2891: How to Heal Your Body Dysmorphia (5 Strategies That Actually Work)

14:36Sal Di Stefano:Well, that's tends to be just so the audience knows, cause I don't think you should put that out there like that. Everybody's going to ask for it. Yeah. What you do a good job of is you've told the trainers that if you have a really client, a client that's challenged with something like this, that you've, you've tried to work through and they're still struggling and you want me to come on and help.

14:55Adam Schafer:And so what tends to happen as I get on with clients that have really difficult situations. And I've talked to a couple, um, I talked to one woman a while ago who was, She had in treatment for anorexia. She got released. And she's like, I'm done. I don't want to do this anymore. I don't want to work with therapists anymore. This was our own personal thing because, of course, we tell her, listen, we're not therapists. She's like, look, I want to work with one of your coaches. And we sat down. We talked. And I said, here's the deal. I said, just to be honest, I'm going to be very honest with you.

15:25Adam Schafer:This is going to feel very uncomfortable. I tell people to listen to their body all the time. They can't listen to their body. You can't listen to your body. Because you're going to eat 1 ,200 calories and you're going to feel bloated and stuffed. Like you're stuffing yourself. And that's what you're going to have to kind of get used to for a little while. For someone like me, especially when I was a kid.

15:45Sal Di Stefano:I think it's important you explain why that is. Because this person has conditioned themselves to be so comfortable with feeling empty and hungry almost all the time. That's right. So they're so used to being empty. That's right. And what someone else might call starving or depleted or flat or all the terms that we use for someone who doesn't have a lot of calories in them, this person has now found that's their normal. That's their comfortable. Anything beyond that feels overly stuffed.

16:14Adam Schafer:So I conditioned myself to when I ate, I would eat until I couldn't eat anymore. And this was as a kid because I was always trying to gain weight. when I started to eat more properly, I started to realize like, I'm not even hungry. Why am I feeding myself so much food? I had to get comfortable with not being stuffed. How funny is that? Because my issue was always trying to get bigger. And so this may look like, it may look like this for you, not doing tons of cardio all the time or not going to the gym as often as you do or skipping some workouts or doing workouts that are totally different from the ones that you know you probably should do less of.

16:51Adam Schafer:And so getting comfortable with being uncomfortable, it doesn't mean you're going to be comfortable. I know people say that term. It just means get used to the fact or accept that this is going to be uncomfortable. This process is going to be uncomfortable. The next thing is, and this one is a big one, is you want to outsource some or all of this to someone else. This is where a coach can really come in handy because a coach could tell you, here's what your workout's going to look like. And you just do what they tell or look, we're going to have you eat this much and I know it feels like too much for you or too little for you, but this is what you need to eat.

17:25Adam Schafer:And you got to outsource that control because a lot of this comes with a sense of control. There's so much internal conflict. It's just necessary for you to offload that to a coach to really sift through that and give you the right answers.

17:38Sal Di Stefano:Do you know when I realized just how important this is for this person that we're speaking to when I really realized this was actually in the competitive world. And the reason why I say that was I was scratching my head why you had people, let's say Phil Heath, for example. Dude, that dude knows everything about macros and training. Yeah, Mr. Olympia. Yet needs a coach. Like all the greats, all the people that had all these, that all had coaches. And it made so much sense when you think about so many of these people are extreme versions of this that suffer from this. And they've just taken it to a whole other level.

18:17Sal Di Stefano:but they're also the same people that are in their head the most about their bodies and they can't and if they're constantly assessing and looking at themselves and critiquing themselves analyzing data and yes assessing and again i think i i know what it's like because i fall on the spectrum of that i'm not as extreme as that and i've and i've shared on the podcast before of how much i could get in my own head of like i know i'm doing all the old things luckily i'm self-aware enough to know that that stay the course out of i know i'm doing the right things because i was coaching myself through this process but i remember the the mental games of looking at myself in the mirror and then and judging and going oh my god this is bad this is wrong over correct yeah and then wanting to go the other direction and then having to like talk myself off that ledge which is making so much more sense to me like oh this is why think about how effective this would

19:04Adam Schafer:have been like because you and i are similar right as a kid always trying to be big never allowing yourself to let's say go on a cut having a coach be like no no you're fine you're not getting small don't worry yes you're just getting oh totally you know really be it would have been effective uh or beneficial to be able to outsource that to somebody for sure um and i think this is a valuable strategy i think a good coach will do it by the way if you pick a coach to do this make sure they're qualified uh that can do this because what you don't want to do is get a coach that'll

19:30Sal Di Stefano:strengthen your body dysmorphia because it could go in the opposite which this also speaking about the competitive space this happens a lot yes you get somebody who extreme has no business competing because they already have an extreme version of body dysmorphia. And then they hire a coach who takes them to extreme levels of eating and training and just pushes that person even further down this hole.

19:52Adam Schafer:Next, you want to focus on a healthy objective metric. So I've told this story many times because it was the first time that this really occurred to me. But I was a young trainer. I remember how old I was. I was probably 19. and I had trained these, uh, this couple and then they had hired me to train their daughter. And they had told me, look, our daughter, uh, suffers from anorexia. Uh, she got out of her treatment. She's gaining some weight. We want her to exercise now. We want her to strength train to strengthen her body. Um, and so we'd like to hire you because they trusted me because I trained them.

20:30Adam Schafer:And I actually got on the phone with, uh, the young ladies therapist because I had no, I've never worked with anybody with this. And I asked her, what do I do? What do you want me to do? What are the smart things to do? She said, don't focus on her body. Don't do body fat tests. Because she asked me, what do you do with clients? I said, well, typically we weigh, we do body fat. She said, don't do any of that. She said, don't focus on any of that. And so I thought, well, what am I going to focus on? I said, strength. I'm going to focus on getting her strong. And it worked so well. Now, it's not perfect because strength can become its own obsession.

21:01Adam Schafer:But for this young lady who had struggled with anorexia, getting her to focus on and then take joy in getting stronger meant she was moving in the right direction it was a it was objective yeah you're either getting stronger you're not and you can't restrict and get stronger you can't overtrain and get stronger and so that was the direction that she moved it may be for someone else mobility it may be sleep it may be uh connecting with people at the gym it's something that's more objective but that's also healthy and then you can make that your target because uh some sense of control i think is necessary for people to body dysmorphia yeah so when you have that metric like for me i'll give my example so my example the healthiest ever was with my relationship to fitness was when i did uh jiu-jitsu that's when i had the healthiest relationship with it because it took me away from wanting to be big and wanting to get jacked and super strong because it kind of didn't help me in my jiu-jitsu there's checks and balances there were checks and balances like if i lifted too much i couldn't do jiu-jitsu what it really well.

22:03Adam Schafer:And I needed to be able to be mobile and I needed to be, so when I focused on my jujitsu, it was the healthiest I ever was with that because it was a healthy objective metric.

22:13Sal Di Stefano:I think the strength thing is, is so valuable because it's a, it's a measurable win that they can go after. And when this person is so used to using the mirror and the scale as the way of measuring their success or wins, and you take that away from them, it's really difficult if If you don't give them something that they can go, tell me I'm doing the right thing. Cause I don't feel it. I feel bloated. I feel terrible. I don't like the way I look. The scales going in the wrong direction. So please tell me there's something that is just signaled to me that and strength is a great thing for that.

22:47Sal Di Stefano:And so it gives them at least something, some sort of positive reinforcement of, okay, we're going the right. I could trust this product. I could trust this coach. I could trust this process. He's showing me that I'm getting stronger here. He's telling me that this is the pathway because all these other markers that I'm so used to looking at are signaling to me that this is not good.

23:03Adam Schafer:Which brings us to the next one. Don't study your body or weigh your body. This is a tough one. So the conversations look like this. Get ready in the morning and don't study yourself in the mirror. Look at your hair. Do your hair. You're done. Get out of the way. Don't stand there and look at yourself and turn sideways. And what does this look like? Because here's what happens. Your eyes start to focus on the areas that you feel like are imperfect. Oh my God, I know I'm gaining weight, but now I can see it here or I can see what's happening there. Don't study your body. Get out of the way. Stop looking in the mirror and don't weigh yourself.

23:33Adam Schafer:Uh, the scale is a very terrible metric at measuring any kind of success. It's measuring body mass and it more often than not, especially when it comes to people who are afraid of gaining weight, it just pushes them in the wrong direction. So don't do that. And then lastly, create new and strengthen new healthy behaviors. So you may find comfort in what you're doing, which is why you do it so often or a sense of control, you can't just stop doing it and have nothing. There's a, it actually does something for you. There's a reason why you do it. Uh, find a behavior that's healthy and try to strengthen that, uh, to replace the old behavior.

24:13Adam Schafer:So if you're, you know, if you're a cardio fanatic, uh, maybe it's stretching, maybe it's reading or writing. Uh, maybe it's art, something that you enjoy that is not the thing that, uh, is no longer serving you. And then you use that to bring you some comfort because you need to replace what you were doing before. So anyway, I want to ask you Adam about your, you were on Chalene Johnson's podcast, which was really cool because a large segment of our audience had never heard you or us before, which was just cool.

24:45Sal Di Stefano:Yeah, no, I've had, I, the response has been incredible. In fact, it's still going right now. She did a post not that long ago of a clip from it and the amount of ads and messages that I've received from it. I really liked how she did the interview. I hadn't listened to it. I don't listen to the interviews that I do unless my wife says something to me. You should listen to that. And I said, why? And she goes, it was really good. And she goes, and she did it different than I've heard somebody interview before. So I listened so I could see what it was and uh it was actually really cool um the way she she clipped it so she she she edited the content in a unique way so out of all the interviews that were done i hadn't had somebody uh do it this way where she had sat me down and she wanted to just like basically hit me with these questions that i wasn't prepared for it was just like and then i would like quick answers to her like like and that she coached me on that like i just want you just direct straight whatever and i get and i was like i get it i get what you're you're looking for right she wanted like short, clippable type of to-the-point answers, not long-winded nuance, right?

25:49Sal Di Stefano:So she did all that, and that was the front of the episode, and then the rest was more conversationalist about, and so more in-depth about those types of topics.

25:58Adam Schafer:You guys talked, there was a lot of interest in peptides.

26:02Sal Di Stefano:Mostly about peptides. So I actually referenced you a few times when it got to places where I'm like, ah, it's a better question for my co-host who is way better with the studies and remember them. In fact, one of the ones where I was referring to you that I wanted her to understand was that there's this, she was talking about Retta. Oh, Retta True Type. Yes. And just how popular it is over there. She's like, you can't go to the gym over here and not overhear conversations of people taking it. And people going like, oh, I got some. I can bring you tomorrow.

26:38Adam Schafer:And it's still a great market. It is. It's not approved. It's not even approved yet.

26:42Sal Di Stefano:So this is not, which is crazy. And so we talked a lot about that. And, and she has also heard a lot of the, so the, and what I talked about you that I'm like, you know, Sal explains this study better than me, because I know that initially a lot of the rat and chimp studies that we saw around it was so promising because it showed that you lost less muscle. In fact, it showed some built a little bit of muscle during this calorie deficit, which is just kind of mind blowing. Right. I was like, but that doesn't tell the whole story. And so there's this misconception because those studies have gone viral and people have talked about it and it's being shared so much that RETA, which is coming down the pipe, is going to keep you from losing.

27:23Sal Di Stefano:The wave has happened where so many average people have heard of GLP ones now. And then it's even hit so many people that everybody probably listening right now either has experience with it or knows somebody that has experience with it. And if there's any sort of negative feedback that they've heard, aside from like the nausea and things like that, it's they lose a lot of muscle too. And then the word on the street is that Reddit keeps you from losing muscle. and that was kind of the conversation we're having and I know it's because of those early studies that showed that oh they built some muscle so now there's this misconception that oh when we get to the GLP-3 you know now you won't lose any muscle

28:09Adam Schafer:we have phase 3 trials now Doug you can pull up the Red or True Tide phase 3 trial muscle loss and you can see on the average that people lost muscle on them like they do with other GLPs there was there was some animal studies that showed less a little bit less muscle loss retta causes so much weight loss uh that the muscle loss is significant as a percentage of the weight loss it did it better than let's say um trisepatide but it still wasn't great yeah so there are some mechanisms where it's trying to preserve but you're going to lose muscle when your calories are really low deficient and you don't lift weights and you're not eating enough protein.

28:46Adam Schafer:You can't get around that.

28:48Sal Di Stefano:Yeah.

28:48Adam Schafer:There's no way to get around that. You don't have the building blocks and your body will try to adapt. And if you pull up the study, Doug, it'll give you, if you look up the study, I think it was like 28 to 30 % or something like that. If not more, some studies show up to 40 % weight loss, up to 28 to 30 % weight loss. But what was the muscle loss that we saw? That's what I want to pull up.

29:12Sal Di Stefano:It just says reduction of both body

29:14Adam Schafer:So it's a significant amount. And so here's the thing. It doesn't cause muscle loss. It also doesn't have this profound muscle sparing effect. It's complicated because it does do some interesting things. It does cause energy release from the liver. It does a few other things. But your calories are really low. You're not lifting weights. You're going to lose muscle.

29:35Sal Di Stefano:And this is what I communicated to it. is because that is what I wanted to dispel was that there is this rumor about it that it's like so much more miraculous than the GLP-1 and GLP-2 because it showed these promising studies around muscle preservation. And I'm like, what you're talking about is we're splitting hairs. If somebody is still in a significant calorie deficit where it's extremely low and they are not hitting protein, they'll lose as much muscle, if not more in this situation. And so, but there's, that's not the belief right now. The belief is that red is coming down the pipe and it's so much better than the GLP2s.

30:15Adam Schafer:So here you go. Phase two, they had a phase two data. 35 % of total weight loss came from lean mass. It's similar to other potent weight loss treatments, which are similar. So actually it's not even that much better. It does seem to cause a little bit more weight loss than the other ones because it acts on three receptors instead of one or two. but you're going to lose you're going to lose muscle because if you eat really low calories and that's what you do and that's it you're guaranteed

30:44Sal Di Stefano:to lose muscle so listen to the other thing that we speculated about I speculated with her that I thought was because she asked me and I'm like oh that's an interesting question and thought because all of the red that's out on the market right now is all gray okay none of this is is pharmaceutically regulated or FDA approved okay because it's all research chemicals all research chemicals all gray what is the incentive or what is why does somebody who doesn't have the regular glp1 or glp2 doesn't slap a label of red on there and sell it because it's just the hottest thing right now and what's to stop them considering it's not regular they do they are selling them no no like shit like switching it out with the glp1 yeah oh like why even go through the why go through the rigamore to go and try and get uh glp3 when i got glp1 i got still boxes of that because I bought thousands of it from...

31:32Sal Di Stefano:Oh, and why not just pretend? Why not just pretend? Nobody would know the difference. No one's going to know the difference. And I'm like, wow. I'm like, you know what? It's not a matter if that's happening. It's how much of that is happening.

31:42Adam Schafer:Yeah, and I'll tell you what, when they do the big studies on the research chemicals, when they bring them in, one of the biggest ways where they mess up is mislabeling dosage.

31:53Sal Di Stefano:Yeah.

31:54Adam Schafer:So taking too much of a GLP, not a good thing, everybody. Oh, yeah, no. You will not like the way you feel. It will not be good. By the way, RETA does have some interesting side effects, like skin tingling and elevated heart rate. Heart rate, yeah. That's what I heard. Yeah. So we'll see. It hasn't even passed. I know. It hasn't even got regulation. Well, that's what's interesting. It's still great.

32:18Sal Di Stefano:One of the things her and I were talking about was just how crazy popular the gray market and the influencer pushing peptides and link in my bio game has become. It's like, it's insane.

32:30Adam Schafer:I know. What's crazy about this though, is that people are forgetting that hormone balance and hormone therapy is, if you need, if you benefit from hormone therapy, that craps on any other peptide or anything else. It's the biggest mover. If you got low testosterone as a man or a woman, your hormones are off and you, let's say you go through our people at mphormones.com, you get your blood test and they're like, wow, you're, we could do some hormone replacement therapy. That's way more effective than a peptide. Yeah.

32:59Sal Di Stefano:Like you want that first. This is exactly what I said to her. She gave me scenarios like, you know, imagine I'm a menopausal woman. I've got my hormones all over the place and I'm struggling just to lose those 15 pounds. And she's like, you know, what peptide would you put? I'm like. Hormone therapy. I'm like, that's definitely not what I do. I get your hormones in check. I address your sleep. I'd get like, there's so many levers I would pull before I would even think to go to a peptide. I said, me getting your hormones is huge. So let's just pretend your hormones are good, right? So let's say you're on the thyroid.

33:30Sal Di Stefano:You've got all that balanced, okay? So we got that. Me, I even made the case that me improving your sleep by 10 % to 20 % is better than any peptide I'm going to put you on. So if you don't have the best of sleep already and you're coming to me saying, I want to lose the next 5, 10 pounds or whatever, what peptide should I take? And you're telling me you get six hours of sleep at night, me not even making your sleep perfect, but improving it by 10 to 20 % will give you better results than the greatest peptide. Yeah. And that's, it's like, that's where we're at right now though.

34:00Adam Schafer:Yeah. And here's the other thing too. People are getting advice from social media on all this stuff and 90, I don't know, percent of the people communicating this are not experts. No. And look, I'm not a, I'm not an expert. I know, I know stuff because I get to interview experts like Dr. Seeds, who I would say he's definitely the world leading expert on peptides and what they do and good friends with them. And I've had them on the show a couple, few times I've been on his podcast. I will talk to people who want to be on our show who are quote unquote peptide experts. And then I realized 10 minutes in, whoa, I know more than you do.

34:33Adam Schafer:I can't have you on my show. If I know more than you and I'm not an expert, what the hell am I going to interview you? So, uh, one thing you could do, by the way, uh, we got it. We should say this MP hormones.com. There's medical professionals. Everybody will get a consult, 10 minute consult. So you can actually ask a medical professional what's going on that's the other thing too that we talked i

34:52Sal Di Stefano:talked to her about that it's like this is why you you should go through uh a legit source where a doctor or a medical professional monitors it meets with you yes because they won't put you on something you shouldn't be on and so you have people that we know we started this whole podcast talking about body dysmorphia and anorexia and things like that like the last thing that somebody who suffers from anorexia who do you think are the people that are going to be reaching out This is a problem, big problem. Huge problem. Huge. We've had callers call in. And a medical professional that's asking you questions.

35:26Sal Di Stefano:They're not going to put you on this? No, no.

35:28Adam Schafer:I have a history of anorexia. I need to be on, you know. Even if you just have a few percentages of body fat you're trying to lose and then people go to GLP-1, I'm like, why? Why are you doing that? Why not build muscle? Why not, like, let's mess with the metabolism. Let's work on sleep.

35:43Sal Di Stefano:Let's do all these other things. Even then, it's like you're trying to lose weight. like you're trying to restrict your eating like that's all like it doesn't equate to body fat

35:52Adam Schafer:like there's this like weird disconnect there it's yeah it's crazy i just speaking of which we were just talking about how you know eat really low enough calories don't lift weights you'll lose muscle there was a study that came out uh that is somewhat similar to what we were just talking about so it was a huge review on calcium and vitamin d supplements and so they did this huge review and they found that older people who took vitamin D and calcium, that it provided no meaningful protection against fractures or falls for most older adults. Okay. So most older adults taking calcium and vitamin D had no protective effect from the supplement.

36:32Here's why everybody, if you're not giving your bones a reason to be strong,

36:36Adam Schafer:you can take all the vitamin D and calcium you want. It ain't going to do nothing.

36:39Sal Di Stefano:You got to give the signal.

36:40Adam Schafer:It's like eating more food, but not lifting weights. You're not going to build more muscle you're just gonna get fatter yeah so taking all the bone nutrients or whatever so when i read a statement it's funny because that makes headlines right vitamin d calcium they don't help you your bone strength no no they do so misleading but you got to give your body a reason to strengthen its bones like do some resistance training that's right you do resistance training you get your vitamin d and calcium in check and you're gonna get stronger bones it works like clockwork i've had many clients have you guys had clients go through and do bone scans while they with you oh yeah it's it's so predictable yeah how much how the doctors always trip out on that

37:17Sal Di Stefano:you know they see results like that and it's like they should be teaching this should be like part of the protocol it's because how many of them are not don't strength train it's so rare i mean how how often do you guys or how like excited you get when you walk in and you see a doctor and he's like he's jacked you know oh yeah i'm like okay like oh he's gonna he's gonna get it or she's gonna get it you know what i'm saying it's like but so many times i mean it's it's better today it really is it wasn't that it was horrible 20 30 years ago i mean 20 30 years ago it's like you

37:47Adam Schafer:never saw a doctor like that the first time i had that so every time i get blood tests as a you know because i've been working out since i was a kid my ck levels could be a little elevated oh yeah and it's always through like they go through this process ask me questions what's going on or whatever and i eventually realized like oh it's because i work out and i have more muscle mass and I'll never forget first time I ever happened I had a doctor review my blood test he worked out and he looked at me and he's like oh this is by the way this is normal it's because you lift weight I didn't even have to say anything he knew he's like thank God but every once in a while it pops up still they'll bring it up to me

38:21Sal Di Stefano:and I'll be like you know that's because I work out right no it's super you know I'm getting I've had a handful of my friends I don't know if I brought this up on the podcast or not I think I talked to you maybe off air a little bit about cholesterol with friends of mine that I just wouldn't think that they have high cholesterol that all in all look pretty healthy. I don't know enough like every day what they're eating and doing stuff like that. But you typically think of somebody who's got that is like they have a really poor diet and exercise routine and they're both active people and keep their body weight in check, but both have high cholesterol right now and looking to fix it.

38:58Sal Di Stefano:And when you see somebody like that who, because I know you can eat like a ridiculous amount. Mine doesn't get affected. Right. But do you still recommend somebody, if they're in a healthy weight and they're working out, still to limit the red meat, lower some of that?

39:15Adam Schafer:So there's a difference from person to person. There are genetic polymorphisms where saturated fat has a negative effect on their blood lipids. And so I've had a couple of clients like that where we were doing everything right, and then we just had to adjust their fatty acid intake, and it did the trick. Now, is— Now, I could have saturated fat all day, all day long. It'd have no negative effect on my lipids. Every time they measure my lipids, they're like, these look like. Yeah, sometimes it's like pure genetic. And dietary contributions affect it a little. Yeah, so saturated fat will affect LDL in a lot of people.

39:50Adam Schafer:To what extent, depends. Sometimes switching to grass-fed meat makes the difference. And sometimes they need to do. Like, I had to have my client reduce their saturated fat and boost their other fat intake, like olive oil and stuff like that, fish. And it made a difference. Yeah, yeah. But it depends on the person.

40:06Sal Di Stefano:Now, being in a calorie deficit, will that make as much? It usually gets better. Yeah, I was going to say that probably in itself a lot of times will do. It's just someone could be over-consuming, go on a little bit lower-calorie diet for a little bit, minimize the amount of red meat you're eating, or switch to grass-fed.

40:22Adam Schafer:You know, by itself, by the way, unless it's extreme, blood lipids, and again, this is all, there's a lot of variance here. If it's extreme, then this is disqualified. but when you're out of range, blood lipids by themselves are not great predictors by themselves. Well, that's what I look at everything else. That's where,

40:39Sal Di Stefano:that's where I'm getting at with you here is because I feel like if that's the only thing they have, like if you,

40:44Adam Schafer:if you got good strength, you've got good, you know, fitness, your blood sugar looks good. You're, you know, all the other metrics look good, but then your lipids are a little, you know, kind of out of range, which is typically what it is. It's usually not like this major thing. If it's major, that's different. It's not a big, it's not a huge predictor by itself. I mean, you can look up the stats on it. If people don't believe me, look it up.

41:05Sal Di Stefano:Yeah, and this is the challenge I had with the advice with them was that I'm talking about two people that all other markers are good, and they're not in some, like, crazy, like, oh, boy, that's wildly. Just they're a little out of the range. And so it's like, does this person really need to reduce red meat? Do they really need to do that? By the way, one of them of the two, I know that he had just got done it. We had just gone on this kick. So I had told this story a while back. This is a buddy of mine who wasn't really lifting that much weights. He was doing a thing in his garage where he was just kind of lifting weights all the time.

41:39Sal Di Stefano:And he'd never consistently hit protein. And I'm like, that's all I want you to do is just – and so he really listened to the advice and was like, he's like, dude, this is crazy. I've never ate this much meat before. And then he ends up getting this blood test. Oh, no. Yeah, and then it goes up. So it looks like, oh, my advice of having him push that – no, granted, you obviously could still hit protein. and change your choices of meat and everything like that. But I would argue that he's probably okay and he's lifting weights. Because all other markers, he's good. It's like literally that was his only thing that he was kind of high.

42:14Sal Di Stefano:But I was just like, listen, when you try to minimize how much you're eating out, if you do red meat, go grass-fed.

42:21Adam Schafer:Sometimes cutting carbs will do it. I've had clients like that too. We didn't change that. We cut their carbs and then we saw.

42:27Sal Di Stefano:Now do you think that's because it probably put them in a deficit a little bit? I think so. Yeah, that's probably why. Because I just put him in a little bit of a deficit, and then that probably leveled him out a little bit. So it'll be interesting because I gave him that advice and sent him a link to one of our supplements that helped out. So we'll see what happens. But I was really surprised by both of them. And it sucked when it was somebody that I had just given. That was your advice. Yeah. And he was just seeing great results because he had never, you know, he put on like 10 pounds. Wow. Yeah, yeah.

42:57Sal Di Stefano:And you could see it on him. He looked good. He looked really good. and but he this is where it gets weird this is where it gets weird because you have this glp data

43:04Adam Schafer:you'll have uh a tip by the way there's an article that just came out so typical person who's using a glp is avoiding exercise so a majority of them are not choosing to yeah they're not it is alarming yeah bro it's hard it should yeah remember what i told you definitely don't want to you're not it's

43:23Sal Di Stefano:it's it's hard enough to be motivated to lift weights we're all busy we're all tired we all work a lot we all this okay take that and now cut your calories down to 1300 to 1500 for somebody that doesn't even train to begin with that's what i mean yeah yeah and you're going into deficit and

43:40Adam Schafer:then all of a sudden trying to get it's exactly what you said adam and this is this problem this is what this is what it says people's daily steps might drop after starting a glp1 prescription new research suggests yes why because people so here doctors at uhst john's hospital Illinois and others examined Fitbit data from people with obesity who were prescribed a GLP-1 medication. People's level of physical activity significantly decreased after starting a GLP-1 they found. Now, I'll tell you why. It's because they're cutting their calories way the hell down. They have no energy.

44:11Sal Di Stefano:One of the best things I did was when I did that was going into it like I think a client would go into it and not trying to game it, right? Because this is what I experienced was just low energy. I did not have a motivation I didn't have a motivation to work out at all much less continue increasing my steps or staying consistent it was come home from work and I wanted to plop down in my giant bean bag and just take a midday nap because I was just tired was so tired from it and so it takes a lot of discipline for somebody to continue to do the steps continue to do the workouts and then also push to eat when you're not hungry when you also know that I'm trying to lose weight

44:52Adam Schafer:Yeah, I'm trying to lose weight. Well, so my point with this is a lot of people are taking these peptides. They're losing lots of weight. Their blood markers are getting better, but they feel weak.

45:03Sal Di Stefano:Yeah.

45:04Adam Schafer:They're losing strength, and they have less energy.

45:06Sal Di Stefano:Yeah.

45:07Adam Schafer:And so what they're doing is they're just looking at the blood markers.

45:09Sal Di Stefano:Just looking at their markers.

45:10Adam Schafer:Hey, you're moving in the right direction. Right. Meanwhile, you have a friend who's like, dude, I felt so strong. I've got more muscle. I've got more energy. And his blood lipid numbers are a little off. Yeah. And so like, uh-oh, what do I need to do? I know. What are we really looking at?

45:22Sal Di Stefano:That's why I was so frustrated with it and was so caught. I think that's why I reached out to you. I was like, I mean, how do I want to advise him right here? Because I just got him to build 10 pounds of muscle on his body and do a good job. And now the doctor comes back and says, oh, your blood lipids are a little off. And now you should probably cut back red meat. I'm like, oh, man. This is killing me, doc. Yeah. So it puts you in that predicament of what's. And I don't know enough because it's not like I'm really coaching this person. So it'd be different if I was a little more.

45:48Adam Schafer:Yeah, see what happened. There may be something else.

45:50Sal Di Stefano:Right, right. Right. So I'm also careful.

45:52Adam Schafer:I'm having organic beer.

45:54Sal Di Stefano:Yeah, I'm also careful to not just be, oh, ignore the doctor, do this. You know what I'm saying? And so I'm like, okay. Speaking of that, that's a great transition. So you know how they have the World Cup going on right now. Yes. Like Scotland's in there. And I don't know, it's been years since they've really been in the World Cup. So a lot of Scottish fans flew in, and it was on the East Coast. It was in Boston. And so there's this statistic going around now. now that St. Patrick's Day is a big thing in Boston. It just goes crazy, right? They die the river and everything. Yeah, everything. Everybody's drinking, and so you can imagine how much beer sales are.

46:33So apparently it's been three times the amount of beer. Wow. Wow. Triple?

46:39Sal Di Stefano:You miss Scottish fans. Wow. Again, this was a report out there that somebody posted.

46:45Adam Schafer:It's pretty funny. This is like a really, you just made me remember this. This has been a terrible year for Italy. They didn't get in the World Cup, and they came out with that just horrible Ferrari. Oh, no. Italians are just destroyed, bro. My family is like, they're so depressed, dude. They're not in the World Cup, but we have an electric Ferrari. What the hell is happening, dude? Oh, God. An ugly electric Ferrari. That sucks, dude. Look at that. Look at this. Our Scottish soccer fans drinking all of the beer in Boston.

47:17Sal Di Stefano:Man, if you're a pub, you're loving it right now, huh? That's awesome. Champions. That is awesome. Did you see the clip? Speaking of the World Cup, it was comparing the New York Knicks celebrating after the Spurs loss and just all the fights and the trash. Oh, man. And then they showed Japan playing. Who did they just? Japan played somebody recently. I don't know who they played this last week. And I believe they lost. And they showed all the Japan fans afterwards. Crazy.

47:46Adam Schafer:Oh, cleaning up the stands? Cleaning up the stands. Japanese culture is very. Dude, I mean, talk about...

47:52Sal Di Stefano:Huge. I mean, it wasn't like one or two people. Like, all the Japanese fans that were in the stands stayed after the game and had bags and were picking up the trash.

48:04Adam Schafer:So I did judo as a kid and I did Brazilian jiu-jitsu as a young adult. And judo I did in a traditional Japanese... It's in Japan town here in San Jose. San Jose Buddhist Judo Club, one of the oldest judo schools. Yeah. And it was very traditional. and let me tell you the difference. You did Japanese Judo. We show up. We set up the mats. We sweep the mat. This is part of your, basically part of the class. You sweep the mats, get everything ready. It's very professional. At the very end, we clean the mats again. We roll them up. Brazilian Jiu-Jitsu is like, you show up like, hey, what's up, bro?

48:38Adam Schafer:How you doing? 15 minutes late, fist bump, you know, do your thing. Totally different. You know, this is a part

48:43Sal Di Stefano:of our culture I don't like, right? There's a bit, and I know in the world we can be known as the arrogant Americans, that there's so much that we can learn and take away from other cultures. And what a great – Oh, yeah. Admirable. Oh, 100%. You're in another country, in another team's stadium. Your team loses. You stay after the game and you pick up the – That's like a whole new standard. And it's like what's wild to me about that is those people are all strangers. It's not like a family of 10 people doing it. There was like hundreds of people that like the whole culture that just, that's what you do.

49:24Sal Di Stefano:You go somewhere, you make a mess. It doesn't matter if it's in a stadium, in a home or what that, like you stay and you clean up your mat.

49:30Adam Schafer:Do you guys remember with the big earthquake that happened in Japan? Was it the Fukushima power plant? Okay. And it was so radioactive that they needed volunteers to go down to help clean it, knowing that they would die. It was the elderly, right? elderly Japanese people volunteered. They volunteer because they're like, I'm already old, so I'll go down. Wow, that was so cool. It's such cool things about cultures like that. Yeah, I know.

49:57Sal Di Stefano:It's just wild to me to see hundreds do that. I mean, that says something about an entire culture if hundreds of people get by and like that. It's not to say there's not good people, and I'm sure there's somebody who's listening to this podcast like, I always clean up after myself. Well, you're one person. Like you're not an entire culture. I've always wanted to go there because it's such a great culture.

50:18Adam Schafer:But then they got weird stuff. Like some of their anime is really crazy. Like I wouldn't.

50:21Sal Di Stefano:Yeah. Like what do you guys do? Yeah. It's a super clean place. And it is the culture to do that, to clean up after yourself. And good luck finding a garbage can on the street because people don't walk and eat food there. They eat it where they buy it or they take it home or wherever they're going and throw it away there. So, yeah, there's a lot of like little frustrating things about Japan. but I really appreciate how detailed they are and how conscientious they are.

50:49Adam Schafer:Is it true that it's custom or it's part of the culture where like, I don't know, Fridays or whatever, everybody goes out with the boss and you got to keep drinking until he says we're done. So I never worked in the corporate world, but judging by the trains, I don't think it's just a week, you know, Friday. I think it's like Monday, Tuesday, Wednesday, hammered. Yeah, they get hammered. That's funny.

51:12Sal Di Stefano:I saw a clip after this and I don't know I think it was attached to this just like their culture and different things they teach and train and some of that they're showing children when they're really young this is to keep people from jaywalking right so you won't jaywalk as you get older so when they're really young there's like a stadium of kids and they probably look like the kids must be five to seven at the oldest so young like our kids age really young and they're all sitting like in a school setting and they show like a car full speed hitting like a child dummy. Wow. Yeah, yeah. It's like, yeah, show the kids.

51:47Sal Di Stefano:Here's what happens. Yes, yes. And so it's like one of those crash dummy like tests. And it's like there's like front row seats of it. And like all the children are sitting and they get to watch like what happens to this. It's like the red asphalt. Dude, I was just going to say that. Yeah, they don't even show that anymore.

52:03Adam Schafer:No. Come on. That was you had, if you got a point on your license or whatever and you had to go do traffic.

52:08Sal Di Stefano:Look up how they train a Japanese kids to not jaywalk and see if that pops up.

52:14Adam Schafer:They would show you a video in traffic school of horrible accidents. Horrible. Like brains. And I get it now. Back then I was like, yeah, wow, what is this? Dude, it didn't slow me down though. Hears children,

52:29Sal Di Stefano:crossing courses, hands up for all. Yeah, I'm not

52:32Adam Schafer:seeing there.

52:35Sal Di Stefano:There it is right there. There it is. This one here, the second video? Yeah, yeah, right there.

52:41Adam Schafer:Okay, yeah, yeah. You see it? Yeah, I see it, yeah. This can't be everybody. Oh, well, it's not available. It's Instagram. I'm not logged in on that computer. Well, I got to bring up some interesting science on our partner's super patch. So I was talking.

53:00Sal Di Stefano:So wild.

53:01Adam Schafer:So I had a couple of them on the other day. I don't remember. Where was I? I went somewhere, and I was with friends, and one of them was like, they noticed that had the patch on my arm like what is that i'm like oh oh that's what it was i was training my buddy who's a doctor right science guy doctor so he's like what's on your arm i'm like dude this is the wildest thing yeah great person to talk to oh perfect you want to go and sit down i gotta explain this this is the craziest thing i said it's called haptic technology and so there's no it's not transdermal there's no chemicals there's no medicine in it there's no supplement in it it's literally just a patch that sits on your skin and the design on there creates tension on the skin and actually changes uh you know how we can measure your brain waves to match brain waves that would be like athletic performance or for sleep or for whatever and his face of course is looking at me he's like get out of here bro i'm like listen we talking about i'm i'm the big i was the biggest skeptic biggest skeptic i sent him all the studies i have i've yet to hear for a moment oh yeah i want to sing it bro there's like a dozen so people need to understand this he did his homework there's a dozen peer-reviewed studies on super patches patches and how well they work and they're the studies are wild it's not like a little effect no it's wild they work yeah it is really crazy yeah so have you which so i use the sleep one all the time the pain one i

54:21Sal Di Stefano:use like crazy pain one yeah it's a it's a i compare it to and i think when i think when i brought this up i i brought this up before and you actually looked up it is the exact person the studies that show what percentage of pain i said i said it feels like if i have a level eight it brings me down to like a five yeah or something five or six somewhere on that's like taking it

54:42Adam Schafer:down yeah which and i compared it to taking an ad in the pain study it's as effective as yeah

54:48Sal Di Stefano:like advil never has never felt miraculous to me but if i have pain or if it's not as loud yeah But yeah, it definitely dulls it. And it works. We know it works. Obviously, it's been around forever. Everybody uses it. And so when I use that patch, I'm like, this is what it kind of reminds me of. Only I'm not taking a pill. It's like this patch I can put on. And then you looked it up. And what the research shows is the same. So they have one for athletic performance.

55:11Adam Schafer:Yes. And they use them. That's the one I want to try. So they have one. So here's the deal. So it's measurable. It's about as measurable as caffeine, which is actually quite measurable. However, if you're an athlete, you have to use it consistently for you to notice the effect because you can have a day that's off or whatever. But it's measurable. That's what the study shows. So I've used that one. I've used the pain one. I've used the sleep one. I've used sleep one too. And then there's one called joy that's supposed to help with mood. And I think it works. And it's really weird. I'm still skeptical.

55:41Adam Schafer:I use the sleep one. And what's cool is that. What's the liberty one? I should look up what liberty. They name them. They have names on them. And I'm like, I don't. I have that one and I was like, what does this one do? I think it just gives you freedom. Yes.

55:55Sal Di Stefano:The sleep one improved my REM. So I consistently measure my sleep already right now. That's what the study showed. And so it improved my REM. Oh, Liberty Patch,

56:04Adam Schafer:better mobility, balance, stability, strength, and control. Oh, cool. Yeah. Yeah. So they have a whole bunch of these, dude, that are pretty, there's one that boosts metabolic rate. I got to look at the study on this. I still am skeptical. Even though I use it. I know. And these are peer-reviewed studies. I still... Because it just seems so woo-woo.

56:22Sal Di Stefano:It's a whole new category of science.

56:24Adam Schafer:It really is. They invented or essentially created a whole new area of research. I'm really curious to see how it spreads out. Because I know he was addressing the pro sports market, and they're doing wild things with athletic performance. But just to see if it really does pervade culture.

56:43Sal Di Stefano:Well, isn't the science behind Braille is very similar when you think about it? Like, we just take that for granted because it's been around for a long time. But you ever think that somebody blind touches a bunch of dots and can decipher it? Yeah, decipher words and sentences and language.

57:04Adam Schafer:Well, that's how it started. And what he did with the research, because he's an engineer, we did a whole podcast with him. I know. I'm going to make it real simple. It's a long podcast. He literally took, there's tons of data, tons of data on, I think they're called EEGs, right? That's the brain. Is that what the brain, look it up because I don't want to get this wrong. Tons of data. And there's EEGs on people in all kinds of different states of mind. He created an algorithm that could sift through it all. And then like an engineer, he tested different techniques and there's way more that goes into it.

57:34Adam Schafer:The guy spent, I don't know,$40 million of his own money, I think it was. and he would just put it on people and measure their brainwaves. He's like, oh, cool. This one's producing the brainwaves that seem to produce better athletic performance. And then they would test it and they ran the study and then sure enough, it works. I mean, basically, he's an engineer. It's wild, yeah. I know. It's really, really crazy. Anyway. That's super cool. Favorite shirt from Viore. What's your favorite? Stratotech for me. Yeah. Hands down. I'm on the jacket right now. That's the one that I wear all the time.

58:01Adam Schafer:Yeah. All the time. I'd have to say Stratotech. That's the one with the pocket, right?

58:05Sal Di Stefano:No. I think this is Stratotech. got one on right now yeah okay you have the strata on i like yeah it's a little thinner but it has a

58:13Adam Schafer:pocket on it and it just it fits like a glove like it's very yeah yeah and you're still stuck on the

58:18Sal Di Stefano:jacket i am i bought those i bought another one you know that right you got two now yeah i ordered a third one you got three now yeah yeah so i just are they different colors are you gonna see yeah no of course i mean i guess it's a fair question i have like five of the same color pants you know

58:32Adam Schafer:i'm saying so i guess it's a fair question that's how i wear clothes i mean it makes sense i feel

58:36Sal Di Stefano:like the pants like the you having the black pants and all go together but it's uh no they're they're i just like how light they are i like that i can dress them up or down and so they look really they look really sharp if i want to look dressed up um if i want to be casual in them so it's one of the things that i love about biore so i brought up the stratotech because i was wearing

58:56Adam Schafer:stratotech to uh went to a church event with a bunch of uh friends and right away people recognize now that I have, Viore is such a recognizable brand now. So someone's like, oh, Viore, I like them. So we started talking and they're like, how do you know them? Like, oh, they sponsor the show. I've been working with them for a while. And they're like, how long have you been working with them? And I was telling them, we worked with them before they had, they had one physical location. It was Encinitas, right? That was the only one. And they were just tripping. Like, what do you mean? It was all online.

59:25Adam Schafer:We grand opened their first physical location. Nobody, a lot of people didn't know who they were. And now everybody knows.

59:31Sal Di Stefano:Yeah, we were the official first sponsor and partnership they had ever worked with. We reached out to them. So I explained this to a lot of friends and people that we know that have started a podcast that asked me questions about partnerships. And I said, you know, we really did it different than a lot of people I know in the space. Most people just they'll take whatever companies reach out or who will pay whatever amount. Where when we built this, we originally were going to do no ads, no anything like that. I was like, there was no reason. We didn't need to. That wasn't the mission. Obviously got to a place where we had lots of companies that were reaching out, none that we were really interested in.

1:00:09Sal Di Stefano:And I thought, well, why don't I just try and see if I can go after brands that we like? And I got to credit Taylor because Taylor was the one who introduced this, who worked for us way back in the day. Yeah, T-Dog. T-Dog. I don't know if you guys remember this or not. I know I've said it to you before, but the big motivation of hiring him was, I mean, he's a good 10, 15 years younger than me. And I like to think that when I was younger, I was the cool kid who was on all the hip trends. I'm fully aware I'm not that cool guy anymore. I'm totally okay. I'm a dad now. I'm not cool. I'm not hip.

1:00:48Adam Schafer:Too much to keep up with.

1:00:48Sal Di Stefano:Right, yeah, it's just a lot. It's a lot of work to stay up on the trends and stay on that. But I love that, respected that so much and know how important that is to the generation coming up. And he was that kid that I knew that was young enough and distant enough from my age that was like I was. And he was always on the latest, newest stuff of everything. And so that was a lot of the motivation of bringing him on the team is like, I want somebody who is up and up on all the latest brands and trends. And so I remember when he brought Viore to me and he's just like, we got to get with this brand.

1:01:23Sal Di Stefano:And so we reached out to Joe and the founder and basically presented to them. They're like, I don't know who you guys are. because they didn't know who we were at the time. And I was like, listen, I think this is right up our alley.

1:01:36Adam Schafer:We're going to make you a household name brand.

1:01:39Sal Di Stefano:I didn't pitch it like that. What I did say is we had a very loyal audience. I really like your brand, and I think that it fits our demographic really well. Gave them like a sweetheart deal and told them this is a sweetheart deal. We can't afford to do a partnership with this forever, but let me prove to you that it's a worthwhile partnership. and so i made that pitch like that eight years ago yeah eight maybe maybe longer maybe longer they're one of the first that's cool yeah they're one of the early early partnerships like 90 of my wardrobe i think all of ours i mean i have so much better it's because they're always constantly um you know the one thing i get upset when we do these ads for them is uh they always have like new stuff coming out and i don't even keep up with all of it and then occasionally i'll go into the store.

1:02:27Sal Di Stefano:I'm like, damn, I didn't even know they had all this. And we work with them. And so, you know, they're always coming out with new great stuff. And so it's an incredible brand. I love everything they do.

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1:03:14Adam Schafer:This one does. It's not just for digestion, by the way. It helps with skin, helps with mood, it helps with sleep, it even helps with recovery. That's what all the data shows on beneficial probiotics. And again, seed is the world's best go to seed.com forward slash mind pump use the code 25 mind pump and get 25 off your first month of seeds daily symbiotic back to the show our first caller is alex from washington alex what's up dude hey don't know welcome back dude what's up guys yeah i think uh it was february last time that we talked yeah so what's happening let us know a little uh little review and then update.

1:03:52Yeah. Yeah. So when we first met, um, my personal goal was to lose fat. Um, at the time I weighed about two Oh seven and I had just taken a DEXA scan and it said I was around 30 % body fat. So I met with you guys. I followed the advice to like just prioritize protein, daily steps and increase healthy fats. And since then, I've lost over 20 pounds. So I'm about 183 now. More importantly, I just feel really good. So I'm focusing on protein and activity instead of obsessing over, you know, every single calorie. and that made the process a lot more enjoyable, a lot more sustainable for me. And so I feel like I've been able to build healthy habits and I've been able to maintain a flexible metabolic lifestyle for months now, which has been really nice with the stage of life that I'm in.

1:04:55You guys gave me MAPS anabolic and I really enjoyed it. It was really nice to try something new. I'm not typically like a full body guy. I'm typically like, uh, we're doing shoulders today or we're doing chest today, but it was really nice to try something new. And, uh, I felt like my body really responded to like a new type of stimulus. So that was awesome. Basically at this point, like I've lost weight, I feel good. Um, I'm just trying to figure out what my next steps are. So I've, uh, I've noticed a little bit of strength loss. Um, my goal right now isn't to bulk, but I would like to get some of that strength back.

1:05:34I am really liking how lean that I feel. I probably still have some body fat to peel off. So I don't know if I'm in like a recomp mode or, or what, um, I can kind of get into my calories too. My calories have actually gone up as I've lost weight and like my metabolism has increased. So I feel like I'm in what you guys have called like the Goldilocks zone. Like, so that's awesome. Um, just want to get a little stronger. It's a little, uh, you know, disappointing to, to like feel a noticeable strength loss in all the core lifts.

1:06:06Sal Di Stefano:It's pretty, it's pretty common when you drop 20 pounds, you know, so that's, and, and I think you're actually in a really good place. I'd like to hear a little bit about, uh, cause it's awesome that you've been able to kind of do this intuitive of eating, what would you say is like, uh, like if, if you have what you think is not a great day eating or what's, what's the things that creep into the diet that were not ideal or like would not be a, what you consider a really good day. Yeah. A really good day. Like it's just a really good day is like being on it all day and it's like chicken and rice, uh, beef and rice.

1:06:39It's just like, you know, getting good fiber. It's, it's hitting my protein. A really bad day is like, I don't hit steps. I'm short on protein. I go out to eat with the family. Maybe I have, you know, some wine or something for dinner. Um, you know, that, uh, creates like a poor sleep that night. And I'm kind of dragging the next day and I'm trying to like, like catch up the next day. So.

1:07:05Adam Schafer:Well, let me pause you there for a second. Um, cause I have a couple of questions before we get into kind of what you considered the bad day, right? Yeah. Let's talk a little bit about the strength changes that you noticed. Can you give me an example of where a lift was and where it is now? Yeah. I, so I used to, uh, be able to rep out like one 85 on an incline barbell bench for three, four sets of 10 to 12, like pretty, pretty easily. I felt really strong in that lift and I'm really struggling on five by fives. Now, um, I'm able to hit five sets of five, but, um, with the same weight, with the same weight, but I can't do any more.

1:07:43Adam Schafer:Okay. Um, so, so here's what you want to do with strength when you start to lose weight. Um, and now this isn't true necessarily for beginners. Uh, a beginner will often see strength go up as they lose weight. And so this can sound confusing to somebody who's experienced because they'll drop weight and see strength drop and be like, am I doing something wrong? Yeah. Uh, but it's expected when you're experienced, it's expected to go down in strength when you drop weight. What you want to look at is your strength to weight ratio. So if you were doing 185 for 10 and you lost 20 pounds, uh, your weight to strength, your strength to weight ratio would be the same if it went down to 155 for 10, 20 pounds down.

1:08:27Adam Schafer:Does that make sense? Yeah. Yeah. It sounds to me like you've maintained your strength or maybe even gone up a little bit. If we start to look, and so you could do this with your lifts. You can say, okay, how much was I doing for one rep here? How much am I doing for one rep there? What did my strength to weight ratio? And if you're losing weight and keeping your strength to weight ratio around the same, you're totally winning. Yes. You're doing a great job. Yes. Okay. Yes. Sweet. Okay. So that's number one. Now let's go back to what you defined as a bad quote unquote bad day. Yeah. What we need is a complete picture of what that actually means.

1:09:01Adam Schafer:So I need more information. When you're going out with your family and you're eating out and having a little bit of wine. What are some of the good things out of that day? I mean, from a nutritional standpoint or no, let's look at the big picture. Oh, okay. Yeah. Big picture. I mean, it's, it's a great social bonding moment, like with people who love me and care about me and it means a lot to go and do things like that. So from that standpoint, like it's a great day. Good. Because what you're talking about right now, Alex, is you're, you're, moving towards what would be considered a lifestyle of health and fitness.

1:09:38Sal Di Stefano:I'm so glad you went that direction with him because it's where I was heading, which was, because I can tell just by looking at you from here, you're healthy and fit. You're in a good place. Now, does that mean, could you be more ripped and maybe you want a little more of that? And what comes with that is sacrifice. So maybe less of those days that Sal's talking about for more abs. and so and and so yeah and i wrestle with this all the time and and like and i have to make that choice of like do i enjoy every friday night i can have a couple glasses of whiskey and enjoy good barbecue ribs with my wife and not count calories and you know what i'm not going to look like stage adam that way definitely not you know i'm saying or yeah and if i'm in a season in my life where i'm like you know what i want to ramp it up a little bit i'm going to have less less of those for a while.

1:10:26Sal Di Stefano:And so I think you're kind of in that place right now where I think you're in a very healthy, balanced. And I think if you just keep kind of going the way you are, you're going to slowly just keep re-comping, getting strong, getting a little bit fitter. If you wanted to see that faster or you wanted more leanness, then you, you just, you would have less of those days. You'd have less, less of those days, uh, and you'd have more abs, but then you have to ask yourself. And I always encourage people, go through a season where you do that. Make those sacrifices. Get shredded to prove to yourself that you can say no to all those days and see if you're happier.

1:11:01Sal Di Stefano:Most people are not. You know what I'm saying? Most people, they get there and temporarily go, this looks badass. And then they go, but boy, I missed that night with my wife. And it would have been really nice to have that popcorn and that movie. And so I think you're right there. At least that's what I hear and I feel from you is that you're kind of in that place right now.

1:11:19Adam Schafer:Yeah, you're doing a good job, dude. You're actually kicking ass. You really are. There's a couple things you could do when you eat out if you want to make it a little bit more conducive to fitness goals. What I'll do is I'll still go out and enjoy myself. I just won't eat carbs. That's really easy for me to avoid. So I can have the steak and vegetables and the glass of wine. And so now the calories are a little bit lower. um you know there's there's little things like that but you know fitness isn't life uh life is not fitness fitness makes life better yeah you know like on people's deaths exactly so like on people's deathbeds people never say i wish i worked more or i wish i had better abs or i wish i avoided you know that dinner with my wife nobody says that i want that on my tombstone people people may say i wish i took better care of myself so i didn't get a heart attack like that might happen but oftentimes what they say is i wish i spent more time with my family or especially you know so so you're in that phase where you're like man i'm getting this lifestyle that's really improving the quality of my life and what i would say to you bro is just stay the course yeah the mistake you can make right now alex is to start to look at it and everything's going good and then start to be like how can i make this happen faster and that can be a mistake that can be a trap um As far as programs are concerned, I see you asked the question about MAPS Powerlift.

1:12:39Adam Schafer:I think that'd be a great program. Okay. Yeah. I wasn't sure where to go from here. Again, I'm in a really good spot right now where I'm not focusing on every detail. I just want to stay the force and continue to build strength. Not really sure what program, but I know you guys have a program like Powerlift, so I wanted to get your input.

1:12:59Sal Di Stefano:Yeah, I think Powerlift is a great program. And my advice following it would be when you're hungry, feed. So like if all goes well, your appetite will increase while you're going through this. And feed yourself, but make good choices. I mean, allow that. And if we do that correctly, it should make this real natural reverse diet for you where the calories keep going up. We should see strength go up. I don't really care what the scale because you're at a good weight. I don't need you to be any lighter than what you are. So, I mean, if the scale goes to 187, who cares, especially if strength is going up, that's a really good sign and appetite going up and eating more.

1:13:39Sal Di Stefano:So I'm really, that's what we're watching is to see that and feel that. And I think, uh, you will lean out in the process and you'll lean out not through dropping weight on the scale, but through building more muscle. And so, yeah, that'll probably, have you, have you done another, uh, scan since you did the 30 % one? Do you know where you're at? You know, I, I actually haven't. And I didn't because I realized it kind of just robbed me of my happiness before. And although it sent me down this path of like, you know, doing something about it. Like Sal, I think last time we talked, it was like, it sounds like it stole the happiness from you.

1:14:10You know, basically. And I was like, you know what? I think it did. Bro, you are in such a good place. Yeah. You're in a good place.

1:14:16Sal Di Stefano:That's a good place, bro. That's a good place. You're literally on the right path. What I do love is that my calories, like when I, I was at like 1900, 2000, really trying to cut. And now I'm eating whenever I'm hungry. I'm at like probably 24, 2 ,500. The last time I actually tracked all day and I'm not gaining any weight. So I'm maintaining around one 83 at like 24, 2 ,500. So my, yeah, it's crazy. It's crazy. My metabolism is firing. I don't want to cut any more calories. I'm at about 8 ,000 steps a day. Yeah. You know, some days are lower. Some days are a little bit higher, but average about 8 ,000.

1:14:53So like, I think I'm humming along. and I have you guys to thank because I feel like I have that you guys talk about metabolic and lifestyle flexibility where I call it a bad day but it's not a bad day like I go out and I have that flexibility where I can go and do whatever with my family and then I can still maintain the goals that I have like big picture so it's pretty sweet success story

1:15:19Sal Di Stefano:and honestly if you're probably falling around 24-25 and we go into power lift and you eat when you're hungry. You'll probably go up. You'll probably go up around 27, 2800, maybe even 3000 calories and be able to still kind of maintain your body composition when you're out. I'll tell you what.

1:15:34Adam Schafer:So at this point, if you, you know, just the only advice I'd give you is cycle through our programs and just focus on the physical aspect of it. So like power lift is great. I think symmetry would be phenomenal. Bridge everything. After that. And then you can look at different programs and look at, see what looks fun.

1:15:51Sal Di Stefano:My advice, I give all callers callers or people that we're coaching is either symmetry or performance cycle through once a year that'll address any imbalances it's got unilateral work it's got rotational stuff in there and the one bad thing about anabolic and power lift if you just ran those all the time is you'll get really strong but you're not addressing a lot of the imbalances rotational stuff unilateral stuff and that'll keep you healthy take care of those joints long term so as long as you cycle through one of those two programs every year and just keep keep on this path you're good man nice my my other question as i was doing anabolic um obviously there's barbell squats i know you guys talk about doing barbell squats all the time um man my shoulder my right shoulder is so uncomfortable holding the bar back there i'm not sure what to do so i've opted for belt squats hack squats i've gotten strong but i know that i would like to be strong at back squats and i have a lot more to give there but i just i i rack it because my shoulder can't take that position where do you feel the pain yeah i mean it's hard to describe it so i can describe it this way when i do a shoulder press with dumbbells i can keep my my elbows slightly in inwards so there's no pain at all But when I start to go all the way back, like a full blown, like behind my neck, it starts to just really feel super tight and uncomfortable in my right shoulder.

1:17:19Adam Schafer:Okay. So you, so, um, you could definitely fix that. There's some scapular issues there, a little bit of peck tightness, maybe bicep tendon tightness. I'm going to send you prime pro and in prime pro, uh, start doing the mobility movements for shoulder and scapula and practice those daily and get under a bar. get under a bar you don't got to squat but get into a bar focus on squeezing the shoulder blades down and back grab wider on the bar that might help and then just practice holding that position without pain but do the mobility movements in prime pro that'll take care of that okay sweet i will thank you guys all right dude thanks for calling it keep it up alex yeah yeah i appreciate

1:17:59Sal Di Stefano:you guys thank you take it easy what a success what a great story yeah what a great story you

1:18:05Adam Schafer:You know, it's funny. If being ripped was the way to happiness, then the happiest people -

1:18:12Sal Di Stefano:I mean, I'm so glad you went that direction because that's where I was heading with him. I wanted to hear him define to me what was good or bad, right? And so I could hear that. Because I could tell he looks great. Oh, he lost 20 pounds. Yeah. And so he looks very healthy where he's at. So, and you know, this is the, I think this is the trap when you start to see great results is it's similar to the money trap. You start making a little more money, More money. You just keep moving the goalpost. Yeah. And then it's - You get more paranoid. And you continue to sacrifice things for moving that goalpost.

1:18:42Sal Di Stefano:And so, you know, you have to ask yourself if this thing that you call a bad day and you challenged him on it was like, well, what was so bad about? Well, no, I had a great hanging with my wife, doing all that stuff. It's like, hey, you want to get down to 8 % body fat? Just do less of those. Yeah. And then ask yourself, is that worth that? Like, are those abs worth less of those days? And if it is, hey, so be it. Who am I to judge? that's up to each person but it's like you're in a really great place

1:19:07Adam Schafer:I'm going to say this again if happiness was defined by being ripped then the most ripped looking people would be the happiest people and here's the truth they're not they're far from the happiest people it is not the path to happiness no matter how much they sell it on social media

1:19:20Sal Di Stefano:but I do think and that's why I said it to him that there is value I think everybody has to figure out their path well there's nothing like experiencing yeah there's nothing like saying I'm going to do that for and you could like man dedicate three months of your life it's not your whole i mean it's a small part of your life three months and make all those sacrifices be the person who carries their tupperware around you know say don't go out to those dinners don't have that drink do that thing for a while get those abs and then ask yourself like am i happier am i did this make me better and if it's not if the answer is no and if it's and maybe maybe what you find is there's some if there's somewhere in the middle of that where you know and i feel like this has kind of been part of my own journey of figuring out what that looks like.

1:20:03Sal Di Stefano:And it's like, you know, I know there's a balance where I want to enjoy that drink. I want to enjoy that dinner. I want to enjoy that popcorn. But there's also times where I'm like, I don't need to do that.

1:20:13Adam Schafer:Why am I eating candy watching a movie? Yeah, exactly. It's just like, it's Tuesday.

1:20:17Sal Di Stefano:It's Tuesday night. It's not a big deal. Exactly. You know what I'm saying? But then there's times where it's like, oh, this is a really nice night. I've got no kids, me and my wife. It's like, yeah, I'm going to enjoy that night. Totally. Our next caller is Amber from Texas. Hey, Amber. How you doing? Hey, guys. How are you? How are you? Just trying to stay cool over here in this heat.

1:20:37Adam Schafer:How can we help you? So this is a follow-up. I called in earlier in the year about starting a GLP, and then Sal yelled at me, and he's like, you shouldn't be on a GLP. I'm just kidding. He was very honest because, you know, I had said that I had a history of an eating disorder, and so I shouldn't have been on it. But I wasn't going to do this follow-up because I probably don't have the answer or, you know, the follow up that maybe not saying you're hoping for, but I didn't stop the GLP. I did have the dose, but there was an episode that I listened to where a mother was considering putting her teenage son or something on one.

1:21:14And I was like, you know what? I need to follow up because the GLP gave me a whole lot of anxiety since I've had it. My anxiety has gone down. I'm not blaming it all on that, but it was just so bad that I was you know what let me call in let me do a follow-up and be honest so being honest I did not stop the GLP I'm on a truce appetite compound but I did have the dose so I am able to eat more and my anxiety did go down once I started having that dose and since then I went and I've got blood work a couple of times and my gynecologist gave me a diagnosis of something called adenomyosis I don't if you guys have heard of it.

1:21:50Adam Schafer:I'm familiar. Yeah. So, yeah, so I have that. So I have a hysterectomy that's scheduled for August and I was also low on testosterone. So they were going to put me on pallets, but then I remembered you guys talking about Vitabella. So I actually just signed up with them. I started my testosterone shots yesterday. And so with all of those changes, I'm, you know, I'm still on the GLP. I'm doing NAD with the shot. I'm doing the testosterone now, the 0.1 milliliter, the small dose, and I'm doing the vitamin D3 daily. With my upcoming surgery in August, my hysterectomy, they're going to leave the ovaries in.

1:22:25Should I change anything as far as my training, my nutrition? Like what should I do to prepare for the surgery? Should I take advantage of the testosterone and try and get as strong as I can before surgery? What do you guys suggest? I know it's a lot of information.

1:22:39Adam Schafer:Yeah. Thanks for calling in. And so I do want to address, First off, I'm going to be very clear. None of us are doctors here. So we're personal trainers. So you're going to be hearing - Well, you guys have helped me a whole lot more than my doctors have. Let me tell you. I'm going to give you some answers based off of my experience with clients and some speculation. Okay. So just take it for what it's worth. I will say this. Some people do experience anxiety with GLPs because they do have an effect on resting heart rate. They will increase resting heart rate pretty predictably. And the stronger ones tend to do this more.

1:23:11Adam Schafer:The data on retitrutide shows that it raises it more than trisepatide. Trisepatide seems to raise it more than semaglutide. And so for people that are very prone to anxiety, that may be a side effect. Now, it's not widely observed. A lot of people lose weight, get better with their anxiety, especially people who suffer with obesity and stuff like that. The other reason why sometimes people get anxiety on a GLP is their coping mechanism is food. You take away the food. I still have the anxiety. What do I do now? You know, type of deal. So that might be another mechanism, but what you're saying isn't unheard of.

1:23:47Adam Schafer:So I'm glad you kind of lowered the dose. Okay. So adenomyosis. So this is where the cells, there are cells that kind of proliferate and grow. Yeah. They grow into the uterus. Yeah. And so they're basically removing this and they stop that from happening. It's a big surgery. It's a pretty big surgery. When you look at the relationship between testosterone and this condition, there seems to be no or a positive association, meaning raising testosterone may actually help because this condition is estrogen related. I want you to ask your doctor and confirm everything I'm saying, okay? Because I could Totally be wrong.

1:24:32Adam Schafer:So you got to get cleared from them first. Now, from a fitness perspective, it's always best to go into a surgery. Strong. Stronger and heavier. Yeah, stronger, well-fed. Not just more muscle, but more body fat. Yeah. Okay, so I don't know what body fat, you don't like that. What body fat are you sitting at right now, Amber? I don't know. I don't weigh myself. I don't take my body fat measurements. When I was signed up with Vita Ballard, the doctor, I said, do not tell me my weight because it's still pretty triggering for me. But I know I've lost at least 20 pounds maybe that, yeah. You're pretty lean.

1:25:07Adam Schafer:You're better off going into a surgery with more muscle and fat, not just muscle. That's going to be protective through the recovery process. So people who go into surgery who are weak and or low body fat do very poorly. people who go in with a lot of muscle with low body fat don't do super great. They do better, but they don't do super great either because they don't have stored energy, which is body fat. So if you really want to do well, I would go on a bulk. Now that doesn't mean eat a bunch of garbage because there also may be an association between insulin resistance and your condition. So I don't think you should eat a bunch of garbage, but it probably is a good idea to gain weight going into the surgery.

1:25:54Adam Schafer:It'll make your recovery better. Okay. That makes sense. It's scary, but I will try to eat more. Yeah. Because you're going to need some weight to lose. You know, when you get a hysterectomy, you're going to be recovering. You're not going to be able to do much. You need weight on you for your body to use as energy. Your appetite's going to be low and you're not going to be moving much. So you need to go in with some stored energy. Does that make sense? That makes sense. Yeah, that makes a lot of sense. So bulk and maybe just, I'm doing like a full body routine about three times a week. And I didn't want to change it when I started the test just to see if I get stronger with, you know, if just adding the testosterone alone made me stronger.

1:26:37Because I did get weaker with the GLP. My strengths did go down. So I guess just staying on that same training up until the surgery.

1:26:46Adam Schafer:Yep, yep. But definitely increase your calories. Keep lifting weights. testosterone should be totally fine. Clear it with your medical professional, with your doctor that is doing the procedure. Let them know, hey, I'm on testosterone replacement therapy. Are there any contraindications? Do I need to go off? Is it going to affect anything for the surgery? Do I need to do anything else? And then just see what they recommend and go with what they say. But from my understanding as a trainer, and I'm talking to you, so this would be different advice for everybody else, gain some weight and then go into the surgery.

1:27:23Adam Schafer:That'll be your best bet for recovering from the surgery and bouncing back.

1:27:27Sal Di Stefano:Do you see that as possible being on the GLP-1? Can you eat more? Being on the GLP? Yeah. Probably not. I'd probably have to get off of it. Or yeah, probably have to get off of it. That's why I asked because I would consider that. If you're already, you already feel like it's work to eat what you eat now and this is where we're at, probably consider even lowering the dose more or eliminating it for this period of time. You can always go back afterwards, but if you're already struggling to eat what you eat now and we're asking you to eat more during this period of time, that's probably going to be tough.

1:28:08Adam Schafer:Yeah, you don't want to be catabolic going into a catabolic state. Okay, that makes sense. Yeah, surgery and recovery is really catabolic, so you want to go into a kind of anabolic. uh so what's your body weight at now amber do you have an idea she has no idea she has no idea i'm gonna guess about 120 i don't know i mean people ask me like it's to the point where people are asking me like are you okay like do you have some kind yeah yeah yeah yeah when's your surgery uh august 13th okay can you think you gain 10 pounds by then i can whether or not i mean i'm i'd have to probably talk with the therapist while i go through it to do that or just, you know, just, I guess my thing would be thinking about the end goal.

1:28:52You know, what would my future me thank me for? And, and just being able to come back faster for work, for my kids, for, for life. And yeah, yeah. It takes a lot of mental, I can physically.

1:29:02Sal Di Stefano:Are you going to, are you going to listen to us this time? I feel like you didn't listen to us last time. I kind of did. I halfway did. I'm afraid the same thing's going to happen here. I feel like you're nodding your head. I feel like you were nodding your head last time and then you got off and you still - I was. Yeah, you were. I was nodding my head. We're having a very similar conversation here where the answer is -

1:29:23Adam Schafer:You don't want to be really frail after your surgery. No. That'll happen. No, I don't. You might come out of it really frail. Yeah.

1:29:29Sal Di Stefano:Yeah. Okay. Yeah. I don't know if I can gain the full 10, but I can promise you that I will either decrease or get off the GLP. And I'm promising myself this. that way again after I have the hysterectomy I can come back faster because I'm a workaholic I need to get back to work like the day after surgery I think 10 is minimum I think that's a very conservative so I just want to stress that because if you half ass listen to us I'd rather tell you 20 pounds and then you half ass and give me 10 okay well then tell me 20 I think you should shoot for 20

1:30:02Adam Schafer:we got August so what are we in right now June let's do this Amber here's what I'm going to do I'm going to have you on in 30 days So that'll give us some time before your surgery. And so we'll do another update. And if you don't do what we tell you, okay, I'm going to chastise you on air for everybody. Okay. Okay.

1:30:25Sal Di Stefano:All right. Yes. Okay. We'll see you in 30 days. Yep. All right, guys. Thank you. Bye-bye. Bro. Yeah. She didn't listen to us the first time. No, no. She lowered the dose, she said. Yeah, but to an area where she still is not eating. I know. You know?

1:30:43Adam Schafer:Listen, being really obese going to surgery, bad outcomes. Being frail going to surgery, worse outcomes.

1:30:49Sal Di Stefano:I remember this conversation. I mean, I obviously remember Amber because we've met her before, but I couldn't remember the exact conversation we had. It's coming back to me right now. We were very adamant about her being off a GLP. I know.

1:31:02Adam Schafer:There's no reason for being on it.

1:31:03Sal Di Stefano:She has a prior eating disorder. Yeah, I know. And so somebody who has, so for the listener, do not. If you had an eating disorder. If you have an eating disorder in the past, a GLP-1 is a horrible idea. It's heroin. Horrible. Yes. Horrible idea. Any dose of it, horrible idea. It is dabbling in something that you already, I mean, it's like you said.

1:31:25Adam Schafer:The sense of control that people get from restricting themselves when they have an eating disorder is a big reason why they have the eating disorder. Yeah. Now you have a tool that gives you more power to restrict. It's heroin for the person with the eating disorder.

1:31:40Sal Di Stefano:Yes. And no dose of it is a good idea. It's not a good idea. And so, and now I remember this conversation. And look it, we got off the call and she, quote unquote, half listened to us and still is not a good place. I want to know what she said in Spanish. I know. It sounded sexy. Adios mio. It sounded sexy. I'm not doing anything you're telling me, you moron. Yeah. Yeah.

1:32:04Adam Schafer:i'm sure somebody went in the audience

1:32:06Sal Di Stefano:our next caller is kennedy from missouri what's up kennedy what's happening good how are y 'all good good how can we help you dude um so a little background i started working out when i was about 17 and started listening to y 'all around the same time so about 2017 um and then in 2019 I had a bad work accident and had glass full on me at work and cut my leg open and so I was out for about six months and I lost probably 30 40 pounds and so when it came to putting that weight back on I I didn't do it correctly I know that um It was just eat, eat, eat, trying to get as much of my weight back as possible.

1:33:00And then just like seeing myself, I kind of like fell out of love with it. And now the beginning of this year, I kind of started like really getting back into it. Like I worked out the whole time, but just never like continue to track my calories or anything else. so at the beginning of the year I was at 196 and um just not the way I wanted to be and so I have been cutting for just to get back to where I want to look like and then I was going to try and put some mass on um after that so since January I've lost about 20 pounds um my strength stayed about the same so i haven't i don't feel like i've really messed that up any um but i just want to know do you guys think i know you guys talk about um like increasing calories and adding mass and it helps you lean out differently than so i was just wondering your eyes's opinion on that

1:34:05Sal Di Stefano:and how that would go yeah i'm curious to the uh the the look that you're trying because it says goal is to lean out down to 165. You're a six foot tall dude. Yeah, I was just going to want to get like I'm 180 ish right now. 178. I think it's the last time I weighed in, which is a good weight for you. And I'm about 20 percent body fat ish. I had a scan last week. So, okay,

1:34:34Adam Schafer:let's back up for a second. Kenny, first off, you've been listening to us since you were 17. So I appreciate that, man. That's really cool. Yeah. What happened with the accident where you cut up your leg, any nerve damage? Yeah, my whole... So, I worked at the local glass company for a family friend. And one day, I was moving a few mirrors for him. And they ended up slipping and falling on my leg. And so, they shattered and cut basically from, I'd say, like four inches below my knee to it's like it's like a horseshoe down my leg that just like fellate off basically but yeah so it cut basically to the bone um so yeah my whole right side leg is from there from where the cut started to down it is pretty much numb but i have full function of it it's just that outer portion is pretty numb to the touch wait okay so it's full function so you don't have a yeah okay well that's good yeah okay yeah i got muscles so okay so you can squat bilaterally there's no like big difference between right to left balance is good okay okay dude all right sounds like it was very traumatic though yeah yeah it was rough all right you still think you're dealing with that a little bit um i think there's certain things like i can't do or it feels weird i guess maybe not can't do i can do everything but like i know like lunging with that leg back is it's really tight like my achilles got shortened or something and it's really tight on the back end but i can do it it just feels awkward what about psychologically what did that do for your for like body image and stuff because it sounds like you were like you're working out had a good you know relationship with it that happened i'm just you know kind of paraphrasing right that happened and then you're Like, I lost all this weight because for six months you're healing.

1:36:38Adam Schafer:And I got to gain weight, and you said you did it the wrong way. And now you're kind of, you know, you're trying to eat real little. I can see what calories you're eating right now. Do you think that there may have been a psychological impact from all that, in all honesty? Yeah, I think for a long time there was. It felt like I wore pants for years after it. Didn't want to wear shorts. They had two drains in it, so there's these two little scar holes where the drains came out. They're still there. And being a big athlete, not being able to play the sports I used to play, that bothered me for a long, long time.

1:37:24But other than that, I wouldn't say it was a huge psychological thing. I mean, yeah, definitely. The sound of glass still bothers me. something drops and that still freaks me out. But, um, I think it's been long enough now that I've like really prayed about it and talked to family members and doctors and stuff like that about it. And it's has helped. So good,

1:37:53Adam Schafer:man. Yeah. Uh, spoken like a good man. You're a tough dude. Cause that that's rough. So I think you're still dealing with some of it and I can see it in your diet. Uh, you know, it says you're eating 15 to 1900 calories a day which is really low well after i emailed you guys it was i emailed you all after i listened to a podcast and i think adam was talking about his wife and a reverse diet and had her somewhere and i was like okay if she's eating that many calories like i'm way too far under yeah yeah and so i'm at like 2100 now uh but i'm at like 185 grams of protein a day too low yeah it's too low brother you're lifting six days a week six days a week yeah yeah and yeah physical job no i'm office job okay so um so here's what i want you to do uh and you tell me if this is realistic for you okay yeah uh i don't want you to track all i want you to track is your protein and i want you to eat when you're hungry and i mean eat until you're satisfied.

1:38:59Adam Schafer:We're going to let your calories go up, brother. Now, if you were to track, I'd have you immediately go up to 2 ,600 calories. Immediately. And then after that, I'd have you go up even higher. But I think the tracking may be part of the problem. And so, whole natural foods, hit your protein. Don't do the thing where you eat the lean protein. Eat the fatty cuts. When you're hungry, eat. Eat until you're satisfied. Six days a week, a strength training is too much. I think we could put you, I have two programs in mind that I think might be good for you. Tell me what sounds better. We could do something a little bit of bodybuilding focus or you used to be an athlete.

1:39:38Adam Schafer:Would you like to get some of that athleticism back? Because I have another program I can put you on. Yeah, I would. That's my main goal is I want to be athletic and when the time comes and I have kids, I don't want this leg problem to be a problem. I'm sending you ass performance and I want you just to hit your protein and eat when you're hungry bro yeah and stop weighing yourself you're i and just i want to address how

1:40:00Sal Di Stefano:i started the conversation with you where you're at uh because follow the advice exactly where it's laid out at 20 and 180 pounds you don't need to go anywhere on the scale like we can you could be 10 body fat and 180 180 pound like this this so what i'm trying to say is that a good goal is not to move on the scale at all especially down uh you're at six foot tall you could be 180 to 200 pounds and be lean and jacked and so there's no reason to go down like let's build muscle and you'll lean out so you'll if you ate more if you ate more and followed mass performance you're you would get leaner and probably stay the same way yes okay so i did buy uh maps aesthetic at one point that's a lot yeah yeah it was it was hard yeah i loved it i can only i can only imagine on 1500 to 1900 calories too that's a lot at that point i was still i wasn't really tracking at that point that tracking has only started since january i was like i can't stand being this big

1:41:04Adam Schafer:or feeling this big and aesthetic aesthetic's the wrong program for you do performance i mean go ahead and hit your protein and eat when you're hungry bro what i think i'm trying to get to like your training like have you ever thought about working with a coach and not just you know working out i just feel like there's a little hesitancy with the legs uh performance and its strength which i bet you you know you're making a lot of strides and you're not seeing it because nobody's there kind of reinforcing that for you i mean it would just be something to consider just because a lot of times we get it in our head because of past things and a lot of athletes I've trained before have had injuries and it's a really hard hurdle to get over again.

1:41:47Totally. When you start to get somebody to reinforce the fact that you're making a lot of progress in stride when these incremental angles, like now I can actually cut better. Now I can actually jump and I can do all these performance moves again. You get more confidence in that and I just feel like maybe somebody to just build that confidence in your blanket because I guarantee you've probably made a lot of stride and a lot of strength there that you're just probably not seeing yourself.

1:42:16Sal Di Stefano:Kennedy, were you a runner or a wrestler? I was a I played soccer and men's volleyball. Oh, okay. Yeah, I'm just curious because your idea of like the weight into your height ratio, like it's like you do not have to be that light. I mean, Justin, I'll tell you, you're six foot. I'm 235. 285. 35. My bad. My bad. I mean, you don't want to. I don't want you any lighter than that, bro. You're plenty light. You know what I'm saying? Let's build some muscle. Let's eat some food.

1:42:51Adam Schafer:You can very easily build into what you're looking for.

1:42:54Sal Di Stefano:Yeah. Yeah. For sure. And it might be a mental thing from high school. Just being like. This is one. Of course. Yes, it is. That's why I asked that. The reason why I asked and why I thought maybe you were a runner or a wrestler is because this tends to happen with my runners or my wrestlers is my runners and wrestlers are so obsessed with keeping their weight down because they need it for their sport and so they're they're obsessed with a number on the scale when it's like dude you could totally weigh 20 pounds heavier and have the body you want or whatever so uh you have that you have you have that mentality

1:43:25Adam Schafer:a little bit so that's why i assumed that kennedy listen i want you to have fun i want you to start enjoying this again dude yeah like like fall in love with it again when you follow maps performance here's how I want you to feed yourself hit your protein and then feed yourself for performance man I need more energy I gotta eat more that's what I want you to think am I moving better am I stronger am I faster this is fun that's what I want you to focus on I don't want you to focus on the scale or the mirror or leanness I want you to focus on am I enjoying this am I having fun can I move better that's gonna move you in the right direction yeah

1:44:00Sal Di Stefano:I'd love to check back up on you after this too yeah you wanna get back on in 60 days

1:44:03Adam Schafer:let's talk with you again

1:44:05Sal Di Stefano:Yeah, sure. All right, let's do it.

1:44:06Adam Schafer:I'm sending performance to you. Yeah, and let's just talk about your strength improvements in the next conversation. I want to hear all about it. Okay. Sounds good. You got it, man. We'll see you then, dude. Thank you all for everything you do.

1:44:19Sal Di Stefano:You got it, brother. Right on. Thank you. I thought for sure he was a wrestler or a runner.

1:44:24Adam Schafer:Oh, well, soccer's close.

1:44:25Sal Di Stefano:Yeah, and volleyball. They both, I know, try and keep their weight down in their light. But that's what I – It's a lean physique. Bro, six foot tall and 180 is small.

1:44:33Adam Schafer:Small. It is. And I think it's more than that. He loved, because he said this, he loved fitness. Had a tragic accident. And when you're a fit person, when you're an athlete, and then suddenly you can't do anything for six months, and you come back, you're looking for control. And so this has become control. Well, did you hear him also?

1:44:54Sal Di Stefano:He said there was a past high school food thing. Yeah. So he had some food stuff and keeping body weight down low. So, I mean, the fact that his goal, I mean, you guys didn't hear him, but it's written up here that he wants to be 165. No, I know. What? No. 165 and six foot and you're tiny. And you want to be athletic and strong? No. No way. That's like frail. No way, dude. Yeah, no, he should be at least 180.

1:45:22Adam Schafer:And we also, we cannot understate the trauma that being unable to do what you want physically for six months. Yeah. Do you know how depressing that is? No. I was just sick. You got to love how a man describes it.

1:45:36Sal Di Stefano:That's why I said he's spoken like a man.

1:45:38Adam Schafer:He's like, no, I think it's okay. I'm on the glass. Yeah, sound of glass. Sound of glass freaks me out. Sends chills down my back.

1:45:45Sal Di Stefano:I'm fine. No, you're not. That's why you need, I don't know. That's why I kind of just talk about the coaches. You need another person. Actually, a sports psychologist would be good. Yes, exactly. Yeah. Exactly. That's actually, maybe we'll give him a contact. Why don't you send that? A contact, yeah, for him to maybe pursue that. At the very least, we'll be there for him.

1:46:04Adam Schafer:I know how depressed I get. I was just sick for a day, bro. For one day, I'm in bed, and I'm like, I'm depressed. I couldn't imagine six months, bro. I'm going through that, you know?

1:46:13Sal Di Stefano:Well, and if you add the extra layer of that, if you admit that you had like a weight thing in high school, and then you watch yourself. Dude, forget it, bro. You know? Yeah, no. Completely dwindle away. Freak out. Then you overcompensate and go the other direction, put on a bunch of bad weight. Oh, my God.

1:46:27Adam Schafer:Our next caller is Sophie from the UK. Hi, Sophie. How you doing, Sophie? Hi. Nice to meet you. Nice to meet you as well. How can we help you? Thanks so much for taking my call. Before I start, I just want to say I've been listening for a couple of years, and I want to say how much I appreciate the way that you, your ethos, really, how you strive to educate and share knowledge and inspire, but also that you stay curious and you keep learning and you challenge yourselves. And you allow yourselves to be vulnerable. Yeah, I think that's admirable. Thank you so much. I appreciate it.

1:47:00Sal Di Stefano:What a nice compliment. How can we help you? I actually have a question about my husband. It's not about me, but he knows that I'm talking to you. It's two questions. One is related to back pain because he recently had an episode of really bad back pain. But his fitness is good. His mobility is good. His core strength is good. So we're looking for advice about that. And then just what you'd advise for long-term health and longevity for him in terms of exercise and nutrition.

1:47:31Adam Schafer:Okay. So do you want me to give you some background about his back? Yes, that would help a lot. Okay. So he's 54. He has a very sedentary job. It's a very high pressure job as a police officer. He works really long hours. So he usually leaves the house at about six in the morning. He gets home maybe at 7 p.m. He gets on average, I would say, six hours of sleep on weekdays. He's always kept fit. So he cycles maybe 40 miles a week. He swims a couple of times a week. He does a bit of weights and chin-ups, and he does maybe half an hour of mobility every day. Lots of stretches, things like glute bridges, that kind of thing.

1:48:16Some Romanian deadlifts, but with no weights at all. Over the years, he's had back problems several times. The worst time was probably about 15 years ago when we thought it was a herniated disc. And then every few years, he'll have an episode where his back goes into spasm. And it takes him maybe two or three weeks to recover. His recent episode of that was about three months ago. So he felt his back stiffening up. He went to the physio. He went to the osteopath. They told him to keep moving, which he does. They told him to stay mobile, which he does. They gave him all these exercises like glute bridges, which he does.

1:48:55and then after the osteopath visit he got noticeably worse and one day he sneezed and this caused acute pain i mean properly he had to go and lie in bed for two days it was so painful but our national health service didn't really do anything about that he hasn't had any scans or anything at all. So the really acute pain morphed into something sciatica like. It referred down one of his legs. His calf got very stiff. He got pins and needles. And then gradually it improved. So he's done all the exercises that he's meant to do. It's improved. His back doesn't hurt anymore. His calf isn't stiff anymore.

1:49:40But obviously we're interested in avoiding this in the long term. what can he do to prevent this kind of thing reoccurring yeah good uh thanks for calling in

1:49:52Adam Schafer:and thank you so much for what you said uh in the beginning uh he's had no scan so we don't know if there is uh herniation or okay that would be very helpful because it sounds like there may be now this isn't a death sentence no but it would illuminate uh what to what the issue is because it does sound nerve related because of what you described with the leg pain and the calf stiffness. And so sometimes you can have a herniated disc or a slipped disc, or there could be bony growths on the spine, the bones of the spine that can press on a nerve and cause those issues. Now, I think what he's doing is preventing a lot worse so it could be a lot worse could it be better uh possibly

1:50:46Sal Di Stefano:but i think a scan would would give us a better idea is there i would i would also want to know if have you guys peered in is there any correlation with the when this is flared up with uh like have you gone back and been like okay what is that that week been like stress sleep and like maybe the lifting routine that week like did was there is there a certain time where a certain exercise that he has pushed that week was there a certain level of stress at work at the time was it a really poor week of of sleep that week is there any been is there been any correlation to the when he gets these flare-ups or something happens during during to that week leading up to that that i would want to peer into that if you guys have at all we we've never looked at that specifically no i can tell you that when this happened three months ago it was a particularly bad time for it to happen because he was um he was on promotion at work he was basically standing in for his boss so at work it was extremely stressful and extremely busy but we haven't looked specifically you know to try and make a link between each episode and whether he was sleeping less or whether there was more stress.

1:51:57Adam Schafer:Well, you did say he sleeps about six hours through the night. There's a strong correlation between suboptimal sleep and injury and pain. Very strong correlation.

1:52:09Sal Di Stefano:And that'll be exacerbated if it's during a time of high stress. Yeah. High stress. And or if there was something compromising that he might've done in his lifts, like let's say that was a week that he was kind of pushing his strength a little bit, doing a little more than usual. And so there could easily be a connection of, wow, you had a lot of stress going on. You already don't sleep really well. And then also is the day that you decided to do that extra run or you decided to do a little more weight on this exercise. There could be a connection there. And just what the advice would be, I think he's doing a lot of the right things, right?

1:52:40Sal Di Stefano:To Sal's point, to mitigate what's happening. The next layer or level to this until we find more information out would be like being mindful of those weeks. Like, hey this i got a lot going on stress works if there was ever a time i really prioritize getting more sleep or maybe i back scale back a little bit on my training this week because i so i being more aware of that in in those moments so just to kind of bring this together because sometimes

1:53:05Adam Schafer:when people say stress and sleep it sounds so general and so like oh that's the answer they give when they don't know what the problem is type of deal but if you look at the data the things that you could do. So they've actually tested this. Like what are the things you could do to dramatically increase risk of injury in a workout? And they've tested things like not warming up, lifting with loose form, having a poor night of sleep the night before. Poor night of sleep the night before is the worst. And it really has to do with how it affects the central nervous system. So the central nervous system is what controls and organizes all the muscles.

1:53:43Adam Schafer:So let's just say for, just hypothetically, I don't know if this is the case. We don't have a scan, but let's say he does have a herniated disc. And so it's kind of all, it's always there. Let's just say it's near one of the nerves that can cause some of this pain. It's not doing anything there yet, but it's there. And what keeps it from causing pain is his muscles are well organized. He's got good core stability and everything's keeping everything in check. But then when you have cumulative stress, so here's what happens with poor sleep. You can have really bad sleep. You can have a night where, you know, people with infants knows what this like.

1:54:16Adam Schafer:You'll have one or two nights of one hour of sleep, and it's like, I'm dead. But you can also have what's called cumulative stress, where over months and months and years, I just kind of have suboptimal sleep. Central nervous system gets affected, and it's not able to organize muscles in the right way. What it starts to do is tighten things up. So it starts to limit ranges of motion in areas that it believes it needs to protect. So let's just say that your husband's body has identified, which it probably has, an area of instability. Let's just say it's in the lumbar spine. Through stress and lack of sleep, it'll tighten that area up and prevent mobility, which in the short term may be okay, but in the long term can actually cause more problems.

1:55:00Adam Schafer:And so this is kind of what happens. So the number one thing I would do is to try to prioritize sleep, maintain the movement, prioritize sleep. Here's the other thing that I would look at. I noticed his weight was 135 at 5 '11", and he's also vegetarian. Okay. I would look at supplementing with – he's already taking creatine, it says. I would try to supplement. He's already taking protein. I'm assuming he's getting at least 130 grams of protein a day. Do you know? He doesn't track, so we have no idea really. Okay. Okay, so I would like to see him hit about 150 grams of protein a day. And then I would also, he's taking a multivitamin, which is good.

1:55:45Adam Schafer:I would also take an additional methylated B vitamin supplement. I would take vitamin D in addition. And then I would definitely take some essential fatty acids, like high EPA fish oil would be a good idea. If eggs could be on the menu, eggs would be phenomenal. Typically, vegetarians respond well to eggs. if not uh then then you can skip that eggs are totally on the menu we have our own chickens oh good good so keep doing that really nice eggs but the essential fatty acids help with inflammation uh they help with central nervous system function protein is great for recovery i think the sleep would be the best thing because he saw physios he saw people who understand movement i'm assuming they correct they looked at his movement they looked at his movement patterns and they probably gave him some exercises like you said uh i i my guess is going to be it's the cumulative uh kind of stress over time which is coming from sleep well and to close the

1:56:47Sal Di Stefano:loop on what i was saying and then what sal has added imagine a day like the like we were just talking about this period of time he's doing the body high stress at work he gets a less optimal night of sleep than what he normally typically does so it's even maybe a little worse just slightly but a little worse and that that next morning is the morning that he does his swim or his cycle or this thing and even though that's a healthy exercise that those are good movements is that his body is tightened up because of that stress that lack of sleep what what sal is saying from the central nervous system and he goes and does these movements and and that's just enough for that nerve to hit that and he's and then he freezes up or or what would happen in his case is

1:57:23Adam Schafer:he did an involuntary movement that was very fast like a sneeze yeah and and so those tight muscles can't react the way that they're supposed to. And if it hits a nerve, so it sounds like it's nerve related. Uh, when you have nerve pain, it's sudden, it's hard and it's, it's debilitating. It's like, boom, I can't move. Um, and that's typically a nerve type related issue. So if let's say he has a week like that or a bit, or, or a night or two of really not enough sleep or whatever, would you advise him to try and cut down on his exercise? Yes, yes.

1:57:59Sal Di Stefano:It would be more recuperative. This would be a great time for it. You know what, honey? Maybe today's the day for the sauna. Or a walk. Or a walk. Or just a stretch, a walk, more recuperative type of stuff.

1:58:12Adam Schafer:Yeah, you're just reducing the intensity. That's right.

1:58:14Sal Di Stefano:So not a cycling day, not a swimming day, not a strength training day per se. This would be a better day to do something like that.

1:58:21Adam Schafer:To encourage you, Sophie, let's just say he did get a scan and they did see, oh, here's some structural stuff that's going on. How many times in the last 10 years has he had this debilitating kind of back pain? Well, the kind of back pain that he had this time around, he's only had maybe twice ever. Normally it's extreme stiffness and I've always thought it was muscular. And he's had that maybe every few years. That's not bad. If he has a sleep, no, no, no, listen. It's actually what it is.

1:58:52Sal Di Stefano:It's a testament to him doing a lot of the right things. He's done a lot of right things. I've worked with people.

1:58:56Adam Schafer:I would guess that if he got an image done that they would see something. I've had clients like this where they look at the image and they're like, whoa, So I'm surprised you're not hurting all the time. And it's because of their fitness. But that doesn't mean he can't get better. And I really do think with his job and six hours of sleep, five days a week, you can get away with that for a little while. But if it happens long term all the time.

1:59:22Sal Di Stefano:Well, paired too with a very physical demanding active job. Or just stressful job. Yeah.

1:59:27Adam Schafer:It definitely wears. It's cumulative is what happens. And so if he could get an extra hour of sleep every night, I think it would reduce these episodes. Yeah, he's trying. He's trying, but it's hard. And what's your take on exercises like Romanian deadlifts? Is that something he should be not doing or with very little weight? Or is that something that's protective if you can work up?

1:59:51Sal Di Stefano:It can be protective if you work up, but it's being mindful of what we just talked about too. Because a time for him to work up would not be that weak, right? So if he's getting, it's a good rest. He's fully recovered. Yeah, he's fully recovered. He feels great. Hey, good time to try and get stronger in that lift. It is going to be protective for him. But being mindful of not good night's sleep, really stressful at work right now, this might be the time where I'm working inward.

2:00:15Adam Schafer:At this point, he wants to maintain the skill of these exercises more than anything. So when he goes in to do the exercise, more often than not, it's to be able to do it. not necessarily to push it or to build muscle. Those are going to be more rare occasions when everything's going great and I feel amazing. But more often than not, you practice them so you don't lose the ability to do them, which does keep make them protective. Cause if you stop doing that, let's just say stop doing that. Cause he's scared of it over time. He'll lose the ability to do it, which increases risk of injury. Okay.

2:00:50Adam Schafer:Does that make sense? It does. How difficult is it to get an image where you're at? Can you, can you request that or does it have to be like, it would have to be done privately. The health service will basically refer you for a scan. If you're dying, I mean, we asked and that's pretty much what they said. I mean, here's what it's done privately. Here's what a scan would do. A scan would give you, here's what the issue is. Here's what we see. And then you have the image and then you could take that to a physio who then might have better information. I mean, I'm pretty confident.

2:01:27Sal Di Stefano:I think you would be too, that they're going to probably see, it's just a matter of how much the bulge disc is going to be. Because I think he's done a phenomenal job. I've had clients with incredibly bulging discs and never had any pain because they're healthy, they're fit, they take care of it, they do all the things. And then I have others that have nothing but yet have all this crazy chronic back pain. And so people can live with a bulge disc and for the most part be pretty healthy and fit. He's doing a lot of the right things. I think the next level or advice I have for you guys is just being more mindful of the week-to-week what's going on.

2:02:03Sal Di Stefano:He's not changing his job. That's going to happen. You know what I'm saying? Those things are – so he can't control whether he's going to have stress or not. He's probably not going to get a lot of sleep. But knowing that, hey, this was an extra stressful week, this was also an extra – not good night at rest, and this is also the day I would have went and done that. Cycling for X amount of miles, not a good day to do that.

2:02:22Adam Schafer:If you do get an image, if you do get scans done, make sure that they look at everything, not just discs, but is there spinal stenosis? Can we look at the narrowing of the canal? Not just if there's a disc, because there's a lot of things that could cause pressure on the nerve. So if you do go pay out of pocket, make sure you say, okay, are we looking at everything? Not just like the discs. Okay. All right. in that case can i ask you a last question about just more general fitness and nutrition because i don't know if you can see how much he does this is a person who never sits down either way i mean at work he sits down a lot it's very sedentary he spends the whole weekend gardening uh even when he's watching telly once a week he does the ironing at the same time he never sits down so he can see that i'm doing weights at the moment i'm on your concierge coaching program which I'd be really happy to say something about if there's time at the end of the call.

2:03:22So he hears me and sees me doing weights. And he's the kind of person who thinks he's never doing enough. How much should he be doing? You know, he's probably doing a set of pull-ups every day and some kind of random upper body weights once or twice a week. What should he be doing? More, less, none? What do you think?

2:03:48Adam Schafer:I think I'm looking at it and it looks okay, but I think the sleep is the big issue. Okay. I'm going to keep pointing in that direction. I think the sleep is the big, because he's doing a lot of activity. Yeah. He's moving a lot.

2:04:00Sal Di Stefano:And so I think if he. It sounds like, to me, it sounds like the challenge is going to be telling him what not to do. Yeah. Right. Is that. So I think he's doing all great things. And so long as he's rested, stress all that, He just needs to be mindful at those times when this is peak stress at work. This is the least optimal sleep we've been getting. This is probably the time. Take it easy on the weights. Take it easy on the cycling. You can still do it, but just be mindful of it. Don't push that extra mile of cycling. Don't increase the weight on the overhead press today.

2:04:34Adam Schafer:Sophie, if he went from six to seven hours of sleep at night and changed nothing else, it would be life-changing. it would be within a week it would be life-changing strength gains he'd have mental clarity less pain it would feel like he just uh took 10 years uh got 10 years younger one more hour of sleep if he could prioritize that it would make all the difference in the world yeah when is he doing his

2:04:58Sal Di Stefano:work i'm assuming he must be doing these workouts before work is that what he's get up really early or something what's he do yes he gets up really early he would be huge okay he would be better off sal getting somebody sleeping in and doing less work and less activity yep so if if he's sacrificing sleep to go do this stuff that's not good no if if that's impeding on an extra hour early i mean i don't know what your guys lifestyle looks like but well he tries i mean we go um he probably goes to bed but doesn't fall asleep sometime between nine and ten and then he gets up either at four or at five.

2:05:34And he does maybe half an hour of mobility and then he cycles to work or part ways. Yeah.

2:05:40Adam Schafer:So, so what you would do Sophie's, uh, cause he sounds like, uh, a guy whose mind is racing. He's got a lot of ideas. It's hard to kind of wind down. Uh, so what I would do is when he gets home, it's going to sound funny. Uh, do you work Sophie? Are you, are you, uh, yes, I work. Yeah. I work mostly from home online. So what you would do is when he comes home it's candlelight uh that makes a big difference no electronics uh we're reading paper books i mean this sounds silly but for people serenade him i love that idea and what what shall i do with my two teenagers oh yeah i forgot to ask you that well that throws a whole wrench you both have exams at the moment yeah yeah but you know you get the idea is like you create this kind of environment that brings the cns down yeah which allows them to fall asleep because what happens is we hit the pillow and we expect our bodies to be ready for sleep when it takes about an hour or two for our bodies to prepare for sleep.

2:06:38Adam Schafer:And that has to do with things like light, the light that you're exposed to, activity. So what you can do then instead of candlelight, this is what my wife does and it works really well, is we got salt lamps and we put them in the house and we turn our lights down and we go by salt lamps. And it's a nice glow. It's a really nice environment. And it does help everybody sleep better. so something like that less electronics um and just kind of wind down and you know show him this and hey look he sounds like a very focused focused individual you know do a 30-day challenge 30-day challenge of seven hours of sleep at night see what happens it would be it'll it'll blow his mind at the improvement he feels from that all right i'll try that thanks so much for the advice

2:07:18Sal Di Stefano:you got it sophie and i'm glad you're enjoying these yeah yeah how's the concierge going Oh, yeah. Okay. So I wanted to say I've been doing the concierge coaching since January, and that was to get help with reverse dieting because I lost some weight last year. I wanted to reverse diet. I thought that that was terrifying. And it's just a shout out for your coaches. I've spoken to Tyler, to Marissa, to Cole. Cole especially. I think it's not a given that this fit 21-year-old guy on the west coast of America is going to relate in some way to a 55-year-old woman in the UK with two teenagers. So I think your coaches have great knowledge and coaching skills, but also they're good at listening and adapting, and they have really good communication skills.

2:08:11And what's really nice, I think, just coming back to my ethos point at the beginning, is that I feel like everyone's singing from the same hymn sheet. so I find that really reassuring that if I listen to your podcast I hear one thing your coaches are saying the same thing and I've seen really great results so I won't say thank

2:08:30Sal Di Stefano:you for that I think it's incredible feedback thank you Sophie thank you so much we never

2:08:34Adam Schafer:if you ever hear somebody compliment you on your kids that's how we feel right now I appreciate that they're great they are great thank you so much thank you all right thank you so much yeah

2:08:45Sal Di Stefano:bye all right that's the best thing to hear yeah by the way especially on a concierge because concierge you get you could get different coaches each time and so lower cost version for people

2:08:57Adam Schafer:yeah and you're still working with different coaches each time but but so the fact that they

2:09:01Sal Di Stefano:they all are that tells me they're doing a great job of communicating with each other with keeping notes on all the clients and stuff like that and then of course what she's saying so that's awesome

2:09:11Adam Schafer:yep totally but yeah back to her husband um i think the sleep would make the biggest difference yeah he's doing too much he's just doing a lot if you're if if he's got something early something

2:09:20Sal Di Stefano:there yeah if sleep if if sleep is his main thing that we i think we're all pointing to and all the things he's doing activity wise is impeding in that yeah you got to cut back on it that's right they're none of and this is such the the hard thing because you the stuff that you lit like if you just looked at what she wrote that's why we didn't jump to that right away it's all good activity yeah it's not too much activity but if it's impeding on the sleep in order to get all activity and he's already a healthy fit guy it's not like he's you know 50 pounds overweight he's got an issue like that like this he doesn't need to be doing all that he'd be far better off sleeping in at least two or three days of that week moving i would move those cycling swimming type activities that he probably enjoys to the weekend yeah and like hey do that on your off or cut them in half.

2:10:05Sal Di Stefano:Yeah.

2:10:06Adam Schafer:Thanks for listening to Mind Pump. You can find us on Instagram. We'll see you there. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

2:10:51The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources, at mindpumpmedia.com. if you enjoy this show please share the love by leaving us a five-star rating and review on itunes and by introducing mind pump to your friends and family we thank you for your support and until next time this is mind pump