges are a really good exercise super functional it's a great muscle builder there's not a lot of room in a lot of gyms to do that especially if you train at a really popular time so that's the unfortunate part but if you back step if you've got the ability to do walking lunges uh i i think it's a it's an awesome thing to incorporate and if you can put the barbell on it just takes that takes a lot of room yep you gotta have a lot of space i mean i used to do them in here all the time now that we have clients i'm in here all the time i don't do them because we have so many people in here walking back and forth yeah like back step lunges that's a barbell Yeah, but I like the locomotion of moving forward and the weight, I think, is just so good.

58:09Sal Di Stefano:Because I'll even extend my stride. I'll even throw a little bit of a balance between steps. It's such a great movement to play with. Next question is from Brad Bod Fitness. What is the biggest mistake that trainers make when they go into business for themselves and leave the company or business they are working for? I love this question. I knew you were saying that. This is the one you were saying. That's the one, bro. Go do your thing. Well, this was so common, right? So, I mean, most of my career, I trained trainers. So, at this point, it's been hundreds that have worked for me. And it's inevitable.

58:44Sal Di Stefano:Once they got the experience, they got good, and they realized, oh, man, the company's only given me 50 % or 30 % of what this client, and their clients love them. You make so much more money. Then they do the math. Yeah, then they do the math. Like, oh, my God, I would be making this much. And listen, I swear I've seen this play out. As a good rule of thumb, if you are not the number one or number two trainer in your local gym, okay? You have no business going. You have no business going and trying to build your own business. And you will make less money. In fact, even some of my top guys and girls that were my number one trainer went out.

59:22Sal Di Stefano:And they made it. And they were making close to the same amount of money. but they had to work way harder and way more stress. Yeah, a lot more hours. And just to make the same money they were making for me at the big box gym. And the only ones that I ever saw surpass what they were making inside the commercial gym were the top trend. If you can't prove to be number one with the muscle of the gym and them carrying all the overhead and the stress of running a business, And you got leads in your gym all over the place. Built-in marketing, everything. That is the biggest mistake. And to me, that should be like, if you want to do that, I think it's a total good goal.

1:00:08Sal Di Stefano:You should prove to yourself you can be the top guy or girl in that facility before you make that leap. Otherwise, you're setting yourself up for failure.

1:00:16Adam Schafer:That's 100%. However hard, you could go into a big 40 ,000-square-foot, big-box gym as a brand-new trainer and trying to become number one in that gym is a lot easier than doing your own business as a personal trainer outside of there. It's a lot easier.

1:00:33Sal Di Stefano:And let me counter this argument before anybody who's already thinking in their head, because I think this is unethical, is you're going like, well, all of my clients said they'll leave and I can do that quick math. I'll instantly the next month make more money than I'm making right now. The inevitable will happen. One year or two years down the road, all those clients won't be with you still. And you're screwed. And you will have to go get your own business. And so even if you, the next month, could for one month or two months, because they all leave the gym and they all come to you, that to me is unethical because you didn't build that business.

1:01:06Sal Di Stefano:They may love you and say they're there just for you, but they would have never met you had they not walked through that facility. And therefore, that would have not happened. So you have to go prove to yourself that you can do that first.

1:01:19Adam Schafer:Plus, it's such a short-term vision. I mean, maybe they do come with you. Maybe they do stay with you. what do you got a year or two and then what yeah you still got to figure out how to build and you

1:01:27Sal Di Stefano:haven't learned the skills of true lead generation building a website like all that stuff now for

1:01:33Adam Schafer:people who are leaving their company that are not in fitness who want to become trainers so somebody

1:01:38Sal Di Stefano:who's doing some other field this is why we always say go to commercial box that's it the biggest

1:01:42Adam Schafer:mistake you can make is going off trying to build your own business or going to a small studio yeah

1:01:48Sal Di Stefano:i don't think that's a great starting point go to big box it's training wheels it's the best place It's training wheels. It's for a lot of great reasons, not just because they're taking care of the lease. They're taking all the overhead, the electricity, the lead generation, which are massive. But then you're also in a community of five, 10, 15, 20 other trainers that have been doing this longer than you that you can learn from, that you can ask questions from. It's an incubator for growth. Otherwise, it's really difficult. Think of it. It's like getting paid to go to school. Yeah. And instead of what, and this is such an employee mindset to go, Oh, I only make this much and the company's making all this.

1:02:26Sal Di Stefano:Like you don't even know what it's like to run a multimillion dollar company. So that's an employee mindset to think that way. You need to first learn to be the best in your facility before you go take on the next new challenge, which is now you get to learn what it's like to go build a business like that, which is very difficult to do. Next question is from Alex Ewan. How come Mind Pump has changed its tune on cannabis? What information came to light that made you change your minds?

1:02:52Adam Schafer:So I picked this question because it is quite true. If you listen to early days - It's also geared towards you, particularly Sal. It is, particularly me. I think all of us changed our tune to an extent, right? I think - To an extent. To an extent. We're wiser. And I think, well, the data now is actually reflecting quite a bit. So early days, there wasn't a ton of data. And a lot of - Especially the growing, developing mind. That's right. It's really detrimental. What we now see with cannabis is regular use definitely contributes to anxiety disorders, psychiatric issues. It really messes up the dopaminergic system of the brain to where – like the stoner, the stoner myth of the unmotivated stoner, it's actually kind of true.

1:03:38Adam Schafer:So whatever your natural inclination towards motivation is, it will generally lower over time if you use cannabis on a regular basis. Now, some people are like, well, when I smoke weed, I'm way more creative and whatever. Yeah, yeah. Keep doing that long enough and you'll start to find that you lack it without using it. And then when you use it, you're smoking nothing. Also assess it the next day. See if it's really like brilliant. If it's really brilliant. So there's that. It's also more addictive than was originally believed. So it's not as addictive as other things, but it still is addictive.

1:04:09Adam Schafer:It does impair your working memory. it does impair or contribute to things like depression over time, changes the structure of the brain. And I'm just going to tell people right now, I noticed with myself, like I really started reducing my use. I didn't go off it completely until maybe the last couple of years where I really don't ever use it. But even before that, I started reducing my use because I started noticing that I just wasn't on the podcast. My memory wasn't as good. I wasn't as sharp. And I noticed when I go off for a little while, suddenly I was sharper on the podcast. I'm like, you know, and the podcast does challenge me more than everyday normal day-to-day stuff.

1:04:50Adam Schafer:But I'm like, you know, I don't want to be impaired. And what's really the benefit of this for me anyway? So I do think there's some medicinal uses. I don't think it's as bad as alcohol necessarily. But it's not, I definitely changed my mind on how I talk about it for sure.

1:05:06Sal Di Stefano:So, I mean, my two cents, I'm still pro-cannabis. as much as I am pro glass of whiskey or pro glass of wine. That's where it's been for me. Like occasional is what you're saying. Yeah, I think that I've always looked at it that way. And if you've listened to the podcast long enough, you remember before I had a kid and then once I had a kid, I always talked about the day that I would probably walk away from it because I don't want my son to smell it or see me do it. What that translation looked like for me, the last previous years, I set it up to where it was outside. So as he's starting to get older, he's now at an age where he's like he's very aware of everything around him he's a very smart intelligent kid and so it's been a half a year since i've had anything and i haven't i didn't say i didn't announce that on the podcast and say i'm quitting forever like because i'm not anti it and in the right occasion with my friends and really wanting it in a mood like that um i would have it but i just haven't had that i haven't had a situation where i was like so here's a question

1:06:04Adam Schafer:for this is i think someone might be thinking this you're okay with having the occasional

1:06:08Sal Di Stefano:glass of wine or whiskey with max around why not weed right i just i don't want him at a young age smoking weed and i don't want it to be normalized like that he there's restrictions already in place for him with the alcohol he can't have that till he's 21 years old and if i if i had to choose i think that it's a slippier slope with weed because of all the positive benefits that are that come with it. In other words, I watched my, I've told this story before, when I was in the thick of cannabis, which was in my late 20s, I have a younger brother who is 13 years younger than me. And so he was just coming up in his teenage years.

1:06:49Sal Di Stefano:And he's got an older brother that is in the cannabis industry. And I remember he started smoking at a very young age. And his reasons behind it was you know he had a lot of anxiety and it would make him feel calm and normal and i watched that slippery slope of it being like i'm high all day long yeah and and i think that it was right in the height of all the positive sides of it there's uh there's there's none of that information about alcohol no one's coming out and being like yeah you drink it it helps with this and it's good for that it's like and so for the young brain the young kid who hears all the positive benefits of cannabis and and then also his dad also smokes like that i think that's just an easy gateway for him to also adopt it and like more it's more it can become more of an acceptable thing that's what i mean that's right that's what i'm saying we're like he still sees his dad occasionally have a glass of whiskey with his his mom and now and i imagine they're coming an age where he'll want to try and taste it and i'll cross that bridge and i'm sure i will let him and i think it'll be something we have a conversation about but i didn't want him seeing me smoke and smelling the smoke and thinking that's a normal thing like i don't think that uh i don't i think that will be it would be a harder challenge for me to convince him why he shouldn't especially when everybody's talking about all the health benefits and how it's not bad and it's all i think that it would become something that he would start doing at a younger

1:08:15Adam Schafer:age that i'm the other thing that i changed my mind on because now we have data that totally counter is what i thought so i thought if you legalized it and regulated it less people would use it less kids would use it and my my theory was well if you know when it's kind of like taboo more people are going to want to use it and if it's regulated it's going to be safe that's a hard argument though sal well well here's what we see now in the data okay everybody smokes yeah but

1:08:40Sal Di Stefano:sal but the data is not you can't you can't track something that was legal and nobody's going to admit it before to now where they're tracking data it's like oh no they've got they've got Really good data on this. And it's still early. So I don't know if you remember this, but when we used to talk about this a long time ago, and we talked about the kids way, way long ago, I was the one that was pro-alcohol over, I'd rather my kid get into the Friday night after football game drinking than finding out that he's smoking all the time. And you were like, what? That's crazy. It's way more dangerous to be drunk.

1:09:08Sal Di Stefano:And it's like, I think the weed thing is a slipperier slope than I'd rather handle the alcohol thing. And I still stand by that. I'm in the same, I have not changed my opinion.

1:09:18Adam Schafer:No, no, they have really good data, though, on use, on alcohol use, cannabis use, on drug use. And since legalization and regulation, it's gone. It's exploded in its use. And you know what? Shame on me. This follows almost every other trend. Because the American market is so powerful. The marketing system is so powerful that when we legalize things, regulate them, we make it. people use it more because of the power of our system, our marketing system. And because of the market and how powerful it is and competitive it is, cannabis has just gotten stronger and stronger and stronger because now they can legally compete.

1:10:02Adam Schafer:And now it's like, I mean, God, listen, I was using cannabis, you know, 10 years ago when we started the podcast and I would go to the dispensary. That's back when it was still legal for medicinal use. And it wasn't a big deal. And I'd go in there. I remember finding something 18%, 19%, 20 % THC was a lot. You go into a dispensary now, try to find something under 24%.

1:10:22Sal Di Stefano:Yeah, yeah, I know. It's crazy. Yeah, they've made it stronger. They've concentrated. I would say, again, it's a – Well, to your point about alcohol, I think that even still, like, you pay a price if you exceed. Yes. So you have very – like, the alcohol poisoning, the blackouts, the excessiveness of it. But I think kids more at the exposure of that after experimenting, that becomes a reality. And it's like, wow, this is kind of like there's a line here. Whereas weed, I feel like there's less of that real rigid line of like this is really going to be a detriment. To your point, there is way more kids getting high and going to school than they are getting drunk and going to school.

1:11:07This is my problem because I see this so often with vaping especially. Yes. because it's just they can have it in their pocket and they just puff and they're going about their day. Hit their red drops in their eyes.

1:11:18Sal Di Stefano:You can't do that. There's always an exception to the rule. It's an overgeneralization for him to say there's no kids, but there's no kids that are really getting drunk and going to school. There are kids getting high and going to school.

1:11:28Adam Schafer:But there's also this, which is interesting about cannabis. You can drink without getting buzzed and definitely without getting drunk. We could all hang out, have a glass of wine, and I don't even feel buzzed. Yeah. Nobody smokes weed to not get high. Nobody's ever, oh, I like the taste, I'm not high. The point of smoking weed is to get high. Yeah. So it's like if every time you drank it was to get buzzed or drunk would be a good comparison. Right.

1:11:55Sal Di Stefano:And so - That's what I mean by it's a slippery slope. That's what I've always said, that I would rather my kid in high school, okay, have experimented with alcohol than be smoking weed. It's a way slipperier slope. And then the next thing you know, you're a pothead. you're high all the time and and you close yourself on i get more done when i'm high no you're high bro that's what makes you think you isolate yourself more too and you get into the video games and you get into the self-entertainment you don't leave your house like there's some bit of at least a social component to alcohol but i'm not even promoting alcohol i'm just you know in comparison like i look at all those things of how they're interacting with their friends and you know how that affects like their i mean i i think i think of as a parent i try and put myself where you guys are with high school kids right like if uh my son called me friday at 11 o 'clock at night because he got too drunk with his buddies and he's like dad i'm throwing up i'm sick and i have to go pick him up yeah like that's a conversation we're talking about i'm super proud of him for calling me like i'm not even mad uh i find out that he smoked weed at school I'm fucking livid.

1:13:01Sal Di Stefano:Like that total different experience for me. And I can see that happening. I'm sure a lot of parents that have high school kids have dealt with both those scenarios. And they're two very different scenarios for me. And so again, I'm still, I'm consistent with how I've felt about cancer. Now, personally, you see, I haven't for half a year, but that has a lot to do with one, the Kratom thing that I went through. I was cleaning up, I was like, I'm getting everything out. So I don't want no dependency or anything like that. So that just happened. I was like, may as well kick this because it's always been easy for me to kick.

1:13:32Sal Di Stefano:And I've just stayed on that track this whole time. And Max is now getting to be seven years old. So it's like.

1:13:37Adam Schafer:I think it's too. It's also important to understand. This is just because I'm older. Anything that has the ability to affect your physiology in a way to where it alters your state of mind. Anything is a slippery slope. Whether it's alcohol, weed, kratom, anything. thing if you take something because you like this the mind shift or the it it changes your perception and it makes you quote-unquote high in a way slippery slope uh because that's very easy to start seeking that out and start not wanting to be sober well yeah that's what i mean that was

1:14:12Sal Di Stefano:the the creative slope for me right it starts off as this this herbal thing that you justify and say it's no big deal and then before you know it's there's this dependency on something like that but yeah i mean i i at least personally i don't think that i've changed too i don't know if you feel like i know you have more yeah well i i've been on kind of a weird path with that because i really wasn't a big fan of it like coming into the podcast like i you know i all my friends were big stoners and like i like that i don't know i prefer to be around people like that versus like you know alcoholics or something i wasn't like super drawn to it other than it you know just made me paranoid the few times I tried it.

1:14:55Um, but I was again, so everybody did initially just to get really high. And so I was like, I wasn't interested in that, but then like realizing you could do like five milligrams. And then it was a weird thing because I had the CBD kind of ratio to that and then taking it as an edible form. Like it was a weird combination for me because I actually felt like I was regaining a bit of memory and I was, it was like actually kind of benefiting me in a medicinal way. And so then I started kind of justifying that. And so it got to a point where it became too frequent. And so then now this is kind of like a chronic thing that I'm associating with, you know, being able to relax, but also I'm like, well, it's kind of like, it's good for me, you know?

1:15:33And so, and then I had to like check myself, uh, because it was like a very much of, you know, my, my thoughts around it were, I'm just, I'm doing this a lot now. And I'm like, I don't need to do this. And, and, and being off of it, my started thinking more sharply and more clearly. So it's just been kind of a wrestling push-pull thing. For me, I still occasionally will use it to kind of relax.

1:15:57Sal Di Stefano:Who's used it last out of all of us? Boy, I don't know. I haven't done it in a long time. Do you know when it was the last time you did it? Probably me, probably like a couple weeks ago. What the irony to that? How funny is that? The guy who was like anti it, never did it before, the podcast like that. Yeah. Mine's been six months, but it's not because I -

1:16:15Adam Schafer:What's when he went off great on me?

1:16:16Sal Di Stefano:yeah yeah yeah and so um and and i've like people that have asked me because i haven't really talked about it publicly uh i'm not like coming out but like i'm never gonna do this again i'm just like yeah i just it's easy for me not to do what's crazy for me i love it for music dude i'm gonna be honest well you see i see like you just did a trip with all your buddies yes like i would do that if i was with you guys up there and i was into that and we're jamming like i would so do

1:16:40Adam Schafer:that you know what's crazy i have zero uh cannabis has no pull on me anymore i actually don't want to do it yeah kratom i will still get the temptation i haven't touched it and i won't yeah but it'll still have a little bit of a temptation yeah like the occasional i'm tired i'm stressed whatever i'll have the occasional like temptation uh but weed has been like it is

1:17:01Sal Di Stefano:gone i don't i was in my opinion those aren't even the same universe because my my body would way rather have an opiate feeling than a than a high five i give shit about the weed's always been easy for me to kick it's never been a dependency no big deal that's why it's like not even right now it's not a big deal i'm not like oh i'm proud i made six months like that's not a big deal to me and i and i may tomorrow it's like not that but the opiate feeling is that's a different that's a that's a hard that's the one i'll still get the occasional temptation

1:17:29Adam Schafer:i haven't done anything thank god but that's it but weed it's almost like almost like i don't want to feel that high have you two had to have the weed conversation with your kids yet uh yeah So my oldest is not like he's not drawn to anything at all. My daughter, we've had a couple conversations. She's only 16. But those conversations are going to start kicking up now. Now that she's like playing sports and is more social, we'll talk about it a little bit. What about you? Yeah, yeah. I've had to have quite a few. And it's just because, you know, once you get through junior high, now he's in high school, it's like very prevalent.

1:18:03Like all his friend groups, he has to like actively seek friends that are you know not really not users you know uh to to not have it around him all the time and it's even he has friends that do use but he doesn't you know and he he opts out and they're you know he's been pretty good about that but there's always the temptation because you're bored and you know uh you know like they're kind of pulling at them to to try things and that kind of stuff and so it's a constant communication i have to have because i

1:18:34Sal Di Stefano:know it's gonna happen i so if you guys get a chance you should talk to our mutual friend jason who's got three daughters all in high school and just now college and uh he's obviously like i i love the dynamic and the relationship that he has with his girls it's really cool uh just they're just so up front he's very open about all that and jay he occasionally smokes so it's not like this hidden secret or anything like that yeah and so he's talked to his the way he's talked to his daughters i think the thing that the takeaway for me having a younger kid that i think is just the most important which is what you were just highlighting now is the communication is just the it's it's actually not that big of a deal if we talk about it like if it's something that i'm aware of dad knows we talk about and things like that and never losing that is because you can't control every single friend they have at it's going to be at parties it's going to be they're they're probably going to try it whether you like you know i'm saying and so i'd rather just be in the know of how his brain is thinking about it or if he's tried or thinking about it then to have him scared to death how i feel about it and then it's like and again i think modeling is the best possibility that's also why too he's he's never seen his dad drunk you know doesn't mean i haven't been drunk but he doesn't like i'll have a glass of whiskey but he's never seen me drunk he's never seen me high like i don't and i'm not anti any of that stuff i just don't want to model that so it's it makes that step when kids are all doing it oh my dad does it occasionally too so why not where it's like i feel like he's more likely to be like i don't see my dad do this like he's that so i that's the way i think i think that's right and then just having that open conversation you know next question is from rich artizzone uh how does bumping fats help fix sleep disturbances?

1:20:16Adam Schafer:So there's a couple ways. One is if you're not intaking enough fat, in other words, you're not hitting your essential fats, you're going to have more than sleep disturbances. You'll have hormone issues, cellular function issues. Fat is essential. You have to have a certain amount of fat. Now, I know what the RDA will say, but in my experience with my male clients, I never liked them to go below 70 grams of fat, and I never liked my female clients go with 60.

1:20:42Sal Di Stefano:Oh, 60 and 80 for me. Yeah. So, okay. So, yeah, 60 and 80. Yep.

1:20:45Adam Schafer:Yep. So, so, and I just found that this, that lower than that, we would start to notice, uh, issues. Uh, the other thing is that for some people, um, they need more than that because it helps regulate, uh, their, their blood sugar. And if you get a spike of blood sugar in the middle of the night, it'll wake you up. And so sometimes having those fats before bed for some people is, is helps them with their sleep. totally but this is one of the first things you'll notice if your fat intake along with like skin hair issues uh hormone issues is you'll notice your sleep will be what's the science on uh why why

1:21:19Sal Di Stefano:we carved babies up before bed like so one of the things that they would do serotonin is that what

1:21:24Adam Schafer:it is yeah so yeah so so that's another one too some people carbohydrates before bed will get them to sleep really well yeah yeah yeah so it depends on the i think i'm like a baby i think that's me too yeah yeah if you carve me up carve me up before bed i'll i'll be oh i'm going to sleep yeah but it has to do with like like too lower carbs you start to mess with uh uh some neurotransmitter uh you know um production but yeah fats are interesting you don't see this as much today i think but when we were trainers this was a thing because we were in the 90s

1:21:54Sal Di Stefano:everything it's still i'd say i don't know if this is a male female asking this but with females it still is pretty common i i still will look at a a woman's diet sometimes when they'll ask me okay what do you think of what i'm eating right now and i'm like oh i bump your fats a little bit it's still a go-to move chicken breast and fish and go really lean and stuff and a lot of times throw some fat in there they're like oh my god oh yeah yeah amazing yeah and they cut things like people think still think butter and whole milk and all those things are bad and so there still is a little bit uh and egg whites like and so i'll see i'll see some diet sometimes where i'm like hey bump your fats and so it's still it's not as prevalent as it was when we were young trainers, but it still is.

1:22:36Sal Di Stefano:Look, if you like Mind Pump, come find us on Instagram, Mind Pump Media. Thank you for listening to Mind Pump. 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.

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