2929: 5 "Health" Foods That Are Actually Sabotaging Your Diet

13:04Adam Schafer:A smoothie is taking a fruit and dramatically increasing its glycemic index. Yeah, I think people don't really factor that in. It's just like that entire process of going through the digestive tract, breaking it down, and then releasing at an opportune time so you do actually get the benefit of the nutrients and not just hit complete blood sugar hit immediately. something to consider because it's just such an immediate effect. Yeah, look at the impact. I'll use a fruit that's actually well known for having less of an impact on blood sugar. That's actually one of the best fruits you can eat. Blueberries.

13:46Adam Schafer:You eat a bunch of blueberries versus turning them into a smoothie, liquefying them and drinking them. Watch the difference on your blood sugar levels.

13:54Sal Di Stefano:It's also high on antioxidants, high on fiber, low on calories. It used to be one of my favorite things to give. to clients uh because it's it is such a that's a great alternative to this is have a big big old big bowl big bowl of blueberries blackberries strawberries raspberries all the berries is very fulfilling very satisfying fiber high in fiber low calorie uh way better option turn

14:18Adam Schafer:them into a smoothie and you have the seven bowls of berries inside one smoothie yeah and if you

14:23Sal Di Stefano:really wanted to top it off you you mix that in some greek yogurt or cottage cheese and now you've got yourself a high protein, high fiber, great high antioxidant snack that's way better for you than a smoothie or juice.

14:36Adam Schafer:All right, this next health food is interesting to me because it is 100 % the product of very smart, effective marketing. And marketing agencies are really good at changing our perception of a particular food to where we consider it to be something that it isn't. A good example of this is eggs. Now, everybody knows eggs are good for you now, But not that long ago, because of their cholesterol content, a whole egg was considered not a health food. We were told to avoid whole eggs. All because of bad information. And so it completely changed our perception. All right. This next food is a food that was popularized by endurance athletes precisely because it is so energy dense and palatable that endurance athletes who needed to consume carbohydrates in a way that fueled their workouts and needed something energy dense, like this was great.

15:28Adam Schafer:And so somehow we said this is a health food and that's granola. Yeah. Granola is not a health food, everybody. Granola is a processed food, essentially. You are eating -

15:38Sal Di Stefano:Oats, nuts, mix. What is it all mixed together? What is technically granola?

15:41Adam Schafer:It's oats and honey and sugar. And it's turned into a, like when you put granola topping, depending on the type of granola, you just added a bunch of - There's like chocolate chips in there somewhere.

15:54Sal Di Stefano:The ones I eat anyway.

15:55Adam Schafer:But it's typically high calorie, high sugar. but it's all the rolled oats, nuts, seeds and sweetened with things like honey or maple syrup. It's typically, it's actually an energy dense food and it's also hyperpalatable. Like try to eat an appropriate amount of granola, ain't gonna happen. It ain't gonna happen. I've done that before. I bought a bag of granola.

16:14Sal Di Stefano:I only use this for somebody I'm trying to really boost calories. Yeah, totally. Throw this on your yogurt. Yeah, you throw it like somebody who struggles to push calories. I throw one or two ounces of granola on top with their Greek yogurt and it just bumps a good two, three hundred calories. Totally.

16:29Adam Schafer:All right. Next up, this one's fun because there was a period of time where this was considered the epitome of health food when actually it's not. Raw vegetables. Oh boy. Uh-oh. Everybody's going to freak out. You're going to get some pushback on this one. Yeah. First off, vegetables have some good health benefits. Typically high in fiber. Not as nutrient dense as they're advertised as. So people tend to think like, oh, I need a lot of nutrients i should eat vegetables they're actually not as nutrient dense um as they seem uh nutrient density would be like a steak or you know organ meat like so nutrient dense that you got everything you need eating just vegetables and trying to hit all your nutrients is actually very difficult talk to any vegan um it's a process and also when you look at the data uh well how much do you actually absorb to like through that process yeah if you want to make vegetables less bioavailable yeah in other words you want to make the nutrients available in the vegetable harder to absorb and harder to digest.

17:27Adam Schafer:And if you want to increase the odds that you're going to cause a digestive distress and inflammation in your gut, what you do is you don't cook them. You keep them raw. And somehow we've, people have believed that raw vegetables are somehow healthier. Isn't it because of vegetables?

17:44Sal Di Stefano:Isn't it why this is, can be misleading is because in the raw state, they're higher in, in, in nutrients. And when you cook it, you, you degrade some of it. But the caveat is that when you eat it raw, you can't digest all those nutrients. When you cook it down and you lose some of the nutrients, you absorb more, if not all the nutrients. Yes. That's where I think the confusion is.

18:07Adam Schafer:Yes. And the first time this hit me was as a young trainer. Not too young. I was actually in my 20s at this point. So I've been training for a little while. And I really was never into vegetables because, you know, who eats vegetables to build muscle, right? So I didn't really care. but there was a period there where i was like you know what i'm gonna include more vegetables in my diet so i used to have my when i first opened my studio uh it was in a different location and next door was a grocery store and so i'm like you know what i'm gonna have some vegetables so i went next door and i bought a bag of raw broccoli now i'm one of those weird people that i like the taste of broccoli i even like the way it is raw destroy me so i ate a bag of raw broccoli okay now normally you guys have seen me cook broccoli i can eat a bowl of it no problem i ate a bag of raw broccoli and i had the worst stomach pain and cramps yeah and it hurt my gut it caused inflammation caused gastric distress and it was all because it was raw yeah because had i cooked it all no problem i could eat the whole thing in fact it helps my digestion when it's cooked but raw will wreck you uh if you eat a lot of it you just can't eat as many vegetables no cook your vegetables everybody you can eat a lot more and get more of the benefits This last one's going to make people really angry.

19:20Adam Schafer:I'm expecting Adam to get it. It actually makes me happy. Yeah, yeah. Pro chicken nugget guy. Yeah, these guys trying to make me eat this. So this next one is sushi. Yeah, you can get me on this one. Raw fish. Get out of here, guy. Come on. Okay, let's talk about fish for a second. Come on, dude. Hold on, hold on. Give me the parasite. Come on. Let's first use the correct terminology. What is it? Sashimi. Okay, sashimi. Sushi is the - It's with rice. With rice. Okay, so let's talk about sashimi or any kind of raw fish, okay? First off, fish is generally healthy for you. So it's generally a good food.

19:53Adam Schafer:It's high in protein. The ones that are high in fat have good fatty acid profile. They're nutrient-dense. Nothing wrong with fish. So we're addressing the raw factor here, yeah. Raw. And you guys, I looked up the data, and it's not that good. So when I look up the data, and that sounds like it's not that much, but when they do studies on sushi in America, and there are ways of handling it, And they're supposed to freeze it before to kill the parasites and stuff. But still, when they do these studies and they go around, you're looking at like 3 % to 5 % of the time they're finding some kind of parasite, which isn't much if you eat, you know, you eat it once.

20:29Adam Schafer:But if you eat sushi every week, the odds that you're going to get a parasite actually climb to a pretty high place. And so that's the issue with raw fish is even with the good handling stuff. stuff. By the way, do you guys know that wild fish, without the handling process, if you just caught wild fish, there's a 30 to 50 % chance you're going to get a parasite. Dang. So 30 to 50%. Now, because of the way that they're ordered to handle it, so they're supposed to freeze it and do this process that kills the parasites without cooking it, it goes down as low, what studies will show, like 3%. Well, grilling it kills the parasite.

21:03Adam Schafer:Cooking fish kills it.

21:03Sal Di Stefano:Yeah, that's interesting. I actually wouldn't have known that, or would have guessed that, that it's even higher if you were to

21:10Adam Schafer:catch your own fish and do and do you catch a high quality uh wild fish and you slice it up and you're gonna eat it raw there's like a 30 to 50 chance there's gonna be a parasite in there

21:19Sal Di Stefano:wow yeah wow yeah have you ever done that no i haven't but i've thought about it i've actually thought like oh that i would thought there's places that do that right they'll just catch it i would thought oh that's the freshest way to get you know some but i didn't know that that's a high

21:33Adam Schafer:i mean it's a 50 50 shot almost that's why when i talk about parasites on the show i say to people because most people live in modern societies unless you have really big symptoms, you can live with parasites for a while and kind of have mild symptoms. And what they might look like is, wow, suddenly I have this intolerance to this food. I used to be able to eat it, now it bothers me. Or yeah, I get the occasional gastric issue or skin issue. Or I get some more fatigue. Things that are kind of vague that last for a while. And you don't know you've been living with a parasite for a while because you eat sushi and you've never done a parasite treatment, you know, your whole life.

22:10Adam Schafer:Because who does that in a modern society? Actually, two examples, like immediately for me, it was like my sister-in-law was eating raw fish in the Gulf and then actually got some kind of red algae thing with that. That's dangerous. Yeah, so she got really messed up from that, couldn't eat fish for like a couple years. Courtney, same thing. like another kind of like, it seems like a freak thing, but then you start like seeing because of the raw fish, like she had some kind of bacteria that, you know, she got from that, which then, you know, affected all this rash and all these kinds of things.

22:48So I don't know. That was like too immediate for me. I saw it like right away. I was like, I'm good.

22:52Adam Schafer:Well, I know for me, I had gut issues. If you've been listening to the show for a long or a few years, you know this. I had gut issues on and off, on and off, and sometimes better, sometimes worse. it was always just kind of the background and it wasn't until i treated myself for parasites that they did they weren't fixed it was either i would i would do this thing i would do that thing it'll be a little better sometimes it'd be worse and i had to avoid all these different foods if i did i'd get this really bad you know gut reaction or whatever it wasn't until i did uh a parasite treatment that and so it was definitely i definitely had a parasite now where did i get it from probably sushi that's the most likely i never went to a third world country i didn't do anything like that it was probably because uh i don't know at least you know five or six times a year i go and have sushi grounding at a dump or anything no no so somebody who's eating it on a pretty regular

23:42Sal Di Stefano:or semi-regular basis you would recommend like doing like the organifies like parasite cleanse

23:47Adam Schafer:at least once i think look if you're listening to this right now and you've never done a parasite cleanse you got nothing to lose do it anyway it's a natural product so there's two bottles that come with Organifi's Parasite Cleanse. One of them has the compounds that kill and or paralyze parasites. Okay, so they'll kill and or paralyze them. And then the second bottle is a binder that binds to whatever is killed and pulls it out of your system. Once you run through a cycle of that, wait two weeks and then do it again because the eggs are very resilient. So you killed the parasites, but there's eggs left behind.

24:26Adam Schafer:two weeks later you got to do it again so you get rid of what has just hatched before they lay eggs uh in your system so funny you bring this up because doug and i this last weekend we're just

24:35Sal Di Stefano:planning our sushi the date we're going to do with the girls where we make sushi at home so we're just it was just this weekend we're yeah it was we were we're sitting down at dinner uh the four of us and talking about how we'll make a drive over there's a place over at uh redwoods where is it san mateo san mateo that's right san mateo has the highest rated fresh you know sushi that your sashimi that you can go pick up and i was like uh talking to doug about doing a drive over there then make her because he makes his he does his at home i haven't done mine at home yet i want to do my own thing you know what i want to do too is one of my favorite things ways to eat it is at one of these restaurants i go to they actually bring it out on a block of salt of uh actually I think it's dry ice.

25:17Sal Di Stefano:Oh, dry ice. Okay. And they have it glass over it, and they smoke it. So I wonder if the smoking would help at all with the curing or parasite process at all? You think that would, because it's sitting in smoke like that, would that help lower it?

25:31Adam Schafer:I doubt it, because they're probably embedded inside the fish. What you're likely to get from sushi isn't a live parasite, but an egg. Eggs are really hearty and resilient. And live parasite, I mean, they do a good job of getting rid of the live kind of visible. This is gross sounding, but typically, but it's the eggs that can be in there sometimes that cause a problem. I thought you were going to say they wheeled out a person and you ate off of it. Oh, what? You never heard of that? What? Why is it always sushi too, by the way? They're like, remember that? These Hollywood parties with the super elite whatever celebrities and they'd have like a naked model and there'd be sushi, of all foods, sushi is just like models models that are in there and then people like go by and they eat off them like a buffet and it's sushi it's so weird that is weird there's something very demonic about it's like to bring these things up just things you do when you have too much money that's so i can buy everything

26:29Sal Di Stefano:what do i do now let's eat sushi off a naked body yes that sounds like a plan of all things nobody's gonna do that we'll pay him a hell of money we'll do it that's gross stupid my brother sent this uh

26:38Adam Schafer:this morning he sent this um instagram post and it was showing these pictures of all these celebrities what they used to look like and what they look like now um and so many celebrities are becoming so emaciated like ultra skinny and emaciated and he goes sal is this glp ones is this is this glp and i said yep yep that's exactly what's happening you have a bunch of celebrities who are using it to be able to be anorexic to get rid of the hunger and to starve themselves it's happening yeah to a lot of these celebrities i mean you're training no focus on yeah no yeah no it's protein no it's crazy and the pictures that they're showing like they don't look good man well it's gone like kelly osborne have you seen her like ariana grande they don't look good

27:24Sal Di Stefano:you know it's it's crazy though how um how distorted your your view is so i mean i i know i've shared this i apologize for the audience has probably heard me say this a few times already but I remember when I went through it the first time and I was just letting the course happen. It wasn't until our pictures got back did I see it in myself. So while I was going through it, I didn't feel like I looked that way.

27:50Adam Schafer:I blame us. It's our job. We should have just made fun of him. You know what it was? You know why?

27:57Sal Di Stefano:Because you guys see the cheeks and you're like, hey, it looks good. He's losing those fat cheeks.

28:03Adam Schafer:Off to the side, we're having a conversation. Just let him keep going.

28:07Sal Di Stefano:Let him lose all that muscle. He's been a handsome guy for long enough. Yeah, forget it. Yeah, so I think when you're in it, you don't. The perception drift. Yeah, the perception drift is there.

28:19Adam Schafer:But you didn't get to a place like there. No, no, no, no.

28:22Sal Di Stefano:Of course I didn't get. Oh, yeah, their way. But I get it. The fact that I experienced it even with my small. I mean, I lost 20-something pounds. That's a lot. Yeah, and I know that more than half of it was muscle. so i mean that's a good amount of where and this is where it's where it's gonna get dangerous are these people that are um overweight and under muscled and they do it yeah like somebody who has a lot of extra muscle that it's built a lot of muscle in years lose it could lose it and get away with it but when you already have low muscle yeah and you do that and you have high body fat and then you lose a bunch of body fat but a bunch of muscle comes off too you become frail you very I know.

28:58Sal Di Stefano:Yeah. So, I mean, I'm definitely on the other side of this now. I mean, early on, I argued with you that it was going to be net positive. I'm not sure. But I still, I think we're definitely swinging in the more net negative.

29:11Adam Schafer:What's that term, robbing Peter to pay Paul?

29:13Sal Di Stefano:Yeah. Yeah, it does feel like that.

29:15Adam Schafer:So, I was going to ask you, Adam, because we talked off air and I stopped the conversation. I was like, we've got to continue this on air. What's wrong with my shoes?

29:22Sal Di Stefano:I can't believe you called yourself out like that. What's wrong with them?

29:25Adam Schafer:You said they're girl shoes. There's no way these are girl shoes. Those are girl shoes. How are they girls shoes?

29:29Sal Di Stefano:Well, I didn't. First of all, they're size 12.

29:31Adam Schafer:So let's see if I don't see no girls.

29:33Sal Di Stefano:There's some chicks that have big feet. You know what I'm saying? There ain't no size 12. There's some WNBA players that wear 12. I'm looking at the pattern right now. But they're like black and like.

29:40Adam Schafer:Well, they're Michael Kors. MK. So Michael Kors is a girls brand?

29:43Sal Di Stefano:It is a girls brand. It is a girls brand. How is that possible? I thought that was a good brand. Yeah.

29:47Adam Schafer:I thought I did. Honestly, can I tell you the truth?

29:48Sal Di Stefano:I do.

29:49Adam Schafer:I want to know. I do want to know the truth. This is 100%. I'm a little sad right now. so first off i bought them on amazon and i i think i typed in something like fancy sneakers

29:58Sal Di Stefano:oh some fancy sneakers hey this is why you can't trust the machines so listen i can't trust i

30:05Adam Schafer:typed in something i don't remember what i typed in like like dress dressy sneaker or something like that right fancy dressy or something yeah and i got them and i wore them and i typically wear them to church so when i go to church i'll wear you know slacks and these and i'll go and whatever and today i was you know put my shoes on i said you know i'm gonna put these on i'm gonna I bet on the fancy kicks. I bet Adam's going to think they're cool.

30:24Sal Di Stefano:That was the best part. I wish the audience could have caught the real moment when he shares the shoes with me and thinking that I'm going to go like, wow, dude, nice shoes. I'm going to be like, no, dog, those are not it. Those are not it. And so the audience knows, too, this is a part of Sal that drives me crazy, okay? All of us.

30:43Adam Schafer:This is not the only part. This is not the only part. There's a lot of parts. There's a lot of parts.

30:46Sal Di Stefano:This is the main part that drives me crazy about him. is if he is the first person I call, if I have anything going on, health-related to myself, if I got family, stuff like that, I don't even waste my time trying to troubleshoot myself because I defer. I believe like, hey, he's better at this than I am. We're so close. He's a text away. I know he'll respond right away to me. So of course, I always, I defer right to him, right? Thanks, man. When it comes to something that is my specialty, or not even my specialty, I'm not going to claim that. I just know a little bit more than you in an area he never picks the phone up he never calls and says anything

31:26Adam Schafer:first off I don't really so if it was like if I was buying a car or there's like a stereo I do ask you stuff like that that's for sure I don't know about that

31:34Sal Di Stefano:that's for sure I don't know about that you were just car shopping right now and you didn't run it by me I just asked you right now

31:38Adam Schafer:I remember off air I was comparing the two you told us what you were about to go get no no no I said we're looking at this what do you think about this one I was asking you shut up so but shoes i don't even i don't know i just did it part i didn't think about it to be honest with you probably should have called you but here's what probably would have happened i'm just gonna tell the audience let's go back in time okay i'm gonna buy some nicer shoes uh some nicer sneakers you would have recommended me getting some a thousand dollar pair no i would not that's not

32:04Sal Di Stefano:okay tell me the shoes you would that's not well i don't know i would ask you more questions nice that looks yeah what do you want to wear i'd send you a nice sneakers yeah yeah i'd send We're going to look it up right now. Huh? We're going to look it up right now.

32:15Adam Schafer:Yeah, look up. Don't go cheap either. Tell me what you would say. Huh? Tell me exactly what you would say.

32:21Sal Di Stefano:Well, I want to know what you want to wear it with. Is what I like. So like just going to church.

32:25Adam Schafer:Slacks and like a collared shirt to church or if I go out to dinner with my wife. So I'm going out to dinner with my wife. I want like a sneaker, but nice looking sneaker. I'm looking for wood bottom shoe. You know what I mean?

32:36Sal Di Stefano:Yeah, yeah.

32:38Adam Schafer:Wood bottom shoe.

32:39Sal Di Stefano:You know what I'm talking about?

32:39Adam Schafer:Like dress shoes. Leather shoes. You know what I mean?

32:44Sal Di Stefano:Put it just for me real quick. Put it in fancy sneakers because I want to see. I just want to see. I have a feeling you really Googled this. Michael Kors popped right up to the top. Okay. Okay. All right. Let me see if it's – I bet they're one of the top that pay for the hour. I should put men in there. Yeah, put men in there. Oh, yeah, yeah. Put men's fancy sneakers and see what comes up.

33:03Adam Schafer:See what happens, dude. I mean, I don't see anything wrong with those. Those all look pretty good.

33:08Sal Di Stefano:All right, now tell me the name. Give me the brand and what you would like. I mean, I like a pair of Stan Smiths. I think they're really nice.

33:14Adam Schafer:All right, look up Stan Smith sneakers for men. Those are cheap.

33:18Sal Di Stefano:Yeah, they are cheap. Are they really? Yeah,$70,$80. Really? Yeah. Dang, I messed up, didn't I? That's what I mean. You could even tell me parameters. Like, hey, I don't want to spend this much. Oh, wow. And that is a real classy. Well, those are Adidas. Yeah, I know. Oh, Adidas is Stan Smith? Yeah, that's a style of Adidas. Oh. So those are based off of a famous tennis player. that's that's that's an old it's a retro style uh what brand should i stay away from obviously

33:45Adam Schafer:michael kors is for girls yeah yeah i screwed up there yeah yeah what else am i supposed to

33:49Sal Di Stefano:stay away from i mean i don't i don't know what comes ahead of i don't study a lot of stay away from i stay i know one when i see one

34:02Sal Di Stefano:but i mean like yeah so i mean you can give me uh just hey just like you i mean i mean it's like you could give me parameters you're like if you went like i want some like baller shoes that wear dressy like then i'm gonna push you like ferragamos or something but if you said i just want a classy tennis shoe there's a lot of um you know even like cole hans or is a better brand than what you're there's a lot there's a lot there's a lot of brands that are not crazy outrageous you

34:25Adam Schafer:don't like those gucci's right there no no i see i wouldn't and i wouldn't do that like everyone

34:29Sal Di Stefano:thinks like i don't like gaudy like shoes like that so you chose a terrible brand that is gaudy That's like the worst thing you could do.

34:35Adam Schafer:So I went double whammy.

34:37Sal Di Stefano:Yeah, you went double whammy. Because you went label all over, and it's not even a good label. So it's like, it's one thing. It's like, that's like a bad version of Louis Vuitton or Gucci's. I hope Michael Kors is listening right now. I know, I've been so much of Michael Kors. I don't actually, I didn't know they even had men's shoes. Really? Yeah, it's a chick brand. Really? Yeah, yeah, it's a chick brand. I don't even know that. Yeah, they're known for their purses, their watches. Yeah, yeah, that's what girls. So is this like a shoe that a girl would buy her boyfriend? I don't know.

35:08Adam Schafer:She's like, I like Michael Kors.

35:09Sal Di Stefano:Yeah, I don't know. Yeah, maybe that would happen if a girl is really into the brand and she saw those shoes. My wife said they look nice.

35:15Adam Schafer:Is she lying to me? She wants me to feel better.

35:17Sal Di Stefano:At least they're solid black, and the MK doesn't pop that loud. Just call your MK-orgers. If they were lighter gray or white MK all over to where they were even more loud, then I would be like, that's really bad. But because they almost look just solid black. I didn't know they were Micro-Cores until you made me look at them. And then I looked at them and went, no, you didn't.

35:39Adam Schafer:Well, now, listen, I already bought them. I got to wear them a little bit. Yeah, I didn't even know they had much.

35:45Sal Di Stefano:I didn't even know they had.

35:46Adam Schafer:They got more. How much did I pay for them? What does that say right there? Like wet seal shoes?

35:51Sal Di Stefano:Wet seal. Yeah, how much do they sell for? Forever 21. Yeah, these are$99, these particular ones. Oh, but you spent more money than I would have spent. You don't have to spend that.

35:57Adam Schafer:Man, I can't win anywhere.

35:59Sal Di Stefano:I have no arguments. Well, I mean, yeah, you should just. And they're not even that comfortable.

36:02Adam Schafer:I hate to say it. Oh, yes.

36:05Sal Di Stefano:Oh, man, you're not even winning there. Dude, nothing. You might as well have got new balance, bro. Shame on you for not picking the phone up or text messages. I'm going to wear flip-flops to work to work. Text messages. I mean, hey, even your wife is good about, like, if she's doing, like, furniture stuff, she texts me, hey, what do you think? You know what I'm saying? She respects it, like, I like that stuff.

36:24Adam Schafer:You're the only person that she does that with? Oh, really? Out of all of her girlfriends, you're the only one. She asks about furniture.

36:32Sal Di Stefano:I've got that one. several of Katrina's friends, we have that relationship.

36:35Adam Schafer:because you got an eye for that kind of stuff.

36:37Sal Di Stefano:I just, I like it. I'm into it. I don't think by any means.

36:40Adam Schafer:I have zero eye for that. Zero. Whenever my wife asks me, and I don't know why she does this, to be honest. I think she tells me it's because she wants me to be a part of it, but she'll ask me like, what do you think about this chair? What do you think about this pillow thing? What if I set it up like this? I have no opinion. I have zero opinion. I'm like, they both, I don't know. But you don't really care. They both look the same. and then she gets mad. She's like, well, you don't care though.

37:03Sal Di Stefano:So I, I care about the way all that stuff looks. And by the way, I don't think any of me, I don't think I am really good. So what I, I've talked about with music or I, I just, I have, I think it's really interesting when someone has a really cool talent and I'm very impressed. Nancy is an example of this. Who's worked with us and is our designers of that. I'm so impressed when she can look at a room, my, my Katrina's best friend, one of Katrina's best friends, Kim's like this too. she can see a house with just framed walls and just figure it out and and like see the whole thing and i'm fascinated by that i'm like that is i can't do that i can't go walk in a room and be like see it all so i'm interested enough to pay attention got it and so that's all you hear sometimes i don't want anyone to think that i'm trying to claim them sometimes i'll give an

37:49Adam Schafer:opinion though so i'll tell my wife like yeah because i'm trying to like i'm really trying i'll give her an opinion like yeah i think maybe we should she's like no let's not do that

37:56Sal Di Stefano:why am i here why am i you know that this was this was a lot of contention in my relationship with katrina when we first got together well because she doesn't care she well she claims that she kind of does but i care more and i'm into it more and that it's kind of a role reversal in a marriage and relationship so you know there would be like this she would hey what do you think of this or decorate whatever and i'm like no that looks terrible that way and then it would cause issues like i she wants me to concede and just be like it looks good then so it's like i always not not now we're way further in our relationship now but early on i'd be like what do you want me to what do you want from me right now do you want my honest opinion or just tell you it looks great when i disagree or i think you know i'm saying so it's like so for a while there we used to i can dress myself and i could do all this i'm like okay just oh what are you talking about her clothes everything all that stuff like when you when you see when you see her come in like that that's i've shopped for her i'm the one who shops all her stuff you know how you know why i know that

38:57Adam Schafer:yeah because i didn't know that i didn't know that that you bought clothes for a lot of stuff until it wasn't that long ago we had a meeting katrina came in i'm like hey i like that whatever you're wearing oh she thought i made a face like told you you're like i bought that and i made her wear it she don't like it but i told you it looked like what what you're the one that picked it out

39:18Sal Di Stefano:she you know she claims too because i'm terrible i'm terrible this is like my thing that i'm always working on as a husband to be better at complimenting and telling her how beautiful she looks and stuff like that i can't win either because i like sometimes she'll come down and it's like she's dressed from top to bottom every single thing that i've pieced together and i'm like man you look really good yeah she's like you're only complimenting yourself i can't win dude i can't even practice being a better husband here because if I do it and you're wearing something that I piece together then I'm really only complimenting myself I'm like I can't win here you know what I

39:51Adam Schafer:want to hear about because there's been a note up here for the last three days that Justin refuses to bring up yeah I don't know why which one it says Arlo golden shower I want to know what that means because it's very it sounds like what's going on yeah so I mean you've heard my saga with that dog and it's been yeah the dog you haven't lost yet yes the one that's still there you haven't dropped off still alive and and yeah he's doing well he looks healthy he's gonna live to 20 yeah he's gonna outlive everything it's just the irony of all of that but like so i was taking him out um you know to before bed and like taking him out to go do his business it's dark and i have to have him on leash because i just don't trust him anymore he's taken off a few times like we have a lot of fruit that's down and so he he's just been crazy about he just goes and eats and eats and he's just like food crazy like he just can't help himself and so i've just was tired of it and so i'll take him out on leash and so i have him out on leash and and you know and he's out there wild doing his thing i'm like yeah where i'm gonna start peeing and so i'm out there i'm peeing i'm just kind of doing my thing and it's it's pretty dark but like it has one of extendable leashes it goes really far like here to the door yeah so i mean it's plenty of lead you know and i'm just you know look at the stars doing my thing love it you know i love peeing outside it's great uh every guy likes yes the best it is dude and so all of a sudden he gets this wild hair runs right at me literally like runs right in my pee all over oh my god all the

41:27Sal Di Stefano:way on his head. That's how stupid those dogs are. All the way down. That's how stupid they are. I was like, what are you doing? Literally.

41:34Adam Schafer:Like, seriously. He didn't even stop? He just looks at me like, ooh. And I take him inside and I, because it was dark, I didn't really, I'm like, oh, maybe he like went under and it didn't get him. Nope. Oh, all the way down like a strike. I have to like wash it off. And I'm like,

41:51Sal Di Stefano:you know what? That's payback. You know? For all those times, dude. Is it dope? Because you're the one who ends up having to clean the damn thing. You know what I'm saying? It's like it still backfires on you. He's the same dog.

42:01Adam Schafer:It is. He's the same dog that when you first got him. Shit in his shoe. Right as he's looking at you, he's pooping in your shoe.

42:07Sal Di Stefano:The fact that you haven't lost him is crazy to me. Oh, I tried. He keeps coming back. What is it about that? And I think it's a man thing. I haven't asked any of my female friends or my wife if she likes to pee outside. I don't think so.

42:24Adam Schafer:It's a different experience. because they got to get everything out they got to like squat so I'll do this

42:31Sal Di Stefano:and Katrina will make fun of them

42:33Adam Schafer:you looked it up I bet there's a thing right

42:38Sal Di Stefano:it's this little attachment I don't think that's what you thought you were going to say what did you say where did you go with the question it's a little funnel oh for girl okay that's what you're saying they have that's what I'm talking about No, I thought you looked, what I thought you looked up was the reason why men do that. Because Katrina will call me out on this. And I'm like, I don't know what it is, but I want to. Where I will come downstairs. Okay, so I have a bathroom, obviously, in my room. I'll go out of my room, downstairs, past my other bathroom, outside, to stand outside and just pee.

43:17Yeah.

43:18Sal Di Stefano:I will do that. I do that a lot, actually. It's for sure. There's something, especially when it's really late at night. It's 10, 11 o 'clock at night, and I'm out there, and I'm standing ass naked, stars, dark. It's primal. What is that? It's rooting you back to like you're an animal at the end of the day. Everybody forgets you're an animal. You're an animal, and it's weird. I don't get it. It's like territorial for dogs and all that. It's not like that, but it's just a feeling. Nobody taught me that. It's a feeling. That wasn't a learned behavior that I saw from somebody else. Very manly. I don't do it to show.

43:57Sal Di Stefano:It's in the dark by myself. Nobody knows. You know what I'm saying? So there's nothing else I can connect to. But yet I have this draw on this pool to do it. So much so that my wife's like, what are you doing? Why would you walk past two bathrooms and go do that? And I'm like, I don't know what it is. There's something about standing out there in the moon.

44:14Adam Schafer:Well, little boys do it all the time. When we were camping this past weekend. I think that's what brought it back for me. When we were camping this past weekend, my nephew, my brother's sons are just, these kids are on, man, I swear they had run on nuclear power. They're riding their bikes in circles, this like camping circle or whatever and running and stuff. And my nephew stops. He's on a bike. He stops it, tips the bike down, pulls his pants all the way down and just in front of everybody just takes a piss. Pulls his pants up and goes. And we're like, cool.

44:41Sal Di Stefano:Hey, all right. Now, I think that's more to do with the kid thing is more to do with you. They have to go. They want to relieve themselves. They don't know better of social norms or not, and they just do it, right? So why us? Why a grown man want to do that? I get why the kid does it.

44:58Adam Schafer:It's because it's like you're giving the system the middle finger. Yeah.

45:01Sal Di Stefano:Really?

45:01Adam Schafer:Yeah, it's a rebellious thing.

45:03Sal Di Stefano:It is.

45:03Adam Schafer:It's like, I'll do what I want right here.

45:05Sal Di Stefano:I bet you there's an answer for this.

45:07Adam Schafer:Why do men? Yeah, look that up. Okay, I will search. I was wondering why he wasn't searching already. I looked at the women's version. Oh, that came up fast. Which one was going to do? You have a bunch of same pages. Yeah, just there's - Well, I've heard the funnel doesn't really work well, so. P outside for practical convenience, water conservation, and a simple sense of freedom. Because of the - I love this obvious answer. Because of the anatomical design, men can stand and relieve themselves quickly without needing to undress or find a clean seat.

45:36Sal Di Stefano:The simple sense of freedom makes sense to me. Because you know what? I haven't done this in - Well, I did it at the other house, too. I'm trying to think what houses I haven't done it in. like and there's there's something about having the space and being like where you're at in country where it's like there's it's private yeah it's mine i have all this room very private so it makes sense yeah like i wouldn't go do that uh if my neighbor is like staring right at me while i do it i'm in like an apartment complex yeah rude exactly when i lived hey that's the last time

46:08Adam Schafer:i didn't do it when i lived in my town home i didn't go out there and do that it is it is kind of a flex though. Remember when Paul Cech did it to us? Yeah. We went, people who don't know Paul Cech, he's like the godfather of women. First time we meet him. We go up to interview him. I forgot that was like one of the first things he did. We never met him, didn't know the guy. I did it with him. You didn't pull it out right then and there. Right after? No. No, I don't think so. Maybe it took a minute. Subliminally you did.

46:34Sal Di Stefano:I'm right here with you. Like you were like, oh, I like this guy. Maybe that's what it was. I would do that.

46:44Adam Schafer:You guys remember it was within the first five minutes of meeting you? No, the first five minutes.

46:47Sal Di Stefano:What he had done, he was giving us a tour of the house. We'd go outside. We'd go outside. While he's talking to us. Yeah, he was showing us his nuclear-charged water. No, he had - What do you call it? Your ion-charged water.

46:59Adam Schafer:Ions and - Positively charged water. It's living water, right?

47:04Sal Di Stefano:Yeah, he had this water that he would charge outside, and he was showing us that. And like mid-sentence, he just turns facing out to the trees in the valley and just pulls his junk out and starts peeing. And all of us acted like - We're all standing two feet behind him, and he's still talking to us. Yeah. And all of us were just like, we're just going to pretend like this isn't happening.

47:24Adam Schafer:Makes sense. But he immediately established. I think what he did was establishing dominance quickly. We're like, this is my house. Totally.

47:30Sal Di Stefano:It's funny when you think about that. We've told the story about Ben Greenfield the first time handing us bales of hay.

47:36Adam Schafer:Hey, guys, carry this for me. Yeah, yeah. I was like, what is happening? Yeah, that's funny.

47:40Sal Di Stefano:I know. Dude, we don't do that to anybody when they come here, right? No. We should have some weird rituals.

47:44Adam Schafer:Well, we used to get them high. I wasn't going to bring it up, Adam. I guess we did have our own version. This was an old school. That was our old school. We passed them a joint. It was some really strong stuff. We don't do that anymore. It's been a long time, everybody. It's been a long time.

48:00Sal Di Stefano:Really long time since we've done that. You remember our friend of ours? He came on. Oh, he got real comfortable. It was like year two or three.

48:05Adam Schafer:He came in and he had too much.

48:06Sal Di Stefano:We had a few people like that. Yeah. And they were weird during the interview.

48:11Adam Schafer:Stupid. So dumb. Anyway, I'm going to change directions here. I want to talk about our sponsor, Troscriptions. So I was looking up data on their Tromune supplement. I haven't tried that one yet. Okay. So the main ingredient is cordycepin, which is the active ingredient in cordyceps. I looked up how it affects the immune system, and it is remarkable. It is one of the best things you could take if you're starting to get sick. Also, also. Isn't it like an endurance and stamina build? Also boosts endurance and stamina because how it affects ATP production. So I've used cordyceps in the past for endurance.

48:47Adam Schafer:Cool. Which, by the way, got popular during the, I forgot which Olympics it was, but China was doing so well and they were attributing it to their cordyceps, you know, supplementation. Yep. So it helps with stamina. Very good for the immune system. Look it up. Look up cordyceps and viral infection. It's pretty wild. And then also you take it before you go to bed. it increases REM stage pretty reliably.

49:10Sal Di Stefano:So all that's cool. I want to hear from you because when I look back to all the things that you've had me do with supplements, one of the best things I took from you was I was never really good about when I got sick, like getting right on. I'm already bad at taking supplements and doing that thing like that. And I noticed a huge difference when you got me to stack a few things. And it was like elderberry. It was glutathione. And it was, so I'm missing some zinc, zinc lozenges. Zinc lozenges. So those three things, immediately if I started to feel something coming on, I started to get really good about, okay, Salas, I take all these things and I would start taking all those things multiple times a day.

49:50Sal Di Stefano:And it would, if it didn't completely keep me from getting sick, it would probably, I'd say 50 % of what it would normally feel like. And I'd been sick enough times to feel pretty confident about measuring what that looked like. So if I were to add this to that stack, so how would you do it? Like just saying thing early on and it would just add right to that. Yeah, yeah, yeah.

50:09Adam Schafer:You want to use it when you're starting to feel sick.

50:11Sal Di Stefano:Yeah.

50:12Adam Schafer:Or if you're in an environment where you're going to be exposed. So let's say your kids get sick. Okay. Like I don't want to catch this. I would start using it. Which is the same with those other things too. That's right.

50:21Sal Di Stefano:Right. So literally the same way I was kind of.

50:23Adam Schafer:I'm doing it right now. My daughter got sick. My son started getting it. Yeah. So I'm using cordycephrine and I'm doing the zinc lozenges as a combination. And I started to feel like my throat was getting it a little bit and then it went away.

50:36Sal Di Stefano:it's been that with the glutathione and that has been like a game changer for me to stack all that stuff so i've never tried this and for that reason i would i could see myself using that

50:47Adam Schafer:consistently no it's good i gotta tell you guys about a dm thread i got uh this morning which i got you know i should have just ignored it but i got into it so you were angry this morning yeah i got pissed off because okay so we did an episode recently where we talked about um and we did this on an episode but i also did a post about it that being and i used the language the language i used was on purpose right it's supposed to be controversial because it gets people drawn in but there's truth to it right i said being fat and fit is better than being skinny and weak and i said it's better for longevity it's better for health all that stuff well this guy gets on some fitness guy this is not true where's the data so oh god bro like do you like and i'm like i got i got upset I got irritated because I'm like, you know, you're so lazy.

51:33Adam Schafer:It takes you 30 seconds. You can't look it up. Look it up. Find the data. So we're going back and forth. And I'm like, dude. He just wants a fight. So I said, all right, here's the data. So I sent him all the studies. And of course, he's still kind of going back and forth. That can't be true because whatever I said. It's true. Being frail is worse for longevity than being overweight and fit. Fitness. Now, first of all, being overweight has its own risk factors always. but fitness, VO2 max, strength, like overall fitness is remarkably protective. Very protective. It's remarkably protective. And again, if you compare the two, being overweight and fit, having good VO2 max, good strength, like you can actually move and do all those things, you have better longevity metrics than somebody who's underweight and unfit.

52:21Adam Schafer:That's just the fact. Underweight and unfit has terrible longevity. It's not as bad as obese and unfit, but it's pretty damn bad. Yeah. If you're really frail, it's actually one of the worst things you could possibly be. So anyway, it's just annoying. And by the way, it's always the fitness people that get pissed off at this stuff. And I think it's because it challenges their own thing. Like, no, you have to have a six-pack. You have to be lean. It's like, no, dude, there's some truth here. There's some truth here. Just look at the data.

52:46Sal Di Stefano:It's so hard. I stay away from our stuff as much as I can these days. I feel like the social media game is so annoying. and somebody who's going to comment in there is almost always looking for controversy. Yeah. And they just want to go back. And I took the big. It's literally like, yeah, hey, I need attention. Well, you know what it is? It's like, and I'm guilty of this too. It's like, it's the mood I'm currently in. Totally. And it's just, you crossed me at the wrong time. Like, so I'm in the mood to fight. I didn't want, you know what I'm saying? It's like, you decided to send me something stupid in my DM.

53:19Adam Schafer:I told him he was lazy and what did I say? Lazy and you're full of pride and you're lazy. Go look it up yourself. So I said, do it. such a bad what am i doing dude yeah like i said i mean it's pre-direct you know caught you in a

53:32Sal Di Stefano:mood you know i'm saying you catch me in a mood like that so i mean hey shame on you though you know fuck around and find out that's where that comes from right there

53:42Adam Schafer:element is an electrolyte powder you add it to your water no artificial sweeteners no sugar and it's got enough sodium it can help prevent things like headaches muscle cramps fatigue fatigue, sleeplessness, and lots of other common symptoms of electrolyte deficiency. Look, if you work out hard or you work in the sun, you sweat a lot, or you eat a low-carb diet or a whole food-based diet and you work out, you probably need more electrolytes, especially more sodium. Here's the deal with Element. Element has 1 ,000 milligrams of sodium per serving. Most electrolyte products don't have enough sodium to really make a difference.

54:21Adam Schafer:Element's not scared of the sodium because they know you need the sodium to perform. That's what makes the big difference. Go try them out. Go to drinklmnt.com slash mindpump. And on that link, you can get a free sample pack of the most popular drink mix flavors with any purchase. Back to the show. Our first caller is Stephanie from Ohio. Hi, Stephanie. Hi. Hi, Stephanie. How are you doing? Hi, guys. How are you?

54:45Sal Di Stefano:Good. Good. How can we help you? Nice to meet you all. Yeah, same. um first off i want to say thanks for all your information um i actually found you guys through um sal was on max lugavere's podcast like a few years ago so that's how i kind of kind of came to y 'all we love max um but yeah um i'll just read my question um i'm a 43 year old wife, mom, and I'm a full-time nurse. Currently, I'm 5 '8", 150 pounds. In January of 23, I got fed up with the roller coaster game of losing and gaining the same 70 pounds over and over again for my whole life. So, I had a gastric sleeve. This changed everything for me.

55:32I started lifting at six weeks post-op surgery, and I kind of never looked back. I lost 95 pounds, and actually, I just had like my skin removal surgery in January of 26. So I'm like seven months post op of that. Um, at this time, at that time, I think I accidentally like did a shortcut, you know, right after surgery. Cause I really wasn't eating anything that wasn't healthy that they were trying to give me. Um, but I've been trying to build ever since I gained probably 10 pounds since surgery, but my clothes fit better. In my original email, it said I have a DEXA scheduled, but I actually had one a couple weeks ago, and I have those results, which were kind of not great.

56:19But I'm pretty much back to like lifting like I was pre-surgery, minus I can't do anything core focused. My question is more related towards muscle growth. I have always been heavier in my legs and my glutes, and I'm at a point now where I don't want my bottom half to get any larger, but I still want to build muscle. Is there any way to do that, get stronger in your legs without like actually like building larger? I train usually using the traditional approach, like two up or two lower, which I'm really interested in your guys's program. So I'm almost about to purchase that one, I think. I also note that I had ovarian cancer in my 20s.

57:01So So my hormone profile, I don't have any estrogen. I'm like just regular testosterone. So I'm kind of different in that aspect for my age. I hit my protein of 150 grams a day, but don't really know how many calories I get. I'm not a tracker. I meal prep almost all my meals and get most of that in with my gastric sleeve. My DEXA, I had one back in October before surgery. And I just had another one to like compare. But my body fat percentage went up from like 27 to 31, it said. But I look leaner. So I don't know if like the pounds that I've gained are all like fat or if I just haven't recomped it yet because I'm so soon off post-op, I guess.

57:54And then I guess according to the DEXA, like all of the fat gain it says has been in my glutes and legs. So I guess maybe my initial question is shifted to what's the best way to maybe re-comp my lower body? Okay. Since that's kind of where I'm lagging.

58:10Adam Schafer:All right. Good question. So I'm assuming you're not on estrogen or progesterone because of the ovarian cancer? I'm not. Okay. I took it for about 15 years and then I haven't had it for a while. Okay. So here's what might have happened because you had a DEXA before your skin removal surgery and then you had a DEXA done after, correct? Yes. Okay. But so when you remove skin, so skin may register on a DEXA as lean body mass. So lean body mass on a DEXA or on a body fat test typically refers to all non-fat mass. I'm not quite sure about that, but I'd look into it. Now, to answer your question about, in other words, if you lose weight on the scale and it's not fat mass, then your body fat percentage of your total body weight would go up.

59:01Adam Schafer:So if the DEXA is registering skin as non-fat mass and you lost, let's say, five pounds of that, I don't know how much skin they removed, then that could be contributing to the higher body fat percentage. As far as getting stronger without building muscle, strength is so strongly correlated to muscle gain that that's very difficult. It's very difficult to get stronger without building more muscle. Now, there are ways to do it, but you tend to get more muscle growth anyway. And the ways you do it is really training your central nervous system. You're getting better at exercises. You're practicing them often.

59:40Adam Schafer:But that almost always also results in more muscle. The typical prescription for someone like you who's like, look, I want to build more muscle, but I don't want to build more in my lower body, is to just reduce the volume of training for your lower body. So if you did, you know, two days up or two days lower, it would look more like two days up or one day lower. And you would just do that for a long time. Okay. Does that make sense? Okay.

1:00:05Sal Di Stefano:Stephanie, have you considered? So as far as program, yeah. Have you considered hiring a coach or a trainer to take you through this? I haven't. I really just haven't. No. I thought about it but I just haven't because I've done so well like on my own through the whole thing so I kind of just listen To you guys and like some a couple other podcasts and kind of been doing my own thing. So I'm sure that especially nutrition wise, it probably would be a good idea. It would be it would be extremely it would be extremely valuable, especially hearing where you're at with like what you're trying to do with your legs while you're also trying to build muscle while we want to lean out.

1:00:53Sal Di Stefano:building something nutritionally for you and keeping you focused on the goal. And a lot of times we can get it in our head through that process because what it would look like for you would be a reverse diet of building muscle. Now, that's the easy prescription of me just telling you, but following that is really difficult because what's probably going to happen in that process is you might see your genes get tighter and that's going to mess with your head and go like, oh God, I don't want this. I don't want bigger legs. But temporarily, when we build muscle and we're in a reverse diet, you may see that temporarily, but that's what's going to be necessary to then lean them out and get the look that maybe you want to look.

1:01:29Sal Di Stefano:And so the coaching piece isn't just the helping steer you through the right thing to do nutritionally. It's also keeping you on track that, hey, Steph, you're doing good. Actually, I want you right where you're at. And you're going like, I don't know, Adam, I feel like this, and I see this, and I'm like, trust me, I've been doing this for a long time. This is what we want to do, and I know what you want. I'm going to get you there, but I need you to trust me through that process. And because that's difficult to do because you start to play mind games and you get scared of increasing calories or you see the scale go up a couple pounds, that's where the coach is really going to come through is to help you go through that process.

1:02:04Sal Di Stefano:Once you see it all the way through, then this light bulb goes off for clients. They see it and they know like, man, I would have never got through that phase of trusting the process through that reverse diet to get me to where I wanted to be because I know I would have gotten my own way. So when I hear you talking about your goals and where you're currently at, that comes to mind for me. And I can't tell you how valuable of having somebody take you through that process would be for you.

1:02:29Adam Schafer:And just to add to that, Stephanie, what they would do through that process is modify as they went along. So the general prescription for you is less volume for your lower body and the same or more volume for your upper body. That's what your training would look like. And a reverse diet. Now, what the coach is going to do is they're going to adjust it along the way. So as you're exercising, as you're working out, they would adjust the exercises. They could adjust the rep ranges. They could change the technique and the form. and then with the reverse diet, they could speed up, slow down, back off based off of how you feel and the kind of results that you're starting to see as you go through the process.

1:03:08Adam Schafer:And just, you know, people's bodies are different and our psyche is different. And so those adjustments along the way, along with what Adam is saying, make a really big difference. But on the surface, you're going to do a reverse diet to build. Got you. You have to because we're trying to build for your upper body, you're trying to sculpt and that's going to lead to a very effective cut, uh, later on. Uh, so it's going to look like, and then again, just general advice wise, uh, you know, maps upper lower will be a good program for you, but you would eliminate one of the lower body days. So you would go, it would be upper two days, lower one day, and then you would walk, uh, as your activity and make sure you get your steps in type of deal.

1:03:49Okay. Okay. Um, I did track randomly my calories for a couple days. I try not to track because it kind of throws me back into the yo-yo dieting game like for my whole life. But I did do it a couple days and one day I had like 2 ,300 and then the other day was like 1 ,700. I would say on average I'm probably like in the 2 ,000 range. Just that and then I take a couple I actually take a couple doses of like essential amino acids most days because if I don't hit my protein, just because it's hard to eat so much food after having a sleeve. Um, I really can only eat like a cup and a half of food at a time.

1:04:35So I'm eating like all day long, which is crazy because before, before that I was like trying to not eat, you know? So it is a big mind game.

1:04:45Adam Schafer:It is. And, um, you know, So, but calorie wise, like, yeah, well through that process, how much would you? Well, let me, let me answer that. So, um, it's okay. I'm on a delay. Yeah. No worries. No worries. So, uh, to answer that tracking for two days is not going to give us a good average. Uh, typically you would need to track for a week or two to give us a good idea. Your estimate, I guarantee you is off. Uh, and I only know this through experience. My estimates are off when I try to estimate it's just the way it is. and to be in the 2000s, well, that gives us like 500 calories up or down. We don't know.

1:05:22Adam Schafer:And so we would want some accurate data and then we can move back and start. And by the way, we can reverse diet you without necessarily having to continue tracking. A reverse diet can look like adding an ounce or two of meat per meal. It can look like adding a shake. This is what the coach would kind of work with you through. But if we don't know, we don't have a good idea of what your average is, then reverse dieting is going to be a little bit difficult. And the two days that you measured, you already had a swing of about 400 calories. And so that's what it's going to look like. It typically looks like that when people start to track is there's days that are up and down throughout.

1:05:58Adam Schafer:And what we do is we find the average and then we start from there. And then based off your feedback, we adjust along the way. Does that make sense? Yeah. Okay. Yeah. So that's the basic advice. Okay. Well, you've given me a place to start for sure. Do you want to speak to a coach just to see what it looks like? Because I could have someone call you. Otherwise, you could take what we said and try running with it. Yeah, I'll talk to a coach. Okay. I'll have somebody call you, and then regardless, we're going to send you maps up or lower, so you'll have that program. Okay. Thanks so much.

1:06:30Sal Di Stefano:All right, Stephanie. You got it. Thank you. I really hope she doesn't. That's such a difficult place to be to try and figure that out on your own. Yes.

1:06:40Adam Schafer:and my confidence when I'm recommending what I just did to somebody she would benefit so much from a coach my confidence in them being able to really do it properly on their own is not high no way dude

1:06:50Sal Di Stefano:come on there's so many just look at the swing there's the the tracking is going to be an issue right away okay so that the number we have to start with isn't even accurate we're going to have to fix that and figure that out we need to reverse diet and build muscle probably been under eating protein that'll be really uncomfortable for her we don't want our legs to grow anymore but we need to reverse diet and build muscle that's going to be challenging as shit we can only eat a cup of food at a time there are so many challenges here to this process which again this is

1:07:23Adam Schafer:you're not even mentioning the fact that through this whole thing she's going to question it

1:07:27Sal Di Stefano:every week she's going to question or want to correct course because of the mind games of reverse dieting and that struggle and the fluctuations. One day of holding a little extra water, one day of poor sleep and then inflammation. Or even having to gain weight first before you can really brand it. Yeah, this is tough to try and figure this out on your own. I really hope that she makes the investment to have a coach take her through it. Because if she does, it'll be life-changing. And it is an investment, but I think it'll be one of the best things she ever did. Our next caller is Fabian from Florida.

1:08:09Sal Di Stefano:What's up, dude? How you doing, Fabian? Hey, how y 'all doing, man? Good, good. How can we help you? Well, all right. So first off, as everybody else says, thank you so much for everything you guys do. I've been listening to you guys, I'd say, since the beginning. I mean, I've had your program for, I want to say it was 2016. So it's been through. Dang. Early. Yeah.

1:08:30Adam Schafer:That's awesome. Thanks, man. Yeah, it's definitely been a journey for all of us. but yeah i mean i've had the rgb bundle i want to say since like 2016 uh and i mean i've worked out for the past 20 years never really had an injury i just wanted to take it to the next level and heard everything you guys were um that you guys were saying and i wanted to test the results um and it works um so thank you again um but um so recently i i actually did have my uh my first injury probably it was about a month ago it was around june 27 28 uh i was doing light squats i was in the middle of maps aesthetics so i was in the mid rep range nothing big um but then in this case i had been traveling uh so i was uh driving for about four hours uh stopped and i usually stop in the middle of that to kind of just move around or do something there's a gym nearby stopped by just some quick mobility things and then uh got under the bar and i only had to play on each side so it wasn't much and i was only doing about a set just something to get the blood flowing at the bottom of the uh about the sometime in the second set i felt like uh like two places in my upper lumbar uh lower thoracic kind of felt like a like a pinch and i was like all right well we're done for now went in hung the waist back up to a little bit more mobility um i had about four hours left in my drive by the time i got to the end of it it was excruciating pain i could barely sit down and I was, you know, holding on to anything I could to alleviate some, uh, some weight.

1:10:04And, um, so for about the next week, I couldn't even stand up straight after that. It was, uh, like if I, if I was sitting, particularly if I was sitting down for a while, um, I went to stand up and then I just couldn't fully, fully stand up. And then by the time I got home after work, I was basically laying prone on the floor, uh, trying to alleviate all the, um, pressure on the discs and everything and it worked putting ice packs everything on it and then uh started doing maps prime about a week after that and then um kind of worked through all the exercises uh windmills in particular and um the uh the wader's bow gave me issue um and it felt like it's like right there at the tailbone so probably maybe around the and sal you'd probably have a better idea but i'm thinking maybe around the psoas or the piriformis uh kind of in that section because once the pain alleviated than the discs.

1:10:56That's where I started feeling tension. And that's where it kind of felt like I was getting hung up in those, uh, in those exercises. Um, but I went to my doctor about a week after that. And then he said, well, likely you've probably got like a slipped or a bulging disc. Um, and you're probably pinching a nerve, but I wouldn't recommend pushing it with, with any weight, like anytime in the near term, because typically whenever this happens, uh, it'll happen again within the next six months to about a year. So I was like, all right, well, no squats or deadlifts or anything heavy for about the next year.

1:11:29I'll go on it. And, um, so I, I've been doing more with prime. Uh, I started doing, um, like if, as long as I'm doing anything unilateral, I can load it up. I've been able to do lunges. Uh, I'm not going terribly heavy with it. Kind of saying in the higher rep range, about 15, 12 to 15 reps. Uh, and then I started doing getups. uh i can actually do a windmill press now so it's it's i'm improving a lot um it's just long-term sitting if i sit for several hours it tends to it tends to act up again like i feel pain but mild pain but i can still function to move i just i just feel it i know it's there um but my question is um i guess at this point i have the maps rgb bundle i have power lifts i have strong and I have prime.

1:12:21And so what I'm kind of thinking is go from prime to a maps performance, maybe, and then kind of stick with that for a little bit and modify it so that I can do unilateral exercise. That tends to give me the less least pain or problem. And, but I don't know. I wanted to get your opinion on it. Like, how do I get back to being able to do heavy squats and heavy deadlifts? Yeah,

1:12:45Sal Di Stefano:you're doing good by the way.

1:12:46Adam Schafer:a lot of good choices bro you're doing really good um yeah you're you're smart to be careful you didn't have any imaging right this was just a wreck this was just the advice or the uh the okay okay because we don't know exactly what's going on sounds like it could be uh what your doctor said um i would put you in map symmetry i would avoid the last phase and i'd run that two or three times and then go to maps performance definitely okay yeah and just get you're fine map symmetry unilateral phases, stick there, avoid the last phase, do it maybe two, three rounds, go to mass performance. I think if you're smart and you're not going crazy in the gym, that'll, that'll take care of the problem.

1:13:25Adam Schafer:I don't, my opinion, we have no idea, right? But you probably all, you probably already had a mild bulging disc because of the way you described, you know, the fact that you had lightweight on the bar for you and that you were sitting for a long time uh you probably did just aggravated it aggravated it and you did hit a nerve yep and so uh what we're gonna try by the way the reason why your tailbone hurts uh it is connected to your lower thoracic upper lumbar so when so when you look at the spine when one area when your body um feels like one area is unstable the rest of the spine kind of has to move more or differently to compensate.

1:14:06Adam Schafer:So for example, when people get a fused spine, they tend to get problems later on, uh, in the, you know, especially in the discs that surround, uh, the fused, the fused area. So it's all connected. Um, but I symmetry and then go to performance, but I would run symmetry, skip the last phase for like two rounds at least before going into performance. By the way, that whole time you're going to build muscle that whole time. You're going to do great. Don't worry about that. I think that's sort of the concern, right? It's like, you want to get back to lifting heavy, but this is going to build you up and get you a lot more stability and security to build upon.

1:14:39So, you know, you just have to reinforce these joints and really like pay attention to hips and core strength to build you back up.

1:14:48Sal Di Stefano:Overall, though, I just want to point out, I mean, considering this isn't your background, this is a pretty good job, dude, managing that. I mean, obviously, you've been listening for a long time. It's so cool. Yeah, yeah. Cool to see you made a lot of the right decisions. and map symmetry is the program for you. So, and you already, obviously you unlock that, right? That the unilateral work is, it feels good. And that's probably where you should stay for a while. And by the way, if you go into performance and you start to feel a little, you know, awkward or you feel the pinched nerve or anything like that again, nothing keeps you from, I mean, running a unilateral program for a long time is not a bad thing.

1:15:25Sal Di Stefano:I mean, you can still build muscle, be strong, be great for you. So you don't have to rush. I know we want to be able to deadlift a bunch of weight and do all those things, but you can still be very strong, very fit doing a lot of unilateral work. So there's nothing wrong with hanging out there until you feel really, really good. And also just keeping in mind, too, things like if you go through spurts where you are sitting in a car for a very long time and sedentary or doing stuff like that, like that's more than likely going to set you up to potentially aggravate it. and so really being mindful of like the period of time and your life and what you got going on and those are the days you definitely want to be you know interrupted if you can as much as possible

1:16:02Adam Schafer:yeah just to add to what adam said the the things that will uh increase your risk of injury the most are things that affect the central nervous system so lack of sleep uh stress you know you get like you go through a really stressful period of your life and then you want to go to the gym and just hammer it like high risk injury. Um, and also being in a fixed position for long periods of time. Uh, so all those things. So if you're ever in the, in the, in those situations, you want to be really mindful, uh, of how you work out, especially if you're going to work out in the middle of that stuff. Okay.

1:16:39So even like periodically adjusting the seat. Cause so I do usually make an effort to go, um, like no more than two hours before I make a stop and move. But in that case, I was just trying to hurry up. I was driving all the way from Georgia back down to Florida. An eight-hour trip plus I want to say eight and a half. It depends on traffic. Just be mindful of the time sitting and fix positions.

1:17:04Sal Di Stefano:We'll send you symmetry so you got it. All right. Thank you, guys. Thank you guys so much. You got it, man. Great job, dude. Kind of a follow-up question. I know that was kind of more, I guess, maybe in Sal and Justin's wheelhouse. Maybe something for Adam or Doug, depending on who does your finances. So I also recently started up a, like a sole proprietorship. And right now I'm getting my, my taxes, I guess I filed it annually, but then I'm also getting notices quarterly. And I mean, you know, who, you know, what's a little tax fraud, but I'm really trying to not get all the penalties and crap with it.

1:17:42So what is, is there a way to where I can just not do that quarterly and just do it all with my annual return? Or is there, I don't know whether or not this is something that can necessarily.

1:17:51Sal Di Stefano:It depends on how much you've been making from the prior year, right? So if you made a good income the prior year doing that, they're going to want quarterlies from you. And it's always the estimated quarterlies are going to be whatever, whatever you paid last year. So let's just say hypothetically, you have this bid, this side business, it made a hundred thousand dollars. and so this year they want$25 ,000 and they want that divided by four quarters. So you're going to want to send every quarter, you want to send that estimated amount to keep yourself from getting penalties. And by the way, I played this game for a while because I'm really stingy when it goes to giving the IRS and I'm like, I'll just pay it all at the end.

1:18:26Sal Di Stefano:And those penalties, they come up. Now, when it's not a big amount of money, so when it's relatively small, the penalties are relatively small. but if you start owing the irs a decent amount of money they want it on a quarterly basis or they because the percentage of what you owe is that that could get up there pretty fast like i said if it's if it's under 100 grand divided by four it's not going to be huge penalties but you start getting up there those penalties will start to climb you also you also want to say it man depending on the amount you're making you may want to look into restructuring your business as well however i'm going to suggest you it's like well so you're you're as a sole proprietor right now right and so if you want to uh and again i'm going to put a caveat out there i am not a tax professional i'm just going to suggest that you do work with one and look at restructuring your business because there can be some tax savings by uh having a different entity form and uh for example having it taxed as an s corporation okay so anyway that's all i'm gonna say because again i'm not a pro here so uh yeah take it for what it's worth or you can have your clients just pay you cash now that's really bad advice this is why you didn't ask him so a little tax evasion is never an acceptable thing so just so you know they're they're stingy though bro they'll come out they'll come after you and they're a pain in the ass.

1:19:55Sal Di Stefano:But, uh, depending on what you paid last year, total and taxes, divide that by four, that's your quarterlies. And you want to make sure that you're getting that in every quarter to, to avoid any sort of penalties. If it's a small amount of money you're making, it's the penalties aren't that big, but the penalties start to ramp up there as you make more money. So they also charge you interest too. So it just all adds up. Yeah. Yeah. That's what I mean though. But the interest is good. It gets higher when the money gets higher. Exactly. The interest isn't that high when it's a small amount, when it starts to get up there, it hurts it stings so there you go Fabian hey man you guys got me all around thank you so much alright brother take it easy take it easy

1:20:35Adam Schafer:hey just out of curiosity if the IRS makes a mistake and they don't give you the money that they owe you and it takes them a long time because you can never no there's no penalty do they pay interest on them you know there are I think circumstances where they do pay you interest where No, I've seen it before. However, I wouldn't count on it. I don't know. Honestly, I don't know enough about that to say one way or the other. But yeah. In other words, just pay your taxes quarterly and you'll avoid that issue. The one he's talking about. Yeah, yeah. It's almost like they're forcing you to give you their money.

1:21:13Adam Schafer:And if you don't, they'll throw you in jail. That's another subject altogether. There's another word for that. It's called theft. Yeah.

1:21:20Sal Di Stefano:I don't disagree.

1:21:21Adam Schafer:He's doing the right thing.

1:21:23Sal Di Stefano:I'm so impressed by a guy who... Self-diagnosis, really. Yeah, yeah. I mean, the things that he did to take care of himself without literally getting a physical therapist, he got a recommendation from a doctor of what it could be, was pretty damn smart. Yeah. Yeah, great job.

1:21:41Adam Schafer:Our next caller is Renee from Hawaii. Renee, welcome back. Hey, guys. How's it going? Good. How you doing? Give us the update. What's going on? so um uh the procedure went well um everything uh the you know the biopsy everything came back okay um the first few days of recovery was just terrible i didn't really have anyone here to kind of help me out with things um i mean i meal prepped way ahead of time so that i can just easily make some food but like my mental took like a serious spiral within that first week I'm guessing it was just like hormone fluctuations or whatever. I kept my ovaries though.

1:22:26So despite all of the, you know, all over the place that I was feeling, I, the doctor gave me estradiol, two milligrams, and I'm still feeling like super tired, really weak. But my sleep improved. I had, I quit smoking pot. I have 15 days today, so my dreams are insane. And the only reason I'm getting good sleep, I feel like, is a CBD gummy. So I'm glad that Sal had recommended that. I take some that also have chamomile and ashwagandha in it, so it really just kind of like mellows me out. And I went from having like average six hours of sleep to like seven and a half, almost eight hours, like every night.

1:23:15so um i'm not really understanding why i'm so tired like mid afternoon like one o 'clock to like three i'm just pat like i'm done i'm tired so um i talked to the doctor about that and despite me asking about getting labs done he was like oh we just kind of base things off your symptoms so if you if you feel like the estradiol is not working for a little while So, you know, we can try like a topical testosterone and I don't feel comfortable with that just because like you don't know my levels. Why wouldn't you get me a lab for that? So kind of stuck on that area. I know Vitabella now services Hawaii, thankfully.

1:24:03But again, with me being out of work for a bit financially, just cannot swing it yet. So let's see here. What else did I do? I love the muscle mommy meetings with Corinne, Marissa, Nicole. They're so great. I look forward to that every Wednesday. Let me see what else I got going on here. uh i did at the six week mark i did start doing very light nothing heavier than 10 pounds i was doing like maybe i did three days of the muscle mommy 15 and there was no pain or anything like that um i just had like you know serious ego deflation from like how much i regressed i have gained 15 pounds since the surgery.

1:24:56And I'm guessing that's, you know, also just from being so sedentary. And, you know, maybe my nutrition wasn't dialed in quite as good. Although I did focus mainly on just getting my protein every day. I was aiming for 160 grams every day. But then again I was not hungry during the day and then the evening like I'm starving so yesterday I sat down and made like a rough draft of my daily routine um with like wake up times times to feed myself um and I implemented like a walk in the morning and then a walk after dinner and then just have like the open spaces in the middle for like prospecting at work because I had um passed the ETA certification so again thank you Sal for jumping out and sticking your neck out for me by hooking me up with that I really appreciate it and yesterday I went set up a body fat percentage table and had like at least like 10 people come up because I'm not good with approaching you know so I was like maybe if I set this up with a nice big sign and a smile people will come over and sure enough they did um I I'm a little self-conscious with pinching their fat to do the caliper stuff I feel like I feel like I kept pinching a little too hard but again that's just I'm learning I had another um coach there that kind of like helped me out he went first and then I did it and we cross-referenced so I was I was still on point even though I felt a little but anywho I had them write down their names and stuff so I can reach out later on to see like so there's some potential leads right there which made me feel really good um yeah what else was it my but my self-esteem and confidence is still like really crappy so when it comes to doing like the sales aspect of it I'm still just like not there um I'm halfway through the ces certification though so hopefully with that um i know that that would help with you know the prime pro that you gave me is great for the assessments but um having having that certification i think would really help because like you guys say that there's there's very little things you can do with instant gratification as a personal trainer but with with like uh the correctional exercise things.

1:27:36I feel like that, you know, kind of helps people like, oh, wow, you know, this is something that may be helpful. As for last call, I was totally caught off guard with Adam's question of why I wanted to bodybuild and stuff. I have given that up for now because rewatching that episode and like my responses to things, my mindset was really, really just negative. It wasn't in a good space. You know, my oldest son just turned 18 and graduated. So I was all like, you know, in a negative space, I think like that. I have no set date. Like I would like to still do it. But in the long future, my main goal now is like the strength and health and feeling better and wanting to help other people.

1:28:29I would love to get into like work on getting into that positive mindset. Eventually, after I have like this, this strength and more self confidence. So because I haven't given up that goal. If I'm going to be honest, I just have not put a timeframe on it.

1:28:47Adam Schafer:you know well good I'm glad you called in I'm very glad you called in I'm going to touch on a couple things and I'm going to ask you some more questions that go a little deeper is that okay absolutely okay so first off uh when it comes to approaching people communicating the sales process body fat test booth all the stuff you're going to see in our course it's all going to feel awkward weird and you're going to feel like you suck at it until you practice it often. So it's just like the first time you tried to do a squat. It felt weird. You weren't good at it. You just had to practice it. So you knew what to do.

1:29:23Adam Schafer:You saw the technique. Maybe you watched the video. You did it. It still felt awkward. It didn't feel comfortable until you practice it often. So if you want to be a really good coach and a really good trainer, which it sounds like you do, it sounds like you have a passion for it, go through our course and practice often. And I'll that you did that. And now you see how easy it is. It's really easy. Here's what you need to do though. You need to book assessments that second, not later. Don't get names to call them later because the odds you're going to get one of those people on the phone to book with you are probably 10 % now.

1:29:57Adam Schafer:But in the moment, it's like 80%. So it's literally test the body fat. Hey, what's your workout look like? Here's where you're at. Do you have a goal? Hey, next week on Wednesday and Thursday, I have some time available. Let me take you through a free workout and you're going to get a lot of people are going to say yes. So the day you do the body fat test is the day that you book your assessments and then you call and confirm for the assessment. That's how that works. Okay. Does that make sense? Yeah, yeah, for sure. Okay. And practice, practice, practice. All right. I'm going to go back because I got to ask you some more questions.

1:30:28Adam Schafer:Uh, and I think that this might help reveal a little bit about why you feel kind of the way you do. First off, congratulations on 15 days sober from, from cannabis. Yeah. Before 15 days, if we go back 15 days ago and beyond, uh, and if you could be totally honest, how often and how regularly were you using cannabis? Every single day for about the past 15 years and like throughout the day. So heavy. Okay. That's what took me quite so long to, I'm like, man, I'm recovering from the surgery and you know but then I finally was like I gotta make some changes before I come back to on the show no no I'm glad I'm glad you did but again you're looking at years and years and years of daily use you also had a major surgery you had a hysterectomy yeah which you're recovering from and there's also some information here in your email that I'm going to ask you if it's okay if I cover that you wrote about a little bit Doug can you scroll down just a bit okay uh it also says that you are on a variety of medications for ADHD and bipolar depression, anxiety, insomnia, and you stopped your ADHD meds right around the same time.

1:31:44Adam Schafer:So you went off cannabis, you had surgery, and then you went off your ADHD meds. Yes, only temporarily the ADHD meds, mainly because they motivate me to get me going and doing things. And when I'm supposed to calm down and relax and heal, it was just seemed like it was counterproductive. No, totally makes sense. Always do that with a doctor, by the way. I don't know if you did or not. I did. Yeah. Okay, good. Okay. So here's, so you did three, there's three big changes all at once. How long were you on the ADHD medication for? A couple years. Okay. So yeah, that makes sense. Going off ADHD medication and going off cannabis, both cause withdrawal symptoms.

1:32:27Adam Schafer:So withdrawal symptoms can look like, especially both of those, increased appetite and a dramatic increase or appetite fluctuations to be more accurate, and a huge reduction in energy and motivation. All of those things. Cannabis withdrawal from years and years of use ultimately takes a few months. Now, you're going through the hard part right now, which is the wild dreams and the cravings. but it takes, uh, because cannabinoids get stored in the, in, in the fat cells. Um, and your cannabinoid system is also adjusted and adapted to exogenous cannabinoids. And that can take about 90 days, sometimes longer for your body to fully acclimate.

1:33:14Adam Schafer:So withdrawal can last a long time. It's not extreme. So people always say, Oh, cannabis withdrawal, not a big deal. Well, yeah, if you compare it to opiates, but it's the withdrawal is real. Okay. So it's real. uh and then adhd medication withdrawal is also real so what you've done is you've just you've done everything all at once and so the way you feel is expected yeah i tend to do that unfortunately

1:33:38Sal Di Stefano:like that all or nothing kind of just dive into everything that's okay i actually i want you to reframe though uh i listening to that and i had read just like sal did so i knew more of the detail you think that you're sluggish down not doing great i think you're kicking ass oh thanks the fact the thing that you've came off of cannabis that you were doing that much for that long that in itself could be debilitating for most people it's a big hurdle adhd medication coming off of that completely debilitating recovering from surgery you had three massive if one of those things would set somebody to where they couldn't even get up and go to work or do their daily shit.

1:34:23Sal Di Stefano:So the fact that you're still going to work, trying to build a business, you're still already starting your workouts again, and you have enough motivation to do that is a huge win. So you need to give yourself a little bit of credit of what you're going through right now. And the fact that you're still getting up and fighting. And so it's going to get better.

1:34:45Adam Schafer:and it's going to get better adam adam is 100 on point but where where i want you to put your mind is this like this is your goal your goal is for the next six months to 12 months to take care of yourself because it's gonna it's here's the deal you're you you went through the the tough uh initial stages but it gets really hard three months from now it gets really it gets harder three months from then. Why? Because you start to feel a little better and then you want to go back to the old, kind of the old methods. So you got to think to yourself, okay, I'm in it for the next year. For one year, my goal is to take care of myself and improve my health.

1:35:30Adam Schafer:I don't want you to think about bodybuilding. I don't want you to think about performance goals. I'm going to take care of myself. And you're going to want to do things that bring you joy outside of that. So I love that you're focusing on your business. In my experience, trainers do best when they're serving other people. It's just how they're built. Yeah. And so keep focusing on that and get and stay in that muscle mommy group and continue to get support from the people in there and work with them. But it's going to take a little while. It's going to take a little while. Yeah. But expected. Listen, I want you to know what you're feeling is you're supposed to feel like this.

1:36:08Adam Schafer:Yeah. The energy crash from one to three yeah through a lot yeah but again the fact that you're going to work i'm like holy cow yeah she's tough yeah well because i haven't i i feel like i really just don't have a choice i have to you know because if i sit then i stay that way you know if i'm not if i'm not moving towards something i stay that way or even regress so i always feel like i have to be moving towards something um and sometimes yes i do take too much on at the same time and then i'm wondering what it is like why that well i mean i think yeah it's a it's a characteristic again just to kind of let you it's good to know yourself okay uh when someone's neurodivergent uh and they have tendencies towards bipolar depression anxiety uh it's very common to go all or nothing Yeah.

1:37:02Adam Schafer:So that's a common trait. Now, the challenge is going to be the nothing. Because when you get to that place where you're like, I don't want to do it anymore, the best success you'll have is to be in community that is supporting you through the process. Do you have that or are you feeling alone? Oh, I feel very alone, actually. I have reached out a little bit to quite a few of the other like trainers at work to, you know, ask if I can come off the clock to for someone to mentor me or something. And just, you know, haven't really heard very much back from anyone. So do you have any local community that you might be open to like a like a local church or some or a local sobriety community?

1:37:48Adam Schafer:it's really good it'll increase your odds of success dramatically to have people there with you yeah i was considering going to some meetings and things like that um just to also help with like you know the weed stuff and the mental aspect of it that's that's like the most tough part okay so if you're taking care of yourself so renee if you're your own daughter what are you going to tell yourself to do um i mean just take take care of yourself put yourself first you can't take care of anyone else really if you're i mean i wouldn't say that to my daughter but i would definitely say that to me you can't take any care of anyone else if you're not taking care of yourself yes you can exhaust yourself that's right but yeah and then renee's gonna respond back and be like i'll do it i'll do it myself i'll take care of me and then what are I don't even know.

1:38:47It wouldn't. I've tried it and it hasn't worked. So, yeah.

1:38:51Adam Schafer:Go regularly be a part of that group. Okay. If you really want to succeed at this when it gets really hard, because right now you're in that state of mind that you can probably get into where you're like, I'm doing it all. It's going to be when you get to that state of mind where you're like, I don't want to do any of it. If you go and you're with that community. So, it's the sobriety group. It sounds like that's the one that you were thinking about. Meet with them. Meet with them every week, no matter what, even when you don't want to go. Treat it like your workouts. Meet with them every week.

1:39:22Adam Schafer:It will dramatically increase your success. Yeah. Okay. I'll get to that. I know there's also like local, I think twice a week women meet up and do yoga in the park. So it would also be something I could do. Love both of those. for the community. Yeah.

1:39:43Sal Di Stefano:Love both of those. Hey, who knows? Maybe we get some clients too. Yeah. That's what I was thinking. That's what I was thinking for the yoga part.

1:39:50Adam Schafer:I'm just going to add to this though. I'm going to add a little, little, I'm going to throw a little wrench into that. Okay. Keep it coming. Doing workouts is cool. Making surface friendships is cool, but what you need is community that knows all the dark, dirty parts of Renee, all the challenging parts of Renee. That's the sobriety group. Cause your yoga girls aren't going to know that. You're probably not going to disclose all the stuff to them. Yeah. So go to the sobriety group. If you can find one once a week, I'm telling you, that's going to make the odds of success go through the roof. Just do it.

1:40:21Adam Schafer:Just treat it like a workout and just go. okay yeah because i only just started yesterday with robbie as far as like the um coaching and training and all that kind of stuff so um robbie's actually out yeah he's so great i love him and he he actually helped me out also realizing like maybe going to one of the local like senior living homes and offering free mobility that's great love that yeah cool I was like great idea dude the only advice I'm going to give you is go meet with the sobriety group once a week start with that that's the one I want you to do and now that you're with my coach I'm going to know if you're doing it or not that's right we're going to check in with Robbie we're watching you Renee okay you're doing great Renee you're doing great you're climbing a big mountain have some people next to you that know what's happening put it in the light I know you got to put it in the light this is like mold it grows in the dark put some sunshine on it have some people around you that know what's going on tell them everything meet with them every week and it's going to make your success uh probable yeah yeah i think uh i think that's definitely something easy too that i can do i can i mean right after i get off the call i can look up local good meetings and stuff let's do it renee do it renee i'm gonna check with robbie okay all right yeah and then listen go practice the body fat test booth it's such an easy way to get clients yeah for sure all right dear i and i liked it more too because they they were just coming to me totally exactly totally we have a lot of stuff in that course that'll help you with that yeah for sure yeah i already i already passed it good job and got my thing good job yep yeah you're a killer you're doing good you're doing good yeah do what we said i'd love to hear back from you yeah for sure all right

1:42:12Sal Di Stefano:Renee. We'll stay in touch. Thanks, guys. You got it.

1:42:18Adam Schafer:If she meets with people, she's going to do it. If she doesn't, it's going to be hard. She did a lot of stuff at once. Bro, you can't get it all on.

1:42:25Sal Di Stefano:I took it all on, man. Someone who smokes weed all day throughout the day and has for 15 years is hard. ADHD, bro. Medication? I know. It's like quitting meth. That's right. That's crazy. And post-surgery. Yeah. Yeah, come on, dude. The fact that she can get up and get out of bed every day is a big deal. It is. Yeah, no, just come on, dude. You've got to give yourself a little bit of grace and just look at this a little bit. Of course she feels tired. Right. I mean, God, it's still way early. This is going to be definitely at least six months of feeling that way before you start feeling good. But I think in six months, she'll start to really feel good.

1:43:03Sal Di Stefano:Like you said, it's a fight for a year. Our next caller is Suze from Australia. Hi, Suze. How you doing, Suze? Hello. Hi, guys. How are you? We're good. How can we help you? Yeah. Well, this feels a bit surreal, but anyway, 3 a.m. in the morning here in Australia. Oh, sorry about that. You look pretty good and wide awake for 3 a.m. right now. I would have never guessed that. Let me just say I haven't slept all night. Oh, darn it. All right. So I'll get on to my question. All right. I'm a 46-year-old female, 5 '4", approximately 60 kilos. I don't really weigh myself. This is a little bit triggering for me.

1:43:50I've been in the gym basically since I was 16 years old. I really struggle with not training. I'm at a total loss dealing with multiple tendinopathies, chronic hamstring tendinopathy, which has been going for probably two years, tennis elbow a few months, golfer's elbow, which is I feel like it's healed. On top of this is just knee and shoulder niggles that I've, you know, just got to stay on top of with foam rolling, et cetera, et cetera. I will read this out to you, but my split has changed a little bit. My current routine is four-day upper-lower split and one-day metabolic resistance training, although the metabolic resistance changed to a full-body day due to aggravating my hamstring again.

1:44:45I'm doing standard isometrics and eccentrics, probably not as much as I should be, but every time I feel close to recovering, something sets me back. So last year I did a fitness event, flared up my hamstring, and then a month or so ago I was doing the washing, bumped my washing basket against the doorway and jarred my leg. So re-aggravating again, which, yeah, just shows how sensitive I am at the moment. So, yeah, I still want to train hard, build muscle, but I feel trapped by the injuries. beyond standard isometrics and eccentrics. What do you tried and tested training, diet and recovery tips for healing stubborn tendons at my age so I can safely learn again?

1:45:39Ideally, I just want to be pain-free like I'm done. Yeah.

1:45:44Sal Di Stefano:Give me a little bit more about your daily routine outside of working out. Do you work? What's your day? You get up, sleep? how's your sleep although tell me more about the rest of your life sleep is um sporadic i some i've got a um garmin system a sleep score sometimes really great 96 is my pb but i've also gone down to our 40s average probably 70 to 80 okay um i'm a mom of two kids my husband runs a business so he works from 6 30 to 8 30 at night not yeah it's 30 a.m to 8 30 p.m so i do all the household things um yeah i get up 4 30 go to the gym four days a week um i'm actually qualified as a pt so i've just started up as a pt in the last uh two months and i work my other job three

1:46:42Adam Schafer:days a week for now suz you're doing a lot this is an easy diagnosis a lot but the recommendation it's gonna be really hard for you okay does it feel sorry go ahead can i just i am now training only well full body day three days a week um and doing some sprint intervals on the other yeah of course so okay let me ask you is it okay if i ask you a few more questions sure does the following resonate with you you just feel like your body's fragile oh yeah okay okay it's falling apart at 46 which is not cool actually 46 said next week it's actually not fragile so let me let me just tell you let me give you the factors and then the diagnosis which i'm fully confident in uh and then the advice can be really hard for you okay you've been working out since you were 16 consistently weighing yourself triggers you you love working out there's probably a bit of a release or an escape or there's an attachment to it um you've competed in fitness events and we have multiple repeated injuries some of which are don't seem to be connected golfer's elbow hamstring issue pain here there i did something

1:47:58Sal Di Stefano:in the laundry room hurt myself okay we also we also have we also have subpar sleep at best

1:48:05Adam Schafer:subpar sleep husband works all day long you got to manage the household and stuff you are chronically over trained chronically over trained by the way still by the way you're over training is why your sleep sucks yeah that's why your sleep is messed up so that's a diagnosis chronically over trained you're probably also under eat in fact I don't need to ask you questions about your diet because you fit very nicely into an avatar of a kind of client I listened to that the other day. Right. So here's the prescription. It's going to be hard, okay? You're going to have to work out way less. MAPS 15-esque.

1:48:50Adam Schafer:And you're going to have to eat more. Yeah. And you've got to give it like six months to nine months. Okay. Okay. Now I'm going to encourage you. At the end of that, you're going to feel the way you think you should feel when you work out all the time. You're going to feel resilient, strong, muscle, fat loss. It's going to feel like you're doing nothing and your body's working for you. That's what it's going to feel like probably nine months from now. Within the nine months, this is what it's going to feel like. I'm gaining weight. I'm losing muscle. I'm losing my mind. I need to work out more.

1:49:23Adam Schafer:This isn't working. And then it starts to work and then you start to see kind of what's going on. But you're chronically overtrained and also probably under eating. And so your body's doing exactly what I would expect it to do with those things, including the bad sleep. Yeah. Yeah. Which is really a big component for injury. Oh, yeah. For sure. Between that and then, I mean, MAPS 15 symmetry, if we're going to go in that direction. I know you mentioned isometrics, but, you know, if you really do like incorporate that every now and then, we'll help bring back that stability we need. Yeah. So you feel more secure.

1:49:58and really that's most of it

1:50:00Sal Di Stefano:is just for your body to feel strong in these movements. Do you have a home gym or do you have to go to the gym to lift? No, go to the gym. Okay.

1:50:10Adam Schafer:Do you have any idea of how many calories you're consuming on a regular basis? Yeah, this is also a bit of a triggering thing, but yeah, about 2 ,000 give or take. Obviously, you've got high days, lower days, but that's probably, yeah, average.

1:50:27Sal Di Stefano:chronically under eating chronically over and someone like you,

1:50:30Adam Schafer:I'm going to guess that you gave us a number that's higher than what you're probably averaging. Okay. So you probably averaged closer to 17, eight is what I would guess just knowing. She said that's like,

1:50:41Sal Di Stefano:yeah, there's probably some low days there are some higher days. There's probably 15 to 17 some days, some days, 22, 23.

1:50:47Adam Schafer:So what it's going to look like, I'll tell you what it'll look like, but then I'm also going to make another recommendation. So what's going to look like is you're going to reverse diet yourself for probably three to six months and you're going to follow a maps 15 symmetry that's your workout you can walk otherwise but someone like you i would still limit the walking to a maximum of 15 000 steps a day because i think it would be someone like you would easily get in the 20 thousands because you're not working out as much so i'd say walk never go above 15 000

1:51:17Sal Di Stefano:maps 15 symmetry reverse diet the things that you're measuring strength energy sleep that's it Those are the three things we're looking at. Gauge your intensity off of that. I don't care about the scale. I don't care about how we look right now. I care about strength, energy, sleep. If those things are getting better, everything else will come together. But that's what we're focused on.

1:51:38Adam Schafer:Now, you did say something. You said, I'm done with this. It sounds like you're at the end of your rope, and you're like, I'll do. I just need to stop hurting. Yeah, it's getting very frustrating. Different formula. but your best chances of success by far would be to work with one of our coaches. Cause this is going to be a very difficult six to nine months for you. And mainly to coach you through the process, adjust nutrition on the fly, change workout programming on the fly.

1:52:08Sal Di Stefano:Not because you don't know what to do, but because you just need that other voice in your ear. Cause you obviously have been doing this for a long time, know what you're doing. This is not a matter of you don't understand exercise. you don't understand it you understand all that very well it's someone to get out to help you get

1:52:23Adam Schafer:out of your own way so here's what'll happen if you did it by yourself if you'd like okay i'm gonna do what they tell me you start eating more you start following maps 15 symmetry 30 days from now you're gonna feel like you're on top of the world and you're ready to go back to what you were doing before wrong wrong now we gotta keep going typical because you're gonna be like oh my god i don't hurt i feel good let's go let's get after it yeah and that's gonna happen about 30 days. Your sleep will feel good probably by week two. You'll start sleeping better. And then you're like, all right, let's get after it.

1:52:53Adam Schafer:So a coach is invaluable for what we're talking about. And if you're interested, I could have someone call you and talk to you what that looks like, but you're probably going to want to work with someone for six to nine months through this process. Otherwise, the general advice is what I told you. And you're going to get maps 15 symmetry no matter what yeah all right so what um when you're saying reverse diet what sort of target um

1:53:19Sal Di Stefano:we're actually going for well that's what that's the toughest part is to figure that out exactly because one the first thing we would need to do is kind of track and figure out where our baseline is that we have a good baseline so the coach would normally have you for a week track diligently just so we could see and then once they have an idea then it's going to be like a week-to-week thing We might start off and whatever is easier with the client. Like sometimes with the client, it's I want you every meal that you're already currently eating, bump the ounces of meat by two ounces. It might look like if it's easier for you to just do exactly what you're doing, but add a shake at the end of the night, we might do that for add a shake at the night.

1:53:53Sal Di Stefano:So and then we'll hold there for a week or two. Make sure weight stabilizing, feel good, energy going up. Do we notice things like strength, all those things improving? Cool. Hey, let's bump again another 200 calories or so. So hold there for a little bit. And sometimes along the way, say we're five weeks in and it's not feeling good. I have to bring a client back down for a week or two. So it's hard to say what the prescription looks like because it's not like this cut and dry, oh, you just do these things and you'll be fine. It's like, well, normally when I'm reverse dining a client, it looks something like that where we're adding every couple of weeks, a couple hundred calories.

1:54:32Sal Di Stefano:uh typically uh we have challenges somewhere along the way where we got to hold for a while or even pull back for a little bit and and so it's kind of this ebb and flow and that's why sal said six to kind of nine months because it's a process but it's kind of what the process of it but the end of it looks like i'm eating 2800 calories i'm training way less intense i'm sleeping better i'm stronger i'm not hurt energy's up that's what it should look like it'll feel like

1:55:01Adam Schafer:you're doing nothing and your body is just looking great because of uh how hard you've worked for as

1:55:07Sal Di Stefano:long as you've done this it's going to feel like this is magic yes yeah yeah i do have a go hard or go to home mentality so i think that's why i'm in this position yeah oh yeah well let me ask you

1:55:20Adam Schafer:because as i'm talking about this just be real honest with me you're you look sad you look a bit distraught like you're hearing what i'm saying and it's almost like i knew they'd say that tell me a little about what you're feeling about this oh i think it needs to be done to be honest i need something needs to change because if nothing changes i'm just going down the same path yeah but what but why does it why does it feel hard or sad I was just probably letting go of something that I love. It is an escape, I suppose. It is like for mental health, I think, exercise as well, as you guys know. We are going to change that relationship.

1:56:00Adam Schafer:So right now you're with an abusive boyfriend called fitness and it's scary to leave him. And you're going to meet a new boyfriend that's going to treat you right. And you're going to question it. You're not going to be sure until he treats you right for a while. And then you're gonna be like, I'm going to marry this guy. So that's what it's going to be like. Oh, it's Chris Hemsworth. I'm in.

1:56:19yes yes it's just it's going to totally change your relationship with this and it's going to

1:56:24Adam Schafer:be a completely new chapter in your life and you're going to feel really good but it's going to be hard yeah yeah yeah no that's good i really that's good advice thank you i'm going to send you symmetry and then if you if if you're okay with it i'll have one of my my top coaches call you and you can kind of see what that looks like when you say cool because it's obviously 3am in the morning here. Not sure if I can do this 3am.

1:56:51Sal Di Stefano:We'll have them follow up with you later. You need to go to sleep, go get your sleep, but we'll have them follow up with you tomorrow on your time. Yeah, they'll follow up with you. Can I say something? I know one of your sponsors is Xeopiotics. I bought Xeopiotics and it works. Isn't it crazy? It actually works. I know it's wild. I don't drink alcohol all the time. I do. I do. I'm not sure how good it was for me or not because I've done, no, it's been nice. I've been, I've never been able, I mean, I'm 45 years old and in only in the last 10 years have I been able to be somebody who can just have a casual drink and not feel terrible.

1:57:35Sal Di Stefano:I've always felt terrible from alcohol and just decided I'll never, never have it. We're now it's nice. I can actually sit down and have a glass of whiskey and enjoy it. And I don't need to have five. I can have one and not feel terrible and the zeabiotic just fixes that. So awesome. Yeah. I'm with you. Yeah. I'm with you. That's awesome. All right. We'll have someone call you. We're going to send over symmetry no matter what. So symmetry is coming your way and then we'll get this fixed. All right. All right. Great. Thanks so much. Appreciate it.

1:58:07Adam Schafer:What's interesting about this, and we're just used to it because we've worked with people before but if you're watching this you yourself are probably like duh over train you got to eat more but when it's you when you're dealing with yourself it's very hard to see or or you don't want to because you don't want to go this is where coaching becomes so valuable because they help you

1:58:30Sal Di Stefano:with that well i mean she when she was listening if you only heard all the stuff she said and then you went and tried as a trainer went and tried to fix all the stuff that more stuff more correct right right but she left out all the others left out what she does for a living when she's working out her her lifestyle and then boy when she started laying all that was like it's just so much

1:58:55Adam Schafer:just clear just clear but just just for i mean a and this could be other things but generally speaking, chronic repeated injuries where they pop all over the body typically means you're doing too much and not resting up. Oh, yeah.

1:59:10Sal Di Stefano:100%. And the body, this is the body trying to whisper to you, and then it's screaming at you. It's like, hey, the first injury was like, hey, I'm going to come back a little bit. And the second one, hey. Now it's just like, hey, we're going to get hurt every time you do almost anything now because we're not getting your attention.

1:59:26Adam Schafer:Look, if you like Mind Pump, come find us on Instagram. It's Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

2:00:12The 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