2836: 1 Hour of Strength Training Per Week Adds 13 YEARS to Your Life

13:36Sal Di Stefano:And we understand that. Really good for vascular health. Right. So we understand the physiological health already. I think every famous podcast. Well, am I going to throw you under the bus by saying, too, you stretched in the sauna before? Yeah, that's great, bro.

13:48Adam Schafer:I don't know why that threw me under the bus. I don't know. You told me that. I'm not making confidence. I wear underwear. No, stretching, for people who are tight, like me, you want to get more range of motion. Sauna stretching is cool. Just because it, you know, the heat dampens the CNS. Yeah. And you can get into ranges of motion fast that you normally would. Yeah, I do that too. But back to this strength training, there's more I want to add to this because when you look at life expectancy, so average in the US is 79 years, okay? And I think the average person, if they don't really deeply think about it, I think what we assume is you just live until you're 79 and then something happens.

14:29You have a heart attack, cancer kills you,

14:32Adam Schafer:something like that. But the reality is the last 10 years and definitely the last five years of that person's life are miserable, usually. The average person that dies at that life expectancy of 79, by the time they're 75, 74, many people by the time they're 70, you see this rapid decline in health, rapid decline in your ability to do things by yourself, your independence, this dramatic increase in pharmaceutical drug dependence. And it's usually not the first heart attack. It's the second or third that take you out. So it's the last 10, but usually the last five years. Thanks, Doug. The last five years really, really.

15:21Adam Schafer:More. What are you looking at there, Doug? It's his first time producing. The last five years sucks. Okay, really bad. Yeah. If you strength train, if you strength train, because one of the reasons why strength training adds so much to longevity, yes, it's good for preventing diabetes. Yes, it's good for overall cardiovascular health. Bone density. It's good for lots of the things that we know about, that we talk about when it comes to getting older and things you got to, you know, it's anti-cancer, building muscle, super anti-cancer. Like we know all that stuff. So that's yes. But here's the big one a lot of people don't think about.

16:00Adam Schafer:You're mobile. Oh, yeah. You're not fragile. Able-bodied. That's right. And you don't break. So when you're living an additional 13 years, you don't just live longer. You have more time, even in that period of time. Yeah, more quality time. Which is quality. Yeah. Because you find me a 90-year-old who's been consistently strength training for an hour a week, one hour a week consistently, and I'll show you someone that's most likely independent and most likely not someone who just is going to fall and break something. And I know this because I train people. I had clients like that.

16:34Sal Di Stefano:Oh, that was Katrina's mom's in her mid-70s, and she recently went down. I told you guys she was pushing. She had one foot in the pond. Yeah, one foot in the pond. and uh you know i knocked her down for a day uh went and saw the doctor and stuff like that she had this you know massive bruise on her hip but he's like i tell you what thank god for all your strength training and stuff like that he goes you probably would have broke a hip average 77 year old yeah so when your age normally goes down like that i mean she slammed herself into a a brick fireplace wow so it was like she landed on some carp it was out she was outside near her fire pit it landed on it and enough to bruise her really bad, but nothing broke, nothing cracked and, and was back at it the next day.

17:17Sal Di Stefano:Um, really moving around and doing her thing.

17:19Adam Schafer:You know, what's interesting too about the stat, uh, I'd say the last, the last 10 years of my career, I had, uh, for people I'm familiar, I had a studio, uh, up here in the Bay area, small wellness studio, you know, personal training, correctional exercise, hormone therapy, all that stuff. Right. Um, and I had a client base that had worked with me for a long time. Like I'd say the average client was with me a little less than six years, but I had people that were with me for 12, 13 years. Majority of my clients, and now a lot of my clients were also in what would be considered advanced age. So over 50 % of my clients were over the age of 55, and a good quarter of my clients were over 65.

17:57Adam Schafer:I had a decent amount of clients that were over 65 because within that career, I started training doctors. They started sending me patients, and a lot of their patients were older. So these people would just show up and I love training people and that age range. It was a lot of fun. Most of my clients worked out with me once a week. Most of the, these are consistent. They were consistent.

18:16Sal Di Stefano:Yeah.

18:17Adam Schafer:They showed up and they strength training me once, once a week and they did no additional strength training. They did nothing else for strength training. Now they, they tried to maintain activity outside of what we did. Most of it was walking or gardening and stuff like that. But a small percentage of my clients saw me twice a week. Most saw me once a week. And it wasn't because of money. It wasn't because they didn't have the time. These are people who had a lot of time. Many of them were affluent. Where I was located was an affluent area. It was because we got great results once a week. Everybody got great strength and felt good, and we saw great improvements.

18:51Adam Schafer:It was like, why do we got to do any more? And so I just want to communicate this to people. It's like, you don't need a lot, everybody, to get these great returns.

19:00Sal Di Stefano:Well, especially when we talk about the health and longevity side. Yeah. I think the fitness space tends to focus a lot. The extremes. On the aesthetics and the performance stuff because that's what is sexy. That's what sells. That's right. But when you think – and that's why I wanted to build the hypothetical perfect longevity program for one of us. And when you think about that, it doesn't look like – I mean, I guess the other way to do it than how I described it instead of one day a week of strength training. it would be just one or two exercises every day, five days a week. So if you're somebody who loves to get up and to do – Do like a lift.

19:40Sal Di Stefano:Yeah, do a lift or do some sort of resistance training and you don't want to only do one day a week, then I would just divide that up over five days. So you have one or two things to do every single day or like the grade 8 was designed, like something like that. I mean that's really – that's like an ultimate longevity type of program. It's a grade eight or, you know, you put those exercises in one to two days and you do that with some walking and other activities.

20:07Adam Schafer:Now, here's what you see with all exercise, including strength training, is you get this U-shaped curve of benefit when it comes to longevity, where you get a lot of benefit with some. And the more you do, the less of the benefit you get. And if you keep going and you start to reduce longevity. So, like, your question. Yeah. Like, you know, I for sure am beyond longevity. I've sacrificed longevity in the pursuit of trying to build muscle. And now the problem with that, and I talk about this on the show, so people know, but the issue with that is the fitness industry, especially on social media, the people who get all the attention are people like me, or at least people that obsess about it.

20:45Adam Schafer:Okay. So, and they communicate it from that. So they're all, they're showing pictures of themselves and they're a super Jack and you're getting this information from them. And what you're getting is information that is, uh, not, not healthy. it's actually it's now not healthy at that point yeah so and i want people to know that because sometimes when i talk about muscle and longevity people will be like yeah what about a power lifter or a body but they went too far they went way too far well at that point you're a sport

21:11Sal Di Stefano:your performance you're out you're an athlete i mean whether you want i mean i know everybody gets all up in arms when you call a bodybuilder an athlete you know but no it's the extreme yeah

21:18Adam Schafer:exactly i mean did i ever tell you guys when i went to the arnold classic i think it was like 15 years ago, Jack LaLanne got a Lifetime Achievement Award. Oh, nice. And I want to say he was in his 80s. I think he was in his mid-80s. And he gets on stage and standing ovation, and everybody's clapping, and we wouldn't stop. He was just waiting for us to stop, but everybody just kept cheering. That's cool. So he moves away from the podium. He gets down on the floor. Stands doing push-ups? One-arm push-ups. Yeah, dude. Literally does one -

21:48Sal Di Stefano:And how old was he at that time? 80-something?

21:50Adam Schafer:It was in his 80s. That's so sad. He gets down, and of course, the whole place just explodes. Explodes, yeah, I'm sure. Yeah. That guy's a great example of what can be accomplished with the right application of extra. He did extreme stuff in his youth. It's funny, I say in his youth. He set the world record in push-ups and pull-ups, I think, at 55. Yeah. Yeah, I think it was, maybe look that up. Was his record towing a boat with his teeth, like, through the... He's got a bunch of records, bro. At 70. Yeah. Okay, at 70. So he's 70 years old. he pulled uh 10 rowboats with seven people each in there so 70 people yeah he pulled it with his teeth with his hands and feet handcuffed or shackled that's what i thought yeah uh and he went from the the shore to uh alcatraz wow yeah yeah what a gangster oh 42 sorry at 42 he did is that a picture of what he still looked like yeah dude i don't know he looked like that bro and then in 1959 oh see I knew it so later on when he was older but look at this 56 in 1956 sorry 42 years old he did 1 ,033 push ups dude in 23 minutes how did you do that Doug look up his swimming when he was 70 no that one he did in 1955 but I know when he was 70 he did some crazy one it was either 60 or 70 but it's like insane.

23:17Adam Schafer:Yeah, the English Channel. No, not the English Channel. Well, I just want to see it. Alcatraz? It was to Alcatraz at seven years old or something like that. 60, handcuffed. There's where he said it right there. He did it at age 60. At 60, handcuffed and shackled while towing a 1 ,000-pound boat. Wow. That's stupid. That's amazing. Such a random feat, too.

23:40Sal Di Stefano:I bet you I can tow this boat with my hands and shackled. Well, that's so dangerous, dude.

23:45Adam Schafer:Yeah. That's so wild. I see you drinking the Ketone IQ. Yeah. So now you and Doug are crushing them all. So now I can't have it, man.

23:52Sal Di Stefano:You got me on the kicker.

23:54Adam Schafer:So what do you guys like about them? Is it what I talk about?

23:57Sal Di Stefano:I like the caffeine free. Okay. Because I'm already drinking my caffeine already. And so I like that I can do it. Whenever we have these days where we have lots of podcasts to do and meetings and other stuff going on, because I shut my caffeine down as early as possible. So I've been done with my caffeine for, I don't know, a half hour or whatever like that. It's only 11.

24:17Adam Schafer:Because it affects your sleep.

24:18Sal Di Stefano:Yeah. So the earlier I've learned, the earlier I can get done with my caffeine, the less it affects my sleep at night. Which, by the way, yesterday I was a 90. Last night I was a 84. Still have yet to get the 99. Back-to-back 90s is like what I'm chasing right now. But still, a 90 and then an 84 has been solid. One of those keys, I think, is this coffee earlier done. which then allows me to do something like this as I get closer to noon or afternoon. And then it makes me just feel sharper. Yeah. We're doing podcasts. Isn't that great? It's almost like it gives me that energy for my brain, but not that CNS effect.

24:55Sal Di Stefano:So it doesn't affect me like caffeine. No, you can drink and go to bed. Yeah. You can drink it right before bed. You'll be fine. Yeah, that's what's cool about it. It gives me energy, makes me sharp for what we got going on.

25:04Adam Schafer:Yeah. So I noticed you and Doug are the most consistent now with them. Right, Doug? Are you doing more than one a day? No, typically one. Okay. Usually in the afternoon after lunch, if I'm feeling a little bit tired, I'll take one. And it seems to give me a nice little shot. Yeah, that's in the same way.

25:18Sal Di Stefano:Right about now. Between now and 1 is when I'll probably take it. But I haven't doubled up like you. You've done more than one.

25:24Adam Schafer:I go one in the morning, one in the afternoon, and then sometimes I'll do it again later afternoon. So I could do up to three. I'll do three. But you guys know I'm obsessive.

25:35Sal Di Stefano:And there's nothing in here that negative effects from having too many. No, no, it's just ketones.

25:38Adam Schafer:There's calories in it. because ketones have calories not a ton i don't know it's a 60 calories 70 calories 70 calories

25:44Sal Di Stefano:yeah dude and now justin you haven't are you not on them or no i i do it as frequently as i used to do like a five-hour energy shots like i would it's not the same though it's not the same it's better because it's more cognitive boost and and like to adam's point it's not like i don't feel like jittery you know as a result of that but like it to me it's very irregular like i'll do it when i

26:07Adam Schafer:I just feel like I need something. Doug, look up ketogenic diet and brain injury because I wonder – I'll stop going to Justin. Sorry. I know you directed this. That's too rough. No, no, no. You know what? Shot's fired. No, it's not because of you, dude. It's because I know that there's – okay, so check this out. Ketogenic diet is emerging as a potential therapeutic intervention for traumatic brain injury by providing an alternative energy source when the brain glucose metabolism is impaired. I wonder, so it reduces neuroinflammation, oxidative stress, and neuronal death. I wonder if you took an athlete who just had a concussion and you gave him ketone IQ.

26:48Adam Schafer:I'm sure. Because you can't make him ketogenic right then and there. No, you can't. I'm sure it would be a good idea. Yeah. Or like before you go play a sport, like football or something. That's actually a really interesting thought. Or boxing.

27:01Sal Di Stefano:I mean, this happens all the time in football where the guy gets knocked out and he's got to go off the field. Why wouldn't you give him something like that?

27:08Adam Schafer:I think it would be even smarter to do it before you play. Well, of course. Because it's already running. You've got the energy if you don't get hit. It's because it's going to give you energy for performance. But like boxing, football, I think it would be a great, probably smart thing to do.

27:23Sal Di Stefano:Yeah. Well, even just anything to lower inflammation with the brain. I'm interested in that to begin with. So, yeah, shame on me for not incorporating it in a bunch. I've been trying everything else, you know, so I'm just late to the party.

27:37Adam Schafer:Hey, we got to talk about, what is her position? Christy Neom. No. No.

27:43Sal Di Stefano:I was so confused by that.

27:44Adam Schafer:She was the director of the Department of Homeland Security, right? I believe so, yeah. Okay.

27:49Sal Di Stefano:Did you see what happened with that? You sent it over on our group thread last night, right? Bro, did you see what happened? No, I'm so confused by this.

27:55Adam Schafer:Bro, this is the most of our husband's extra.

27:57Sal Di Stefano:Please enlighten me on what it was that you sent over.

28:00Adam Schafer:This is the most, I can't even imagine the embarrassment. Yeah, it reminds me of what the movie Black Sheep. Where did you send that? So listen, so she was the department of, she was the DHS secretary. Okay. Her husband, all these images and stuff came out. It was leaked that her husband was in, he was in these chats and stuff, like in this fetish world. It's like a fetish, yeah. Where he wears big fake boobs. He's got boobies. Look at that picture of him, bro.

28:31Sal Di Stefano:Yeah, he's got like Dolly Parton size.

28:33Adam Schafer:Yeah, dude. And it's this weird world, this fetish world, where I guess they get off on wearing big fake boobies and talking to each other. Balloons or something. Does that come up after you've been married for a long time?

28:52Sal Di Stefano:So you're saying that she knew about it? Or do you disclose that in the early dating years? uh obviously she didn't know about it well what she claimed oh she claimed she doesn't even know no yeah yeah it came out totally sidelined her I know right well bro listen he's got videos of himself

29:09Adam Schafer:yeah but he did it under a pseudonym so under a fake name okay and I don't know how it got leaked I'm sure somebody outed him yeah somebody outed him I'm sure it was like some blackmail or something like that yeah for sure like bro everything on the internet is out there dude dude people are freaks anyway like you know it's like everybody's got some weird things So here's the thing, dude. Imagine if you found out your husband. Like, that sucks. Don't they have kids? Yeah, they got kids and all that. I mean. Like, that's like another different level of devastation. It's like your husband. Wait, did he cheat on me?

29:40Adam Schafer:No, no. But let me show you what he did. That's less worse. I don't know, bro. You're like, oh. Yeah, but are all these just dudes pretending they got big boobies? Yeah. I don't get the thing. Yeah. Okay. Yeah, yeah, yeah. It's just, hey, man. Look at your Jags. Look at my Jags. Like, what?

29:57Sal Di Stefano:cool i mean what what do you like to sleep what what are your guesses though like something that for somebody like that is did something happen to him as a child that was that that made him traumatized like that or is he into uh pornography that's really weird and it goes down that rabbit hole to where you find weird fetish type stuff yeah like what who wakes up and just decides that are into that thing. I don't, you know? Yeah.

30:24Adam Schafer:I don't know, dude.

30:25Sal Di Stefano:And then how do you marry someone that has such a weird fetish like that and not know? Well, you know, people do a lot of things

30:32Adam Schafer:in their double life, you know, that they don't find about out. I mean, I've heard about serial killer. That's the crazy part, where people find out their spouse was a serial killer. Oh, yeah. That's crazy, bro.

30:42Sal Di Stefano:And they're all, like, on the surface, like, great community person.

30:46Adam Schafer:Yeah. Look at that picture. He purses his lips. It's so awkward. Oh my God, jump down, get out of there. That's enough. I don't want to see anymore, dude.

30:55Sal Di Stefano:Wow, I mean, is she being questioned about all of it? Is it falling on her? No,

30:59Adam Schafer:it's just embarrassing. Did it all just come out? Yeah. It's all, this is all new? Yeah, dude. I would tell you, I'll say this, Adam, I don't know all the stuff you said, what happened or why, but there's lots of data that shows that pornography, it, it, it totally leads to more and more I'm sure that tipped them into different categories it definitely leads to more and more extreme or dysfunctional I guess you would label it sexual desire definitely for sure in fact you don't even look at studies you could just look at the difference in popular pornography they've done studies on this over the last 20 years it's gotten more and more and more extreme it's got classic drug-like responses where it's like you start with this drug and then you got to move to something stronger type of deal.

31:56Adam Schafer:So I wonder. Anyway. I feel like. Terrible. Imagine finding that out. Yeah.

32:01Sal Di Stefano:Like what? I feel like of the four of us Doug would be most likely to have some other thing. He's so quiet and private about so many things. Like he's the most likely to have like a double life. Bro.

32:12Adam Schafer:What would Doug's double life? Look at Doug. Yeah. You never know, do you?

32:18Sal Di Stefano:I feel. We're like, one day we'll find someone crazy. What?

32:21Adam Schafer:Doug was doing what? Doug would be. Here's my closet. Oops, don't mind those titties. Hey, what's that sport where people ride fake horses? Oh, yeah, yeah. Doug does that to the side. That's why he's so agile still. Hobby horses or whatever. That's why he's still agile still. Like, damn, bro, you can jump.

32:39Sal Di Stefano:That's how I know how to skip.

32:41Adam Schafer:Yeah. That's true. Do you practice jumping all the time? What are you doing? Yeah.

32:47Sal Di Stefano:Hey, did you guys see our April Fool's ad with Element? Yeah, I did. Did you see it? You know what's so funny? People Manage. I forgot we did that. So you thought it was real? Yeah, I was like, there's pink lemons? I had never seen a pink lemon before. Yeah, they put all the graphics in here. Totally went over my head that we did that, and I forgot what today was. And I was just like, oh, that's what that is. I was like, I already see tons of people. They did a good job, though. they use like uh huberman uh yeah kelly starrett like a lot of credible people that were like

33:22Adam Schafer:pumping it it's element is such a hack for uh workout uh fluid intake it's such a hack of course you get the electrolytes but you know what it does and i'm no i'm noticing this now with people it makes them drink more water because it tastes good so you're getting the electrolytes we're actually drinking way more water hydrate what a hack dude i i wish i under if i was as a trainer i would have totally used this with my clients because it would have made them drink more water on top of the fact that you get the electrolytes yeah yeah you know what i i think

33:51Sal Di Stefano:i've talked about this before um it's mandatory that i use it if i get in the hot tub or sauna oh yeah you better if i don't you get dizzy i get a massive head post headache like you don't it won't hit me while i'm in it while i'm in it i'm fine sweating do my thing and then as soon as I come out like maybe a half hour I get this throbbing terrible headache if I forget to do element before I go in it's like clockwork every single time is it is that like just do different people process it and lose sodium at faster rates because I don't know I don't hear that from other people that they have as big of a problem I know some people can relate to it and they're like oh yeah no I've had that before if I'm in the sauna too long or whatever like that where I'm like clockwork.

34:41Sal Di Stefano:I can be just in my jacuzzi. I don't even have to be in a crazy sauna. I can be in my jacuzzi. That's a crazy workout for me if I sweat a ton as well. I have that same response where I get a fat headache.

34:49Adam Schafer:Yeah, there's a difference, but maybe you could look that up, Doug. What the difference is in salt and maybe salt in people's sweat or something like that, sodium people's sweat, it's different from person to person. So some people definitely sweat more salt out than other people.

35:04Sal Di Stefano:Which would also lead me to believe why there's people in this space to that that try and shit on electrolyte supplements as like like oh the waste of money trash don't do it whatever that but i would think that there's some people that make a huge difference

35:17Adam Schafer:look at this uh it it's a huge difference between individuals sometimes up to tenfold oh well okay now that makes sense there you go wow confirmation scroll down more doug individual differences some people are naturally salty sweaters losing more just walking salt lick yeah i feel like you'd be a salty smell. I am very salty. I think all of us in here.

35:37Sal Di Stefano:I mean that makes sense though to me now why that is something that dramatically affects me consistently to the point where like so we have a refrigerator that we keep outside. I keep most of my elements stocked in there. So that when I go in the jacuzzi I have built this routine. Come out, go straight over there, grab it, put it next to me and then while I'm sitting in the hot tub I drink it and And it guarantees I don't get a headache. If I don't do it, it's 90 % of the time I will get a headache. And it's just how bad is the headache? There's so many hacks like that. I get mad because, like, going back to athletics and, like, performing in sports.

36:17Sal Di Stefano:Like, if I would have had that on hand or, like, hydrated ahead of time and made sure, like, I had adequate amounts of sodium. And then also, too, like, mid-game. Like, if I would have had, like, ice water available where I just stick my hands in the ice water. Oh, yeah. And just waited. Like, I swear to God, I recover so quickly by doing that. Have you been experimenting with that? Yes. I've been doing that quite a bit. And I'm like, it trips me out because I am very much dependent on heat. Like, my core temperature when it's up. Like, the fatigue, it just, boom, hits so fast.

36:49Adam Schafer:Yeah, it's so interesting. Like, you act like, your cold doesn't seem to phase you. No. But heat. Hot really affects me, yeah. I'm the opposite. Like, cold. I'm like a chihuahua. But you put me on the sun and I'm just cool. Yeah. I'm like Justin.

37:03Sal Di Stefano:I'm definitely. You get overheated. I never thought about that with your, with your hands, but I could imagine that. Game changer. You guys remember that? Crazy. Remember that one study they did? I know where they did the. That's what inspired it. Yeah. And I was like, I was. He did it with somebody.

37:16Adam Schafer:So what do you do? So I'm assuming you're doing this because you're outside digging right now. Yeah. Yeah. Are you just getting cold, like ice buckets or something?

37:22Sal Di Stefano:Just, I have these bowls with, with ice water in it and I'll sit there and I'm like drinking water, element tea or whatever it is. and I'm putting my hands in these cold, like, bowls, and I'm just, you know, soaking them. It takes about, like, you know, two minutes or so, and I'm just like, ah, and then my whole core temperature drops.

37:39Adam Schafer:And I just go right back at it, yeah.

37:42Sal Di Stefano:Wow. I bet that works so good. Wouldn't it easy?

37:45Adam Schafer:I could see that working so good.

37:47Sal Di Stefano:I think I could see that working so good. It's wild, yeah. Like, I would, I don't know. Like I said, it makes me mad because, like, I wish I would have, like, experimented more with that stuff. You know, you talk about like performance. I don't know if I shared this with you guys or not. Stop me if I share it on the podcast already. But there is a clear difference in my performance when I see my sleep score between 60 and 90. Oh, yeah. Yeah, you've said that, but for sure. I've connected the dots now to like what a difference in the workouts. It's like a light workout. It seems so obvious, right?

38:22Adam Schafer:Well, I've got it 10 % stronger. Add 10 % to whatever I'm lifting. Yeah. Which looks like 20 pounds sometimes.

38:30Sal Di Stefano:It's not in day difference. I mean, the difference between like, so I got an 84 last night. The difference between an 84 to 90, not a big difference. Even like I'd say 80 to 90, not a big difference. But low 70s or in the 60s compared to a 90, oh. Yeah. It's like huge difference.

38:45Adam Schafer:Last night, I didn't have the greatest sleep because my three-year-old was in bed with us because she had a tough time going to sleep. and all night she was so antsy and she was kicking and moving and whatever and i know what happened we had ice cream last night and i got gummy bears oh red dye she had red dye remember i told you guys how she reacts to red dye that's right and my wife's like did she have red dye and i'm like no i took the red ones out i didn't take the orange ones out the orange ones oftentimes will

39:15Sal Di Stefano:have red dye in them i mean red dye and and or sugar before but this is not sugar there's a

39:21Adam Schafer:distinct response she gets where she's like poor kid. She's hyperactive but tired.

39:26Sal Di Stefano:We notice a huge difference in Max if we let him have a treat like that after dinner. After treat dinners always impact his sleep afterwards. No matter how good of a treat I try and make it if he gives sugar post big difference. I think sugar and tech the way it affects children is insane.

39:46Adam Schafer:I told you guys about Aurelius right my niece plays Fortnite. And he watched her play and he's like, can I try it? And we're like, all right, let's put it on the living room TV. So we moved the system out, put it on, and I let him play for 15 minutes. He's not coming back. Listen, I gave him, I did everything. I gave him the whole, okay, three more minutes, buddy. One more minute so that they're anticipating. It's like a good way to get your kid not to freak out when you take him off something. Didn't matter. I took him off, bro. He threw a tantrum. Yeah. And Jessica and I looked at each other It's powerful, man.

40:20Adam Schafer:And we're like, this is just confirming why we don't have it. It's a powerful thing.

40:25Sal Di Stefano:What was the big lawsuit just went through?

40:28Adam Schafer:Yeah, where they showed that they made him addicting on purpose. Yeah, you didn't see that? I did. I talked about it on the show.

40:33Sal Di Stefano:Yeah. Was it Meta that got sued?

40:35Adam Schafer:I talked about it on the show. Yeah.

40:36Sal Di Stefano:Meta got sued that they were using addictive stuff to addict children. Yeah. To make it addictive. And so what'll be interesting is that the first domino to fall because gaming has been doing that forever.

40:49Adam Schafer:Well, did he just lose$80 million because of his efforts into the metaverse and just canceled it?

40:54Sal Di Stefano:They shut it down. Yeah. Oh, did they fully shut the metaverse down? Yeah, they just canceled it. What a bunch of bullshit. Smoke the mirrors, dude. Hey, listen, since you went that direction. Yes. I'm listening to this interview right now with Diary of the CEO. He's got this, credit the name, I don't know, but it's one of the more recent ones on AI. And she's like a big whistleblower. She's interviewed like over 300 of the biggest tech and tech names that were with open AI and worked with everybody.

41:20Adam Schafer:Right.

41:20Sal Di Stefano:And she's sharing a lot of the behind the scenes stuff that I was unfamiliar with with Sam Altman and Elon and all the falling out and how that all happened and stuff. But her big claim is that so much of this AI stuff is propped up in bullshit. Like a bubble. Well, no. Yeah. And not only that, but sold to us that it's way more effective and better than what it really is. How so? How so? So when you, like, for example, because we're all guilty of like, bro, check out this thing. It's like a company that whatever they're developing has to decide a very narrow scope to build a thing that's so incredibly good.

41:57Sal Di Stefano:But it's all off of human inputs and data and stuff that it has to form. Whatever currently exists. Yes. What already currently exists in a very narrow scope. It's really good at this whole thing. It's not like this conscious thing that is figuring. It's like it's not what you think it is. And we've been, and they're all better processing. And it's in their best interest of all these AI companies that are building this to build up this huge narrative of how powerful and how great it is and stuff like that, because they're getting billions of dollars of funding. And a lot of it is just a bunch of smoke and mirrors.

42:29Sal Di Stefano:It is not as amazing as we're all being told it is.

42:34Adam Schafer:And it's like, well, that's good. That's comforting. Cause I just sent a link to Doug. I want you guys to watch this. That's the, that's the, where are the multibots? Let's see. Yeah. It's Karen. What's her name? Karen Howe. Karen Howe. Okay. Doug, I just sent you a link in our group thread. If you could pull it up, and you might need to hit mute, and hit play on the video. And I just want you guys to see how they're using AI robots in war. Okay. All right. And I'm going to – okay, look at this video. There's the AI dog with the machine gun on it. I've seen this. Oh, just taking people out, and they're following him.

43:11Adam Schafer:So that's actually happening. so it goes ahead of the soldiers and yeah takes out bad guys and there's a guy running and there's

43:20Sal Di Stefano:a drone that just shot him they they've done this before with these little like track robots that

43:26Adam Schafer:they would follow look at that like look how it goes in by itself yeah yeah dude that sucks yeah what are we doing that's getting there i don't you know do you guys think they haven't seen terminator like is this a movie nobody's watched like no well yeah because here's the deal yeah

43:42Sal Di Stefano:But this isn't, Sal, this is more robotics and engineering than that is AI right there.

43:47Adam Schafer:That is AI.

43:47Sal Di Stefano:That's not AI, bro. Yes, it is. See, this is what you're being, so you're getting closed on. That this is all this. No, they're using AI technology. See, again, that's all jargon to get you to believe that this is big AI thing that's happening right now. Well, nobody's concerned. Like that's, that is. Well, it's all programmed. Yeah, it's programmed. Yeah. It's programmed. It's great programming. We've had that for a very long time. And it's the most advanced. Autonomous. That's right. It's not thinking on its own and making these rational decisions. It is programmed to do something. And we've had machine guns that have been programmed to do things.

44:20Sal Di Stefano:Which is advanced. I mean, it's better than it's been. Exactly. It's not. They're not. It's not. And this is what I'm trying to get. You need to listen to this interview. It's because a lot of this jargon that we've been told is all to make us believe that this is a huge AI movement. And we're all transitioning over to this new world that's happening. much like the metaverse and it ain't shit it ain't what everybody thinks it is okay but there's the

44:45Adam Schafer:other side of it which is because i'm sure there probably is a lot of smoke but there also has already been a lot of layoffs sure because they're efficiencies efficient exactly efficiency has gone

44:56Sal Di Stefano:through the roof that's happened historically forever also this is due to ai is what i'm saying not necessarily due to ai again everyone wants to say name it artificial intelligence no it's not artificial intelligence it's programmers learning to program systems that are more efficient and better yeah this whole idea that this is this this boogeyman what about what about like compounded

45:16Adam Schafer:intelligence what about yes what about ai writing code uh like i showed you guys that video the other day of claude where somebody says hey make me an app that does this right they they program that

45:26Sal Di Stefano:that very narrow spoke for it capable to do that it's ability to go do something else intelligent in another field or world it completely you're saying is what's blown out of proportion is

45:36Adam Schafer:AGI, artificial general intelligence. Yes. Okay, sure. Sure, I could agree with that. And that's, and so. Yeah, I don't think we're anywhere with that yet.

45:43Sal Di Stefano:We're not. And it's like this, and the big leap that we'll never be able to make is the conscious part. There is something that you do before you make a decision all the time that you're conscious.

45:55Adam Schafer:Well, what's interesting to me is how do you create a consciousness when we don't even understand what it is? That's right. We won't be able to. If you don't understand something, how do you make it?

46:03Sal Di Stefano:When you know what they're going to do, this is going to go to the cyborg route. Yep. And they're going to start, like, because you can only get so far with machinery.

46:11Adam Schafer:I'm glad you said that, Justin. They're going to incorporate more biology. Yeah, I'm glad you said that, Justin, because R3 Bio, maybe you can look it up, Doug. R3 Bio, let's just look up and see what they're doing right now or what they're beginning to work on. Because you mentioned cyborgs, so it's kind of remarkable.

46:30Sal Di Stefano:Yeah, I see more of that, like body suits and stuff like that. A human's in that gives them superpowers.

46:35Adam Schafer:Go to news. Go back and click on news because I want you guys to see one of these headlines, bro. It's a good time. It doesn't show, huh? All right. Anyway, I'll read you this headline. This was on Disclose TV. R3 Bio is working to grow headless human bodies to harvest organs for research.

46:54Sal Di Stefano:No.

46:55Adam Schafer:If we can create. No. This is a quote. This is one of the investors in the company. If we can create a non-sentient, headless bodyoid for a human being, that would be a great source of organs. Wow, that's crazy. So you have like non-sentient, I guess headless human flesh bags. That is creepy, dude. Yeah, dude. And then you're like, oh, I need a new, I want to get my, you know, I'm 50, I should replace my heart. All of a sudden their body just stands up. And then they'll go to your clone body.

47:21Sal Di Stefano:Soon we'll have head transfers. He's just right around 70. You're like, I'll take a 25-year-old body.

47:27Adam Schafer:You just transfer, be able to transfer your. Well, I mean, hey, listen, let's just go crazy right now. Let's just think about what this looks like. They'll take you. They'll take your DNA and clone you. Not all of you, but they're going to clone your body. Yeah. So now you're like. Without a head. Yeah. Because we don't want it to be sentient, right? We just want meat. Yeah. Oh, man, my skin's a little wrinkly. Can you peel off that skin for me and just replace some of mine? Or yeah, you know, I just. Head transplant. I broke my arm.

47:54Sal Di Stefano:Well, you know that like way back in the day, there was like this mad scientist who created like a double-headed dog. I saw that. They transplanted a head from another dog and connected it to the vertebrae of this other dog. And it lived for like two days.

48:10Adam Schafer:This was the Soviet Union.

48:11Sal Di Stefano:Yeah. It's the creepiest thing ever. Again, this falls into the like, where are the morals? Where are the brains?

48:19Adam Schafer:You have to have it. Well, it's human reason.

48:21Sal Di Stefano:This also makes me think, too, that this goes back to what we talk about, how arrogant we are sometimes with our knowledge. Part of the reason why we have to make it headless is because the brain is so complex and we can't.

48:33Adam Schafer:But also because I think people are uneasy with it. But you just wait. You go down that path. They're abominations. And they'll make a brain just make sure it's not aware because I want to replace it.

48:41Sal Di Stefano:Yeah. I mean, I just think, again, I think we know a lot, but we know very little still about the brain and all of its functions, its capability or how to make one. same thing goes with our gut and so i right away i think when you you you try and create that i think there's something within the gut that we're still unaware of that will completely just make that not well again and back to like the meatless meat right that whole thing it's like you're making cells that reproduce rapidly uh because you have to get a bunch of cells to grow like what is that in what what other version have we seen well cancer yes and also what's the uh what's

49:18Adam Schafer:to stop here's why human reason is good but limited because we can reason crazy shit okay without a moral framework without objective morality we'll do crazy stuff it's like what if what if we said hey let's make a meat body and then attach a ai robot head to it because we want human-like robot servants or worse you know i want a brothel with uh you know flesh robots but it's okay because they're robots so it's totally fine. We're not hurting anybody and it's all good. You don't think that people are going to try and go in that direction? I don't know.

49:54Sal Di Stefano:I'm talking to conservative Sal, not libertarian Sal anymore. No, that would have bothered me too.

50:02Adam Schafer:That dude will sign up. Just make them extra big. Did you guys see the UFO stuff that they're talking about right now? No, but is it related to

50:13Sal Di Stefano:Bigfoot is like, that's where I'm at right now.

50:17Adam Schafer:What's going on with Bigfoot?

50:19Sal Di Stefano:Sightings in like Ohio. Bro, they're just testing us right now. Yeah. Let's just throw it all out right now and just see like the fact that Epstein stuff came out and we didn't even get shook from that. They're like, drop some alien shit. Drop some Bigfoot shit. You know what I'm saying? Push all the buttons. Yeah. Let's just push it all.

50:35Adam Schafer:Yeah. Everything in reality is fake. Yeah. Dude, there's tons. Oh, yeah. Ohio. Tons of them. There was a picture I saw. it would look like a face of Bigfoot. I don't know if it was real or not. Well, anyway, here's the UFO stuff. Are you ready for this? Tell me. Here's a timeline from 2017 to now. So 2017, the Pentagon admitted it ran a secret$22 million UFO program called AATIP for years. Never told the public. Yes. 2023. Matt Gaetz was talking about this. A decorated intelligent officer testifies under oath to Congress that the US has recovered non-human craft and non-human biologics. he risks federal prison to say it 2024 the pentagon opened an official uap disclosure office the same government that spent 70 years calling ufo witnesses crazy quietly built a department to investigate exactly what they were saying and now 2026 a former congressman says that the military briefed him on interspecies breeding programs that's matt these are all the guys that were in

51:34Sal Di Stefano:that documentary wasn't it did you watch it yeah yeah they're not no matt gates wasn't but he was bringing up that program it was apparently human alien hybrid breeding program well one this one

51:48Adam Schafer:guy what dude this one uh politician from i think he was from australia he said you would be quote you would be surprised at how many non-human or not fully human thing people there are yeah yeah well i mean it explains zuckerberg for one who else hey dude all i know that's demons i told you Oh, my gosh. Oh, scary. Whoa. That's disgusting. That is super scary. So what's this dinosaur thing that you've been raving about? Justin did this to me.

52:21Sal Di Stefano:Justin started sitting. I'm stuck and Adam's fired. Justin started sitting me down the dinosaur rabbit hole, dude. I've got all this. So what happened? I mean, I made a comment a long time ago to you. Remember? Don't you remember when I made that? Dinosaurs aren't even real. You know what I'm saying? I said that. All tongue in cheek. I mean, a little tongue in cheek. I mean, there's a lot. I've read stuff a long time ago, and obviously there's a huge, huge camp of people that still are on the side of this, is that a lot of the dinosaur bones that we've found have been put together in a fashion that is so not realistic that can't even hold reproductive organs and all this shit.

53:01Sal Di Stefano:So there's a reason why you don't see that in any of the textbooks too. It's like all we always show is the skeleton, and then we have the skin. We've got no science to support. how they reproduced or how that was even possible or any of those things. And so, yeah. And I don't know. I just, it's now your algorithm showing all this. Yeah. So now I'm like, so after Justin sent one to me and I opened it and I looked at it, I read it. Now it's like my feet is starting to get all this stuff. I'm like, Oh God, dude, don't. Some guy was trying to claim like the, they were suppressing because, uh, what really there, there was dragons and giants that basically they're trying to like cover up.

53:35Sal Di Stefano:And so they were like putting them together, which is like biblical type stuff. Right. So biblical type stuff talks about things like that. And all of it is like a cover-up to prove anything that is biblical. And so this is their way of doing that. If you look in history, even just dragons, for instance, in different cultures, there's lots of examples of that. There's not as many examples of a dinosaur, except Gobekli Tepe does have some depicted drawings. Weird-looking.

54:02Adam Schafer:That looks like stegosaurus. Yeah.

54:04Sal Di Stefano:I mean, I think this came up because I told you my son was asking about, like, he was reading Genesis, and he's reading, you know. Paleontology. Where's the dinosaurs? Yeah, yeah. He's like, so did God make the dinosaurs before or after? And so he was asking me that. I'm like, oh, boy. That was daddy. That's a good question, son. Daddy's still trying to figure this one out, too. There are verses in the Bible together that refer to.

54:32Adam Schafer:Giant creatures. Yeah. What's the term they use? Leviathan. Yeah, Leviathan. Yeah, yeah. Hey, Doug, put up Leviathan scripture. I want to hear what it reads.

54:39Sal Di Stefano:I mean, there's also stuff in the Bible that talk about other sheep and other pens. And so that's what people have used for aliens and stuff, too. So it refers to other sheep and other pens. Oh, interesting. And so there's stuff that is claimed, too. It was in the Book of Joe. Apparently, okay, so more conspiracy. So there was this guy that was claiming that Easter 2026 is when the great reveal of like aliens for sure is going to be like, you know, reveal itself. And they're going to be like orbs of light coming out of the ocean. And it's like there's going to be like this red alignment sun with I don't know if it was like somewhere like in Egypt, like behind the Great Pyramid.

55:20Sal Di Stefano:There was supposed to be some kind of crazy alignment that happens like during that day. and I'm like, wow, cool.

55:26Adam Schafer:So we look forward to that. Orb sightings have spiked recently too. They have, yeah. Like tons and tons of people are posting videos. In Texas. Of crazy orbs. It looks like a meteor, so it's coming down, and then suddenly it changes directions. It just kind of, yeah, they're like, what is that? Moves around. How cool, what if you were outside at night? I think it's lasers, dude. What would you do if you were outside at night and you saw something like that? You know, you're just looking like, wow, look at those yellow balls, and then they start moving.

55:51Sal Di Stefano:Yeah, I would think somebody had, you know, some kind of laser. We've now moved into a time though now that I don't think that any of us would even be that scared or weird. I would look for my phone to record it. It's just weird.

56:05Adam Schafer:If you had told me

56:07Sal Di Stefano:Don't you think that's kind of weird? We've been hit with so much stuff, you're almost numb to... Totally. Yeah, no big deal. Totally. I mean, even the fact that I have this weird cannon that goes off every night at 11 o 'clock near my house and I have yet to investigate. A what? A cannon? So I've told you guys this. A cannon? There is a massive cannon that goes off. It's a cannon? Well, I mean, kaboom! Like that loud. That's probably blocks away from my house. It's hard to tell exactly because how loud it is. But it goes off like clockwork almost every night. Can you talk to your neighbors and see?

56:42Sal Di Stefano:Oh, it's all over next door. So next door. What are the theories? Like nobody knows. What? It's been going on for years.

56:49Adam Schafer:This is so cool.

56:50Sal Di Stefano:Is it like underground, they think? or like a brother? I don't. This is so cool. It's been going on for years. And it's every night. It's every night. It's never the exact time. It's always between like 10 and midnight, somewhere in that range. But it is so loud.

57:04Adam Schafer:Anybody in Morgan Hill?

57:05Sal Di Stefano:It is undistinguishable. If you have information, I want to hear a theory. It's undistinguishable. It happened. And I'm on the south side of Morgan Hill. And so maybe even somebody north of Gilroy could probably hear it. It's so loud. And yeah, it happens every night. And Katrina and I got on Nextdoor app. and every night... Have you tried going online to look it up? I mean, no. Next Door app, I feel like, is the most accurate place is people in our neighborhood. Google this. That's so crazy.

57:31Adam Schafer:Loud boom in the evening in Morgan Hill, California.

57:33Sal Di Stefano:Oh, yeah, man. I've never thought about it, actually. Maybe you'll find some Reddit stuff, maybe. Yeah, dude. Is there like a mine or anything? At night. Like close by? No, nothing like that.

57:44Adam Schafer:Reports of loud booms in the Morgan Hill area are frequently linked to scheduled underground control blasts for local construction projects, such such as Anderson Dam or occasional military aircraft training creating sonic booms. We figured it out. Look at this. Look at this. Anderson Dam seismic retrofit project. Regular permitted blasting often occurs between Monday and Friday, 8 a.m. to 7 p.m.

58:08Sal Di Stefano:So it's definitely not that because it's after that.

58:09Adam Schafer:No, no, 8 a.m. to 7 p.m., but okay. Fighter jets from nearby bases produce sonic booms. No. Fireworks, no. And weather events. No.

58:18Sal Di Stefano:Aliens. None of those, dude. it's a it is the same kind of boom well there's hell of them something yeah look at that that's

58:26Adam Schafer:cool you got your own little conspiracy bro yeah i mean if you go on to next door where all the

58:32Sal Di Stefano:neighbors are talking about it when it happens they all get on there it's like they're good there it is again does anybody know and like nobody nobody can ever answer what or it's just some old fart that's like got a cannon well that's it that's what it actually sounds like some dude Dude, because the timing is, I've checked for it consistently enough to be like, it's not on the hour. It's not like this exact time. But it's always between 10 and midnight. And the reason why it's so easy for me is I lay in bed. That's when I'm in bed. A lot of nights I have my slider open. And it like, I mean, we could be watching TV and you could hear it.

59:06Sal Di Stefano:So I've seen a lot about Anderson Dam there. But Anderson Dam is on the other side. And it shouldn't be happening at 11 p.m. at night, Sal. at what point do you take

59:16Adam Schafer:at what point because this has to happen I'm sure Justin would do this I don't know if you'll do it but Justin for sure why don't you get a bunch of dads together

59:24Sal Di Stefano:if it was on a consistent minute of the hour I would have already I would have gone out and tried to figure out myself but because I don't want to go sit out in my neighborhood for two hours

59:36Adam Schafer:it sounds like a job for dads you know what I mean get the dads together how do you even track that though how do you even track us one time right

59:44Sal Di Stefano:Yeah, one time. So you hear boom. That's it. You get the general direction.

59:48Adam Schafer:And you don't have an exact time either. There are devices that can measure sound and direct its direction or show you the direction it's coming from. Some kind of sound compass.

59:59Sal Di Stefano:I mean, I have a good idea of where it's coming from just because I could hear it from my room. And that's how I know it's not Anderson Lake too because Anderson Lake is the other side of the freeway and back the other, it's the other total out of the direction. It's like, it's, um, it's heading towards, show up at the place.

1:00:17Adam Schafer:It's heading towards you.

1:00:18Sal Di Stefano:Good driving is crazy. Well, yeah, if you go to, if you go to the next door app, there's just tons of threads and comments every night, every night that it happens, there's like another person who like gets on there. It's like, I just heard this loud. Cause it's huge. It's a, it's super loud. It's my TV can be on and I can hear it. It might be, it might be blasting.

1:00:37Adam Schafer:It might be Bigfoot.

1:00:38Sal Di Stefano:It sounds like one of those old school cannons, like a cannonball cannon.

1:00:42Adam Schafer:You know, you just reminded me of one of my favorite Japanese game show prank shows are the best. You ever seen those, Doug? Oh, yeah. Prank shows? They're so messed up, bro. There was one. You could probably find this somewhere online where they would sneak in while someone's sleeping a cannon into the person's room. And they just blast it. Blow your eardrums out, dude. Dude, the people wake up traumatized. Yeah. I can imagine. Yeah, dude. Oh, yeah. Oh, God. That's a shell shock. There's so many of these videos. Oh, my God. What are they doing over there, Doug? I mean, their TV is unhinged. Let's just say that.

1:01:18Adam Schafer:Yeah, Bazooka? Yeah, dude, the guy, he wakes up traumatized. Like, you look at his face and you know they ruined his life. Dude.

1:01:27Sal Di Stefano:That's hilarious.

1:01:28Adam Schafer:Yeah. Hyatt Health makes multivitamins for kids, but they're not gummy candies. They don't have, like, literally no nutrients like most of the other children's multivitamins. This has adequate nutrients make a difference for your children's health. And it's not a bunch of sugary candy. It is tasty, but it's not a bunch of sugary candy. This is the only multivitamin for kids that we here at Mind Pump promote. And by the way, you can get 50 % off. Go to HayaHealth.com. That's H-I-Y-A Health.com forward slash Mind Pump. Back to the show. Our first caller is Sarah from Washington. Hi, Sarah. How can we help you?

1:02:07Doing great. Hi. Thanks for taking my call or my question. I was diagnosed last year with osteopenia. I'm 57 years old. That was kind of a surprise and dove into the whole world of trying to figure it out, what to do. I got really little information from my doctor, take more calcium, take some vitamin D. So I started looking at the weight-bearing exercises. I'd been a runner for quite a while, but never really did any of the weight-type stuff. So I've been working on it. I'm not super strong. I'm not looking to go for bodybuilding or anything. But I'm curious if there are some weight-bearing exercises that will be more beneficial specifically for osteopenia or, God forbid, osteoporosis at some point.

1:02:56Like, do I work legs, hips, back more? How does that whole muscle building to bone density? How do you issue work? I guess that's some of my questions as well as diet supplements, that kind of thing. If you all have.

1:03:10Sal Di Stefano:Yeah.

1:03:11Adam Schafer:I'm really, really happy you called in. I'm glad that I got, I got, I, this is, um, I'm so happy you called in. I'm reading your email and it shows that you started, uh, like group classes and stuff to try to, uh, add some kind of exercise. Well, I used to do more group classes. Now I'm just doing like weight lifting type stuff at home. You know, I got weights. I do that versus doing like, you know, kind of the group classes that weren't so much on the weights. So the thing that builds bone is exactly the same thing that builds muscle. Okay. So as muscle gets stronger, muscle anchors a bone, you have more sheer force on the bone, the bone will strengthen.

1:03:51Adam Schafer:uh impact exercises stamina exercises barely have uh an impact on bone density like in fact when you look at studies on runners you would think with the impact of running you would see this huge increase in bone density and you see a very very a small positive impact on bone density and oftentimes upper body bone density gets worse so what you want sarah is very traditional strength training, bodybuilding, powerlifting. You're going to lift weights like someone who's trying to get strong. And what this looks like is you're not working out to get a sweat. You're not working out to feel the burn.

1:04:35Adam Schafer:You're doing a set of lifting for eight to 12 reps. It's going to feel heavy and hard. You don't want to train till you can't move anymore because we want our technique to be thrown off, but it needs to feel like you're grinding through, like you're lifting something heavy. You do a set. Here's the most important part, Sarah. You rest for two minutes. At least. You're like minimum. At least. And the rest is not because you need to catch your breath. So some people think, oh, I'm resting until I catch my breath. No, no, no. What we're trying to do is we're trying to train the energy systems that contribute to strength gain.

1:05:14Adam Schafer:So there's two energy systems we can train. One is for endurance and stamina. One is for strength and power. Strength and power, we're utilizing an energy mostly known as ATP. And this burns up very quickly. It replenishes after about two or three minutes. If I do too short of a rest period or too many reps or I start to chase the stamina and the burning. Now it's glycolytic and I'll get more endurance and stamina, but I'm not going to get the bone density and muscle strength benefits. Okay. Okay. So if you get stronger with your lifts, so let's say you're doing squats and you're doing, uh, 50 pounds and you did it for eight reps and it was pretty hard.

1:06:02Adam Schafer:And then in two months you're doing 70 pounds for eight reps. you can guarantee yourself that you're moving towards stronger bones. If you get stronger with your lifts, your bones are getting stronger. It's a very, very strong linear correlation, especially in the first few years of strength training.

1:06:23Sal Di Stefano:Give it time, though, too. It does take time. You'll build the strength, and it's not like this exact direct correlation of like, oh, I got 10 pounds stronger, and now my bone density is way better. It'll take time, but it'll happen. And when I'm training a client like you, I'm always communicating as we're sitting there resting and I'm talking to them like, how do you feel? You feel like, oh, yeah, I'm ready to go to the next set. I'd rather you sit for another minute or two and add two and a half to five pounds to the bar than to go right after it and do that same weight again. So always keep that in mind that I don't mind if you sit there and rest for five minutes before the next set.

1:06:59Sal Di Stefano:If you can see yourself getting enough energy to put a little bit more weight on the bar, to lift more weight, that will serve us more than, oh, let me do another one. Let me do another one. So always keep that in mind. You can't rest too long. You can rest too short, though, with what we're trying to accomplish.

1:07:15Adam Schafer:Sarah, diet was your other question? Yeah. So one doctor, take calcium, take D. Another doctor, don't take calcium. Bad for your kidneys. Just get it through food. another doctor take you know algae based calcium um and obviously eating healthy never heard in you know i certainly try to do that in low processed and i'm a lot of protein but is that am i doing it right is there any other magic bullet although i did hear your creatine podcast on the other day so that might be something i look at as well the reason why creatine has been shown to increase bone density is because it makes you stronger so so this is that's frustrating um Because if you have a nutrient deficiency, that will definitely contribute to bone weakening.

1:07:56Adam Schafer:So if you don't have enough vitamin D, K2, magnesium, calcium, if those are lacking, then you will see weakening of the bones. But if they're not lacking, taking extra is not going to do a damn thing. Yeah. Okay. So a good multivitamin, you're probably a good, I see, what state are you in? Washington. Okay, so because of the weather up there, I think probably vitamin D on a daily basis is a good idea. Take it with a little K2. A multivitamin is fine. Do you have dairy? I do. Okay, the calcium is fine. I wouldn't worry about supplementing with calcium. That's a good idea. But what we want to do is eat a diet that promotes strength.

1:08:35Adam Schafer:High protein. So I want you to take your target body weight. So think to yourself, like, what would be like a fit, healthy body weight for me? whatever that number is uh let's say it's a 150 pounds let's just say that's your goal in grams of protein per day yeah so you want a high protein diet don't try to eat in a way where you're eating too little you want to fuel strength and muscle and you will predictably within a year see an improvement in bone density it's very predictable okay unless there's an underlying autoimmune issue which there almost always isn't, you're going to see a very predictable improvement in bone density.

1:09:16Adam Schafer:And it'll continue. It'll continue as you get older. Especially since this is so new. Yeah. Yep. Yeah. Okay. Okay.

1:09:21Sal Di Stefano:And keep in mind, we're trying to build. So we're trying to build muscle. We're trying to build bone. So we want to be fed. If we're doing this correctly, lifting-wise and everything, you should feel an increase in appetite. Don't be afraid to feed that appetite.

1:09:38Adam Schafer:Stick to whole foods. Just whole foods.

1:09:40Sal Di Stefano:eat the protein first but if you're hungry eat go eat i want you to eat that's your body saying we need to build that's right that's your body trying to tell you it wants to build muscle it wants to strengthen these bones what we don't want to do is restrict it when you feel that way but we do want to make good choices so it's like you know you feeling hungry and then go eating treats or something outside of that not not beneficial but you hungry and you go have another meal that's high protein, very beneficial.

1:10:06Adam Schafer:And just to encourage you, Sarah, I've never had a client where we didn't see, like you, who came to me with osteoporosis, I'm sorry, osteopenia, and I actually even had someone with osteoporosis. I've never had a client where we didn't see a positive impact by applying. It's very predictable. The only challenge I've ever run into was the client that was afraid to eat more. Because you could lift weights all you want, you could do it right, but if you're not feeding yourself properly, then you don't have the building blocks. Um, but I've seen it's, it's very consistent. Um, another question for you, Sarah.

1:10:40Adam Schafer:So do you have, how, what kind of experience do you have with strength training with all this? Uh, not a lot. I mean, I, I've gone online, I've watched some folks. I'm just doing, like I said, weights. And actually one of you had a program that you listed recently about doing three months of, um, of like eight reps, 10 reps, 12 reps. So I've been trying to do that. Um, And I think I'm about eight weeks in now. So trying to do something like that. Is working with a coach or a trainer, is that in a feasible neighborhood for you? You know, I probably could at least to a limited degree, depending on work hours and that kind of thing.

1:11:19Okay.

1:11:20Adam Schafer:So because that would be the best bet for you because you're just getting started. And there's a couple ways you could do it. You could train with someone in person, which is great. or you could do it virtually, which is a lower investment, but they could still coach you. They're on camera with you. They can watch your technique. They can send you individualized workouts, and they can also coach you through diet and then walk you through this process because in the beginning it's kind of hard to know technique. Am I pushing hard enough? Does this feel right? You know, that kind of deal. I'm always worried about it.

1:11:54Adam Schafer:Yeah. So if you worked with one of our coaches for, I'd say nine months or so, I think you'd be set up really, really well. Um, and if that's, uh, if that's something that you'd be interested in, I can have one of these coaches are, we hired these coaches, so we know they're good. Um, I could have someone call you and you can get on the phone, ask questions and then see if it's right for you. Oh, that'd be great. No, I'd appreciate that.

1:12:15Sal Di Stefano:Are you, are you, uh, are you working out from home or are you going to a gym? I'm at home. You're at home. What do you have? Do you have a dumbbells rack? What do you have? Dumbbells. Just, just dumbbells. Okay, great. Yeah. We can work with that. that. We totally find it. I'll work for you for a while. Yeah.

1:12:29Adam Schafer:Yeah. You do that. You could use just dumbbells for a good year and get really good progress. And after that, you might want to add a barbell or something like that, but you're good for now. Yeah. Okay. Okay. Well, great. No, this, that's a good, that's a really good outline for me. I appreciate that. Perfect. I'll have somebody call you, right? I'll have someone call you. Um, and then you could talk with them and then if it works out, I'd love to see you on some of the calls, but they'll coach you through the whole process. And I think probably around nine months would be a good, a good a good place to kick you off to get you kind of on your own and be set yep awesome thanks so much i appreciate it bye-bye bye uh it's funny it's so so here's the thing that stood out to me the advice from the doctors yeah i know i know i'm kind of stuck on that too what yeah now if you have any recommendation if you have a nutrient deficiency it makes sense like yes if your vitamin d is low you got to take vitamin d or you're gonna get weakening same thing with you know magnesium calcium if you're deficient yeah but it's like the you do that's easy blood test and then it's like all right here's what we're gonna do you're gonna lift weights such old once a week once a week someone with osteopenia could lift weights once a week yeah yeah move the needle feed themselves properly and we would see a predictable increase in bone density i'm so

1:13:43Sal Di Stefano:very predictable i'm so glad you said that too because one of the i had somebody asked me about the the walking with the weighted vest stuff and it's like if if you just did a set of squats once a week you would get more benefits more benefit more benefits than that walking every day with

1:13:56Adam Schafer:that weighted vest the benefit you see in bone density in the lower body with weighted vest walking uh you will initially because it's more than what you're doing because nominal it stops strength strength it's like it's like we have a nail okay we're gonna we have a shoe or a hammer which one should we use can i hammer it in with a shoe i mean i could but it's not gonna be as easy

1:14:13Sal Di Stefano:yeah or as good i think like you said it's it's about building muscle because that's affects the

1:14:18Adam Schafer:bone it's very very very predictable works almost every time our next caller is chandler from illinois chandler what's happening hello chandler hi guys this is so exciting yeah how can we help you okay so um a little bit of my history i'm gonna read it off for you guys uh quick background i'm 26 i'm 5 '2 my weight fluctuates around 128 to 131 and i'm moderate to very active i would say And then this is my history. I think this is pretty important to why I think I'm having issues right now. I was an elite karate athlete growing up. I trained for about 18 years and competed internationally on the U.S.

1:14:54team from ages 12 to 19. During that time, I regularly cut weight anywhere from one pound when I was younger upwards to 20 pounds towards the end. I definitely did not do it the right way. It was very unhealthy, a lot of high-volume training, a lot of yo-yo dieting. And after I was competing or after I stopped competing, I went through a bit of a falloff phase and got back into training very heavy around 21. And I felt great for a while. The last few years, I've been dealing with constant bloat and inflammation and almost everything I eat bothers me. My blood work comes back as healthy, but my body feels like it's stuck in a state of chronic stress.

1:15:30And honestly, it's been very frustrating going from performing at a high level to feeling like I don't even understand my body anymore. So I guess my question would be after years of high level training and aggressive weight cutting as a young female athlete, could that be contributing to my chronic bloating and food sensitivities? And how would you guys figure out whether the root issue is gut health, chronic stress or something metabolic so I can start fixing it?

1:15:53Adam Schafer:Thanks, Chandler. This is this is a by the way, predictable when you see it with often with elite female athletes, especially when weight cutting is involved. so the training that you went through for years to train at that level is very very intense and hard I don't need to tell you that but people listening like that's a lot and then the dieting part of it took ridiculous discipline and you probably had very little to make weight and then competed on top of it and so what you're experiencing is just a predictable result of all of that cumulative stress on the body um and now here's the challenge Chandler the challenge for someone like you is to shift your mindset now to is you're gonna have to go through a period of recovery uh and that's gonna probably take a year uh and it's gonna feel like you're not doing a whole lot but let me ask you some more questions what does your current workout routine look like so um I've switched it up over the course of the last three years because I felt like the weight training that I was doing once I started getting really inflamed and I had the constant bloat I decided to see if I could change it if the weight training itself was too stressful in my body so as of right now I know you guys are going to say something about but I'm very into Lagree and Pilates um this time last year I was weight training and also doing cycling classes for cardio but since then my job I walk a lot I get around 12 ,000 to 15 ,000 steps a day.

1:17:30So I've kind of tapered off on the high intensity cardio. Um, and I've moved more into fitness classes just because I was getting frustrated with just my normal routines. And I enjoy competing against the people next to me in the class.

1:17:43Adam Schafer:Of course you do. How many classes do you do? How many fitness classes do you do a week? How much, how much I Wednesdays and Sundays are my rest days. So I typically just walk on those days. Okay. And then what do these classes look like? Um, so they're more like grease style, so they're low impact, but high intensity. And so it's a lot of time under tension, isometric holding, um, resistance band work. So nothing that's really heavy weightlifting, a lot of body weight. That's pretty much it. They're like 50 minutes long. And you're, and you're, and you're trained pretty hard. You feel like, Oh yeah, that was a hard workout?

1:18:25Uh, I feel like I got a lot stronger in terms of, I can do a lot more body weight stuff. Like I can do full rep of 10 pushups the correct way. Um, I can hold a plank a lot longer than I was able to. It's a lot of focus on core as well. So my core strength has skyrocketed since doing these classes.

1:18:41Adam Schafer:Yeah. Yeah. But back up for a second when you're doing it and you said you like to compete with other people. If I were watching it, does it look like you're getting after it? Yeah. Okay. That's what I figured. Okay. So it's going to take a little while, By the way, leaky gut syndrome, are you familiar with that term? I am. Okay. Very common with people that train at high intensity because of the overall inflammation from training. And so you probably do have some gut health issues, but the stress is a part of it. Okay. How attached are you to these classes? Not that attached. I recently started, I want to say I've been doing it consistently for about two months.

1:19:16So it was just something new because I was getting frustrated with myself.

1:19:19Adam Schafer:What were you doing before that? I was weight training about four or five times a week and doing just walking on an incline. I wasn't doing high intensity cardio. And the cycling classes, when was that?

1:19:34Um, nine months ago. I haven't done one since. Yeah.

1:19:37Adam Schafer:And then, um, uh, hormones. Okay. Do you have a regular period? Yes, I do. When I was younger, when I was cutting weight, I did not, I never lost it, but it was very irregular. Got it. Okay. All right. So, um, okay. So there's, I'll give you what the answer I think is. This might be a little tough for you, but I think you should follow maps 15. Okay. So you'll be doing like two lifts a day and, and then just continue to walk. Also I would try to work with a functional medicine practitioner to identify some of the issues with gut health. And your diet will probably look like a low FODMAP kind of paleo diet for a little while.

1:20:16Yeah.

1:20:17Adam Schafer:And, but now once you heal, once everything heals, you're going to feel great and then you can ramp up the intensity again um uh but but that would stay there for a while though i would stay there for a little while workouts can be challenging yeah it's not going to feel like you're working out a lot you're gonna be like this is not enough

1:20:32Sal Di Stefano:about it but it's gonna be the best recipe what'd you say you do for work you said you're active what are you doing so i actually used to be um an athletic trainer and i it was not for me i got into that career because i wanted to benefit myself as an athlete i thought i was going to be an athlete my whole life and my parents wanted me to have a backup plan so I found that profession I was like all the modalities are going to benefit me because we don't really have that kind of stuff especially because my sport was so niche um and I did that for about three years and now I am I work operations and logistics so I run sites I'm on the floor constantly I do a lot of manual labor too when I'm helping my team so I'm very active on a day-to-day basis they're around nine hour days typically?

1:21:16Adam Schafer:Well, the good news is that you're young and if you do this right, you're going to, you're going to heal very, you'll do very well. And then you'll be surprised at how great your body starts to respond. But I would give it like a year, like a year of like, I'm just going to like just basic strength training. Maps 15 is the program I want you to follow. It's two lifts a day. You're not in the gym for an hour. You're in there for like 25 minutes, continue the walking, um, and then work with a functional medicine practitioner. If you don't want to work with a functional medicine practitioner, where I would have you start would be like a low FODMAP paleo diet to see how that helps with your gut health.

1:21:53Adam Schafer:Maintain good protein. Meat typically is okay with people with gut issues. How do you feel eating like meat and protein sources like that? I mean, I'm fine eating meat. It just, I don't know if it's a mental thing at this point. I feel like everything I eat just disrupts my stomach. And I thought maybe I had intolerances because I did get a celiac panel and that was negative. I thought I was lactose intolerant. I cut out dairy for a while. It didn't make a difference. Okay, so there's a supplement called a Trantil. You could take that twice a day before you eat. Go kind of paleo would be how I would eat.

1:22:30Adam Schafer:So fruits, vegetables, meat. Follow Mass 15. Within a few months, you should notice if it is indeed like dysbiosis in the gut, which I think it might be, you'll notice an improvement within a few months. You might, you'll feel worse at first, uh, with the die off. Uh, so that might be the first like three, four weeks and they start to feel better. Follow maps 15 and just walk and give yourself like a year of just getting stronger, feeling good. And then after that, you can start ramping things back up. Um, I also want to know, so I did get an aura ring and my resilience and my stress levels are through the roof.

1:23:06There are some times where I'm like nine hours a day straight in the level of stress.

1:23:11Adam Schafer:Yeah. So what would be? If you have a lot of gut inflammation that can contribute to it. But there's also this too. This is why I'm saying give yourself a year. How many years did you train at a high level?

1:23:2910.

1:23:30Adam Schafer:So 10 years. So and how old are you? I'm 26. Okay, so a significant percentage of your life was training at this really high level. And so you've got this gear that is go. And this might be like my mindset. This might be a thing where like this is how I go is I'm on and I make things happen and I do it. And so mindfulness, prayer, meditation. If you do anything else, what might be beneficial to Chandler would be something called yin yoga. Have you ever done that before? I have not. So yin yoga, you're probably really flexible. So I don't think you need to improve flexibility, but it's like this really slow breath work type of yoga.

1:24:14Adam Schafer:And I've seen that benefit people who are high stress like yourself. And then supplementation wise, do you take any supplements? Yeah, I do fish oil. I have vitamin D because when I did go to the doctor, I had a minor vitamin D deficiency, which I know is common in most people. And then I take a woman's multivitamin. Try magnesium glycinate before you go to bed too and see if that helps. Okay. Yeah. Okay. And that, and that's, let's, it would just start there and it would just take a little while. It would just take a little while. If the gut stuff doesn't really get better after, you know, six weeks or seven weeks, I would seek out a functional, uh, medicine practitioner.

1:24:48Adam Schafer:Um, and if you want, we have, we have a forum, uh, which is, uh, is it my, is it MP holistic health? Correct. Yeah. So if you go on Facebook, MP holistic health is a forum that we have and there are functional medicine practitioners that are in there and you can ask questions and stuff like that. But if you want a good one, we have a network in there that you can reach out to. And then they'll do like the full testing with you to really nail down what's going on.

1:25:12Sal Di Stefano:We also have a concierge program that she might be a good candidate for too, where you just check in with one of our coaches once a month and they're just kind of keeping an eye on what's going on, diet, exercise, and make modifications. So if that's something too you're interested in, you can reach back out to us. We can set you up. yeah I think I would be I've been very stubborn of I can fix this myself and that's when I started listening to your podcast even though I have a pretty strong background and I went to school for a lot of this and a lot of the things you guys are telling me are things that I've recommended to individuals that I've worked with before a lot of athletes and doing it for myself is a lot harder because I feel like I can fix it myself so getting advice from other people who are very knowledgeable makes me feel a little better.

1:25:53Adam Schafer:Well, let me do this then. Let me have a coach call you. Yeah. And then you could talk to one of our coaches and see if it's a good fit for you. But it's really tough when you train at such a high level for so long because it's hard for you to gauge what's enough and what's too much. Yeah. Because your gauge is based off of this. You can push through. Yeah. And so you're like, I feel like I'm barely doing anything. And compared to what you used to do, it probably is, but it's appropriate. And so it's a little bit of a transition period for sure. I definitely did compare my old work. Anything I, honestly, it's a really good life lesson, but anything I do is, that was the hardest thing I ever did consistently.

1:26:30So I use it as a scale to compare what I'm doing. I'm like, well, I can work harder because I've done something significantly harder in my lifetime at a young age. So it's kind of how my brain works. I know, totally.

1:26:39Adam Schafer:I get it. A hundred percent.

1:26:41Sal Di Stefano:It all helped to surrender the control of somebody else. Cause that's, it's tough to get out of your own way when you've done that. You've trained yourself to be a badass.

1:26:48Adam Schafer:Yep.

1:26:48Sal Di Stefano:You know?

1:26:50Adam Schafer:all right i'll have somebody call you okay and then you can get on the phone and see if it's a good fit for you okay okay thank you guys so much you got it thanks chandler i mean it's just i've said it before like really high level athletes yep especially i'm gonna add another caveat to this because i've trained ex-college athletes but you train when someone was a kid She was elite from 12 to 18. That is hardwired, dude. On the Olympic level, dude. That is hardwired in your brain. Yeah, formative. So very, very difficult.

1:27:22Sal Di Stefano:Yeah, I mean, this is where, that was the reason why I went the concierge way. It's just, you know, she seems knowledgeable, disciplined. It's like, this is kind of one of those things where you want to surrender the plan to somebody else. Totally. And these people are so coachable, right? They used to being coached their whole life. And so instead of trying to solve it yourself, and muscle your way through it, you just surrender that process to somebody else who can guide you.

1:27:48Adam Schafer:Our next caller is Sandy from Connecticut. Hi, Sandy. Hi, Sandy. Hi, how are you? Good, how can we help you? Well, first, thank you so much for this opportunity. It's pretty wild to see you guys. You ride around in the car with me all the time. That's awesome. You've been my go-to podcast for the past couple of years. I'm trying to sort out all the wrong information. I stopped listening to everybody else. So thank you so much for the support. So my question, I'm going to ask my question, then I'll give you some background. Is it possible to achieve success with weight loss after your body and your mind go through major stress, medication changes in surgery?

1:28:34And just for some background, I'm 66. I've spent my entire life yo-yo dieting. I finally got it right when I gave up dieting and just started living a healthy lifestyle. I began consistently exercising in 2014 at the age of 55, so a little late to the game. But that happened after seeing the photo of myself when I was at my absolute heaviest, which was horrible. I lost over 100 pounds. And I kept it off for seven years. And then year eight, my primary physician retired and a new doctor that stepped in for him just abruptly discontinued one of my thyroid medications. I had had my thyroid removed due to cancer years ago.

1:29:35And that spiraled me into a year of major changes with my mood, my focus, my stamina, strength, energy, just everything. I spent a lot of time looking for new doctors. I had ongoing medication changes happening throughout that year. And I gained 20 pounds and I lost muscle and that despite continuing my workouts and my healthy eating throughout that whole time it just seemed out of my control my arthritis worsened during that year as well and that led me to needing to have both the knees replaced the pain for that whole year prior to the knee replacement was pretty bad. That hindered my workouts, but I continued doing them.

1:30:32And then obviously after each surgery, I needed some time off for healing and rehab, but I was back in the gym within four weeks after each of the surgeries. So in addition to that, Last year, I got a call from the FBI notifying me that our broker had stolen our entire retirement fund. I spent my entire adult life saving, and I got that news one month before retirement. So needless to say, I continue to work full time with no end in sight. And so anyway, despite all that, I continued with my workouts and my healthy eating. My time in the gym was really the only place that I could just forget about it all for a little while and felt peace and felt in control.

1:31:31So I love the gym. I am absolutely determined to not let this monster steal my health. He stole my money. He's not stealing my health. But I feel like I'm losing, losing the battle here. Sorry. So listening to your podcast and working out with my trainer, who's wonderful, has gotten me through these two years. I feel like I'm pretty much back to my baseline at the gym, with the exception of carrying now extra 30 pounds. It's really hindering my workouts and messing psychologically with me as well. I was at the point of feeling like a healthy person, looking good, finally understanding how to feed my body and how to work out instead of the crazy dieting and killing myself with cardio.

1:32:33And now I'm back to can't look in a mirror. All I see is the fat. And I just keep watching this scale climb. And so is it hopeless? Have I been through too much? Am I too old? You know, it's like just that's where I'm at.

1:32:53Adam Schafer:Yeah, thanks for calling in, Sandy. And you've been through a lot. That is really rough. All around the same time. So are you, did they put you back on thyroid medication? or are you off because of the cancer diagnosis? No, I'm back on it. The reason she took me off was she didn't even meet me to do this. She just was looking at eight-month-old blood work and decided that my – oh, she just saw that I was on Cytomel, and she said anybody over the age of 60 shouldn't be on Cytomel because you will have a heart attack or a stroke. And, you know, scared the heck out of me. But I'd been on it. I was 65 at the time.

1:33:36So, but anyway, no, my new endocrinologist said that's absolutely not true. It may be true for somebody with a thyroid, but I have no thyroid, you know, so that didn't need to happen. But I'm back on the cytomil, but at a much lower dose than I was before.

1:33:53Adam Schafer:Okay, good, good. That was, that was, okay, that was important for me. All right. So you have been through a lot, hon, and that's rough. But I'm going to, I'm going to ask you a different question. Okay. Had you gone through all of that without exercise, without your trainer, without the gym, where do you think you'd be now?

1:34:16Well over 300 pounds, depressed, a mess, a complete mess.

1:34:22Adam Schafer:Yeah, you're doing great. Yep. You're doing great. You know, what's really great about exercise when it's used properly, nutrition when it's used properly, we all focus on the mirror. and the scale, and how we look. But you know what the real value is? Is that you go through life, and really crazy things happen in life. I went through a really difficult time years ago. It was actually one of the most difficult times of my life. It was one of the first times I'd gone through something difficult. I had lost somebody close to me who had lost the battle with cancer. I was very close with her, and it was really hard.

1:34:58Adam Schafer:But when I look back, you know, and my workouts were very different at the time. I wasn't going to the gym and working out like I normally did because we weren't sleeping much. It was a very difficult time, but it carried me. It carried me of such a blessing to be able to use it in that way, and that's what you did. You went through all of that. You maintained your consistency, and the workouts, you said something. You said going to the gym was when I kind of felt somewhat at peace, and that's perfect. That's perfect, and you're moving in the right direction. Just stay the course. You're only two years out from all of that really challenging trauma, which you're probably still trying to process the retirement part because you've got this concept and idea of your mind of what it's going to look like, and that gets taken away from you.

1:35:47Adam Schafer:And so it takes a while. It's only been a couple years. It takes a long time to say, okay, well, this is what it's going to be now. I had all these expectations that you probably were envisioning for five years leading up to retirement.

1:36:00Sal Di Stefano:How long have you been back on the thyroid too for? I was back on a good therapeutic dose only a month before I found out about the retirement. But I've been back on the thyroid med since a year, a year. A year.

1:36:16Adam Schafer:The short answer to your question is no. No, it's not too much stress. No, you're not too old. No, it's not too late. You've got a trainer, and it sounds like you like your trainer. You stay the course. and it's only going to get better. It is. It's only going to get better. And again, I just want to remind you, had you not done any of those things during that difficult time, oh boy, would you be in a different place. It actually protected you quite a bit. It can't take everything away, but it protected you a lot. And that's a huge victory, Sandy, because a lot of people quit everything. In a time like that, they just give up, and it's much worse.

1:36:56Adam Schafer:So you did really well. and I just say stay the course and the stuff you hear us talk about on the podcast about nutrition you know whole food diet eat the eat you know make sure your protein intake is high you know strength train properly with good technique and form what you're doing with a trainer make sure you you know prioritize good sleep like you're that's it that's it and it's just it's gonna it's gonna get better because you just you're coming out of something really

1:37:20Sal Di Stefano:difficult yeah how have you felt uh strength wise like the last six months or so my strength is better um i i still get frustrated and my trainer's great he he sounds like you guys because you know like i say i'm not making any progress and you know when he reminds me you know we're we're getting your legs strong again on newborn knees and you are you know i my workouts

1:37:45Adam Schafer:are progressive overloads and oh great um you're doing good you're doing good you're doing really good my sleep is horrible i can't seem to yeah stress control that and you know so i just you know you guys talk a lot about stress and sleep affecting weight loss and those are the two things that are out of control and i can't seem to get what are some of the things you're doing right

1:38:11Sal Di Stefano:now to try and to better that are you are you got a routine going are you taking any supplements What does it look like? I do have a, I've tried a few different routines and I've, I tried melatonin for a bit. It actually raised my blood pressure and I didn't like the feel. And so I stopped that. There's a natural herb kind of thing. I can't space it on the name of it right now that I have, have tried my, I did see a naturopath and she did do, you know, a blood panel and my magnesium was fine. She didn't recommend I try that. I thought about that. Actually, a podcast I was listening to you guys this morning, you guys were talking about fish oil.

1:38:59I am not taking that. I wonder if that's something I should add.

1:39:03Adam Schafer:Yeah, it'll be a good idea. High EPA fish oil will be a good idea for health. But I haven't done much as far as I don't like medications. I try to not go that route. You know, of course, my doctor here in my story wanted to, you know, anti-anxiety, antidepressants, and sleep medications. And it's like, I don't want to, I really don't want to do that. It affects the thyroid stuff as well. So.

1:39:31Sal Di Stefano:Like chamomile tea and some theanine, some things that will just kind of calm you that are natural, that will calm you down at nighttime to help get you ready for sleep. I mean, chamomile tea every single night for me is kind of part of my routine that helps.

1:39:45Adam Schafer:You know, when you look at the data on stress, this is what the data tends to show. You could change a situation that's causing a lot of stress, but yours is unavoidable. It happened to you. It's not like you chose it because if you could reverse it, you would. And that's a lot of times the stress that people have. It's the stress of things that they can't change. So the data on how, because when you look at the data, some people do really well in comparison to other people. And so what they've done is they've tried to look at what's the difference. What's the difference between those two groups?

1:40:25Adam Schafer:And the difference is, and it can boil down to strong community, deep friendships, a strong spiritual practice. This is an incredible protector against those things. So I don't know if you have either one of those, but yeah, seek those out. And so I don't know what your spiritual life is, but you can kind of hit two birds with one stone by finding, and I don't know, and again, forgive me if I'm going too far with this, but you can find a local church. and you don't even have to have belief, but just go there and become a part of the community. And I'm just telling you what the data shows. It is remarkable how powerful it is at alleviating stress.

1:41:14Adam Schafer:It doesn't take away the thing that you can't change because you can't change it, but it's got this remarkable power to make someone more resilient. And it has to do with those things. If you don't have like a good, strong community or kind of a sense of purpose that's outside of yourself, what they would refer to as a transcendent. It's very difficult. And it typically goes down the medication route to numb ourselves from the physiological effects of stress. So I know that's kind of outside the scope of what we do because we talk fitness all the time. But I would say you might be blown away at how big of a difference it makes to kind of get in that kind of community and start to move towards maybe a spiritual practice and see how that helps you.

1:42:00No, I exactly. And I do feel that's a missing piece right now. And I knew you talk about that a lot on the podcast. And I have been had that in the back of my mind. I, you know, growing up, I was somebody went to church all the time. I was a Sunday school teacher. and I was president of the youth group and everything. And I just, moving to Connecticut, just never connected with a church here. And that's missing. And I think that's important. So I will do that. Sandy, I'd love to hear back from you.

1:42:32Adam Schafer:I think that would really help you because you're doing all the right stuff. You have a trainer. Yes. I think your nutrition is probably great. You listen to our show. So it sounds like, you know, what helps. um so i've gotten sloppy with the nutrition i think i don't even know for sure and i only say that because you know i'm a um i'm a behaviorist that's what i do for work so i you know have my little behavior plan for myself and and things and basically just build on healthy habits and i stop planning and tracking um or do it off and on so i've kind of i feel out of control but at the same time I was at that point where I was cutting down on that a little bit because after eight years I kind of got this you know so but I it's hard to say I think you will say I'm maybe not eating enough I'm about at 1500 calories and yeah that's too low yeah um I try to I aim for 170 grams of protein and I hit about 150.

1:43:39Adam Schafer:That's not bad. I think your fat intake probably needs to go up a little bit and you probably have a low appetite because of the stress, I'm assuming. It's up and down. It's weird. And sometimes I struggle between am I hungry or am I really hungry or am I just wanting to soothe myself? You know, after my workouts, like the last 10 minutes, I'm starving, you know, and I eat and I just based on, you know, podcast, I think on March 11th, I listened to about putting fruit in this in my shake in the morning. I stopped doing that. And now I threw some yogurt in there. so um so i'm getting back to to planning tracking prepping and all that like back to the basics to just kind of feel more in control of that and to get a better handle on well that's great what i'm

1:44:33Sal Di Stefano:doing i think that's right that's going to help fuel the process especially when we talk about the the aesthetic side right to the the building the muscle losing the body fat going that direction being consistent with the protein while you're training strength training to get the real benefits of it. So you definitely want to feed, feed yourself.

1:44:50Adam Schafer:I tell you what though, you just, just again, just based on what the data shows, it's, it's, you can't, there's nothing that replaces what community does with people. I just read this huge, it was this huge study on adolescents and teenagers because for the first time in history, this young group is experiencing anxiety and depression at higher rates than people in middle age, which has never been that way. but there was a subcategory of these kids that seemed to be untouched by this. And they were the ones who were most involved with their church. And it was like, they were just, it's like they had on bulletproof vests.

1:45:25Adam Schafer:And so you really can't, you just can't replace that. And the data shows it like you could have someone who's really perfect with diet, exercise, everything, but when they lack community, you see, it's like they smoke more than a pack of cigarettes a day is what the data shows. Um, and if that's resonating with you, I think it sounds like it is, um, I go for it, go out there, put yourself out there getting in a community. And I think that might be the missing piece. Cause it sounds like you're doing all the other stuff, you know, kind of right. Yeah. Like it. And I also think maybe some volunteer work, cause like I used my money to help others all the time.

1:46:03I resent that it was taken from me and I can't do that as much now. So, but it's like, you know what? You could volunteer though. You don't need to. That doesn't cost anything and they don't expect money from it, you know. Especially if

1:46:18Adam Schafer:you do it willingly. That is such a huge ROI on happiness. That's other data that I love looking at. You're doing good, Sandy. You are, hon. Keep listening to us. I appreciate you bringing this in the car with you. A couple quick questions, if you don't mind. So the rest times you talk about like 90 seconds or three minutes or whatever. So I go to any time fitness and I don't know if you know their routine, how they have the subs, the supersets. Yeah. So we do, I have four supersets and I have three exercises in each superset. You do 12 to 15 reps three times through. So is it after each exercise or after each rep?

1:47:03Sal Di Stefano:Yes, after each exercise. Yeah.

1:47:04Adam Schafer:So tell your trainer, hey, can I do, instead of doing supersets, can I just do a set and rest for 90 seconds and then do another set? Even if I do less, that's okay. That'll be better for strength and actually better for stress.

1:47:18Sal Di Stefano:Sandy, you will always benefit resting longer than shorter. So with a client like you, I'd rather see you rest five minutes, six minutes between sets than to go right into another one. that's especially when when it comes to building muscle that's what we're chasing especially with stress yeah and especially with stress so uh fast pace even if it's got rest periods of 60 to 90 seconds that's that would still be considered low rest periods when it comes to building strength so beyond two minutes we're better off than shorter than that and so any way you can do that

1:47:56Adam Schafer:How many days a week do you meet with your trainer? So I do two days of strength training, one cardio class and one combo class. Okay. But in my training is not one-on-one. It's a small group. Yeah. But I get a lot of individual attention. It's three of us in the group usually. Even if you showed up to that training class and you did two exercises, that's it. But you rested two, two and a half, three minutes in between, that'd be better. I would also look at the classes that you're taking and I would look for the lower intensity ones because there's so much stress on you right now that that more stress is just piling up.

1:48:34Adam Schafer:And so if you're doing the intense stuff, I would avoid that. And so a yoga class would be better. Yeah. Well, you know, and I find the harder I work. Yeah. The better I feel because that's when I can block out all the stuff. You know, when I cannot do talk therapy or meditation or all the, I teach mindfulness to my clients. I can't do it myself because I'm just so focused on why am I doing this? Oh, yeah, because, you know, this and this and this happened. Well, I can talk to you this way because this is your field, but you're doing exercise avoidance is what you're doing. I know that. Yeah. Yeah.

1:49:13Adam Schafer:So, but it's not serving you physiologically at all. Yeah. So I don't know if you can listen to long walks and listening to mind pump will serve you better.

1:49:24Sal Di Stefano:Or listen to a book.

1:49:25Adam Schafer:If you can really get into a book or music or something like that, it might be better. Yeah. Just one more quick thing. Actually, kind of asking Justin this, you've talked a while, many times about exercises for back. I have scoliosis as well in my back and which I didn't know until I did all these x-rays for what all my joint stuff um but so stretching and balance and mobility and the lateral stuff I is there anything in here's what happened when I work out I feel fine I don't have any pain I get through it but by the time I get in my car drive home and get out I'm stiff as a board and walking like I'm 100 and how do I, what kind of exercises should I be doing for my back and stretching out?

1:50:19Sal Di Stefano:Sure. Have you been able to check out any of our prime stuff? Like we've done webinars, Adam and myself. Okay. I think that would be a good start. There's our compass tests, which will address a lot of that upper back issues too with the wall press and then also the windmill. these are two of our tests if just as simple as that and like just focusing on practicing on it trying to nail down the form of it getting that thoracic rotation and just easing your way through those movements and connecting to it i think will help a lot uh and two it's a great way to alleviate you know some of the stress so even the mobility route in general i think would benefit you so much

1:51:05Adam Schafer:more i think if you did the rest periods and didn't do the circuits i think that would help below. Yeah.

1:51:10Sal Di Stefano:What's the link for the, the, the prime webinar he did. Yeah. Maps, prime webinar.com. I'll add to this, to his advice. Um, go to the maps, prime webinar.com. Follow the, that routine that Justin does, which is just, just you yourself doing it, testing it, practicing it, practicing it as you get better at that. And you practice it every day. If you can't come home, just practice that movement in your living room, get really good at it. Uh, eventually we can load it. eventually you can hold just a dumbbell over your head while you do the windmill what a good exercise yeah okay and and and uh do do five of them rest for minutes do five more rest for three to five minutes practice that movement be really good for you to do at home really good you know

1:51:57Adam Schafer:i'm gonna do something i've never done before sandy because uh i really would like to help you so here's what i'm gonna do um and i just want you to keep tracking what you're doing okay is I'm going to have you come back on in 30 days and then I'm going to have you come back on in 30 days and in 30 days. I'm going to have three more calls with you here so we can go through what you're doing and start modifying you in a little bit and give you a little bit of coaching virtually just so we can walk you through the next, what's that give us here? 90 days. Yeah, that'll give us the next 90 days. So let's have you, we'll schedule you back on in 30.

1:52:29Adam Schafer:We'll schedule you back on in 60 and then again in 90. And each time we're going to talk about what you did, what you didn't do, how it worked. and your consistency and we'll help you along this uh this process and i think we'll do all right oh my gosh thank you so much wow yep you got it thanks you're doing okay you're doing okay okay we're gonna see you in 30 days all right thanks so much all right sandy doing great yeah bye give me give me emotional oh my god lady yeah boy okay what if i'm really holding back on what i want to say about people that steal a person's in a situation like that and the fbi's involved

1:53:04Sal Di Stefano:You don't get money back? You don't? No, it's gone. No, it's gone. Wow. Well, I mean, you can't say that 100%. I mean, if the FBI is involved, the person who's known is involved, and they're able to trace back the money, there's a possibility.

1:53:17Adam Schafer:Yeah, good luck. But I agree with that. Seizing their asset. If it's not like an FDIC-insured, you know, whatever.

1:53:25Sal Di Stefano:Yeah, if it's FDIC-insured, you definitely will.

1:53:27Adam Schafer:Yeah, like 200. What is it, 250? Up to 250. Up to 250? Yeah. People who target retirees are a special piece of garbage. But I feel so bad for her. And I got to say, this is data I'm deep in lately. I'm looking at my old belief around stress, anxiety, was manage the stress and the anxiety. But there are groups of people that go through incredible stress and they seem so resilient and they have strong community and oftentimes strong faith, and they do really well.

1:54:03Sal Di Stefano:You do see the irony, right, in that, that it's no different than the same way we teach people to go after macros instead of cutting stuff out. That's right. Instead of focusing on the stress and trying to cut the stress so much or getting all in it. Right, the things that you can't change that have happened to you is go after something and going elsewhere. Yeah, going after community, a spiritual practice, is filling that time.

1:54:29Adam Schafer:She's filling time with friends and people she's developing relationships with. She might be lonely right now. Well, yeah, we'll see when we meet

1:54:37Sal Di Stefano:back with her in 30 days. I like the idea of helping her through this whole process. Our next caller is Casey from Colorado. Hi, Casey. Hello. Hi, guys. Thanks for having me. I really appreciate your time. And I just have to say I majored in exercise science, but I learned so much more from you guys that they never touched on in school. Wow, thank you. Thank you so much. Thank you so much.

1:54:58Adam Schafer:How can we help you? Okay. My question is, a few weeks ago, I started to do a very mini cut. I had a baby about one year ago and worked my calories up to 3 ,000, partially thanks to breastfeeding. And with some summer trips coming up, I thought it would be a good time to try to lean out. I decided to be very conservative in my cut and only dropped to 2 ,700 calories. I'm 5 '7", weigh about 160, and hit around 140 grams of protein each day. I've waited very patiently in my postpartum journey before attempting this, so I was super excited to see some changes. The problem is that I'm reaching the end of the day and struggling not to eat more.

1:55:38The food noise is leading me to throw my deficit out the window and snack on whatever I can once my son goes to bed. At that point, I feel like I'm eating more than 3 ,000 calories. And the desire to eat more while in a cup makes sense to me since I'm eating less than my body technically needs. So I'm just wondering how people actually do it. I've successfully cut one other time in my life, but it was not in a healthy or sustainable way. I've worked really hard to reach a place of listening to my body and not overthinking food. So I don't want to fall into bad habits again. So I'm wondering, am I doing something wrong?

1:56:15Am I pushing too hard in the gym? Or is it pure discipline and willpower that I just need to be better at?

1:56:21Sal Di Stefano:Tell us a little bit about the strength training routine that you're currently doing and then like your activity level. Okay. So I, before starting this, I had just finished Muscle Mommy 15 and then I jumped into a program that was a combo of strength training and running because I wanted to get my cardio up a little bit. I've been struggling in that realm. So three days a week I do strength training. I've got an upper body, a lower body, and a full body. And then I've got two runs each week. One is a slow run, and then one is more of like a tempo speed run. Okay.

1:57:00Adam Schafer:And you feel good? Yeah. Well, okay. So just this, maybe yesterday it happened, maybe two days ago, I was like, maybe this is a little too much for me. So it's like maybe on the verge, but also I have an athletic background. I played volleyball in college. So I, it's like, I like to push the limit a little bit if I can. So it feels like kind of that perfect, maybe a little bit too much, but, but pretty close to feeling good. And when you run, um, how do you feel any pain? Uh, do you get any of the like postpartum stuff that happens with balancing? Do you feel? No, I did a pretty good job. I worked with a trainer to get my pelvic floor track.

1:57:45So that's all good. The only pain I have is a little bit of knee pain, but I'm working on that with some other exercises.

1:57:51Adam Schafer:If you feel like it's too much, it probably is. Although your routine doesn't seem bad and your calories are good. Don't forget we have a one-year-old too. Yeah, we do. And your calories are good, but you're only one year out. I know people are like, oh, one year out's good. My experience takes two years for women to feel like, oh, I'm back to my old self. But your calories are good. So there's two, and I can give you some tips on how to help, but there's two things to look at here. Because again, your nutrition, your intake is good. You're hitting protein. You're working out. You can cut down a little bit on the workout if you feel like you're doing too much.

1:58:24Adam Schafer:But there's two things to look at here. One, if you're in a deficit, you are going to feel hungry. That's just normal. It's just the way it works. Anytime you're in a deficit, you're going to get a signal to eat more because you're in a deficit. Now, there are some ways to help with this. If you notice that it's at the end of the day, this is when appetite kicks up. And you said it's when your son goes to sleep. So it's probably like the day's over. This is my time to relax. And so then that's when it goes up. And so you could simply back load your calories so that you have more food available in the evening.

1:58:57Adam Schafer:Because that's when you relax. That's when you want to eat. And there's nothing wrong with that. And so what you would do is you take less away from earlier and eat more in the evening and see if that helps. And you keep the calories at 2 ,700.

1:59:09Sal Di Stefano:And it almost looks like you're having two dinners. You have your dinner at dinnertime. Baby goes down. Then you have the same meal. just another time. The other question I'd have with a one-year-old is how is sleep for you? Honestly, it's great. He does a great job. I get a full eight hours every night. Okay, good. Because that's the other time too that a lot of people lack connecting the dots to the days that you didn't get the best sleep are also the same days that you have those crazy cravings that end up kicking in later on. And so that helps to know that. But if you're getting good sleep, it's probably not that.

1:59:42Sal Di Stefano:I'm with Sal. I would just I would limit my calories earlier in the day when I'm kind of busy doing things about and then leave enough room to have two meals late you can eat late there's nothing wrong with eating late if it's a good choice and just it would be it would be two sir it would be a dinner and then I'd have a serving of that again and as long as you're hovering around that and I'd say 2500 to 2700 calories since you're coming from a place of 3000 is probably a good place to be and you should lean out from that place.

2:00:13Adam Schafer:So what you would do, because you have a lot of calories to work with, which is great, is I would take 300 calories away from the day and then make that a meal after your sun goes down. So you have like a 300 calorie high protein meal and eat that first because you're going to have the cravings and want to reach for the quick kind of snacky stuff. Warm it up, whatever you do, watch TV, whatever, sit down and eat that and that should totally help.

2:00:37Sal Di Stefano:This is also personal. I'm a late night snacker. I want to have this stuff while I'm relaxing at night after we put Max down. This is where I don't know if you've heard me talk about my Greek yogurt. My Greek yogurt with a little bit of fruit and honey and granola in there is just a great late night snack. It makes me feel like I'm having a treat. What is it like for inner calories? It can be. The honey and granola will bump it over. If you go lighter on that, it'll keep it under that. So, you know, you have some Greek yogurt with some blueberries in it and stuff like that. Drizzle a little bit of honey over it.

2:01:16Sal Di Stefano:Just get the granola.

2:01:16Adam Schafer:But, I mean, if you're strong, your height and weight is great. Yeah, you're doing really good. And your calories are great. So your metabolism is working great. Your hormones are probably doing good. So, you know, a little backloading. But, again, here's the other thing. Like being in a deficit, it will almost always make you hungrier because you're in a deficit.

2:01:38Sal Di Stefano:it okay so i'm normal great oh yeah yeah yeah no it's definitely yeah you're totally normal you're actually it's a really it's such a great sign to go from just 3 000 down to 2700 feel that i'm hungry you know that means you've got a good metabolism that's right you have a metabolism that says we want 3 000 and you're restricting it um it's just a part of it is just being able to do that and there's strategies like we're talking about where you can kind of backload your calories calories uh but the truth is you're doing good and it is difficult to be consistent with that but i always find connecting the dots to the when i don't get the best sleep is also when the cravings just knowing that always helps me be a little bit better the the the better protein type snacks like the greek yogurt helps me or the you know backloading you know what or skip a meal

2:02:24Adam Schafer:throughout the day some people are better uh cutting their calories when they're busy which is during the day you might be some one of those people you're busy during the day anyway so cutting 300 calories out of the earlier meals might not be that big of a deal. And then adding it at the end, I go to bed early. So for me, it's not a problem because it's like, I'm going to go to bed before I get hungry. This is if I'm going to cut. But it's just, you got to kind of feel it out and kind of work with it a little bit, but your calories are great and your body weight's great for your height. It sounds like your workouts are good.

2:02:53Adam Schafer:You're doing great. Okay. Okay. So don't, at least in this time of life, don't worry too much about eating so close to bed. No, no, no. Unless it messes up your digestion, it's not that big of a deal. But I bet you'll be on a healthy meal.

2:03:10Sal Di Stefano:If you're eating good whole food meals, you'll be probably fine.

2:03:13Adam Schafer:If you eat something that messes up your digestion, gets you bloated, not a good idea. Before bed. Okay. Okay. And then no issues about cutting one year out. You don't think I should wait longer or anything?

2:03:25Sal Di Stefano:Not at your calories. Because your calories are so good, you're okay. Yeah, you're good. If you would have came to us and said you're eating like 1 ,800 calories and you want to do that, we probably recommend but someone who can eat 3 ,000 calories and maintain where you're at is a good place

2:03:37Adam Schafer:and by the way if you're like I don't want to do this I don't feel like dealing with a cut right now you don't have to either you can still wait like I said your body weight, height, everything you're doing are good so if you're like over it then you don't have to do it okay great thank you guys so much good job thanks that's rare we get someone like that I mean as many calories

2:04:02Sal Di Stefano:her height, her weight, her calories are all in a great flexibility she's healthy she did say something that I think is and we've talked a little bit about it I feel like on the shows lately it's very normal to be hungry in a cut

2:04:17Adam Schafer:you're supposed to be if you're in a deficit and you're not hungry usually there's something off if you're not hungry

2:04:23Sal Di Stefano:what a great sign to your body feel hungry at 2 ,700 calories because most people have to be way lower in order to be in a cut. And so she's in a great place.

2:04:32Adam Schafer:If you like the show, 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,

2:05:15Sal Di Stefano:but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes

2:05:32Adam Schafer:and by introducing Mind Pump to your friends and family.

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