2899: How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula

17:22Sal Di Stefano:makes gives because you're comparing the same thing of just like what he says makes sense but i like what i liked was he's giving is like you know an oreo cookie is something that somebody would grab to snack on and they might and maybe someone would even make the argument of like i'll just have two or whatever like that but it's the nutritional value if i sat down with a bunch of

17:40Adam Schafer:Oreos in front of me. I'm eating two sleeves. No problem. You put a plate of... Dunk it in milk. You put a plate of hard-boiled eggs in front of me. I'm not eating 10. I have because I forced myself. Maybe two or three.

17:52Sal Di Stefano:And that's why I think it's such a cool comparison and a really smart go-to strategy for people that are really trying to discipline themselves to eat whole foods that need a quick... Man, hard-boiled 10 to 12 eggs that you keep in your refrigerator and when you feel like that craving for a snack, that's a whole natural food. Yeah, go grab that and eat one, two, three, four of those if you want and see how filling they are and then how nutrient dense they are and get in the habit of things like that.

18:22Adam Schafer:That's it. So that's step one with diet and there's only one more step, everybody. You eat one gram of protein per pound of target body weight. So whatever weight you're aiming to be is how many grams of protein you're eating a day and you eat it first in your meals. That's it for your diet, everybody. Whole natural foods, one gram of protein per pound of body weight, eat it first. Just do that with the diet and the workout part, and you're going to crush, which leads us to the last step. And the last step is here because this will be a wrench in the whole thing, okay? If your sleep is off, it will spike appetite, spike cravings, reduce recovery, make it difficult for your body to want to burn body fat and build muscle.

19:03Adam Schafer:They have some really interesting studies that have been done on this where they take Two groups, same sub-calorie diet, same workout routine, one group poor sleep, one group good sleep, and the poor sleep group loses tons of muscle in comparison and less body fat.

19:19Sal Di Stefano:What's the correlation with poor sleep and inflammation too? Interesting, I noticed this. I'm coming off a really bad week of sleep. When I was out in Truckee, I had a really bad sleep. Came back home, was actually really excited to get back home. to my eight sleep and get some good rest. And a lot of stuff going on in my head right now. I got a lot of business things going on and had two bad nights of sleep. And notice that I'm holding a good, and my diet's dialed right now, so I'm eating really good. So I'm eating really good. Everything's back to normal. But I have not had good sleep in almost a week.

20:00Sal Di Stefano:And I noticed that I'm holding like an extra eight pounds of water on me right now. Is there a direct correlation? Because a lot of times I know that what happens is I have bad sleep, then I have cravings. Your diet's thrown off. Yeah, my diet's thrown off, and then that makes sense for me for the extra. But my diet's actually really in check, but yet I still see that I'm holding a lot of water.

20:23Adam Schafer:Yeah, poor sleep will increase systemic inflammation. It also decreases your pain tolerance. So your pain sensitivity goes up, and it can look like cold intolerance or heat intolerance. I don't know if you ever noticed that when you're like underslept, how like you're just cold, it just feels colder or you just feel more pain. And I think it's a combination of it. Poor sleep wrecks everything, which is why this last step is so important, which is for 90 days, try to have perfect sleep. For 90 days, go to bed at the same time and wake up at the same time. Now here's the deal. You want to lose 15 pounds, it's yours.

21:00Adam Schafer:It's yours in 90 days. Follow those five steps. Lift weights daily, one to two lifts a day. Walk after your meals. Only eat whole foods. One gram of protein per pound of body weight. Eat it first. Have really good sleep. And 90 days later, you will have lost 15 pounds of pretty much pure body fat. And I just want people to understand this. 15 pounds of pure body fat looks very different than the way people normally lose weight, which is eight pounds or so of body fat and the rest being muscle. So this is a dramatic change. And with the strength training, I think a lot of people not just see muscle retention, but maybe even some muscle building.

21:35Sal Di Stefano:Yeah, I like that you say too, because even if you didn't see the 15 pounds on the scale move per se, you'll look 15 pounds. Very different. Yeah, yeah. Very different. Because one of the things that could possibly happen following this as closely as you're saying is you could very easily lose 15 pounds of fat, but actually add a few pounds of muscle along the way. So maybe the scale only shows you moved seven, 10 pounds, but you've lost 15 pounds of fat and you've added muscle, which will dramatically make a difference. Totally, totally.

22:03Adam Schafer:So I got to tell you guys what I'm going to be using because I have a Juve light at home, but my wife's primarily the ones that use it, the one that uses it. But I'm going to go use it on, because I just started jujitsu again. I'm getting those mat burns that you get from rolling on the mat, which you get when you're not like proficient on the mat because you just don't move right. Right. And they suck. Mat burns suck. And you don't feel them until you take a shower. I didn't even know I have it. And the water hits it. It reminds me of turf burn a little bit, dude. So I'm going to hit the juve red light on it because I know it speeds up.

22:34Adam Schafer:The recovery. Yes, it speeds up healing of skin. So I'll report back to you guys.

22:39Sal Di Stefano:You know the other one it does really well, because Katrina the other day too, we went driving and we had the tops down all day, and she got all red. Oh, yeah. While sunburn. What it does on sunburns is wild. Yeah. Yeah. I see a huge, I don't know how much you've used it or not like that. I don't know if I've used it for sunburn, yeah. Yeah, we don't get sunburn really that bad, but you sit in front of it in front of the sunburn, and it's wild.

23:02Adam Schafer:Have you seen the studies on how it improves eyesight? I've heard about it. Doug, look up red light therapy and eyesight improvement.

23:12Sal Di Stefano:I know it does because one of the questions I got asked was, do I need to wear? Do I close my eyes or wear? Yeah, and I'm like, no, I believe you can actually look at it because it actually is healthy.

23:21Adam Schafer:Which, it's a little bright, so at first I'm like, huh? But no, it does. It improves with dry eye disease. trimacular degeneration. Wow. Yeah, it actually, why? Because it, I mean, remember the red light, that type of light powers up mitochondria in the cell. So whatever cells it shines on are going to work better, including the eyes.

23:43Justin Andrews:That's interesting because I've felt like a slow decline, especially because like a little bit of a blur and a little bit of a watery kind of thing in my eyesight. You're getting old, dude. And it's just, you know, it's one off, like, you know, a month. I have one day like that. It's been like a consistent now. Like, it'll be a couple days I'll have that. I'm like, oh, I have allergies or something. Like, what is this? I think it's just like degrading. It's either that or diabetes.

24:11Sal Di Stefano:Why don't we say that, dude?

24:13Justin Andrews:It's not diabetes, dude.

24:15Sal Di Stefano:Are you guys catching yourself off air? I was telling Sal yesterday about, like, I'm turning into the old man. you know the things that you're there bro i was i was i was in denial until i caught myself doing a couple different things i was just like that why do you get mad at people for stuff that's just yeah just like get off my lawn type stuff you know i'm saying well i find myself so you know

24:39Adam Schafer:kids no i say kids they're teenagers right they ride those electric bikes now everywhere and they're just zooming around and they're not doing anything but i'm just mad i just see them like in like five of them and i'm like i know you're up to no good yeah you know what i mean what are you up to you know what i mean and i'm like man i used to ride around on my bmx with my buddy we were up to no good yeah for sure maybe that's because you know yeah maybe that's well

25:02Sal Di Stefano:the the one that you you called me out on that like you know we laughed about when you first said that was so neurotic but i really thought about it afterwards and i'm like the thing that's

25:11Adam Schafer:most interesting about that dude he got on the ring cam to watch his wife first to make sure

25:17Sal Di Stefano:no no that's not how it went down so you tell the story right so you don't make me look a complete

25:20Adam Schafer:asshole it's not gonna help he told his wife he's like to save it gets even worse yes to save a few bucks to save money when you get home you know i'm gonna do an adam's voice when you get home you know set the thermostat make sure you set the ac on before the peak hour whatever thing yes yes so make sure you do it so she goes home and he's watching on the ring to make sure she does it and then her brother comes over and so she opens the front door and she's talking to him but the front door still open this guy's like he's all this air is bro he's watching on the ring he's like i'm gonna tell her and like ghost on the mic dude to tell his wife like what are you doing bro spider i just said i picture close the door the whole time just waiting well is she gonna

26:01Sal Di Stefano:just some voice what's crazy was that we were literally we were texting right before that so like her and i were tech because i had saw the time i looked down and so peak hours in the bay area is four four to nine so if you you can run your ac before after and the it's like a half half the wattage per dollar or whatever like half way more expensive it's yeah it's a lot more expensive i'm trying to get to the bottom of like because i have solar and yet i still have this crazy bill

26:28Adam Schafer:and so i'm just like man what am i doing am i just my bill's crazy am i just max running it during

26:33Sal Di Stefano:peak hours and so let me see what a difference and so i'm trying to and and so it's really a lot about that too it's just like i'm trying to run a test here it's like let's see because if it's not that big of a difference than whatever. But anyways, so we had agreed just a few days before that. I see the time. It's like 3 o 'clock or something like that, so I know we got an hour to cool the house down. So I text her, hey, make sure you run the AC, turn it down real cool until 4 o 'clock, and then shut it down. And she gives me the thumbs up right away. And right after she gives me that thumbs up, I have cameras all over my house, so I get alerted when there's movement.

27:09Sal Di Stefano:And so literally seconds later, I get the Google alert. And I'm like, oh, you know, delivery or something. And I hit it, and it's her. And she's walking her brother, because my brother was over, like, doing some plumbing work at her house or whatever. And, you know, it automatically kicks on. You can hear her. So she's like, oh, they're laughing and talking. The door's light open. She opens the door wide open. And then she walks out to the driveway with them. And I can hear them out in the driveway, like, oh, telling stories. And, oh, tell sis I said hi. He's fuming. He's so mad. I'm watching it.

27:39Sal Di Stefano:And I can see the doors wide open. for like minutes on minutes you know what i'm saying like for like and it wasn't like she had her hands full or they just open the door leave it wide open right after you're air conditioning the neighborhood what the hell so the point so you said you you totally talk shit you call me out right you're just like oh my god that was the most old man thing i've ever heard you say and i kind of laughed about it but then i defended myself of the whole purpose but then then what made me like reevaluate the self-awareness part later on i'm like oh god he's so right because i was the other extreme so when i uh i moved out when i was 17 and one of like my big pet peeves from my stepfather was how he controlled the ac i just it drove me crazy how he you can move the knob one degree and he'd come in there and we get in trouble it's a dad thing yeah trouble and we get grounded and you know they were and we didn't have a lot of money so we were trying to i know they were doing that for that and i remember for my whole teenage years when i one day when i grow up when i get my dream when i get my own place you know there was two big things ice cream always in the freezer ac running 24 no matter what and so as soon as i got my first apartment when i was 17 i ran that damn thing 24 7 i kept it at 60 degrees ice ice coming off the ceiling it was so cold and I didn't give a shit if the doors were open, whatever like that.

29:09Sal Di Stefano:I ran it all proudly, ran it all the time. So the irony that I was that guy who for sure did all that, you know what I'm saying? I did it for a very long part of my life where I would, doors would be open. I still run the AC. I didn't care, whatever, to now the shift. And the part is that I'm obviously more financially capable today than I was.

29:30Adam Schafer:You're just old.

29:31Sal Di Stefano:Yeah. And so that was awareness of like, okay, this doesn't make logical sense like i for sure can afford it a lot more than i can afford it at 17 at 17 i probably should have been a little more responsible but yet here i am getting pissed off at my wife for a 90 seconds of the door yeah i get that way every now and then like the kids

29:53Justin Andrews:will have friends over and they'll sleep you know have a sleepover and i'm like anything when it comes to sleep and like if i get interrupted or i could hear like them having a really good time and it's late and it like wakes me up out of bed like i i've like i check myself and i kind of like okay you know don't react you know just be a cool but then sometimes you'll get me on a bad day you know and i'll come out there hey you guys be quiet like lose my mind you know i've scared their friends a few times next morning i'm like sorry guys i get a little you know crazy when i don't get sleep you know and i have to like apologize i'll tell you the most old man thing

30:34Adam Schafer:about me is that i now really prefer shoes that don't require that i tie laces it's so weird you're almost you're almost you're almost quite velcro i don't want to have to tie my shoes dude like if i have shoes i gotta tie i'm like you're like the slip-on ones now yeah i'll wear different ones today because i just want to put my foot in and the other thing i do now this is a very old man thing this is a gym thing guys in the gym know this when i was younger when i first started working out in gyms it was a mystery to me i just didn't understand this i go in the locker room and why do the old dudes why is the last thing you put on your underwear why do you put on your socks first you'll put on your t-shirt you'll walk around your shave your face put your damn underwear that's the definition of zero f's dude just do you know now is that what Dude, when I get changed now, I'm like, socks first.

31:26Adam Schafer:Get my clothes out. You're the naked guy? Get my clothes out. You're the naked guy. You're the naked guy. And I stretch it. Every once in a while, I catch myself because I'll see a young dude in the corner. And the young dudes, the way they get dressed in the locker room is so funny. Like, fast. No, no, no. They'll put a towel over. Yeah, yeah. And then they'll hide behind the door. Yeah, but I put their suit on. I'm like, you know. And I'm like, well, I got to put my socks on first. I don't want to like, what if I touch some fungus on the floor? You become the old naked guy.

31:54Justin Andrews:You know what that is? You've been to the proctologist. You're like, everybody's seen it.

31:58Adam Schafer:Just don't use the hair dryer to dry yourself off. No, I don't blow dry myself. Yet. Yet. You're one step away. I don't sit on the bench naked. I see some dudes still do that. They'll just sit on the bench. I don't need any gym fungus. Too far, bro. Too far. Yeah. I won't sit naked in the sauna either. I'm cool with that. What about you, Doug? Are you doing old man stuff yet or what?

32:16Justin Andrews:I don't know. Maybe. I'm grumpy if you wake me up. very much so yeah but i've been that way for years so yeah i've been i've been that way for

32:25Sal Di Stefano:a long time too you know the you know what else got me like old man the squirrels oh yeah that was definitely old man yeah i'm like yeah it's like all i talk about with my friends like how like how do we get that's what you're yeah that's my conversations are what are you doing about the squirrels they're getting my fruit kind of line of defense yeah yeah well they're getting my fruit

32:45Adam Schafer:and so i'm like taking notes you got google search oh yeah i got google all kinds of google searches

32:50Sal Di Stefano:and forums I'm on right now. I want to know all the different homemade poisons I could do. I'm like trying to figure it out.

32:57Adam Schafer:I also just make sound now when I get up and sit down. That's been happening for a little while. I remember I used to make fun of my dad like, what are you doing? You just got up. Why'd you grunt? I think you have to brace your core. Speaking of like pain and stuff, man, I tell you what, dude. So this is the second time I did jujitsu and I took almost 20 years off. You did it in the morning too? Look at that. So they have two 6 a.m. classes, which I think are going to work out perfectly. Oh, I thought you were going to be more of a late in the afternoon. I was going to do the evening. And it depends.

33:26Adam Schafer:I'm trying to be relaxed about it. And they have a lot of classes. But 6 a.m. works really well because it's before work. I can shower afterwards at the gym or even go back home and shower. I don't like – here's the deal. I don't like to take up my evening because I like to spend that with my family. Sure. So if I do a 6 p.m. class, it's like I come home and then the kids are about to get into bed. I get that.

33:49Sal Di Stefano:I mean, that's what keeps me from working out after we podcast sometimes. I'm like, oh, this is my time.

33:53Adam Schafer:And I'm used to working out in the morning, so it's not too bad. 6 a.m. is a little early to do, but whatever. And it's a great crew. It's actually Jason Kalipa does the same time. Which is kind of like, part of me is like, yay. Part of me is like, oh, crap. He's really strong. Bro, he's got chimp genetics. I swear to you.

34:11Justin Andrews:I'm sure his grip is crazy.

34:12Adam Schafer:It's just everything about him. If he tries, because people don't know who he is. I've seen his forearms, dude. People, if you don't know who he is, he was like a CrossFit champion in early days.

34:20Sal Di Stefano:I watched him when he was 17 or 18 years old. Crushing. Just destroying everybody. Destroying everybody. In a parking lot in Milpitas. He doesn't probably even remember this because we didn't know each other. But my buddy was telling me, you got to come see this kid. Yeah. I came down there to watch. This was way back when CrossFit was grunge still, right? Not a lot of people knew what it was. It was still happening in parking lots, and it was super low key. And my buddy was getting into it, and he was just like, you got to see this kid. And he won that little event.

34:55Adam Schafer:I tell you what, dude, and I'm sure he knows this. He has no interest in this because of the way he likes to train. He likes to kind of challenge himself. If he wanted to, if he wanted to, he'd be a pro bodybuilder within a couple years. No problem. He's got those kind of genetics. Like, you look at him.

35:08Sal Di Stefano:Yeah, he's built.

35:09Adam Schafer:Yeah, super just, super nice guy, too. Like, one of the nicest guys. But anyway, so he does a 6 a.m. class. so today I went a little longer. I allowed myself to roll more. I'm still kind of easing myself into it. And, uh, you know, I'm moving better than I thought. I'm still not moving great, but better than I thought. But man, right now, dude, I feel like, I don't know. I feel like I just, uh, just like fell on the ground 10 times. That's what I feel like. Like I just hurt in areas that I don't know. My, my hip flexors, dude, cause we played off, I was playing off my back and I just, my hip flexors aren't used to that kind of support.

35:44Adam Schafer:and so i'm just fatigued it's gonna be it's wild we'll see what happens is it uh is the gym uh closer to your house that's pretty close it's only 10 minutes away oh so then it's really easy

35:54Sal Di Stefano:because you go to work out you drive further yep a lot further yeah so today i did go to the gym

35:59Adam Schafer:afterwards to use the sauna uh because then i wanted to kind of damn so you went did your class then drove well it's 6 a.m to 7 a.m we don't start till 9 so i got time to do both wow yeah but i'll probably end up going home in between and stuff like that you're such an early riser i go to bed early too dude i'm in bed 9 9 30 that's it is that the latest you stay up is 9 30 10 is the latest

36:21Sal Di Stefano:i'll typically stay up but 9 30 now when you say stay up does that mean like you're awake and it's 10 and you're in bed and you're always still in bed or do you mean sometimes you even just go to

36:31Adam Schafer:bed at 10 uh 10 is the latest i might hit my typically that my head will hit the pillow

36:35Sal Di Stefano:lights off to try to go to sleep and then are you the same way at home for night as you are when get on a plane or anything else as soon as you decide you're going to go to sleep you just go

36:42Adam Schafer:right to sleep uh it depends dude it actually depends it depends on what's on my mind and stuff like that i can take naps really easy but sometimes i can go to sleep no problem but then i'll be a little restless throughout the night which is kind of weird that's happened more as i've gotten older where i'll just kind of wake up a few times i used to never do that all the time bro when i was younger i used to go to sleep i would close my eyes and then wake up in the morning and it felt like a time skip whoa yeah like in the same position i mean that's how i

37:10Sal Di Stefano:feel you are when you get on a plane you're like that you get on a plane and i see you take naps and it's just like mouth open yeah dude just we haven't even left tarmac this dude is out and then then we land you're like oh just get right up like nothing happened it's a hack dude it is a hack it's it i'm super because i'm like sleep is like a battle for me it's like you've been like that for a long time. Forever. Forever. My whole life. And it seems to get... Something wrong with your brain. I cannot, if I, once it gets going, I can't... Do you sleep good if you get a massage before you go to bed?

37:45Sal Di Stefano:You get back when my wife used to massage me every night, yeah. But she doesn't do like her massages like she used to do her massages. If she's going to hear this, I'm going to get in trouble. Why? Well, because she does... She already closed you. She does one-handed massages now, dude. What do you mean? She watches her little movie or show and she massages me with one hand. You know? So it's like, and that sounds really bad. I know there's a bunch of people who'd be like, hey, at least you get something. You know what I'm saying? And yes, my wife is that good that one hand is better than no hands.

38:13Sal Di Stefano:But once you've experienced all of it, you know? It's like this. I bet if you ask her. This is the analogy I give her. I go, this is like, you know how good I am at what I do. It's like we show up to the workout. I'm like, oh, yeah, just go do those three things over there. You know what I'm saying? and that's the effort I put into your workout. It's like that. It's still going to be better than fucking 90 % of the people. You know what I'm saying? Like, I could do it like that. But it's not. But I'm not over there watching your form. I'm not, like, telling you everything.

38:41Adam Schafer:Yeah, but I know Katrina. I bet you if you just told her, she would do it. I feel like, honey, I really need.

38:46Sal Di Stefano:Yeah, if I schedule one with her, she'll definitely do it. But we have to do that now. Like, I mean, we're busy with a kid. You're just tense.

38:53Adam Schafer:That's got to be what it is then.

38:55Sal Di Stefano:Yeah, it's, I don't know if I, because I don't feel tense like this guy is. He's tense. He's like a ball of stress, right? He's just like a big ball of stress that needs that. A lot of that. Yeah. I'm like ideas or thoughts.

39:08Adam Schafer:You're still tense, but maybe not in your body. It's up in the head.

39:10Sal Di Stefano:Yeah, it's all up in the head. Because even last night, I actually did fall asleep okay. But then I woke up, and then instantly I was thinking of the conversation that I had with Kyle at work. And then it just, brain's going like crazy. It just keeps going. Have you tried writing them down? Oh, I have to. so that's why if you open my iPhone notes I've got at this point in my life probably millions of pages oh yeah crazy I'm afraid I might find some

39:40Sal Di Stefano:it's all he annoyed me again it's all business or journaling type stuff I have to go get it out of my head because if I don't it'll spiral out of control and it'll just be more and more and more and then I start to get paranoid that I'm going to forget that because I'm like, oh, that's a really good thing or that's a good point or I do need to write that. And then if I don't get up and do it, then I'll sit there and I'll go like, I'm going to forget this tomorrow. And if I forget this, so then I have to get up. That's crazy. I have to write it.

40:10Adam Schafer:And it's been like that since you were a kid. Yeah.

40:12Sal Di Stefano:I mean, it's gotten worse. I've gotten older because as the stakes are higher, as a kid, it was probably more playful, thinking about the day, fun shit.

40:22Adam Schafer:I used to as a kid, I used to literally, Up until I would say my 30s, I could literally, there's no sleep prep. It didn't matter. I could have an energy drink. I just, as soon as I hit the pillow, I'm out. And then wake up in the morning, and I woke up like lightning. I'd wake up ready to rock and roll. Now it's a little bit of a struggle. Now it's a little bit of a struggle. But back in the day, it was like.

40:50Sal Di Stefano:I mean, I really have to take, that's why, I mean, I'm passionate about the stuff that we talk about on the show. because it does make a difference when I... Actually, when you guys first met me, I was like that. I'm ready to piss you guys off.

41:00Adam Schafer:Yeah. That was only 10 years ago. Yeah. You'd play music. I'd wake up and just... Be ready. That's before I knew you guys. Way too alert. That's before I knew you guys well enough, and I thought you guys would think it was funny. Then you finally realize you need like three coffees in before you do.

41:13Sal Di Stefano:Yeah, because all three of us are like that. Yes. The three of us are slow.

41:17Adam Schafer:We must have been. I don't remember where we were, but it was one of the first times. I know exactly where we were. Where were you?

41:21Sal Di Stefano:We were at that stupid house where we did Maps White, where we thought it would be funny, where we did the old -

41:26Adam Schafer:Yeah, so it was like one of the first times we all spent the night somewhere. It was an Airbnb. And I woke up at 6, like I always do. 6 or 5. Ready to rock and roll. Put a rage against the machine. Hell loud. And you guys came out, and nobody said anything. Yeah, nobody thought it was funny. Nobody, you guys all looked at me. Definitely didn't think it was funny. You were just all angry. Nobody looked at me. I was like, oh no, dude.

41:44Sal Di Stefano:Yeah, yeah. You thought you were being cute and playful. They're going to kick me out of my pump. Yeah. but Justin and I are very similar in the sense where we like, we like it freezing cold. I want a slow wake up. I need to be completely finished with my coffee before you can start to really talk to me. Like that's my, my wife knows that like, it's just don't ask me any serious questions about the day, any of that stuff until I've had my cup of coffee, I'm fully awake. And then it's like, then you can lay it on me, but yeah.

42:12Justin Andrews:And it's tough. Cause all the best ideas are at night. I'm the same way as you with that. like it's just like ah man like i wish it was like a morning like boom like lightning when i get up but my mom was like that too she was like like super grouch in the morning i couldn't even like approach her it's funny yeah that's my wife she doesn't wake up my wife does not wake up well

42:32Sal Di Stefano:she wakes up yeah hard now doug doesn't need coffee in the morning you're not a coffee person in the morning but you are uh you can sleep in though i can sleep in for sure yeah yeah he can sleep in the moat when we go places i'm always i'm always impressed with where's doug at he's still he's still been like 10 he's like what is he a teenager well it might be a little stretch there oh i think he's i think he's slept in a 10 before truckie a couple times well maybe if it's on vacation yeah yeah oh yeah that's right vacation yeah yeah not on a work day of course

43:01Adam Schafer:so doug knows this because he has it well she's not a teenager anymore but you i don't know if you remember it was brie like this when she was a teenager they could sleep yeah yeah dude she

43:09Sal Di Stefano:never was a sleeper like that never so my niece i was like that as a teenager as a teenager i could i could sleep until noon yeah bro that's my niece and my daughter my daughter could stay will stay 11 my niece could stay in bed till like two yeah come out of i'm like what do you think what that is this is what i think when i think back to like my behaviors around sleep was that you probably so many days went on four hours of sleep but you didn't feel like when we go on four hours sleep like you feel it. Yeah, you're like catching up. Exactly. I feel it. Where I felt like when I was 16, I could go on four hours of sleep and I didn't feel bad, but my body told me on Saturday.

43:46Sal Di Stefano:And then I sleep till noon or one, right? So I think that's what that was.

43:50Adam Schafer:Part of it is they go to bed late, but I've actually seen two where they go to bed not too late. So they'll go to bed at 11 or midnight, but they won't come out of bed till one.

43:58Sal Di Stefano:Yeah.

43:59Adam Schafer:That's 13 hours.

44:00Sal Di Stefano:Yeah.

44:00Adam Schafer:So that's a lot of sleep, dude. And sometimes it's us waking them up.

44:04Sal Di Stefano:But that's what I mean. Sometimes I think that's accumulated from the week of not lots of sleep, and you just don't have the same.

44:13Adam Schafer:Well, aside from infants and toddlers, I believe teenage girls require the most. I think they recommend nine hours of sleep for teenage girls.

44:21Justin Andrews:Yeah, and I'm always conflicted with that because my parents used to just like, oh, get off, you're wasting it. And I'm always like, every time I've let them kind of sleep, they're like in this weird growth phase. And I realized that later, and then it's like a couple days later, you're like oh my god you grew like an inch yeah and it's like i'm wondering if do you guys

44:39Sal Di Stefano:to that point does that so this is this is we katrina and i or i mean see this in max um and i remember we we don't really pay attention more but i believe that the app still goes even to the ag as now does jessica you guys use the app that tells you all those what do they call the leap yeah the leaps is it leaps yeah yeah the leaps they have and uh it's man those things that app was for us it was i mean some people might say it's nothing they didn't help it's good because you think your kids just acting like it yeah ours ours were like really spot very very anytime anytime max was just even slightly off katrina and i remember sometimes be like man he is just you must be going through a leap and then we go look it up like oh wow this is he's right on schedule for this leap right now and they always send to last one or two weeks and then he's right back to normal and be fine and so i love that app it felt i felt like it gave us a lot more patience and understanding.

45:32Sal Di Stefano:It's just like, oh, he's kind of going through some of that. Be a little more patient with him. He'll get through this phase and sure as shit he would within a week or two like that. Does that continue on? Like, do you think that is happening at 12, 13, 14? I don't know if they're the same.

45:47Justin Andrews:I'm sure I didn't cross-check that, but I would be interested to see it because I feel like it definitely is a phase.

45:52Sal Di Stefano:For sure. It would make sense. For sure. Like, why would they stop it all of a sudden? They've been doing it for seven years or all of a sudden they stop it at eight. If I'm not mistaken,

45:58Adam Schafer:I believe the leaps are fewer and further between, but they still have them versus when they're real little, when they're real little, the brain is less. It's pruning neurons. Yeah. Yeah. It's happening on a, on a, like a monthly basis. You know this, you have a three-year-old and within a week, they're a different, they speak totally differently. You're like, where did you learn all these words in a few weeks? It's crazy. Yeah. When I was a, when I was a teenager, my no way did my dad let me sleep in on the weekend. No way. I know. No way. There's no way. And you know, when I wake up, my daughter.

46:28Adam Schafer:They find work for you to do, even if there is none. Dude, when I wake up my daughter or my niece, I'm like kind and gentle. I knock a little bit. Hey, hey, it's time to get up, okay? All right, I'll come check on you. That's how we wake them up. My dad, he blasts the door open. Ripped the sheets off, dude. He blasts the door open. Come mow the lawn. And you walk out. Okay, here we go. Blinds open, you know, light. Yeah. I'm just like, ah. There was no gentleness whatsoever, dude. Dude, it was brutal. He just opened the door. I could be naked in here, dude. Dude, calm down. That's happened. We don't need to revisit that story.

47:08Justin Andrews:You didn't get caught, did you? No, you didn't. No, I told this story on the podcast. No, I don't remember that. Was it your mom?

47:15Adam Schafer:My mom, yeah. Oh, God. Yeah, yeah, yeah. Yeah, dude. He's always 24. Ma. I made a little accident. No. Scarred for life. Doug, I want to ask you, yesterday you had lunch. You were eating lunch. Everybody was talking about how good it looked. You made a stew. Yeah, beef stew. With the chuck roast from ButcherBox?

47:40Justin Andrews:Yes, I had it today too. What's the recipe? So this is a recipe I kind of made up. I don't know if there's a better way to do it, but I used the Instapot. And I take the chuck roast from ButcherBox. I salt it a bit. Just salt.

47:55Sal Di Stefano:That's the only seasoning.

47:56Justin Andrews:Then I put it on a saute mode in the Instapot. I brown it on both sides. And then I put in probably a half inch to maybe three quarters of an inch of water. I also put some chopped onions in there as well. And I do it for about 40 minutes on the pressure mode. And then I take that out, release the pressure, take it out. I take the meat out. By that time, it's like super soft. And I take most of the liquid out. And then I put in my potatoes and my carrots for about 10 to 12 more minutes. In the pressure? Again, in the pressure mode.

48:30Sal Di Stefano:And with just a little bit of liquid in there?

48:32Justin Andrews:Just a little bit of liquid in there. And what I do with the other liquid is I take it and I put in some salt to taste and also some type of a starch to thicken it. And then after the potatoes and carrots are done, I just combine everything. I chop up the meat first so it's bite-sized and combine everything. and there you go. That's it. So it's quick and dirty.

48:56Sal Di Stefano:For a starch, are you using like a rice or a flour?

48:59Justin Andrews:You can use like a corn starch. I sometimes use tapioca starch. And the potatoes are in there. Yeah.

49:04Adam Schafer:So Chuck roast, and that's, how big is the Chuck roast from Butcher Boss? I think it's two pounds.

49:10Justin Andrews:I'm guessing two pounds. So you got yourself

49:12Adam Schafer:a good like four meals.

49:13Justin Andrews:Yeah, three meals. Three meals. Three meals. Wow, that's great.

49:16Adam Schafer:And it looks good. It looks so good. It looks really good.

49:19Justin Andrews:It's super hearty. I'll tell you something else. I've done it like a month ago. I did it again. And I took it and I left some of the sauce. It's basically a gravy. I left it out and I kind of really chopped it up and I put it in a pan and made like a hash. Oh. It was super tasty. Oh, that sounds really good.

49:37Sal Di Stefano:So I didn't tell you yet. I signed you up though with me. Katrina was asking. So we're going to host when all the trainers come in for the event.

49:47Adam Schafer:Yeah.

49:48Sal Di Stefano:So we'll have what, I don't know, 27, 28 trainers. And we're going to have them over at my place. Oh, nice. And Katrina was asking me about catering and all sorts of that. And I said, oh, we'll save the money. I said, maybe Doug and I will cook for everybody. Wow.

50:01Adam Schafer:Last time Doug did that, what did you do? You did the Japanese?

50:04Sal Di Stefano:I experimented on everybody. Yeah, he went a little crazy, but trying something new. Maybe you shouldn't try something new.

50:09Justin Andrews:No, I'm not going to try. I wouldn't try something new this time, no. Oh, you guys are good.

50:12Adam Schafer:You don't want me cooking. It's going to be like chicken thighs.

50:15Justin Andrews:Yeah, last time I went for all the exotic chicken parts. Yeah. At the Japanese grill.

50:20Sal Di Stefano:I was going to keep it easy with some tri-tip or something like that. That's just a bunch of those that we can cook, and we can do some sides and something like that for everybody.

50:29Adam Schafer:I want to know whose note it is on there about eating booty. What is that? Who's that? I read this thing. Is that what I think it is?

50:37Sal Di Stefano:I read a thing that they, back in the days, they said it was medicinal. What? Yeah, they said that eating booty was medicinal. Let's see if I can find. Where was that? I don't know if it's going to pop up in my feed anymore. Did you lose it? I did, I think. Oh, God, Adam.

51:02Adam Schafer:You're so terrible, bro.

51:03Justin Andrews:I think you made that up.

51:04Adam Schafer:No, I didn't.

51:05Sal Di Stefano:I swear it was. You're trying to convince Justin again? No, they had all this. There it is. He found it. Oh, you found it. Doug, read that to us. Yes, there you go.

51:18Adam Schafer:See if I can get this. Eating booty was medicinal in ancient civilizations. What? Yes. Like, what a misleading title. Oh, come on. Read it.

51:28Justin Andrews:Okay, so according to this, researchers at the University of Cambridge discovered records describing the consumption of recovered treasure ship provisions. Booty. That type of booty. Pirate's booty. Commonly referred to as booty. for their perceived health benefits during periods of famine and disease. Well, yeah, if you're starving, yes. I'm like, they're ahead of the curve, you know? Like you're eating somebody else's bacteria. No, not like that. Come on.

51:56Sal Di Stefano:And here I thought Justin would be so healthy, but this is not - You're doing it wrong, Justin.

52:00Adam Schafer:You've got to read the study. I read a different study. Hey, click on the comments. This is how you get things to go viral.

52:05Sal Di Stefano:Yeah.

52:06Adam Schafer:Because they - I mean, it got me. Just so you know,

52:09Justin Andrews:they were distributing preserved fruit, Spice is honey and medicinal herbs recovered from captured cargo vessels. So that's the booty we're discussing here.

52:20Sal Di Stefano:So booty was slang for pirate treasure?

52:22Adam Schafer:Yes. It's for your bounty, the things that you capture, the things that you, like, this is our booty, you know, like. Have you ever heard that Beastie Boys song?

52:31Justin Andrews:Yeah, I'm not logged in. So let me get into another browser here and I'll read the comments for you.

52:36Adam Schafer:Yes, of course. See, look how many comments. That's brilliant. It is pretty funny. That's brilliant. You've got to think of ways of posts like that that trick people.

52:44Sal Di Stefano:Oh, I mean, the post they did this morning was hilarious. I had never seen that. Dani did this post where she went around, interviewed everybody on the staff, asked questions like, what age did you ride a bike? What's your favorite fruit? And so she interviewed all these people asking very basic questions. But then when she made the clip, she changed the questions.

53:05Adam Schafer:So she was like, when did you start hard drugs? Yeah, yeah, yeah.

53:09Sal Di Stefano:What was the last thing you stole?

53:10Adam Schafer:you know so dirty yeah yeah say there doug oh man i want to read the comments i guarantee

53:16Justin Andrews:everybody's like yeah so no wonder i'm as healthy as f let me heal you

53:30Justin Andrews:they're kind of all kind of similar here yeah sometimes the comments is the best part oh yeah half the time yeah the name of the instagram uh account is lost my daddy so you can see well dude you guys hear about the mexican vigilante no is this the batman yes i saw this

53:50Adam Schafer:did you see this adam it's a mexican so there's been these these motorcycle thieves yeah but look

53:56Justin Andrews:up the picture they put and uh dude they literally this guy literally took duct tape and duct taped him to like street lights and and just left them there oh there he is look at that oh my god he captures people he duct tapes him no next to the bike no he writes on their head forehead as well no so the cops come this is real yeah he's the man so he's he's capturing people that steal

54:23Adam Schafer:motorcycles yeah wow just crime fighting now you got to be first of all it's pretty strong to hold Yeah, how do you get two dudes to stay still so you can duct tape them? Yeah, this isn't. Some of these look like kids, but. This isn't staged, is it? I mean, everything I read now is.

54:40Sal Di Stefano:I know. I hope it's not because this is super cool if it's true.

54:43Adam Schafer:Yeah. How do you get them in position to duct tape them? That's what I want.

54:46Sal Di Stefano:That's what I mean. Is it like, it's like.

54:48Adam Schafer:Did I ever tell you the time I duct taped my brother's hands to his face? Did I ever tell you guys about this? You duct taped his hands to his face? Yeah, dude. Yeah, bro. It was one of the worst things I ever did. My parents weren't home. I was babysitting or whatever. How old was he? We were kids, dude. So I was young. He was really young. Like how young? Like six? Maybe. Oh, my God. We were little. And hold on. I didn't think it through. And I'm like, oh, it would be funny. This is like me and I just turn this horse on the stove. Yeah, dude. I told him, because, you know, remember in Hold Malone when he does this to his face?

55:22Adam Schafer:Yeah. So I'm like, oh, my God, do that, and I'm going to tape your hands to your face. So I did, and we were both laughing. And then when it came time to take it off. You didn't take it off. We couldn't take it off. Yes. Because it got stuck to his hair. Yeah, his hair. Yeah, I had to like cut his hair. Cut it off. And then I made him promise not to tell my mom. And so just here you go, ready for another bad decision. You just walk around with patches. No. So the only way I could make him is a six-year-old. He's probably six or eight. The way I made him promise was I told him I'd give him my pocket knife.

55:48Adam Schafer:So I gave my six-year-old brother two pocket knives. It's like one bad decision.

55:53Sal Di Stefano:Man, you know what? That makes me want to look back and see if my prank was inspired by Home Alone. I could probably go back and look at the date and then win Home Alone. Look at what year Home Alone 1 was released. I want to say 92. Because I don't know what gave me the idea. But now that you bring that up, you remember the part in Home Alone where he takes the hot thing and he heats it. Hangs it on the doorknob. 1990. Hangs it on the doorknob.

56:15Adam Schafer:1990, wow.

56:16Sal Di Stefano:So 1990 puts me, yeah, that's where I would be. Yeah, that would work if you got hot iron. That's probably what gave me that. So I remember I tell the story where I put the quarters on one of those wood-burning stoves. And I put quarters on it. And then I knocked them off and then told my sister I'd taken them from her. Oh, my God. Took them from her piggy bank. Hey, I took your quarters. And I had knocked them off the thing before. And she came and picked them up and burned the shit out of her hand. Just stupid kid shit. You know what I'm saying? But I mean, I'm probably what? So it's 90, you said?

56:51Sal Di Stefano:So I'm nine years old. Oh, yeah. Yeah, I'm nine. She's eight. And she's seven. Eight. She's a little kid. She's a year younger than me. So, yeah.

57:00Justin Andrews:Well, this is worse than all this. But it wasn't me. No, it's not me. I'm not. It's not an admitting. She's like, will I stab this one kid? This is a news thing. It's not me. I drowned his poison.

57:16Justin Andrews:No, it was this lady who caught her man cheating. And so the middle of the night, I guess, well, she fed him ex-lax, a bunch of ex-lax. I heard about this. And then literally like glued his butt cheeks together. Yeah, dude. Super glued his butt cheeks together. Gave him a bunch of X.

57:35Sal Di Stefano:No way. That is awesome. That is crazy. That was real? Look what I read. Woman super glues. Please fact check it.

57:43Justin Andrews:Super glues. That one I was rolling. I was like, oh my God, what a move.

57:48Adam Schafer:Yeah, no, I read this.

57:50Sal Di Stefano:If that is true, that is epic.

57:52Adam Schafer:You just got to type in super glues. Gorilla glue. It's a sentence.

58:01Justin Andrews:Okay, there's no credible news according to this.

58:05Adam Schafer:Okay, maybe it was fake. Someone should do it, though. Hey, a woman actually did cut off her husband's penis. That happened.

58:15Sal Di Stefano:He made a lot of money in porn. He did.

58:18Justin Andrews:Did he make a lot of money?

58:20Sal Di Stefano:Oh, bro, he made big money. He wrote a book. He was in porn. I guess there's a lot of people curious. Oh, yeah. Look up how much Jane... Lorena Bobbitt. Lorena Bobbitt. What was her husband's name? Her husband's name was John Bobbitt. Was it John Bobbitt? Yeah, I believe so. Yeah, I think so. He was John Bobbitt.

58:37Justin Andrews:Okay, actually, a woman did super glue her husband's butt cheeks together, but I don't think the ex-flax was part of the story. So that was added on for dramatic effect. Oh, that added drama.

58:48Sal Di Stefano:That is a move.

58:51Adam Schafer:Yeah, because then you're right.

58:53Justin Andrews:That would be a move. I gotta go. that's like a prank though that's almost like a prank that might actually really injure you right if it's like a backflow like that well you know what no the worst part

59:04Sal Di Stefano:is it still it would still get out bro it would be like squirted out yeah it would be like shooting it would be like a stream

59:11Adam Schafer:yes dude oh god so it was John Bobbitt yeah it was John Bobbitt and what's crazy about this story because we probably have people never heard of this story is that the police went back and found because she cut it off drove off with it and threw it out the window. It was like in the center divide or something. And they went and found it and were able to reattach it.

59:29Sal Di Stefano:Yes. Crazy. Which is crazy. And then he became super famous. Western medicine. He was in porn. He wrote a book. Yeah, I think. What's the name of the book? I don't know. Not the man I used to be. Was that song by King? John Bobbitt. Not the man I used to be.

59:45Adam Schafer:Yeah.

59:46Justin Andrews:You ever heard that King Missiles song? No. The Detachable Penis? Yes. I wonder if it was inspired. I wonder.

59:52Adam Schafer:Yeah, look up John Bobbitt. I want to see if he actually... See his net worth. Yeah, what did he actually do? Because he... Forever scarred. Forever scarred. Forever scarred. Nobody felt bad for him. That's the crazy part. No, no. Well, especially considering that he made out financially. Yeah. But why'd she cut it off? He did something bad. He cheated. No, I think he raped. I think he forced himself on his wife. No, I think he cheated. I thought she was just crazy. No. Just because? No, look. following years of alleged physical emotional and sexual abuse oh yeah so he was a really bad guy oh see he came home drunk and he forced himself on her okay then he fell asleep so then she feared for her life and she cut uh i guess that's why nobody was uh crying for him cut yeah so nobody felt bad for the guy because he was and she got she got temporary insanity so she got

1:00:44Sal Di Stefano:some probably light sentence for that for sure that's kind of crazy that is the whole thing's wild i can't believe that happened i wanted to know what the the financial aftermath though of everything i think i think he i believe he became a porn star for a while i knew he did something like that yeah yeah i think he did and then i know he did the book i think he did he financially i think he made out out of the whole thing wow i mean i don't know how she

1:01:06Justin Andrews:probably never remarried i'm pretty sure yeah that would be yeah so he was in uh no he did not He did no films and he toured as a knife thrower.

1:01:19Sal Di Stefano:He did not. A knife thrower. He's a real man. That's how you take lemon and make lemonade, dog. Oh, wow.

1:01:27Adam Schafer:Wow. He took on various jobs in construction. Adult film. Let's see. What are the names called? I want to see the names. There's no way she had a relationship. Yeah, the Franken Penis was one of his movies.

1:01:38Sal Di Stefano:Franken Penis? John Wayne Bobbitt uncut. Oh. Wow.

1:01:44Adam Schafer:Oh, there you go, everybody. Now you know. Circumcision's gone wrong.

1:01:48Sal Di Stefano:Is he well off, though? Or are these just whack? I mean, was he? He was only 25. I didn't know he was that young.

1:01:56Adam Schafer:I thought he was older. No. Oh, I didn't know that. Yeah, we were young when that happened. I was a kid. That was like way too much news for a kid. Yeah, that was a lot to take in. Were we that young? Yes, dude. That happened in the 80s, right?

1:02:08Sal Di Stefano:Or 90s. No, it was 90s. Was it? We were still kids. 94. We were teenagers.

1:02:13Justin Andrews:Yeah, he did make a lot of money.

1:02:15Sal Di Stefano:He did, right?

1:02:15Justin Andrews:He did not make a lot. Oh, he didn't make a lot of money. No. His films were successful. However, it went to pay off medical and legal expenses.

1:02:26Adam Schafer:$300 ,000 worth. Yeah. So he didn't even make that much money. Yeah. Well, this was a long time ago, too. Typical children's vitamins are basically candy in disguise. Haya is made with no sugar, and they're not gummy candy. They're filled with the best nutrients that fill the most common gaps in children's nutrition. They give them full body nourishment. It's the stuff that your kids need. It's non-GMO. It's vegan, dairy-free, allergy-free, gelatin-free, nut-free, and everything else you can imagine is designed for kids of all ages. It's the only multivitamin that we recommend for kids. It's the only one we give our kids.

1:03:05Adam Schafer:So if you want your kids to get all the nutrients that they need, you want to give them a supplement that actually improves their health. Go to hyahealth.com slash mindpump. That's H-I-Y-A health.com slash mindpump. That link will get you 50 % off. Back to the show.

1:03:21Justin Andrews:Our first caller is Kyle from California.

1:03:23Adam Schafer:What's up, Kyle?

1:03:24Justin Andrews:What's happening, Kyle? Nice to meet you guys. How's it going? Good, dude.

1:03:27Adam Schafer:How can we help you? So I'll just read off my question so I don't ramble on. First off, thanks for all you guys do in taking my question. So I currently eat 3 ,000 calories a day with about 50 % carbs, 20, 25 % fat and 25 to 30 % protein, always getting at least a pound for body weight. I would like to gain minimal body fat, but put on size and strength. Am I eating enough to do so? Just to give a little bit more background, when I put my info into a calculator, it can be confusing at times because I'm not sure if I should count like low intensity walking as exercise time. And some calculators vary between like a few hundred calories.

1:04:06I think my maintenance is around 2 ,800. Over the last year, I've had very slow strength gains. I was running twice a week to train for a half marathon, so that may have been contributing to that. Recently, I cut down to only incline walking for 30 minutes about three times a week. I train upper body and lower body twice a week. I work a desk job, but I do get 15 ,000 steps a day. I also did a DEXA scan about a month ago and was at 10.5 % body fat. Um, throughout childhood, I was a little bit on the heavier side up until recently. Um, so it does make me a little bit nervous to kind of go on a, on a bulk.

1:04:45Um, I weighed 235 at five foot 11, a couple of years ago, I now weigh 175 pounds. And over the last year I've stayed at about 175. Uh, one last note, I am married and have a one-year-old at home. So like my sleep situation isn't the greatest. I usually get six and a half hours of sleep. Um, so I know that can be improved.

1:05:05Sal Di Stefano:So we have an incredible goal calculator, but I would say you have enough data that I wouldn't even worry. I wouldn't use it. It's pretty easy. You've already tracked enough and been consistent and know your numbers. That will be a better way to figure out where your calories than trying to input it in some generic calculator. Even a good one like we have. We have a great calculator that we have online for free.

1:05:30Adam Schafer:Mapsmacro.com. Is that how it is?

1:05:31Sal Di Stefano:And I still would tell you, you've got enough data right now that we could guesstimate off of what you're doing, what we should do from there versus inputting a bunch of stuff. Oh, I walk this days. And oh, this is how many steps I take. And I'm this age. What should I do? Your information is far more accurate than what that's going to be.

1:05:51Adam Schafer:A couple things. This is going to be really easy. The challenge will be following the advice. But the answer is very simple. It's quite clear. So there's a couple things. One, for most men, trying to build muscle and strength at 10 % body fat is very difficult. So a good body fat percentage that's lean where you can build typically is around 12 % to 15 % for most guys. Now, that doesn't mean everybody's like that. But for most guys, trying to stay at 10 % while trying to build, you end up kind of in this stalemate where nothing really happens. The other thing is your sleep is not that great, and you're doing a lot of activity.

1:06:32Adam Schafer:So this is very simple, and I think if you follow what I'm going to say, you're going to see really, really good muscle gain. I would bump your calories 500, and I'd reduce the amount of exercise that you do. I think the four days a week in the gym lifting at six and a half hours of sleep at night is too much. I think if you back down to about three days a week, bumped your calories uh 500 so did three full body workouts 500 calorie bump i think you gain you probably gain four to five pounds of lean body mass pretty quickly and you'd feel better

1:07:04Sal Di Stefano:and the good the good news is because you're already so lean uh and to sal's point that you just you'll build easily easier in that kind of 12 to 15 range you could even be a little more

1:07:16Adam Schafer:aggressive with the 500 calories yeah i'm giving you a real conservative yeah that's like a

1:07:20Sal Di Stefano:conservative like you could you could easily go 500 to a thousand and you know maybe the the first month or so you put on some body fat but quickly the muscle will catch up and then it'll be muscle

1:07:32Adam Schafer:from that point on what you should notice from what i'm saying is strength gains a libido increase and increase in energy and you should notice that by week two so you'll know if it's working pretty quickly the first couple of months though i should expect some like body fat to go on you You know what's funny? Possibly. Yeah, you know what's crazy about this, Kyle? If you're testing yourself meticulously on a DEXA, I don't think that'll help you. I think you'll look just as lean.

1:07:57Sal Di Stefano:Yeah.

1:07:58Adam Schafer:Yeah, I think you're going to build muscle and you'll look just as lean if not leaner. It's a really interesting thing that muscle does to the body, the way it looks.

1:08:05Sal Di Stefano:Yeah. Yeah, you'll feel good. The good news is you won't go put on 5 % body fat. With those numbers, 500 to 1 ,000 calories, how you're training, what you're doing, uh maybe maybe you go up a percent or two but you're gonna you're gonna feel good you'll look good you'll be eating way more and eventually what will happen is that muscle then will speed the metabolism and you'll probably lean back out a little bit so so it'd be like full body monday

1:08:30Adam Schafer:wednesday friday type of routine one exercise per body part keep the intensity you know moderate high don't go to failure bump your calories watch what happens are you are you doing your own program right now? I'm just doing my own program right now. I do like two days upper body, two days lower body. I've never done full body, but I am like open to it. Um, but I've never trained that way.

1:08:52Sal Di Stefano:Yeah. I would love to

1:08:53Adam Schafer:see you on anabolic or 40 plus is full body, right? Is that a full body three day week routine? Let's do 40 plus. I like 40 plus for you. I'm gonna send that to you. Okay. Thanks guys. Yep. Follow that. Bump the calories 500 by week two. You should notice like, whoa, I'm like stronger and energy and everything feels good. and you'll see some muscle gain.

1:09:13Sal Di Stefano:And stay the course for a solid 60 days. In 60 days, you're going to really be happy.

1:09:17Adam Schafer:I predict a good between three to five pounds of lean body mass, just doing that. For cardio, should I just keep it the incline walking three or four times a week? Yeah, I like that.

1:09:26Sal Di Stefano:Yeah, I like that. Okay. Sounds good. Yeah. Right on. Thanks a lot, guys. It was nice to meet you. Yeah, you too, man.

1:09:32Adam Schafer:Good luck. Thanks. Yeah, that's it. So, of course, you know, he used to be overweight, so he's afraid of gaining body fat. But, I mean, listen. That's there. For most dudes, trying to build 10 % or lower, it's not going to happen.

1:09:49Sal Di Stefano:Especially when you are trying to keep it that way because in the psychological part of like, he has a day where let's say he eats 4 ,000 or 4 ,500 calories and he feels a little fluffier water retention and then he freaks out and then goes the other way and it's just like, no, you didn't get fat, bro. One day of eating 1 ,500 extra calories didn't make you fat. I was just, you're going to, you're going to feel that sometimes. And so just stay the course. You'll be fine. And he'll be, he's going to do good.

1:10:14Justin Andrews:Our next caller is Heather from Minnesota. Hi, Heather. How you doing? Hi, how are you? Good. How are you doing? Well, greetings from Duluth, Minnesota hogs.

1:10:24Adam Schafer:Okay. All right. That must be a sports team or something. I don't know what that is. Oh, it's so good to see you. And thank you so much for taking my call. I really appreciate it. Yeah. Thanks for calling in. How can we help you? Yeah. So I thought I would just read the email that I had submitted, but I added a little flavor to it, a little bit more context, hopefully. So I'm a 50-year-old ultramarathon runner training for a 100-mile race in September. I also have a goal of competing in the Iditarod Trail Invitational 350 on foot. It is a human-powered winter race that starts in Anchorage, Alaska and finishes in McGrath about 350 miles later.

1:11:05I've been running marathons for about 20 years and ultra marathons for about 10 years. I have the running and recovered dialed in. Strength training, not so much. I am currently in a race training block and I lift two days per week. I have been following a modified starting strength program that I don't think Rip would approve for about a year or two and it leaves my legs feeling pretty heavy on long runs. I left for about 60 or 90 minutes per session. And up until June, my working lifts were a 225-pound deadlift, a 200-pound squat, and 105-pound overhead press. Historically, I build up to these numbers, race, and then reduce the numbers afterwards.

1:11:50I feel like I could squat 160, deadlift 180, and press 80 in my sleep. For the month of June here, I have dropped the deadlift and I just set my squat at 165 and overhead press at 90. Added some Bulgarian split squats and some other single leg and single arm work. And I have not added on any weight and my legs feel better. Summer racing on trails and winter racing on snow are vastly different, as you can imagine. A summer race training block looks like this. I lift on Mondays, easy run on Tuesdays, hills or sprints on Wednesdays, lift on Thursdays, Fridays are dealer's choice, yoga, hike, or just rest.

1:12:33I just listen to my body and Saturdays and Sundays are long runs. I run almost exclusively on trails or dirt. Summer Heather really struggles with the starting strength program and my legs feel really heavy. Winter racing looks pretty similar except for on my long runs, I'm pulling a tire or a sled and I do fine with starting strength programming because I don't need to be faster and nimble. My last winter race was in January and it was 135 miles and minus 20 degrees. I have gained about 15 pounds over the last year, mostly in my thighs and glutes. My running shorts are tighter in the seat and the thighs, but not so much in the waist.

1:13:13I really don't want to buy new running shorts and go from a medium to a large. And I think that starting strength is giving me thick thighs and a wider butt. Could be diet, but I would expect my belly to be fluffier if that were the case. With all that in mind, I was hoping for some program suggestions that were better suited to ultra marathon training for the winter, summer, and then in the off season. If these shorts could also help, these programs could also help lean out my thighs and seat, great. I can't afford to buy all new Biore shorts. See, I added your sponsor. I love their shorts. Thank you.

1:13:49um so i'd love to be pointed in the right direction for a strength plan um i've peeked at all of the mind pump training programs and they all look like a lot of fun and i wish i could do them all um but i am a trail runner um so i don't know which one's uh best um based on my running activity level and thanks for considering yeah this is actually pretty easy

1:14:10Sal Di Stefano:uh too much lifting not enough calories is what's going on right now so that's what's going on right

1:14:16Adam Schafer:now yeah one of the characteristics uh like the core characteristics of somebody that uh is successful at the kind of competitions that you're successful at ultra marathons you know you want to do a night to the rod which is insane you know and you've been doing this kind of training for a long time is that you're really good at not listening to your body that's actually that's actually what you have to be able to do that you know what i'm talking about you're laughing because So in order to do what you do, you have to be able to ignore your body's signals. So you need to know that about yourself.

1:14:50Adam Schafer:Because I did hear you say, I listen to my body. You don't when it comes to training, which is why you can do what you do. So you're going to have to follow something that's going to feel way too little. It's going to feel way too easy for you. And you have to ignore your normal training gear, which is go. two days a week for an hour to 90 minutes way too much with everything you're doing way too much but you do a good job of surviving which is why you're able to continue to do it but if you really want to improve which is what it sounds like you want to do it's got we got to cut it way down like not like a little bit like a lot yeah okay so it's going to look more like

1:15:30Sal Di Stefano:this in combination too or she didn't say it but i see in the email 1700 to 2200 calories too low to somebody who's well sure but i feel like i just i honestly i don't have the bandwidth to count calories and that's just a real big guess i really i don't um okay i i i don't have the bandwidth i've tried um i found like an app where you just take a picture of your food and then it you know counts the calories and proteins and macros but i'm looking at them like that's not accurate okay so i just i don't i don't have the bandwidth so if you don't the one thing i would want you to do that's not a lot is to just track your protein because the amount of training that you're doing you're going to want to hit your your protein intake consistently for recovery reasons probably 150 grams a day yeah and and so we keep it simple like that in fact you're training so much and moving so much i'm not really worried if you're up or down three 500 calories for the day so i don't need you to track that diligently but i would want you to know that you are consistently hitting your protein intake because the amount of training you're doing on your body, you need the repair and recovery.

1:16:39Sal Di Stefano:And this is huge. And probably playing a factor in why you feel the way you do with your legs is because not only are you a bit over-trained, but you may be also consistently under-eating protein intake, which will also play a factor in that. Yeah. I know that I do, I eat the same meals on repeat during the work week and then on the weekend. So between breakfast and lunch, I know that I get a hundred calories in by the time I finished my lunch, or excuse me, a hundred grams of protein by the time that I finished with my lunch. Cause I'm just eating the same things, you know, over and over again.

1:17:13So I don't have to really pay attention to it. And then whatever I get beyond a hundred is just like, yeah, you know, dinner time and a snack or whatever.

1:17:21Adam Schafer:Yeah. Good. I would go one 50 is would be my target. One 50. Yeah. And then you're, um, I'm assuming you eat, uh, and you feed yourself based on performance. So you kind of have a good idea of like, Oh, I got to eat a little more of this to give myself a little more stamina. Is that how you kind of feed yourself? I do. And I, I'm definitely, I'll have like a first breakfast and a second breakfast, like a hobbit. So I'll do that. Like if I, um, like, uh, a long run before I run in the morning, I'll have, you know, something like an overnight oats with protein powder mixed in and some blueberries.

1:17:54And then when I get done running, I'll have a big pile of eggs and some cottage cheese and maybe a protein shake.

1:18:00Adam Schafer:Okay. So I'm going to give you a program and I'm going to have you modify it. If you, if you promise me to try it. Yes, I would. I would love it. It's going to be way less than what you're used to. I think you're going to hate it. But once you see the performance. Does it have overhead press in it? Cause I love overhead press. It's my favorite. Yeah. Of course it's going to have that. But you're going to hate it until you start to feel your performance improvements. And you'll notice that by week two or three. So I'm going to send you maps 15 performance. And I want you to follow it three days a week.

1:18:29Adam Schafer:Okay. Okay. So the program is five or six days a week. So the way you're going to follow it is you're going to do workout one, one day, take a day off, workout two, the second day, take a day off, workout three, wait till the next week and just follow the sequence. So you're going to be behind. Just going to space it out. You're going to space it out. So you're going to be behind on the program. So on the programming. So it's three days a week, follow the workouts in order, try and take a day off in between. And I think that'll be perfect for you.

1:18:56Sal Di Stefano:Just enough to stimulate the muscle. That's right.

1:18:58Adam Schafer:That's right.

1:18:59Sal Di Stefano:Awesome. Yeah. Between that and being really consistent with the protein, you're going to do really well. Okay. Yep. You'll do really well. Excellent. I'm so excited. Yeah.

1:19:08Adam Schafer:You want to get back on in 60 days? I'd love to hear back from you. Yeah. So I have a race in September. It's a trail race from Two Arbors, Minnesota, up to Lutzen, Minnesota. I'm not trail racing. It's very technical. It's going to be one of those really just grinded out races. So I would love to be back on and hopefully with my finisher medal. All right, let's do it. We'll have you back on, Heather. Okay. Thank you so much. Thank you. All right, Heather. Good luck to you. Take care. Bye-bye. I always love talking to people who do that kind of training or competition and then they'll say things like, well, I really listen to them.

1:19:42Adam Schafer:I listen to them. No, the reason why you're so good at it is because you know how to not listen. Because you get a norm for about 80 miles. Shut the noise off. Yeah, dude. Your signals are all over the place. Pain? What? Let's turn that down. I mean, she's doing a routine. She's doing a strength training routine that for most 50-year-old women would be all their exercise. Yeah. They would just walk and do that, and it would be plenty. But she's doing that on top of incredible amounts of exercise and activity.

1:20:08Justin Andrews:Yeah, starting straight is normally pretty good. It's just, yeah, in that setting. No. It's way too much.

1:20:12Adam Schafer:No, no. I've trained athletes like this in the past, and I remember learning this lesson the first time. I had to scale back so much. I remember questioning myself, like, is this really all we're going to do? But I'm like, if they're not performing better, then it's got to be that.

1:20:26Justin Andrews:Yeah, it's not helpful.

1:20:27Adam Schafer:Our next caller is Jake from New Jersey. Jake, welcome back.

1:20:30Justin Andrews:What's happening, man? Hey, thanks for having me back. How you doing, man? Give us an update. So I called in probably 16-ish months ago. I had a really bad chiropractic injury that I was trying to work through. when you guys told me to run Symmetry like three times through completely fixed everything I'm like amazed my whole life is back to normal it's crazy so since then I was like alright these guys know what they're talking about I'm just going to buy in completely join the cult welcome drink the Kool-Aid I just started eating and eating and eating and switched to MAPS 15. So I've done MAPS 15 performance, performance advance, 15 strong, and I just started Power With this week.

1:21:25Justin Andrews:Since I switched to 15 and eaten, but I'm 18 pounds of lean mass in the past 16 months. Yes. So basically what I'm asking is kind of what's next and how to prioritize the family life with one kid. I have a baby, baby on the way. I'm wondering if sometimes I don't hit all four days or all my math's 15 days. Is that too low of volume? Nope. You're good, bro. You're good.

1:22:00Adam Schafer:Sorry, I'm baby watcher.

1:22:03Justin Andrews:No, you do it, man. Congratulations, by the way.

1:22:07Adam Schafer:Listen, first off, you crushed. You did a great job. 18 pounds of muscle. No more pain. No more of those weird issues that you had i believe i remember uh you from from before um and we you almost thought there were some nerve related issues but it seems like everything's a lot is back to normal yeah like i

1:22:23Justin Andrews:was scared i wasn't even gonna be able to like pick up my song like no phenomenal dude phenomenal

1:22:28Adam Schafer:so here's the beauty of uh of strength training uh the amount of volume required to build muscle is significantly more than what is required to keep it and so going through this phase of life here's what you're gonna notice you could train way less you're not gonna shrink yeah you'll maintain just fine yep and then when you get back to it you you start seeing great results again so

1:22:48Sal Di Stefano:you're in a great place and as a as a father but let your weeks ebb and flow yeah you know there's there's obviously i'm sure you have no there's nights when you don't get the best of sleep and you're busy and you're you're doing dad all day long and you know that's the day maybe you miss and then another day where you got great sleep and you got some free time like that's your day you lift and you'll be fine bro you'll be just fine yeah you'll be just fine the amount of volume you need to maintain what you've already built super low very very low in comparison very very

1:23:18Adam Schafer:low and so all the data supports that by the way and that's and that's kind of how that's this is

1:23:23Sal Di Stefano:kind of how i i treat fatherhood right now there's moments where i'm i have a little sprint or two three weeks i'm really on it dialed dialed i'm hitting it i'm pushing i'm doing good and then other weeks i'm super cruising for a week or two or whatever like that because other priorities because parenting and that stuff is more important to me so that's where you're at dog it's a great

1:23:43Justin Andrews:place and just keep the calories as hot like higher like where i've been at i guess yeah put on the weight i think you're fine dude because you're lean you're healthy you're fit i don't think yeah that's what matters and i guess the you know you've probably heard me say

1:23:59Sal Di Stefano:on the podcast you know when you're when you're not training you're not doing that and you're not like you don't eat like an asshole you know so don't that's not permission that's not permission for you to go like yeah oh the guy said keep the calories eyes i'll just have a couple beers and i'll eat a cheeseburger you know i'm saying if you don't go like that but uh yeah enjoy the whole natural foods yeah you'll be all right man even on those days of not training you'll be okay

1:24:23Justin Andrews:all right and then um yeah just because like before before i got hurt before obviously parenthood and everything i was doing i was like doing crossfit five days a week with jiu-jitsu with hot yoga so like now i feel like i'm like not even doing anything yeah but you feel better

1:24:41Adam Schafer:don't you it's everything's working now i feel so much better so i'm like should i keep that should i add a little bit of cardio or should i it's like i that's what like sticks in my mind here's how you figure that out because i understand the feeling right here's how you figure that out if you add things do it for fun okay don't do it because you think you have to do more but do it out of enjoyment so if you want to go do a little jujitsu or go you know do it purely

1:25:06Sal Di Stefano:for the enjoyment and that'll help create balance another way what it looks like for me as a father is uh and i just came through this actually right now i had some terrible sleep when i was up at truckie and and uh just just and i had plans to get some good lifts there because i have a gym there and I didn't, but what I ended up doing just nice long walks with my wife. So I did. So, so I want to be active, but I recognize that the sleep isn't the best. I got a lot of stuff going on. And so I'll do things that are more recuperative that are healthy. So allow that flexibility like that. So don't do it.

1:25:40Sal Di Stefano:Like you're trying, I'm trying to, I didn't go to those walks. I'm like, Oh, I need to lose body fat or I need to make moves. It's just like, Hey, I actually don't feel good enough to go really push the weight right now because I didn't get good sleep. and I know that's you're at higher risk for injury and I'm fine. I've lifted last week really good. And so it's like, yeah, you know, I'm going to go for a walk and my son's going to ride his little trike. And that's what we did, you know. So finally, and then I played soccer with him, which is like very low intensity for me because he can barely play, right?

1:26:07So like do stuff like that.

1:26:09Sal Di Stefano:So make yourself, make that decision based off of how you feel and what's going on in your week. Not because you think you need to go do a bunch of other stuff like that. be active and do more recuperative stuff when sleep is low and maybe calories are low or things aren't perfect and then days when you're rested you feel great and you're fed go get the gym

1:26:31Justin Andrews:all right yeah i mean and i guess i knew the answer coming in but need to hear it from someone else yeah yeah good deal man when's baby coming uh december good for you dude yeah so we'll have

1:26:43Adam Schafer:two under two good for you man yeah it's a tornado but it's a good time yeah it's a good time bro

1:26:49Sal Di Stefano:it's a good time to be a healthy dad too bro it's awesome you did it going into all of it so

1:26:54Justin Andrews:yeah yeah i mean the fact that i'm completely pain-free is still like every day i wake up and

1:27:00Adam Schafer:i'm like how did this work like yeah mind pump i saw a million you know experts and everything and

1:27:06Justin Andrews:then i ran symmetry three times through and everything was back to normal yep yeah we know more than yeah yeah no like i thank you guys so much i appreciate that's awesome bro i appreciate

1:27:18Sal Di Stefano:you love hearing those love hearing those stories dude thanks jake keep it up thank you brother

1:27:23Adam Schafer:take it easy bye yeah that's great you guys remember i mean i vaguely vaguely remember him there was a little bit of a fear that it may there may have been some nerve injury yeah and so were like some subluxation he had like because he had seen because he had seen chiropractors and he's seen a bunch of people and he and he got he got injured from an injury from a chiropractic uh adjustment adjustment yeah so that's why i was like oh let's see what happens yeah uh so the what i thought i believe and i could be wrong but i'm trying to think back i thought okay let's see if we can build back some balance and strength and maybe there's limitation because maybe there's some nerve damage but it turns out that it wasn't anything obviously permanent it was mostly muscular and he balanced it out.

1:28:08Sal Di Stefano:And he was probably well over-trained with all the stuff he was doing. Phenomenal. Yeah. So cool. Those are the best stories. Stability, man. 18 pounds of lean mass in that time, doing significantly way less work. And then he looks great. He looked healthy. He looks fit. And now it's like, man, the amount of volume he has to do to just kind of maintain that.

1:28:30Justin Andrews:Baby coming in, it's like he's in a perfect spot to keep that same low-volume pattern he has. Very cool. Our next caller is Alex from Mississippi Alex, welcome back, dude How are you guys?

1:28:42Sal Di Stefano:Good, man, how you doing, dude? Well, to jump right into it I know you guys will love to hear that you were right again, it seems So I don't know if you're tired of hearing that But yeah, y 'all are pretty good at this stuff, I guess So give us a little case

1:29:01Adam Schafer:So if I recall Correct me if I'm wrong, Alex When you called in last time you were kind of frustrated because you couldn't figure out why you weren't able to recover from workouts so it just felt like no matter how little you did you felt over over trained that kind of stuff is that is that what am I on yes okay yes I wasn't feeling uh necessarily like general fatigue with everyday life but everyday life plus trying to train I would reach into like muscle soreness for several days and or my nervous system would be fried and I couldn't get like multiple workouts done in a week without still feeling good.

1:29:37Uh, well, since then I did go see a functional medicine practitioner here locally. Um, I'm in Mississippi and, um, found one. She, I told her all the same stuff and she basically was like, uh, yeah, you're probably short on, you know, vitamin D, zinc, magnesium, vitamin B. So she went ahead and did a blood draw and test everything. And sure enough, I was at the low end ranges of all that stuff. And so she put me on that that's probably been um six to eight weeks ago and uh i also started the max grade eight so i'm not doing i'm doing more frequent workouts than i am more uh more volume in a day or whatever and um because you got to give me that program and so yeah i'm feeling really good i do still get some muscle soreness but um obviously that's normal in some of the because like you only done three sets so that last set i'm pushing to you know there's maybe two reps left in the tank so I'm pushing pretty good on that.

1:30:32And then I'm, I'm hitting some muscle sores, but I'm recovering in a day or two. And then as far as like the nervous system being fried, um, I don't seem to be having that issue. Like after a long week of work and working out, I might be tired, but I'm not like that point of exhaustion where I'm like, I don't even want to go work out. Like I still can get the workouts in, you know, um, I wouldn't say daily cause I still miss days here and there just because life happens. But, uh, I haven't had a day where I've gone to work out and I'm like, you know what? This would not be beneficial for me to work out.

1:31:05Adam Schafer:That's great, man. It's awesome. I got a question for you because, because you were low in multiple, uh, multiple nutrients. Yeah. Um, you eat meat, right? You're not a vegan. No, I eat beef and chicken and, uh, yeah. Are you, did you do any gut health testing? I haven't done any of that yet. Um, you think it'd be beneficial too? I do because it's interesting that you were deficient in multiple nutrients. You would see that in a vegan or you would see that with somebody that really restricts their food intake. Or you would see that with someone that has malabsorption, which could come from gut health being off.

1:31:47Adam Schafer:So you're not absorbing the nutrients like you should. it would be my hit my that would be like a it's kind of like a um i have a hunch okay and so i think it would be a good idea to get some gut health testing just to see now vitamin d common and that's just a common one uh zinc relatively common b vitamin deficiencies and somebody that eats meat tells me sometimes that there's some malabsorption magnesium is relatively common as well, but the B one is the one, the B vitamin ones is making me think something maybe like you probably would feel amazing with a B 12 shot. Okay. You know, like an injection of B 12 would probably make you feel like you're just like a new person.

1:32:30Adam Schafer:So I would go back to the functional practitioner and say, Hey, do you think I may have some malabsorption issues? Uh, and do you think gut health testing would be beneficial for me? Just to, just to take another look. Okay. And she'll know the specifics of what test to run. I'm assuming, cause I don't know anything about that that's right yeah that's right so so so it could be parasite related a lot of people have like way more people than than they realize have parasites okay and parasites will definitely rob you of nutrients could be gut health inflammation sometimes people have gut health uh symptoms like constipation diarrhea bloating sometimes they don't they just don't absorb nutrients for you okay yeah i don't none of those issues come to mind the only the only gut issues i ever have is if we're out with friends and I eat too much one night or, or whatever, or, you know, we order pizza and I eat too much, or it's only if I overeat in like an evening of just enjoying time out with my wife or whatever.

1:33:25Other than that, I don't really have any issues with that, but that doesn't mean anything. Um, yeah, I don't know. I can look into that and see what they say. Cause that, that might answer more questions, I guess, but I am feeling pretty good in general.

1:33:35Adam Schafer:Yeah. Uh, you're, you're feeling good cause you're supplementing with all that stuff. Uh, but the B vitamin one, one is an interesting one to me. Like it's not common to see someone with a B vitamin deficiency when they eat a sufficient amount of meat.

1:33:50Sal Di Stefano:Now, when that happens, Sal, is it common even when he's supplementing, he still might register a little low?

1:33:57Adam Schafer:No. So when you're supplementing, you're taking high doses. So you're going to absorb some. It's not like you're absorbing nothing.

1:34:01Sal Di Stefano:Yeah. But if you have malabsorption due to, let's say, a parasite and you eat meat, you would see sometimes B vitamin deficiency.

1:34:09Adam Schafer:And it's like, what's going on? I eat meat every day. why would I be deficient? And so, so, uh, that, that's, that's kind of pointing me in that direction. So there's a couple of things you could do. You go do all the testing to get specific. If you want to just try it out, you could try, uh, Organifi has a parasite cleanse and I would run two cycles of it. I'd run one cycle. I'd wait 15 days, run another cycle. And, and then if you feel remarkably better, well then there you go. Uh, but the testing would be that specific. That's going to nail down like what's going on if there is indeed an issue.

1:34:42okay now i've heard you talk about parasite cleanses before if i do a parasite cleanse i think you've said the whole household has to do them so if i do what i have three kids so i need to have my wife do it and all three children do it if i do it no just your wife okay just me and

1:34:57Adam Schafer:my wife okay yeah just you and your wife because you yeah when you're intimate with somebody uh you could transfer parasites back and forth type of deal okay okay that would be a pretty pretty low barrier to do it just me and her and see and go from there yep yep now you may feel worse before you feel better so sometimes people do a parasite cleanse and they feel a little worse it's called a herxheimer effect it's the die off yeah yeah so so if you start to feel worse uh that's that's totally normal at first then you start to feel better not everybody does that though most people feel normal okay so organifi parasite cleanse do two cycles how far apart you said about 15 days okay 15 days apart okay yep and then if you're still and then i'd still recommend the gut health testing at some point.

1:35:37Okay. Can I ask a program of question? Of course. When I finish up MAPS grade 8, MAPS Strong is my favorite program. I think I'm going to go back to MAPS Strong and do it because I haven't done it in a while.

1:35:51Sal Di Stefano:Do 15 Strong. Do 15 Strong. Since you like Strong, do 15 Strong. That's a perfect step up from MAPS 8. Then, if like we're really like vitamins everything's all balanced you feel great on 15 then i'd say go to the regular strong after that okay i can do that i'll try that yeah i've never done the 15 version but i love the original version so i'll try that yeah yeah yeah dude and here's the thing too alex

1:36:19Adam Schafer:if you're following 15 strong and you're getting stronger there's really no need to to try yeah there's no reason just stick to the 15 style program that's your parameter yeah yeah okay

1:36:30Sal Di Stefano:Okay, good deal.

1:36:31Adam Schafer:Yeah.

1:36:32Sal Di Stefano:All right, sweet. You got it, man. We'll send that over to you. Thanks, guys. Appreciate it. Hey, can I say one more thing of encouragement? Yeah, yeah. You know, I came to this podcast for advice from you guys and, you know, the silly banter and whatnot, but y 'all's compassion, empathy, and patience with the callers that call in is why I've stuck around.

1:36:55Justin Andrews:Oh, thanks. And so that's a word of encouragement to you guys' character and your authenticity with this because I know not everything you've done for the callers has made sense, you know, money wise. And obviously you guys have done well for yourself, but I'm sure at the sacrifice of making money, sometimes you guys do things to help out the individual to call in. And that speaks volumes to a lot of us. And so, um, yeah, that's one of the reasons I've stuck around listening to you guys for, you know, seven years now. Um, even if I skip through some of the silly banter, I almost always listen to the callers because it's one of the best things you guys do and I just want to encourage you guys with that.

1:37:31Sal Di Stefano:Appreciate that. Thank you, man. Thank you, brother.

1:37:34Adam Schafer:Good luck, Ben. Thanks, guys. You got it. Yeah, to have multiple nutrient deficiencies, although D, magnesium are common. Zinc, less common, but relatively. Yeah, I haven't heard beef. You would see that with a vegan. But someone's eating meat all the time. Why am I not getting...

1:37:54Sal Di Stefano:Now, another thing that would point to that, too, is that because you said he's taking the high doses, so he's still going to absorb some, but if he took a shot of vitamin B, would he feel like even...

1:38:03Adam Schafer:If you have malabsorption of B vitamins... And then you took a shot. Either because you're not getting it through your gut or because you have issues with methylation, which is another issue. Oh, yeah, a direct shot bypasses the gut. It's funny. People do B12 shots. You give me a B12 shot. It's like, give me water. Well, it varies, right? I notice nothing. You give a B12 shot. I had clients that would take one. Yeah, yeah.

1:38:25Sal Di Stefano:Like, it's life changing. Same thing. I've had people who are like, oh, and they tell everybody about it. Like, it's this magical thing. Yeah. And it's like, well, that's because you - You needed it. Yeah, you needed it so bad.

1:38:33Adam Schafer:Totally, totally. Look, if you like the show, come find us on Instagram, Mind Pump Media.

1:39:04Sal Di Stefano:Thank you for listening to Mind Pump.

1:39:07Justin Andrews:If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

1:39:46Justin Andrews:The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by... And by introducing Mind Pump to your friends and family, we thank you for your support. And until next time, this is Mind Pump.