2838: Standing vs. Seated Overhead Press : Why You're Leaving Gains on the Table

21:07Sal Di Stefano:Yeah, start light. In fact, start light and put the emphasis on the lockout over your head. Yes. And so this is why I like the Z press because it forces that. You have to get that one. Right. You have to figure that out. And so if you can't do the standing overhead press right now, start with the Z press and work your way to doing that. And yeah, just keep that going. because you know it's thinking back to the clients i i wonder um you know did they lose the ability to squat first or did they lose the ability of overhead press first they might have lost the ability to overhead press first before even squatting because even squatting if you get up and down from the toilet the chair your car we kind of always still kind of do that everybody

21:46Adam Schafer:still does that everybody stops pushing and putting things yeah but we design our houses

21:50Sal Di Stefano:so we have we do you really you really unless you train that there's not a lot of things in everyday life that require you to lift something above you know the two things that help you do

21:59Adam Schafer:that are hanging and pushing things up over your head which nobody does yeah we've we cut out all

22:04Sal Di Stefano:the monkey bars at schools and we there's nobody pushing anything up over their head yeah we're at least squatting you're we get up and out of chairs and so we may have lost the range of motion to go really deep and stuff like that we still have that hinging pattern a little bit but overhead pressing is lost completely. I used to love doing that test with clients where you put their backs flat against the wall and you just have them raise their arm up. I mean, they get right above their eye level. It's wild. And they're already starting to arch. Big compensations to get the rest, yeah. Yeah.

22:37Adam Schafer:One of my favorite things to do with that, too, is they'll say, I can't do it anymore. And I'll say, here, relax your arm, and I'll bring the arm back for them. This is where, look, your arm can go here. You just can't bring your arm up. You don't have access. You just don't have that access. Such an eye-opener. I got some data on BPC-157 because - War? Yeah. So do you guys remember that stuff? I brought up a study earlier. Let me pull it up here. I had brought up a study in an earlier podcast on how they injected people with knee pain. And I think it was like 15 out of 16 of them had one injection.

23:09Adam Schafer:Okay. And these were all people with chronic knee pain. No acute injury, but like chronic knee issues. um i think it was 15 out of 16 of them had like incredible relief that lasted a year from one shock wow yeah pretty wild uh i pulled up he does a lot of animal studies on bp so that's a human study the animal studies are crazy dude they're crazy so there's one where they took a rat's cornea and they made a hole in it with a surgical blade then they took bpc 157 dissolved it in water and dropped it in the eye. 72 hours later, the hole closed. Oh, my God. 72 hours later, the hole closed. What a weird...

23:47Adam Schafer:They did another one? I know, I just laughed because they were so mean. Just animals, dude.

23:52Sal Di Stefano:And like, why that one? Like, why that idea?

23:56Adam Schafer:Because they're testing it on different tissues, different tissues in animals. Yeah, okay. It's got crazy healing for like nerves and stuff like that. So they took another... Cornea, huh? This is another one with rats where they compressed or crushed a rat's spinal cord for 60 seconds. They gave it an injection of BPC 10 minutes after injury. The paralysis reversed by day 28. So it was paralyzed. What? 28 days later from the BPC-157, it was healed. Yeah. That is crazy. Yeah, dude. This is, there is, it is crazy. And they haven't done a ton of human studies yet. There are some human studies. they are and when this thing gets uh promoted when it gets promote when it gets when it's able to be prescribed directly for these things because right now you get it from a company so you can get doctor prescribes right so you can go to mphormones.com and they'll prescribe you they can prescribe you a peptide is this it's not mainstream medicine yeah is it on the list do you think for wada or for like yes yeah oh it is on wada oh yeah oh it is maybe double check that doug for me Yeah, just for athletes because it's just like.

25:04How are they picking that up? It sucks because obviously it's effective. I don't think BPC is, Sal.

25:11Adam Schafer:Is it? I think it is. How are they picking that up? I think it is. I think so is thymosin beta. Yes.

25:17Sal Di Stefano:Oh, wow. You're right. Non-approved substances.

25:19Adam Schafer:I don't know how they test for it. It's a peptide your body makes. How do you test something that your body makes? Right.

25:24Sal Di Stefano:And how long does it stay in your? What's the half-life? How does it stay in your? I mean, you got to use it every day. Oh, wow. Somebody. I mean, to keep athletes going. That's so annoying that they would put that on the band.

25:32Adam Schafer:So here's some of the stuff that it's been shown to do. By the way, BPC stands for? What? Body Protective Compound. This is a natural peptide that we find in gastric juices in human. So here's some of the stuff that it's been shown with BPC. It's been shown to reverse dopamine depletion and receptor desensitization caused by chronic heart stimulant use. So your dopamine system can get messed up through using lots of stimulants. Helps reverse it. BPC counteracts the toxic effects of alcohol in the liver, stomach lining, and brain simultaneously. It'll accelerate recovery of eye tissue. It counters NSAID-induced gut damage.

26:14Adam Schafer:If you use lots of non-steroidal anti-inflammatories like ibuprofen, like if you use them weekly, probably want to use BPC as well. It accelerates the closure of intestinal fistulas. It is good for overtraining syndrome recovery, hair follicle vascularization. So upregulation improves blood supply to follicles supporting hair density. It's good for gum tissue and periodontal health, nerve damage repair. Of course, we know this IBS and IBD symptoms. So really good for gut health. Post-surgery, surgical recovery acceleration, scar tissue remodeling, blood pressure normalization, traumatic brain injury recovery, and then mood disorders driven by leaky gut syndrome.

26:57Adam Schafer:them. Wow. It's pretty magical. By the way, remember we had Dr. Seeds on and we asked him if there was one peptide you could take all the time. What did he say? BPC-157. I know. It's pretty evident. Can you take it indefinitely? Yeah.

27:13Sal Di Stefano:You can.

27:13Adam Schafer:That's what Dr. Seeds said. He did. Yeah. He's like, I use it all the time. Now the dose goes up if you have injuries or something like that.

27:19Sal Di Stefano:Yeah.

27:20Adam Schafer:But he's like, yeah, that's the one I would take all the time.

27:22Sal Di Stefano:I mean, it's i mean that's the one that you've i can feel like you can tell it you can tell a different i mean you could tell how how much faster you're healing from something especially if it's an injury that you've had before or you're familiar with it's it's definitely one of those ones i have a buddy

27:37Adam Schafer:who got uh i think i told you guys he he had a shoulder injury and then it was taking forever to heal and he used it and i saw him like the next week and he's like i don't know if i'm like imagining things i'm like what do you mean he goes the pain's gone i'm like no it works dude it definitely works yeah peptides are interesting that's like the and now it's like more mainstream

27:58Sal Di Stefano:right peptide science is more mainstream i saw a post of our buddy ben he had he had a picture he's been since 2016 he's he's cutting edge dude he was talking about ben there's a pick yeah

28:08Adam Schafer:greenfield yeah greenfield i saw a bpc back in 2016 2016 bro okay he said there's a picture of

28:15Sal Di Stefano:him and he's he's an early adopter and he's yeah show he's holding the bottle and violin and and syringe and he's like i've been talking i've been talking about this for a decade but it's mainstream i mean he was a you know he was the first person i called so i remember right when we were first kind of was this when you tore your achilles i think so i don't remember i think so yeah i think so yeah so it was quite a it was quite a ways back and i i reached out to him and he was like oh yeah absolutely and i was asking him about injecting it in the site and what should i do and get and all the dosage and all the things so yeah he was he was my go-to

28:50Adam Schafer:it's the um it's now like they can't ignore uh the effectiveness of peptides for uh for lots of different reasons uh so like for healing for brain health uh gut health sexual health there's peptides for that uh hormonal health um there's peptides that help regulate sleep was pretty do you think they're being oversold no no i think uh well okay let me let me back up yes and no yes because that's what our space does so they sell them like you're going to take peptides and it's like yeah you get all these magical results yeah like you're gonna become mr olympia or something crazy uh but no because uh as um interventions especially safer interventions than than traditional drugs right like this is a huge there's a huge future you

29:39Sal Di Stefano:I feel like we need to add a category to the pie chart, right? For the longest time, we've had these pie charts that would show like diet is 75%. Your workout is 20%, whatever. And supplements would only be like 5 % or something like that. Where do you think peptide, if you were building a pie chart of nutrition, exercise, recovery. It goes like this.

30:05Adam Schafer:sleep uh for medical interventions it goes hormone replacement therapy first peptides right underneath so if your testosterone's off oh well that's like that's like life changing right right if your hormones are off uh go hormone therapy peptides are next underneath that um in terms of

30:26Sal Di Stefano:what they can do so okay yeah but what i'm trying to close the gap on is it in comparison to supplements because supplements are also no you can't no you can't compare

30:35Adam Schafer:no way dude yeah you can't compare you can take growth hormone releasing peptides and if you're healthy you know you're a 40 year old woman and take some Marilyn or something like that you'll start producing growth hormone like you're when you're 18 from a peptide naturally so yeah you can't compare to supplements

30:55Sal Di Stefano:so if you had to put a number on it supplements are 5 % of health and fitness, 5 % of your results when it comes to health and fitness.

31:05Adam Schafer:I hate to say that because I don't think they're necessary. I don't think peptides are necessary. I also don't think supplements are necessary. In some cases, they are.

31:11Sal Di Stefano:I know, but... But you mean in terms of what they'll contribute? Yeah, exactly, what they'll contribute. When I say five, because supplements have tremendous value. If someone under eats protein and you supplement with a protein shake, it could be a huge thing. But generally speaking, when you talk about if someone's diet is dialed and they exercise, That is, you're 80 % of the way, 90 % of the way to your ultimate physique or ultimate goal. So from a percentage standpoint, if you're comparing it to supplements, and I know you said it doesn't even compare, but yeah, but it also doesn't even, but you wouldn't compare, you wouldn't say it's more important than diet.

31:45Sal Di Stefano:No. You wouldn't say it's more important than exercise. No, it wouldn't. Okay. So where does it fall in the category?

31:53Adam Schafer:It's definitely more impactful than supplements, less impactful than exercise and diet and sleep. So somewhere in between. Yeah, somewhere in between. Yeah. Well, even I guess if I was to compare just from cognitive benefits, like nootropic supplements versus peptides, it's like, I mean, exponentially more benefit with the peptides I've experimented with. Well, I tell you guys, so I went, I told you guys, right? I went to, I recently went to the doctor because I had some heart palpitations for a few days. And so I did a regular checkup thing. And the doctor there is asking me like, oh you know what do you take what do you do whatever you're like hold on let me get this list out he's like you're like like today yeah or like yeah or like like since i got here or do you want all my supplements you have you have a half hour no i told her i told her on hormone you know uh hormone hormone therapy right yeah yeah and you know what i'm taking and still still because i'm still like okay come on you're a young doctor i'm sure you realize like this is like hormone therapy's fine but it's just it's with the doctor i'm not going to black market and doing all this stuff right right yeah and her face was like what why do you take that why do you do that i'm like oh it's with a doctor they're like i'm almost 50 years old they monitor my hormones and i do i do labs every three months you know you know this and that some young guys but if you're not like if you're not really deficient why would anybody take and she's asking me all these questions like that's she's like let's let's just test you let's just make sure like she was concerned yeah yeah with me i'm like listen i go through a doctor yeah in fact their expertise is hormones I know your expertise is not.

33:23Adam Schafer:I didn't say that to her. But I'm like, you know, but it's interesting still. It's still interesting. Yeah, there's still that bit of stigma. I didn't expect it to because she was a young doctor. Well, yeah, and Courtney experienced some of that even from some of her doctor friends. She was a nurse forever and is on some hormones and thyroid. And they were very concerned because it's like they don't study a lot of that. They don't look into the research. It's just not part of their curriculum. No.

33:52Sal Di Stefano:That's so funny to me with like you, because I get that the regular MDs may not have all the schooling and up to date on the newest research, but you would think someone, I mean, your age, I would like, if you were 30 and you were doing that, I think if the doctor would be like, what are you doing? You're a young man still. Well, there's a difference.

34:14Adam Schafer:So they're almost 50 years old, dog.

34:15Sal Di Stefano:Yeah, I know.

34:17Adam Schafer:Maybe she thought I was doing that. Yeah. you know what you know what it is there's there's a there's a there's a view with hormone therapy in traditional medicine that's it's getting outdated it's starting to change but the view is unless you're so unless you're way out of range unless you're in dangerous zone like a hundred something like if you like if you come in as a man and your testosterone uh your total testosterone is below 250 because that's the bottom of it. Yeah. Okay, well, then maybe we'll consider testosterone. But if you come in at 350. Yeah. You got to be like rock bottom. With all of the symptoms of low testosterone.

34:55Sal Di Stefano:Yeah.

34:56Adam Schafer:So you've got the low drive, the low libido. You know, you're just not feeling good. You're losing muscle mass, gaining body fat, but you're in range. They're going to be like, no, no, you're fine. Same thing with thyroid. Same thing with you see with women with testosterone. They'll come in and man, you know, I got low libido. I got low, low drive. I just don't feel good. They'll look at their testosterone and say, well, you're within range, even though it's at the bottom of the range. And then they're more likely to be like, you know what? We got an SSRI for you. Yeah. Yeah. We got an enzolytic for you.

35:26Adam Schafer:That's the go-to.

35:27Sal Di Stefano:I mean, that's what led me to a, long before we were ever working with any companies, what led me to going through a hormone specialist was I first tried to go through my general practitioner. and I was like 275. So I tested a few times, 275 to 325 was like the highest I test. And I had all the signs of like feeling terrible. And your general practitioner wouldn't prescribe me testosterone.

35:54Adam Schafer:Do you know how many?

35:55Sal Di Stefano:And then I go to a hormone specialist. And they're like, oh, yeah. And they're like, oh, yeah, right away. Like, in fact, and they stored me on a very mild dose and then monitored and then inched me up. and they would inch me up like 10 milligrams at a time it was like very slow do you know how many

36:11Adam Schafer:women i'll be careful when i how i say this right do you know how many middle-aged women who start to suffer from anxiety because anxiety spikes in middle age for women perimenopause menopause sleep issues like you know all the all the the classic stuff right do you know how many of them uh do hormone therapy or will use progesterone and they're like, I don't, I don't have anxiety anymore. Yeah. And you know what the traditional methods were? If you're a middle-aged woman, sleep issues, I'm having anxiety. Here's a benzo or here's an SSRI. That'll fix you. Yeah. When you can go on bioidentical, meaning the exact same hormones your body's making.

36:50Adam Schafer:So not the birth control crap where it's like different, but actual bioidentical hormones. You could take a woman, raise her testosterone, have her take some progesterone before bed, maybe a little thyroid if her thyroid isn't optimal, and then boom, I feel great. And all I'm taking are hormones I already make, and they're still within range. They're taking you out of range. Also, now you're in this youthful profile again.

37:16Sal Di Stefano:Yeah, and your quality of life goes up. Right, and then which also promotes that person has motivation to go work out. Their libido and sex drive is now up, and so they're having sex with their partner. whereas it all fits and the ssr does the opposite whereas an ssri you have sex okay my anxiety is

37:33Adam Schafer:better but i can't get orgasm or i don't have a libido yeah or i'm gaining weight as a result of their ssr and you don't get any highs or lows anymore you're just kind of yeah there yeah so i

37:43Sal Di Stefano:don't know you know talking more about the peptide market i'm curious because especially since you you categorize it as so much more effective than supplements if it's had a negative impact on the

37:55Adam Schafer:supplement industry i don't think so a big part of supplement industry is a big gap fat loss and

38:01Sal Di Stefano:muscle building and stuff like that and if there's products out there you still buy supplements

38:06Adam Schafer:over the counter uh if you want peptides you still if you want to do it the the legit route you still go through doctors um so it's still over the counter there's still this part adam which is always a block for some people there are oral peptides so there are peptides you could taking capsule. A lot of them are injectable. Because they're not bioavailable. Now you use a tiny little insulin needle. It's like a little hair. But a lot of people, like the GLPs. The GLPs are injectable. Just getting my dad to do it, yeah, that was a deterrent. Come on. Be a man. Which one was he trying? Was he good?

38:41It was BBC. I was trying to get it because he had knee surgery and knee replacement surgery. Oh, yeah?

38:46Adam Schafer:Did he take it? He started to take it, yeah. I really had to convince them that it's, you know, I gave my dad BPC, but I go there and give him, I wouldn't be surprised.

38:56Sal Di Stefano:The people that choose antidepressants are probably for that same reason too. I'm sure that some of the people that choose antidepressants versus taking all those hormones are probably similar to maybe. Yeah. They don't want to.

39:07Adam Schafer:Well, with hormone replacement therapy, just so that people know, if we're just talking to hormones, so an MP hormones.com that the medical professionals have access to this. you can use injectable testosterone. They also have... Creams. Yes. In fact, if you're a woman and you do full hormone replacement therapy, progesterone, testosterone, and thyroid, none of it is injectable. The progesterone's pills. The testosterone is a cream. You apply it vaginally. And thyroid is a pill. There are no injectables. It's the peptides that are often injectable. Speaking of all this and things that affect health and stuff, i want to ask you about because you've been tracking sleep so much yeah uh how big of an impact now that you're tracking i'm really paying attention to all this yeah how big of an impact does eight sleep have on things like your sleep quality sleep score all that stuff everything

39:59Sal Di Stefano:it's one of the it's one of the most impactful things that i've ever done um for sleep now i've had that locked in for quite some time now like because we've had eight sleep for but you've slept at other places without oh yeah i mean one of the you run hot right yeah Yeah, one of the worst parts is I'm so aware of that. And I'm sure I get in my own head when I know I travel now and I don't have that. Like I know that I'm going to have a talk. Like the first thing I do, I mean, you've been with me before. The very first thing I do when I get to a hotel room is drop it as low as I can. Because I've got to get that bed cold enough for me to get a good night's sleep.

40:37Sal Di Stefano:And even then, by the time I get in those sheets, I heat it up. It ain't the same as like when I have my aid sleep. The aid sleep controls that. But it's so crazy to me too, like how wildly good the AI is on it. Like once it figures it out, like we moved this last year, right? So it's now been transferred from bed to bed like three times now. And I actually upgraded it on one of the times too. So I've now switched it out. Was it three times now, I think, that I've switched it out. And so each time I switch it out or I've moved and I had to reset it and re-acclimate the temperatures. And so you go through this kind of phase of like a week of like, oh, I want it a little bit colder, a little bit warmer, and like messing with the temperatures.

41:21Sal Di Stefano:And then after it's been about a couple weeks after that, it just knows. And it doesn't matter if it's winter, summer.

41:27Adam Schafer:Because it'll cool or it'll adjust on the floor. To me.

41:31Sal Di Stefano:And it doesn't matter the season. so we could be in the thick of summer winter once it's calibrated it and it has all the metrics like an aura ring so it's tracking all your restfulness it tracks your does it have to warm you up and to wake you up or no no i've never you i've only i i mean i've used messing around with that but the way mine is set like when i look at what it's calibrated to me again i kind of set the original parameters and then it actually ends up adjusting so when i go back and i look after a couple months and i it's different than when i actually originally said it's figured out what is what makes you the gives you the best yeah and it's a trip because it just and i can feel how

42:13Adam Schafer:good it feels what's our discount code on that doug we have a big i think that's one of the ones where we offer a huge discount uh to our partners that's a good question 350 off is that really yes Yes. It is substantial. Yeah, the pod five. So our link, 8sleep.com forward slash mind pump. The new ones are so sick. We have$350 off. Yeah. That's a big discount. Yeah. And I was just going to comment too. My house right now is around 75 degrees. It's crazy, right? And I sleep with this and I don't have to turn on the AC. So it saves you money too.

42:46Sal Di Stefano:It saves me a bunch of money. I gave 8sleep listens to this ad. somebody on your team needs to do a cost comparison yeah because then you you justify the cost exactly like the selling point to me would be us of course great sleep everybody know anybody who listens to this podcast knows the importance of sleep and so that's but it can be an investment for some people like oh okay they're not cheap but if you actually pay attention to what you keep your ac i have to keep my ac before eight sleep i it used to be 65 at the highest 68 It had to be in that range. It was always like, I wanted 65. Katrina's like, I can't go lower than 68.

43:23Sal Di Stefano:So that was like the big thing back in the days. I can let my house get 72, 73 degrees and sleep with my comforter and sheet and quilt over me. Because it keeps me that cool underneath it.

43:36Adam Schafer:I can imagine people that live in states, especially during the summer where it's real hot or humid. And the AC, you got to just blast it all the time. It would be a lifesaver. Yeah, that could probably save you a ton of money.

43:45Sal Di Stefano:Yeah, that's why I'm like, to me, if somebody on their team needs to do that, because I think over the course of a year, if you can keep your house at five degrees warmer, that has to add up over the course of a year. And it'd be really interesting. And knowing what PG &E costs, I know it ain't cheap. So I'm sure that that would negate the price of the actual cover.

44:08Adam Schafer:So a change of subject. Did you guys see? This is actually really cool. Did you guys see what California is now allowing? So you know how we have like lots of apps that allow you to like share rides and share things, whatever? So these are apps that allow people to sell food out of their kitchens. Interesting. And they legalize them. What? Yeah. So it's called a micro enterprise home kitchen operation permit. So you can, LA County is accepting these. you can sell 30 meals maximum per day, 90 meals maximum per week. And your gross annual sales cap is a hundred K. And so you get a, you get an inspection or whatever, not a big deal.

44:55Adam Schafer:You can't sell alcohol. You could deliver it, but it must be direct to consumer. So you can't do like DoorDash and stuff. But dude, somebody who like is like really wants to cook or make meals, you can start your own business out of your kitchen. Wow. And they'll let you do it. So there's an app.

45:10Sal Di Stefano:Maybe Doug knows about this. I know San Francisco does this. Or you could dine at somebody's place? Yes, you could dine at somebody's place. So like going to a restaurant, you have somebody who loves to cook. And so you can go to people's houses, and they prepare a meal, a dinner for you, and you just say you're paying for it at a restaurant. Somebody's grandma would make you some awesome meals. I've always wanted to try it out. I always thought it would be kind of cool to do something like that. But what comes to mind when you bring this up right away is kind of what I used to do. This was a hack for me as a trainer.

45:43Sal Di Stefano:This was back when I was doing private and I was going to people's houses and training some people at my place and wherever, right? And I was so big on meal prepping. So a lot of my clients would pay me to meal prep for them after. So I'd train them and I'd stay there for another two hours and I would cook for their week. And I charged a pretty good price for that. And they had to obviously provide all the groceries, all the things. I give them a list of stuff. But this is like, this is a whole other thing. Oh, yeah. Stack on with that kind of accessibility.

46:12Adam Schafer:But this is so cool. This is like your own house, your own kitchen. You want to make food. You get this permit and you can make food and deliver it yourself. And they allow you to make$100 ,000 a year. What I would do

46:24Sal Di Stefano:is I would make that a part of my training service. I would sell people on their personal training and it'd be like, I also have a meal prep service that I run out of my house.

46:34Adam Schafer:You know what I think of? I think of like a stay at home, like parent, like stay at home mom who wants to supplement their income. And she's like, you know, cause they set up to a hundred grand a year and she's like, you know what I'm going to do? I'm going to make some meals. I'm going to service the neighborhood. I'm going to tell Courtney about this because she makes the best sourdough out of anybody I've ever had. I've tried it. You've brought it here. It's so good, dude. It's incredible. And I'm like, we gotta, we gotta monetize this. It's so funny when I heard this though, when I read this, I'm like, they've been doing this in San Jose for a while.

47:01Adam Schafer:I've had tamales out of somebody's car before. Here in San Jose. Homemade tamales is so much better. Yeah, dude. I've had that all before. The illegal ones. Did you guys eat illegal? Whatever, dude. Those are the best ones. Drive by East San Jose. Is that what it's called right there, Doug? Yeah, Eat With is an app you can get. So you can go to people's houses and try out their fare. That's kind of cool. It's super cool. I think that's super cool. I like it. Have you guys heard of these rage rooms? Have you heard of these? Rage rooms? Doug, look up rage rooms. break stuff right is that what it is oh i have heard of that yeah goggles on they give you a bat like an old car smash glass i guess there's like a huge demand it's growing and it's women it's surging in female customers who want to go in and break stuff well see that makes sense because i remember when i was training and i would introduce some clients just to like you know as a change of pace we do some boxing and we just like hold mitts and it was just like like i just opened up a can of worms you know i just just wouldn't stop i had this one lady hitting me forever they have some here in san lose down the street what yeah right down the street no justin's oh i want to do that 30 minute sessions 45 bucks 30 who is who is raging for 30 that's a long time that's a long time of rage dude you got some demons to deal with a good a good five minutes and you're probably done bro 45 bucks and you go in there and you just break stuff.

48:30Yeah, but how satisfying is that, dude? Especially with glass. Like, when you hear broken glass when you're smashing through... I feel like blue-collar workers are so satisfying.

48:40Sal Di Stefano:My cousin and I got in so much trouble. When we were kids, my uncle used to... His dad used to collect, recycle, and he in his backyard, he just used to just keep all the bottles and just like a bunch of kids, we started throwing rocks at and just... We started shattering all of... Just dumb, you know? Just not thinking at all oh boy he got whooped bad so bad when he got his dad got home for that it shattered all this all these glass bottles you know what's really satisfying to break

49:09Adam Schafer:really satisfying uh like long mirrors no incandescent lights or whatever oh those that bro you throw those yeah yeah those are a good time don't inhale those fumes yeah that was that was my favorite that when i would go to work with my dad and we would go do a demo like he'd go redo a kitchen and he'd give me a sledgehammer and he'd be like all right here break you know break the countertops break whatever yeah until you get exhausted because it is exhausting that's what i

49:33Sal Di Stefano:mean at first it's like could you imagine 30 minutes in a break room thing you would not go more than five minutes you wouldn't go i bet three hard minutes and you would be done yeah yeah that's like it's like a boxing match dude everybody's like yeah i'll go fight box one round i remember doing a demo of like a few houses and like you'd go for like an hour and you were just torched yeah Yeah, bro. Oh, my God. Yeah, the first couple swings are fun. Even if you use a jackhammer. Fun at first. You ever use a jackhammer? Yeah.

49:58Adam Schafer:Oh, God, your whole body broke. Oh, dude, afterwards, too. Yeah, you're just numb, and your arms just raise up. They look easy, right? Then you grab one. Forget it. Earlier this morning, I was working out, and I saw some posts on balance. You have balance in your life, whatever. and um it's i think it's a it's our idea of balance is such a myth yeah um i think what we mean by balance because i know what people mean i think what they mean is that your priorities are in the right order i think that's what they mean by it because uh if priorities in the wrong order that's when things kind of get messed up you can't really divvy that up like equally no it's just yeah whatever you think is your priority is where you want to spend the most and the idea that i thought of or the the just the topic around this i thought of was like like uh this is a common one people talk about like work and family like work and family balance right and if you place work too high on the priority list you end up sacrificing your family for work uh but work is really important and sometimes you do place work high on the prior list to serve your family it changes yeah so the idea of balance i think is some people think it's it's like 50 50 it's always moving i

51:14Sal Di Stefano:I also think that we tend to look at it through this lens, like this 24-hour window lens. Yeah. Where it's like you don't have balance in like a 24. Now, maybe when you zoom out over the course of six months or a year, kind of to your point, there's definitely weeks of work where work is taking a very high priority. And I'll even bring some of work home. And it's just like, and I don't get the same amount of playtime with my son as I normally do. Depending on the projects or whatever. Yeah. Yeah, and then it gets a little bit slower and easier, and then I immediately get to spend more time with my son and do those things.

51:51Sal Di Stefano:And so it's like it doesn't look like this perfect, even pie chart balance every day. But when you zoom out over the course of a year, I'd say, yeah, I definitely prioritize my family as number one. And yes, work is really important. Yes, I do spend a lot of good time with my friends and stuff like that. But I go in these sprints, and I could go three months and not see my best friend

52:11Adam Schafer:because it's just we're so busy but again i think it's it's really balance is the wrong word i think it's uh you have to are things in the right order because you can spend more time at work than you say let's say spend with your family but it's in service of your family so i think it's more about uh where it is in the priority list and the time spent doing it doesn't necessarily

52:33Sal Di Stefano:well that's a good way that's a good point sal because there's also and i think because there's

52:38Adam Schafer:some people that work a lot of hours to serve their family they have no choice so it doesn't mean that work is more important no yeah yeah it's that they're doing it for their family and the

52:48Sal Di Stefano:same is also true there's a lot of people that work very hard that don't they're not doing it for their family doing it for themselves or they're escaping from their family that's right so i don't

52:55Adam Schafer:think it's a time thing i think it's a really you have to examine uh importance what am i serving here because whatever's at the top everything underneath it sacrifices you sacrifice uh the the priorities that are under the top priority. Top priority becomes like a God and everything else gets sacrificed to it. So if you really do prioritize work genuinely more than your family, you're going to sacrifice your family for your work. But I don't think it's a balance as we understand it because I don't know if that really exists. At least not the way we communicate. Not the way we communicate.

53:25Sal Di Stefano:Yeah, yeah. No, I agree with that. I think it's one of those things that it's misleading and tough to understand. And I definitely think people use what you just said on both sides because I definitely think there's people that, oh, I'm working all these hours doing this thing for my family when your wife might say something like, hey, I'd be happy if we lived in a trailer and it was just me and you. And it's like, so then if that's true, then you're probably not really serving your family. It's more something to do with yourself than it really is that person. Versus if you are grinding to do something like that, and so you can now offer the opportunity for your wife to not work or to be with the kids more often or that you guys can take that vacation that you want to, I think you have to really examine that.

54:07Adam Schafer:You know what I haven't seen in here in a while? Is the Chilogy.

54:11Sal Di Stefano:Or the Happy Drops.

54:12Adam Schafer:Yeah, what's going on? Do they stop?

54:13Sal Di Stefano:Why are we short on both those? We don't have any in stock, that's why. Did they sell out? No, I don't think we've received any recently.

54:22Adam Schafer:I know Chilogy and the Happy Drops are two of the most popular products that Organifi sells. They crush. And people repeat by them. The Happy Drops, people love. they feel them and then the shilajit uh i'm seeing messages from people saying that they do feel uh athletic performance boost from i like when we have them in here so i don't know why i haven't seen him in a long time no this is a while it knows the longest stretch that we've had

54:48Sal Di Stefano:i thought one of you was hoarding them or someone was taking them home that's why i looked at doug and asked him on his desk over there by justin yeah yeah i know it's usually a go-to especially the happy drops for me because uh yeah it's just one of those especially middle of the day it's like oh grab some of those before the podcast what's the main thing that's inside the happy

55:05Adam Schafer:drop again that what's that flower called or whatever uh uh what's it saffron saffron is

55:11Sal Di Stefano:it's a flower is it a considered flower it's part of the flower yeah and so yeah there's studies on

55:16Adam Schafer:it for depression and anxiety and in women there's also some libido studies and they're legit look them up yourself saffron has got some legit uh studies it's an herb that actually has some pretty

55:26Sal Di Stefano:interesting effects and that's one of the main ingredients that's like the main the main thing that's affected. It has other stuff, but I know that's the name.

55:31Adam Schafer:And it's got the type of saffron that is the one you want. It's sourced very, very well, which is the problem with herbs is how is it sourced? But Organifi, you know those guys.

55:43Sal Di Stefano:Where would something be poorly sourced?

55:45Adam Schafer:So there are companies that specialize in producing a particular ingredient. For example, creatine, Crea Pure, is well known for being a high quality source of creatine. And so you can buy different companies of creatine look on the back and see it's made from uh from the um the shilajit yeah uh their shilajit is prima v so this is a company you have to go to the source to get it as opposed to growing it yeah no no supplement companies growing their own stuff they get it from other companies okay so uh prima v is uh the best shilajit this is the stuff you get this is what you see in the studies uh the saffron that they use is from suffractive i think is the name of the company that provides it.

56:29Adam Schafer:So they've got the best source of these active ingredients.

56:32Sal Di Stefano:Got it. So when you say sourcing, it's not like the company, like Organifi, they've gone out and they found who is the best at sourcing that. And that's what you want.

56:40Adam Schafer:Unless the company itself specializes. Right, because you know

56:42Sal Di Stefano:that they're probably paying a premium to get that versus going through some company that is.

56:47Adam Schafer:Unless, because look, there's two ways you could work in the supplement industry. One is you sell single ingredients and you can source them well or not. so you get the bulk ingredient. So you can be like a company from China that sells bulk, whatever. Or you can be a company that's like, no, no, no, check out our stuff. Third-party tested constantly. We're known for our quality. If you want to sell saffron, you get it from us. We're the stuff that's in studies type of deal. So yeah, suffractive. So they use a really, really good, well-sourced saffron. And then like I said, Prima V for their...

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58:01Adam Schafer:Use the code Mind Pump 20 and get 20 % off your first order of any of their products. Back to the show. First question is from Brett Richards 87. Instead of skipping a day of training because of poor sleep, should I walk instead to get steps? How many days can I skip in a row before strength training becomes predominantly cardio? Yeah. Okay. I don't know what that second part means, but we'll answer the first one. Yeah, you could, of course, still move. In fact, if you have poor sleep, you can also still work out. Just moderate. Just really low intensity. Yeah. Now, really. Now, here's when you don't work out.

58:40Adam Schafer:When it's like unbelievably terrible sleep. Yeah, yeah. Chronic bad. Yeah, yeah. But if you get like a night of bad sleep and you're supposed to work out the next day, just drop the intensity. Yeah. Just work out at a lower intensity. Just contracting the muscles will help you recover and all that. It's invigorating. It'll probably wake you up, make you feel good. The problem is when people go super hard after a day of poor sleep, the injury risk is really high with something like that.

59:04Sal Di Stefano:And just so we're clear, five days in a row of not weightlifting and just doing lots of walking doesn't mean you're training your cardiovascular system. There's a cardio threshold, meaning there's a point at which your heart elevates to a point where it then is in the cardio place uh walking doesn't do that you're far from that that's a low intensity steady state uh keeps your heart rate below that and you're not like in so if like in other words if you're fearful of like if i walked every day 10 000 steps on the treadmill and i didn't lift weights of that do i all of a sudden go into that i'm now going to pair muscle down and lose muscle like you're not gonna now if you uh ran uh for two hours every day and didn't lift weights uh for five days in a row just trying to become an endurance machine yeah exactly and so then then that could be walking no you're not that's not gonna happen yeah that's gonna be good for you but i'm with sal uh you know maybe i take a day off of it's really really bad but the second day is even if it wasn't the greatest sleep i might just go through the motions and just back off my intensity.

1:00:11Sal Di Stefano:That's right.

1:00:11Adam Schafer:Typically what I do, because I'll have nights of bad sleep and I rarely miss workouts, I go in and I do probably half the volume and it's just a lower intensity. I'm just feeling the muscle, feeling good. Instead of doing four exercises for an area, I'll do two or something like that. Or instead of doing four sets, I'll do two. Yeah, I usually start with body weight or bands and then kind of work into weights if I feel like, okay, I could probably handle a little bit more. Next question is from Stas Adamovic. How do I add plyometrics to my MAPS 15 style program? That's a good question. So a couple of things.

1:00:52Adam Schafer:We need to understand what plyometrics training looks like because a lot of people are very misused.

1:00:59Sal Di Stefano:Also what you want it for, right? So like do we want to increase our vertical or are we trying to or are you trying to practice maybe practice jumping maybe they want to maintain

1:01:10Adam Schafer:the skill of jumping but yeah yeah so plyometrics are what you're training is the ability to um contract muscles explosively or move in an explosive manner okay the only you don't train that when you're fatigued or you don't train that to fatigue because you're not training what you're trying to get better at right so just jumping back and forth which a lot of people will do that or use jumping exercises or plyometric looking exercises in a circuit, they're not training plyometrics. They're just getting tired. Okay. So if you want to train plyometrics, an example, we use jumping as an example.

1:01:48Adam Schafer:There's a lot of ways to do this, but we use jumping. You would warm up real well, so make sure you're nice and warm. And then you would try to jump as high as you could. And you would do that once or twice. And then you'd wait for three minutes and then you repeat it. Because the goal is to see if you could jump higher each time. and you don't want fatigue to get in the way. Where you would install this in your MAPS 15 style program would be at the beginning. Make anything work out. Yeah.

1:02:10Sal Di Stefano:And you could do this two or three times. I mean, MAPS 15 is low enough volume that you could easily do. And that's why I want to know a little bit more about this. Like, okay, is it jump boxes that we want to do? Is it ice skaters that you want to get into? Like, are there certain plyometric movements that you want to get good at? and then I literally would only do three sets of twos and just like you just recommended before my MAPS 15 workout two or three times a week. If you do that, you'll get good at those. You'll get really good at, you'll increase your vertical or you'll get really good at ice skaters or whatever plyometric movement you want to get into.

1:02:53Sal Di Stefano:But you can do it first before you work out. Warm up the body a little bit and then just do it.

1:02:57Adam Schafer:And you would do like a few sets.

1:02:58Sal Di Stefano:Yeah, three. I love broad jumps. Yeah, broad jumps would be great. Yeah. I think it's just, it's one of those things. I think people undervalue it. But again, this is like all the prerequisites and training. It all depends on like what your joints and everything can handle. But it's definitely a valuable way to train. It has to be done in a very smart, efficient way. Like you don't use fatigue as a metric with this at all. Next question is from BAMR for life. what's your take on the high cortisol thing? It seems that high cortisol is to blame for everything these days. Doesn't cortisol naturally rise during exercise?

1:03:38Adam Schafer:They've taken a hormone. They've oversimplified the stress response, and then they've turned it into a way to sell or market or communicate something that's way more complex. So cortisol, they call it the stress hormone, but it's also the wake-up hormone. It's an energy hormone. your cortisol is supposed to rise in the morning yeah if your cortisol doesn't rise in the morning that sucks like you wake up and you feel like a zombie yeah all day long and you need a lot of coffee to get your butt moving uh cortisol rises in the morning and then it slowly starts to drop and it gets low in the evening because that's when you're trying to go to sleep when people have a inverted cortisol, you know, system when their cortisol is low in the morning and starts to go up mid morning and then is high at night, this becomes a problem because you're wired, but tired.

1:04:35Adam Schafer:And what this looks like behaviorally is coffee and caffeine or stimulants throughout the day and alcohol at night or cannabis at night to wind down. And so this is what behaviorally, what it tends to look like. Uh, what they're trying to do is pin this hormone, all the, on the effects of, uh, stress management. So, um, and then stress management is a lot different than the way it's communicated as well. So we're often communicated, like you need to reduce the stress in your life. Okay. So people look at their life and like, okay, I guess I just like, like move out of my house to live with my family.

1:05:13Adam Schafer:Like, do I like not work anymore? Uh, like what do I do? Right. Uh, what the actual data shows is that if you have purpose behind the stress, it's not stressful. Uh, so people who have this wonderful sense of purpose with, with their new child that they have, they're still tough. They're still getting poor sleep, but they just don't suffer from the stress. Like somebody who's like, I don't want to deal with this right now. If you go to a job that you enjoy versus one that you hate, or one that feels purposeful, you can work more hours with the job that you feel good about and it doesn't have the same effect.

1:05:53Adam Schafer:Exercise is a stress on the body because, and that's one of the reasons why your body adapts and gets stronger or why you build endurance. So it's far more complex than this cortisol thing. And cortisol is not the enemy. Too much cortisol at the wrong times is the problem, but we need cortisol. It reminds me a bit too of like inflammation, how they vilify inflammation so much and how we need to change and structure our diet completely to get rid of inflammation when it's the signal for you know real growth of muscle growth and so it is a vital part to that but obviously you know need to time it and balance it but it's the same thing it's like the timing of you know the cortisol it's dependent on whether or not it's

1:06:36Sal Di Stefano:beneficial this is a really hard question to tackle virtually without knowing who we're talking to because I think the way I would communicate this is dependent on who I'm talking to, right? Like to your point, if I had a client who's like, I'm hearing all this stuff about cortisol this and should I be worried about that? And they love their job. They eat well. They sleep well. They get good training. It's just like, yeah, yeah, we're not really. Ignore it. Ignore this. It's noise to you. But I also, you've probably maybe have heard us talk about what we call cortisol junkies. which were these clients that were very common with my female clients that love group X classes.

1:07:19Sal Di Stefano:They would be type A personality, high stress, either jobs or just stress person, low calorie intake, love high intensity classes. And that gives them this cortisol dump and it makes them feel really good in the short term. And they would be addicted to that feeling. and that training is not, and then they couldn't lose weight, right? They couldn't get in shape and they couldn't figure it out and they were taking this class five days a week and eating 1500 calories and doing all the steps and doing all the things. And it's like, we call them cortisol junkies because they're constantly chasing that next dump of cortisol in their body to give them that short-term high.

1:08:01Sal Di Stefano:And so if I'm talking to that client, this is a conversation. This is a conversation about how do we manage that through stress management to the point that you made. Change the way you exercise, eat more. Right. Increase calories, reduce the intensity of their training, give them longer rest periods. And so the cortisol conversation becomes a very important conversation to that person in particular. So it's tough for me to answer that without knowing who is asking that question. Are you that person? So if anything I just said about lower calories, having a hard time losing body fat, high stress, love circuit training type classes that you like to work out in, then maybe that conversation is for you.

1:08:47Sal Di Stefano:But if you identify more with Sal, what he said, which is, you know, you have a lot of purpose behind your heart. You work hard, but you have a lot of purpose behind it. You love what you do. You're well fed. You're well rested. You have a nice balance to your strength training program. You have long rest periods. You follow a MAPS program, it's probably not, the conversation is probably not for you. Next question is from Tanya Garcia. What's the best advice for an adult who just got diagnosed as pre-diabetic? Someone close to me just got this news. She's going into her late fifties and has arthritis.

1:09:20Adam Schafer:Generally speaking, the advice looks like this. You're going to eat a high protein, lower carbohydrate diet with a decent amount of fiber in it. That's what the diet's going to look like. So for this person, I would have them eat their target body weight in grams of protein. That's the goal. Okay. And you're going to eat it from whole natural foods. You're not going to eat a ton of carbohydrates. You can have carbohydrates, but you're not going to have a ton. Okay. So your meal is going to look like protein, fats, a little bit of carbs and some vegetables. And then you're going to strength train.

1:09:53Adam Schafer:Strength training is incredible for insulin sensitivity. Building muscle does miracles when it comes to working with people who are pre-diabetic like miracles you build a little bit of muscle yeah and you see dramatic improvement because muscle is one of the places you store sugar big gas is big a gas tank for you it's where you store glycogen uh and muscle

1:10:13Sal Di Stefano:is very insulin uh sensitive by the way too this will also help support the arthritis which is autoimmune that's right so somebody who gets like the flare-ups from autoimmune who's also pre-diabetic is probably a lot of times when they over consume calories i.e. sugar and stuff like that they're going to have those flare-ups. Whereas if they have these bigger gas tanks, muscle, for their body to store that glycogen, they're less likely to overspill and have those autoimmune issues. And you don't even have to build a ton of muscle.

1:10:40Adam Schafer:Even the current muscle you have just becomes better at storing glycogen and becomes more insulin sensitive because you're stronger. So I would have her strength train one to two days a week, high protein diet. And then the last thing you would add would be to do five minutes of movement after she eats. That has a really good effect. And if you just did those things, generally speaking, I wouldn't be surprised if this person within six months saw a radical shift in their diagnosis just from doing those things. Look, if you like Mind Pump, come find us on Instagram. It's Mind Pump Media. Thank you for listening to Mind Pump.

1:11:15If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB super bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

1:11:54The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump. Work moves fast, from emails and reports to proposals and updates. You're expected to think clearly, write confidently, and get it right the first time. And every message counts. That's where Grammarly comes in. It gives you everything you need to think, write, and finish in one place.

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