2918: 5 Ways to Fix Obesity That Actually Stick Long Term

17:44Adam Schafer:occasionally and i'm serious about this you guys the benefits you get from strength training you don't need to do a lot of it to get this uh at all if you're advanced yeah three four days a week is great. But if you're like, I just want to get stronger, build some muscle and leverage my body towards a, uh, you know, faster metabolism, right? I want to, I want to leverage my body in a direction that allows me to be more sensitive to insulin that allows me to burn more calories on its own. You know what you really need? One or two days a week, one or two days a week. We'll do it. That's it. People are shocked that, you know, that's really all it takes.

18:19And again, like weight training carries you so much further. If you had that mentality with cardio, you know, this is where we get into trouble.

18:26Adam Schafer:Yeah. It's just one, one or two structured full body workouts a week is plenty for the average person who just wants to be more fit and more healthy. Now, 34 days a week, you're starting to get more advanced. Cool. If you want to go in that direction, but I tell you what, if you're getting started, you're not going to get there any faster going three days a week, right out the gate, start one or two days a week. And if you're consistent with that for a while and you want to take the next level, go for it. But one or Tuesday week is, or two days a week is really hard.

18:51Sal Di Stefano:I always rather start that way where they build the momentum and then we work up to two or three or four days a week and coming out the gates. And it tends to be the opposite of what people do because in the moment that they decide to make this decision that they're going to make this change, they're highly motivated. And so they feel like, I'm going to do the most that I can do. And so even as a coach and a trainer and you're asking them, well, what can you commit to? And they go, I could do at least three or four days a week. And they want to start there. It wasn't until later in my career did I start talking people out of that, which sounds crazy to have a client who's motivated to work out and you're going like, and they're like, I can commit to four days a week.

19:28Sal Di Stefano:And you go like, you know what? Let's just start with one. And you're like, what? That sounds so crazy. But if I can just start them with one day of lifting, which doesn't mean I'm not going to encourage them to do all the other things we're talking about. Eating whole foods. Because the way I look at it is like this, especially this person, let's say they're committing, they're willing to commit to four hours and I'm talking them down to one. I would much rather see those other three hours put to planning, meal prepping, and walking to build that momentum first. Because the ROI on those things for building good habits around and consistency around this lifestyle is going to be worse.

20:03Sal Di Stefano:And it would be worse if you get to the gym four days a week, but you spent zero time meal prepping. Yeah, you're right. You spent zero time meal prepping, but you made it to the gym four times. well, great, but I would way rather take away one or two of those hours, spend that one or two hours in the kitchen preparing your meals, the return on that is far greater. And so somebody who's telling me, yeah, I got three or four hours a week. It's like, cool. Let's spend one of that in the gym right now. And let's spend the other two or three that you got available, either spending a full day of walking, maybe mobility, maybe meditation, maybe doing something that's like working inward.

20:37Sal Di Stefano:Let's spend that doing meal prepping. Those things will also be themselves. I love that.

20:42Adam Schafer:Next is, and I've been doing a lot of reading lately on consistency around activity and what I'm finding in all the data. And it's so, this is one of those dumb moments. You ever read data and you just, you know, you facepalm, you're like, of course, why didn't I speak to this sooner? Here's what the data is showing, that when people connect with each other through activity, they are far more consistent than any other. There is no other factor that will improve consistency with activity like the social component. Community. Community. Let's go pickleball. There is a hundred you know how many. Big pickleball guy.

21:23Adam Schafer:How much you want to bet? Because it's a very social thing. Yes. How much you want to bet there's a large segment of people who were not active regularly at all who now never miss a Monday and Wednesday of activity because they love seeing their buddies playing pickleball.

21:38Sal Di Stefano:For sure, 100%.

21:39Adam Schafer:100%. And this is something we forgot. We forget about this. By the way, there's way more value to this than just the activity aspect. There's so much health value to connecting with people.

21:48Sal Di Stefano:For me, see, personally, where that resonates so much is how much I hate golf, yet I still will spend eight hours. Because you're with your buddies. Because I'm with my buddies. I justify doing this sport that I cannot stand for eight hours on a weekend. Would you ever do it by yourself? No, never. That's how much I don't like it. I enjoy it though. But I find a way to even like it, which is crazy. Now, imagine you find something you even somewhat enjoy doing that has a social component and the multiplier that has to be crazy.

22:21Adam Schafer:What this looks like is when you're hanging out with your friends, schedule things that involve a little bit of activity. You're hanging out with your friends, you're having fun. By the way, it doesn't, first off, I'm going to move people away from trying to pick workouts because you're listening to this. You're like, cool. I'm going to find friends to work out with. No, no, no. Find things to do with your friends that's fun that makes you move a little bit. That's it. That'll be consistent. So it could be like, hey, we're going to go on a walk and hang out together. We're going to go to the park and throw the Frisbee.

22:47Adam Schafer:We're going to all go dancing. We're going to go line dancing together. Fun stuff that is connecting with other people. The data shows this is one of the best ways to be consistent with activity. I head bang and jam. Does that count? That's a lot. If you don't break your nose. Do you know how many calories head-banging burns? I have time. It's probably not good for your neck. I don't think it's good for your brain either. It's fine. Especially a guy who's been concussed so many times. He forgot. Just shaking my brain back to normal. Here's the last one. So there are so many books now and articles and a lot of data around issues around sleep.

23:23Adam Schafer:So sleep is a big deal in modern societies now. Or should I say poor sleep, right? Right. Poor sleep contributes to hormone dysfunction, increases cravings for hyperpalatable foods. It changes production of things like dopamine and serotonin towards the negative. There's so much has been written about this and it's very, very true. And it is an epidemic. There's an issue with sleep in modern societies that we didn't have, you know, 50 years ago or 100 years ago. And there's a lot of things I could talk about or mention that help with sleep. But I'm going to give you one that I think is very simple.

23:55Adam Schafer:It's actually the most simple thing that I've ever told anybody to do, which is this. Just turn off social media an hour before bed. Normally, we'd say turn off all electronics. I actually think that's too big of a step for most people. I say this. Turn off social media. It is the most dopamine-producing form of electronic entertainment that we have access to, and it will keep you up. It will keep you up more than a movie will. A movie will keep you up too, but not as much as social media. And by the way, the television entertainment that we see that keeps us up the most mimics social media. It's typically not a single movie that keeps us up.

24:35Adam Schafer:It's the series on Netflix that hits us with that dopamine for 30 minute episodes. So it's really that quick hit. And so just give yourself this rule. And what you'll find naturally is you'll go to bed earlier and get better sleep if you just turned off social media an hour before bed. Stop doing scrolling. Which by the way, I started doing this. You guys know what I started doing? Yeah. So my wife has been using this device. No affiliation to us whatsoever. They're going to get a free plug. It's called Brick. Brick phone. Have you seen this? I've seen them, yeah. Do you know what it is? It's literally this little text.

25:05Adam Schafer:Didn't we interview somebody else? Was that Mark whatever? I thought that was him. It's not his company. Oh, it's not. She showed it to me, and I'm like, did we interview the guy that invented this or whatever? And no, there's no connection. Maybe Doug can see. Oh, interesting. So that's what it is. it's literally this gray device that you have to bring your phone to. Okay. And you can shut off whatever apps and whatever you want until you go back to the device. So I leave it downstairs.

25:35Sal Di Stefano:So explain to me why is this different from me just putting my phone away? What's the difference?

25:42Adam Schafer:It's a physical barrier. So let's say you keep that.

25:45Sal Di Stefano:That's a physical barrier too, though. I don't understand. No.

25:48Adam Schafer:So let's say you keep, because I keep my phone next to me when I go to bed or in the room. I don't put it in a different room. Okay. It follows me in my room. So what I do is I'll have that brick thing far away downstairs. Right. I'll go to it. You have to be near it. I'll push the button and then it turns off the stuff that I selected, which is all social media and texting. So I do no texting and no social media.

26:08Sal Di Stefano:Oh, so your phone still stays on you, but you just go over to the thing and it shuts it off.

26:11Adam Schafer:In order to turn it back, I have to go back and I'll walk all the way over to the brick thing to turn it back on. It works. It sounds silly, but so she's been doing it for a while now.

26:20Sal Di Stefano:You know what's interesting about that? Okay, so, because I was like, I'm trying to wrap my brain like, why don't you just go put your phone in your room and just leave your phone in your room? But people have become so, it's become a limb. That's right. So it's like saying like, yeah, leave your arm, you know, or leave one sneaker in another room. It's like, what? I would never do that.

26:35Adam Schafer:Plus emergencies. What if somebody's calling me? You know, my mom.

26:38Sal Di Stefano:So this is just like, it's a simpler barrier. It's like, it's not as difficult to like, leave it away from your complete. You still have it. Yep. So you still kind of -

26:48Adam Schafer:But if I want to text or go on any social media, I got to go walk all the way over to the far part of the house. I have to tap it to the device and do it.

26:56Sal Di Stefano:Now, have they gamified it where you get points? Well, you see time, how long. Yeah, yeah, how long you've bricked it for.

27:03Adam Schafer:Yeah, yeah. But, dude, it works. So she's been doing it. It's been working consistently. So we'll brick our phone. It stays bricked or whatever an hour before we go to bed up until I wake up, shower, do everything. I have to come all the way downstairs. So even in the morning, I don't get that stuff. I'm so – Because that's the worst part for me is in the morning. First thing when I wake up, boom, social media. So like the last three days, no social media for like an hour and a half.

27:29Sal Di Stefano:I wonder if this is like one of those things that like it seems like a good idea and then it gets really annoying because you need it or want it for certain things. No. I mean, I don't – I'm not going to – Well, you're early on right now, right? How long are you – What would be annoying about it?

27:43Adam Schafer:Because I still get phone calls. So I thought to myself, like, what would I want access to in emergencies? I can still receive calls and I can still call. It's like, when you guys text me, I'm not going to get my text.

27:52Sal Di Stefano:Yeah, I just, so like, unfortunately, a lot of the things that we do is related to, say, social media. And many times I'm not going to get on Instagram just to be on Instagram. It might be because Katrina just got a text message that said like, oh, hey, one of our partners saying that we don't have the link. Like, that's me who's getting on there.

28:10Adam Schafer:How often does that happen? Like an hour before bed, an hour after you wake up? Not that time. That's the times we're doing it.

28:16Sal Di Stefano:Oh, okay. Yeah, so -

28:17Adam Schafer:I'm not doing it all day. I'm just doing - Oh, by the way, you know where the idea came from? Arthur Brooks. He said simple things. He said, don't go on your phone an hour before bed and an hour after you wake up. And he gave a bunch of reasons.

28:29Sal Di Stefano:What we're pretty good about is by the time it comes about family time for dinner, I just go put my phone in my room. Yeah. Yeah, yeah. So once it gets that late, like six o 'clock or whatever -

28:38Adam Schafer:Do you get back on it after Max is in bed?

28:40Sal Di Stefano:No, I'm not really get on my phone in bed, unless it's a specific thing that I'm doing. I mean, I occasionally do, but it's not hard for me.

28:47Adam Schafer:You know what the hardest one for me? Before bed wasn't that big of a deal. I'd still get on it, but I could like no big deal. It was first thing in the morning. First thing in the morning, grab the phone. I get on X or whatever and get caught up in reading what's going on. So that was a big one for me. But it's only been a few days. Yeah, interesting.

29:05Sal Di Stefano:It's an interesting idea. Yeah, it is an interesting one. And I'm assuming that all the kids have it connected there, everyone's connected to it.

29:11Adam Schafer:No, it's just Jessica and I are doing it for now.

29:13Sal Di Stefano:Okay. Okay. And you choose what you want bricked. Yep. So you could say, I don't want my emails bricked. That's right. But I want Instagram, YouTube, maybe all the things that would be. That's interesting.

29:25Adam Schafer:What's crazy, what's cool to me about this whole thing, because it sounds so simple, right, is that there's a market need for it. Well, yeah. Because they're selling them.

29:32Sal Di Stefano:Well, the other thing that I think is kind of crazy.

29:34Adam Schafer:Because people are identifying.

29:36Sal Di Stefano:I need to do it. Well, that's the part. The part I find kind of crazy is that you need this. That's right. it's like, it's like, that's the first step. Yeah. That's what it is. It's like, that just shows you how big of a problem it is because someone's like, listen, people can't even just put their phone away from themselves. It's become so attached, which I could totally relate to. Cause everybody in this room has probably had this situation where once before you would left the house to go to work and you didn't have your phone on. You're like, you turned around. You're raw dog. Yeah. You turned around to go get it where it's like, how wild is that?

30:10Sal Di Stefano:Because 20-something years ago, you went all day long and didn't have a phone on your hip. You stood in line and you just stared at the back of somebody. But you go, what? I can't go to work and have my day and not have. So it's become an appendix for everybody.

30:21Adam Schafer:Well, it's like anything else that we've done a good job of engineering to be addicting. Like if there's potato chips in my house, I'm going to eat them. I know this. I'm a fitness guy. Like I understand they're not good for me to eat a whole bag. So what I do is I just don't have them in the house because I know myself. I could say to myself, I'll have them in the house. It's when company comes over. I would say - I'm going to eat them.

30:40Sal Di Stefano:I'd say what they did even better is that we've built our lives on it also, too. Like, there's a large necessity to it, too. That's the challenge. All e-commerce is digital now. Yeah. I mean, you know how often I open my laptop? Yeah. Like, I mean, rarely ever use my laptop. Yeah, for what? Yeah, but I have one. We have an office at home with a computer in it. We have a laptop. You just talk into your phone and type it. Yeah.

31:08Adam Schafer:so my wife's been on this journey of trying to reduce her use of her phone and that's what she found she's like I have to use it for all kinds of things to manage the house and to do things for first she was going to go with a phone where you couldn't do anything but call and then she would find herself having to go turn her phone on use it for something else so this so far has been the most annoying thing for me is all the light bulbs and everything else like in your house now like individually has its own app and you're like that pisses me off like so much like we're so segmented and like i don't need all these dumb apps and all these like gizmos and like dude just give me a switch remember that do you well do you know that that there's a big uh

31:54Sal Di Stefano:um not pushback but they're uh like it's fallen out of favor like the whole remember like the whole smart the smart houses like that was such a cool no thanks they're so over complicated yeah Yeah, the idea was to simplify and make it so all clean and digital and easy. And it's just like there's an app for each thing. There's a voice code for whatever. It's just become, it's like, I just can't even switch. One has a bug.

32:18Adam Schafer:Everything doesn't work. Yeah, yeah. So it's overrated. I also think touchscreens are overrated. Touchscreens are cool for some stuff, but I like to feel switches and knob. For cars, it's stupid. For cars, it's totally dumb.

32:28Sal Di Stefano:It's the dumbest thing ever for cars. So dumb.

32:30Adam Schafer:Let me just try and see what I'm touching so I can crash. Oh, man. I'd rather feel what this was. Buttons. Yeah, buttons and turning things. Like, I want to go back.

32:38Sal Di Stefano:Oh, yeah. Remember when you have to turn your car on? They are, though. I mean, the consumer's getting loud enough that there's a lot of car brands that have moved back to more analog stuff. Like, even the, like, it seems so cool. We all thought, like, we just had it come out. Like, the Cadillac. Yeah, with the giant. The giant screen away. And it's just like, that's so dumb. These handles in my car that, like, come in and out automatically. like I'm just I want to murder somebody it's just like it's so erratic and I'm like why like I just want to open oh

33:13Adam Schafer:remember just yeah remember when my car had the hand signals oh god do hand signals and change the station you and I

33:20Sal Di Stefano:two talkers with our hands so sound I mean is BMW but this would be like we'd be trying to talk and tell a story and like music coming on turn it up shut your car off bro shut it off the ball just comes down I did I did I disable it every time you know I had that M8 I couldn't I tried to do it for a while I'm like this is dumb

33:43Adam Schafer:I was doing it on accident they should have a little disclaimer it doesn't work for Italians

33:51Adam Schafer:I want to talk about something so I have a friend who she's trying to increase her nutrient intake because she's trying to get pregnant and she's talking about how she uses beef liver and organ, desiccated organ and beef liver supplements. So I recommended Paleo Valley because they have a really good one. And I forgot that they I forgot they had those. They're organ complex? Yes, they have a great organ complex which is essentially freeze-dried, like broken down of organs from beef. And Doug, if you can read, I think it's heart Is it a blend? Yes, liver, heart, kidney. Yeah, those are the three main things.

34:32Adam Schafer:So organ meats are super high in nutrients, like really, really high in nutrients. It's like nature's multivitamin. In fact, back in the day - Liver is crazy, right? Back in the day, when kids had certain issues, they would have them eat organ meats.

34:45Sal Di Stefano:Isn't it wild that even animals know to go after that? Isn't that weird? It's not like they went back and they all talked to each other and were like, hey, eat this first. It's just like, just naturally know to. That's right. That's so fascinating.

34:57Adam Schafer:I know, isn't it cool? So anyway, so you could take, that's what I recommended to her. I mean, Paleo Valley makes some really good ones, high quality. You know, you take four to eight of those a day, you're getting some really good key nutrients from organ meats. Yeah. And you can be more consistent with that because we've tried the whole like kind of integrating it into the meat. Yeah. You know, and we went through like little bouts of that, but it just didn't stay. Straight up. Yeah. Organ meats don't taste good. It's not great. They just don't. I really don't enjoy it.

35:26Sal Di Stefano:there's always like some random person that comments back like oh I love it there are weirdos out there you can disguise it in some things but it takes effort to do that it takes extra effort

35:36Adam Schafer:sometimes we'll go to Peruvian restaurants because Jessica likes Peruvian food I like it too and they have like heart skewers so like chicken hearts and it's just I mean it's okay but you know I like regular old rimei texture's a little different let's just say anyway we were talking about kids earlier I read this interesting article on the obesity epidemic among Italian kids in Italy. So the obesity rate -

36:06Sal Di Stefano:A lot of grandmas shoving food down their kids. You know what's crazy?

36:09Adam Schafer:Can I tell you guys something? For a long time, Italy lagged behind the obesity epidemic in Western society. They were actually - What's changed, yeah.

36:18Sal Di Stefano:All the processed foods. They were still eating a lot of whole - They were probably one of the last countries that were eating a lot of whole foods. and like a Mediterranean type of diet. That's right. And they've been more Americanized now.

36:29Adam Schafer:Italian culture, there's a lot of pride around -

36:34Sal Di Stefano:Tradition around food. Food. Yeah.

36:36Adam Schafer:Like their regions, you know, our region makes this kind of cheese and this kind of food and your region does this. And there's this really, so they kind of resisted. In fact, I remember in Sicily, they opened up a McDonald's. This was a long time ago. This was decades ago. They opened up a McDonald's and nobody went. Oh, wow. Everybody was like, We're not going to eat that garbage or whatever. Now everybody eats – they totally fell. Fall. Fell. They're eating processed foods that crazy, and the obesity rate's going through the roof. Yeah, yeah. All because of that. That makes sense. They used to have some of the healthiest people on the planet.

37:07Adam Schafer:It's wild. Did you see that? What did you say, Doug? I've seen in the south, southern region, it's 40 % of 8 to 9-year-olds. By the way, the southern region used to be the healthiest part. Yeah. You're talking Sicily, Calabria. you're talking about like this Mediterranean diet that they talk about all the time that's where it came from traditionally lots of fish they were late to the party with heavily processed foods that's all it is and they adopted the heck out of it yeah once it came right I know wow I know it's crazy

37:36Sal Di Stefano:well imagine imagine you like you tell the story all the time of your grandmother force feeding you if that's ingrained in your culture and then you throw processed foods and then you introduce processed foods you hit the nail and the kid's like yeah I'll have another bite yeah so talk about a perfect storm there you have a bunch of grandmas

37:54Adam Schafer:just feeding the heck out of their kids that's real dude my grandmother should follow me that makes a lot of sense

38:01Sal Di Stefano:why it's skyrocketed right that's ingrained in the culture that grandmothers, mothers are feeding their kids like that already and it was okay when they were outside playing all the time and it was Whole Foods

38:12Adam Schafer:did I tell you guys about when my cousin years ago, a long time ago he got divorced, lived with my grandparents for a little bit It was during the 2008 crash, and he had to live with them for a bit. So he's like a grown man living with my grandmother and grandfather. And he would call me. I'd be like, hey, how's it going over there? He's like, dude, nonna, she just won't stop feeding me. I'm like, what do you mean? He goes, dude, he goes, I told her, because my grandmother's old school. So when she was alive, she would say, hey, let me make you some food. And if you say no, she's going to do it anyway.

38:40Adam Schafer:So she'd make them lunch. So she'd say, what do you want? He'd say, I want a sandwich. So she'd make like a four-decker sandwich of this big old. and he'd say, no, no, I don't want like four pieces of bread. I only want two pieces of bread. So what did she do? She'd go to the store. She'd get the French bread. Or she'd serve him pasta. She'd bring him a bowl of pasta where the pasta's like coming out and he'd say, no, no, I only want the pasta to come up to the top of the rim. I don't want it to go over. She said, okay, okay. She took it back and she took a spatula. She pressed the table. Squashed it.

39:14Adam Schafer:Tell me about this. He's like, this is impossible. What am I supposed to do?

39:18Sal Di Stefano:enjoy it dude so good enjoy it hey i have you heard of the uh i think it's the milkshake study

39:25Adam Schafer:i think that's what it's called is this the one you were talking about a little bit where they they tell people it's healthy and just by suggesting something's healthy or not they

39:32Sal Di Stefano:have differences in blood sugar so not blood sugar uh but they're well i think blood sugar probably played some role in it so if it if it is the milkshake study i think it is oh physical hunger was called mind over milkshakes so uh they did this what i found and i i might be confusing two different studies uh that happened um although they i'm sure they're similar in what i'm what i'm going to communicate but uh what i was watching when they were talking about it was uh they did green juice and then they did milk milkshake and the way and what they were talking about was they also did this with things that had gluten and not gluten and people's reactions oh yeah so people they would tell people this has gluten in it they'd be like

40:13Adam Schafer:oh yeah I could tell

40:14Sal Di Stefano:they would have actually physical like hives would break out and stuff like that where people that had allergic reactions to these and they were lying to the group and then they did the flip where they would tell them it has none of these things and then they'd have it and they'd be absolutely fine super crazy bro

40:28Adam Schafer:you know what's tough about those studies the tendency is to think it's all in our head yeah and obviously sometimes people think it's no it's none of it's in your head it's all physiological the truth is it's both you can't separate them We think about it. Like, we try to create patterns in predictability. And so your body probably reacts based upon, like, what you're telling at a certain point from a reaction. But, yeah, it's crazy. That's the power of, what do they call it, psychosomatic response. And I hate, you know, using that term even, I hate using it because people, like, poke fun at it.

41:01Adam Schafer:But here's the deal. Like, you can't separate your experience from, you know, what's actually, you can't separate the two. Yeah. Like, if someone punches my leg, there's a physiological response that happens. with the bruise and the inflammatory signals that go in there to heal the leg and the pain signals. We can measure all that. But this is my experience of what's happening. Right. And you can't separate the two. And they both play a role. I totally agree with you.

41:24Sal Di Stefano:I also think it highlights to the people that have the ability to do a good job of reframing things that are not as bad versus – in the old saying, right, there's no such thing as big problems. The only problems we make big. Yeah. And if you're somebody who has had a reaction or you – distance and you uh you internalize it and you make so bad oh i have such a bad reaction dude you were just like yes you will you were just telling me yesterday how because you've because

41:50Adam Schafer:of your injury now when you work out so talk about that so i mean this is because i'm aware of this

41:57Sal Di Stefano:right i'm very aware of this like i it like one of the biggest frustrations i have right now in my lifting and i because i've come off this like i don't know a few years of just injury after injury after injury and I'm feeling really good right now and I I feel strong enough to progressively overload and I'm like I can feel like getting going to set like this is I've this is where I get hurt you know and I'm like and I'm having that car and I'm like what are you doing you're like and I'm I'm having this internal battle and it's really tough for me so much to the point this is part of what uh the motivation behind me talking about you know the ROI on squatting really heavy for somebody that's my age is that so i'm wrestling with both of those there's a part there's there's the ego of me that wants to go like oh you got way more in you right here there's the cautious scared me who's going like last time we were out this weight this is where you something popped and you heard something and i and then the other part of me is going like well do i really need to do that and if i if my if i say my goal is longevity strength health am i meeting those markers so all this is happening yeah in my head as i'm getting under the bar you know and it's just like, fuck, bro.

43:04Sal Di Stefano:I'm like, this is, and I'm, and I know that like, I am going to get hurt if I think I'm going to get hurt. Like if I keep telling myself I'm going to get hurt, I probably am going to. You're going to move differently. And so I really have to like.

43:14Adam Schafer:Have you guys heard those, uh, those instances where they'll, they'll accidentally load a bar heavier? Yes. Where they put accidentally. And they get into PR. Yeah. Yeah. Like a lifter who knows his lifts. Yeah. Yeah. There's actual instances where they know. It's happened to me. Yeah. Before. It really happened to me? But not like. Cause you were like a dramatic.

43:29Sal Di Stefano:Probably cause you were calculating the kilograms wrong or something. Yeah. Yeah. And you hit a PR. I hit a PR. Yeah. You're like, oh shit, I forgot to carry the two. Point two? Yeah.

43:41Adam Schafer:That's all right. Yeah. Talking about like getting hurt and stuff like that. Dude, my dad, the craziest thing happened to him and some of his friends the other day. It's really scary, dude. Really, really scary what happened. So you guys know he's part of like a motorcycle crew. So he goes with these friends and they ride long distances on their road bikes. How often does he do that? Yeah. I know you've talked about it. Probably at least once a week. He does it that much. He likes speed too. I know you've talked about it, but I didn't know you. And he's really proficient on his motorcycle. Like really proficient.

44:15Adam Schafer:Like when I meet his friends, everybody loves to tell me. Like they've been riding for you. Nobody can keep up with your dad and your dad rides so well and this and that. And he loves it. And there's this great camaraderie and community around it. But, you know, they're riding motorcycles. Yeah. And it's dangerous to ride motorcycles. Bro, they were riding. I don't know where they were, but they were taking a turn, and a car was trying to pass another car, was in their lane or something like that. And my dad swerved and missed it by like some millimeter, but it hit one of the other guys. And the guy hit the ground.

44:50Adam Schafer:A bunch of other guys fell off their bikes or whatever. They rushed to him, no heartbeat, unconscious. Oh, God. My dad had to perform CPR with someone else doing the mouth stuff. Well, my dad did the compressions for 15 minutes until an ambulance got there. And the guy's in the ICU right now, induced coma. And I have yet to talk to my dad about the whole situation. Oh, my God. Yeah, dude. Just happened? Just happened. Wow. Just happened. Oh, my God. Yeah, so I'm going to hang out with my dad tonight. And I know my dad, he doesn't really show that emotion or stress too much. But that's traumatic, dude.

45:26Adam Schafer:Yes. You know how long 15 minutes of chest compressions is? How long that is?

45:31Sal Di Stefano:Well, and doing it on a friend, on a thing that you guys do all the time, you can't help but start to go like, oh, man, should I be doing so much of this? Wow. Yeah, dude. Especially when it's somebody else's fault, right? It's like, no matter how good of a rider you are, you can't.

45:43Adam Schafer:The guy's brother told my dad, he's like, if you guys kept him alive, if it wasn't for that, he would have totally died.

45:49Sal Di Stefano:I wonder if he was back in Highway 9 over there. Ah, probably. Bro, that happens all the time right now. They're sending so much CHP out there because it's almost every weekend right now where there's a fatal accident. You have a line up there. Yeah. I used to go there all the time. I don't go there anymore because there's too much cops. Yeah, they're cracking down a lot. They're cracking down hard on it out there. Why is it?

46:06Adam Schafer:Is it just a fun road to race?

46:07Sal Di Stefano:Oh, it's an incredible road. For motorcycles and fast cars, it's an incredible road. It's the - Super scenic. It's beautiful. It's the perfect amount of twists and turns and enough straightaways where you can get really good speed, but then enough where you need skill to take corners and do things. And so, yeah, no, it's – and it used to be not congested, and so it was also – but it's so well-known now. And so for – because Katrina's stepfather was a big rider, like your dad, and they rode all the time. And that was their – they go back there. And so for 50 years –

46:44Adam Schafer:I wouldn't be surprised if it was having a nine-man.

46:46Sal Di Stefano:Oh, I'm sure it is. That's where they all go. I mean, that's like if you ride on a weekly – If it wasn't that, he definitely does that. That's like the spot to go do it. It's just a great, great. And I would, I mean, I feel safer on a motorcycle than I will in the big cars because of that exact reason right there. Like there's been times where that's happened to me in another car or coming around in a motorcycle. But because the motorcycle can dip over to the side still and there's plenty of room, but two cars do that. And it's, oh yeah, it's a head-on accident right there. Yeah, so you see a lot of it going on up there right now.

47:20Sal Di Stefano:so I bet it was that.

47:22Adam Schafer:I want to talk about some exercise equipment that I rediscovered. You and I, Justin, were talking about this a little bit. Oh, yeah. The pneumatic stuff? Pneumatic. So you guys know I'm going to a new gym.

47:31Sal Di Stefano:That's the air ones, right?

47:32Adam Schafer:Yeah, so you guys know I'm going to a new gym. I haven't seen Kaiser. Never liked those. Okay. Here's the deal. First off, did you ever use it? Yeah. Yeah. The pneumatic. Yeah. Literally for power acceleration. That's it. It is not. You don't use it for like. It's not traditional strength training. Yeah, it's strength training. It sucks. This is why I didn't use it when I was a kid. When I was a kid, the first gym, let me think, was it the first gym I ever ran? I want to say it was the first gym I ever ran had a couple pieces of Kaiser pneumatic equipment. And I didn't like it because I'd rather use regular machine or free weights because I was into bodybuilding, right?

48:04Adam Schafer:But for power, it's – because you can push as quick as you want. It's hard to do power moves with your upper body. Yeah. You know, it gets funky, creative, and all that. But so if you have the pneumatic equipment, you can really, you know, accelerate fast without it jumping. Well, like a lot of like. There's no weight stack flying.

48:21Sal Di Stefano:Well, it keeps from the weight stack flying. Yeah, even with the rubber bands, it's funky because it's pulling on you so hard. That's right. This is totally different.

48:27Adam Schafer:And the pneumatic, the harder you push, it's air resistance. So it's just going to push back harder. Pushing into it. Yeah. So this morning, I did a whole like lower body. They have a leg press one that you sit down, but it's individual legs. Oh, cool. So I'm exploding with one leg, exploding with the other, and I'm like, whoa, discrepancy. I'm like, I got one leg that's stronger than the other. Then they had a leg curl one, and I did the same thing. And I'm like, there's a discrepancy, which I never, I wouldn't have picked it up with strength. With strength, I don't really have a discrepancy.

48:55Adam Schafer:Yeah. But for power, I do. It's interesting because, I mean, I geeked out and I tried a whole stint of doing a lot of the Marinoviches and all them like speed of sport guys that are out there that do a lot of plyo. Like all plyo. Yeah. You know? and it just it gets so creative weird funky because it's just like this doesn't make sense to me like in terms of like translation but when you have pneumatic equipment like that it's a controlled you can hold these positions you can really throw some speed in there it makes it makes

49:24Sal Di Stefano:sense dude it's rad that's interesting yeah i've never used it like that i mean i the gym where you were at before has or had them i don't know if they still do no no i know what you're talking

49:34Adam Schafer:They have a couple with cables. Yes, yes. They do. Now, that's not pneumatic. That's magnet. Still cool. Still feels good. No, those are pneumatic, aren't they? Was it pneumatic? Yeah, that's pneumatic. You might be right. Yeah, yeah, yeah. Oh, yeah, that's because, right, you push the button. Oh, yeah, yeah.

49:44Sal Di Stefano:And I've actually, there was a gym down in San Luis Obispo. The whole gym is pneumatic, and I've worked out at it before. But I've always been a bodybuilder. Yeah. So, like, I... And it's a totally different field. Oh, yeah, it was stupid. It wouldn't relate. It wouldn't relate.

49:57Adam Schafer:It's a totally different field too because I'm training for speed.

49:59Sal Di Stefano:But that makes a lot of sense if you're trying to do something explosive on a machine, which is difficult to do. It is. You don't. With free weights machines or cable machines, it doesn't feel right.

50:08Adam Schafer:With free weights, there's a higher risk of injury and then you're fighting gravity. So it's like trying to get explosive laterally or downward. You got to get really creative. Yeah. But with the pneumatic equipment, it's - Well, this is - Otherwise, you just throw stuff and jump.

50:21Sal Di Stefano:Yeah, that's like your best thing. This is really actually the, this is where, uh, uh, this is the only case, or really the only case in my opinion that this made sense when you saw, but the irony is you saw bodybuilders doing it is the rubber bands on like the hammer strengths and stuff. If you were, if you were trying to use a hammer strength machine for explosive type movements, then it makes sense.

50:41Adam Schafer:And the rubber band would help.

50:42Sal Di Stefano:Yeah. The rubber band would help. It'd be, it would be maybe as good as this pneumatic one, but it would make it better for that. Um, but I remember that became like a trend in the bodybuilding world, but it was doing that.

50:51Adam Schafer:It's just a reminder to me of how much, because I talked about this last time, how much gym equipment has shifted towards convenience, space, ease of switching from person to person, and away from what it was. Original equipment was designed for. Strength and performance. Athletic performance or bodybuilding. Yeah, bodybuilding. All of it was. So you won't find this equipment in a gym because the average person doesn't really care, doesn't want to use it. It's complicated. How do I use this thing? I push the pressure up. what does that mean but for athletes freaking awesome dude i'm having so much fun with it oh interesting yeah dude i want to hear about your your it's in the notes here it says something terrible says cheated on katrina what happened dude and why are you talking about it publicly

51:36Sal Di Stefano:yeah yeah i wasn't going to i was just messing with her because she's in the thread she's i don't know if your guys's wives ever do this but she does this everyone every once in a while it's probably like once i don't know every six months to a year i get something like this where we wake up and you could just tell she's in a bad mood and my wife is very pleasant you guys know she's so patient pleasant all these things so it's odd for her to just be in a bad mood especially if i didn't do it if i exactly especially if i know i didn't do anything or say anything it's like i just woke up i couldn't have done anything wrong yet right and uh you did and then and then i kind of always feel like i kind of know when i'm like hey are we okay oh i had a bad dream and i feel like there is a tone in the type of bad dream like it's not like you get murdered or something bad happens it's like it there's a different like i had a nightmare or i had a night it was like this like almost like no you did something yeah exactly it was like a like a you did something in my dreams like i can hear i can feel it i'm like oh god you know what did i do you know so she's like goes on and supposedly i you know cheated on her with this with some rent not even a person that we know just like some random person like that and so i'm like laughing i'm laughing it's obviously not funny to her, she's still working through it, right?

52:45Sal Di Stefano:As the morning's going on. I guess she told me afterwards why I thought it was funny because we were talking about afterwards about how crazy that is that you could have a dream like that, that is like totally not relevant to anything right now and have that. And it affects your mood so much to the point where that same morning, my son had crawled into the bed in the morning afterwards and she had been still laying there afterwards. afterwards i already got up and kind of uh started my day to get to work and she told me that like she was still even after i went to work was still feeling you know animosity towards me like that and she goes the thing that made her snap out of it was like her her son our son was saying talking to her like mommy daddy i love you and mom and dad and like i love when i melt it oh yeah she's just like and she goes but it was so funny because he's saying this incredibly sweet thing to me about us and our family and all these things like that.

53:37Sal Di Stefano:And yet I still felt resistant to it. She goes, but that made it kind of pass away like that afterwards.

53:42Adam Schafer:Well, I got some bad news for you, dude. This might actually help actually with your relationship. Okay, let's hear it. Let's hear it. Let's hear it. Scientists reveal that farting in front of your partner without any embarrassment might actually be one of the clearest signs of a truly healthy relationship. Here's what it says. Psychologists say - Winning. dude we're crushing psychologists say this shows psychological safety letting natural bodily functions slip without fear of judgment means the bond oh my goodness acceptance both partners are past dating performance comfortable being themselves breaking the gas barrier equals

54:21Sal Di Stefano:shared breaking the gas vulnerability katrina katrina would argue that it's i have a deeper love because I go out of my way to keep her comfortable and safe from that awful smell and feeling, right? So every time we talk about that, she always talks about this. She says, I'm so glad that you stick to your guns about that. Yes. I appreciate it. No, babe, I want to try something new.

54:43Adam Schafer:Yeah. What is it?

54:45Sal Di Stefano:Boom. Something under the covers.

54:48Adam Schafer:Do you smell popcorn?

54:50Sal Di Stefano:I don't even think about it anymore because I've been so trained for so long to do that.

54:56Adam Schafer:I don't even think about it either. Yeah, I bet. That's hilarious.

55:01Sal Di Stefano:Last time we did it, I think we did, someone, the team did a clip on this. I was actually, it was interesting to see the divide. This is like peanut butter and jelly. Yeah. It was like one of those things where it's just like, people are very, one or the other. Either you or, yeah, you're on team, fart on your wife, you know what I'm saying? That means true love. If you haven't dutch ovened your wife, you're not in love. and then there's the other side are like we've been happily married for 30 years and never once and I love that my husband's like that so there's definitely there's camps here

55:34Adam Schafer:me and my wife walks into the bathroom to grab her makeup and stuff like babe sitting on the toilet can you get out for a second I don't do this anymore anyway Doug I want to ask you you were eating some the egg bites from ButcherBox yes what are the macros on that because you were getting those for a while

55:51Sal Di Stefano:Katrina and I were on a kick for a while In fact, I only stopped because we were doing so much of them for a while. And what is it?

55:56Adam Schafer:It comes with a tray and you just - Yeah, there's two egg bites in a tray and you just pop them in for 90 seconds. And yeah, the macros are 240 calories, 16 grams of protein. That's awesome. Yeah. They're tasty and they're - Probably better sourced.

56:12Sal Di Stefano:They are. So they use cage-free eggs, humanely raised bacon. I mean, if you like - To me, it's like anybody who's ever had the Starbucks ones forever. I used to get those all the time. Yeah, this is way better.

56:24Adam Schafer:They're cooked. They're cooked. The first two ingredients are eggs and cottage cheese, by the way. I was surprised to see that. And then there's also cheddar cheese and, of course, the smoked bacon. They're doing a good job. ButcherBox is doing a good job of like, obviously they're known for their just straight meat, right? Their selection is incredible. But they also have a lot of these kind of pre-made kind of meal things that you can get. Yeah. And I... Eating it into the convenience a bit. Yeah, it's nice. Every time I check, once a month I'll check and there's something new. They got all kinds of good stuff.

56:57Adam Schafer:All kinds. I didn't realize it until not that long ago. It's pretty much always good. I'm trying to think of a time I didn't like something. Every time I liked it.

57:03Sal Di Stefano:There was one thing I think I got that I was like, eh, I won't get it. It's normally like a different cut of a meat or something that I try. If I try something new and I'm like, ah, it wasn't my favorite or whatever. But it's rare. Yeah. And the things that you're talking about, they've really hit it out the park with the healthier version of frozen type foods. Yes. Like the bites right here. Did you try the tater tots? The tater tots are fire. Tater tots are so good. Yeah, they're so good. Chicken nuggets, obviously, all of us love. Chicken strips, all those things. I mean, they've done some pretty good pre-packaged stuff that I think is really, really good.

57:33Sal Di Stefano:They have a way bigger selection than I was aware of. Huge. Yeah. Huge.

57:38Adam Schafer:And you can add and take away to your box as often as you want.

57:41Sal Di Stefano:And then they always have some sort of a special or thing going on, too. So there's always difference.

57:45Adam Schafer:I was going to talk to you, actually, Adam, about the sauna, the temperature that you use. Oh, yeah, yeah. Okay, so you were saying, you know, we've talked before. You've been talking about how you've been using your sauna so consistently. And then you mentioned the temperature you get it up to. And it didn't process at first. You said 230 degrees. Didn't process it. But it did make me pay attention to the temperature that I'm using the sauna at the gym that it goes to. And the highest that we ever get it up to is like around 200 degrees. And that's hot. Like it's tough to sit in there for 20 minutes.

58:17Adam Schafer:You're going to 230? Yeah, yeah. That's crazy.

58:20Sal Di Stefano:I'm going to take you to ramp up. We've now had these for, would you say, I've had mine for five months or so? I believe five, six months. Yeah, so I've been going, and I was telling you off air, I've maybe missed five days. So that's how consistent. So it's always. Always, every day. Now, every day I'm not at 2.30, and every day I'm not 20, 30 minutes. Sometimes it's a 10-minute quick sauna, but I mean, every day I'm in it. And when I first started, 160 was hot. So when I first started, 160 was hot.

58:52Adam Schafer:Most gyms go like 180.

58:54Sal Di Stefano:Yeah. And then I was able to jump up to 180 pretty quick. I was at 180 for quite a while because even 180 could be warm. And then I quickly moved to 190 and then 200 and then 210. And then I've just – and I've had just like working out, I've had like let's go to 230, you know, when I was probably should be at 190, 200. and I get lightheaded and have to sit still for a little bit because it's too much. So I looked it up because I was thinking about this. And what brought, just so you know, what made me go that route was I had told you guys before that, and this was what made me kind of go meh about the infrared saunas, is because the infrared saunas on average only go up to 145.

59:35Adam Schafer:No, they warm you up differently.

59:38Sal Di Stefano:Right, and most all the studies that we all tout, that all the Peter Atiyah and Huberman, everybody talks about traditional saunas are traditional saunas and they're and they're the

59:49Adam Schafer:degrees is like 200 degrees yeah well so i so i looked it up i looked up the data because i think what you're doing definitely improves your heat tolerance right your ability to tolerate heat that makes sense but does it come with longevity benefits so i looked up the data and it does not show that there's a value to continue to go up and up in temperature so the the famous study at what point though? Well, so here's the famous study that showed all cause mortality reduction. Yeah. Uh, 24 % lower with two to three sessions a week, 40 % lower with four to seven sessions a week. Okay. So, um, there was, uh, a dramatic reduction in all cause.

1:00:27Adam Schafer:Two to what? So two to three days a week, 24 % lower all cause mortality. If it's four to seven a week, it's 40 % lower. Oh,

1:00:34Sal Di Stefano:so I get better if I go. Yes. That's what I was curious about was, is my frequency is a benefit.

1:00:39Adam Schafer:So the associations were dose dependent on frequency and session duration. So typically 19 minutes or more, but not on temperature. The typical temperatures in this data were in the traditional dry sauna range, the mean being 174 degrees. So probably between 170 to 200. But that doesn't show, it shows no additional benefit.

1:01:03Sal Di Stefano:I thought Doug just pulled it up the other day, the study, and it showed that it was 100 and something Celsius. 184. And we looked up, no, it was 194.

1:01:10Adam Schafer:194? Yeah. So the mean in this particular study. Yeah. So you're looking at probably, like I said, 170, 120. That's what I mean.

1:01:17Sal Di Stefano:So when I was, I can't remember who was breaking the studies down that I was watching. But they were saying that not all, but a majority of these studies that talk about all these great benefits, it's above like 180.

1:01:32Adam Schafer:So again, like I said, I looked up and I tried to get all the data together. and it's really the benefit gradient is not about hotter is better. It needs to be hot.

1:01:43Sal Di Stefano:But I wonder how much of this is like a bell curve, though. Like does it have, you know, 180, you're saying the median, this is what the studies show, that this is where the longevity percentage benefits are at 40%. Does it start to go down at 200 or 205? So here's what I would say. I doubt it.

1:02:02Adam Schafer:Well, I don't know, but if I had to guess.

1:02:04Sal Di Stefano:I'm sure it diminishes. Just like we talked about, my theory would be, it'd be very similar to weight training. 80 % of your benefits are going to be from two to three days a week of strength training. You go to four or five, you still get a little bit of benefits, but it starts to diminish. You go to seven or eight, probably, I'm sure it's very similar. I don't know. I mean, logically. Maybe just a drop off of people and get to a point where they're too high like that. And then there might be like some correlation. So my. What you got, Doug? See 195 Fahrenheit. Yeah. For a traditional dry sauna.

1:02:30Sal Di Stefano:Maximum recommended temperature.

1:02:32Adam Schafer:Yeah. Traditional Finnish sauna. Those are the studies between 150 and 195.

1:02:37Sal Di Stefano:Yeah, but that's a terrible thing. I don't know what you Google. That's a terrible thing to Google. Because that's like, it would never recommend somebody to do the, like just like ours would never recommend, train six days a week, high intensity. But somebody who's worked up to that can absolutely handle that.

1:02:51Adam Schafer:I'm going to guess. This is what I'm going to guess. But when I look at any type of a hormetic stressor, which is what saunas are doing, right? It's a hormetic stressor. What you see is little benefits, maximum benefits, and not just diminishing returns, but negative effects. So like exercise example. Endurance training improves all-cause mortality. When it becomes extreme, increases mortality. Muscle building, awesome for all-cause mortality. You become a bodybuilder, worse. So I think it's, I would guess it's probably like that where if you push too hard, you get more of the performance benefits, but you might lose some of the health benefits.

1:03:29Adam Schafer:So I'm not sure.

1:03:29Sal Di Stefano:Yeah, it'd be interesting to see. I would imagine, again, it's very similar to strength training. the appropriate dose scaled appropriately over time and the ability to handle that stress, you're fine. Taking a beginner at zero to 100 miles a day is going to have negative effects more than positive. For sure. Now, what I'd be curious about, though, is when is it diminishing returns? And just because the studies show that this is the median temperature, just like the median amount of exercise, it doesn't mean that you can't receive benefits still at four and five days a week.

1:04:03Adam Schafer:I wonder, though, if the benefits are no longer longevity and just more about heat acclimation. You know what I mean? Like, there's no more longevity benefits. It's just you could tolerate more heat. Just, again, like strength. And I wonder if the risk factors start to go up associated with heat.

1:04:19Sal Di Stefano:I mean, I would think that the manufacturers would top it off to where, like, why not let it go to 300 degrees? Oh, well, you're obviously going to kill someone. Well, so that is right. I mean, you go to some of those. You hear those crazy ones, Katrina's done these, like when you go to like -

1:04:36Adam Schafer:Oh, you know those are illegal sometimes. Yeah, those are crazy. I know what you're talking about. Those are crazy. What is it called? You go in like a tent or a teepee? Yes, yes, yes. They spend like all day and they raise it.

1:04:47Sal Di Stefano:Yeah. Every time you - Sweat lodge. Yeah, sweat lodge. And people have died in those. Yes. So there's obviously, there's a whole other level to going beyond 230.

1:04:57Adam Schafer:I would imagine, yeah, but sweat lodges are more of a spiritual thing. It's really more about pushing your body to the limit and trying to achieve some kind of spiritual benefit, they don't do it for health. You can't separate that either, though.

1:05:06Sal Di Stefano:Come on, you're the guy who talks about that, too. I mean, I don't know. I don't know. So, I mean, that's my point. It's like, I imagine it's like anything else. If scaled appropriately and you'd let the body, listen, I've already said, I knew what it was like to jump to 230 when I should have been at 190. Trust me, your body tells you. I was lightheaded and dizzy and it was like, okay, that was too much. But incrementally going up a couple more degrees, a couple more degrees, stayed in there instead of 15 minutes to 18 minutes, like doing it like that. It's gotten to the point now where now I can sit in 200, like nothing.

1:05:37Sal Di Stefano:Now, two 30 still is that's like, that's an intense, it's an intense. I want to come try that.

1:05:41Adam Schafer:I've never done that. Yeah. The hottest I've ever experienced is 200.

1:05:44Sal Di Stefano:Yeah. It's a, it's a, it's a hard, it's not easy. It's like, it's like, like there's like, that's Katrina. How this all started was I couldn't get Katrina to go past ever her, you know, like one 75 range or whatever like that. And I'm like, if you really want to continue the benefits, you want your body to be stressed a little bit. She wants to be comfortable and just be able to hang out there for 45 minutes. And I'm like, okay, well, that's kind of like just lifting weights and keeping with 15-pound weights. You're going to get some benefits from it because you're lifting weights. But I imagine you get more benefits by increasing that to what...

1:06:16Sal Di Stefano:Now, there's got to be a tipping point where there's another side to that.

1:06:21Adam Schafer:Because I know that there's a negative effect on fertility for men. They have to be very careful. I know that with just traditional sauna where they're like, you have to put your balls in like ice. Yeah. You actually make underwear.

1:06:31Sal Di Stefano:Yeah, I've heard of people doing that.

1:06:34Adam Schafer:Because I have a buddy who's trying to conceive.

1:06:36Sal Di Stefano:I also don't do 230 every single time. I can do 230 for sure. But it's like there's, I mean, sometimes we had friends over for the weekend and I had the sauna on and I'm not trying to kill everybody. So I keep it at 180 when we got company over. And so that's hot enough for them to hang out in there for a little bit letting us enjoy it. And I still feel good in there. But I mean, there's times where I'm like, I want to see if I can push it. And I do.

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1:08:21More and more of these questions are going to be coming in as more people use these.

1:08:24Adam Schafer:So I'm going to be speaking off of the experience that we've had so far with the clients that we worked with and the clients our coaches work with who are on and coming off GLPs. And also from just talking with experts in the field like Dr. Seeds. So this is based off of this and this could change in the future, but so far this seems to be the best approach. And that is to slowly scale down the use of the GLP. Now, along with that slow scaling down, appetite will slowly scale up. Okay? So what you might want to do is you take your normal dose of your GLP and you want to cut it in half, let's say.

1:09:03Adam Schafer:Stay on that for a while. Now, what you'll notice is an increase in appetite. With that increase in appetite, you increase your food intake with the goal of getting stronger. That's the other part of this. Try to aim for strength gains in the gym. Don't do things like weigh yourself on the scale because that could totally throw you off mentally. but rather I want to get stronger. I'm on a phase now. I'm going to go on the next three months of trying to get stronger at certain key lifts. And you cut the GLP dose down, stay at that lower dose until you feel like you can cut it again. And you take a scaled approach.

1:09:38Adam Schafer:And what follows with that really nicely is an increase in appetite, which allows you to eat more. The amount that you would eat more and whatever, this depends on the individual. but typically you're adding 150-200 calories each time you jump up depending on the person sometimes more sometimes less and you want to keep your calories stable for at least a week or two before trying to bump them up again

1:10:03Sal Di Stefano:yeah this is hard to answer for two reasons one we're not doctors and we have to work with doctors with stuff like this we have to tell the patient or tell the client to go back talk to your doctor about doing this and we make suggestions more often than not I don't think we've had too many pushbacks from the doctor. I think it was every time we've suggested this type of stuff.

1:10:22Adam Schafer:Oh, no. Dr. Seeds is like, that's a great approach.

1:10:24Sal Di Stefano:Yeah. Well, of course, him, I feel like. But even other doctors that have patients with GLP-1s, generically speaking, I think your recommendation of half, half, half, half, half, all the way until it's gone. What I've seen different is some people can do that progression over the course of four weeks, each week cutting it in half and be completely off. I've seen other people who they do half and then they have to stay there for like - Yes. three, four weeks, and then they do a half again for three or four weeks. Then we've had people who have taken it all the way down, came off, and then two weeks later felt ravenous and then had to go back on.

1:10:58Sal Di Stefano:And so just give yourself that permission and time. The people that have the most success, in my opinion, obviously the people that are strength training and are pursuing getting stronger in the gym and hitting their protein intake seem to have the most success. It's like focus on getting stronger. Focus on those additional calories going to good use. the other people that have had a lot of success are also the people that did a lot of the work on connecting the dots of their habits and finding what finding things to replace that whether that was you were an ice cream binger at night and so now you have you know cocoa whip or greek yogurt with fruit instead or you were a person who was mindlessly snacking throughout the day and now you prep your meals and you no longer snack throughout the day like whatever your thing was that caused the excessive weight gain, you've done a lot of the work to replace those behaviors with good behaviors.

1:11:52Sal Di Stefano:That paired with the tapering down, it seems to be the recipe for success.

1:11:55Adam Schafer:Now, I do want to add that what we're talking about with scaling down the dose really only works with compound pharmacy. Yeah. I was going to say the preloaded pens aren't, you know, conducive to that. They don't allow for that. That's where they suck. They don't let you do that. So if you're on a brand name GLP that's preloaded and you want to move to a scaled down approach. We have partners at mphormones.com and we could usually go on there, switch to a compound GLP, which comes in a multi-use vial that allows you to titrate the dose. So now you can titrate the dose and come off. Next question is from Cara Ray Lifts.

1:12:30I was previously in a bulk where I did everything correctly except I was overtraining. Is it possible that my body gained primarily fat instead of muscle? I think this may have happened to me, but I am unsure if that's even possible. Yeah, it's totally possible. Absolutely possible.

1:12:46Adam Schafer:There's a lot of different ways to gain mostly body fat in a bulk, but one of them is to overtrain.

1:12:53Sal Di Stefano:Yep.

1:12:53Adam Schafer:If you overtrain while eating in a calorie surplus, you're definitely going to gain body fat.

1:13:00Sal Di Stefano:This is why one of our, if you've listened to the show long enough, one of our favorite programs to recommend to people is MAPS in a Bulk. Yes. Because we know it's one of our moderate to low volume programs in only three days a week, especially if someone's already been training for a while and they're going into bulk, it's one of the best programs because the likelihood that person's going to overtrain going into a bulk and reducing probably volume is very low. And so get strong in a program like that, you're more likely to. And the reason why this is one of the possibilities is that you don't build muscle in the gym lifting weights.

1:13:31Sal Di Stefano:You send the signal to build muscle. When you rest and recover and adapt is when you build muscle. And so if you are pushing, which is the mistake that I think people make sometimes is overdoing it and training so hard and your body's constantly trying to recover and it's never fully recovering and adapting. And so you end up putting on body fat instead of muscle. Next question is from Dnufto No. How much training volume is optimal when in a deficit so I can avoid overtraining and injuries?

1:14:01Adam Schafer:So this is a good question. It's a difficult one to answer because sometimes people are doing too much volume to begin with and then they go into deficit. And so I'd cut their volume down more. But let's just say for the sake of this question that your volume is optimal. You're training with a good amount of volume and you feel good and you're about to go into calorie deficit. And let's just say the calorie deficit is a 500 calorie below maintenance, which would be a nice traditional deficit. So 500 calorie below maintenance, in my experience, typically you cut the total volume down by about 25%.

1:14:35Adam Schafer:This is what typically looks like. A 25 % lower seems to work well with that kind of a deficit. Now, the larger the deficit gets, the less volume your body can handle. Also, what I'm giving is very general advice because what's actually true is more often than not, when I actually meet someone like this, I look at the total volume like you're overdoing it to begin with. So we need to cut it in half.

1:14:55Sal Di Stefano:I'm glad you said that because we got asked this question just recently and you answered it that way. And then I came right behind you and said like you could go half. And the reason why I said that is because of the study that we've shared on here so many times on the amount of volume required to maintain the muscle that you've built. Studies are showing anywhere between like one-fifth to one-ninth. So you're talking about way less. Way less than half to just maintain. So it doesn't take that much. And what people are more likely to do in this state is to teeter over and do too much for how low a calorie they are than the other way around.

1:15:35Sal Di Stefano:And so really, if you just stay consistent, but reduce the volume, and that's why I said 50%, you come down to 50%, you're going to be fine. and I mean I've seen this so much even in the competitive professional level with these pro bodybuilders that are they would be training and then they would cut hard aggressively add cardio increase their intensity in the training going into a show because they're getting like I'm six weeks out and they want to sharpen up and that's all these terms they'd use I was like what are you doing like you've been you haven't missed a day in the gym in three years and you've built all this muscle in the off season and now you're going to ramp up cardio ramp up volume and intensity and put yourself in a deficit like talk about a recipe to lose the muscle that you built they'd be far better off doing 80 less than what they were lifting at and they will it would keep more muscle in pursuit and they would they would look better at the end of it so this is the mistake i see people make more often than not is they're super motivated to cut and they do all the things and they end up losing muscle too.

1:16:36Next question is from Grace Hoyt. What is the best advice to remain patient and trust the process of lifting and getting stronger?

1:16:44Adam Schafer:You know, the best, so there's a lot of things you could do, but really the best advice I can give you is this, is to learn to enjoy the process, to have fun while you're doing it. Nothing makes you more patient than not looking at the destination and just enjoying the journey. And it really does work that way. When I had clients that I was able to successfully get to this place where they just liked meeting with me, they liked being active here and there on their own, they started to enjoy eating healthier because they felt the benefits, they connected the dots, the behavior started to change.

1:17:19Adam Schafer:They got the results. They hit the destinations. And there was no impatience because they weren't constantly looking at where they're supposed to go. So to put it differently, imagine you're flying somewhere, you're traveling somewhere that's 15 hours away. And all you can think about is when you get there. I need to get there. I need to get there. Man, that's going to feel like forever. Now imagine if the travel itself was so enjoyable that you lost track of time. We've all done that, right? We've all done that where you're sitting with someone you really want to hang out with and talk to. Before you know it, it's like the first time we all met and we hung out.

1:17:48Adam Schafer:We talked for four hours. It felt like a 30-minute conversation. So the best possible thing you can do for the patients is learn to enjoy the process and enjoy what you're doing. And then the rest of it takes care of itself.

1:18:00Sal Di Stefano:I have a small hack for this. I think Sal's advice is spot on. And I think this is important to everybody during their lifting career and journey. At some point, you'll be faced with learning and needing to learn how to do this. But when I've been faced with this personally and with clients, a small hack that helps with this is learn a new lift. like if you feel like you've just been kind of plugging away and consistent with your workouts and the strength gains aren't coming on very fast learn a new movement because if you've never done a turkish get up and you go try and do it for the very first time you're going to be terrible at it you're not gonna be able to lift any weight really with it whatsoever and watch how quickly you start to get better at it and get stronger so if you and i and with some clients that would be in this situation and i and i can hear it in their voice they're struggling with this and i and i have the talk that sal just had and they're like yeah that's all great advice still can't figure out how to learn to love this journey or whatever i'm frustrated what giving them a small win or showing them progression or strength gains somewhere really quick a hack as a trainer i'd find is like i would find a lift they had never done before i would teach them if they've never done bulgarian split squats like we're doing bulgarian split squats now and now they can only do their body weight and guess what in four weeks they're all sudden holding 30 pound dumbbells it's like, whoa, look, and that a lot of times will help you break through this.

1:19:18Sal Di Stefano:And so if this is you and there's a movement, maybe you've never done windmills or you've never done a circus press. I mean, there's so many different great lifts. If you haven't done one that you've been interested or curious about, start it. Start it and practice it and get good at it and watch you get stronger.

1:19:36Adam Schafer:Yeah. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. We'll see you then.

1:20:11With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support. And until next time, this is Mind Pump. A text says, you're on my mind. A bouquet from 1-800-Flowers says, you're my everything.

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