2911: Machines vs Free Weights | 5 Times Machines Are ACTUALLY BETTER

15:48Adam Schafer:Exactly. Another point is advanced intensity techniques are just easier and safer with machines. I'll use a simple, silly example. Yeah. You're going to do a strip set. So a strip set is, you know, I do as many as I can with a certain weight, take some weight off, do some more, take some weight off, do some more, so on. So I'm trying to train strength endurance. Really easy with a machine, you guys. Really easy. I just move the pin. I stay seated or whatever, move the pin, move the pin, move the pin. With free weights, either it requires you to have 15 pairs of dumbbells or you got to get up and unload the barbell each side and you got to load it with small plates in order to make the weight increments work or have a bunch of partners.

16:30Adam Schafer:It's just not convenient. It doesn't work very well. But with machines, it works really well. Machines work really good with like forced negatives and forced reps if you have a training partner. Partials. Why? Because the machine's there. you know i'm not gonna drop the barbell in my head uh the machine though if i fail and it's

16:47Sal Di Stefano:too intense like cool i'm i'm still safe i this i actually i probably take more uh because we're big on not training to failure uh but i if i train to failure it's going to be on a machine yeah rarely ever in fact i can't even recall the last time i took a you know a barbell movement it's been a long time since i've taken that to a uh a failure set uh and not that there's not value because I guarantee there's somebody who's freaking out right now that's like, oh, my God. Yeah, there is. But when you're on a machine, I can be so strict with my – let's say I'm using like a hammer strength chest press machine.

17:23Sal Di Stefano:And I could stack a weight on there that I'm not sure I can get five reps in. And I could take it and at four, I mean, I can give that all I got and still remain with like perfect technique.

17:33Adam Schafer:The handles are going to stay in the same place.

17:34Sal Di Stefano:Yeah, and then let it go and then it drops back on the rubber stoppers. And I've taken it right to failure. mechanically perfect or when you got like a barbell that you're trying to stabilize and you're also pushing to a pr limit very difficult to not allow that shoulder to slightly roll forward or the black arch or to do something uh that's not perfectly sound where with a machine with a machine i can have perfect sound form and and then take it right up to that edge and then stop totally and i think that's probably where i used failure training more often than not even with the workout

18:08Adam Schafer:partner because someone's like well we just use a partner with free weights if you're gonna do that which is true that's totally true but how about like you ever try doing negatives with free weights doesn't work hey buddy lift this weight off me and then let me lower it and then help me pick it up you're dead right with a machine it's real easy for your buddy to help push the handles forward and then you slowly lower or really hard intense isometric where someone gets in position then you just got to hold it in position like all the intensity techniques that i can think about Most of them, I should say, are easier to do with machines.

18:38Adam Schafer:Yeah, much lower risk. With much lower risk. And then lastly, this is an obvious one. When I say it, it'll be obvious. Sometimes certain movement patterns or skills, you can't really train with free weights because free weights fight gravity, so the resistance is going down. But when I use cables and machines, the resistance can go any direction I want. I can go up diagonally. I can go sideways. I can go sideways down. I could do opposing, alternating. I could pull one handle while pushing another handle at the same time. I can use pneumatic equipment, which a lot of gyms don't have this, but pneumatic equipment for explosive force is phenomenal.

19:17Adam Schafer:Try mimicking that with free weights. You can't really do that.

19:20Justin Andrews:Yeah, it's interesting. It's like what bodybuilders will call time under tension. There's something to that for sure because you do feel the resistance continuously in certain parts where it would drop off because of gravity.

19:33Sal Di Stefano:Yeah, yeah. I use a lot of machines for rear delt movements for that reason. Such a small movement, such a small muscle. I love dumbbells for it too. Everything's bent over. Yeah, you're almost limited to that, and you have to be in this position. And to do dumbbells, to be hinged over with support, isolate that, and you're only opposing gravity really when it's at the top point. And so when you're down, you have very little resistance.

20:02Adam Schafer:No resistance.

20:02Sal Di Stefano:Resistance, yeah. I mean, using cables really allows me to target that from different angles and keep the tension on it through the full entire range of motion. And so that's an example of a specific muscle that I use a lot of machines for rear delts, and I have found it. Which this is also what makes me understand and identify with the bodybuilding hypertrophy person who promotes machines so much is because I get it. I get when you're really trying to focus on a muscle and not incorporate. Because even machines, it's impossible to isolate. You can never isolate.

20:37Adam Schafer:You can't isolate. True isolation doesn't exist.

20:40Sal Di Stefano:Yeah, it doesn't exist. Our bodies work synergistically. All the muscles work synergistically, and there's always going to be that. But getting it to put as much emphasis in a very small area, there's no better way than with a machine because it allows everything else to be so fixed in that. And so Rear Delt is a good example of a muscle group that I almost always use, mostly machines. Totally, totally.

21:03Adam Schafer:Do you guys see the new can of Olipop? It's blue.

21:05Sal Di Stefano:Yeah, I thought it was a different flavor. No, it's cream soda.

21:07Adam Schafer:My favorite. My favorite. Okay. So I have friends that all they now drink is Olipop. Yeah. They're not like health and fitness enthusiasts. They just like the fact that it's low calorie. But you know what they like it? The taste.

21:20Justin Andrews:They're like, dude, I prefer the taste. A lot of parents I've talked to, they love that they have an option for that because their kids especially drink in sodas.

21:29Adam Schafer:Well, it's over at somebody's house, and they're like, hey, you want something to drink? They open the fridge, and there's beer, there's white wine, water, Ollipops. I'm like, you drink Ollipop? They're like, oh, yeah, I love it. I'm like, are you trying to cut your calories? They're like, no, actually, I like the taste, but also it's really low calorie.

21:45Sal Di Stefano:When I wean myself off of the diet soda kit, because that's typically what I do with Ollipops is uh i allow that in and out of my routine and it's like i catch myself having a lot of diet sodas then i'll switch over to olipop it's trip when i get used to the olipop flavor and the sweetness of it how overpowering like the artificial sweeteners oh yeah it's like you you it's crazy how the body adapts like that like it's it's we've talked i've talked about this nauseam about competing and never being a fruit vegetable guy and then not having for a while and then getting introduced to that and then you're like oh my god your palates change the same thing with sweetness.

22:21Adam Schafer:The other thing too is if you guys drink these regularly, pay attention to your gut health. It's really good. Oh yeah. Yes, it's really good. There are compounds in here that are good. Well, there's certain fibers that are good. They also put marshmallow root in here, which is good for the lining of your gut. Marshmallow root? Yeah. I didn't even know that was a thing. It's not what you think. You know marshmallows grow on trees. Marshmallows are good for you? No, no, no, but they have good stuff that's good for your heart. Where does marshmallow root even come from? Yeah, Doug, look up marshmallows.

22:49Adam Schafer:I didn't even know that was a thing. Sometimes the lining of people's guts get really, I don't know, for lack of a term, damaged. And it's a supplement you can take that'll help with the mucosa lining.

23:00Sal Di Stefano:There is a marshmallow plant.

23:01Adam Schafer:Yes, there is. It's not soft and sweet.

23:05Justin Andrews:Yeah, it's not what you think, dude. I know. Does it even look like a marshmallow? It doesn't, really.

23:10Adam Schafer:I mean, what's that one of the video right there where it says harvesting marshmallows? No, that's a joke. It's a joke. Do you guys remember that? When I was a kid, do you guys remember that commercial? I think Barilla did the commercial where it had Italians, they were like taking pasta off trees. You're trying to say their pasta was natural and they're like pulling it off trees. It's so natural. Dude, it was an old commercial from the 80s. Oh, I don't remember that. Yeah, and it's like, but he loved, you know, and whatever. And as a kid, I was like, and I'm like, I distinctly know that we make pasta.

23:36Adam Schafer:Like I've made pasta. So they actually used the plant historically in marshmallows. They don't do it anymore. But yeah. Oh, interesting. I never knew this, but in 1800s, French confectioners, started using egg whites and marshmallow plant roots to create a lighter aerated candy. Yeah. Oh, wow. So, Doug, look up gut health, marshmallow roots, gut health.

23:59Sal Di Stefano:Interesting that it started off as this thing that was a treat, but then also had some healthy properties to it, and we've just eliminated the healthy thing completely. Yeah, it's all corn syrup now.

24:09Adam Schafer:It's high mucilage content, which forms a soothing protective gel over the mucosa membranes. There you go. So it helps with acid reflux, gastritis, and stomach ulcers. Because it coats irritated tissues and reduces content.

24:23Sal Di Stefano:I wonder at what point did we eliminate the marshmallow root from the marshmallow? Why? No, at what point did we? When did it become? We found a cheaper alternative probably. Oh, yeah. I'm sure that I've had the history if that was it. At one point, some big company buys out the whatever brand or whatever that was doing it originally. And I'd be like, oh, we could do this for a way cheaper. I love marshmallows. Yeah, so late 19th and 20th centuries. They discovered using commercial gelatin and starch extrusion yielded a much more stable mass-produced product.

24:52Justin Andrews:Oh, well, there you go. It's funny. I was just talking about that, too, because there's this one dessert. You remember definitive food groups or drinks. You're like, oh, my God, that was the best thing I've ever had. There was this one marshmallow that was covered by a white chocolate that was like a key lime white chocolate. It sounds bizarre. It sounds delicious. Yeah, it had homemade like a graham cracker crust. So it was like a s'more. It was basically like this big marshmallow covered in that like keen lime chocolate with the graham cracker. What was it called? Just a keen lime s'more.

25:27Adam Schafer:That was the brand name?

25:28Justin Andrews:Well, no, this was at a chocolate like place, like a store. Me and Corey would get so mad. We'd go there every time asking for it and they'd only make certain batches. And then, you know, I guess the biggest irritation I have is like when you have a product that is definitively the best thing you have and you're like, oh, we just do that every now and then. I'm like, this is the only thing I come here for, you know? Like the McRib? Yeah.

25:51Adam Schafer:Why don't you always make the McRib, dude?

25:54Sal Di Stefano:Delicious. I mean, isn't there like a, isn't there probably like a psychological strategy to that though? Create. FOMO and FOMO, you know? Sure. But they stopped making it. Well, you know, there's like one of my favorite restaurants. You guys ever eat at OKC? You guys ever? Yeah. Yeah. Or OCK. Sorry, did I say it wrong? Or Orchard City Kitchen.

26:14Adam Schafer:Yeah, you're right. OCK. OCK. That's a basketball team, OKC. Yeah, yeah. Look at you. See what I did there. I know about sports. I've seen that video. I've been researching. I remember reading. I sprinkle random things in. You're not going to get me again. The average listener is like, oh, he likes sports.

26:30Sal Di Stefano:Did I tell you guys about the, I don't know if I brought up on the show, or I told you guys the game that I got. You just made me think of the table conversations. You sent it to me.

26:39Adam Schafer:I got it. Okay, you did. I got it. I'm reading it to my kids. Oh, you did already start it. Isn't it cool? Yeah, it's fun.

26:44Sal Di Stefano:It's such a good idea, right? Yeah, it's super fun. I was like, this is cool.

26:47Adam Schafer:It's like tabletop conversations, but for little kids. Nice. So you asked me, like, if you could only have three superpowers, what would they be? Yeah.

26:53Justin Andrews:Oh, we've been meaning to do that. Yeah, because they have some for adults, like for relationships.

26:57Sal Di Stefano:Oh, Katrina and I have had that forever. Like, we've kept it by the bed for, I don't know, a decade. And it's always like a fun. and we rarely do it but once every you know one of us will be sitting there and be like well we don't want to watch TV or something right now let's do something hey grab the table things let's see it and then we'll pull and it always always brings fun conversation yeah because it's always

27:14Justin Andrews:something so you would never think you wouldn't talk about it

27:17Sal Di Stefano:yeah like it'll say something like you know when you were in high school what was your biggest fear of this or that and then she'll start telling a story I'm like oh my god you went through that I had no idea so it always brings up cool stories like that and same thing with the kids one you know you think I could think of all the things I asked my kid, but it's so random.

27:36Adam Schafer:Do you want to know what I found out about my five-year-old? Let's hear it. He has a good-to-marry list. Good-to-marry?

27:42Justin Andrews:He has a list of girls that are good-to-marry.

27:46Adam Schafer:Wow. Shut your face. That's hilarious. This is true. This is true. He literally told my wife, first of all, we've heard him say this once. So we have friends who have daughters. First of all, we have a lot of friends who have tons of daughters. He's like one of the only boys in our friend group. But anyway, one of the times he was hanging out with them, he comes, you know, they leave and he walks up to her. Her name's Adeline. And he's like, I like Adeline. She looks good to marry. And my wife's like, what? What are you talking about? Oh, she's really pretty. She looks good to marry. So I'm like, okay, bro.

28:16Adam Schafer:So that was the first time we heard her. Anyway, he's got a list. He says, oh, I have, there are people that I think are good to marry. One of them is a 15-year-old girl. She's a 15-year-old daughter of one of my friends. I'm like, do you? He's a little Asian out here, dude. His sight's high, man. Bro, he's five. Yeah. He's got, you know, aspirations. So anyway, what do they say about the apple? So, you know, so Jessica and I are like, I'm looking at my wife and I'm like, honey, I apologize. If he's like me, we're going to pray a lot. We're going to pray a lot for this kid if he's like his dad.

28:49Adam Schafer:Oh, it's funny. A list. Yeah.

28:53Sal Di Stefano:You got to get the game for your boys. I think it'll be really cool to do that. You just dropped yours off at camp, right? I did. Yeah.

28:59Justin Andrews:Yeah, I went down to San Luis Obispo, and they actually hopped on with my friend's church.

29:04Sal Di Stefano:Oh, you took them down south so they could then take a bus back up north?

29:07Justin Andrews:Which is hilarious because - That is funny. We first went to Bass Lake because my youngest, his best friend, invited him to go camping. And so we were like, I don't know. That's kind of like the timing isn't right. But if, I guess, we go pick you up, and then we can bring you down, we can make this work. And so we just decided to make it work. And so we drive to Bass Lake. He was camping there and then we took him down. But it was funny. And I told you guys this story before, but while I was there, like I was, there was no place to park and I was just going to, it was just going to be a simple drop off.

29:44Justin Andrews:Like they had driven the boat up and, and, you know, everybody got off and then we were going to like eat at this restaurant that was right there next to the lake. And so I'm up there waiting for my food and I'm looking out and I had parked kind of precariously. Like my, the back end of my car was in the road and there's a lot of like cars with with boats going through. And so it was like kind of sticking out, but I'm like, dude, we're not going to be here that long. And we're just going to kind of do our thing. And then, you know, I'll, I'll get in the car and we'll take off. Yeah. And, uh, and Courtney was like, Oh, Oh no, there's, you know, there's cops they're, they're out there.

30:16Justin Andrews:They're, they're looking at your car. And I look, I'm like, Oh no. And he had already taken out the marker and was like marking my tire and like started to kind of like get the paperwork out. and I'm like, oh, just like haul downstairs and I'm running out there. I'm like, oh, hey, like, you know, I'm just here for a second. I'll move my car, blah, blah, blah. And then he looks at me and he's like, you look really familiar. I was like, you listen to the podcast? He's like, you're my pup, Justin. And then like, it was bizarre, dude. We took a selfie. We stopped trapping. We're like, hey.

30:50Sal Di Stefano:It was CHP too, right? So no ticket.

30:53Justin Andrews:No ticket. I mean, thank you. That was my little get out of jail free card. But yeah, I was like, man, they were going to tow my car for real. He's like, dude, yeah. This happens a lot, and we just take them. Did you see the picture?

31:09Sal Di Stefano:I did. You had three mustaches. You have to post it. Oh, you can't. You cannot post it. You cannot post it. Can you blur out his eyes or something? No, don't get these guys in trouble. I mean, it literally looks like three Justins. You know what I'm saying? Yeah, yeah. It's a mustache. You look like you had three generations. You know what I'm saying? Because there's an older guy, too. You know what I'm saying? but I told you when I got pulled over super true when I got pulled over because I was on FaceTime

31:29Adam Schafer:with my kid because he was crying or whatever and I got pulled over and the cop comes out of the car and I can see in my rear view mirror that he works out yeah he's like walking out he's kind of jacked I'm like oh cool yeah this guy was good good handshake he's a fan he's like okay you can take

31:41Sal Di Stefano:off now my guy was the guy who did that to me was like so undercover about it like you could tell like I think he had like a camera and so he didn't he didn't like it was like code you know I'm saying man he just he just yeah yeah so i was like oh cool because i was getting nailed for a lot of stuff i was like oh god this is not gonna be a good one right here so i wonder if that's what it is like if the if they if they are recording why it's going on like is yeah they can't just give you yeah yeah just can't get preferential treatment yeah yeah so he didn't make a big

32:14Justin Andrews:deal about it yeah so that was cool i mean it and then we went down dude i've had the most bizarre pain though i can't like i can't even pinpoint it to anything in my shoulders like both and it switched from one it was like all nerve pain then went to the other now i'm like it's really sore and achy uh and i was just like man sleeping in these um in the hotel room i didn't get any sleep and i was like there was a a hot tub out there and that was the only thing that like kind of brought it down inside all this time to kill the next day after we dropped the kids off and we were like driving back home.

32:50Justin Andrews:We was like, let's just stop for a minute. And there was the Siskiyou's, I think is what it's called. There was like this like, you know, hot springs place. And I'm like, that sounds like good. I like the hot tub works. So maybe this will help. And Courtney had like, you know, looked it up and took me to a different place. It was like before that. And it was like, dude, it was like literally like a trailer park stop or something. like but with hot springs and so we get in there it's like 15 bucks i'm like oh cool it's cheaper yeah i get in there i see why and i'm in there with just like the the craziest characters you've ever seen and i'm like just i'm the only one like you know trying to like get therapy out of this courtney wouldn't even go in with him she wouldn't even go in she's like yeah i'll wait for you in

33:38Sal Di Stefano:the car just like i'm in a lot of pain dude yeah this guy's making like he has a huge uh igloo and

33:45Justin Andrews:he's like making everybody like these like tuna sandwiches yeah you want to i'm like i'm good thanks though you know appreciate it from strangers from a stranger in a salt bath

33:57Adam Schafer:you know it's funny i've been seeing these memes you just reminded me i've been seeing these memes because you guys know about the the parasite thing right they're calling it diarrhea lettuce

34:05Sal Di Stefano:did you see the video that the team made no of justin and i no you didn't see it oh i did i did and you hear the the whole thing was the whole that worked out too perfect it did it did so so

34:15Adam Schafer:So I was, there's these memes. So you guys know that meme where it looks like a bunch of aristocrats are kind of looking down and they'll use it like, this is me looking down at people. Oh, yeah, yeah, yeah. So it's like, you know, me eating a gas station burrito looking down at everybody who eats salads. Yeah, that's what you get for all of your diarrhea lettuce. I know. I'm fine, you know. That's spreading. It's crazy, yeah. Yeah, that's spreading all over the place. Yeah, for multiple people. You know who I feel bad for? I feel bad for Taco Bell. Did you guys hear what happened with them? Yeah, they kind of pinpointed it to them.

34:46Adam Schafer:No, it was no, see, that's the same. I feel so bad. They were blaming them, yeah. Taco Bell, preemptively, nobody got sick from Taco Bell. Taco Bell's innocent. They preemptively - You get diarrhea from Taco Bell. Anyway. Of everything else he knows. Yeah, so you can't really just, yeah. Anyway, my point is Taco Bell preemptively removed certain things to say, hey, you know, we know something's going on, so we're just going to do this preemptively. Of course, what do you think the media does? Taco Bell you know connects them to diarrhea lettuce because Taco Bell is known for so poor Taco Bell is getting hammered even though you're the right thing and nobody got sick from Taco Bell people got sick from like berries from the grocery store

35:25Sal Di Stefano:and lettuce and that other brand that I remember the way I found out about it was I posted that protein salad that they have was it from that company it was the company I forget the name of the company right now but someone's like did you not read they sent me the whole article on it it was like it was that company

35:39Adam Schafer:do you know where it comes from so it spreads through human poop Yeah. So they think that there's like workers pooping in the fields, and that's how it's.

35:47Justin Andrews:I feel like this has happened before. Come on. The amount of.

35:51Sal Di Stefano:There's a spinach one like this too. Stop. I mean, that means like a lot of workers would be shitting on lettuce, bro. It's not like one guy decides to take a shit in the lettuce, and then like it spreads the whole. It's probably a lot.

36:02Justin Andrews:Yeah, and they don't wash their hands, and they're processing it. But the thing is, just wash your produce.

36:07Adam Schafer:Yeah, but if you wash it, it doesn't clean it necessarily. necessarily those those are like really persistent little legs dude the amount of people that have

36:14Sal Di Stefano:to be pooping on lettuce for that to happen i think a lot dude i think there's a lot of people that do that i do there's a lot of pooping on lettuce going on there's a lot it's like an underground thing that's happening get these widows shit all over the line i mean it can't be any worse than san francisco streets yeah san francisco's cleaner at least yeah on the street

36:35Adam Schafer:That's it. Then I poop on my salad. Dude, I just read it. It's so funny. This is coming up. So you guys know how endurance athletes, especially extreme endurance, like ultra marathons, Ironmans, you know how it's relatively common that they'll poop themselves while racing. You guys know that, right? You've heard that, right? You didn't know that? Okay. It's relatively common. They get real loosey-goosey. They're running, and they're pushing. They're like, it's a 50-mile race. I'm going for it. I got to take a dump. I'm about to win. I'm just going to shit myself. And this is relatively common.

37:07Adam Schafer:I looked it up. Do you know what percentage of elite endurance athletes have pooped themselves during a race? It's going to be like 80. No. No. 5 to 20%. Okay. Still a big percentage, dude.

37:20Sal Di Stefano:Then you'd be at a race, you're like, everyone's shitting themselves here.

37:24Adam Schafer:80 % to you. I have no idea. I don't go to races. He's like, listen, I do more than six reps on a press.

37:32Justin Andrews:I felt that.

37:33Sal Di Stefano:Could you imagine if it was like 80 % of the racers who wanted this big-ass marathon? This big-ass marathon, you're like, damn, everybody. Somebody breaks them.

37:40Adam Schafer:But 5 to 20 % is a lot, bro. That is a lot. If you have 1 ,000 runners, that's like 50. Yeah. Crapped themselves while running. Yeah. That's unbelievable. Yeah, yeah. I would, shh. It's not worth it. It's not that serious. That's what I would say.

37:55Justin Andrews:Take care of that before you start running.

37:56Adam Schafer:Although, that being said, did you guys see the guy break the world record? Yes, on the mile. Did you see how fast he ran?

38:01Sal Di Stefano:Three minutes, 45 seconds.

38:03Adam Schafer:What? Bro, he was running over 16. Dude, what's wild? First of all, he was running faster than the average athlete can sprint, the average person can sprint. What? Over 60 miles an hour the whole time. Not 60. 16. Oh, I think she's 60. I was like, come on, bro. I was like, you stopped running 60 miles an hour. No, 16, bro. Do you know how fast that is? Yeah, 16 is fast. That's really fast. To run? Heck yeah. Bro, three minutes and what, 45?

38:26Sal Di Stefano:3.45. That is. What's wild about that was what a big deal, you know, the whole four-minute mile thing, right?

38:31Adam Schafer:It's a white dude, by the way. It was not a Kenyan.

38:34Sal Di Stefano:Yeah, you're right. It was a white dude.

38:36Adam Schafer:Pull up his... Yeah, I mean...

38:37Sal Di Stefano:He was tall. Tall. I would have assumed... Whatever, dude.

38:40Adam Schafer:Not a white guy. Every win they can get. Give it to a... A white guy, really? They get their asses kicked and running all the time. Yeah, dude, there he is. Three minutes, 42 seconds. 42 seconds. Not even 45 seconds. Yeah, yeah, yeah. Pull up his picture. I mean, that's crazy.

38:54Justin Andrews:That just happened. He's a British guy of all things.

38:57Adam Schafer:Yeah. Was it the original... Wow, look at that. He's a very white guy. Was it the very first record broken by a British guy? He was, right? Register Bannister? Bannister, yeah. Roger Bannister. Yeah, Roger. Oh, I didn't know that. Yeah, he was a British guy. Interesting. Yeah, the first four-minute mile.

39:14Sal Di Stefano:I mean, it was such a big deal. They thought that four-minute was impossible.

39:19Adam Schafer:Four-minute half is. You know they had scientists come out at that time? Yeah, it was impossible.

39:23Justin Andrews:They said it was humanly impossible. Was that still when they had the dirt track? Yeah. Yeah. And now it's, you know, the, what consistency is the track? Is it that composite rubber?

39:36Adam Schafer:1954, he did it. He's a British medical student. God, why is it so? Sometimes people just make me embarrassed. Oh, you ran the fastest mile ever. Cool. Oh, and you're also a medical student. Okay. What else do you do? That's pretty amazing. But after that, hella people broke it. It was total psychological.

39:55Sal Di Stefano:You've got high school kids that do it now, right? So it's so wild to think that.

39:58Adam Schafer:Has a woman ever broke the four-minute mile, Doug? Ooh. I want to look that up. Good question. Yeah, because that would be interesting to see. Because that brings me to another topic on grip strength. No woman has ever officially run a mile. Well, that's going to change soon, right? Goal. You had to go there. I'm sorry. You had to go there. So they did a study on. I see where you're going. It's all right. We're going to go there. So they did a study on grip strength. Great. And did you know that the average 20-something-year-old female has the strength of a 70-year-old man? Just to show the difference, yeah.

40:34Adam Schafer:Just to show the difference in actual strength. Is that in current time or is that in old time? That's now.

40:38Sal Di Stefano:Okay, that's now.

40:38Adam Schafer:Yeah. Just to show the difference in strength. When they say there's a big difference in strength, it's a pretty damn big difference. Yeah. In reality. That's a huge difference.

40:48Sal Di Stefano:If we stay in reality. Yeah, dude. Hey, is it you who has the thumbs down on the BMW? Yeah, I do. Oh, that's you.

40:55Justin Andrews:I had another story with that. So we were in downtown San Luis Obispo, And it was funny because there was a guy that had souped up, I don't know what model BMW, but it was like to the point where you watch all those videos that like they'll just scream the engine so loud. Yeah. And so he had done something with supercharged or whatever and made it to where it was like so incredibly loud. Yeah. And so he's like, you know, trying to get ego boost and do his whole thing and like cruise downtown. He went a couple of laughs.

41:26Sal Di Stefano:Gurgling and crackling like crazy. Crackling.

41:28Justin Andrews:But it was like, woo, to the point where somebody jumped because he just did it right next to him. Yeah. And so he's like coming back through again. And me and Courtney are crossing the street. And she just looks over and stops mid-track. And she goes like, this. She's like, Courtney did that? Yeah. I just like, oh, my god, dude. I just start laughing because I'm like, eh. Can I just say something? That's my wife.

41:53Adam Schafer:You know, can I just say something? This is so true. I think wives do this. girlfriends do this they do that in public there's no threat to them i yeah i went through this did you have this conversation yes yes yes my wife did something like that over the weekend yes

42:06Justin Andrews:dude same thing and she's gonna get so mad when she listens to this but it's true but but but to her credit though so it was funny because uh so he was in the car with another girl and like uh it it really affected him you could tell because he started driving he's like he didn't do it again. And so she just crushed his ego. I was dying laughing. I was like, this guy was like, I mean,

42:30Sal Di Stefano:that was like old lady moment for her. Like my old man moment where I yelled at the lady with the dog. But you know what? It's like impulse.

42:37Adam Schafer:You don't say just as guys, when you call someone out, you've already calculated in your head. There may be a confrontation. Yeah. You gotta be ready to throw down. If you're going to do something, that doesn't happen. I don't think to a lot of women. I don't think that happens. It's the calculation of if I say something.

42:52Sal Di Stefano:Not when she's holding your hand. Correct.

42:55Adam Schafer:That happened this weekend, dude. We were going and some dude on a skateboard with his dog and he was like pulling up his dog with a leash. My wife opens the door. She's going to go like, fight this dude. Like, let go of that. And I'm like, and you know, she's like really traumatized by how dare he do that.

43:08Sal Di Stefano:I try to tell her like, honey, when you do that, if someone has to fight, it's me.

43:13Adam Schafer:You're inviting him. It's not you.

43:15Sal Di Stefano:You should ask me first. It's like, it's not shit.

43:18Adam Schafer:Because you ain't going to get the fight, dude. It's going to be me. Know your battles.

43:23Justin Andrews:There's a whole side to it.

43:24Adam Schafer:She gets so mad when she hears this. She's like, I'll fight him.

43:28Justin Andrews:I'll fight him.

43:29Adam Schafer:Come on, baby. Move aside, honey. All right, go ahead. Can you imagine that? Taking high heels off. All right, cool. It's one-on-one. Everybody step back. Go ahead, baby. Do your thing. When he wins a whole often.

43:42Sal Di Stefano:You know, it's so lame. Those are tuned to do that. So they pay somebody, and it's like your car's not any faster. It's all exhaust, and it's all tuning to make it sound like that. That's what I thought. I was like, this is all sound. Yeah, it's not cool. It's cool if your stuff is really, really fast, and it sounds really fast, but to tune it, they call it burble tunes. Burble? Yeah, burble tune. That's what it is. You literally ask for it. You get a burble tune, and BMWs are famous for it, like guys that drive BMWs. Does it affect the performance? I mean, it gives them a couple horsepower. Oh, it does.

44:15Sal Di Stefano:Oh, yeah, it gives them a little.

44:16Adam Schafer:Oh, so it makes the sound, and it's a little bit better. Yeah.

44:19Sal Di Stefano:That's a win-win. Yeah, a little bit. A little bit, you know? Remember the exhaust when we were kids?

44:23Adam Schafer:That's all how you use it, I guess. The exhausts that were popular when we were kids were ridiculous. You had the big old thing?

44:28Sal Di Stefano:I had, look it up, Doug. I had the dunk exhaust. That's what it was called. Look it up. Look it up. And your car pushed. I was a Flowmaster guy.

44:35Adam Schafer:That's as crazy as I got. What was your car pushing horsepower?

44:38Sal Di Stefano:I mean, probably 290. Oh, that's not bad. Well, I had cams, cam gears, pullies, headers, a port and polish. 290 for the early 2000s? I was probably over 300, actually. Bro, that's fast. Yeah, that was everything. Yeah, but did you hear everything I did to it? I did every single thing you could do to it other than a turbo on it. You didn't turbo it, and you still got 290 out of it. That's crazy. Probably more. Wow. Yeah, probably more, because I think stocked those Integras had probably 250. No. No, they did not. Type R? Not even a Type R. Look up LS Integra, Acura LS Integra exhaust. I guarantee you it's either under 250.

45:14Adam Schafer:No way. Oh, you think it's less? Way less. Really? Bro, 250. 180 to 250? It was just over 200. I'm going to guess. I'm going to say 200. I think it was 212, if I'm not mistaken. Look at that.

45:23Sal Di Stefano:That'd be crazy if it's that low.

45:25Adam Schafer:Oh, it was, bro. You don't remember back then? Acura Integra. Are you talking about horsepower? 1998 Integra.

45:31Sal Di Stefano:No, no, no. Horsepower. So 1998 Integra. This will be fun, because I actually don't remember this at all.

45:37Adam Schafer:Doug, why do you have exhaust up there? I don't know. He said exhaust.

45:40Sal Di Stefano:That was before, Doug. That was before. Integra, horsepower. There we go. There we go. Let them do it. LS to take a horsepower. Yeah, yeah, yeah. Okay, let's see.

45:49Adam Schafer:Oh, my God. 140. I told you. Wow. So the Type R was like 197. Yeah, yeah.

45:56Sal Di Stefano:So back then, it was better to get an LS because Type R had everything done.

46:01Adam Schafer:And you got it to 290.

46:02Sal Di Stefano:There's no way.

46:03Adam Schafer:Without turbos?

46:04Sal Di Stefano:Did you hear everything I had on it? Cams. Cam gears. Under drive pulleys. Ignition system. Port and pilot. I mean, I had everything.

46:11Adam Schafer:You're going to get 100 plus horsepower.

46:12Sal Di Stefano:Maybe you're right.

46:13Adam Schafer:Maybe it was up to 250.

46:15Sal Di Stefano:Maybe that's what I got it up to.

46:16Adam Schafer:I bet. Yeah, you'd be surprised. Cars were so slow back then. Bro, I cannot believe it was only 140 horsepower.

46:23Sal Di Stefano:Did I tell you, when I had to shift, my stereo would come out of the dash. And you were probably like, so much power. Oh, yeah. This is like the coolest thing ever to have someone sit in. It's like my, bro, my 400. Your stereo would end up in their lap.

46:37Adam Schafer:Hold my stereo.

46:38Justin Andrews:We're going to take off. I swear like lug nuts flew off of my truck, dude.

46:41Adam Schafer:Dude, I know this because I had a VR6. I had a Golf VR6, which was in that category of life. Remember, they had the Eclipse Turbo. Yep, yep, yep. They had the VR6. You had the Integra Type R. Yeah. And they were all around 200 horsepower. Yeah. And that was considered fast. Then you had the Camaro Supersport, which was like, oh, my God. That was like 300-something.

47:01Sal Di Stefano:Yeah, yeah.

47:02Adam Schafer:That's how much horsepower. That was considered a ton back then. 300 horsepower now, you buy a minivan. It's got like almost 300 horsepower. Oh, yeah.

47:09Sal Di Stefano:Oh, yeah. Yeah, I didn't even realize it was that low. So you're probably right. It's probably like I probably got it up to 250. Yeah. But yeah, that's not unreal. Everything you figure.

47:17Adam Schafer:Someone's going to guarantee someone's going to write in and fix it and correct all this. No, you had like.

47:22Sal Di Stefano:I mean, listen, I wouldn't because I didn't have that dyno. So I didn't have the money as a kid to go get a dyno. So mine's all estimated horsepower. And when you bought cams, they'd tell you you're getting an extra 15 to 20 horsepower. You bought cam gears, another 10 horsepower. You bought exhaust, another 10 to 15 horsepower. so everything I did was 10 but it was estimated so yeah I'm sure somebody were you racing on the streets were you racing all the time yeah yeah no we did all that stuff back where I grew up there was you used to meet at in and out at midnight and the old country roads everyone would go out there and drag them and stuff like that I mean it was it's so I haven't looked at that Dolan Road yeah out that way yeah wow yeah yeah so yeah it was a crazy one just a great great straightaway out in the country where nobody would be at at midnight can't hear I used to happen for a long time.

48:09Sal Di Stefano:In fact, it probably still goes on. Probably does.

48:11Adam Schafer:What's crazy now is because cars are so fast now. They're so, because you know, it's overrated. Well, you consider back then. We're going back that way. Bro, a five second zero to 60 back then was fast. So you're, all my buddies, all my buddies that actually race cars

48:27Sal Di Stefano:that are like true race car drivers are like, the perfect is 500 horsepower. Like that's true, usable yeah have a blast it is fast it is fun beyond that it's just beyond that it's like it's you can't you're not using it if you unless you've got a perfect straightaway moment which is freeway i5 for a split set and then you roll the dice because if a cop pulls you over you're doing 130 140 you hope he doesn't hit you with a massive and it'll go faster now but i mean they hit you at that speed and you're and you're in that if with a car that's 800 horsepower oh yeah you're to 130 in seconds. Yeah.

49:05Sal Di Stefano:In seconds.

49:05Adam Schafer:You ever find it interesting that we have all these, every state has speed limit laws. Every state, right? There's not a single state in the country where they're like, no, no speed limits. We don't have an autobond anywhere in the country. And yet car manufacturers build cars that far exceed the autobond. They far exceed the speed limits. Like the highest speed limit in the US is probably 75 or 80. I'd imagine there's a freeway highway somewhere that's 75.

49:32Justin Andrews:I've seen one that was 80. I know, well, Idaho, there was like, I feel like 75. Arizona has some spots.

49:38Adam Schafer:I think 75 might be the highest speed limit in the U.S. Or let's see. 85. Oh, 85. Oh, Texas. Okay. So 85 is the highest anywhere. And I guarantee most states don't have that. Most states, 65. Yeah, definitely. And yet cars, they could easily surpass that. They've got hundreds of horsepower. They keep getting faster. You ever wonder why, like, if this was such a thing, why are we making cars like that?

50:01Sal Di Stefano:Well, go back at how much do speeding tickets fund? Bingo. Yeah, how much does speeding tickets fund the entire thing? I know. So it's all part of it, I imagine.

50:10Adam Schafer:I wonder how much revenue they bring. Yeah.

50:12Sal Di Stefano:What percentage of revenue do the police departments make off of speeding tickets? That'd be the Google. And then I'm sure it's quite a bit. So, of course. Do you think they have meetings? I wouldn't want them. What you're alluding to, I wouldn't want them to do. I would much rather have the ability to break the law, but encourage you not to break the law, than to say we're going to control you and control your car.

50:35Adam Schafer:1 % to 3 % of total cities.

50:37Sal Di Stefano:Oh, that's not much at all.

50:39Adam Schafer:No, it goes into municipal or state general funds. So that's not entirely true. So what we got to see is a few tiny municipalities or speed trap towns rely on fines for up to 50 % to 89 % of their general revenue. Well, that's small towns, though. Okay. 50 % to 80-something percent? I mean, smaller, I mean, larger places, what is it, 10, 15, 20 %? I don't know. That's crazy. Maybe one of our cop friends can educate us a little bit.

51:08Sal Di Stefano:So do you guys think they have meetings like that?

51:10Adam Schafer:Where, hey, guys, the quarter's almost over. Well, maybe one of our cop friends can reach out and tell us that.

51:14Sal Di Stefano:Because I've always heard that when it comes to the end of the month and they're not hitting their quarterlies at the end of the month, that that's the highest likely time you'll get pulled over is like the last few days of a month. I see a lot of speed traps, yeah. But I don't know if that's true. I don't know how much that is.

51:27Adam Schafer:Yeah, because they could very easily, we could easily legislate that people can't speed. That's an easy thing to legislate. But they don't want to. And I don't think people want it either. That would be horrible. Yeah. It's so lame. That would be lame.

51:41Sal Di Stefano:I mean, imagine, I mean, you know what the downstream effects of that could be, though? Like, so then all of a sudden you regulate all these. I mean, you would crush a market completely. There's a huge market in that. In performance. And why own a Ferrari or Lamborghini if it only goes 60 miles an hour? That would be super lame. That would be – so you're taking a high – and a lot of those, even a Mercedes S63, like a luxury$200 ,000 car that goes really fast. That's part of what makes that car. That's an expensive car. So you would hurt a lot of big companies that make a lot of revenue and pay a lot of taxes.

52:22Sal Di Stefano:So you'd have an interesting gal. Our shows would suck. Yeah. A lot of stuff that would suck. Yeah.

52:27Adam Schafer:I have a, I'm going to report back to you guys on some of my friends using creatine for sleep deprivation. Oh, it's, they're just blown away. They're just absolutely blown away by it. But one is a nurse. One is an ER doctor and in their words, this is their words, life changing. Yeah. That the creatine was life changing for their jobs. These are not like fitness enthusiasts. They're both trying to work out, but it was like, you know, one of my nurse, she's like, man, I'm taking 15 grams a day. and she's like, I can't believe how different I feel.

52:56Justin Andrews:It's really grogginess and all that.

52:58Adam Schafer:Just the way she feels mentally, everything.

53:01Sal Di Stefano:So if I'm somebody who tracks with my Oura ring, and what I consider a bad night of sleep would be like 60 score in the 60s. Yep. Is it, it would have been more beneficial if I would have had the 15 grams the day before or the day of?

53:18Adam Schafer:You could use it the night before or the day before if you know you're going to get bad sleep. It could also be after. So in the studies, they sleep-deprive people, and they give half of them 20 grams of creatine, the other half no. Now, I'm careful when I say this, because people can misconstrue this as it means it completely erases any negative effects of the bad sleep. But the way that they test their performance, you could tell when you test someone's performance, in certain ways, you could tell when they're sleep-deprived. There's a classic test. Erases the deficit. So 20 grams of creatine, they are measuring them, and they're like, I can't even tell you're sleep-deprived.

53:53Adam Schafer:from the creatine. So if you measure at 60, then, yeah, get your, what do you do, the Legion capsules? Yeah, yeah. Then I would go, and it depends if you can handle 15 or 20 grams all at once. If it bothers your gut, I'd go five. No. I'd wait every hour. I'd go five, five, five.

54:08Sal Di Stefano:Yeah, I have to do that.

54:09Adam Schafer:Okay. And then you're good.

54:10Sal Di Stefano:Yeah, obviously having it, but what happens is I don't plan to have a bad night's sleep, right? And so I'm not always taking 15 grams. I'm normally taking more like five. Every once in a while, I'll do 10, just because they're gummies and they're easy and they're in my room or whatever like that. But what I haven't done consistently is - They also have capsules. They only have pure creatine too. Yeah, I do the gummies. You said capsules. I meant gummies. Come on. Sure, that's why you like candy. I forgot.

54:36Adam Schafer:But it erases the deficit, which is crazy.

54:40Sal Di Stefano:That is wild. Which is crazy. Well, especially to people that have jobs like you're talking about. If you're an ER person and you know you're going to be sleep-deprived.

54:49Justin Andrews:I want to test that for jet lag too, like going to a different place, a different time zone. That'd be interesting to experiment with that.

54:55Adam Schafer:But I mean, like I said, we were at the pool, which by the way, why I'm so dark, we go into the pool a lot regularly. And, you know, they showed up. And like I said, she's a nurse. And she's like, Sal, the crate team. She's like, it's life-changing. She's like, you can't believe the difference. I'm like, are you right? She said, I'm taking it regularly. I'm like, it's crazy, right? She's like, tripping out. As well. Tripping out.

55:15Sal Di Stefano:You talk about you and I getting so dark. I wonder if like on camera, Justin looks clear now.

55:19Justin Andrews:I'm all wearing white shirts to emphasize like hey look at Casper over there dude I've been in the sun a lot this summer too this is as good as it gets

55:28Sal Di Stefano:I've been working on my tent so bad these guys over here doesn't look like an European guy

55:33Adam Schafer:this is literally three or four days in the pool and I just you guys are really eating it up over there yeah so my wife got a membership at this gym with an outdoor pool and so she's taking the kids there so they can learn how to swim and so I've been going with them when I have time. The only downside is they serve drinks. Dude, I have never drank so much alcohol so consistently in my life.

55:57Justin Andrews:When you're by the pool, I know it's kind of like par for the course. Yeah, dude.

56:00Adam Schafer:What am I going to do? Lay by the pool?

56:02Sal Di Stefano:I feel like as a dude, you kind of have to. Like laying out as a chick is like totally normal. It's normal for girls to call each other up and go like my wife doesn't. I got to have like a football. Your buddy has never called you and been like, hey, you want to go lay out today? Hey, bro. So as a dude - Can you get my back? He's like, stop. So as a dude, you're laying out of the pool with your wife. You feel like, I need to do something. I need to hold something. Yeah, I need to hold something.

56:24Adam Schafer:I need to hold a drink or something so I feel like I'm doing something. Yeah, but it's too consistent, man. I can't be having a drink every day. What the hell's going on?

56:30Sal Di Stefano:It's crazy that this is becoming a thing for gyms. My buddy in Orange County was telling me about lifetime fitness and stuff. He's like, it's like a whole vibe. Like to go hang poolside at the gym pool.

56:43Justin Andrews:People just hang out there extra long after the workout.

56:45Adam Schafer:Dude, I got an article for you guys on that. It's like a thing. No, no. So these are - Social hour, dude. These are real stats on gyms. Let me pull it up right here, which is really interesting. All right, check this out. So this is, it's a K market with gyms right now. Okay, so it's splitting. There's a split that's going on. First of all, the demand for gym memberships is the highest it's ever been. Okay. So demand for, so this is like, we are entering into a heyday for gyms. This is like the most, the best time for gyms we've ever seen. Yeah. Okay. So 26 % of everyone six and up had a gym membership in 2025.

57:25Adam Schafer:7 billion facility visits. Here's what's cool. The share of members who never once showed up fell to an all-time low of 4.6%. So that's the lowest that we've, since we've recorded it, which is crazy. It's a K-shaped economy, meaning you have two ends. you have the value at the bottom because they can scale. It's like Planet Fitness. And then you have the premier at the top where they charge a lot. Both of them are crushing. The middle is where... The middle is done. The middle is where you're having a tough time because they can't scale like the value and they don't offer all the crazy stuff like that.

57:58Adam Schafer:So what they're doing, and this is Mastroff and his brilliance, because you guys know he bought... Well, we had him on the show. Yeah. He's back into 24.

58:06Sal Di Stefano:I'm so curious how he's going to survive this middle ground.

58:08Adam Schafer:He's going to offer more services but it's going to be kind of like a la carte is probably what's going to happen. So you're still going to have your value, but if you want extra stuff, recovery, this, that, and the other, there are tiers that you can enroll in. And so that's going to kind of reshape. And the guy's brilliant. He never misses. I think that'll kind of restructure what the middle kind of looks like.

58:28Sal Di Stefano:I mean, you have to look it up. I saw an article on this on Lifetime. They have like a$3 ,000 a month membership. Do they? Yeah, something great. Yeah, but it's like a, you know, it's similar to like what, what's his name? What's the biohack guy and the other doctor? Oh, you're talking about Bulletproof Coffee. Yeah, they have like the 100, no, no, no, not him. Brian Johnson. Brian Johnson. Yeah, yeah. You know, his is like a million dollars a year. Oh, yeah, yeah, yeah. And then who was it? Peter Atiyah did one, and I think his is like 100 ,000 a year. So it's like that. It's like blood work, everything.

59:02Sal Di Stefano:What is it? Oh, it's per year, 3 ,600 per year. I thought it was per month. Okay, that's not as crazy as I thought it was.

59:09Adam Schafer:They're also becoming -

59:10Sal Di Stefano:Still, I mean,$3.29 a month, you know?

59:11Adam Schafer:No, no, no. We're entering into a really interesting time for fitness because gyms are becoming also social places.

59:19Sal Di Stefano:Oh, that's just their membership to all clubs. They have another tier that is like their longevity something. Was it kind of like a la carte? Yeah, yeah, something like that. I don't know what it was called. I'll do more digging. Yeah. But to your point that this is where it's going, It's going to this kind of K shape where it's like you're going to go to the$9 a month type of deal or get this like, you know, optimization. Oh, there you go. There's an annual one,$40 ,000. That's Equinox. Oh, Equinox is doing that. Yeah.

59:50Justin Andrews:Yeah, some of these are doing some of these crazy. It's supposed to Equinox in New York are insane. Yeah. I don't know what they charge.

59:56Sal Di Stefano:Yeah, they're blood panels and going that whole round. I mean, that's what Kyle wants.

1:00:00Adam Schafer:I think this is such a cool time for people to work in fitness. This is a really cool time. Yeah. Yeah. It's like a fitness boom is what's happening. I actually think some of it's being driven. There's a big need, yeah. And I think GLP-1 use or GLP use is going to drive even more of it as more people are trying to strength train. Uh-huh. And it's become the social place. Less people are going to bars. Less people are socializing the old ways, and more people are starting to socialize in gyms.

1:00:22Justin Andrews:All the young generations below us, yeah. I guess it's dropped off. Like, billions of dollars, the alcohol business is lost.

1:00:29Sal Di Stefano:It's cool.

1:00:30Justin Andrews:Yeah. Interesting.

1:00:31Sal Di Stefano:Very, very cool. Good time to be in it.

1:00:33Adam Schafer:three days left for the 40 % off sale on the new maps program maps upper lower it's a four-day muscle building split there's a men and women's version it's 40 % off right now go to maps upper lower.com use the code launch for the discount back to the show our first caller is nick from california what's up nick what's going on nick what's up buddy hello how you guys doing good man how can we help you BRING IN boys This is really surreal. I didn't think I'd ever be here. My question pertains around to what I should do every day with my workouts and my nutrition because my schedule is so inconsistent.

1:01:17I'm a contractor and most of the time I commute to the Bay Area for work. So I usually wake up around 3 through 3 in the morning. Sometimes I'm home at 10 o 'clock. Sometimes I'm home at noon. Sometimes I don't get home until 6 o 'clock at night. I'm very involved with my family and a lot of local stuff in my city. So most nights we're out at a fundraiser, a dinner, something like that. But so I don't really know what I should do, how I should eat every day and how I should work out every day. I try to do like a MAPS 15 workout every day, but on the days I get home early, it just feels like it's not enough.

1:01:54So I don't really know what to do.

1:01:55Adam Schafer:Give me, give me more detail on average. How many days a week would you say are the long days and how many days a week would you say are the ones we get home at a decent time? there's really i don't know for an average i i can't i know we have busy times of the year and not so busy times of the year um some days it's two weeks straight of easy days sometimes it's a month straight of long days it's just really really inconsistent okay well that's actually

1:02:26Sal Di Stefano:some consistency that we change during those times yeah and here's the thing dude if it's like that

1:02:31Adam Schafer:if you go through seasons like that then the thing that'll change is the intensity of the workouts So I think MAPS 15 is perfect for you, bro. And on the days you get home, you just go harder. And on the days you get home late, you do it easy or you skip. And you just keep doing that. You just keep doing that. Nutrition-wise is really important. That's where you're going to see it.

1:02:51Sal Di Stefano:The thing I heard from you, too, that the mistake that a lot of guys will make is that let's say you're on the 15 routine like we're telling you, and it just so happens to be a day you get home and you have lots of time, you feel like it's not enough. It's enough. You don't need to go do more. Just because this is a day that you got some good rest and you're home early, you still follow the routine. You still do it because it's doing a bunch more just because you had that one good day of more time isn't going to get you more results. Actually, ebb and flowing and listening to your body and you being consistent with just hitting the gym with appropriate intensity is what's going to get you results.

1:03:29Adam Schafer:When you look at stress on the body, obviously the day makes sense, but it's also the week and the month and then what's cumulative. And so what you're kind of telling me is that you've got these seasons and there's seasons where you're just working your butt off, seasons where it's not so hard. But the point is that there's seasons, that they're in and out. So it's not like for a full year it's easy and then next year it's kind of like that all year round and there's times when it's harder. So the thing that changes, Nick, is the intensity. So you still do Mass 15, but you get home early and you feel good.

1:04:03Adam Schafer:You get after it. You get home late and you're kind of out of it. You can go easy or skip. And then you just stay on that. Now, nutrition is where you want to be consistent, consistent, consistent. That'll make the big difference. And so meal prepping really helps a lot when you're on the road, hitting your protein targets and sticking to whole natural foods. If you do those two things over time, you'll progress over time.

1:04:26Sal Di Stefano:Let me help you define what easy and get after it means too. What's a normal squat or bench press number for me? What do you squat when you squat? Right now, I want to say my bench press would probably be 215 for a one rep max. My squat would probably be 325 for a max maybe. I don't know for sure. It's been a really long couple months, so I don't know exactly what it would be. That's okay. I just needed some sort of rough number so it was relative to where it would be. So easy day. I'm coming in. I'm bench pressing. I'm working out with 135. I'm not going to put any more weight on the bar like that.

1:05:12Sal Di Stefano:I'm going to move it through the MAPS 15 the way it's calling for it. Hard day. I'm going to push up towards what I'm capable of. 165, 175. Yeah. I'm going to work out with a higher, the number that's closer to like, that's a lot of weight for me. That's what a hard day. It doesn't mean more stuff. Like that doesn't mean like, oh, I'm going to do a bunch more of a workout longer. Because sometimes people interpret get after it as like do a bunch more stuff. Yeah. Get after it means like, oh, this is the day I'm going to push the weight a little bit. Like I'm feeling good. I'm rested. I had a good day today.

1:05:44Sal Di Stefano:I'm fed. Like, you know what? I'm going to put some weight on the bar and let's see what I can move today. But you still follow the protocol of what's in the program. You don't add a bunch of shit to it.

1:05:53Adam Schafer:And other days it's like, man, I'm tired. It's long. I'm going to go in and just go through the motions. Yeah. I'm just going to go through the motions. Okay.

1:06:00Sal Di Stefano:Yeah.

1:06:01Adam Schafer:And that's the difference. And that's a big difference. People think that's nothing. That's a big difference. But then you stack that on top of each other consistently over time and you'll progress. You'll progress over time.

1:06:11Justin Andrews:I think it was just practicing those movements on those days you want to go a bit lighter. That's right.

1:06:16Sal Di Stefano:We have, I think, so many people, including ourselves, forever felt like this. If you feel like you have to get so sore from the workout for it to be productive, it's not at all. You going in and moving weights like that, even really light and easy, and just because maybe you're not sore the next day, does not mean that was not a very effective workout for you.

1:06:36Justin Andrews:No, it sends a great signal to your body. You learn it, you get better at it, you get stronger at it.

1:06:41Sal Di Stefano:And that's what that looks like. If we were coaching you one-on-one, it would be a lot of conversations around, hey, man, how do you feel this week? How did you sleep? Were you good on your nutrition? How are you feeling today? Oh, cool. You know what? Today I want you to try and hit that 225 on the bench. Other days when you're like, oh, man, I didn't get the best of sleep and shit, dude, out of my, missed my protein intake yesterday. Hey, today when you go in there, I want you to just real lightweight. Just do the movements, but I don't want you pushing the weight at all. Just get in and get out.

1:07:09Sal Di Stefano:That's what it sounds like. And you're just consistent. And then you start to learn how to read that in yourself. Like, okay, this is one of those times right now where I need to just kind of go in. I'm going to lift. but it's more almost recuperative and then other times when you're feeling really good and you're hitting the macros and you're doing good on your diet like okay let's see what I can see what kind of weight I can move and when you do it like that the days when you get after it you're going to feel really strong and good and then the days when you're not so good it's okay you go through the movements and you'll progress over time like that yes okay okay that actually makes a lot of sense okay

1:07:47Adam Schafer:Yeah, dude. What should my nutrition look like? What should my calories look like? Should those be consistent too? Because some days I'm getting 2 ,000 steps at work and I'm hardly doing anything. Sometimes I'm getting 12 ,000 steps and I'm sweating my ass off. And I seem to be a little bit hungrier the day after those hard days at work. Yeah, so Nick, you know, here's the thing. Oftentimes in fitness culture, we're told to ignore our hunger signals. because if we listen to them, we're just going to be overweight. Now, there are cases where I tell people to ignore their hunger signals. These are extreme cases, people with eating disorders and stuff like that.

1:08:26Adam Schafer:But typical person, if you're eating whole natural foods and you eat protein first, eat when you're hungry. Yeah. And your calories are going to fluctuate. Yeah. And you're not going to count your calories. So if you're like, man, I'm still hungry. Oh, okay. If you're like, oh, I'm still hungry, eat more whole natural foods. If you're like, eh, I'm not that hungry, eat a little less. This is natural limiters. Start with protein, natural limiters. The key here, Nick, for a guy on the road is going to be to prep your meals. Yeah. Because here's where you're going to mess up. You're going to eat out.

1:08:56Adam Schafer:You're going to eat at a fast food place or whatever. That food is engineered to make you overeat. And if you listen to your hunger signals when you eat that kind of food, then you're definitely going to get fat.

1:09:04Sal Di Stefano:And it gets really difficult to stay the course because this is the other thing that a guy like you does who works like this, is you let these long six, eight-hour windows of no food go. And then when you eat, you eat a ton and you eat a ton of things that are not ideal. You just structure it. And so if you like a guy like you, what I tell you to do is let's just Nick, we're going to focus on hitting your protein every day. And if that means you've got to have, you know, beef jerky ready for you or some Greek yogurt ready for you in a lunch pail, like keep things like that, that are high protein, moderate amount of calories, close to whole food, if not whole food ready for you.

1:09:39Sal Di Stefano:And focus on just hitting your protein intake every day and let the calories fall where the calories fall. If you're hungrier, eat, but eat more of those things. Don't go eat a bunch of shit. Eat more of those high-protein meals, and it'll balance itself out, especially if you're consistent with your strength training. Okay. I'm usually pretty good about hitting my protein goal. I eat just a lot of ground beef, ground turkey, turkey sandwiches for work. Not tracking calories makes me a little nervous because I'm pretty diligent about it. Where do you land right now? Okay, okay. Where do you land on your calories?

1:10:18Sal Di Stefano:Tell me. Again, it's so inconsistent. Like Monday was a long day, but it wasn't physically demanding. So I just wasn't hungry. So I only ended up eating like 1 ,000 calories. Tuesday was a lot harder. I was a little bit hungry. So I ended up eating like 1 ,600. but there were a few days last week where I was hungry up until like 2 ,500 calories.

1:10:43Adam Schafer:Yeah, but Nick, how are you hitting your protein targets of eating 1 ,000 calories? You're not eating enough protein, bro.

1:10:48Sal Di Stefano:Nowhere near. Oh, I say usually I'm pretty good about hitting my protein targets. Well, I'll tell you right now, the three days you just named, you probably didn't hit your protein intake. No, not at all.

1:10:59Adam Schafer:So be consistent with whole natural foods. Yeah. Eat when you're hungry. Eat the protein first, but also eat on a schedule. I'm going to add that to you. So don't let a few hours go without eating something. That'll help you out, dude. I mean, you need to hit your protein intake. Your calories are too low.

1:11:14Sal Di Stefano:Your calories. And then what's happening too is if you go back-to-back days where you're 1 ,000, 1 ,500 calories, then you're ravenous day three. And then that's when you might be overeating on those days. And protein isn't like carbs and fat where it's an average of your week. It's not like, oh, you had 300 grams of protein today and yesterday you had 50, therefore you have an average. No, it's every day you need to hit your protein intake or it's a missed day. And the more missed days you have, we're going backwards. You need to be consistent with that. And I think if you just focus on it, because you can't let 1 ,000-calorie day go by.

1:11:49Sal Di Stefano:You've got to hit your protein intake every day. That's right. Hit your protein intake every day and make that a focus. And that's where I'd start you, and we can get more detailed on the diet later, but that's a good place to start right there, hitting the protein intake, following the advice we said about the training.

1:12:03Adam Schafer:Honestly, Nick, if you were consistent, if you were consistent with all that, uh, like really consistent, your body fat percentage is going to fall at a nice, probably 13 to 15%. You're going to have good muscle. You'll feel strong if you just did that consistently and no need to, without tracking, without diligent tracking. Okay. Wow. 13%. I don't know if I've ever been 13 % in my entire life. Yeah. Yeah. You absolutely can get it. Yeah.

1:12:28Sal Di Stefano:You'll be in the mid teens. Okay. Okay. Wow. Good time to do it, bro. Okay. You don't have any kids yet. No, no, no, no kids. It only gets harder with that. So you want to have this all figured out before that.

1:12:42Adam Schafer:Nick, if you're interested in more consistent, like, having someone work with you through this process, we have really good coaches that can work with you through this process and help you kind of move through the whole thing. Because I hear a little apprehension or fear with going off the tracking. Like, were you really overweight at one point in your life? because there's a little bit of fear with uh for most of my life i was uh really overweight i still would call myself overweight now just not as overweight and okay i know there's just so much like comfort and yeah okay i i'm super uh consistent about tracking my calories i don't always follow what i'm supposed to do but okay it just makes me really uncomfortable to not know this makes sense my calories and get a coach for a while yeah that makes sense invest in a coach for a while it'll be well worth it bro six months with a good coach you'll come out of this totally different yeah totally different totally boost your confidence with that because this makes a lot of sense i don't know if i could afford well it makes a lot of sense yeah i i would go ahead sorry go ahead go ahead no no i was just gonna say it makes a lot of sense now when i heard you say uh you know i don't know if i if i you know going off tracking sounds like it's uh there's some apprehension there makes a lot of sense now um you know when you said you were kind of overrate as a kid for a long time, a little bit of fear around that.

1:14:04Adam Schafer:Not working with a coach is going to be very difficult, what we just said, like really hard. Okay. Okay, because it's going to be like letting go of a security blanket. And what that might look like, one of two things, either A, you don't like the way it feels, you go back to tracking and you just stay where you're at, or B, you go off the deep end and it feels like now I'm just out of control. Now I'm eating like crazy and I can't stop. So those are the two kind of extremes that people will fall when there's a little bit of that past going on. So what a good coach is going to do is walk you through a reverse diet.

1:14:39Adam Schafer:They're going to slowly take you off tracking, but you are going to track at first. You're going to hit those targets. They're going to monitor your strength training, get you through that process. By the end of it, you're confident. You're confident you can do it. Okay. I would like to get a coach. I don't know if I could afford a good coach. that's well i'll tell you this much you definitely can't afford a bad coach yeah you don't want a bad yeah that too yeah that's a complete you might as well i feel like i real yeah i feel like i'd be doing better with no coach than a bad coach at least i'm not burning money yes you 100 what you

1:15:16Sal Di Stefano:need to look at this though nick this is not this is not a luxury thing to have this is an investment in yourself and you just got to ask yourself if this is something that's really important to you if it's not that important to you then don't spend the money don't invest in it but if this is something that before you have kids, this is something that you want to have control of. You want to see what low teens body fat percentage of you. You want to know what it's like to be able to maintain that comfortably, have Evan flows and work, be healthy, be fit, be a, be a strong father, be good there for your wife.

1:15:44Sal Di Stefano:If you, if that's something that's important to you and you want to invest, then you invest in it. If you don't, then you don't, but it's a lot like what, I don't know what you do for work, but I'm sure you had to get certifications or get training or learn your skill to make money and i'm sure whatever that costs time wise effort wise to do that it's paid itself tenfold back because it's what you do for a career the same thing is with this with with coaching is this is not a luxury or i'm buying something that would be nice to have this is an investment in learning about yourself and figuring this out but if you don't give a shit then you don't give a shit but if you care then that's what this is and then yeah and then you're and then after you have it you have those tools forever well when you put it that way okay okay

1:16:26Adam Schafer:yeah look let me have i'll have somebody call you today you ask all the questions you want see if it's something you want to do um but i'm really glad to ask you the the the the last two questions that i asked you because this makes a lot of sense now um and it would be like it would be life-changing for someone like you okay yeah yeah i'd love someone to reach out to me and at least talk about it all right nick let's do that i hope to see you in there brother if we see you in there i'll see you in there because i hop in on some of the calls so all right i appreciate it thank you very much guys oh by the way you drive down the bay area right yeah yeah usually san francisco okay so we're in san jose and uh you end up working with one of our coaches we'll probably see you here and there yeah yeah we'll have to kind of come in we're in san jose yeah oh i would i'd absolutely love that that's fantastic yeah it's good right on nick thanks bro hope to see you brother all right thanks guys take care yep you know what's funny is uh what a what another what a lesson right that looks can be deceiving because initially you're talking to him and it just sounds like regular dude yeah want to get in shape contractor whatever there was hesitancy there and i picked up on that and i was like yeah let me dig in that a little bit because that's it's an interesting thing that he just said and sure enough he was an overweight kid yeah and uh listen it's good to know yeah dude it's what happens with someone like that when they try to go off track and either they don't because it's scary or they do and they go crazy with the food which then really scares them uh and they just don't solve this problem and just you know for people listening a coach walks you through that process oh and now it's very clear

1:17:54Sal Di Stefano:everything everything that's going on he's he's uh underslept overworked under eating underfed underfed recipe for body is not losing body fat stuck at a certain place yeah that's a hundred 100 % he's at that trifecta, and it's step-by-step to fix that. But like I said, it's an investment in yourself to learn this and figure it out. And either you care about it. You know what sucks is either you care about it now or you will eventually care. At some point, it's forced on. Yeah, and so hopefully he's at a place in his life where he can see that and have the foresight of, you know what, I don't want to be – And also because throw on marriage, two kids and older.

1:18:36Sal Di Stefano:Learn it now. Yeah. Learn it now. And it only gets more difficult because all those things are as important or more important. Our next caller is Rachel from England. Rachel. Hey there, Rachel. How are you? Hello. Hi. Lovely to meet you.

1:18:50Adam Schafer:You too. How can we help you? Yeah. Just want to say thank you for your advice and everything that you do. I've been following you since 2021. Avid listener of you, really trying to learn everything I can. I feel like I'm spinning my wheels. I'm 58. I am just double joke, 5 foot 8, 147 pounds, and I want to look like I lift, and I don't look like I lift. I'm on second time now on anabolic. You're anabolic following that second time through. I push. I've got my own home gym here that's got everything here, bench press, got a cable machine. I've got everything that I need, adjustable dumbbells, barbell.

1:19:37I really do push. I'm very, very dedicated to it. I take HRT, testosterone. I'm on EEAs, creatine. I eat roughly 2 ,000 calories a day. I always eat my protein. I feel like I'm spinning my wheels.

1:19:56Adam Schafer:Rachel, thank you for calling, first of all. I appreciate you following us for so long. Do you, do you, how's your eyesight? I know. Let's get to this. Yeah. I don't need to see the rest of you. I can see your shoulders. I can see the vein in your shoulders. You can tell. I can tell you work out. I can tell you lift weights. Yeah. Yeah. Yeah. Yeah. I'm all, you know, I was, you know, JJ Virgin, the lady, I think she's been on your podcast before. I think that she's 63 and she's incredible. but I want arms like she's got. Yeah, well, I want to look like Mr. Olympia. Listen, lift your arm up again.

1:20:31Adam Schafer:Let me see your arm again. Put your arm up. Give us your bicep. Give us your bicep. Oh, no, stop it. Are you kidding me? Rachel. Come on. Can I tell you what the problem is, Rachel? Can I be blunt? Please. I think you're way too hard on yourself. Okay. My husband says that. You're doing everything. You look, but I don't need to see the rest of you at all. I could just see your shoulders. If you said nothing, if you sent us a picture of this right here, I would have been like, oh, she lifts weights consistently. Yeah. Yeah, I think you're really hard on yourself, hon. How's your strength? Tell me about your strength.

1:21:06Adam Schafer:Tell me about your lifts. Okay. So I bench 110 pounds. Squatting is not brilliant because I've got one bad knee, but I squat 115 pounds. Deadlift 183. Barbell curl 63 pounds. rachel you're one of the strongest you're one of the strongest 58 year old women that you probably have ever met yeah oh wow okay yeah that's nice to hear yeah i mean you're kicking butt hon yeah okay look around when you go outside today look around at the average late 50s early 60s woman do they look anything like you well i play golf so yeah a lot of them are very fit and yeah lean and i bet they don't look like you yeah you're really yeah you're really hard on yourself hon you're doing a great job yeah tell me about i mean i don't know if there's anything i can change but let's talk a little bit so what does your nutrition look like um massively into my protein um i always get at least 30 grams of protein for breakfast and lunch evening meal um i now and again have a drink not often if i do it's a tequila um oh sugar you've gone off no we're here back on back on sorry um yeah i try eat very clean um i do 12 000 steps a day and on golf days i do 20 000 on the golf days i try to eat more because you always say you have to eat to build muscle yeah so i just feel like i'm spinning my wheels and for what i'm doing i don't feel like i'm getting stronger well what were your calorie

1:22:43Sal Di Stefano:Do you have any idea where your calories land every day? It sounds like you're under eating. Yeah, I was going to say, we might, how much? 22? 2 ,000. Yeah. Yeah, that's pretty low.

1:22:51Adam Schafer:That's pretty low. Yeah. And you said like 90 grams of protein a day on average? 30 grams? Yes, definitely. I always hit my protein. Yeah, but so that's 90 grams of protein. You're 100 and, would you say 48 pounds? Yeah. Yes.

1:23:03Sal Di Stefano:Yeah. Okay. Yeah, she's tall. You're tall too. Add another 30, 40 grams of protein. Another meal. Just add another meal? Yeah, another meal. Yeah. You'll gain more muscle. Yeah, we need to build. We need to - The body wants it, yeah. So just so you know, just to be clear here, because I think we all agree that I think you look phenomenal, you look great. You can literally just keep doing what you're doing. And you're kicking butt. And you're kicking butt. But if you want to see more body composition change, if you want to build more muscle and be more - We checked out. Yeah. Then we need to fuel and we need to eat more.

1:23:35Sal Di Stefano:So we need to go on a bulk. We need to eat more calories. We need to really focus on building. I don't care if I see the scale go up five pounds or not. I want to see your strength go up, which, by the way, it's good already. Very good. And if you were happy, I would be happy. But if you're telling me, Adam, I want to see if I can build more muscle, I'd say, great, we need to eat more calories. We've got to eat more calories. You're very active. Somebody who steps as much as you do, golfs on the top of your weight training. HR training also. Yeah, we need to feed you. We need to eat more calories, and we need to go on a reverse diet.

1:24:06Sal Di Stefano:So have you ever considered to have somebody take you through this? Have you ever had a coach take you through it? Couldn't afford it at the moment. Yeah. Yeah, that's fine.

1:24:14Adam Schafer:It's not something that would be at the moment. If you added another 30 to 40 grams of protein in another small meal, like another 300-calorie meal, and just stay consistent with that, you'll see your muscle go up.

1:24:25Sal Di Stefano:Are you running any of our programs or are you doing your own program? I'm on anabolic. You're on anabolic at the time. And I've got symmetry as well. Oh, great. Follow symmetry. Great two programs for you to toggle back and forth from. Perfect. Yeah. Yeah, we just need to eat more.

1:24:38Adam Schafer:You add another 300, another, another small meal with another 30 grams of protein, just that by itself. You'll feel that in the performance too. But why not get fluffy?

1:24:46Sal Di Stefano:No, no, no. No, you're going to be built muscle. And promise.

1:24:49Justin Andrews:You're so active. It's not, yeah, it's going to be a concern.

1:24:51Sal Di Stefano:And promise me you won't, you won't get into the, in fact, I would want, no, don't, don't get on the scale. Don't, don't judge that right now. Like the goal is eat more and let's see if we can get stronger on those lifts. The lifts that you already told us about, let's see if we can increase those lifts.

1:25:04Adam Schafer:It's literally just another healthy meal with another 30 grams of protein. that's it yep okay that's it yeah perfect spot and you're just gonna you're just gonna build muscle with it you're not gonna get any there's not gonna be any body fat gain with that why don't

1:25:16Sal Di Stefano:i i love for you to just do that and follow back up with us in about 60 days yeah let's do this 60 days let's get you back on okay that'd be lovely yes good yes all right yeah okay can't wait to thank you so much yeah thank you for everything do it rachel you'll love it i love your family

1:25:32Adam Schafer:she's like i don't know if i look like i live i'm like she's sitting there she's got like a vein

1:25:37Sal Di Stefano:I see a bade in your delt, Rachel.

1:25:39Adam Schafer:You're a 58-year-old woman with a bade in your delt.

1:25:42Sal Di Stefano:That was a great, great line, too, you asked her. Is there anything wrong with your eyesight? Yeah, dude. Like, what do you see here, bro? I mean, she's comparing, you know, typical. It's common. J.J. She's comparing herself to one woman, right? Yeah, yeah, yeah. One woman who's a social media star. Yeah, yeah, yeah. Somebody who's an exception to the rule type of deal. Yeah. But, man, what a, and this is such a, I think, one of the most interesting parts about our job is that's a classic example of that's a dream place I want all my 58 year old people to be to get to that to be where she's at leanness wise, activity wise strength wise, vibrance I mean hormonally, all the things she's doing at all, but she still wants more and so this is the part where it's just like we can tweak a couple things but know that you're it this is it, this is the good place to be.

1:26:34Sal Di Stefano:That's right. Our next caller is Tyler from Washington. What's up, Tyler? What's up, man? Hey, how's it going? Good, man. How can we help you? How can we help you? Yeah, so Justin looks nervous, so I'm just going to read my email.

1:26:48Justin Andrews:Thanks, man. Let's get this over with.

1:26:53Hey, Mind Pump team. I'm 25 years old. I've been listening to you guys for about four years now, and ever since, my life has changed so drastically. From interest and hobbies to relationships and work, you've always been in my ear providing guidance on health and longevity. Also wanted to mention back in college, you guys inspired me to build an app to track my protein. And now I'm working on another fitness related app. So as my mentors from afar, I'd like your advice on finding life mentors who I aspire to learn from and share my struggles with. I remember once you described your 20s in one word, and it was lost.

1:27:32I can't help but resonate with that so strongly. So who were your mentors and how did you find them? For some background information about me, I moved to Seattle two years ago for a software engineer job. It pays great and I love the benefits, but I'm not very passionate about my work. I'm passionate about tech and using it to improve people's lives, not really maintaining enterprise level systems that aren't helping anyone. And I just picked up playing hockey two years ago. I'm currently on a beer league team and this has been a blast for creating a sense of purpose and community, but it's only once a week.

1:28:09Thanks.

1:28:10Sal Di Stefano:Yeah, you got it, man. Thanks for calling in, bro. This is cool. I'm curious because it sounds like you're, what are you passionate about? What do you want to do long-term work-wise with what's kind of like what's dream job, dream situation for you? Every time I touch tech, it tends to revolve around just bettering people's lives, usually through health and fitness, because that's where I've seen the most growth myself. Nice, dude. So I, so advice around that, because I feel like this is a cool way to kind of hack into finding a mentor and then also accelerate your growth in business and financially.

1:28:48Sal Di Stefano:So I would find somebody who is doing something that I like doing the dream job or doing something in the field that I would love to be in. and I would find a way to offer my services to them free. No matter what it is, I don't give a shit if it's driving them around, helping them around the office, running errands for them. I would offer my services to that person so I could get in proximity of that person. Because just being around that person who is doing the thing that I want to do, I'm going to gain so much from that, learning that. And then in that process, I might end up building a natural mentor right there, or maybe the people that are around that person I find a mentor to.

1:29:31Sal Di Stefano:I think that's a great strategy. And I think, like I said, it doesn't need to be paid. I think sometimes people feel like, well, but I need to make money. I was like, cool, make money, do your thing that makes the job. But then if you really want to pursue a good mentorship or you really want to accelerate and grow in a different field, go find the person who's doing something closest to what you want to do later in your life. and go help them out for free. And if this is a good person and a good potential mentor, I would never shut down a kid who knocked on our door and said, hey, I want to work for you guys for free.

1:30:06Sal Di Stefano:What can I do? I just want to be around you and around the things that you're doing. What can I do? I would never kick that kid out. All of us would be like, awesome. And we'd probably find something for him to do to be around us, and then that would foster a relationship. And let me tell you, we have kids that work for us today that started in free interns that make a tremendous amount of money working for us now. And that's how that relationship started was, hey, I'll do anything. I don't know how to edit or anything like that. I'll learn and I'll do it for free. And now these people are in leadership positions in this company making big money.

1:30:41Sal Di Stefano:And so that's what I would do if I was you is I would I would find who that is and then find a way to get in there and help out for free. and see where that goes from there.

1:30:53Adam Schafer:Tyler, what are the main motivations for finding a mentor? I think it's just the sense of being lost and wanting to look up to someone, someone to,

1:31:13I don't know.

1:31:15Adam Schafer:I'm not sure. Just someone to navigate my life with. What you said just made sense. I totally get that. So I'll start with a caveat. Okay. And something I learned in my youth with mentors is that don't forget people are people. And so what you don't want to do is put someone on a pedestal because they'll let you down. But you can find good mentors in different parts of life. So a good business mentor doesn't mean that they're going to be a good family mentor or a good, you know, morality mentor, but good in that one area. So just consider that. also consider when it comes to mentorship, it works both ways and all of it for your benefit.

1:31:54Adam Schafer:In other words, you can find someone who's in a different stage of life from you, an older guy who's doing things, you can learn from him. But then also you could take someone under you who's younger than you that's in a different stage and both of those will benefit you greatly. So mentoring others is another form of mentorship that will actually bring you a tremendous amount of value. Good places to look. Do you go to a church? I do not. Okay. So here's the deal. You're feeling lost. You want to find a good community. You mentioned the beer league that you're in, in your email. And it sounds like you're finding some good community there.

1:32:30Adam Schafer:Okay. Find yourself a good church. You don't have to believe in anything yet. But if you go in there with the attitude of, I want to meet people, find a good community. Good churches always have a really tight community. Mentorship is typically baked into the community itself because it's part of the gospel. find yourself a good church just walk in be curious and then ask them if they have any life groups or if they have any community-based groups for guys your age or whatever and you'll find some great ones or you should be able to find some great ones and then just show up if you're open to meeting people and open to new experiences I think you'll be quite a surprise and for someone your age who's looking for growth who feels a little lost I think that could be a phenomenal place to find some of the meaning and purpose and also the community that you're looking for.

1:33:16Sal Di Stefano:Just to piggyback more off of what Sal said about, I'm so glad he said that about not putting them on a page because I know I pushed you in the business direction because that's where my brain goes always. The people who I think of in my life that are like mentors are different for all different categories. There's definitely the business killer who I go, when I got something on my mind I'm wrestling with, I can't get breakthrough in this business and something. there's definitely someone I pick up the phone and that is not the same person who when I'm struggling with something with my wife and my kid or something like that and I pick up the phone, right?

1:33:49Sal Di Stefano:Or there's somebody who I'm struggling with with my relationship or walk with Christ. They're all different people. So there isn't one man that I go like, oh, he's all these things. Rarely ever is that. Normally each one of them are in their discipline. They're amazing. My spiritual guidance, he's the worst person to ask business advice from. my business guy worst guy to ask spiritual about you know what I'm saying and my business guy terrible guy to ask parenting family stuff so very good point to don't really be cognizant of what you're seeking for what reasons and go after it for those reasons and let go of the fact that he may not be the best father but hey when he's helping you with your business mind and what you're working on there great mentor for that so I think that's great advice And so, and that's what it looks like in my life.

1:34:39Sal Di Stefano:It doesn't look like one man. Is that for me or one woman?

1:34:43Justin Andrews:Is that collective bunch of people in my life like that, that you, you find aspects that you really admire about. And it really, it's, it's about being open. Like, so if you're already in a bit of a community, you can start picking up on these things, like, you know, what they do for their, their trade. Like, you know, are they a good father? Are they a good role model? And, you know, in the community somehow, or, you know, is there a way that my skills can be? benefit them. And then that's kind of like the bridge there where it opens up, you know, a lot of that opportunity where, you know, you're building your own network of, of, you know, leaders and, and you can, you can definitely pull from them.

1:35:20Justin Andrews:Uh, and that's going to help to, you know, give you some guidance.

1:35:23Adam Schafer:I'm really, I'm really happy that you called at your age at 24. Yeah. Like that's, this is, this is excellent. This, the fact that you feel lost, is something that I didn't necessarily know I felt in my 20s until later. And then looking back, I'm like, I was lost as heck. I was running all kinds of different directions. Shows a lot of maturity on your part. That's really, really, that's actually good. Even though it feels a little, probably to you, like doesn't feel good. It's just your awareness of the reality. And I just want to echo this. I don't know how open you are to going to a church, but I really think it would be a good idea to walk in and don't just attend the sermon.

1:36:00Adam Schafer:That's fine. but you talk to them afterwards and say, hey, do you guys have life groups and community? And you could tell them, I'm not a believer, but I'm looking to make friends. I'm looking to build community. They'll welcome you in with open arms if they're a good church. And what you'll find, there are probably really good people, but really good organized community. And like what you get with your beer league, but maybe even better and deeper. And then I think that'll move you and point you in different directions that I think will be beneficial.

1:36:28Sal Di Stefano:Something that Sal said too, that I think is important to reiterate too. And I don't know if you've heard me talk about my relationship with Katrina and one of the most attractive qualities that made me fall in love with her about was I never at that point met a woman who had as many connections and relationships as I did. And I found that was super. And together, it's amazing how we could pick up a phone and go anywhere, do anything. And we have somebody who will do that. And what that's from is it's from decades, starting in my 20s, all the way into my 40s, and her also of doing for others, serving others.

1:37:07Sal Di Stefano:And it's amazing when you consistently do that without expecting anything in return, but doing kind things and doing things of service to other people. Before you know it, you wake up and you're 35 one day, and you've been doing that for 10 years. and you've got 100 people that you could pick a phone up and call because you need help or a favor for something. But it all started with giving your time, giving your service, giving to others without expecting anything in return, and that builds. It's a beautiful thing when you do it. It takes time and consistency. But if you start now because you care about those things, you'll look back in your 30s and 40s, and you're going to have a lot of mentors, a lot of connections, and a lot of people you can reach out to.

1:37:51Sal Di Stefano:Yeah, dude. Awesome. Well, thank you guys so much. I appreciate it.

1:37:56Adam Schafer:Yeah, you got it, man. Do you mind if I ask another question? No, go. Let's go. Yeah. So I wanted to know what my training should look like. I want to bulletproof my body for sports, yet still build it for aesthetics. For some more context, I was a fat kid growing up and used keto dieting on and off. This caused some thyroid issues, and I've been diagnosed with Hashimoto's. I'm taking armor thyroid to help, but haven't really felt young since I was 20. I've dislocated my right shoulder several times now, had surgery to fix it, and it's popped out twice since. Every time it pops out, it loosens the work.

1:38:33And I'm praying it doesn't pop out again, but I'm sure it eventually will. And then at the end of May, I played in a hockey tournament and ended up with a grade two tear in my PCL and some MCL damage. So still recovering from that. um and yeah i'm not sure what my training should look like right now how often are you playing are you practicing hockey right now right now i'm doing once a week um just because my knee doesn't feel exactly stable okay i want to get to twice a week okay i like maps uh i like map symmetry for

1:39:05Adam Schafer:you okay yeah i'll send you that program i think it'll be good unilateral at all with stability both with your shoulder and with your knee and your hip and ankle which are connected to that

1:39:14Sal Di Stefano:when you get up to playing two times a week i'd move to like our maps 15 protocol yeah so so maps

1:39:19Adam Schafer:So maps symmetry, when you bump up your hockey, maps 15 symmetry. I see. Okay.

1:39:26Justin Andrews:Yep.

1:39:27Adam Schafer:I think that would be perfect for you. Very straightforward.

1:39:29Justin Andrews:We'll send you symmetry. You need a lateral focus. It would be great. Cool. Thank you, guys.

1:39:33Sal Di Stefano:You got it, man. All right, brother. Good luck, dude. Keep it up, Tyler.

1:39:36Adam Schafer:Thanks. Take care. Take it easy. I remember learning that lesson with some of my first mentors because they were phenomenal mentors. And then I put them on a pedestal. Oh, no.

1:39:46Sal Di Stefano:It was a great point you made.

1:39:47Adam Schafer:And then I noticed the flaws in them, which was devastating as a kid. It's like, well, yeah, you're a person. Everybody's got everybody. No, no, it's such a great one.

1:39:56Sal Di Stefano:And rarely do you get somebody who's a real all-encompassing mentor. It's very specific. That's right, yeah. Yeah, great fathers can be great fathers, great business guys. But I mean, and it's okay. It's okay to, and I don't think you take anything away from that person just because they're not good at another thing. It's just like you can take from each of those.

1:40:16Adam Schafer:You just got to go into understanding that because otherwise it can be kind of devastating.

1:40:19Sal Di Stefano:Yeah.

1:40:19Adam Schafer:Our next color is Jenna from Wisconsin. Jenna, welcome back. Hi, Jenna. Hey, it's so good to see you guys again. How's it going? Good. Give us the update. How's hip flexor? Yeah. So the update is I've been doing the hip flexor isolation movement that you recommended, that Roman chair movement. And I feel like things are definitely getting better going in the right direction. I've definitely noticed some improved strength and stability in that area. Yesterday, I actually, for the first time, loaded it with a 10-pound kettlebell when I was doing it, and that felt really good. So I've definitely had less flare-ups.

1:41:03There were a couple, though. One of them was after I was kind of running around with my kids. We have this track just down the road, so we were just kind of running around, keeping up with my toddler. and the next day I definitely noticed a little bit of a flare-up, but it really was minor and kind of less severe than I'm used to and subsided pretty quickly. The other one was I recently re-signed up for a new old to me gym, I should say, and I met with one of the trainers there and he kind of worked with me through some of my bigger lifts and I noticed the next day after squatting and deadlifting that I could kind of feel the area talking a little bit.

1:41:47But again, it resolved quite quickly. Definitely not as bad as I'm used to. So I do think that that's still reassuring. Yeah, definitely feeling a little bit stronger from when I started doing those Roman chair movements to now. It's definitely like I feel like I can do it easier and I was comfortable enough to add that kettlebell in. Good job. Thank you. A couple of follow-up questions that I do have before getting back into heavier lifts. Currently, I did run back symmetry. So I, after the third phase, went back to phase one. So I'm currently at the end of phase two right now again.

1:42:37Justin Andrews:Good. And then once I'm done with symmetry, what would be the best program to slide into? In the past year, I should say, I've done anabolic performance and muscle mommy. I haven't done power lift or strong before, and I was wondering if maybe those might be a good option.

1:42:59Sal Di Stefano:Those are both great. Those are both great options. I want to give you some advice going forward with, like, if you notice that again. nothing stops you from running a different program. And then when I get to like barbell back squats, I do Bulgarian split squats instead. Okay. So if you, if you notice it's still kind of talking to you, we're improving from what you're doing, which is great. Great sign. We're moving in the right direction. Real easy way to regress, go back the other way is to push yourself too much on a barbell back squat when it's not ready yet. So if you, if you feel it talking to you like that, again, when you do something, than just, hey, I'm going to do, when I get to barbell back squats in the program, I'm going to do Bulgarian split squats instead.

1:43:42Sal Di Stefano:So that would be my suggestion is to do stuff like that. Or if you noticed it talking to you from a barbell deadlift, I'm going to have you do single leg deadlifts instead of doing a barbell deadlift. So if you notice it, do that instead of kind of just pushing through it or going like, oh, it's not as bad as it was last time, take that sign of it's still talking to me and I still have a bit of an imbalance and instability there. we can get stronger, get better there and stick with that. So you could totally keep moving through different maps programs, but just keep that in the back of your head when you get to those movements and your body talks to you.

1:44:14Sal Di Stefano:And this is exactly how I move through my life all the time is I'm moving in and out of our different types of programs. But if I feel something in my body that goes, oh, I probably should do single leg there because I don't, it doesn't feel right to go do heavy loaded back. It's totally okay too. Yeah.

1:44:29Adam Schafer:Jenna, I'll say, um, um, it's expected. First off, great job. And it looks like we hit the nail on the head for what the issue was. The little flare-ups are – I think she froze. Can you guys hear me? Yeah, there you are. Okay. Okay. I'll start over. Sorry. No worries. I'll start over. Okay. So it sounds like we really hit the nail on the head with our recommendation. And so that's – I would stay there with what you're doing. the flare-ups are expected because it's only been what is it 60 days okay yeah so here's what happens when you have pain and correctional exercise addresses the root cause of the pain the first thing that happens is you get strong enough to where the pain goes away but you're still not strong enough to be where you should be that takes a little while it's probably going to

1:45:20Justin Andrews:take you another 60 to 90 days pattern yeah that you got to eliminate okay so so you still got to

1:45:25Adam Schafer:be careful. You still got to be careful. Even though there's no pain, it's not as strong as it needs to be, uh, before you can just go back into doing everything without ever experiencing a flare up. Okay. So we're only 60 days in, it's probably gonna take another 60 to 90 days of that kind of dedicated work before you like, uh, you know, you're in the clear type of deal. So just consider that as you continue to do this program wise, uh, map power, lift or strong is perfectly fine. But, uh, because of the hip flexor thing, I'd probably lean more towards strong, uh, than power lift because power lift is so heavy, you know, squat focused.

1:46:02Adam Schafer:And I know that can kind of annoy your hip flexor a little bit. Uh, so we can point you in that direction. And I think that would be great. Okay. Okay, cool. Um, I did, um, in my follow-up email include some recent body scans too that I did at the Anytime Fitness. And I noticed that it looked like things are kind of more balanced as far as like the muscle tissue left to right than before. So I feel like that's kind of reassuring. It's been a long time since I've done one of those scans. It was February 2024 since I did one. So it's been a while. But I think that's also kind of reassuring that things seem to be relatively balanced as far as...

1:46:44Sal Di Stefano:That's right. This is what we consistently see with people that go through symmetry and you went through you're going through symmetry for a second time right yeah yeah you know that's that's great yeah it's super consistent when we see people it's actually one of the coolest things is that when we have those dexa scans that show left to right it's one of our favorite things is having a client go through that and they notice the balancing of that just from running that program one time and you've run it twice so it's definitely from that okay cool very cool good job i do have a quick follow-up if you guys have extra minute or two.

1:47:14So I've been taking a GLP-1 for the past few months, just kind of something that I've been thinking about for a couple of years. And I finally was just like, I had an opportunity to try it out. And I've been on a really, really low dose, just kind of getting a feel for it. I didn't want to have any issues with not being able to eat enough or losing muscle. And I think I've actually done a really good job of managing it. I feel like I'm actually stronger now than I was before. And my weight hasn't fluctuated that much from when I started it. But I'm getting off of it. I'll probably be taking my last dose here in a couple of weeks.

1:48:02And is there anything that I should consider or be aware of that might be a challenge once I'm kind of off of it.

1:48:09Adam Schafer:No, but let me, let's just back up for a second. So I'm assuming you didn't get this from a doctor, right? You went online and bought it yourself? It's kind of a gray area. I figure, because I don't think a doctor would have prescribed a GLP to you. Yeah, because you're not a patient that would need a GLP. What was the, and just be honest, what was the, why use it? What was the motivation behind it? So the two biggest things that were my motivation that I really wanted to try it was, you had mentioned before that it was helped with inflammation and I've had some gut issues that I've been dealing with in the past.

1:48:49It's gotten better. Like two years ago, I want to say I worked with Dr. Cabral and I did some of their testing and went through their CBO protocol. And that really kind of helped things quite a bit. But I was still kind of dealing with some lingering issues. And I think I've kind of parsed it out a little bit. I know I'm like sensitive to gluten, so I typically stay away from that. definitely pasta is a big one too that bothers me um and then the other thing was just like food noise I feel like that's been kind of something that has been a big challenge for me where it's just like before I was constantly thinking about my next meal or like it was just like constant like I'm eating but I'm thinking about like what I'm gonna have for a snack after that type of thing and I feel like trying it was giving myself an opportunity to like break that cycle and hopefully once I come off of it have like a little bit of a better grasp on that and I that's a little bit of a fear is you know when I come off of it is that food noise going to be like glaring okay when I'm not taking it no but here's there's two couple things so here's the

1:50:08Adam Schafer:deal with gut issues and GLPs. The kind of gut issues that get better with GLPs have to do with people who have really fast motility. So people who tend towards gut issues that cause diarrhea. Most women are the opposite. Most women's gut issues are due to slow motility. And so gut issues tend to get worse. In fact, one of the side effects, the most common side effects of GLP is worse gut issues. So I'm the rare kind of person who actually gets better with a GLP because I have too fast motility. But that's almost never the case, especially if you have SIBO because motility tends to be slow. So that's the first one.

1:50:52Adam Schafer:The second one, do you have a history of big swings in weight? Were you really obese at one point and then lost weight? Or is that not really an issue for you? I've been definitely more overweight. I would say, I think my heaviest I was at was like 210. And that's like not including pregnancy, like pregnancy. I got up to like 240 both times, but it was like gone like that. Right now I'm sitting at 187. So I've definitely been heavier than I am now, but I would say like. What you're, so I'll pause right there. What you're talking, what you're mentioning or what you're referring to as food noise is just being normal.

1:51:35Adam Schafer:that you're just being normal and maybe eating too little to fuel like your strength gains and stuff. And so I just want to caution you. I don't think I have an issue with eating too little. I think it's actually kind of, I borderline where I feel like I'm sometimes maybe eating too much and I have a hard time not gaining fat. So food noise, when someone says food noise, when I hear someone say that, depending on the person, what that typically means is, okay, let's eat more of whole natural foods, not let's eat, uh, like snacks or, um, you know, hyperpalatal processed foods. Okay. Yeah. Um, so that would be the direction I'll point to, I would point you in, but I don't think, um, the food noise that you're experiencing that people who go on a GLP that need a GLP experience, I don't think they're, they're one in the same.

1:52:24Sal Di Stefano:What did your, what did your, uh, what did your scan come back? Body fat percentage wise, where are you at right now? Uh, it said 25.7. Yeah. You're at a good point. You have a lot of muscle yeah i guess i just doug just now pulled up your your photos right now i'm looking at you right now and so you have you have good muscle mass yeah and i and if you're on a low dose if

1:52:41Adam Schafer:you're microdosing uh glp you're probably not going to notice much when you come off where are you where are your calories uh i haven't tracked recently but if i had to guess right now i'm probably sitting at between 1800 to 2000 on the glp your food noise is because you're hungry

1:52:59Sal Di Stefano:and you should be. My calories were definitely higher prior to taking the GLP one. So I've definitely decreased a bit. Well, they should be. You have a lot of muscle. Unless you're an extremely sedentary person, then I would want you way higher in calories. There's a big difference. You should be mid to high 2000s.

1:53:22Adam Schafer:If you stick to whole natural foods, then you're going to eat pretty appropriately Unless we have some, a past of, uh, like dysfunctional eating, in which case sometimes those signals are off. Uh, but your weight, the weight fluctuation you gave me is not huge. Yeah. You, you would stick to whole natural foods. You feel like, Ooh, I'm hungry. Then you, then you go to, you know, more of what you had for dinner or more of what you prepped. I feel like I've definitely made a lot of strides. Like I do eat a lot, like I would say 85 % whole natural foods. Like I eat a good amount of protein. I don't eat a lot of junk food or sweets and stuff like that.

1:54:00So I think I'm pretty good there. And I think I'm actually really reassured at how the trajectory is going to go with me coming off the GLP and then in turn getting back into some of those heavier lifting or different program that hopefully once my appetite kind of starts gradually increasing, that it's just going to go towards building more muscle.

1:54:23Justin Andrews:Yeah, that's what happens. That's what you got to focus on.

1:54:26Adam Schafer:That's what'll happen. Yeah, you're good. And just, again, I'm going to caution you. They call it a gray market because you don't know. Well, no, so I didn't get it on the gray market. It was actually prescribed, but not to myself. I'll say that. Oh, okay. Oh, okay. So I'm doing it gangster style. All right. That's all right. I mean, it's not all right, but it's better than what I thought. Yeah, yeah, yeah. No. I'll work with it. Yeah, but I don't think you're going to notice this crazy.

1:54:51Sal Di Stefano:But the real point of us bringing in, you're not somebody who needs this. Like, you're. I knew you guys would say that of course you knew we were going to say that I mean you need more calories I would push you, if you were telling me that Adam I'm still thinking about food or I'm still snacking I'd be saying oh it's because we're too low calories if you lean into that map strong and get strong and get your lift strong and when you're hungry eat but just make good food choices, you're going to continue to build muscle and I don't care about the scale right now don't look at that, don't pay attention to that just keep going with the direction and you're already at a good body fat percentage yeah i mean you're you're you're a nice body fat person yeah if you actually just

1:55:28Adam Schafer:focus on building you'll probably get a little leaner even yeah yeah you will you will yep yeah good we'll send you map strong if you don't have that okay i do i do have it i have strong and power lift oh okay do strong do strong yeah have you ever thought let me pause you have you ever thought about working with one of our coaches jenna you have all of our programs you'd be such a good candidate um so i i met with um i believe it's cole yeah um back and you guys were running a special at the end of last year for reverse dieting and i actually met with him at the end of last year and kind of just got a bit of a plan and i started on that plan but then i started the GLP, but I told him right now I probably wouldn't do it just because last year I switched to working part-time just so I could spend more time with my kids for a while.

1:56:22So maybe in the future I'd be interested in that, just probably not right now.

1:56:26Sal Di Stefano:Go follow the plan though, all the way through. Do strong and follow the plan. So if you already got the plan that they laid out for you, follow the plan and run strong. And run it through. You'll love it. No GLP won.

1:56:39Adam Schafer:all right i'm looking forward to it all right jenna thank you jenna thank you bye-bye bye you remember when i said probably three out of four americans are going to be on the gop yeah i definitely wouldn't argue back to back to back it's just you're just going to have people using them oh it's everybody bro and you know what happens here's the deal it's beyond the obese now and the comment the terminology that people are using is now getting twisted and distorted to mean something else like food noise what is food noise thinking about food no that's that's normal Well, get rid of your hunger. That's normal.

1:57:09Adam Schafer:Which is not - The food noise that when you're talking about someone who's really struggling with obesity, who's gone on and off, who's a candidate for a GLP, who's doing it the right way, it's actually food obsession is what they should call it. That's what they mean by food noise. It's this constant thought of, that's why it's called noise. It's because it's always in the background. It's not, man, after I eat, I still want a little dessert. Or, you know, later at night, I want to get rid of that. That's not food noise. That's normal.

1:57:34Sal Di Stefano:Well, especially when you're eating 1 ,800 calories and you got that much muscle mass on you. We got to talk more about this. That's your body saying, you need more food. Give me more food. You're strength training me and we have all this muscle. I'm going to lose this muscle if you don't feed it. That's what that is. It's a good signal.

1:57:51Adam Schafer:That's right. Look, if you like the show, come find us on Instagram. It's Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, The RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

1:58:36The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.