2883: The 5 Most Popular Workout Styles Ranked (Pros, Cons and Who Should Do Each)

12:55Sal Di Stefano:I see it as a more valuable tool today than I've ever thought in the past. I'll tell you why. Wife and I were talking about one one of our family members who's seen a functional practitioner and, you know, really trying to nail down a lot of the stress and anxiety in their life. And they were, you know, balancing diets and hormones and all these things. And one of the recommendations was that, you know, you really need to just take 10 minutes of silence, no phone, no anything just, and this family member would report it back. Oh my God, I can't do it. I can't even 10 minutes. I didn't realize that just not having anything I was doing for 10 minutes of complete silence and peace was so out of the normal.

13:42Sal Di Stefano:But yet, I mean, prescribe to her that you need to do this. And that's only asking for 10 minutes. Most yoga classes are an hour long. And I think that she's more common than we realize with this generation that's coming up in the iPhone generation and distraction of like, you know, we don't go to the bathroom alone anymore. You know what I'm saying? You're on your phone. and you don't wait in line anymore.

14:05Adam Schafer:Dude, there's posts on TikTok. My daughter was telling me about this, or Instagram. Kids who are doing, they say raw dogging. Raw dogging flights. This means something different when we were kids. Every time I say raw dogging, I'm like, okay. It just means without tech. They're like, I'm going to brush. They're like, I'm going to raw dog brushing my teeth. I'm like, wait a minute. Yeah. What are you talking about? You watch stuff on your phone when you brushed your teeth? Like, that's how crazy it's got.

14:30Sal Di Stefano:So my point is, and I think that's more common than it is not. So much that there's this movement of raw dogging on TikTok, that it's a movement and people have to try and do simple tasks like brushing your teeth. So, man, yoga's always been an important practice and valuable, and you can make the case for it. I think today it's found a new importance for a lot of people and a lot of value.

14:57Adam Schafer:I'll add this. it's the best form of exercise I've found for breathing I don't know any other form of exercise that really focuses on breathing and breath work as much as yoga now if you've never done this before you might be like what are you talking about I breathe no problem it's not a big deal you would be surprised at how wrong you breathe and I don't mean you breathe wrong like you can't get oxygen but you're not breathing with these full diaphragmatic breaths You're kind of in this sympathetic state all the time, shallow breathing. You don't even realize it. When I would have clients, this shocked me the first time this happened.

15:34Adam Schafer:And then every other time it happened, I was like, oh, there's a 50-50 chance this is going to happen. When I would have a client, when I first learned this, I would do this with certain clients. And I could tell who they were. Just kind of high-strung, high-stress. I'd lay them on the ground, and I'd practice belly breathing with them. And the way I would do it with them is I'd say, okay, put one hand on your belly button, one hand on your chest. breathe in fully and don't let your chest rise until your belly fully rises so this kind of forces what's called a diaphragmatic breath and i'm not even making this up half the time people would start crying they literally sit there i remember the first time this happened this woman was doing it over and over again like a bigger release and then she started to tear up and then she started to cry she kind of turned over and i was like confused i'm like what did i just i'm not trained for this and i know i wasn't ready for this at all but the woman that i worked with in my studio who taught me this, she's like, sometimes that happens because people are holding on to so much stuff.

16:25Adam Schafer:Yoga focuses on breath work more than other forms of exercise. And I could see them really shine there. By the way, to go to the spiritual part, Justin, which is so funny, you said that. For some people, that's a con. So you'll see a lot of like Christians who will say, I'm not going to do yoga because it is a religious practice. If you actually hear the channel. It's true, but that's how it started. That's right. That's right. Next, we'll get to bodybuilding bodybuilding is more like traditional strength training uh i'll start with the pros right out the gates it's if you want to change the way your body looks nothing beats bodybuilding like period hands down it's like hence the name it's yeah it's in its own categories everybody if you want to change how you look if you want to shape and sculpt your body bodybuilding is going to do it faster and better and more effectively than anything else uh and if you want to build muscle of course that's part of the process it wins hands down it's the best for that

17:16Sal Di Stefano:It's hard for me to even point out many cons here. We can find some, but considering that a vast majority of anybody and everybody that we've all trained comes to you with wanting, even if they have general health goals, longevity stuff they talk about, being able to play with their kids, all these other wonderful reasons to be healthy and fit, there tends to be a body look or goal rooted in all of it. It's very rarely did I ever get a client, very, very rarely that came in and hired me and said, I just want to be healthy or just live long. I don't really care how I live. There's always aesthetic goals.

17:57Sal Di Stefano:There is almost always some sort of an aesthetic goal. And if that's true, that that large of a percentage feels that way, there's no method or modality better than bodybuilding. No, it's super effective for that.

18:11Adam Schafer:It's also, if you apply it properly, And that's the, that's the context for all these forms. Okay. Uh, it's, it's one of the most individualizable forms of exercise. I mean, I can do, you know, strength training, bodybuilding training on someone who's 90. I can do it on someone who's 12. I can do it on someone who just got out of a car accident is ready for rehab. Uh, I could do it for men, women. I could do it for people with hormone issues, no hormone issues. I could do it for, it doesn't matter who I can apply bodybuilding in a very individualizable way. Whereas other forms of exercise like Pilates and yoga, you're in the class, you can individualize it to an extent, but it's not so individualizable that I can give it to anybody.

18:53Adam Schafer:Whereas bodybuilding, I totally can.

18:55Justin Andrews:I mean, you can, you know, draw some negatives from it, from the vanity perspective, which also to, uh, the shortened range of motion and like not really incorporating your entire body as a full movement. and you're pretty segmented in your movement, which creates dysfunction. But it's so versatile to your guys' points. And like it has, there's so many ways, like the risk factor is really low. You could really, you know, monitor that pretty well and you can apply it to so many different types of people. Like I use it for like every one of my clients. But yeah, if you could get too into it, you can get to the point where the extremes is very vanity focused.

19:35Adam Schafer:100%. I was just going to say it becomes very body centric. the way I look becomes such a high focus with bodybuilding because it's so powerful at changing how you look. It can become all about how you look. And bodybuilding does attract more than other forms of exercise, I would say. Not the most, but because of the forms of exercise as well. But it does attract a lot of people with body dysmorphia. It's the magnet of exercise forms for body dysmorphia for a reason. Part of it's because of what it's so good at. But that's not to say it can't cause body dysmorphia to get worse. Oftentimes you'll see somebody with body dysmorphia get into bodybuilding as a way to solve their body dysmorphia only to find it makes it far worse.

20:16Sal Di Stefano:That's the only real con that I have. And even the point that we make about short range of motion that we've talked about for a while, I see that evolving. I like to think that we play a role in that. I think we have a decent loud voice in the bodybuilding space and fitness space around full range of motion. You see pros like Chris Bumstead, who's, you know, uber famous in the space, taking exercises through a full range of motion. And so I do believe it's actually evolving. I think that was -

20:46Justin Andrews:Well, it's moved away from just machine training, I think, which is kind of like what happened in all these commercial gyms. And, you know, yeah, you're right. It has evolved a lot and has incorporated a lot more, you know, free weights.

20:58Sal Di Stefano:But there definitely is a client that, even as pro I am to bodybuilding as a modality that I absolutely stay away from. I mean, and if it's, there's very clear signs of body dysmorphia from a client, um, then you want to move them from this. And we talk about that all the time. We talk about not focusing on the scale in the mirror and using strength as the main metric. And, and so, uh, yeah, bodybuilding for that client is the absolute worst.

21:27Adam Schafer:Perfect. Which takes us to powerlifting. powerlifting is a form of strength training but the focus is not on how i look it's rather how much weight i can move uh in particular is three main lifts these aren't the only lifts that you do as a powerlifter it's a squat deadlift and bench press but they are the main lifts that you would use uh to to to scale your strength or to compare your strength powerlifting one of the pros is it's not body centric it's a it's a great form of strength training in particular for people who have body dysmorphia. When I would train a young lady who wanted to change her body, wanted to work out, but had a history of eating disorders and a history of looking at the mirror too much or watching the scale, I would have her power lift.

22:10Adam Schafer:And it was a great way to kind of move her out of that and into something that's so performance-based that oftentimes was the road to healing. It's obviously great at making you really, really strong. And I'll say this, power lifting, real power lifting has a great community. Out of all the strength training communities, it's the best. Very supportive, yeah. It's the best community, you guys. And I'll give an example. If my daughter, I have a 16-year-old daughter, and she's starting to get into working out. And if she gets really serious about working out, I'm going to encourage her to join a powerlifting gym.

22:40Adam Schafer:That's the best culture she could be a part of if she's going to get really into strength training in terms of supportedness, in terms of not pushing her towards body dysmorphia, eating appropriately, all that stuff. Downside, it's very, very high risk. High risk from a strength training standpoint. And the movements are limited, and you can create mobility issues and injury. Not a lot of longevity to it. No.

23:03Justin Andrews:Yeah, at the same time, the simplicity of it I think is also a huge bonus to where you get a lot. You can get a lot accomplished in terms of strength and even overall physique, depending on how you're eating, just by powerlifting alone. and it's just like a few movements that you could just focus on master. And again, it's one of those things that you keep chipping away at. You're never going to get to the point where you feel like you have it all figured out. There's always something to learn from these few movements. But yeah, there are some downsides too.

23:37Sal Di Stefano:The pro for me is it's the ultimate foundation. If your body is a house that you're building over these decades, it's the ultimate way to lay the most solid foundation. You build a great, to your point of sending your daughter there, a great power lifting foundation, then all the other stuff goes up relatively easy in comparison. And so I think that is the con, is that like building a house, it's just the foundation. There's no framing, there's no roof, there's so many other things missing that would make a complete home. but it's the ultimate foundation, but it's not a complete home. A complete home, there's unilateral work, there's rotational work, there's joint longevity type stuff.

24:23Sal Di Stefano:You're just building a really long parking lot. There's endurance. Yeah. That's a good analogy. Totally. No, it is. It's just that's where it lacks. It lacks. But you can do this for at least the first three, five years of your lifting and get to your point. And then move. Yeah, get such a great physique from it, get incredible strength from it. That's what I like about it.

24:46Adam Schafer:That's why I use my daughter as an example, because if her first few years of really dedicated strength training were in powerlifting, I think she would have a really good place to start from. Good mental state, good understanding of the basics, strength, because starting in something that's so body-focused might not be the place to start. You can branch off almost anywhere after powerlifting. Lastly, we have hybrid training. So hybrid training is really just a term that means, you know i'm training for stamina endurance means you're a failed athlete so you did this here's the pro shots here's the pros listen i don't disagree that's not a bad that's not a bad analogy because other people just play sports hey it takes one to know one you know what i'm

25:27Sal Di Stefano:saying so like this i i when i see this stuff i go like if it was if this was popular in my 20s this would have been me i'm saying just let's be honest like i was mediocre and everything and so I'd be really good. It is, listen, if you do it properly,

25:39Adam Schafer:if you train it properly and appropriately with the goal of building stamina, endurance, agility, strength, that's the most balanced of all the forms of exercise. Yeah, but the problem is it's not though.

25:49Sal Di Stefano:This is CrossFit Lite. So what comes to mind is High Rocks and what's the other company that's really popular right now that train it and it's literally CrossFit Lite.

26:00Adam Schafer:Oh no, you'd have to do this right. I'm glad you said that.

26:02Sal Di Stefano:I'm not talking about High Rocks, I'm not talking about CrossFit. We have to explain that because that's all marketed as the hybrid athlete. That's what the high rocks and all that stuff is. No, that's a brand.

26:12Adam Schafer:Hybrid training really looks like this. It looks like I do a little strength training. I do some endurance work. I do some agility work. And I balance it out. And it's balanced out based on my preferences and my ability to recover and adapt. So where people make a mistake, here's the downside of hybrid training. This is overtraining central right here. Very easy to overtrain because you want to do everything all the time. That's what it's turned into.

26:34Sal Di Stefano:It has turned into nobody. I shouldn't say nobody. It's an overgeneralization. Very few people are programming it the way you're talking about right now. I'm running. Phasing it in. Yeah. I'm running through a phase of endurance training. Then I'm doing all this strength phase. That's the way to do it. Yeah. No one's doing that. It looks like. It's everything all the time. It looks like CrossFit without some of the dangerous movements.

26:55Justin Andrews:That's it. Well, that's what annoys me. I love the concept of it, but I just don't see the application that people are, the approach people are taking towards it. being that valid. Like, whereas you could structure it in a way where you could gain a lot of those benefits, which is, I'm always pursuing that, you know, I want to be strong and have that, you know, uh, as a main focus. And then I want to like work on making sure I can still move fast and have, you know, athletic abilities, but then I'm going to come back and, and, and work on my strength or now I have pain and I got to kind of address this.

27:27Adam Schafer:Honestly, the best approach to this, now that I think about it, and you could definitely structure your programming and be real smart about it. But most people don't have that ability. They don't know what that looks like. They have a tough time gauging what's enough. They tend to do what they can tolerate. But honestly, the best approach, in my opinion, is do what you enjoy and have fun doing it. I think if you have fun doing it, you'll probably balance things out much more. In other words, like, yeah, I'm going to have some fun. I'm going to lift some weights today. So I'm going to do four lifts.

27:53Adam Schafer:And then what else do I want to do? I want to go hiking. I think I'm going to do a swim. I think I'm going to do a run. I'm going to try a little plyometrics training. And then I'm going to go back to a lift and just doing and enjoying movement. I've known a couple of people like this. I've known a couple of people like this where they'd love to be active. It's a young man's game. Where they do. I'm going to be honest.

28:13Justin Andrews:This, for me, I've actually gone back and forth with like, you know, incorporating these things in the train. I just keep it strength training. And then I do like recreational activities outside of training. Yeah. Like that's the move.

28:25Sal Di Stefano:That's also, that's also like this, that you, that feeds right into what I always talk about, which is I'm always trying to do as little as possible to elicit the most change. Right. So you're doing the bare minimum to get a little bit of everything you want. I'm going to be, my foundation is strength training, which that's the core of your thing. I'm going to go out and do physical activities when I can with my kids. And so I'm going to be an active, like that makes a lot of sense to me doing it. The way it's being done here is like, it's so much training volume that this is only going to be a period of your life that you're going to do this.

28:54Sal Di Stefano:That's what I mean by this young man's game. It's like, these are guys are the training five days a week. They're doing it all at one. they're doing it all the time they love to work out i would say if you're good at working out

29:03Adam Schafer:you're going to do it long term you're probably working out three days a week that's it honestly you're probably do three days a week is what your workout looks like for hybrid training unless you're alternating phases like you said adam yeah otherwise you're going to overdo it that's the con here is this is like the most common easy to overdo that everybody easy easy to overdo and most complex to program yeah yes by far you got to really know how to actually yes

29:24Sal Di Stefano:The rest of them are all fucking straightforward. It's like real basic goal. Go get strong. Go do yoga. It's like work on your shoulders. It's like all the rest. Focus, attention. Hybrid is like all over the place. All over the place. And you are trying to get good at all of it. And what it equals out, the jab I was making at myself and everybody that does it, is it's like you're just mediocre at everything. No hybrid athlete is winning a marathon. No hybrid athlete is winning a powerlifting competition. I didn't know what hybrid athlete is getting on stage and winning a body. But it was like, you're just mediocre at everything.

29:57Adam Schafer:But you're overall healthy and fit.

29:59Sal Di Stefano:Yes. It's the goal. Yes. And then I think that, but the approach that it's being programmed is just the amount that you have to apply to call yourself this hybrid athlete is just, it's too much. and if you wanted that I would have an approach much more like Justin where I know what the the core foundation where I get the biggest bang for my buck aesthetically metabolically health joint all the things that's going to be the core and then hey if I want to you know not lose the skill of throwing a ball I'm going to throw a ball with my kid every day if I don't want to lose the skill of rowing a canoe I'm going to get in there I'm going to row every once in a while like I'm just going to do it and not lose that skill and keep it up why do you say row a canoe

30:43Sal Di Stefano:I just looked up some studies on meal prepping.

30:49Adam Schafer:You guys know that meal, it's so simple. It's so dumb too. When I say this, I'm like, duh, because this is something I do with my clients. Meal prepping, just preparing your meals according to the data, is one of the most effective strategies for consistent weight loss or fat loss. Just prepping alone. Just planning. Making sure you have your meals. intentionally think about it.

31:09Sal Di Stefano:I will take it a step even easier or further to encourage somebody to go that way. You don't even need to have all of them prepared. If you just have like your anchor or core meals prepared, that will make you tremendously successful. Yeah. Because I think sometimes people hear meal prepping and it's like, I don't think that's shocking to anybody. If you made all your meals from Whole Foods, you'd be successful in your diet. But that sounds like a lot to go like, oh my God, that's a lot of meals I got to make. the entire week. And it doesn't, yeah, it's like, no, if you just have your staple core meals, like one or two of them that you can go to that are made for the day, you would be surprised how successful you'd be just from that.

31:51Adam Schafer:Well, as I think about it, it handles so many things. Number one, it actually saves money. Meal prepping does save money. Number two, it's typically your whole food. You're now eating a whole food-based diet. We've talked about that many times on the show on how processed foods, they don't do a good job of producing satiety. So you tend to overeat them. You tend to hit protein targets because you're putting that in your food. You know what it is. And you tend to not skip meals. This is a problem. So when people don't meal prep, they tend to skip meals. And then when they skip a meal, they get real hungry.

32:22Adam Schafer:And then they overdo it when they finally order something. That's right. So meal prepping is just a very simple, I guess, straightforward strategy. And the data shows a significant difference between those who meal prep and those who don't and the amount of weight that they lose. People lose a lot more weight. when they meal prep, and then when people continue to meal prep, the odds that they're able to keep the weight off make a big difference.

32:44Sal Di Stefano:I would think this would be on the rise right now with, I saw some stat on the average meal ate out is up to$27. So expensive. Yeah, if you're a young person trying to save and get ahead in life, eating out is so crazy expensive.

33:04Adam Schafer:What's a good strategy for people? Because I'd say the meal prepping typically, it says there$15 to$25 for casual lunches. Sit down dinners,$35 to$50 per person.

33:14Sal Di Stefano:Yeah, that's like if you go, who's doing that? What percentage are DoorDashing? Even more. So if you take that exact same number and you add the DoorDash fee, you're up to$30-something bucks per meal. Yeah,$37 to$40 a ton. Yeah. And so you would think that, I mean, Hey, complete honesty that that was a huge motivation for me recently was I like, you know, regardless if I can afford it or not, I'm like, this is just ridiculous.

33:43Adam Schafer:Well, you know, it's a good strategy I was thinking about. So we work with butcher box and we've been with them for years and butcher box for people aren't familiar. They, they, they deliver to your door every month, a box of your favorite meats. So it's grass fed meats, steaks, ground beef, chicken pork wild caught fish it's basically proteins okay they have more than that but their main thing is you order your box of proteins and this is so valuable for meal prepping because i would say the most difficult thing to organize with meal prepping is the protein like rice cake that's a piece of cake i get a bunch of rice done potato easy vegetables easy it's the proteins and instead of having the grocery store and buy whatever you get your box and now you're ready to go you've got all your proteins meal prep for the the whole week or whatever half the week maybe do it twice a week and you're totally set that's that's last night i mean i've been posting on my

34:37Sal Di Stefano:stories i know you're not on there you're rarely on there with that but three pounds of butcher box ground beef mushrooms onions and you know three cups of white rice and then that's what preps my first three first three days of the week i'm eating that and those are just my anchor meals Like I said, I'm doing that one to two times a day, every day, and then figure out the dinner and the stuff in between. And that's enough to keep me in check as far as my macros. Yeah, I will say that last night. A trivia for you guys. How many nuggets come in the ButcherBox nuggets bag?

35:14Justin Andrews:You mean the gluten-free nuggets? Yes. I'm going to guess 25.

35:17Sal Di Stefano:No, more than that. Right on. How many? Exactly 25. What? Wow. You know how I know that? Because you ate them all. You counted them. because my son eats five and I eat the other 20. Yeah, I was going to say, I eat 20. That's a pile of nuggets. Yeah, I know. I have to have a plate just for the nuggets. Do you dip them in anything? How I got there. Yeah, I do. I'm a barbecue sauce guy. The way I got there was I would only do like 12 or 15 sometimes. And then I started looking at the back. I'm like, that's pretty much my son has his five. And then I have 12. Might eat the whole thing. Might eat the whole thing.

35:50Sal Di Stefano:And then I'm like, oh, it lands perfectly at 20. Hey, their gluten-free nuggets are the best ones ever. Oh, they're so good. They're the best ones I've ever had. They're so good. Nobody comes close. I told you that there was - I like them better than nuggets you get from a restaurant. They're the best. They are the best. They are. What do they put in there? I don't know. I think it is because they're gluten-free, because they sit so well on you.

36:08Justin Andrews:Is it like a potato crust? Like, what is that? That might be rice. Rice? Rice in the -

36:13Sal Di Stefano:Yeah, because if - That's what it is. What it is, is that I could crush 20 of those, and it sits okay. Easy. Like, if I did that with other nuggets -

36:20Adam Schafer:Oh, I've done it with McDonald's chicken nuggets, and it doesn't sit so well.

36:24Sal Di Stefano:hey i feel so good bro yeah what kind of chicken is in there i don't know it was like a year ago i remember after we'd already we first started talking about the butcher box nuggets a long time ago whenever it was i had i went and i had mcdonald's chicken nuggets just because i was curious i was like because we're talking about how much we love them like is that because maybe i haven't had nuggets in so long or is it and i went and they were terrible no i had no i and my memory of McDonald's chicken nuggets as a kid was like amazing.

36:53Adam Schafer:That was like one of my favorite meals. You know what's weird about McDonald's? Because I've had McDonald's recently, relatively recently. It's not that good, but if you keep eating it, somehow you want more of it? You ever notice that? It changes your palate, dude. It's weird, dude. It's weird. It's like it's not good. This is not as good as an In-N-Out burger. The fries are not as good, but then I keep eating it. I would communicate

37:14Sal Di Stefano:this to my clients and it was never so... like I was never so aware of it as much as I was when I had to get rid of everything when the competing thing was how much, like if you could just discipline yourself to eliminate that for a period of time, going back is, is, is, it's easy to not go back because it doesn't taste good. Now, if you allow it to go in and then you're like, Oh, that was very good. Let me try it again. Yeah. Your brain changes. Then you by about the third time is about what I have figured out. You crave it, want it, love it. It's back to that.

37:48Adam Schafer:Do you guys remember Supersize Me, the documentary? Yeah. That's what he said on there.

37:52Sal Di Stefano:Yeah.

37:52Adam Schafer:Remember, he went on McDonald's only diet? Yeah. And he said he didn't want it, but then suddenly he started craving it? Yeah. What are they doing? Yeah. What's in there? Well, no, it's just to the - MSG and all that kind of stuff. I mean, it's to the point you said that.

38:02Sal Di Stefano:I mean, the best scientists are working on that. Yeah. Around the clock, to the smell, the taste, the textures.

38:09Justin Andrews:Yeah. And initially, your brain recognizes it's less quality.

38:13Adam Schafer:Do you know that they've designated a certain percentage of their customers, are I think called heavy users and they eat like McDonald's every single day. There's like a customer that they have that makes up so much of their revenue because they're just super crazy consumers. Yeah, this is interesting.

38:32Justin Andrews:And McDonald's is designed to be addictive using a mathematically formulated trifecta of fat, sugar, and salt. They call it the bliss point.

38:41Adam Schafer:Yeah, that's a - Ooh, bliss point technology. And it's not just McDonald's. Every process -

38:45Justin Andrews:Yeah, I mean, yeah, they're all trying to utilize their science.

38:49Sal Di Stefano:Do you just wait until AI? I just think it's really crazy, to your point, though, is like, and if you've ever stayed away from this stuff long enough, and I mean, I openly, even as a young trainer in my 20s, used to eat fast food all the time, all the time. And it was like a regular thing always in my diet. I didn't go a week without it. It was every week, yeah, every week, probably almost every day.

39:12Adam Schafer:Same, I was always trying to get bigger, so I didn't care.

39:14Sal Di Stefano:Yeah, I was always needing calories, and so that was my justification of all that. And it wasn't until eliminating it for a period of time did I realize just how -

39:23Adam Schafer:Are there any foods from when you were a kid that you haven't eaten in a while that you have a memory of that it tastes really good but probably doesn't? Absolutely.

39:31Sal Di Stefano:Mexican pizza from Taco Bell. Oh, Taco Bell's a big -

39:33Adam Schafer:Now, can you imagine what it tastes like?

39:36Sal Di Stefano:Yeah. I remember going back to it. It was in my late 20s, and I hadn't had it in years. and I was like, I'm going to have that. I love that. And it tore me up and it was the worst experience I ever had. I never looked back for that because it was nothing like it was.

39:54Adam Schafer:You know what I had as a kid? So when I used to go to work with my dad, there were certain things he would let me buy. And if we stopped at the 7-Eleven or whatever, you guys remember home run pies? I have. I knew you were going to bring this up for some reason because I used to eat those too. Of course you did. They used to be a quarter. I used to get them on my way to school.

40:10Justin Andrews:Yeah, dude. And they had a weird flavor. Four for a dollar, dude. And sometimes you'd get like the in, you know, that putty or whatever they put on the inside. Like sometimes it would be like more gelatinous. There they are right there. So it was like chewy.

40:22Adam Schafer:And you're like, oh no, I got a chewy one. Yeah. That one in the middle, Doug. Home run pie. Yeah.

40:26Justin Andrews:Yeah. And sometimes, yeah. Do you remember? They were four for a dollar.

40:30Adam Schafer:Yeah. Dude, they were cheap. That's why.

40:31Justin Andrews:At 7-Eleven, you could buy, yeah, four.

40:32Adam Schafer:And right now I can picture it, like the flavor. And I feel like it's good. But I know if I weren't to go eat one right now. No way. I'd be like, what is this?

40:40Sal Di Stefano:What is that inside of it? What is a gelatin thing?

40:43Adam Schafer:I don't know, dude.

40:44Justin Andrews:Gelatinous fruit-like substance. I mean, it's not real.

40:46Adam Schafer:It's about as processed as it gets.

40:49Justin Andrews:They're out of business.

40:50Adam Schafer:Oh, they are out of business. Home Run is? But those other ones are. I used to get those too. Like Hostess, for example. I used to get those on the left.

40:55Justin Andrews:What are those called? I think those are Hostess.

40:57Adam Schafer:Oh, you got Hostess?

40:57Sal Di Stefano:I also got the fruit pie. Oh, the Home Run. Those Home Run pies were what I had.

41:01Justin Andrews:What was it? Their cupcakes that were the orange cupcakes? Instead of like the chocolate ones.

41:08Adam Schafer:Oh, you're talking about the Hostess.

41:10Justin Andrews:it's like zingers zingers yeah i'd eat those too and those are not good now no bro i went through

41:18Adam Schafer:a period of time when i was trying to bulk and i figured out calories i didn't figure i learned about calories and so my breakfast consisted of half a gallon of milk and a whole bunch of zingers

41:27Justin Andrews:so my protein fat carbs let's go you know what is still good though uh little debbie's dude i was Yeah, I was sitting in Alabama. That's a little bit. Oh, snap. This is still good. Oh, I loved it. That's instant diarrhea.

41:42Sal Di Stefano:It is fascinating, though, how much it pulls you once it's in there. Once it's a regular, even if it's semi-regular, but if it's something that's in the rotation of your eating, how it has this crazy pull. And it requires that you sever that. And I wish there was some research on the time that it took to do that, because it would be nice to be able to give a client, like, just give me this. This is why I think the whole 30 is such a magical number. It was smart. Because I think in 30 days of eating whole foods and eliminating all this stuff is enough for that palate to at least start to change and notice like that.

42:19Sal Di Stefano:Oh, wow. How funny is that?

42:20Adam Schafer:If you think back to the beginning, we try to think about, or we tend to think that when food manufacturers figured this out was after the tobacco industry started to get regulated, right? Their scientists moved to the food industry. But it actually happened before that. You know when the first time they tried to make a food addictive? Coca-Cola. Oh, yeah. And cocaine in it. Yeah. Literally the most addictive substance. Bro, you imagine selling that? The first time they sold, they're like, we're selling out. This is crazy, you guys. People are buying this up like crazy.

42:50Justin Andrews:They were still using it in the formula just from the leaf extract, right? Well, see, don't you believe. Okay, listen. When did Coca-Cola still have the flavor of it?

42:58Sal Di Stefano:Do you not think that these scientists have figured. I mean, listen. Okay. We don't understand the supplement game really well because we've been around it so long. What has been one of the biggest supplement hustles ever is you change the molecule just a little bit so it's not - So it's legal. So it's legal. And then also, then they - Well, I heard - You're going to tell me you don't think that scientists have figured out things that work like cocaine on the brain. They've done exactly that.

43:20Justin Andrews:Yeah, they were one of the biggest buyers, I believe, of cocaine. And then they would end up selling it to pharmaceutical companies.

43:27Adam Schafer:Doug, look, let's trip off this, you guys. our great-grandfathers pretty, I mean, they could have very well have drank cocaine Coca-Cola. It was in 1886. Lucky. How much cocaine?

43:39Sal Di Stefano:Yeah, but I bet it was so minimal. I bet it's not much different than what we drink today. No, no, no, hold on. I want to see how much cocaine

43:45Adam Schafer:was in the original Coca-Cola. Like, is it like, are you getting, are you like.

43:49Justin Andrews:Who needs caffeine, dude?

43:51Adam Schafer:Well, I mean, it had caffeine in it. It wouldn't be profitable if it had a lot, bro.

43:55Sal Di Stefano:Come on.

43:55Adam Schafer:It was an eight, remember, this was back then. eight to ten five to ten to nine milligrams of cocaine per serving i don't know i don't know my cocaine is that a lot what is that in like a hey loki i was waiting for adam to give us yeah i know the breakdown stupid bro stupid i thought you would have known stop i don't know

44:14Sal Di Stefano:i don't know if it was weed i would so five to nine milligrams how much cocaine is in the typical

44:20Adam Schafer:line of cocaine doug google that doug's google you say he's for sure being watched by the fbi I just want to see how many Cokes you had to have. Yeah, me too. I'm curious.

44:31Sal Di Stefano:It'd be interesting to see that. Yeah, to do cocaine. So that says five to nine milligrams per Coke.

44:36Adam Schafer:Yeah, how many milligrams of cocaine are in the typical line? So milligrams, rather. Milligrams.

44:41Sal Di Stefano:Yeah, how many milligrams would be in the typical line?

44:43Justin Andrews:AI is having some trouble with this. I can't answer that, sir.

44:46Sal Di Stefano:No, it's definitely sending you over to the FBI right now.

44:50Adam Schafer:Oh, wow, right away it won't give you an answer. There is no amount that can be said, Wow, what do you mean, give me an answer?

44:56Justin Andrews:Yeah, scummy.

44:58Adam Schafer:Scroll down. Sweet.

45:00Sal Di Stefano:How long do we want? What is it? Oh, it's an eight ball. Hey, it's an eight ball. Well, eight ball is, what is an eight ball? Because that's what you would buy, right? That's an amount of, it's probably eight grams, would be my guess.

45:10Adam Schafer:How many grams?

45:11Sal Di Stefano:That's my guess, because I don't know.

45:13Adam Schafer:Doug's Google is cracking.

45:15Justin Andrews:Easy. Okay, one eighth of, 3.5 grams.

45:19Adam Schafer:So this was. So 3 ,500 milligrams, 3 ,500 milligrams. You know what? let's not do this because I don't, I was about to ask how long does it take to go through an eight ball? Night. One night. I'm looking at Adam. Adam, do you know the answer to this? I mean like in one night, you know?

45:38Justin Andrews:Wow. So there wasn't a whole lot of coaching. I'm sure. Listen,

45:41Sal Di Stefano:that's not a lot. If you're telling me that an eight ball is 3 ,500 milligrams and they, and they only had. How many cups did you have to drink? Yeah. So my, so my point to you is I would argue, that the caffeine they put in it now probably stimulates you as much or more than that cocaine does.

46:00Adam Schafer:Well, it had just as much caffeine back then. Did it have caffeine back then? Yeah, it did. Cola. They put K-O-L-A, leaf or whatever, plant, and that has caffeine in it. It had both, bro.

46:09Justin Andrews:Yeah. So you had the coca and the cola.

46:11Sal Di Stefano:They were giving it - Is that how it got its name? Probably. Oh, my God, you just blew my mind. That's why it's Coca-Cola. I'm pretty sure.

46:18Adam Schafer:Yeah. Wow, bro. They literally named it cocaine caffeine. That's what they called it.

46:24Justin Andrews:Yeah. Wow, dude. Just be obvious with it.

46:28Adam Schafer:Just call it what it is. So 388 bottles of Coke would have given you an eight ball.

46:34Sal Di Stefano:Oh, yeah. That's crazy, bro. That's crazy.

46:37Justin Andrews:Yeah, the coca leaf and cola, the cola nut.

46:40Sal Di Stefano:Yeah. Wow. That's why they call it Coca-Cola.

46:42Justin Andrews:They call it medicinal ingredients.

46:44Sal Di Stefano:Now, do they today add caffeine to it, though? Yeah. Yeah. So that's my point is that it probably had a small - I think they added more caffeine. Yeah, because they got rid of Coke and probably bumped caffeine. They probably found that we could take that stimulating effect that we're getting from that little bit of cocaine. We could probably double or triple the caffeine and give people.

47:06Justin Andrews:Don't they derive some kind of extract from the leaf still so it gets a flavor? Because I remember that was like part of the flavoring that people were like pissed when they changed the formula.

47:16Adam Schafer:No, it does not have more caffeine. In fact, it's believed the caffeine levels are much higher. Bro, they were drinking some Coke, bro. Wow. Wow. Like they were, hey, those factory workers were getting after it. Yeah. So next time you hear stories from your great-grandfather. We used to want a Coke has 70 to 80 milligrams of caffeine. No, at the original recipe. Today, a Coke today would be like 20. Yeah, because that's like, that's jolt numbers. No, jolt's less than that. Jolt's like 65. Jolt was really high sugar. I thought jolt was 70 numbers.

47:46Sal Di Stefano:I know, I thought jolt was crazy. No, jolt was low. That's a Red Bull. Red Bull's closer to 80. Is Red Bull 80 or 120?

47:53Adam Schafer:There's a 90 and then there's a 120, the bigger cam. Okay.

47:56Sal Di Stefano:Yeah. Wow. Is that really? Oh, no.

47:59Adam Schafer:Look at Jolt, bro.

47:59Sal Di Stefano:Oh, 71.

48:00Adam Schafer:You were right. Yeah. Okay.

48:01Sal Di Stefano:Okay. Yeah. So basically it was like a, which remember we used to trip out about Jolt being like, oh my God, this is so much caffeine. Imagine Jolt with some cocaine. Wow. Wow. That's what they had. Imagine a Jolt with a little bit of cocaine in it. Jeez. That's so wild. That is wild. That's wild that that was like a regular drink. I would have played Nintendo real fast. You know what, though? hey when you when you work the way they probably worked you know you burn that shit off I mean you're 12 years old

48:29Adam Schafer:you're working in a factory for 16 hours you're building stone walls you know you're like you know you're working in a cold I mean you know it's like here drink a coke kid it's the only way you're gonna get through this have a little cocaine and caffeine we got you covered this is how you can do it I was talking to a buddy of mine and he was asking me like my history in the fitness industry and stuff like that and he's like oh you really got into it when you were a kid I'm like, dude, I used to create my own supplements. I remember there was more than one time as a kid when I did not know. Listen, I'm not a chemist, but I thought I knew what the hell I was doing.

49:01Adam Schafer:I would combine supplements trying to create new effects or whatever. You still do this. I know I do. I'm smarter about it now. Nothing's changed. I haven't overdosed in a long time. You have a lot of practice now. Actually, recently I did. There were more than a couple times, man, where I took a concoction of supplements, and I was just praying. Let's be honest. have as much change. I gotta ride this out now. You recently had to go to the doctor. I did once. I did. That was my bad. That was so bad, dude. You were having heart palpitations. No, it wasn't bad, dude. I gave myself almost serotonin syndrome.

49:32Adam Schafer:Yeah, that's what it was.

49:34Justin Andrews:So speaking of nostalgia and like there was this fun fact like in Santa Cruz of all places, like the Pizza Hut that was there like back in I don't know if it was in the early 80s or 70s or whatever, but they were actually responsible for the first online order that's ever in Santa Cruz? Yeah. One of the first companies that actually put you're able to order a pizza online. Wow.

50:02Sal Di Stefano:Yeah. I didn't know that. I mean, it makes sense. We're so close to Silicon Valley.

50:07Justin Andrews:Okay.

50:07Sal Di Stefano:So that makes sense. So it makes sense that it would be the first like dot-com business that did pizza. One of the simplest things that you can order so you don't have a huge, crazy, complex recipe or code behind it.

50:18Justin Andrews:Yeah, and ironically, one of the only businesses, like, it's just out of business now.

50:22Adam Schafer:Well, did you know that, was it Pizza Hut? One of the first companies to sell pizza or food for Bitcoin? And this was back when, I read this story about this guy who bought a pizza with, like, 10 Bitcoin. Because it was worth nothing. No way. Yeah, dude. Yeah. And he could be, because, like, millions of dollars. And he would sell it at its height? Oh, man. On May 22nd, 2010, programmer Laszlo Hanyaks made history by buying two – oh, it was Papa John's pizzas with 10 ,000 Bitcoin. Whoa. Holy. Imagine that. Tell my story. In 2010, it was valued at$41. Right now, it's a billion. He bought two pizzas for today's dollars, a billion dollars.

51:06Wow.

51:07Adam Schafer:That's insane, dude. Wow. Wow. Yeah, the legendary transaction is celebrated.

51:12Sal Di Stefano:I wonder how many people have actually really, truly held. There's so much flipping going on.

51:18Adam Schafer:You guys know I was close. I've told you guys before, and I'm not making this up. I was this close, you guys.

51:23Sal Di Stefano:I feel like everybody has that story. No.

51:25Adam Schafer:I don't know. I don't know. I had a client.

51:28Sal Di Stefano:I had that story for Google. I remember when Google had a client that was telling me, go buy it. And it was like, what was it,$33 or$16? What did it open at? Google came out at under$50.

51:39Adam Schafer:Yeah, but were you buying shares at that time, stocks?

51:40Sal Di Stefano:I was interested in it. I was just getting started.

51:43Adam Schafer:Because I was this close. He's closing me on it, selling me on it. He's a libertarian. I'm a libertarian. I'm like, oh, this is interesting. And you know what made me stop? He goes, you have to buy an external thing called a wallet. I'm like, eh, too much work.

51:54Justin Andrews:Yeah.

51:55Adam Schafer:I was going to put$1 ,000 into it, which would be worth$100 million.

51:58Sal Di Stefano:Yeah, I was going to put$1 ,000 into Google when she told me to go do it. And I was just like, but even then, I was just like,$1 ,000 on this thing? I don't know. Yeah, no. Of course. I feel like everybody has that story. But my point is that, and this is the same argument. like we were talking earlier about index funds you know very few people i actually looked this up it's like crazy number actually hold stocks for that long i know so it's like you all i do everyone always talks about like oh if you just like if you just hold it if you just hold that and just keep going to index yeah but the average person doesn't hold it for like i think it's under a year is the average person and then like the long is like a couple years so when you people do these historical runs it's like yeah but no nobody buys bitcoin in 2010 and holds it till

52:40Adam Schafer:2025 this way it's worth a billion dollars today this for sure the average holding period of a u.s stock is now roughly five and a half to ten months so i never sell never yeah good or bad i just don't i just leave it i pretend like it doesn't exist it just sits there for and listen that is down

52:57Sal Di Stefano:from the average of five years in 1970s wow and eight years i see so a lot of these people they always love to do these runs like if you just have an index fund and you put it in there for the last 15 20 years you'd be this wealthy it's just like nobody does that yeah nobody does that nobody holds that long no i know so it's really it's like it's my point is like the bitcoin thing it's like you know there's so many of these stories it's like yeah but how many people actually bought like that you know who's that meme guy who who who held and everybody was trying to get him to sell he and he did doge he was the he was the the the the kid who like leveraged all his he took out all his money on credit cards and he Eli I know Eli knows who this is talking about who's the who's the doge who's the doge kid who who who leveraged all his money and bought all this doge and he wrote it he's like a cat cat something was his call sign or shit whatever what's his name he's gonna find I believe he he was big balls he's it yeah no but there was a dude he wrote he wrote he wrote it to like tens of millions of dollars and then I think he wrote it all the way back down to like just because I don't think is doge worth what's doge worth now nothing kid made five no no no Doug's Eli's googling it right now yeah

54:20Justin Andrews:I've been

54:20Sal Di Stefano:there was a whole documentary

54:22Adam Schafer:there was a whole documentary on him on on Netflix I don't know well while he's looking that up I just pulled something up There was a large 2026 study where they took 6 ,441 samples across 14 popular peptides from research chemical companies. So these aren't the legit like – this is not like going through our people at mphormones.com where they work with FDA-regulated compound pharmacy. These are the research chemical companies. So they tested over 6 ,000 samples. 41 % to 71 % failed basic quality criteria. Yikes. Yeah. More than 50%. Yeah, 41 to 71%. And it's typically dosing or a compound. So it's either underdosed, overdosed, or you're getting BPC, but actually you're getting some heroin.

55:11Sal Di Stefano:Okay, where else could you have screwed up?

55:13Adam Schafer:Oh, well, it could have toxins in there. Oh, okay. Some of them measured high levels of heavy metals. Some of them had endotoxins.

55:21Sal Di Stefano:So what I'm saying, where do they not miss? They missed on everything. Yeah, yeah. Isn't that crazy? So it's a total crap. That's a huge. So again, go save money, go gray market, and roll the dice. Dude, roll the dice. With something you're injecting too.

55:40Adam Schafer:No, I know.

55:41Sal Di Stefano:No, thank you.

55:41Adam Schafer:And now, Doug, our partners at MP Hormones, they're having where they do their raffle, right?

55:47Justin Andrews:Yeah. What is that?

55:48Adam Schafer:What raffle?

55:49Justin Andrews:So yeah, this month, let me pull that up. So what they're going to do is a raffle. So first off, you can get a free 10-minute consultation.

55:56Adam Schafer:Everybody gets a free 10-minute consultation.

55:58Justin Andrews:And when you do that, you get raffle entry. The raffle will give three free memberships and 10 free essential labs. Wow. This month they're giving away.

56:08Adam Schafer:So when you go to mphormones.com, use the code MindPump365. Everybody gets a 10-minute consultation, which is free. Plus a raffle entry. And a raffle entry. And then three people this month will get a free membership, and 10 will get free essential labs given away this month, which is pretty cool. That's super cool. That's sick.

56:25Sal Di Stefano:Go check that out.

56:28Adam Schafer:Caldera Lab is the best skin care you'll find anywhere. They have something called the Hydro Layer. This visibly reduces lines and wrinkles. It firms and tightens skin, and it minimizes the appearance of things like pores, and it evens skin tone. It creates or produces all-day hydration. It's non-greasy, and it absorbs instantly. Now, many companies use retinol, which is aggressively speeding up cell turnover. This can cause things like drying, peeling, sun sensitivity. In fact, you can only use it at night. The Hydro Layer is anti-aging while still reinforcing the skin's natural moisture barrier while supporting your microbiome.

57:05Adam Schafer:Budget anti-aging creams rely on heavy oils and butters that sit on the skin and clog pores. Now, the Hydro Layer uses peptide growth factors, plus a hydration matrix that holds on to 5 ,000 times its weight in water. Patent pending exosomes deliver 20 times more actives into the skin. You can use it in the morning and at night. Zero irritation. You got to try this stuff out. It really works. Go to calderalab.com forward slash mind pump. Use the code mind pump 20 for 20 % off. Back to the show.

57:39Justin Andrews:First question is from Delisa Perez 85. How many rest days should you incorporate weekly if you strength train?

57:46Adam Schafer:Well, this depends on the intensity and the volume, kind of the structure of your strength training. But a good rule of thumb is if you're doing more kind of a traditional strength training routine, where let's say you're working your whole body or maybe half your body or something like that, most people would do best by having more rest days than workout days. So if you look at your whole week, three days working out, four days of rest, for most people, this is a good formula. Now, you could also work out every day. But what it would look like is that same total volume spread out throughout the whole week.

58:19Adam Schafer:So the three workout days, I would just take that, what I'm doing each of those days, and split it up over the five or six days. And so I'm doing a little bit every day. This is what our MAPS 15-style workout programs look like. These programs are essentially one or two lifts every day. So you're working out every day, but it's so little that it doesn't overtrain you. And people get really good results following a routine like that.

58:42Sal Di Stefano:Just keep in mind that we don't build muscle in the workout. That's the signal. And if you train hard for an hour in a day is a loud signal to build muscle. It's the day off and the time that we rest and eat and recover that we build the muscle. And so just kind of logically working through this, if you have a hard day of working out, you want at least a day of recovery for that, I would think. at least that because that's where the muscle is being made is in that recovery time, not from the hard workout. And I think this is the trap that so many people fall into is they attach the building muscle part to the actual training aspect.

59:24Sal Di Stefano:And so they think the more I do, the more muscle I'm going to build. And that's not true at all. If you're training hard five days, six days a week, it doesn't give the body enough time to recover and adapt from all that training. So you get stuck. It doesn't mean you can't be fit from that. You'll get good at exercising that way. And I think this is also part of the trap is that you'll see yourself get good at doing that workout. If you're doing it five days a week, hard all the time, but the body will stop adapting and changing, which is what most people are chasing when their strength training is trying to build or sculpt or change their body.

59:55Adam Schafer:And so it's just too much for most people.

59:56Sal Di Stefano:Yeah.

59:58Justin Andrews:Next question is from Abidnam 156. what should a freshly qualified PT do on their first day to gain clients, overcome fear of rejection, et cetera?

1:00:09Adam Schafer:It's the simplest yet most difficult thing to do. So here's what you do. You're a brand new trainer. Go out into the gym and make friends with everybody. Talk with everybody all the time. First off, the only way that you'll overcome the fear of rejection is by getting rejected a lot and practicing and being okay with it. That's the only way you'll get rid of that. and to gain clients, if you become the mayor of your gym, this will make the odds or increase the odds you'll get clients dramatically. And this is how I would teach my trainers. Go out on the floor, go talk to people. If I see you sitting around and not talking to somebody, you're gonna be in trouble.

1:00:46Adam Schafer:Go talk to people, spot people, ask them about their day. See if you can wipe up after them. See if you could rack their equipment for them. Ask them about their day, see what's going on. What are they working on? Just become friends with everybody in the gym. And once you do this, and it doesn't take much, if you did this over a couple weeks, before you know it, you're going to see a lot of regulars that know you and you're that guy or girl.

1:01:05Justin Andrews:It makes it become the entire focus in the very beginning. I mean, get out of your own comfort zone and be accessible and be friendly and try to meet as many people as possible within that built-in setting where it's like leads are everywhere. And if you start looking at it like that, it's like, you know, you just start, you know, befriending everybody. Eventually, somebody's just going to approach you for help with something and you'll help them. And then word spreads and you built a business out of it.

1:01:35Sal Di Stefano:Another way to look at this is that if you're a brand new personal trainer, you are at the learn phase of your career, not the earn phase. And so a majority of your focus is actually not necessarily on getting clients. It's actually just getting people in front of you. So don't be afraid to take people for free. If you have a potential five or eight-hour day you can work and you're not putting bodies in front of you for free, you're missing out on all that time. You're wasting your time.

1:02:00Adam Schafer:Yeah.

1:02:01Sal Di Stefano:You need to be learning right now, getting good at your craft and your skill. And yes, it'd be nice to be getting paid from clients and stuff like that, but that's not the focus. The focus right now is the value of learning and practice and getting people in front of me. And so I would rather not get paid and be practicing on a person in front of me than to be trying to get paid and not getting anybody in front of me. And so focus more on the learn part of that is like, I don't care if it's uncles, aunts, friends, cousins, you know, people that you just walk up to and like get people in front of you and practice your skills through that.

1:02:33Sal Di Stefano:You'll get good at prospecting. You'll get good at communicating. You'll get good at sales. And so focus on the learning part of this building phase, and then the piece will come along.

1:02:44Justin Andrews:Next question is from Miller Kev. I keep hearing that taking a GLP-1 causes muscle loss. Is that loss greater than the loss on any other calorie-restricted diet? What does the research say?

1:02:57Adam Schafer:No, it's not more than the loss on a calorie-restricted diet. There might actually be, the research suggests, there might be a muscle-preserving effect, however minimal. So to be clear, GLP peptides don't cause muscle loss. There is no mechanism by which they tell your body to burn muscle. There also really isn't a mechanism that tells them to burn body fat. Now, I know they'll say it stimulates this receptor, which tells the liver to burn fat, which is true, and it does cause reduction. in fatty liver through that process. But if you're not in a calorie deficit, nothing happens. So if you take a GLP and you eat in a calorie surplus, you're not losing any body fat.

1:03:39Adam Schafer:What's happening, one of the main ways that it works, not the only way, it does other stuff too, is that it causes you to eat less. And now if you eat little enough and you don't strength train, you lose muscle. This is how your body adapts to a reduction in calories, is it tries to slow down, in essence, its metabolism, and muscle is expensive tissue, so it pairs it down. That's what's happening in the data. When you read the data, it says 25%, 30%, 40 % of the weight loss came from muscle. What you're looking at is they took a GLP, they ate substantially less calories, there was no strength training, they weren't hitting protein targets, and so the body just tried to adapt to the low calories.

1:04:18Sal Di Stefano:I'll tell you why it's perceived that you lose more muscle on a GLP-1 than the average diet is because if you take a client who, let's say, eats 3 ,000 plus calories on a regular basis and you ask them to restrict down to 2 ,000, that is like white knuckling for them to do that. That is hard. And most people will fail and won't be able to do that. They'll either end up eating 2 ,500 calories or they'll have some good days at that 2 ,000 calories and then they'll overeat another day. And so when you think of someone who's typically dieting, that's kind of the patterns they fall on. You take somebody on a GLP-1 and eating 1 ,500 calories is easy.

1:04:55Sal Di Stefano:1 ,000 calories is easy. No restrictions. So this is why there's this perception of GLP-1s make people lose muscle. It's like, no, GLP-1s make eating very little food very easy. And so the person who would struggle to only eat 2 ,000 calories could easily only eat 1 ,500 and be consistent with that because of the GLP-1. And that is a quick recipe for losing a ton of muscle. So this is why I think people think that is, oh my God, yeah, GLP-1 people make, it makes you, well, no, what it does is it makes eating hardly any calories really easy. And if you eat hardly any calories consistently, you will lose a ton of muscle.

1:05:32Justin Andrews:Next question is from Kacen Mallow 23. When I was on bodybuilding prep, eating the same meals every day at the same time, it seemed to help keep my results steady. Now, outside of prep, if I want more variety in my diet, is it still all about calories in versus calories out? Or does the body actually respond better to eating the same kinds of meals or sticking to consistent timing patterns even when I'm not in a strict cut?

1:05:59Adam Schafer:Okay, so physiologically speaking, there's really no difference here. But behaviorally and psychologically, there is a difference. So we talk on the show about palatability, which plays a big role in how much you eat, right? If something's hyper palatable, you'll eat more of it than if it's not so palatable. Meal prepping or eating the same food every day reduces palatability. Even tasty meals are less palatable when there's less variety, okay? Variety adds to palatability. So behaviorally speaking, eating a wide variety of foods and trying to stay within your macro and your calorie count, even if they're whole natural foods, it's going to be more difficult than eating the same thing every single day, all other things being equal.

1:06:44Adam Schafer:Not to mention having a variety of foods makes it more difficult to track, you know, what you're eating and the right measurements and that kind of stuff. That being said, nobody wants to live where you eat the same food every single day. So I'm not advocating for eat the same stuff all the time. I'm just letting you know the difference between the two. Variety will make it more difficult to eat the right amount of calories and proteins all the time. but it also variety where they call it the spice of life. It does make things a little bit more enjoyable.

1:07:13Justin Andrews:Stimulate your hunger as well. Like, yeah. With that famous study where, or was it a study or it was just an experiment where he was eating ice cream out of, yeah, out of a sink and then had to have fries, which then re-stimulate his appetite to eat the rest of it. But yeah, so there's that kind of a factor that you have to consider that, you know, different types of foods will kind of like spark that, that hunger signal again. But yeah, it'd be unreasonable to think like, I'm just going to eat the same bland, you know, food sequence like

1:07:47Sal Di Stefano:to eternity. My advice for a person like this is, and it's funny you brought this question up and I just brought this up earlier, was talking about the anchor meals.

1:07:57Adam Schafer:Yeah.

1:07:57Sal Di Stefano:Like if you're somebody who has experienced bodybuilding prep and you see the value of man eating the same thing consistently at the same time and all that like that, which I can totally attest. I see it. I saw the value in it too. It helped me stay super consistent and dialed and all these great things. At the same time, I do not want to be weighing, measuring, prepping food for the rest of my life forever. That's just ridiculous. And so what does that happy medium looks like for me? Well, what it looks like is I prep my anchor meals. It's not a ridiculous amount. It's nowhere near what kind And I'm also not even, by the way, measuring to the T.

1:08:32Sal Di Stefano:I know what about a cup looks like. I know what about six, eight ounces look like. And so I am cooking enough meals that cover where, for me, that's like my first, my breakfast and my lunch that I'll have here. So if I got those two covered, I can always get a Chris Power snack and a protein bar in between, and then I make dinner at night. That makes life so easy for me to stay within my kind of boundaries. and then also have variety. Dinner is always being cooked differently by my wife and it's a different thing every single week. And so there's variety there. I can choose the different things that I like to snack on in between there.

1:09:08Sal Di Stefano:So that's variety there. But I have this for the week, I've got these two meals that are very boring and the same thing. So it kind of gives me this happy medium. That's how I eat.

1:09:18Adam Schafer:I'd say it'd probably be a good idea, like 80 % kind of prep, same stuff, 20 % have the variety. That's exactly how I eat. I have my specific meals. you see when I eat here. And then 20 % of the time, there's some variety in there.

1:09:31Sal Di Stefano:Yeah, I'm probably 50-50. I'm probably, I'm not, I don't know. I wouldn't even say I've got 80 % prepped. I wouldn't give myself that credit. I have just, I have enough prep. The way I look at it is I prep enough because I know my own behaviors and habits. I know that if I don't have my first meal here prepped, either one, not eat completely and go, and then I'll eat something, I'll have a bad choice. Or I'll door dash something that's not a good choice or is ridiculously expensive, which is part of what motivated me to get back on it. And so I know that's – so I would look at my client or I have my client, like look at your diet, where are your most challenging meals.

1:10:07Sal Di Stefano:That could be one, it could be two. Maybe it's three. I don't know. But whatever that is, it's like, okay, have those prepared. Then the rest you can figure that out. And so it looks like about half and half for me is prep. The other half is on the fly. But on the fly, I can make good choices.

1:10:20Adam Schafer:Look, if you like the show, come find us on Instagram. It's Mind Pump Media. Thank you for listening to Mind Pump.

1:10:25Justin Andrews:If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

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