2826: The Least Amount You Can Train and Still See Results

23:45Sal Di Stefano:not physically there's no way your signal is to sit and you know that that's what you're telling your body is to kind of like really keep your energy levels dude not only do i leave tired

23:54Adam Schafer:then i can't sleep yeah then i can't sleep yeah so imagine if you did that every day right uh how you would feel yeah but you know by the way if you want like a good recipe for a consistent routine that will give you great results for a while. We don't even have to talk about diet because of course diet's important. We're just talking about the workout part. Lift weights one or two days a week, full body, and walk 8 ,000 steps a day. Done. You're done. Everybody listening right now, unless you're already fit and you're fanatical. It's the antidote, really. If everybody in society just did that, one basic full body workout a week or two, but even if we just did one, and just made sure they walked 8 ,000 steps a day, everybody would see significant consistent progress well especially especially if you pay

24:41Sal Di Stefano:that paired that with the only tip regarding nutrition is eat protein centric meals first right eat protein whole food whole foods protein first and like don't overcomplicate it don't count macros don't count count just do that that's it and yeah you get a real i was just having this

24:58Adam Schafer:conversation with my cousin because he's uh he's been working out more consistently we're talking He's like, dude, it's crazy. He's like, it's so, he's like, I'm trying to get my body fat down to 15%. I think he's at like 17 and a half or 18%. But he's, you know, he's, he's, he does jujitsu plus he lifts. And he's like, should, what should I do? I said, well, you have two options. I said, one, you could track your calories and cut. I said, you'll notice a drop in performance for jujitsu because your calories will be at a deficit. You'll be hungry. I said, anytime you're, if you're dropping a half percent to a percent a week, you're going to feel hungry.

25:30I said, or I said, you could do this.

25:33Adam Schafer:eat your body weight and protein eat only whole foods and what will happen over time is you'll get body composition change when your body wants to build you'll eat a little more when your body's ready to burn body fat you'll eat a little less yeah you don't need to track anything i said it'll take you longer to get to 15 but you're not going to notice performance drops in jujitsu you're not going to feel like you're dieting and we had this whole conversation about it and he's like it

25:55Sal Di Stefano:totally you know totally clicked you know do you think though because this is like we do give this advice a lot um and this is thinking out loud right now because i brought up to you guys um one of the last podcasts we recorded the kind of the epiphany i had with my family member that's taking a glp1 and just i was so surprised on like how how disconnected they were to like the response that they were getting from food and so because of that do you think that people's relationship with food is so effed up yeah that that's even though it's a simple piece of advice so hard it's still so it is so difficult bro the the average american's

26:38Adam Schafer:calories 70 of their calories uh come from processed foods yeah so you tell someone to only eat whole foods yeah radical change radical change but but by the way that's one of the only

26:49Sal Di Stefano:the changes you need to make that's why i i think even i think even i know i know that is better advice right because it's truly like the recipe for getting healthy pretty fast the easier step is just the protein thing it's like you're probably going to go out and door dash so just see your body weight and protein so at least eat your body weight and protein and eat the protein first is probably the easier first step. And then along the way, do your best to move in the direction of it being whole foods. Sure. Right. Sure. So, and that's kind of how I've always, when I get, tighten up my nutrition, that's kind of the order.

27:28Sal Di Stefano:I always go, okay, I know I'm always under eating protein. Go after that first. I'm still door dashing some of my meals or I'm still getting stuff that's processed. but let's and in my head i'm scoring my even if i hit a perfect day of protein that's not a perfect score for me it's not a perfect score until i get whole foods everything come all the protein comes from natural sources uh that's a 10 out of 10 day and so i'm always striving to get that that way uh but i'm always focusing on hitting the protein and then trying to get better about

27:59Adam Schafer:i bet you what you know would be helpful is if we like really advocated maybe we should do this really push a national meal prep day. Like, hey, everybody, Sundays, everybody go meal prep and grill your food. That would make a big difference. By the way, did you guys see the offer that ButcherBox is doing right now? No. You can get ground beef included in your thing for life. For a lifetime. Yeah. If you sign up, you pick your cuts or whatever. What? They'll send you your meats. They'll throw in ground beef for free. Just throw it in, yeah. What? Yeah. The other option. Sick offer. The other option is chicken breast for a year.

28:36Adam Schafer:Forget that. Sirloin, I believe, was the other one.

28:39Sal Di Stefano:I mean, funny you bring that up. I know you're never on Instagram anymore. That's what I post a lot on Sundays. Sundays is meal prep day. So do I. I share what I meal prep. I do like three pounds of chicken thighs. You can pretty much make anything. So yesterday, like, my go-to thing, one of my go-to things, because I grill a lot, yesterday I didn't grill, is in the big iron skillet I have, I can fit three and a half to four pounds of ground beef in there. Dude. That I Montreal season. Yeah. For your size, for a guy like you, that's four days of food. I saute, I do a whole onion. I chop up a whole onion, saute that in olive oil, slow simmer.

29:19Sal Di Stefano:So it takes 30, 45 minutes to do that. And then at the same time, I do two big old baskets of mushrooms in ghee and garlic salt. Oh, man, you're going overboard. That's good. That's delicious. It's easy, though, because these are slow simmering. Yeah, so you just put them on. So I just put them on. And then you cook a big thing of rice. And then I got the big thing of rice with six cups of rice in there, and I'm doing the meat. And it's all done at once. It takes the same amount of time to do all of those, so it's easy to manage all of them. And then I literally take the scooper and scoop the cup of rice out.

29:53Sal Di Stefano:I do two of the ground beef. I mix in the onions and the mushrooms. And then I bring up the breakfasting all the time. It's like, man, you crack two or three eggs over the top of one of those? Breakfast. So good. So good for breakfast. It was so funny. So I was like, I brought my son and his friends. They're all teenagers, teenage boys up with me. Endless appetite. Dude. And so I was there without Courtney. And normally Courtney is like the big cook. And she pretty much handles a lot of pretty much every day. Handles all the cooking. And so I'm like making them breakfast. And we literally take one.

30:31Sal Di Stefano:I was like 18 or I don't even know the biggest one of like eggs. And we, I literally used all of it, all the bacon. I had like four, four bags of bacon, cooked all of that. This is just one breakfast. I was like, I'm out. I had to go restock. I cooked up 20 burgers at the same time. And I'm like, oh my God, grease fire. Like I had to like shift them around, like constantly moving them. Cause like, you know, you let them, they start dripping. And I'm just like, oh, my God. I just felt like I was in a factory or something.

31:01Adam Schafer:Dude, that's hilarious. It was crazy how much you could eat, dude. I forgot. I remember when I was that age, I was like 15. Your boy's 16, right? He was 16. 16. Yeah, he just turned 16. I think I was 15, right around that age. And my dad in the summer would take me to work with him. And every once in a while as a treat, he would take us to Burger King or something like that. Bro, I would order two giant meals as a 15-year-old boy and just eat it all. I don't even know how I did that without puking. Well, and that's the thing is their tendency will then go to the junk food

31:33Sal Di Stefano:and the fast food and this and that. So you're trying to hit them with that. And I'm like, oh, my God, this requires a lot of grocery shopping. This is so much, dude. It's baffling.

31:43Adam Schafer:Yeah, I got to tell you guys this weekend is so funny. Do you guys know that bowling alley over there by the mall? By Oak Ridge? Yeah, yeah, yeah. So they have an arcade in there. and so my son uh if he if he gets so many days in a row of doing his this is my five-year-old of his evening routine by himself you know brush your teeth put on your pajamas put your clothes away do the whole thing and morning routine then he gets a star and if he gets so many stars and then i'll do something with him right so this prize was i'm going to take you bowling because that's what you want to do so we go bowling and then they have an arcade there and so we're playing the arcade and they have this ninja turtles game and uh one of my favorite things to do with my son because we never play video games unless we're at an arcade is i'll regardless of how much it costs i'll buy a card with 50 bucks on it and we'll play a game till we win because he gets so pumped to win this game so we played ninja turtles beat the whole game he's super excited then we had a little bit of money left and he he's like oh let me see if i can win uh a prize for uh dahlia his baby sister my three-year-old and like second time in he wins this it was super easy picks up the stuffy wins it it's like it's a great thing brings it home she's like if you give my three-year-old a stuffy it's like you just i don't know it's like she won the lottery it's like so excited even though she's not into it two days later whatever i don't know what it is about stuffy she's like my big brother she's hugging him and i'm so excited so she remembered that right so a week later uh my my son earned it again so i said all right uh what do you want to do he's like let's just go play at the arcade so we're leaving and my daughter's like oh can you get me a stuffy again now i wasn't thinking right because my wife was making a face but i wasn't paying attention so i'm like oh yeah we'll bring you a stuffy and my wife's like what if you don't win i'm like no super easy like it was an easy game like i know we'll win again don't put that doubt in my mind bro we get there we've been we win the video games we beat ninja turtles i'm like okay we got 10 bucks left on the card this is like three tries we'll win this thing couldn't win the stuffy so i'm like oh no my daughter so i put 40 on the car you're like a hundred dollars in like a two dollar stuff i put 40 on because i'm like i'll win it and then we'll have money left over when we come back didn't win it so i'm like am i gonna have to go to the store i'm like i don't want to drive somewhere else so out of laziness i'm like i'll put another 15 bucks so now we're like 55 bucks in for this piece of crap expensive stuffy did not win dude we had to drive to the i had to drive to another store because i'm like if i go home without a stuffy she's gonna flip out dude oh my god so we went all the way to target bought her a stuffy and came home so that her eight dollar stuffy cost like 65 bucks i had i had a i was so i was gonna shake the machine dude i was like what's happening

34:29Sal Di Stefano:which machine is the claw one did you not see that like somebody posted the hack to that There's a hack? Yeah, there's a hack to it. Is it real? He did it multiple times, and then it hovered. I don't remember. I'd have to watch the video. It's like the Konami code. There's a certain sequence, and it has to be just hovering at a certain angle over it,

34:51Adam Schafer:and then it comes down and grabs and pulls. Because you know that those claw machines are like slot machines. It's not your skill. No. It'll dictate. Yes. No. One of those, it'll grab hard. So every so often, it'll do it right. That's not what it is. Yes, it is.

35:09Sal Di Stefano:Yes, it is. Is that true? Google that, Doug. Look it up. Yeah, I can believe it. I believe it, though. I mean, you see how they rig all the slot machines. I know we've won, but I've also experienced what you just said, where Max and I, first try, I pulled it. I think it's like a slot machine.

35:24Adam Schafer:And so that's why I spend so much money. I'm like, well, I've lost so many times. The time to win is coming up. No, dude. Every time I lost, I'm so mad at that.

35:35Sal Di Stefano:You know, talk about gambling for something that's so overpaying. Yes, claw machines are designed to be enough. Shut up. Told you. Yeah, yeah, yeah.

35:43Adam Schafer:So it's like you can go in and program. Of course they are. All the carnival games are, dude. It's like a slot machine. It's programmed to win after so many losses. That's like the optical illusion with the ring on top of those bottles. Yeah, like it barely fits. And it looks like, oh, this is going to be easy. but this is different because the claw machine is always going to close but be loose so it looks like you

36:06Sal Di Stefano:barely miss it but every once in a

36:08Adam Schafer:while depending on how you program it one of them

36:10Sal Di Stefano:it grabs tightly I've won and I've won and then we try and run it back and then it's like yeah wow makes so much sense yeah and I thought I was like oh man they spray like oil stuff on those like dishes to make things slip off of them dude it's like yeah I did not I mean it makes so much sense that it is but it's like

36:28Adam Schafer:Yeah, because you think it's your technique. It's not your technique. It's the machine's, oh, this is the one, and then it goes and it grabs it tight, and it wins.

36:34Sal Di Stefano:So the key is to follow the kid who just dropped his$40 in there and come behind him.

36:39Adam Schafer:It depends how loose the machine is, like slot machines.

36:41Sal Di Stefano:Yeah, yeah, no, that's so crazy. And that one was, they must have set that thing to nothing, dude. Did you guys, I had a similar, like, what am I doing, right? So did I show you guys all the baseball card boxes or the basketball card boxes that I bought? No. Are you getting in on the unboxing stuff? So, yeah. So, my buddies are, like, hardcore into it, right? And so, over the last, like... We're losing Adam. So, listen. Adam's going to close us. Well, it's... No, I'm not. I am not going to close you guys on this. I'm going to tell you how stupid I am when I think about it, right? So, I mean, you know I collect cards, right?

37:15Sal Di Stefano:So, I collect cards and jerseys and I have stuff like that. Typically, what I do is I just go buy. You frame them. Yeah, I frame them. You put them as a nice display. And I buy them. I buy them. I go get the card. I paid the retail price where it's currently at in value.

37:28Adam Schafer:Yeah, they look good. So that's the thing, right?

37:30Sal Di Stefano:So now my buddies are like hardcore into the ripping. So what I did, because they're into it, this is me. I'm such a sucker for my friends, right? Because we were into golf, golf, whatever. Whatever it is that they're into, I'm like, I'm down to hang out. I justify it as all of us hanging together. So we hadn't seen each other since just before Christmas. So it's been since November. In fact, we exchanged our Christmas presents finally last weekend. Is this because they can't do your hobbies because they're expensive?

38:00Adam Schafer:You guys want to go driving? Yeah. I don't really have a car.

38:05Sal Di Stefano:That's exactly how this has gone down to. I don't have Ferrari gloves. So I'm like, all right. So I'm the guy who has to do that, right? So I'm like, that's fine. That's fair. It's fair. Right. And they get excited because I roll up with like 30, 40 of those boxes, right? So I have been buying them since last year. and these what's cool about these and i what i should have done is this so cards are gotten to the point where uh the the brandon card they make a run and then they shut them down right so uh all last year up until probably january february this year i was every time i go to target i'd see one i'd buy a box i'd buy a box buy a box right and they're not cheap anymore they're like crazy how expensive they are they're like 150 to 170 bucks for a box of you know really oh bro it's crazy What are you doing?

38:50Sal Di Stefano:So I've... No wonder you cut your door dash bill.

38:54Adam Schafer:Hey, so listen.

38:55Sal Di Stefano:So listen. So we're about to go, and they're excited. I'm coming to town, and I'm bringing these boxes for all of us to rip open and stuff like that. And I get online. Because I've saved them, I can turn around and flip all of them for double what I paid for them. So long as they're not open? Yeah, so long as they're not open. Oh, no. Right away, I could double up my money. Just holding. Just because I held them. Yeah. Because I held them and I didn't open them. And so people - That's so crazy about that market. Crazy, right? So there's a part of me that's just like, well, shit, I'd love to just - But I know it's about the experience, opening up with my buddies.

39:29Sal Di Stefano:And so - You're all tempted to just buy stuff, right? Oh, you guys are going to freak out when I show you how many - I mean, it took us - There was five of us friends, and I'm giving out all my card packages to open, and it took us an hour and a half, two hours to get through them, to just open them, right, and go through. and uh you know i got a lot of uh cards that are worth 50 bucks 100 bucks here and there and stuff like that i i you and you're you're on the hunt for like one of the autographed or like rare numbered cards and i get one of them right it's literally like the second to last package and it's this card right now is is retailing at like two thousand dollars yeah it's a two thousand card, right, that I pull, and that almost covers the expense of all the shit.

40:17Sal Di Stefano:And you, of all the cards we ripped, this card has a scrape across the top left-hand corner. Which is so, and my buddies are like, dude, it's so rigged that they do this to keep the limited, perfect cards down. It's like, you got the card. So they intentionally did that, you think? That's what they believe. Because you opened a brand new package? Yes, brand new. And not a single, I mean, we're talking about, I went through thousands of cards. It was the only card. Every one of those cards in that package you open weren't scratch just that one not oh not just that one every card that we owe thousand cards we probably went all of them just that one card just that one card that also was the most expensive most expensive card suspect yes and so right away that it's still it'll still be worth probably a couple hundred bucks even at the even like that but it's it takes it away from being one of the perfect 10 cards that's so and then when you do the math on like how much i spent to do all that stuff i would have been better out i would have saved money going and just buying that card yeah perfectly graded and everything sold your box yeah yeah yeah so hold on to it but i mean you miss out on the experience and the rush they know how much you love them dude your friends know they should i hope they do i hope they do because yeah like the business mind of me goes well that was actually a smart play just buying those early hanging on to them till after the seat towards the end of the season and then i could have turned around and flipped and doubled my money right away.

41:39Sal Di Stefano:Well, freaking Logan Paul's still going hard with those Pokemon cards, dude. Holy crap. Are those things worth a lot? I'm like, what? He made millions off of that card. Millions. Yeah, it was like 10 something million. He broke the record for one. Yeah, I think he bought it for like 2 million, sold for like 10, something like that. Silly, dude. That's so wild, dude. So weird. It is.

41:57Adam Schafer:I couldn't do that. Even if you told me, like, this is a great, I just can't do it.

42:02Sal Di Stefano:And it's weird because it's like he's worth all this money. he's you know obviously he's doing the whole like wwe thing and all that but then that's like a he's always advertising pokemon cards like he's so into that it's like i wonder you get that i

42:14Adam Schafer:wonder if him because of the publicity around it and it's him actually also oh of course of course he's a big uh interesting you can use your own celebrity created that market i'm sure well they're

42:26Sal Di Stefano:trying you know they're trying to convince me to do is the two to them is they they want me to back and drive to one of these. So listen to all the math on this. It's crazy how this works. Okay. So this is how I learned. I was going to say. Listen to how this works. Okay. Body part cards. So they have these live guys on like the, you know, the live, and if you guys are paying attention, Gary Vee's been telling me, like live shopping is back. Like QVC now is like. The next humongous market. What not. And the sports card market is like one of the hottest things. And so what a guy does is exactly what I did.

42:59Sal Di Stefano:You buy all these boxes. And then what you do is you go in these live chats where 30, 40, 50, 100 people are in. If you're really famous, there's thousands of people in there. But even if you're small time, 30, 50 people are in there. And then what you do, every person that wants to be a part of the auction and that wants in to watch me open the cards, watch me open, you basically, you ante up 20 bucks or 25 bucks. And 25 bucks, you randomly spin a thing and then you get a team. So there's 30 teams. You get one of the teams. and that's my team so i basically i pay 20 bucks and any card that i open up that's that team you get that i ship it to you you get it so it's like gambling where it's like interesting and so and so and if it's one of the teams where there's hot players on that team that are worth the cards are worth more the auction will go up and so it's like and you and you like so now now here do the math real quick okay so a box costs about 150 170 bucks for this you get 30 people in there each person pays$20 just to get a team.

44:00Sal Di Stefano:Not only that, but even if, because there's a chance that all these cards get distributed and your team never even comes up. You have everybody that Annie's in is a$4.95 shipping fee that you have to pay because that guy's going to ship you all those things. And you lose that no matter what, whether you get a thing or not. So everybody gets nailed for$5. Guaranteed. So they have five times 30. That's 150. Your cost for the box is already done. It's done. and then everybody pays$20 for a team. You're positive.

44:30Adam Schafer:Let me guess. They're telling you, hey, Adam, you have an audience. Why don't you do this? You should probably get this many people on there.

44:39Sal Di Stefano:Listen, I told them, I'll finance it and I'll drive traffic to it. If you guys do it, I'm not going to sit on there for you. I know that would require so much.

44:46Adam Schafer:I want to watch you open cards. No, I am not going to do it. That would be the nerdiest thing I've ever heard. I'm a huge editor.

44:54Sal Di Stefano:I'm going to do a total Star Wars version of that.

44:57Adam Schafer:Justin will give you a wedgie, dude, if you do that. Yeah, I will.

45:00Sal Di Stefano:But it's... Swirly. Then it got me going. Because I'm like, okay, well, that, what I would do, because they're into it. Because that's part of it, too. You have to really... There's lingo. Yeah, I don't know the lingo. I don't know all the different... I have to ask them. If I get a car, I'm like, is this a good one? Because it's not just a player. There's certain ones that are rare. It's primo. Yeah, yeah. And so, you know, they, like if it's a hollow, a cracked ice, like there's all these crazy, crazy names for all of it. And so it's a trip. It's like a whole, whole different world that I've been introduced to because they're so into it.

45:35Sal Di Stefano:I'm like, Hey, I'll, I'll finance it and you guys do it. And I'll tell people, Hey, my buddies are doing this to get, you know, the room full of 50 people. I'm pretty sure I know I do. Cause anytime I show cards, I get DMS. So there's obviously enough mind pump listeners that also collect cards. I'm sure there's a ton of people in that. And so I'm like, I could fill a room up with 30 to 50 people. This is the funniest thing.

45:58Adam Schafer:Are their wives all happy about this?

46:02Sal Di Stefano:Our wives, my wife is like cracking up. She's like, you guys are hilarious. I bet their wives are super reverse turned on. Well, no. My buddy's wife does not like it. Because it's an addiction for him. For me, it's like my wife's never even seen me do this. I have the discipline to buy those boxes and forget about them forever. It's more about when we get together and open it. And I get it. There's a rush. I mean, I'm like, come on. Come on. $2 ,000 card. And you're sliding through them. Like I said, they look different so you can tell when one's coming. You have to wear gloves so you can get fingerprints on them.

46:41Sal Di Stefano:No, but there's lingo. There's a way to open them. Of course. There's a way to look at them. You know what I'm saying? And so if there's a new guy in the group that's, whoa, whoa, whoa, what are you doing? That's not how you slide cards. You're going to rip all the clothes off? Yeah, exactly. There's a way you do it. So there's the anticipation. And it's all this culture that's been created from this online phenomenon of shopping on whatnot and these breakers, what they call breakers, that break these. Wow. I found out there's people that are paying for these silver cases of cards that are guaranteed to have high-end cards in it.

47:21Sal Di Stefano:$11 ,000. Wow. Yeah, for 13 cards.

47:25Adam Schafer:We're so close to a society collapse. Stuff like this. What are we worrying about? Dude, I watched, surprisingly, I watched a movie this weekend that was so good. like it's how often do you guys watch a movie that's actually good rare oh yeah it's rare so

47:45Sal Di Stefano:i didn't even hear about this movie last dune was like what i got excited yes so my wife and i like

47:49Adam Schafer:had nothing to do and i'm like you want to go to the movies she's like yeah is there anything good playing so i'm going through looking and nothing looks interesting but there's a sci-fi movie which i love sci-fi no matter what even bad sci-fi i enjoy i'm with you there so i'm like oh maybe i'll convince her to watch this site it's called hail mary and it's a it is a sci-fi movie and i'm like and so I show her and then I look at the Rotten Tomatoes. It's like 94%. So I'm like, whoa, that's a really good

48:14Sal Di Stefano:For sci-fi, it's real high. Really good rating.

48:16Adam Schafer:So she gave in. She's like, fine, you want to watch it? I'll watch it with you. Bro, that is a great movie. Now it's not it's definitely sci-fi but it's endearing. It's actually endearing, touching. Well, what's the premise? Is this AI driven or what's the... No, this guy I don't want to ruin it for you but And you can look up the ratings on it, Doug, right now, because it's like, it broke records. What? It made the most money in a release of any non-sequel movie. So look at Rotten Tomatoes, or what is that rating? Yeah, it's Rotten Tomatoes, 95 % and 96%. Bro, Project Hail Mary. It's so good.

48:56Adam Schafer:It was great. It gets you like - I don't think of it. Ryan Gosling? Is that who that is? Is that Ryan Gosling? Yeah. It is, yeah. Wow. So basically, I don't want to give it away. I've never heard of this. There's this phenomenon that's happening in space that scientists identified as it's slowly dimming the sun. And so they have to figure out how to solve this problem because if they don't in 30 years, like Earth is going to go extinct basically. He's a science teacher, but he's also this kind of expert on biology. And he wrote this paper that piqued the interest of like the, you know, like the world leaders.

49:33Adam Schafer:so they I don't want to give it away but he ends up going on this trip this basically suicide mission because you're not going to be able to come back

49:40Sal Di Stefano:Armageddon contact but it's really endearing

49:44Adam Schafer:he ends up meeting this like alien you know probe and then the alien itself is also trying to figure it out so they end up working together but it's like it's really good it was a really really good movie wow yeah interesting I find it interesting when I look up this movie in Rotten Tomatoes there's another movie on the side it says what to watch and now playing rad 42 %

50:07Sal Di Stefano:rad is out yeah I don't know it just came up on my screen they did like a comeback yeah I think it's the 40th or 50th that's something like that anniversary it's an anniversary that's out right now I don't remember what it is it'd be probably 40 I think it's about right

50:22Adam Schafer:have you watched yeah 1986 is when it was released have you guys oh look at this this is hilarious so the critics gave it a 42%, but the people, the general public gave it 90%. It's got a cult following. It does. It's got a cult following. Huge cult following. Have you guys tried watching a movie that you loved as a kid?

50:41Sal Di Stefano:I've rewatched this twice in the last

50:43Adam Schafer:three years. Now, is there anything about it where you're like, oh, that's kind of cheesy, but I like it.

50:47Sal Di Stefano:Yeah, it's got the music, you know what I'm saying, and the slow-mo. Send me an angel. Yeah, send me an angel, and he's like, they're at like a high school dance, you know what I'm saying? it's like you know but it's great though because you like think back it's so hard to defend i was on that podcast and i and i remember defending it oh i would totally defend it oh yeah i think it was great i tried yeah i think it's so yeah so it's it's very cheesy but also it's also great you know i'm saying if you were a kid who was into bmx bikes back then that was huge back then yeah i mean because think of it this way uh like if you watch the uh you know ford versus ferrari which was a great film also if you're into those cars and you know that storyline it's so great and during that time like Haro and Mongoose they were all coming out so if you know that just forget all the storyline you get to see those bikes when you're a kid that's what you're into and it's like the first representation that you just got to see and that happened with a couple sports or hobbies or something like that it'll just pop up and you're like oh yeah

51:55Adam Schafer:that's my thing it's so crazy too because we were doing crazy things on bikes with no helmets nothing we were just oh yeah we were jumping each other you know yeah yeah here lay down i'm gonna

52:03Sal Di Stefano:jump over you i have photos i got landed on i have photos i have photos of uh the bottom of tires i still have i have a i have an old album like i had from a kid and it's like us and i'm wearing mc hammer pants you know i'm saying i get oh yeah yeah yeah i remember one time we were we

52:21Adam Schafer:We were up in the hills, up in the foothills, San Jose, and we were on our bikes, and my cousin and I were like, hey, let's go straight down the hill. Let's see if we can do it. And thankfully, I was too chicken because I kind of went and started going down, but then I stopped. But he kept going. Started hitting hella bumps. We came off the seat and was riding the pole the whole time, dude. No, no, no, no, no, no, no. Oh, bro. I'm surprised he has kids today.

52:43Sal Di Stefano:I'm like, okay, at least he still worked. We were part of the whole downhill skateboarding movement where you'd go asphalt. That's so sketchy. And you'd have these long boards, and they're, like, fat and wide. This is before you could really do ollies and all that. It was, like, when it first was coming out. And, like, we would bomb as fast as we could. And literally, like, one time I was doing that with flip-flops. Explain that, dude. My feet were just shredded. I had, like, road burn all over my knees. Like, it's so funny because you still see the scars when you're a kid doing that stuff, dude.

53:17Adam Schafer:That's so great. Yeah. I pulled up some data and some stats on seed. So I got a message from somebody on, you know, or we got a message about seed. And essentially what they said was, I've tried so many probiotics, and seed was the one that really solved my gut issues. What's the difference? Why is seed so good? And so I looked up some of the stuff. And so here's a few reasons why seed is so different. Number one, they have an outer and inner capsule. The outer capsule protects it from moisture, oxygen, and acid. While it feeds beneficial bacteria, the inner capsule delivers the probiotics to the colon.

53:55Adam Schafer:And they know this because they have this big digestive system machine that simulates. And so it actually helps colonize. Which stays patented, right? This is it. Nobody else has this. Nobody else has it. They also use active fluorescent units to give you an accurate live cell count. Other companies use what's called CFO, a CFU, excuse me, which is far less accurate. They use 24 strains, which are specific and have research benefits. And the prebiotic that they use in there is non-fermenting and low FODMAP. So sometimes people will take a probiotic that has prebiotics in it, but it makes them bloated.

54:33Adam Schafer:And like, what's going on? It's because the prebiotic they use is fermenting, but seeds is not.

54:38Sal Di Stefano:It's a live culture, right? Yep, it's a live.

54:41Adam Schafer:But you don't have to put it in the fridge. No, because of the way they make the capsules, it stays alive in the capsule. Which, by the way, the refrigerated ones, it's funny. Who was it? I think it was someone we interviewed from Seed. They're like, okay, so it stays alive in the fridge. Then you put it in your body. What do you think happens? You always think, yeah. Oh, yeah, it dies. It's going to die. That's true. On impact, yeah. So with Seed, it's protected all the way until it gets to the colon, and then that's where it gets released, and that's why it's so much better. So anybody's wondering, like, there's, like, no – You can't compare.

55:12Adam Schafer:It's in a completely different universe from other probiotics.

55:14Sal Di Stefano:You know, you brought up sci-fi movies. I watched last night a sci-fi movie on – I think it's Netflix. What's the guy's name from Guardians of the Galaxy, the main guy? Chris Pratt. Yeah, Chris Pratt. Did you see that one? Mm-mm. It's the one where basically the judicial system is all done AI.

55:37Adam Schafer:so like to speed up the process so that it's fair yeah well yeah that's the whole objective

55:43Sal Di Stefano:that's the whole idea like judge dread kind of feel or no it's actually it was uh and katrina was really reluctant because she's so not uh you know sci-fi at all but it was actually done really well uh like that was the most sci-fi part about it was that it was like the ai would would decide whether you're you're guilty or not guilty and it uses this the huge database of all the cameras and text so it could scour all that and it like the way it works is if um the only way you get in this like execution like chair is if you're already a 90 something percent already guilty before that and then you have an hour and a half to prove your to prove your case to bring yeah so it's like so it's and he he the movie starts off and he's he's the one who was a part of creating it and he's in it and he wakes up and he's in the chair and he's like has no idea and then he has to like get him and so it's got a good storyline to it.

56:43Sal Di Stefano:It's an interesting. Minority Report-esque. Yeah, kind of Minority Report. Yeah, very much so like that. That's cool. I love Minority Report. But it was good. It was surprisingly good. I didn't have high expectations for it but I thought it was an interesting plot and storyline to it and also something that I'm sure that we've considered, you know. Oh, I'm sure Yeah, they're probably working on that. Yeah, yeah, exactly.

57:03Adam Schafer:They just got to get us to the point where we hate establishment so much, we're ready to take on and adopt AI overlords. Yeah, they're getting there. That's the process.

57:12Sal Di Stefano:Or the way they kind of present it, the way it opens up, it's like a big commercial for the, I forget what they call it. I forget the name of what they call the system or whatever like that. Fairness. But it's because of how much homelessness and crime is kind of overridden in all the cities. And it's just like so, it's so. This is their answer to cleaning. Yeah, yeah. It was her answer to reduce it and then all the statistics on how it reduced it. So, yeah, I thought it was pretty good for a sci-fi film that I went into it going like, oh, I don't think we would like this. And even Katrina enjoyed it.

57:43Sal Di Stefano:So I like Chris Pratt. So it was a good one.

57:47Adam Schafer:Element is an electrolyte powder. You add it to your water. There's no sweeteners like artificial sweeteners, no sugar. And it's got 1 ,000 milligrams of sodium. Why is that important? Sodium is the most important electrolyte you can use when you want to do things like reduce muscle cramps, improve recovery, performance, help with the foggy mindedness you get on a low carb diet. Or especially if you're out in the hot sun. Element has the right amount of sodium. It tastes amazing. No calories. Go give it a try. Go to drinklmnt.com forward slash mind pump. That link will get you a free sample pack of their most popular drink mixed flavors with any purchase.

58:25Adam Schafer:Back to the show. Our first caller is David from Maine. What's up, David?

58:30Sal Di Stefano:Hey, what's going on, David? Hey, guys. How's it going? Good. How you doing, man? Good. How are you? Doing well. What you got for us? How can we help you? Yeah. I just wanted to first just want to say thank you. You guys have really helped me change my life. I followed your health and fitness advice for almost five years. I was hoping that you guys would be able to give me some direction for currently where I am in my fitness situation, if that's okay.

59:02Adam Schafer:Yeah. Yeah.

59:04Sal Di Stefano:I mean, right now we're looking up to you, so. Stupid.

59:09In my email, just to give you guys some context of just to show you where I started and where I am now, um i wanted just to show show you guys that so you could see where i was starting um and it was a it's a big step for me to uh reach out to you guys and just to share to share those photos of where i started and uh currently where i am um before i get into my question i just wanted to give you a quick background um my goals are that i want to be healthy strong confident fit and uh most importantly, I want to be a good role model for my kids. For context, I'm 36 years old. I'm married. We have two kids who are nine and six.

59:56I'm six foot one and I currently weigh 210 pounds. I'm an auditor and I work remotely. I walk about 7 ,000 to 8 ,000 steps a day. I've been overweight my whole life and growing up I was always the heaviest kid in class at my heaviest I was close to 300 pounds and that was going up through middle school and high school I was very self-conscious about my weight and it definitely affected my confidence and how I approached life at a young age. My senior year in high school, I met a friend and he helped me lose about 50 pounds. So I got down to around 250. After that, my workouts were very inconsistent and I stayed in between 240 and 250 pound range for years.

1:00:56I would exercise here and there, but it was mostly just trying to get a sweat and burn calories rather than following any real programming and to build strength. Around 2021, I found your podcast and started listening to the show, and it really changed my perspective on fitness and taught me the right way to lose weight and build muscle and get stronger, rather than thinking of exercise just as burning calories. Since I started listening, I've purchased and run several of your programs, anabolic, performance, aesthetic, power lift, symmetry, and 15. I've consistently been applying your advice about strength training, eating mostly whole foods, prioritizing protein, and staying active.

1:01:45When I first started listening, I was around 240 pounds, and after running your guys' programs, I was able to get myself down to my lowest weight since middle school of 202 pounds. When I was 202 pounds, I was eating about 2 ,800 calories and just finished PowerLift. Since then, I've ran anabolic, symmetry, aesthetic, and PowerLift. And I'm currently up to 3 ,500 calories and I weigh 210 pounds. For the past six months, I feel like I haven't seen any progress in the mirror. And I still struggle with being self-conscious, especially around my midsection, my stomach. Even with the progress I've made, I still see the overweight guy in the mirror and can't bring myself to take the shirt off at the swimming pool.

1:02:37Here's what my routine typically looks like. I wake up at 3 o 'clock in the morning. I go to the gym. I run my MAPS workout. I walk on the treadmill afterwards if time allows. I'm home by 6, get the kids ready for school, and take them to school. And then the afternoons are school pickups, homework, dinner, kids sports, and family time. And I'm in bed by 830. And honestly, I love food and feel like I could eat more than I currently do. But I have a mental block about pushing calories above where I am. Because I'm afraid of my scale weight going higher than it currently is and gaining fat and going back to going backwards.

1:03:19If you guys were coaching somebody like me, what direction would you push me in? Should I do blood work through Vitabella, consider TRT, peptides, GLP-1s, other supplements, or nothing at all? Do I need to push calories, get comfortable gaining weight to build muscle? Do I need to track calories more closely or macros more closely? I have struggled with this in the past. and is my issue programming, nutrition, or a mindset? I just want to be the best husband and father I can be, and I want to have a healthy relationship with health and fitness, and I just don't want to pass on my own insecurities onto my kids.

1:04:07Sal Di Stefano:David, a lot of this, just so you know, is mental because Doug just now pulled up your photos, and you look incredible, bro.

1:04:13Adam Schafer:Yeah, listen. You look great. So you've done a great job But I got good and bad news for you Which one do you want to hear first? Always start with the bad It's all in your head You want to hear the good news? Yeah. It's all in your head. It's all in your head, dude. Yeah.

1:04:33Sal Di Stefano:It's 100 % in your head. I'm looking at, I'm looking at your photos right now and you look incredible. You're fit, bro. You're doing great. You killed it. Yeah. You won. Yeah. It's over. And here, and, uh, here, here's the thing. Uh, it'll, it'll just, now it's just, it's just time. It just will keep getting a little bit better, a little bit better. Your body will tighten up, tighten up, tighten up over time. Like, but we're, you have obviously got yourself in a very good way. good place calorie wise your programming is good you're you look incredible dude you're good dude

1:05:03Adam Schafer:you look really good you're good you're it's it's it's so in your head it's not even funny yeah and uh and that's like to put it differently you're tripping like with what you're saying right now it's so uh mental and so there is a way to get out of that okay and it's not programming and it's not diet you're doing all the stuff right i will say you probably can get a little more sleep i think going to bed at 8.30 and waking up at 3 doesn't give you enough sleep. You probably need at least a half an hour or 45 minutes longer.

1:05:32Sal Di Stefano:There's also value in getting your blood work just so you can see your panels. I think there's value in that for sure.

1:05:37Adam Schafer:But I do think you need at least 7 to 7.5 hours of sleep, especially being a father and all that stuff. So that would be one little thing I would say you could add. Other than that, you're doing great. Here's how you move out of this being in your head. stop looking at yourself in the mirror and, and, and critiquing yourself. Just stop doing that. You got to place your focus on your performance and your strength and stop the taking your shirt off, looking at yourself, finding the areas you need to focus on and what needs to come off. And strong. Yeah, dude. Cause you're so you're you're the way you see yourself is so skewed that that's really what the issue is.

1:06:15Sal Di Stefano:And the challenge you're at what? 3 ,500 calories. Is that what you said? Yeah, that's 3 ,500 calories. Not counting any butter. Bro, you're not even counting that stuff? Bro, you're killing it. Yeah, you're in a good place. You're in a really good place. You're eating a good amount of calories. You're probably strong.

1:06:33Adam Schafer:You look like you got good muscle.

1:06:35Sal Di Stefano:You're great, dude. Yeah, yeah. At this point, it's time consistently being this guy. And your skin will continue to tighten up. You'll continue to feel better. But where you're at right now, have you had a body fat test? I bet your body fat test really good. I threw it into GPT and it said I was somewhere between like 13 and 15. Yeah. That's what you look like.

1:06:57Adam Schafer:Yeah. You're leaner than me right now. Where do you want to go? I'll tell you what, like, so here's the thing. Here's what might help you. Cause I, you definitely should need to stop studying yourself in the mirror. Don't take selfies. Don't stand sideways. Don't do the whole thing where you're trying to pick yourself apart. Just stop all that and really focus on enjoying the workouts. just just focus on the fun of doing it and to be consistent and i think that'll take you away slowly from the way that you're viewing yourself i mean is it is it is it overall everything or do

1:07:28Sal Di Stefano:you just feel like you have a little bit of loose skin that's bothering you i just have that loose skin like i feel like um down there and like the very low stomach i just whenever i walk by a mirror or I see a reflection. I just hone in right on that part. I cannot shake it. You're hyper-focused, bro. Yeah, you're way hyper-focused. So it's so funny because as soon as Doug pulled it up, I went, holy shit. I mean, you look amazing. Because I see all of you right away. And when I see all of you, I go, holy shit. And I'm like, what is this guy? And then you can see that you have a little bit of loose skin because you lost a ton of weight.

1:08:07Sal Di Stefano:And I'm like, that's what you must go right to and think, oh, my God.

1:08:10Adam Schafer:it's nothing dude it is nothing it's literally nothing no yeah you're you're you're hyper focused on one part of yourself which has now become all of you and so you you need to just stop like if you find yourself focused just look somewhere else release it and and yeah just enjoy the workouts dude i bet your wife thinks you look amazing what does your wife say uh she told tells me not to flex yeah i think yeah but you know i'm sure you're like you're thinking yourself like what do you know right but she's bright your wife's right yeah yeah i just just stop looking at yourself bro seriously yeah it'll it'll help you a lot and just keep moving just keep doing what

1:08:48Sal Di Stefano:you're doing you gotta get about you have good good steps you're you're obviously going to following good programming you're dude you're you're lean you're you're you're in a really good place gotta enjoy it man yeah just have fun dude and and just know too like how long how long have we been on this journey how long has it been now like since 2021 okay yeah yeah just keep going dude just keep going and doing your thing the way you are and it'll just slowly over time continue to get better and better and better but where you're at is a is a perfect place you really are and trying to uh push beyond that is is going to send you in bad areas not good areas um yeah you could go get blood work done i wouldn't mind i mean you're you're getting old enough to where i'd to see that as a coach but i don't i don't see any problems the one the one thing you could do

1:09:37Adam Schafer:is get another 30 45 minutes of sleep that's it yeah yeah if you could make that happen you'll probably cover better yeah you'll get stronger which is also why i wanted to see his blood work

1:09:45Sal Di Stefano:because if you if he's got low low at t at all it'd be because he's not sleeping very well and just i want to see where that's at and then watch when you improve sleep and then watch how that

1:09:54Adam Schafer:but i mean i'm nitpicking here i mean how's your strength david tell me your list yeah it's good For deadlift, last year I checked, I was 405 for deadlift. And then squat, I was 315. And bench, I was 255. David, get out of here. Get out of here. We're done talking. You're wasting my time. You're doing great, dude. Listen, stop. Don't change anything. Bro, listen, it's all, all in your head. Yeah. So what you got to do is get out of your head. Yeah, yeah. Just stop focusing on that stuff. Don't believe yourself when you have those thoughts. enjoy the workouts bro are you are you are you like uh are you hyper tracking like your food

1:10:34Sal Di Stefano:are you over are you do you weigh measure everything are you just kind of guesstimating where you're at over the summer i really i tracked every meal for a good month um and now i've switched it over to like i when i switch out my meals for what i consistently eat i like i know in my head what the 300 grams of say oatmeal is or you're doing everything great you are

1:10:58Adam Schafer:yeah everything yeah i just it just stay consistent and just start loving it bro just start having fun with it don't focus on how you look in the mirror and do the courageous thing next time you go to the pool take your shirt off and take your shirt off and have fun with your

1:11:15Sal Di Stefano:kids you're fine dude yeah you are you are dude you're doing good what's it yeah i wouldn't i wouldn't want you to change from the place you're at you're such a you're such a good balance of

1:11:27Adam Schafer:You're going to keep improving.

1:11:28Sal Di Stefano:Yeah, that's what I'm – at this point, it's just time. Yep. Think about – you were overweight a lot longer than you were jacked. You're jacked now, but you were overweight a lot longer than you were jacked. Give yourself some time to be jacked as long as you were overweight. Yeah, you'll get used to it. And it'll just keep getting better and better.

1:11:43Adam Schafer:Yep.

1:11:45Sal Di Stefano:Okay, awesome, guys. Thank you. I appreciate that. What you're doing programming and movement and diet-wise is such a good place. What did you think we were going to say? Yeah, just curious. honestly i thought you guys were gonna say go to like a 15 style workout why well you're doing great dude maybe his sleep i mean yeah like i said you could do a little better sleep do you do you have like a aura ring or anything like that do you track sleep do you have any idea what your quality quality looks like no my kids don't sleep yeah you can try listen if you don't have mass 15

1:12:20Adam Schafer:I'll send it to you so you can test it out, and you'll know it's better. Well, you have MAPS-15. I'll send you one of the other MAPS-15. Which MAPS-15 do you not have?

1:12:28Sal Di Stefano:I mean, worth experimenting. David, if you go invest in anything, go get yourself an aura ring so you can kind of track and pay attention to your sleep and just kind of monitor.

1:12:38Adam Schafer:But you'll know if MAPS-15 style training is better because you just get stronger.

1:12:42Sal Di Stefano:Sure, but this will give you objective data. If you're going to go spend money or do anything, like some of the stuff you asked us, go get yourself like a ring that will track your sleep and pay attention to when you reduce to a maps 15 program does it improve just pay attention if you get to bed a little bit earlier or sleep

1:12:57Adam Schafer:in a little and i'll give you some good news dude uh usually a guy like you or someone like you who has a skewed body image what i would typically see is under eating also now what you've done really well is you didn't do that you're actually feeding yourself yeah that's why he's so good so typically a guy like you comes on and i hear those what you're saying and then i look at their food and i go oh you gotta you gotta bump your calories it's almost what i always got to say but you're eating enough you're doing everything right dude yeah so yeah just it's literally just stop hyper focusing on because here's the deal i don't care how jacked and ripped you get if you want you'll find something you'll still see yourself always bro you will still see you always you know the

1:13:37Sal Di Stefano:most insecure people are the people that get up on stage and have the best bodies in the world Those are the most insecure people. It's what drove them to that. And they'll still pick them.

1:13:46Adam Schafer:And they're still not happy.

1:13:47Sal Di Stefano:Yeah. I hung out with them all the time. So it's not a body fat percentage or thing you need to do. It's all in your head. You got to learn to love yourself and the way everybody else sees you, and it'll get better. And that takes time. That's right. It takes time, and you're doing great, though.

1:14:08Adam Schafer:Just a total success story, dude. Yeah.

1:14:11Sal Di Stefano:the only place i see for optimization is possibly sleep and that's why i'm a fan of going and getting a ring and tracking and seeing if if they're if that's if you're deprived there and

1:14:20Adam Schafer:can you try and do something because if you get more sleep you'll just start to feel stronger

1:14:23Sal Di Stefano:yeah energy yeah other than that dude you're kicking ass bro awesome that's awesome great thank you guys if you guys have time for one more question can i ask you a quick question sure sure Yeah. So with some of like, you know, between anabolic and power lift, there's some like off days. Could I replace those with doing more like core work or would that push it too far?

1:14:50Adam Schafer:I mean, if you want to, I don't think you need to, bro. I mean, just what I'm looking at right now, I think you're in a nice place. I think doing more isn't going to get you any better results. Okay. So then they usually say just follow the program strictly as an intro for that purpose.

1:15:05Sal Di Stefano:What do you think about giving him six-pack abs and running that with a MAPS 15 program? Have you really tried to build your abs, like lifting heavy and build them? Yeah. My last aesthetic session, my focus sessions were abs and obliques. Yeah, you're doing good, bro. You're fine, David. You're fine, dude. You're fine, bro. You're fine.

1:15:27Adam Schafer:You're good. You're more than fine. You're doing great, dude. Yeah. Yeah, just follow the programs. It's all working for you. Don't try to add more or overdo it. You're killing it. You're going to continue progressing, even though you're doing great right now. Yeah, it's really just patience at this point. Okay, awesome. Thank you, guys. I appreciate all the advice, and I just want to just thank you again. You guys, I just love your advice, and just the way that you cut through all the fitness industry bull crap that's out there, and just tell us how it is. I really appreciate that that's helped me a lot thank you dude and show this video to your wife yeah yeah keep up the great work bro

1:16:09Sal Di Stefano:thanks guys take it easy

1:16:12Adam Schafer:so again the reason why I said good and bad news because good news is like it's all in your head meaning like you're doing everything right bad news is that's hard because listen people watching right now by the way people watching really easy to judge someone like him but you probably do this yourself in some way shape or form Everybody does.

1:16:28Sal Di Stefano:Everybody has a spot, a thing, a muscle.

1:16:30Adam Schafer:But it's so easy to see it in someone else, right? I look at his picture, like, what are you talking about, bro? But then you're like, we do it to ourselves. But man, does that mess you up, dude? Because here you've got a guy who went from obese his whole life to fit, strong, healthy, eating more than 3 ,500 calories. He says, I don't even add up butter and stuff. He's probably close to 4 ,000 calories. He's got a great metabolism. He's doing a good job.

1:16:54Sal Di Stefano:210 pounds, around 13 % body fat. He's questioning everything. He's like, am I doing a good job, bro?

1:16:58Adam Schafer:You're doing better. He's calling us. I really felt like we're his conscience,

1:17:01Sal Di Stefano:but from that camera angle, I felt like we were on the toilet.

1:17:07Sal Di Stefano:I couldn't get over it. I was like looking up. Our next caller is Samantha from Texas. Hi, Samantha. Hi, Samantha. Hello. Oh my gosh, this is so cool. It's like I'm in the studio with you guys. You are. How can we help you? Yeah. Thanks so much for answering and taking my question. and thanks so much for all the content that y 'all put out. I'm surprised I haven't run out of stuff to say, honestly. Are you kidding? We have Sal. I'm just going to go ahead and read my question so I don't miss any main points. So I've been lifting consistently and focusing on progressive overload. My strength's been going up.

1:17:45I feel smaller overall, but it's like I've kept my same shape and just kind of like shrunk. So I think that I'm re-comping. I can see more muscle definition when I flex, but at rest, I'm still like a little bit softer than I expected. I generally center my meals around protein, but I don't track strict macros. And my consistency does kind of vary week to week. Outside of lifting and like working out, I'm fairly sedentary. I do it from home. And so I'm just kind of wondering, the feeling that I'm feeling is almost like I'm super strong, but then there's like a outside layer of me. So I'm just wondering if that's a normal feeling during the body recomposition phase, or if I just need to adjust something like calorie intake, do like a mini cut, or maybe just like tighten up nutrition, or maybe even just move a little bit more.

1:18:32Sal Di Stefano:Yes, that's very normal. Do we have any more information as far as steps, calories? Are we tracking anything? I did track out of curiosity the other week, and I'd say I'm around like 18 19 calories for the week um i will say i did notice whenever i did track my protein is kind of wonky some days yeah and i kind of leave with carbs yeah um outside of that like stress is pretty high i do try to prior towards my sleep because that right there is kind of crazy too. Um, and for steps, if I'm getting out, like I try to do a walk at lunch. Um, but with my schedule, it's honestly so busy and stressful.

1:19:22So I'd say like maybe average, like five K steps.

1:19:25Adam Schafer:So there's a, there's a theme that's, that's coming across with this. So first off it is normal to question, uh, you know, how well you're progressing when you're on a fitness journey. Actually, I want to know how long have you been doing this? I'd say, um, consistently I've been athletic my whole life, but I did dial things up. I'd say within the last two years, I'm 5 '7", I was 195, a good amount of body fat on me, and then now I'm 175, and I did lose some body fat there. So from the past few years, I can definitely see a difference in pictures, the way clothes fit, stuff like that. Good. So it sounds like you've been progressing.

1:20:02Adam Schafer:The theme that I keep hearing is consistency. Okay. So it sounds to me, and correct me if I'm wrong, that you'll have like consistent stretches and then less consistent stretches, both with diet and exercise and activity and even maybe stress management. So I think with someone like you, just because that sounds like that's the theme, is to focus on consistency one step at a time. Not all at once. In other words, we don't want to do, because this is kind of a failing strategy, is to be like, okay, I'm going to be consistent with everything. and then you end up falling off. It's the protein I probably focus on.

1:20:38Adam Schafer:So let's pick one thing and say, okay, everything else is going to be the way it's been, but this one thing I'm going to be ultra consistent with, and I don't care what it is. It could be steps. It could be your workouts. It could be hitting your protein targets or avoiding heavily processed food. Pick that one thing and be very consistent. Once it feels habitual, like it's not like something you need to focus on anymore, then add one more thing. And that's the key to long-term consistency.

1:21:07Sal Di Stefano:If you let me choose, I'd say protein. I think protein will naturally keep your calories in check, so there's also not an inconsistency around the fluctuation of the down. It's also going to serve you if you're lifting. Even if you're not the most consistent lifter, but you lift, some weeks you hit three or four times, other weeks you hit one or two, but you're consistently lifting overall and hitting your protein intake, you'll see muscle-building benefits from that.

1:21:31Adam Schafer:The three places we could look is one is where Adam said, hit your protein targets, eat it first. Another one would be to consistently get your steps maybe to 7 ,000 a day. Another one would be to not miss a workout. Of those three, and I'm sure there's more you can think of, but of those three, which one seems the most realistic? Not the best one, but the most realistic for you to be consistent with. Honestly, it'd probably be protein, but I'll have to track again because if I don't, I'm pretty under. Then start there. Just track your protein. You said you were 175. I think 150 a day is a great target.

1:22:15Adam Schafer:Perfect. Okay, cool. That's actually a lot easier. Yeah, so you're going to go 50 breakfast, lunch, and dinner. Or 30, 30, 30 plus a shake or something like that. Eat it first. uh don't eat the carbs first eat it first and that handles rest and and see if you do that super consistently which is going to be a struggle but once you get to the point where it's like this is like no problem then then the next one would be uh maybe steps or something like that but that's it that'll be that's the path towards consistency across the board are you following any one of our mass programs that was actually going to be my next point because like you said um you don't want to just add all these things in because you're going to fall off well that was me um i did get muscle mommy and I want to say I forgot which other one I got um but that's whenever I was so determined I was gonna do all these things right no that's not what happened um so right now I guess in in the gym at least I'm consistent maybe like three or four days yeah on average and so um and by the time I get in there I'm doing maybe two to three exercises but I'm I'm really focusing on like lifting and form and just being there for like my mental too um so what with that Having said, like, I really haven't jumped into either of those.

1:23:26But with the struggle with that consistency, do you all think that maybe, like, a MAPS 15 would be better for me?

1:23:32Adam Schafer:That's a great program for consistency because it's a little ever made. It's a builder, for sure. Is your gym convenient? I mean, no, not really. It's kind of – it's a struggle bus. It's so overcrowded. So I do have to get there, like, in the morning. But, of course, that means I have to dial in with sleep, stuff like that. But, I mean, I could maybe, like – I usually have to modify something. Well, okay. Okay, so that's why I asked you that. Do you have anything at home, like a suspension trainer or something like that? Dumbbells. I actually prefer like a... I do have some. I wouldn't have any place for suspension or whatever it is, but I do have dumbbells, and I can definitely get some other ones if I need to.

1:24:08Sal Di Stefano:Based off of what I'm hearing, I would prefer like a MAPS anabolic, and even if she doesn't get all three days, and she only did two days of full body working out... Does that work better for you? Like, that's only three days a week lifting, okay? Or two. and even if you do only do two the way it's designed it's full body it's not like you're missing anything right so it's like you could literally oh only got two days that week but you got two two full body of anabolic with hitting your protein intake i i feel confident we're going to see good progress from that and then good weeks you're hitting it all three days a week okay so if i start there and i do let's just say if i get in the time in the gym two days a week yep and like what's if i want to just like go walk you know for my mental health after work that's right yes i can do that oh yeah oh yeah walk as much as you want yeah i think the sal's point is i listen if you start walking more too that's great but it's like the main thing right now out of everything we're gonna do we're gonna give you anabolic so you have that that's what you follow the goal is to get there two or three times a week okay but if if you fall short of that as long as you get in there for the week i think you're gonna be okay we're gonna be fine there but really focus on the protein like let like let that be the cornerstone of i'm gonna be because I'm never going to miss 150.

1:25:16Sal Di Stefano:I'm going to hit 150 all time. Focusing on that will manage the calories really nice and put you where you're supposed to be. Even if you only hit anabolic once or twice a week, you're going to build muscle on that. That's going to positively move you. And then, hey, if you also got time to do more steps, that would be great. That's kind of the thought process. But focus on the protein first. That becomes the first thing that you don't miss. Okay, cool. That simplifies. It helps. All right. We'll send that to you. We'll send that over. Awesome. Thank you so much, guys. You got it.

1:25:43Adam Schafer:thank you take care yeah i think uh you know you're you know everybody has their challenge but you could hear the theme oh yeah it was the everything's inconsistent she nailed it

1:25:54Sal Di Stefano:there's like there's like a little and and it's just and listen over the course of a year she can look back in pictures and say hey i've improved yeah which is better than it was yeah but if you want to accelerate that process it it's it's time to tighten up something yeah and the mistake i think a lot of people made and what you pointed out right away it was just like there's a theme of inconsistency everywhere let's not try and be consistent everywhere let's pick the thing that will move the needle or that you can commit to the most and protein is going to be great for her and then like with man anabolic that's why i like anabolic is uh for her because i hear i asked

1:26:27Adam Schafer:her if your gym was convenient because if it's not convenient you're driving over there every day

1:26:31Sal Di Stefano:oh if she if she had a home gym i'd say massive team all day all day long that would be the better thing get in there just do two that'll be easy but it sounded like it's not convenient and that It makes no sense. Right. And so it sounds like she has some days where she doesn't get good sleep and she doesn't go to the gym. And so it's like, shit, if she just hit anabolic once or twice a week, she's going to see results from that. Cover bases. Her next caller is Marisol from Illinois. Hi. How are you doing? Hello. Thank you for having me on. I'm really excited to speak to you guys. Thank you. I listen to you guys daily since like before COVID.

1:27:05So it's like listening to the brothers I never had. All right. But so I'm going to just read my question and give a little bit of context. So let me find it. So. So hi, my team. I love your show. I've been listening to you guys since 2020. I have a like a part two question. The first one is I'm currently following MAPS anabolic and I'm doing the two or three day version when I'm able to. I'm currently in phase two and I have been trying to rest for about a minute in between sets. But I feel like lately I've been out of breath and a minute's not enough. Is the program still effective if I rest more than one minute during phase two or is there another program I should be following right now?

1:27:58Adam Schafer:Keep going because there's more. Okay. Yeah. I will mention I am currently 14 weeks pregnant. I have been feeling tired, nauseous, fatigue, and sometimes just not really motivated to go to the gym. But I would still like to keep my strength and mobility and not go backwards. I would like to maintain overall a good physique during pregnancy and just be healthy. I'm currently about 33 % body fat. I'm five, three. Um, I am married. I work a full-time job. Um, I do have a daughter already who's about to turn two. Um, and then I have been consistently strength training for about four years now. Um, I do have a history of, uh, yo-yo dieting, um, and doing like hit interval training.

1:28:48Um, I'm not counting calories right now. I just feel like it's really overwhelming and a lot to, to track. Um, but I do, uh, track for protein, trying to aim for about 120 grams. I'm lucky if I do that. Um, but I really appreciate your suggestions and anything you tell me I'm going to do. I do drink element, um, creatine and fiber daily. Um, so I would love to hear from the team.

1:29:15Sal Di Stefano:So pregnant or no pregnant, I would have still said the same thing, which is rest for sure. way way more you can what's great about maps anabolic is it's a strength building program and it the longer the rest you know what what you can only do wrong in that in the in the rest department on maps anabolic is uh rest too short if you rested three minutes five minutes between sets i don't care so that's total and you absolutely and then the fact that you're pregnant also is another reason why let's back up though because you said you're also feeling

1:29:45Adam Schafer:nauseous extra tired so which is totally normal during pregnancy right and you got it you got it yeah and you got like a one and a half year old at home yeah yeah your program right now is starter not maps out of all this might be too intense i think map starter better you're not trying to progress at all you're just trying to maintain and stay healthy we're 15 totally listen to your body uh and and postpartum uh when you're cleared it's going to be a map starter again but that's your program and it's going to feel like you're not doing a lot but that's kind of the point how

1:30:18Sal Di Stefano:long is your maintenance mode right now how long have you been consistently following maps anabolic like what how long you've been up for a while actually i actually after i had my daughter i started um going straight into maps anabolic yeah um and just doing really really lightweight um and i've been doing that ever since so i had my daughter back in like april of 2024 and i I started doing, going to the gym like end of May.

1:30:46Adam Schafer:Now I'm assuming the reason why you're, because earlier you said, uh, you try to do the two or three days a week when you're able to, it sounds like some mornings you're feeling pretty nauseous. Um, that's just what my schedule allows me to go to the gym. Like one day during the weekend to, um, Saturday and Sunday for sure. Okay. Starter is the one that's your program. That's it. Get in starter, live in starter. You're also going to do it postpartum. and then after probably following it for a couple rounds postpartum, then you can go pre-phase in MAPS anabolic. But you'll feel better in MAPS.

1:31:18Sal Di Stefano:Also, too, the rest periods. Let yourself rest. Yeah, who cares? Yeah, yeah, let yourself. If you got to rest. Yeah, yeah. In fact, I would always rather see you get an extra minute to two minutes rest and lift five more pounds heavier than you to be your heart racing and feeling a little nauseous and like, oh, yeah, I don't want that. Yeah, I'm usually with MAPS anabolic. I've really had to scale back on the weight just because I'm out of breath. Yeah, see, I want the opposite. I want the opposite. I want you to catch your breath completely and then lift heavier weight than the other way around.

1:31:55Sal Di Stefano:So rest. Give yourself that rest. Let that heart rate come all the way back down. Feel good. And then go grab five pounds heavier instead. I really enjoy the MAPS and Ebola just because it's just really easy movements, just straight to the point. And then I'm able to get to the gym two to three times a week. Starter's perfect for that. Yeah, starter's good for that. Okay. Sounds good. I also have MAPS Mommy, which I love too. And then I did Performance as well. Great job. Yeah. Great job. I guess another question or small question I had is what I know I'm not really following, like I don't have specific goals right now.

1:32:37I'm just trying to get, you know, um, through this phase. Um, but is there anything I should be looking for or anything I can focus on just to kind of keep me motivated?

1:32:46Adam Schafer:Uh, I mean, honestly, it's just going to be about feeling good. Yeah. Healthy fed, healthy, rested, good energy.

1:32:53Sal Di Stefano:That's the biggest win right now for us.

1:32:55Adam Schafer:Your body's doing like you are right now. Bodybuilding. Yeah. You're building a body in your body. It's doing a lot of work right now. A lot. Yeah. So you just kind of take care of yourself. That's it. You're not trying to go crazy or chase anything or push anything crazy. You're just showing up, going through the movements, feeling good, listening to your body, and preparing for baby. Right.

1:33:18Sal Di Stefano:What you're doing is so good. The greater percentage of people are laid up on the couch and resting and not eating healthy. and not like you, you eating your fed, stay fed, eat nutritious food, do the movements, rest like you need to rest. That's, those are all the good. And how you feel is what the feedback I want. I'm not looking at your body. I'm not asking, I don't care if we're not, we're not trying to hit PRs. This is feel good, feel good, feel strong, feel mobile, feel healthy, feel rested. That's what we want. That's how we want to feel right now. Yep. Yep. Sounds good. So is starter like a three day?

1:33:55Adam Schafer:Yep. Is it a three day? Oh, okay. We're going to send it over to you. Okay. That's amazing. Thank you so much. I appreciate you guys so much. Like I said, I just replaced all my music and I've just been listening to you guys daily. My husband's fed up. I'm like, Oh, it's the mom pump guys again. And then like, Oh man, family and friends about you guys too.

1:34:19Sal Di Stefano:Have you checked out our Muscle Mommy group before? I've looked into it. Again, I just didn't know if I could commit to something while being pregnant. Is it even worth me doing right now? I'm going to have Doug send you seven days free in there so you can just check it out. I think it's incredibly valuable. We have a lot of moms in there that have been pregnant, that are lifting while pregnant, before pregnancy, after pregnancy, You got the calls with Corinne every week as a trainer who's helping coach people through. So I'll have Doug send you a link for seven days free. So you can just kind of poke around in there and check it out.

1:35:00Sal Di Stefano:And if it's something you want to do, I think you get a lot of value from it. Yeah, that sounds great. I would love to. Yeah, that's great. I really appreciate your guys' information. And it's really insightful. All four of you guys, when you guys start discussing different topics, I'm like, oh, I see his version, his point, and I see his too, and I have, like, no sides where, you know, like, who's right, who's wrong. You like everybody. You like Justin the most. Yeah, I love you guys. I don't have a favorite, that's for sure.

1:35:34Adam Schafer:And congratulations on the new baby. Thank you so much. I really appreciated it again, and I love, I want to say too, that I love the Our Place Pots and Pants. Are they the best?

1:35:46Sal Di Stefano:They're amazing, right? They are the best killer products. I got like a set where it came with like two frying pans and like the two pots. And I use them daily. They're amazing. Awesome. Thank you. Well, thank you guys again. We'll send that over.

1:36:02Adam Schafer:We'll send that over to you. Yeah, for sure. Sounds great. Thank you again. Bye-bye. Bye-bye. Yeah. What makes strength training, strength training is the rest periods, everybody. Yeah. It's without the rest periods. It's not strength training. Yeah. People think it's the weights or the resistance. It's the rest. that makes it strength training. Do the blueprints recommend one minute in phase two? They're suggestions, but what we need to do is communicate. It says at least one minute. At least. That's like minimum. Not like just one minute. But here's the deal. You said it well. You said it perfectly, Adam.

1:36:34Adam Schafer:The only way you mess up rest periods for strength training is you make them too short.

1:36:37Sal Di Stefano:Yeah. That's the only way. Yeah. You can rest for seven minutes in between sets if you really want to. That's it. Ten minutes. Yeah. It's not going to do it. You can only go too short. That's right. And it's like, and for sure, if it is to a point where you're, you feel like I'm trying to catch my breath, that's what's limiting my weight. You're, you're, you're, you're losing out on potential gains by resting more and then lifting heavier weight. Our next caller is Amelia from New York.

1:37:04Adam Schafer:Hi, Amelia. Hi, Amelia. Hi, how are you? Good, how are you doing? So thank you for allowing me to talk to you and I'll just get right into it. I had been lifting for almost 20 years and eating. No, no. Unfortunately, completely wrong. Completely wrong. I had no idea why the needle was not moving until I found your broadcast. Your podcast was like, oh, I didn't know anything about rest. I didn't know anything about you're not supposed to lift strength, train and cardio. I didn't know I was overtraining. I didn't know I ate wrong. I didn't know anything about protein. Thank God for you guys. I need to say that.

1:37:54Thank God for you guys. So my goal is that I am currently 206. I want to be 170, but I want to look like I'm 150 because my body type, I don't know if Doug shared it with you. skinny just would not work for me. I need to be proportioned. I want to look good, you know? So I don't know if I can hardly hear you, but so I've been eating 150 grams of protein. If I understand this correctly, you're supposed to eat the amount you want to be. Technically I want to be 170, but that's a lot.

1:38:34Sal Di Stefano:150 is good. 150 is a good number for you. And I hit that number regularly. Oh, very good. Yes. Yes. Every day. I don't care what it is. I make sure I hit it. Okay. So what I need from you guys is I might be over training because I do two full days of strength training. I rest for three minutes and the whole thing, I don't sweat. Not really. I mean, it's good. It's comfortable. I do it twice a week and that's usually Saturday or Sunday or Wednesday or Thursday. My job requires me to walk all the time. So I get 30 minutes easy. And on Sunday, I spin because I like it. And I do that for 30 minutes.

1:39:15But of course, what you tell me, if you tell me to stop doing something, I will do it because I really want to move the needle. I feel that I'm stuck. And I did share with Doug that when I went from 198 to 206, but my muscle went up and my fat went down. So I know I'm doing something right. Yeah.

1:39:34Adam Schafer:Wow.

1:39:34Sal Di Stefano:That's actually a really good metric. I'm trying because of you guys, I'm trying, you don't understand. I am trying. So I, I need help to move the needle. I want it to go down. What was the time period in which you, you did that when you tested the body fat like that and you got those results? It was a year because they had a fair here and they had that machine. I got on it. It was one 98 and then they had it a couple of weeks ago, maybe right before I shared it with Doug. And that's when I saw there was a difference, But I also see the difference in my body. I used to be really, really, you can't see, but my arms were really big.

1:40:09Yeah. And they're not now. And so I, and I have bad body dyspuffer, but I still, I see something. I see it in my clothes. Yeah. But it's not enough. And every time I see my physician or my gynecologist say, quick, you got to lose weight. You got to lose weight. So I want to trick them.

1:40:29I want to look healthy. I want to look healthy, but I want a decent figure for my size.

1:40:34Sal Di Stefano:Yeah. So you're busy. So what do you do for work? Are you physical labor? Are you moving a lot of steps? So what are you doing all day long? I'm a manager. I'm a manager. And so it requires me to oversee a lot of things and making sure things are. So I'm always on my foot. Okay. Always, always. Yes, I get to sit because I have to do some administrative stuff. But I say 30 minutes, easily, I can say maybe four hours I'm on my foot. Okay. And you said right now you're 170?

1:41:03Adam Schafer:No, I want to be 170. I am 206. Got it, got it. And how tall are you? 5 '4". Okay. And you feel good. You feel strong. You feel healthy. I do. I started with three pounds. I have one of those spin things now where I have to turn to get stronger. Yeah, very good. I'm loving it. I'm telling you, I'm loving it. And now with the nutrition, you're hitting the protein. You're eating it first. Is your diet whole food? I'm not eating it first. Is that really important to eat it first?

1:41:32Sal Di Stefano:It'll manage the rest of the calories. It'll make a big difference. If you eat it first, it'll help manage the carbs and the fats and the other foods that you're having with it. It's a smarter way to eat, and it'll naturally bring your calories to where they'll be. It's almost magical how it works.

1:41:50Adam Schafer:It helps with satiety. And so when you do that, let's say you make yourself a meal, you eat the protein first, you're like, you know, I could leave some of this food. then go ahead and leave it. Don't think to yourself that you have to finish it. Is your diet whole food? Is it based whole food or do you find yourself eating processed food? I'm working towards that. I'm working towards that. Because I'm always on the run, I do have Jenny Craig and I use it for breakfast and lunch and I drink protein shakes in the morning because I don't really like to chew. I just want to drink and keep going. But I know I need to change these bad habits.

1:42:27Adam Schafer:Well, I'll tell you what. You're doing well, but if you want to do something that'll really cause some change, it's really simple. Start prepping your food and eat whole natural foods only. Eat the protein first. That's it. Don't do anything else. And what'll happen when you do that, and eat until you're satisfied. Don't eat until you're stuffed. If you do that, you'll see your body fat start to drop naturally on its own. Oh, okay. That's all it is, really. I think what's happening is you're hitting the protein, but a lot of it's coming from processed sources. So now what happens is it's negating the satiety effect.

1:43:03Adam Schafer:So protein shakes don't produce satiety like whole food protein. Processed foods like Jenny Craig, although they're not that bad, they are designed to be hyperpalatable in a way that's different than when you prep the food yourself. So it's just a little extra time. you would prep your food have your meals uh take them to work eat you know try to do it all from whole food sources eat until you're satisfied and then you'll see your body weight naturally

1:43:31Sal Di Stefano:come down and then what uh what program what are you following a mass program right now no i just do it on my own at home okay let us what do you got at home yeah let it yeah what are your equipment i'm sorry what kind of equipment do you have at home what are you using oh i i do a lot of free weights um that's pretty much it i do a lot of free weights do you have barbell dumbbells bench or just dumbbells i have a lot of them i just have free weights that's it

1:43:56Adam Schafer:okay do you have a rack that you put the barbell on or the are they just like dumbbells no it's the shelf kind okay so so yes yes a dumbbell maps 15 would be awesome yep i'm gonna send you a program that you can follow and you and you just follow the program as we lay it out it's a it's like a couple exercises a day two it's two exercises a day that's it you're in it you're

1:44:19Sal Di Stefano:15, 20 minutes. That's it. I've been doing seven twice a week. No, no, no. So instead of two days a week long workouts, it's a little bit every day. Yes. That'll be better for you too. So just get in there, do the two. It'll take you 15, 20 minutes. You're in and out. And follow that with the advice that Sal said. And watch us really move the needle. So the other option, because you are a busy person, it sounds like. I am. I am. Have you thought about having like one of our virtual coaches coach you through the whole process? I did, but I thought I missed the window. Oh, okay. So I'll tell you what.

1:44:53Sal Di Stefano:I'll have Doug set it up. Someone will call you and show you what that would look like. And if that's something you want to do, we'll send you the program no matter what. So we'll send that to you so you have that. Thank you. Follow Sal's advice. And then if you want additional support and help, we'll have someone coach you through the whole process. Yeah, and then you have your own coach through the whole process. And then, yeah, they'll be checking in with you and modifying on a regular basis. That'd be great. I know this is probably a strange question, But if I do not, if when I do what you're telling me to do, um, you think I can lose, least lose 10 pounds by the summer?

1:45:25Oh, for sure.

1:45:25Adam Schafer:Oh, yes. Just, just, just the two step, the two things I said with diet alone, we'll probably give you a consistency. We'll determine that for sure. Yep. But I'm going to send you. So Justin said the best dumbbell 15 is maps, uh, 15 muscle mommy does. So send that to her and then we'll have a coach call you. And if you want to hire one of our coaches, that's, that's, that's your best bet. Yeah. Okay. Okay. Well, I think that's it for me. And again, I thank all of you. I feel like I connected all of you. Each of you have very, very interesting personalities that I love. Every single one of you.

1:45:57So I was very happy to see that you at least wanted to help me out. So thank you.

1:46:03Adam Schafer:Oh, and thank you for listening.

1:46:04Sal Di Stefano:Of course. We appreciate the support. We hope you join the family because we peek in on all of our clients. So if you're training with one of our trainers, we'll get a chance to see more of you too. Nice. Thank you. Well, that's it for me. okay thank you all right we'll send that all over to you send that to you all right bye guys bye she's so sweet yeah she was a joy small changes you know and people need to notice like

1:46:26Adam Schafer:protein does produce satiety but when you're getting it from either processed food sources like protein bars yeah they kind of hack or especially shakes you you lose that satiety effect in fact when i'm telling people the bulk who are having trouble eating more calories and protein i i point them in the direction yeah it helps well you remember uh you guys remember

1:46:44Sal Di Stefano:when I told you I did that whole experiment where I did one show all and I remember how much I would crave the protein bars especially when you're trying to be in a calorie deficit those sweet bars it's like a treat or a candy bar you want like 3-4 of those in a day you're talking about 240-250 a pop before you know it you get creeped up and they're not filling so it's like you eat them and you're like oh that's so good then it's like an hour later you're like I want another one of those And so if you're getting a lot of your protein through processed food, it's tough to get the real benefits of what we talk about by just focusing on your protein.

1:47:22Adam Schafer: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.

1:48:07The 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.