2858: 5 Weird Tricks That Trigger Fast Muscle Growth

20:23Justin Andrews:Way less weight than you would think. Less weight. They weren't training. They weren't maxing out. They were just practicing their lifts all day long. And, of course, they broke records. And so I tried this. The first time I tried this was probably six years ago. And I just, I did it. And then I took a few days off, went back to the gym. I was like, stronger. This is a funny one. Cause I think too, I was reading about these Olympic lifters that would do this. And then, um, you know, like some of the days it even fuel up with like candy and all this. Oh yeah. Like, well, this is wild, but it was like, because it was like no days off, they wouldn't even take one day off a year.

20:56Justin Andrews:It was just like continuous. No, when I did this, I ate the, so I do it and it would only take me, you know, 20 minutes. Then I take the next hour off. And in that period of time, I need a real small meal. Yeah. And I do like five of these throughout the day. And it's wild. You count up all the reps and how much weight you lifted and all the volume. Like, oh my God, I did hella volume. Yeah. I don't feel like I did though. Yeah. And then a few days later, I was like.

21:17Sal Di Stefano:For the average person, this is probably the least feasible at all the ones. You can have a day off, dude. But if you're somebody who has. Pretty reasonable. If you work from home and you have an at-home gym or you're a trainer and you work in a gym, like this is totally something that you can expect. Or you live close to your gym. Yeah. All of the staff there is going to be like, what are you doing? I think going to a gym, this is way less likely. This isn't something like you have an at-home gym and it's a weekend. Yeah. Or you work from home. You work in a gym. Yeah, or you work in a gym. And it's totally feasible to do something like this.

21:47Sal Di Stefano:And I think it's a really interesting strategy. And it's something that I've never really tested for a long period of time. And it's been on my mind that when I get this, this is going to be like one of the first things I experiment with It's like random two sets at a time. That's cool. All right. Next up is to hit two grams of protein per pound of target body weight. If you do this for too long, you're not going to feel very good for most people. But I've done this before. I've had clients do this before. And they'll typically see strength and muscle gains pretty quickly within the first week or two.

22:19Sal Di Stefano:Just from doubling their protein. I love this one because it pairs with any of the other ones. Yeah. Oh, you're right. You can add that to anything else. Yes. So this stack. Because you can't add the other ones to each other. That's right. This one, stand alone, doing what you're already doing, I think you'll garner some benefits and gains, to your point. But you could stack it with one of these other ones, and you're for sure going to see gains from that. And I love that idea of boosting the protein while simultaneously. By the way, it's hard. Yes. It takes planning. Oh, my God. Listen, if you're a girl and you're trying to eat 130 grams of protein a day because that's one gram per pound.

22:58You're going to go 260 for a week. That's not easy, you guys. It's really hard. You're going to definitely have to use shakes, and it's going to be a chore.

23:06Justin Andrews:It's a job. Yeah, it's a chore for sure. Make sure you hit your fiber. You probably want to take psyllium husk while you do this. This is a road to constipation. You're not going to be hungry either. No. You just got to keep eating. You do, totally. And then lastly, this one's interesting, and this one you can always do. This one is healthy for you, and it doesn't add stress to the body. It actually contributes to recovery. It's not a workout thing. And it's just 15 to 20 minutes of sauna post-workout. What's crazy about this is the benefits of this, most of the benefits you see in the data is to VO2 max and stamina.

23:42This is wild. Like you add this to your post-workout and you'll have measurable, and this is tested, like they've tested this several times, measurable improvements to stamina and your VO2 max. Now, when it comes to strength, what we tend to see is an improvement in neural drive. So your CNS seems to adapt really well, which makes you stronger. And this is kind of easy. It's like you're not working out more. You're just 15, 20 minutes post-workout, go sit in the sauna, get out, and you'll see some improvements just by doing this.

24:14Sal Di Stefano:I think there's another benefit that is overlooked in today's society. with the amount that we're inundated with social media and being distracted. That's a good point. I just find there's so much value in 20 minutes of no phone and silence. And just sitting there. And sitting there. We never do that. We never do that. Very few people, I mean, obviously there's some people that have put in yoga practices and things like that, and good for you if you do that. But very few people make this something consistent, And so something that can benefit your gains in the gym, it feels good, improves VO2 max, and then also helps you disconnect.

24:58Sal Di Stefano:And I think that we don't have a lot of studies yet that show how addicted we are to social media and our phones and being connected to disconnecting and what that potentially could do. So I think there's like an underlining benefit here that we're not even tracking. Yeah, I agree.

25:14Justin Andrews:All that blood circulation without the stress too. Exactly. factor in. So it's like, yeah, you need that for recovery. And it's like, yeah, it just seems like it pairs super well. Yeah. Now just to speak to the protein, just to head back, um, you know, a little easy hack, uh, for increased protein intake is to have protein snacks, uh, in between your meals. Uh, like the, the paleo Valley meat sticks are such a great example. Yeah. It's like 68 grams of protein for one meat stick. Yeah. You know, you throw one of those in, in between, you know breakfast and lunch and then before bed like you've got yourself a you know 20 grams 20 something extra grams of protein yeah from grass-fed meat it's got a long shelf life which is great so you could pack it and bring it anywhere um and then because they ferment the meat it's not all dried out it's not dry you get that everywhere else you get like dry i had this the other day just like even from costco and i was like i'm like oh i'll just try this super dry I didn't like, it's not good.

26:12Justin Andrews:Hard to eat. Yeah. No, the Paleo Valley ones are, are the best. They taste fresh. They're the best.

26:16Sal Di Stefano:And they're grass fed. I mean, we've been with them for a long time, but before we were with them and it was, it was their beef sticks. It was beef jerky that we were looking for. Right. And there's a handful of other really popular companies that had reached out to us and sent us product before. Like really popular companies. Yeah. Big ones. And it wasn't even a close call. Like Paleo Valley's was so much better than any other of these brands. and so I rarely do ever have one. I usually go two. Yeah, I normally pair them in two or three. So, you know, you can if you're like trying to stay low calorie do that, but I mean.

26:49Justin Andrews:Yeah, but to bump your protein up, it's always like something you're trying to do.

26:53Sal Di Stefano:So it's a good source of a protein snack and so two or three of them isn't bad to have together either. So I'm reading this book right now because you mentioned being in the sauna and you're off your phone. I'm reading this book right now called Praying Like Monks and Living Like Fools. Tyler Staton, great author. I read his other book, Familiar Stranger. So good. My wife read this book, recommended it. So I've been listening to it. And in the book, he starts, he gives some data and some statistics. And there was something that was just blew my mind. So I don't know if you guys, I didn't know this.

27:27I think most people don't know this. In 1987, there was a joint Senate committee that they brought together. Because what was happening around this time and before this time, were huge advancements in time-saving devices. So you had like in the 60s and 70s, washing machines, dishwashing machines became popular. Microwaves became popular before that, way before that, right? Light bulb and clocks. So we had these crazy, these devices that took so much of our labor and shrunk it down. So we had all this time on our hands. Right. Presumably. So this joint Senate committee came together and they unanimously predicted that.

28:13Sorry, it was 1967. I think it was that by 1985 that we would work 22 hours a week and only 27 weeks a year. So they said because it was 1967 that came together, they said, you know, all these crazy technology technological advancements are saving us so much time. that within 20 years, we're only going to have to work 22 hours a week. We're going to have all this leisure time. We went the other way. We have less leisure time. We're far busier than we've ever been, which is wild. I think it points to just how messed up we are as humans.

28:52Sal Di Stefano:Well, okay, so that's a really interesting thing to talk about because one of the biggest arguments and debates right now around AI is it's going to replace all the work. It's going to take over all this stuff that we're going to do. And is that, I mean, that's probably how they thought in 1967 that, oh, all this stuff is going to save us so much time. And we're going to work way less and vacation way more. Oh, we're going to have all these robots now. They're going to do your daily chores. Like, will we do less? I think our best predictor is to look back at consistent human behavior. And that's not happened.

29:29No, I think what's going to happen is we're going to fill our time with a bunch of who knows what. and we're not going to have all this time to sit around and go through philosophy and art and connect with each other. I think it's just going to make things worse. It has. We got jet airplanes, roads, cars. These are crazy inventions that were supposed to reduce stress, reduce anxiety, reduce depression, reduce the amount of time we had to work, and we do more of all that stuff. so I don't think it's going to change. I think human behavior is human behavior. Yeah. And I don't think there's any time-saving device that's going to make it better.

30:08I think it's us that has to change.

30:09Justin Andrews:I still go back to my prediction of we're just going to be looking outward into space because there's more work. Where's the work going to take us in the places that seemed outrageous? Between that or the depths of the ocean or whatever, Like we're going to be, you know, venturing more into that because we need something to do. Not only that, like parents already know that like they're not going to be happy when their kid's dumb. They're not going to sit there and be like, oh, well, this is how like everybody's already anxious and upset about it. Everybody is. And it's like, well, what are we going to do about it?

30:47Justin Andrews:Let's wait till the government does something about, you know, no, they're just going to end up doing something else and just teaching them, you know, the old school way. You know how much the average person slept before the light bulb was invented? 10 hours. Wow, really? Yeah. You had gas lamps. There's nothing to do. And you're right. Yeah. And we just slept. People took naps, especially in the winter. You read and you fall asleep. And you go to sleep. So people would sleep a long time. They'd have naps. This is just 10 hours. So we've dramatically reduced the amount of sleep because of the invention of light bulbs.

31:21I didn't know it was that much. 10 hours. Yeah. Yeah. Wow. I know.

31:24Sal Di Stefano:big difference a huge difference now take it it's like a that's great eight hours sleep it's like a huge take it to the next step now right next level right light bulb gets invented sleep goes down

31:35Justin Andrews:uh internet iphone gets invented even less light all day long even less sleep yeah and yeah just kind of staying on this track about like human uh behavior i saw this woman so we didn't know this because we weren't around when this happened but i did not know and i confirmed this that when birth control got invented do you know what they how they sold it and what they predicted uh no so they said this is going to strengthen marriages because it's going to give you control over your uh over having a child so it's going to be way better who said they said it was your strength in marriage everybody who was promoting it this is what they did look it up go back to when birth control i

32:19Sal Di Stefano:I know, but I mean, that sounds like such a marketing statement. Yeah. Not like, did someone really believe that? It's for premarital activity. Yes, everybody believed that. Because at the time, marriages were far more stable. And one of the challenges people had was like, oh my gosh, we got pregnant again. It's going to make things more difficult, more strain on us. So they said, you have control over your fertility. This is going to strengthen your marriage. That was number one that they said. Number two that they said is it's going to reduce abortion. because of this we're gonna have way less abortions you guys it's gonna be way better and number three they said this is going to reduce on uh unwed pregnancies so out of wedlock pregnancies all the opposite of what it did they're all worse they're all completely worse there's more pregnancy outside of wedlock divorce is higher uh by the way birth control is a bit of a correlate with divorce uh and uh uh and being married well you've talked about this before you

33:13Justin Andrews:Yeah, the guilt going off of birth control, and then there's that dysfunction. And abortion has gone up per capita. So it's like human behavior. Like, oh, we're going to fix this thing. The solution is – Yeah, you'd think there'd be less like abortion. I mean, if – No. But yeah, it's just – I guess they just – that's an education thing or – I don't think it's an education thing. I think it's a human behavior thing. No, you know, it's interesting.

33:39Sal Di Stefano:We're staying on this human behavior talk. So I'm reading a book right now called The Psychology of Money. and the argument that he makes in it is that the biggest determiner of wealth is not education, anything like that. It's actually your behaviors and psychology around money. Of course. And just your relationship with it. Of course. And they dropped this stat that I thought was really interesting or that the people that buy lottery tickets are predominantly lower income by four times amount of the lottery tickets than the wealthy. It's crazy when you think about that. And that same group is the same group that would say they don't even have$400 for emergency.

34:23Listen, my family came to this country poor and uneducated. My dad had, he didn't even go to high school. He went to second grade. That's how far he went.

34:34Sal Di Stefano:Yeah. Poor and uneducated. but they had this mentality of saving only buying what you need and working hard and they ended up raising a middle-class family in silicon valley which i know it's way more expensive now but it was still expensive in the 80s yeah uh and four kids so um i've seen that and i also know people um who you know are kind of always in that like struggling and you look at their spending habits and it's just total, like really bad financial health or behaviors.

35:07Justin Andrews:Yeah, disconnect. I know, isn't that crazy? Yeah, Doug brought it up. Doug, go back to that screen. The sleep one? No, the proponents of birth control.

35:14Sal Di Stefano:Well, before that, he brought the sleep cycles up. Did you see that? Yeah, they did. So a lot of the way they did the 10 hours was actually, they had a first wake and a second wake. That's right. So it wasn't 10 hours consecutively, which that makes more sense now because I'm like, God, I can't imagine. It was cumulative. It was a cumulative 10 hours a day. Yeah. Yeah. Okay. So look, I'll go back to the other one, Doug. proponents of widespread contraception in the mid 20th century, particularly with the introduction of birth control pill in the sixties argued that increased access to fertility control would fundamentally strengthen marriage and significantly reduce the need for abortion.

35:44So if you scroll down, Doug, so these are the arguments that they made in the sixties, because there were people that pushed back in particular, the Catholic church, Catholic church was like, no, it's not a good thing. And they're like, you guys are stupid. It's going to work. And they said proponents predicted that enabling couples to plan their families would lead to happier, more stable marriages. It was believed that the ability to separate sex from procreation would reduce the burdens of unplanned children, allow for better economic stability, and improve the emotional connection between spouses by removing the fear of unwanted pregnancy.

36:14Sounds reasonable. Like, when I read that to you, it's like, that sounds reasonable. Reduce abortions. A major argument for making birth control widely available was that it would eliminate unwanted pregnancies, which were viewed as the primary cause of abortions. Sounds totally reasonable. Went the opposite direction. So see, human behavior, man.

36:34Sal Di Stefano:We are just, we're broken. Just overriding it. Yeah, we're super backwards. So what happens when we have all these AI tools that are going to support? We're not going to solve anything, dude. We're going to have more stuff. Yeah. That's what will happen. I mean, I definitely think that. Like, I'm always on the hunt for storage units for sale and stuff like that. I just think that, oh, it's going to be crazy. that's all that's historically for the last, I don't know how many years, I mean, how many decades has been a great business. actually one of the best business models as far as profit margins.

37:06Sal Di Stefano:It's going to get just exponentially worse with 3d printing AI and the tools, stuff like that. It's good. It's, we think is going to be a good thing, right? It'll drive costs down. It'll make things easier or whatever, but what it'll actually do is just overconsumption. It'll just cause it. Well, we already have evidence of that. We have more stuff now and more economic, like freedom now than ever before. And people are just less, you know, speaking of - Less happy. Human psychology, what area, I think you guys probably answer this properly. What segment spends the most time and energy and money studying human psychology for the purpose of trying to figure us out, manipulate us?

37:46What part - Government. Yeah. Politics. Politics. They spend so much time and money. Yeah. uh and energy figuring out human psychology i mean that goes all the way back to the roman

37:58Sal Di Stefano:empire though right i mean the whole coliseum was designed for that purpose and the thought process into that and so we figured they figured that out way back then distract the the people and we've only gotten so much you know it's funny you bring that up because uh i've had several dms in the last i don't know three to six months of you know you guys don't talk a lot about current events and i'm like you know it's not something that we uh we all talked about said hey let's stop talking about it i think without any conversation it was brought up until today

38:27Justin Andrews:right i think it's such a an unrealistic level that it's like it's it's like every day there's just so many things that it's like it's overwhelming and i think that i we can't be the only ones that feel that we went full retard yeah it's like the that's the news cycle is so crazy full retard yeah it's just too much there's really nothing yeah to to absorb that's

38:51Sal Di Stefano:going to benefit your everyday life right left everything is just it's just awful i'm gonna point to that right so for example we talk about this on the show all the time uh avoiding heavily processed foods is a wonderful strategy to eat appropriately if you try to eat appropriately while even eating heavily processed foods you're going to probably lose because they're so well engineered you're going to constantly be fighting the urge to overeat you're going to fight it all the time and you'll lose right so with politics uh arguably they invest the most time energy and money on how to manipulate people through human psychology how do you win don't pay attention yeah if you pay attention you'll lose they'll get you yeah they're gonna get you so your best bet is to turn it off which is what we did they kind of stopped paying attention because it got so wild well that's what i was getting at was that uh for the audience there wasn't any sort of conversation that was had by the three of us that were like hey let's not talk about this i think we just all simultaneously stopped paying attention yeah it's too much once yeah yeah for me it was like once doge was out i was like i'm out yeah you guys aren't gonna pay attention for it anymore

39:53Justin Andrews:we're not gonna do anything about this see you later yeah totally 100 yeah so uh for me it was the epstein files oh yeah i mean to me those two are like the big ones to me that was this that was

40:04Sal Di Stefano:the most evil egregious stuff that we've ever publicly been like aware of right i think conspiracy theorists and people have been talking about that type of stuff but like there's documents and emails and a track record of all this evil and we just keep it moving for people to just blaze right past

40:27Justin Andrews:the most evil like despicable things you've ever heard in your life

40:31Sal Di Stefano:it doesn't get any crazier and worse than that and we are on to the next news cycle

40:37Justin Andrews:you just see how mad they get about like the most surface issues you're like wait a minute what about eating kids well i was just gonna say like uh because we all kind of tuned out because it was just you know kind of crazy but if if the hardest people to manipulate through this process are people who don't pay attention to it so they're not paying attention to all the stuff so it's hard to get to them yep and people who are in stable married families uh so they're the hardest to manipulate it's easy to manipulate depressed anxious or scared people who want to consume lots of things and don't have a family much easier to manipulate them so now it makes sense yeah why things would go in that direction and why they would promote those things why they promote consumerism while they're going to promote the next big thing while they're going to promote fear and anger and anxiety is because we can get you to do what we want uh if we do those types of things so it's like turn it off yeah it's like one of the best things you could possibly do it's been great it has been and you know my life hasn't changed no other than feeling better yeah i don't need to know everything more optimism every five seconds and the best thing you can do is clean

41:41Sal Di Stefano:your own room right so focus on totally on your family your neighborhood impact it totally and whatever your beliefs are whatever your your moral foundation and things that are important to you uh do that within your house and do that within your neighborhood and that's the best thing that you possibly can do getting in these debates online over these sides back and forth is just it's it's such bullshit now dude it's kind of so obviously bad so i'll go into i'll go into like a more positive note so they had they just did a big harvard did a big study on multivitamin use so people who use the multivitamin for two years showed up as five months younger at the molecular now don't you think that's really hard sal because we've talked about this before because the person who is disciplined enough to take that multivitamin every single day also probably works out, makes better food choices.

42:31That's the healthy user bias. Right. And so, no, they controlled for that. Oh, really? Yeah, they did.

42:36Justin Andrews:Is the quality of the cell that they're saying is more youthful? I think we're constantly – like real hard nutrient deficiencies are not super common. They're more common than you would think, but they're not super common. But suboptimal nutrient intake is very common. So you're getting just enough vitamin D to not get sick, just enough zinc to not have these crazy symptoms. Yeah, your levels are low. But it's not optimal. And so, again, this is another study of supporters. There was 958 adults over 60. It was a randomized trial that taking a simple multivitamin made them all five months younger at the molecular level.

43:16Such an easy, simple, like cheap, inexpensive. Yeah, it covers the bases.

43:22Justin Andrews:Yeah. Yeah. Do you guys remember? who was it uh i forgot what organization did this but they said can we make a 2 000 calorie diet hit the rda you can't and dieticians couldn't do it you can't you need it i i seen i used to keep

43:37Sal Di Stefano:this as my desk is it and 2 000 calories and the food quality so so but they tried with healthy they tried they can't yeah they couldn't so the number is okay if this i don't know how much this has been revised or whatever but i've had this at my desk for years i used to use this to help to sell multi-runners that that and like personal training and help with nutrition so that it takes a 3500 calorie diet and a serving of liver once a week or something like that it was like a weird thing like that it was like a weird number 3500 calories of healthy yeah yeah exactly like planned healthy food 3500 calories plus a serving of liver i think i can't remember how much liver in a week to hit all your RDAs on all macro, micronutrients.

44:20Sal Di Stefano:I'm like, that's crazy. Nobody does that. No. Yeah, nobody does. I don't know if that's still true or what the number is now and how accurate that was, but I totally remember that because I used to keep it. I used to keep it printed out on my desk. It's just an easy supplement. You get a quality one, but you just take one a day, and you're not going to notice huge gains. I think that's the thing with multivitamin. You don't take it. You're like, dude, I feel it. I feel it. Unless you have a nutrient deficiency.

44:45Justin Andrews:Well, yeah, you'll feel it if you're deficient. But you're probably just like, eh, I think I'm just taking the supplement. I don't know what it's doing. But yeah, dude, two years. Five months decrease of the molecular for people over 60. Simple. I know. Isn't that cool? Yeah, that's true. I think that's true. So I want to hear. Justin's had this note up there for a while, and I just don't. I totally Justin's note. Talking about my Mesoamerican Batman. Yeah, dude. What is that?

45:06Sal Di Stefano:I feel like Sal has to call up out your weird notes, because I'm like, what is the... Well, okay. He's never going to shoehorn that in. No, I know.

45:15Justin Andrews:I wait for a random pause.

45:18Sal Di Stefano:Where's the transition to Mesoamerican Batman? Usually we talk too much. I said to punch you in. Blame it on us.

45:26Justin Andrews:We should just be quiet at one point. Even right now, I'm trying to talk about it. You guys keep going. All right, all right. Let's hear it. Let's hear it. Yeah, no. Thank you, Doug. I gave him the link ahead of time. Look at that. It looks exactly like Christopher Nolan's version of Batman. That's real? Yes. So he used to be a, so this was like an underground god, like in mythology for the Aztecs, I believe. But, you know, they feared this bat creature that dwelled underneath. And it was just interesting to me that, like, this depiction, like, looks literally exactly what they designed for. It looks like a Batman costume.

46:11Justin Andrews:So he has to know about this then, right? I'm sure they must have referenced this. It must have been the inspiration for it, but I've never seen this. And I wouldn't even have thought that they pulled from an actual historical thing. Doug's about to say it's fake. Yeah, because I read some of the comments, and there's a lot of people saying that this was generated after the fact, not necessarily original. So they did have a deity, but the costume might not be. Yeah, there was a deity, but yeah. So here's what I want you to do, Doug. Google, so its name is Kamazots. It's on that historic page. Yeah, because he looks, it is, Doug's probably right, because it is too spot on.

46:47Justin Andrews:That's too Batman-y. Yeah. Doug, type in the name. They call them Kamazots. Yeah, I've already got it typed in here. And then pull up the images. Let's see. Let's see what we see, if there's any ancient art or whatever. Because, I mean, I could just see Christian, what's his name? Bale? Bale. No, Bale. Yeah. Yeah, because that looked just like. Rocking that suit. Okay. Oh, so there's the actual statue. Click on that, Doug. Yeah, it's Mayan, actually. Is it Mayan? Yeah. Oh, Mayan. So it just looks like a bat. It looks like a bat. But I think the one that is on social media was generated. Damn, that was so cool.

47:20Sal Di Stefano:Bro, hey, dude, you got it. I'm telling you right now. Nothing is real. That was on a historic Instagram page, too. Yeah, I know. You cannot just take anything no more. This is also why I'm so disconnected from all the back to the political talk a little bit. is that cool that is i feel like i have to go i have to spend a half hour to 45 minutes just to confirm is this real yeah is this real so the deity is real but what they did is they used ai to make easy ai to make the yeah they made a my costume version of it so it looks like it's like damn it yeah dude that's hilarious sorry to bust your bubble here it's okay doug you gotta keep it real yeah that's right that's what you're here for yeah yeah i think that's i think that's but But I feel like that's what it is now.

48:03Sal Di Stefano:You have to do that. You have to triple check now and make sure because so many things are manipulated with AI and stuff. Oh, so I want to comment. So I'm going to change subjects. So alcohol consumption is dropping right now. For most people. Probably a good thing. But then some experts are like, maybe not all a good thing because appropriately used alcohol is a widely used and accepted social lubricant. And so they're saying that the reduction in alcohol consumption isn't necessarily, this is a speculation, because people want less alcohol, but rather they're hanging out less. So have you heard Scott Galloway talk about this before?

48:43Sal Di Stefano:No. Oh, so Scott Galloway, he's gone viral with this. I don't know if it was an interview or when he first originally said this, but he makes this comment. His advice is to go out, get drunk, make bad decisions. I've heard this. I don't like good advice. I mean, it's a bit, I think it's a bit tongue in cheek, but his, I think his point is making is that we are, we have stopped going out and being social. Yeah. And taking, taking risk and being social and interacting with the opposite sex and doing that. And alcohol works as a social lubricant. And so that's like his, it's a very effective one.

49:19And it's also widely accepted. So you can go, it's not like shunned. It's not like you're pulling out, you know, a joint or something else. And speaking of which, that's not necessarily a social lubricant. that can cause a lot of anxiety but alcohol is like a really easy one one drink two drinks people like are a little bit less fearful to talk to other people um and so they're like yeah it's probably a result because people are hanging out less yeah you know uh as a result no i i agree

49:44Sal Di Stefano:with that i don't think it's like we're a bunch of healthy people that we're we're making this decision like it's not i think it's we're just they're not going out no i mean i remember when we had enzo here and we're i was asking him about like high school part like high school parties is like different now too remember he said if you wanted to talk to if you saw a girl at a party yeah he would first go to her he wouldn't approach her yeah facebook so she was over there yeah he would go on social media find her friend her on facebook and then if she accepts if she accepts then you send a dm then you send a dm well then if she responds then you walk up to her wow well

50:15Justin Andrews:and then if you're going to compare which which are the most prevalent ones and like socially acceptable now it's like you have your vapors and then you have like the people that still drink It's like I would prefer you at least have a drink. If I was a teenager, let's just say, because you're more likely to be socially engaging.

50:34Sal Di Stefano:So we have a mutual friend. I won't say that a friend because I want to put his personal stuff out there. But he has a daughter. He has a couple daughters. And one of his daughters just went off to college. And this is becoming really common too where kids go out and they think they want independence and leave. And then they go and they're just like they want to come back home really bad. it sounds like a good idea and everything like that and so his advice i thought was really interesting uh because she was like i want to come home i don't want to i don't want to stay here and this and that like just lonely you know what i'm saying like doing class it's hard man and yeah and so he and he his you know his advice was he's like i want you to throw a party i want you to just throw a party meet some people yeah and have them come over have a good time be safe you know stay in the house do your thing with that but invite some people over and throw a party and she did that and completely turned a 180 and she met a few people they started hanging out and it's just it's crazy to think that that's parental advice i know but how and how effective right now how effective it was because uh exactly that is that granted every case i'm sure is different and unique uh you know the parent that probably had the kid that was partying or doing drugs don't do don't party it's probably not good advice yeah but this was a 4.0 girl that was you know let your hair down a little bit yeah yeah good kid good kid and and like that his and his and her dad was just like hey you know like it's you're you're growing up you did a great job this like could be social go through a party go meet people go do that stuff for a little bit and and then then tell me if you still want to come home how often i know adam you have the occasional you started to enjoy whiskey a little bit right how often it's not a ton right i know you do like a couple days a week yeah it's i mean for me it feels i was gonna ask you this because i know you're like me like uh there's a very fine line between i can have some alcohol and i just feel crappy and it's not drunk i don't think i drunk i just drink a little too and i just don't feel good yeah how often are you using z-bot is it every time every time so if i every time you have z-bot yeah every time because it because what you just said if uh this is new to me i i have never been somebody who would make a glass of whiskey on a tuesday night or something like that which i admittedly have done now it's not crazy like i don't think i'll go more than maybe two nights in the week and that's not consistent there'll be weeks i don't at all but if i do do that um even if it's just one uh i absolutely have this e-biotic i let you know what i like to do it the most it's because what i've noticed if i'm like sitting here talking about it like uh i like to when i grill when i'm barbecuing and i'm like and i'm in the that does sound good and i'm in the kitchen working for like four hours sipping on a on a whiskey while i do that there's just and i got my music i don't know there's something about that vibe for me that does sound fun is like i enjoy that it loosens me up a little bit i'm not trying to get hammered i'm not putting four back but if i do that i'll have a z biotic right before and that keeps me feeling just fine if i do that and i have one or two i don't get the after effect at all if i feel so fine the next day and that's how i can do it during that's how i can do it during the week i couldn't get away with that if i didn't have z biotic to to take before i i wonder how many of our listeners know that we We did a drinking game with Z-Biotics.

53:43That was a test. Well, it sold all of us how profound it was. Well, we went too hard. Yeah, so the goal was - Which they don't recommend. I think you can find this on YouTube, right? You can find it on Instagram. Instagram, I believe. Yeah, it's on Instagram. We did a drinking game. This was a long time ago. How long ago was it? Probably at least seven years ago. Wow, you didn't get seven. I think so. So we did a drinking game, and it was to do a commercial. This was pre-Max. Did I not have my son yet? So, okay, maybe -

54:10Sal Di Stefano:I don't think I had Max.

54:11Justin Andrews:No, maybe it wasn't seven. I'm thinking it was right before 2020.

54:15Sal Di Stefano:Well, Max is six going on seven.

54:18Justin Andrews:Okay, so I think it was around 2020 that we did it. And the reason I remember that is because we were in Ohio for the Arnold, right? And I remember, I think Eli was editing the video at that time, if I recall correctly. Okay, so what we did was, we're gonna do a commercial for Z-Biotics and we thought it'd be fun to drink one and then do a drinking game.

54:37Sal Di Stefano:Yeah. And we changed the rules of the drinking game because we thought it would take too long. So it's like doubled up the amount of drinks you had to take for every loss in the game. And we got way more drunk. Smashed. Like, it was bad. It was like, we all had to get right home. I can't remember if you could keep track. We count the drinks in there. I think we had like. I know I did seven shots, I believe. Yeah, it was between seven and 10 shots. We were destroyed.

55:00Justin Andrews:And I didn't do the most, by the way. We were destroyed. And we had to come back to work the next day. and I was like this is not gonna work and I came back and I felt tired the next day but I was okay yeah I was tired that was it I was sold I'm like dude did they really just invent something that made it possible yeah I know I know pretty crazy stuff

55:19Sal Di Stefano:god that's 70 I'm still stuck on probably 6 years

55:22Justin Andrews:let's say 6

55:23Sal Di Stefano:well do you remember if I had Max I don't remember no I don't Katrina might have been pregnant because I know she had to pick you up well she might have been pregnant but even like I said so that means he's over he's gonna be 7 yeah so seven years ago wow yeah crazy have we we've been working with them for that long huh yeah yeah they go back you know i want to look at someone look at our partners and see like who goes back obviously organifi goes back some of the furthest right but zbiotic is up there then with some of the furthest back i would say too then because that's quite a long time ago yeah it's a long time that's why anyway don't go get smashed but it is good for the occasional yeah We did it for you.

56:02Most children's multivitamins are just candy, or they don't have adequate nutrients, or they don't have the nutrients that kids need. So the company called Haya that makes a multivitamin for kids, it's not a candy, but it does taste good, and it's got the nutrients that your children actually need. This is the only multivitamin for kids that we recommend. Go check them out. Go to HayaHealth.com forward slash Mind Pump. That's H-I-Y-A Health. dot com forward slash mind pump that link will get you 50 off back to the show our first question

56:35Justin Andrews:is from haley valine how realistic is it to progress in workouts every week sometimes i go a couple weeks without progress and i think i'm doing something wrong even if over a long period of time i do see strength it is not realistic yeah it's not realistic at all no the only time this happens is in the beginning. Yeah, newbie gains.

56:56Sal Di Stefano:Newbie gains. You know why? And that's just in spite of all the other factors that are going on. There's a lot of central nervous system adaptation that's happening. A lot of the strength gains is your muscles are learning to work better. And so it's pretty reliable that for the first couple months of proper strength training, maybe longer, you're going to see strength gains almost every week. It's a beautiful window. You know, so long as everything else is being done. But if you're strength training for a while, like, no. No, building muscle and strength is a slow, incremental step ladder. Sometimes you take a couple steps down, progress.

57:30Sal Di Stefano:It's like a child growing, man. It's like nothing for a long time. Then all of a sudden, you can see this thing, and then you see nothing for a long time. Or you go backwards a little bit. Yeah, that's the only difference. It's that you don't see your kid shrink. Yeah, yeah, that's true. But other than that, it's like that, though. So, no, I think you really have to zoom out and look at your programming and your training in your diet in more like 30 60 day type of windows than like the week by week week by week will really mess with your that was even at the competitive level where i was tracking and super dialed i noticed that that like i got to be careful not to over critique my week to weeks yeah because then you really get in this like game of over correcting and manipulating too much when it's just like so i'd have to like shut it down like so i would allow i even like as let's say a bad reading, you know, scale went the wrong way.

58:22Sal Di Stefano:Body fat percentage went the wrong way. I would still allow like two more weeks to go by before I would make any sort of adjustment. And most times I would see some sort of positive swing or, or gains or something in the right direction after I just waited that time. And I'll add this, uh, for fitness fanatics, uh, in particular, the desire or belief that you need to progress every week is one of the biggest reasons why you won't. Yeah. Thinking like, oh my God, I I'm not making strength gains every week, or I'm not building muscle every week, or I'm not burning body fat every week and pushing to try to produce linear progress is the number one reason fitness fanatics go backwards is this constant idea.

59:03Um, and you, you know, you, we, we saw this with the science of strength training. Uh, you go back in the sixties when scientists were figuring this out, You had lifters in the U.S., which is what they tried to do. And then you had the Soviets who were like, no, this is not what you do. We're going to do some strength gains, and we're going to back off for a while and then come back. And you make better gains by accepting that this is not a linear process. Trying to push the linear gain after gain, this will almost always cause problems.

59:31Justin Andrews:Next question is from Jimmy Jacobs, 423. How can someone prevent stretch marks when trying to lose weight? So this is a tough one. And there's a few things. It is largely genetic. Lose weight slower. But there are a few things that might actually help. So one of them is to eat a diet that's high in protein because collagen is made up of protein. If you have a low protein diet, it's a great way to promote poor health or elasticity in the skin. So high protein is number one. Number two is to lose weight more slowly. And then red light therapy. Red light therapy is one of the few things in data to consistently show reductions in stretch marks.

1:00:15It actually shows it pretty consistently. This is largely genetic, but there are a few things you could do. Is there any validity to cocoa butter?

1:00:21Justin Andrews:You know, that was like a, I don't know. My wife did it. Some women swear by it.

1:00:27Sal Di Stefano:She did all the other stuff too, which, you know, make the argument that red light therapy and the strength training and the high protein was probably the main thing. Sure. But there's, again, a lot of this is genetic, but the red light therapy is the one thing. Like if you look at the data on red light therapy, it shows an effect. So if like you're pregnant or you're losing weight, you can put this on your skin daily and the data shows that it does reduce.

1:00:52Justin Andrews:Next question is from a working mom. I'm focusing on my step goal. Is hitting the goal on a weekly average sufficient or do you need to hit the goal steps every single day?

1:01:04Sal Di Stefano:Sometimes struggle with long workouts in the office and not getting all the steps in, but I can usually make up low step days. 3 ,000 with getting in much higher steps on the weekends. This is not ideal. Ideally - It's better than nothing. Oh, yeah. I mean, it's better than nothing, but you're far better off trying to get the steps in on those low activity days. Totally. Yeah. Yeah, the benefits from steps is less to do with the calorie burn and more to do with the activity. Yeah. And what we find in the data is daily activity is far better for your health and longevity than infrequent high activity.

1:01:43So in other words, if you add it all up and it averages out to the same, but this group over here does a bunch of low days and then a bunch of high days to make up versus this group that does some every day. Consistently. The some every day has better quality of life, less depression, less anxiety, better blood markers, better longevity. It's just better. So this is not like strength training. So strength training is interesting, right? Because a couple days a week of good strength training is enough to set the gears in motion. But activity, the benefits of activity, it's best to do it daily than to do a lot sometimes.

1:02:14I have an assistant baseline.

1:02:15Sal Di Stefano:Just to speak from personal experience, something that I've noticed just in the last maybe year or two of really paying attention to this with myself, and I've shared this a couple times on the podcast, there is a noticeable difference when i get eight to ten thousand steps or more on my days in the week with my sleep than when i don't yeah if i have a low step day and for sure if i have a low step day and no workout um i just i'm restless at night i do not so many carryovers i do not get so it's not this is not like a a calorie burn game thing it's just overall health like you're you're going to increase blood flow oxygen so it'll speed up recovery so it'll it'll promote better recovery mental health it'll be better for mental health it's going to be better for sleep better for digestion so the same two groups of people one group they all hit the same amount of steps per week but one group gets almost all of it on the weekend the other group divides it up over the week the group is going to get way better results now if you don't have another option yeah it's better than not then it's better than not yeah uh but if you have an option you know here's what you do, right?

1:03:20If you're in the office, this person says they're in the office. And so that's when they're getting a few steps is to break up your day with really short walks. And here's what you'll notice. Uh, number one, you'll hit better step counts. They add up and number two, you're more productive. So you're gonna be better at work. Cause I think that sometimes people are like, well, if I do that, I'm gonna take away from my job or whatever. Now you do a five minute walk, you know, four times during the day or five times during the activity and focus, uh,

1:03:46Justin Andrews:That jumps with. It's way, you're way better at your job. Yeah. Next question is from Tricia Eric Sundstrom from Facebook. This question is, what are some high-protein, high-calorie snacks to hit your calorie and protein intake? Well, we talked about one today. Yeah. Meat sticks. Kaleo Valley meat sticks are really easy. The best. Yeah. You know, if you can have dairy, dairy is wonderful for this. like a little cottage cheese, high protein yogurt, a Parmesan cheese. Have you guys seen the protein on Parmesan cheese? They now make Parmesan cheese, like, like crisps. And it's just Parmesan cheese.

1:04:22And you look at the macro. I wish I could have dairy. I'm like, man, if I could have dairy. I've been on that way before that study came out.

1:04:28Justin Andrews:As it turns out.

1:04:29Sal Di Stefano:I mean, I, I have with me today. I have my 20 gram of protein, Greek yogurts, little tiny servings of Greek yogurt that has added way into it for 20 grams. Those are easy to crush those. There's a lot of stuff like that. We have partners that we work with. The crisp chips are incredible. Those are high protein. You could also just like, and I've seen this, they sell these at the grocery store where you'll get chicken that's chopped up already for you. It's designed to be put on a salad. You could buy a pack of that. It's 20 grams of protein. Hard-boiled eggs. They've seasoned it. Hard-boiled eggs is another one.

1:05:07Deli meat is another one. that you could just have and you just grab and eat. And it's a high-protein snack. It's not that big of a deal. I mean, you should advise clients with this all the time. I had some clients who were like, no, I just have to have some snacks in between my meals. And a lot of them would grab turkey slices, was a real popular one with my clients, or cottage cheese with some fruit in it.

1:05:26Sal Di Stefano:I used to, I remember with the trainer, I'd get like a pound of turkey deli meat and some slices of cheese, and I used to just eat it wrapped like that. Totally. Yeah, it tastes good like that together. It was easy, high-protein. uh yeah you just have to get creative um you know i always i although i wanted to comment that the i'm not a fan of like the the promoting snack i love the you know beef jerky paleo valley i love the crisp pretzels i love things like that as an as a like emergency it's there you have it i'm always trying to teach client though to what was the thing that you said yeah there's no such thing as snacks only incomplete meals and complete meals there you go and so and i just i try to communicate that to clients.

1:06:07Sal Di Stefano:It's like that snacks is a made up marketing term that we use to tell people that you need these things between meals. It's like, no, you have either a complete meal or an incomplete meal. And most snacks are incomplete meals. And so the goal should be to just try to have more frequent meals. So you hit your, you know, one of the problems with snacks is besides the fact that they're usually processed, but we're naming a bunch that aren't too processed that are good. But the problem is you tend to eat snacks while doing something else. and the data shows that when you're distracted, it lowers the satiety signal.

1:06:42So you're more likely to overeat. In fact, they've done studies where they had people eat while watching TV or on their phones.

1:06:47Justin Andrews:Not great for your digestion. Versus eating when they're not, same meal. And people will eat 10 to 15 % more calories because they're distracted. And snacks tend to be like that. Like, when do you eat a snack? You don't sit quietly and eat a snack. Like you're driving or you're, yeah, you're off and doing stuff. Or you're at work, you're on a computer, whatever. And so it tends to result in overeating versus making it in the meal when you sit down and actually eat. Look, if you like the show, come find us on Instagram. It's 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.

1:07:26Justin Andrews: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. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family.

1:08:13Justin Andrews:We thank you for your support and until next time, this is Mind Pump.